Category: Fitness

Thick, muscular legs are the hallmark of a great, well-developed physique. Unfortunately, many bodybuilders never maximize their leg muscles, simply because they are forever shortchanging their leg workouts. In this article we’ll discuss the most frequent leg-training blunders and ways to correct each of them so that you can finally make real progress in your leg training. Read on! Everybody wants big and strong legs yet very few are willing to put in the required amount of effort to make that dream reality. For example, the average gym-goer tends to skip leg day for the smallest of reasons such as

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On the days I’m not training with weights I usually do cardio sessions early in the morning on an empty stomach. Because I’m not a big fan of coffee, I will only drink just a cup of green tea and then do my 30-40 minutes of fasted cardio. Fasted training definitely has its benefits and I will go over some of them in this post. 5 Benefits of doing fasted cardio 1. It increases your mental clarity and focus Early morning cardio wakes you up, increases your mental acuity, clarity and concentration later throughout the day by releasing mood-enhancing endorphins.

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The treadmill, elliptical machine or the static bike are all good for cardio, but if you want to break the monotony and change things up, you should try swimming for cardio. Swimming is a great whole body exercise that works upper and lower body muscles almost equally. And because the resistance of water is roughly 12 times greater than the resistance of air, you also get a type of muscle building workout, not just a cardiovascular workout. 5 main benefits of swimming There are many reasons to incorporate swimming into your fitness plan, but here are the most important ones:

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Everyone agrees that exercising on a regular basis is the most optimal and healthy weight loss method. But do we all exercise daily? Absolutely no. Do we all sleep every night? Yes. Then, could there be a better way to lose weight than to do just that while we sleep? After all, we spend one-third of our life sleeping. In this article, we will talk about 9 things we can do to lose weight,  faster and more effectively while we’re comfortable sleeping in our beds. 1. Drink a protein shake before you go to bed Drink a shake containing around

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Back in the 80s and 90s buying any food that didn’t have the “low-fat” label on it verged on taboo. Back in those days, egg yolks and butter were on the “worst offenders list”, while processed carbs and packaged goods were not even taken into consideration. But a lot has changed since then. Nowadays, nutrition experts recommend fat as the essential nutrient and full-fat foods, such as avocado, coconut oil, and ghee butter are listed among the greatest “super-foods”. However, some people still wonder what type of fats they need to eat and how exactly it affects their bodies. In

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The web is crowded with fitness articles that offer great fat loss workout techniques and development of your leg muscles. However, these workouts are a bit unrealistic for people that are new to running and sprints. When it comes to sprinting, proper technique is absolutely crucial. If you don’t know how to move, you’re not only failing to scoop all the benefits from these workouts, but you’re also putting yourself in risk of an injury. Here we’ll focus more on learning the proper sprinting techniques that will prepare your body and form for true results, instead of just piling up

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Understanding the different kinds of carbohydrates and recognizing the benefits that come with each of them is crucial for fitness athletes. Some are complex and will break down slowly in the gut, providing the body with prolonged fuel, while others are simple and can be digested quickly for an instant energy boost – so which should you consume and when? If you’re feeling a bit lost in the multifaceted world of carbs, we’re here to provide you with some guidance and useful advice. 3 rules for strategic carbohydrate consumption 1. Slow and natural vs. fast and processed Generally speaking, naturally

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Maintaining a high-quality bodybuilding diet with all the required calories and macros can be tricky if you’re on a tight budget, especially when you make a stop at the meat department. To gain serious mass you need to be able to afford to eat a lot – supplements aside, we’re talking about bodybuilding staples such as beef, chicken and fish. While some people believe you have to spend big to get big, we wouldn’t necessarily agree. Although it’s true that the bodybuilding lifestyle comes with a price, you don’t have to be a millionaire in order to maintain it. There

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Vitamin D is one of the most essential vitamins, we as humans, need to survive. Vitamin D helps the bones stay healthy, it boosts your immune system, improves fertility, helps the development of the brain…. and it raises testosterone levels. Vitamin D is actually not a vitamin at all. It belongs to a group of secosteroids (ster0ids with a cut ring – see the picture below) responsible for absorption of zinc, magnesium, calcium, and iron in the intestines. It can be found in few foods such as fatty fish (salmon, sardines etc…), eggs, mushrooms etc. Our body is able to

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There is nothing tastier than pillowy soft, gooey-in-the-middle, cream cheese covered frosting cinnamon roll. However, no matter how delicious they are, they are not the healthiest option. But, don’t lose hope just yet. We have the solution: a high-protein, low-carb homemade alternative that tastes just as good! Yep, you heard it right. These high-protein, low-carb twist gives you all the flavor without the guilt. Ingredients you will need: 1/2 tbsp Cinnamon 10g Coconut flour 5 Egg Whites 30g Whey protein – vanilla flavor 10g Apple Fiber 1 Teaspoon Stevia based sweetener Ingredients for the frosting: 2 egg whites 1/4 cup

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We’ve all been there before.  Searching through dozens of magazines, web sites and consulting fitness experts to know what the best foods are to lose fat and gain muscle. With all of the misinformation out there, I can see why so many get confused and don’t know what is best to eat.  I remember these days clearly.  It wasn’t until I consulted and got advice from one of the top bodybuilders in the world that I was able to debunk the myth of what foods I should eat to build lean muscle and which ones to avoid. So what I

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The supplement combos we are about to present you will rev up your metabolism and seriously speed up the fat-loss process to get shredded for the beach this summer. For many people taking just one supplement has proven more than enough to see changes for the better, whether in the looks or health department. But sometimes taking two supplements at the same time can yield tremendously better results, as in one supplement will be in charge of cranking up the fat-burning machine, while the other will significantly enhance its effects. Taking that into consideration, the supplement combos we’ll present, may

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There’s no other muscle group more stubborn to grow than the calves and this can be very frustrating for the average lifter who doesn’t like training his legs anyway – how long can you keep doing something that doesn’t produce any visible results? Just before you call it quits, you should know that your problem could be caused by a few training mistakes that can be easily fixed once you spot them! Read this article to understand what you’ve been doing wrong and discover how you can beat your calves into submission and build the powerful legs you want. #1.

