3 Bodybuilder-Approved Tips for Building Lean Muscle Mass

3 Bodybuilder-Approved Tips for Building Lean Muscle Mass

Are you looking to build lean muscle mass but aren’t sure how to do it?

Building lean muscle mass isn’t an overnight process. It takes hard work, dedication, and of course, the right nutrition and exercise plan. How do you build lean muscle mass?

Check out this guide to learn the top tips for building lean muscle mass. 

  1. Eat More Calories 

While it may seem scary to eat more calories, as we tend to associate more calories with fat gain, increasing your caloric intake is the only way you’re going to build muscle. 

If you’re in a caloric deficit, you’re not only at risk of losing fat, but you’re also at risk of losing muscle. To determine how many more calories you need to consume, you first need to figure out your basal metabolic rate (i.e., the number of calories you need to eat each day if you’re not doing any activity). 

Here’s the formula for women: (your weight in kilograms x 10) + (height in centimeters x 6.25) – (5 x your age in years) – 161

Here’s the formula for men: (your weight in kilograms x 10) + (height in centimeters x 6.25) – (5 x your age in years) + 5

Once you get this number, you’ll then need to multiply it by 1.2 – 1.9 depending on how much you exercise. Since you’re working to build muscle, you should be performing medium to intense levels of exercise each week. 

If you do a medium-level of exercise (3 to 5 workouts per week), then multiply your answer from the BMR formula by 1.5. If you exercise 6 to 7 times per week, multiple your answer by 1.725. If you do intense exercise every day and work a physical labor job, then multiply your answer by 1.9. 

Finally, to increase muscle mass, add 500 to this number. The final number will tell you how many calories you should eat per day to gain one pound of muscle per week. 

  1. Eat More Protein 

It’s not just about eating more, it’s about what you eat. Protein helps to build strength and lean muscle, so you need to add more of it to your diet. 

Here are some protein-rich foods to add to your diet:

  • Tempeh
  • Tofu
  • Seafood
  • Beans and legumes
  • Nuts and seeds
  • Meat

To gain muscle, you need to eat 1.2 to 1.7 grams of protein per kilogram of body weight. 

  1. Lift Heavy Weights

Last but not least, to build lean muscle mass, you need to lift heavy weights. Each week, you should slowly increase the number of weights you perform or how heavy of weights you’re lifting. 

Here are some tips for lifting heavier weights:

  • Check your form, and lower your weights if you start to compromise your form
  • Take time to warm up and properly cool down
  • If you’re new to weight lifting, choose a low starting weight and build from there

Also, make sure you take time off between each lifting session so your muscles can recover. 

Building Lean Muscle Mass: Time to Bulk Up 

Now that you’ve read this guide on building lean muscle mass, it’s time to put these tips into action. Remember, building lean muscle mass takes time, but if you stick to your diet and exercise plan, you’ll start seeing and feeling the change. 

Be sure to check back in with our blog for more weight lifting tips and tricks. 

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What are the other alternatives of Lasik surgery?


If you want to go for Lasik eye surgery from kraff eye institute your surgeon will take proper assessment measurements of your eye. And the doctor from kraff eye website will use a specific kind of cutting laser to precisely alter the curvature of your eye’s cornea. 

People who don’t have enough funds for the surgery can get free eye surgery by tej kohli & Ruit Foundation. Mr. Tej Kohli and Dr. Ruit are working together to eliminate needless blindness from the world.

Most commonly the doctor will create a flap in the cornea as well as raises it up before reshaping it. Every eye doctor may specialize in special kinds of laser eye treatment and the only difference will be minor or none are clearly better than any others. Depending upon the situation and your preferences you can consider these:

First is PRK- this stands for Photorefractive keratectomy and in this rather than forming any flap the top surface is scraped away in this procedure. This abrasion takes around 3 to 4 days to get recovered properly. And this will result in moderate pain and blurred vision in a very short period of time. 

It was thorough that these things were outweighed by the theoretical benefit that Photorefractive keratectomy was safer for the patients who are more likely to be stuck in the eye. But if you choose Lasik eye treatment which will be better and have a very low risk of eyeball rupture. Lasik eye surgery is always a better option than a PRK for correcting more serious near-sightedness. 

