Bodybuilding Diet for Women

Though women bodybuilding seems to be a much hyped sport, achieving a well toned body is no easy job. Besides following bodybuilding workouts for women, they also need to concentrate on their diet. Women cannot gain muscles simply by performing weight training exercises. An effective diet plan should also be incorporated in bodybuilding programs for women in order to get the desired result.

Bodybuilding Diet for Women

Bodybuilding that involves gaining muscles and strength, cannot be achieved without a proper diet. Daily calorie intake of a bodybuilding diet should also be monitored as excess calorie consumed will get converted into fat. Also, women, due to their anatomy, tend to store more fat than men. Therefore, the diet should be low in fat and cholesterol.

As we all know, muscles consists of proteins, so it is very important to have a high protein diet. To gain extra muscles, intake of proteins in sufficient amounts is essential. Proteins play a crucial role, not only to gain muscles, but also to repair damaged muscle tissues that may occur during exercise.

Diet Plan

A diet for women must be rich in healthy foods and there is no place for junk foods. Keep in mind, having 2 meals daily will certainly not fulfill bodybuilding nutrition. As women need to perform heavy weight training exercises to build muscles, adequate supply of nutrients is necessary from time to time. However, this is not possible by simply taking 2 meals. Instead, having 5-6 meals, each meal containing the right combination of high quality proteins and carbohydrates, can surely assist a woman's bodybuilding goals. Firstly, carbohydrate intake should decrease gradually as the day progresses , whereas the amount of proteins in each meal should remain constant as they are crucial to stimulate muscle growth.

Diet Structure

As aforementioned, bodybuilders need to follow a balanced diet that is composed of 5-6 meals per day. This diet format is important to satisfy the increased energy needs of the body. A rigorous training routine for muscle-building requires higher calorie intake, which can be achieved by following a diet rich in carbohydrates and healthy proteins. Breakfast, lunch, and dinner should include these nutrients in appropriate proportions. A detailed structure of pre-contest bodybuilding diet for women is given below:

Breakfast: Eggs, being a rich protein source can be included in the breakfast. Egg whites, and fruits for carbohydrates can be ideal for breakfast. Women can also eat whole wheat toast bread and a slice of cheese (low-fat), for breakfast. Fish or broiled chicken are also a good choice for breakfast, as these foods are high in proteins.

Lunch: A lower fat lunch is important but make sure it is packed with proteins. Tuna fish is certainly preferred by many women bodybuilders during lunch. A tuna sandwich made from wheat bread can definitely serve the purpose. Tomato and lettuce slices, along with low-fat yogurt, can also be eaten during lunch.

Dinner: As proteins are an integral part of a bodybuilding diet, women can have salmon or broiled chicken during lunch. Ensure that the chicken is not baked or fried. Salmon, also referred to as the perfect bodybuilding food, provides high protein quality. Having 5-6 pieces of salmon, supplemented by fresh steamed vegetables or baked potato can be an ideal combination for lunch.

The other 2-3 meals should consists of fruits and cheese. Protein shakes (bodybuilding supplements) in between meals( especially after a workout) are popular choice for bodybuilders. Drinking sufficient water can have a positive effect on bodybuilding as well. Women serious about bodybuilding need to consume 8-10 glasses of water daily to stay well hydrated.

Although bodybuilding diets are high in protein, women need to consume lean protein that can be obtained from eggs, broiled chicken, or fish. Also, protein consumption has to between 0.8-1.0 gm of protein, per pound a woman weighs. Including vegetables and fruits in every meal is equally important for sufficient intake of carbohydrates and to increase energy levels. Diets for women bodybuilders should never contain carbonated beverages. Instead, water and green tea can be a good option to enhance fluid intake.

Bodybuilding diets work only when they contain proteins and carbohydrates in appropriate amounts. Also, besides diet, proper bodybuilding diet, join a weight training program to promote muscle growth. [BREAKLINE]
Bodybuilding Diet Plan[BREAKBODY]
Bodybuilding requires a lot of determination, dedication and discipline. When building a formidable body, one must remember that, regular workouts and lifting heavy weights is not enough. You need to fuel your body well, eat big to get big, holds true. Bodybuilding diet plan should not be restrictive, it should be a good mix of all the nutritious foods. Diet plan should be such that it should develop our overall health. The basic aim of bodybuilding is to be fit, so fittest body will always be a formidable body. Stuffing your diet only with all protein foods and supplements is definitely not good in the long run.

Foods to Include

A well-balanced diet plan which is rich in all nutrients will be helpful, not only to build muscles, but also for the overall health of the body. Only eating protein rich foods will not be sufficient, our body needs sufficient quantity of other nutrients like vitamins, carbohydrates, and fats in appropriate quantities. Carbohydrate and fats should form an integral part of our diet. Carbohydrates are essential for maintaining the energy levels of the body and also for other important processes of the body.

Non-vegetarian Foods
Eggs are rich in proteins, which are the building blocks of our body. Meat and poultry foods like chicken, turkey, beef, and red meat should also be included in proper quantities. Fish like tuna, cod, salmon, and swordfish also facilitate muscle gain. Along with this, milk and milk products like cheese, butter, and yogurt will also benefit the overall health of the body.

Vegetarian Foods
Vegetarian diet should include legumes like chickpeas, split peas, lentils, flageolet, and kidney beans. Even soy products, cereals and whole grain are good sources of protein. Occasionally snacking on seeds and nuts like sunflower seeds, pumpkin seeds, almonds, peanuts and hazelnuts is beneficial. Vegetables like cabbage, broccoli, mushrooms, potatoes, spinach and lettuce are rich in all nutrients. Fruits are rich in antioxidants, which are beneficial for the body to avoid muscle cramps and fatigue experienced after heavy workouts. So eat fruits like bananas, papaya, avocados, apricots, watermelon, etc.

Whey Protein
Whey protein is an important body building supplement, because it contains all the essential amino acids. As our body cannot produce all the amino acids required to build muscle mass, taking whey protein in sufficient amounts will help. Whey protein is also essential because it enhances the levels of glutathione an antioxidant, found in cells. Hence, whey protein should form an integral part of the diet for women and men. The best whey protein is the one which contains very less amount of fat and has high percentage of proteins. After a prolonged workout, bodybuilders may face minor health problems or fatigue. So taking whey protein which strengthens the immune system of the body is extremely beneficial.

Diet Plan for Beginners

The key for building a well-toned body is to have meals after every three hours in a day. Given below is a sample diet.

8 am: Meal 1
8 egg whites, 1 slice cottage cheese, 2 bananas, 1 glass milk and half cup nuts.

11 am: Meal 2
8oz grilled chicken breast, 2 slices of baked potato, 1 bowl vegetable salad and 1 scoop whey protein.

2 pm: Meal 3
5oz salmon, 1 whole wheat bagel, 1 glass fruit juice and steamed vegetables.

5 pm: Meal 4
Sandwich with 4oz turkey breast, 1 slice whole wheat toast, half cup almonds and 1 cup of yogurt.

8 pm: Meal 5
8 ounces of fish (salmon/tuna), 2 cups brown rice and 1 cup mix salad.

You can change this diet according to your likes and dislikes, but remember that it should be a good mix of everything. Different diets may suit different individuals, so look out for foods which suit you best. Keep your diet plan on trial and error basis. Apart from this, always remember to avail natural foods only, steroids or unnatural supplements can build body fast, but they may cause harm in the long run. [BREAKLINE]
Bodybuilding Diet Plan for Men[BREAKBODY]
Bodybuilding is no child's play as you need to undertake rigorous exercise, have a right diet and also work hard to get the desired results. However, it is not impossible! If you follow the proper plan and routine, you will surely be successful in building muscles. Your bodybuilding exercise should be carried out under supervision of a trainer and there is no option for rigorous exercise if you wish to build body. Along with exercise, it is also essential to follow a proper diet. Take a look at the following guidelines and plan and follow them regularly.

Bodybuilding Tips for Men

The goal of a bodybuilding diet is to gain all the essential nutrients like proteins, vitamins, etc.; and also consume adequate amounts of calories to gain energy. At the same time, it is also necessary to avoid consuming fattening foods as you should not gain weight or fats. Following are some bodybuilding tips regarding diet that should be followed regularly.

• The diet of bodybuilders should be rich in proteins and carbohydrates. Proteins are essential for building muscles and tissues in the body; while carbohydrates are necessary for gaining energy. Therefore, your diet should consist of all high protein foods like lean meats, lean poultry, fish, eggs, lentils, etc. However, when looking for sources of carbohydrates, you should look for refined carbohydrates like whole grain products, brown rice, etc.
• You should have small amounts of fats as they are essential for gaining energy, lubrication of joints and for production of hormones. However, fats should be obtained from healthy sources like mono unsaturated and polyunsaturated sources. Trans fatty acids should be avoided completely.
• You should avoid eating trans fatty food or foods that contribute in weight gain like greasy, sweet, salty and fried foods.
• You should have smaller meals 5-6 times a day to avoid consuming more calories throughout the day. This will also help in increasing metabolism and burning of higher amounts of fats. Your ideal intake of food should be like the following:
  • 7:00 am. – Breakfast
  • 10:00 am – Light snack
  • 12:00 pm – Lunch
  • 4:00 pm – Snack
  • 6:00 pm – Light snack
  • 9:00 pm – Dinner
• You should also avoid having alcohol; and rather have herbal tea, green tea, coconut water. It is also essential to have 7-8 glasses of drinking water daily.
• The doctor or the nutritionist may also advise you to have protein supplements to gain sufficient amounts of proteins. Supplements should only be taken in prescribed amounts to avoid side effects.

Bodybuilding Meal Plan

Following are some healthy food options that will be useful to you when planning your bodybuilding diet plan.

• Breakfast
  • Dry oats mixed with water
  • Scrambled egg (white)
  • Non-instant oatmeal
  • Fruit juice
  • Omelet, boiled / poached eggs
  • Fruit smoothies
  • Chicken and eggs sandwich
  • Cream of rice, grits, or oatmeal
• Meals
  • Brown rice
  • Beans or vegetables
  • Chicken sandwich / salads
  • Boiled fish
  • Tuna sandwich
  • Beef Burrito with Cheese
  • Chicken / vegetable pasta
• Snacks
  • Oatmeal
  • Protein shakes
  • Beef jerky
  • Boiled egg
  • Protein bars
  • Yogurt with fruit
  • Cut fruit / fruit juices / fruit salad
• Dinner
  • Whole meal pasta
  • Vegetable salad / soup
  • Fish
  • Brown rice
  • Chicken sandwich
  • Baked fish and rice

You can plan your meals based on the above mentioned food options. The daily protein requirement for bodybuilders is very high. Therefore, you may need to have 6-7 scrambled egg whites with coffee or fruit juice for breakfast. Similarly, supplements should be taken so as to improve the intake of nutrients and should not be substituted for healthy diet.

These are some of the guidelines and food options that will help you know what are the healthy foods to consume for building muscles. You can chalk out the detailed bodybuilding diet plan with the help of your nutritionist and trainer. Remember that following the diet plan and exercise routine regularly will surely help in building muscles! Take care! [BREAKLINE]
Natural Bodybuilding Diet Plan to Gain Muscle[BREAKBODY]
Bodybuilding requires a lot of effort from an individual. If you are interested in it and want to gain muscle mass in a natural way, the best way to do it is by having a proper workout schedule and a diet plan that takes care of your body's calorific needs. Just working out without giving importance to the nutritional requirements of the body will have a negative effect on you. So when you plan your workout schedule for achieving your target, do not forget to design a diet plan that will go hand in hand with your workout sessions. Though it will be good if you consult a dietitian for preparing your bodybuilding diet plan, you can also choose the best suitable natural bodybuilding diet plan for yourself from the samples given below.

Diet Plan 1

Here is a completely vegetarian diet plan for people who wish to gain muscle without sacrificing their vegetarianism. It is a very common belief that muscle mass can be built only with the inclusion of meat in the diet. However, this is not true. A vegetarian diet can also prove beneficial for the same. A typical vegetarian bodybuilding diet plan is given below.

Breakfast7:30 am

• Few tangerines
• Some nuts (cashews/ pistachios)
• Apple with almond butter

Snack9:30 am

• A banana
• Mixed berries (fresh/ frozen)
• Protein shake (rice/ pea protein)

Lunch12:30 pm

• Favorite beans or legumes
• Organic brown rice
• Salad or raw veggies

Snack3:00 pm

• Some raw veggies
• A protein shake
• Few nuts

Dinner7:00 pm

• A high protein stew
• Brown rice
• Few cooked potatoes

Dessert7:30 pm

• Organic dark chocolate/ organic coconut milk ice cream

Diet Plan 2

This diet plan is formulated for people who need an intake of 3700 calories per day. It consists non-vegetarian foods with eight meals distributed throughout a day. It includes -

Breakfast7:30 am

• A glass of orange juice
• Wholemeal bread
• Two eggs

Protein Shake10:00 am

• Skimmed milk (500 ml)
• Milk protein powder (30 gm)
• A banana

Lunch12:30 pm

• Pineapple (150 gm)
• Olives (100 gm)
• Pasta (100 gm)
• Tuna (150 gm)

Protein Shake3:00 pm

• Wheat flour (30 gm)
• Milk protein powder (30 gm)
• Skimmed milk (250 ml)
• Apple juice (250 ml)

Dinner5:30 pm

• Broccoli (100 gm)
• Turkey (150 gm)
• Brown rice (100 gm)

Protein Shake8:00 pm

• Whey powder (30 gm)
• Skimmed milk (500 ml)
• Orange juice (250 ml)

Snack9:00 pm

• Muesli (100 gm)

Small Meal10:30 pm

• Cherries (100 gm)
• Cottage cheese (400 gm)

Diet Plan 3

This diet plan is meant for people who want to gain muscle mass without adding significant amount of fatty substances in the diet.

Breakfast8:00 am

• A glass of orange juice
• 1 cups oatmeal
• 10 Egg whites

Snack 111:00 am

• A medium-sized potato
• 8 oz. Chicken breast

Snack 21:00 pm

• 6 Rice cakes
• Whey protein shake

Post Workout Lunch 3:00 pm

• 2 cups white rice
• 1 Whole-grain roll
• 8 oz. Turkey breast

Dinner6:00 pm

• 2 Whole-grain bread
• 1 Cheese slice
• Any fruit
• 8 oz. Ground beef

Protein Shake9:00 pm

• Whey protein shake

Diet plans given above can prove really beneficial in providing you the right amount of calories for bodybuilding. It is essential to follow a proper diet without fail in any workout regimen. The basic of any diet plan is intake of small yet regular meals instead of few large meals. It is also important to monitor the fat content in your diet. Little fat is all right, but high fat content should be avoided. Hope this article has helped you out and if you have decided on your diet plan, go ahead and build a great body! [BREAKLINE]
Bodybuilding Tips for Women[BREAKBODY]
Bodybuilding or gaining the perfect six pack abs is one of the most craved things all over the world these days. Along with men, women are also looking for ways to gain or build muscle to create those perfect abs. Going for bodybuilding has many advantages. It helps in fat and weight loss, helps in toning muscles as well as enhances strength. Therefore, bodybuilding is considered as an effective technique. Here are some useful tips for women that will be helpful if you are planning to build body and muscle.

Diet and Exercise Tips for Bodybuilding

Similar to the weight loss diets, you need to follow the diet, supplements, workout routine to see the results immediately. One of the most important tips on bodybuilding for beginners is that they need to carry out the muscle building plan only under the supervision of a trainer. A DIY program is a total no-no. Here are other effective tips.

• As contrary to the weight loss diet which is like starvation, you need to consume more amounts of healthy foods while building muscles. A bodybuilding diet for women is high in protein and moderate in carbohydrates and fats.
• You need to have a heavy breakfast, but, eat lunch and dinner in moderation. You should also have smaller meals/ healthy snacks every 2-3 hours a day. This helps in providing a constant supply of nutrients to the body.
• Eggs, fish, lean meats, pulses, fresh vegetables, fruits, whole grains are the foods to be included in the daily body building diet plan. These foods contain all the essential nutrients required by the body while building muscle.
• One of the best diet tips for bodybuilding for women as well as men is to include high amounts of proteins in the diet everyday as proteins are essential for building muscle.
• Female bodybuilding workouts include cardiovascular exercises as well as exercising using weights. As one of the important bodybuilding tips, note that weight training is essential or rather a must if you are planning to build muscles.
• You can also consult your trainer and go for complex exercises. These exercises help in toning of more than one muscle at a time and hence, are more effective.
• However, before going for any exercise, it is essential to have a warm up everyday. A warm up is one of the most essential aspects of a workout and should not be missed.
• A daily workout of 40-50 minutes is a must for natural bodybuilding. This should be preferably done prior to breakfast at least five times a week.
• If you are not a beginner and have carried out the bodybuilding exercise and diet routine earlier, you can follow workouts on the treadmill, electric bike, etc. at home. One of the other tips for bodybuilding at home is to try out different kinds of exercises everyday to avoid monotony.
• You should remember that sleep and rest is equally important while building muscle and body. Your muscles also require rest and hence, you should have a good night's sleep and also rest a single day in the week.
• If you are looking for secrets to natural bodybuilding, then note that following a healthy diet and working out regularly, is essential. You should not skip on your workout as well as diet plan, neither alter it according to convenience.

Lastly, one of the most effective bodybuilding tips and tricks for women is to be motivated and patient in order to achieve your goal. Take care! [BREAKLINE]
Bodybuilding Workout Schedule[BREAKBODY]
Bodybuilding is not easy but if you have discipline and are persistent with your efforts you will be able to get the well toned physique you long for. A workout schedule if supported with a good diet plan and rest routine will give you faster results. Schedule adherence is one of the most important things when you are following a schedule. You shouldn't skip gym just because you were out late partying with your friends and had too much to drink.

Correct form and technique while exercising is also important when following a bodybuilding workouts for beginners. It will get you to your goal faster and will also help you avoid injury. If you planning for bodybuilding don't do more than 12 reps in one set, if you have the energy to do more than 12 reps increase the weight.

Workouts for Bodybuilding

Don't take advice from every Tom, Dick and Harry that sets foot in the gym about the best bodybuilding workout schedule. Everyone will send you in different directions and you will get confused. Choose a routine that suits your style and follow it for at least 2-3 months before deciding for yourself if it's effective or not. There are many routines out there which promise results, pick one and if it doesn't suit you change it, this way you at least know what does not work for you. Here are a few bodybuilding workouts for men and women that will help you build muscles faster.

One Muscle Each Day
Working one muscle on one day allows you to do more exercises for that muscle group and leaves you with more energy for lifting heavier weights. Start each exercise with a warmup set, go for very less poundage and concentrate on the form and technique. After your warmup exercise go for heavy poundage and do a set with 12 reps, then increase the pounds and do 10 reps. For the last set go with very heavy weights and push yourself as if there is no tomorrow and put in 8 reps. If you are lifting real heavy then you can also opt for 10-8-6 reps for your sets. Here is a one day one muscle bodybuilding workout schedule for men and women.

Day One (Chest)

• Barbell Bench Press
• Decline Dumbbell Press
• Incline Dumbbell Press
• Flat/Decline Dumbbell Fly

End the chest exercises workout by asking your buddy to balance a weight plate on your back and do 2 sets of push ups till you hit fatigue level in each set.

Day Two (Shoulder)

• Military Press
• Dumbbell Over Head Press
• Dumbbell Lateral Raises
• Dumbbell Front Raises

End the shoulder exercises routine with pull ups if you have the energy do it with a weight belt around your waist.

Day Three (Triceps)

• Barbell Triceps Press
• Standing Triceps Dumbbell Press
• Kickbacks
• Close Grip Bench Press
• Triceps Pulldown

End the triceps exercises with double bar dips and do it with a weight belt to increase effectiveness.

Day Four (Legs)

• Barbell Squats
• Leg Press
• Lunges
• Calf Raises (Standing/Seated)
• Leg Curl

End the leg exercises routine with glute extensions to get a firm backside.

Day Five (Back)

• Bent Over Rows
• Lat Pulldown
• Dual Pulley
• Dead Lifts
• Shrugs

End the back exercises with weighted belt back pull ups. Do as many reps in one set as possible.

Day Six (Biceps)

• Barbell Bicep Curls
• Preacher Curls
• Incline Dumbbell Curl
• Hammer Curls

End the bicep exercises with cable machine curls with overhand grip.

Pushing and Pulling Exercises
Exercises can be categorized into pushing exercises or pulling exercises and you can have a 5 day bodybuilding workout schedule around them. This is a good bodybuilding workout schedule for women as well as men. Have a proper diet plan to support your bodybuilding workout for size.

Day One – Pushing (Chest-Shoulder-Triceps)

• Decline Dumbbell Press
• Incline Dumbbell Press
• Dumbbell Over Head Press
• Dumbbell Lateral Raises
• Triceps Pulldown
• Double Bar Dips

Day Two (Cardio)

• Treadmill
• Cross Trainer
• Exercise Bike

Spend 10-12 minutes on each machine for a good cardiovascular exercise.

Day Three – Pulling (Back-Bicep)

• Bent Over Rows
• Dead Lifts
• Shrugs
• Barbell Bicep Curls
• Preacher Curls

Day Four (Legs)

• Barbell Squats
• Leg Press
• Calf Raises
• Leg Curl
• Lunges

Day Five (Abs)

• Crunches
• Reverse Crunches
• Leg Raises
• Side Plank

Female bodybuilding workouts should include some high intensity aerobics exercise to build endurance and stamina for weightlifting. A good workout schedule if followed with discipline will start showing results in 60-90 days. Introduce some protein supplements to your diet plan as they will support muscle growth. [BREAKLINE]
Ketogenic Diet for Bodybuilding[BREAKBODY]
A healthy body has become a fashion statement. For the ones with intense hunger for bodybuilding, all that reaps benefits to their muscle building task gains importance. The thirst for perfect bodies and muscles with screaming chiseled cuts, does not end with intense workouts. The seeds that nourish the muscles to their perfect form, are in the diet that one follows during the workout. Depending on the body type and progress in the exercise regime, a diet is advised. Talking about bodybuilding alone. The most in demand diet that has grabbed some very intense results is the ketogenic diet. Most of those keen on building intense muscles with perfection are familiar with it. This bodybuilding diet is mainly designed to burn more of fats as energy than carbohydrates. This makes the body get rid of the unwanted fats and enhances the muscle production.

Explain a Ketogenic Diet
It is mainly a low carbohydrate diet and high fat diet that makes the body go through what is termed as ketosis. When the body uses fats for energy instead of carbohydrates, acids termed as ketones are produced. These help in using fat to burn fuel as carbohydrates are not present. Ketosis is known as protein sparing acid, so the protein that you consume will stalk up for more muscle building. There are three types of ketogenic diets.

• Standard Ketogenic Diet (SKD): In this diet the intake of carbohydrate rich foods is restricted until the body has reached the desired fat loss mark. This kind of diet is suitable for a person alien to dieting. This can help his body react more normally to the sudden change in diet.
• Cyclical Ketogenic Diet (CKD): In this diet, the intake of minimum amount of carbohydrates in followed in a cyclic pattern. One can eat a low carb diet for 2 days and then eat a carbohydrate diet again for 2 days, this repeats like a cycle. One can also restrict carbs in the first half of the day or before the workout, and intake carbs again post workout out or during the second half of the day. This kind of diet is the best for bodybuilders. It gives the body more flexibility as you cycle the intake of carbs. A combination of SKD and CKD is the one most followed by bodybuilders during the contest period. The on and off with carbohydrate intake triggers the metabolism for using the combination of carbohydrates, proteins and fats into pumped and full muscle building.
• Targeted Ketogenic Diet (TKD): In this type, carbs are restricted to be taken only at specific times, like before and after the workout. This helps burning carbs fast without allowing the carbs to break down in glucose. This diet is not appreciated by most as it allows you to consume carbs that will be burned in workout. A TKD will typically be followed during the pre-season and post season of body building.

The various benefits that this diet offers are the protein sparing quality of ketosis, burning more body fat, it also tends to make people less hungry. It helps in reducing cholesterol levels too. This diet has proved to reduce and tackle certain diseases and disorders too. The diet however may also have a low side. The initial stages of the diet will be tough and may leave one feeling low on energy and vigor, due to the sudden lack of carbohydrate in the body. However once the body gets used this diet, it starts responding in building the muscles of your body, burning fats and making you feel energetic and strong.

Whether you follow a ketogenic diet for weight gain to pump strong muscles or for cutting down weight with burning fat, it is important to fill your daily calorie intake with protein, fiber and fat. Eating small meals (try to eat at least 5 small meals) and in proper proportion is the key to make this diet work. Drink lots of water too. Some of the foods that one can have in this diet are:

Ketogenic Diet Foods
Steak	Chicken	Bacon
Fish	Turkey	Veal
Meat	Cheese	Silver Beet
Lettuce	Celery	Cauliflower
Pumpkin Seed	Cucumber	Cabbage
Mutton	Eggs	Pork
Onion	Mushrooms	Beans
Tomato	Carrot	Parsley

A ketogenic diet not only works for bodybuilding but it also is beneficial for weight loss. This diet will work wonders if you combine it with proper workouts. At the same time make sure that you consume enough of calories and nutrients, you do not want to lose on those muscles you have been working so hard for. Bodybuilding is a sport, and for all those passionate about stretching the best of bone and muscle, a ketogenic platter is your best serve! [BREAKLINE]
Secrets to Natural Bodybuilding[BREAKBODY]
Building one's body without using harmful substances such as steroids and Human Growth Hormone (HGH) is known as natural bodybuilding. Most of the people who have massive physiques may have used either steroids or the HGH. These people may not have realized growth hormones and steroids could harm their bodies in the long run. The life of an individual could also be affected if he uses these harmful chemicals.

The question is whether you can build your muscles without using steroids and other harmful drugs. Yes, you can. There are natural ways for building a massive physique. If you wish to build a physique the natural way, you need to understand and also learn the tricks of natural bodybuilding.

Natural Bodybuilding Secrets

The first and the foremost thing you need to realize is natural bodybuilding and health fitness is directly related to each other. That is, if you are planning to develop a muscular body that is attractive you need to follow a healthy and strict regimen of regular bodybuilding exercises and consume natural food supplements such as proteins and carbohydrates that enhance muscle-building.

A secret to natural bodybuilding is to have a proper nutritional diet. Consumption of healthy, nutritious food is extremely important because it helps to burn calories on one hand and enhances muscle-building on the other.

To gain muscles you should consume 20 calories/pound of the body weight. Proteins should contribute 30% of calories, natural carbohydrates must contribute 50% and the fat should contribute remaining 20% of the calories. If you are practicing natural ways to build your body, it is advisable to avoid food that is high in sugar content and processed foods.

Setting goals is another secret to success. You should have an aim in mind and this would help you to achieve your goal of building a massive muscular physique. Each time your mind tells you to quit an exercise schedule remind yourself of your goal.

When you are planning for a natural bodybuilding, exercises and workouts are the part of the regime. You should get an aid of a professional to help you with the workouts. Joining a gym would be a wise decision. Here you could follow the instructions of an instructor and also share and discuss your views and progress with fellow members.

Of all the secrets to natural bodybuilding, not consuming artificial food supplements or undergoing intense workout schedule is least understood and most neglected. There are no side effects if you are following a natural bodybuilding process because all the nutrients are consumed through a balanced diet.

Since natural bodybuilding is free of side effects, this one of the most sought-after methods for developing muscles among the bodybuilding enthusiasts. Today, body builders are discarding the artificial process of bodybuilding and adopting natural bodybuilding techniques. Not only men but women also practice natural bodybuilding techniques.

Many bodybuilding enthusiasts search the Internet for bodybuilding tips and come across various brands of bodybuilding supplements. It is advisable never to try out the bodybuilding supplements because they can cause adverse health related problems. [BREAKLINE]
Female Bodybuilding Tips[BREAKBODY]
Popularity of bodybuilding among women have increased manifold in recent years. Although previously, bodybuilding was considered to be a man's domain, women today do not hesitate to enroll in a bodybuilding program. When it comes to female bodybuilding, it is often said, that women should focus more on developing their upper body as they have naturally strong legs. Here are some proven female bodybuilding tips that can help you to put on muscles without compromising on your health.

Exercises

Simple bodybuilding exercises for women are similar to those recommended for men. However, women need to concentrate more on those exercises that increase the upper body strength. Strength training exercises such as the use of dumbbells or push ups, help build up muscles. Weight training exercises strengthen the muscles whereas cardiovascular exercises help you lose excess fat.

Supplements

There are a number of bodybuilding supplements for women that do not cause any side effects and are safe and suitable for women. One such popular supplement is creatine monohydrate, that has tremendous nutritional value. Calcium body supplements designed for women, keep their bones healthy and strong. Maintaining the strength and stability of bones is extremely beneficial when it comes to bodybuilding. Even vitamin B body supplements are very useful to the body as they positively affect the skin, hair and the eyes. These supplements accelerate the metabolism of the proteins, carbs and fats. Protein bodybuilding supplements are available in powder form and can be easily mixed with a shake or a drink to promote health and fitness. These supplements allow your muscles to grow bigger. Whey protein is another supplement that helps in bodybuilding. It is very useful for bodybuilders as it promotes muscle growth. Whey protein is available in liquid form which helps you consume high amounts of protein. L-Glutine is another essential bodybuilding supplement that should be included in your diet. It is an amino acid and found naturally in the body. It carries out a number of functions including muscle preservation and protein synthesis.

Diet

A proper diet is as important as performing bodybuilding exercises, to get the desired results. Protein is one of the most important nutrients to build muscles. A diet to augment female bodybuilding must be rich in proteins. Foods such as fruits, vegetables, fish and chicken, are a great source of protein. It is advised to have a heavy breakfast as it increases metabolism. The routine of having 3 meals a day should be stopped. It is essential to eat a meal every 3 hours as the body requires nutrients regularly to repair and buildup muscle tissue. Female bodybuilding nutrition mainly involves the intake of proteins and carbohydrates. Protein is a vital nutrient to maintain metabolism and reduce fat.

Workouts

Female bodybuilding workouts which incorporate cardio exercises, are considered to be the best. Cardio workouts like running on a treadmill, should be a part of your bodybuilding program. Squats are a good way to burn calories. Other exercises that provide effective results are deadlift, bent-over barbel row and bench press. For your biceps, you need to include standing barbel curls, preacher curls and incline curls. Workouts such as hamstring curls, leg presses and calve raises, strengthen the legs. These are some bodybuilding workouts for women that must be included in your training routine. Joining a workout program that covers training, nutrition and supplements, can also be beneficial for women to develop a well toned body.

These are some of the female bodybuilding tips that have been recommended by female bodybuilders and will help you accomplish your bodybuilding goals. [BREAKLINE]
Female Bodybuilding Workouts[BREAKBODY]
Women are no longer behind men in terms of building strength, muscles or staying fit. This is evident from the fact that more and more women are hitting the gyms in recent times. Since the 1970s, there are competitive programs for selecting woman bodybuilders. A well-planned bodybuilding workout is highly recommended for women, not just for building muscles, but also for proper and balanced functioning of the body. Considering this, you can seek advice from an exercise professional regarding effective types of female bodybuilding workouts, length of exercising and the schedule of exercise.

The professional is the best reference person who will suggest correct workouts depending upon the age group of the female and body structure. For example, the workout schedule for women over 30 years of age may consist of simple exercises, like stair climbing, walking and swimming along with other workout types. On the contrary, teenage female bodybuilding workout may include all sorts of exercises such as rock climbing, advanced cardiovascular exercises and weight trainings.

Bodybuilding Workouts for Women

Female bodybuilding workouts are more or less similar to those recommended for men. Nevertheless, a slight difference is that men have naturally strong upper bodies, while women have strong legs. Also, females tend to carry more fat than men. It is due to a physiological difference where men have more testosterone hormone that helps in building muscles. Accordingly, the tips for female bodybuilding vary from that of men.

Cardiovascular Exercise
As already mentioned, women have weak upper bodies. Hence, overall female bodybuilding workout should include cardiovascular exercises for at least 30 minutes. Some preferable cardiovascular workouts for women include aerobics, bicycling, treadmill workouts and swimming. Such exercises will also help in strengthening the heart muscles and burning fats. Cardio workouts in combination with circuit training can be performed early morning on an empty stomach.

Weight Training
Weight training is another effective tip for female muscle growth, especially in the hip and thigh portions. Since more fats are accumulated in these two specific areas, correct weight training programs are essential for toning and losing fats in these portions. Muscle development is enhanced with increased weights. You can successively increase the load for a maximized bodybuilding workout.

Squat and Bench Press
In order to build muscles in the legs, squat is the best workout that you can consider. It involves muscle movement of the back, shoulder and legs, hence helping in burning calories. Other leg exercises that you can practice include leg presses, calf raises and hamstring curls. Bench press is best suited for building muscles in the chest portion. Other workouts for strengthening the chest area are dumbbell flyes, decline press and incline bench press.

If you are a beginner, you can start with easy and light workouts in order to minimize muscle wears and tears. After 4 – 6 months, you can switch on to intermediate workout schedule. Advanced workouts are applicable to those who have been practicing bodybuilding workouts for over a year or more. In addition to effective workouts, it is to be borne in mind that nutrition, diet and supplements also play an important role in bodybuilding.

A lot of patience and determination along with correct bodybuilding guidance can help in achieving the desired body type. Consecutive three days exercising in a week minimizes and / or manages muscle tears. Also, proper warming up and warming down exercises are advisable to prevent bodybuilding workout injuries. [BREAKLINE]
Muscle Building Diet[BREAKBODY]
'Building muscle mass and losing fat' has become the ultimate goal of man today. It is the world of 6 pack abs and in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel. If you seriously wish to build up pounds of pure muscle, healthy diet would be the most important part of your overall muscle building program. You can go on exercising, but if you are following wrong diet, you will never get the figure of your dreams. The body relies heavily on nutrients from foods. Proteins are considered as the building bricks for proper muscle growth. In fact, there exist infinite number of choices out there. But, if you want to gain muscle mass, following important food components should be present in correct proportions in your diet.

Foods that Help Build Muscles

Chicken/Turkey: Lean meats such as chicken and turkey breasts should be present in every muscle builder's diet. They are excellent sources of high quality protein and they are extremely low in saturated and trans fats.

Fish: Though you don't want to ingest saturated and trans fats, your body needs essential fatty acids such as omega-3 essential fatty acids which help in the muscle-building process. Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and essential fats. Canned fish in water can also provide you a quick source of protein when on the go.

Lean Red Meat: Lean ground beef and cuts of red meat are rich in protein, iron, zinc and B vitamins. Red meat is an excellent muscle building food as it has a high calorie per serving ratio. But it is packed with saturated fats and so it should not be consumed on an everyday basis. You can add a little variety to your diet plan by incorporating lean red meat in a weekly diet of chicken, turkey and fish. Lean red meats can be consumed twice in a week if the diet is designed for a skinny guy.

Eggs: If you are interested in fast bodybuilding, you should incorporate 'egg whites' into your diet. Egg whites have a protein to fat ratio of 60:1 and they are undoubtedly one of the purest forms of protein in the world. Egg whites make your diet a super muscle building diet since a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites provide you some vitamins and minerals and they also contain very few carbohydrates.

Beans and Legumes: While designing a muscle building diet plan, you can't ignore the power of beans and legumes. Beans and legumes are highly nutritious source of protein and fiber. Fiber improves your digestive health and it helps your body to maintain proper insulin response – which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders. Kidney beans, for example, can provide you nearly 14 grams of both protein and fiber per cup!

Slow-Burning Carbs or Low Glycemic Carbs: Only proteins alone can not build up muscles. Muscles also need a continuous supply of slow-burning carbohydrates. Foods like oatmeal and sweet potatoes contain slow-acting carbohydrates and can make the best pre-workout snack. During exercise, muscle glycogen (carbs stored within your muscle) is the main source of fuel. Due to lowered muscle glycogen levels during vigorous workouts, there is a decrease in your intensity and what is more important is that, your body begins to tap your muscles for a source of energy thereby causing them to degenerate.

Whey Protein: The above foodstuffs are available at any grocery store. There exists an extremely important supplement – whey protein supplement. Whey protein is easy to prepare and consume. It should be included in the diet for both men and women. You can have it as soon as you get up in the morning or immediately after your workout and before heading to bed. By consuming whey protein, you can get sufficient protein into your system. Muscle building does not make women look like wrestlers but it helps in shaping and toning the body. As the muscles in the body grow, you automatically gain weight. So this type of diet is also good for women who are skinny.

Water: I hope you know that 70 percent of your body is made up of water. Your muscles, tissue cells, blood and ligaments all contain water. Drinking 10 liters of water a day is essential if you want to build your muscles. Staying hydrated offers your muscles full strength as water is a medium for nutrient transport to your muscle cells. Water makes the nutrients more effective.

Muscle building diet and workout should go hand in hand. Along with proper diet, regular exercises and sufficient rest to the muscles is also essential when body building is the aim. Planning a diet which can help build muscles is easy but following the diet can be a little bit difficult. Along with nutrition, determination is also required. Frequent and more eating is recommended and you should carefully select fruits, vegetables, fish, poultry, lean meat, whole foods, etc. for your diet. By incorporating these in your diet, you will be on the right path to achieving the physique of your dreams. [BREAKLINE]
Nutrition for Building Muscle[BREAKBODY]
Many doctors recommend various workout routines to build muscles. However, just following muscle building routines will not help to grow muscles. If you are exercising hard but ignoring eating proper food, then it can damage the muscle tissues. Food containing essential nutrients is necessary for proper maintenance and growth of the muscles. A diet that has adequate amounts of proteins, carbohydrates and healthy fats can provide the right nutrition for building lean muscles.

A diet rich in proteins is the key to muscle building. Proteins are an important constituent of any bodybuilding diet. Bodybuilders and even weightlifters are often advised to have a protein rich diet to gain muscles. As we all know, proteins are the building blocks of body muscles. So increasing the protein intake is essential to build muscles. Bodybuilders ensure that they consume sufficient quantity of proteins daily to get the maximum benefits.

There are a number of foodstuffs that contain high amount of protein. Include these foods in your diet if you are serious about gaining muscles. You can easily obtain proteins by consuming the following food sources:

• Dairy products such as milk, cottage cheese and yogurt
• Fish (salmon, tuna)
• Poultry products that include chicken and turkey

Whey protein is also a good source of proteins for building muscle mass. This nutrient is easy to digest and can effectively be utilized by the body. You can supplement your diet with whey protein powders. This whey protein supplementation is an excellent quality protein source and can make a positive impact on your immune system.

Carbohydrates also play a very important role in building body muscles. Foods high in carbohydrates are an essential part of any muscle building diet. For muscle development, you need to include carbohydrates into your diet. Beside being a major source of energy, carbohydrates can positively affect your muscle building process. They provide the energy needed to perform workouts and weight training sessions. Foods rich in carbohydrates are as follows:

• Whole foods such as potatoes, brown rice and whole grain cereal
• Most vegetables and fruits contain carbohydrates
• Wheat breads, fruits such as apples, bananas and sports drinks are rich in carbohydrates

Healthy Fats
Healthy fats do assist to gain muscle mass. Consuming healthy fats is extremely beneficial for muscle growth. You need to avoid fatty foods to prevent build up of excess body fat. Healthy fats boost the immune system and help in maintaining normal body function. Flaxseed oil, omega-3 essential fatty acids, nuts and olive oil come under the list of healthy fats. Ensure that your diet is low in trans and unsaturated fat.

