It's no secret that not exercising is terrible for you. In fact, experts say that a sedentary lifestyle is just as dangerous as obesity. Regular exercise has an endless list of benefits, so it's best to get as much as possible, right? Not necessarily. When it comes to exercise, it is possible to do too much of a good thing. How do you know if your exercise routine is just right or if you need to scale back? Here are 7 sure signs of overtraining your body. 1. Constant Muscle Soreness It's natural to feel sore for a day or two after a hard workout. But if you hit the 72-hour mark and you're still hurting, you're likely overdoing it. Long-term soreness means your muscles aren't getting the time they need to recover between workouts. 2. Abnormal Resting Heart Rate If you don't use those little heart rate monitors when you work out, it's a good time to start. Why? You can monitor your heart rate while you work out and then compare it to your resting heart rate. If your heart is still beating fast long after you leave the gym, you need to scale back a bit. 3. Difficulty Sleeping With all those hours you're pumping iron, you should fall into bed exhausted every night, right? Yes--in theory. But if you're overtraining, all those stress hormones released during exercise could affect your sleep habits. Your nervous system needs to recover between workouts, or else it could (literally) keep you up all night. 4. Depression Overexertion is a sure way to throw your body's chemistry out of whack. The result? Rather than feeling pumped when you leave the gym, you could feel just the opposite. Overtraining can also lead to feelings of inadequacy or an unhealthy body image. 5. Mood Swings Speaking of stress hormones, let's talk about cortisol, adrenaline, and epinephrine. Your body naturally releases these hormones when you work out, and that's great. But too many of them can leave you feeling agitated, moody, and depressed--or any combination of the above. 6. Frequent Injuries or Illness Do your joints constantly ache? Did you pull a muscle and it doesn't seem to be getting better? It could be because your body doesn't have the chance to recover properly. This weakened state also leaves you prone to infections. If you're frequently succumbing to colds, UTIs, or other infections, you may need to slow down at the gym. 7. Lack of Motivation One of the most common symptoms of overtraining is a prolonged lack of motivation. True, we all have our days when we don't feel like pounding the pavement. But if you're struggling daily to stick with your workout routine, try taking a week off. Then reevaluate how you feel when you're not so burned out. Signs of Overtraining: Now You Know You've taken charge of your diet. You're taking the best workout supplements. And you're committed to a routine of regular exercise. These are all excellent goals--as long as you don't overdo it. Each time you go to the gym, keep these signs of overtraining in the back of your mind. Remember: overexertion can be just as bad for you as no exertion at all! Looking for more great health and fitness advice? Click here to check out our latest blog posts.
If you're like most avid gym-goers, you probably care quite a bit about building muscle and increasing your strength. You do the right workouts, you take all kinds of nutritional supplements to speed up recovery and boost performance, and you make sure quality sleep is a priority. If you're doing all these things and still feel like you're not seeing the kind of growth you'd like, you might want to take a look at your stretching habits. You might be surprised to learn that stretching can have a big impact on your ability to build muscle and perform well during your workouts. Read on to learn more about the benefits of stretching for muscle growth. Types of Stretching Before we get into the specific benefits of stretching, it's important to understand the different types of stretching you can incorporate into your routine. There are four main types of stretching: dynamic, static, passive, and active. Dynamic Stretching Dynamic stretching involves performing a stretch repeatedly while moving through a range of motion that is challenging but comfortable. You'll typically repeat a dynamic stretch between ten and twelve times. Dynamic stretching is great for improving range of motion and joint functionality. To be done correctly, the movements performed while dynamic stretching should be controlled, deliberate, and smooth. You shouldn't bounce back and forth or do any kind of jerky motions while dynamically stretching. Static Stretching When most people think of stretching, they think about static stretching. Static stretching involves holding a specific position for anywhere from ten to thirty seconds. The position you hold while static stretching should be comfortable yet challenging. Static stretching is typically used to improve overall flexibility and promote physical and mental relaxation. Passive Stretching Passive stretching is a type of static stretching. It involves using outside assistance to achieve a stretch. For example, you may use a strap, a special stretching device, or work with a partner to achieve a passive stretch. When you're passively stretching, you relax your muscle and rely on the external force to help you remain in place. Active Stretching Active stretching involves actively contracting your muscle in opposition to the one being stretched. It requires constant muscle engagement to help you support your body. An example of an active stretch would be raising the arm, bending it, and touching the upper back. The engagement of the bicep allows you to stretch the tricep without the help of any outside forces. Benefits of Stretching for Muscle Growth So, how does implementing these different types of stretches help you build muscle? There are lots of ways that stretching promotes muscle growth, including the following: Improved Range of Motion Regular stretching, especially dynamic stretching, helps improve your ability to move your joints through a full range of motion. This allows you to get more out of your workouts and, in turn, can help you see greater muscle growth and performance. Think about it. If you're not able to squat deeply because your range of motion in your hips or ankles is limited, you're not going to see the same benefits from squatting as someone else who does have access to that full range of motion. Increased Endurance When you improve your flexibility and mobility, you can also increase your mechanical efficiency. When your mechanical efficiency increases, you're able to get more out of your workouts. You'll be able to extend your time to exhaustion, which allows for more reps, heavier weights, and greater muscle growth. Enhanced Recovery Stretching can also help reduce muscle soreness and speed up the post-workout recovery process. As you probably know, when you workout, your muscles sustain damage. After you exercise, your body goes to work to repair that damage. When you take time to stretch after your workout, your body can eliminate waste products and send nutrients and oxygen to the muscles to help them recover more quickly. Increased Hypertrophy Some research also indicates the intense stretches during a workout can increase hypertrophy (muscle growth). When you hold an intense stretch for 30-60 seconds after you've finished training a specific muscle group, you can increase the activation of satellite cells. This, in turn, enhances the release of growth factors -- such as insulin-like growth factor -- within your muscle tissue. An example of this might be holding the position at the bottom of a dumbbell chest flye to stretch your chest deeply. You could also sit in the deepest position of a squat to create a greater stretch in your legs and hips. Additional Benefits of Stretching There are lots of reasons to prioritize stretching if you want to build muscle. But, there are plenty of other benefits of stretching for active individuals, whether your goals are muscle growth, weight loss, or just general fitness. Some of the greatest benefits of stretching include: Increased Energy Stretching helps send fresh, oxygen-rich blood to the brain. This, in turn, can provide you with a natural energy boost. If you're feeling sluggish in the middle of the day or aren't feeling particularly motivated to exercise, try spending a few minutes doing dynamic stretches. You'll likely find that you have a little more energy than you initially thought. Improved Focus Stretching can also help you improve your focus and concentration. This has to do, in part, with the delivery of fresh blood to the brain. Stretching at the beginning of your workout also gives you time to mentally prepare for it and figure out what you're going to do. That way, when it comes time to actually start training, you're in the right frame of mind and will be able to put more into the session. Enhanced Workout Performance When your muscles are warm and you're able to move properly through a full range of motion, you'll be able to perform better during your workout. Whether you're squatting, sprinting, and playing sports, you'll likely be faster, stronger, and more agile after taking a few minutes to stretch. Improved Posture These days, it's not at all uncommon to see someone slouching with their shoulders rounded and head forward. In fact, it's more uncommon to see someone who doesn't look like this. Most of us slouch, even when we're not sitting at a desk or looking down at our phones. Stretching can help loosen up tight muscles in the chest and shoulders that contribute to poor posture. Reduced Injury Risk Some research shows that stretching can also loosen up tight muscles and reduce the likelihood that they will tear or strain. This is especially true in the case of dynamic stretching, which helps prime the body for the movements it will perform during a workout. Enhanced Oxygen Saturation Finally, stretching can help enhance the function of your respiratory system. Your diaphragm is a muscle that helps inflate the lungs so they can fill with air. By stretching regularly and focusing on deepening your breath, you can increase your body's ability to take in oxygen. This helps fight off fatigue and extends the amount of time you can exercise before exhaustion sets in. When and How Often Should You Stretch? In order to see the greatest results from your stretching routine, it's important to pay attention to the frequency of your stretches and the amount of time you spend stretching. Everyone's specific needs are different, and some people will require more time stretching than others. That being said, though, there are a few general rules of thumb you can follow to experience the benefits of stretching. Do Dynamic or Active Stretches Before a Workout