The Best Breakfast to Boost Energy, Burn Fat & Lose Weight.

Increasingly busy lives often means less time for healthful practices like eating breakfast or getting regular exercise. Taking the time for these habits may actually yield more time in the form of increased energy, productivity and focus. In other words, if you don’t have a breakfast routine developing one is a good idea for more reasons than one.

For example, eating breakfast may help you maintain a healthy weight. Studies have shown that skipping breakfast increases the likelihood of overeating or making poor food choices later in the day. There are other benefits, too. Eating breakfast can help you do better by boosting brain power, mental energy and concentration. That sounds like the makings of a pretty good day.

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#What to Eat for Breakfast:

Include lean protein in your breakfast routine. A whole wheat English muffin with egg and a few slices of tomato with spinach or avocado is a great choice. You can put eggs and salsa in a tortilla, too. If you are worried about time just microwave the egg and you have breakfast on the go in less than a minute. Other good choices on the go include bananas and hard boiled eggs. You can have low fat yogurt with berries or oatmeal with raisins and nuts if you have more time at home.

#Is Breakfast the Most Important Meal of the Day?

Some studies dispute the value of breakfast as well as claims that it is as the most important meal of the day. My lived experience does not bear this out. Although I eat breakfast most days on the rare days that I skip it I am so uncomfortably hungry it is difficult to focus on anything other than my hunger by about 10am. If you aren’t sure about the value of a good breakfast, try a personal challenge. Keep a food diary for about one week. Note what you eat (including calorie count) and how you feel in terms of energy and focus on a scale of 1-10.


#Benefits of Breakfast:

According to Johns Hopkins Bloomberg School of Public Health, eating breakfast gives you a head start on getting the vitamins and nutrients you need to meet daily requirements for optimal health. Breakfast also gives you enough fuel to get through the morning without the slump to slow you down.

#Find Time to Fuel Up:

Does the morning rush make you reach for a donut and head out the door? You can do better. If you can’t get up ten minutes earlier you can plan ahead. Prep your breakfast the night before or think easy morning convenience when shopping.  Also make choices you will be excited about so getting breakfast together doesn’t feel like such a chore. You wouldn’t send your child out without a good breakfast. Be just as good to yourself and start your day off right with breakfast.


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Top 5 Supplements For Bulking with the Best Results.

Supplements are fast becoming a large part of bodybuilding and justly so. If you estimate what is left of actual bio-active nutrients in today's series of processed foods you can also figure out that you'd need to eat a massive amount of calories to get the necessary building blocks for growth. And sadly, these foods comprise most of our daily intake in the Western World.

Supplements may give you those nutrients in an undenatured, concentrated form so that you can focus on your calories, sleep and training. Alas someone smelled money and the world of supplementation became one of advertising and deception, which in turn lead to many young lifters believing supplementation was the legal alternative to steroids.

So what should you buy? Well, keep it simple and keep it cheap. If it costs too much chances are you won't get enough out of it to justify what you spent on it. And I don't know about you, but I'd hate to go broke over adding a few pounds. This is why, in combination with some other experienced lifters, I made a Top 10 list and dug very deep on how and why you should use them, but above all why that choice is better than alternatives. Note that all the supplements are some of the cheapest and cost-effective if you calculate what all you get for the price of a daily dose. So for your entertainment, and hopefully more, here are the top 3 supplements in order of importance in relation to the goal: PACKING ON MUSCLE AND SIZE!


#1-PLATINUM 100% CREATINE:

Platinum 100% Creatine provides your muscles with the world’s highest quality and most clinically researched form of micronized creatine. Creatine is suggested to support lean muscle and promote strength and endurance.*

#2-BPI SPORTS BEST CREATINE:

Designed To Fuel Workouts, Promote Improved Muscle Gains And Increase Strength.

#3-PTIMUM NUTRITION MICRONIZED CREATINE POWDER:

99.9% Pure Creatine for Building Muscle*
Unflavored Creatine with No Fillers or Additives to Support Strength and Power.

#4-SCLETECH CREACTOR:

Creatine Powder to Help Build Muscle*
Designed to Boost Size, Strength, and Recovery with No Bloating*

#5-GED MUSCLE C-HCL:

Patented Creatine HCL With Uncompromised Quality and Purity
Build Muscle with the ONLY Patented Creatine HCL!*

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Bodybuilding: How to Get Bigger Arms Without Protein Shakes.

Having a pair of well-defined biceps can complement your short-sleeve shirts and tank tops. Increasing muscular definition in your biceps involves developing your bicep muscles through strength training, while decreasing your body-fat percentage to give your arms a leaner appearance.

Getting enough protein is an important part of gaining muscle mass, but protein supplements such as shakes are not necessary for building muscle. Including targeted-biceps exercises in your workout routine, while modifying your diet, can help you get ripped biceps without the use of protein shakes.

#Step 1

Perform arm-focused strength-training workouts two times per week to build muscle. Include exercises to activate your biceps and triceps. Perform exercises such as dumbbell curls, barbell curls and concentration curls for biceps. For triceps, do barbell presses, triceps overhead presses and body-weight dips. Execute each exercise for four sets of 10 to 12 repetitions. Lift with moderately heavy resistance to encourage muscle development; you shouldn’t be able to perform more than 12 repetitions.

#Step 2

Engage in cardiovascular intervals four days per week to help burn off fat deposits that rest on top of your muscles. Walk on the treadmill for two minutes, then sprint for one minute, repeating this cycle for 30 minutes. Perform cardio intervals on the elliptical machine, treadmill or stationary bike to add variety.