Water
Many times, those seeking to build up muscles ignore the importance of water. The body loses water in the form of sweat during workouts. This can be compensated by drinking plenty of water (almost a gallon) throughout the day. Having adequate water is crucial to prevent dehydration. Muscles appear flat if the body gets dehydrated. The muscle cells also depend upon water to generate energy. A steady water intake ensures that nutrients are delivered to billions of body cells. A bodybuilder consuming sufficient amount of water will definitely have powerful looking muscles.

Nutrition Plan for Muscle Building

Having small meals rich in proteins, healthy fats and carbohydrates every 2-3 hours is recommended. In other words, you need to have 6 small meals daily to gain muscles. Having vegetables in small amounts in every meal is also necessary to integrate minerals and vitamins into your diet. The ideal time to eat foods rich in carbohydrates is after a workout. Post workout, nutrition is very important which can be easily achieved by eating carbohydrates. Having too much carbohydrates in one meal will cause excess fat gain. Having small servings of carbohydrates often will support your bodybuilding process.

Focusing on eating the right food and following a regular exercise can accelerate muscle growth. A muscle building diet that includes the aforementioned foods will provide a boost to your muscle building process. [BREAKLINE]
Bodybuilding Workouts for Men[BREAKBODY]
Everyone wants a great body, but aren't really sure of how to get there. There is a lot of confusion about how to exercise, how much to exercise, how many reps to do etc. There are several routines on the Internet which add to the confusion. So let me settle this matter once and for all. By following a good workout schedule and an effective exercise program, you can have that muscular ripped body that you always wanted.

Bodybuilders Workout Routine

Well, let me assume, for the sake of this article that you are no novice to exercise. Because in case you are, you should be looking at a workout for beginners to develop your muscles so that your body is ready for the tough stuff. And this stuff is tough! So you ought to proceed reading this article only if you are well-acquainted with physical workouts and want to step up your exercising level. I would advocate that you do work on only one muscle group a day. This will ensure that your muscles get enough exercise and enough rest as well. So here is a bodybuilding program based on the one-muscle-group-a-day-plan.

Monday: Chest
The chest forms one of the biggest muscle groups on your body. And everyone wants a wide, large chest. So let me divide the chest into three main parts, the upper, the mid and the lower so that you will be able to develop each of these parts individually. It is essential to warm-up your chest for these exercises. So before you start a chest workout routine, I suggest you do 20-25 push-ups and stretches so that your body is adequately warmed up.

• Upper Chest: For the upper chest particularly, you have incline dumbbell press and incline dumbbell flies. Both these exercises ought to be done, 4 sets each and up to 10 reps a set.
• Mid: For the mid chest, you could do Bench-Press and Pec-Dec or Bench Press with Chest Flies. Chest flies are slightly more difficult than Pec-Dec as a lot of energy is used to balance the dumbbells. You can do these two exercises in the same format as before: 4 sets each and 10 reps to a set.
• Lower Chest: The lower chest exercises should be tried only once you are assured that you can do the upper and mid chest exercises properly. Lower chest exercises are more difficult as normal beginner workouts do not really tone them up. But if you want the perfect chest, then these exercises are quite essential. For the perfect lower chest, I suggest that you perform Declined Bench Press and Declined Bench Flies. The dumbbells for these exercises may be a little lesser in weight than for normal Bench Press.

Tuesday: Legs
After a hard chest workout, it is advisable that you give your upper body a little break and perform the lower body workout the next day. For legs, you can warm-up by doing free-squats and stretches. Once your legs are warmed up, you can proceed to the exercise routine. There are three main muscles in the legs. The Quadriceps, the Hamstrings and the Calves.

• Quadriceps: For quadriceps you can start by doing Lunges with Dumbbells. You can do 4 sets of lunges with 10 reps each. You can then either do Leg Raises on the machine or Smith Machine Squats. These too can be done in 4 sets of 10 reps each.
• Hamstrings: The hamstring is the muscle on the posterior side of the thigh. To tone up this muscle, you should do Leg Curls on the machine. This exercise can be done in the same format of 4 sets of 10 reps each.
• Calves: There aren't a variety of exercises for your calves and most of them revolve around Calf Raises. So you could either do the Calf Raises on a stand or a Hack. Ideally, you ought to do both these exercises in 4 sets of 10 reps each.

Wednesday: Biceps
Most men want huge, well toned biceps as biceps command attention. So for the biceps, you could do normal Bicep Curls, Thumbs-up Curls (Hammer Curls) and Barbell Curls. I have found that Preacher Curls are especially useful for the front part of the biceps. You can do all of these too in 4 sets with 10 reps to a set. What most people forget to do are exercises for the forearms. Now would you like big biceps and small forearms? So you could do front wrist curls and back wrist curls on a machine or with a dumbbell/barbell again in 4 sets of 10 reps each.

Thursday: Cardio and Abs
What is a muscular body if it doesn't have the perfect ripped six pack abs to go with it? And this won't happen on its own, you know. So devote one day a week to a rigorous abs and cardio schedule. Cardiovascular exercises range from running and jogging, cycling and swimming. You can diversify your cardio exercises or do just one of them. Whatever you do, make sure it is done for an hour.

For abs, you should do 3 sets of each: Forward Crunches for upper abs, reverse crunches for lower abs, and side crunches for obliques. Along with these basic exercises, you can also do the jackknife and V-ups. These exercises have to be done in 4 sets but with 15-20 reps.

Friday: Triceps and Shoulders
Friday is probably going to be the toughest day of the week as there are two muscle groups to be worked on in one day. So for triceps, you can start with push-ups as they are also a good warm up for the triceps. For triceps, you can perform Lying Triceps Extension, Triceps Dips, One Arm Triceps Extension and Triceps Curls. All these exercises can be done in 4 sets of 10 reps each.

For Shoulders, two of the best and essential exercises are lateral raises and shoulder press. You can do these two exercises either on the machine or with dumbbells. Along with these, you can also do rear lateral raises and front lateral raises for the posterior and anterior Deltoids respectively. You can also do Dumbbell Shrugs and back flies for the Lateral Deltoids and the Posterior Deltoids respectively.

Saturday: Back
I reserve the last day of the week for another big muscle group: the back. Start your back exercises with push-ups and pull-ups/chin-ups. Do 15-20 reps of each. Start with upper back exercises. For the lat muscles, you can start with Lat Pull-down and One Arm Dumbbell rows. For the mid back, you can do Machine Rows and Dead Lifts. All these exercises can be done in 4 sets of 10 reps each.

Remember, when it comes to bodybuilding, it is not about the workout alone. It is also about how you eat and how well you rest your muscles. Make sure that you are assisted by a gym instructor to avoid any injuries and eat well. [BREAKLINE]
Meal Plans for a High-protein Diet[BREAKBODY]
Try This!
Scrambled eggs and sausages for breakfast, a couple of hamburgers without buns for lunch, and a juicy steak for dinner, can be a perfect protein diet meal plan. You can have a couple of protein bars or a protein shake in between.Among different weight loss diets, the high-protein and low-fat diet is a very popular diet plan. People opt for a high-protein diet for weight loss as well as for muscle building. An interesting fact about proteins is that they can help you lose extra pounds, and at the same time and also gain muscle mass. Proteins are a fundamental component of all living cells. Proteins are considered the building blocks of the body. They are needed for the production, maintenance and repair of skin, hair, bones, and other organs of our body. Proteins also play a significant role in the production of enzymes and hormones. For these reasons, p roteins form an integral part of a healthy and balanced diet. A balanced intake of proteins in our diet can effectively help to lose weight.

High-protein Meal Plans

** Each meal plan must include 2 liters of liquids; and one is suggested to have the following in various combinations:

1. Water
2. Tea (chamomile, peppermint, dandelion leaf)
3. Juice (apple, kale, celery, carrot)
4. Fresh lime juice (with honey)

Plan 1Breakfast
2 eggs (scrambled or boiled with low-fat margarine)
2 pieces of sliced toast
1 sausage link
sliced grapefruit or orange, or 3 slices of tomatoes
cup low-fat milkLunch
2 slices of whole wheat bread
3 oz. chicken salad (3 oz. chicken with tsp light mayonnaise and 4 grape halves)
1 cup sliced vegetables
8 oz. water, unsweetened tea or coffeeEvening Snacks
cup cottage cheese with peaches or pineapples
2 tsp peanut butter with celery
1 oz. peanuts or mixed nutsDinner
1 cup of green beans, carrots or broccoli
4 oz. lean chicken, beef, pork or fish ( cooked or pan fried)
Plan 2Breakfast
2 slices of bread
50 g ricotta
1 glass of low-fat milk with honey and cinnamonLunch
100 grams grilled chicken
Salad greens with tahiniEvening Snacks
1 apple
GrapesDinner
1 whole meal pita with 150 grams chopped, grilled chicken and spinach
Cucumber and yogurt salad
Plan 3Breakfast
2 hard-boiled eggs
2 slices of whole wheat bread with cheese spread
1 glass of low-fat milkLunch
Brown rice
Grilled chicken with scallion-ginger sauce
Steamed broccoli
A glass of water or fresh juice without any added sugarEvening Snacks
Sprout salad or salmon sandwich made with whole grain breadDinner
Steamed chicken with hummus (made from chickpeas, hummus is an excellent high-protein dip)
2 whole grain flour tortillas
A glass of juice (apple or kale)
Plan 4Breakfast
1 cup yogurt with 10 grams flax seeds
1 cup muesli with 1/2 cup berries
1 passion fruitLunch
1 cup brown rice
Lentil soup (boiled lentils mixed with 1 clove garlic, 1 medium chopped onion, 1 chopped carrot, 1 small, diced tomato, shredded spinach and 500 ml water)Evening Snacks
1 banana
7-8 cashewsDinner
1 cup steamed squash, eggplant, and mushrooms
cup cooked brown rice
Plan 5Breakfast
Steak and egg, either boiled or scrambled
One cup of tea or coffee without milkLunch
Pita pocket loaded with tuna salad
Almonds (small serving size)Evening Snacks
Peanut butter smoothieDinner
A mixture of cauliflower and broccoli with broiled salmon
Healthy Meal Plans for a High-protein Diet

Proteins can be obtained through various dietary sources. The daily protein requirement for kids is approximately 0.5 grams per pound of their body weight. Adults need about 60 grams of proteins everyday. Major sources of proteins are meat, fish, and seafood, dairy products, eggs, seeds and nuts, soy products, legumes, beans, and cereals such as wheat, rice and oats, etc. Most animal foods like poultry, eggs, fish, meat, and milk are rich in complete proteins and contain all essential amino acids. Most plant foods such as vegetables, seeds, nuts, grains, and legumes contain incomplete proteins, which have small quantities of one or more essential amino acids. Seafood is one of the best sources of proteins with low amounts of fats.

A high-protein diet is helpful in healthy weight loss as it keeps your hunger satisfied and makes you feel full for a longer time. When you have more proteins and fewer carbohydrates in your diet, you feel less hungry throughout the day, leading to a lower calorie intake. Such a diet stabilizes blood sugar levels. Some of these diet plans focus on bodybuilding. Such diet plans include protein bars, protein powders, and protein drinks. Some of the popular weight loss diets that include abundant amounts of proteins are the Atkins Diet, Zone Diet, and Sugar Busters.

Meal plans for a high-protein diet are one of the most effective ways to lose weight fast and improve your overall health. High-protein foods that can be, and should be, included in your daily diet without changing your meal plans are cheese, eggs, soybean, and products sourced from soy (such as tofu, soy milk, etc.), milk, lean meat, legumes, etc. Even while snacking, you can switch to healthier, high-protein options such as a tuna sandwich made with whole wheat bread or a sprout salad. [BREAKLINE]
Bodybuilding for Beginners[BREAKBODY]
Bodybuilding is a positive step towards ensuring health and fitness of the mind and body. It helps in strengthening the large muscle groups and improves blood circulation. Bodybuilding for beginners can be aimed to either get a muscular and six pack abs body or it may stem from a desire to remain healthy and fit. Nevertheless, either way you approach to bodybuilding, the results are always positive and it fosters physical health.

Tips on Bodybuilding
For successful bodybuilding, you've to understand that bodybuilding is a systematic sport and you have to invest time in it to get the desired results. So if you are a beginner, mentally prepare yourself to get used to hard work. Here are some fundamental bodybuilding for beginners, men and women tips.

Select a Gym
Find a health club or a gym that is near your place, so you don't have to spend time on traveling. Choose a health club that has better subscription charges and personal training programs that will be helpful for you to get individual attention. The environment of the gym will motivate you and help you to develop a habit to exercise daily. A home gym is never a bad idea if you can afford it. However, a local gym is always productive as you don't have to hire personal trainers.

Chalk out an Action Plan
Meet your doctor and get a complete body check up. Later, have a discussion with your gym instructor about your expectations from yourself in the quest to build your body. You may wish to get six pack abs, flex your biceps and other features. Based on all your views and talks, he will help you to finally make an effective workout plan. Stick to that plan, as you are a beginner and keep an eye on your daily progress.

Understand Body's Limitations
Being realistic is always necessary in bodybuilding activities. As a beginner, you may get excited and try to push yourself, often more than necessary and that can make you prone to injuries or body ache. So never overdo anything. Establish a relation with your body and learn to understand it. If you tend to get too tired or feel weak, take rest and start the workout later. Accepting your body's limitations will automatically help you in the long run.

Don't Forget to Warm-up
As a part of daily bodybuilding activities, you have to ensure that you warm-up before beginning the day's exercises. Warming up helps the body to gain flexibility and allows better blood flow. Perform stretches and light breathing exercises before beginning your workouts.

Diet
While a realistic workout is an essential step in bodybuilding for beginners, a healthy diet is equally crucial in imparting necessary proteins and vitamins to the hard-working body. And contrary to the belief that once you start hitting the gym, you have to follow a very strict diet regime, it is exactly not so true. For beginners the diet plan is very simple. On an average, a beginner must have at least four meals per day. Now, don't freak as four meals don't mean that you have to stuff your stomach with food. Light four meals that include essential ingredients are enough for keeping you physically active and mentally fresh. The bottom line is your comfort and satisfaction level after eating. Choosing the right food is imperative and at the same time avoiding unhealthy foods is also necessary. Processed and fast foods are strictly not allowed and are an expected sacrifice you have to make. Balanced amounts of carbohydrates, vitamins, proteins and fats are must for starters. Vegetables and fruits, rice, pasta, bread (usually non-white), oatmeal (not with heavy amount of sugar) and wheat are some of the essential carbohydrates containing foods. Eggs, soy, meat, milk, baked chicken and fish/turkey are rich in proteins. Fats, especially monounsaturated and polyunsaturated fats are good for health and you can have peanut oils, nuts, salads, cheese, butter, chicken fat, lamb, pork and veal. However, a balanced recommendation of all these diets is more important. Consult your gym instructor for your menu plan as he will guide you on your menu depending on the type of workout you're doing at the gym. The diets mentioned here are in general beneficial for beginners.

For beginners, body building always starts on an enthusiastic note however, it may turn to be monotonous as discipline and self control are important to get a toned body. Nonetheless, if you've truly aspired for getting in shape, then victory will be ultimately yours! Wish you luck! [BREAKLINE]
Good Diets for Women[BREAKBODY]
There are very few women who are satisfied with their weight and most of them are in a quest to lose a few extra pounds. Good diets are those that help the body to lose weight, while getting all the essential nutrients from the food consumed. A healthy diet should leave you feeling satisfied and not starved all the time. There is no point in denying your body the food, which is required for sustenance. Fad diets and crash diets might help you to lose weight fast, but they harm your body in the long run. Dull skin, low energy levels and mood swings are some of the drawbacks of fad diets. If you want to lead a healthy lifestyle with a fit and toned body, then there are many good diets for women, which will help you to do it. Here we will discuss some of the best diets for women that actually work.

Good Balanced Diets for Women

Well-balanced and healthy diets for women are those that provide your body with nutrition and also helps you to maintain your ideal weight. Maintaining an ideal weight will help to keep your body fit along with a heart that is healthy. Here are some good diet plans for women that will keep you lean and healthy.

Mediterranean Diet
One of the best diets for women, Mediterranean diet is very simple and easy to follow. The Mediterranean diet is influenced by the eating culture that is prevalent in the Mediterranean region, particularly the southern Italy and Greece. A study showed that people from this region had the least number of heart diseases and other lifestyle related diseases. Mediterranean diet is characterized by high consumption of extra virgin olive oil, which is high in monounsaturated fats. This diet emphasizes on consumption of food like fresh seasonal fruits and vegetables that are organically grown. In this diet, fiber rich foods such as whole grains, legumes and nuts are eaten instead of unhealthy fats.

Zone Diet
Zone diet is a balanced diet program, which helps to balance blood sugar level and hormonal level, so as to achieve good health and fitness. The zone diet menu consists of food items that are 40 percent carbohydrates and 30 percent each of proteins and fats. It is recommended to consume five servings of meal daily and the calorific value should not exceed 500 calories for each meal. Red meat consumption is also limited to only two servings a week and the focus is on healthy cooking methods like poaching, steaming and grilling instead of deep-frying and batter frying.

South Beach Diet
South beach diet is one of the best diets for women that limits the consumption of carbohydrates and fats. The south beach diet plan completely eliminates trans fats and saturated fats from the diet. It is then replaced with food that is rich in omega-3 essential fatty acids and unsaturated fats. It also involves consuming fresh fruits, seasonal vegetables, lean meats, nuts, and oily fish. Many people find the South Beach diet easier to stick to since it does not eliminate any particular food group.

Glycemic Index Diet
One of the best diets for women is the glycemic index diet. It involves eating foods which are low in glycemic index and is great for preventing cardiac and other lifestyle related diseases.

Diets for Women to Lose Weight

Women are prone to store fat around the hips and thighs and a healthy diet is essential to keep such fats at bay. A diet which is combined with a good exercise regimen will keep you fit and toned. As women after a certain age as well as post pregnancy find it difficult to lose weight, sticking to a good diet plan will be beneficial.

Flat Belly Diet
When you have a specific problem like belly fat, then you need a diet that specifically targets this problem. Many women have a fat belly that refuses to budge even with exercise and dieting. Even when you lose overall body weight, a fat belly makes your body look unfit and fat. So, The Flat Belly Diet is one of the goods diets for women that helps you to lose belly fat. This weight loss diet takes 32 days and you can lose up to 15 pounds by following this diet. It not only helps you to lose belly fat, but also leaves you feeling much more fitter and energetic.

Macrobiotic Diet
The Macrobiotic diet involves the consumption of a typical macrobiotic menu will include mainly cereals, grains and vegetables along with small amounts of fish.Processed foods like store-bought soups and juices, fizzy drinks and junk food are not allowed to be eaten in a macrobiotic diet. Healthy cooking methods like poaching, steaming, pressure cooking, boiling and grilling with little or no oil is done in this diet instead of deep-frying and batter frying.

1200 Calorie Diet
In the 1200 Calorie Diet Plan for Women you have to consume foods that add up to about 1200 calories a day. The best way for a person to lose weight is to decrease the number of calories consumed in a day. You can also try the 1200 calorie vegetarian diet, for weight loss. This is one of the best diets to lose weight, since it involves having fresh fruits and vegetables.

Tuna Diet
The Tuna Diet is excellent for losing weight for women. The tuna diet plan is a three day diet plan that involves eating one serving of tuna on each day which is supplemented by other food. Tuna diet for weight loss follows a very specific diet plan.

Diets for Women During Pregnancy

When a woman is expecting a child, it is imperative that she has a well-balanced diet that will help her to have a healthy baby. A well-balanced diet is one that has all the food groups included in it which contains proteins, carbohydrates, fats, vitamins and minerals. Balanced diet for pregnant women should also contain calcium, folic acid as well as fiber. Following a good diet for healthy pregnancy should be the priority of all women who are expecting. Pregnancy diet plan should include lots of fresh fruits and seasonal vegetables, organic meat and high fiber food. Following a healthy diet during pregnancy is beneficial for both mother and child. Avoid following any fad diets for weight loss during a pregnancy.

Diets for Women for Abs

There are many good diets for women that will targets specific problems like reducing belly fat, achieving a toned stomach or six pack abs.

Abs Diet
Abs Diet is a good diet for women, who wants to have washboard flat abs. It involves eating small meals all throughout the day which keeps a steady blood sugar level and also curbs you from binging. You can also try the bodybuilding diet for women, if you want a toned body like a supermodel.

Six Pack Abs Diet
If you are aiming to have a flat and toned stomach, then the six pack abs diet for women is just right for you. This abs diet for women involves healthy eating along with a detox routine that helps you to eliminate bloating and shed those extra kilo off your tummy. This is a great diet to lose stomach fat fast.

Diets for Women Suffering from Health Disorders

Many diets for women are also specially formulated for women suffering from diabetes, high blood pressure or arthritis.

Diabetes Diet
Diabetic diet is helpful in keeping your blood sugar levels within limits if you are suffering from diabetes. diabetes diet are of two types, type 1 diabetes diet and type 2 diabetes diet. Some women who do not suffer from diabetes might show high levels of blood sugar level during pregnancy. this is known as gestational diabetes and one needs to follow a gestational diabetes diet for it.

Arthritis Diet
Women who are suffering from arthritis can follow the arthritis diet. eating certain food items is seen to cause inflammation of the joints for people who suffer from arthritis. Arthritis diet plan will help a person to control arthritis flare-up and pain.

High Blood Pressure Diet
A high blood pressure diet is great for women who suffer from high blood pressure. People suffering from high blood pressure has some restrictions on the kind of food that they can consume. So a specific diet to lower high blood pressure should be followed.

Other good diets for women that helps in losing weight are 1500 Calorie Diet Plan for Women. Rapid weight loss diets for women should be followed only when you are certain that it is healthy and not some gimmick that will make you ill. If you are an athlete or a person who does a lot of physical activity, then you need a protein diet for women. A protein diet menu for women is ideally suited for those women who want to have a toned body. Some diet plans like diet plans for women over 40 are specifically targeted for mature women.

Instead of following crash diets to lose weight, it is always better to follow a healthy diet that will keep you slim and fit. These diets will help you do that without starving or denying yourself. [BREAKLINE]
Bodybuilding Tips and Tricks[BREAKBODY]
The activity of bodybuilding involves the systematic development of body muscles through muscle hypertrophy. The increase in the size of muscles which occurs naturally or through strength training is termed as muscular hypertrophy. Performing exercises/workouts is the routine/regular part of bodybuilding, however, one should also consider the tricks and tips which might prove to be useful.

Tips and Tricks for Bodybuilding
The different bodybuilding tips and tricks are included in the following article.

• Testosterone Supplements: A high level of testosterone helps in building muscles as well as in burning fats. There are many natural ways of increasing the testosterone levels in the body with the help of bodybuilding supplements. One of them is the intake of a herb called Tribulus Terrestris. The herb has long been used in medicinal preparations in China and India. It is a nice way to increase testosterone levels naturally without the intake of steroids. Read more on best muscle building supplement.
• Protein Intake: Whey protein is commonly used protein supplement for bodybuilding. One of the benefits of consuming whey proteins is that it gets absorbed in the body quickly. The highest content of cysteine an amino acid useful in glutathione biosynthesis makes the consumption of whey protein highly beneficial.
• Water Intake: To keep the body hydrated is also one of the important tips to remember.
• Balanced Diet: A well-balanced diet helps in providing proper nutrition to the body. Bodybuilders are advised to take 5-6 small meals as opposed to 3 big meals everyday. Carbohydrate in adequate quantity proves to be helpful in maintaining the energy levels.
• Exercising the Calf Muscles: Many bodybuilders tend to overlook the calf muscles while exercising the body. These muscles hold as much importance as any other body muscles in workouts.
• Rest: Enough rest is required for the muscles to recuperate from the stress they bear.
• Over Training: It is necessary to work out strenuously however, over training the muscles has its own set of disadvantages. Some of the symptoms/indicators of an over trained body are fatigue, headaches, inability to complete the workouts, weakness, loss in appetite and elevated pulse.

Exercise Tips and Tricks
The following bodybuilding tips for beginners would help in doing workouts in a proper manner. It is necessary to work out smarter in order to get the desired results.

• The chin-ups and pull downs are generally performed in a straight up and down motion. However, when the back and chest are vertical, the lats are not able to fire in an efficient manner. To overcome the above mentioned problem, one should lean back slightly and puff out the muscles.
• Plyometric training can be used to overcome the problems like nervous system holdbacks. The plyometric training involves rebound or explosive exercise like throwing medicine balls, push ups, pop ups, etc.
• Taking a narrow grip on weightlifting bars proves to be useful in activating the biceps and thereby making them strong. The grip could be shoulder-width in length or even shorter. A narrow grip is advantageous because the biceps are forced in a more supinated position as compared to that in wider grips.
• When a person is performing dumbbell shoulder press, the dumbbell should be tilted towards the head throughout the exercise. This trick helps in stretching the deltoids far more than in the regular motion.

The above mentioned bodybuilding tips for men should help in improving the techniques and methods of working out. These bodybuilding tips and tricks should be followed to develop the muscles without over training them. [BREAKLINE]
High Protein Diet Plan for Weight Loss[BREAKBODY]
Nowadays, a high protein diet plan is considered as the best option to lose weight. Proteins are generally recommended in diet plans for bodybuilding. This nutrient is however, also used for weight loss. The high protein foods described in the article would give us a better idea as to which foods one can include in the diet.

High Protein Diet for Weight Loss
The main advantage or benefit of consuming high protein diets is that energy is slowly burned and sugar levels in blood stabilized. Slow burning of energy helps reduce the probability of a person resorting to binge eating. The process of conversion of proteins into glucose is known as gluconeogenesis. The amount of calories burned in the process of gluconeogenesis too is high. Excess water stored in carbohydrates is lost when a person consumes a high amount of proteins. According to scientists, the intake of proteins and reduction in fat consumption can help in losing weight due to the brain activity. The explanation presented by scientists is that proteins cause reduction in the flow of appetite-stimulating hormones towards the brain. It is therefore, one of the important reasons why a protein based diet works for those who want to reduce their weight.

High Protein Diet Plan for Weight Loss
The diet plan for high protein intake should eliminate foods that contain high amounts of sugar. Also the high-carb foods shouldn't be included in the regular diet. The pastas, different potato recipes, sugars (granulated white, powdered white, brown sugar, etc.) and different types of cereals should not be consumed. One can however, continue the intake of low-carb foods in moderate amounts. The weight loss foods that one can incorporate in his/her daily diet include dairy products, beans, nuts, etc. Milk is considered a complete food since it provides almost all the different types of nutrients. The different dairy products that one can include in the diet are yogurt, cottage cheese, hard cheese (Parmesan), medium cheese (Swiss, Cheddar), soft cheese (Brie, Mozzarella, Camembert), etc. There are a variety of beans which can be eaten as high protein foods. These include the split beans, soy beans and different kinds of beans like lentils, pinto and black beans, etc. One can also make use of 'tofu' as a high protein diet. Nuts and seeds with a high protein content include almonds, cashews, peanuts, pumpkin seeds, pecans, flax seeds and sunflower seeds. Thus, vegetarians too can include proteins in their diet without having to resort to a meat-based diet.

Fibrous foods must be included in the diet along with proteinaceous foods. Fibers act as fillers and the person on a high protein diet doesn't feel hungry. There is a general misconception that intake of high protein diet increases the risk of renal failure. However, it has been observed that such problems crop up only if a person is already suffering from kidney diseases. Another concern regarding high protein intake is that it aggravates the problem of hepatic encephalopathy. The evidences pertaining to such problems are till date, unfounded.

High Protein Diet Plan Tips
A high protein diet though acts as an important factor in weight loss, it can be effective only if coupled with regular exercise. The body needs proteins for building muscles. Thus, a high protein diet can be put to good use, i.e. for losing weight and in building muscles simultaneously. It is true that kidney problems do not arise suddenly with increase in protein intake; however, one shouldn't forget that excess protein consumption can overwork the kidneys. Therefore, bodybuilders are advised not to include proteins in excess of 20% in their diet plan. If a person doesn't exercise regularly, the high protein intake won't serve him/her properly. This is because unused proteins are converted into energy and subsequently stored in the form of fats. Thus, intake of proteins in high amounts would instead lead to weight gain as opposed to weight loss.

A high protein diet plan certainly helps in reducing the body weight to a great extent. One should therefore, plan his/her diet in a proper manner for losing weight. [BREAKLINE]
Gym Workouts for Men[BREAKBODY]
With gym workouts, one can really sculpt their body. However, understanding your fitness level and then planning your goal is advisable. So, using a body composition machine, get your body analyzed and then design your workout plan. Mentioned below are gym workouts for men, which include three levels. Beginner level are easy gym workouts for weight loss, and general fitness, then comes intermediate level to build lean muscles, and advanced level for building bulk and strength.

Home Gym Workouts for Weight Loss
If you are a beginner, then instead of joining a gym, setting up a small home gym is a good idea. This will work for you, if you don't have much time to work out. Getting some weights, a mattress, a bench, and a good cardio machine, or using a jump rope and with other basic gym equipment you can set up a home gym. If you are overweight, then balance your cardio exercises and strength training exercises. On alternate days do cardio, and strength training. Here are some more articles that you can go through for more info.

• Workout Routines for Men at Home
• Workout Schedule for Men
• Best Ab Workout for Men at Home
• Beginner Workout Routines for Men
• Fat Burning Workouts for Men
• Cardio Workouts for Men

Good Gym Workouts to Build Lean Muscles
This is the level two of gym workouts, and you will need better equipment to perform the intermediate level exercises. At this level, you will be using heavier weights, and performing more sets, so having a personal instructor and joining a good gym is recommended. Following full body strength training exercises is important. Make a weekly plan, which includes exercises for full body workout. If you are overweight, then follow above gym workout for weight loss, however if you are having a normal BMI, then consider using heavier weights and following more flexibility stretching exercising. This will help you to build lean muscles and more strength. People who are highly underweight, should also follow some muscle building exercises. Whenever, following weight training to build muscles, having a good balanced diet and protein rich diet is very important. So, seek a nutritionist's help to make a proper diet chart for you . To learn about what are the gym exercises to build lean muscles, go through these articles.

• Gym Workout Routines for Men
• Workout Plans for Men
• Gym Routines for Men
• Workouts Without Weights for Men

Great Gym Workouts for Bulk
Putting up bulk can make you good and also help to build up a lot of strength. However, great care needs to be taken when following any heavy weight training exercises. So, make sure you have an instructor to help you with the heavy weight exercises. Apart from exercising to build bulk, it is equally important that you follow a good diet. Consult a dietitian to design a bodybuilding diet for you. When following bodybuilding exercises, make sure you are wearing the proper safety pads. Wear gloves in hand when lifting heavy weight for better grip, and to protect the skin of the hands. Apart from safety pads, protective gear like elbow pads, knee caps, back safety belts, etc are also important. Given below are total body workouts, with heavier weights, that will help you to build up bulk.

• Bodybuilding Workouts for Men
• Lifting Workouts for Men
• Bodybuilding Tips for Men
• Core Workout Routine
• Total Gym Workout Routine
• Chest Exercises for Men
• Bodybuilding Workout Schedule

So, choose your level of workout. According to your workout level, follow a proper diet and take adequate rest. Make sure you do a proper warm up before the workout, and follow some stretching exercises to cool off and improve your flexibility. [BREAKLINE]
Bodybuilding Workouts for Size[BREAKBODY]
There are many different bodybuilding workouts for size, which could be performed at home itself. These exercises to increase muscle size also prove to be good bodybuilding workouts for mass. Building bigger biceps along with strength training is one of the objectives of bodybuilding.

Bodybuilding Workouts for Mass and Size

One-arm Push Up: This workout plays and important role in exercising the pecs. In order to perform this exercise, lot of concentration and stability is needed. Along with the chest muscles i.e. the pecs, the workout helps in exercising the shoulders and triceps. To perform this exercise, one should first place either of the arm on the back. The push up is performed with the help of the other hand.

Handstand Push Up: It is an upper body workout which is considered to be equivalent to squats. The exercise is performed with the support of a wall and a handstand. The body should be positioned with the help of a handstand in such a manner, that the legs are placed straight up in the air, while the hands rest a few inches away from the wall. The push ups need to be performed in a controlled manner since, the whole body weight falls on the shoulders. Instead of facing downwards, one should look forward. The handstand push up is considered to be the perfect exercise by many for shaping up the shoulders and making them strong.

One-legged Squat: It is the best exercise to develop the muscles of the lower body. In this workout, the squats are performed with the help of one leg. One has to maintain the balance as well as bear the body weight with the help of single leg. At the time of lowering the body, the other leg should be held in the front. The arms should be held straight in front of the body. The attempt to lower the body as far as possible is made during this exercise. In the process of squatting, the stomach and butt muscles are flexed hard which strengthens them.

Door Pull Up: It is a simple pull up exercise, performed with the help of any door in the house. One should however, check that the door is not flimsy and strong enough to support the body weight. The door needs to be open halfway, and a towel be placed on the edge so that the hands do not get hurt while doing the exercise. The exercise is performed in the same manner as that of the normal push ups. The body should be raised till the chin rises above the door edge. Once this position is reached, the body is lowered slowly.

Headstand Leg Raise: In this exercise, the body is rested on the head with the support of hands. A towel for resting the head is required for this workout. In the beginning, the body should be rested on all the four limbs, while placing the top of the head on the towel. The arms should be placed in front of the body with the palms touching the floor. In this position, the legs need to be raised slowly and until the body attains the headstand position. The headstand position should be maintained for a while and the legs need to be lowered back to the original position.

Bodybuilding Workouts for Mass

The workouts for mass include squats, leg curls, leg extensions, bench press, seated rows, triceps extensions, barbell biceps curls, etc. Along with working out regularly, it is necessary to maintain a balanced diet for bodybuilding.

The bodybuilding workouts for size mentioned in this article are useful workouts for size and strength as well. These workouts help in shaping as well strengthening the muscles. [BREAKLINE]
300 Workout Diet[BREAKBODY]
The movie 300 was surreal in the way the actors looked. Men envied those rippling muscles and six pack abs, while girls swooned at them. The workout regime that the cast went through, to prepare for the movie, was the talk of the town when the movie released to packed houses in 2007. Designed by a renowned mountain climber and fitness trainer, Mark Twight, to train the cast of movie 300, 300 workout plan it is one of the most popular workout plan around the globe. As everyone believes, it was not just the magic of a well designed workout, but involved many other factors, diet being the most important, in creating those much admired six pack abs. Hence, 300 workout diet too became popular along with the workout. But unlike, many other diet plan, it was created with a simple principle of – eating healthy.

Recommendations in This Diet Plan

Every workout diet plan, including this one recommends protein as the key for bodybuilding. People not just exercise these days to build muscles, but also to lose weight and increase fitness level and energy. The aim of designing the 300 workout plan and diet plan was not only to sculpt the spartan body, but also to provide constant energy during the whole training period. Hence, it recommended choosing healthier option of foods, instead of creating a fixed diet plan for everybody. There are many options of 300 workout diet supplements in the market today. An experienced fitness trainer would be the best person to advise whether you need these bodybuilding supplements, apart from eating healthy foods.

Protein
Proteins are divided into two categories: complete and incomplete proteins. Protein helps in building and repairing muscle tissues, so it is important that you eat the right kind of protein. The source of complete proteins that contain high saturated fats are milk, cheese, eggs, meat, etc. And the sources of low saturated fat complete protein are skimmed milk, skinless chicken breast, fish, egg whites, etc. The main sources of incomplete proteins are rice, bread, nuts, beans, etc. 300 workout diet does not mention the exact amount of protein that needs to be taken everyday to attain the 300 spartan body, as fitness level and reason for workout differs from one person to another. If you are working out just to remain fit, then you wouldn't require much of protein, but if you are aiming to build muscles and six pack abs, then complete proteins are extremely necessary, as they contain amino acids that aid in muscle building.

Carbohydrate
Since carbohydrate is the source of energy for our body, it is important even in the 300 exercise plan. Being a demanding and strenuous workout, its routine demands you to have very high energy level. So here the choice is also between healthy and unhealthy carbohydrate, not just the quantity of carbohydrate. Intake of same quantity of unhealthy carbohydrate would not yield the same result as the same amount of healthy carbohydrate. Carbohydrates are divided into two categories: simple and complex carbohydrates. Source of simple carbohydrates are white rice, refined flour, sugar, etc., while the source of complex carbohydrate are brown rice, whole wheat bread and pastas, vegetables, etc. So, the diet for this workout recommends healthy complex carbohydrates to meet the energy required for the workout and also due to its high nutrient content.

Fats
According to this diet, not all fats are bad. Fats are divided into three categories: saturated, unsaturated and trans fats. Saturated and trans fats are the ones you should avoid, but unsaturated fats are necessary for the body. Sources of unsaturated fats are vegetables, olive oil, nuts, fish, etc.

Micronutrients
Vitamins and minerals are classified as micronutrients because they are required by the body in small quantities. Though micronutrients don't have a direct effect on your body, they are necessary for proper functioning of body and utilization of the calorie intake in the form of fats, protein and carbohydrates.

Tips for Following This Strict Diet Plan

These are some useful tips while following this healthy diet:

• Take small and frequent meals.
• Avoid processed high-fat foods.
• Take magnesium and zinc supplements.
• Take whey protein supplements and drink whey protein.
• Drink lots of water to build muscles, as water is a major component of muscles.
• For muscle building, follow protein, carbohydrate, fat ratio of 40%, 40% and 20%.
• Before bed take protein like milk and eggs which help prevent muscle loss while sleeping.
• If you want the 300 muscles without steroids, add plenty of almonds in your diet for six pack abs.

Diet plays an important role in the success of a workout. Since this being a demanding and strenuous exercise too needed a well planned diet plan. People with different fitness levels, either aiming to build muscles or increase their fitness level, have taken to 300 workout. So for them, following an appropriate diet, as aforementioned, is simply following a healthy balanced diet. Over time, people have realized that being strong, healthy and fit not only enhances your looks, but also has a huge effect on your self-esteem. [BREAKLINE]
High Protein Recipes[BREAKBODY]
A high protein diet is recommended for people, who are either into bodybuilding or want to lose weight. However, it should not be confused with low carb diet. Adequate amount of protein is required for building the skeletal muscles and other tissues. However, when people start to follow the diet, they get bored of eating the similar kind of food. This is when they start looking for high protein recipes. These high protein diet recipes do taste good and also help the person to follow the diet, he wants to follow. We will now see recipes which have high protein content for weight loss as well as for bodybuilding or for people, who want to follow a high protein diet.

Healthy High Protein Dish Recipes

We are often, not aware of the easy, high and healthy protein recipes, which we can substitute for the unhealthy recipes, that we use. There are also a number of high protein snacks, which you can make use of as well. Below, you will find some vegan as well as some non-vegetarian recipes, that will leave you asking for more.

