Building muscle can only be achieved through the proper combination of a proper diet and an excellent training routine.  Building muscles involve training the muscles with specific exercises in the gym.

Working out in the gym involves more than just showing up in the gym and lifting some equipment, it involves doing those exercises with proper form and technique.

You know you can’t just waltz into the gym and do whatever looks hard. You need a solid goal, and then you need a plan n how to get there—safely. Without those two things, you’ll end up looking the same as (if not worse than) you do right now. Worse, you could get injured, which would mean a lot of pain, inconvenience, and time out of the gym.

4 Main Rules For Muscle Gains and Muscle Building

1. Balance

You won’t make any progress if you’re hurt. A program that doesn’t include at least as many sets of pulling exercises as it does pushing will set you up for a shoulder injury. You also need time for recovery, so make sure your workouts are spaced appropriately and don’t lift heavy more than three times a week.

The best way to build muscles and avoid intra-workout injuries is to strike a balance between pulling and pushing exercises in the gym, ensure that there is a  balance between opposing muscles to prevent body dysbalance. Have a training routine that ensures that you work everybody pars every week; you can train by doing full body workout every time or a split workout system, that involves assigning body parts to different days.

2. Challenge

There’s a reason squats and bench presses are frequently used in studies that measure muscle and strength—they work. Base your program around hard exercises that work the most muscles, such as squats, presses, rows, chin-ups, deadlifts, and all their

The best way to burn more calories and activate more muscles at once while working out is to perform compound exercises; they are called compound exercises because they work a lot of muscles at once. They are also a quick fix for someone that doesn’t workout frequently, if you workout for 3 times or less per week, compound exercise are the best exercise for you to achieve your goals.  Compound exercise includes bench press, squat, deadlift,

3. Specificity

If your goal is to boost your bench press, you need to train on the bench frequently and target your weak points. Doing a high-rep circuit routine won’t help you bench more. Focus on one goal at a time.

You cant be a jack of all  trade in the gym,  you need to define your goal before stepping into the gym , if your goal is strength train in the 1-5 reps range, if your goal is hypertrophy , train in the 8-12 reps range, if your goal is endurance, train in the 15reps and above reps range, if you just want to lose weight and burn calories, or keep fit, then compound exercise are for you. Train to match your fitness goals.

4. Variety

“Switch up variables in your workouts every one to four weeks,” Fitness experts say that  “The more advanced you are, the more frequently you should change things.”. Our body is very adaptive to training routines and regimens; our muscle stops responding when we repeat the same routine too often, it is advisable to switch routines when you start hitting plateaus or noticed that your muscle is no longer responding.

Building muscle takes a lot of discipline, and application of the right knowledge to get the desired result. There are various routines on the internet, describing how to sculpt a perfect body and achieve our fitness goals.

Having six packs and a flat tummy requires a proper diet and proper training routine, A lot of exercises can be done with the various type of equipment at the gym. However, some people have restricted access to the gym either due to a busy schedule or inability to afford gym membership free.

Top 10 Best Moves To Lose Love Handles

4 Free Weight Exercises To Build 6 Packs

Having a flat tummy and 6 packs requires healthy diet habits and proper training regimen. There are different training exercises that help in burning calories, building and revealing that 6 packs or flat tummy.

Having a flat tummy with noticeable abdominal muscles(6 packs) involves building the abdominal muscles through many abs and exercise, and revealing this abdominal muscles by lowering your total body fat.

If you only buy one piece of workout equipment, invest in free weights. They’re inexpensive, versatile, and a great way to make moves you’ve mastered challenging again.

Simply put, they’ll help to get you motivated to try something new and amplify basic moves. Adding a few pounds to a crunch or lunge can make a huge difference. Trust us, you’ll feel it., this free weight exercise includes:

1. Free Weight Crunch

Use your arms in your next crunch set. Perform a crunch while holding a dumbbell or dumbbell plate to your chest; or, try performing a crunch while holding a weight in both hands and stretching your arms behind you.
3 sets of 10 reps

2. Free Weight Abs-Lift

Lie flat on your back holding a dumbbell. Put your feet together and raise your legs up, keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position.
3 sets of 10 reps

3. Free Weight Abs-Bend

Start by standing with feet hip-width apart and a free weight in each hand. Raise one arm overhead, bending at the elbow. Bend your torso to one side to work your obliques. Repeat this on both sides, twisting the same arm as the side you’re working out.
3 sets of 10 reps per side

4. Free Weight Oblique Twists

Lie on your back with your knees bent at 90 degrees, feet flat on the floor. Holding one weight with both hands out in front of you, raise your upper body, creating a V shape with your chest and thighs. Twist your torso to the right and keep your upper body straight, then return to center and twist to the left.
3 sets of 10 reps per side.

