We all love toned and shapely buttocks. In order to gain weight in the thigh and buttock area, one has to take more calories than their body burns. For progressive gain, it is advised that one increases their calorie intake to about 500 grams in a single day.
But theirs a catch. To be honest, my people NEVER achieve that round ass by just eating more food. It’s a huge part of the process. BUT the most important piece of the pie (Mmm, pie) is actually a workout program. Something built for women by a woman ASCVS wholeheartedly trusts.
✓ Guide To Gain 10 lbs in 10 Days ✓ Bodyweight Training Geared Towards Building A Round Booty ✓ 30 Day Training Program ✓ User Manual Explaining The Training Philosophy And Programming
Some foods will help you gain weight in the thigh and butt more easily, including some supplements like GNC. This article has included tips and basic ways to increase muscle in the thigh and butt area fast. Read on.
You need to eat nutritious foods to promote healthy weight gain. Weight gain does not occur overnight; it is as a result of lifestyle changes and focus. Weight training, for instance, is not a walk in the park. However, you need to focus on your weight and fitness goal. Here is the diet that yields great results when you want to grow your butt and thighs
Proteins are the number one foods that make all the difference when it comes to growing your muscles. They are important for muscle synthesis and energy release. Steak, Fish, And even Beans are all great options.
Include at least one serving of a protein per meal to ensure that you are getting enough. For accuracy, measure the amount you need. For instance, 1 serving of chicken breast is 8 ounces, you can use a measuring cup or scale to determine the amount.
Fats contain 9 calories per gram. This is double the calories found in a gram of protein or carbs. Adding healthy fats to your diet is a great way to enhance muscle growth.
You can add a tablespoon of essential fats such as olive oil to your salads as a dressing.
For best protein shake for muscle gain add a handful of nuts to your smoothies. Nuts are rich in good fats. For added calories, add a tablespoon of peanut butter into your vegetable to create a calorie-rich meal which is also delicious.
High calorie- foods will help you achieve your calorie- intake effortlessly. Foods like avocados and eggs are good for starters. Avoid eating empty calories like sweets, junk and fast foods.
Eat small frequent meals per day to increase the amount of calorie intake. Instead of buying chips, invest in a nutrition shake like ensure. Alternatively, increase your portion size during main meals and add two snacks throughout the day.
Small frequent meals prevent you from getting excessively full. This way you are able to stay active throughout the day.
2. How To Get Big Hips If Your Skinny Through Exercises 🏃
Repetitive exercises are the basics of any muscle building program. The process of muscle building should not be rushed; it should be steady and controlled until desired outcome is achieved.
We Go IN-DEPT on our guide to getting big here – Get It Here
The following are some of the exercises that build butt and thigh muscles fast when done continuously:
The bridge or butt exercise is one of the most strength-training exercises that will help you lift your gluteus and add an inch to your hips. Here is how to successfully perform the bridge exercises
Start by lying on your back. Keep the arms flat on the floor beside you and bend your knees into a 90 degrees angle. Keep your feet flat on the floor
Press your pelvis up in the air with your knees bent. Stop when the back is in a straight line
You need to hold in this position as much as you can. Lower your back to the ground slowly and repeat this exercise more times.
Squats exercises are very important when you are looking into toning your entire lower body. When done well, squats help enlarge your hips and gluteus. Here are steps on how to perform the squats correctly:
Stand with your feet shoulder -width apart and toes facing out at 45 degrees from the body.
Squat with your knees from for few seconds and push back up to the standing position. Try to push using the butt muscles.
Alternatively, hold two dumbbells (one in each hand). Or one on the shoulders to make the squats more challenging and effective.
Add a leg rise to help target your hip area. Extend one leg straight to the side when getting back to the standing position. Change sides as you continue squatting.
Using office exercise equipment like a yoga ball chair can help you get those glutes burned.
Lunges also target your hip and butt muscles just like the squat exercises. You will need to exert more strength from the hip area so that you are able to maintain balance all along.
To perform lunges;
Stand straight with your feet hip-width apart. Step forward with the right leg about 4 feet.
Go down so that your right knee bends forward and the left leg drops to the ground. Continue lowering down until the right thigh is parallel to the floor.
Push back to the standing position with your right leg. Do about 8 lunges per side.
Side lunges can also help target the hips. For side lunges step outwards to the side instead of forward. Alternate this exercise on both legs for some time.
Side leg rises
Side leg raises target the hip muscles. They best show great results when incorporated with lunges and squats.
Here is to how to perform leg rises correctly;
Lay down on the floor on your right side. Let the right arm hold the head in place so that the upper arm is flat on the floor. You can either place the left hand on the hip or on the floor in front of you.
Tighten the abdominal muscles and slowly lift your left leg up. Keep the toes well flexed and the leg straight.
Lift the leg as high as you can and hold it in this position for a few seconds. Take the leg down in slow motion and repeat this move as many times as possible and roll over to the right side and repeat the same.
Running is a cardio exercise that greatly targets your butt and hips. A treadmill, for example, enables you to use an incline function to work the hips properly.
Do a combination of several cardio exercises to help you work the butt area differently for better results.
Walking sideways on the treadmill will put more stress on the gluteus in order to give your thighs and buttocks the tension they need to build muscles.
Spinning helps burn calories while toning your thighs at the same time. Up and down movements help increase the muscle around the butt.
Always sit back on the bike and focus on pushing the pedals down as much as possible. Increase the resistance to the extent that you are comfortable with.
On standing position, stick your butt out far behind so that you are able to target those muscles easily.
