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Most people are just following the guidelines they can find in health magazines for muscle building.

The problem with these plans is that those who endorse them don’t follow them consistently, are genetically talented, or have never started training the way they suggest you.

The plans in the magazines will not musculature you and will only lead to deception and injury.

Most people need to start building a foundation before building massive muscles. You must get used to regular training and get on with a plan to prevent over-exercise.

The muscle building takes time and that is no surprise. But what if you can do it quicker by working more smartly instead of more immense difficulty.

Well, that’s exactly what we want to go over today, the sixteen important and best muscle building tips for beginners and naturals.

Increase the strength

Muscular Strength is one of the 5 components of fitness.

Greater strength contributes to improved muscles. It’s that simple in this part.

Starting from a firm strength training foundation is a perfect way to start.

Start of training with light weight training helps your body to get used to regular loading and you can then add weights as needed.

Starting with the lightweight let you learn the right form and angles to reduce the risk of injuries.

Once you start feeling accustomed to a certain weight, increase it. If you want your muscles to grow, your muscles must do more than they are used to.

Increase Meal Frequency

You will need to eat a lot if you are trying hard for muscle building.

Trying to eat more frequently is the only way that you’ll be able to eat enough the whole day.

When you are trying to build up more muscle, the only way you can keep building up your muscle will be by increasing the quantity of healthy food you eat all day.

You don’t need to start with eight to nine meals a day when you start to bulk up.

You might initiate with four or five meals a day, but your diet also needs to be improved as your muscles grow.

You need to get used to being uncomfortable with the amount of food that you have to eat. You need to get used to the feeling of being full just like feeling hungry when you’re cutting.

This is a compromise that you must make to achieve your goals.

I know, intermittent fasting is quite common right now, and I really like intermittent fasting.

But I don’t recommend intermittent fasting if you seriously want to build as much muscle as fast as possible because it’s only going to make it harder to eat the number of calories required per day.

Increase Your Carb Consumption

This is a very effective tip that most people don’t follow.

The majority of beginners have an obsession with the intake of protein and therefore neglect the other important macronutrients.

Protein is of course important, but enough carbohydrates should be 3 to 6 ounces of the protein source per meal.

You’re gonna want to increase higher especially if you’re a hard gainer and when we say to increase your carb consumption, we don’t mean to eat more sweets.

We are talking about only eating low glycemic healthy sources of carbohydrates like brown rice, sweet potatoes, yams, buckwheat, and barley, etc. You get the idea.

There are two reasons why you want to increase your carb consumption the number one reason is that carbs are very insulin genic.

You want to increase your insulin levels when you are attempting to grow your muscle in opposition to burning fat.

Even though insulin will move energy into your fat cells, it is also the hormone that moves energy and nutrients into cells of your muscles.

It basically protects your muscles from breakdown and encourages the growth of your muscles.

The second reason why you want to have more carbs in your diet is that you’ll constantly be refilling the glycogen stores in your muscles and this gives you enough strength to lift more weight and do more intense gym training.

Carbs will help you to make the overall exercise volume improvement. So, you need to consume more carbohydrates regularly.

When you’re having the types of carbs that we just laid out for you, multiple times a day, you’ll find that it’s definitely not easy but it’s worth it because those carbs are going to let you have a more rigorous workout.

Eat Protein

Protein is important in muscle building. Your body requires one gram of protein for a pound of body weight for maintaining and muscle building. More or less will not make an enormous difference.

Red meats, fish, tuna, eggs, and dairy products are some popular sources of protein.

You should also probably add protein supplements in your diet if you are exercising heavily.

Whey protein shakes are quite popular and proven working effectively among bodybuilders and strength trainers.

However, if you are consuming sufficient Lean Protein every day, a protein supplement is not needed.

Increasing Intensity Overtime

If you’re a natural trying to build more muscle then it’s critical for you to focus on increasing intensity over time.

Gradually lifting the heavier and heavier weight over time is the finest way to increase intensity.

You must concentrate on increasing the weight on the bar or dumbbell gradually.

This is why the first tip that we started with consistently increased your strength and your muscle size.

However, even if you do not follow that exact process, the priority must be to increase the intensity of your training by increasing weight over time for each workout.