The second is laser-assisted subepithelial keratectomy- in short, it is known as LASEK which is similar to Lasik treatment but the only difference is that the flap is created by using a special cutting device. And also, it exposes the eye’s cornea to ethanol and makes it a good option for those people who have a very thin layer of the cornea. But for those patients who have eye injuries shouldn’t choose this option. 

The third is epithelial laser assisted in-situ keratomileusis– it is also referred to as Epi-Lasik in which the doctor separates the epithelium from the middle part of the stroma with the help of a mechanized blunt blade. And with that, it reshapes the eye’s cornea with a laser and this process is similar to the LASEK. 

Fourth is implantable lenses- the corrective lenses can be inserted in the eye to improve your vision and this is routinely done as part of cataract eye surgery. You can also refer to this as an alternative to Lasik surgery for older adults who will require cataract treatment in the future.

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How to Manage Chlamydia Contraction through the STD Test Kit?


In the 21st century, the world has becomes much more advanced and it is pacing at very high speed. Nowadays, every individual wants to get the experience of mist of things at quite an early age. The most common thing that has been found is that people these days are getting involved into more and more sexual activity. Which ultimately increases the risk of STD and therefore, the most common thing about sexually active is that sometimes one can get involved into unprotected sex which can lead to transmission of STD. The majority of the people who have STD is majorly because of the reason that they have unprotected sex with multiple partners. Now, in order to control it you must be aware of the fact that you need to either have protection while having sex or you don’t get involved with multiple partners. If you have any doubts of contracting sexually transmitted disease then you should definitely look forward to get yourself tested. The most common STD is Chlamydia and there are lot of Chlamydia test kit available.

About chlamydia

You don’t have to worry a lot about the chlamydia as it is quite common in people especially when it comes young females. It can be easily transmitted as the symptoms usually occur late. Thus, it is important when you have unprotected sex anyone to go for a STD test. Since, a lot of people are shy about their sex life. They usually want to get home tested. Therefore, to aid that a lot of chlamydia test kit are available, which simply allows you to take the test and get the result at home. Chlamydia can be treated once it has been detected. It is not much of a risky STD. You might experience some genital pain due to the infection. Usually, in the case of chlamydia the most common treatment is to take an antibiotic course. It can be resolved in a few weeks and then you can again be sexually active but a bit carefully so that you do not contract it again. With the help of home STD test kits a majority of the people are able to handle their sexual life much more easily and thus, STD can be controlled. It is really quite great. A lot of organizations are working to raise awareness about this and hence, ensure a better sexual health among people.

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CBD works in decreasing stress and anxiety.



For generalized anxiety disorder, the national institute of drug abuse says that CBD helps decrease the stress as well as anxiety in the animals. If your dog shows low behaviour like laziness in jumping, running it is a sign of anxiety. Their physiological signs of anxiety-like increased heart rate also improved.

Many dogs having a problem with PTSD, travelling, moving to a new home as well as adjusting with new people or pets in their life is the reason behind the dog’s stress as well as anxiety. GlowCBD Pets are the easiest solution to calm down your dogs from anxiety. This is one of the natural or organic medicines.

How we choose the best CBD oil for dogs?

CBD advertisement or labelling is very confusing or misleads people. So it best to choose hemp CBD for the dogs and you get it easily in the shop. Check from where it is grown, how it is made is the main thing you have to search it is free from heavy metals as well as pesticides. It is necessary to buy only CBD products that are lab tested for purity as well as clarity.

Comparing shopping also necessary there eye will be sharp. It is important to compare the amount of CBD in products especially in mg to the actual price of the product because there is a variety of efficiency available. If you have to dose a large dog then we offer you to choose large mg to have to choose for long dosing. CBD is more cost-effective in the long run.

Bottled CBD oils are easy to give to the dog.

When any problems come to the dogs or any physical issue like joint pain, muscle pain then they consider giving CBD oils. Bottle CBD oils with droppers are a good option because it is easy to measure the right dose. You can also give it to the mouth of the dog or mix it in a portion of food.

Oils are varied in capability as well as by the number of terrenes in them. You may choose hump CBD oil because it consists of a higher amount of natural plant compounds that can boost the capability. Since some CBD has a very bad taste, if your dog is a puppy then you want to consider coconut oil with CBD. Most of the dogs find it very tasty as well as it will be given directly to them or by mixing it into the food.