Exercises to perform
What to eat
You gain weight easily especially around the butt area
Do cardio exercise and lower body exercises to tone your thighs and buttocks
Eat plenty of whole grains and fruits. Eat more than five meals in a day.
You easily gain weight around the stomach area
In cooperate an abs workout with butt and thigh exercises to enable your stomach stay leaner than the butt
Indulge in high protein diet with plenty of vegetables.
You easily gain weight in the arms and face
Slow down on cardio, because it will keep your buttocks and thighs from building muscles. Aim more on weight-training
Eat more often. Avoid high salty foods and drink plenty of water.
You gain weight more in the thighs
Try longer workouts to give adequate time to building of thigh and butt muscles.
Eat proteins in plenty. Whole meal and vegetables at every meal is also essential.
You hardly gain weight
Avoid cardio. Shift to
Eat starchy foods rich in high calories. Gaining leg fat is easiestly attained from diet.
How long should you wait to see the results?
Proper diet, when paired with great workout routine yields results almost immediately. The first week of this routine is characterised by slight weight gain and thigh increase.
Real results will be visible from a month onwards. Getting used to the workout and diet routine is the most hectic part. However it is not impossible, you only need to stay focused at all times.
We have a fitness program that could GREATLY accelerate your process. Why struggle in the dark? – Read More
Important tips to consider when building thick thighs and booty gainz
It is important to master the following tips. They are essential in any glutes building program.
Focus on continuous overload
The most vital component of growing buttock muscles is steady and progressive overload which majorly involves strength training whereby one has to steadily increase the amount of resistance they subject their muscles to.
Remember the pelvic tilt
Your gluteus muscles should feel like they are burning each time you are working them out. If not, try the posterior pelvic tilt which involves doing a range of glutes contraction. This technique simply recommends that you squeeze in your butt to maximally extend your hips and ensure that the muscles are worked as intended.
How about the rule of third?
It is advisable to train your lower body three times a week with various exercises that involve loads and intense training. The rule of third dictates that one-third of the exercises you perform should be vertical in nature, one-third should be horizontal in nature and one-third should be lateral
The rule of the third also applies to weight training. This ensures that you are working the butt and thigh muscles from all angles.
Do not forget about recovery
The process of building muscles is very intense and demanding. For this reason, you need to eat a balanced diet to help your tissues recover from workouts.
Do not subject your glutes to strength training 5 times a week; you will only end up tired. Enjoy your rest days and perhaps indulge in protein powder shake to help you recovery well at this particular time.
Finally……. Gaining weight in your booty is not impossible.
It is important for you to know that it is not easy to selectively grow your butt and thighs with diet alone. Exercises are an important part of muscle building in any part of the body. Albeit in the end, fatter thighs are definitely made in the kitchen.
Focus on strengthening your lower body muscles with the exercises listed above but also remember to work your upper body to achieve a fitter frame.Do not ignore the role of a fitness trainer who will help you develop a fitness goal that will finally see your butt and thighs grow as you desire.
So I looked into collagen supplements soon after I started to experience eczema symptoms and my hair was thinning. I did some research and discovered they improve the laxity of skin (youthful glow). Apart from that I also started taking daily vitamins that include minerals. One thing you should avoid when looking into the best mineral supplement for absorption for a male; avoid iron, men do not need to supplement it.
Looking To Increase Vitamin Absorption?
If you have been on the hunt for the best mineral supplements available, the kinds of mineral supplements that can dramatically improve your overall health and well-being while at the same time filling in the gaps all of our days to day nutrition inevitably has, you’ve come to the right place.
The cold, hard truth of the matter is that none of us are eating quite as “cleanly” as we could be. When you get right down to it, we aren’t fueling our bodies with all of the nutrients they need for healthy operation – and usually, it’s a lack of quality minerals to blame for these deficiencies.
Thankfully though, in large part due to major advances in modern chemistry and nutritional science, it’s easier today than ever before to of the off the shelf pills to give your body and your health the jumpstart it deserves.
If you’re curious as to which vitamins and minerals are needed for the absorption of calcium and other important nutrients. Scientists and study show that vitamin D, vitamin C, vitamin E, vitamin K, magnesium, and boron are key to processing nutrients. Here’s the most important part. Without naturally consuming these nutrients (without supplements); you may not actually process them nearly as efficiently and not gain the positive effect.
Phytonutrients are a key factor as to why you need to consume a whole food diet. Without a doubt, mixing a supplement with phytonutrients will allow you to make the most of your diet. Avoiding sodium for starters will help you process whole foods and supplements.
Below you’ll find a quick breakdown of what we considered to be the very best of the best for an option. Use this list to jumpstart your research you can guarantee you get only the highest quality supplements available, the kinds of supplements that can make an impact on your health almost immediately. If you’re looking for a greens alternative, we have a different article to cover those gut necessities.
Collagen is one of the most important nutrients of them all, but it’s also one of the nutrients that so many of us are guilty of consuming far too little.
Vital for the good replication of skin cells, hair cells, and the inner tissue responsible for rebuilding and repairing your tendons, your bones, and your joints, adding a collagen supplement to your daily nutritional intake is a big step in the right direction.
This specific supplement has been designed to be added with just a little bit of water (or your favorite foods), working all on its own to produce the kinds of results you are after. You don’t have to stack this mineral supplement with any others to see an almost immediate impact.
On top of that, this mineral supplement has been scientifically designed for rapid and effortless absorption into your bloodstream. It is immediately bioavailable in a way that so few other mineral supplements are, guaranteed to help your body use more of these crucial minerals rather than flush them out with waste every time you go to the bathroom.
