B eat Y our F ast M etabolism
Tips and Tricks to Gain Muscle
Having a fast metabolism seems like a good problem to have — until you hit the gym. People with a naturally fast metabolism find it difficult to gain weight and increase muscle mass despite working out. Their bodies use calories so efficiently that it becomes difficult to fuel muscle growth. To overcome this challenge, those with fast metabolisms should focus on high-quality nutrition combined with specific training approaches to maximize muscle gain. Increase the Number of Calories You Consume You can have the best workout regimen in the world, but if you don’t eat enough of the right foods, you won’t gain muscle. To calculate the number of calories your body expends, multiply your current weight by 18. You’ll want to gradually increase this number every two weeks by consuming your current weight multiplied by 20, and then your current weight by 22. Evaluate the effectiveness of each incremental increase, and if necessary, increase your caloric intake in a similar manner until you find that you are gaining weight. Focus on High-Quality Foods As you are working out, eat calorie-dense foods such as whole grains, nuts, dehydrated fruits, and nut butters. According to the University of Illinois, incorporating these foods into your diet is easier than simply eating more food. Summertime means family vacations, and few places offer as much family fun as your classic amusement park. If you’d rather avoid the high prices and long lines at the home of a certain mouse, there are countless amusement parks all across this great nation! Consider some of these for your family’s vacation destination: T he R ide of Y our L ife
It’s important to avoid empty calories like fast food. These foods are low in nutrients and don’t support muscle growth. Getting enough protein and complex carbohydrates is key. Try incorporating more lean beef, skinless chicken, cottage cheese, eggs, fish, oatmeal, whole grains, and healthy fats into your diet. Focus on Heavy Compound Lifts According to bodybuilding.com, lower repetitions with heavier weight are most effective for gaining muscle. Compound movements like barbell squats force you to challenge multiple muscle groups simultaneously. This stimulates a number of muscle fibers to respond by adding mass. Weightlifting every other day will allow stubborn muscles to recover between heavy workouts, which facilitates growth. Engage in Cardiovascular Exercise Engaging in cardiovascular exercises like jogging, swimming, and cycling can help strengthen your cardiovascular system, which is important even if you are trying to put on mass. However, unlike those who are trying to shed pounds, you’ll require shorter cardiovascular workouts that are lower in intensity. It’s important not to cut out cardiovascular exercise completely though — these exercises deliver nutrients to your growing muscles and decreases the risk of muscle breakdown.
The Best Amusement Parks in America (That Aren't Disney)
admittance — guests just pay for any food or rides they enjoy during their stay. While everyone else is busy scrambling for the “latest and greatest,” Knoebels prides itself on nostalgia, with bumper cars, wooden coasters, and a classic carousel among an array of other attractions.
Knott’s Berry Farm, Buena Park, California
Cedar Point, Sandusky, Ohio
Don’t let its age fool you — one of America’s oldest amusement parks has no problem keeping up with the expectations of today’s guests. Packed full of thrill rides and roller coasters, family rides and 4-D experiences, live entertainment, a full ghost town, and some of the best dining you’ll find at any amusement park, Knott’s Berry Farm knows how to have fun. You can even grab a jar of famous Knott’s jam before you head out! If you’re ready for roller coasters, one-of-a-kind attractions, delicious food, or are just looking to create new memories with your family, you really can’t go wrong with an amusement park. Just hold tight and have fun!
Found on every thrill-seeker’s to-do list, Cedar Point has been dubbed the “roller coaster capital of the world.” Cedar Point is home to 17 current and former world record-holding roller
coasters, including the Valravn, the world’s tallest, fastest, and longest dive coaster. Even if roller coasters aren’t your thing, guests can enjoy other thrill rides, family rides, attractions, and several kid sections throughout the park.
Knoebels, Elysburg, Pennsylvania
Knoebels is the park for families on a budget, offering free parking and
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(503) 248-0360
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