Help prevent cancer by including these foods in your diet.

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Help prevent cancer by including these foods in your diet.

You know that the foods you eat have a direct impact on your health. When you fill your body with added sugars, artificial ingredients, and saturated fat, you shouldn’t be surprised if you wind up dealing with obesity, heart disease, type 2 diabetes, high blood pressure, high cholesterol, and even certain types of cancer.

Nourish your body with a variety of whole foods, on the other hand, and you can expect to reduce your risk of these same diseases and many others.

Disease—cancer included—doesn’t have to be an inevitable part of your future. Eat right, stay healthy, and take advantage of the right foods and ingredients and you can increase your ability to prevent cancer. As you grocery shop each week, pay attention to the foods you put in your cart, and when eating out, think twice before placing your order. Nobody wants cancer, so include the following foods in your diet to fight off this dreaded disease.

Fighting Food 1: Fruits

Filled with vitamins, minerals, phytochemicals, antioxidants, and fiber, fruit is an essential part of a healthy diet. Some fruits, however, are more powerful at combating cancers. Be sure to include berries of all kinds (blackberries, strawberries, blueberries, acai, and raspberries), red or purple grapes, pears, pomegranates, melons, papayas, and oranges and other citrus fruits. Eating fresh, whole fruit with the skin is the healthiest way to eat fruit. Drinking fruit juice has some benefit, but when turned into juice, much of the fruit’s fiber is eliminated. Juice is also very high in sugar.

Fighting Food 2: Vegetables

Most people eat far fewer vegetables than they should for good health. If you’re looking for a New Year’s resolution, eating more vegetables is a great option. Fill your plate with colorful vegetables including kale (and other leafy greens), sweet potatoes, broccoli, cauliflower, peas, Brussels sprouts, carrots, and tomatoes. They’ll increase your overall health and help fortify you against cancers of all sorts.

Fighting Food 3: Protein

Want to further enhance your cancer protection? Think protein. But limit the amount of red meat you consume and avoid processed meats. Instead, go with healthier sources of protein, which include lean turkey or chicken, salmon, tofu, eggs, and beans (black, pinto, red, or garbanzo).

Fighting Food 3: Whole Grains

Another food group that plays an important role in cancer prevention is whole grains. This includes breads, cereals, chips, crackers, and pastas—but not just any type of bread, cereal, chips, cracker, or pasta. Be very picky about what kinds you eat. Look for those made with 100-percent whole grains. Instead of white rice, choose brown rice or wild rice. Only whole grain options contain the fiber and nutrients necessary for good health, lasting fullness, and disease prevention.

Fighting Food 4: Snacks

To maintain your defense against cancer, keep cookies, chips, cakes, and other highly processed snack foods out of the house. Instead, when you’re craving a snack, choose nuts (almonds, walnuts, pecans, pistachios, or peanuts), air-popped popcorn, whole grain crackers or veggie sticks dipped in hummus, fruits, vegetables, or Greek yogurt. They taste great and have great power against cancer.

Fighting Beverages

It’s a common misconception that sugar makes cancer cells grow or spread. However, like all cells, cancer cells use sugars for energy. While avoiding sugar won’t cure someone of cancer, a diet high in sugar does contribute to weight gain, excess amounts of body fat, and type 2 diabetes, all of which may increase your risk for various cancers. Build healthy cells and fend off cancer with sugar-free beverages. Skip the sweet tea, soda, energy drinks, and fruit punch and choose water or green or white tea to satisfy your thirst.

With these foods and drinks, you aren’t guaranteed a cancer-free life, but cancer will have to work a lot harder to attack you. So eat and drink smartly and take heart knowing you’re taking steps to fend off cancer!

Sulfo-What?

Broccoli is especially high in sulforaphane, a plant compound that increases the body’s protective enzymes and removes chemicals that cause cancer. Broccoli and other cruciferous vegetables are known to help fight cancers of the lung, liver, breast, prostate, stomach, skin, and bladder, so eat up!

© 2009-2010 Empire Systems, Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease. 
Please consult your physician prior to starting any exercise or diet program.

9 Shortcuts to a Better Mindset

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One of the things I love most about the brotherhood of coaches is how open most of us are to sharing ideas and learning from one another.