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Fitness & ExerciseHealthWeight Loss

Increase in membership gyms in Muscle Shoals al


The industry of fitness is ever-growing, and there is also an increase in fitness facilities. An increasing number of people are becoming conscious about their health and well-being. This increasing consciousness leads the people to invest in health clubs to meet their fitness and health goals. You can access the services of the gym centers at any time of the day as they are all-time open. There is also a rise in the fitness boutiques, and many of the studios have completely changed the gym with new, more effective equipment. As there is an increase in the fitness boutique, members’ membership has also increased as more individuals are taking an interest in fitness and health. 

Facilities available

When you want to avail the facilities of the gyms in Muscle Shoals al to get back and stay in shape, you need to know about the services you can get. When you are going to a reputed gym center, you can be sure that if you are a member, then you have 24 hours access. Then you can get certified personal trainers as your coach who will guide you through the exercise. A reputed gym center has advanced equipment such as elliptical, treadmills, stationary bikes, stair climbers, and others. After you have completed your session, you can get the facility of taking a shower. The most important part you can get a locker facility to keep your belongings safe when you are doing the workout.

Tame anxiety

There are many benefits of regular exercising; one of them is helping you tame your anxiety and reduce stress levels. Stress and anxiety are very harmful to the body and play a major role in many health difficulties. When you go to the gym, exercise helps you to combat stress levels. Anxiety can lead you to depression, and it can spoil almost anything in your life; therefore, if you want to keep the anxiety at bay, exercise is the only option. In the beginning, you need to struggle up with the exercise, but after spending a few days, you will get habituated to it and will slowly start reducing your weight. 

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Reasons For Headaches At Work: 7 Major Causes

Reasons For Headaches At Work

You are in your office, trying to get your work done, and your boss is standing on your head, and then you suddenly start feeling a throbbing and thumping in your head. This episode of impeding pain in the head is often reported by millions of people globally. There could be several reasons for headaches at work, even an underlying medical condition. But, there are some common causes which we are going to share so that you can find your trigger and save yourself from this misery.

What Causes Headaches?

  • Strong Smell

Some people have a sensitive nose, and a strong smell or fragrance may trigger a headache. In the enclosed environment of an office setup, people are exposed to a majority of smells, including perfumes, food items, room fresheners, colognes, cleaning products, etc.

  • Desktop-Screens

Computers are the main source of getting work done in every organization these days. Staying stuck to the screen for long durations is one of the major causes of headaches at the job. The sensitivity to light results in eyestrain, which gets converted into headache and migraine attacks.

  • Fluorescent Lights

At offices, fluorescent lights are everywhere. These are mainly used for creating a well-lit space as the indoors generally do not have much access to natural light. This is a huge contributor to chronic headache events at work. You must get in touch with a NexGen Medical Centers Headache Specialist in Atlanta if you often get frequent headache attacks.

  • Stress

If you often get stressed over everything, you are likely to develop strain in the head. A lot of times, people feel anxious when they receive a major project or when there is a lot of piled up work. This feeling of being exhausted results in migraine attacks or simply headaches.

  • Lack of Hydration

A lot of people do not drink enough work when they are work. The stress of work or simply neglect leads to your body getting dehydrated. This is a significant factor which eventually leads to severe headaches. You may try sipping some water to feel relieved.

  • Sleeplessness

The pressure of work may result in night-pullers resulting in disrupted sleep patterns. If you consult a headache specialist in Atlanta, getting proper sleep is a major piece of advice that you will be receiving.

  • Triggering Food Items

Some people indulge in too much caffeine, chocolates, cheese, etc., as an escape from a hectic working schedule. A withdrawal from these food items may lead you to feel headache. Hence, the limit of the food items that are likely to trigger your headache.

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Making the Best Solutions for pharmaceutical value based selling


On the other hand, there are a number of health institutions which could also bring their expertise in this direction. 