Another of the more essential mineral supplements with a high level of absorption, this supplement also focuses on collagen but is guaranteed to be 100% gluten-free and 100% dairy free as well.
You’ll see a lot of the same dramatic benefits with this mineral supplements that you would have with the mineral supplement we highlighted above. You’ll get stronger bones, joints, and tendon that are a lot more resistant to breaking down and arthritis but you’ll also have healthier, shinier, and more youthful looking hair and skin as well.
There’s a reason why so many people call this popular mineral supplement the modern-day “Fountain of Youth.” It sure beats going under the plastic surgeons’ scalpel but is capable of rolling back the clock in a way that few other supplements on the market are.
If you’re looking for one of the best mineral supplements for absorption – guaranteeing a high level of bioavailability – this is the way to go.
The beauty behind this specific mineral supplement is that it has been scientifically engineered to take full advantage of only the most bioavailable form of magnesium on the market today.
We’re talking about a form of magnesium that scientists have classified as TRAACS, a type of magnesium that has been significantly altered from its “normal” state – and made more potent along the way – through chelation that optimizes bioavailability.
As if that wasn’t enough to produce something special, this supplement goes to another level by eliminating any of the frequent “buffering” that traditional supplements included. There’s no lower quality magnesium sneaking into this supplement, that’s for sure.
Vegan supplements are industry standard
All of the minerals in this supplement are certified vegan, non-GMO, and are gluten free as well. This magnesium is going to work wonders with any dietary choices you might be making, and you won’t ever have to worry about sacrificing your morals, or your ethics is to take advantage of this mineral supplement, either.
Designed to flood your body with bioavailable magnesium (75% of all Americans are deficient in magnesium), this has to be one of the cheapest viable options money can buy. You’ll begin to notice a dramatic effect you shortly after you start to take advantage of these magnesium supplements, with improved cardiovascular health being the first thing that you will pick up on.
Getting plenty of protein and gelatin into your body becomes a bit of a tough task when you are trying to follow a rigorous and carefully regulated diet – but that’s where this gelatin supplement comes into play.
Working together with collagen molecules and proteins contained within this concoction, this 100% all-natural gelatin supplement comes from pasture raised, and grass-fed animals and has been scientifically condensed and optimized for a great deal of bioavailability.
Unlike a lot of other gelatin options you can purchase these days you won’t have to worry about the overwhelming majority of your supplement being flushed of your body when you use this gelatin.
Instead, because of the optimization that has happened in the laboratory, you’ll be able to see an almost immediate impact on your health and well-being when you add this mineral to your daily intake.
You’re going to look a lot younger, your skin is going to be more blemish free, and you’ll deal with a lot fewer wrinkles and laugh lines. On top of that, you’ll feel a lot less stress and pressure in your bones and your joints.
Another of the best ways to increase efficiency is Magnesium. This high potency magnesium product floods your body with this critical mineral and works to start rebuilding essential cells and organ function throughout the body right away.
Specifically targeting your bones, your teeth, and the joints and tendons holding everything together, magnesium deficiencies have been found in three-quarters of the population of the United States – and these deficiencies get worse and worse every single day. By supplementing with this mineral, you’re able to better protect yourself from Father Time in a way that you wouldn’t have been prepared to just by changing your daily diet.
This high potency magnesium is very bioavailable with rapid absorption capabilities. Thanks to that factor, it’s able to elevate your metabolism at the same time as it provides other health and wellness benefits – helping you to stay slim and trim even when your caloric intake starts to get a little higher than would have been.
At the end of the day, any of these mineral supplements are well worth looking into.
the best mineral supplement for absorption depends on your goals.
Obviously, you’ll want to do your research and due diligence into the different options we’ve highlighted above to find the best mineral supplements for absorption for your specific needs and health goals.
With so many different products on the market today it’s easy to get overwhelmed at the options you have available. Stick to the ones we touched on in this quick guide, but dig a little bit deeper into everything out there on the market, and you’ll have no trouble finding a product that will give you the benefits your after – and will be rapidly absorbed into your bloodstream to provide you with those results just as quickly as humanly possible!
Advice coming from a fellow twig (at least prior) here’s my take on the best BCAA’s for skinny guys. So I generally suggest picking BPI because they keep their ingredients simple. On top of the more natural profile of this particular brand, their proprietary mix. On top of Leucine, Isoleucine, and Valine (key 3 ingredients in any BCAA). BPI has a proprietary mix which is essentially an extract of Arginine. I won’t go too deep into the science behind Agmatine but research has shown it may boost brain performance. It may also promote response to stress and inflammation. The Blue Raspberry is my favorite. I would suggest pairing it would a good mass builder as well. My preference is the NAKED MASS – Natural Weight Gainer because of the lack of filler ingredients.
If you are a skinny guy that has a tough time packing on lean muscle mass. Even after spending hours in the in the gym, you’ve likely started to look into supplements that can “give you an edge” that hardgainers need to succeed.
Moreover, while most people are going to immediately flock to things like creatine, protein powder, NO supplements, and some kind of powdered greens, formerly skinny guys that have built-in Arnold -like frame no better than most that the real trick is getting your hands on BCAAs.
A Gap Most People Don’t Know Exists
Branched Chain Amino Acids (BCAAs) are game-changing supplements, particularly for skinny guys that want to go from scrawny to brawny in a hurry.