Miso Vegetable and Tofu Salad
This is one of the recipes for vegans, who want to eat high protein low calorie foods.

Ingredients

• Miso 6 oz
• Sake cup
• Mirin cup
• Sifted sugar 3 tablespoons
• Red pepper flakes 1 teaspoon
• Bite sized vegetables (asparagus, broccoli florets, green beans, cauliflower, etc.) 4 cups
• Baked or grilled tofu 12 ounces

Method

• Cut the tofu into bite sized pieces.
• In a sauce pan combine miso, sake, mirin and sugar and bring it to a boil.
• Reduce the heat and let the dressing simmer for about 20 minutes, till the dressing thickens a little.
• At last add red pepper flakes and remove from heat and allow the dressing to cool.
• While the dressing is being made, in another pot bring water to a boil, add salt to the water and blanch the vegetable in the hot water, for about a minute or a little more than a minute.
• Remove the vegetable from the hot water and run cold water on the vegetables.
• Place the vegetables in a large bowl and pour one third of a cup of the dressing on the vegetables, till the vegetables are well coated.
• Then add tofu to the vegetables and toss well again.
• At last you may want to sprinkle some red pepper flakes on the salad.

Grilled Turkey Salad
If you want a great tasting high protein diet recipes, then this is the one for you.

Ingredients

• Turkey breast (grilled) 1 pound
• Cherry tomatoes (cut into half) 12 to 16
• Mushrooms (cut into half) 12 to 16
• Red onion 1
• Sweet red pepper 1
• Parsley (coarsely chopped) cup
• Dijon mustard dressing cup
• Mixed salad greens 4 cups
• Freshly ground black pepper to taste

Method

• Peel the onion, thinly slice it and separate the rings.
• The red pepper should be cored, seeded and cut into long thin strips.
• As far as possible chill the salad greens.
• Using a sharp knife, cut the grilled turkey into 1 inch strips.
• In a large mixing bowl, combine turkey, tomatoes, mushrooms, onion, sweet red pepper strips and chopped parsley.
• Add the dressing and coat the ingredients in the bowl.
• Line the plates with lettuce and spoon the salad on to the plates.
• Sprinkle ground black pepper on the salad and serve.

If you like sprouts, you can also use them to make high protein recipes, as they are high protein foods. Along with the sprouts, lentils, tofu, etc. are also high protein foods for vegetarians. If you are a non-vegetarian, then there are a lot of high protein diet recipes, which can be made using lean meat. When you are using meat, then it is recommended, that you use white meat, as opposed to red meat. At the same time, it is recommended to use a lean cut piece or the breast piece, so that the meat does not have too much of fats in it. [BREAKLINE]
Bodybuilding Back Exercises[BREAKBODY]
In the pursuit of arm muscle building and developing chest and shoulder muscles, bodybuilding back exercises are either forgotten or ignored. However, let me tell all those bodybuilding freaks that, you would turn a genuine bodybuilder, only when you target each and every muscle group and have a good workout structured for it. I have observed many bodybuilding aspirants 'avoiding' back exercises. Might be they do not know how to do those exercises. If these are the issues, then I have solved both of them in the further discussion.

Best Bodybuilding Back Exercises

The exercises mentioned below aim at complete development of back muscles, right from the upper, middle and lower back region. Therefore, you could include all these exercises in your workout routines to build muscle. Remember, that you do all these exercises correctly and under the guidance of a qualified trainer. Always wear a waist support belt, in case if you are going to lift heavier weights.

Bent Barbell Rows
Place a barbell with suitable weights attached to it. Bent towards the front and hold the barbell firmly, with palms facing downwards. The distance between your hands should be shoulder width apart. Now, maintain the 45 degree angle of your body and arch the back. Keep a slight bent in your knees. Now, just move your arms and lift the barbell up to your stomach. Maintain this position for some time and feel sufficient stress in your back. Now, slowly lower the barbell, until your arms are straight. Do not let the barbell touch the floor in between the repetitions. 4 sets with 8-10 repetitions are enough.

Deadlifts
Deadlifts is a comparatively easy to do, yet one of the most effective exercise for building back muscle. Attach suitable weights to your barbell and bend down in your waist. Bend your knees. Hold the barbell with arms shoulder width apart and palms facing down towards the floor. Now, slowly lift the barbell and straighten your entire body. Pull your shoulders backwards and hold the position for a few seconds. Gradually, lower the barbell to the floor. Perform 3-4 sets with 8-10 repetitions.

T-Bar Rows
Rest your chest and abdominal part on the T-bar and position your legs towards the sides of the T bar. Attach some weight to the handle bar and then firmly hold the handle. Keep a slight bent in your knees, so that the movements do not exert pressure on the lower back. Maintain a 45 degree angle in the upper body. Slowly lift the handle till your abdomen. Utilize your lat strength while lifting the handle. To feel sufficient stress and contraction in the back, arch your back. Hold the position for a couple of seconds and then slowly lower the handle to its original position. 3-4 sets with 10 repetitions would suffice.

Lat Press
Fix proper weights to the pulley and then attach a straight bar to it. Sit on the lat machine and then hold the bar. The distance between your arms should be wider than your shoulder width and your palms should face in the front. Stretch your arms completely upwards and let your lats stretch at the fullest. Now arch your back and slowly pull down the bar. Keep pulling down the bar, until it touches your chest. Maintain this position for a few seconds and then slowly release the bar upwards to regain the original position. Do 3-4 sets with 8-10 repetitions.

Pull Ups/ Chin Ups
Actually both of them are good exercises to work on the back muscles. Hold a bar with your arms stretched upwards and legs hanging towards the floor. See that you slightly bent your knees. This position is common for pull ups and chin ups. However, the only difference is the position of palms and the distance between the arms. If you are doing chin ups, then keep a distance of about 6 inches between your arms and let your palms face your chest. If you are about to do pull ups, then keep a distance of about 1-1 feet between your arms and let your palms face towards the front. Slowly lift your body. Keep on moving up till your chin touches the bar or raises above it. Hold this position for a few seconds and then slowly come down to the original position. Do about 3-4 sets with 8-10 repetitions.

I hope, it wasn't too difficult to understand them! You can include all the above exercises or at least a few of them in your back workouts. But see that , you do include them. Happy exercising! [BREAKLINE]
Protein Diet Plan for Women[BREAKBODY]
Generally, women avoid following protein diet because they think they will become bulky like bodybuilding men and women. But, this is a myth. Proteins are one of the essential nutrients that are necessary for growth and development of the body. Proteins help build muscles that play an important role in providing your body with energy and strength. Hence it is essential for both men and women to follow protein rich diet. For women those who are trying to lose weight, protein diet can assist in speeding up the weight loss process. This article tells you about high protein diet plan for women that is not only nutritious but will also provide women with excellent figure and fitness, if combined with regular exercise regimen.

High Protein Diet for Women

Given below are some of the important high protein diet foods for women that make for a complete package of balanced and healthy diet.

Low Fat Dairy Products
Dairy products are rich in proteins as well calcium. They also consume fats but low fat dairy products ensure that you get all the proteins and calcium excluding the fats that may increase your weight. So consuming low fat yogurt, cheese, cottage cheese, and milk can help you lose weight without having to worry about the nutrition deficiency.

Nuts and Dried Fruits
Nuts and dried fruits are loaded with proteins, fibers, carbohydrates. And essential fats. However, to gain maximum health benefits, it is advisable to consume them in the natural form. For example, roasted nuts and almonds can make up for good evening snack which deals with your hunger pangs well.

Lean Meats
Eating lean meat moderately can provide you with adequate amount of quality proteins that help you build muscles. Avoid eating red meats, instead opt for chicken, fish, and other sea foods that are high on proteins and low on fats.

Vegetables and Fruits
Though vegetables and fruits are not high on proteins, they are certainly essential to absorb the protein in the body. Vegetables and fruits are full of fibers, iron, and various vitamins and minerals which play a very important role in the growth of the body. Including green leafy vegetables and fruits in your daily diet helps in losing weight faster.

Consuming only whey proteins pose the risk of nutrition deficiency and hence it is better to be avoided. A complete and healthy protein diet plan must include the aforementioned foods in the right quantity. Given below is a sample protein diet plan that will provide them with daily dose of proteins without worrying about any health hazards.

Protein Meal Plan

Breakfast
Two egg whites or one whole egg (boiled or scrambled) with two whole grain bread slice/ Unflavored and unsweetened oatmeal with fresh fruit seasoning
One cup low fat milk/ One cup low fat coffee or tea with no or low sugar

Morning Snack
One cup low fat yogurt/ Handful of peanuts/ Fresh fruit pieces/ low fat cheese cube

Lunch
Brown rice with boiled chicken gravy with green salad/ Whole grain pasta with green salad/ Vegetable or chicken whole grain bread sandwich/ Green peas or any other beans with brown rice or whole grain bread along with salad and fresh fruit pieces.

Evening Snack
One cup coffee or tea with no or low sugar along with 2 to 3 whole grain cookies/ Handful of nuts/ peanut butter with celery/ Low fat small granola bar

Dinner
Boiled, grilled, or baked salmon or any other fish with whole grain bread/ Chicken or vegetable soup with green salad seasoned with green peas

You can mix and match above foods as per you choice and create you own meal plans for a high protein diet Make sure that the proteins form the 25 to 30 percent of your daily diet. If you intend to follow high protein diet plan for weight loss then avoid deep frying and stick to baking, boiling, and grilling when it comes to cooking food. Also avoid having heavy dinner instead have a wholesome breakfast that will keep you full for the rest of the day. So, start following the protein diet plan from today and feel the difference. [BREAKLINE]
How to Become a Bodybuilder[BREAKBODY]
"To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear." Buddha.

Exercising often brings a big change in our outlook towards life. With a good body the personality of a person changes. Today, we can see people, irrespective of age or sex in the league of sporting the best body. If you want to join the league of bodybuilding, then there are certain basic rules that you must follow.

Commandments

• Determination is the key. If you really want to become a bodybuilder you have to be determined and religiously exercise every day.
• Be loyal to yourself and dedicate at least an hour to exercising. The human body takes time to shape, so you have to be patient and calm till you see the result.
• Along with exercising you will have to give up all the temptations that might lead to the gaining of weight.

But wait! Before you start with the rigorous training, you should first consult your doctor and ask him/her whether you are physically fit to undergo the training to become a professional bodybuilder or not. Depending on your health history and current health status, your doctor will give you the best advice. People who have certain diseases or suffer from bone problems might not be advised to go in for rigorous training.

Gearing Up for Your Goal!
Get a Personal Trainer
Exercising under the guidance of an experienced fitness expert is extremely essential for those who wish to become bodybuilders. A good trainer knows your body well, he knows the time it will take to get in shape and is well aware of your capacity. Just follow what your instructor says sincerely and you will get the desired result.

Workout Days
When you start off with the training, you should know the number of days you can work out each week. For starters, it is ideal to work out 3 days in a week and later on it can be extended to 6 days a week. Initially, it is advisable to go slow as your body takes time to accept any kind of exercise, and too much exertion may lead to fatigue of muscles.

Training Hours
It is very important to decide as to which time of the day you are going to train and for how many hours it should last. For bodybuilding exercises one and a half hours should be the limit, but initially you should start off with an hour a day. It is advisable to exercise in the morning, as it keeps you active throughout the day, but if it's not suitable to your daily schedule, then you can go for an evening session.

Exercises

	Before starting any kind of exercise you should always begin with warm-up exercises. The warm-up session consists of exercises like skipping, jogging, pushups, etc. To become a bodybuilder, you have to concentrate on building your strength first. Doing the aerobic exercises for around half an hour, thrice a week, will increase your endurance and strength. You can then, choose the type of exercise that is concentrated on a particular muscle or body part.
	The exercises that are specifically for the upper body are: dumbbell bench press, chin ups, military press, butterfly, triceps pushdown, etc.
	Exercises for the lower body are: leg press, leg extensions, seated leg curls, lying leg curls, crunches, etc.
	Each type of exercise should be assigned to a particular day. The upper body exercises without abs can be executed on Mondays, Wednesdays and Fridays while the lower body exercises with abs can be executed on the remaining days barring Sundays. With this, you can train each muscle twice a week.

As a beginner you will be starting with:

• Squats
• Bench Presses
• Bent-over Rows
• Overhead Barbell Presses
• Stiff-legged Dead Lifts
• Barbell Curls
• Calf Raises

Exercises	Muscles Targeted	Sets	Reps
Leg press	Buttocks, calves, hamstrings and thighs	2	12
Chest press	Chest and triceps	2	12
Seated row machine	Biceps, rear shoulders and upper backs	2	12
Shoulder press machine	Front shoulders and back shoulders triceps	2	12
Lat pulldown, cable, wide grip	Lats, mid-back, biceps and upper shoulders	2	12
Leg curls	Hamstrings	2	12
Leg extension	Thighs	2	12
Chest flyes, Pec deck machine	Chest	2	12
Triceps pushdown, Straight bars	Triceps and forearms	2	12
Bicep curl machine	Biceps	2	12
Ab crunch machine	Abdominals and obliques	2	15

Weight Training
After mastering the basic exercises you can then move to the complex ones like weight training. Weight training is the most important part of the exercise routine, as the underlying principle of weight training is to develop strength and size of the muscles.

Initially, you should go pretty light just to get the right movement. When you become comfortable with the movement you can gradually increase the weight by adding few plates and do 8 to 12 reps, and then after a certain period, you can increase the weight. The increasing of weight will continue till the time it becomes difficult for you to complete the required reps. You should be able to do four weight training sessions for around forty minutes in a week to get the desired results in the fixed time frame.

Setting a Benchmark
You should set a benchmark for yourself which should be achieved by a particular time. The goal set should be something that is possible to achieve, and should give you a feeling of encouragement when it is achieved. Getting posters of bodybuilders or talking to people who have gone through the session can give you some encouragement. Apart from that, reading about the lifestyle of the famous bodybuilders like well-known actor and Mr. Universe, Arnold Schwarzenegger, who has the best body in world, will definitely motivate you.

Proper Diet
To support your rigorous training you need to review your diet. Your diet should provide you with all the essential nutrients to make you strong enough to do the strenuous workouts and tone your body well. The diet should be rich in proteins, carbohydrates, vitamin C and vitamin D. You should have a well-planned bodybuilding diet chart made by an experienced nutritionist and it should be followed on a daily basis.

	The heavy weight training leads to fatigue of muscles. These muscles need to be effectively repaired, and in order to do so your protein intake should be increased. Food items like chicken, fish, eggs, tofu and low-fat milk that are rich in proteins should be included in your daily diet.
	Apart from this you should have more of green vegetables like spinach, broccoli, etc. In order to fulfill the fiber content of the body you should increase the intake of fruits on a daily basis or have oats or flakes with milk.
	The other prime source for workout is carbohydrates. Food items like whole grains, rice, banana etc., are rich in carbohydrates and these should be consumed at least once a day. Intake of carbohydrates late at night should be avoided, because when the body rests, the carbohydrate stored in the body is processed into body fat. It is always advisable to have protein-rich food late at night, as the protein is unlikely to get converted into body fat.
	Along with the proper diet, you should also have the right amount of water in order to fulfill the water content of your body. Water is such a critical part of our health that insufficient amount of it leads to negative health effects. Ideally, you should have 12 glasses of water every day, but 10 glasses is also a decent quantity.
	Apart from what you eat, the way you eat your food also matters. Instead of eating one or two very large meals, you should ideally eat four or five relatively smaller meals to meet the energy requirement of your body. As far as possible, you should avoid eating junk food and unhygienic food which can cause many health problems and interfere in your preparation of becoming a bodybuilder.

With the right diet, there are certain dos and don'ts that you must know as a beginner.

The Dos

• To ensure that you have enough energy required to complete your workout, eat an easily digested meal or snack about an hour before the session. Besides this, eat a post-workout meal with a good source of protein within 45 minutes of completing a workout. This will help in repairing the tissue and building new muscle.
• Don't cut carbohydrate from your diet. Our body prefers using glucose for energy, so consuming 2-2.5 g of carbohydrate is not harmful.
• Add more of protein to your diet.
• Instead of having one large meal at a time, eat snacks that consist of protein and carbohydrate every three to four hours throughout the day.
• Drink plenty of water to avoid dehydration.
• Replace coffee with green tea as coffee increases the stress levels, while green tea is rich in antioxidants.

The Don'ts

• Never skip a meal. It's a myth that if you're training you need to lessen your food intake. Controlling leads to starvation, resulting in the loss of energy. Instead have the right food, at right time and in right amounts.
• If you are habituated to smoking and drinking, then stop it, as it won't give you the desired result of the hard work done.
• Don't overexert. Our body needs time to recover in between the workouts.
• If you have a sweet tooth, then watch out as it will add to your calories.
• Stop drinking regular or diet sodas as the added sugar in the content is a huge source of calorie intake.
• Don't go for multi-grain food items as it is just a fancy word for processed carbohydrate; rather opt for whole grain food products.
• Avoid canned food items as they contain added sugar that leads to weight gain.

Calorie Counting
When it is about workout sessions the first thing that comes to our mind is keeping a count of the calorie intake on a daily basis. There is a certain amount of fat required by our body, which should be fulfilled. In order to keep a record of the calorie intake, maintain a logbook with the columns that include the type of food intake, the amount of calorie and the time of intake. You can also add columns of protein or carb intake to make it more refined.

To get the details of calorie content, buy a book on calorie counting which will definitely help you keep a record of your calorie intake. Here is a sample list of foods, which will give you a clear idea about your food intake.

Meal 1/Breakfast
After the workout session gets over it is always advised to wait at least for 45 minutes before taking the first morning meal. The meal can include:

• 1/2 cup oatmeal
• 5 egg-whites
• 1 banana
• 8 oz. of orange juice

Meal 2/Lunch
This meal should be a bit heavy to keep you full for a long time. The meal includes:

• 8 oz of chicken breasts
• 1/2 cup brown rice
• 1/2 cup boiled vegetables

Meal 3/Supper
This meal can be called your evening snack. It can include:

• 1 granola bar
• 1 small apple
• 12 oz. of skim milk

Meal 4/Dinner
When you are working out it is always advised to have light dinner. This meal can include:

• 1 can of tuna
• 1 can of apple juice

Meal 5/Post Dinner
The last thing that is a must for bodybuilders is a glass of protein shake. You should have a glass of shake every day after dinner as it helps to boost the energy required by the body.

Supplements
You should avoid steroids but a sufficient amount of supplements is necessary for your body. A supplement is necessary as it fulfills all the nutritional requirements of your body which is not fulfilled by food alone. It also gives you an extra edge when it comes to speed of recovery, strength and injury prevention.

There are different kind of supplements available in the market, but as a beginner you just require two basic types of supplements, i.e., multivitamin/mineral tablets and protein supplements.

Multivitamin/Mineral Tablets
These tablets are available in different forms. They can come in liquid form, hard tablets, powder-filled capsules or in packs with a whole bunch of pills and tablets. This is the basic supplement, and should be your first choice, if asked to take one. But be careful before taking them, as some are so hard that they might not fully dissolve in your stomach, and before getting any benefit it makes its exit. There are thousands of brands available in the market, so always go for a good brand with a decent rate. Talk to your dietitian before consuming any of them.

Protein Supplements
Protein is the basic source to repair and grow your muscle tissue. It provides a building material to our muscles. The most common form of protein is a powder that you can mix either with water or milk. Apart from this, it is also available in the form of bars (don't confuse them with the sugar-content energy bars). To fulfill the protein requirement you can also buy pasta that is rich in protein and other foods. Protein powder is available in three basic forms.

1. Gainers: These are powders that are heavy in calories and are only for skinny people who cannot gain weight with the normal food. It is rich in carbohydrates that can go with protein.
2. Meal Replacement Drinks: It is a product that you can have in place of a meal. It has a balanced content of proteins and carbohydrates with comparatively less amount of calories.
3. Pure Protein Drinks: These drinks are low in calories with almost no carbohydrate. They are mostly preferred by overweight people who have to keep a low calorie count.

You should always keep in mind that these supplements might fulfill your protein requirement but the main source of food should always be healthy and never skipped.

Vital Pointers
There are certain basic tips that you must keep in mind.

• Firstly, when you choose your gym, choose it carefully. Take a look at the machines and equipment available in the gym. Ask the people who are regulars at that particular gym. Always join the gym that is nearby to your place so that it becomes easy for you to commute.
• For exercising you should always wear loose clothes, that is, a loose T-shirt, a track pants and a pair of good shoes. Apart from these you can also carry a small towel, a bottle of water and other optional things like gloves, lifting straps and hooks.
• You should avoid any kind of distractions like discouraging friends and relatives.
• If your gym is full at a particular time then reschedule it to the time when it is least crowded.
• You should follow certain gym etiquette like wiping off the sweat from the machines and pads that you used, let the others use your machine while you are busy in lifting weights, and remove plates when you are done.

Rest
Apart from the diet and workouts, taking proper rest is also essential and should be always remembered by those who wish to become a professional bodybuilder. Ideally, you would be advised to sleep for at least eight hours to help your body recuperate completely from the wear and tear. You should never deprive yourself of sleep, as a good night's sleep keeps you active throughout the day.

Safety Measures
There are certain safety measures that you should adopt when training.

• Hire a personal trainer for yourself. Trainers are perfect guides as they know your body type and can tell which exercise will be more effective for your body.
• When undergoing weight training you should start with light weights and move gradually to the complex ones. There is a technique to lift weights that you should be clear with, as a small mistake can lead to a muscle tear or any other injury.
• Take the help of your gym instructor whenever you are working out on some new equipment.
• Get your basic exercises clear before getting into the complex ones.

You should not get disheartened even if you fail to get the desired results immediately. Have patience and you will see the wonders. So gear up for the training and get what you always wanted. [BREAKLINE]
Low Carb Diet Plan for Men[BREAKBODY]
A balanced diet is the most important requirement for a healthy body and mind. Be it the weight loss or bodybuilding training programs in a gym, a low carb diet plan is the most preferred diet by every man.

What is Low Carb Diet Plan for Men?
Carbohydrates are the most important part of a balanced diet. Carbohydrates provide energy to the body and so we are able to perform various physical activities. Carbohydrates provide energy to the body muscles and prevent us from getting fatigued. Carbohydrates are essential for the body, but then why do dietitians and doctors advise low carb diet for men? Well, this is a good question. There are two type of carbohydrates, viz. simple carbohydrates and complex carbohydrates. Simple carbohydrates are the ones, that are easily broken down by the chemicals in the body and can be digested with ease. Complex carbohydrates, on the other hand, are very difficult to digest and are not easily broken down by the digestive system. Carbohydrates are good for health, but excess amounts or a high carb diet leads to various diseases. So, this is why medical experts advise a low carb diet. A low carb diet plan aims at reducing the intak e of high carb diet and thereby, achieving a balance in the intake of carbohydrates in the body.

What Must the Diet Include?
When we talk about a low carb diet plan, it is not just about some specific diet plan menu or a plan recipe. In fact, there are innumerable low carb diet recipes and menus, made by combining various low carb foods. Atkins diet, a popularly recommended dietary plan, also called Atkins Nutritional Approach, has been used by people following weight loss programs. Created by Dr. Atkins, this dietary program focuses on reducing the carb intake. In the first two days of following this dietary program, the intake of carbohydrates is restricted to 20 grams per day.

The Ideal Menu
Low carb diet plan menu for men can be divided into three parts of the day, that is, breakfast, lunch and dinner. It is important to maintain the doses of low carb foods in each of the three meals of the day. Starting the day with a good breakfast is essential to keep the energy levels high during the first half of the day. You can include eggs, cereals and various low carb biscuits in your breakfast. Lunch is the second phase of your day, where it is essential to have something that keeps you energetic and fresh. Many people, especially in the working class, have the habit of taking fast foods and pizzas during lunch hours, which is harmful for the body. During lunch, an ideal low carb menu plan for men, is including lot of salads and light soups that are both, tasty and healthy. For dinner, your low carbohydrate diet plan should incorporate salads, fibrous foods and pasta (low in carbohydrates).

Low carb diet plan for men must be made by consulting a dietitian. The dietitian, on the basis of your lifestyle and physical fitness levels, will advise you a perfect plan that will help you achieve your goal. You may be planning to lose some of weight or build your muscles; in any case, proper planning is essential. [BREAKLINE]
Six Pack Abs Diet and Workout[BREAKBODY]
With a good diet plan, rich in proteins and other nutrients, and following the best exercises to build abs, you can achieve six pack abs within a short interval. However, selection of the right food items to form a diet routine for six pack abs, and selection of the top exercises to build six pack abs is important. Here are the important tips that focus on getting six pack abs.

Six Pack Abs Diet Tips

• The most important diet tip to remember while following a diet routine for six pack abs, is to have frequent and small meals. Have 5-6 small meals in one day. This will increase your metabolism and balance the energy, and provide important nutrients to your body, and help in faster weight loss.
• Never skip your breakfast, as people who skip their breakfast tend to be heavier than those who regularly have their breakfast. Have a nutritious and large breakfast. A large breakfast is required by the body as the body metabolism is high in the morning, and nutritious breakfast will provide important nutrients that you will need to start your day.
• Include cereal in your six pack diet plan. A yogurt smoothie made with berries and whey, an omelet or turkey sandwich with brown bread for breakfast can also aid you in your endeavor.
• To lose belly fat, avoid carbonated drinks, alcohol and other junk and fried foods. Alcohol and junk foods tend to bloat your stomach. Also, carbonated drinks make your stomach bloat and cause water retention.
• Proteins are must for a six pack abs diet and fitness. Excellent sources of protein are eggs, chicken, tuna, cottage cheese, salmon, etc. Casein protein containing food items are an excellent way to provide your body a steady stream of amino acids when on an abs diet. You can find this protein in milk and other dairy food products.
• Stick to Mediterranean-style fats, while on a six pack abs diet. Fats like olive oil, almonds, avocados and fish are excellent for health as they lower the cholesterol levels and help protect the joints.
• Drink lots and lots of water while aiming at six pack abs. Water will keep your body hydrated, and remove toxins from your body. Drink around 2.5 to 3 liters of water throughout the day.
• Eat fiber rich foods as they tend to stay in the body longer, and make you feel full. Also, they help to clean the stomach and remove fats out of the body, thus aiding in weight loss.
• To stick to the diet, eat one meal once a week of your choice, which can be pizza, burger or any other food preparation of your liking.

Six Pack Abs Workout Plan

• The most used exercise for building abs are the abdominal crunches. This exercise is effective and, when performed regularly, can give you good results. However, there are variations of this exercise, that can help you achieve a good six pack abs shape faster.
• Performing reverse crunches will help you to build abs faster. To perform reverse crunches you need to lie flat on the floor, and hands on the sides. Then keep lifting your hips up towards the rib cage.
• One of the best abdominal exercise for building six pack abs is the bicycle crunch. For this exercise instead of lifting your body straight, you need to lift the legs in the air, and with your hands behind the head make right elbow go near the left knee and vice versa.
• Another effective six pack exercise is the bent elbow plant, which works for the whole trunk region. For this exercise you need to lie on the belly, and lift yourself on the toes and forearms.

Following a good diet and best exercises to achieve six pack is important, but remember that the body needs rest too. So, apart from focusing on the flat stomach abs diet and workout plan, get adequate amount of sleep to remain healthy. [BREAKLINE]
Muscle Building Supplements for Women[BREAKBODY]
Originally considered a boys' thing, muscle building is fast catching up with today's women who want to look as toned and fit as some of the muscle bearing female celebrities like Madonna and Gwen Stefanie. Bodybuilding is often undertaken by women to increase their strength and if they are skinny, to attain a certain size.

It is easier for men to build muscles compared to women as men have higher levels of "testosterone", the hormone responsible for secondary male sexual characteristics. So, for women, in order to build muscles, an effective workout routine has to be combined with a diet which increases the levels of testosterone in the body. Along with this, opting for some of the most effective and beneficial bodybuilding supplements, aids in this process too. Below is a list of some of the safest muscle building supplements for women.

Vitamin B
Vitamin B supplements aid in proper metabolism of the fats, proteins and carbohydrates present in the body. Vitamin B1, also known as thiamine, especially helps in building the muscles. Vitamin B6 helps in proper utilization of the carbohydrates while vitamin B2, also known as Riboflavin, aids in the production of energy in the body. They are also known to promote the health of the skin, eyes and hair.

Multivitamins
Multivitamins provide the body with the required vitamins and minerals needed for various metabolic processes to take place. Even if the body is deficient in just one of the nutrients, it can impair thousands of enzymatic and chemical processes taking place in the body. This can make a woman unable to carry on her weight training exercises as efficiently as possible.

Creatine
For female muscle building, there are specially created creatine supplements for women available in the market. They are different from the regular creatine supplements for men and produce almost no side effects.

Glutamine
Glutamine is very beneficial for women who are into vigorous weight training. Women who are pregnant or are breast-feeding should however avoid this supplement as it can produce brain development problems in an unborn child and even lead to hypoglycemia in newly born babies.

Calcium
For indulging in and performing strenuous weight training, it's a must that a woman has strong bones. To keep the bones healthy and well prepared for such workouts, weightlifting supplements for women such as calcium are a must. A woman can either take calcium supplements available in the market or opt for natural sources of calcium such as low-fat dairy products and vegetables like broccoli.

Essential Fatty Acids
Essential fatty acids are naturally found in abundance in plant oil and fish. Some of the benefits of essential fatty acids are – they produce energy, decrease water retention and normalize moods during menstruation, diffuse the oxygen in the bloodstream and aid in the metabolism of "triglycerides".

Proteins and Carbohydrates
Proteins are perhaps the most important of all nutrients for building muscles. They aid in the growth as well as repair of the muscles. There are numerous meal replacement products available for women to choose from, which have a very high protein ratio and contain considerable amount of carbohydrates too. These are available either as bars or drink mixes, and are extremely rich in a variety of vitamins and minerals. Most meal replacement supplements consist of various types of proteins such as whey, soy, casein and egg white. Women can opt for such supplements to get their protein and carbohydrate requirement fulfilled or they can include muscle building food such as oat fiber, brown rice and wheat flour in their diet.

Although most of these supplements are considered safe, still certain supplements which increase the levels of testosterone, may lead to the development of unwanted male characteristics in the female such as deepening of the voice, increased hair growth on the body, etc. So, before initiating any of these supplements in diet, consulting a dietitian is recommended. [BREAKLINE]
Benefits of Natural Bodybuilding Techniques[BREAKBODY]
Everyone dreams of having a great body, but most of us are impatient, this is the reason why people tend to rely on muscle enhancing drugs. Intense workouts, supplemented with such drugs will give you a great physique in no time, but prolonged intake of these drugs will surely take a toll on your body. The term you should focus on is 'prolonged intake'; if you consume the muscle enhancing drugs or steroids for only a short duration of time, your body won't be affected to a greater extent, thus the effect of these drugs is directly proportional to the type of the drug, quantity of intake and the duration of consumption.

Natural bodybuilding is a great alternative to the drug supplemented workout, and helps in avoiding the post-steroid physical harm. Natural bodybuilding is the type of bodybuilding in which there is no use of human growth hormone (HGH) or any kind of steroid. It is supplemented with a healthy diet, which comprises optimum protein ratio. A 20% fat, 30% protein and 50% carbohydrate diet is recommended when you foray into natural bodybuilding. The benefits can only be stated relative to drug supplemented bodybuilding, as the exercise routines are almost similar, but may have variations in intensity. Natural bodybuilding techniques have the following advantages over the steroid-supported bodybuilding methods:

No Side Effects
Drug supplemented bodybuilding will give you a pumped body within a few days, but the prolonged consumption of anabolic steroids or HGH may lead to various ill effects such as stroke, inhibition of liver functioning, impotence and infertility. Natural bodybuilding does not involve the intake of any harmful body enhancing drug, so you do not have to worry about any side effects.

Minimizes Injury
When steroids or HGH is consumed, they increase your muscle size and your muscle strength, but the strength of your joints is not increased accordingly. The drug supplemented high intensity bodybuilding takes a toll on your joints and makes you injury prone, whereas, natural bodybuilding involves gradual progression in intensity, thereby increasing the strength of your joints proportional to the strength of your muscles.

Lasting Effect
Steroid based bodybuilding can pump your body at a faster rate, but the size of your body will reduce dramatically once you stop the consumption of such drugs. Thus, a drug supplemented body is not permanent. Natural bodybuilding is supplemented by simple healthy diet, and a naturally built body will not wear off as long as you are consuming your regular meals, thus the muscle size gained by using natural bodybuilding techniques, cannot be termed as temporary.

Complete Satisfaction
Drug supplemented bodybuilding techniques will give you desired results in no time, but it will make you doubt your potential. You can never be sure, whether the growth in your body is due to your efforts, or the magic of the drugs. In natural bodybuilding, you are certain that the results that you witness are entirely due to your rigorous efforts, and thus you will have a sense of satisfaction and a feeling that you have earned your physique.

Greater Confidence
Having a good body always boosts confidence. Natural bodybuilding can elevate this confidence to a new high, since you know that you have achieved your physique on the basis of your potential, without depending on any drug. This confidence drives away the fear of losing your improved musculature with the course of time.

The physiological and psychological benefits overshadow the rewards of drug supplemented bodybuilding. Before considering any bodybuilding technique, you should research on its perils. I recommend you to consult an expert before you begin bodybuilding, this will help you realize your limitations and help you avoid damage to your body. [BREAKLINE]
Ketogenic Diet Plan[BREAKBODY]
The ketogenic or keto diet was invented, or rather designed, some 80 years ago. Following this diet helps in treating refractory epilepsy. You must be aware that seizures are one of the most common symptoms or effects of epilepsy. Following this diet plan is believed to reduce the number of seizures, and even prevent it completely. On the other hand, this diet is planned such that it can even help lose weight in men and women. Let us take a look at it in detail.

Ketogenic Diet

This is a low-carb high-fat diet, i.e., a person is supposed to consume high amounts of fat and exclude carbohydrates from his/her diet completely. According to the diet plan, when a person consumes large amounts of fat and less amounts of carbohydrates, his body tends to burn fat in place of carbohydrates. Fat burning leads to a stage of fasting metabolism or starvation. In the absence of carbohydrates, the body uses fat as a source of energy. When the stored fat is used as a source of energy, they are broken down into ketones. Thus, the body achieves the state of ketosis. It has been found that the number of seizures decreases considerably in the starvation or ketosis stage. This diet is specifically useful in treating uncontrolled epilepsy in children and adults.

On the other hand, the cyclical ketogenic diet plan is also followed by those who wish to lose weight and build muscles. Consumption of excess refined carbohydrates leads to weight gain and hence, following a low carb diet can lead to weight loss. This is a low carb or rather a no carb diet. At the same time, following a ketogenic diet helps in quick and efficient fat burning. As fat is used for production of energy, it is burnt quickly and does not accumulate in the body.

Ketogenic Diet Food List

Following is a list of foods to consume, and those to be avoided, in this diet plan.

Foods to Consume

• Lean meat, lean poultry, eggs, fish, seafood, salami, sausages
• Fruits and vegetables
• Whole milk, cheese, yogurt, cream, peanut butter
• Oils, butter, soy, flaxseed, mustard

Foods to Avoid

• Potatoes, carrots, broccoli, yams, sweet potatoes, starchy vegetables
• Bread, rice, pasta, donuts, cake
• Honey, salad dressing, candy, chocolate
• Bananas, peaches, other starchy fruits

You should remember that nearly all the products obtained from grains contain carbohydrates and hence, they should be excluded from the diet. On the other hand, highest amounts of fat are obtained from dairy sources. Secondly, consuming lean meat, poultry and seafood is also essential to gain proteins and fat.

Note that minor side effects may be observed due to drastic change in diet. Many people complain of weakness and fatigue due to lack of carbohydrates in their diet. Lack of starch can also lead to low energy levels. Secondly, according to some diet plans, one is advised to exclude most of the fruits and vegetables. This can lead to mineral and vitamin deficiency.

Although some potential side effects are observed, this diet has been found to be effective in reducing the severity of epilepsy. Lastly, note that be it for epilepsy or weight loss, it is wise to consult a doctor before following this diet plan. Take care! [BREAKLINE]
Best Muscle Building Supplements For Men[BREAKBODY]
Only one percent of the general population are genetically gifted, others need to take bodybuilding supplements to build muscles. Muscles are made up of protein and water, so if you want to build muscles you need to increase your protein intake. Lean chicken, egg whites, beef and fish contain good quantity of proteins but, they also have a lot of calories. Proteins are made up of amino acids which are the building blocks of muscles, and anyone who plans to undertake a bodybuilding program needs to keep these facts in mind. The other thing to remember is to choose supplements with no side effects, and to avoid all anabolic steroids. If you want to get good results out of the best muscle building supplements, you need to incorporate a good training program and nutritional diet with it. Along with all these factors, the most important thing is 'timing', this is crucial when it comes to intake of supplements. Best muscle building products will work well only when they are absorbed in the blood stream. A way to ensure that is to take them right after or just before the workout.

Weight gain and muscle gain are two different things, so if you are looking to gain weight along with muscles, choose a supplement that has a lot of calories in it. If you want to just put on muscles choose a supplement which is an energy booster. To grow, muscles need proteins, and you need to ensure that your supplement is a source of the best muscle building protein. Let us take a look at some of the best muscle building supplement characteristics and products.

Creatine Supplements: It is an organic acid found in the muscle tissue of vertebrates and it provides energy for muscular contraction. It is available in water soluble powder and capsules. Creatine is responsible for increased energy levels and speeding up recovery of the muscles after a high intensity workout. Fish and meat are natural resources of creatine, the body also produces creatine when digesting other products. Creatine helps hydrate the muscle cells with water, inducing muscle growth. It is one of the bodybuilding supplements that work and is also known to accelerate fat loss and build lean body mass.

Whey Protein: This is a pure protein derived from milk. While making cheese out of milk, whey protein is separated. Whey protein has highest value of amino acids, which assist in building and retaining muscle tissue. Although protein is available in products like chicken, eggs and meat, they also are a source of carbohydrates and fats. The best time to take whey protein is after your weight training regimen, as they nourish the muscles allowing them to grow. It is the easiest way to supply proteins to your body after doing some best muscle building exercises. Taking a whey protein supplement is also time saving, all you need to do is add the powder to water and drink, beats cooking chicken or steak. Whey protein does not have the bodybuilding supplements side effects as it is extracted from a natural resource.

Glutamine Supplements: A non-essential amino acid supplement, involved in a variety of metabolic processes, glutamine supplements are a good resource for building muscles. When our bodies are stressed during training, the reserves of glutamine deplete and the best way to refill them is via supplementation. Glutamine gets converted in glucose which energizes the body. The best muscle building workout should be complemented by supplements and glutamine is one of the best muscle building supplement.