Below is an article written by one of my fellow Todd Durkin Mastermind brothers, Josh Phelan, who is doing great work up in Costa Mesa California at http://outofboundstraining.com/. Josh is a husband, father, and fellow fitness business owner.

Enjoy!

9 Shortcuts to a Better Mindset by Josh Phelan

Plan Your Top 3 Priorities the Night Before. 

Did you know that the word “priorities” didn’t really exist until about 1940?

Why on earth does this matter? 

For starters, people only used the word priority.

Meaning there is one thing of utmost importance given the context. 

Now though, we oftentimes have too many priorities.


This is why I want you to focus on your top 3 for the day. 

When you try to do too many things, unfortunately most are not done to the best of our ability.

And oftentimes we procrastinate on the harder tasks, by doing the easier ones first. 

How does this help your mindset? 

Try implementing this practice daily, and watch your level of clarity and productivity reach new levels.

Most people aren’t really lazy, they just lack clarity. 

Surround Yourself with Those On the Next Level

This can sometimes be hard to do, but hear me out. 

Imagine you’ve just recovered from some major injuries. 

You’ve completed physical rehab and now you’ve got 2 new workout friends you made while in rehab.

Both of which were former professional athletes. 

What would happen if the three of you continued to workout together? 

Chances are, you would likely rise to a higher level in your physical abilities. 

And not because you’re all of the sudden a professional athlete, but because you had them there each day to help you, motivate you and push you. 

In fact, studies have found that when you have overweight friends, you’re more likely to become overweight. 

And when your friends had bad spending habits with their money, you’ll likely pick up on that as well. 

So be very careful on who you spend your time with in pursuit of your goals. 

Trash In = Trash Out

As my dad always said to us kids growing up, “Trash in equals trash out.” 

He was referring to the music or tv we’d listen or watch. 

Thankfully my parents guarded it very carefully. 

But there’s a lot of truth behind this simple statement. 

What you consistently put into your mind will ultimately come out. 

Try it. 

Chances are if you’re watching tv that is mostly violent, makes you feel afraid, and anxious, then you’re probably going to go about your day carrying those emotions with you. 

On the other hand, if you’re seeking out positivity, inspirational stories, and shows or stations that make you laugh, you’ll feel completely different. 

Start Your Morning Talking to Yourself

This is probably the weirdest advice you’ll hear all week, but don’t knock it until you try it. 

Most people have heard of affirmations – where you speak positively about yourself. 

I thought these were good until I learned about incantations. 

These take affirmations to the next level. 

Essentially you not only make positive statements about yourself. 

You also say them with as much energy and emotion as you can muster. 

Ever see those videos of the parent having their kid say great things about themselves in the bathroom mirror at the top of their lungs? 

Yea, those are incantations. 

You’re going to feel silly doing them, but they are one of the most powerful “exercises” I’ve come across as far as putting yourself into a better state of mind. 

Bonus points if you do it in the mirror. 

End the Day with Reflection

How often do you really stop and reflect on the day? 

Ever consider what was great about the day? Or where you could’ve improved? 

There is actually a tremendous amount to be learned from each day that goes by. 

Unfortunately, many people are just trying to get “through” the day instead of trying get “from” the day. 

Take the time before winding down for bed to consider the special moments, celebrate the small wins, and learn from your missteps. 

There’s tremendous untapped power from simply reflecting. 

Protect Your Sleep

I don’t know if sleep makes everything easier. 


But I do know without it, everything becomes harder. 

Don’t have a bedtime for yourself? 

Set one and stick to it. 

Aim to always get adequate sleep each night. 

Consider when you must wake-up in the morning and go to bed at an appropriate hour for you. 

Not everyone is the same and I do know a few outliers that somehow seem to run well on just 5 hours of sleep. 

But they’re the exception, not typically ideal for the rest of us. 

When you’re well rested, chances are you’re naturally going to be in a better mood than compared to going weeks being sleep deprived. 

Practice Gratitude

In a day and age like now, this seems perhaps more important than ever. 

There’s negativity everywhere. 

People say terrible things to each other on social media, in politics, on the news, at the office and so forth. 

Often times we hear stories of what’s wrong with the world and how bad things are getting. 

And yes, there are unfortunate events taking place all over. 

I’m not naïve nor am I asking you to be. 

But if that’s all we’re constantly intaking, it gets more challenging to stop and consider the good things we do have in life. 