Capable of helping you elevate your weight listing results almost immediately, not only getting faster results the end you were in the past but also helping you spend less time in the gym to get them as well, the right BCAAs are more critical then maybe anything else outside of protein.
Finding the right BCAA for your body type, however, has proven to be more than a little bit tricky.
Because this is quickly becoming such a popular supplement, more and more companies are offering their own version of BCAA’s while promising the moon and the stars when it comes to results. Some of them are obviously higher-quality than others, some are capable of transformative effects while others are not, and some are “pumped up” with extra scoops of protein or creatine without a BCAA backbone to speak of.
What is the best bcaa supplement? Discover the answer to that question below. You can’t go wrong with any of these options, but you want to be sure that you are doing your research and due diligence to find the right solution for your specific needs.
Some of these BCAAs are going to be better suited to those that want to pack on pounds of lean muscle mass in a hurry, others are best suited for those looking for strength and endurance games over mass, and others still will walk the tightrope between those two.
With a little bit of digging you’ll be able to find the right one for you, thanks to our jumpstart guide below.
Far and away the best tasting of all BCAA options on the market right now, this particular solution also has the “magic ratio” you are looking for in this kind of supplement.
The best BCAA solutions at a ratio of 2:1:1 of the compounds leucine, isoleucine, and valine (in their respective order). This seems to be the perfect trigger ratio for skinny guys looking to pack on muscle in a hurry compared to other ratios that might be better suited for strength for endurance gains exclusively.
You’re also going to notice a dramatic increase in your overall energy with this specific BCAA supplement. You won’t have to feel tired or worn out in the middle of the most grueling workouts you put yourself through any longer, and you won’t feel the kind of fatigue that may have been plaguing you when you really pushed your body to its limits.
Obviously, you’re going to need to break down your muscles to regrow them bigger and stronger. That’s always going to involve some kind of tax on your endurance and create much fatigue – the impact will be lessened significantly with this specific BCAA.
Available in a variety of different flavors (all of which are “fruity” in nature), you’re going to be able to better support muscle protein synthesis, reduce the amount of protein catabolism, and dramatically improve your insulin sensitivity levels.
On top of that, you’ll see increases in endogenous glucose production and a much quicker bounce back so that you can get back in the gym to train again without any penalty.
BPI Sports best bcaa side effects
Best of all, you won’t ever have to worry about this BCAA supplement adding any extra water weight to your frame. In fact, you’ll notice a slight uptick in your metabolism with this supplement specifically – helping you to “lean out” while you pack on muscle mass. You look better, you’ll feel better, and you’ll get bigger in the right places with this supplement.
This is another of the more popular BCAA “stacks” available right now, loaded with 7 g of BCAAs in every individual serving.
You’ll also get 2.5 g of L-glutamine and 1 g of citrulline malate and every serving, too – combined with a proprietary blend of electrolytes that are scientifically designed to improve your overall hydration levels.
The coolest thing about this specific supplement is that unlike a lot of other BCAA options on the market today this one has been designed to be used before your workout as well as during your exercise, versus the traditional BCAA supplement options than most people recommend you take an hour before your workout and never during.
The chemistry behind this supplement works to actively release specific compounds and specific chemicals in the stack over time, virtually guaranteeing that your body gets what you need most on an efficient and effective timing schedule.
You don’t have to worry about anything other than supplementing with this BCAA solution before and then right after you start working out. Then it takes over and handles the rest of the heavy lifting for you on autopilot.
Completely sugar-free, as well as 100% carbohydrate, it has the “magic ratio” of 2:1:1 – just the same as the BCAA stack we mentioned above. 3.5 g of leucine are included in every serving for increased muscle protein synthesis, and the hydration inducing electrolyte combination is something that really helps this supplement stand out from the rest of the pack.
Coming in at zero calories you won’t have to worry about screwing up your macros or throwing your daily calorie counts out of whack with this kind of supplement, either. Instead, you’ll be able to add these BCAAs to any diet with no negative impact whatsoever – really helping you rock and roll to the of the body of your dreams as quickly as possible.
Available exclusively on Amazon (which should be all that surprising, considering the fact that it is the “in-house” brands for Amazon), the OWN PWR BCAA stack is really something special.
In every single serving you are going to get 5 g of micronized BCAA, again following that “magic ratio” of 2:1:1 of leucine, isoleucine, and valine. This Amazon brand of supplements also has a BCAA+ option that includes 11 g of branched chain amino acids in every single serving. It is a little bit more expensive but might be right up against the alley of skinny guys looking to bulk up in a hurry with the help of these kinds of supplements.
Specialty electrolytes have been included in this combination, too in order to make sure that you are always hydrated. Proper levels of hydration are critical for making the most of everything BCAA supplements have to offer, and this is a bigger deal most people make it out to be.
Reviews regarding the fruity flavor this specific brand are entirely off the charts. In fact, many people on Amazon have been flocking to this brand specifically – and this BCAA supplement above all others – just because it promises a flavor matrix then you won’t find anywhere else combined with amazing results and a killer price point (all of which you expect from this giant company).
Also, go on to talk about how much extra energy folks have when they work out with the help of this supplement. One review in particular said that they’ve been able to get an extra session in the gym every week because of how energized they feel, and another said that they have been able to cut down on the amount of time they spend the gym still get better results is because of the strength and endurance increases they have seen.
This brand might not have the track record of some of the other options on this list but don’t let that sway you from looking into everything it brings to the table. Amazon doesn’t fool around when they bring their own products to the market, and this brand is no exception.
Optimum Nutrition has always been one of the most trusted names in the world of supplements, and with amazing products like this, it’s easy to see why.