There are a few other protein powders, shakes, and protein bars that you could add to your supplement program, which will help you get the desired muscle growth. The most important thing to remember here is that even the best muscle building supplements for men won't give you the muscle growth if you don't workout. [BREAKLINE]
Best Bodybuilders of All Time[BREAKBODY]
The road to becoming a professional bodybuilder is not an easy path. It takes tremendous effort and a lot of determination to become one. While learning about this sport (bodybuilding is referred to as a sport), I realized that bodybuilding is good for your body, and the discipline you have to adhere to, is good for your mind. Confidence levels are elevated and the bodybuilder is definitely admired for his good physique, not only by the opposite sex, but also by his fellow men. Larry Scott, the first ever bodybuilder to win the Mr. Olympia title, which is a prestigious title in itself; even at this age (almost 70 years old) is able to exhibit a nice peak with his biceps! This article is a tribute to all those men with a fantastic physique and an equally good face. Presenting, the best bodybuilders of all time.

1 Steve Reeves
Nickname: HerculesDate of Birth: January 19, 1926Birthplace: Glasgow, USAHeight: 6'1"Competition Weight: 215 lbsOffseason Weight: 225 lbsArms Size: 18.5 inchesWaist Size: 29 inchesThighs Size: 27 inchesCalves Size: 18.5 inchesChest Size: 52 inches
Awards and Titles Won: 1946 Mr. Pacific Coast 1946 Mr. Western America 1947 Mr. Pacific Coast 1947 Mr. America 1948 NABBA* Mr. Universe 1948 Mr. World 1950 NABBA Mr. Universe
2 Larry Scott
Nickname: The LegendDate of Birth: October 12, 1938Birthplace: Blackfoot, Idaho, USA Height: 5'7"Competition Weight: 205 lbsOffseason Weight: 215 lbsArms Size: 20 inchesWaist Size: 29 inchesThighs Size: xx*Calves Size: xxChest Size: 52 inches
Awards and Titles Won: 1960 AAU* Mr. California 1961 AAU Mr. Pacific Coast 2 times IFB B* Mr. Universe (1963-64) 2 times IFBB Mr. Olympia (1965-66) 1979 Grand Prix Vancouver
3 Frank Zane
Nickname: The ChemistDate of Birth: June 28, 1942Birthplace: Kingston, USAHeight: 5'9"Competition Weight: 185 lbsOffseason Weight: 200 lbsArms Size: 18 inchesWaist Size: 29 inchesThighs Size: 26 inchesCalves Size: 16.5 inchesChest Size: 51 inches
Awards and Titles Won: 1965 IFBB Mr. Universe 1968 IFBB Mr. America 1968 IFBB Mr. Universe 1970 NABBA Mr. Universe 1972 NABBA Pro Mr. Universe 3 times IFBB Mr. Olympia (1977-79)
4 Sergio Oliva
Nickname: The MythDate of Birth: July 14, 1941Birthplace: Guanabacoa, Cuba Height: 5'10"Competition Weight: 240 lbsOffseason Weight: 225 lbsArms Size: 23 inchesWaist Size: 28 inchesThighs Size: 31 inchesCalves Size: 22 inchesChest Size: 59 inches
Awards and Titles Won: 1966 IFBB Mr. World 2 times IFBB Mr. Universe (1966-67) 3 times IFBB Mr. Olympia (1967-69) 3 times WBBG* Olympus (1975-76, '78) 2 times WABBA* World Championships
(1977, '80)
5 Arnold Schwarzenegger
Nickname: The Austrian Oak Date of Birth: July 30, 1947Birthplace: Thal, AustriaHeight: 6'2"Competition Weight: 235 lbsOffseason Weight: 260 lbsArms Size: 22 inchesWaist Size: 33 inchesThighs Size: 28.5 inchesCalves Size: 20 inchesChest Size: 57 inches
Awards and Titles Won: 1966 Best-Built Athlete 1966 International Powerlifting Championship 1968 German Powerlifting Championship 1970 AAU Pro Mr. World 3 times NABBA Mr. Universe (1968-70) 7 times IFBB Mr. Olympia (1970-75,'80)
6 Franco Columbu
Nickname: Sardinian StrongmanDate of Birth: August 7, 1941Birthplace: Sardinia, ItalyHeight: 5'5"Comp etition Weight: 185 lbsOffseason Weight: 185 lbsArms Size: 19 inchesWaist Size: 30 inchesThighs Size: 26 inchesCalves Size: 17.5 inchesChest Size: 52 inches
Awards and Titles Won: 2 times IFBB Universe (1969-70) 2 times IFBB Mr. World (1970-71) 4 times IFBB Mr. Olympia (1974-76, '81) 2 times IFBB European Men's Championships (1969-70)
7 Lou Ferrigno
Nickname: HulkDate of Birth: November 9, 1951Birthplace: New York, USAHeight: 6'5"Competition Weight: 285 lbsOffseason Weight: 275 lbsArms Size: 22.5 inchesWaist Size: 34 inchesThighs Size: 29 inchesCalves Size: 20 inchesChest Size: 59 inches
Awards and Titles Won: 1971 Pro Mr. America 1973 IFBB Mr. America 1974 IFBB Mr. International 2 times IFBB Universe (1973-74)
8 Dorian Yates
Nickname: The ShadowDate of Birth: April 19, 1962Birthplace: West Midlands, UKHeight: 5'10"Competition Weight: 268 lbsOffseason Weight: 308 lbsArms Size: 22 inchesWaist Size: 34 inchesThighs Size: 32 inchesCalves Size: 20 inchesChest Size: 60 inches
Awards and Titles Won: 2 times British Championships (1986-88) 1991 Night of Champions 8 times Grand Prix 6 times IFBB Mr. Olympia (1992-97)
9 Jay Cutler
Nickname: CutsDate of Birth: August 3, 1973Birthplace: Sterling, USAHeight: 5'9"Competition Weight: 274 lbsOffseason Weight: 310 lbsArms Size: 22.5 inchesWaist Size: 34 inchesThighs Size: 31 inchesCalves Size: 20 inchesChest Size: 58 inches
Awards and Titles Won: 1993 NPC Iron Bodies Invitational 1993 NPC Teen Nationals 1995 NPC U.S. Tournament of Champions 2000 IFBB Night of Champions 2002 Arnold Classic
10 Ronnie Coleman
Nickname: RonnieDate of Birth: May 13, 1964Birthplace: Monroe, USAHeight: 5'11"Competition Weight: 296 lbsOffseason Weight: 330 lbsArms Size: 24 inchesWaist Size: 36 inchesThighs Size: 36 inchesCalves Size: 22 inchesChest Size: 58 inches
Awards and Titles Won: 2000 World Pro Championships 2001 Arnold Schwarzenegger Classic 2 times Canada Pro Cup (1995-96) 7 times IFBB Mr. Olympia (1998-2005) 10 times Grand Prix
*xx: Measurements Not Known
*IFBB: International Federation of BodyBuilding & Fitness
*NABBA: National Amateur Bodybuilders Association
*AAU: Amateur Athletic Union
*WBBG: World Bodybuilding Guild
*WABBA: World Amateur Body Building Association

So there you have it; the list of the best bodybuilders of all time. No matter how impressive, statistics don't show the toil and effort undertaken by these sportsmen to reach the steep grueling road to bodybuilding fame. Hats off to their perseverance and never-say-die attitude! [BREAKLINE]
Shoulder Exercises For Bodybuilding[BREAKBODY]
One of the smallest but most used muscles of our bodies are the shoulder muscles. They support a variety of arm movement and balance. The main muscle when it comes to the shoulder is the deltoid and it is divided into three parts, anterior, lateral and posterior. Shoulder exercises incorporate the maximum use of the deltoid muscle to give a firm and toned look to the shoulders. The shoulders play an important part in giving your body the 'V' shape which most aspire for. The other muscles that need to be worked to develop the shoulders are the trapezius muscle and the rotator cuffs. When doing any kind of exercise, it is imperative to pay attention to correct form or the risk of injury increases. When doing shoulder exercises, you have to be extra careful as not to injure the rotator cuff around the shoulder joints. Beware of bodybuilding shoulder pain because if you injur e the shoulder it will also hamper all other exercises that you do.

When undertaking bodybuilding, attention must be paid to all the three major muscles of the shoulder, the trapezius, the rotator cuff, and the deltoid. Inculcate shoulder exercises that involve the use of all these three muscles. While exercising your shoulders, make use of compound movements as well as isolated movements. Give your shoulders a thorough workout with barbells as well as dumbbells. Some tips and variations are given below for you to choose from.

Shoulder Press
A great exercise to work your lateral and front shoulder muscles, and it can be done using both barbells as well as dumbbells. In dumbbell exercises overhead front press will help you build individual strength in both the shoulders and give you a toned anterior and lateral deltoid. You can repeat this exercise with a barbell to get good results, and give variation to your training. The barbell shoulder press also allows you to do the front press as well as the back shoulder press.

Lateral Raises
There are different techniques of doing this exercise, one way to do this is in a standing position with dumbbells. Other ways you can do this is bent over lateral raises, or with cables in a standing position and sitting position. When doing this exercise it is very important to maintain correct form as opposed to stacking up the pounds. You can add a lot of variations to this by using one arm at a time or switching between dumbbells and cables between sets. When you are into bodybuilding, shoulder pain cannot be taken lightly, so do not increase the pounds unless you have the correct form.

Front Raises
An easy way to get your front portion of the shoulder muscles in shape is to do front raises. Like most other exercises, you can do this with dumbbells or with barbells, whichever suits you the best. To ensure similar strength in both arms it is advisable to do this with dumbbells. Try doing one arm dumbbell raises for the first set and then switch to both arms together for the next set. The permutations and combinations that you can include vary, depending on your choice. Front raises are one of the great shoulder exercises for men. Again, while doing front raises, maintaining form is essential as the movement is against gravity and away from the body.

Shrugs
One of the best isolation exercises for the shoulders, shrugs are a great way to get your trapezius muscles in shape. You can try out variations by complementing your routine with dumbbell shrugs or barbell shrugs. Ensure that you do not have a circular motion of the shoulders when you do this exercise. Keep your chest up, shoulders straight and not bent forward, concentrate on the body part that you are working out. As the form can be easy to maintain compared to other exercises, pile on the poundage as you go along.

It is important to keep a few things in mind while doing shoulder exercises. Bodybuilding places high strain on the muscles, and care should be taken to perform the exercises in the right posture. Also, it is advisable to take one body part at a time when you are in a bodybuilding regimen. If needed, you can also go for a combination of shoulder exercises with bicep workouts. Bodybuilding routines can always be mixed and matched to suit individual goals, so there is no need of hurrying things along and risking damage the body. Bodybuilding abs workout can also be tried along with your shoulder routine or triceps workouts. Bodybuilding is not easy, but if you pay attention to the basics of form, posture and diet, there is no reason why you cannot have a great physique. [BREAKLINE]
How to Get Big Muscles Fast[BREAKBODY]
It is every man's dream to get big muscles and that too a short span of time. Big muscles not only enhance the physical appearance of a person, but also increases the strength of muscles, the ability to endure stress and the maintenance of fitness levels in general.

Workout Schedule
Working out properly is the best way to get big muscles in less time. Weight training is considered to be a must if one is thinking about building muscles quickly. The workouts that are recommended for fast muscle building include bench press, dead lifts, squats and military press. The schedule of the above mentioned workouts would answer many questions about how to build big muscles.

Dead Lift

1 set of 12 reps (warmup set)

1 set of 8 reps (heavy work set)

1 set of 10 reps (warm up set)

1 set of 8 reps (heavy work set)

Bench press

1 set of 12 reps (warm up set)

1 set of 8 reps (heavy work set)

1 set of 10 reps (warm up set)

1 set of 8 reps (heavy work set)

Squats

1 set of 12 reps (warm up set)

1 set of 8 reps (heavy work set)

1 set of 10 reps (warm up set)

1 set of 8 reps (heavy work set)

Military press
The military press workout should be performed in 3 sets of 10 repetitions. Moderate exercise equipment need to be used for the workout.

While working out, the weights should be increased gradually and in small amounts, instead of suddenly adding bigger weights. Breaking down the heavy and difficult exercises into manageable parts, helps in reaching the desired goals quickly and easily. The above mentioned workouts should be done properly, in an organized and controlled manner. Adding 30 pounds of weight to the workouts like dead lifts, bench presses, squats, etc., within few months won't be difficult with instructions being followed. In the mean time, body weight would also increase by 10-12 pounds. Along with the heavy workouts mentioned above, the barbell curls, crunches, tricep push downs, standing calve raises and leg raises would help in working out the parts such as abs, calves and arms. read on to know how to get big biceps.

Diet
The question of how to get big muscles fast cannot be answered properly or comprehensively, taking into consideration the aspect of exercises/workouts only. The intake of proper and balanced diet plays and important role in muscle building. A high protein diet helps in bodybuilding and is recommended for those who want to develop strong muscles quickly. Milk and the different protein shakes are a good source of proteins. Cereals, rice, bread, pasta, etc., fulfill the body's carbohydrate needs. Fats, if consumed in moderate amounts, act as lubricants to keep the internal organs in a sound state. It also provides the body with enough calories and energy required for the day-to-day activities. One should take small meals every 2-3 hours throughout the day. It helps in meeting the nutritional demands of the body in a proper manner.

Workout Tips
The key to work out the muscles which you want to grow faster is to give them proper rest. For example, to get big biceps, the muscles should be trained properly thrice a week and rested for the remaining time. Exercising all the muscle fibers of the body is as important as maintaining a proper time interval between workouts. To take the muscles from the position of full 'pronation' to 'supination', is the best way to work out the muscles.

If one is wondering about how to get big muscles fast, the answer would be multifaceted i.e., following a balanced diet, working out with proper planning and giving the body enough rest. [BREAKLINE]
Cyclic Ketogenic Diet[BREAKBODY]
Ketosis is a condition wherein formation of excessive ketone bodies take place as a result of depletion of glycogen stores and complete breakdown of fatty acids. This actually a health complication in which you have to depend on external sources to compensate for the fatty acid demand of your body. Thus, a ketogenic diet is always rich is fats and devoid of carbohydrates. However, this diet differs a little from normal ketogenic diet since the former is a low carbohydrate diet where fats and carbohydrates are cycled in desired proportion.

Cyclic Ketogenic Diet Plan

People often resort to this diet plan for losing weight. The diet, being extremely low in carbohydrates, does not cause weight gain. If you are starving your body from carbohydrates while consuming fats, you will still not put on additional weight. Doctors prescribe this diet to people suffering from ketosis as well. The first few days, known as the adaptation phase during which your body gets acquainted with foods low in carbohydrates. Initially you might feel tired and suffer from muscle fatigue. Once the adaptation period is over, you can feed yourself carbohydrate in complex form. Thus, your body gets a balanced amount of carbohydrates. However, the amount of fats consumed remains high throughout the phase. The main motive behind cycling the foods is to fill up the depleted glycogen reserves and to regulate activities of hormones and the thyroid gland. With rotating carbohydrates your body is also able to bear the diet. This was an overview of the plan for a cyclic k etogenic diet. In the next segment, we shall come up with some menu ideas and foods that should be consumed during that period.

Cyclic Ketogenic Diet Menu

Adaptation Phase
As already mentioned above, the initial phase will comprise foods low in carbohydrates, therefore you must invest more on proteins. Animal foods are the richest source of protein that include lean meat, chicken, beef, lamb, fish, turkey, ham and eggs. At breakfast you should have a glass of skimmed milk along with scrambled eggs. During the adaptation period, you have to restrict consumption of carbohydrates as much as possible. Therefore avoid potatoes, sugar, bread, pasta and rice completely. For lunch, prepare tasty dishes of chicken and fish. Baked chicken, roasted turkey, rib steaks, grille chicken, boiled lamb, roasted ham, etc contain high amounts of protein. Cook your foods in extra virgin olive oil or flaxseed oil. Mackerel, sardines, tuna, herring are rich in omega-3-fatty acids and must be consumed everyday. While being on a low carb diet during the adaptation period, you must eat a plenty of vegetables such as carrots, beans, pe as, broccoli, tomatoes, celery, squash, yam, cabbage, etc. Have soups and salads garnished with butter and cheese during lunch and dinner.

Re-feed Phase
Once the adaptation period is over you can switch to complex carbohydrates. The difference between a cyclic ketogenic and a non-cyclic ketogenic diet lies in this regard. However, you have to be very careful while consuming carbohydrates because overeating is strictly not allowed. Eat carbohydrates only during breakfast time. Two slices of brown bread along with low fat cheese or butter is safe. Refined sugar, white rice and white flour based foods should not be consumed. You can also eat one cup of brown rice every alternate day with soups made from pulses and lentils. Whole wheat pasta with sour cream is a healthy menu for lunch. Keep an account on the serving and limit your calories to 2000/day. During the re-feed phase you will feel energetic since you are giving carbohydrates to your body. Curtail the amount of servings to reduce the quantity of fats consumed. Have peanuts, dry fruits and a plenty of fresh fruits as snacks. Continue drink ing skimmed milk and eggs in the morning. Rest of the meal plan for lunch and dinner during re-feed phase will remain more or less same.

Note: The duration of both the phases will depend upon your health condition and the intensity of ketosis. However, a diet plan cycles between adaptation and re-feed phase, that lasts for one week. Thus, for alternate weeks, there will be one adaptation phase followed by re-feed phase.

I hope you have found the information provided in this article useful enough. You can incorporate the same meal plan while on this diet. This diet plan is also useful for people who have been detected with thyroid disorders, obesity, high blood pressure and overweight problems. [BREAKLINE]
How does the Ketogenic Diet Work?[BREAKBODY]
The ketogenic diet is based on consuming high amounts of fat, sufficient protein and zero carbohydrates. Developed in the early 20th century, it is specifically planned for therapeutic intervention. This high fat diet is intended to minimize the risks of epileptic seizures in children, who belong to the age group 1-10 years. While ketogenic diet is a part of an alternative treatment for epileptic children, it is beneficial to burn down unwanted fats for dieters. But, in medical science, it is considered as an alternative treatment, and not a fad diet.

Ketogenic Diet: Basic Info
In absence of glucose and sugar, it is normal for the body to undergo fat metabolism and generate energy. During the process of breaking down fats, large amounts of ketone bodies are produced as a byproduct by the liver organ. Such a body state is called ketosis. In other words, ketosis is an unusual condition by which energy is produced from fats. Often considered as dangerous, it forms the base for low carb diet, Atkins diet, calorie restriction diet and diet for epileptic children.

Whatever be the objective behind following this high fat and carbohydrate restriction diet plan, strict medical supervision is a necessity. When using it for young patients, the total calorie requirement should be calculated according to the age and bodily activity of the participant. For children with difficult-to-control epilepsy (having more than 2 seizures in 7 days), the daily calorie intake is decided in such a way that the child will continue to grow normally and maintain weight within the recommended range.

How does Ketogenic Diet Work?
As we all are aware, glucose is the main energy source for our body cells and tissues. By adopting the ketogenic diet plan, the body cells are induced to derive energy from fats (not from glucose). In a medical survey, children having epileptic problems or seizures were allowed to follow the ketogenic diet stringently for a certain period. The results were quite impressive; 1 out of every 2 children achieved prompt recovery, while it helped 2 out of 3 participants in reducing seizures.

So, how does the ketogenic diet actually work for treating epileptic children? There is no clear answer to how the ketogenic diet works. But one thing is understandable – this diet strategy is focused on producing more ketone bodies by boosting fat metabolism and then, using them for fueling purposes. These mimic natural metabolic responses that take place when the body is exposed to starvation for some time. Effectiveness of inhibiting seizures by fasting method or starvation has been known for many years.

Medical experts are of the opinion that starvation effects triggered by consuming ketogenic diet and accumulated ketones work collectively in inhibiting epileptic seizure. Some children show little or no response to the therapeutic drugs. For such cases of difficult-to-control epilepsy, the ketogenic diet is more effective than the conventional epileptic medications in suppressing seizures. Thus, in the last few decades, this diet approach has gained popularity for natural treatment of epileptic children.

For safety purpose, children with epilepsy are allowed to start the ketogenic diet in the hospital itself. That way, they can be supervised properly for unusual signs. As expected, foods that contain fats in high amounts make the bulk of ketogenic diet menu (approximately 90% of the daily calorie requirement). Examples of such food items are mayonnaise, whipped cream, peanut butter, cream cheese, etc. If necessary, a small percentage of energy requirement is met by consuming carb containing foods.

Overall, the positive responses of using ketogenic diet for seizures in children are approximately 50%. Besides taking guidance from a qualified dietitian who knows about this diet approach, determination from the patient's side and family members is essential to achieve satisfactory results without adverse effects. [BREAKLINE]
Diet Pills That Work Without Exercise[BREAKBODY]
If the results of a survey conducted by WHO (World Health Organization) are to be believed, today the world population has over 1 billion overweight adults. This sounds alarming, isn't it? In most cases, being overweight leads to obesity. No wonder, the survey also revealed that out of the 1 billion population, at least 300 million people were suffering from obesity. An inexpensive solution that can effectively get rid of this problem is to take diet pills that work without much exercise.

Diet Pills That Work Without Exercise
In today's competitive world, people are unable to devote enough time for exercise. Their busy schedule simply does not allow them to leave aside some time (1 hour) to exercise. However, with the introduction of diet pills, no longer does one need to spend a considerable amount of time in the gym and perform vigorous exercises, to reduce weight.

It is found that overweight people have unhealthy dietary patterns. These people eat too much as compared to what an average person would eat during meals. With the passage of time, the appetite of overweight people tends to increase. So, with no control over the diet, how can one get the desired weight loss even after following a daily exercise regime. Diet pills that actually work without rigorous exercise act as appetite suppressants and help to get rid of weight in a healthy way.

The best diet pills that work help to achieve weight loss by decreasing the appetite. Thus, people who have these pills regularly, automatically consume less food, which in turn promotes loss of weight. Most importantly, these diet pills that really work are certified and have been approved by highly qualified surgeons. Some of them are mentioned below:

UniqueHoodia: This product has been very effective to curb hunger pangs in a safe way without causing any harmful side effects. It contains proven weight loss ingredients. The Hoodia diet pills contain 100% pure Hoodia, and do not contain any chemicals (fillers or binders) that put overall health into trouble. UniqueHoodia provides a natural way to attain that ideal weight. The 460 mg capsule of Hoodia can decrease calorie intake substantially (up to 2000 calories), thereby providing rapid weight loss. The dosage of these pills can suppress food cravings to a great extent, which is necessary to reduce weight.

Proactol: This product works by burning stored fat, thus allowing the body to become slim. Proactol pills is very much capable of bringing down excess body weight to the desired range. This supplement is 100% natural and free from side effects. Unlike other weight loss products, Proactol does not contain artificial colorings, allergens, salt, flavors and preservatives. It provides a natural way to reduce appetite. In order to gain a healthier weight, use of Proactol tablets is a good alternative. However, people with kidney problems or those suffering from diabetes need to stay away from this supplement.

BioMazing HCG: This is yet another product that target your appetite to lose weight. HCG stands for human chorionic gonadotropin, a hormone that is known to blast fat stores and decrease appetite. There is mountain of evidence that points out HCG as a fat burning hormone. HCG is secreted in our body but in very small quantity. So to amplify its effects, it is taken externally in the form of HCG drops. Basically, BioMazing HCG control your hunger pangs, which means you consume fewer calories during meals. The less calorie intake eventually shows results in the form of noticeable weight loss. Apart from swallowing 10 drops thrice a week, you got to follow the HCG diet, also referred to as 500 calorie diet. This combination of diet and HCG drops can help you to shed 1 – 2 pounds everyday. Depending upon your weight loss goals, you need to follow this diet for 21 – 40 days coupled with intake of HCG drops.

Capsiplex: To win the battle against bulge, taking Capsiplex pills is also a good option. Amongst all its natural ingredients, the one that play a key role to reduce weight are chili pepper extracts. Numerous studies suggest that chili pepper and it extracts decrease calorie consumption (curb appetite) as well as speed up metabolism and reduces the size of the fat tissue. All this helps to lose weight and bring your body back in the right shape. Also referred to as slim pill and backed up by positive word-of-mouth (especially from celebrities), Capsiplex is found to be effective to burn body fat.

ProShapeRX: When it comes to appetite suppression, this weight loss product is extremely beneficial. The ingredients in these pills burn excess fat, thus solving the problem of obesity. One can achieve rapid weight loss with the use of these diet pills very efficiently. For optimum results, intake of ProshapeRX pills for a period of 3 – 4 months is recommended.

Apidexin: The weight loss power of these diet pills is indeed remarkable. The key ingredients of this product makes it a perfect solution to decrease weight. Those who could not spend time on exercise have found this product very effective for weight loss.

Lipo 6 Black: The fat burning ability of Lipo 6 has made it quite popular among people who desire to lose weight without exercise. It not only burns fat at a faster rate, but also increases energy levels. The fat burning compounds are extremely effective to destroy any unwanted fat in the body. Often termed as a 'tool for fat destruction', Lipo 6 Black may cause few side effects, but are not at all serious.

MAN Vaporize: This diet pill has amazing fat burning powers, thanks to its natural ingredients. Besides stopping the storage of unwanted fat, MAN Vaporize has many other advantages, such as it promotes normal cholesterol levels. This is one of the diet pills that works without exercise, and also supports healthy kidney functioning.

Other popular diet pills that work to reduce weight are given below. Safety concerns about these pills have all been addressed, and as such there is no harm in taking these medicines.

• MeltRx 24 Ultra
• PantoSure Plus
• LipoRid AM
• CarboRid
• Fat Blaster

Diet Pills That Work for Women
Diet pills recommended for men may not necessarily work for women. There are pills specifically designed for women in order to stop food addiction. The diet pills given below can substantially cut down food cravings, resulting into weight loss.

• Phentramin-D
• Pure Acai Berry
• Proactol

Can Diet Pills Be Harmful?
To be specific, intake of some diet pills can affect the body negatively. However, in most cases, dangers of diet pills that have been reported are mild and temporary (headache, dry mouth and diarrhea). To avoid long-term side effects, excessive use of diet pills should be strictly avoided. Also, people suffering from a pre-existing health problem are advised not to use these pills. One needs to purchase licensed medical products such as Proactol, that are clinically proven and tested to cause weight loss. Otherwise, there are plenty of diet pills that work over the counter, but some of them are ineffective and also referred as harmful diet pills. Therefore, it is better to go for herbal diet pills as they are made from natural ingredients, and side effects if any are well tolerated.

Caution
Pinning all your hopes on these pills and completely ignoring physical activity is unlikely to give any results. Becoming a couch potato and simply popping these pills will do no good. Taking pills may not require you to slog in the gym but that does not mean you should avoid exercise. Along with the pills, moderate exercise such as brisk walk for 30-35 minutes daily is equally important to lose weight. Also, the pills have to be taken for a short duration after consulting a well qualified doctor. Along with light exercise, one should follow healthy diet consisting of plenty of fruits and vegetables. Also, those pounds dropped by using pills are likely to come back if you return to your unhealthy lifestyle. So, once you accomplish your weight loss goal, make sure you stick to a proper exercise regimen and good eating habits.

So, those toying with the idea of taking diet pills need to consult a doctor, as a medical practitioner can guide properly in choosing the right product that really works. Use of diet pills coupled with a light exercise can double up the weight loss effects. No doubt that the ingredients of these diet pills help to lose weight, but with the addition of a light exercise routine, one can definitely accelerate the weight loss process. [BREAKLINE]
Pre Workout Meal[BREAKBODY]
A pre workout meal should have a blend of proteins and carbohydrates. It helps in maintaining strength and energy during workouts. The pre-existing stores of energy are used by the body during an exercise. Thus, one should take care of eating in a timely manner to maintain those stores. Liquids are preferred before workout because digesting them is quick and easy.

Carbohydrates are core ingredients in preparing the best meals which can be taken before workout. They provide the necessary energy for workouts and prevent protein stores of the body from depleting. As per the recommendations of 'American College of Sports Medicine', it is necessary to intake enough fluids, two hours before any athletic activity. One should consume 17 oz. of fluids before workout. There is a thumb rule to check whether a person has taken enough fluids. If the urine is clear, prior to performing an exercise, one could be sure that he has consumed enough fluids/water. One should avoid dairy fluids because they are hard to digest quickly.

If heavy meals are consumed before a workout, there should be a gap of 3-4 hours between food intake and exercise. When the body is being worked out, almost 80% of the blood flows towards muscles. The digestive system is deprived of the necessary blood supply in the process. Therefore, it is advisable to wait for 3-4 hours after a heavy meal. The lighter snacks too, should be consumed one hour before an exercise or workout. It yields good results if the physical activity is going to last for more than 1 hour.

Pre Workout Meal for Fat Loss
Meal that one can have before workout for fat loss should contain those carbohydrates which do not allow blood glucose levels to rise sharply. Skimmed milk and yogurt are some of the examples of such carbohydrates. They facilitate the process of fat burning. Technically, these are known as low-glycemic index carbohydrates.

Pre Workout Snack
The following snacks would provide necessary energy before a workout.

• Whole Grain Bread Meal: The meal contains whole grain bread as its main component. There are however, many other items included in this breakfast recipe. The food items to be consumed in this meal are – 1 slice of whole grain bread, 1 cup of yogurt (low fat), 1 fruit (any), a tbsp of jam or honey and water (8 oz.).
• Oatmeal Snack: This breakfast meal contains oatmeal, a single fruit, cottage cheese and water. The oatmeal preparation should be cooked in water and the quantity should be cup. The cottage cheese used for breakfast should also be cup. Along with these food items, a glass of 8oz. water and 1 fruit should be consumed.

Heavy Meal Before Workout
The ingredients of heavy meals mentioned below would provide required energy and balanced diet for the body.

• Heavy Meal 1: This heavy meal should contain 5 wheat thin crackers and other salad items. A single cup of split pea soup which is canned should be consumed. Tossed green salad (2 cups) and shredded iceberg lettuce (2 cups) are the main salads. Half cup each of diced cucumber and tomato should also be included in the diet. The remaining items of this heavy meal include 2 tbsp of oil and 8 oz. water.
• Heavy Meal 2: The main ingredients of this heavy meal include different fruits, cottage cheese and sunflower seeds. Watermelon chunks (1 cup), grapes ( cup) and strawberries ( cup) are the fruits to be consumed. The cottage cheese (1 cup) to be used, should have a low fat content. A tbsp of sunflower seeds and 8 oz. water completes the list of ingredients.

The pre workout meals should provide required energy and also digest quickly. As mentioned above, the heavy meals should be taken 3-4 hours before the exercise. Remembering these and other key points in the article would help in meal planning for having a healthy diet. [BREAKLINE]
Human Growth Hormone and Bodybuilding[BREAKBODY]
The human growth hormone is essential for development of our body. This hormone is secreted by the pituitary glands and brings about many different changes in the body. Increase in height, development of muscles and immune system stimulation are the important functions of this hormone. Protein synthesis which brings about muscle development is the most important function of this chemical.

Bodybuilding and Human Growth Hormone

Secretion of human growth hormone by the pituitary gland leads to regeneration and growth of cells in human beings. Somatotrophs (cells) of the pituitary gland secrete this hormone. Human growth hormone is a single-chain, 191-amino acid polypeptide naturally produced in animals. Since the human growth hormone plays an important role in protein synthesis, it is of great importance from the point of view of bodybuilders.

Normal Body Growth
The production of new cells in our body stops few years after puberty. It means that only the already present cells in the body undergo wear and tear and the newer ones replace them. Growth of muscles attained by the body doesn't change after a certain period of time. So what is the reason behind this decline or complete stoppage of muscle growth. It is the reduction in natural human growth hormone levels which causes this kind of decline in the rate of growth of muscles. This normal pattern of muscle development becomes a hurdle if a person is interested in bodybuilding. The human growth hormone supplements come into play if a person wants to bring about the muscle growth through bodybuilding. Generally the human growth hormone (HGH) therapy is generally used for children and older people suffering from deficiency of this hormone. Let us understand the relation of human growth hormone and body building through following paragraphs.

Use of HGH and Bodybuilding
The different facts which explain the relation between human growth hormone and fat loss and bodybuilding are presented below. The process of bodybuilding involves growth of muscles as well as reduction of body fat. A person feels enthusiastic and energetic with rise in human growth hormone levels of the body. It helps in burning body fat, which means that human growth hormone and weight loss are closely related. The only kind of weight gain which results from the use of HGH is due to growth of lean muscles. Let us find few more benefits that result from HGH through points mentioned below. Before getting into the details of benefits of HGH in bodybuilding, one should keep in mind that this hormone is banned from usage by sport persons.

• The recovery time is an important factor which influences the process of bodybuilding. It is the resting phase or time needed for muscles to grow after a particular workout. HGH supplements help in reducing the recovery time after workouts; it means that muscles regrow at a faster rate.
• The damaged tissues of muscles get healed quickly with the help of HGH. Joints and ligaments in the body are also strengthened by the presence of HGH.
• Process of protein synthesis in the body receives a boost by the use of HGH. Level of anabolic steroids in our body also increase due to HGH.
• The ability to exercise is increased in people due to HGH intake; it has also been observed that use of HGH gives a feeling of strength.
• Increase in cardiac output is one of the important benefits of HGH usage. The efficiency of oxygen consumption too is increased to a great extent. All these factors together contribute in the process of bodybuilding.

Side-effects of HGH
The intake of HGH in right quantities is beneficial for the body. However, it can result into side-effects if not taken in proper amount. The HGH supplements are therefore, known as prescription medications which cannot be used without the permission of doctors. Let us have a look at the side-effects which result from excessive intake of HGH.

• Acromegaly is a condition which results from the overdose of HGH. In acromegaly, overgrowth of connective tissue and facial bones takes place. Abnormal hand and feet growth also is observed in this condition; the body gets covered with excessive growth of hair.
• Damage to thyroid gland and liver is caused by the overdose of HGH.

Relation between human growth hormone and bodybuilding is explained through different facts presented in the article above. Proper amount of HGH intake under the guidance of medical practitioners should give the desired results. Overdose of this hormone however, results into side-effects. [BREAKLINE]
Whey Protein and Weight Loss[BREAKBODY]
It is true that it is simply not possible to lose weight without following a well-balanced diet and physical activity. If you do not exercise regularly, and reduce the total intake of calories and harmful fats, nothing, including whey protein, is going to help you to lose excess weight. But if you are following a balanced diet and exercising on a regular basis, then whey protein can provide some assistance. In fact, a high quality and easily digestible protein like whey protein can immensely help you to lose those extra kilos. Whey protein weight loss supplements can help to maintain lean muscles while losing weight. But before discussing more about whey protein and weight loss for women and men, let's find what exactly is whey protein.

What is Whey Protein?

Whey protein is a easily digestible and high quality protein that is derived from milk. It is the mixture of globular proteins, lactose, minerals and little fat. Whey is the byproduct of cheese production, as it is the liquid left behind after the milk coagulates. So whey contains a very small amount of fats, but is very rich in amino acids. Whey protein is considered as a complete source of protein. The liquid whey is removed after the production of cheese and then processed, usually by drying or by removing the non-protein substances and lipids. It is usually available in a powdered form.

Whey protein is widely popular as one of the most effective bodybuilding supplements and can be digested quickly. Supplementing the body with whey protein can provide more proteins for building muscles. Muscle building is all about continuous tearing of the muscles followed by their repairing. Each time the muscle tissues repair, they tend to grow. However, the body requires enough protein to repair the muscles tissues, which whey protein supplements can provide. Therefore, body builders use whey protein after a workout program.

Whey Protein Powder for Weight Loss

As has been mentioned already, whey protein can facilitate muscle building and repairing. As a source of branched chain amino acids, whey protein can also stimulate protein synthesis. Apart from building and maintaining muscle, there are several other whey protein benefits. It can help to manage weight, improve cardiovascular health, and strengthen the immune system. There can be another important benefit of whey protein for women. Whey protein improves bone health and reduces the risk for osteoporosis, a condition which more commonly affects women over the age of 50 years.

Whey protein weight loss diet can be immensely helpful while trying to lose weight. This is because proteins help to build lean muscles and when the body builds lean muscles, it burns more calories. Proteins help to maintain or preserve lean muscles. Without enough protein, you may lose lean muscles while trying to lose excess fat with exercises or workout programs. Again, our body needs more calories to burn or digest proteins than other nutrients like carbohydrates. So increasing protein in your diet can help to burn more calories, which in turn can speed up the process of fat burning.

Another reason why whey protein weight loss supplements can prove helpful in losing weight is that it can help to feel you fuller for longer, and thereby reduce your appetite or hunger. Some studies on whey protein have pointed out that it contains a compound known as glycomacropeptide or GMP, which might stimulate the release of a appetite suppressing hormone in the body. In addition to these, proteins, including whey protein, can help to regulate the level of blood sugar by slowing down the absorption of glucose into the bloodstream. This too can reduce hunger by lowering the secretion of insulin.

How to Include Whey Protein in Weight Loss Diet Plan

Including whey protein in your diet is very simple. Whey protein is found in a powdered form, and this protein powder can be simply added to various recipes or foods, especially cereals. There are mainly two varieties of whey protein, concentrate and isolate, out of which isolate is considered as the purest form of whey protein. Another way to include whey protein in your diet is to replace one or two meals with whey protein shakes. People trying to lose weight should eat several small meals (five to seven meals) throughout the day, instead of three big meals. You can use whey protein shakes to replace two to three meals daily. You can make whey protein meal replacement shakes for weight loss by mixing the protein powder with water or milk. Skimmed milk can be used to make this protein shake, as it contains no fat. But if you want to cut down the calories, then make whey protein weight loss shakes with water.

This was all about whey protein and weight loss. However, it is important to keep in mind that if you do not exercise and cut down your calorie intake, you are not going to lose weight simply by adding whey protein to your diet. In fact, you may end up with gaining weight instead of losing it. If you follow a proper weight loss program with a balanced diet and workout program, and include whey protein in your diet, then only you can realize the benefits of whey protein for weight loss. Hope this article on whey protein weight loss was helpful in providing you with important information about this healthy protein and its role in weight loss. [BREAKLINE]
Weight Gain Diet Plan[BREAKBODY]
In today's world, losing weight and gaining the perfect body has become the mantra of most people. However, there are also many people who are underweight too. Though being thin is something that an overweight person may be dreaming about, it is not such a pleasant feeling to be skinny. Moreover, being too thin can also give rise to health problems. Hence, it is important that underweight people put on weight, which can be done by eating well. However, eating here does not mean that underweight people can binge on fast foods, sweets, etc. Though these foods help in gain weight, they also accumulate fats in the body which are unhealthy. Hence, it is important that people should follow a proper diet plan that is healthy and nutritious.

The first and the most important tip for gaining weight is eating more food than a person normally does. The diet meal that you have to follow should be high in calories and at the same time nutritious too. Though high protein intake is said to be most important for increasing muscle weight, in no way you should stop or minimize the intake of carbohydrates and fats. One must remember that these foods, especially carbohydrates, are good sources of energy required for the body to function. To ensure that you eat healthy food, you must chart out a meal plan and follow it carefully.

Recommended Meal for Increasing Weight
The foremost thing that you have to do to gain weight is to stop eating three meals per day. Instead, you should divide your meals into 5-6 sections, for instance, three large meals and 3-4 snacks in a day. The intake of carbohydrates, proteins, and healthy fats should also be spread evenly in all the meals you have in a day. Here is a list of foods that your high caloric diet should have for you to gain weight.

