10 Foods That Clean Your Facial Skin

Everyone wants clean, healthy, and great looking skin. Although moisturizers are great, as are certain facial products you can use at home, and different makeup products you can purchase, there are also several foods that will help clear your skin, and give you that young, glowing look you are in search of. With several different ingredients, healthy oils, and essential nutrients, these are 10 Food That cleans your facial skin, and will give you that young, healthy glow, and the all natural skin appearance you are looking for.

1. Avocados – Not only are they used in many facial products, but the skin as well as the fruit of the avocado are exceptionally high in Vitamin B. Niacin (b-3), is very important to smooth, healthy skin, and can help with the appearance of irritated, red, or puffy skin. If you choose this fruit, you can either consume it in a salad, in a smoothie, or on its own; or, you can choose to use the fruit as a facial rub, with other natural ingredients, to help with the skin’s overall appearance.

2. Berries – Vitamin C is another essential for healthy skin, and berries have it. From strawberries to blackberries, the vitamins will work to help build collagen fibers, and provide younger looking skin. Antioxidants are also very high in the berries you consume, and these are essential to helping with inflammation. Whether you consume smoothies on a regular basis, or just eat a few strawberries each day, they are great resources for healthier looking skin.

3. Cottage Cheese – Selenium and Vitamin E which are found in this food, help fight free radicals, as well as provide higher antioxidant counts for healthier looking skin. Certain reports also claim that cottage cheese can help prevent certain types of cancers, if eaten as part of a healthy diet plan.

4. Almonds (nuts) – Fatty acids found in these foods help maintain the cell membrane, and help remove harmful toxins from the body. They also help retain water, which gives the skin the plump, healthy look you want over your face and body. Plus, the healthy oils and fats in nuts are great for overall heart health, and maintaining a healthy weight, which is something everyone wants to do.

5. Potatoes – A baked potato can provide a high amount of copper the body needs, for a healthy glow. The high zinc and Vitamin C count also aid in creating more elastin in the skin, providing young, healthy, and vibrant looking skin, at all times of the day.

6. Healthy whole grains – Although grains that are low on the glycemic index cause a spike in blood sugars, whole grains are on the high end of the spectrum, meaning they are also going to help in keeping the young looking, healthy appearance you want, when you are considering skin care, and the best looking skin possible. You do have to make sure they are high in fiber (look for foods listed high by the Whole Grain Council), for the best results, and for the most benefits to your skin.

7. Flax seed – If you do not love fish, or other foods that are high in omega-3 fatty acids, flax seed oil is the perfect solution for you. The high omega-3 count is going to help with hydrating the body, diluting sebum levels, unclogging pores, and helping prevent and fight acne. The healthy oils found in this flax seed oil, will give the skin the natural glow, and will provide you with the health benefits you need, for young, healthy skin.

8. Yogurt – High in protein, yogurt is going to help create firmer, more elastic looking skin. Greek yogurt is even more beneficial, as it contains more than two times the amount of protein, and is high in fiber, as regular blends of yogurt that you would consume. As an added benefit, there are several great flavors, and you can go with plain if you add some berries, or honey, for a little more flavor.

9. Pepper – With green, yellow, orange, and red, not only are peppers fun and colorful on your plate, they can also help with the crow’s feet you experience below your eyes. Carotenoids (antioxidants in these peppers) help with wrinkle prevention, and they can also help to reduce wrinkles, for younger, and for fine and healthy looking skin, if eaten on a regular basis.

10. Mango – Not only is it a delicious fruit, it can also help with the overall look and health of your skin. Mango contains more than 80% of the Vitamin A you need to consume during the course of the day, and it can help maintain the skin, and overall appearance of it. The high levels of antioxidants also help fight off free radicals, meaning you are not going to notice premature, or aging skin, at a younger age than you would hope to. Plus, it is low in calories, and it is a great fruit to add to your diet regime.

Of course there are several other foods that you can include in the diet, that are going to help with the appearance of the skin, as well as with your overall health. From fish such as salmon, that are high in omega-3 fatty acids, to walnuts, that have the oil that will help soften the skin, there are several foods that you can choose from, for better, younger looking skin. Depending on your diet, and foods you enjoy, some options are going to be better than others, for certain dieters.

Regardless of the benefits you are looking for, or what kind of appearance you want your skin to have, these 10 Food That cleans your facial skin are not only going to provide a finer, younger appearance, they will also make you feel better. For heart health, as well as for the benefit of younger looking skin, these are 10 of the many great options and foods that you should consider adding to the diet on a regular basis, for the results, and great looking complexion, you seek.