#Step 3

Make adjustments to your diet to help improve your results. Follow a diet that consists of whole foods in their natural form, such as whole grains, low-fat cheeses, eggs, vegetables, lean meats, skinless poultry, nuts, fruits and seeds. Avoid manipulated or refined foods such as boxed meals, pre-seasoned foods, deli meats, white breads and potato chips.

#Step 4

Modify your protein intake to encourage muscle development. Include a variety of natural protein sources in your diet, such as lean cuts of steak, skinless chicken breasts, ground turkey, tuna, whitefish, salmon, nuts and legumes. Try to get 0.73 to 0.82 grams of protein per pound of your body weight per day, suggests the College of the Canyons.

#Step 5

Measure your protein sources using a food scale to make sure you are getting enough protein at each meal.

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The Hottest Fitness Trainers on Instagram for Gym 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

Check out our pick for this week @ nigelcalland_wbffpro.

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 Keep Checking Nathan Fitness for more Instagram Male Trainers Fix

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HOW EXERCISE BOOSTS YOUR MOOD (Everything You Need To Know)

Has your significant other, boss or best friend subtly suggested you could use a mood makeover lately? Ouch. Do you have a case of the ‘bah humbugs’ instead of feeling like you want to spread some holiday cheer? Don’t get your tinsel in a tangle! Simply boost your weekly (or daily) exercise by getting creative and you’ll feel the joy, spread the cheer and look amazing! Here’s how to do it all month long.

Why Exercise is an Instant Mood Changer?

It doesn’t matter what type of exercise you participate in, or how intense your activity is. Studies show that moving even at a moderate pace kicks in a chemical located in your brain known as endorphins. They are responsible for boosting our mood, and give us the adrenaline to achieve our fitness goals.

Pick one, any one: walk in the park, run on the track, ‘spin,’ swim laps, dance to your favorite 80’s playlist, or take a yoga class.  There’s no ‘right or wrong’ exercise, here. Any type of movement will release endorphins and become an instant mood transformer. Get in the habit of weekly exercise, and you’ll be able to continue that euphoric, happy feeling throughout the entire day.

*Give Some Love to Your Pooch:

In your dog’s world, a daily walk is his ‘recess time.’ So, why not make his daily walk an extra-long one?  After all, there’s no better way to improve your mood and energy than with man’s best friend! So, kick your walk into high gear by alternating a brisk walk with jogging and sprints (and wear your dog out in the process!)

*Show up, Sit Up and Flex:

Your cubicle does not have to be that place to work overtime and gain weight. Use it to your advantage, instead! Office exercise is all the rage, and is an easy and convenient way to flex your glutes, and bicep curl your way to excellent health.

*Brush Your Teeth and Squat:

Have you gotten your daily squats in today? If not, no problem! Getting exercise in often involves having a creative mind. You don’t have to go the gym to get your daily squats in. Instead, squat while brushing your teeth instead! Just think about what type of multi-tasking can do for your fitness—twice a day get in the habit of squatting while brushing, and you’ve have a stronger core, a svelte backside and self-confidence that’s on the rise!

When it comes to your health, nothing is more important than how you feel. When you feel good (and nothing can improve that as quickly as exercise), the world is your oyster. The day ahead is full of possibilities. And, your health and happiness can be as prosperous as you wish it to be.

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Insanely Motivating Fitness Girls That Will Inspire You Start you Get Fit

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

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.

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.

With around 91.4 K people now following her @ byevelina .

Evelina is  Fitness-/Lifestyle Bloggerin from Hannover, Germany, her Instagram feed is full of how to workout videos, stylish workout gear & chiseled abs that will make you want to start your next workout stat.

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The Best Workouts To Strengthen Your Knees & Ankles.

If you have had knee problems, know that it is possible to resume physical activities normally. Just an extra effort for recovery.

The physiotherapist Bruno Mazziotti is more than used to take care of athletes and guarantees: "The current medicine can reverse virtually every frame of injuries, from the simplest to those requiring surgery." But the most efficient way to never have to go under the knife is still perform physical activities the right way, with the guidance of a professional, says Rene Abdalla. Felipe Norimatsu, fitness teacher Reebok gym, created a simple and efficient training to build the knee injury proof.

#1- Twins standing:

Strengthens gives elasticity to the calf. In football protects the tendons in landing movements of jumps or sprints and assists in power practice
lower members.


#2- Squat:

Strengthens quadriceps, buttocks and extensors of the spine, responsible for absorbing impact, hip and trunk stability in the strongest increases or races like plucked football.

#3- Abductor chair:

Strengthens the abductors of the hip, buttocks and lateral buttocks help muscles stabilize the hip, avoiding excessive lateral movement. They also keep the patella (small bone located at the front of the knee) in place.

#4- Leg curl:

Strengthens the posterior muscle of the thigh, avoiding the overhead knee. Improves hip extension and help on steep climbs. The muscle responsible for curbing the kicking motion, protecting and stabilizing the joint.

#5- Chair pipeline :

Strengthens the adductor muscles of the hip is important in balance, body stabilization and protection of impacts. In football, these muscles are in great demand in the side passes and displacements.

#6- Extension machine:

Strengthens the quadriceps muscle responsible for the absorption of the impact of the race during the phase of landing. In football, is one of the muscles responsible for kicking motion.

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