Cereals: Beginning your day with cereals for breakfast is a good way of gaining weight. The cereals that you should include in your diet are oat bran, granola, nuts, wheat bran, muesli. You can add nuts, fruits as well as dried fruits in these cereals and eat them by mixing skimmed or low fat milk.

Vegetables: Vegetables, which are said to be highly nutritious, should be included in your diet plan for almost all the meals. Though all types of vegetables should be consumed, your diet should have high amount of starchy vegetables including carrots, potatoes, winter squash, corn, peas, etc.

Fruits: Just like vegetables, even fruits have to be consumed throughout the day. High caloric fruits like apple, banana, pineapple, pear, as well as dried fruits can be included as snacks that you should have between heavy meals.

Beverages: Fruit juices, fruit smoothies, soft drinks (regular), low fat milk, etc. should be part of your daily diet. Also, do not forget to drink adequate amount of water, i.e. at least 8 glasses in a day. Consumption of drinks like tea, coffee, alcohol, etc. should be consumed in minimum.

Other Foods: Apart from these foods, one may include foods like different types of soups made with barley, split peas, black beans, etc. Salads made with vegetables, kidney beans, lean meats, fish, cottage cheese, etc, will also help you in gaining weight. Dairy products like cheese, eggs, butter, yogurt, etc. should be part of your diet plan as they contain high amount of proteins.

Workouts for Gaining Weight
Now, the goal of gaining weight cannot be achieved by eating alone, rather one needs to do regular exercises along with the diet. Usually people who want to gain weight are asked to focus on building muscle mass by doing muscle building exercises. Some of the exercises that you should include in your exercise regime include bench press, deadlift, chin-ups, squats, etc. Cardio exercises are usually not recommended for underweight people, but if you are interested in doing them, you should keep it to the minimum.

Apart from the diet and exercises, a complete diet plan for women and men should also include consumption of supplements. However, this is only needed when your dietary consumption does not fulfill the requirement of the essential nutrients. It is said that gaining weight is easier than losing the extra flab. However, the truth is that putting on weight may be easy, but gaining weight in a healthy way takes time as well as hard work. Best of Luck! [BREAKLINE]
Ketosis Diet[BREAKBODY]
Ketogenic diet is colloquially used for low carbohydrate diet, in which the meal menu is strictly planned to provide low carb, sufficient protein and optimal fats. In medical science, ketogenic diet is prescribed for managing epilepsy in young children. Seeing the weight loss effects of this dieting strategy, it is then purported as a means to shed extra kilos. The working mechanism of ketosis diet is same as reducing simple energy sources and inducing the body to use fats for providing energy.

What is Ketosis Diet?

The ketogenic diet was developed for the first time in the Johns Hopkins Hospital, and it has been around for about 80 years. The main objective behind following this diet is to starve the body by limiting glucose intake, which is the main source of energy. In such a condition, the body starts utilizing stored fats and fats from the food for meeting the energy requirements. If the trend continues, an individual having accumulated body fats benefits in losing weight after some time.

The term 'ketosis diet' is coined as people who follow this diet strategy experiences ketosis during the dieting period. As there is no carbohydrate in the body, the liver organ converts fats into fatty acids, during which ketone bodies are released to serve as energy sources. This natural process of metabolizing fats that occurs due to lack of carbohydrates in the body is known as ketosis. The same body responses are observed, when an individual is fasting or starving.

Ketosis Diet Plan

Following a ketogenic diet for weight loss requires a thorough understanding about the said dieting program. Consuming regular diet loaded with balanced nutrients and then switching on to low carb diet will result in health conditions, especially in the initial period when the body tries to adjust to the dietary changes. Hence, prior to starting this weight loss diet, it is best to consult a trusted doctor for minimizing medical conditions. If the doctor gives a positive signal, then only proceed with ketosis diet.

Planning the diet menu is no different from deciding the menu for low carb diet program. As expected, you will find that the ketosis diet foods contain very low carbohydrates, but are enriched with high percentage of fats. Consuming foods containing fats is necessary, so as to maintain ketosis state during the dieting period. Foods to be consumed in the ketosis low carb diet are high fat meat (chicken, beef, pork), fish, vegetables, fruits, less salty hard cheese and Swiss cheese. Foods to be avoided in ketogenic diet plan are starchy vegetables, fruits, pasta, bread and white rice.

Side Effects of a Ketosis Diet

As far as the effectiveness of the ketosis diet for weight loss is concerned, the after results are impressive for some dieters, while others complain of health complications. While on the ketosis diet, increased weakness is quite obvious, since the body is starved and there is no supply of glucose, sugar or simple carbohydrates. Other side effects that may be manifested after following this high fat, low carb diet are headache, body ache, general discomfort, bad breath, irritability and depression.

The popular fad diets, like Atkins diet and South Beach Diet follow the ketosis diet mechanism for burning fats. Whichever approaches you have selected, subjecting your body to sudden dietary changes and continuing the same for an extended period may cause certain adverse effects. According to health experts, the dangers of ketogenic diet are more for dieters, who do not perform physical activities after consuming high fat diet. On a concluding note, every prospective dieter should gather information about ketosis diet and the probable side effects, prior to actually starting the diet program. [BREAKLINE]
What to Eat to Get a Six Pack[BREAKBODY]
"If you don't follow a good nutritional plan, you'rebodybuildingwithone arm behind your back."

– Shawn Ray
So, you are focusing on the best exercises to get six pack abs, and following a strict routine of bodybuilding exercises? However, just exercising won't help you to get six pack abs. Nutrition is equally important as exercising. If you don't provide the body with the adequate nutrition, you will not be able to achieve the desired six pack abs.

But, by following a proper six pack diet you can speed up the process of building muscles and also maintain better health.

Six Pack Abs Diet

Honey-Lemon Water

In the morning, before breakfast take a glass of lukewarm water and add juice of one lemon and a teaspoon of honey to it. Stir the water and drink it up. This will help you get rid of fat in the body and help in building your core.
Eat Breakfast

Breakfast is the most important meal of the day and should NOT be skipped. As skipping breakfast makes you binge during other meals. Also, having breakfast will provide your body the necessary fuel required to do the morning work. If you are rushing to some place, and can't spare much time then grab some energy bars or a smoothie. Ideally a breakfast should consist of a cereal which is a source of fiber, then proteins which you can get from an omelet or turkey sandwich, a bowl of fruits, and some milk. So, eat a nutritious big breakfast everyday.
Eat Fiber Rich Food

Eat fruits which are rich in fiber, fiber will help clean your body and make you feel full for longer. So, instead of eating white bread eat brown bread, and eat lots of green veggies and fruit servings.
Load-up the Proteins

Protein is a very important food for bodybuilding. You can get proteins from tuna, eggs, chicken, cottage cheese, salmon, etc. Protein will also help boost your metabolism. An important protein for bodybuilding is casein, which you can find in milk and cottage cheese. It stays in your body for longer and provides a steady stream of amino acids.
Eat the Right Fats

While you are on the six pack diet don't cut too much on fats. As many research show that moderate fat weight loss diet help to stick to the program longer. However, this doesn't mean you can eat any type of fat, stick to Mediterranean-style fats like nuts, almonds, avocados, fish, and olive oil. These fats don't promote heart disease or cancer, and have additional benefits like lowering of cholesterol and protection of joints.
Add Complex Carbs

Include complex carbohydrates in your abs diet. As eating carbohydrates will lessen the sugar that is converted into body fat. Eat green leafy vegetables, root crops like sweet potatoes and legumes.
Drink Plenty of Water

Drink lots of water. On an average people should drink eight glasses of water. However, try to drink 2.5 to 3 liters of water throughout the day. Water is very helpful for fat loss, and will keep your body hydrated and also help remove toxins out of the body.
Eat Smaller Dinner

While working towards six pack abs eating large dinners should be avoided, as it can make a person put on weight. We tend to be less active after dinner, and thus, the calories will get stored in the body and convert into fat. So, in the evening have a healthy snack of fruit and salads and then have a light dinner.
Avoid Alcohol

Try to lessen the intake of alcohol, as alcohol tends to bloat the stomach. Also, consuming alcohol means you have extra calories to burn.
Avoid Junk

When on a six pack abs diet, it is important that you cut down on sodium, as sodium tends to bloat the stomach. Avoid any junk or fried foods. Especially, foods which contain trans fat in them. Trans fat is very difficult to get rid of from the body. Avoid fries and carbonated drinks too because carbonated drinks cause bloating and water retention, due to their sodium content.
Avoid Processed Foods

Processed foods contains chemical preservatives, fats, and sodium in it. So, avoid these foods completely. Instead make fresh food preparations, they are healthier and taste better too.
Avoid Corn Syrup/Sugar

High fructose corn syrup is harmful to the body and something that you must exclude out of your abs diet. It is 20 times sweeter than table sugar, and gets converted into fat quickly. So, it can hinder in achieving the six pack, also, it is not good for your heart.
More Tips

So, sit down and make a diet plan that fits in your lifestyle and is suited to your body and include the above foodstuffs and exclude the 'avoid' ones. Plan your diet smartly, and once in 10 days have a more relaxed eating day. This will help to stick to the meal plan better. Do your entire week grocery shopping at once and make sure you choose healthy and fresh foods. Also, whenever you go to a restaurant avoid overeating, and choose from the menu smartly. Make sure the dishes you choose are compatible with your abs diet plan.
Apart from following a good diet plan, a great workout regime, make sure you get adequate rest too. Avoid working on Sunday. Also, get your 8 hours of sleep daily too. And, remember this saying by Greg Plitt -

"If you think you can do it, your body will find a way to make it happen."

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice. [BREAKLINE]
Ketogenic Diet for Weight Loss[BREAKBODY]
The main idea behind the ketogenic diet weight loss is to minimize carbohydrate and protein intake and maximize fat intake. The concept of ketogenic diet is to limit carbohydrate intake, diminish cravings for foods rich in carbohydrates like pasta, bread, potatoes, sugar, etc., which will automatically reduce the calorie intakes in the body. The diet rich in fats and low in carbohydrate and protein results in ketosis which is an abnormal increase of ketone bodies in the blood.

What are Ketones?

Ketone bodies are a by-product of fat burning which act as the normal physiological defenses in our body for starvation or hunger. Generally used as an alternative source of fuel by different body parts, ketone bodies are normal products of lipid and pyruvate, found within the liver and normally utilized at the time of carbohydrate restriction or extended periods of exercise.

What is a Ketogenic Diet?

A diet containing less than 100 grams of carbohydrates per day is considered to be ketogenic diet. The main objective of ketosis diet weight loss is to exhaust the liver of its glycogen stores as early as possible so that fat burning occurs. Glycogen is the polymeric form of glucose, which we get from the carbohydrates in our diets and is primarily stored in the liver and the skeletal muscles. When there's an inadequate carbohydrate intake, the glycogen gets depleted in the liver, the body starts using other fuels like free fatty acids (FFAs) as the source of energy. But some organs in the body like brain or central nervous system can't use FFAs and so the body increases the production of ketone bodies through the process of ketosis and metabolizes these bodies as an energy source. Therefore, while on a ketogenic diet weight loss, ketosis lowers the insulin production in the body, which in turn increases the glucagon production by the pancreas. As a result the body� �s fat burning ability increases and the fat storage is brought to an abrupt halt, hence the body actually goes into a dramatic fat burning mode.

Ketogenic Diet Plan

• Breakfast: Bacon, eggs, ham and flourless crepes.
• Lunch/Dinner: Tuna salad, cheeseburgers, shrimp, chicken, chili, tacos and grilled steak.
• Snacks: Split pea soup, coleslaw, pecans, chicken salad and cheese sticks.
• Desserts: Cheesecake, peanut-butter cookies and strawberry-banana trifle.

The aforementioned diet plan is quite flexible and provides 4:1 ratio of fat to protein and carbohydrates. Use of alternative sweeteners over sugar, and coconut oil and flax oil is also recommended to increase the levels of ketones in the body. But for those who crave for foods rich in carbohydrates and finding extremely difficult to continue the ketogenic diet can try cyclic ketogenic diet weight loss in which the carbohydrates restriction lasts for about 5-6 days and the dieter can include complex carbohydrates in their diet by limiting dietary fats like sucrose and fructose. This will not only make rest of the diet easier to bear but will also refill depleted glycogen stores and up-regulate hormones and thyroid activity which is depressed during dieting.

Following ketogenic diet weight loss is not as simple as it looks and requires structure, planning and dedication. The dieter has to realize that even a minimal amount of carbohydrates will shift the body right out of the ketosis/fat burning mode. Therefore, if done properly, the ketogenic diet fat loss can do absolute wonders for those who want to lose weight and be healthy. [BREAKLINE]
Adverse Effects of Ketogenic Diet[BREAKBODY]
Ketogenic diet is recommended to treat epileptic seizures that are not controlled easily. Usually children with myoclonic epilepsy, tonic-clonic epilepsy, and atonic epilepsy are given this kind of diet. Scientific studies following children on ketogenic diet for a long duration derive the conclusion that, of the study population shows 90% epilepsy control with half of the population getting complete control over it. It is a diet with high fat, adequate proteins, and low carbohydrate content and is strictly followed during the designated time period. It is a bit difficult to maintain this diet for children above 5 years because they don't like to follow a strict diet regularly. Even though the diet is well-maintained, few unwanted effects are often observed in people restricted to this diet.

Short-Term Side Effects of Ketogenic Diet

Constipation
This diet has a diuretic effect on the body and can cause constipation. The body takes time to adapt to the changed diet resulting in constipation. Drinking 8-10 glasses of water or fluids can help in easy passage of stool. Psyllium seeds or wheat bran can also be used to relieve constipation, as they are low in carbohydrates but have a high fiber content.

Headache
People new to this diet usually suffer from headache in the first three days. This side effect is observed because there is a sudden decrease in caffeine intake and sugar level in the body as compared to what the body is used to. Such withdrawal headaches stop once the body gets used to this diet and starts burning the stored fat for energy.

Acidosis
When a person has acidosis, the level of acid increases in the body fluids. The restricted, low carbohydrate diet leads to the formation of ketone bodies. Ketone bodies are acids which are formed due to incomplete burning of fat. Their acidic nature causes acidosis in people following a ketogenic diet.

Elevated Cholesterol Level
This diet results in elevated blood cholesterol level (around 30%) and elevated triglycerides in the body. This rise is short-term as children with seizures are usually kept on this diet for around two years, after which the cholesterol and triglyceride levels get back to normal. Doctors regularly monitor the cholesterol and triglyceride levels in children on this diet.

Hypoglycemia
When the diet is started with an initial fasting phase, there is a decrease in the blood sugar level. This level is monitored during the initial phase so that the fall does not result in hypoglycemia.

Risks Associated with Long-Term Use of Ketogenic Diet

Growth Retardation
Children on ketogenic diet for a long time period may show retarded growth. This may be due to protein deficiency and deficiency of other essential nutrients that are not provided due to the restricted diet. To avoid this problem, doctors prescribe supplements to cater to the body's basic needs of essential nutrients.

Bone fractures
The risk of bone fracture increases in children following this diet. It does not provide sufficient amount of amino acids, calcium, and magnesium to the body which results in decreased mineral content in the bones and decreased bone density. Supplements are given to compensate this deficiency in the body.

Kidney Stones
Kidney stones are found to occur in around 3-7% of the children on ketogenic diet. The diet increases the level of uric acid in the body, which starts crystallizing in the urine to form kidney stones if left untreated for a long period. High intake of water and other liquids prevents the formation of kidney stones in the body.

Menstrual Irregularities
Adolescent and adult females on ketogenic diet may experience irregularities in their menstrual cycle including amenorrhea.

Ketogenic diet is being used for the treatment of epilepsy for almost eighty years. It is a very strict diet and requires regular monitoring by a medical practitioner specialized in the field. It is not another home remedy to treat epileptic seizures and therefore, it is important to note that a ketogenic diet has to be taken up only if a doctor recommends it. It is a serious therapy that is associated with adverse effects. It is always better to inform the doctor about the observed side effects so that necessary treatment can be provided to avoid complications in the future. [BREAKLINE]
Amino Acid Pills[BREAKBODY]
Amino acid pills have gained popularity owing to the general belief that most of the food we intake is devoid of essential vitamins and minerals owing to extensive use of fertilizers, insecticides and pesticides. It can't be cent percent stated that how true is that belief but to supplement the need of proteins in body, people are resorting to consumption of amino acid pills. Amino acid supplements are quite popular amongst craving bodybuilders and those who wish to stay fit and healthy. The health care market is flooded with numerous brands marketing these pills. We would like to advise readers to check the authenticity of brands and only then purchase them. Seeking medical advice is always fruitful.

Benefits
Many of us don't consume a balanced diet and so often, there is a lack of some or the other vitamins or proteins in the body. It is a bright idea to supplement our normal diet with some healthy amino acid pills so that protein requirement of the body is fulfilled. Depending on our age, fitness level and protein requirement, suitable dosages of these protein pills is advised to us. Amino acids are important for the body due to various reasons like:

• Being building blocks of proteins, amino acids help in building cells, tissue repair and also in improving mental health.
• Amino acids also help in the absorption of specific vitamins and minerals in the body.
• Healthy muscles, hair, nails, skin and ligaments – all are direct result of adequate protein consumption.
• Amino acids also combat the entrance of bacteria and viruses in our body thereby strengthening the immune system.
• They also help in the synthesis of DNA and RNA.
• By helping in carrying oxygen to different parts of the body, amino acids help in improved muscle activity.

Side Effects
It is said that the presence of all 9 essential amino acids in our diets, viz., Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine is important for the body. Even if one of them is not in proper concentration, it can lead to health issues. Those who take amino acid supplements, especially bodybuilders, they must not get carried away in the lure of making a muscular body and challenge their health. Amino acid pills must only be taken after the recommendation of a dietitian or doctor. After all, you won't like to damage your health. Some side effects of amino acid supplements are:

• Taking single amino acids or a combination of two or more (instead of all 8) may lead to health problems.
• High consumption of amino acids has been related to numerous medical issues like heart diseases and increased blood pressure.
• Arginine side effects have been reported after taking it orally or through intravenous methods. Abdominal pain, headache and diarrhea have been known to be the sides effect of Arginine.
• Tyrosine overdose can cause anxiety, accelerated heartbeat often leading to heart palpitations.
• Some studies have concluded that high intake of amino acid supplements increases the risks of viral and herpes infection.

While there is not much conclusive data about side effects of amino acids, it is a fact that they do exist. So, one must limit the use of these pills and must prefer proper diet to meet the protein requirements of the body.

Owing to a large number of products in the market and every brand claiming itself to be the best, giving you the name of best brands available in the market is difficullt. What we recommend to you is that you must contact your doctor or fitness trainer in the gym, who have knowledge and most probably experience of using amino acid pills. You must know when to take these protein supplements so that you're not giving an open invitation to health problems. If you have minor protein deficiency and your doctor has advised you to take such supplements, only then start intake of these pills. Even if you're taking supplements to stay healthy, ensure that you take them in proper dosage. [BREAKLINE]
Ketogenic Diet for Epilepsy[BREAKBODY]
Epilepsy or seizures is a pretty common condition in children. Earlier, when the anti-convulsion medications were not known, people practiced fasting to control seizures. Fasting, somehow reduced the incidences of seizures in children. However, in the early twentieth century, scientists successfully established the fact that the effects of starvation on the body can be effectively imitated by certain foods. Thus, evolved the concept of ketogenic diet for epilepsy. Let us understand in detail the significance of ketogenic diet.

Ketogenic Diet for Epilepsy
Ketones are formed in our bodies upon burning fats. When we starve ourselves, the body starts using the fat deposits to suffice its energy requirement. Combustion of fats releases ketones, which reduce convulsions. The exact mechanism of how ketones suppress seizures is yet unknown. However, starving oneself indeed seems to control epilepsy in adults and children alike. The same mechanism can be demonstrated by eating some fatty foods. Ketogenic diet essentially means ketone producing diet. Normally, our body derives its energy from carbohydrates. In a high ketosis diet, it is forced to use fats as a source of energy.

Ketogenic diet is extremely low in carbohydrates and very rich in fat. The insufficient carbohydrate content forces the body to look for alternative sources of energy. A ketogenic diet maintains a ratio of fat to carbohydrates and proteins. A 4:1 ratio signifies that for 1 gram carbohydrates and proteins the diet provides 4 grams of fat. A 4:1 ratio is more strict, hence is ideal as ketogenic diet for adults with epilepsy. A 3:1 ketogenic ratio is preferred for children as their carbohydrate and protein requirements are higher.

Ketogenic Diet Foods
Ketogenic diet foods are extremely high in fats. These are the foods which most weight conscious people avoid. Butter, heavy whipped cream, mayonnaise and oils form an integral part of a ketogenic diet menu. Interestingly, the use of ketogenic diet for weight loss is also known. In this case, the liver is rapidly depleted of its glycogen (a polymer of glucose, responsible for energy) content. Due to this, the body is compelled to use up other supplies of energy, which are fat deposits. This amounts to weight loss. Typical ketogenic diet foods include eggs, bacon, ham, dairy products like cheese, chocolate desserts etc.

Ketogenic Diet Program
Ketogenic diet is planned according to the individual's energy requirements and general health. It is to be strictly planned by a qualified dietitian or a physician only. Care must be taken that you do not consume non-food carbohydrates and proteins. For instance, your toothpaste may contain sugar, a derivative of carbohydrates. Usually, a ketogenic diet program is conducted in the confinement of a hospital only, so that the person (particularly a child) can be monitored on a regular basis. Before starting the diet, it is important that you fast for 24 hours. This increases the effectiveness of ketogenic diet. The anti-convulsion medications can be taken as a supplement to the diet. However, the dosage can be reduced substantially. Most people who go for this diet experience at least 50% reduction in epileptic seizures. About 10-15% people can actually become epilepsy free.

Side Effects of Ketogenic Diet
Ketogenic diet is bound to have certain side effects due to its limited content of protein and carbohydrates. Person experiences lack of energy, until his body gets used to the alternative supply of energy. High fat foods increase the risk of high cholesterol, kidney stones and weight gain. Children may develop growth and developmental disorders due to limited protein intake. Lack of fibers in diet may also leave you constipated. These side effects can be minimized by vitamin, minerals and other supplements.

Thus, ketogenic diet is indeed effective for epilepsy. However, you must observe it very religiously and under the guidance of a dietitian. Even going off the diet for once or twice can drastically reduce its efficacy. [BREAKLINE]
Diet for Low Blood Sugar Levels[BREAKBODY]
When the blood glucose level falls lower than normal the condition is known as hypoglycemia. Certain diseases like some kinds of tumors and liver disease cause a certain type, known as organic hypoglycemia, which usually need surgical or medical treatment. However, there is another kind, which affects some people in whom the body responds in a different manner when food is digested. Some types of foods are digested as well as absorbed swiftly, which results in a sharp spike of glucose in the bloodstream. While the body adjusts quite smoothly to this spike in most people, in some people there is an over-reaction, and a process is set off to lower the blood glucose, resulting in a sharp drop in the blood glucose level. This causes many people to suffer from low blood sugar. Such individuals should follow a diet that helps maintain their blood sugar levels. The information provided in the following paragraphs, will help you change your diet and manage your blood sugar levels.

Hypoglycemia in People with Diabetes
There are two types of hypoglycemia; one that is related to diabetes and one that occurs in people who do not have diabetes. Low blood sugar occurs when the blood sugar levels drop significantly. The main source of glucose is carbohydrate-rich food. When a person skips meals, undergoes rigorous physical activity or takes in a lot of alcoholic beverages, it may result in low blood sugar. The body begins to breakdown the stored reserves of glucose in order to produce energy. People with diabetes tend to take medications and injections that helps lower their blood sugar levels. In some cases, diabetics tend to suffer from side effects of diabetes medications. The oral diabetes medications and insulin injections cause the blood sugar levels to drop significantly.

People often complain of low sugar, during their sleep. These people may find themselves having nightmares, excessive perspiration and may wake up feeling excessively tired, confused or disoriented. Other symptoms include feeling excessively hungry, nervous, dizzy, confused, difficulty speaking, anxiety and weakness.

Diet for Diabetics Suffering from Hypoglycemia
People with low blood sugar should speak to a qualified dietician and plan their low blood sugar diet. However, there is no hard and fast rule when it comes down to hypoglycemic diet. The basic idea is that you should eat food at the correct time to avoid feeling faint and weak. Let us have a look at foods for low blood sugar patients.

• Carbohydrates should not be eliminated from the diet. Instead, the consumption of complex carbohydrates should be increased. Complex carbohydrates are absorbed at a slower rate compared to simple carbohydrates and hence do not cause the quick fluctuations in blood sugar levels. Some of the complex carbohydrates are legumes, vegetables, whole grain rice, pasta, cereals and breads.
• Stay away from foods comprising simple carbohydrates like soda pop, pastries, cookies, cakes, candy, pies, molasses, honey, table sugar, jellies, and jams.
• Increase the consumption of high fiber foods. Fiber is the undigested part of grains, legumes, vegetables and fruits. When these foods are eaten the carbohydrate is absorbed more slowly, thus preventing the sharp spikes and lows of blood sugar that is a characteristic condition. Some of the sources of soluble and insoluble fiber are whole grains such as cereals, bran, brown rice, and wheat; vegetables like cauliflower, broccoli, Brussels sprouts, and cabbage; root vegetables like potatoes, sweet potatoes, carrots, and beetroots; fruits like apples, strawberries, and citrus fruits; dried beans, peas and other legumes.
• Instead of drinking fruit juice, it is better to eat the whole fruit, whether fresh or canned. The fiber in the fruit slows down the absorption of sugar.
• It is advisable to have smaller meals interspersed with snacks.
• It is best to avoid beverages and foods that contain caffeine because it causes similar symptoms, thus worsening your condition.
• Alcoholic beverages should be avoided, as alcohol causes a drop in blood sugar levels, especially if taken on an empty stomach.
• It is advisable to get your body weight down to optimum levels according to your height, as excessive weight can hinder the body's ability of using insulin.

Types of Hypoglycemia not Related to Diabetes
There are two types of hypoglycemia that can affect individuals without diabetes. The first type is reactive hypoglycemia, also called the postprandial hypoglycemia. This occurs when the body over-reacts to the increase in blood glucose level, within 1-4 hours after meal. The other type includes fasting hypoglycemia. It is also known as postabsorptive hypoglycemia. This condition is often connected to an underlying disease like liver disorder.

Hypoglycemic Diet for Non-Diabetics
When there is a fall in the blood glucose level, the consumption of carbohydrate containing foods can increase it back up, hence a snack or a meal should be eaten. Some people think that eating a candy bar or drinking a sweet carbonated beverage is the obvious solution. However, these foods are made up of simple sugar, which will cause a spike in the blood glucose level and a corresponding sharp fall, thus resulting again in low blood glucose.

A better choice would be eating foods that comprise complex carbohydrates such as cereal, bread, soft pretzel, bagels, or whole grain crackers. The body derives glucose from foods that are made of complex carbohydrate for a longer time period, therefore there is less fluctuations in the blood glucose level. For example, any food made with grain, such as whole wheat bread along with cheese, or any other protein-cum-fat food, is the best combination to eat if you have a tendency for hypoglycemia. This is because the protein and fat slow down the process of digesting the carbohydrate, thus stabilizing the blood glucose level in the body.

The protein-cum-fat food includes half a peanut sandwich on bread with some raw carrots. Low fat cheese eaten along with whole grain crackers will also suffice. You should eat some plain yogurt mixed with fresh fruits to bring up your blood sugar levels. Other foods for blood sugar fluctuations include low-fat milk with banana, half an apple with half cheese slice along with whole wheat bread.

Good Foods for Low Blood Sugar
The following list consists of food for low blood sugar. You can try to include these foods in your diet and overcome low blood sugar. These foods are rich in proteins, good fats, complex carbs and fibrous carbohydrates.

• All types of beans
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Lean meats and poultry (beef, chicken and turkey)
• Lettuce
• Mushrooms
• Nut butters (peanut butter)
• Nuts
• Onions
• Peppers
• Plain yogurt
• Protein powders
• Spinach
• Vegetables
• Water
• Whole grains

It is important that you eat more than three meals a day. You should munch on something healthy every 3 hours to maintain your blood sugar levels. Include complex carbohydrates, proteins, low-fat and high fiber foods in your diet. If you suspect your blood sugar level dropping, immediately eat some complex carbohydrate food. It is dangerous if your blood sugar levels drop below 70 mg/dL. The aim of a hypoglycemia diet is to slow down the absorption of food. Speak to a healthcare expert or a dietitian for advise before starting any type of diet for low blood sugar. [BREAKLINE]
Female Muscle Building[BREAKBODY]
There are those ladies who love to be graceful, delicate, and dainty. Then there are those who love to carry around physical power and sport a muscular body. Female muscle building is no easy task, but can be achieved with great success if understood and taken up seriously.

When we talk about bodybuilding, there are certain factors that differentiate women from men. It is important that women understand this when they go in for muscle building. Ignorance will just lead to frustration and following wrong means to reach the goal. So let us have a look at the differences, and the things women need to keep in mind, before they venture out towards bodybuilding.

Crucial Factors that Affect Muscle Building – Men vs Women

• There is one main factor that differentiates men and women, and plays a crucial part in the process. That factor is metabolism. Women need more effort to metabolize fat than men.
• Also, gaining muscle is easier for men as compared to women.
• Production of hormones is another crucial difference between both the sexes. Testosterone is produced by men, something that women cannot. Testosterone plays an important role in increasing the size of muscles, which is why men manage to produce bigger muscles than women.
• Women also store fat easily as compared to men, which eventually works in a different way during muscle building programs.
• The average female also eats different as compared to the average male, in terms of quantity, food preferences, etc.

Steps to Follow

Know Yourself Before You Start: Every person is different. Before starting, take a look at your own current lifestyle – your diet, daily activity level, body type, exercise program, etc. Knowing yourself is something very important and should not be ignored.

Challenge Your Muscles: Most females who go to the gym and workout, do the same regular exercises for the same duration of time. There is hardly any variation. This just helps in burning calories, and not in building muscles. You need to challenge your muscles, catch them off-guard, and make them do something different. Slowly overload your muscles each new day, increase poundage, vary the sets and reps, and keep changing the exercises that you do.

Correct Posture While Working Out: Do not just go to the gym and workout hard. This won't guarantee you the fitness and muscle that you are looking for. Employing the right posture while working out is of utmost importance. If you are not to sure of how to go about a particular exercise or regime, make sure you do it under the guidance of a professional trainer.

Overall Muscle Building: Many females tend to exercise in the way they are most comfortable in. Meaning, they tend to do exercises that they are strong at, and ignore the exercises for their weaker body parts. For example, those who are weak in the legs will tend to do workouts more for the shoulders, chest and back. This should be avoided, and the challenge needs to be taken up for overall muscle building.

Use of Supplements: There are hundreds of bodybuilding supplements out there in the market. While only a few really help, most are just name sake and play on your mind, making you think that they are actually what is helping you gain muscle. However, it is actually your hard work that builds your muscles more than anything else. So do not bother about supplements and just do your workout sincerely. If you really feel the need to take supplements, do it under the guidance of your professional trainer.

Professional Trainer: Since we just spoke about a professional trainer in the paragraph above, let's talk about its importance once more. Don't be one of those without direction. If you do not have much knowledge workouts, get yourself a professional coach, who will help guide you all along. You do not want to be working out aimlessly.

Don't Be Confused: Many females work out to gain muscle, and when their weight increases due to muscle build-up, they think they've gotten fatter, and hit the roof. Then they get onto weight loss programs and weight loss diets. Again later they start working out to gain muscle. This just confuses the body. The weighing scale does not differentiate between muscle and fat when it shows you your weight. Check your body mass index (BMI), that is the important thing to watch out for.

Correct Information: This can create a problem for the first timers and newbies. There is so much of information available everywhere on the Internet and other media related to building of muscle for women, that it either confuses a person, or the person is so overwhelmed that she does not understand what information to absorb and what to ignore. Here again comes the role of a professional coach.

Follow Proper Diet: Okay, you are working out well. But that does not give you the license to eat just about anything you want. You need to follow a proper systematic diet to stay fit and gain muscle. Females especially need to lessen the amount of cholesterol and fat in their diet. Only the right diet with the proper workout will combine properly to help you in building muscle properly.

Keep Track of Your Advancement: Regularly check how well you are advancing towards your goal of muscle building. Keep a track of your progress, if you are moving forward at the right pace, or too fast, or slow. Keep measuring your muscle gain and body weight. Keep checking the exercise regime that you are following, and whether you need to incorporate any changes. Be alert about your progress, that is something very important.

Muscle building needs to be given a good thought before execution. Muscle and strength training is what you should be looking at achieving. With the right methods, as mentioned above, it is no difficult task. Those females who want to build muscle can do so easily, provided they have the right information and follow the mentioned procedure systematically. And then the muscle and body will definitely be there to show off. [BREAKLINE]
Muscle Building Routines[BREAKBODY]
Muscle building is necessary not just for professional weightlifters and bodybuilders, but for all people, both women and men. The term 'muscle building' is often misunderstood by most people. Muscle building does NOT necessarily mean ending up looking like Arnold Schwarzenegger. Sure, those into professional bodybuilding look towards muscle building as a means to achieving that look, but that is not the case with you and me. For the common man, muscle building is all about increasing the muscle content within your body in an effort towards strengthening your body and increasing its capacity of dealing with the physical rigors of daily life. On that note, let us have a look at some muscle building routines, most of which are aimed at newcomers to weight training.

Muscle Building Exercises

You can do the following muscle building routines both, in a gymnasium and at home (that is, if you have enough of exercise equipment at home). Let us first begin with exercises that do not involve any weights.

• Push Ups: Push ups are a fantastic way of developing your shoulder muscles along with your biceps and triceps. They can be done in many ways:
  • traditional push ups (with open palms)
  • fist push ups
  • push ups using fingertips
  • elevated push ups (where the legs rest on a chair, bench or a bed)

  While doing push ups, make sure that the distance between your palms is roughly equal to the width of your shoulders. Start with an initial set of 12 and increase the repetitions over time.

• Pull Ups: Pull ups is what you should look at if you wish to strengthen your upper back, shoulders and your lat muscles. Pull ups are especially beneficial for guys who want to show off their 'wings' i.e. lat muscles. You can do pull ups in different ways such as traditional pull ups, kipping, chin ups, etc. Start with a comfortable number and gradually increase it with every passing day.
• Crunches: Crunches should be the mantra for guys aiming at six pack abs and women on the lookout for washboard abs. Crunches too can be done in various ways such as oblique crunches, raised leg crunches, cross crunches, etc. Start with a set of 15 crunches and increase the repetitions over time. However, crunches require a huge amount of effort and energy, therefore you must ideally do them at the end of your workout.

Muscle Building Using Weights

You can do the following weightlifting exercises as part of your muscle building routine.

• Dumbbell Curls: Start with a comfortable weight of around 5-8 lbs. Grip the dumbbell tightly with your left hand while using your right hand to maintain your body balance. Do a set of 10-15 bicep curls. Next, switch hands and repeat this for the other hand. Repeat this set for both hands only if you feel comfortable with the weight. After finishing with the bicep curls, rest for a couple of minutes. Next, do a set of 10 tricep curls with your left hand. Change hands and do another 10. Remember to pay attention to your breathing while doing these exercises. It should be steady and rhythmic.
• Bench Press: You can do this using a pair of dumbbells. You will also need a flat bench for support. Use a comfortable weight. Lie down on the bench on your back with your legs folding at the knees. The soles of your feet should be flat on the ground. Lift the dumbbells from your knees upwards till your hands form a 90 degree angle with your chest. Gently lower them back to the starting position. Initially, do this in a set of 10 and gradually increase the repetitions with practice.
• Barbell Curls: Basically, this is similar in concept to the dumbbell curl except that in this case, you make use of a barbell. Make sure that you grip the barbell firmly with both hands before you start with the exercise. Use special hand gloves if necessary. While doing barbell exercises, remember to use a special weightlifter's belt or a waist belt. It helps in providing your back with adequate support and it can protect you from injury in case you lose your balance.

Always remember, the above muscle building routines should be done only 2-3 times a week. Over-training can lead to muscle fatigue which can often be detrimental. Getting adequate rest is equally important as hitting the gym. Achieving a proper balance between workouts and relaxation can help in developing the desired physique. [BREAKLINE]
Protein Shakes for Muscle Building[BREAKBODY]
The use of protein shakes for muscle-building is gaining popularity through the roof! This is because many people interested in bodybuilding vouch for their ability to build their body mass. However, many people forget that protein shakes to gain weight are a healthy supplement for the body and not a balanced diet in itself. In the following paragraphs, before we ponder upon homemade protein shakes for muscle-building, let us see how do they help in actually building lean body mass.

How Do Protein Shakes Work?
Proteins are an essential nutrient for the body that helps in growth of muscles, improving muscle strength and helping the body perform athletically. Lack of proteins leads to a decrease in muscle growth, cardiovascular functioning as well as contraction of muscles. The healing process of muscles becomes slow, which leads to over-strained and injury prone muscles.

Protein shakes for muscle-building, as the names suggests, is an instant way to provide the body with the much-needed high protein diet. There are different commercially available protein shake powders that are to be added in water or milk. Protein shakes help in increasing muscle mass, increase the healing process of muscles and these shakes are digested easily as compared to eating protein rich foods.Foods high in protein, like milk, meat, chicken, eggs, butter, cheese, etc. increase the risk of high cholesterol, fat and carbohydrates.

How Much Protein Shake for Muscle Building Should be Consumed?
If you are working out, the best time to drink a protein shake is before a workout. It will help in increasing the metabolic activities and decrease the risk of injury during an exercise session. Drinking a protein shake after a session helps healing torn muscles, thus, reducing the recovery time. The amount of protein required for muscle-building is calculated according to the formula, 1 gram protein per one pound of body weight. This means if you weigh 120 pounds, you need 120 grams of protein.

Best Protein Shakes
The market is flooded with protein shakes for muscle-building. Finding the right and the best protein shakes for muscle-building can be a task in itself. There are different types of best protein powder for building muscle that suits different body types. Some protein shakes have whey protein isolate, whey protein concentrate, hydrolyzed whey, egg whites, calcium casein or whole eggs.

This is where you need to research and test each of the so-called best protein powders that will help you build muscle mass. Whey protein will make up about 20% of the total milk protein. Casein protein will make up 80% of the total milk protein. Whey protein will be quickly digested and casein protein will be slowly digested. So, you will need to test each type for 2 to 3 weeks at a stretch and decide which is the best protein shakes for muscle-building for you.

Protein Shakes for Women
Muscle building is mostly a man's terrain. However, there are many women who train their bodies and build leaner muscles. Protein shakes for muscle-building for women is just as important as it is for men. This is because it helps in rebuilding the torn muscle fibers and even helps burn fat. Wondering how? Well, more proteins means more muscles, more muscles means the extra fats will burn out. So, you will lose those extra calories by burning carbohydrates for energy. When the body is on high protein low carb diet, it will start metabolizing the fats for energy. This process is called ketosis, where the fats, instead of carbohydrates, are broken down for energy.

