Muscle, Sleep, Caloric Surplus, Weightlifting, consistency, s
28 Feb
Nutrition, Training

How To Build Muscle

A you looking to build Muscle naturally? Now a days especially with social media. This persona of what we should look like and how quickly we should get results. But here are our 7 main tips on how to build muscle naturally.

1.) Caloric Surplus: Have any understanding of energy balance, calories in versus calories out. To gain we must consume more
calories then our body burns expends each day. Creating what they call a caloric surplus.

2.) Whole Foods: The key is to eat majority of high nutrient dense Whole Foods to meet your daily macro requirements. Lean proteins, fruits, vegetables and complex carbs.

3.) Strength Training/Progressive Overload: Resistance training puts stress on the muscles and allow for stimulation of new muscle fibers with a progressive overloading approach which is increasing weights and or reps overtime.

4.) Consistency: conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness.” If you can’t be consistent day in and day out for months at a time then you can expect consistent results. Consistency is the key.

5.) Time: Building muscle naturally takes time so don’t expect to build muscle overnight.

6.) Low/High Reps: There is no magic rep range that’s going to allow you to either burn fat or even build muscle. Mix it up.

7.) Sleep: The proper amount of sleep per Maybe the best fat burner you’ll ever invest in. Based on recent studies a 6 to 8 hours a night. Anything less or more can lead to health issues.

 

More info Click Link Above or Email us at MacrosCoach@gmail.com

Stress, exercise, massage, yoga, caffeine, music,
26 Feb
Nutrition, Training

Stress Management

One thing we all deal with is Stress. So for those who are trying to live a more healthier lifestyle, Stress Management is key. For the most part I think we all can agree. That we know what stresses us out. So the key is to learn how to manage it. Now here are 8 simple things you can do to help relieve stress.

1. Exercise: is one the most best ways to relieve stress. Those who exercise regularly are less likely to deal with anxiety. Than those who don’t exercise. Exercise also lowers our stress hormones, such as cortisol. Exercise can also improve our sleep quality. And of course can help build your confidence

2. Massage: helps to stimulate blood circulation around your muscles, which increases the flow of oxygen and nutrients to your muscles, leading to increased flexibility, among other benefits. Tension headaches are a very common type of headache. … One of the major causes of tension headaches is stress.

3. Spending time with your Pet Animal will help reduce stress and improve your mood. Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood. Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship “” all qualities that help reduce anxiety.

4. Listening to smoothing music may also help reduce stress, anxiety. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

5. Taking a Yoga class relieves stress primarily by increasing body and breath awareness. Yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety.

6. Learn how to just Say NO. Not all stressors are within your control, but some are. Take control over the parts of your life that you can change and are causing you stress. One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed. Being selective about what you take on “” and saying no to things that will unnecessarily add to your load “” can reduce your stress levels.

7. Hanging out with Friends and Family can help you get through stressful times. Being part of a network of friends and family can help you feel like you are apart of something -having companionship.

8. Lowering your Caffeine intake may help relieve stress and anxiety. Caffeine is a stimulate we can find is energy drinks, coffee, and sodas. Too much can increase anxiety.

Unfortunately stress and anxiety may arise in your workplace and personal life. It is what it is. But there are many ways to help reduce the pressure you feel.

The idea of these tips is to help get your mind away from the source of stress.

So daily exercise, mindfulness, listening to music and physical intimacy can all help to relieve anxiety “” and they will improve your overall work-life balance as well.

 

For more info:

www.MacrosCoach.com

MacrosCoach@gmail.com