Doing static, passive, or active stretches before a workout can make you more susceptible to injuries. This is because static and passive stretches increase your range of motion, but they don't promote strength within that new range of motion. As a result, you may be able to squat more deeply, but you won't have control of that depth and could end up hurting yourself. Dynamic stretches help you increase your range of motion, but they also require you to exercise control over your muscles while you move them. This helps prime your body for exercise and will help you connect better with the movements you're about to perform. Good examples of dynamic or active stretches before a workout include doing bodyweight squats before squatting with weights or doing bodyweight glute bridges and glute bridge holds before doing weighted hip thrusts. Do Static or Passive Stretches After a Workout Static and passive stretches are best performed after a workout. Your muscles will be warm and you'll be able to stretch more deeply, which can help promote muscle recovery. Doing static and passive stretches after exercising also helps you bring your heart rate down and get your body into a parasympathetic state. This is where muscle recovery and repair happens Exercise is a stressor (a good stressor, but a stressor nonetheless) on the body. When you stay in a stressed-out state post-workout, you won't be able to recover as quickly. You'll also have a harder time absorbing nutrients from post-workout meals or supplements. How to Stretch Safely If you're ready to add stretching to your routine, these tips can help you stay safe while you do it. Start Slow If you've never stretched before, or haven't stretched for a very long time, be sure to keep your routine short and simple. A few stretches are all you need to start seeing results. You don't need to dedicate an hour to deep stretching -- in fact, this could end up doing more harm than good, especially if you're not sure what you're doing. Be Consistent Make stretching a regular part of your workout routine. If you just do it sporadically, you're not going to see very good results. Remember, too, that it's better to stretch regularly for just a few minutes than it is to stretch for an hour once every few months. As with everything else, consistency is key. Work with a Professional If you're brand new to stretching, it might be helpful to work with a personal trainer or attend a class at your gym to learn some basics. This will help you avoid injuries and learn the stretches that will be most beneficial to you and your goals. Don't Stretch Cold Before you start stretching at the beginning of your workout, take just 5-10 minutes to do some light cardio. This will loosen up your muscles and help you avoid over-stretching and injuring yourself. Don't Bounce Remember, dynamic stretching needs to be controlled. Don't bounce up and down in a stretch. This causes your muscles to contract and can cause small muscle tears, which means you'll likely be sorer than you would have been if you hadn't stretched at all, and you could potentially injure yourself. Breathe Many people make the mistake of holding their breath while they stretch. This not only puts at risk of fainting, but it also makes the process of stretching a lot more uncomfortable than it has to be. Breathe normally. If you find that hard, you're probably stretching deeper than you should. Back off of the stretch a little and see if that helps. Stretch All Your Muscles Finally, make sure you're stretching all of your muscle groups. You don't have to stretch them all at once, of course, nor do you have to stretch all of your muscles for the same amount of time. When you're stretching, it's best to focus on the muscles you're going to work or just worked. You should also place a greater emphasis on chronically tight muscles. But, also make sure that, at some point, all your muscles get some attention. This will help prevent muscle imbalances and decrease your injury risk. Final Thoughts As you can see, there are lots of benefits of stretching for people who want to build muscle and improve their gym performance. Are you interested in learning more about how you can hack your workouts and lifestyle to see better results? If so, be sure to visit our blog. It's updated regularly with all kinds of information on fitness, nutrition, supplementation, and all other aspects of living a healthy lifestyle. Check it out today!
Do you want to amplify your results at the gym legally, safely, and effectively? Try Cialis bodybuilding. Using this prescription drug duos as a performance booster in both the bedroom and at the gym. What is Cialis? Cialis, the brand name for tadalafil, often gets prescribed for erectile dysfunction and benign prostatic hyperplasia. Essentially, men use his medication to help them get an erection. Cialis Bodybuilding How can a sex enhancer help with bodybuilding? Several biological mechanisms make Cialis functional for your workout. Cialis Changes the Estrogen-Testosterone Ratio Not surprisingly, a sex pill affects the primary sex hormones in the body. Cialis decreases the amount of estrogen while increasing the amount of testosterone in the body, altering the ratio by up to 30%. How does this help your workout? Women predominately produce estrogen, which makes them store fat, giving them the rounder, more womanly shape. This also affects the amount of muscle mass women can build. Men, on the other hand, produce more testosterone, causing them to retain less fat and carry more muscle. Therefore, changing this ratio allows a person to build more lean muscle mass. This makes Cialis for bodybuilding a suitable alternative to steroids. It Improves Blood flow Throughout the Body Men often use Cialis because it increases blood flow to the penis, which is essential for an erection to occur. This increase in blood flow does not exclusively go to the penis though, it goes everywhere. Increasing blood flow throughout the body does the following: improves circulation regulates body temperature maintains balance for pH increases nutrient transport to cells increases waste removal from cells increases metabolism boosts immunity increases mental sharpness Essentially, an increase in blood flow sustains equilibrium during a strenuous workout. Bringing more blood to the muscles and organs means bringing adequate amounts of oxygen and nutrients to fuel the workout and improving functionality. It Increases Nitric Oxide In the Body Cialis raised the levels of Nitric Oxide in the body. Nitric Oxide regulates the mitogen in the body called hepatocyte growth factor (HGF). This means that it works to release a substance that activates satellite cells that stimulate muscle growth in the body. It is a potent activator and seems to stimulate the growth of many types of cells. It is believed that this works to increase muscle growth during workouts. The Medication Reduces Inflammation Inflammation hinders a workout as it causes pain and decreased mobility. Unfortunately, participating in a strenuous workout alone can create inflammation in the muscles and joints. Cialis inhibits cytokine storms from flowing through the bloodstream. Cytokines are tiny proteins created by our immune system to help protect our body and heal our wounds. Sometimes though, our bodies overreact and the cytokines create annoying and tissue-damaging inflammation. By preventing this flow of cytokines, Cialis reduces inflammation throughout the body. This improves the workout by eliminating a factor that could potentially hinder the workout. Cialis Reduces Plaque Buildup In the Arteries In the same way that it reduces inflammation by preventing the cytokine storms, it also eliminates the buildup of harmful plaque in the arteries. This further improves circulation and greatly strengthens the heart's health to indirectly help the bodybuilder. A strong heart allows for an intense workout. Does Cialis Make You Bigger? Cialis looks great for improving your workout, but does the drug actually make you bigger? This answer depends on the work you put in. Cialis on its own will not make your muscles grow bigger. But adding it to your workout seems to help you increase your muscle mass. By improving circulation, stimulating the release of Nitric Oxide, altering the estrogen-testosterone ratio, and reducing hindering, secondary factors like inflammation and plaque buildup, you do several things that help you grow your muscles. You improve your workout and stamina, fuel your muscles, and change your body chemistry to actually increase muscle cell growth. Cialis Side Effects Sometimes you need to take the good with the bad. Essentially all medications and supplements come with side effects. The side effects of Cialis include: headaches dizziness vision changes memory problems flushing nausea diarrhea muscle pain stuffy nose and sneezing a sore throat an erection that will not go down abnormal ejaculation The medication affects everybody differently. You should talk with your doctor ahead of time to make sure that taking Cialis for bodybuilding is safe for you. Cialis Vs. Viagra Bodybuilding Though doctors prescribe both Cialis and Viagra for erectile dysfunction, as they both promote vasodilation, each works a bit differently. First, while the active ingredient in Cialis is tadalafil, the working component in Viagra is sildenafil. The duration of the drug Cialis makes it a stronger alternative than Viagra for bodybuilding exercises. Viagra tends to last about 4 to 5 hours, while Cialis can work for up to 36 hours. Also, eating with Viagra can affect its absorption. This might be fine for a short romp in the sack, but you do not want to starve yourself while training. Food does not affect the absorption of Cialis in this way. One of the biggest factors making Cialis a better choice is that Viagra potentially causes more severe side effects. Though Cialis can cause some unwanted symptoms, Viagra puts your life more at risk. Possible side effects of Viagra include; vision changes dangerously low blood pressure heart attack stroke hearing loss excessive bleeding insomnia muscle pain an erection that lasts too long Viagra tends to create more pronounced side effects as compared to Cialis. Boost Your Bodybuilding Potential With Cialis You always face some risk while supplementing your workouts with drugs. But you can also potentially increase your gains. Participating in Cialis bodybuilding can potentially boost your workouts and help you build a leaner, more muscular figure. As with any supplement, Cialis is not a super drug. You will only see results that match the work you put in. But, when you put in the effort, it can be a powerful workout enhancer. To learn what other supplements can help you on your fitness journey, visit our page.
