Every survivalist guide will tell you that calamities and crisis situations may occur to anybody regardless of race or gender. It doesn’t matter if it is a terrorist attack, famine, an earthquake or a civil war, you must be ready to take on it by fighting back or evacuating. Moreover, you should be prepared enough to have a plan and some supplies on hand to take on the situation.

How to Come Up With Your Mass Departure Strategy Before Disaster Strikes

1. Create Your Preparedness Bag – Assembling a survival bag is preferable to buying one. If you shop for your own provisions, you will be able to choose which products to use. Some survival kits are sold in stores and can be bought for a lower cost than an assembled one. If you choose to purchase one, make sure all the supplies in it are high quality. Also, make sure the kit has room for some more things you want to take with you when it’s time to evacuate, for instance concealable knives for self defense reasons.

A complete emergency bag is an investment decision you wish you never have to make use of. A survival bag must contain food, a water resistant blanket or poncho, matches or lighter in waterproof containers, flashlights and batteries.

2. Have Your Car Ready – Have your car tuned regularly to always be on the ready just in case you have to move. Don’t be stranded with a disabled vehicle when everyone else is on the go loading provisions inside their vehicles. You have to learn how to fix your vehicle when this happens.

Some of those pen flares are available in local outlets, so make sure you have one in your car at all times. Flares are the most useful things to have when you’re in a crisis situation. Shooting a flare up in the sky will alert search parties to your spot .

3. Defending Strategies – Some individuals find it hard to keep guns inside their home, but you need a weapon inside your emergency kit just in case you need to defend yourself when there’s an emergency. Criminals often flourish in chaotic situations, and a disaster is no exception. These people know that everybody, including the law enforcement, will be busy with other things to control petty crimes around the neighbourhood.

Some criminals really do take advantage of the resulting chaos when there’s a calamity. You must find a way to defend your family from these looters. You can create weapons at home, such as a homemade stun gun.

Only you can determine whether or not your family is crisis-ready, don’t mind the people who tell you you’re being overly paranoid. While every one of us hopes to live a fairly monotonous life, we must always be alert at the possibility that problematic accidents may happen at any time.

“If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.”
-Henry David Thoreau

The Becoming of a Warrior: A Pathway to Transformation.

Well, that is what I am officially calling this body transformation. If you have not noticed yet, I like to make matters a little more striking. Meaning, besides of calling this “Brandon Cook’s transformation story”… BORiiiiiing! I would rather name it: “The Becoming of a Warrior.”

Doesn’t that have a nice ring to it? If you must, blame it on my creative side. All the same, my purpose IS to convert into a warrior, so I thought the title seemed right.

It’s possible that my interpretation of a warrior may be slightly dissimilar from yours. To me a warrior is not just a soldier who engages in battles, but in addition to has the potential to evolve into something more. Let’s take a look at some definitions from dictionary.com:

Warrior  -noun
1.One who is engaged in or experienced in battle; soldier.
2.One who shows or has shown great vigor, courage, or aggressiveness, as in politics or athletics.
3.One who is engaged aggressively or energetically in an activity, cause, or conflict.

So, by these definitions a warrior could be a soldier, a politician, an athlete, or even an activist for a certain cause. More generally, any person showing great vigor, strength or courage while involved in an activity, or in the resolution of some type of conflict could be considered a warrior.

As you may know, I have chosen to name this blog The Awakened Warrior.  This is my ideal of the warrior. In a real sense this is synonymous with an enlightened or spiritual warrior, one whose training, battles, and life experiences has led him or her to a higher level of consciousness or understanding of the world.

Thus, as the warrior awakens to a heightened perception and understanding of himself and his ultimate reality he transcends the state of mere warrior and becomes the warrior-sage.

According to Carl Jung, an archetype is an inherited pattern of thought or symbolic image that is derived from the past collective experience of humanity and is present in the unconscious of the individual.

The warrior is just one of many common archetypes. Others are the teacher, the clown, the bully, the redeemer, the sage, the lover, the hero, the villain, the goddess, or one of many others.

The Awakened Warrior is the fusing of two archetypes.  The warrior and the sage (an extremely wise person.) This individual has the heart, strength, courage, and power of the warrior, alongside the wisdom, discernment, and experience of the sage.

So, this is what I imply when I refer to a warrior or an awakened warrior. Both Bruce Lee and Morihei Ueshiba serve as great examples of awakened warriors.