Top 10 Best Moves To Lose Love Handles

Top 10 Best Moves To Lose Love Handles

Love handles are due to excessive fat deposition around the waistline of the body.  It has been discovered that the waistline is one of the most frequent depots for excessive fat.  When we have excess calories than our body can utilize, it gets stored in the form of fat.Our body stores fat in a different area of the body, but the waistline is the last depot for fast storage, and it is an often indicative of a high BMI and obesity.

You have tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Sound familiar? It might be time to change up your gym routine—or start a new one.

Commonly called love handles “that belly fat collecting around your torso is a crucial indicator of poor overall health.

This workout is useful because it was fast-paced and designed to target both the rectus abdominals and the transverse abdominals.Fitness trainers say. To burn fat, you must do more than just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss.  Complete your dream physique with these 10 moves that will give you your flat tummy fast.

The top 1o moves to remove love handles include:

1. Sledgehammer Overhead strike

Grab the sledgehammer with your left hand on the bottom and your right hand near the hammer. Raise the sledgehammer above your head and over your right shoulder, and then bring it down toward the center of a tire, similar to chopping wood. Switch sides. Perform this exercise for 3sets and 20 reps.

2. Running Planks

Perform the plank face down a mat with your feet together. Lift your hips off the ground and support your body weight on your forearms and toes, maintaining a neutral spine and a tight core. Perform this exercise for 30 seconds and 4

3. Deadlift

Stand with the bar above the center of your feet—your stance should be a bit narrower than shoulder width to give your arms room. Grab the bar overhand, bend your knees until your shins hit the bar, which must remain above the middle of your feet. Keep your shoulder blades directly over the bar. Pull, keeping the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Deadlift is very efficient because it’s a compound exercise and burns more calories. Perform this exercise for 12-15 reps and 4 visits.

4. Hanging Leg Raise

Grab a bar and just hang. Flex your abs and lats, slowly raise your feet up to the bar, remembering to keep your legs straight. This exercise should be performed for 20reps and 4

5. Battle Rope Waves

Stand with your feet hip-distance apart, your knees and hips slightly bent, and your core is locked in. Grip the ends of the rope with both hands, allowing your arms to hang straight down at the center of your torso. Lower yourself into a half squat. In a single movement, explode your body upward, extending your knees and hips as you swing your arms up over your head. Immediately return to start and continue the movement. Perform this exercise for 3oreps and 4 sets, while resting 30 seconds between each set.

6. Russian Twists

Sit on the floor with both legs bent and feet on the ground. Extend arms straight out holding a weight or medicine ball. Lower your upper body back until your back is at a 45-degree angle to the floor. Rotate your arms from side to side, twisting your upper body. Make sure not to lift or move your feet. Perform this exercise for 15 reps and 4

7. Box Jump

Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Perform this exercise for 20 reps and 4

8. Kettlebell Swings

Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the handle with both hands, keeping your palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low, this isn’t a squat. Then, in a fluid motion, explosively push the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Performs this exercise for 20reps and 4 sets.

9. Kneeling Vacuum

Kneel on the floor and sit back on your butt on your heels. Place hands on the sides of your legs. Pull your shoulders back then pull your abs in as if trying to touch your belly button to your spine. Hold the vacuum for 20 or more seconds, then maintain the contraction for 1 to 2 seconds, alternating contractions and releases.Perform this exercise for 60 seconds.

10. Jumping Burpee

Start standing with your feet together. Bend at the knees and waist and place the palms of your hands on the ground. Kick your feet backward so that you are in a plank position. Kick your feet back in, stand back up, and immediately jump in the air. Land on your feet. Perform this exercise for 15 reps and 4

Losing love handles requires general weight loss which can be achieved by reduced calorie intake and proper training routine. The best way to eliminate love handles is to lose overall body weight through compound exercises. And build the abdominal muscles through abs exercise. If you have any unusual symptoms intra-workout. Contact your doctor.


Alkerwi, A. (2014). Diet quality concept. Nutrition, 30(6), pp.613-618.

Currell, K. (2014). Diet of an Olympian: Food with a purpose. Nutrition Bulletin, 39(2), pp.213-217.

Lindeberg, S. (2005). Palaeolithic diet (“stone age” diet). Food & Nutrition Research, 49(2).

Stanner, S. (2012). Is a high-carb diet ‘poison’ to diabetics?. Nutrition Bulletin, 37(4), pp.350-354.

Weichselbaum, E. (2011). Dairy and the 21st-century diet: nutrition and sustainability. Nutrition Bulletin, 36(2), pp.276-279.

Weichselbaum, E. and Buttriss, J. (2014). Diet, nutrition and schoolchildren: An update. Nutrition Bulletin, 39(1), pp.9-73.

By Biotechnology on