Adding body weight is one of the most famous fitness goals for ectomorphs and skinny people. However, there is a difficulty In adding lean muscle, not fat, while trying to add body weight. let’s talk about how to lose weight while avoiding post workout injuries and pain.
The healthiest version of adding weight is to add lean muscle mass and less fat, this is easier said than done, because while trying to add lean muscle mass. To get the best of adding mass, while preventing the complications and occurrences of other diseases such as Prediabetes, diabetes, stroke, and another related cardiovascular disease.
Having flabby arms can be very embarrassing for a dinner datemor walking on a beach in summer. To eliminate flabby arms, you need to lose weight and perform exercises that strengthen and tightens the biceps and triceps.
4 exercises to transform your triceps and eradicate flabby arms
This triceps workout is sure to bring the pain (not to mention muscle growth) to your upper arms.
These particular exercises are designed to deliver serious mass or muscle to your arms. Having been developed over time and perfected by some of the best bodybuilders ever, these moves will add thickness to your entire triceps musculature.These exercises last for 40 minutes, involving 4 exercises.
The first exercise is a 3-in-1 movement that will quickly produce monster results. It is, however, merely the start of a gruesome but effective triceps routine. Next up is the reverse-grip decline bench press, which allows you to overload your triceps with more weight. Two more traditional exercises round out the routine, but the rep ranges and weight loads keep your muscles guessing. On the dumbbell overhead extension, you’ll start lighter (11 reps) and finish heavier (9 reps), whereas, on the triceps press down or weighted dip (your choice), you’ll start heavy (9 reps) and finish light (11 reps).
The volume in this routine is such that your tri’s will experience sufficient overload to elicit growth. As for the rep schemes, a change in the number of reps means you’ll need to either increase or decrease the weight you use; where the reps descend, the resistance will ascend, and vice versa.
These 4 exercises help you to eliminate flabby arms:
- Skull Crusher/Pullover/Close-Grip Bench Press:
This is an excellent exercise for removing flabby arms because it focuses on tightening the triceps. How to perform it:
(1.) Begin lying face up on a flat bench holding a straight barbell at arm’s length at a 45-degree angle to the floor (not perpendicular, as you might typically do skull crushers). Bending only at your elbows, lower the bar to the crown of your head, then contract your triceps to extend your elbows to the start position.
(2) Bend your elbows and lower the bar to the ground. Perform a pullover, keeping the bar in close to your head and face as it passes, until it reaches the bottom of your chest.
(3) From here, perform the concentric of a close-grip bench press. Move your arms back to the 45-angle position to start the next rep.
- Reverse-Grip Decline Bench Press:
This is an essential exercise because unlike the conventional grip bench press, reverse grip bench press emphasizes the triceps at this moment eliminating flabby arms.
How to perform it:
Lie back on a decline bench and assume a shoulder-width, reverse grip on a barbell. Unrack the weight and begin with your arms extended over you. Lower the bar slowly to your lower chest, then press it back up to the start position, concentrating on your triceps, not your pecs.
- Dumbbell Overhead Extension:
Most overhead exercises are triceps focused exercises, weak and fatty triceps are responsible for flabby arms. How to perform it:
Sit on a low back seat holding a relatively heavy dumbbell directly overhead with both hands, elbows extended. Lower the dumbbell behind your head until you feel a stretch in your triceps, then press it back up to the start position, keeping your elbows in throughout.
- Weighted Dips:
Dips are an essential exercise for well-sculpted chest and arms; they help in eliminating man boobs, sagging breasts, and flabby arms, due to the emphasis placed on the chest and triceps.
How to perform it:
Suspend a 25-45-pound weight plate from a weight belt between your legs and position yourself in the top position of a dip: torso roughly perpendicular to the floor, arms extended, knees bent, head facing forward. Keeping your body as upright as possible to emphasize the triceps, not the pecs, lower yourself until your upper arms are about parallel to the floor. Extend your elbows to return to the start position.
How to eliminate 14 everyday aches and pains
- Sprain and strains: People who play sports or are physically active are familiar with stretched or torn ligaments, muscles, and tendons. Both cause swelling and inflammation. Sprains can give you bruises. Strains may trigger muscle spasms. Use RICE for early treatment — rest, ice, compression, and elevation. Take an over-the-counter (OTC) pain reliever. See a doctor if it’s numb or tingles, you can’t move a joint, or it doesn’t get better within a week.
- A tension headache: This common type of problem feels like a band is squeezing your head. OTC painkillers, rest, and drinking water will often do the trick. Your headache should go away within hours, but it could last a couple of days. Plenty of rest, proper posture, less stress, and lots of fluids (without caffeine) may help you avoid one.
- Migraines: Throbbing pain in the front or side of your head can put a hold on your daily activities. You might feel sick to your stomach, be sensitive to light, or have other symptoms. Find somewhere dark and quiet to rest. An ice pack may numb the pain; a heating pad can relax tense muscles. An OTC pain reliever with a bit of caffeine may help if you catch a migraine early. Some people need a prescription to treat or prevent them.
- A toothache: tooth decay, cracked teeth, broken fillings, and gum disease are likely causes. You might not be a fan of the dentist, but if your toothache lasts more than a couple of days, you should go. If you don’t take care of it, an inflamed area could become infected, leading to more significant Tooth pain can also signal a sinus infection, a problem with the joint where your jaw meets your skull (TMJ) or grinding your teeth at night.
