Don't Skip Cardio Day

I'm pretty sure most people who workout hate cardio just because it bore's them just to jog or do stair master at the gym. Did you guys know the most important IS cardio? that's because it helps build your core strength, and without core strength you can't really lift a lot of weights. Doing cardio actually benefits you in many ways, one of them is getting your abs faster and more marked up than ever just because of cardio. I'm going to mention some of the benefits of doing cardio, and believe me after reading this you guys will want to do cardio!

Benefits of Cardio:

• Helps in burning fat and calories for weight loss
• Speeds up the process of getting abs
• Makes your heart stronger
• Increases your lung capacities
• It helps in making you sleep better
• You feel more healthy
• You feel more in shape
• It relieves stress
• Improves sex life

You guys have to make sure you put in the effort, commitment and determination to include cardio time into your workout schedule. Running for 10 minutes on a treadmill or going out for a jog for 15 minutes helps out a lot. I'm going to tell you guys when to include cardio

 

Before Workout:

• 20 minutes on treadmill or stair master

After Workout:

• 10 minutes on treadmill, stair master, or bicycle

Do this everyday and I guarantee you guys will feel more confident and more in shape than ever, and eventually you guys will find yourselves enjoying cardio!

Nutrition

I have covered and discussed about all the muscle body parts, and now its finally time to talk about nutrition! we all know in order to get big you need to prepared to eat a lot! you can train like crazy and get a good pump at the gym but that won't benefit you at all afterwards if you don't get protein in there! consuming protein is extremely crucial for people who want to gain mass or even to workout. If you go to the gym with only one or two meals in your stomach, obviously you won't be able to workout as hard as you can, but if you consume three to six meals in a day, then that means you've got a decent amount of calories and carbs in your system which means you will have more energy at the gym and remember to also take supplements throughout the day because it helps the process of getting bigger since it's extra protein. You always want to make sure your goal is to get nearly one gram of protein per pound of bodyweight, also make sure to fuel up the carbohydrates because of the exercises that are going to be done.  I'm going to give you guys some tips on what to eat. I'll be providing my meal plans, but you can customize it to fit your needs!

Breakfast (Meal one):

• 4-5 scrambled eggs with sourdough bread
• 3 pieces of bacon
• Whey Protein (one scoop) mixed with milk, bananas, strawberries and ice
• Fish oil pills
• Multivitamins

Lunch (Meal two):

• 12 ounces of chicken or steak
• Two cups of rice
• Vegetables

Pre-workout (Meal three):

• Whey Protein (one scoop) mixed with milk, bananas, strawberries, ice cream, and ice

Post-workout (Meal four):

• Creatine Monohydrate ( one scoop)
• 12 ounces of beef or fish
• 2 cups of rice

Dinner (Meal Five):

• Pasta mixed with Alfredo sauce
• Shrimps
• Broccoli

Supplements for Mass

So far I've covered all the muscle groups and talked about the exercises for mass. Now I will be concentrating on the best supplements to take to get massive. From personal experience there's honestly only four supplements that are necessary to get bigger.

First: Creatine Monohydrate

Creatine is a natural substance that is within our muscle cells and also in food like tuna. Bodybuilders and athletes use creatine because of the fast pace at which muscle mass is built. The benefits of creatine Monohydrate is it gives a faster post-workout recovery, increase high-intensity muscle performance and a lean body mass.

 How to take it:
Take one scoop of Creatine Monohydrate before or after the workout (you can take it any time of the day but i prefer to take it after my workouts right away because i feel like thet way the creatine will go directly to my muscle cells and provides a better pump)

Second: Branched-Chain Amino Acid (BCAA)

Our bodies always uses BCAA's to help in muscle recovery. They drive nutrients to the muscle tissue, allowing for improved workout recovery.  BCAA's serve as an energy source during exercising so by taking this supplement will help restore the same nutrients that were lost in an intense training. It also helps in reducing pain from the muscles and improves metabolic recovery.

