4 Small Secrets to Build Muscles Easily---- make money online

SUMMARY:

- The most important thing here is the form your body makes – your lower back should be perfectly straight,

your feet have to be no more than shoulder width apart, and your elbows should make a 20 to 40-degree angle from your belly.

- Everyone’s body responds to a certain number of reps differently – for someone 3-5 reps are enough to get a toned body, while others get the same result with 15-25 reps.

- Do push-ups from the knees, from a standard plank, one-armed, with a little weight on your back, with your hands close together, the options are endless.

- To make sure that your training is really working, make it a habit to track your progress during your journey.

- There are two main types of muscle fibers: Type One (these people have to work really hard to get an impressive muscle mass) and Type Two (these lucky ones gain muscle fast).

- If you want to stick to a more diverse training instead of focusing on push-ups, make sure your workouts last no more than one hour.

- Believe it or not, yoga is a perfect solution if you really do need to jazz things up in your training sessions.

- Countless researches show that turning on feel-good music during your workout helps to increase its productivity, and, therefore, get to the final goal faster.

- A lot of people make a huge mistake of eating very little whenever they're not training – never do that! On these days your muscles start to slowly but steadily grow which means that they crave all kinds of nutrients and minerals.

- A combo of carbohydrates with protein about 30 minutes before going to bed is helpful for muscle gain. The calories that you consume stay with you during your sleep and even decrease protein breakdown in your muscles.

- When you sleep, your body releases human growth hormone that allows your muscles to fully recover and grow.

so you want to be more Buffy

well push-ups are quick easy and they

can help you build the muscle mass

you've always dreamed about all you have

to do is pay attention to a couple of

simple but key factors number one doing

push-ups correctly no matter how many

pushups you do a day if you perform them

wrong your body won't change one bit the

most important thing here is the form

your body makes your lower back should

be perfectly straight your feet have to

be no more than shoulder-width apart and

your elbows should make a twenty to

forty degree angle from your belly to

get the most out of a push-up lower your

body all the way to the floor and touch

it with your chest just don't forget to

breathe in as you lower your body down

and breathe up as you go back up number

two rep range usually the best range for

building a prominent muscle mass is six

to twelve reps however there are some

details that you should take into

consideration here everyone's body

responds to a certain number of reps

differently for some people three to

five reps are enough to get a toned body

while others get the same result with

fifteen to twenty five reps that's why

it's important to mix it up and include

all kinds of reps in your workout start

with two steps of low three to five reps

they'll make your body stronger thanks

to their high intensity then go for two

sets of medium six to twelve reps

they'll allow you to make a smooth

transition to the last two sets of high

thirteen to twenty five reps at this

point your ligaments and tendons that

support the muscles you want to build

will get strong enough to help you

achieve the muscle mass you want number

three for aggression challenging your

muscles is the key to building a great

muscle mass and how can you do that when

you always repeat the same thing just

like with rep range you got to change it

up do push-ups from the knees from a

standard plank

one armed with a little weight on your

back with your hands close together the

options are endless changing the surface

on which you perform your push-ups can

be a massive help as well

with a new challenge every single day

your muscles will grow strong and

prominent in no time

number four measuring results to make

sure that your training is really

working make it a habit to track your

progress during your journey before you

even begin training use a tape measure

to figure out the exact dimensions of

your shoulders arms and chest then start

with the simplest workout you can think

of and continue using a tape measure to

check how much muscle mass you built

when this training session stops working

adjust it to a more challenging one and

stick to using a tape measure to see how

well this new exercise routine is

working keep increasing the intensity of

your workouts just like that till you

get the muscle mass you want then you

can simply repeat your last training

session regularly to maintain your new

muscle mass and there you go that's all

you need to know about push-ups to get

the body of your dreams however if you

want to get to the desired results

faster there are a couple of other

factors you should pay attention to

number one recognizing your type

imagine this you have a flawless

training routine that you perform

regularly

you eat perfectly but you still can't

gain the muscle mass you strive for is

that it what are you doing wrong the

answer lies in your genes there are two

main types of muscle fibers type one

those people have to work really hard to

get impressive muscle mass and type two

these lucky ones gain muscles fast so if

you do everything you can and still

can't get a body of your dreams

you're definitely type one these types

of bodies respond best to endurance

training so make sure to include a large

portion of them in your workout routine

and a weight positive changes

number two training if you want to stick

to a more diverse training instead of

focusing on push-ups

make sure your workouts lasts no more

than one hour the key to gaining muscle

is the intensity of your training not

the longevity of it

regular resting periods are important to

just make them under a minute and keep

the tempo of your training up don't

hesitate to use weights or barbells they

make your muscles work and boost their

growing process

remember if you lift the same amount of

weight you did a couple of months ago

you're not building muscle this is a

major red flag that your workout

strategy is not working and it's time to

change things up number three doing yoga

believe it or not Yoga is a perfect

solution if you really need to jazz

things up in your training sessions it

works out large muscle groups helps to

gain flexibility and improves your

mental health a hall at the same time if

your original exercise routine is

working great though you can still

include a couple of yoga stretches in

your off days to keep your muscles in

shape without overworking them do tree

pose bridge pose triangle pose cobra

pose and warrior one pose and feel your

muscles getting bigger and stronger

number four listening to music

countless researchers show that turning

on feel-good music during your workout

helps to increase its productivity and

therefore get to the final goal faster

this happens because of a variety of

factors the rhythm boosts the intensity

of your training inspires you and shifts

your focus completely on the result

moreover music enhances your muscle

memory allowing you to make your

performance better and better with every

session this is really cool Alexa play

my motivational playlist number five

drinking smoothies providing your body

with an additional dose of protein

during your workout can make a huge

difference for your muscle growth and

you don't have to buy any protein

smoothies you can make one yourself take

12 ounces of water one fistful of

spinach two cups of frozen make

marries half a cup of plain low-fat

yogurt two scoops of vanilla whey

protein powder 1 tablespoon of walnuts

and 1 tablespoon of ground flax seeds

throw all the stuff in the blender and

the super drink is ready then simply

drink this smoothie during your training

to give your muscles crucial nutrients

and elements for fast and healthy growth

number six eating habits a lot of people

make a huge mistake of eating very

little when they're not training never

do that on these days your muscles start

to slowly but steadily grow which means

that they crave all kinds of nutrients

and minerals you may want to lay off

carbs for a bit since you don't need to

keep your energy high for a workout but

your protein intake has to be perfect so

make sure to add more eggs

almonds broccoli oats Greek yogurt and

other protein high foods in your menu

and don't forget about your calorie

intake it shouldn't drop by more than

500 calories number 7 drinking milk

dr. Coleman Rd and the director of

nutrition at Miami Research Associates

says that a combo of carbohydrates with

protein about 30 minutes before going to

bed is helpful for muscle gain the

calories that you consume stay with you

during your sleep and even decrease

protein breakdown in your muscles it can

be Raisin Bran with a bit of milk or

anything else you like just keep in mind

that you have to eat the same thing in

the morning to be persistent about it

and it won't be long till you see the

result number 8 sleeping schedule when

you sleep your body releases human

growth hormone that allows your muscles

to fully recover and grow so naturally a

healthy sleeping schedule can do wonders

for your muscles a study that was

published in the Journal of American

Medical Association showed that sleeping

for roughly five hours cuts muscle

building testosterone levels by 10 to 15

percent

that's why experts recommend seven to

eight hours of sleep every night it's

more than enough for your body to relax

and your muscles to grow

so are you pumped up now do you have any

tips of your own on how to build more

muscles sound off in the comments below

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