What if your workout is actually killing your chance of getting killer triceps? There are plenty of theories out there about which exercises you need to do in order to build up muscles in your triceps. Unfortunately, many of these theories essentially contradict each other. That's where we come in. We've put together a comprehensive guide to the eight best tricep exercises. Want killer triceps? Then check out our killer workout tips you can add to your split routine! 1. Triangle Pushups If you want triceps, you have to really want them. That's why we're starting with one of the hardest exercises: triangle pushups! The name comes from the fact you must put your hands under your chest and touch your forefingers and your thumb. If you look down, you'll see you've formed a triangle. Straighten your legs and bend your elbows. Your goal is to touch the mat beneath you with either your chest or your chin. Remember, we weren't kidding about this being a hard exercise. You may need to start out with bent knees instead of straight legs, but pretty soon, you'll balance on your toes like with a normal pushup. 2. French Press This next tricep exercise is the French Press. Or as it's known in some places, the Skullcrusher! The long and the short of this exercise is that you are lifting weights with your arms perpendicular to your body. This exercise works your lateral and longheads very nicely, giving your triceps quite the workout. Exactly what you lift is up to you. This exercise works well with dumbells, barbells, and EZ-bars. The trick is to find what works for you and to eventually move on to lifting more weight as your triceps get stronger. 3. Kickbacks This next tricep exercise may look deceptively easy from afar. Trust us, though: it's almost as difficult as those triangle pushups were! With kickbacks, you take a weight in one hand and rest your other hand on your thigh. Then, you pull your elbow up until it is level with your torso. Now, try to keep your elbow in place and extend your arm behind you, and try to contract your triceps while you are doing it. This exercise is simple, but it can tire you out quickly. You can rest easy, though, knowing that your triceps are getting such a workout! 4. Close-Grip Bench Press Our next exercise involves the bench press. Don't worry, though: we're still focusing on your triceps rather than your chest. By lifting with a close grip on the bench press, you can give your arms a really intense workout. If you think back to some of the most impressive powerlifters you have seen, you might be surprised to know most of them used close-grip bench press exercises. As you get more confident with this exercise, you can crank up the intensity by keeping your hands at least eight inches apart and tucking your arms in. Your wrists are going to feel the pain, but so will your tricep muscles! 5. Overhead Triceps Extension This next exercise is pretty simple. And it's an ideal exercise for home or even your office at work because it takes up so little space. You can also do this exercise either standing up or sitting down. All you must do is to hold a weight over your head and then keep your shoulders by your ears while you lower the weight behind you. Keep lowering until your elbows are angled at ninety degrees. Then, repeat the process. This exercise is great, and you can take it with you wherever you go! 6. Weighted Parallel-Bar Dip Dips are some of the best exercises for working your triceps. And you'll see multiple dip exercises on this list, starting with the weighted parallel-bar dip. Adding weights to the parallel bar helps to up your workout intensity and also assists with building mass (especially in conjunction with a good stack.) The exercise itself is simple: keep your body vertical, don't lean forward, and lift yourself up. As you become more comfortable and proficient with this exercise, you can also add a belt with weights to your body. This increases how much you are lifting and effectively increases the potential gains for your triceps. 7. Weighted Bench Dip That's right: we brought you another dip exercise. You might even say we are "double dipping." The weighted bench dip is like a machine dip, but it's a little more complicated. And be warned: you'll need a partner to help set things up. Specifically, your partner will have to help put weights on your thighs and position some flat benches until they are the perfect distance apart. At this point, you'll perform the dip as usual. The secret here is the weights that you have added: this helps you to see major tricep muscle gains in a shorter period of time. 8. Rope Pushdown Our final exercise is a rope pushdown. And there are two ways to start this exercise, depending on where you are. If you're at the gym or own the right equipment, you can do this exercise on a cable machine with an attached rope. If you're at home or an area without a machine, you can attach a resistance band to the top of a doorway and then create a loose knot in the band about halfway down for the rope. Now, all you do is grab the rope and try to keep your elbows by your torso, bent at a ninety-degree angle. Now, extend your arms and hands towards the floor as a way of giving your triceps a workout. Overall, the workout is nice and simple. Don't let it fool you, though, as this engages the vast majority of the tricep muscles you are targeting! Tricep Exercises: The Bottom Line Now you know the best tricep exercises to practice. But do you know how else to take your workout to a new level? At RUI Products, we specialize in giving fitness fans anything and everything they need. If you're ready to transform your body, check out our supplements today!
Are you looking for another exercise to add to your workout routine? It might look like there's nothing left if you've already considered military mountain climbers, "terrible T's," and leg pumps. However, you should consider doing squats too. Squat exercises are a staple in any workout routine, whether it's high intensity or not. As common as it is, though, many people still don't know the proper form. The bad news is that many don't even know they're not doing it right. There are many mistakes that can happen when you don't have an actual knowledge of the proper way to do it. However, if you do it right, the benefits you'll get from it are also abundant. Learn all about squats here, including its benefits and how to do it. In the end, you'll know why you need to add it to your routine now. Benefits of Squatting First, let us get one misconception about squats out of the way: squats are NOT bad for your knees. You might have heard that this anecdote from somewhere, but a study has already disproved it. The article determined that squats don't harm the ligaments after all. It does the opposite - it strengthens the cartilage tissues as you do more squats at various depths. As long as you have a good form and proper techniques, squats won't kill your knees. The caveat is that it can have detrimental effects if you've had a previous injury on your knees. In that case, it's better not to put too much load on your knees. If you're healthy, there are a lot of squat benefits. Here are some of them. It Strengthens Your Muscles The primary targets of squats are the obvious ones: the hamstrings, quads, and the glutes. Apart from these, though, this exercise is great for targeting other muscle groups as well. It's a compound movement, meaning it involves more than one joint. Even bodyweight squats involve the muscle groups in your back, your core, your hips, and such. If you throw in weights, you can also target your shoulders and arms. As a natural consequence, doing squats can make you run faster and jump higher. You'll also be increasing your core strength, which will improve your overall athletic ability. It Tones Your Muscles It goes without saying that people like squats because of its visible effects on the muscles. Those who want to tone their buttocks usually go for squats as their primary exercise. Still, as we said above, squats target other muscle groups as well. This means it can also help tone your whole body. Of course, we're not saying that only doing squats will get you those sweet defined biceps. This exercise only helps, so you'll have to do specific exercises for those areas, too. It Helps Burn Fat and Reduces Cellulite Although running and other forms of cardio might be better suited for the purpose of burning fat, squats can help with that, too. Doing squats, you'll be burning fat during and afterward. It helps that squats can make you gain muscles, as well. After