Safe and Reliable Ways to Build Muscle and Get Stronger

How To Get Stronger With Every Exercise You Do!

When people draw their exercises program, the target is not to simply cut weight. They also want to become stronger and enjoy the benefits of living a fit lifestyle.

However, becoming stronger remains a key mirage to most people. As a polo trainer for more than 10 years, I have had to deal with this subject occasionally to ensure that all my clients get fit and extra strong with every exercise. This post is a demonstration of the main strategies you can adopt to get stronger with every exercise.

Always get ample rest between workouts

There is a growing misconception that for one to grow stronger, the best method is a regular workout. However, your body needs a lot of rest after every workout.

The strenuous exercises you do at the gym or at home tears down the muscles, ligaments, and body tissues. If you work out more and every day, the damaged tissues do not get ample time to recover and grow stronger.

One of the best strategies on how to get strong really fast with every exercise you do is planning to exercise heavily about 3 days every week (example; Monday, Wednesday, and Friday). It is also prudent to rotate the groups of muscles trained every time and giving them ample time to recuperate.

Ensure to train all body muscle groups

Body strength cannot be measured based on a single group of muscles. Some people are interested in having big arms but care less about the abs.

To become stronger with every exercise, you are advised to train every part of the body (muscle groups). Because your body muscles work together, they need equal attention by identifying the exercises that strengthen them. For example, a strong core can help one to bench press more weight using arms.

You can commit one day to exercise the leg muscles while others are dedicated to the hands, core and other muscles. As you alternate the muscles, they get ample time to heal and rejuvenate.

Eat plenty of calories

Building muscles will no doubt require a lot of energy that comes from burning calories. Therefore, you must take enough calories to support lean muscle development.

Now, even as you focus on taking more calories, it is very crucial to note that not all calories are good! You should avoid refined sugars and sugary beverages because they raise the risk of problems such as overweight, obesity and cardiac related issues.

The best sources of calories are the slow carb-releasing foods such as whole grain cereals, nuts, and vegetable oils. Besides, building muscles cannot be effective unless all the nutrients are also consumed in sufficient proportions.

Every meal should include additional proteins, vitamins, and minerals from sources such as lean meat, egg, sea food, fish, veggies, and loads of fruits.

Take plenty of water

When you exercise, a lot of waste is generated by the muscle cells as they burn the calories to supply energy. If the waste is not eliminated promptly, it accumulates and starts damaging the cells you want to build.

To facilitate faster removal of all the waste from the body, you must always take plenty of water. Note that water should be taken all the time and not only during the exercises.

Water Sports That Kids Can Practice

The winter has faded off, and temperatures are rising as springs beckon. The waters are now clear, and people can enjoy all water sports. If you have children and want to make your weekend getaway, short holiday, or entire vacation truly enjoyable, get the right water sports for them. Here are the main water sports that kids can practice.


Wakeboarding is a surface water sports that developed from combining surfing, water skiing, and snowboarding techniques. It involves riding on the water surface on a thin board with minimal displacement. Unlike surfing where surfers have to time and ride on waves which make it very dangerous, the rider in snowboarding is towed by a motorboat. It is safe for kids because it takes place on calm waters and kids undergo some training to get courage and skills.

Dragon boating 

Dragon boating has become an irresistible water sport for kids because it involves bringing together a team and competing against opponents. Originally, the sport was designed in China and later brought to the United States by settlers. The dragon boats are designed with one end bearing a dragon head while kids line and paddle from the alternating side. Two adults (one at the front and another at the real) also accompany the kids as they paddle through the water to the destination.


Many people keep asking; what is the best time for my kid to start surfing? Just like kids learn very fast in class, they also get the concept of surfing and surf like pros equally fast. Starting from the age of 6, your kid can windsurf confidently with proper training. However, the kid should take ample time and only be allowed to windsurf with supervision.


On land, kids prefer to go racing. On the water, they go sailing and enjoy every moment. The boats have major controls just like vehicle though they are adjusted and monitored to guarantee kids of safety. Sailing near the shore in the open waters will give your kid a unique experience and sense of success.


Kayaking is a special water sport that involves paddling a canoe-like boat using double blade paddle. You have to sit in the kayak facing forward, legs in front and paddle through the water. Though kayaking is a dangerous sport when people move through rough waters, it is safe for kids when done in still waters. Many companies that organize kayaking water sports prefer still waters such as Hudson River and other rivers.