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Chia seeds are becoming increasingly popular ingredients. They are also called a superfood, packed with dietary fiber, omega-3 fatty acids, potassium, magnesium, and antioxidants. As a result, they provide more energy and endurance, and regulate digestion. While it’s very easy to add them to our favorite smoothie or sprinkle over our salad, you can also make a very simple, tasty, and healthy dessert from them. Here are some tips on how to prepare this delicacy. ORANGE CHIA PUDDING Preparation time: 10 minutes Servings: 2 Ingredients 1 cup milk of your choice (we usually use almond milk) 1/2 cup freshly squeezed

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It’s safe to say that there’s hardly anyone who doesn’t love pancakes. If there is someone in this universe, it’s probably because they haven’t yet tried this mouth-watering protein pancake. Yes, you read that right. This pancake packs a higher protein punch, takes just a few minutes to make, and even the most culinary-challenged among us can whip it up. Ingredients: 2 tablespoons of ground oats 1 scoop of whey protein, you can choose a flavor of your choice. 1 whole egg 2 egg whites 1/2 banana (60g) A pinch of salt Preparation Process Simply place all the ingredients into

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Bodyweight exercises are simple, don’t require special machinery or extra equipment and can be performed virtually everywhere. You can effectively target any body part you want with bodyweight exercises and there are no limits to how strong and flexible you can get by using body resistance alone. We’re not saying that you should abandon your regular training with additional weights altogether, but if you give the following bodyweight exercises a try, you can reap some great benefits that will improve your main lifts in many ways and help you put on more lean mass in the long run. Keep in

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Many people experiment with various diets and regimens in hopes of achieving sustainable weight loss. Regretfully, almost 85% of individuals who lose weight eventually gain it back within a year. The top 10 reasons for long-term, sustained weight loss are shown below. To reduce weight long-term, it is best to lose fat while maintaining or even increasing your muscle mass. Any principle that deviates from this guideline will lead to erroneous weight reduction, which is neither healthy nor sustainable. This main guideline is the foundation of healthy weight loss. 1. Steer clear of starvation diets Any diet that calls for

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It’s been only half an hour since your last big meal and your stomach is already gurgling and growling and you’re constantly thinking about what you’ll eat next. What’s even worse – this happens every day. Although you’re certain that you eat enough, it feels like your stomach is a bottomless pit and regardless of what you put in your body, you always seem plagued by extremely annoying cravings. In fact, you appear to be hungry during most of your waking moments! Since not even the strongest individual can suppress ALL of their cravings, you begin to worry about putting

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Eat, Sleep and Repeat! In the middle of this schedule, maintaining a healthy body weight seems like a big challenge. But you can stay busy in your schedule and still maintain a healthy body weight by making some minor lifestyle changes.  Maintaining a lifestyle – different from your everyday routine makes your life much more exciting. It boosts your confidence and makes you feel much more comfortable in your skin. Also, maintaining a healthy body weight keeps you away from chronic disorders in the long run. Grab your book and write down the things that are needed to be done,

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Maintaining proper hydration throughout a workout is essential for overall performance and well-being. Allowing your hydration levels to dip below optimal balance increases your risk of overexertion and dehydration and also inhibits you from achieving top performance. Here’s how to properly stay hydrated during your workout. The symptoms of dehydration Dehydration occurs when your body is using more fluids than it is taking in. Because dehydration can cause dizziness, confusion, fainting, and weakness, it is no surprise that your workout will suffer as a result. Here are the most common symptoms of dehydration: Thirst – the first thing that happens

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For years, nutritionists  have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. “Good” fats are essential for vitamin absorption, proper nerve activity, immune system function and healthy cells. Foods generally contain a mixture of fats, but selecting foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) instead of trans fats helps lower your risk of many diseases. 1. Avocado A nice ripe avocado is delicious in a sandwich and even

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As the name of this exercise implies, the power clean develops whole body power; power being your ability to produce large amounts of force very quickly. In essence, the power clean is actually a weighted jumping exercise so it develops tremendous explosive lower limbs but also works the upper body too. This greater power can help you jump higher or further, run faster or kick harder. Often considered an exercise for athletes, the power clean has become increasingly popular lately as it often features in many Cross Fit workouts. The guys at Cross Fit perform this exercise for low repetitions

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Juicing is a popular health trend that continues to grow, especially because people believe it can cleanse the body and help with serious health issues. Lately, more people are drinking celery juice, either buying it ready-made or making it at home. Taking care of your body is simple but very important, and eating healthy is a big part of that. Adding celery juice to your diet is a good idea as it is considered a superfood that can improve your health and help you live longer. Celery is common in salads or eaten on its own (try it with peanut

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