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7 Untold Benefits of Drinking Coffee

When you wake up in the morning feeling groggy and tired, coffee can be just what you need to wake up. It can give you energy and clear your mind so you can focus and get things done. While you know you can rely on a cup o’ joe to perk you up, do you know the other benefits of drinking it? You might be surprised to learn some of the unique benefits of drinking coffee that most people aren’t aware of!

1. Longer Life – A recent study done by the National Cancer Institute found that individuals who drink coffee on a regular basis are likely to live longer than those who don’t. The study was done with 400,000 people of all ages who drank both regular and decaf, depending on their preference. Although the reasoning behind this still isn’t clear, many scientists think it’s due to the many antioxidants that are naturally found in coffee.

Another reason why coffee may result in a longer life is because it can help get rid of bad habits that most people have. For example, drinking a cup of coffee throughout the day can easily replace the act of picking up a cigarette and smoking. Coffee can also reduce unhealthy snacking and promote exercise for those who drink it regularly. All of these things can contribute to a longer life just from sipping your favorite beverage each day!

2. Disease Prevention – In a study done by Harvard, researchers found that drinking one to three cups of coffee per day can benefit the health dramatically. For example, consuming one to three cups per day can reduce your risk of diabetes. In addition to this, drinking six or more cups per day can even further decrease that risk. This study also showed that the development of Parkinson’s disease could be decreased by 80% and risk of colon cancer could be decreased by 25% for coffee drinkers. The Journal of Nutrition also did research that showed women who consumed four or more cups of coffee per day could decrease their chances of developing breast cancer by 40%.

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HER LOSS LED TO MAJOR GAINS

ONCE RACHEL GRIBBEN GOT BACK IN SHAPE

SHE TURNED HER ACCOMPLISHMENT INTO A SUCCESSFUL BUSINESS.

STORY BY Elizabeth Heubeck PHOTOGRAPHY BY André Chung

Rachel Gribbin knows what it's like to face the challenge of losing a significant amount of weight. The 34-year-old's story—at least the part where she put on the weight—is not unlike that of countless other women.

In high school Gribbin was an active athlete, running varsity cross country. Then in her 20s she married, had two children 13 months apart, and was working full time as a Spanish teacher. She never lost all the weight she had gained with her two pregnancies, and then she tacked on a few more pounds. Regular exercise and healthy eating habits took a back burner to the daily rigors of caring for her children (now 9 and 10), maintaining a household and holding down a full-time job. Eventually, Gribbin ballooned to 50 pounds over what she believed was her ideal weight. This part of her story, unfortunately, is not uncommon.

But what happened next is. The next chapter of Gribbin's story tells of her renewed commitment to personal fitness, as well as the making of an entrepreneur.

GETTING BACK IN SHAPE

Rather than simply chalking up her weight gain to childbirth and easing into larger-sized clothing, Gribbin decided to take control.

She started by changing the way she ate. "I started eating real food," she says, which meant, for Gribbin, eschewing packaged and processed food that is quick and easy, but typically loaded with sodium and other less-than-healthy ingredients.

Then, in 2009, she got serious about getting back in shape. Having stopped working full-time to stay home with her children, Gribbin had more time to explore fitness. She began taking Pilates and fitness bootcamp classes, which combine fat loss with camaraderie. Perhaps it was her inner teacher that led Gribbin to become certified to teach Pilates. After working with a personal trainer to meet her own weight loss and fitness goals, Gribbin decided to become certified in personal training. That was the seed that eventually blossomed into her business, Fuseology Fitness.

STARTING SMALL

But it didn't happen overnight. Once Gribbin had received personal training certification, an acquaintance asked if she'd consider training her. That was in 2011. Today, Donna Kaplan remains a client.

"She really knows her stuff," says Kaplan, an office manager who lives in Columbia. "You never know what you're going to do with her. You never do the same workout twice." A devoted participant in Gribbin's bootcamp class, Kaplan appreciates its variety. One day the class might be held outside, another day inside; sometimes they work with weights, other days not. The diversity keeps her engaged and staves off boredom.

Kaplan also appreciates the personal attention Gribbin gives to each client. "She knows my knees bother me. She shows us modifications. She's really cautious," Kaplan says.