Here’s a mind-blowing truth about how our minds work: 

If you focus on what you’re grateful for, you mind is unable to think about what it is fearful of at the exact same moment. 

Go ahead give it a try. 

Your mind will literally have to go back and forth between the two thoughts.


So when we’re thankful, it quite literally replaces our fear, worries & doubts. 

Reach Out More Often

You know those difficult times in life when you’re just going through some really challenging seasons? 

All too often we tend to close ourselves in rather than reach out. 

When in fact, these are the times we need to reach out and ask others for help. 

Even it’s just for them to listen.

There’s no shame in asking for help.

For some reason as we grow up, we tend to make ourselves feel silly for asking. 

Consider the worst case scenario in most instances: people say, “No.”

Okay, so what? 

Move on. 

Most people are happy and willing to help you. 

And we’re able to push through those difficult times in our life faster with others than if we were to do it alone. 

Accountability

Be held accountable to someone. 

 Throughout my 10+ years in the fitness industry and being a life coach since 2015, I think accountability is crucial for most of us when it comes to reaching our goals. 

When you’re held accountable, you don’t slack off. 

You have someone who is not only cheering you on, but also putting your feet to the fire to ensure you do what you said you were going to do. 

It helps you to become a better human being. 

Accountability helps you to have and hold a higher standard. 

And with a higher standard comes better results. 

As far as finding the right person to hold you accountable, some of us are blessed with great friends who are truly gifted at this. 

But for most of us, it usually means we have to hire someone. 

This ins’t negative, if anything, now we have more skin in the game because we are financially invested. 

So whether you’re doing it with a spouse, family member, co-worker or coach, I want to encourage you to get someone to hold you accountable to your goals. 

This means there are rewards if you complete them and there are consequences if you do not. 

In summary: 

  1. Plan your top 3 the night before. 
  2. Surround yourself with those who are on the next level
  3. Remember, trash in = trash out
  4. Practice your incantations 
  5. End your day with reflection (bonus points for writing them down)
  6. Protect your sleep
  7. Count your blessings
  8. Reach out for help when you need it
  9. Protect your sleep

Thanks for reading! This post was written by Josh Phelan from OutofBoundsTraining.com

The weekend isn’t just about getting away from work and rejuvenating your mood and energy levels. It’s also about your diet

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The weekend isn’t just about getting away from work and rejuvenating your mood and energy levels. It’s also about your diet.

For many, the weekend is a time to celebrate. You’re off of work, the big game is on, and there’s nothing keeping you from that tub of ice cream that’s calling your name. But what if your weekend could be about something better? What if you look back over the week, take a hard look at where you failed and succeeded, and took the weekend as an opportunity to prepare for success in the coming week?

That’s where the weekend diet comes into play. Yes, it takes some work, but it’s well worth it. Because in a few months, instead of putting on a few pounds due to your no-dietary-restriction weekend, you’ll be slimmer and feel better than you have in years.

Here’s how to get started.

1. Evaluate the Week

Some people don’t struggle with maintaining their diet, Monday through Friday. These people can get by with a little indulgence over the weekend. Whether this is a thin sliver of cake or a beloved cup of overly indulgent coffee, these breaks in an otherwise healthy routine do wonders to keep the healthy routine in tact.

If, however, you find yourself indulging in small or large ways Monday through Friday, a weekend diet plan could very well set you on a healthier course for the week to come. Think your week’s routine could handle a steroid shot? Keep reading.

2. Adopt the Right Mindset

Yes, you could easily see a weekend diet as a horrendous way to spend a weekend. Or if you have an eye on the future, you could view it as a positive step in the direction you want to head. So before you begin the weekend diet, you’ll need to ask yourself what health goals you want to reach and if you’re willing to use your weekends to meet these goals.

Everyone who is willing to put up a fight during the weekend should move on to the next point. For those whose weekend is more important than their health goals, it may be time to work with your trainer to reevaluate those goals.

3. Go Full Throttle

Want your weekend to jumpstart a week of healthy eating? Then you’ll need to make every bite count. It’s recommended that those considering the weekend diet choose to eat 1,200 calories a day on the weekend. If your normal diet is higher than this, this can be a difficult task. But talk it over with your trainer and dietitian. If they feel it is safe, you’re good to go. You’ll just need some will power.