Also, a woman's body can store lipids and carbohydrates but not proteins. In order to fulfill the daily requirement of protein, the body needs a protein rich diet. These protein shakes for muscle-building for women help give the body its daily need for proteins. Protein shakes for women is easily digested as digestion of solids in women is slightly slower than in men. Thus, protein shakes for muscle-building for women before a workout helps the body get its required proteins faster. Recommended protein intake for women is no more than 6 oz or two servings of protein shake per day.

Homemade Protein Shakes
If you do not wish to go in for protein shake powders available in the market, you can always opt for homemade protein shakes for muscle-building. The following are a few recipes for homemade protein shakes for muscle-building that will prove to be a yummy, healthy delight.

Mocha Protein Shake
Ingredients

• Banana, 1
• Heavy cream, 1 tbsp
• Chocolate protein powder, 2 scoops
• Ice cubes, 4 to 5
• Water, 12 oz.

Mix all the ingredients and blend them in a blender for about a minute or so and enjoy your homemade protein shake.

Jumbo Milk Protein Shake
Ingredients

• Milk, 2 glasses
• Non-fat powder milk, cup
• Ice cream, cup
• Egg, 1

Mix all the ingredients and blend them in a blender for about a minute or so and enjoy your homemade protein shake.

Vanilla Orange Protein Shake
Ingredients

• Vanilla extract, 1 tsp
• Banana,
• Sweetener, 2 packets
• Frozen strawberries, 2-3
• Ice cubes, 4-5
• Fresh oranges or 8 oz. orange juice
• Vanilla Protein Powder, 2 scoops

Mix all the ingredients and blend them in a blender for about a minute or so and enjoy your homemade protein shake.

These were a few homemade protein shakes for muscle-building. You should speak to your gym instructor or dietitian regarding the best protein shakes for muscle-building that will be suitable for you. You should also ask the dietitian or your instructor regarding the recommended protein intake per day for your body type. Protein shakes are a tasty way to increase muscle mass and stay healthy. However, keep in mind, along with protein shakes you need to maintain a healthy diet that includes fresh fruits and vegetables. [BREAKLINE]
Workout Routines to Lose Weight[BREAKBODY]
Many people these days are finding it very hard to find a perfect solution for the problem of weight loss. Many working people complain of lack of time for exercise, due to their busy schedule. However, we should understand that there is no other way to lose weight apart from following a proper workout routine fast and having a proper balanced diet. The routines to lose weight and gain muscles, are better ways of losing weight than consuming weight loss pills and undergoing weight loss surgeries because these procedures of losing weight have their own side effects. The following workouts can be done at home as well as in the gym as per your convenience.

Workout 1
The ab crunch exercise is one of the workout to lose weight and tone up the body for women and men. To do this exercise, lie down with your hands around your head and slowly try to bend your knees. Now, slowly and steadily, start raising your upper body. Remember that the place of your lower back should not change and the position attained after raising the body should be held on for few moments and then you can go back to your first position. Perform this exercise ten times daily from Monday to Saturday – you can take a Sunday off, if the workout is done sincerely in these six days. This workout helps to tone the abs and lose weight.

Workout 2
The exercise ball abs workout, such as the ball crunch exercise, is a great workout to lose weight. In this workout, you should sit on the exercise ball such that the upper and lower portions of your back touch the ball perfectly and your feet touch the ground. In this workout, your hips should be positioned slightly away from the exercise ball. Your abdomen will feel the crunch when you raise your body through your shoulder blades for one or two seconds. Then, return to the original position, thus completing one cycle of the workout. Do around twelve cycles of this exercise every day to get fabulous results.

Workout 3
You should have the essential and good quality exercise equipment at home to do these workout to lose weight easily. Workout routines for weight loss should consist of cardiovascular exercises, stretching, sit ups and other floor exercises to achieve faster results. The workout to lose weight and build muscle, such as arms and leg workouts, are very important for all young women and men. Doing jumping rope exercises from Monday to Saturday for ten to fifteen minutes, before the real workout, is a very good idea. After this warm up, you can definitely exercise using balance board and stretch resistance bands. Some fun-filled workouts such as dancing, kick boxing and stability ball exercises and bicycle crunch exercises five days a week from Monday to Friday will benefit you a lot.

Workout 4
If you exercise in the gym, plan your workout routine in such a way that you do cardio sessions for stipulated time from Monday to Thursday, arms and chest exercises on Friday and aerobic exercises to lose weight on Saturday. Exercises such as push-ups, side to side lunge, body weight squats and dead lift are especially meant for men and are the workouts to do at home.

You can follow a particular workout routine as per the schedule mentioned above and change in the next week, if it does not suit you. The routines mentioned in this article are recommended by fitness experts. You will definitely get the desired results, if you have consistency and sincerity in your workouts. [BREAKLINE]
Best Testosterone Pills[BREAKBODY]
Humans produce testosterone naturally, it is produced by the testes in men and in women by the ovaries when the pituitary gland is stimulated. The body's natural ability to produce testosterone peaks when we hit puberty, testosterones are responsible for the secondary male sexual characteristics like facial hair and deep voice. The testosterone pills are prescribed by doctors to help people deal with conditions like hypogonadism and erectile dysfunction. Testosterone injections for men are very popular with bodybuilders and they have been effectively using them to gain muscles.

Testosterone is an anabolic steroid hormone and is responsible for human growth and is at times referred to as Human Growth Hormone (HGH). The natural levels of testosterone start to dip when we hit the age of 35-40 and keeps on decreasing as we grow old. Loss of libido and decreased strength and stamina result from low testosterone levels and to increase testosterone production people opt for testosterone supplements.

One of the most known benefits of taking the testosterone pills is that it will help you put on lean body mass. Testosterone is a steroid hormone which increases protein synthesis thereby by supporting muscle growth, they are the best bodybuilding supplements.

Some young adults do not show signs of masculinity even after hitting puberty, they do not develop secondary male characteristics like deep voice, facial hair, physical growth, etc. To treat such individuals, doctors use testosterone therapy.

Men who are over the age of 40 and suffer from loss of libido or erectile dysfunction benefit from testosterone supplementation. The best testosterone booster is known to increase strength, stamina, enhance mood and support healthy libido.

People who suffer from impotence also benefit from testosterone injections as it is known to increase sperm count. Testosterone are also responsible for bone density and muscle mass, so those who are interested in bodybuilding will most definitely benefit by supplementation.

Some of the natural testosterone boosters that work are oysters, cottage cheese, and fruits like banana and figs. You can also exercise to increase testosterone, some of the effective routines include, Squats, Dead Lifts, Lunges, etc. Take a look at these testosterone booster reviews to know more about the products that are available at your disposal.

Optimum ZMA
Victor Conte III the founder of Balco Laboratories introduced ZMA a formulation that was a combination of Zinc, Magnesium and Vitamin B6. Along with muscle growth this product also claims to give restful sleep to the users which is essential for muscle recovery and increase in testosterone levels.

Testarol
These natural testosterone pills are known to be effective in increasing your sex drive and stamina. This product contains ingredients like Beta-ecdysterone and Tribulus terrestris which are known to increase testosterone levels. Testarol also contains Magnesium Stearate and Stearic Acid along with some other components that boost muscle growth and increase strength.

Super Test
This product supports Nitric Oxide production which gives you bigger muscles and it also has Arginine derivatives that will pump you up in no time. It has ingredients that detoxify your kidney's and liver supporting healthy body functions. It also cuts down on the testosterone to estrogen conversion keeping your testosterone levels high.

Choosing the best testosterone pills and adhering to the prescribed dosage is vital because if abused, testosterone supplements have side effects like acne, hair loss, mood swings, etc. It is advisable to consult your physician before you take any kind of supplements. [BREAKLINE]
Bodybuilding Supplements Side Effects[BREAKBODY]
Bodybuilding supplements are usually consumed by athletes and those who wish to increase their muscle mass. These supplements also improves their performance in sports. It is necessary to do a bit of research before opting for any supplement. These supplements increase the muscle mass drastically in a very short span of time, which might prove to be either futile or harmful to us. Some of the supplements are obtained from natural products which do not cause much harm to our body, if taken in small quantities. However, excessive consumption harms our system as the body cannot get rid of the excess oil-based vitamins present in these supplements. One must remember that every supplement has its own side effects. The fact is that if we follow a proper diet, exercise regularly and take rest, we do not require these body building supplements.

Side Effects of Bodybuilding Supplements

Creatine Supplements: It is believed to be the most popular supplement, ever since it came into the market eight years ago. Creatine is mostly taken by bodybuilders and sports persons. It is available in both powdered and capsule forms. The dosage of creatine prescribed to a healthy person is 5-20 grams per day.

Side Effects
Creatine is an organic acid which is already present in our muscle cells. Creatine absorbs water from different organs of our body and deposits into the muscle cells. As a result, there is a lack of water supply to other body organs and they suffer from dehydration, thereby causing muscle cramps. One of the creatine dangers is the piling up of extra calories. Creatine increases the muscle energy and the body starts gaining weight at an unhealthy rate. Another side effect of creatine is that it causes kidney problems. It has been noted that long term use of creatine transforms kidney stones to ulcer. Other complications of the kidney have also been seen in people consuming more creatine. If you are already suffering from nephritic problems, you should consult a doctor before taking this particular supplement. Creatine also causes stomach cramps, nausea and other such problems. It also increases the reproducible rate of tumor cells.

Caffeine Supplements: Caffeine is a stimulant. The dosage of caffeine is ideally 300mg per day and is considered to be a comparatively safe supplement, when consumed in moderate amounts.

Side Effects
Bodybuilders take large doses of caffeine in order to obtain more energy for a rigorous workout regime. Some of the caffeine side effects are heart palpitation, nervousness and diarrhea. Too much consumption of caffeine may also cause acute dehydration, insomnia and restlessness.

Andro Supplements: Andro hormones are converted to testosterone in our body which influence the growth of muscles. These are taken by the athletes for muscle building. The dosage recommended for andro supplements is 200mg per day.

Side Effects
Some of the side effects are baldness, facial hair growth and sometimes breast cancer. Sexual dysfunction is also a side-effect of noted as a result of testosterone boosting. Andro supplements cause reduced sex drive in men and increased sex hormones in females. It can interrupt the menstrual cycle in females.

Glutamine Supplements: Glutamine is a non-essential amino acid which is innately present in our muscles. It aids in building the muscle tissue. Dosage for glutamine consumption for athletes is 5-15 grams per day.

Glutamine Side Effects
Excess consumption of glutamine may result in manic depression, stomach upset, nausea, lack of concentration, body ache and it often affects the brain as well.

Nitric Oxide Supplements: Nitric oxide is the naturally occurring compound present in our body. It increases the muscle growth by providing more nutrients to the skeletal muscles. It is taken by professional bodybuilders and sports persons. It is better to consult a physician before taking any dosage of nitric oxide.

Side Effects
Overdose of nitric oxide causes nausea, headache and migraine. Harmful side effects include severe breathing problems, asthma and weakness. Another nitric oxide side effect is rapid heart rate palpitation and severe health problems.

Thermogenic supplements, whey protein, multivitamin and mineral supplements can also be taken to increase muscle mass. Higher dose of thermogenic supplements leads to heart palpitation, nervousness and behavioral changes. Whey protein side effects include allergic reactions, liver damage and kidney stones. Excess dose of multivitamins causes headaches, muscle ache and dehydration. High dosage of minerals may lead to stomach upset, muscle weakness, constipation and so on.

Bodybuilders should be cautious about the side effects. The components present in protein supplements are aspartame, saccharin, fructose, and artificial colors. These supplements are sweetened with chemicals rather than natural sweeteners and the chemicals are not good for our health. Aspartame on breaking down, produces formic acid and formaldehyde. Formaldehyde damages the nerve cells. Long term use of whey protein damages the liver and also causes renal problems.

The side effects of these supplements may differ from person to person. It is therefore, always better to consult a doctor before consuming any supplement. If at all required, it is always better to find out all the positives and negatives of the supplement and then consume it, that too in prescribed doses. After all, health is the greatest wealth. [BREAKLINE]
Best Pre Workout Supplement[BREAKBODY]
Pre workout supplements are consumed for increasing the flow of blood and thereby energy towards muscles. It is important that muscles obtain energy on a sustained basis. There are many types of supplements available in the market; one should choose the best pre workout supplement which suit the needs of the body. Let us understand in detail about the pre workout nutritional supplements available in the market.

Quality Pre Workout Supplement Products

The pre workout supplements containing nitric oxide are known to yield the best results. This is because the intake of supplements results into increased blood flow towards muscles.

PreSurge
It is one of the muscle growth primers that intensifies the workout and enhances vascularity. This pre workout supplement plays an important role in the creation of an anabolic environment suitable for muscle growth. The wild green oat extract present in 'PreSurge' results into increase in intensity, energy and stamina. Synthesis of nitric oxide and vascularity of muscles also increases. A specialized Russian Taragon Extract causes an increase in creatine absorption. The result is that blood flow towards muscles is maximized and they become full and hard. PreSurge is priced at around $43.

Driven
The product is known for providing energy and maximizing workout. This pre workout supplement also helps lose body fat. Reduction of lactic acid build-up and decrease in muscle soreness are the benefits offered by this product. Oxygen delivery to muscles is maximized and therefore, the supply of aerobic energy towards muscles increases; this process proves to be helpful in muscle-building. In order to optimize the performance, hydration levels are enhanced. The supplement is also helpful in sharpening the mental focus. This product costs around $30.

Myonox
Neurotransmitter precursors and natural stimulants present in Myonox are its key ingredients. The supplement provides energy and strength for working out. With the help of this supplement, you can keep mental fatigue at bay for a long time. The amino acids present in this product are responsible for growth of lean tissue. The arginine compounds present in Myonox causes increase in flow of blood towards muscles. This product is a bit expensive; a single bottle of Myonox costs around $90.

VPX NO Shotgun
This product allows increased blood-flow towards muscles and enhances the performance of workouts. The VPX NO Shotgun also helps accelerate the recovery of muscles and increases their endurance. The creatines and stimulants present in this supplement are responsible for increase in the energy supplied to muscles. A bottle of this pre workout supplement costs around $70.

Natural Pre Workout Supplements
The pre workout supplements are known to provide the body with necessary amino acids to prevent muscle loss. The natural pre workout supplements include skimmed milk, natural peanut butter, green bananas, uncooked oatmeal, etc.

• Skimmed Milk: This pre workout supplement has many benefits to offer. The most important advantage of using skimmed milk is that body is supplied with the necessary growth hormones. Proteins present in skimmed milk include casein and whey. Casein is known to slow down the digestion process while whey protein helps in speeding it up; one of the benefits of consuming this pre workout supplement is that muscles receive a steady supply of amino acids. Thus, skimmed milk is one of the best pre workout drinks.
• Uncooked Oatmeal: It is used for consumption with blender drinks. The supply of sustained energy required for workouts is the specialty of this pre workout supplement.
• Green Bananas: The green bananas are considered a good source of energy for workouts; one should see to it that the color of bananas that you eat is slightly green. Advantage of using green bananas over the ripe ones is that the former contain less amount of sugar. Thus, instead of increasing the sugar level in blood, energy is provided in a sustained manner. It is one of the best products for women as well as men.
• Natural Peanut Butter: One can use peanut butter in its natural form as a pre workout supplement. Mono-saturated fats present in peanut butter help raise the testosterone level in blood. A rapid increase in muscle mass and decrease in body fats thus, takes place due to the intake of natural peanut butter.

Best Pre Workout Supplement Without Caffeine
The 'Anabolic Innovations Chaos Lemon' is one of the best supplements available in the market. A balanced mixture of various ingredients present in this caffeine-free powder supplement provides the required energy for working out. The supplement should be consumed 45-60 minutes prior to working out. Contents of the supplement include Taurine (1500 mg), Creatine Ethyl Ester (3000 mg), Di-Arginine Malate (2000mg), Acetyl-L-Carnitine (2000 mg), Glucuronolactone (2000 mg), Citrulline Malate (2000 mg), Rhodiola Rosea (175 mg), N-Acetyl-L-Tyrosine (250 mg) and Chocamine (500 mg). The product costs around $43.

The best quality workout supplements are mostly available in the form of naturally available foods. Natural food items like green bananas, skimmed milk, uncooked oatmeal, etc. should be preferred over the processed ones. However, if you wish to consume ready-made products available in the market, you may try the above-mentioned supplements. Finally, before using these pre workout supplements, you should consult a doctor. [BREAKLINE]
Fitness Model Workout Routine[BREAKBODY]
Six pack abs, a lean body, a broad back, and strong muscular arms and legs. What does this description remind you of? A fitness model or a grotesque looking, hulk like bodybuilder? I'm going to go with the fitness model. Everyone wants a perfectly sculpted body and when we see them on posters and in magazines, for that half an hour that we look and read about them, we have this strong determination to follow a fitness model diet and workout routine so that we too can get ourselves one of those gorgeous bodies. But then, along comes a bakery with divine looking chocolate doughnuts and our resolve does not stand a chance against the cheerful (extra) sprinkles on it! For all those who think they can brave the temptation, fight the food cravings and do some serious exercise, this Buzzle article has a workout routine that fitness models use to maintain their bodies. Read the proceedin g segments for it.

Workout Routine of a Fitness Model

Here's a workout routine that you can follow in the initial phase of your exercise regime. It has been recommended by leading fitness clubs and models. You must remember that developing a body like that of a fitness model is not an easy task. It requires time, stamina, and most important of all, immense determination to follow through with the routine even after you have achieved the goal weight and body that you desired. How else will you maintain your new found fitness, right? So, let's see one of the most widely followed workout routines, shall we?

Phase 1: Fat Burning Workout Routine
In the first step for acquiring a body that even remotely resembles that of a fitness model, you need to let go of all the excess fat that is clinging to your body. For that, first you need to follow the following routine, along with the diet mentioned above.

• Indulge in a good warm up that lasts for about 2 minutes.
• Then, for around 10 minutes, give your body a high intensity workout. As recommended in the 'Fitness in Flash' book, this could be a high speed sprint for 15 seconds, followed by a low intensity jog for about 45 seconds.
• Then, you need to get ready for some serious cardio exercises. This should last for at least the better part of half an hour.
• Then, you must indulge in a fast run followed by a slow run, every second minute for a ten minute duration.

Phase 2: Muscle Building Workout Routine
After you have burned the fat, you enter the next phase in which you must begin building the muscle in your body, without gaining fat. This phase basically involves weight training so that your body builds up on the lean muscle and not the fat. Keep an eye on your diet in this phase as it will affect the time taken to attain the final result. Given below is a good weight training routine you can follow.

For the Back

• One arm dumbbell row
• Pull ups with weights

For the Chest

• Incline press (seated)
• Dumbbell curls
• Bench press

For the Abs

• Leg raises
• Renegade rows
• Cable flyes
• Planks

For the Shoulders

• Shoulder press (standing and seated)
• Seated flys (rear delt)

For the Arms

• Dumbbell curls
• Cable flyes

For the Legs

• Leg extensions (seated)
• Machine squats
• Calf raises (seated)
• Calf raises (standing)

You can follow this workout routine in the following order:

• Monday: Back
• Tuesday: Shoulders
• Wednesday: Legs
• Thursday: Cardio (any cardio exercise you want)
• Friday: Arms & Chest
• Saturday: Legs
• Sunday: Complete Rest

Well, here was a fitness model workout routine provided just for your ease and convenience. One important point that you must take into consideration is that you must not overdo any exercise. In the beginning, you will find it difficult, so you must stop your reps and sets before you get too tired. Don't push yourself if you can't. It may lead to fatigue and other problems. Once you get accustomed to the routine, you'll be on your way to the perfect body you always wanted. Until then, take it easy and pay attention to your body's signs. Also, remember that this is just a basic outline of a routine that you can follow. You may consult a fitness instructor to know how much of what you need to do in order to reach your desired result. The result may vary from person to person, based on the gender, diet, and body constitution. [BREAKLINE]
Protein Powder Side Effects[BREAKBODY]
Proteins play a vital role in building muscles and tissues of the body. The amount of protein an adult needs per day is 0.9 grams per pound of his body weight. The requirement varies with factors like age, weight and athletic activity. Protein powder is taken as a supplement to the daily protein intake.

Side Effects
When consumed in excess, protein powders have side effects. "Excess" is when the intake exceeds your daily requirement. Calculate the amount of protein you get daily from dietary sources. Check the protein content per serving of your protein powder. Add the amounts and ensure that your total intake of protein per day does not exceed your daily requirement. It is recommended that you consult a nutritionist before including any supplements in your diet.

Deficiency of Calcium
Consumption of excess protein powder turns the blood acidic in nature. In order to neutralize this, the bones in the body release calcium into the blood. The calcium reduces acid in the blood and makes it basic again. However, in this whole process, the body loses out on a lot of calcium. Diseases, such as osteoporosis, can be caused due to deficiency of calcium.

Malfunctioning of Kidneys
As mentioned above, taking protein powder in excess, releases calcium in the blood. This calcium gets deposited in the kidneys and results in kidney malfunction. It may sometimes lead to the formation of kidney stones too. The body may develop ketosis. Ketosis is a condition of chronic starvation caused in the human body, due to lack of carbohydrates. Ketosis can be very detrimental to the kidneys.

Effect on Liver
Consumption of protein powder in excess can be very damaging for the liver. This is due to the fact that the liver in the human body has a limited capacity to assimilate proteins. When it is consumed in excess, the liver is pressurized to a great extent, while assimilating the excess proteins.

Allergic Reaction
One of the side effects of whey protein powder is that it may trigger an allergic reaction in people who have a lactose intolerance. This is due to the fact that whey protein powder is made from milk, and one of the principal contents of milk is lactose. So, consuming this can cause allergy in some people. That is why people prefer rice protein powder instead of whey protein, as it does not cause an allergic reaction. The reason for this is that rice protein powder is not made from milk. Another option is to go in for whey protein isolate instead, as it consists of only one percent concentration of lactose.

Gastrointestinal Problems
Such problems are primarily caused due to the soy protein powder. Excess consumption of soy protein can cause flatulence, indigestion and bloating.

Ketosis
Ketosis is a state wherein the body experiences chronic starvation. Researches have shown that excess protein, taken by way of protein powders, can cause this condition, affecting the kidneys in the process and causing a deficiency of carbohydrates in the body. This can be damaging for the liver and can even destroy muscle tissues.

Besides the ones listed above, other minor side effects resulting from incorrect intake of protein powder are – a feeling of nausea, general fatigue, weight loss, headache and muscle cramps. It is wise to get your personalized diet and protein intake chart drawn from the doctor or the nutritionist. You should consume only those amount of proteins that are mentioned in the chart to avoid side effects.

Protein powders that are available in the market are made from either of the four sources namely, egg, soy, whey or rice. Organic whey protein powder is widely available too. People consume this after mixing it in water, milk or a fruit juice; or they may also add it to breakfast cereals, porridge, soups and a whole lot of other dishes.

Looking at the grave side effects of the protein powders, or for that matter, any other body building supplements, it can be concluded that a natural healthy diet is much more fruitful and effective. A balanced diet, which includes all the required nutrients, such as carbohydrates, proteins, vitamins and fats, obtained from natural products, is the key to healthy living.

Disclaimer: This article is meant only for educational purposes. It does not attempt to replace the advice offered by a doctor. [BREAKLINE]
Best Way to Gain Muscle[BREAKBODY]
"Anthony was a lean fellow. All through high school he was admired for being the school quarterback with a lean mean physique. But, as always, college was a different ball game all together. He was too lean to be a college man. The guys made fun of him and prodded him around and the girls, they didn't even know he existed. After a year of negligence or ridicule, Anthony decided to make a life altering decision. He decided to gain muscle. Not because he couldn't be without it, but because, for all to know what a great guy he is, he needed to look like he belonged there. In his spring vacation, he decided to approach a physical trainer and counselor. After several sessions, he arrived at some great ways to gain muscle and some super cool muscle building tips."

There are a few key and basic points that need to be done and kept in mind, in order to have muscles and making them big, Johnny Bravo style!

Top Ways to Build Muscle

Calorie Count
If you plan on getting anywhere with your muscle gain plan, you need to get eating. Start calculating the calories you have in a day. Now, add 500 to that number. That is how much calories you should be consuming. Try to make sure that you have one gram of protein, per pound of your weight.

Cardiovascular Exercises
Using the treadmill and other cardiovascular exercises needs to be reduced considerably. So use the treadmill only 3 times a week. The reason is that cardio burns the muscle as well as the fat. Limited cardio will burn the fat and spare the muscle. Even while you use the treadmill, sprint for about a minute, then jog for two. Do this for about half an hour.

Stretching Exercises
Stretching is one of the ways of gaining muscle while keeping the body flexible and supple. More so, it is a great warm up and it prevents injuries. Another factor to consider, is that it is a great way to recover from an exhausting workout. All in all, stretching is the required framing to a great and fulfilling workout!

Full Body Workout
A full body workout is essential for a balanced muscle gain. So you need to split your workout, so that you work on the upper body first and then the lower body, or vice versa. Another option could be a complete body workout in one go. This way you will have balanced muscle, rather than isolated muscle building.

Proper Diet
The right diet, as we have already discussed, is essential. However, often supplements can be of great help. Bodybuilding supplements, like whey protein, work like a charm. However, anyone desirous of having more muscle weight, needs to eat more. So, I suggest hog down 6 meals in a day.

Liquid Diet
Nutrition is highly imperative. So drink a lot of juices and have a lot of fruits. Keep your diet fresh and cholesterol free, as far as possible. You can have a milkshake and mix some proteins in it, as well. Basically, eat and drink a healthy diet, as much as possible.

Sleep
Adequate sleep is crucial. So make sure that you get 6 to 8 hours of sleep everyday. In case there is a break once in a while, cover up for the loss of sleep ASAP. Avoid stress at work. Stress produces a chemical called cortisol, that makes your body store fat and burn the much desired muscle. Need I remind you, that post such a travesty, you will need to start looking out for help, on how to lose weight and gain muscle.

Follow these 'Super 7′ ways for muscle building, as these can really help you to get into the shape that you have always wanted to. They helped Anthony, they will also help you. This is where I sign off! Happy Johny Bravo-ing!! [BREAKLINE]
Good Workout Routine[BREAKBODY]
Martha has been on a lookout for good workout routines for some time. She has come across a number of different routines. But she is unable to decide which one of the so-called 'good routines' should she choose. Let's see what are the essentials of a good workout, so that we are able to help Martha in her search.

These days as the emphasis is on good looks, people are becoming increasingly conscious of their looks. Everybody desires a perfectly chiseled body. It is important to understand that to get this perfectly chiseled body, it is of paramount importance that you follow a healthy diet and a well designed workout routine. However, do not be of the opinion that if you have the perfect body are you going to be fit. Fitness means physical and mental well-being of the person. A good workout routine goes a long way in helping with the fitness goal.

What is a Good Workout Routine?

A routine which helps in keeping the excess weight at bay. Everyday we go through a lot of stress as the tensions at work as well as at home bog us down. Many times we feel we do not have the energy and/or the stamina to deal with problems. A workout will have the right combination of exercises, which will help in preventing diseases and physical ailments, and at the same time also take care of the mental well-being of the person.

A number of health experts are of the opinion that a workout routine should be designed with help of a fitness expert. According to these fitness experts, it is beneficial to work out daily for 45 to 60 minutes. When you are starting off with an exercise program, it is recommended that the person starts off with a few and easy exercises. It is said that it is better to start off slowly, than give up immediately. It is important to understand that exercise is a commitment for a lifetime. When the fitness expert designs a workout, he will make sure that he divides the workout routine in such a fashion that no muscle group is overworked or under-worked. He will split the workout to have a part of the muscle group worked out on a particular day, followed by another part of the muscle group the next day. Splitting the workout is very important to avoid over-training or under-training.

When the workout routine is designed, it is recommended to work the chest, triceps and shoulders on one day, and the biceps and back on another day. It is important to separate the secondary muscles in order to train them on a different day, usually far apart from the day the primary muscles are worked out. The key while designing a workout is that the routine should not be too long, but you should be able to squeeze out the maximum from the routine. You will have to extract the essentials out of the different forms of the workout. For example, you can choose to do aerobics exercises to increase your stamina and help in weight loss. Yoga can be used to keep your body supple and also for toning up the body. Cardiovascular exercises should be a part of your workout routine. They will help in weight loss as well as in taking care of the well-being of your heart.

For more information, you may want to refer to:

• Good Workout Routines for Men
• Good Workout Routines for Women
• Good Workout Routine Without Weights

When it comes to a workout routine, you will have to design a good workout plan, which will be of 7 days duration. Such a plan normally has 3 or 4 days when you will work out. The remaining of the days will be rest days, so that your body is able to recuperate from the wear and tear that it was subjected to. With this sort of a workout routine, it is easy to leave a day's gap between two workout days. You can choose the day you want to hit the gym, but remember, do not go to the gym for 3 days at a stretch and then rest for 3 days. A healthy diet should accompany a workout routine. A healthy and nutritious diet will ensure that you get the right amount of nutrients required for your body and thereby keep you in good shape. [BREAKLINE]
Muscle Building Supplements for Teenagers[BREAKBODY]
I've been through this craze of bodybuilding when I was a teenager. I wanted to build muscles overnight and become the next Arnold Schwarzenegger. Fortunately, I did not fall prey to those scam products, like many teens do. Many natural and chemical supplements for muscle building are available in the market. Choosing the right supplement for the right purpose is important, especially in the case of teens.

What is a Supplement?

A dietary supplement is a product that is meant to supplement, that is, support or add value to your diet. It may contain one or more dietary ingredients, which are, vitamins, minerals, amino acids, proteins, etc. Supplements are different from steroids and do not give quick results like them. But they give you more sustainable and safe outcomes. The right supplements will assist the synthesis of new muscles by turning macronutrients like proteins, carbohydrates, and fats into muscle tissue.

Whey and Casein Protein (Protein Powder)
Whey protein is widely used by athletes and is one of the best protein supplements for teens. Proteins are a great source of amino acids which are crucial for standard bodily functions. They are easily available in the form of shakes and can be consumed before or after a workout. Whey proteins digest quickly, leading to faster muscle growth. Casein protein is also one of the best muscle building supplements. Teens mostly know only about whey protein but casein is an important component of protein powder along with whey protein. It is a little slow in digestion but its benefits are manifold. Protein powder uses both these sources of proteins as ingredients as the fast digesting whey makes a good combination with slow digesting casein protein.

Multivitamins (Vitamin Supplements for Teens)
These are not required if you have a simple balanced diet. But the fast lifestyle, increased competition, etc., does not leave the teens much choice. Irregular, quick meals and increased consumption of fast food leads to the lack of vitamins in teens. To ensure that you take complete nutrition, it becomes necessary to consume multivitamins. Multivitamin tablets are readily available at any of the drug stores, just make sure you do not take them too often.

Creatine
Creatine is naturally created inside our body in the form of amino acids and is used for storing energy in the muscles. Older teens can take creatine supplements safely but younger teens should avoid them as there is some debate amongst bodybuilders regarding its side effects. Research shows that a blend of protein supplement and creatine allows your body to absorb and retain creatine better. Creatine increases the capacity of the muscles to do work.

Amino Acids
Although amino acids form a building block of whey and casein protein, separate amino acid supplements are also available. Supplements like L-Glutamine are an abundant source of amino acids. Amino acids are also great anti-catabolic agents and improve the body's immune system.

As far as possible, one should avoid taking muscle building supplements. For teenagers especially, it is easily possible to achieve great results by simply following a balanced diet and exercising regularly. Even if you do take supplements, make sure it is done with proper guidance and in controlled amounts. Also, all the above supplements can also be used as weight gain supplements for teens. [BREAKLINE]
High Protein Breakfast Recipes[BREAKBODY]
Breakfast is the most important meal of the day. This is something every mom tells her kids, in an admonishing tone, followed by a "don't skip breakfast" lecture. And she's right (as always). The first meal after sleep, prepares your body for the day ahead. And what you eat in the morning, should provide you with enough nutrients and energy to get through the day. One of the best power meal ideas, is to opt for a high protein intake at breakfast. A high protein breakfast can keep you charged and energetic for the entire day, especially for those involved in bodybuilding or sports. Are you at a loss for high protein breakfast ideas? Before you ransack the cupboard, here's a round-up of some simple high protein breakfast recipes, that add to your protein intake.

Quick Breakfast Taco
Ingredients

• 2 or 3 tortillas
• 1 tablespoon salsa
• 2 tablespoons low-fat Cheddar cheese, shredded
• cup liquid egg substitute

Method: Spread salsa on tortillas, and sprinkle cheese over them. In a microwave, heat tortillas for 30 secs, till cheese melts. In a skillet, use a cooking spray or heat a little oil, at medium heat. Cook egg substitute, for 90 seconds, till eggs are scrambled completely. Add eggs to tortillas and serve.

Ham and Avocado Omelet
Ingredients

• 4 slices of multi-grain toast
• 150g ham, sliced thinly
• 4 eggs
• 3 egg whites
• avocado, finely chopped
• 1 tomato, finely chopped
• 2 tablespoons reduced-fat cheese, grated
• Ground black pepper
• Vegetable oil spray

Method: In a bowl, whisk eggs and extra whites, then season with pepper. Heat a frying pan and spray pan well with oil spray. Pour half of the whisked eggs into pan. Swirl contents, such that the pan is well coated. Cook for 1-2 minutes, till eggs are half-cooked. Add half of the ham, tomato, avocado and cheese, on one half of omelet. Fold other side of omelet onto this filled side. Leave to cook for 2-3 minutes. Slide onto plate. You can make another omelet with the remaining ingredients. Serve omelet with multi-grain toast.

High- Protein Pancakes with Sunflower Seeds
Ingredients

• 2 large eggs
• 3 tablespoons vegetable oil
• 1 cup of low-fat yogurt, unflavored
• 1 cup whole wheat flour
• cup soy flour
• 2 tablespoons oat bran
• 1 teaspoon baking powder
• teaspoon baking soda
• teaspoon salt
• cup sunflower seeds

Method: Use a blender and combine yogurt, eggs, wheat flour, oil, soy flour, oat bran, baking powder, baking soda and salt. Mix till well blended. Heat a pan and use a little oil to coat it. Spoon of the mixture onto pan, to make 1 pancake. Sprinkle 2 teaspoons of sunflower seeds, onto each pancake. Cook till pancake bubbles, then flip pancake onto its other side. Let other side cook for 2 minutes. The pancake is done, serve it warm. This recipe makes 5 servings.

Blueberry Yogurt Shake
Ingredients

• 1 cup frozen blueberries
• cup Greek yogurt
• 1 scoop whey protein powder, plain or vanilla flavored
• 1 banana
• cup pomegranate juice
• cup walnut pieces
• teaspoon vanilla extract

Method: Using a blender, blend blueberries, yogurt, whey protein powder, banana, pomegranate juice, walnut pieces and vanilla extract. Process well, until smooth.

Egg & Salmon Sandwich
Ingredients

• 1 ounce smoked salmon
• 1 slice of tomato
• 1 whole-wheat English muffin, split and toasted
• teaspoon capers
• 2 large egg whites, beaten
• 1 tablespoon red onion, chopped
• teaspoon extra-virgin olive oil
• Salt to taste

Method: In a small pan, heat oil at medium heat. Add onion and cook for 1 minute, till it softens. Then add egg whites, salt, capers and cook. Keep stirring, and cook for 30 seconds. Egg whites will set. Once done, layer egg whites, salmon and tomato on muffin.

Tofu Scramble with Spinach
Ingredients

• cup mushrooms, sliced
• 2 tablespoons olive oil
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1 bunch spinach, rinsed
• 1 pound tofu, pressed and crumbled
• teaspoon soy sauce
• 1 teaspoon lemon juice
• Salt and pepper for garnish

Method: In a pan, heat olive oil and saut tomatoes, garlic and mushrooms for 2-3 minutes. Add spinach, crumbled tofu, soy sauce and lemon juice. Cover and cook for 5-7 minutes. Stir once in a while. Sprinkle with salt and pepper, before serving.

Simple Hummus Wrap
Ingredients

• 2 tablespoons of hummus
• 1 ounce fat free feta cheese
• 1 ounce roasted red peppers
• 1 low carb tortilla or wrap

Method: On tortilla, spread hummus liberally. Crumble feta and sprinkle over hummus. Add red peppers and press the cheese and peppers into the wrap. Roll and serve.

If you are really not the cooking type, and snacks are more your type of breakfast food, then breakfast right with the following high protein breakfast foods, of the snack variety

• Beef jerky
• Protein bars
• Cottage cheese and fruit
• A bowl of oatmeal – add fruits like apples, blueberries and walnuts, or a scoop of protein powder, to flavor the oatmeal
• Peanut butter
• Shakes
• Raw, unsalted nuts
• Tuna sandwiches
• Hard-boiled eggs

So for those who cook food, or those who burn food while cooking, no more excuses. The above high protein breakfast recipes are nutritious enough, with a delicious taste and simple cooking steps. Start your day well with a good and tasty breakfast and come rain or snow, you' ll be prepared! [BREAKLINE]
High Protein Foods for Vegetarians[BREAKBODY]
Most people are of the belief that only meat-based foods are good sources of proteins. But this is not the case. There are numerous vegetables and greens that are very good sources of proteins to our body. So all you vegetarians need not worry, and for those who eat meat too, knowing how much proteins and nutrients vegetables provide, will be very useful.

It goes without saying that along with the other important nutrients that different foods provide us, proteins are also required in sufficient quantities for the proper growth and maintenance of our body functions. Protein rich diets are very much popular amongst bodybuilding enthusiasts, as proteins help in a huge way in muscle-building. As mentioned earlier, many people hold a misconception that a vegetarian diet does not provide enough proteins, or there are not many foods in the vegetarian diet that have lots of proteins in them! People strongly believe that it is only the non-vegetarian foods such as meat, fish and eggs, that have ample proteins in them. I agree to the latter sentence partly. However, with regards to the former, I would say that the list of high protein foods for vegetarians given below is a contradiction to it! There are many vegetarian foods that are rich in protein content, and you can completely rely upon them to fulfill the protein needs of you r body! Some of the popular vegetarian protein foods are whole grains, legumes, beans, spinach, etc. To get a better idea, here is a table with the details of each vegetable that is an excellent source of protein for us.