When you prioritize lifting heavier and heavier weights over time, you set up one of the best situations to build more natural muscle.

Increase Training Frequency

This tends to mean that you want to increase the number of days you ‘re actually trying to hit the same muscle group or the same muscle groups per week.

Of course, before you hit again the same group of muscle, you need the rest of at least 48 hours and even, some people need more time to recover completely.

You can however double the intensity by working your chest for instance twice a week rather than just once a week.

An easier way to understand this is if you’re normally doing chest days and you’re getting in twelve sets by doing it twice a week, but after increasing the frequency of the workout you would be able to do 24 sets rather than 12 sets a week.

More work or volume during the week leads to a more total outcome for people who try to hit at least twice weekly each muscle group.

In fact, working on muscle more regularly has shown to increase muscle growth rate in a number of studies.

To actually achieve this, you need to adopt a split training style and this is a hint of next tip.

Split Training Styles

For muscle building purposes to Strictly gain size, you need to be better off with a split training routine rather than a full-body routine.

Great split training routines include combining chest, shoulders, and triceps then on a separate day you could do back and biceps, and then on a separate day, you can do legs.

Additionally, you can do opposing muscle groups like you could split it up where you’ll perform chest and back workouts one day then legs the following day, and afterward arms which would include shoulders biceps and triceps on a different day.

If you’re trying to do this twice a week then you would just repeat going back to that very first day.

In one study of Baylor University, A group of beginners gained 12 lb of muscle in just ten weeks using a Four-day split training Program.

Split training is going to work better because you have more of an opportunity to focus on one muscle group or on the muscle groups that you’re trying to break down and completely break them down and this is exactly why you need to follow this next tip.

Borderline Failure with Every Single Set

Ideally, you don’t want to fail with all your exercises if you work out very often.

But you want to spend at least a few sets hitting failure on key compound lifts, the lifts that you are trying to get your strength up into.

Failure isn’t the point where it gets too hard and starts burning so you just stack the bar that isn’t a failure

Failure is a point when you can’t lift the bar up anymore and the bar is one rep away from coming down and crashing down on you.

Apparently, you need to do this safely, particularly if you are going to make a full out actual failure, you’ll want a trainer.

Use Free Weight

Free weights offer numerous benefits compared to machines.

Free weights enable you to lift more weight and increase in just about every combination.

The use of free weight forces all your smaller muscles to grow, enhance your overall fitness, and develop useful strength.

Some machines often push your body to move around unnaturally.

This can cause injury later and can be prevented through the implementation of free weights.

The machine balances the weight, taking off a substantial portion of the load.

The greater the load, the higher the benefits would be.

Train Your Legs

Your legs have the body ‘s biggest muscles. If you’re trying to build size and strength, working on your legs as much as possible makes the most sense.

Squats are a great workout for the entire body and are generally accepted to be the most effective workout in strength training.

Free-weight squats should be focused and no support of machine should be used. Make sure your hips are relatively lower than your knees.

This will help to grow your muscle faster and thoroughly than squats with machine assistance.

Deadlifts are another great workout that you ought to concentrate on.

It makes absolutely no sense that deadlifts will lead to larger arm muscles, but they will do so especially for beginners.

Don’t waste precious time on bicep curls, if it ensures the deadlifts are cutting out.

Focus on Compound Exercises

Compound exercises are exercises that involve more than one pivot point and multiple muscle groups.

Sometimes, they are called “core exercises,” and should serve as the basis for any workout plan for beginners.

Most of the magazine programs promote a series of exercises focusing on isolation.

These are the common exercises that many people practice every day in the local gyms.

For a well-toned and solid foundation, things like bicep curls, triceps, and leg extensions are great.

However, for at least one year, these things should not be your primary focus and you should not even include these things in your workout program.

Rather than, your focus should be on important core workouts such as squats, bench press, barbell rows, and deadlifts.

These exercises work in different muscle groups each and provide you with a good foundation on which you can build yourself later.

Do Your Cardio Training After Your Lifting

For beginners, there is a common belief that they need to do their cardio workout before they do weight lifting.

Actually, the Cardio workout session should be performed either after weightlifting or after another session.

