A Beginners Guide to Protein Supplements. ( what you need to know)

When you want to build muscles, it's important to try and identify the best protein supplements. Protein is very important for the body, because it's used to build and repair muscles.

÷ Sources of Protein:

There are many naturally occurring sources of protein in your diet. These include meat, poultry, fish and eggs. However, consuming enough protein through your diet for body building is difficult.

By using protein supplements, you will be able to get the necessary protein for your body without needing to spend a lot of money. Using supplements also means that you don't need to eat a lot of food to get the extra dose of protein. There are several different types ofprotein supplements, which is why you will need to carefully choose the right ones.

#1. Eggs:

Whole eggs are a good source of protein and are very easy to buy. You can choose to buy either powdered eggs or alternatively add eggs to your food. Eggs can be blended into a smoothie, but these don't taste very nice. There are also health risks associated with eating raw eggs, including salmonella. Raw eggs should never be eaten by children, pregnant women or old people. The advantage of eggs is that they aren't a specialist product. This means that you can buy them from a regular grocery store without needing to make a special trip to a health food store. The biological value of egg protein is around 88.

#2. Soy:

If you are allergic to eggs or milk, another option may be soy protein. Soy protein is extracted from soybeans and is thought to be very healthy. Soy protein supplementshave a biological value of 74, which means that it is lower than eggs and some other types of protein.

#3. Casein Powder:

Casein powder has a biological value of 77. This isn't as well known as whey powder, but can be useful in some cases. This has a very high glutamine and amino acid content, which can help improve the immune system and care for existing muscles. Casein is absorbed through the digestive tract, which gives the body a better chance to absorb all of the protein.

#4. Whey Protein:

Whey protein is one of the best and most popular types of protein supplement. It has a biological value of 130 to 160. This is a very common type of protein because it is easy for your body to digest. Whey powder is also relatively inexpensive to buy and contains a lot of protein per dose.

The protein contained in whey protein is very easy for your body to absorb. It assists your immune system and will help to strengthen it. This will reduce any negative symptoms caused by weight lifting. If you are taking whey protein, you should consume it before or after your workouts. You can also consume it in the morning at breakfast.

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How to Get Sexy Inner Thighs just in Time for Summer.

Are you desperate for shapely and sexy inner thighs (just in time for summer) so you can hit the beach or the barbeque with confidence? Forget the latest fad diet claiming to eliminate your ‘thigh gap’ or spending hours per week struggling to get the ideal pair of legs. Your inner thighs are a beautiful part of your body and should be exercised as much as any other part of you. Unfortunately, many gym goers skip out on it altogether. Here’s how to love those inner thighs, by sculpting them in a way that works.

* Build Muscle, Eliminate Fat:

Lunge ExerciseMany women worry that if they lunge, squat or lift, they’ll lose out on the opportunity to achieve a sexy, thin frame—especially within the lower body. Don’t believe the hype! The truth is simply this: when you work on strength training exercises targeting your  lower body, you’ll naturally tone while trimming down your thigh size. It’s a win/win and in the process, you’ll achieve more confidence than ever before!

* Increase Your High Intensity Cardio:

Just because you’re hitting the weight room doesn’t mean you should neglect your daily cardio. If you are serious about achieving sexy and shapely inner thighs, increase the intensity (rather than the frequency) of your cardio for optimal results! For example, instead of attending yoga class every day, swap a few classes out for an uphill sprint on the treadmill and a dance class.

*The Best Exercise for Sculpted Legs:

What’s one of the most effective lower AND upper body workouts? Why, the squat of course! How often do you squat? If you’re like most people (especially those with an office job) you’re sitting way too much and not getting nearly enough movement as you should. In order to shape your inner thighs, you need to ‘up your squatting ante’. Here’s how:

Eliminate your worry about ‘squeezing’ a workout in by simply starting your day with one. Set your alarm for an hour earlier than usual, and start your workout with a solid squat session.

Start with your legs shoulder width apart and make sure that they are firmly planted on the ground. You shouldn’t have them straight out in front of you but at a slight angle (in order to minimize a risk of knee injury.)
With your arms straight out in front of you and your back straight, slowly bend down as if you’re going to sit down in a chair. Position your weight on your heels as you continue to lower yourself down until your knees are blocking your view of your ankles. Lift yourself back up slowly and repeat.

When you focus on working those inner thighs in an effective way (and thus, becoming an expert squatter in the process!) you’ll soon have stems that are sultry and shapely! With no time like the present, get moving and work those legs out like never before—with fast results you can show off just in time for the summer heat to kick in!

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Why You Shouldn't Go to the Gym Every Day ?

How many parts of your body you should work out in a day depends on your workout goals, the kind of exercise you are doing, and even your daily schedule. Although full-body workouts can be effective, seasoned bodybuilders, including Arnold Schwarzenegger, and celebrity personal trainer Bill Phillips agree that rest between workouts is at least as important as the workouts themselves.

1- Cardio Exercise:

Many cardiovascular exercises, such as swimming and group aerobics, work all the muscles of the body. However, the muscle workout for cardio exercise isn't particularly intense. According to Oregon-based fitness coach Ben Cohn, it is alright to participate in cardiovascular full-body workouts on consecutive days, so long as you take a day or two off each week.

