Insanely Bodybuilding's Motivation Guys to Follow On Instagram.

Instagram is a great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

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

Don't forget 2 Follow .

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BODYBUILDING: HOW MUCH PROTEIN SHOULD YOU EAT PER DAY?

As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body.

And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein (and how much of it you eat per day) becomes even more important.

So, now that you know why you need it, the question becomes how much of it do you need? Exactly how much protein is ideal for you, your diet, and your specific goal?
Let’s answer that…

÷ HOW MUCH PROTEIN SHOULD YOU EAT PER DAY?

Surprisingly, the most common recommendations for how much protein you should eat per day when you’re trying to improve your body don’t typically vary by too much and instead tend to fall within a similar range.

For most of the people, most of the time, that recommended range is:
Ideal Daily Protein Intake: 0.8-1.5 grams of protein per pound of body weight.
Of course, that range is a bit broad. So, here’s my recommendations for how to narrow it down to what’s best for you…


÷ Recommended Amount Of Protein Per Day For Different Situations & Goals:

Person, Situation & Goals Ideal Daily Protein Intake

*Average healthy sedentary adult (male or female) that does NOT work out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function. 0.5-0.7 grams of protein per pound of body weight.

*Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I’d recommend in this case. 0.8-1 grams of protein per pound of body weight.

*Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.2 grams of protein per pound of body weight.

*Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.5 grams of protein per pound of body weight.

(When in doubt, the old standby recommendation of “1 gram of protein per pound of body weight” which has been around the fitness world for decades is a fine middle-of-the-road protein intake for most people.)

So, in order to figure out how much protein you should eat per day, you just need to multiply your current body weight (in pounds) by the amount recommended on the chart above.
Confused? Here’s 2 examples of how it would be done…

•Let’s say a 130lb woman has the goal of building some muscle, or getting “toned,” or losing fat (while maintaining muscle). She’d simply multiply 130 by 1-1.2 and get a daily protein intake of between 130-156 grams per day.

•Now let’s say a 180lb man wanted to build muscle, or maintain muscle while losing fat, or improve strength/performance. He’d do 180 x 1-1.5 and get a daily protein intake of between 180-270 grams per day.


Basically, just multiply your current body weight in pounds by your recommended ideal protein intake. The answer you get is the ideal range for how many grams of protein you should eat per day.

Did you do it? Awesome! Your daily protein intake is now all figured out.

*NOTE : In the case of people of are VERY overweight, your ideal protein intake will be overestimated if you use your current body weight due to the excessive amount of fat on your body. So, for true obese individuals, your target body weight should be used instead. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day.)

As long as you are somewhere within that ideal range, your protein intake is absolutely perfect and it will
produce the best results/benefits possible.

The next thing you probably want to know is which foods you should get that protein from each day. I got you covered…

÷ EXAMPLES OF HIGH PROTEIN FOODS:

Below is a quick, simple and basic list of the most common high protein foods.

•Chicken (skinless)
•Turkey (skinless)
•Fish (all kinds)
•Beef (leaner cuts)
•Pork (leaner cuts)
•Whole Eggs
•Egg Whites
•Protein Supplements (whey protein powder, casein protein powder, protein bars, etc.)
•Beans (all kinds)
•Nuts (all kinds)
•Milk
•Cheese

This is by no means the definitive list of every food that contains protein, but it is a list of the ones that will provide the majority of your daily protein intake.

Pick your favorites (more about how to do that later).

÷ HOW TO FACTOR PROTEIN INTO YOUR TOTAL DAILY CALORIE INTAKE:

Now that you know how much protein you should eat per day and have a good idea of which foods will be providing that protein, there’s one final step to complete.

We need to factor your daily protein intake into the ideal daily calorie intake you figured out before. Don’t worry… it’s easy.

You just need to know that 1 gram of protein contains 4 calories.

So, all you need to do is multiply the grams of protein you’re going to eat each day by 4 to figure out exactly how many calories your protein intake will account for. Here’s 2 examples…
Using the same 130lb woman from the example before, let’s say she decided to go with an even 130 grams of protein per day. She would do 130 x 4 = 520. In this example, 520 calories out of her total daily calorie intake will come from protein each day.

Using the same 180lb man from the example before, let’s say he decided to go with an even 220 grams of protein per day. He’d do 220 x 4 = 880. In this example, 880 calories out of his total daily calorie intake will come from protein each day.

Now it’s your turn. Multiply the ideal protein intake you calculated a minute ago by 4. That’s how many calories protein will account for in your diet each day.

This step might seem pointless or confusing (or both) right now, but don’t worry. It will make perfect sense as we continue putting the rest of your diet plan together. You’ll see… I promise.
Speaking of the rest of your diet plan....

WHAT’S NEXT?
Well, since you’ve now figured out how much protein you should eat per day, it’s time to move on to the next most important aspect of your diet… fat.

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Top 5 Instagram Fitness Girls That Will Inspire You Get Fit.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Check out those 5 beautiful fitness girls as they encourage you to exercise at home as much as at the gym.


#1-steph_pacca:

@steph_pacca :Personal Trainer  From Australia.


#2-karen_vi

@karen_vi .

#3- pamela_rf:

@ pamela_rf:  Ambassador of skinnymint.

#4-alicematoss:

#5-helga_model:

@helga_model : Fitness model, Actress , Animal lover

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5 Reasons you Should Say “No” to Energy Drinks.

A lot of people have created the habit of grabbing an energy drink during the day, because they are simply in need of something that will pick them up.

However, you may need more than one if you become addicted to caffeine, which is contained in these drinks in huge amounts. And consuming a lot of energy drinks can lead to serious problems. They mostly have a bad effect on your heart, but they can also have a negative effect on your behavior. Although they are unhealthy, energy drinks can be consumed irregularly and in small doses.