all, more muscles mean your body would eat up more calories per day. Aside from fats, you could target cellulite at the same time with squats. Poor blood circulation is one of the main causes of dimpled skin and squats help by improving the flow. It Increases Your Bone Mineral Density Weighted squats, such as a dumbbell squat, can also improve the bone mineral density. This is the measure of the bone's health and strength. There's a study that has observed this effect, concluding that supervised squat exercises can be an effective treatment for suffering from osteopenia or osteoporosis. In only 12 weeks, the patients' bone mineral content increased by 2.9 to 4.9%. The exercise also improved the other variables of skeletal health. This also suggests that it helps keep the bones healthy, which can help prevent having a reduced bone mass in the first place. It Builds Endurance Squatting is a form of resistance training, which helps improve one's endurance. This effect has been more evident in endurance athletes like runners and cyclists. Contrary to yet another misconception, resistance training will not slow down athletes. Several studies have pointed out that endurance athletes benefit from this. It improves the running economy and efficacy in pedaling. Other endurance enthusiasts have found this to be true as well. Of course, the improved overall strength, especially the core strength, helps improve their athletic abilities as well. It Improves Your Flexibility As we age, our body becomes less elastic and less so if we lead sedentary lifestyles. This can prevent us from doing daily activities and lead full lives. As it turns out, squats help with that, too. It involves a full range of motion, bending and stretching the muscles in your legs, ankles, and hips. That helps improve flexibility. What does this mean for you? Well, flexibility isn't all about being able to put your foot on top of your head. It also means less back pain and more nimbleness for everyday activities or sports. It Minimizes Risks of Injury Flexibility, as well as balance and strength, is also a factor in preventing injuries. Each one of these, squats can improve. You use your muscles and these 3 properties in everything you do - from getting out of bed to running a full marathon. Cardio activities are especially notorious for damaging the joints., It's fortunate that squats can also cut that risk. How to Do Squat Exercises Right The catch here is that to reap these benefits, you must know the proper squat form and techniques. Like in other exercises, you risk getting an injury if you don't have the proper form. It's better to get a professional to show you how to do it right, but the tips below will also serve you well. Getting Started Humans have been doing squats since the day they were born, but as grow older, we tend to forget how to do it right. By the time we become adults, we're back to relearning how to do a single squat. The good thing is we already know how to stand by that time. Before you start, though, keep this in mind: use your legs and not your back as you go through the motions. With that said, let's start with the posture. Proper Squatting Form Squatting is not that complicated, although it's easy to mess up. Follow the steps below, and then check out some videos to see if you're doing it right. Stand with your feet at shoulder width apart, your head facing forward, and your chest out. Raise your hands outstretched in front of you, parallel to the ground with palms facing down. You can also clasp your fingers and hold it in front of you. Lower your hips while bending your knees and breathing in. Use a slow and controlled motion until your thighs are as parallel to the floor as possible. Think of it like sitting on a chair, except there's no chair. Press through your heels and bring yourself back up to an upright position as you breathe out. This concludes one rep. You may start with 2 to 3 sets with 10 to 20 reps each. These are the basics of a squat. It's preferable if you get it down to a T first before you start to mix things up. What Next? When you've mastered the proper form, you can start challenging yourself further. Increase the number of reps and sets as your body becomes comfortable with this exercise. If you haven't done a 90-degree angle with your upper and lower leg yet, work toward it. Then, aim to go lower. You can also add weights, which will bring your exercise to a whole new level. Don't Push Yourself In the beginning, expect your form and movement to be a little awkward. While maintaining the proper form is of utmost importance, don't push your body. Don't assume positions that it isn't comfortable with. It will take some time before you achieve the "ideal squat." Although it's good that you're striving for it, make sure you've got every little detail down first. An example is as making sure that your feet rotate outward a little. Range of Motion vs Load Don't get too quick at adding weights, either. A bodyweight squat is still effective, and the range of motion is more important anyway. Deep squats with a lighter load work better than shallow squats with a heavier load. When you're confident enough that you'll be able to do a full range of motion with heavier weights, then, by all means, do so. Safety Tips A squat is a low-impact exercise, meaning it shouldn't put too much stress to the point of damage to your body. However, there's no harm in playing it safe. Keep in mind the following tips to ensure you get the most benefits out of it without risking yourself. Knees Like we said above, let your hips do the work. Your knees should only shoulder the weight of moving you halfway down. After which, your hips should do most of the work. Don't squat by moving your knees forward, and make sure they're not facing forward in the first place. When you squat down, push them outward for a little. Lower Back Your lower back must always stay neutral as you go through the full range of a squat, with weights or no weights. While you're going down, make sure it stays in a natural arc as when you're standing in an upright position. Failing to do that is dangerous since rounding your spine or arching it can lead to herniated discs. If you do have a proper form, squatting will strengthen your lower back. Weights Squatting can even become more dangerous with weights. If your knees fail you, the barbell you're holding will buckle down with you. A Smith machine provides extra safety measures for such instances. It will be able to catch the barbell as long as you place the safety pins high enough for it to not fall on you. Not all people like using a Smith machine, though, as it might force you to do unnatural squats. Still, safety is paramount. If you don't want to use one, get a spotter. Adding Squats to Your Routine Now that you know how to do proper squats, it's time to do actual squats. Add them to your schedule; if you're not sure how, ask for help from a trainer. To start, do the recommended sets and reps 3 times a week. This way, your muscles have time to rest in-between. The important thing is to be consistent and to maintain a proper form. Don't focus on this exercise, though. Your body likes challenges, so add some cardio, strength training, and other activities in your routine, too. What types of exercise you'll do depends on your targets and goals, which is a subject for another time. What's great about squats is that you can perform it anytime, anywhere. Squats are still effective even with only your bodyweight. Even if you work out at home, you won't find it difficult to add to your workout regimen. You only need to set aside 5 to 10 minutes to complete your sets. This is enough time to do it in the mornings before work as well. When you're ready to add weights, start small. As you develop the right workout routine involving squats, don't forget to listen to your body. It will tell you what you're doing wrong and what you're doing right. Also, if you have a health issue, talk to a doctor first, especially if it involves your knees and your lower back. As beneficial as squats are, they may only aggravate the issue instead. Get Some Help As with everything in life, don't hesitate to get help if you're unsure about something. Especially in squat exercises, which can be dangerous when not done right, asking for help from a professional will save you the stress and potential risks. Help can also be in other forms, such as supplements that can boost your workout sessions. Check out our website now for accessories, supplements, and more; contact us now if you need some help.