2- Resistance Exercise:

Resistance training builds muscle by targeting specific muscle groups for overload. Weight training is the most iconic example of this kind of workout. Unlike the impact of cardiovascular workouts, resistance exercise intensely impacts the muscles you work. Because of this factor, the number of muscles you train in a day is most important when scheduling resistance workouts.

3- Rest Periods:

How many muscles you train in a day is your choice, but how much rest you give muscle groups between training sessions is critical. According to Stuart McRoberts, author of the landmark body building guide "Brawn," you should avoid training any particular muscle group two days in a row. Muscle growth occurs as the muscles damaged during training rebuild and heal, which is a process that requires rest. You can work out all the muscles in your body -- this is, in fact, a common training technique. However, if you do so, you should take the next day off from resistance training altogether.

4- Expert Insight:

Fitness coaches and personal trainers suggest several training patterns to ensure adequate rest. In "Brawn," McRoberts recommends dividing your training into "A" and "B" days, alternating between them. On "A" days, work out half the muscles of your body, and on "B" days, work the other half. This means you hit the gym every day, but the alternating timing gives all muscles a full day of rest between workouts. Bill Phillips recommends getting three full-body resistance workouts each week, and doing light to moderate cardio on the days you don't do resistance training.

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The best Instagram Accounts to Follow for Workout Motivation.

Instagram is a wonderful thing. It allows you to see people doing cool things, learn new things, and “meet” new people. Instagram has done a world of great for the fitness community too, letting newbies peek inside the world of a fitness veteran.

The other great thing about Instagram is the fact that it is a hot bed for selfies. There are progress selfies and motivational selfies…and then there are the selfies that you sometimes just need look at for the eye candy of it. So we compiled some of the best fitness accounts that happened to be owned by some great looking lads…for the eye candy of it.

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram.

Start following these fitness Guys for gym motivation, workout videos--and a healthy dose of shirtless selfies.

Here are one of our favorites @ codyredmond

The stunning and gorgeous Cody Redmond is an up and fitness model from the east coast of Florida. Although he grew up there, Cody was actually born in Queens, New York City.

Cody was discovered by the great Luis Rafael who worked with him in Miami and he has just joined AllAmericanGuys.com with amazing photos by Michael Anthony Downs.

Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness Guru's .(And no, we won’t hold it against you if you need to click through twice!).

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How to Fuel Your Body for your Next Workout.

Your body needs the right balance of carbohydrates, protein, fat, vitamins, minerals and fluids to fuel your fitness.

These 3 tips will help supercharge your body for your next workout on the gym or the stairs at work.

•Step 1.

Take in additional 500 calories than you normally do every day, recommends the American Council on Exercise. Building muscle requires fuel, and an additional 500 calories per day will allow you to put on a pound every week. Increase your calorie intake by adding two or more snacks to your regular meals.

•Step 2.

Consume more protein every day. According to Rutgers University Fitness, figure out how much protein you should consume by multiplying your body weight in kilograms by both 0.8 and 1.7, which will give you the minimum and maximum grams of protein you should take in every day.

•Step 3.

Eat a meal of complex carbohydrates and protein about 45 minutes before your weight-training workout so that you have the energy necessary for a quality workout. Immediately after your workouts, consume a meal consisting of a 3:2 ratio of carbohydrate to protein, which will help with your recovery.

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The Best Exercises to Get Strong, Toned Arms.

Having excess fat on your arms can be embarrassing, especially in the spring and summer while everyone around you is wearing tank tops and other sleeveless shirts. There are several exercises that can be done at home to help shed the fat and tone your upper arms, however. By practicing these exercises daily, you'll be able to slim down and tone your arms, making the warmer months much more enjoyable.

1- Practice doing pushups:

 Pushups are one of the easiest ways to tone your upper arms because they require no specialized equipment. Start by placing your palms on the floor parallel to your shoulders. Keep your arms straight and your elbows locked. You can also do pushups on your knees. Bend your elbows to lift your body up and down. Start off by doing 20 reps per day and increasing them as time goes on for maximum results.

2- Sit up with your back straight and your legs placed firmly on the floor:

 Take a dumbbell in each hand. Lift your arms so your elbows are pointed towards your feet and position your hands by the side of your head. Keeping your elbows as straight as possible, slowly lift the weights above your head and towards the ceiling. Bend your arms back down so your hands and the dumbbells return to the side of your head. Practice doing between 15 to 20 reps each day for maximum results.




3- Tone your upper arms by doing arm circles :

Stand up with your feet together and a dumbbell in each hand. Spread your arms out so you make a "T" shape, then rotate both arms in a small clockwise circle. For maximum results, do this 20 times then switch to counter clockwise circles.

4- Work out by doing concentration curls:

 Sit at the end of a chair with your feet on the floor and your legs spread out. Place a dumbbell between your legs and bend over to pick it up. As you pick up the dumbbell, place your elbow against your knee and keep it there. Do this 20 times with each arm.

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Eating Pizza After a Workout ( Everything you Need to Know).