How to take it:
One scoop of BCAA
Drink during workout or any time before

Third: Glutamine

Glutamine's ability is to slow muscle tissue breakdown during intensive exercise which will help in improving strength and endurance. This will allow people who're weight training to lift heavier weights for longer periods of time and train more often.
Glutamine preserves your muscle tissues allowing your body to burn additional fat. It improves your immune system, and when your training hard it places stress only on the muscles but not your entire immune system. Glutamine restores the health of the muscle tissue, and the immune system ensuring rapid recovery for the body as a whole.

How to take it:
2 Scoops a day
1 Scoop in the morning
1 Scoop after workout

Fourth: Whey Protein (Gold Standard)

Whey Protein provides the body with a high amount of protein that helps the muscle growing process to be faster. Its usually consumed twice a day, in the morning and before going to sleep and its very easily digested so you don't have to worry about going to bed feeling bloated. Whey Protein improves muscle repair, when you complete an intense workout the body needs to repair itself and to do that it needs nutrients. You need protein in order to grow your muscles so then you take Whey Protein immediately after your workout the protein will start a rapid muscle recovery. It's a natural appetite suppressant, Whey Protein supplements and shakes can be used as meal replacements as well or even as a snack in between meals. Since our bodies need a good amount of protein and amino acids in order to function, Whey Protein actually contains high concentrations of amino acids that provide assistance in protein combination. It improves your metabolism because the more you drink Whey Protein throughout the day the more energy you get. With improved metabolism  you het a higher calorie burn throughout the day.

How to take it:
2 Scoops (mix with milk or water)
One Scoop in the morning
One Scoop before going to sleep

Tips on getting the perfect massive legs

Last few weeks I was focusing on giving you guys advices on how to get your upper bodies bigger. Today I will be discussing the lower body, which is legs, YAAAY for leg day! not really, anyway, I will be giving you guys some of the workouts that I perform and think are the best for getting massive legs. If you don't do leg day then do so! having legs that look like twigs or a stick isn't that attractive, and I'm pretty sure every guy wants to have nice muscular legs. The very phrase of leg day brings up images of you not able to walk, sit, and stand properly. If you're legs don't feel like jello the next day then thats when you know you haven't worked out hard enough. Now Im going to offer some leg workout exercises.

This workout is called Barbell Squats, I personally like starting with this exercise because I think its the hardest one in terms of squatting and balancing at the same time. Also, on this workout you always need to max out because this workout target every muscle in your lower body. It focuses on four muscle groups: quads, glutes, hamstrings, and calves. To perform this workout,  put the barbell on top of your traps. The chest needs to be up and your head facing forward. Go down slowly bending your knees and try your best not to move your hips back. In order to do that your knees need to move forward and always make sure the feet are aligned with the knees.

This exercise is called Leg Press, it primarily targets your quads but it can also target different muscle groups in your legs depending on the placement of the foot. To do this exercise, make sure to put down the safety bars that are holding the plates. Place your feet on the platform and slowly go down until your legs make a perfect 90 degree angle.

Dumbbell Walking Lunges is one of the most tiring workouts, it concentrates mainly on your quads. To perform this workout, put your legs together and the dumbbells to your side. Step forward with one leg, flexing the knees to drop your hips. Go down until your knee is almost touching the ground and your posture needs to be straight. Your front knee should be in line with your front foot.

This workout is called Leg Extensions, it focuses on quads as well, this exercise is pretty easy to perform, put your feet under the two pads and grab the two bars on the side for a good grip. Using your quads, extend your legs as much as you can and hold on for a second then lower down your legs slowly.

This exercise is called Romanian Deadlifts, it concentrates on hamstrings. To perform this exercise, hold the bar at hip level with your palms facing down. Your shoulders should be back, your back arched, and your knees slightly bent. Lower the bar by moving your butt back as far as you can. Remember, always keep the bar close to your body, your head forward, and your shoulders back.

Lying Leg Curls focuses on your hamstrings, this workout is pretty simple and easy to perform. Adjust the machine lever to fit your height, put your feet under the pad, and grab the side handles of the machine. Curl your legs as far as possible without lifting the upper legs from the pad.

This workout is called Standing Calf Raise, it focuses on only your calves. To perform this workout, Adjust the padded lever of the calf raise machine to fit your height. Place your shoulders under the pad and position your toes facing forward. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Go back slowly to the starting position as you breathe in by lowering your heels when you bend your ankles until your calves are fully stretched.