Morihei Ueshiba was the founder of the popular Japanese Martial Art Aikido. After mastering the classical styles of Judo, Kendo, and Jujitsu he created Aikido in correlation with his spiritual philosophy.  Aikido is the art of non-resistance and utilizes this principle to turn the attackers own force and momentum against him.  Using throws, joint locks, and pins to subdue an attacker in a nonviolent way. Morihei developed Aikido as a way to cultivate peace and harmony in the world. He is reknowned as one of the greatest martial artists of all time.

Bruce Lee… okay, well I’m sure you know who Bruce Lee is!!!  Yet, you may not realize that Bruce Lee was much more than an actor, he was a martial artist, a philosopher, film director, screen writer, student of Wing Chun and founder of Jeet Kune Do. He is considered by many as the most influential martial artist of the 20th century, and a cultural icon.  Bruce Lee was also an ectomorph who weighed only 135-145 lbs. So he also serves as a great example for many hardgainers.

As I keep learning more and more, the more respect I have for these two warriors and all that they have achieved. 

My training will be following along side of this ideal of a warrior. I will be concentrating on strength and conditioning training while merging it with martial arts, meditation and a mind/body techniques. Here’s a few examples where my training philosophy differs from your typical bodybuilder, athlete or strength coach:

» • I have added daily Zen meditation, affirmations, journaling, and visualization to tap into the subconscious mind and overcome any limiting beliefs.
» • I have blended elements and ideas from Aikido, Tai Chi, and other martial arts to develop the inner and outer warrior.
» • For the mind I include science, philosophy and spirituality, as well as, other topics through a process of continual reading, learning and growth.
» • To build, strengthen, and transform the body I incorporate various forms of calisthenics (bodyweight training), and strength training (weight lifting).
» • In addition, I will use various conditioning and cardiovascular training to further develop the heart, lungs, and musculoskeletal system.

As you can see, this is more than just a regular work out. This is a total training program designed to unleash the power of your body, mind, and spirit.

“A goal is not always meant to be reached, it often serves simply as something to aim at.”
-Bruce Lee

Until next time!

Brandon Cook

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About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically configured to teach the hardgainer the laws and scientific principles on how to gain fast weight.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.

Please visit us at http://hardgainermusclebuilding.com

The EOTech 557 holographic sight is one of the most sought after optical sights for rifles and other small arms today. The best place to buy this product is from a dealer that specializes in weapons accessories and ships lots of product so you can get the best price and have access to the most stock – that information is listed at the bottom of this article. The Holographic Weapons Sight (HWS) was originally released in the commercial market, and was adopted by the military a few years later. It has proven its worth on the battlefield; many of the new features in this sight were based on suggestions from people who use it every day.

The design and operation of the holographic weapons sight is different from traditional tube sights. It is a miniaturized version of the heads-up display used fighter jets, and is used similarly. The operator of the rifle is able to keep both eyes open and does not have to have their eyes perfectly in line with the sight, and the holographic laser target projection will stay on the target no matter where the user’s head is. This allows for much better situational awareness and consequently effectiveness.

The adjustment buttons for the sight have been repositioned from the back to the side. This change, even though it seems minor, is just as helpful as the battery compartment redesign. The previous sight users had to leave a gap between the buttons on the back and any additional rail mounted optics. With the new design the additional optics can be flush with the holographic weapon sight. This allows for more customized mountings on the rail.

A unique feature of the EOTech 557 is that it is specifically designed to work on the AR-15 and M4 carbine rifles. It can actually show four aiming points at the same time on the optics, which are specifically matched up to the ballistics of the .223 rifle round. If aiming at a target up close, the shooter would use the top dot. If aiming at a target at about 600 yards, the lower dot would be chosen. This feature by itself will increase the accuracy of shooting for any user of this sight.

The EOTech 550 models of the holographic weapon sights are night vision equipment compatible. A special night vision setting drops the brightness of the reticule light, allowing the user to use the sight with any generation of night vision equipment. There are ten different levels of the night vision setting to optimize usability in different conditions. Since the military and law enforcement often operate in low light conditions, this is a very useful feature that improves the usefulness of the equipment they already have.

The EOTech 557 holographic weapons sight is truly a wonderful and state-of-the-art product, proven in law enforcement and in the field. It has many new features based on the feedback from users of earlier versions of the product, making it the most advanced version of this type of sight on the market.

Find the best place to buy the EOTech 557 holographic weapons sight. Click here to go to the world’s largest supplier of firearms accessories.