The reason is that you need energy for weight lifting since it mostly relies on muscular glycogen, while fat can be used as fuel in moderate cardio workouts.

If you lift weight first, you feel the increase in power gain and put maximum energy into the lifts.

Take Rest For Muscle Building

For muscle building, Rest and recovery time is almost as critical as training time.

Your muscles do not grow when they are working but while resting, they grow.

When the outcomes from your workout that you wish to see are not apparent, make sure you sleep well.

Five or six days per week pro athletes do the workout. It is worth noticing that they have not started at that level.

You must realize however that you are not a professional athlete. As a beginner, you’ll need more time for recovery for muscle building.

In addition, you need to make sure that you are drinking more than enough water. Proper hydration plays a significant role in the growth of muscles.

It’s not a bad thing to drink two or more gallons of water a day, but some may get used to it.

Start drinking 2 cups of water per meal, in the beginning. Also, Drink one cup before and another after workout.

This is common questions among beginners that How Long Should You Rest Between Sets?

In general, for muscle building, longer periods (two to three minutes) work better than for shorter periods of rest (60 seconds or less).

Incorporate Training Style

The Next tip for muscle building is to incorporate training styles like supersets and drop sets.

A superset is when you do two workouts, back to back, without any break, and usually, you want to focus on the same muscle group for both exercises you chose for muscle building.

You could do a bench press for chest for instance and then follow immediately on the cable cross-machine with a chest fly.

The drop sets start with your heaviest weight and after being right at the point of failure, you bring the weight down a bit and continue four more reps.

You could repeat this process of bringing yourself to failure and dropping the weight down several times to fully exhaust the muscles that you’re working on.

Use a Combination of Weight Machine Exercises with Free Weight Movement

Free weight exercises are generally preferable to weight machine exercises.

But, weight machines for beginners are a great way of easing the weight lift process, while also helping to ensure that you are in the correct form.

Try to combine free weight exercises with machine exercises to achieve the best of both worlds.

We advise beginning with those lifts first that require the greatest balance for example dumbbell lifts. followed by those lifts which require less balance, for example, barbell lifts and end with training machines that require no balance.

The positive here is that every lift involves fewer and fewer muscles to stabilize.

Supplementation

The final tip is in the supplementary domain. You don’t need to take all of the supplements marketed for muscle building.

After your workouts, the only supplements you really want will be protein powder.

A great pre-workout consisting of natural ingredients and creatine are the only supplements that you need to build your muscles.

You may also get dextrose, a pure form of sugar, and use it after workouts session with a protein shake to spike insulin levels so that you gain more nutrients, amino acids, and glycogen.

Because you’re trying to put on muscles, you do not really need things like B, C double A’s, and l-glutamine you’ll simply require things like protein creatine and pre-workout.

Definitely stay away from all those of weight gain bulking powders you can make your own by starting with whey protein and then adding coconut oil oats whole milk or almond milk and dextrose.

Coronavirus disease COVID-19, found in 2019, is accountable for a global pandemic.

COVID-19 is triggered by a virus known as SARS-CoV-2, or severe acute respiratory syndrome coronavirus 2 since it’s genetically identical to SARS coronavirus, which was known for the 2002 SARS outbreak.

Coronaviruses now spreading among people are generally benign and cause one-fourth of all common cold illnesses.

In COVID-19, coronaviruses were firstly circulating among the bats, who are a natural reservoir of animals, seemed to have mutated and began to cause human disease.

The COVID-19 outbreak started in China but has spread worldwide since then.

As of 1 April 2020, or approximately four months after the outbreak, 903,826 cases of COVID-19 have been confirmed and 45,335 deaths result in a fatality rate of around 5%.

However, the actual death rate is probably going to be lower to about 0.7 percent in recent studies.

This is because there are many cases of COVID-19 that have not been diagnosed, which means an increase in the actual number of cases. According to the CDC, many of those are asymptomatic carriers. This is up to 25 percent of cases.

China’s Strategies against COVID-19 Outbreak

It is worth learning many lessons from how the various countries responded to the disease.

Let’s start with China, the first country to cope with COVID-19. On 31 December 2019, China reported on COVID-19 to the World Health Organization.