- Neck pain: Your neck is less protected than the rest of your spine, so it’s vulnerable to sprains and strains. Those pains are usually temporary, and often, you won’t need a doctor. Regular wear and tear, such as the disks breaking down, can also hurt. Good posture helps prevent pain. You might feel more severe neck injuries in other parts of your body, such as the upper back, arms, and legs, too.
- Back pain: As you age, it becomes more common. Back pain can be dull or sharp and last months at a time. Being overweight and lifting something the wrong way can cause it. Diseases including arthritis and cancer can affect your back and spine, and your genes can play a role, too. Treatments for most types of back pain include OTC medications and muscle relaxants, hot and cold packs, and exercise.
- Frozen shoulder: the pain is usually worse at night when you lie on that side. Simple, everyday tasks can be hard to do. Your shoulder becomes stiff to the point where you can’t move it. Exercises and physical therapy can improve your range of motion. Untreated, it could take 2-3 years to “thaw.” It mostly happens to people between 40 and 60. Women and people with diabetes are more likely to have this problem.
- Tendinitis and bursitis: these are swelling around a muscle or bone, usually brought on by the overuse or injury of a joint, like your ankle, elbow, knee, hip, shoulder, or wrist. Treat these with RICE, too. Call your doctor if the pain and swelling are severe, get worse, or if there’s any redness.
- Arthritis: The leading cause of disability in America is a group of more than 100 diseases that cause joint pain. Symptoms, which may come and go, often include swelling, pain, stiffness, and limited motion. They could be the result of wear and tear or inflammation triggered by your immune system. Arthritis usually can’t be cured, but you can often ease pain and manage the condition with your doctor’s help.
- Stomach ache: It could be for some reasons, including indigestion, gas, and constipation, but it won’t last for more than a few hours and isn’t severe. OTC medicines may help a tummy ache or upset stomach feel better until it passes. Call your doctor if the pain is sudden and severe, lasts for days, or if you’re vomiting blood, have bloody stool, or notice any other unusual symptoms.
- Sciatica: This shooting pain can make either sitting or standing uncomfortable. You might feel weak, numb, and a burning or tingling in your leg, but it’s not a cramp. It’s a pinched nerve or slipped a disk in your lower back. Sneezing and coughing can sharpen the pain. Sciatica usually goes away in a few weeks with rest and gentle exercise, but you should see your doctor. Most people who get it are between 30 and 50.
- Nerve pain: Tingling, burning, numbness, and weakness can all signal a problem with your nerves. People with uncontrolled diabetes tend to get nerve damage in their feet, hands, arms, and legs. Shingles, a painful rash caused by the chickenpox virus traveling down nerves, can lead to ongoing pain. When your organs are affected, you could have trouble with digestion or pee. Medications, physical therapy, and eating well can help.
- Carpal tunnel syndrome: There’s little evidence that keyboard overuse is at fault for one of the leading nerve disorders. Pecking at the computer could make the tingling and numbness in your fingers worse though if you already have a pinched nerve. Rest first; avoid bending or twisting your wrist for a couple of weeks. Then try yoga or physical therapy. Sometimes medicines that reduce swelling can ease symptoms.
- Sore, swollen feet: Rest and put your feet up! Ice them for 15-20 minutes at a time. If you must stand on a hard surface all day, try compression stockings, wear shoes with excellent support, and take breaks off your feet when you can. Women and people who have flat feet or high arches are more prone to plantar fasciitis, which makes the bottom of your heel hurt. Stretching is good for that.
4 Top fish protein sources
- Salmon: You’ve heard it before, but the pink fish’s power is worthy of repeating: Loaded with healthy fats and packed with vitamins and minerals (including 50% of your daily vitamin B6, and 90% of your daily vitamin B12 needs), salmon is hands down one of the
- Trout: Trout is jam-packed with pretty much all the nutrients you could want or need. It has all essential minerals—calcium, iron, copper, magnesium, just to name a few—in varying amounts, and 6oz delivers 38% of your daily B-3 (Niacin) needs and a whopping 220% of your daily B-12. Try oven-roasting a fillet with a little lemon, salt, and pepper on top.
A 6oz serving delivers 252 calories, 12g fat, 0g carbs, and 40g protein.
- Sardines: these tiny fish are low in the food chain, which means the wild-caught variety are more sustainable and less likely to have mercury contamination. Opt for fresh if you can find it, but most stores only carry canned, which still packs a potent nutritional punch with 60% of your daily calcium and 240% of your regular vitamin B12.
a 6oz serving delivers 348 calories, 18g fat, 0g carbs, and 42g protein.
- Tuna: This meaty fish is one of the best for buff guys. The texture of fresh tuna is satiating like a steak and it offers a ridiculous amount of both protein (50g) and vitamins (84% daily vitamin A, 306% daily vitamin B12, 40% regular vitamin B6). But the species is wildly overfished, so opt for farmed steaks or even sustainable canned brands
A 6oz serving delivers 244 calories, 8g fat, 0g carbs, and 50g protein.
Performing the exercises the right way and getting good and constant protein intake is the best way to stay fit and avoid common injury. Contact your doctor for any unusual sign.
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