Enhanced Physical fitness Through Core Stability Workouts

Every single movement we make demands the usage of a variety of muscle mass groups inside our bodies. When our muscles are weak, we’re more susceptible to injuries. Conversely, when our muscular tissues are strong, we’re less likely to get injured throughout each day routines. Sturdy muscular tissues not only shield us from damage, but they help to improve our posture, maintain our bodies balanced, and make our movements much more potent and efficient. Unfortunately, a lot of individuals fail to notice the genuine importance of powerful muscle groups, specially the core muscle groups. Core muscle groups are individuals muscle tissues which might be situated close to the back and supply structural help for the system. These muscle groups incorporate belly muscles, again muscular tissues, pelvic floor muscular tissues, and hip muscles.

CoreStrength Workouts

You will discover several types of core Strength workouts which will be performed in an effort to strengthen core muscle groups. The next are only a number of examples of core strength workouts which will be utilized to improve one’s amount of conditioning.

• Lunges – this type of core strength training engages both the gluteal and deep trunk muscular tissues. Throughout the efficiency of this exercise, engaging these core muscular tissues is critical in order to keep the lumbar backbone impartial and also the pelvis stage. To execute this exercise, basically lunge ahead with one leg only bending the knee halfway down. It truly is vital that a person guarantees their front knee remains according to their toes. This assists to make sure that the again stays upright as well as the hips degree during the exercising.
• Prone Bridge – this core strength workouts engages a number of core muscle groups. Though it may possibly appear too easy to become powerful, this is an excellent exercise to include in one’s exercise session regime. Balancing to the recommendations from the toes and the elbows, maintain the body in a straight position. It’s important to make certain one’s lumbar spine is impartial although performing this physical exercise. As with all core strengthening workout routines, method is vital.

A single may perhaps select to interact in core strengthening exercises with or with out exercise session tools. On the other hand, exercise routine devices may help make these physical exercises much more efficient.

Strengthening Core Muscles

Core muscles are deep muscle layers that are not visible to the eye in the similar way bicep and calf muscle tissue are. When the core muscle tissue are weak, the system are unable to perform at optimum amounts of efficiency. That is mainly because other muscles from the system are pressured to compensate for weak core muscle tissue. So as to improve one’s overall fitness, it’s critical that they contain core balance exercises in their work out schedule. Although fitness equipment is just not essential, you’ll find some superb core stability equipment available on the market. For illustration, the Syco XT is a wonderful piece of core strengthening tools.

When combing the net or muscle mags your going to come across a few common reps and sets schemes. You may be wondering which is best for your goals and which you should incorporate into your workout for the best results.

Here we will take away all the speculation and really lay the facts on you so you know how to choose the suitable reps and sets scheme for your goals, plus what they all have in common.

Popular Reps and Sets schemes and rational:

• 3×10 scheme ah yes the ever so popular 3×10 or sometimes 3×10-12, this is hypertrophy 101, this moderate weight and rep range scheme allows for stimulation of both fast and slow twitch muscle fibers through cumulative fatigue, meaning sets are commonly not carried to failure and done with the same weight, roughly 60% of your 1 RM. Being a moderate reps and sets scheme 3×10 is not meant to build a great deal of max strength but to stimulate muscle growth.

• 5×5Scheme The old school favorite making a big comeback these days for good reason, it works. Needless to say you are using a lot more weight and performing more but shorter sets. I really like this set and rep scheme for its ability to deliver near equal parts size and strength, but if I had to say it was better for one or the other I say it’s primarily a strength scheme with some size as a nice bonus.

• 12-10-8-6 pyramidscheme Another Joe Weider favorite for tons of lifters and body builders the world over. The reason this reps adn sets scheme is so popular is because it will challenge you in several rep and load ranges and consistns of a large volume of work leading to a very high level of cumulative fatigue. As you can see with every new set your are doing less reps, what that means is the weight will “pyramid” upwards every set making for a challenging reps adn sets scheme.

• 8×3scheme If you read a lot of glossy muscle magazines this reps and sets scheme may not look familiar and that is because its primary focus is on strength and not size. You are lifting very heavy loads approaching very close to your 1 rep max (around 80% of your 1 RM) This reps and sets scheme will teach the nervous system to recruit muscle fibers as quickly as possible to get the most power out of your muscle possible.

• 4×6-8scheme This is another gem in my book. When I can use a reps adn sets scheme to deliver both strength and size I am pretty happy. Above I mentioned that 5×5 was a strength shceme that also delivered muscle mass too, well, regard of 4×6-8 as a size scheme with some added strength as a bonus.