Evidence-based medicine 

Evidence-based medicine (MBD) is enriching personal clinical experience with the best evidence existing at that time, evidence resulting from systematic research and values patient. The best available clinical evidence the result (s) of a relevant study, often from the basic fields of medicine, but especially from clinical research focused on patient or on the accuracy and precision of the tests diagnostic (including clinical examination), strength prognostic indicators, efficiency and safety therapeutic, rehabilitation or preventive. Obtaining new evidence through clinical research may result in the invalidation of diagnostic tests and previously accepted treatments and replacement with new, stronger, more efficient and safer. In case of pharmaceutical value based selling this is important.

Personal clinical experience refers to the patience that the clinician acquires throughout his professional activity, to evaluate the particular situation of each patient, to establish with Accuracy diagnosis and make the right decision on patient care. Patient values refer to preferences, concerns and expectations which must be taken into account in clinical decision, if they are useful to him. When these three elements are integrated, the doctor and the patient form a “team” in support of the diagnosis and treatment, leading to the optimization of results and increase the quality of life. 

The Right Choice

MBD can address any of thence: establishing the diagnosis, estimating the prognosis determining the best treatment, determining possible side effects, providing caret the highest quality standard. Arguments in favor of MBD: 

  1. New types of evidence have emerged that can it must lead to important changes in care patient.
  2. Most of the time, medical practitioners do not manage to reach the existing relevant evidence.
  3. Both knowledge and clinical performance are decreases over time as a result of constant lack information. 
  4. Traditional medical education programs continue to fail to improve clinical goals. 
  5. Practicing MBD can be a means by which doctors to update their information. 

Evidence-based cared provides clinicians with tools to find, understand and use evidence from research that they are scientifically valid and usable clinical. MBD can also be used successfully in education continuous medical training of family doctors, training which lasts a lifetime. These forms of knowledge change over time, but 3 items change faster: 

  • The context of care
  • Human biology
  • Clinical research 

The annual volume of new medical knowledge, in which of these areas, is very large, exceeding the mental capacity of a man. No one it can encompass them all. That’s why we need it of methods for selecting a relatively small amount of new knowledge in each field, those who deserves attention. 


After completing the formal training, the doctors from primary care are in two situations in which the evidence from clinical research can be learned and integrated: when trying to keep upend when trying to solve the patient’s problems. Although there are overlaps between these two situations differ depending on how that we emphasize or plan our training.


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Essential Supports for the Proper Non Contract Thermometers: The Right Solutions


This method is the most reliable because it is the one which precisely gives the core temperature of the body.

The oral route:

It consists in placing the clean probe of a classic or electronic thermometer under the tongue making sure to close your mouth and breathe through your nose. The patient should be at rest and not have had a hot or cold drink. Likewise, it is better not to have ingested food just before taking the temperature. Wait 3 minutes and remove it to read on the graduations or the digital screen.  Clean the thermometer after use.

If you are using a conventional thermometer and due to its breakable glass sheath, this method is not recommended for children under the age of five, who may bite the measuring instrument. A temperature normal by oral route is between 35.7 ° C and 37.3 ° C. Beyond this threshold, you have a fever. For such measurements in the Covid situation you need to make use of the Non-contact thermometer buy now.

This method is less reliable than the previous one, but it is commonly used by the English.

The axillary approach:

It consists of placing the disinfected probe of a conventional or electronic thermometer under the armpit and well in the center, taking care to place the arm well against the torso to prevent air from passing. If you have opted for a conventional thermometer, it will first need to be shaken well so that the liquid drops below 34 ° C. Hold the thermometer in place for 4 minutes. Remove it and read the result.

A body temperature Normal by axillary is between 35.2 ° C and 36.7 ° C. Finally, this method is not very reliable due to the air that passes under the armpits. It can intervene initially, but will have to be checked by another way (rectal or tympanic) in the slightest doubt.

The tympanic route:

This consists, after having read the instructions for your ear thermometer and fitted it with a new clean single-use tip, to gently insert the probe into the ear canal. Take care to pull the pinna lightly both upwards and backwards in order to position it correctly and obtain an accurate measurement. Then press the button on the device and keep the button pressed for a few seconds. At the beep, remove the thermometer and read the result displayed on the screen.

A temperature normal by tympanic route is between 35.8 ° C and 38 ° C. Discard the tip after use.

This method is reliable, but it is recommended to repeat the temperature measurement three times to be sure of the result.

However, be aware that the possible presence of an earwax plug may distort the result.