List of High Protein Foods for Vegetarians

Food Item	Form	Quantity	Protein Content
Asparagus	boiled, cooked, drained	60 – 62 grams / 4 spears	1.55 grams
Artichokes	boiled, cooked, drained, without salt	120 – 122 grams / 1 cup	4.18 grams
Avocados	raw from California	28 grams / 1 cup	0.60 grams
Alfalfa Seeds	raw and sprouted form	33 – 35 grams / 1 cup	1.32 grams
Baked Beans	canned	254 – 255 grams / 1 cup	12.17 grams
Broccoli	raw	88 – 90 grams / 1 cup	2.62 grams
Beets	cooked, boiled, drained	170 – 172 grams / 1 cup	2.86 grams
Bulgur	cooked	182 – 184 grams / 1 cup	5.61 grams
Cabbage	raw	70 – 72 grams / 1 cup	1.01 grams
Carrots	raw	10 – 12 grams / 1 medium carrot	0.08 grams
Cauliflower	raw	100 – 102 grams / 1 cup	1.98 grams
Celery	raw	120 – 122 grams / 1 cup	0.90 grams
Cucumber	raw and peeled	119 -120 grams / 1 cup	0.68 grams
Dandelion Greens	cooked, boiled, drained, without salt	105 – 107 grams / 1 cup	2.10 grams
Endive	raw	50 – 52 grams / 1 cup	0.63 grams
Garlic	raw	3 grams / 1 clove	0.19 grams
Lettuce	raw	56 – 57 grams / 1 cup	0.73 grams
Lentils	mature seeds, cooked, boiled, drained, without salt	198 – 200 grams / 1 cup	17.86 grams
Mushrooms	raw	70 – 72 grams / 1 cup	2.03 grams
Mustard Greens	cooked, boiled, drained, without salt	140 – 142 grams / 1 cup	3.16 grams
Noodles	chow mein, Chinese	45 – 46 grams / 1 cup	3.77 grams
Okra	cooked, boiled, drained, without salt	160 – 162 grams / 1 cup	2.99 grams
Olives	ripe, canned	22 – 23 grams / 5 large olives	0.18 grams
Onions	raw	110 – 112 grams / 1 whole onion	1.28 grams
Oat Bran	raw	94 – 95 grams / 1 cup	16.26 grams
Pumpkin	without salt, canned	245 – 247 grams / 1 cup	2.70 grams
Peppers	green, raw, sweet	149 – 150 grams / 1 pepper	1.33 grams
Peppers	red, raw, sweet	119 – 120 grams / 1 pepper	1.06 grams
Potato Pancakes	homemade	76 – 77 grams / 1 pancake	4.68 grams
Quinoa	cooked	1 cup	11.00 grams
Radishes	raw	4.5 – 4.6 grams / 1 radish	0.03 grams
Spaghetti	cooked, whole wheat	140 – 142 / 1 cup	7.46 grams
Spaghetti	enriched, cooked, without salt	140 – 142 grams / 1 cup	6.68 grams
Spinach	raw	30 – 32 grams / 1 cup	0.86 grams
Sweet Potato	canned	255 – 256 grams / 1 cup	4.21 grams
Tomatoes	sun-dried	2 – 3 grams / 1 piece	0.28 grams
Tempeh	-	225 – 226 grams	31.00 grams
Tofu	firm, made with magnesium chloride and calcium sulfate	120 – 122 grams / 1 piece	7.86 grams
Whole Wheat Bread	-	2 slices	5.00 grams
Watermelon	raw	286 – 288 grams / 1 wedge	1.77 grams
Wheat Flour	whole-grain	125 – 127 grams / 1 cup	16.44 grams

Even though meat, chicken and fish are very beneficial for our body, there is no harm in being a vegetarian too. Apart from the aforementioned food items, there are many other food items which are equally high in protein content. Most of the above listed food items are safe for every individual. However, if you have allergies towards any of these food stuffs, you should always consult your doctor and get appropriate alternatives prescribed for your specific case. The intake of nutritious food that keeps us healthy should be on the top of our priority list, as far as eating habits are concerned. [BREAKLINE]
Post Workout Meal[BREAKBODY]
Many people spend hours altogether in the gym, but don't quite get those bulging biceps and rock hard eight packs that they aspire. The problem here is their diet, and when we talk about the diet, two of its most important attributes are the pre workout and the post workout meal. In their busy schedule, people do take an hour off to work out in the gym, but they fail to make 15 minutes to give their body that much-needed post workout nutrition. Even those who have ample time after their workout tend to goof up on this issue, owing to their ignorance about the basics of nutrition and the requirements of the body.

Post Workout Meal Bodybuilding

When you opt for weight training for bodybuilding, your body muscles are subjected to two important biological processes – catabolism, wherein the muscles break down, and anabolism, wherein the muscles rebuild themselves. When you target a specific muscle group during the weight training, these muscles are subjected to small tears. After the workout, they start repairing themselves, and during this process of post workout recovery they tend to become stronger. In order to repair themselves, these muscles need proteins and carbohydrates. You need to fulfill the nutrient requirements of the body after the workout, because working on muscles which haven't recovered can cause further, and sometimes, irreversible damage to them. The best way to fulfill the nutrient requirements of the body is a proper post workout nutrition, which will include foods rich in proteins and carbohydrates.

Post Workout Meal for Weight Loss

Irrespective of whether your aim is to build muscles or to lose weight, when you work out you tend to use a great amount of energy, and if this energy is not replenished, it is bound to affect your overall health. The meal for weight loss is important because it doesn't just restore the drained out energy, but also helps you to build lean muscles. Having nutritious food after the workout is also important because it tends to boost your metabolism, which in turn helps you to lose those extra pounds even faster.

Even though there is a range of post workout supplements available out there, experts recommend sticking to natural foods for nutrition. Some of the most popular post workout foods include high carbohydrate foods such as whole wheat, brown rice and potatoes, protein rich foods such as tuna or chicken breast, and potassium rich foods such as banana and potatoes. Yet another important objective of eating these foods is to retain your body fluids, for which you have to resort to some fruit juice, and a lot of water. There are significant chances of you getting drained out after an intense workout, and a glass of fruit juice or protein shake can help you to keep your body well nourished. This is especially true when it comes to women, as they have the tendency to eat more after exercising compared to their male counterparts. Ideally, the best post workout diet is the one which fulfills the 15 to 25 percent of your daily calorie requirements.

That being said, every individual is different, and hence, the norms will also differ from person to person, but some of the general tips for this meal remain the same. For instance, you need to take your post workout foods between the period of 30 to 60 minutes after the workout, as this is the period when the ability of the body to restore glycogen is the highest. Similarly, you should choose foods which you are comfortable with, or else you are bound to get bored of them sooner or later. At the end of the day, post workout meal is the key to a healthy workout. If you don't opt for one, the time you spend sweating out in the gym is nothing, but a waste. [BREAKLINE]
Fad Diets: Why Are They Bad for Health?[BREAKBODY]
A fad diet means a restricted eating plan that lacks in sufficient calories. It is one of the methods for quick weight loss. There are different types of fad diets such as negative calorie diet, low fat diet, low carb diet, 3-day diet, and zone diet. However, before you opt for any such diet, you need to know about its effects on health.

Obesity is one of the serious problems found all over the world. It can give rise to several health problems. Therefore, you need to lose excess body weight and maintain healthy weight. There are different methods of weight loss such as medications, exercise and diet. Many people prefer the fad diet for immediate weight loss. But, it can have many adverse effects on your health. In fact, healthy diet is essential for maintaining appropriate body weight, physical fitness and strength and for overall good health. It should contain a correct proportion of proteins, carbohydrates and fats.

Fad Diets Explained

Fad diets include various types of diets which allow very low calories and hence, they may result in a quick weight loss. However, it may not be beneficial for your health. In most cases, it is not fat loss, but it's actually water loss. Most fad diets are short-term diet plans and their menus are monotonous and do not provide adequate nutrition.

Effects on Your Health

Fad diets that promise easy and quick weight loss involve eating one type of food. It doesn't give the benefits that a balanced diet provides. It is suggested that you can take dietary supplements. But, the fact is that many supplements are absorbed by the body only if they are taken along with foods, which are not allowed in fad diets. If you stick to fad diets for a prolonged time, then you may develop nutritional deficiencies.

Usually, fad diets are over-restrictive and boring. After the first few days, you will not be able to enjoy these foods and probably give up this diet. Many such diets don't allow consuming enough servings of vegetables and fruits. Hence, you may develop the deficiencies of essential nutrients such as vitamins and minerals.

Our body requires the right proportion of carbohydrates, proteins and fats such as 45-65% of carbohydrates, 20-35% of fats and 10-35% of proteins through the diet. This requirement is not fulfilled through very low-fat or very low-carb diets. Very low-fat diets can cause deficiencies of essential fatty acids such as omega-3 and omega-6 fatty acids. There may be also insufficiency of fat-soluble vitamins including A, D, E and K. Very low-carb diets contain a high amount of proteins. Such high-protein diet is not suitable for people having chronic kidney diseases. There is a possibility of developing osteoporosis (bone loss) due to excessive calcium excretion by the body in order to buffer acidity. Very low-carb diets exclude whole grains. As a result, there may be deficiency of fiber, thiamine (B1), magnesium and folate. Lack of dairy foods can give rise to the deficiency of vitamin D, calcium and riboflavin. You may suffer from the deficiencies of vitamins A and C as wel l as folate and potassium due to insufficient quantity of fruits and starchy vegetables in the diet.

Vegan diets don't allow any kind of animal products. Generally, they are rich in carbohydrates and fibers. They contain a very low amount of creatine, which is a constituent of meat. This supplement is essential for bodybuilding. Vegan diets are also deficient in iron, calcium, zinc and vitamins B12 and C.

Quick weight loss can be a temporary solution. Fad diets don't lead to any permanent weight loss. You may lose weight as long as you stick to the diet program. However, once you move on to your regular diet, there will be a quick and significant weight gain.

Some healthy eating guidelines are as follows:

• Eat large amount of vegetables and fruits, beans, whole grains, seeds and nuts. You can also include some lean meats, eggs, fish, low-fat dairy products as well as mono and polyunsaturated oils. They provide all the nutrients that are essential for your health.
• Drink plenty of water, as it is necessary for maintaining proper functioning of body organs.
• Limit intake of foods containing saturated fats, excess salt, excess added sugars and alcohol. Such foods can increase obesity.

It is always better to have a healthy and balanced diet and regular exercise to maintain a healthy body weight, rather than going on fad diets which make you deficient in essential nutrients affecting your overall health. Proper nutrition is very essential for a healthy, quality life. Eat healthy and live healthy! [BREAKLINE]
Muscle Building Foods[BREAKBODY]
Everyone obsessed with muscle building, dreams of having an access to that magic potion, which will help them gain weight overnight. Every morning one stands in front of the mirror, to see if their chest width has grown overnight or whether well toned muscles are bulging out of their biceps. Well, this dream will remain a dream if you do not eat proper foods along with proper exercise. Sweating out in the gym and not eating muscle building foods, will be a waste of time and money. So what are the good muscle building foods to eat? Let's find out.

Best Muscle Building Food

A well balanced diet rich in all nutrients will be important not only to build muscles, but also for the overall health of the body. So your diet should include variety of foods in proper quantities. People wanting to build muscles should preferably eat after every two to three hours. Given below are some of the muscle building foods for men and women.

Protein Rich Food
Proteins are rightly called the building blocks of our body. Proteins contain all the essential amino acids which are important for regeneration of tissues and repairing muscles after a good, heavy workout.

Food Obtained from Animal Sources
Types of fish like tuna, cod, salmon and swordfish are rich in protein and facilitate muscle gain. Meat and poultry foods like chicken, turkey, beef and red meat form an important part of muscle building foods. When we talk about muscle building, how can anybody forget eggs? Eggs are rich in proteins and hence favorite among all muscle builders. Muscle building will be incomplete without eggs.

Vegetarian Food
Vegetarians need not worry, because there are plenty of protein foods for vegetarians. Protein rich foods include legumes like chickpeas, split peas, lentils, flageolet and kidney beans. Soy products, cereals and whole grain are also good sources of protein. Seeds and nuts rich in protein are sunflower seeds, pumpkin seeds, almonds, peanuts and hazelnuts. Even vegetables like cabbage, mushrooms, potatoes, broccoli, spinach, lettuce, etc. have good quantity of protein.

Fruits
Fruits like avocados, dates, apricots, bananas, papaya and watermelon also help to build muscles. Fruits are also rich in antioxidants, which are beneficial for the body to avoid muscle cramps and fatigue.

Dairy Products
Appropriate quantity of milk and milk products like cheese, butter and yogurt can also improve overall health of the body.

Whey Protein
Whey protein is said to be the best muscle building foods for women and men. Whey protein contains all the essential amino acids. Whey protein is an important body building supplement, because our body cannot produce all the amino acids required by the body to build muscle mass. The best whey protein is whey protein isolate, as it contains very less amount of fat and has about ninety percent protein. Whey protein can also strengthen the immune system of the body. Body builders lifting heavy weights can be induced with minor health problems or fatigue. Whey protein is extremely essential because it enhances the levels of glutathione an antioxidant, found in cells.

Food with Fats and Carbohydrates
Only eating protein rich foods will not be sufficient, our body also needs other nutrients like vitamins, carbohydrates and fats in appropriate quantities. So carbohydrate and fats are also an integral part of muscle building foods. Carbohydrates are essential for maintaining the energy levels of the body which are needed for the day-to-day activities. Vegetables and fruits are considered to be superior sources of carbohydrates. A healthy, nutritious breakfast is necessary when building muscles so include dates, fruits and whole wheat breads along with protein foods. Also remember to avoid junk foods, fried foods, soft drinks and caffeine.

Along with all these foods, drink plenty of water everyday. Also include fruit juices in your diet, it will help to avoid dehydration during heavy workouts. Do not take short cuts like steroids that will harm you in the long run. After all, bodybuilding is not an overnight thing. Rigorous exercise and the natural muscle building foods listed above will help you in achieving a strong, long-lasting and a fit body. [BREAKLINE]
Best Multivitamin for Bodybuilding[BREAKBODY]
Our diet at times isn't able to provide all the essential nutrients the body needs to develop, the best multivitamin is a combination of vitamins, minerals and nutrients. Those into bodybuilding use a lot of energy and strength to work out the muscles in their body. To support their bodybuilding goals they require not only protein supplements but also multivitamins. Each vitamin plays a crucial role in the body's metabolism and biochemical reactions.

Multivitamins also contribute to the body's process of producing hormones which are the mainstay of muscle growth. Bodybuilders need a good supply of multivitamins to support muscle recovery and replenish their bodies after a good workout. Intense weight training increases the need for vitamins to aid the recovery process. The benefits include increasing the body's efficiency of digesting food and boosting the immune system.

A good multivitamin for bodybuilders should assist the body's process of protein synthesis. This enables the body to supply more proteins for muscle build up. Proteins are the building blocks of muscles and if you take supplements that assist protein synthesis you will develop bigger muscles quickly.

When choosing a multivitamin, make sure that it assists the body's natural ability to produce hormones like testosterone. Hormones like testosterone fall under the anabolic steroid category and there are vitamin supplements that create biochemical reactions that create conducive environment for testosterone production.

A product that professes to increase the metabolism rate is also a good bet. Thousands of reactions are happening in the body all the time which are supported by vitamins and minerals. These reactions play a major role in the body's development, hence a product that has the ingredients to support this bodily function is essential.

The best multivitamin for bodybuilders, should have a combination of ingredients that suit each other and can be absorbed by the body easily. Some of the vitamins and minerals to look for in a product are vitamin B12, vitamin E and vitamin C, also look for magnesium, zinc and calcium.

There are a few products that claim a stake to being the best multivitamin for men. Bodybuilding is by no means easy and to get your body to respond to the stress is made easier with multivitamin supplementation. Take a look at the reviews below.

Universal Nutrition Animal Pak
This product is considered to be the best multivitamin for men in their 20s and is also effective for men over the age of 20. Animal Pak works as a good antioxidant and assists the digestion process of the body. It is a good blend of vitamins and minerals which create a base for muscle growth. The product has ingredients like carnitine and milk thistle which are good performance enhancers.

ConcenTrace Mineral Drops
It is considered to be one of the best liquid multivitamins in the market by some bodybuilders. The contents of this product work as catalysts and contribute to the body's ability of developing muscles and strength. The company claims that it uses the most powerful natural ingredients available to boost the well-being of the user.

Optimum Nutrition Opti-Men/Women
Optimum nutrition has the best multivitamins for women as well as men. It contains 8 free form amino acids that will help your muscles recover quickly and efficiently. For men it has few additional botanical components that boost virility.

Mulitivitamins replenish the body with essential vitamins and minerals, it acts as a base or foundation on which you can develop muscles. All bodybuilders know that a good workout regimen and rest schedule is required along with supplementation to get good gains. [BREAKLINE]
Foods Containing Casein Protein[BREAKBODY]
Casein is a type of protein which is present in mammalian milk. About 80% of proteins from cow's milk belong to the family 'caseins'. Similarly, about 60-65% of proteins found in human milk are caseins. These proteins bind to substances that contain phosphoric acid and hence, are termed as 'phosphoproteins'. Casein carries certain characteristic properties and so it is added to foods, supplements and medicines. It is also used to manufacture paints, safety matches, cosmetics, etc. When consumed as a food, it provides various amino acids, carbohydrates, calcium and phosphorus. 'Coagulation of casein' is the main process involved in the production of cheese. In Europe, casein is called 'caseinogen' especially when it is not in the coagulated form. Although it helps build muscles, some people who are allergic to casein need to exclude foods containing casein protei n from their diet.

These days, men are interested in 'abs' and women in 'curves'. 'Diet' has become a buzzword in the society. At the same time, increasing number of people suffering from allergies is a constant concern worldwide. People who are allergic to casein may exhibit symptoms like skin rash, itchy skin, swollen lips/tongue/throat/mouth, runny nose, coughing, wheezing, sneezing, nasal congestion, etc. A severe allergic reaction may end up in breathing difficulty, chest pain and/or skin hives. Such a serious reaction is known as 'anaphylaxis'. Those diagnosed with asthma are more likely to suffer from anaphylaxis due to food allergy. In such cases, serious symptoms may develop rapidly, within a few minutes. If you notice that every time you have a glass of milk or your favorite pizza, you suffer from swollen lips or skin rash, you should undergo an allergy test. Coming up, is a list of foods having casein protein.

Foods that Contain Casein

Dairy Foods: Casein is mainly found in milk. According to the study reports presented by the Food Allergy and Anaphylaxis Network (FANN), about 2.5% kids younger than 3 years are allergic to milk. Most people are allergic or intolerant to lactose (a sugar in milk). The number of people who are allergic or intolerant to casein are less when compared to 'lactose intolerant people'. If you are allergic to casein, foods that contain milk ingredients should be avoided. For instance, some dairy products contain casein protein like:

• Cheese
• Yogurt
• Butter
• Milk
• Pudding
• Cottage cheese
• Butter fat
• Ice cream

Anything made from milk contains casein.

Processed Foods: Casein is added for emulsification and texture. When caseinate is added to ham brine, it is easier to make slices of ham. Sodium caseinate can be present in chicken soup too. In case of allergy symptoms, one should check whether he/she has meat allergy or casein allergy. According to the 'Food Allergen Labeling and Consumer Protection Act of 2004′, the manufacturers have to mention on the label, whether the food contains any common allergen like casein. So you should check the labels carefully. Casein protein is often present in processed foods like:

• Coffee whiteners
• Whipped toppings
• Infant formulas
• Breath mints
• Fortified cereals
• Nutrition bars
• Protein-rich beverage powders
• Protein shakes
• Bakery glazes (buns and all baked goods)
• Salad dressings
• Processed meats
• Canned tuna
• Chicken broth or bouillon
• Fresh poultry (as it is infused with a solution to keep it fresh)
• Sausages and various fast food items like hot dogs, French fries

Non-dairy Foods: To increase the protein content of the soy products, manufacturers often add casein protein to the product. The soy product label should display 'casein, caseinates or sodium caseinate' in the list of ingredients. According to FANN, some non-dairy foods may have casein, like:

• Non-dairy whipped toppings
• Soy cheese
• Artificial butter flavor
• Margarine

The last section talks about medicines which have casein in them that may trigger an allergic reaction.

Medicines: Some chemical compounds that are used for 'tooth remineralization' contain casein. Many protein supplements contain casein. Casein ensures a sustained and slow release of amino acids into the bloodstream so that the body is able to use nitrogen in a better way. Casein is digested slowly and so consumption of casein between meals and before bed helps maintain an anabolic state. This property is especially useful for bodybuilders.

Having a list of foods containing casein protein comes in handy. Those who are allergic to casein should keep in mind that they might accidentally eat a food item containing casein and suffer a reaction. Even a nail polish containing casein may trigger an allergy. Those diagnosed with allergies should always carry their medicines (a shot of epinephrine, over-the-counter antihistamines) to avoid serious situations. One should call 911 in case of an emergency. And, those who are interested in bodybuilding should increase the intake of casein. [BREAKLINE]
Testosterone for Bodybuilding[BREAKBODY]
A hormone which comes under the group called androgen, testosterone is basically a kind of steroid secreted in the testes (by the Leydig cells) and ovaries in males and females respectively. Testosterone is also secreted by the adrenal glands in small amounts, both in men and women. Though it is also secreted by females, testosterone is primarily known as a male sex hormone. It is considered highly important for muscle building. Secretion of testosterone is also attributed to characteristics like deep voice, aggression, facial hair, lower body fats and premature hair loss. Let us now understand the relation between testosterone and bodybuilding.

Importance of Testosterone in Bodybuilding
Bodybuilders take the assistance of testosterone supplements in order to increase the size of muscles. Such kind of external hormones help in pushing the body beyond its natural limit. Testosterone is a hormone which promotes the build-up of red-blood cells in the body. This in turn allows us to work out with lot more energy and strength. The testosterone supplements come in different forms like topical, injectable and oral. Anabolic effects of testosterone are mainly the growth and strengthening of muscles. Another important aspect of testosterone-induced anabolism is the rise in density and strength of bones.

Side-effects of Testosterone Supplements
The side-effects of testosterone supplements in men include the rise in LDL cholesterol levels, decreased HDL cholesterol, gynecomastia, acne, abnormal liver function, high blood pressure, testicle shrinkage and prostate enlargement. In women, the side-effects associated with high blood pressure, cholesterol and acne are the same as in men. Apart from these problems, other abnormalities observed in women include the deepening of voice, facial hair growth, baldness, etc. The long-term health problems resulting from testosterone intake are liver failure, cancers, heart disease, neurological problems and weight-related issues.
Testosterone Supplements List
The first thing to keep in mind while using testosterone for bodybuilding is that guidance of doctors in deciding on the dose is necessary. Teenagers should strictly avoid taking testosterone supplements; it may cause hormonal imbalance. In fact, most testosterone supplement products are meant only for those above 20 years. The dose of testosterone should be taken as per the recommendations of doctors. Here is a list of testosterone supplement products available in the market.

Viraloid
The Viraloid testosterone supplement is prepared by deriving steroidal alkaloids from the plants which contain high amounts of sterol. It is responsible for causing a rise in luteinizing hormones, which in turn increases the production of testosterone in our body. A company called 'Vyotech Nutritionals' manufactures this product. The benefit of using this product is that it works better in the long run.Humanofort
This product helps our body in increasing the production of testosterone. It is basically an embryonic peptide matrix. Humanfort also contains different kinds of growth factors. They include the insulin-like growth factors (IGF-1 and IGF-2), nerve growth factors (NGF), fibroblast growth factors (FGF), connective tissue growth factors (CTGF) and epidermal growth factors (EGF). The adrenal hormones l ike 17-hydroxycorticosteroids (17-OHCS) and 17-ketosteroid sulfates (17-KS-S) are normalized by the intake of this product.ZMA
It is an anabolic mineral formula designed scientifically and contains Magnesium Aspartate, Zinc Monomethionine and vitamin B-6. This mineral formula helps in strengthening the muscles by raising the anabolic hormonal levels in our body.
Herbs for Bodybuilding
The herbs described below help in raising the testosterone levels in our body. You may find these herbs in different testosterone supplement products available in the market.

Tribulus Terrestris
This herb is found in Bulgaria. Tribulus terrestris is responsible for increasing the level of luteinizing hormones in our body; the luteinizing hormones in turn help raise the testosterone levels in our body.Avena Sativa
This herb functions in a manner similar to that of Tribulus terrestris. Avena sativa (wild oat) is a herb which stimulates the production of luteinizing hormones and thereby increases the testosterone levels in our body.Eurycoma Longifolia Jack
This herb not only stimulates the production of luteinizing hormones, but also frees the bound testosterone.
Natural Bodybuilding
The use of testosterone sounds tempting from the point of attaining short-term gains. One should however, take up natural bodybuilding for a slow but steady growth of muscles. One should also keep in mind that over-sized muscles are of no particular use without a healthy and strong body. It would only harm the overall health in the long term. Along with testosterone, muscles also need proper training to gain strength. Regular exercise & workouts and a balanced diet would help attain proportionate and healthy muscles. The temptation of growing the muscle mass in a short span of time draws people towards illegal use of testosterone. One should keep in mind that the side-effects of illegal use of testosterone drugs outweigh its benefits.
As far as possible, one should avoid the use of testosterone for bodybuilding. In case of low testosterone levels, supplements must be taken under the guidance of doctors. Finally, one can say that natural bodybuilding is the best.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject. [BREAKLINE]
Nitric Oxide for Bodybuilding[BREAKBODY]
Are you one of those body builders looking for supplements that could boost your muscle growth? Supplements are plenty but many times, one regrets after using them. This is because results are unsatisfactory and moreover one laments over the cost incurred in buying those expensive supplements. However, a supplement which stands apart from other products and is backed up with plenty of positive customer reviews is one that contains nitric oxide. In fact, nitric oxide for bodybuilding can be a valuable addition to a bodybuilder's diet, as it promotes muscle growth at a rapid rate.

Function of Nitric Oxide
The main function of nitric oxide in our body is to regulate blood flow in different parts of the body. The compound that is naturally found in our body controls the various aspects of blood vessels, such as contraction and expansion. It is like a neurotransmitter that sends signals to blood vessels, conveying either to contract or expand. For instance, nitric oxide stimulates enhanced blood flow to the stomach and the intestines, after a heavy lunch. As more blood is diverted to the stomach, it helps digest food properly.

Nitric Oxide and Exercise
When you are doing a rigorous exercise session, such as a cardiovascular workout, the flow of blood increases to different parts of the body. To be more specific, as the exercise intensity increases, blood flow to different muscle groups in our body increases proportionally. However, this is actually carried out by the nitric oxide, which tells blood vessels to expand, so as to stimulate blood flow to these muscles. The increased blood circulation to the muscles act as a medium of transportation of essential nutrients, such as proteins and vitamins. Thus, the increased blood flow due to presence of nitric oxide ensures that sufficient amount of nutrients are delivered to the muscles. This promotes muscle growth and helps in building muscles to the desired size.

Nitric Oxide and Body Building
This effect of increased blood flow to the muscles is short-lived. This temporary change in blood circulation is beneficial to pump up the muscles, lasts only for 30-35 minutes after exercise routine is over. However, in order to prolong this 'pumping' effect for considerable amount of time, using nitric oxide supplements is the best option. A workout routine sends more blood to the muscles for a short time. But with the intake of nitric oxide supplements, the muscles receive this 'increased blood circulation' effect for a longer duration, as the blood vessels remain expanded for an extended period of time. This in turn reduces the time to repair muscles after an exercise routine. The increased blood flow for a relatively long time means greater muscular strength and stamina.

Ingredients in Nitric Oxide Supplements
Nitric oxide body building supplements contain amino acids like arginine that alleviate nitric oxide level in our body, which in turn helps to boost blood flow round the clock, thereby increasing muscle growth.

Caution
Nitric oxide supplements are no substitute for exercise. Practicing a daily workout routine is a pre-requisite to gain muscle mass. One simply cannot depend on these supplements for muscle growth. Nitric oxide supplements will allow you to achieve increased muscle mass, only when it is coupled with a regular exercise routine.

Side Effects
Anything of too much is not good for health and this certainly holds true for nitric oxide. As nitric acid supplements contains arginine, an amino acid, overdose of amino acids generally cause the following side effects:

• Nausea
• Diarrhea
• Weakness
• Fatigue

The aforementioned nitric oxide side effects are a rarity when the prescription dose is followed correctly. On the whole, a faster muscle growth along with exercise and nitric oxide supplements will surely serve the purpose. [BREAKLINE]
Full Body Workout Routine[BREAKBODY]
Working out the full body in a balanced manner in order to make the muscles strong is the goal of anybody who is in bodybuilding. Exercising the full body requires proper planning and its implementation strictly. Muscles of the chest, back, biceps, triceps, shoulders and legs are exercised in the full body workout. Such routines include a variety of exercises and are spaced over a period of time interspersed with appropriate gaps of rest. The diet plays an important role in the nourishing the body and growth of muscles.

Complete Body Workout Routine
Let us have a look at the full body workout routines in the following paragraphs. The workout routine followed by Dane Fletcher, a former Mr. Olympia is presented below.

Dane Fletcher's Routine
Dane Fletcher categorized the exercises he performed as 'Workout 1′ and 'Workout 2′. The workout was planned in a cycle of 2 weeks. In the first week, workouts were performed on Monday, Wednesday and Saturday. Tuesday, Thursday, Friday and Sunday were reserved for rest. Workout 1 was performed on Monday and Wednesday while on Saturday, Workout 2 was done. In the second week, workouts were performed on Monday, Thursday and Saturday. Rest was taken on the remaining days. The workouts included in Workout 1 were: Bench Press, Incline Flies, Incline Press, Barbell Rows, Pull Downs, Behind the Neck Press, Dead Lifts, Bent Laterals, Side Laterals, Hanging Raises and Crunches. The second category, i.e. the Workout 2 included Barbell Squats, Leg Curls, Hack Squats, Barbell Curls, Standing Calf Raises, Triceps Pushdowns, One-Arm Preacher Curls and Lying Triceps Extensions.

Workout 1	Workout 2
Bench Press 3 x 8	Barbell Squats 4 x 8
Incline Flies 2 x 8-10	Leg Curls 3 x 8
Incline Press 3 x 8	Hack Squats 3 x 8
Barbell Rows 3 x 8	Barbell Curls 3 x 8
Pull Downs 3 x 8	Standing Calf Raises 3 x 8
Behind The Neck Press 3 x 8	Triceps Pushdowns 3 x 8
Dead Lifts 3 x 8	One-Arm Preacher Curls 2 x 8
Bent Laterals 2 x 8	Lying Triceps Extensions 2 x 8
Side Laterals 2 x 8
Hanging Leg Raises 3 x max
Crunches 3 x max

The names of the workout with the number of sets and repetitions to be performed are presented in the table above. For example., 'Bench Press – 3 x 8′ means that 3 sets each of 8 repetitions of the workout have to be performed.

Three Day Routine for Beginners
A simple full body workout routine for beginners, this 3-day program would help in the overall development of muscles. In this 3-day routine, the following workouts are included: Bench Press, Barbell Rows, Incline Press, Squats, Upright Rows, Lying Triceps Extensions, Stiff Legged Deadlifts, Barbell Curls, Dumbbell Kickbacks and Concentration Curls.

Workout 1

Bench Press 3 x 8-12

Barbell Rows 3 x 8-12

Incline Press 3 x 8-12

Squats 3 x 8-12

Upright Rows 3 x 8-12

Lying Tricep Extensions 3 x 8-12

Stiff Legged Deadlifts 3 x 8-12

Barbell Curls 3 x 8-12

Dumbbell Kickbacks 3 x 8-12

Concentration Curls 3 x 8-12

Diet for Complete Body Workout Routine
The diet for entire body workout routines should be taken 6 times a day. Short meals of such kind help in fulfilling the nutrition demands of the body. Meals taken every 2-3 hours help in muscle building. Food should be rich in proteins, fibers and carbohydrates. Vegetables and fruits are extremely important to keep the body fit. They provide various kinds of minerals and vitamins. The carbohydrate diet should include whole wheat and oats in the morning while maldextrin and dextrose during and after workouts. Fruits, proteins and complex carbohydrates need to consumed one hour after the exercise.

Complete body workout routines are definitely a good option in developing a strong and muscular body. The fact that all possible muscles of the body are worked out make them the best workout routines. [BREAKLINE]
1000 Calorie Workout Routine[BREAKBODY]
Regular exercise is as important as following a diet, if you really go back to a lean figure. Non of the crash diets or Atkins diet can help you get into shape, if you do not exercise. The trick to lose weight loss is to burn more calories than what you consume. Just following a balanced diet is of no good use. Combine that diet with a "1000 calorie" workout is the right way to get yourself back into those skinny jeans and dresses complimenting your figure. Burning 1000 calories in a day is a tough job. Excessive exercise can tire you out and discourage you from your workout routine. Thus burning them in two or three sessions in a day is a wiser decision.

Running
Running is most effective ways of losing weight. This cardiovascular exercise is a good workout routine and can help you lose weight all over your body in just a month, if you do it religiously. For every one mile you run in 10 minutes, you burn up to 100 calories. If you weigh around 150 pounds you will burn more and if you weigh less, you'll weigh less. For every 3500 calories you burn you lose one pound, which means you will have to run five miles in a week to lose one pound. Cracking this numerical truth by combining a few more exercises over the span of entire day, is any day easier than just following a diet or workout in one go.

Swimming
Swimming is an activity that can be done throughout your lifetime. Benefits of swimming are that it helps you lose weight all over your body. It not only improves your heart rate, but also strengthens your stamina and endurance. Swimming one mile in 30 minutes, will help you burn 900 calories if you weigh close to 150 pounds. Initially swimming at such a speed may seem like a preposterous expectation. However, with practice and time, you will be able to swim faster than this. Butterfly and freestyle strokes also help you to develop your muscles and lose the unwanted flab in no time.

Cycling
Cycling is a great way to explore your surroundings and burn calories. If you cannot find time to exercise, the best workout routine for you would be to use a cycle to get to college or office. Cycling with a moderate effort will develop your calf muscles, improve your strength and build your stamina. By cycling, 12 to 13.9 miles per hour you will burn 480 calories to 596 calories. If you increase the speed to 16 to 19 miles per hour the calories burned will be 720 to 892 calories. Besides burning calories, cycling helps in transforming fat on your stomach into abs. The motion of pedaling strengthens your back and lower, preventing the risk of health problems such as slip discs.

Sports
Playing sports such as basketball, football or badminton is a way of staying fit and burning calories. Playing these games for an hour can help you burn 560 calories. Playing any kind of game is an excellent way to reduce stress and get your mind engaged in a productive activity.

An ideal 1000 calorie workout routine is to divide it into a morning and evening session. For instance, if you are swimming in the morning then go cycling in the evening. Breaking down sessions, gives you time to rest and restore the energy. Doing any of these exercises (one in the morning and the other in the evening) is a brilliant way to have a fit and a healthy body. To lose weight permanently avoid eating junk and follow the diet to look stunning in just a month! [BREAKLINE]
Muscle Building Supplements that Actually Work[BREAKBODY]
You must have seen plenty of ads touting the miraculous effects of latest 'steroid-like' muscle building supplement. It's really difficult to trust those magazines because you know that it's the supplement company ads that keep the magazines in business. But there are muscle building supplements that actually work.

Remember, supplements never give you steroid like results. There are nutritional supplements which are designed to facilitate the synthesis of new muscle. These supplements assist your body in turning macronutrients – protein, fat and carbohydrates – into muscle tissue. You must be familiar with multivitamins, available from several sources and in various forms. Multivitamins play an important role in synthesizing basic macronutrients and help build new muscle tissues.

Supplements that Help Build Muscles

For Men
Protein Powder: Since it is difficult to get all your protein requirements from your daily diet, protein powders and shakes can be used to supplement a basic diet. Protein powder can be the best supplement for men as it helps increase the muscle mass. This supplement provides added protein and helps synthesize new muscle. Experts recommend a minimum of 2g of protein per pound of body weight, for men interested in building muscle.

It can be difficult to meet your daily protein requirements solely from food sources of protein such as meat, fish, legumes and dairy products. Consumption of protein powders for supplementation makes this much more feasible. The good news is that protein powder supplements are inexpensive and are readily available at sports nutrition retailers and pharmacies. As amino acids are the building blocks of proteins, amino acid supplements are helpful for muscle building.

Creatine: Creatine is found in muscle tissue of all warm-blooded animals. Creatine supplement is the most researched and studied supplement in history. It provides instant energy for near-maximal muscle contractions, and it also helps fill the intracellular space in muscle fibers. These two effective properties make creatine extremely valuable for building muscle size and strength in athletes.

Creatine supplements are also readily available and inexpensive. You will find them in the same places you find multivitamins and protein powders. Earlier, it was suspected that creatine caused severe muscle cramping and high blood pressure. But if it is administered under proper guidance of a trainer, there are no side effects of creatine. It was discovered that side effects were a result of improper hydration, rather than the supplement itself.

Glutamine: Glutamine is the amino acid synthesized by your body, which is found in abundance in the muscle tissues. It helps prevent muscle wasting and improves muscle recovery. You might be knowing that the hormone cortisol, released by the body during stress, is responsible for accumulation of fat and muscle breakdown. Glutamine blocks cortisol and thus prevents excessive muscle break down. It helps to maintain lean muscle mass and promotes healthy immune system.

But the main point to note down is that glutamine and creatine supplements should not be taken at the same time, as these two amino acids compete for receptors. It is recommended that glutamine should be taken before workout, while creatine supplement is taken after workout. Branched chain amino acids (BCAA) supplements, essential fatty acids supplements are some of the best bodybuilding supplements for men.

For Women
A few decades before, only men were interested in muscle building. These days, women are also interested in muscle building activity. In order to get a needed size, or to increase the strength, and also to boost the confidence levels, many women opt for muscle building.

Muscle building supplements for women are different from those meant for men. There are specially designed creatine supplements for women which do not cause any side effects. Vitamin B supplements and the calcium supplements are necessary for building bones and for proper metabolic processes of the carbohydrates, proteins and fats. Protein supplements and full essential fatty acid supplements are also good for women interested in muscle building.

For Teenagers
Actually teens do not require any supplements for muscle building and I would suggest that they should not take any such supplement. They can get great results with the help of regular exercise, workouts and balanced, healthy diet. In fact some supplements can cause severe damage to their body.

If teens insist on muscle building supplements, then it is important to stick to some reliable products. For instance, teens under 16 may take protein shakes and bars, whey products, soy products, multivitamins, while teens belonging to the age group 16-19 may take creatine, glutamine, amino acids, BCAAs, anabolic flavones, nitric oxide supplements.

reviews of all the muscle building supplements emphasize that the supplements should be taken in the appropriate dosage to avoid any kind of serious side effects. For instance, nitric oxide, the gas, improves the flow of blood to the muscles, which in turn helps to increase the supply of nutrients to the muscles during a workout session. But excess nitric oxide in the body can cause generation of oxygen byproducts during metabolism, resulting in cellular damage. So, for quick muscle gain, excess quantity of any supplement should not be taken.

You should consult your physician before opting for any supplement. Remember, there are no shortcuts for muscle building, it's not an easy task. Discipline and a lot of hard work can help you achieve your goal. [BREAKLINE]
Vegetables High in Protein[BREAKBODY]
Although animal protein is the best source of protein, it is a storehouse of unhealthy saturated fat, high calories, and high cholesterol. So, a healthier alternative is plant protein, which packs all essential vitamins and minerals required for good health, and is low in fat, as well. It cannot be denied that plant protein is not on a par with animal protein. However, by following a well-balanced diet, which comprises a variety of foods, meeting the daily protein requirement should not be a challenge. The following tells you about vegetables which are good sources of protein.