Some people may consider pizza to be a junk food, but it can be beneficial as a post-workout snack or meal if you use whole wheat crust and healthy toppings. Eating the right amount of carbohydrates and proteins after a workout can speed muscle recovery and help your body refuel so that you have more energy. Eat pizza within two hours of finishing a workout to stimulate muscle synthesis and repair. Pizza is more likely to be an appropriate post-workout snack after a long, intense workout rather than a short, low-intensity session, such as walking.

1- Pizza Provides Nutrients for Recovery:

A slice of cheese pizza provides 36 grams of carbohydrates and 12 grams of protein. Iowa State University suggests that athletes who are training hard should get 100 to 200 grams of carbohydrates and at least 7 to 20 grams of protein for a post-workout meal. A three-slice portion of cheese pizza helps you meet these recommendations. Another option is to have two slices of cheese pizza, with 72 grams of carbohydrates and 24 grams of protein, and a 16-ounce glass of orange juice, with 50 grams of carbohydrates and 3 grams of protein. If you are exercising to stay in shape or lose weight, eating a calorie-controlled meal is a higher priority than eating a meal high in carbohydrates and calories. In this case, a single slice of pizza can be an occasional post-workout treat.

2- Pizza Provides Essential Nutrients:

A slice of cheese pizza has 201 milligrams of calcium, or 20 percent of the daily value for calcium. Calcium is an essential nutrient for building and maintaining strong bones. Each slice provides 2.7 milligrams of iron, or 15 percent of the daily value. Iron is necessary for preventing anemia, and some athletes, especially female athletes, are at risk for inadequate intake, according to Colorado State University. Pizza also provides vitamin A and niacin, or vitamin B-3. Alternatively, you can get these nutrients from healthier foods. For example, non-fat milk provides calcium and vitamin A, and tuna provides iron and niacin.

3- Consider Nutrition as You Eat Pizza:

Pizza is a high-fat food, with each slice of cheese pizza providing 10 grams of fat, or 15 percent of the daily value on a 2,000-calorie diet. Order pizza with less cheese or use low-fat cheese to get less fat. Skip high-fat toppings such as pepperoni, which has 12 grams of fat per ounce. To get more nutrients, order extra vegetables and consider nutritious protein sources, such as anchovies. Drink fluids after you exercise to replace losses from sweat.

4- Make Your Own Post-Workout Pizza:

Customize your own pizza to make it more nutritious. Use a whole wheat English muffin or pita instead of a refined white crust to increase the dietary fiber and antioxidant content of your post-workout pizza meal. Whole grains are also natural sources of iron and B vitamins. Pile vegetables, such as onions, tomatoes, sliced mushrooms, and red and green bell peppers for extra dietary fiber as well as essential nutrients such as potassium and vitamin C. You can get extra protein by adding grilled chicken breast.

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The Hottest bodybuilding's Motivation Names On Instagram Right Now.

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is" brandonmyleswhite"

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .

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How To Make Your Heart Stronger & Reduce your Risk of Heart Disease.

Heart diseases and heart attacks are, unfortunately, quite a common thing nowadays. The main reason behind this is probably that people don’t know what precautions to take for a healthier and stronger heart.

A lot of people lead an unhealthy lifestyle and wouldn’t even know how to change that. This is why we have decided to present you with the guide “6 ways to make your heart stronger.”


1- Drink Five Glasses of Water a Day:

It is a proven fact that people who drink five glasses of water a day are 54 percent less likely to have a fatal heart attack than people who drink fewer glasses of water a day. Scientists explain this by saying that the water you consume throughout the day dilutes the blood, which makes it less likely to clot in your system.

2 – Proper Diet:

You should always keep in mind that a poor diet will ultimately lead you to obesity, which can often cause significant damages to both your heart and cardiovascular system. Remember that fruit, and especially vegetables, are very important if you want to keep a healthy and strong heart. Studies have shown that walnuts are substantially important for a strong heart, due to the high levels of omega-3 fatty acids they hold. These fatty acids are good for you because they decrease inflammation in the arteries around your heart.

3-  Switch from Coffee to Tea:

You should change this habit today! A research has shown that people who drink three cups of tea a day have 50 percent less of a chance to have a heart attack than people who enjoy coffee instead of tea on a daily basis. Tea supplies you with potent antioxidants, which provide a protective effect for your heart.

4- Lose 10 to 20 Pounds:

Note that if you are overweight, dropping at least 10 to 20 pounds will greatly lower your risk of having a heart attack. Much research has shown that people who are overweight have more chance of dying from a heart attack than other people.

5 – Learn to Manage Stress:

You should know that stress raises both blood pressure and your heart rate. It is a known fact that people are nowadays constantly overwhelmed by stress. They want to do everything quickly, and just don’t know how to take things one step at a time. This is exactly why you should dedicate at least an hour a day to relax.


6 – Reduce Salt in your Diet:

Be careful how much salt you consume on a daily basis, as it can raise your blood pressure and ultimately raise the risk of a heart attack. A recommended amount of salt you should consume a day is 2.3 grams, which equates to around a teaspoon of salt.

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