More people are discovering the health benefits of eating more protein. Whether it's the keto diet or wanting to put on more muscle, protein-based diets are growing rapidly in popularity. Both vegans and traditional dieters are looking for more creative ways to eat more protein. By far, the most difficult meal of the day to incorporate protein is dessert. Some dieters even forgo desserts altogether because of the high sugar contents. You can make dessert healthy by making treats from scratch, though. We've gathered seven different recipes that all contain high amounts of protein. These protein desserts all incorporate classic ingredients, as well as some secret health foods. It's time to have your cake and protein, too! 1. Banana Chocolate Protein Mug Cake This recipe is deceptively simple: a cake in a mug, made in a microwave. Ingredients Half a scoop of your favorite chocolate whey protein powder Half a banana mashed 1/4 teaspoon baking powder 1 dash of salt 1 egg white from 1 medium egg Directions Find yourself a large mug, preferably more than 8 ounces. It has to say "microwavable" on it. Rub oil or butter and add all the mixed ingredients into it. Microwave for thirty-second intervals, stirring it each time. Once it reaches 1 minute, you should see a cake forming. Microwave for 30 seconds more and it should be done. Stick a knife in the middle to check--if it comes out sticky, add another 30 seconds. 2. Chocolate Mousse If you're craving something rich and decadent with low sugar and high protein, this is for you. Ingredients 1 ounce of soft tofu 1 ripe banana 1 Tbsp of red bean paste (make it homemade) 2 Tbsp cacao powder 1 Tbsp cornstarch 1 tsp vanilla extract Directions This recipe is very simple. First, take your tofu and place it between paper towels to squeeze excess moisture out. Next, put all ingredients into a blender and blend until silky smooth. The mixture should be similar to pudding. You may need to reintroduce water to the mixture if you squeezed out too much from the tofu. Refrigerate it for an hour or until firm like mousse. If your spoon cuts through it like jello, it's perfect. 3. Peanut Butter Hazelnut Cookies Nutty cookies are great sources of protein and flavor. Bake these cookies and don't tell your kids or siblings about them. They're highly addictive for protein desserts. Ingredients 1 and 1/2 cup whole wheat flour 3/4 tsp baking soda 2 tbsp unsweetened applesauce 3 Tbsp peanut butter 3 Tbsp of raw, organic honey 1 cup of hazelnuts 1 tsp vanilla extract Directions Preheat oven to 300 degrees Fahrenheit. Mix all the ingredients together. Form palm-sized balls and space cookies out every three inches. Bake for 15 minutes total. You can flip them in the middle for more even crisp. 4. Protein Balls If you're in the mood for something a bit moister and doesn't require baking, these cookie balls are great. Flavors can be changed by using different flavor protein powders and raw ingredients. Ingredients 1 cup whole wheat flour 1 cup of favorite protein powder 1/2 tsp cinnamon 1 Tbsp chia seeds 2 Tbsp peanut butter 3 Tbsp of raw, organic honey 2 cups raisins, chocolate chips, dates 1 cup milk (any) Directions Mix all your dry ingredients together. Gradually add your milk as you mix. Once they start to hold, form into balls. Coat your protein balls in seeds, chips, or whatever topping you like. 5. Coconut Candy Bars Coconut is such a great dessert ingredient, packed full of healthy fats. This recipe will remind you of a Mounds bar, but better and healthier. Ingredients 1 and 1/2 cup of coconut shavings 1/4 cup almond butter 2 Tbsp of raw, organic honey 2 Tbsp of cacao powder 1 tsp vanilla extract 6 tbsp coconut flour 2 Tbsp of milk (not coconut) 2 scoops of chocolate protein powder Directions This recipe will require a little finesse, but remember to be patient. Take all wet ingredients and mix them together. Next, mix your dry ingredients together. Gradually incorporate your wet ingredients into your dry. It will thicken up fairly quickly into a playdough consistency. Stick it into the fridge for a few hours and you'll get delicious coconut bars that look plain, but taste amazing! 6. Strawberry Protein Sorbet Something sweet and fruity can be had for dessert just as easily as making a smoothie. This recipe is basically the same as sticking a smoothie in the freezer, but with the perfect smoothness. Ingredients 2 cups of strawberries 1 Tbsp of raw, organic honey 1/4 cup water 8oz of unsweetened Greek yogurt 3 heaping scoops of strawberry protein powder Directions Blend your smoothie together, adding water slowly. It's ready to freeze once all chunks are gone. Wait for four hours before serving. 7. Chocolate Protein Cookies These cookies can double as brownies with a small adjustment to the wet ingredients. Nuts can also be added for more protein and texture. Ingredients 2 cup whole wheat flour 3 Tbsp peanut butter 1 whole banana 2 Tbsp of raw, organic honey 1 Tbsp of agave nectar 3 egg medium whites 1 tsp vanilla extract 1 cup chocolate protein powder Directions Preheat oven to 350 degrees Fahrenheit. Mix all the ingredients together. Form tablespoon-sized balls and space cookies out every two inches. Bake for 10 minutes total. You won't need to flip these because of how fast they cook. Keep an eye on them to make sure the edges don't burn. Remove from oven immediately to a cooling rack. Protein Desserts for Extra Fuel As you can see, all of these protein desserts contain a nice balance of healthy sources of protein and nutrients. Some give you some healthy fats, others an extra source of fiber. For all recipes that contain protein powder, you can swap in casein for whey, which will sit well with you while you go to sleep. Another great way to squeeze in extra building blocks for your body is adding in supplement powders. Try to avoid mixing supplements into batters that will be cooked. Some compounds will break down under high heat. If you're looking for some supplements specifically for bodybuilding to use, check out our store. We carry a wide range of supplements, steroids, and peptides for purchase. There's always an opportunity to further boost your gains, including your dessert.
No pain, no gain; no rest for the wicked; plenty of time to sleep when you're dead. All of these popular sayings are toxic and counterproductive in the gym. Nearly half a million people were hurt in gyms in 2015. Some of that is due to inexperience and lack of training. There's also an increased risk for injury due to overexertion. When you don't set aside a recovery day, at least once per week, your muscles are vulnerable. Your form is sloppier, your balance is weaker, and even your mental strength is not the same when you aren't getting enough rest. You need to plan your off days to recover and give your muscles time to grow. After all, your gains aren't happening while you're lifting weights. Without proper time to repair, your muscles won't strengthen. To avoid these common pitfalls, we've put together a list of things you should and shouldn't be doing on rest days. Work smarter, not harder, by following these tips for muscle recovery. Less Work, More Play You don't have to become a couch potato on your rest day--you should stay active. Just don't make it into an unofficial workout day, have fun with it! There are plenty of outdoor activities you can do that won't tax your recovering muscles. Do some light cardio on your bike, play sports, go hiking, or skateboard. Whatever physical activity you love doing in your free time that isn't tied to "gains" or routines. There should be no stress or overthinking involved with off-day playtime. Low-impact exercise, such as swimming, walking, or martial arts are perfect recovery day exercises. These will promote lactic acid production, keep your joints loose, and keep your heart healthy. The point is to get out, have fun, laugh, play and hit that mental "reset" button. Massage and Cryotherapy Recovery is all about restoring the body to its full strength--hopefully, stronger than before. Massage and cryotherapy can help speed up this process by improving blood flow and increasing oxygen to the muscles. Cryotherapy sends the body into a "survival mode," which causes blood to flow faster to the most vital areas, carrying more oxygen and nutrients. Once you leave the cryo chamber, the enriched and less-toxic blood is flushed back into the rest of the body. Cryotherapy treatments are usually offered in tandem with massage therapy. This completely opens up the body's tissues and blood vessels for maximum healing and growth. The world's best athletes swear by cryotherapy treatments for maximum recovery and vitality going into competitions. Interval Training Okay, if you just can't bring yourself to play any sports or do simple activities outside, there is a sort of training you can do for short stints. Interval training is just a fancy term for non-competitive cross-training. You switch between walking and jogging or jogging and sprinting. Don't do this type of training immediately follow leg-day, obviously. Find a nice park or trail to go on a long walk. 10 minutes into your walk, start jogging for another 3 minutes. Repeat this same interval until you can no longer jog for the same interval. This type of training works for any activity and really kickstarts your metabolism. You can do this in sports by switching positions, adding rules into games, or doing practice drills by yourself. Interval training can be challenging and fun with others, not just for your own benefits. Yoga is Hot Moving in slow, deliberate, and challenging motions compliments every bodybuilding regimen perfectly. Yoga targets groups of muscles that are just difficult to access through traditional weightlifting. Yoga is also perfect as an alternative to standard cardio routines. Despite what it looks like from the outside, yoga is one of the best core workouts you'll ever experience. Big or small, yoga can and will kick your butt and get you cut. While on your rest day, yoga will always give you a challenge and a chance to aid in the health of your tendons and joints. Honestly, you should already be doing yoga in between all workouts. It's such a great preventative measure for dexterity and balance-related injuries, every bodybuilder needs it. Don't listen to judgemental peers who think yoga is somehow "soft" or too slow to really make a difference. Sleeping and Self-care Getting enough sleep can be a struggle for many of us working long hours. When it comes to getting proper recovery, you have to prioritize your sleep. Not just the length of your sleep, but the quality. Your bedroom should be your oasis, free of distractions. Getting high-quality sleep is about having a solid routine. You should not be staring at a phone or computer screen minutes before the lights go out. Invest in a comfortable bed, preferably an adjustable bed. Sleeping with your feet and head slightly elevated maximizes blood flow and reduces stress on your back. Not getting enough sleep will hold you back mentally and physically in the gym. Get into the habit of winding down towards the end of your rest day. The faster you can fall into your deep sleep cycle, the more energized you will feel the next morning. Reward the Body Surround yourself with activities and elements of indulgence. If you don't reward yourself for all your hard work, you'll begin to plateau or even decline in performance. Get that deep tissue massage, soak in the sauna, have some wine, and go on a romantic date. In fact, while we're on the topic, did you know that sex is one of the best natural pre-workout supplements? That's right, having sex will boost testosterone levels enough to improve your workouts the next day. The same endorphins that help you orgasm can also relax your mind and body, priming you for sleep, too. Strong erectile