That first client led to others. Soon, Gribbin was offering an outdoor bootcamp class to her neighbors, and meeting women in their homes for solo or small-group exercise classes while their children napped. To date, Gribbin has done no paid advertising. She's accrued all her clients through referrals and word of mouth, which indicates a high level of client satisfaction.

"It's fun. It's motivating. You get to see people push themselves, to progress over six months," Gribbin says of fitness training.

FUSEOLOGY'S APPROACH TO FITNESS

Gribben's philosophy is to mix things up. "I'm a fan of cross-training," she says. "I think it's about having a good balance" of activities. Unlike many franchise studios that push only one form of physical activity, whether it's spinning or barre, Gribbin stresses variety.

"Muscle confusion" is the main reason. When performing the same form of exercise repeatedly, the working muscles get accustomed to it, and eventually stop working so hard. Muscle confusion, says Gribben, does the opposite. She exposes her clients to activities that require the use of different muscle groups so the exercise routines not only keep muscles on high-alert; they do the same for the mind. This tends to result in less workout boredom – which can lead to burnout.

Then there's the food part, which Gribbin takes just as seriously as physical activity. "It's a total package. I make that very clear up front. There is a dietary piece," she says. Gribbin encourages her clients to use Myfitnesspal, a free mobile application that serves as an electronic diet and exercise journal. Gribbin herself uses the app and shares her food intake with clients, even when it's not ideal. "If I have a cupcake and a glass of wine, I want them to see that," she says.

She's showing her clients— especially those whose issues with food border on obsessions—that, on occasion, it's okay to treat yourself.

"I've had people call me at the fast food drive-through in tears. It's so mental. Food can be like a drug," Gribbin says.

She believes that diet—not to be confused with 'dieting,' a no-no in Gribbin's world—is 80 to 90 percent of clients' success. "They can exercise three times a day but the changes won't come unless they change how they eat," she stresses.

Gribbin shares everything she's learned about healthy weight with her clients – from addressing good eating habits to finding a varied activity regimen that works for each one personally. And she keeps expectations realistic. "It takes time, patience, and dedication," she says.

So, too, does growing a business.

FUTURE GROWTH

"For the time being, I'm happy," says Gribben of her business goals. "I toy with opening my own studio all the time. I would love to have my own space." She pauses. "But right now, I'm very comfortable with the flexibility I have. My kids are at that impressionable age. I want to be there at the soccer games, the swim meets," she says.

For now, Gribbin is committed to operating her business the way she approaches fitness – both with her clients and herself. "I think it's about having a good balance in your life," she says. *

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How to Build Muscles (for Girls)

Building muscle isn't easy, but it's totally possible! Here's how to do it.

EditSteps

1. 
   1
   Get Fit! If you're not already part of a sports team, join one. Good sports teams to try are soccer, basketball, volleyball, swimming, cheerleading, and gymnastics.
2. 
   2
   Eat right. Eating the right foods will keep you fit, while keeping you full. Certain foods will help you gain muscle.
3. 
   3
   Drink lots of milk and water. Milk has calcium, which helps build bones. Another healthier choice compared to milk is almond milk it has less sugar and twice as much calcium.
4. 
   4
   Don't over stretch! Stretching is a good idea, but over stretching could lead to a slew of problems, like tearing a ligament or muscle.
5. 
   5
   Get the right amount of sleep. It keeps you alert and focused, and besides, you wouldn't want to doze off to sleep in the middle of a workout or competition!

• Push ups, pull ups, and sit ups do help.
• It takes time, so don't expect overnight results.
• Try join a Zumba or yoga class. Maybe, gymnastics. Or something that will get your heart rate up. So, while your having fun, you will get exercise.
• Test yourself- lift heavy boxes or try to open the cookie jar. Anything that's makes your heart rate go up.

EditWarnings

• Don't hurt yourself by doing excessive workouts.

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How to Build Muscle

Are you looking to grow muscle mass, and burn calories more efficiently? It doesn't happen overnight (as any bodybuilder can tell you) but you'll be well on your way to adding muscle mass to your frame if you follow these steps consistently.

