4 Keys to Building Muscle Fast

December 25, 2013

Build-Chest-MuscleDec 25: There’s a reason why you’re spending countless hours in the gym but still looking scrawny and not brawny: muscle mass isn’t built solely in the weight room. In fact, what you’re doing at the kitchen table–and even in the bedroom—may be more important for gaining muscle mass than what you’re lifting. (Of course what you’re lifting, and how often you’re lifting it, matters a lot too.) For any athlete looking to add size fast, the following four factors are critical.

Essential Exercises

Isolation training, where you focus on a single muscle, is nearly pointless for athletes. If your goal is to develop size, you need to perform complex lifts that recruit several muscle groups at the same time. So ditch moves like arm curls in favor of full-body movements like Chin-Ups. You’ll cause more muscle stimulation throughout your body, leading to more muscle growth. The following eight exercises are essential to anyone looking to pack on muscle mass fast.

• Squat

• Deadlift

• Lunges

• Split Squat

• Bench Press

• Military Press

• Chin-Ups/Pull-Ups

• DB Rows

Correct Sets and Reps

Knowing the right exercises is only half of the muscle-building battle in the gym. The other half is knowing how many of those moves you should perform, and how frequently you should perform them. Thankfully, the National Strength and Conditioning Association (NSCA) has studied that exact subject, diligently working to determine the ideal combo of sets, reps and rest to optimize hypertrophy (the fancy word for “muscle growth”). Based on their studies, they recommend:

• Sets: 3-6

• Reps: 6-12

• Rest between sets: 30 to 90 seconds

• Workout frequency: 2 or 3 days per week

The NSCA also found that muscles need 48 hours of rest to fully recover from a workout. So if you whaled on your legs on Monday, don’t work them again until Wednesday.

A Powerful Diet

Of course you want to eat a well-rounded diet that provides plenty of nutrients through fruits, vegetables and whole grains, but the two most important dietary elements for muscle growth and development are protein and water. The NSCA recommends athletes consume about 1 gram of protein per pound of body weight per day. Remember to eat for the body you want, not the body you have. So if you weigh 170 pounds but want to get to 200, take in 200 grams of protein each day.

Since muscles are about 75% water, anyone looking to add size should be drinking plenty of H2O. A good target for men is to drink about 3.7 liters (about 125 oz.) per day, while women should aim for 2.7 liters (a little more than 90 oz.) per day. Since you lose water through sweat during workouts, you need to drink even more on gym days.

Proper Rest

You may think you’re getting “swole” in the gym, but in reality most muscle growth occurs during the REM cycle of sleep. So no matter how much you lift, you won’t get the growth you want if you’re not getting enough sleep. (Check out Secrets for Muscle-Building Sleep.)

Athletes should aim for at least eight hours of sleep per night—as many as 10 if they can spare the time. Rid your room of computers, TVs, phones, and other distractions that can disturb your sleep. And drop the room temperature to between 60 and 65 degrees Fahrenheit if possible. Cool temps induce sleepiness, helping you reach the deeper REM phase sooner.

Learn more about getting bigger by checking out STACK's Guide to Building Muscle.

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Agencies
February 20,2020

The health and future of every child and adolescent worldwide is under immediate threat from ecological degradation, climate change and exploitative marketing practices that push fast food, sugary drinks, alcohol and tobacco at children, said a new report on Wednesday.

No single country is adequately protecting children's health, their environment and their futures, according to the report by a commission of over 40 child and adolescent health experts from around the world.

The commission, convened by the World Health Organization (WHO), the United Nations children's agency, Unicef, and medical journal the Lancet, found that while the poorest countries need to do more to support their children's ability to live healthy lives, excessive carbon emissions --disproportionately from wealthier countries -- threaten the future of all children.

"Despite improvements in child and adolescent health over the past 20 years, progress has stalled, and is set to reverse," said former Prime Minister of New Zealand and Co-Chair of the Commission, Helen Clark.

"It has been estimated that around 250 million children under five years old in low- and middle-income countries are at risk of not reaching their developmental potential, based on proxy measures of stunting and poverty. But of even greater concern, every child worldwide now faces existential threats from climate change and commercial pressures," Clark said.

The report, titled "A Future for the World's Children?", includes a new global index of 180 countries, comparing performance on child flourishing and sustainability, with a proxy for greenhouse gas emissions, and equity, or income gaps.

India ranked 131 among the 180 countries in the index.

The index shows that children in Norway, the Republic of Korea, and the Netherlands have the best chance at survival and well-being, while children in the Central African Republic, Chad, Somalia, Niger and Mali face the worst odds.

However, when the authors took per capita CO2 emissions into account, the top countries trail behind: Norway ranked 156, the Republic of Korea 166, and the Netherlands 160.