function requires strong blood flow to the penis. If a man's blood vessels are clear and elastic, this indicates his heart and brain are healthy and his erections should be rock hard. Your abs, back, butt, and thighs get a good workout during sex, too. If you're flying solo, just make sure you get a good masturbation session before bed. For maximum benefits, practice some edging and try to extend it for about half an hour. This gives you a lot of helpful oxytocin and testosterone released into the bloodstream. Nutrients and Supplements Your recovery day diet should be a little different from your normal gym days. Your focus should be on getting as much macronutrient and fresh, organic foods as you can. Protein is still important (see below), but this is your opportunity to refuel the body with antioxidants and vitamins. These building blocks are important for healthy bones, muscles, and organ function. Throw in some female-friendly supplements, too, if you can, ladies. We know it can be tough finding supplements that compliment your calcium, niacin, and hormone requirements. Remember, dark leafy greens, dark berries, citrus, and healthy fatty foods are major superfood categories you should target. This is your opportunity to get full on nutrient-dense foods without fear of missing protein metrics. A lot of gym rats miss out on the opportunities provided on full rest days. It's easy to get stuck into routines that leave out supplemental nutrition. Don't Forget the Protein Recovery days are still technically post-workout recovery. Your muscles are constantly using protein to rebuild, even a full day after. Obviously, your intakes won't be quite the same, but the idea is unchanged. Whey protein smoothies are still excellent choices for recovery day protein. The night before your rest day, you should down some casein protein, too. This will lead you into your rest day with a good base level of protein. Throw in some peptides with your protein intake on recovery day. This will help make sure you're operating at maximum efficiency and none of your nutrients are being wasted. Paired with healthy fats and amino acids, your body's recovery time will be much faster. The better fed your muscles are on recovery day, the less stiffness and soreness you'll need to deal with. Prep and Meal Planning If you're like me, you'll want to do all your meal planning and scheduling in one day. This is the best use of your time because you can cook multiple meals at once and portion it all out for the week. Crockpots, large baking pans, and stovetop burners can all be going at the same time for sides and main courses. It might sound like a bad plan for making a variety of meals, but you just need to get creative. Most of meal prepping revolves around expanding your culinary skills anyways. Cook your protein in batches, then use marinades and sauces to break up the monotony. You could set aside portions for next month's meals, too. Revisiting old favorites is great, plus if you fail one of your dishes that week, you have backups. Shopping on recovery day should ideally coincide with weekly grocery ads or farmer's market specials. Don't rely too heavily on food delivery services or prepared meals, even if they are healthy. This routine will make your days off much more fun and prevent you from getting bored. Stay Hydrated Some of the more experienced bodybuilders will already know about his tip. On your day off, no matter how little activity you partake in: drink liquids. Your muscles are going to use up a lot of water as they repair themselves. If you don't drink enough water, you'll be grouchy for no reason, feel really lethargic, and make lots of mental mistakes. It can be hard to connect the dots that all of these things are related. It's really important to bring a water bottle wherever you go, especially when it's going to hot out on your recovery day. Mix a little fruit, supplement powder, and electrolytes for the perfect infused beverage. Your urine should reach a light-yellow color, but not completely transparent. That's a good balance between being flushing out your system and having it backed up. Rolling and Stretching This last activity may sound a little funny, at first. We all know how important it is to warm up the muscles and stretch them before working out. The same rule applies to muscles in repair. Experts have discovered a new way to help speed up recovery time and reduce the level of soreness we experience. A simple foam roller that looks just like a pool noodle, can help massage blood into your muscle tissues. Now, you'll need to buy a foam roller that is specifically made for fitness, as you need the right firmness. This foam roller method was discovered by its effectiveness in injury rehab. Foam rolling is great for increasing flexibility and overall range of motion. Studies have also shown that the act of the massage will lower stress-producing hormones. Watch some TV and roll on the floor for a while, you'll feel much better. Rest Day and Recovery Day Your activity on your recovery day relies upon the amount of your work you put in on the previous day. For instance, when you are killing it in the rec center without stopping for six hours+, your next day ought to be totally exercise-free or low-impact. Most bodybuilders separate chest, legs, and core into three days a week. The fourth should be your off day, then the process repeats. Sometimes that recovery day is replaced with a cardio day, but that might not be a smart idea. Your muscles might not get the proper nutrition and time to repair, making weightlifting goals much harder to reach. There's a ton of supplemental help you will need to keep up such a vigorous workout schedule without burning out or injury. Anabolics may be the answer you're looking for to maximize your body's full potential. It isn't a cheat that will automatically grant you superpowers, hard work is still required. Read more here to find out how anabolic steroids can help you achieve success.
Did you know that lots of protein bars on the market today are unhealthier than candy bars? While protein bars do pack a punch of protein in their package, it comes at the cost of high amounts of saturated fats, sugar, and chemicals. Since everyone in the modern world is always on the go, having portable snacks is convenient. If you're someone who wants a truly healthy protein bar, you should roll up your sleeves and make your own. Not only will the results be more nutritious, but you can cater each recipe to your own palate. Whether you live a vegan, gluten-free, or keto lifestyle, there's a recipe for you. Keep reading to learn the top 10 homemade protein bars that are fit for any diet. 1. No-Bake Homemade Protein Bars Who says healthy has to be complicated? These protein bars can be made without an oven and they're also vegan and gluten-free. They're so simple that you probably have all of these ingredients in your pantry now. Made out of oats, protein powder, rice cereal, nut butter, and chocolate, you can have a sweet and salty treat that will fuel you for the day. After you make these bars, you can store them in the freezer if you want to save them for a busy day. 2. The Simplest Protein Bar Recipe When it comes to food, sometimes less is more. This recipe only requires 5 ingredients to come together. If you want a decadent, chocolatey topping, then you only need a few more ingredients. These bars get their protein from peanut butter and protein powder. Adding protein powder to your recipes is a quick and delicious way to pack a punch of protein without adding extra calories from fat and carbs. 3. Best Protein Bars for a Sweet Tooth There are plenty of protein bars that taste like dessert. However, considering how many calories that come from fat and sugar, you're better off just eating a dessert you can truly savor. The benefit of cooking your own food is that you know exactly what you're going to put into your body. These homemade cookie dough protein bars taste like the real deal, but they're made with wholesome ingredients like oats, protein powder, and dates. If you didn't prepare these yourself, you'd never believe they were healthy. Vegans and celiacs can rejoice, since these bars are safe for your diet. 4. Vegan Protein Bars that Taste Like Brownies These decadent bars are chewy and rich like real brownies. The main ingredients include coconut flour, cocoa powder, protein powder, plant-based milk, and a handful of chocolate chips. This recipe is also no bake and suitable for celiacs. Since the sugar in this recipe comes from the plant-based source stevia, you can enjoy your brownies without worrying about a sugar crash later. 5. Sweet and Salty Peanut Butter Pretzel Bars One wonderful baker experimented in the kitchen until they concocted a copycat recipe for Clif Mojo bars. The creamy peanut butter pairs well with crunchy soy crisps and salty pretzel bits. Using powdered peanut butter is a great way to cut calories and fat if you're trying to increase the amount of protein you eat in a day. Since this recipe also calls for chopped peanuts, you can still benefit from some of the heart-healthy fats without going overboard. 6. The Perfect Paleo Protein Bar The only major source of carbs you'll find in this recipe come from your choice of a natural sweetener like honey or maple syrup. These bars get their protein from powdered egg whites and almonds. The addition of coconut flakes and dried mango give these bars a nice bite. This recipe calls for a food processor that can break down the ingredients into different bite-sized chunks for fun textures. 7. Gingerbread Protein Bars Everyone loves to indulge in comfort food when cold weather blows in. Just because the holidays are coming, that doesn't mean you have to compromise your fitness goals. These gingerbread bars taste as decadent as cookies, but they have plenty of protein to keep you running. 1 bar boasts 13 grams of protein and the recipe is no bake, vegan, and gluten-free. The baker behind this recipe even calculated the cost to make each bar, and the price is cheaper than a dollar. This beats every bar on the market. 8. Pumpkin Pie Protein Bar These pumpkin pie bars are in the same vein as the gingerbread bars. If you're hooked on holiday comfort foods, this recipe will pack all the flavors of a Thanksgiving pie without all the calories. Oats, protein powder, and pumpkin puree work together to fill you with heart-healthy protein and fiber. Vanilla, maple syrup, and pumpkin pie spice add a natural sweetness that you can feel good about eating. 9. Unique Keto Protein Bars This recipe uses a bunch of interesting ingredients you probably don't have on hand, but if you're serious about the keto diet, then it's worth finding them. Collagen, monk fruit, and acacia fiber are some of the ingredients that make this sweet, low-carb, high-protein snack. Although you may have to order a few things online, the recipe itself comes together in a few minutes. Since they are no bake, you can have a hearty protein bar ready to go in a jiffy. 10. Chocolate-Covered Strawberry Bars Although chocolate-covered strawberries aren't the worst dessert you could eat, they don't offer much nutritional value. If you want to combine the rich sweetness of chocolate-covered strawberries with the punch of a wholesome protein bar, this recipe is for you. Protein powder, freeze-dried strawberries, and coconut flakes make the bulk of this bar. Using dark chocolate to coat the bars will add a layer of decadence while also treating you to some antioxidants. Hungry for More Health Tips? Now that you know the best homemade protein bars fit for any lifestyle, you can always have a healthy breakfast or snack on hand. RUI Products is here to help you on your fitness journey. For more helpful tips on how to live a healthy lifestyle, check out our blog.