To make sure those calories get you through the weekend without causing a mental breakdown, drink plenty of water and choose the proper foods. Go with those that are high in protein, fiber, and essential vitamins and minerals. This will help you get full and stay that way until Monday arrives and you return to your regularly scheduled diet routine. With this reset in your dietary ways, Monday may be a relief. As a result, you may find that sticking to your diet Monday through Friday is easier than you ever imagined.

Do it for a few weeks or months in a row and you may find such success throughout the week that you can turn your weekend into a more relaxed dietary affair. Just be careful! Get too slothful over the break and your previous weekday habits may sneak back up on you, causing you to lose the gains you work so hard to reach.

 

 

 

 

 

 

 

 

 

You may be craving these foods, but you’re better off without them

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You may be craving these foods, but you’re better off without them.

What are your favorite foods? Most likely a few of them are foods your diet plan restricts. Maybe the food is especially high in empty calories, refined white flour, added sugar, empty carbs, sodium, or unhealthy fat. Regardless, sacrifices usually have to be made in order to reach your weight-loss goals. After all, the foods you crave may not be the foods your body needs for health.

Keep reading to learn a few of the foods you’re better off without, despite what your mind and taste buds may tell you. Learn to choose healthier options to satisfy your cravings and stay on the track to better health.

White Bread

Toast for breakfast, a sandwich for lunch, and garlic bread with dinner—all made with white bread. Unfortunately, most white breads are made with refined wheat flour that’s been stripped of its fiber and nutrients. When you eat white bread, you’re eating empty calories and simple carbs. The bread may fill you up for a short time and give you a short burst of energy, but it causes your blood sugar to spike and provides little nutrition. Put the white away and choose breads made with 100-percent whole grain.

French Fries

There aren’t many foods tastier than French fries with your hamburger or chicken fingers, but French fries are one of those foods that should be avoided or eaten only on rare occasions. While fries are made from potatoes, and potatoes are healthy on their own, fries are extremely high in calories and sodium. When a food is fried in oil at high temperatures, acrylamide compounds (substances are known to cause cancer) form, so it’s not just your waistline at risk. It’s your life.

Sweetened Drinks

Sugar-sweetened drinks should top your no-no list. This includes sodas, sweet tea, energy drinks, fruit punches, and many coffee drinks. Because drinks don’t fill your stomach like food does, it’s easy to overdo it on extra calories. People who regularly drink sugary beverages are at a much greater risk of being obese and of developing fatty liver disease, heart disease, and type 2 diabetes. Make the switch to water, carbonated water, coffee, or unsweetened tea to give your health a liquid boost.

Gluten-Free Processed Foods

Millions have made the switch to gluten-free in hopes of improving their health. Whether they truly have celiac disease, gluten sensitivity, or they’re trying to relieve unwanted inflammation, lose weight, or treat digestive problems, going gluten-free is gaining popularity. But many people mistakenly think that every food labeled “gluten-free” is healthy. You should know that junk foods like cookies, cakes, brownies, pancake mixes, pizza, and snack bars can be made without gluten, while still containing added sugars, simple carbs, unhealthy fats, and lots of calories.

Low-Fat Yogurt

The protein, calcium, and probiotics found in yogurt make it a healthy addition to your diet, but it has to be the right kind of yogurt. Many people seek out low-fat yogurt varieties in their quest to eat fewer calories. The bad news is that yogurt made without natural dairy fats tastes unpleasant and to improve the taste, manufacturers add sugar. As a result, most yogurts found in the refrigerator aisle are loaded with added sugars. When buying yogurt, look for regular, full-fat Greek yogurt that contains active probiotics.

Processed Meat

Meat may be your go-to main dish, and unprocessed beef, pork, poultry, and fish provide iron, protein, and valuable nutrients. However, processed meats come with health risks. You may love the taste of bacon, deli meat, hot dogs, and sausage, but you’d be better off not eating them on a regular basis. Frequent consumption of processed meats is associated with an increased risk of colon cancer, heart disease, and type 2 diabetes.

 

 

 

 

 

 

 

 

BCS Fitness Featured in Men’s Health

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BCS Fitness Featured in Men’s Health

Get a behind the scenes peak both at our customized coaching process with TLC‘s Chad Dean as well as updates on his powerful fat loss journey in the latest issue of Men’s Health here …

https://www.menshealth.com/…/my-600-lb-life-chad-dean-weig…/

The most popular New Year’s resolutions

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The most popular New Year’s resolutions.

