Have you stopped making gains using your current routine? Are you tired and less interested in working out than you were only a few weeks ago? Do you have pains in your muscles and joints that have been affecting your energy levels? Are you unable to sleep properly or fall asleep at night? If you answered yes to more than two of the questions above, you may be falling into the overtraining trap. Overtraining most often occurs in professional athletes or bodybuilders who are training for either a competition or specific event and train beyond the normal levels that the body can handle. The inability to recover while continuously pushing to keep working out results in both physical and psychological problems that are common in overtraining syndrome.
Typical symptoms of overtraining can include:
-Lack of energy, feelings of lethargy
-Aches and pains in muscles and joints
-Insomnia
-Decrease in immunity
-Severe irritability
-Lack of drive coupled with an almost compulsive need to continue exercising
-Appetite changes
Performing the same workouts every day can also be the cause of overtraining. When you use the same muscles every single day, the increased risk of overuse injuries occurs. Stressed out muscles pose a problem for day to day activities and contributes to the aches and pains that you can get.

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Not that there’s anything wrong with it, but one of my fears when trying to shed body fat is that I don’t want to end up looking like one of those thin men’s fitness models. If you’re a bodybuilder or just seriously into the weights or strength training, you don’t want to lose size or strength. At the same time, you don’t want to be a fat bodybuilder. For a while that’s where I was heading after I turned 30. Many of you are in the same boat. You may have grew up on the skinny side never being able to gain weight and have a phobia of being too thin so now that you’ve put on some size over the years you’re holding onto it as if it were your life line. Mentally and psychologically, it is. But in the interim you’ve gained some unwanted body fat whereas before you couldn’t gain weight to save your life.

Weights

Whereas diet is a crucial factor, we’re specifically covering training here. Many have the misconception that when you’re trying to lose body fat you automatically lose strength and need to train with light weight doing more reps. It’s actually the opposite though. If you’re looking to gain or at least hang on to lean muscle mass, you need to be lifting hard and heavy. If you’re nutrition is on key, meaning you’re getting plenty of quality protein and you’re taking supplements such as glutamine and BCAAs (branched chain amino acids) to assist with proper recovery and growth, and you’re getting adequate rest for growth, then there’s no reason you should lose strength. If anything, you’re going to at worst maintain your current level of strength because you’re eating better quality foods and cutting out the crap in your diet. Also, pushing heavy weights really revs up your heart rate and can be related to high intensity interval training which is great for burning fat.

Cardio

You definitely need a cardio plan when dropping body fat but don’t overdo it. Remember, you’re ultimate goal is to carry as muscle mass as possible with minimal body fat; you’re not training for a marathon. So your cardio program needs to be catered to this goal. I’ve found that alternating short sessions of high intense interval cardio training with longer sessions of low intensity cardio work best for fat loss (day 1 – short session, day 2 – long session and so forth). Doing cardio first thing in the morning is ideal. If this can’t be done then perform it either after your weight training routine or really it can be done anytime. I don’t recommend doing cardio before the weights though. Four to five times a week should do it but check the mirror and adjust accordingly.

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Do pushups take skill to perform? Can pushups be classified as advanced? I guess the answer to these questions is “it depends”. Your standard pushup is pretty straightforward. Begin with your hands shoulder width apart, keep your shoulders, butt and feet in a straight line, keep your eyes focused two feet in front of your head and lower yourself under control. Most people can handle this pushup.

Pushups become classified as advanced when you start to really change the level of difficulty. One way to change the level of difficulty is by incorporating the clap in the pushup. When you push your body off the floor, push with enough force so your hands come off the floor and quickly clap your hands together. I say quickly because your hands have to come back to the floor so you can lower your body under control to the floor and repeat. Clap pushups engage the core to a greater degree than the standard pushup and help you develop explosive power. Start with as many as you can handle, but be careful to not perform these to failure until you are very experienced with this type of pushup. Clap pushups can add some spice to your standard pushups workout.

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It can be frustrating putting in hard work at the gym and not seeing the results you were expecting; especially after several weeks or months of work. Well use these tips to learn how to build muscle quick so you can finally be proud of your body.

1.) Eat more

A lot of guys think they’re eating plenty of food every day. The simple fact of the matter is if you’re not seeing muscle gains in the gym and you’re putting in the hard work, then you’re not eating enough. I’m at around 170 pounds right now and I need to eat about 4500-5000 calories every day to see muscle gains. A 140 pound guy will need to eat around 3500 to see gains. Your muscles need all those extra calories so they can grow larger. If there’s not enough fuel, they won’t go anywhere.

2.) Work out less

Now I know this seems like something ridiculous to say. If you want a great body, you can’t just slack off and expect it to happen by magic. What I mean is stop doing the same old, 5-7 day split with tons of sets per body part. You don’t need to work a muscle out to death to spark new growth. You just need to work a muscle out hard and properly. Prolonging the experience only burns extra calories that could go to building the muscle back stronger, as well as exhausting the muscle so it doesn’t recover as quickly as it should. 1 exercise per body part at 3-5 sets per exercise is plenty to spark new growth as long as you pushing that muscle for all it’s worth. Which leads us to the last tip

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Many people who are skinny wish that they could build a muscular physique but don’t know where to start. In this article we’ll look into the biggest reason why people are naturally skinny and how they could achieve their muscular physique. People are naturally skinny since they have a high Basal Metabolic Rate (BMR). The BMR determines how many calories your body needs to consume for basic bodily functions such as digestion and pumping blood around your body. This does not take into account the amount of calories needed for movement. The 5 Tips To Go From Skinny To Muscle are shown below:

1. Eat more. Easier said than done. Hardgainers have a hard time with eating since it requires a lot of preparation and also the difficulty in consuming large amounts of food. One way to combat the problem of consuming large amounts of food is to exercise more at a greater intensity. Your body will require a lot of calories for this type of activity hence signalling your brain to stimulate your appetite.

2. Choose calorie dense foods. Calorie dense foods allow you to get enough calories for muscle growth without having to resort to shoveling large amounts of food into you. Choose high calorie, high carb, high protein and high fat foods. Complex carbs include wholegrain bread, brown rice, oatmeal, potatoes, pasta and legumes. Proteins include chicken, beef, fish, eggs, tuna, full cream milk and cheese. Fats include nuts and beans, olive oil, flaxseed oil and butter. Butter is infact healthy for you in small quantities in that it doesn’t clog the arteries since it contains short and medium chain fatty acids.

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