Thats the most popular and some not so popular reps and sets schemes clarified for you.   You may recall at the beginning of this article I mentioned that they all had something in common and that it may hold the key to both strength and size gains.Unless you have cought on all on your own?

No? ok, I’ll lay it all out in plain english for you…

The pyramid reps and sets scheme aside all the reps and sets schemes have a rep range of 24-30.  This is significant because this rep range regardless of the set & rep scheme you use seems to produce the best gains in size and strength for the majority of lifters.

So what you should take away from this is no matter what a reps and sets scheme says its good for you can expect gains in muscle mass because a strong muscle is usually a big muscle.

Using a variety of reps and sets schemes  the right way will forestall training plateaus and keep you growing! 

How to gain muscle mass fast is’nt complicated. Building the pounds of lean muscle that you want is genuinely very simple. Provided here for you are the two most important factors when it comes to how to build muscle mass fast!

You no doubt have heard the popular advice when it comes to building muscle like using multi-joint movemetns like chin-ups and deadlifts to build muscle mass. You may even know that more frequent workouts while providing more time for recovery are both keys to muscles growth. , However, if you neglect the factors I will mention in this article you simply will not get bigger and stronger as fast as you possibly can, period.

1. Take the time to take a few notes about your workouts and your body will literally tell you how to gain muscle mass fast! Keeping a record of every workout, lift, weight used, sets and reps will show your progression over time. Your body will tell you when a weight is too easy, when added volume or weight is needed in order to systematically overload your muscles each and every time you step into the gym in order to cause a growth reaction from your muscles. Your workout notes should include how you felt about a particular exercise as well and not just numbers regarding weight and reps per set. Make note of how easy or hard a particular exercise was. You should write down if it was tough or easy and whether you feel that its time to add weight or stay the same.
2. Taking notes about how you feel during your workouts doesn’t mean you step up your workout intensity only when you feel like it. Progression should be systematic if you want to build muscle mass fast prgressive overload is a must.   How to gain muscle mass fast is to reach a personal best every time you step into the gym. Muscle only grows when provided a new stimulant, so lifting the same weight or volume more than once will do nothing for muscle growth. The two most basic ways to progrssivly overload your muscles is through simply adding weight to the bar or doing and extra set with the same weight. If a weight feels challenging enough and you don’t feel its time to add 5-10lbs. than do an extra set to insert a higher training stimulus, then on your next workout use a higher weight. If your mission is getting bigger muscles, progression through added volume and then weight will work very well for you.

I hope the two key points I made above are not new to you but I realize that most guys are getting terrible workout advice from steroid using bodybuilders in muscle magazines. Use these principles of how to gain muscle mass fast becasue they have worked for a very long time for natural lifters like you who are willing to do the work and not cut corners!

When its time to take your workout seriously and you want a no fail system to follow, the absolutely best no B.S. workouts combine old school practices from back when steroids were not used and modern methods we have uncovered through scientific study.

Whether you are adventurous or not, or a proficient scuba diver or not, it’s a great idea to be enlightened on the staggering opportunities you have for scuba diving. This is also inclusive of information as to the great places worldwide, where you can avail the mystique wonders of this adventurous sport called scuba diving.

In this view, people possess different likings, as a result of which what could be determined as the most prosperous scuba diving spot for a certain soul could only be sensed as mediocre for another person. This does not necessarily mean that the person likes the sport any less; all that it means is that the person has specific preferences in this particular regard.

This leads us to the elemental itinerary as to the greatest places in the world which offer up this exciting activity of scuba diving.

In the lead off case, it is worthwhile if you can avail the wonders of scuba diving at the Red Sea. This is quite an an exclusive diving section as well as a preferred spot for a majority of the European divers. The Red Sea proffers a distinctive assortment which is unrivalled anywhere else globally. This is an experience wherein one can witness the pleasures of scuba diving along with witnessing the stunning hard as well as soft corals, fish genus that are found here unaccompanied. Additional attractions inside this spot include the momentous and recent wreck dives, in addition to sunshine which is available throughout the year. Sometimes the sun can get pretty hot so be sure to pick up a sun protective rash guard.

Maldives also proffers an exciting go into the world of scuba diving. what is more, The Maldives proffers toy island paradises, tepid water, along with numerous fish life and this is what renders the Maldives as a wonderful scuba diving target. More attractions you should take advantage of when scuba diving in the Maldives include the spongy corals, gigantic schools of reef fish, plenteous sharks in addition to a spectacular occasion to witness Manta Rays and also whale sharks, if you are fortunate.