Everyone has things about their life they wish were different. At the start of each new day, week, month, or year, you have the opportunity to resolve for change. Millions of people around the world take advantage of the beginning of a new year to make resolutions. They look back at the previous year, see areas that need improving, and set goals to make changes in the year to come.

Are there things in your life that need to change? It’s never too late to make a resolution and take steps to help bring about that change. When it comes to New Year’s resolutions, here are a few of the most popular.

Eat Healthier

Maybe you’re overweight, have high blood pressure, or feel tired all the time, so you’ve made it your goal to eat healthier this year. Sometimes the best way to make healthy food choices is by starting small. Choose one food you know you need to give up and replace it with a healthy alternative. Swap out soda for green tea. Stop buying white bread and eat whole wheat instead. Or, keep sweets out of the house and snack on fruit.

Exercise More

For years now, exercise has been at the top of most people’s list of New Year’s resolutions. Weight loss, mental health, and heart health can be powerful motivators to move more. Buy athletic shoes, workout clothes, a fitness tracker, and gym membership, and don’t let them go to waste. Work with your personal trainer to stay motivated and committed to getting in shape.

Spend Less/Save More

You don’t have to live your life beholden to your lender. When you’re tired of living paycheck-to-paycheck with little to no savings and a constant fear of retirement, make a resolution to get your finances under control. If you don’t already have a written budget, sit down and make one. Get on the same page with your spouse. Take a class on how to get out of debt and save for the future. Stop eating out all the time, shopping every weekend, or buying brand new cars. Shop around for the cheapest insurance policies, have a yard sale, and get serious about paying off your debt.

Get Organized

Tired of living in clutter? Embarrassed to have guests over in your mess? Feel like you can’t keep up with your busy schedule? Organization may be at the top of your list of resolutions. An organized home or life won’t happen overnight. While you could organize your home in a matter of days, without change, the clutter will only build back up with a vengeance. Maybe your resolution should be to stop impulse shopping, set aside 15 minutes each day to tidy up, not go to bed until the dishes are done, or keep a consistent calendar.

Spend Time with Loved Ones

What’s really most important? Is it your job, making money, and having a big, fancy house, or is it your family and friends? Make an effort in the coming year to spend quality time with those you love. This may mean setting aside time on your calendar, turning off your cell phone, or cutting other things out of your schedule. Plan family game nights and a family vacation. Go for a walk in the park, stop for ice cream, or catch a movie together. Make a routine of regularly calling family members who live out of town and take time to enjoy those in your life.

How do you keep up with your busy schedule? Here are a few tips from the experts

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How do you keep up with your busy schedule? Here are a few tips from the experts.

There’s no way around it. People these days are busy, busy, busy. With long work hours, household chores, errands, and social events, it’s no wonder you’ve got little down time. If you’ve got kids, your schedule is even more hectic. Between kids’ games, practices, rehearsals, play dates, homework assignments, and doctor’s appointments, life is full.

It can be hard keeping up, and sometimes you may feel like you’re barely keeping your head above water. You’re forgetting important dates, frequently late to appointments, or just feeling run down and ready for a vacation. When you think about your full week ahead, here are a few things that can help you stay organized so you keep your sanity.

Make a List

One thing that can help you avoid feeling overwhelmed with a hectic schedule is making a list. At the beginning of each day or week, take a few minutes to write down everything you hope to accomplish. Add to the list as new things pop in your head. With a list, you can focus your brainpower on getting things done instead of racking your brain and stressing about trying to remember everything you have to do. If it helps, write your list in order of priority or put stars next to the most urgent tasks.

Use a Daily Planner

At the beginning of each year, purchase a calendar or daily planner. If it helps, make it stylish or pretty. If you prefer to do everything on your phone, use a calendar app. A functional planner will have space for writing lists, notes, and your daily schedule. As each new month, week, and day begins, check your calendar for what’s ahead. But remember: a calendar will do you no good if you don’t write in it. Keep it with you and as soon as you schedule an appointment, hear of an event, or commit to a date, write it down. Online calendars let you color-code entries for different people, types of events, or priority of events. Take advantage of these options to have a quick glimpse at what’s ahead.