While you might have heard of Cialis (also known as Tadalafil) because of its popularity as a treatment for erectile dysfunction, it has other uses. Tadalafil is also sold under the brand name Adcirca, and it helps individuals with hypertension (high blood pressure) to be able to exercise due to it's capacity to increased blood flow. It's also prescribed for men who have Benign Prostatic Hyperplasia, or BPH. That is a condition where the prostate is enlarged which causes difficulty in urinating. Many bodybuilders are now incorporating Cialis daily into their supplement regime. It has numerous benefits that help with performance at the gym, including increased blood flow that amps up your system when you're working out. It also reduces inflammation which helps with recovery from the muscle damage from a good workout. Tadalafil also increases the levels of testosterone, which can be getting low in the older male. But as with any other medication, there can be side effects. Here's what you need to be on the lookout for, whether you are going to be taking Cialis daily or on a more infrequent basis. Serious Side Effects If you experience any of the following side effects while you are taking Cialis, you should seek medical assistance immediately. Hives - The sudden appearance of red bumps and raised areas on the skin. Often itchy, hives can also burn or sting. Difficulty Breathing - Feelings of discomfort when breathing, including the sensation of not being able to take in as much air as you usually can. Swelling in the face, including the mouth, tongue, and throat. If you experience dizziness, nausea (feeling sick) or chest pain during sex. Concerning Side Effects Should you find yourself experiencing any of the following symptoms while you are taking Cialis, you should stop taking it immediately and consult your doctor. While these side effects of Cialis are not life-threatening, they are an indication that you should stop taking the medication. You should speak to a doctor about these symptoms, even if you were not prescribed the medication. Feeling dizzy or light-headed, as though you might faint. Having an erection that causes pain, or does not subside within 4 hours. This could cause damage to the penis in the long term. Changes in your eyesight. This includes losing your vision partly or totally. Problems with your hearing. Including ringing in the ears or tinnitus, and the loss of hearing. If you experience the symptoms of the heart attack. For example, chest discomfort, this can be described as the feeling of a band tightening. Pain can also be in the jaw, neck, back or arms, famously the left arm. Shortness of breath. Feeling light-headed, coming out in a cold sweat, or feeling nausea. Common Side Effects The more common side effects that you might experience are less serious, however, it is still important to discuss them with your healthcare practitioners. Flushing - that is feeling warmth in the head and neck, sometimes accompanied by reddening of the skin. A headache. Upset stomach; this present as loose bowel movements or in extreme cases, diarrhea. Feeling like you have the flu, a blocked up nose, sneezing and coughing, and a sore throat. Memory problems. This can be as simple as going into another room and forgetting why you went, or more serious such as not recalling names. Discomfort in your muscles or back. Feeling sick, also known as nausea. Low blood pressure - symptoms include dizziness, fainting, visual disturbance, nausea, tiredness, and problems concentrating. Dizziness, the feeling that the room is spinning. Difficulty with balance. Changes to your vision, such as blurring or seeing color differently. Differences in ejaculation. A prolonged erection. Long-term Side Effects of Cialis There do not appear to be any problems with Cialis for daily use, side effects in animal testing did include a decreased sperm count, however, this was minimal and is unlikely to impact on fertility. Considerations When Taking Cialis Now we have answered the question, what are the side effects of Cialis? We should also share with you some information that you need to know about taking it. Don't mix taking Cialis with taking any illegal substances. These can interact with the Cialis and cause dangerous side effects. Drinking alcohol may increase your risk of experiencing side effects. Try taking a lower dose, if you experience side effects. They may become less severe, or disappear altogether. Grapefruit juice can interfere with the action of Cialis, so avoid drinking it when you are taking this substance. Tell your doctor that you are taking Cialis, in case this treatment interacts with any medication they may want to prescribe you. Store your medication in a secure container, away from extremes of temperature and in a dry place; not your bathroom cabinet. Make sure that it is out of reach of children. If you need to dispose of your Cialis, you should take it to the pharmacy for proper disposal. Can You Overdose on Cialis? Yes, however, the side effects of taking an excessive dose of Cialis are likely to be those mentioned in this list of side effects. It is recommended that you seek medical advice if you take more than one dose of Cialis in a day. Need Cialis Daily? As we have discussed, Tadalafil is available on prescription from your doctor for a number of medical conditions, including hypertension and erectile dysfunction. However, if you want to take it on a daily basis to improve your performance at the gym, you can buy it from our site in liquid form. If you are going to be administering your own Cialis via injection, then please read our guide to safely administering liquid supplements. Alongside Cialis, we sell a range of other supplements that can maximize your performance and help you meet your fitness goals. Whether it's taking Cialis daily, or adding fish oil or whey protein to your diet, we can help. We pride ourselves on the quality of our products and our outstanding customer service!