Each of the three emits 210 per cent more CO2 per capita than their 2030 target.

The US, Australia, and Saudi Arabia are among the ten worst emitters.

If global warming exceeds 4 degree Celsius by the year 2100 in line with current projections, this would lead to devastating health consequences for children, due to rising ocean levels, heatwaves, proliferation of diseases like malaria and dengue, and malnutrition, said the report.

The only countries on track to beat CO2 emission per capita targets by 2030, while also performing fairly (within the top 70) on child flourishing measures are: Albania, Armenia, Grenada, Jordan, Moldova, Sri Lanka, Tunisia, Uruguay and Vietnam.

The report also revealed the distinct threat posed to children from harmful marketing. Evidence suggests that children in some countries see as many as 30,000 advertisements on television alone in a single year, while youth exposure to vaping (e-cigarettes) advertisements increased by more than 250 per cent in the US over two years, reaching more than 24 million young people.

Children's exposure to commercial marketing of junk food and sugary beverages is associated with purchase of unhealthy foods and overweight and obesity, linking predatory marketing to the alarming rise in childhood obesity, said the report.

The number of obese children and adolescents increased from 11 million in 1975 to 124 million in 2016 - an 11-fold increase, with dire individual and societal costs.

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Agencies
February 23,2020

Los Angeles, Feb 23: According to researchers, if administered quickly, a common medication that reduces bleeding could be a treatment for bleeding stroke.

The Spot Sign and Tranexamic Acid on Preventing ICH Growth - Australasia Trial (STOP-AUST) was a multicenter, prospective, randomized, double-blind, placebo-controlled, phase 2 clinical trial using the antifibrinolytic agent tranexamic acid in people with intracerebral hemorrhage (ICH).

ICH is a severe form of acute stroke with few treatment options.

Tranexamic acid is currently used to treat or prevent excessive blood loss from trauma, surgery, tooth removal, nosebleeds and heavy menstruation. For this study, one hundred patients with active brain bleeding were given either intravenous tranexamic acid or placebo within 4.5 hours of symptom onset.

Researchers analyzed brain CT scans taken during the 24-hour period after treatment with tranexamic acid or placebo.

Researchers found a trend towards reduced hemorrhage expansion in the group treated with tranexamic acid, especially in those treated within 3 hours of the brain bleed. However, this trend was not statistically significant. The finding was consistent with previous research using the medication.

"Further trials using tranexamic acid are ongoing and focusing on ultra-early treatment - within 2 hours. 

This is where the greatest opportunity for intervention appears to be. Tranexamic acid is inexpensive, safe and widely available. Our results and others provide great impetus for further, focused research using this treatment," Nawaf Yassi said.

Larger trials focused on patient outcomes are required for this therapy to enter routine clinical practice.

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Agencies
March 15,2020

Should you let your babies "cry it out" or rush to their side? Researchers have found that leaving an infant to 'cry it out' from birth up to 18 months does not adversely affect their behaviour development or attachment.

The study, published in the Journal of Child Psychology and Psychiatry, found that an infant's development and attachment to their parents is not affected by being left to "cry it out" and can actually decrease the amount of crying and duration.

"Only two previous studies nearly 50 or 20 years ago had investigated whether letting babies 'cry it out' affects babies' development. Our study documents contemporary parenting in the UK and the different approaches to crying used," said the study's researcher Ayten Bilgin from the University of Warwick in the UK.

For the study, the researchers followed 178 infants and their mums over 18 months and repeatedly assessed whether parents intervened immediately when a baby cried or let the baby let it cry out a few times or often.

They found that it made little difference to the baby’s development by 18 months.

The use of parent’s leaving their baby to ‘cry it out’ was assessed via maternal report at term, 3, 6 and 18 months and cry duration at term, 3 and 18 months.

Duration and frequency of fussing and crying was assessed at the same ages with the Crying Pattern Questionnaire.

According to the researchers, how sensitive the mother is in interaction with their baby was video-recorded and rated at 3 and 18 months of age.

Attachment was assessed at 18 months using a gold standard experimental procedure, the strange situation test, which assesses how securely an infant is attached to the major caregiver during separation and reunion episodes.

Behavioural development was assessed by direct observation in play with the mother and during assessment by a psychologist and a parent-report questionnaire at 18 months.

Researchers found that whether contemporary parents respond immediately or leave their infant to cry it out a few times to often makes no difference on the short - or longer term relationship with the mother or the infants behaviour.

This study shows that 2/3 of mum's parent intuitively and learn from their infant, meaning they intervene when they were just born immediately, but as they get older the mother waits a bit to see whether the baby can calm themselves, so babies learn self-regulation.

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