A few weeks later on 24 January, by placing a major lockdown on Hubei, China aggressively attempted to control the disaster situation and subsequently locks other areas within China in a similar way.

Authorities were allowed to force residents to stay at home, with the exception of essential activities such as pharmacies or food. They shut down non-essential businesses or schools, shut down public transportation, and blocked off roads between cities.

Covid-19

Moreover, a system was enforced in several communities with just one entrance and exit, and all passing through were tested for COVID-19 symptoms. The whole community may be quarantined if anyone in the community has proven positive.

A total of 15 cities and 57 million people were affected. The actions were implemented swiftly and strictly, and exponential growth broke 12 days later on 15 February, and the number of new cases began to decline.

In the meantime, as there are already numerous cases, China constructed multiple hospitals for the patients of COVID-19. Doctors and nurses were transferred from less affected areas across the country to work in these hospitals and protected with well-designed PPE Covering from head to toe.

By March, the economy started returning to normal, and more COVID-19 cases were seen by visitors than their citizens in China.

South Korea approach to cope with COVID-19 Outbreak

Let us now turn to South Korea, which took a rather different but equally efficient approach, and implemented a free, easy, and accessible mass testing.

They offered testing stations through which people were tested in their car. They also had testing zones like a telephone booth where a person went in, was tested, and went out.

Covid-19

In the results of conducting fifteen thousand tests each day, by 20 March, around 317,000 people from a population of 51 million have been tested, which is up to one out of every 162 people.

The people who tested positive were either sent to a hospital for severe symptoms, or to a quarantine center for mild symptoms.

The public health workers tracked contacts for each case to find people who could have been exposed to the virus.

Since South Korea had a clear understanding as to who is or not suffering from COVID-19, the lock-up was effectively done on the level of the sick person rather than at the level of the society, such as in China.

To identify the cases, the health care systems of south Korea were prepared for patients and the healthcare workers had the resources to keep them safe.

US Strategies to counter Covid-19 Outbreak

Let’s take a look at the scenario of the US, which has witnessed more cases than any other country in the world and continues to grow rapidly.

As far as testing is concerned, on the basis of the data from 20 March, the US was left behind, tested just 135,000 individuals, one in 2,424, about 15 times less than South Korea, given the fact that both countries had reported their first case on 19 January, one in Washington State and the other in South Korea.

Unfortunately, the data given by the United States does not include tests carried out by private firms; but by the end of March testing, in most areas of the United States, was well known to be highly insufficient for results or to be inaccessible for days.

Besides the lack of thorough testing, where individuals have to be isolated, only a few United States areas have imposed lockdowns. And there was limited control even though it was implemented.

In short, it was essentially a distributed state-by-state initiative that was entirely voluntary without a federal mandate or lockout compliance.

Health workers typically had insufficient PPE to feel safe, particularly N95’s, which led to hundreds of doctors and nurses being ill or being under quarantine.

Regrettably, we know that mortality can be very high in light of inadequate healthcare services.

However, this is good news that a complete lock-down means that the maximum number of persons who comply with it may stop COVID-19 spreading in a matter of days, even in countries with exponential growth like the USA.

How Complete Lockdown stop spreading the COVID-19

Covid-19

Let’s begin with the group which has already experienced exponential growth in COVID-19 cases, to demonstrate how this works.

Most people with COVID-19 have mild or only got symptoms and have yet to exhibit signs. There are two options to consider at this stage.

Option 1 is to allow the voluntary social distancing policy to continue, whereby some stick to it, and others may keep their businesses open and invite relatives to dine.

And in the next couple of weeks, there will still be an increasingly rising situation, even with best intentions and cleaning precautions. In results, the hospitals would be crowded with the patients and many of them would die.

But, Now consider option 2, enforcement of Lockdown, with everyone restricted to their houses, is Option 2. If that happened, the virus might propagate to family contacts but the transmission would slow down afterward.

When these infected individuals recover, the viruses essentially have no place to go without access to new hosts and the number of cases starts to decrease in two weeks.

The health system will not be overwhelmed by fewer cases and death rates will decline as someone seeking treatment will access it.