#1 – Sleep Problems:

It may be hard to believe, but even if you decide to consume just one energy drink at the beginning of the day, it may lead to difficulties regarding falling asleep at night. This is because of the high amount of caffeine and other stimulants that are used as ingredients for energy drinks. They can also cause a chronic lack of concentration in the long run, which will surely harm your work process, as you won’t have proper concentration and will not be able to rest well.

#2 – Health Problems:

The high caffeine levels in energy drinks are known to have quite an impact on serotonin and endorphin levels, which can lead to some problems in your behavior. You may experience restlessness, nervousness, irritability, and increased blood pressure. There are also other health problems that may happen if you are consuming energy drinks, such as seizures, chest pains, and dehydration. Caffeine-sensitive people are more likely to experience these problems.

#3 – Caffeine Addiction:

It can be risky to get addicted to caffeine. The more you consume it, the more you will have tolerance for it. And when you consume large amounts of caffeine it makes your adrenal glands secrete huge amounts of adrenaline. So, if you consume energy drinks often, it will be harder for you to get the energy boost you need. And if you choose to stop consuming them, you will experience headaches and a huge lack of concentration.

#4- Acids:

The acids contained in energy drinks (carbonic acid, citric acid and phosphoric acid) are quite bad for your body. They are known to cause tooth rot, and very bad-looking and yellow teeth. They can also cause stomach damage, bone fractures and also other physical damages.

#5 – Type 2 Diabetes:

The high concentration of sugar in energy drinks can lead to really bad problems, one of them being type 2 diabetes. The sugar can wear out the insulin producing cells over time, which leads to this disorder. This may also lead to kidney failure, strokes, and heart disease.

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The Best and Worst Exercises for Bad Knees.

Exercise may be the best medicine for chronic achy knees. "Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee," says Willibald Nagler, MD, chairman of rehabilitation medicine at New York Presbyterian Hospital-Cornell Campus in New York City. But you must use good form and technique when doing exercises for knee pain.

÷ The First Commandment :

Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises for knee pain but also when you're stretching or doing aerobic activities such as step aerobics.

#1- Best Exercises for Knee Pain:

1-Partial Squats:

 Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

2-Stepups:

 Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.

3- Side-lying Leg Lifts:

 Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.

4- Inner-thigh Leg Lifts:

 Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.

5- Calf Raises :

Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

6- Straight-leg Raises :

Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.

7- Short-arc Knee Extensions:

 In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.

8- Hamstring Stretch:

 Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.

#2-Worst Exercises—Avoid These:

A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.

•Full-arc knee extensions
•Lunges
•Deep squats
•Hurdler's stretches.

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Top 3 Exercises for a Strong Core and Ripped Abs.

When I'm in a time crunch and can't hit all my favorite plank variations, I have three moves I always rely on, and one of them involves that funny-looking blue half-ball that you always see at the gym called a BOSU ball.

In recent studies by the National Center for Biotechnology Information, using a BOSU ball under your lower back during core training can increase activation of the rectus abdominis by nearly 25 percent. (Yes, please!) Simply add these three moves to your workout, either between sets or at the end, to really feel the burn.


#1. Single-Leg BOSU Bicycle:

One of the best way tighten the lower abs is by moving your legs. Really focus on bringing the abdominal wall in throughout your movement instead of flexing your abs too much and letting them stick out. Imagine your waistband shrinking, and pull your belly button into your lower back.

- Position yourself so that the bottom of your booty hits at about the last circular line of the BOSU.

- Lean back, placing one hand behind the head and the other to the side for balance.

- Extend the opposite leg and arm long off the floor, and then twist your knee to your elbow as you come up.

- Make sure to extend all the way back down, feeling a slight arch in your upper body at the bottom of the movement, and keep the elbow wide. Do 15 reps on each side, and then repeat.

*TIP: These will make you feel the burn quickly. Do as many as you can with a slow, controlled pace.

#2. Oblique Crunch Plank:

Sometimes simple is good. This high-plank variation simply pulls one knee up at a time to activate the obliques and stabilizing muscles. This move also tones your shoulders and legs as you work.

To really get the most out of this one, play with tempo. Try the first 10 with a slower pace (count to two coming up and two going back down). For the next 10, double the pace without a break. As always, exhale as you pull the knee wide and pull the belly button in.

- Starting in a high plank, place your hands directly under your shoulders.

- Maintain the position as you pull one knee wide to the side, all the way to the elbow.

- Return to starting plank and switch sides.

Do 10 reps slow (count to two coming up and two going back down) and then 10 reps fast (double the tempo) for two to three sets.

#3. Hanging Straight-Leg Raise:

One of the reasons the BOSU can do so much to engage your core is the slight hyperextension it creates through the upper body by being on a rounded surface instead of a flat one. To really amp things up, get rid of a supportive surface all together. The biggest challenge here is to not swing or use momentum. Take your time and keep the movement as smooth as possible. Hanging from a bar with a straight body, ensure that your arms are long and shoulders are down away from your ears through the entire exercise.

- Keeping your legs as straight as possible, lift them to the bar (or as high as possible).

- Slowly lower your legs to starting position and repeat. Do 15 to 20 reps.

*TIP: Not quite there yet? Modify by bending your knees and keeping your legs apart. Pull your knees toward your elbows and you'll be progressing to straight legs in no time.

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Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

Meet " klaudiaignasiak_fit" IFBB Bikini Fitness Competitor 👙💋. ⭐️TOP9 Polish Junior Championships 2015.⭐TOP6 place Polish Junior Championships 2014.

That leaves working out at home. But can you really get a great workout without leaving the house?

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

View my Flipboard Magazine.


 Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

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