Part 1 of 3: Diet

1. 
   1
   Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories.
2. 
   2
   Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams—or about 6 to 12 ounces—of protein every day.
3. 
   3
   Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces
4. 
   4
   Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.
   • To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
   • 8 oz skim milk
   • 1 banana
   • 1 tbsp peanut butter
   • 2 scoops of protein powder
5. 
   5
   Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.
   • Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
   • Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.
   • Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many Omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
   • A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by .001 for maximum trans-fats; by .008 for maximum saturated fats; and by .03 for the "good fats." For example, for a 2,500-calorie diet, you would limit trans-fats to 3 grams or less, saturated fats to 20 grams or less, and up to 75 grams of mono and polyunsaturated fats.
6. 
   6
   Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.

EditPart 2 of 3: Exercise Guidelines

1. 
   1
   A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning.
2. 
   2
   Warm Up. Before you begin any exercise routine, whether it is a simple jog, or a 300 pound dead-lift, start with a low intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.
   • You should never stretch a cold muscle. Research has shown that pre-workout stretching, contrary to deeply-ingrained public opinion, does not prevent injury and may in fact result in poorer performance. Stretching is best done following a workout.
3. 
   3
   Work harder but shorter. Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.
   • Limit your overall training to about 45 minutes a day.
   • Every four to six weeks, vary your routine. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises. Try a week of really piling the weights on, and do two to four reps at the maximum weight you can manage with proper form.
4. 
   4
   Work your whole body. You'll see maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce (including epinephrine and norepinephrine), which in turn stimulates muscle growth both while you exercise and for the entire day.
   • Give all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.
   • Compound exercises such as squats, dead-lifts, presses, rows, and pull-ups use a lot of different muscles.
   • You can work the entire body in each session, or divide your sessions between, for example, the upper body one day, and the lower body the next.
   • Don't rush. Advanced lifters often base their routines around a technique calledexplosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.
5. 
   5
   Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week.
6. 
   6
   Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.
   • In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training," in which you'll lose the ability to "pump," (engorge the muscles with oxygen-rich blood), and can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
     • Chronic fatigue
     • Strength loss
     • Loss of appetite
     • Insomnia
     • Depression
     • Lowered sex drive
     • Chronic soreness
     • Prone to injury
   • To avoid over-training, set up a schedule that works for you and your goals. Here is an example for a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
     • Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
     • Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
     • Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
     • Day 4: Chest, biceps, and abs.
     • Day 5 - Day 7, rest.
7. 
   7
   Lower your stress levels. Whether your stress comes from job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress increases the production of the hormone cortisol, a hormone that encourages your body to store fat and burn muscle tissue.