This timeline and approach is founded on Hubei real data, where Option 2 was implemented. Within several days of the lockdown, the number of new cases decreased

Basically, voluntary social isolation is just as successful as the number of people involved. If enough people don’t comply, the virus will continue to spread and the pandemic ends up causing more deaths.

Does Covid-19 affect everybody equally?

Covid-19

In the contexts of mortality, the statistics show that the mortality rates of COVID-19 vary for each group.

For example, if you separate groups by age, you will see that the death rate in people under 60 is comparatively low with no death found in kids 9 and younger children, but then the rate actually starts to rise for older people. They are the ones at serious risk.

Likewise, for people with high blood pressure, diabetes, chronic respiratory, and cancer, the fatality risk is higher, relative to those without any of these diseases.

On the other hand, if we separate the group by pregnant women then there has been a limited amount of details, but it seems like healthy pregnant women are not at the high risk of serious disorder or condition and no intrauterine COVID-19 transmission cases have been reported to date.

In the breast milk of a small group of women, The COVID-19 virus was also not identified. And the biggest risk will still be in breastfeeding by the droplets instead of the milk itself.

Symptoms and how does the Covid-19 spreads

Covid-19

More than 80 percent of COVID-19 patients now have moderate infections, based on existing statistics, and some people develop no symptoms whatsoever.

For others, mild symptoms such as fever, cough, and shortness of breath may develop. Fatigue and loss of smell and taste are some other symptoms. In COVID-19 Case, Pneumonia is a serious problem.

If severe lung damage occurs, this can cause acute respiratory distress or ARDS, which happens when lung inflammation is so severely affected that fluid accumulates in and around the lungs.

A serious disease can produce septic shocks which are caused by dramatic drops in blood pressure and oxygen in the blood. The major cause of death for infected patients is ARDS and shock.

It is noteworthy that even people not dying from COVID-19, including young and healthy people can develop chronic pulmonary fibrosis, which can seriously damage the quality of life of the patient.

Coronaviruses can spread quickly apart from causing disease. It is increasingly evident that a lot of the spread occurs by pre-symptomatic people, people who are not at high risk during the incubation period.

It also spreads out from people with symptoms such as when people sneeze or cough and release toxic or sneezing droplets that contain the virus. The droplets can ground on the mouth, nose, or eyes of another person and permit the virus to enter a new individual.

Coronaviruses normally do not spread in the air over long distances, but they can be flaked by smaller droplets of saliva from one person to another if someone coughs or sneezes.

How Long Covid-19 last?

Recent research indicates that the Airbourne droplets of SARS-CoV-2 may stay contagious for approximately 3 hours. SARS-CoV-2 viruses can endure in surfaces, it may survive on latex and aluminum for approximately 8 hours, can stay alive up to 24 hours on cartons, can stay alive on countertops, plastic, and stainless steel up to 3 days and can survive up to five days on wood and glass.

Thus, you should often disinfect and clean touched surfaces with alcohol-based cleaning wipes, including mobiles, keyboards, doorknobs, and toilet seats.

Once a person becomes infected, about 5 days later, the symptoms develop, called the period of incubation. When an individual is infected, symptoms develop approximately five days later, this time period is known as the incubation period.

There’s a discussion on how often asymptomatic people or pre-symptomatic people are transmitting the virus during the incubation phase to other people and it maybe even more than was initially assumed.

A reproductive number is assigned to viruses, or R0, based on how rapidly they spread. The transmission of the virus from people to people, in and outside China has also been verified. An infected person transmits the virus into 1 new person in R0 of 1 and transmits the virus into 2 people in R0 of 2 and so on.

If the R0 is less than 1, the infection dwindles; if it is equal to one, the infection stays stable. If the value of R0 is more than 2, then it keeps increasing, COVID-19 is currently measured at R0 of 2.2.

As a reference point, the influenza virus’ R0 is around 1.3 so COVID-19 spreads rather a bit quicker.

Diagnosis

A reverse transcription-polymerase chain reaction or RT-PCR test can be performed to identify rather small quantities of the viral RNA to validate the diagnosis.

Though, the RT-PCR can sometimes miss out on the infection, which means it is not very sensitive early on, in the disease.

