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Showing posts from January, 2020

Gain Muscle Faster With ‘Time Under Tension’ Training | NICK RANA

The average gym-going guy looking to build some muscle and size probably does 3-4 sets of anywhere from 6-10 reps. That’s a pretty large range for a workout, even before you consider factors like how fast or how intensely you’re lifting. By focusing on timed sets rather than hitting a specific number of reps, you can directly influence the intensity of the set and spur huge gains in size and strength. What is ‘time under tension’ training? Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. Essentially, it refers to how long a muscle is under strain during a set. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to sleeve-busting muscles. 6 ways to incorporate ‘time under tension’ correctly  Time your sets so they last between 30 and 40 seconds for optimum muscle growth. This…

Get In Shape With Punching Bag Workout | Nick Rana

Boxers, kickboxers, and mixed martial arts fighters don’t use treadmills to get ripped. Their shredded physiques come from fight training, of which pounding a heavy bag is a major component. Dust off the one in your basement, lace up the gloves, and beat your gut once and for all.
How it Works-Nick Rana Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories. Directions-Nick Rana

Perform the exercises as a circuit, completing one after the other without rest. Afterward, rest 30 seconds. That’s one round. Repeat for five total rounds. To avoid injury, wear hand wraps and bag gloves.
The Workout-Nick Rana1. Low Kick-Right Leg
Reps: 5 Rest: 0 sec.
Kick the lower half of the bag, as if aiming for an opponent’s leg. Pivot on your support foot and turn your hip over as you deliver the kick, to maximize powe…

Tea Can Cut Your Risk of Heart Disease by 50 Percent-Nick Rana

A hot cup of tea can soothe your throat and sinuses when you’re battling a coldOpens in a new Window., but emerging research shows the health benefits of the beverage actually go much deeper. A new studyOpens in a new Window. published in the European Journal of Preventive Cardiology has found that drinking tea at least three times a week is linked with a longer lifespan and a significantly decreased risk of cardiovascularOpens in a new Window. issues like heart attack and stroke.



The study analyzed 100,902 participants in the China-PAR project, a comprehensive health assessment in China. Participants were screened based on their tea drinking habits (including green and black varieties) and were divided into two groups: habitual tea drinkers who had a cup three or more times a week, and those who drank less or none at all. The researchers followed up with them for a median of 7.3 years to assess their health over time. Across the board, people who drank tea habitually showed more healt…

Stay In Shape For The Rest Of Your Life-NICK RANA

Late-night infomercials make you think that losing fat is either super-easy or way too hard. One guru says you can tighten your abs in just minutes a day, while another orders you to run till you puke. Here’s the truth: It’s not easy, but it also isn’t torture. Dieting can’t be misery—when it is, people don’t stick with it, and then they fail. You don’t need the resolve of a Shaolin monk to see your abs, nor do you need to deprive yourself to keep them. The plan we unfold here is a practical approach to weight loss that’s simple but not easy, and challenging but not agonizing. Learn it—and get lean with it—now and you’ll stay in shape for the rest of your life. How to eat-NICK RANA First, let’s settle the calorie debate once and for all. It’s true that if you eat fewer calories than you burn, you’ll lose weight over time—even if those calories come from chocolate cake and ice cream. But you don’t need a degree in nutrition to see the flaw here. Foods that have low nutritional value do…

Top 10 Natural weight loss supplements-NICK RANA

Weight loss supplements get a bad rap. And when it comes to synthetic blends of useless minerals that won’t do more than help you shed water weight for a short-lived slim down—well, they deserve the bad press. But there are certain vitamins, minerals, and nutrient concentrations found in nature that, when taken along with a healthy dietOpens in a new Window. and workout regimenOpens in a new Window., have the ability to rev your metabolism and help your body process macronutrients more efficiently. If you’re looking to lose fat, stock up on these 10 supplements. *Always talk to your doctor if you’re unsure whether a supplement is right for you.
1. Whey protein- It’s no secret that proteinOpens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window. is a gym junkie’s best friend. But it actually does more than just carve cut muscles—a 2014 meta-analysis in the Journal of the American College of NutritionOpens in a n…