With nearly 1500 five-star reviews on Amazon and the designation of the number one bestseller on this platform you would be hard-pressed to find a more popular BCAA stack anywhere on the planet.
The 2:1:1 ratio between leucine, isoleucine, and valine is present, but the coolest part of this supplement – in the reason that so many people flock to it more than maybe any other – is that the BCAA compounds included in this supplement have been “instantized” and are available in capsule form.
Basically, the chemists at Optimum Nutrition have found a way to break down the chemical constituents of these bodybuilding elements such a way that they can be immediately absorbed into the bloodstream while being bioavailable at the same time. That means that more of these chemical compounds make it to your muscles as opposed to being flushed out when you go to the bathroom.
On top of that, you won’t have to worry about playing around with little scoops or trying to make sure that you are getting the right serving size every time you dump some BCAAs into a glass of water. Instead, just pop one of these supplement capsules into your before your workout or after your workout – or both – and take advantage of the transformative benefits that they are able to bring to the table.
Skinny guys in specific are going to love just how easy and effortless this delivery system is, especially since it means that you don’t have to fill up your stomach with any extra water. You will be able to save that space for extra protein, the fundamental building block for the muscles that you are looking to build in the first place.
At the end of the day, any of the BCAA for skinny guys that we highlighted above are well worth looking into – mainly if you are someone scrawny looking to get brawny in a hurry.
Obviously, you’ll need to combine the supplements with proper nutrition and a smart training program to see the very best results. Too terribly many people think of supplements and some kind of magic wand that will help you turn into Arnold overnight. What is the best bcaa to take to reach your goals? It varies on your goals in this post we focused on men who want to gain muscle mass.
That might not happen, but when you combine the supplements with the right nutritional choices and smart training, you’re going to see your body grow before your very eyes. You’ll be hitting personal records for strength and endurance in the gym the very first time you start to supplement with BCAA supplements, and in a week or two, you’ll begin to notice your muscles and your “pump” becoming larger, firmer, and more consistent.
At the end of the day, it’s essential that you find a BCAA supplement that works for you and that you then stick with that supplements specifically for at least three months. This gives you plenty of time to experience all of the benefits it is able to deliver, and you won’t run the risk of changing things up as far as your nutrition in your supplements are concerned for your ability to get the full payload of results that your selected supplements were helping make possible.
If you’re not seeing the kinds of results you want after three months, by all means, shake things up a little bit and try out a different BCAA solution. However, you want to stick with just one supplement for at least that long to get a real feel for how it’s helping your body transform.
Choose from the BCAA supplements we highlighted above, and the odds are pretty good you aren’t going to be jumping ship to another supplement – especially after you see how quickly it can help you bulk up.
If You’re Over 40, You Need a Plan to Properly Get Fit
No matter when or where you start, establishing a plan to get into shape is no easy feat. With a nearly endless amount of “fitness” knowledge online and in magazines, it’s very easy to become quickly overwhelmed. Worse yet, many don’t even take action because they just don’t know where to start.
However, as you know, exercising on a regular basis, even in your forties is one of the best things you can do to improve your overall health.
Research has shown that exercising as a middle aged or later stage in life can be beneficial; even if you haven’t trained for decades.
Other less modifiable individual factors can predict initiation and maintenance of physical activity. For instance, a better physical and mental health, cognitive functioning, lower age, and higher baseline physical activity are associated with maintenance of physical activities (Koeneman et al. 2011; van Stralen et al. 2010). Of the individual factors investigated, the most consistent predictor of physical activity (this differs from sports participation) initiation and long-term maintenance is self-efficacy (French 2013; Koeneman et al. 2011; van Stralen et al. 2010).
The Best Plan of Action Is Bodyweight Training
One of the many reasons diet and exercise programs often fail is because they are too complicated to follow on a regular basis.
You’re busy. You have responsibilities. You don’t have time to spend hours cooking a healthy meal or searching for those supplements and ingredients that you barely can pronounce. An expensive gym membership that’s 30 minutes away from home? That won’t work either.
The best way to get in shape in your forties is by leveraging the power of bodyweight exercises. With literally dozens of exercises to choose from, you’ll never run out of variety, you don’t need any expensive equipment, and you can get a sweat in no matter where you are.
Here are a few bodyweight exercise suggestions to help get you started:
Push-ups: They are one of the best exercises for overall body strength. Start your day with a few pushups to get you going on the right foot. If you can’t do a traditional push-up, feel free to use your knee for balance and knock out as many assisted push-ups as you can.
Squats: If you want to ‘feel the burn’ later in the day, do a couple of sets on leg day. Squats are one of the most effective bodyweight exercises that incorporate all major muscle groups to get the blood pumping.
Planks: If you want to strengthen your abs, holding yourself in the plank position for 10-20 seconds is a great way to push yourself to your limits. These will make you sweat.
Lunges: Lunges are a fantastic bodyweight exercise that will help you strengthen and tone your legs as well as improve your overall core strength. Lunges can be hard on your knees, so avoid them if you have knee pain.
Jumping Jacks: Last but not least, if you’re looking for a great exercise to get your heart racing, knock out a few jumping jacks throughout the day to work up a sweat! Even just a few sets throughout the day will add up over time and help increase your fitness level.
Age Doesn’t Have to Slow You Down
No matter how old you are or where you’re coming from, it’s never too late to start taking fitness seriously. Whether you just turned 40 or are nearing the big 5-0 this will work. Incorporating body weight exercises into your everyday life is one of the best decisions you can make. Some of the healthiest people in the world didn’t start exercising and eating right until well into their 50’s or 60’s, giving you plenty of time to catch up.