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Be Cautious Of Getting Phony Medicines Online


There is a useful internet website I advise together with information and research study that will certainly assist you in locating a doctor near you. We can assist you in acquiring medications needing prescriptions. Our software application functions are fantastic, one-of-a-kind, and easy to use, whereas you can obtain many details concerning our items. Personal health center fees and also extra drugs to adhere to sustain a great deal of investing, also. If you have a safe Mediclaim, the conditions and also terms do not constantly permit you to handle the whole quantity benefit. For your professional security, all initial prescriptions need to be spotted by our pharmacologists. Our group of pharmacologists procedure and, after that, supply medications promptly throughout the UK and the remainder of the globe. No. For scientific safety and security, we can refine demands for people under our treatment, whose clinical documents we have accessibility to.

As on the clinical internet shop gives devices, and also materials have large supplies of clinical items. Medipanda is an incredible online getting system that gives all drug store things to patients/customers at their residence with affordable market rates. All points you desire to get at a drug store are offered at medipanda for internet purchasing such as Medicines, Herbal, Food Supplements, Infant treatment items, and also Surgical things with 100% schedule. If you wish to construct muscle mass, shed fat, and also look excellent as q. Your medications will certainly be loaded in breakthrough, reducing your delay time in the drug store. Time mindful consumers love to purchase online items provided to their front doors. You’ll obtain your UK Meds – Online Pharmacy, Prescriptions and Doctor Service order in safe product packaging at the soonest time feasible. Q3. What occurs after my Medicines Order demand is sent?

Medicines online are given by well-certified pharmacologists, and acquiring medications online in India is dedicated to supplying secure, cost-effective, and reputable medications practically. Additionally, it raised lean bone pieces mass and lotion androgenic hormonal agent or testosterone arrays throughout overweight in addition to overweight males. 1. You will certainly get a recognition e-mail. Like the majority of graduate-level instructional programs, admission will certainly call for trainees to take the Grad Document Test (GRE) and also potentially the Drug store University Admissions Examination (PCAT). Simply no requirement to go anywhere, get our on the internet items which offers you convenience, gas financial savings and also maintain you far from undesirable dirt, smoke and also weather condition like too much warm or rainfall and so on. Medipanda and also our accredited drug stores network are marketing as well as providing products straight to our valued consumers.

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Be Aware of the Danger from Medical Wastes

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One of the must-thing that the government and people should know today is the existence of harm that we can get from the medical wastes coming from various healthcare facilities. It is a disturbing reality that we sometimes neglected to know and be concerned about nowadays. We cannot blame anyone for this matter because we cannot understand this in our daily lives. We are more focused on our matters, and there is nothing wrong with that. But if we want to have a great future for our lives, society, and more of our environment, this should be tackled more for everyone to be aware of it and be concerned about this not tomorrow, but today. Because these medical wastes were not handled properly, it will surely have a significant effect on us and our environment.


There is an existing challenge that many healthcare facilities face when it comes to their clinical waste management. This kind of activity should not just be a responsibility of the private sector, but alongside them should be the government’s help and guidance. It is why there are laws that exist in many countries on implementing the proper way of handling these medical wastes. Because there is an existing alarm and threat from these wastes if not appropriately handled. This kind of concern should not be taken as a simple activity. Because every day, numerous wastes come from the different healthcare facilities that we have today around the world. As we knew this reality, we should be alarmed by the threat and danger it might bring to our people if we have not taken it seriously today.


One of the things that the healthcare facilities should know in handling clinical waste management properly and effectively is to know where the wastes should go. Because most of the time, this trash is not handled correctly, wherein these were mixed and burned together that are becoming more dangerous and harmful both to people and the environment. Their lack of information and knowledge about the right waste management is the top reason they are doing this kind of wrong practice. As we implement the law, we guide them on the right path of making our society safe for everyone. Nowadays, private sectors have a partnership with healthcare facilities, like hospitals and clinics, in handling their medical wastes.


One of the leading providers who have been partnered with various healthcare facilities in handling their clinical waste management can easily be found online, through They provide this great service to touch the aspect of health and safety for people and the environment. Their goal to make our living place is amazing to know and discover. Besides their knowledge on this matter, they have already acquired experiences that made them the most experts on this kind of matter in the industry.

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