EditPart 3 of 3: Specific Muscle Exercises

1. 
   1
   Target your pecs with chest exercises. The bench-press is the most dependable way to gain chest muscle, although there are lots of different exercises for the chest.
   • For the bench-press, start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5 lbs or 10 lbs on each side. With arms at shoulder-width apart, grab onto the bar and slowly lower the bar until it's about to touch the bottom of your chest; push up explosively until your arms are fully extended upwards. Do 8-10 repetitions (reps) like this for three sets (3 x 8), adding additional weight each set.
   • Lift weights on the incline bench press. The incline is like the bench press, but the bench is slightly elevated at about 40 degrees. Do 3 x 8. It will be harder to lift the bar on an incline, so start out with less weight than you would on the bench-press.
   • Do push-ups. Combine push-ups with other chest exercises, or do them independently. Keep your arms at shoulder-width when you lower yourself down. The closer your hands are to one another, the more you'll work your triceps.
2. 
   2
   Target your triceps with arm exercises. Dips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to bench-press large amounts of weight.
   • To do dips, place your hands at shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Lift back up with your arms to starting position; repeat, doing 3 x 20.
   • Alternately, you can do a chest dip on a dip machine, grabbing hold of two beams, bending your feet back off the ground, and lowering your body until your knees nearly touch the ground. Lift back up with your arms until their are locked.
   • Do skull crushers. Lay down flat on a bench with a bar. Bend your elbows so that the bar is about a couple inches from your forehead. Slowly push the bar up until your arms are fully extended before bringing the weight back down. Keep your elbows close together. Repeat 3 x 8.
   • Do overhead dumbbell press. Take a dumbbell and carefully lift it over your head so that your forearms, gripping the dumbbell, are horizontal behind you. Lift your forearms into vertical position above your head, taking care not to hit your head with the dumbbell. Keep your elbows close together. 3 x 8.
3. 
   3
   Target your biceps with arm exercises. Dumbbell arm curls are probably the most effective way to improve strength in your biceps. As with all exercises, build muscle by steadily increasing the weight you lift.
   • Do individual arm curls with dumbbells. Sit down on a bench and grab onto a dumbbell on the ground, with your hand in between your thighs. Using your thigh as a fulcrum, lift the dumbbell all the way to the upper chest by curling your arm upward. Switch to the opposite hand and repeat. 3 x 8.
   • Do arm curls on a weighted bar. Standing up, grab hold of a weighted bar with both hands. Let the arms extend all the way down to the thighs. Using only your arms, lift the weight up to your chest by curling your arms upward. 3 x 8.
   • Do pull-ups. Jump onto or grab hold of a horizontal bar that is comfortably taller than you. Lift your legs back so that you are hanging from the bar. With your hands shoulder-width apart, and your palms facing toward you, lift your chin up to the bar using only your arms. 2 x 8.
4. 
   4
   Work your quads and hamstrings with squats. Squats are the go-to exercise for building muscle in your legs. Here are three different kinds of squats that will work different parts of your leg muscles.
   • Do standard squats with a weighted bar. Place enough weight on a 45 lb bar and rack it so that it's a little lower than shoulder-height. Duck under the bar and come up so that the bar fits comfortably between your shoulder blades. Your knees should be slightly bent. Lift the bar up off the rack and move backwards one step. Your legs should be slightly wider than shoulder-length.
     • Slowly bring the weight down by bending your knees. Keep your hips under the bar.
     • Arch your back slightly but keep your torso erect.
     • Bring your butt down as far as you can, keeping the tension on the leg muscles.
     • Exhale deeply and use your legs and hips, not your back, to lift out of the squat. 3 x 10.
   • Do front squats with a weighted bar. Rack a weighted bar at just-below shoulder-level. Come up to the bar from the front, positioning the bar on the front shoulders. Cross your arms over onto the bar and walk it out. Keeping your back straight, bend your legs into a squat, with your hips under the bar. Explode upward and repeat. 3 x 10.
   • Do Belgian squats with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Explode upward. 3 x 8. Repeat using opposite leg.
5. 
   5
   Target your abdominal muscles with crunches and core exercises. Your abs define the muscles on your stomach, giving you that chiseled 6-pack look. There are a variety of exercises that work out your abdominals. Here are a couple.
   • Do standard/oblique crunches. Lie down on a mat and position both arms behind your head without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the small of your back into the ground, slowly roll your shoulders off the ground only a couple of inches (not all the way to your feet). Don't use your momentum to help you up; use slow, regulated movements. Repeat 3 x 20.
     • For oblique crunches, tilt your torso to one side as you lift your shoulders off the ground. Alternate sides after each crunch.
   • Do planks to work the abs and the core. Lie face-down on the floor. Lift yourself up so that your body is still parallel to the floor, with your forearms (flat on the floor) and your toes supporting your weight. Keep your body straight and hold your position for as long as possible.

Tips

• If you're watching television, do quick workouts when the commercials come on.
• To continue building more muscle, increase the amount of weight that you're lifting over time.
• Your ability to build muscle can be influenced by genetics and gender. Some people are genetically predisposed to build muscle easily. Other people may need to experiment with different eating habits and training routines to find what works for them.
• Weight training, circuit training and strength training are great ways to start the build up.
• Eat clean and frequently, lifting weights lowers the bodies defense system as it repairs the torn muscles, vitamins are therefore vital to boost the immune system. Lift heavy, rest often.
• Exercising every single day is very beneficial. Don't worry, you won't harm yourself because your muscles rest in your sleep.
• Variation on front squat, perform a power clean and do a full front squat and repeat, 5x5s work well as an alternate to 3x8s, 5 rep sets help avoid failure which tells your brain not to try to contract that muscle group as hard the next time you try.
• Train with something to distract you from giving up. For example, a friend or music to do it with.
• Most bodybuilders greatly limit their cardio while they're "bulking" (building muscle), then add more cardio when they're "cutting" (shedding fat).
• Rest is just as important as lifting, take a minute breather between sets.

Warnings

• Don't be intimidated or make assumptions when you see someone using a different amount of weight than you. They may be on a program in which they are doing fewer reps with more weight, or vice versa. Building muscle has nothing to do with how much someone else is lifting, it has to do with how much you're challenging yourself.
• As you gain muscle, your metabolism will regulate itself like a thermostat in an effort to sustain some sort of equilibrium in body weight. You may have to raise your calories a second time to maintain the weight gains.
• If you are a beginner, start with lighter weights because if you try to lift heavier weight you can hurt yourself.

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