Chuuk is another goal of the covetous scuba divers.  If you happen to be quite fond of wreck diving, this would be your ultimate bliss. Chuuk offers a colossal lagoon, which is about 40 miles in diameter, positioned in Micronesia. Underneath the clear waters, there are added 100 ships, planes and submarines, and this is primarily due to the World War II Operation Hailstone.

Another preferred destination as far as scuba diving is concerned is Indonesia. This encompasses the venue which is more or less situated near Manado in North Sulawesi, which is essentially an amalgam of cleaving drift dives along with immaculate reefs with manure diving for the smallest of creatures and this can be availed at Lembeh Strait. This pleasure is not to be missed out onand you will conceive it for the rest of your life. Scuba diving in any of these locations will give you a story you never get tired of telling. Scuba diving is best experienced with the right equipment and it is advisable to have all your gear in order. Be sure you own the right rash guard shirts and a if your company is female a womens rash guard before you commit to your travels.

Now you understand the best places to take full advantage of all the wonderful elements of scuba diving wherein you get the opportunity to partake in a wide reach of ocean life in close proximity, and this is what essentially generates a feeling of unity with nature.

When the weather is warm, the sunlight shining bright, it inspires many people today to take part in outdoor activities which includes things like: cycling, swimming, scuba diving, hiking, running, and many more..

But prolonged exposure to the sun’s damaging UV rays can cause irritating rash and painful sunlight burns. UV Rash guard products and other SPF clothes like the UV Swim Shirt are now readily available to enable avoid both hasty and burns caused by dangerous UV sun rays and wind. The following paragraphs will discuss diverse sorts of solar protection clothes , and how they can support defend your skin color.

Should you like to invest you time inside the sun swimming, there are lots of kinds of sun safety swimwear readily available, which include rash guards. A straightforward rashguard is commonly a thin shirt made from a thin fabric, that blocks unsafe solar rays from reaching the protected area of pores and skin. You’ll find extended sleeve rash guards , too as short sleeve rash guards offered for swimmers. They are available in a wide selection of fun colors and types, and are designed for comfort. Kid rash guards are also accessible for young swimmers, at the same time as the toddler swim shirt for the smallest of all.

For boaters, specifically boater who prefer to sail, you’ll find sunlight protection clothes available to protect your skin tone from hasty and burns. Extended sleeve rash guards are as equally helpful to boaters, as they’re to swimmers. At the same time as protecting from unsafe sunlight rays, a rash guard will also help guard your pores and skin against wind impairment typically brought on from sailing. Some boaters come across wetsuits rashguards to be of great benefit.

Finally, for those who appreciate bicycling, yet worry about pores and skin harm from the wind and sunlight, sports rash guards will enable safeguard your skin. Most bicyclists find rash guard suits, as opposed to just the rashguard shirt more useful to their pores and skin. As with once you sail, whenever you ride a bike, you risk wind impairment to your skin tone, as well as sunlight injury. Rash guards can help you stop pores and skin impairment when riding a bicycle as a sport, or at leisure.

When you devote time out inside the sun, no matter what you’re doing, it is constantly very best to wear solar safety clothes of some sort. Sun safety clothes are available in all types and types, to meet anyone’s pores and skin safety needs.

UV Rash Guard shirts are now offered at MyRashGuards.com

If you’ve ever mentioned to someone that you were attempting to gain weight, I am sure you got an interesting result from it.  Most of the people you come across are attempting to lose weight, so when they hear that you are trying to gain it, they might say, “You can take some of mine” or “Why do you want to gain weight?”.  You might say, I don’t know, while thinking in your head because I’m tired of spending all my money on food and still being a skinny weakling.  Well you do not have to remain skinny any longer because I have some secrets for you on how to gain weight.

I know it is frustrating trying to pack on the muscle and year after year you find yourself giving up because you have not seen any results.  I suggest not becoming a quitter quite yet, the information you are searching for on how to gain muscle is just about to fall right into your hands.

Eating Whole Healthy Foods

Now I am starting with this one, because of what I witness in my everyday life.  I am not saying everyone is this way, but the people that I come across in my daily life do not follow these guide lines.  Eating foods that are whole, solid foods is highly significant for not only your long term wellness, but also because it is important for the growth of muscle tissue while keeping the fat gain down.  When I say whole foods, I suggest cutting out fast food completely and minimizing the amount of times you eat at other restaurants during the week.  If you are serious about gaining muscle weight, then planning ahead is your best friend.  Plan, plan, and plan your meals the night before.  If that means cooking them then so be it.  You can’t solely rely on the nutrition from all these restaurants surrounding you, doing so may end up bringing you bunches of fat gains to go with the muscle gains.