Age is just a number, don’t let it slow you down from being in the best shape of your life.
Heart Rate Zones
One word of caution for older individuals is to invest in a heart rate monitor. Maintaining the proper heart rate zone because much more important over the years. You simply cannot gauge your health properly later on in life without taking precautions. The average heart rate zones are listed below:
How to Start Exercising at 50
If You’re Over 50, Think Twice About How You Train.
The science is clear that those who exercise on a regular basis are significantly less likely to develop a whole range of conditions. Or diseases such as obesity, stroke, heart attack and more. Unfortunately, most fitness and health magazines and programs today focus exclusively on the 50 and under crowd, which leaves those over 50 to fend for themselves.
If you’re over 50 and are looking to get back into shape or take your fitness to the next level, how you approach exercising can make all the difference in the results you see. You can’t just follow the latest health magazine designed for 20-year-olds and expect for your body to respond positively.
Learn your own pace, time is on your side
Maybe you used to play sports in high school or college. Or you slowly got away from staying active as you got older. Maybe you’ve never been the one to make fitness a priority.
Regardless of where you find yourself today, the good news is, committing to your health and overall fitness can have incredible benefits no matter how ‘”old” you might be. Whether you’ve failed in the past or want to improve your overall health, getting started today is the most critical step.
If you find yourself over 50 and are just beginning to start exercising, it’s important you choose the right plan to help reduce potential injury and make the most progress. One of the best ways to quickly get in shape is by utilizing the power of calisthenics.
With calisthenics, you won’t need to buy a gym membership or hire some expensive trainer, and best of all, the exercises are incredibly easy to learn. As you likely know, the older you get, the more important it is to avoid injuries. Because calisthenics are low impact and reduce shock to the joints, they’re the perfect exercise for males over 50.
Here are a few useful calisthenic exercises to add to your routine.
Pushups: Each morning do a few pushups to help get your body moving and your blood flowing. If you can’t do a full pushup, you can use your knees to perform an assisted push up. Work to improve the number of repetitions over time.
Crunches: Again, a straightforward and simple exercise that will really get your heart pumping. Lie on the ground and curl forward. Perform as many crunches as you can without overextending yourself to avoid back injury.
Jumping Jacks: While best suited for those who don’t have knee problems, jumping jacks are an incredibly quick way to work up a sweat. Even just doing a few sets of 10-15 jumping jacks a day will make a huge difference in your overall health and wellness.
Bodyweight Exercises Are the Best Way to Get Started
Most people, especially those over 50, use a wide variety of excuses as to why they can’t exercise. “I don’t have time.” “I don’t have a gym membership.” “I don’t know what to do.” Guess what? Calisthenics provides an incredibly easy and simple way to get in shape. It does not matter what age or access to a gym.
If you want to finally change your life for the better, start now. Embrace exercise on a regular basis, give calisthenics a try.
Best exercise after 40 to boost metabolism
Most women over 40 notice it’s easier for them to gain weight than to lose it. Certain foods that you have enjoyed all your life now are now your worst enemy. Beginning at the age of 30, women start to lose 1/2% of their muscle mass. Our muscles are vital when it comes to burning calories especially at rest.
As we get older, our lives become complicated with either work, children, aging parents, etc. This leaves less time to be physically active throughout the day and acknowledge what we’re eating. Forty is a turning point for many women. Your body starts to go through changes including menopause, higher blood pressure, muscle fiber loss, unwanted weight gain, and bone loss.
If you remain inactive, these negative health issues will only intensify. Incorporating weight training into your health regime will strengthen the bones, reduce body fat, tone muscles, combat mood swings, low energy, and insomnia.
By 40 years old, the metabolism slows dramatically making it even harder to lose weight. Studies have proven that being less active and losing muscle mass are the main factors why your metabolism slows with age. Everything else has a minor effect compared to these two factors. The good news is there are ways you can fix this through muscle-building exercise after 40 to boost metabolism.
Challenge Your Muscles
When you were in your 20’s and 30’s, losing weight was easy merely walking or doing normal daily activities. However, in your 40’s weight loss takes smarter planning. To slim down, you need three types of exercises to stay healthy and get toned. Stretching, strength training, and cardio exercise must be a part of your weekly program. Strength training for at least 30 minutes twice a week will help you build more muscle to in-turn burn calories.
After resistance training, your muscle tissue will break down and heal over the next few days. Your body requires extra energy to rebuild these tissues upping your calorie burn by 7% at rest. Compound movements such as lunges, planks, and squats engage multiple muscles at the same time. Every pound of muscle uses six calories a day, while two pounds of fat uses two calories.
Cardiovascular exercise is critical when it comes to losing weight. Adding interval training to your workout will speed up your metabolism even more. Alternating with low-intensity cardio and sprints jump starts fat burning, strengthens endurance, increases aerobic capacity, and blasts calories. High-intensity interval training (HIIT) will help prevent a slowing metabolism after 40. The beauty of HIIT is that it continues to burn calorie long after you’ve finished your workout routine and is called the afterburn effect.
You can tell a person’s age by their flexibility. Stretching regularly can reverse the loss of elasticity. Before and after your workout routine you should perform stretches to prevent injury and decrease post-workout soreness. Consider using a foam roller which many athletes and fitness enthusiasts swear by. Foam rollers give you the same benefits of a massage therapist without the expensive cost. Here are six benefits a foam roller will have a positive impact on your fitness regimen.