Utilize Apps

Your smartphone can do wonders at helping to keep you organized. There are apps to make to-do lists, checklists, and grocery lists; apps to keep your calendars, remind you of upcoming events, journal things you want to remember, track your bank account, and send you alerts. Remember, your phone is a tool. When it starts to become more of a hassle or when it adds to your emotional stress, it may be time to set it aside. Until then, use it wisely and watch your stress levels diminish.

Divide Your Days

Whether at home or at work, you may find it helpful to assign each of your weekly duties a specific day of the week. By doing this, you won’t procrastinate until the day before a project is due, not wait until Saturday to do all your household chores, or try to fit all your errands into one afternoon. Monday could be the day you handle bills, Tuesday the day you do laundry, Wednesday your grocery day, and so on.

Schedule Rest

Your mind and body need times of rest and refreshment. Don’t let your schedule get so full you don’t have any time to yourself or time with your family. To make this happen you may need to schedule times of relaxation on your calendar, learn to say “No” to avoid overcommitting, or cut things out of your schedule. Without some down time, stress builds and your busy schedule becomes a burden instead of a full life.

 

 

 

 

 

© 2009-2010 Empire Systems, Inc. 
Powered by FitPro Magazine™. Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Three steps to toned muscles

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Three steps to toned muscles.

 

If you’re a man, your fitness goal may be to bulk up. But it’s not just big muscles you desire. You want well-defined, sculpted, chiseled muscles that will get noticed. Women, on the other hand, don’t want to get bulky, but, like men, they want muscle that is firm and defined.

Maybe you wish your stomach, arms, legs, or entire body was toned. Whatever your trouble spot, the question remains: How do you get toned? Is there some secret form of weight lifting? More reps with less weight? Weight machines? A special diet or supplement?

Keep reading to learn how to get the body you desire. Spoiler: it’s not going to happen overnight, so get ready for some work.

Eat Right

You can’t have well-defined muscles if your muscles are hiding underneath a thick layer of fat. The fastest way to lose fat that’s covering your muscles is through what you eat. It’s a lot easier to cut 500 calories from your diet than it is to burn the same amount through exercise. Find a diet plan you can live with for the rest of your life. Fad diets may lead to immediate weight loss, but they’re unsustainable for the long run. As soon as you end a fad diet, the weight returns, sometimes with a few extra pounds.

The best first steps to uncovering your muscular undercarriage is to cut out unhealthy fats, simple carbs, foods high in sodium, and added sugars. Fill up on whole foods (minimally processed foods) from the major food groups: fruits, vegetables, whole grains, lean protein, dairy, and healthy fats. Reduce your portion sizes and eat mindfully.

Cardio to Blast Fat

Along with a healthy diet, you need cardio exercise to burn serious calories and shed pounds. Commit yourself to a workout routine that includes intense cardio sessions several days a week. Break a sweat, get your heart pumping, and move your body. Need tips? Talk with your trainer.

High-intensity interval training should be your go-to exercise. By alternating between high- and moderate-intensity exercise, you have the potential to burn the most calories in the least amount of time. Find a workout you enjoy and get serious about it. Jogging, rowing, swimming, and cycling are all great places to start.

Build Muscle

When you lose weight, it’s common for some of the pounds you shed to be muscle mass. This is one reason why it’s important to include strength-training exercises in your weight-loss workout routine. While maintaining muscle mass, strength training is also the best way to build new muscle, increase muscle strength, and improve muscle definition. When the excess fat is finally lost, toned muscle will be revealed.

Plan to do strength-training exercises several times a week on non-consecutive days of the week, and take advantage of rest days, which give your muscles much-needed time to repair and rebuild. Just be sure to work with your trainer to develop a lifting routine that uses proper form. Lifting incorrectly can quickly lead to injury or a lack of results.

Focus your workouts on compound exercises that work multiple muscle groups and incorporate more than one joint at a time. This builds lean muscle and burns calories effectively and efficiently. Movements that only work one muscle are called isolation exercises and don’t do much good. Bench presses, deadlifts, lunges, squats, and military presses are examples of compound exercises that will get you toned, sculpted muscles in the least amount of time.

Two Months to Progress

Men typically see muscle growth faster than women because they have more growth hormone and testosterone, two hormones that contribute to building muscle. While everyone responds differently to strength training, you can expect to see results after about two months of consistent training.