The results can be obtained, within minutes by newer fast methods, for COVID-19. Isothermal amplification is one of the fastest methods that also tests for an RNA virus. The other is quick serological tests that evaluate the immune system-generated antibodies to counter the virus.

In the last, it is also worth looking for other causes with similar symptoms, for instance, a rapid influenza test or respiratory viral panel, in order to find alternative symptom causes.

Treatment

For treatment, people with minor symptoms should be isolated at home, in order to improve with rest and fluids.

For those who have serious symptoms, treatment concentrates on supportive care, such as supplying nutrition, oxygen, and ventilation aid.

Anti-viral drug Remdesivir, used previously for Ebola, can be effective, according to early data.

The combination of Lopinavir and Ritonavir, anti-retroviral drugs, have been used in trying to treat extreme COVID-19 cases.

Chloroquine and Hydroxychloroquine, which are usually used to treat malaria, have also been used, with one trial showing the effectiveness of hydroxychloroquine and azithromycin being used together.

The WHO initiated a world-wide mega trial on March 22 to check such promising medicines. Countries around the globe are now developing vaccines and these are expected to be ready in 2021, all these medicines and several other are being more closely tested in randomized controlled trials for the safety and efficacy of the treatments.

A Quick Recap

As a brief analysis, Four months after the beginning of the COVID-19 outbreak, countries all over the world have had achieved varying degrees of success in disease containment.

There have been fewer new cases in some nations, including China, and South Korea, although the number continues to increase in the United States.

A compulsory lockdown of social distancing and widespread monitoring at the federal level are crucial elements for preventing the disease from spreading.

Treatment is based on supportive care and clinical trials are carried out on a variety of medications. And in 2021, the vaccine may be ready. The best approach for people is protection, such as remaining alone, careful hand-washed, and not touching your T-zone; you can use personal protective equipment if you are a health care worker.

Intermittent fasting is an eating pattern that includes the periods of fasting of around 12–36 hours.

Intermittent fasting may give enormous advantages if it is done well.

People can witness weight loss, metabolism boost, improve chronic health and brain health.

There are various sorts of Intermittent fasting, for example, 16/8 or 5:2 techniques. Let’s discuss them.

We hear from many people, health is everything and even there is also a famous quote “health is wealth” which shows the importance of health in our life. Some people say, to perform daily tasks, you need to be healthy. Now, Question comes into the mind how can we become healthy. There are many factors that become you a healthy. Balance Diet is one of them. The second question after hearing this arise what is a balanced diet and how to can we get this??? Don’t worry we are here to explain everything about a balanced diet.

What is a Balanced diet??

If we break down a balanced diet then we come to know two things Balanced and diet. Diet is what we consume in a single day and get energy. If we add the word balanced to the diet then it becomes the diet which gives you all those nutrients that your body needs to function properly.

what is balanced diet

We can’t get all the essential nutrients from a single diet except breast milk and also the proportion of different nutrients varies from food to food. Therefore, it is necessary to add a different variety of foods in your diet to get benefit from all the nutrients to keep your body healthy and in other words, you need a balanced diet.

Minerals are necessary to keep the body healthy and increase the efficiency of your body to perform different tasks.

Minerals are exactly like a mobile charger which keeps your mobile charged. A body doesn’t produce minerals but we obtain them from foods.

What minerals do and why they are important, let’s discuss in detail.

What are minerals?

The mineral is nutrient which is essential to perform the different bodily functions so you can live a healthy life.

According to Oregon state university, Minerals cannot be produced by the living organism but they originate in the earth.

Most of the minerals can be obtained by eating plants and animals. We can also obtain minerals from drinking water.

Fat body not only takes away your good looks and sexy posture from you but also leads to many health diseases like heart attack, diabetes, and high blood pressure.

A Fat body puts your life at risk and ultimately shortens your lifespan. To live a healthy, long, and prosperous life it is necessary to get rid of a fat body.

We can divide the process of weight loss in two categories. Exercises and Dieting.

What to eat to lose weight? This question always pop-ups in the mind of every single person who chooses to diet.

In dieting, Most people remain confused to choose between what foods they should take and what they should avoid.

We are going to share a list of foods that increase our metabolism and helps in losing weight.