Increased blood flow
Better range of motion
Decreased injury risk
Decreased recovery time
Something unusual happens when you start to get strong. You begin to feel empowered in other areas of your life. Women over 40 have a higher risk of experiencing low self-esteem, and a sense of feeling incapable. The rush of endorphins you get from exercising will help you feel more confident while giving you a sharp mind and body. Not only are our muscles important for movement, but they are also responsible for our body position, maintenance of posture, and supporting us. A strong body will keep you injury free and protect your joints. Having a healthy metabolism helps you fight severe illnesses and diseases as you age. Having a solid workout plan is a proven way to combat the most significant cause of death in females, heart disease.
Refuel To Boost Metabolism
Eating a healthy diet full of vital nutrients will help you get the body you deserve. Immediately after exercise, your muscles are receptive to amino acids necessary to rebuild and repair. Tissue also breaks down as you sleep, so it’s vital to refuel in the morning properly. Lean protein and the right carbohydrates will help you recover while losing weight. Protein is the building block in building lean muscle mass.
Women over 40 should aim for 20 grams during each meal. You can get 20 grams of protein at breakfast eating yogurt with mixed berries or almonds. Or, 1 cup of lentils and three whole eggs. Beans are full of soluble fiber and will lower insulin, help you fell fuller longer, and store less fat. Vegetables have protein including asparagus, spinach, and broccoli. Avoid red meat as it is known to speed muscle loss and stunt muscle-protein synthesis.
Your body will burn more calories if it stays hydrated throughout the day. Drinking at least eight cups of ice water every day will bring your body temperature back to normal and burn more calories. Your work and eating habits affect how you sleep. It’s hard to lose weight and keep it off if you’re not getting enough rest. During the day, steer clear of coffee and sugary drinks. At night, avoid the television and other electronics at least 30 minutes before bedtime.
In conclusion, exercise after 40 to boost metabolism is mostly based on nutrition
When you’re in your 40’s, this isn’t the time to experiment with fad diets. It’s essential that you plan for long-term health and well-being. You should speak with your healthcare provider during an annual check-up on what is the proper exercise after 40 to boost metabolism. They may also advise you to stop taking certain medications to decrease your risk of disease and help you lose weight.
Each day thousands of people all around the world decide that it is too late to get in shape and turn their life around. They have endless lists of excuses that hold them back. It’s a shame because the reality is for every person who believes it’s too late, another person is putting in the work to make it happen.
Luckily, you know you have the power to get into shape no matter where you’re starting. Most Americans are trying to get fit over the age of 40, it slows you down. You know you can work to improve your life through increased fitness. Even if you end up with uneven abs 😉
Maybe it’s been years since you’ve gone to the gym or gone for a run. Perhaps you used to love going on hikes, but life slowly got in the way. The reality is, you are who you are today because of your past actions, but what you do from today forward can shape the rest of your life. Self determination is the key ingredient to the recipe for good habits.
Before you begin following any exercise plan, it’s always helpful to focus on your “why.” Why do you want to lose weight? Why do you want to start exercising again? Being crystal clear on your goals will help you navigate the inevitable challenges of changing your behavior and give you the edge to push through when you feel like giving up.
If you’re looking to finally get back into shape or begin exercising seriously for the first time, it’s crucial you be honest with where you’re at. Don’t set a goal of running two marathons next month if you’ve never successfully run around the block. Be realistic in where you’re starting from, so you can develop and follow the plan that is right for you.
Right now, the important thing is to decide, yes decide, that you are going to commit to getting into the best shape of your life. It won’t be easy, there will be ups and downs, but making that commitment is the first step into getting back into shape and taking control of your health.
If you want to know how to start exercising when you are out of shape, let’s look at where to start taking action.
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Following a Bodyweight Regime to Kickstart Your Goal
Now that you’ve decided to make exercise a priority in your life, that’s step 1. The next step is deciding on a plan that will work for you. One of the most effective ways to build the habit of exercise is by using bodyweight exercises to kickstart your goal.
It’s likely your motivation is very high right now, which is excellent, but you want to build a plan that will last even when your motivation begins to disappear. Trust us when we say, starting small is the best way to start exercising after a long time.
One of the most common mistakes people make when starting a new exercise routine is trying to do too much too soon. Instead of taking a long-term approach, it’s easy to fall into the trap of wanting results now and taking extreme measures to get there. However, if you’re looking to lose weight sustainably and effectively, it’s best to start small and work your way up over time.
For example, if you’ve never consistently done push-ups before, slow down. It would likely be a mistake to commit to doing one thousand push-ups a day. If you find yourself exhausted after a walk to the park slow down. You probably won’t want to do hundreds of jumping jacks right away.
Taking things slow with your new exercise routine will help you build momentum and form those helpful, positive habits for good. Even taking the step to shop for some actual exercise outfit will be a step in the right direction.
For starters, begin with bodyweight exercises that aren’t too challenging but that require some effort. For you, that might be doing ten push-ups in the morning or at night. Maybe that means doing 50 sit-ups when you wake up.
Your routine could look something like this:
Brisk 15-minute walk after waking up
Two sets of 10 pushups
Head to work
The key ingredient of a successful exercise routine is ensuring you do some form of exercise on a regular basis and find a method that works for you.
Obesity & Being out of Shape Can Be Fixed with Diet
Now that you’ve developed an exercise routine that you feel comfortable with, it is time to make any tweaks to your diet which can help you lose weight and get back in shape quickly!