Dubbed as "the Wellness Generation" Millenials are taking exercise and a healthy lifestyle more seriously than the generations before them. In fact, according to Statista over one-third of millennials exercise at least two to three days per week. Whether you're part of the Millenial generation or not, you may have jumped onto the healthy lifestyle bandwagon. You may even be one of the few who LOVES exercise and how it makes you feel! But some believe that taking rest days from exercise is equivalent to slacking off. Is that how you feel? If you're a fitness junkie, don't stop reading! Iron Addicts, Watch Out! For "Iron Addicts" rest days can feel like absolute torture! Some even choose to train for 6-7 days per week because they are determined to achieve their goal. But unless your name is "Iron Man", your muscles will need a certain amount of rest to strengthen and grow. You can't expect your body to reach its potential if you don't give it time to recover. Remember this golden rule: In the process of strengthening your body, rest is just as important as reps. But, are rest days really that vital? Can you just skip them? We've done all the research for you, and the results are surprising. Firstly, let's find out the answer to the question: how often should you exercise? How Often Should You Workout? So, what's the magic number? How often should you exercise? Unfortunately, there is no simple formula that works for everyone. Each individual person has a personal goal they are trying to attain. Some may be trying to lose weight, whereas others may be trying to build muscle mass. So, the number of days will vary. For instance, if you're trying to amp up your fitness level, it really depends on how active you already are. Working out for 2 days a week may not be enough to challenge your body and reach your goal. Whereas, if you're a newbie starting fresh, 2 days may be more than enough. The Centers for Disease Control and Prevention say that adults in general "should get at least 150 minutes of moderately intense exercise each week". That could be split up into 2 days of long workouts, or even spread out across 5 days. However, if you're looking to build up huge muscles, 2-3 days of intense muscle workouts a week should be enough. Or the routine could be split up into 6 lighter workouts instead. Working out is extremely important to your overall health. But, what most people don't realize is that the rest days are vitally important too. Read on to find out what the big deal is about rest days. Rest Days -- What's the Big Deal? Whether you're in it for your health, fitness, happiness or a beach bod for your upcoming vacay, you no doubt want to look good...and fast! Lifting weights, running, swimming, Zumba or whatever physical exercise you choose can leave your muscles feeling sore and tired. Instead of working out every day, rest days can help your body to repair and recover. In fact, strength and muscle gains actually occur during periods of rest! Wait a minute...that's a game changer! Keep reading for the science behind why taking a much-needed rest day is vital to your reaching your fitness goals. The Science Behind "Taking a Rest Day" When you take a rest day you can actually build more muscle. Your body can also replenish its glycogen stores and give your nervous system chance to recover. Working out causes trauma to the muscles in your body by basically tearing them apart. During your rest day, the trauma is repaired and your muscle grows back stronger. Taking adequate rest provides time for your body to rebuild and repair its muscles, which leads to increased muscle mass and strength. Yes, as your body is resting, crucial growth is taking place. Why not try to think of your rest day as a "growth day"? Taking adequate rest on your "growth day" will additionally lead to improved performance when you start exercising again. Because if your muscles are well rested and your energy is restored, you'll be able to push even harder at the gym the next day. This results in a more effective workout. What Happens When You Skip Rest Days Some go to complete extremes when trying to lose weight or achieve that bodybuilder look. But this could be extremely dangerous to your health. Avoiding occasional rest days could lead to "overtraining". This could result in decreased performance, elevated blood pressure, disturbed sleep, decreased immunity and an overall burnout. And a burnout is not what you need when you have a goal to achieve. Skipping rest days means there is a greater risk of injury too. For instance, if you take part in a high impact sport like running. Constant running puts stress on your joints and bones to such a level that it has the ability to crack your bones and tighten your muscles. The tight calf muscles in your legs and the tendons in your feet can lead to shin splints, muscle tears, bone spurs, tendon shearing, and many more injuries. When the immune system responds to this, it floods the overworked areas with fluid which can result in even further injuries. By taking a day off, you're allowing your joints, bones and immune system to naturally patch up the strained areas of your body. When you skip your "growth days" you can actually become more stressed too. Overdoing it causes your body to increase its output of the stress hormone cortisol. These elevated hormone levels result in negative symptoms that can affect your overall health. Fatigue, sleepless nights, water retention, bone loss, sugar cravings, muscle breakdown, and a constant bad mood are just some of the side effects of missing out on your rest day. It's clear to see that taking rest is vital to your overall health. So, now you're convinced, how long should you actually rest for? Read on to find out. How Many Rest Days Do You Need From Working Out? As mentioned before, there is no golden rule when it comes to how often you should workout and it's the same for your rest day. It all depends on your current fitness level, how your workout plan is structured, your age and overall health, how intense your workouts are, and what your overall goal is. For example, baseball pitchers need at least 24 hours to rest their arm after a game. Whereas runners may only take a rest once a week. Everyone has different circumstances and different goals. However, as a general guideline, a beginner might need 3-4 rest days per week. Whereas an experienced athlete may only need 1-2 days of rest. But it really all depends on the circumstances mentioned above. Research also says that your body needs 48 hours to recover between exercises targeting a specific muscle group. You can still exercise two or three days in a row, but instead of focusing on one area every single day, give it a rest and work on something else. Plan Strategically When it comes to rest days, you need to plan strategically. If you try to see your rest day as part of your overall exercise plan, you can make the most of the time both in and out of the gym. For example, try taking a rest day after high-intensity workouts, such as weight or circuit training. Because of the high "afterburn effect" of these workouts, your body's metabolic rate will keep burning calories the next day, even though you're not working out. You can also try to work on opposing muscle groups on consecutive days. For instance, do a strength training session on your arms one day. Then the next day let your arms recover and work on your legs instead. This kind of counts as half a rest day. Even so, try to schedule some full rest days into your routine as this will allow your overall muscular and nervous system to recover. Schedule Ideas There really is no "one-size-fits-all" routine. But for a suggestion of a weight loss schedule, see this routine below: Monday - Cardio workout Tuesday - Rest (take a light walk) Wednesday - Weight training Thursday - Rest (try some stretching) Friday - Cardio workout Saturday - Rest (relax with some yoga) Sunday - Rest (take a light walk) For a high-intensity muscle building routine, you should avoid taking two days off in a row. Try this schedule: Monday - Workout legs Tuesday - Workout arms Wednesday - Rest (take a light walk) Thursday - Circuit training Friday - Rest (do some stretches) Saturday - Intense weight training Sunday - Rest (do some yoga) These are just a couple of simple examples. Just be balanced. Try to schedule a routine that will help you to reach your goal, but won't cause a burnout. What Should You Do on a Rest Day? A rest day does not mean you can become a complete slob for the day! Use your "growth day" to actively recover your body. Go for a light aerobic walk, do some yoga or just some stretching. Get the blood flowing without doing anything intense. And don't forget that in any activity you choose to do, you should let your mind take a break. Do something that clears your head and stops you from thinking about counting reps or achieving your goal. Once you've had your time off, your mind will be clear and fresh when you hit the gym again. What Should You Eat on a Rest Day? Just as a rest day doesn't mean lazing around, it also doesn't mean that you can binge on fast food all day! Successful weight loss means that you must continue with your diet plan, even on the days you don't exercise. In fact, what you eat on your rest day or after workouts can influence how effectively your body can recover. Many take supplements pre-workout and consume carbs and protein immediately following a workout. This is needed on a workout day because it stimulates muscle growth. However, when your resting your diet needs to be adjusted slightly. When resting, cut down on carbohydrates. Eat lean proteins such as fish, eggs, and poultry. This will give you sustained energy between meals and will reduce fluctuating blood sugar levels. It's also important to include a variety of fruits, vegetables, and pulses to boost your body's vitamins and minerals. Dark, leafy greens are great for iron. Red or orange fruits and veg provide much-needed antioxidants which can reduce inflammation. Beans and legumes are also a great low-fat protein source that are jam-packed with healthy fiber. And whatever you do, don't forget to drink a ton of water! Try to drink just as much as you would on an exercise day. Even Olympians Give It a Rest Yes, even Olympians give themselves some TLC and take a day off! Each athlete differs in their approach. During their intensive training, some take active rest days so that their body can recover without losing their mojo. Whereas others don't mind taking a full day off to give their body and mind a complete rest. For example, Olympic snowboarder Chloe Kim cycles on her days off to soothe her knees. And figure skater Alex Shibutani goes for a casual run to stretch his legs on his rest days. However, Tim Burke likes to go for a relaxing session of fly fishing when he's not training for a biathlon. And Alex Carlson, curling champ likes to read a good book and snack on cheese and crackers when she gets a day to rest. If the Olympians can do it, then you can take a day of rest too! Rest is as Important as Reps! It's clear to see that rest days are just as important as doing the actual exercise. Skipping on vital "growth days" can be detrimental to your health and can actually hinder your progress. So before you overdo it...take a break! If you have overdone it and caused yourself an injury, you should check out this article about how to heal sports injuries.