For the past three months I have been training hard but my muscles are not growing. What should I do?

For the past three months I have been training hard but my muscles are not growing. What should I do?

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Ensure you have designed an Appropriate Workout Program, that,Has Compound Exercises that workout your entire body…not Body Part Split (Body Building type) ExercisesI would recommend Squats, Deadlifts, (Overhead) Presses / Bench Press (alternating)… Include Power Cleans in about a months’ time. Include Chin-ups, as an additional Exercise, as on all days, right from the start.Has Progressive Overload as its Foundation, (you need to increase weight, progressively, in a meaningful manner, EVERY TIME you workout)Has Linear Progression built into it, (until you graduate from a Novice into an Intermediate)Should provide for appropriate Rest Days. You CANNOT work out everyday. In fact, workout no more than 3 days per week… 2 days per week is sufficient (3 days per week is much better/quicker results)… Any less than 2 per week or any…
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Best Deltoid exercises at home

Best Deltoid exercises at home

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Would suggest that you do NOT look at workouts by Body Part Splits. Why only Deltoids? Why only at Home? To be able to discuss more at length, need to know some details for the above questions. Anyway, generally speaking, Barbell (Free Weights) Exercises (Compound Exercises that work your Whole Body) is something that you can do from home (provided you buy Barbell, Weights, a Power Rack)… You will also need to learn how to perform these exercises. You will need to design a Training Program (do it yourself, if you know what you are doing. Otherwise, contact a Qualified Professional… If you need our help, contact us. Squats, Deadlifts, (Overhead) Presses alternating with Bench Presses, Power Cleans and Chin-ups should all be a part of your Training Program. The…
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Why do I gain fat as well as muscle after strength training?

Why do I gain fat as well as muscle after strength training?

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It is not specifically, the Strength Training, that is causing Fat Gain. It is the CALORIE SURPLUS which is causing it…along with the TYPE OF CALORIES that you are consuming. To be clear, Calorie Surplus is MANDATORY for you to grow. If you are in a Calorie Deficit status, you will NOT grow. In a Calorie Surplus state, your body then distributes these Calorie Surpluses towards Muscle growth and Fat Storage etc… You cannot get only one to happen without the other. However, you can Skew this as, much more towards Muscle Growth and less towards Fat Storage. Strength Training gives your Body a Reason to Grow Muscle. At that time, it is looking for something to Fuel that Growth. Therefore, you need to keep yourself in a Calorie Surplus…
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What should I do to lose weight in one month?

What should I do to lose weight in one month?

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The First and Foremost thing with regard to losing excess body weight is through proper Nutrition. 1. Depending upon whether you have a Sedentary or Active Lifestyle, you will adjust the number of Calories of Food Consumed. 2. The type/quality of Food you eat is also important. Avoid Junk Food and Fast Food. Eat healthy food, prepared at home, to the extent possible. 3. Avoid Simple Carbohydrates (those that digest very quickly), such as Sugars, Starches….Rice, White Bread… 4. Eat Complex Carbohydrates (those that do NOT digest very quickly)… Oats is a good example (for Oats, make sure you are not allergic to Gluten). 5. Vegetables are an Excellent source of Carbohydrates and contain many other Essential Nutrients. Never avoid Vegetables. 6. Portion Control… It is important that you eat…
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What are the simplest ways to reduce weight at home?

What are the simplest ways to reduce weight at home?

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Two things you need to keep aware of, with regard to Reducing/Maintaining a Healthy Body Weight. 1. Nutrition 2. Keeping an Active Lifestyle To this would add that it is important to NOT let Stress get to you. Take it Easy…it is NOT worth it to get Stressed All the Time (Chronic Stress). This is NOT GOOD…to be Stressed Out Always. Now to elaborate… 1. Nutrition. This is the MOST IMPORTANT aspect. I would suggest the following: a. What to Eat Avoid Junk Food/Fast Food and Colas (of any kind). Reduce intake of Simple Carbohydrates (white Rice, white Bread, Flour…) Increase Intake of Complex Carbohydrates (Oats, Millets and such) Note that Vegetables are an EXCELLENT Source of Carbohydrates and other Essential Nutrients. Have a Good Amount of Quality Protein with…
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How do I lose weight when I am working from 10 to 8?  I work with a bank and can’t cook food for myself. Living in a remote area where I can’t find the brown bread, brocolli and all.Also there is no gym in our area.