Tracking of your calories is essential at first.  You want to have a good idea as to the amount of calories that you are consuming on a day to day basis and also what those calories are consisting of. If you are not gaining muscle then that means you need to up your calorie intake, however if you notice that your fat levels are raising, then back off the calories a little bit.

Don’t Waste Money on Supplements, Unless They are Proven to Work

Do not even think about wasting your money on supplements until you get your diet down. Supplements can help a little bit with recovery, but the word supplement tells you that they are un-needed.  I am not for using a whole bunch of supplements, I sort of see it like Vince DelMonte sees it.  I am pretty sure he is against most supplements except for maybe a few.  

I believe that creatine, protein powders and a good multivitamin are a nice addition to your diet.  I suggest the multivitamin just to make sure you are getting all the vitamins and minerals you need to build muscle.  In today’s world it is difficult getting all the vitamins and minerals you need just from food. It is possible to do if you are eating all organic fruits and vegetables in large varieties, but if you are not, it is best to cover yourself with the multivitamin.  

Train to Cause Muscle Growth

Your weight lifting routine will have a pretty big affect on your success to increase weight, mainly sparking your muscles to grow.  If you follow the first two steps but leave out the exercise program, the only weight you will gain is fat.  I am sure no one is attempting to gain fat, at least I hope not.  This is the step that puts a seed in your body that then requests that you feed it so it can grow.  

Choose a workout that is in the 4 to 8 rep range and aim at pressing heavy weight.  This rep range will target your fast twitch muscle fibers and those are the ones that are in charge of strength.  It is best to focus on mostly compound, multi-joint exercises such as squats, deadlifts, pullups, and bench press.  These exercises will give you more bang for the buck and also help release large amounts of growth hormones to help you gain that muscle you are seeking to pack on.

To Sum Things Up

These three things are highly important to have right, if you are wanting to achieve success at gaining muscle and weight.  You need to eat high quality foods that are whole foods, eat enough calories, only use supplements that are proven to work, and execute a heavy weight training program.  

Hope you start packing on the pounds,

Cory Cook

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About the Author

Cory Cook is the co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach the ectomorph the laws and scientific principles for building a classic, muscular and functional physique.

HardgainerMuscleBuilding.com offers many resources to help you accomplish your goals.  We have a free email class, hundreds of free informative articles, videos and the Awakened Warrior Blog.

Please visit us at http://www.hardgainermusclebuilding.com

Personal Trainer: Your Weight in Muscle

Many  personal trainers notice  a slight  weight gain when they start lifting weights with their favorite clients.   Don’t  be puzzled at the surplus pounds of weight from exercise training because…

if you lift weight a few days a week, you should gain 1 pound of muscle per month…

You most likely have heard that muscle weighs more than fat.  Many clients  notice a bump in weight gain when they use weights  consistently.  In general rule, when you start weights 3-4 time a week, you can gain 1 kilo of lean muscle per month for about 6 months.

 After that, the big increase slows down  when you start to reach your genetic  potential.  furthermore  ,  you will gain a lot of advancement on  weight gain at the beginning,  more you lift you lift;  advancement will lessen because you are reaching your genetic potential.   . 

You shouldn’t be afraid  at the multitude of pounds of weight from resistance training because it is worth doing  .  For every 3 pounds of muscle you build, research shows you your resting metabolism raises by about 7 percent.  For example, if  you burn 1,200 calories per day (excluding exercise or any other movement), you increase an extra  80-100 calories during the day with those 3  pounds of muscle .  

Many women have a hard time outgrowing 2-3 pound  light weights because they are afraid that if  they go heavy the weight  they will get bulky .  If you are satisfied  with the increased strength and  the look and feel of your muscles , you could do a basic program with 5 pound weights .  However, if you  desire  more muscle mass, you could add to 8 or 10 pound weights and still not bulk up .  Using heavier weights can make your muscles grow, but it’s highly unlikely that you’ll get bulky.

Females don’t naturally have enough of the hormone, male hormones, required to build huge muscles, and  if you could  bulk up, you’d have to use significantly larger weights.  

Other option to tone muscle is to add more your repetitions instead of increasing the amount of.  A high-repetition/light-weight training program will increase muscle tone and improve strength and cardio strength without significantly  making you bulk up  .  Contact your personal trainer for more information  on building muscle and keeping that tone muscles.