Again, one of the biggest mistakes most people make is trying to do too much too quickly. The foods we eat on a regular basis are habits, and trying to change our habits overnight is only setting yourself up for failure.
While it is true that a good diet can help you reverse obesity and give you more energy; not all are equal. You want to ensure the changes you make are sustainable with something that fits your lifestyle.
First and foremost, one of the most effective tweaks you can make to your diet is cutting liquid calories. If you can’t cut liquid calories like juice out of your food thoroughly you still have options. Try reducing your consumption of soda as those empty calories can add up!
Secondly, working to improve the quality of the food you eat will make a difference on your waistline and overall energy levels. When possible, try to consume whole foods and avoid processed foods full of chemicals. When starting out, see if you can eat only whole and organic foods for lunch and build momentum from there.
Lastly, remember that as with exercise, aiming for perfection with your diet is unrealistic. You won’t always eat right but striving for just a small improvement each day will add up.
There Will Be No Better Day Than Today
We’ve laid out how to start exercising when you are out of shape. When it comes to taking your diet and exercise routine seriously stay in the present. There is no better time than now to start and change your life forever. Even if you’ve tried and failed in the past, there is entirely no excuse for you not to act now. Stand up for yourself and your future and get back on track today.
As the old saying goes, “The best time to plant a tree was yesterday. The next best time is now.” Stop letting your excuses and limiting beliefs hold you back. Take one small step to improve your health and your life. You have everything you need to succeed.
Looking to become a healthier and happier you? You already know that working towards your ideal weight, eating clean, and exercising consistently will help you reach your goals. However, did you know that glowing skin is one of the best indicators of your overall health?
Yes, you read that right, all those hours you spend on your skincare routine and eating healthy foods can make a drastic difference in the quality of your life. The healthier your skin, the better equipped you are to handle the ups and downs of everyday life.
So what exactly is the secret to promoting healthy skin? It all starts with what you cook in the kitchen. We’ve known for years from research that nutrition is a vital resource for determining skin health and vice versa:
It is widely accepted that caloric restriction (CR), without malnutrition, delays the onset of aging and extends lifespan in diverse animal models including yeast, worms, flies, and laboratory rodents.117Although the underlying mechanisms remain still unknown, some explanations such as alterations of hormone metabolism, hormone-related cellular signaling, oxidation status, DNA repair, apoptosis, and oncogene expression, have been postulated.
Best Diet for Skin Glow
There are plenty of ways to improve the quality of your skin including having a regular skin care routine, not smoking, exercising on a regular basis, and reducing your exposure to stress. While all of those methods are important, if you’re looking to improve the quality of your skin, it only makes sense to follow the leading diet for glowing skin – The Three Week Diet.
Healthy skin starts and ends in the kitchen!
Following the Three Week Diet won’t just help you get into the best shape of your life it affects more. The diet is also an incredibly useful regime for glowing skin in just three days. Not only will you have more energy than you’ve ever had before. A proper guide will have you blown away when you look and feel like an entirely new person.
The nutrition plan consists of the most useful tools and strategies for weight loss, leveraging the power of intermittent fasting, reasonable carb restriction, and eating foods that will make your skin glow! Not to mention, with a focus on proper hydration throughout the day, you’ll look and feel amazing in as little as three days.
Unlike some other diets that promise the world and fail to deliver, let’s dive into exactly why the ASCVS choice of fasting technique is the absolute best diet for glowing skin in three days.
Diet for Glowing Skin in 3 Days
When it comes to the health of your skin, consistent color is a telltale sign that your body is getting enough rest. While the diet will push you physically and mentally, it also places a heavy emphasis on ensuring your body has the time and space to recover.
Getting enough sleep is one of the most effective ways to improve your overall health and the quality of your skin. Trust us, when we say that after one workout, you’ll be wanting to put down your phone.
Nothing (not even Netflix) can beat catching some much-needed shuteye after a gym sesh.
While adequate sleep will help give your skin a consistent color. The foods you eat on the diet plan will help improve your skin’s smooth texture as well. Your gut plays a huge role in how your skin reacts to the stresses of everyday life. Eating healthy unprocessed foods puts your body in the best position to succeed.
Healthy eating will also increase your immune system’s ability to handle stress, congestion, and standard acne breakouts. When paired with high-quality sleep, healthy food can make a difference in the overall glow of your skin.
Another compelling benefit of a short-term fasting based nutrition plan is that when successfully followed; you’ll begin to improve your good habits in every area of your life. Looking and feeling great after eating right and hitting the gym will inevitably make sure you invest more time in your work, appearance, and relationships.
The Three Week Diet is Perfect For Healthy Skin
Having healthy and glowing skin is a beautiful benefit of taking your health seriously. Not only will you feel better throughout the day by following a low-calorie diet similar to Keto. With the proper guide, you’ll quickly notice virtually every area of your life improve in unexpected ways.
You’ll feel more confident. Undoubtedly without as many distractions, you’ll have more focus. Most importantly. you’ll feel good when you look in the mirror. You might even have the courage to ask for that raise. Last but not least, your friends and family will notice the “glow.”
Ultimately, the momentum you build in the kitchen and the gym will seep into other areas of your life. Your good habits will carry over into your skincare routine, stress management. All combined will give you the confidence to show your best self to the world each day.
If you’re looking to lose weight, improve your health, and be happy in your skin, the 21 day fast is the best diet for skin glow.
At ASCVS, we strive to do our best to cover topics that we feel with benefit your overall wellbeing. With that being said we hope you enjoyed this content! Check out a few more of our favorites below:
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