How do I lose weight when I am working from 10 to 8? I work with a bank and can’t cook food for myself. Living in a remote area where I can’t find the brown bread, brocolli and all.Also there is no gym in our area.

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If you look hard enough, you’ll always find a way. It does not have to be the Conventional/Traditional way, but, still there will be a way to get things done, if you look hard enough…and perhaps, think outside-the-box somewhat. The situation is specific to you, and only you know the exact details. So, you’ll have to figure this one out yourself. Here are some guidelines: Proper Nutrition: This is WAY MORE IMPORTANT than anything else. a. The kind of foods you eat is important. AVOID Fast Foods, Absolutely AVOID Colas / Soft Drinks of any kind. Reduce Simple Carbohydrates (the kind that digest very quickly and cause spikes in your Blood Sugar and Insulin Levels). Consume Complex Carbohydrates (things that do NOT digest Quickly). Note that Vegetables are an EXCELLENT…
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Is aerobics helpful to gain weight?

Is aerobics helpful to gain weight?

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There are several issues to address in the question. Gain Weight It’s easy enough to gain body weight. But, we need to ensure that it is done in a healthy manner. We want to build more muscle (does not mean, we all look like Arnold Schwarzenegger). Need to get Stronger. This will automatically, get you to gain weight. So, it’s good to gain Body Weight, due to Muscle gain, rather than due to more Fat gains. An important point to note is that, we CANNOT make it like we gain 100% Muscle growth with 0% Fat increase. This is NOT possible. We can skew this towards MORE muscle growth, with a proper Training Program, and with Proper Nutrition. Aerobics… Cardio For those who are presently leading a VERY SEDENTARY lifestyle,…
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How can I get an aesthetic physique?

How can I get an aesthetic physique?

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Some pointers towards this. Broadly, you’ll need to look at the following: Proper Training Program Proper Nutrition Lifestyle Changes to ensure a Stress Free (as much as possible) Life Proper Training Program: With regard to a Proper Training Program, you want to ensure that you work out a proper Training Program/Schedule. Do this yourself, if you know what you are doing. If not, approach a Professional to help you Design one. Ensure that the person is Qualified (only Certificates, means NOTHING…wearing a T-Shirt that has the words “Personal Trainer” Monogrammed somewhere means NOTHING). Ensure that the person has adequate Experience with the Training (they’ve trained themselves and others). Remember, a good Training Program should Fit your Overall Goals for Health/Fitness. Once you are Convinced and are Comfortable with the Training…
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Steps to a flat tummy and simple excersises to reduce belly fat.

Steps to a flat tummy and simple excersises to reduce belly fat.

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Depending upon how much Belly Fat you have accumulated, it is not going to be possible to reduce all the extra Fat within one week…even if it were possible, it wouldn’t be healthy. Understand that it took a LONG TIME for the Extra Fat to accumulate and will take time to go away. No Exercise is going to accomplish this within one week. In fact, more than Exercise, you need to Concentrate more on Food. Remember, YOU CANNOT OUT EXERCISE A BAD DIET. And, before we delve into any discussion, if it only Belly Fat that you have accumulated (and not elsewhere), please get yourself screened IMMEDIATELY for Diabetes/Pre-Diabetes. Ok, continuing on… The following are my Recommendations to Reduce Extra Belly Fat, in a Healthy Manner…will likely take much more…
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What is a very cheap supplement for help with gaining weight fast?

What is a very cheap supplement for help with gaining weight fast?

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Supplements are Just That…they SUPPLEMENT your Regular Food, when your Regular Food is not Sufficient. They ARE NOT A REPLACEMENT for your Regular Food. First off, what are your Regular Meals like? Are you getting adequate amounts of Healthy Carbohydrates, Good Quality Proteins and Good FAT (yes FAT)…!? Look at these first. They are Cheaper and Healthier, than Supplements. The next thing that you need to look at is…are you giving your body, a Good Reason to Gain Weight? Goes without saying that you want to Gain Weight in a Healthy Manner. Gaining a TON of UNWANTED BODY FAT will undoubtedly increase your Body Weight…but, obviously, that’s not Healthy. You want to increase your Body Weight, by Increasing Muscle Mass & Bone Density (your Body Fat Levels will also Increase…
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