GET-PHYTICAL

You may be wondering why it's been hard to achieve your fitness goals. These bad habits can ruin your workout and affect your health in the long run. 1. Bad Form Whether from a lack of proper guidance, not asking for advice, or being new to the gym, many people don't realize the importance of good form when exercising. Exercising in the wrong way can be dangerous to your joints and muscles, and even minimize the effect of your workout. Make sure you learn the right form from a certified instructor or expert from the get-go. Bad habits can be difficult to get rid of later in the game. 2. Exercising on an Empty Stomach Experts recommend fueling your body before you start exercising.  Fasted cardio—AKA doing cardio on an empty stomach in the morning—can be both good and bad for your body, but it's not sustainable says Jay Cardiello, a fitness expert and ISSA and NSCA-certified strength and conditioning specialist. Instead, he suggests getting in your gl...

One of the most important and key nutrients that should be included in your diet strategy is protein. As most bodybuilders should understand, taking adequate amounts of this macronutrient is essential. Typically, the body utilizes protein to repair damaged cells and build new ones. Yet, the downside is that the body cannot produce the needed protein completely on its own. Most especially during muscle building, it's likely that you'd be putting a lot of stress and tension on your muscular tissues, hence, it is needed to supplement yourself with quality protein sources at regular intervals. So one guaranteed tip on how to build muscle fast and still ensure optimal restoration of worn-out muscular tissues, it is recommended for active muscle builders to take at most 1-2 grams of protein per pound of your current body weight. So if you weigh 250lbs, then you need to take at least 250-500 grams of protein daily. But here comes the problem, not all of us can head out to the s...

A  push - up  (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. It is also a great exercise that increases the muscle mass of the upper body and shape. Yet, push-pu is the most abused exercise. DON’T  be afraid to start on your knees if you don’t have a lot of upper-body strength. To assume the proper position, get into plank with your hands underneath your shoulders and your legs fully extended behind you, back straight, then drop your knees to the floor. Your body should make a straight line from your knees through your hips to your shoulders and head. DO  perform partial reps in a full push-up position, increasing your range of motion as you get stronger until you are able to come all the way to the floor without losing form. Do as many full reps as you can, then drop to your knees and do more reps to failure. DO  actively press away from the ground with your hands and sprea...

Check out the ways you can build more muscle and make your pushup workout more productive. 1. Brace Your Core To avoid rounding your spine and doing “banana back” pushups, try squeezing or "bracing" your core. Imagine that you're going to get punched in the belly. Naturally, you’ll flex to guard. Bracing reduces the risk of injury by enforcing a neutral spine and engages your core, making the pushup of a full body exercise. 2. Squeeze Your Glutes Your glutes are the one of biggest muscle groups in your body and often times the most inactive. By squeezing your glutes you will  protect your lower back, improve posture, provide full body tension and help maintain a neutral spine. 3. Pack Your Elbows A common tendency during pushups is to flare your elbows wide. Despite its prevalence, this mistake can lead to shoulder and rotator cuff issues. Instead, pack your elbows in towards your sides, trying to have less space between your armpits. “Stack” your joints...

The Latissimus dorsi is Latin for “broadest muscle of the back,” Latissimus meaning “broadest,” and dorsum meaning “the back.” The lats are one of the biggest muscles of the back and are responsible for scapular retraction, internal rotation of the shoulder joint, extension, adduction, and transverse extension. The lats are a large, flat triangular muscle that attaches at the spine (from mid back all the way down to hip area) and run underneath the armpit, attaching to the humerus. The lats are the biggest and most powerful muscles of the back, and the primary muscle responsible for a wide, V-shaped back.  Wide-Grip Pull-Up  Wide-grip pull-ups are one of the best back exercises you can do, and they hit the lats especially hard. Grip the pull-up bar with an extra wide grip and hands pronated (palms facing out). As you do your pull-up, keep your elbows flared out, so you minimize biceps involvement and maximize lat activation. As you get stronger in this movement, t...

It is said at times that you are what you eat. Nutrition takes an integral part of body. If you keep working out day and night and you did not take the right diet, you will not see the result you expected. You will be amazed if you add this natural body building food to your diets. 1. WHOLE Eggs With all the high blood pressure, heart disease, and obesity in this country, there is a serious scare over the cholesterol and fat in eggs. While some people may really need to watch their egg intake, an aspiring bodybuilder in decent shape needs to eat up! Are you really worried about the cholesterol? Think about this - studies have shown that eating DIETARY cholesterol is not what makes the bad cholesterol in your BLOOD rise! Your genetics and lifestyle determine that. Remember, you're training your heart out four or five times a week, and you need these extra calories. Overall, eggs are a fantastic source of the best muscle-building protein nature has to offer. They also have a...