Getting the kids out to enjoy various water sports allows them to explore and learn new skills. However, these sports can only be successful if they are done in a safe environment. It is important to ensure that the kid gets appropriate training and every sport is supervised by an expert. Besides, they should always have the right equipment and clothing to guarantee them of extra safety. Check with various firms that offer training on the site so that the kid can get the relevant skills and even join others in sports like dragon boating.

6 Water Sports to Enjoy in Summer

Summer is an enthralling time for outdoors sports. Whether you want activities for the entire family, team, or just alone, take some moments off from work and away from the hotel room for an extra thrill. For many people, being in the water is an irresistible thrill the entire summertime. In this post, we bring you 6 water sports to enjoy in summer for your holiday.

Jet Skiing

This is a unique water sport that will make your holiday unforgettable. It involves riding on the water in self-propelling boats that resemble scooters. The game is a thrill whether done as a summer competition or simply for fun. Remember that you do not have to own Jet Ski to participate in this sport because they are always in plenty for hire in most beaches. If you select a holiday resort that includes jet skiing, you are sure of getting the latest coaches so that you can be trained and race on the water like a pro.


This is sport involves using a flat board to speed across the beach sand and rush onto the incoming waves. The sport is easy to master and only needs the right board and concentration. Besides, most top beaches have trainers who are willing to help you get started with all the tricks and support so that you can skimboard just like an expert.


Nothing is as enjoyable as swimming freely underwater. Snorkeling is a special summer water sport that involves swimming underwater wearing a mask, a snorkel, and artificial fins. It has become a common water sport in many vacation resorts especially for people who do not want to take all the time relaxing on the beach or hotel rooms. In some cases, snorkeling is also used in sports such as underwater rugby and underwater hockey.


This involves paddling a kayak on moving water. Kayaking can be traced back to the early civilization when it was used as the main means of transport. However, it has become a high-end water sport with companies designing top quality kayaks for paddling on the water. Note that kayaking in waters with rapids and falls can be dangerous. Therefore, it is prudent only to focus on calm moving water for a greater thrill.


Surfing is one of the best summer water sports that many people yearn to participate. The sport involves standing on a board and riding on the forward of a moving wave. While this sport might look a little difficult, all that you need is some practice on balancing on the waves standing on a board. With some training right on the shore and demonstration, it will be easy to paddle towards the waves and ride to get the enthralling experience. For many people, this sport is so enjoyable that they have to keep coming back every summer to surf.


Wakeboarding works in many aspects like skimboarding. However, wakeboarding involves strapping your feet on the board and getting pulled by a boat. The game is very enthralling once you master the basics. One crucial consideration that you must get right in waterboarding is balancing as the boat roars through the water.

Stand Up Paddleboarding

Stand up paddleboarding is an offshoot of surfing where the rider stands full height on a board and paddles on water. The main difference of surfing and stand up paddleboarding is that waves are used to propel the former while you have to paddle in the latter.

The sport has become an enthralling activity because many people can paddle through the water with minimum gear to enjoy seeing sea creatures, picturesque sceneries, and attractive horizons. To enjoy stand up paddleboarding, here is what you need to know:

The right gear

Unlike other sports, stand up paddleboarding only requires a few pieces of equipment.

  • Stand up paddle board. You should select the board depending on personal weight, skills, and nature of water body to use.
  • The paddle
  • Personal floatation device
  • The right clothing (preferably a wetsuit)
  • Sun protection

Stand up paddleboarding techniques

  • Standing and balancing on the board

For those who are new to stand up paddleboarding the best way to commence is practicing on flat and calm water for better buoyancy. To get on the board, start by kneeling on it and then stand on one foot followed by the other carefully adjusting the weight and the board to take control of the center of gravity.  It is important to practice this before setting out in deeper waters.

  • Paddling the board

When paddling the right section, the right hand should be slightly lower on the paddle shaft while the left one is a little higher to serve as a lever. The top hand should also be used to push the paddle down into the water, back to the ankle, and out of the water.

In the beginning, the strokes should be fairly short and just close to the board so that you do not overpower it. For a straight move ahead, consider paddling about 4-5 times on each side. Do not forget to shift hands every moment you change the sides.

  • Turning the board

The easiest way to turn the board is paddling one side until the head faces the direction you target. If you want to back paddle or move in the reverse direction, simply dragging the paddle backward on each side of the board.

If you are new to the stand-up paddleboarding, you should expect a few falls before perfecting the skills. If you realize that a fall is inevitable, it is advisable to aim sideways to avoid falling onto the board. Note that you should immediately get the board and then-then paddles as you repeat the balancing process to get moving again.