Broccoli
A member of the cruciferous vegetable family, broccoli is a no-brainer for a low fat high protein diet. Apart from being a storehouse of vitamin A, vitamin C, B vitamins, iron, dietary fiber and essential minerals, it is also a good source of protein. Munching on a mere cup (78 g) of chopped broccoli gives you 2 grams of protein.

Spinach
No healthy diet is complete without the special green called spinach. 1 cup (180 g) of cooked and boiled spinach (without salt)* packs 5 grams of protein. This vegetable is also abundant in vitamin A, vitamin C, iron, dietary fiber, all the B vitamins, and essential minerals.

Asparagus
This lanky, green perennial plant always makes it to the menu of health-conscious people. For a slender vegetable, it is quite nutritionally dense. A mere cup (90 g) of cooked and boiled asparagus has 2 grams of protein. So, add generous amount of this veggie to your meals and enjoy the bliss of good health.

Brussels Sprouts
Jampacked with vitamins, minerals, fiber, and protein, Brussels sprouts are one combined package of taste and nutrition. Each cup (78 g) serving of cooked and boiled Brussels sprouts (without salt)* offers 2 grams of protein. Recent research suggests that these veggies contain four organic compounds that have potent anti-cancer properties.

Artichokes
Artichokes are nature's beautifully packaged inventory of nutrition. Known as a great source of potassium, magnesium, calcium, vitamins and dietary fiber, these veggies also score high when it comes to protein. 1 medium artichoke (120 g) contributes 3 grams of protein.

*Salt does not affect the protein content of the food. However, it does increase the sodium content. So, people who are on a sodium restricted diet, may avoid adding salt to their meals.

Other Vegetables and Foods High in Protein

Foods	Serving size (g)	Protein Content (g)
Soybeans	100	36
Mung beans	100	24
Kidney beans	100	24
White beans	100	23
Navy beans	100	22
Black beans	100	22
Pinto beans	100	21
Lima beans	100	21
Sunflower seeds	100	21
Almonds	100	21
Cashews	100	18
Oat bran	100	17
Wheat flour, whole grain	100	14
Brazil nuts	100	14
Whole wheat bread	100	10
Pecans	100	9
Cornmeal whole grain	100	8
Brown rice, long grain	100	8
Garlic	100	6
Quinoa	100	4
Zucchini	100	3
Sweet corn	100	3
Potato	100	3
Mushrooms, white	100	3
Dandelion greens	100	3
Yam	100	2
Watercress	100	2
Sweet potato	100	2
Scallions	100	2
Okra	100	2
Chicory greens	100	2
Cauliflower	100	2
Beets	100	2
Turnip	100	1
Tomato	100	1
Squash	100	1
Rutabaga	100	1
Radish	100	1
Pumpkin	100	1
Parsnip	100	1
Onion	100	1
Lettuce	100	1
Endive	100	1
Eggplant	100	1
Celery	100	1
Carrot	100	1
Cabbage	100	1

According to the Centers for Disease Control and Prevention, the daily protein requirement for men is 56 grams, and for women, 46 grams. The main benefits of following a low fat and high protein vegetarian diet are weight loss, low blood cholesterol levels, low incidences of heart disease, and overall, a healthy immune system. Take care! [BREAKLINE]
Workout Plans for Beginners[BREAKBODY]
It is said that working out the body to lose weight and sculpt the body is very similar to the process of gaining excess weight or becoming obese. The only difference between these processes is the conscious efforts we put into the former. Though the process of gaining weight takes place without conscious efforts, it is known to affect the body in many ways. In fact, excess fat makes the body systems work harder; it is just that the weight gain process is passive. Especially the digestive system is under tremendous stress. These and many other factors play an important role in deciding how healthy or body is. One can make use of the workout plans to have a healthy body. The beginner workout plans presented below should prove to be useful.

Beginner Workout Plans

Beginners should start with some easy-to-do exercises. A workout plan is basically divided into cardio and strength training exercises. A suitable workout plan should be incorporated in the daily routine to start shedding the excess fats and becoming healthier. The free workout plans for beginners presented below should prove to be useful.

Cardio Beginner Workout Plans
The cardio exercise is important from the point of blood circulation and thereby, maintaining the overall health. There are many different types of cardio exercises such as walking, jogging, running, etc. The treadmill exercises also come under cardio exercises. One of these exercises need to be performed at least 3 times a week for a duration of 30 minutes. It is advisable not to indulge in an intense workout that doesn't last for more than 10 minutes. One should always proceed in a step-by-step manner; it is the best beginner workout plan that one can start with. Many such cardio workout plans can be used. These beginner workout routines for men and women prove to be of great help in starting off with the process of building a lean body.

Strength Training Gym Workout Plans for Beginners
The strength training workout are considered to be as important as the cardio exercises. These workout routines for beginners help in shedding the excess fats and also allows to build strong muscles. The workouts mentioned below should be tried out only twice a week. This is because a beginner could suffer from muscle soreness provided he/she tries to overdo the exercise; the gym workout routine for beginners should therefore, be undertaken carefully. The exercises meant for particular body muscles are given below.

Body Part	Workouts
Chest	Dumbbell Flys, Dumbbell Bench Press
Biceps	Seated curls
Triceps	Triceps PushDown
Back	Seated Rows, Wide Grip (Lat) Pulldown
Legs	Leg Curl, Leg Extension, Leg Press

Swimming Workout Routines for Beginners
There are many ways in which one can build up the stamina and strengthen muscles by means of swimming. It is possible to have a lean body free of excess fats by continuing swimming on a routine basis. A newbie in the beginning phase should swim the distance of 25 m four times (one after other). This distance can be increased up to 500 m in order to build up the stamina.

4-Week Swimming Plan: A 4-week plan is recommended for beginners. This 4-week plan has to be repeated twice in succession. Three weeks of this beginner workout schedule are meant for gradually increasing the intensity. The last and 4th week is reserved for resting.

There a few things a beginner should keep in mind while starting off with a workout. It is not easy to get out of the comfort zone and perform exercises on a regular basis. Putting enough effort into workouts along with maintaining a healthy diet is important. Nourishment of the body is as important as exercising it. Enough rest also is one of the factors which plays an important role in the process of bodybuilding. It helps the muscles to recuperate from the stress experienced during workout sessions. The beginner workout routine of swimming presented above should be helpful.

The different types of exercises covered in the beginner workout plans should help in building a healthy body. Consistency is an important aspect of any kind of workouts. Performing a particular exercise on a regular basis trains the muscles to make them stronger. The workout plans, should therefore prove to be very beneficial. [BREAKLINE]
Weight Gain Supplements for Men[BREAKBODY]
There are two reasons behind taking weight gain supplements, viz, to increase muscle weight and to gain body mass. Men who are extensively involved in body building activities take supplements for gaining muscle mass, while lean and thin underweight men mostly take them for the purpose of increasing their body mass. Such weight gain supplements come in forms of liquid, powder, pills and capsules. Powders are usually recommended by health experts as they are devoid of synthetic hormones.

Weight Gain Supplements Reviews

The composition of weight gain supplements vary. Pills and capsules usually contain testosterone and are not safe for consumption. Taking testosterone rich bodybuilding supplements causes outbreak of acne, pimples and health disorders like, enlargement of prostate and prostate cancer in the long run. Some products are enriched with sugars, to increase the calorie intake and for rapid increase in body mass. Such supplements are usually administered by doctors to underweight people. The side effects are more often observed as sudden rise in blood sugar level and many forms cardiac complications. Thus, you can see that weight gain pills are not at all safe for men.

Weight gain powders and drinks are preferred over pills. They have a proportionate blend of proteins, amino acids, carbohydrates and fats. Proteins and amino acids are the main elements aiding in muscle growth and repair. Protein powders cause rapid increase in muscle mass in a healthy way. Even weight gain powders containing whey, soy, egg protein and vitamins are also safe. Similarly, carbohydrates provide the necessary energy to the body while fats cause weight gain.

Supplements containing Gamma-Aminobutyric Acid (GABA) and L-glutamine are suggested to men for gaining body mass quickly. GABA stimulates secretion of human growth hormone (hGH). Dehydroepiandrosterone (DHEA) is more often consumed by body builders as it stimulates androgenic hormones, which further cause healthy muscle gain. Another common substance present in weight gain supplements for men is creatine. It's one of the most essential elements for gaining muscle mass. A unique blend is provided in many products, which you can find out from the composition of ingredients printed on the pack.

The results of weight gain supplements depend on your requirement and your body's adaptability to them. From the reviews we have found out the following products to be most preferred by consumers.

Protein Based

• Met-Rx Whey Protein Nature's Best Isopure
• Sportpharma Just-Whey
• Optimum Nutrition Serious Mass Weight Gain Powder
• Genesis Super Weight Gain Dietary Supplement
• Gold Standard 100% Whey
• AST Muscle XGF Chocolate
• Vitol Russian Bear 5000 Weight Gainer

DHEA Based

• Weight Ultimate Nutrition DHEA
• NutraBio DHEA Powder
• Douglas Laboratories DHEA Sublingual Powder

Creatine Based

• AST Micronized Creatine
• Now Foods Creatine Monohydrate Pure Powder
• Myoswell Creatine Formula
• BSN CellMas Creatine Powder
• Nature's Best Creatine
• Optimum Micronized Creatine Powder

You can also prepare weight gain supplements at home. Include complex carbohydrates and natural sources of fat in your diet. Prepare protein shakes with milk, egg and soy products. You can also grind almonds, cashews and peanuts with milk to treat yourself a healthy drink. All foods rich in proteins (pulses and lean meat) and fruits like, apples, banana, strawberries must be included in your diet regimen.

You must consult your doctor before taking any kind of supplement. Your doctor will diagnose your health and suggest you the right product. Discuss with your doctor if you have a history of any health disorder. Avoid taking hormonal supplements as they are not safe in any way. Read the instructions provided in the manual before determining the dosage for yourself. Most importantly, you have to exercise for at least half an hour everyday to get positive results. [BREAKLINE]
Lifting Workouts to Get Cut[BREAKBODY]
It is a well-known fact that most of the youngsters nowadays are looking out for huge and well toned arms. However, there are many who strive to get cuts on their bodies! And now, here's the third fact.. there are people, who eagerly crave for huge and well toned muscles as well as getting a cut! Well, that's interesting! But let me tell you, achieving both the goals is quite challenging and difficult, but definitely not impossible!! You can certainly build those 'massive muscles' and at the same time develop cuts on your body. Weightlifting routines to get cuts is the best and a popularly followed method of achieving your goals. However, these weight training workouts to get cut, strength training exercises and muscle building routines, need to be planned properly you also need to do it in the supervision of a qualified physical trainer. Not only this, but there are many mor e factors to be discussed in detail.

Tips for Weightlifting Workouts to Get Cut

Now, understand that your intention is to get a huge body as well as developing cuts is a difficult task requiring a lot of commitment towards self health and also dedication towards exercises. Therefore, consider reading the following tips, that would help you achieve your goals in a healthy manner.

Workouts and Exercises
Performing regular workouts and doing all the exercises properly is the key to gaining huge muscles as well as cuts. You need not spend hours in the gymnasium, doing intense workouts and sweating it out all at once! An hour of workout, that targets all the muscle groups properly by including at least one exercise for every muscle is more than enough. Start your workout with a good warm up session and some stretching exercises. Remember, lifting heavy weights is the most important factor of your lifting workouts to get cuts. The heavier the weight, the more intense and beneficial the workout gets! Intense repetitions will result in fast usage of energy, a part of which will be spent in developing muscle size and cut and the other part will be spent in lifting those heavy weights. 5 – 8 repetitions would suffice. Some experts recommend 6 – 9 repetitions, however get it sorted out with your physical trainer and find out which one wou ld be suitable for your body.

Diet
Increase in the calorie intake is suggested. Certainly to increase muscle size and become 'big', increasing the calorie and protein intake proves effective. However, here the challenge (rather twist!) is, that on one side you are looking out to increase your muscle size and therefore eating a lot, on the other side, you also want cut and therefore do not want too much of fat to accumulate in your body. So how can you strike a balance between both? Well, the answer to this, monitoring the calorie and protein count and eating enough, just to fulfill the objective of muscle gain! You can do this by eating food that will not make you fat, and at the same time provide you with adequate protein and calories!

Fat Burning Exercises
By fat burning exercises, I mean to say cardiovascular exercises. Surely, these exercises should form an important part of your lifting workouts. Now, some might question that, why are cardio exercises advised along with lifting workouts to get cuts? Let me tell you the reason behind this logic. Your intention is to gain cuts as well as build muscle. For this, you are eating a lot and also have increased your calorie intake. Hence, now you need to balance your heavy diet and also the heavy workouts. Cardio exercises are the best way to do this! Perform cardio exercises for about half an hour or 40 minutes, but not more than that! Otherwise, there are chances that your body might get over exhausted and you would lose the muscle size and shape. Remember your focus is to burn fat and not muscle. Therefore, see that you get a cardio workout prescribed from your physical trainer, that will burn enough fat and at the same time preserve muscl e.

Exercises

Mentioned below are some exercises, that would help you in your muscle building endeavors. Need not perform all of them everyday. Include at least two of each in your workout and keep on interchanging combinations.

• Biceps: Bicep curls, preacher curls, hammer curls and bicep concentration curls.
• Triceps: Tricep press down, lying barbell extensions, tricep dumbbell extensions and tricep dumbbell kick backs.
• Shoulders: Side lateral raises, front lateral raises, shoulder press and bent lateral raises.
• Chest: Bench press, incline bench press, pec deck and dips.
• Back: Bent barbell rows, T-bar rows, one arm dumbbell row and pulley rows (seated).
• Legs: Hack Squats, sit ups and calf raises.
• Forearms: Wrist curls.

Apart from the above mentioned exercises, you can include other ones in your workout routine to get cut! However, see that you get your workout plan or exercise programs and balanced diet program prescribed from a qualified physical trainer and dietitian. [BREAKLINE]
Weight Training Routines[BREAKBODY]
In an age where physical appearance has taken priority, a well-toned and shaped body definitely brings its share of accolades. Weight training helps to burn fat, build muscles and strengthen the body. It is often confused with bodybuilding, which is more of a sport, whereas weight training is a form of exercise.

There are basically two types of training methods; free weights and machine weights. Free weights are inexpensive and are raised and lowered using hands and arms. They are good for beginners, as they increase muscle definition and endurance. Machine weights use a combination of simple machines and resistance to gravity as its technique, to strengthen muscles.

There is no perfect exercise routine that would 'fit all'. A combination of different raining equipment, depending on the personal requirement of an individual should be worked out with a weight trainer consultant. The routines can be split up into two areas; whole body workout where all muscle groups are worked upon over the week, and single muscle workouts that focus on specific muscle groups. Rest, recuperation and a healthy diet play an important role in weight training programs. Following are a few routines one could use to build muscles and tone the body.

For beginners, each set comprises 4 repetitions.

Day	Activity	No of Sets
1	Back and Triceps
	Dumbbell row	3
	Reverse fly	3
	Dumbbell triceps presses	4
	Bench dips	3
	Close grip bench presses	3
2	Chest and Biceps
	Flat bench presses	4
	Incline chest presses	4
	Pull-ups	3
	Standing barbell curls	3
	Seated barbell curls	3
	Concentrated curls	3
3	Rest
4	Shoulder and Legs
	Barbell overhead presses	3
	Rear lateral rise	3
	Single-arm lateral raises	3
	Front squats	3
	Standing calf raises	4
	Leg curls	3
5	Abdominal and Trapezoids
	Abdominal crunches	5
	Reverse crunches	4
	Weighted crunches and hanging leg raises	3
6	Triceps, Biceps and Legs
	Bench dips	3
	Close grip bench presses	3
	Standing barbell curls	3
	Seated barbell curls	3
	Leg curls	3
7	Rest

For advanced, each set comprises 12 repetitions.

Day	Activity	No of Sets
Daily	Cardio exercises	10 – 15 min
1	Chest and Biceps
	Push-ups on the ball	3
	Chest presses using a resistance band	3
	Flat bench presses	4
	Pull-ups	3
	Standing barbell curl	3
	Cross body curls with one hand	4
	Concentrated curls	3
	Hammer curls with one leg	4
	Crunches	3
	Dumbbell triceps presses	4
2	Abdominal and Trapezoids
	Abdominal crunches	5
	Side lifts	3
	Oblique crunches	3
	Reverse crunches	4
	Weighted crunches and hanging leg raises	3
3	Rest
4	Back and Triceps
	Dumbbell row	3
	Reverse hyper-extension on ball	3
	Barbell high rows	3
	Dumbbell pullovers	3
	Seated dumbbell curls	3
	Triceps push-ups	3
	Bench dips	3
	Close grip bench presses	3
	Kickback on one leg	3
5	Shoulder and Legs
	Barbell overhead presses	3
	Upright rows	3
	Rear lateral rise	3
	Internal and external rotations	3
	Front squats	3
	Standing calf raises	4
	Leg curls	3
6	Triceps, Biceps and Legs
	Bench dips	3
	Close grip bench presses	3
	Standing barbell curls	3
	Hammer curls with one leg	3
	Seated barbell curls	3
	Front squats	3
	Leg curls	3
7	Rest

One need not restrict themselves to any one type of exercise program. The health benefits of weight training includes a well-toned and strengthened body as well as better resistance to infection and illness. Weight training is beneficial for people of all ages and gender and will keep you feeling young and energetic. [BREAKLINE]
Workout Routines to Build Muscle[BREAKBODY] Many of us crave to have strong and well-built muscles, and a well-chiseled physique. However, there are two things to be understood; the first one is, this dream can turn into a reality only when you concentrate on all your muscle groups and give equal justice to their development while planning and performing your workout routines to build muscle. The second one is, do your workouts with enthusiasm and have patience. This is because, everything requires time, nothing happens overnight or even in a day or two!

(click on images to enlarge)

Bench Press

Squats

Triceps

Hand/Chest

Shoulders
Some fitness enthusiasts do not wish to increase their body mass and muscle size, but want to stay in perfect shape by doing exercises for all the muscle groups. For such people, this muscle-building routine would be a better option, as it will help them achieve their health goals. Beginners can also follow this workout routine, as it is necessary to make all the muscle groups habitual to the muscle-building exercises, and this workout routine will serve this very purpose.

Before starting any workout, make sure that you give a proper warm-up to all your body parts. A warm-up session for about 15 – 20 minutes should consist of activities such as cycling, walking exercises, running and jogging, push ups, dips, pull ups, jump rope, stretches, etc. Any of these activities would energize your muscles and get them ready for the workout to follow.

For all the exercises given below, 3 sets with 10 – 12 intense repetitions are enough for the first few weeks, and then you can move ahead for more exercises with free weights.

Shoulder Press

Squats (Weights)

Arms/Shoulder/Chest

Biceps

Crunches
Muscle Building Routines for Beginners
DAY ONE
Biceps Workout

Bicep Curls: Stand erect in front of a mirror and hold a barbell with weights attached to it in your hand. Now lift the barbell till your shoulders and then slowly bring it down.

Preacher Curls: Sit on a preacher bench with your hands stretched on the bench and palms facing towards the ceiling. Hold a barbell in your hands with weights attached to it, and then lift the barbell till your shoulder level. Lower it down slowly.

Incline Bicep Curls: Sit on an incline bench and hold one dumbbell each in both your hands. Lift either of the dumbbells till the shoulders and then bring it down gradually. Repeat the same for the other hand.
Triceps Workout

Tricep Presses: Stand in front of an overhead pulley and attach a bar to it. Fix the weight clip and then hold the bar from above with both your hands. Move the bar downwards completely and then bring it up slowly.

Lying Barbell Extensions: Lie down on your back on a flat bench. Hold a barbell in your hands with your hands facing upwards. Now slowly bend your elbows in the motion of an arc, to keep the barbell about an inch above your forehead, and then come back to the original position.

Double Bar Tricep Dips: Hold a double bar with your palms facing each other. Support your body by holding the bar. Now slowly move downwards, bent a little bit, to support your back. Remain in this position for sometime (if possible!), or do quick repetitions.

DAY TWO
Chest Workout

Bench Press: Lie on your back on a chest-pressing bench. Keep a barbell with weights attached to it on the bench rack. Carefully hold the barbell in your palms and bring it to the chest level, till an inch above it. Lift the barbell in that position at the stretch of your hands and then lower it down slowly.

Incline Bench Press: This is similar to the bench press exercise. The only difference is that, here you need to do the exercise on an incline bench.

Peck Deck: Sit on a peck deck machine with weights adjusted. Hold the handles of the machine and pull them close to each other. Maintain this position for a few seconds. Release the force and let the handles go back to their original position.
Shoulder Workout

Shoulder Press: Sit straight on an upright bench. Hold a barbell in your hand with weights adjusted and palms facing towards the ceiling. Now lift the barbell at the stretch of your hands and then bring it down slowly, till your shoulder level.

Front Lateral Raises: Stand erect with one dumbbell each in both your hands. Hold it in a way so that your palms face each other. Now raise the dumbbells in the front till the shoulder level. Keep this position for a second or two and then come back to the original position.

Reverse Peck Deck Flyes: Sit facing backwards on the peck deck machine. Adjust the weights. Hold the handles of the machine and pull them in an arc motion to set your hands and shoulders wide apart. Maintain this position for some time, and then come back to your original position slowly.

DAY THREE
Back Workout

Seated Pulley Rows: Sit erect on the seat of a low cable pulley machine. Take a small handle and attach it to the hook of the machine. Adjust the weight and pull the bar towards your side near the stomach. Be in the same position for a couple of seconds and then release the bar slowly.

Barbell Shrugs: Stand erect and hold a barbell with weights adjusted in your hands. Now pull your shoulders down as far as you can, and then lift them up as much as possible. Do not bend your hands in this exercise, and do not lift the barbell with your hands. Concentrate completely on the shoulders while pulling them upwards and downwards as well.

Lat Pull Downs: Sit in front of a lat machine and fix a long bar to it. Adjust the weight and pull the bar down. Bend your back as you pull the bar towards yourself. Pull it till the chest level without touching the chest. Hold this position for a second and then slowly come back to the original position.
Leg Workout

Hack Squats: Stand on the machine in such a way that your feet are spread a bit wider than your shoulder width. Adjust the bar on your shoulders. Lift the barbell with the help of your shoulders till your legs straighten completely. Hold this position for a couple of seconds and then go back to the previous position.

Box Squats: Take a box from your gymnasium and place it on an even surface. Hold a barbell on your shoulders from behind and sit down slowly on the box with it. Now stand up and then again sit down.

Calf Raises: Hold a barbell on the shoulders from behind. Raise your toes and then again come down slowly. This will exert pressure on your calves.

END OF WORKOUT
Abs Exercises

Crunches: Lie on your back on the floor with your knees spread equally to the width of your shoulders. Keep your feet flat on the surface and support your head with your hands. Now lift yourself upwards without pulling your neck. Exhale while coming up. Maintain this position for a second or two and then slowly regain your original position.

Reverse Crunches: Be in a position similar to crunches. Keep your legs bent and lift them at a parallel level to your waist. Hold this position for two seconds and come back to the previous position.
Wrist Exercises

For the Wrist: Finally, you can do some wrist exercises. This exercise is popularly known as wrist curls. For this, you need to stand in front of a wrist curl machine and adjust the weight. Firmly hold the bar in your hands and then lift it slowly. Move your wrist in an up and down direction. See that ample stress is exerted on the wrists while lifting the bar. Wrist curls can also be done with the help of dumbbells or free weights. But as a beginner, prefer doing the exercise with a machine. This reduces the chances of injuries to the wrist muscles. Repeat this workout pattern for the remaining three days of the week.

Unlike the previous muscle-building routine, this one is for those individuals who have already stimulated muscle growth and development in themselves, and are now focusing on one muscle group per day with 5 – 6 sets, 12 – 13 repetitions of each exercise and heavier weights. Again, remember to begin each workout with a good warm-up session.

Intermediate Muscle Building Routines
Day 1
Bicep Workout

Bicep Curls (barbell, dumbbells, machine)
Bicep Concentration
Preacher Curls (barbell, dumbbells)
Incline Dumbbell Curls
Hammer CurlsDay 2
Triceps Workout

Tricep Dumbbell Extensions
Lying Barbell Extensions
Tricep Presses
Double Bar Tricep Dips
Tricep DipsDay 3
Chest Workout

Bench Press
Peck Deck Flies
Dumbbell Bench Press
Barbell Decline Bench Press
Barbell Incline Bench PressDay 4
Shoulders Workout

Shoulder Press (barbell, dumbbell)
Front Lateral Raises
Side Lateral Raises
Reverse Peck Deck
Peck DeckDay 5
Back Workout

Deadlifts
Pulls Ups
Seated Pulley Rows
Lat Pull Downs
Pull DownsDay 6
Legs Workout

Hack Squats (machine)
Barbell Hack Squats (free weight)
Sit Ups
Stretches
Calf Raises
Exercising on day 7 is optional. You can either not exercise and give some rest to your muscles or you can indulge yourself into aerobic exercises, yoga or long cycling.

Tips While Performing Workouts

• The most important thing while exercising is to have your trainer besides you to support your body.
• See that your repetitions are intense and slow. Do not hurry while doing any of the muscle-building exercises.
• Always learn the right technique before doing any exercises. You can do this with empty barbells or light weights in the beginning.
• Know your limits. Avoid lifting heavy weights that are beyond your capacity. If you insist on increasing the weights, seek some support from the trainer so that there isn't any imbalance while lifting the weights.
• Concentrate on one particular muscle group at a time. For instance, if you are doing an exercise for the biceps, see to it that you do it in the right way, and sufficient stress is exerted on your biceps only. This will promote optimal muscle development.
• Have control over your body movements. Do not release the barbell or dumbbell from your hands suddenly, as this could prove injurious to you. This is important while lowering down the barbells in exercises such as the bench press and shoulder press.
• Do not let the dumbbell or the barbell touch any part of your body. Do not let the barbell touch your chest when you lower the barbell down. Keep it an inch away from your chest.
• Adjust the correct weight and machine height for all exercises.
• Support your back properly in the back and shoulder exercises.
• Do not let your breathing process get interrupted. Breathe properly while exercising.
• Keep on sipping little quantities of water to prevent your body from suffering from dehydration.

The aforementioned workout routines to build muscle will surely help you if followed properly. Before signing off, I would like to remind you to follow a balanced diet and get sufficient rest. Prefer eating foods prescribed by a dietitian and sleep well for 7 – 8 hours daily at the minimum. If proper diet and rest are complemented with regular workout, then no one can stop you from achieving your health goals, and you'll soon find people appreciating you for your well-toned body. [BREAKLINE]
Best Fat Burning Supplement[BREAKBODY]
Individuals who are into bodybuilding or people who are overweight would benefit by using a fat burning supplement. Most supplements are based on thermogenesis, which is a process of burning fats by increasing the body's metabolism rate. When the body's metabolism rate increases it also increases the body's temperature which helps in burning fat. Fats in the body are reserves of stored energy when left unused they cause unhealthy weight gain.

Fat burning supplements are popular with athletes, bodybuilders and people with weight problems, because these supplement quicken fat loss. These assist in breaking down of fat cells, burning of stored fat, and increase the metabolism rate. It is also important to know that just taking fat burners alone won't help, you need to combine a good diet plan and fat burning exercises to reap rich benefits.

There are a range of fat burners on the market, based on principles of thermogenesis, carb blocking, fat blocking, appetite suppressants, etc. Some products also use stimulants like caffeine to promote fat loss, effectiveness of such products is unknown. Since most of them are based on different principles you need to decide for yourself. Some of the best fat burning supplements are:

Vaporise
Vaporise, from MAN supplements and nutrition, is a product based on fat oxidation. This formulation is based on sesamin, found in the husks of sesame seeds and in fruit of some plant species. It claims to have good oxidation which helps stimulate thermogenic enzymes helping fat loss. It also inhibits the lipogenic gene which is responsible for fat storing enzymes. The product also helps you maintain healthy cholesterol levels and supports liver and kidney function. Vaporise also improves fat metabolism rate and helps maintain cellular energy balance and insulin sensitivity.

Carb Bloc
This product from Ultimate Nutrition, works on the principle of blocking carbs. Carbs are one of the main factors of weight gain, and are part of almost all food products. Carbohydrates get easily converted into fat because of insulin, which is stimulated because of the increased blood sugar levels. Carb bloc uses an ingredient called Phaseolus Vulgaris, which is extracted from white kidney beans, this ingredient restricts the body from releasing the enzyme responsible for breaking down starch. If starch is not absorbed, the calories in it will not get into your system, this is an effective weight loss option.

Cheaters Relief
Based on the principle of blocking fats, Cheaters Relief provides the best calorie control for your weight loss program. It uses chitosan a natural substance which has the ability to bind fat. Cheaters Relief also has Cassia Nomame, a plant extract, that inhibits the release of the enzyme responsible for fat digestion.

Since the ban on ephedra, the market is flooded with many natural fat burning supplements. One of them is hoodia diet pills which work on the principle of appetite suppressant. You could also try a diet rich in Vitamin C, have citrus fruits like oranges, papaya, lemons,etc. Dairy products also act as fat burners as the help breakdown the fat cells. The best supplements to burn fat, the natural way, are green vegetables as they have negative calories and are high in fiber content.

The fat burning supplements, when used in conjunction with an effective exercise regimen, can give you results within weeks. When it come to taking any kind of supplements it is advisable to consult your doctor before using them. [BREAKLINE]
How to Get Ripped Abs Fast[BREAKBODY]
Getting ripped abs is a new rising trend among youngsters. However, building abdominal muscles is not that easy as it requires high level of discipline and single-minded dedication to follow certain lifestyle changes. A nutritious diet and exercise are the two most important aspects that need to be incorporated and followed religiously, without fail to get ripped abs.

Getting Ripped Abs Fast

Following are some of the exercises and dietary modifications that need to be implemented to attain weight loss and gain muscular abs fast.

Exercise
Exercise (40 – 50 minutes daily) is the basic component of any bodybuilding program. Before performing any body building exercise, one should verify, whether the exercise routine, will help to reduce fat that is covering the abdominal muscles. Including ab workouts in the exercise routine is very important to reduce belly fat. Among the many abdominal exercises, many prefer simple crunches to get ripped abs. Focusing only on abdominal exercises is certainly not the solution to decrease abdominal fat. Ab workouts with the help of a large exercise ball, are also recommended by fitness experts to flaunt those ripped abs. To accelerate fat burning, one should also concentrate on cardio workouts as well as weightlifting routines. Cardio exercises like running and swimming can equally contribute to reduce belly fat.

Diet
Exercises alone cannot be useful to build abdominal muscles, unless it is supplemented with a healthy diet. In order to get that chiseled midsection, one has to eat food that help to get rid of fat around the abdominal muscles. Those wanting to flatten the tummy and develop strong muscular abs need to have a high protein diet. Good nutrition is crucial for overall physique. Foods high in protein such as eggs and fish promote muscle growth. Skinless chicken (lean meat) and beef are a great source of protein and can be included in the diet. Natural food choices such as fruits, vegetables, nuts (almonds), oatmeal and whole grain breads, are also an integral part of diet recommended for six pack abs.

Although, today many are eager to eat fast foods every now and then, indulging in these fatty foods, will only increase belly fat. So, one has to exclude these foods from the diet. High sugary foods such as desserts, as well as those made in hydrogenated oils, should also be avoided.

Say No to Large Meals
Many physical fitness trainers suggest 5 – 6 small meals to get rid of fat in the midsection. However, make sure not to overeat during every meal, as it will only lead to increase in body fat. Having only 2-3 big meals throughout the day, may not allow to get rid of abdominal fat fast. The key is to perform the aforementioned exercises on a regular basis. Inconsistency in workouts, cannot give the desired results. A healthy diet, rich in proteins is equally important to build and strengthen the muscles in the abdominal area. [BREAKLINE]
Workout Schedule for Women[BREAKBODY]
The last wedding gown that Julia Roberts wears in 'Runaway Bride' left her lady fans gawking at her. And let's not forget, millions of men were hypnotized too. Women suffer from bigger and more problems of obesity than men. Hence, they need to be more careful about their food habits and exercise regimes. Women especially have a tendency of putting on weight on their hips and thighs. Post pregnancy fat especially becomes difficult to lose, with the arrival of the new member in the family. Amongst problems suffered by women related to weight gain, social stigma and embarrassment are the dominant ones. Thus, a very simple workout schedule for women have been chalked out to suit their convenience.

A hectic working schedule doesn't leave much time for following any workout routines, let alone following a regime. The following workout schedule for women is designed for women who are engaged in busy lifestyles and odd working hours. A careful read, will tell you that a little movement of limbs and small endeavors go a long way in losing the unwanted weight.

Shake the Belly (not like the jelly)

In women workouts, first challenge the abs. Abdomen is the vulnerable target of unwanted weight. Crunches, sit ups and abs exercise will make your abs sexy. Begin with 25 crunches everyday, and you can go on adding 5 per day. Abs exercise tone up the internal organs and keep you in good health. Abs exercise focus on upper abs and lower abs. For upper abs, lie down on your back and with your hands on the neck and crunch looking upwards. For lower abs, lie on the back, lift your legs at 90 degrees to the body and life your waist, supporting it with your hands.

Hate the Love Handles

In the next segment of workout for women, let's learn how to get rid of love handles. Begin with standing and lifting weight or dumbbells. Now tilt your body to the right, keeping your lower abs portion tight. Do the same while as you tilt on the left. This 'gift of love for food' is the best when not accepted!

Long Legs

Skirts are supremely feminine and add to the 'oomph' factor. But bulky legs spoil the show. Thighs look good when the muscles are firmly built. A leg workout will help you tone up your muscles. Warm up is essential, before you begin to do any leg exercise. Once you are done with your warm up, begin with squats, Breath out as you rise and keep your back straight. This will tighten your abs too. Do at least 20 squats a day. As your body gets used to it, you can add 5 more a day.

Sexy Back

A firm back looks gorgeous for a backless dress. It allows you to experiment with your clothing style. Rowing is a fun activity and can be performed at home to, by doing a repetition of rowing action for about 20 times.

This entire exercise will take about half an hour which is easy to spare. Or else you can break up the exercise in, so you can take a 10 minute break three times a day. This can work as a refreshing break too.

Workout schedule for women also means knowing what you eat. Make a change in your diet as a part of the workout. Avoid soda, eating in between meals, refrain from alcohol, fried stuff and especially dairy fats. Make a perfect combination of the workout routine for women and diet to those voluptuous curves, that even super models would die for! [BREAKLINE]
Eating Raw Eggs[BREAKBODY]
Eating raw eggs has always been strongly promoted because it has been discovered that the protein structure contained in eggs is altered when they are cooked. This means, the protein that is attained from eating raw eggs is of a higher quality, and more beneficial when consumed in its raw form. Furthermore, as is the case with any other kind of food, those who propagate the habit of consuming eggs raw believe that cooking them destroys their nutritional value.

Benefits of Eating Raw Eggs

Several risks of eating raw eggs have been outlined, but there are also several benefits of the same. However, you are never going to be sure about the effects of having eggs raw, unless you take a look at the information presented below, and try it out for yourself.

Raw Eggs Contain Essential Nutrients
Raw eggs have nutrients that are extremely essential for the body. These help with the healthy and enhanced functioning of the brain, hormones, glands, and nervous system. These nutrients include

• Protein
• Healthy Fatty Acids
• Riboflavin
• Biotin
• Niacin
• Choline
• Vitamin A
• Vitamin D (present in egg yolks)
• Vitamin E
• Manganese
• Magnesium
• Iron
• Iodine
• Sulfur
• Zinc
• Copper
• Potassium
• Phosphorus

Raw Eggs are Excellent for Bodybuilders
Several body builders have benefited from eating raw eggs for bodybuilding, as they have found this more useful in packing more muscle, and gaining the right amount of calories, without gaining fat. They have found it extremely helpful when combined with their daily protein shake (pre or post workout), or mixed with a tall glass of milk.

Eating Raw Eggs has No Association with Cholesterol
Several studies have shown that eggs are high in cholesterol, and their consumption should, therefore be limited. On the other hand, recent studies have shown that egg yolks contain a compound called lecithin which in fact inhibits the absorption of cholesterol by the body. An egg contains about 211 mg of cholesterol. Studies have shown that the cholesterol in eggs is oxidized when cooked, which causes it to be damaging to the body. In its raw form, the cholesterol present in eggs is actually healthy for the body.
If you are still concerned about the cholesterol levels that may be induced by eggs, you can avoid eating the yolk regularly and take to only eating raw egg whites. Do remember that the yolk also contains important nutrients, so try to include them at least every 2 days in your diet. However, eating just raw egg whites is likely to cause a biotin deficiency in the body. To prevent this, su pplement the consumption of raw egg whites with consume tomatoes, almonds, goat's milk, cow's milk, oats, walnuts, strawberries, onions, cabbage, cucumber, romaine lettuce and chards. These are all great sources of biotin. Most research shows that you should consume an entire raw egg, yolk and white, to attain maximum benefits.

Several people are against eating raw eggs, primarily due to the risk of contracting a salmonella infection. This possibility, however, has been defied by a study that says that only 1 in 30,000 eggs is likely to cause an infection.

How to Eat Raw Eggs

It is not possible to wake up one morning and just eat raw eggs. Choosing the right eggs, preparing it in the right manner, and taking a liking to its taste, are all going to take some time. Follow these tips to ease yourself into the habit of eating raw eggs.

Choosing Raw Eggs
The best type of raw eggs to be eaten are those that are organic, free range and fertile. Such eggs are less contaminated than eggs from hens that have been caged. This means, the risk of contracting a salmonella infection is almost nil. Free range eggs are from those hens, who are bred in open areas such as farms, are given a natural diet, and are given a good amount of space to graze and roam. This makes them healthier, rather than caged hens. Furthermore, keep raw eggs refrigerated, to eliminate the chance of a salmonella infection. Only pregnant women, very young children, or those who have immunity problems should avoid eating raw eggs.

Preparing and Eating Raw Eggs
Most of you may be repelled at the thought, the sight, and probably the smell of raw eggs. The best way to get started is to eat a very small amount initially. Start with a few drops, then half a teaspoon, then one teaspoon, and increase the amount as you develop a taste for it. Not only does this habit give you time to develop a taste for raw eggs, it also gives your body time to adapt and prepare a defense against the bacteria contained in them. If you suddenly eat a whole raw egg, you are likely to have loose stools and other stomach problems initially. To avoid this, start in the aforementioned manner. Include raw eggs in your diet in any of the following ways:

• Add a raw egg to a protein shake after your work out.
• After you have blended all the fruits or vegetables, to prepare a fruit or vegetable juice, crack an egg and pour it into the juice. Lightly beat it with a fork to blend the two together.
• Add a raw egg to a glass of tall milk, gently whisk it in, and drink it.
• Lastly, experts say that the best way to benefit from all the bounties of a raw egg, is to swallow it whole, as it is.

Eggs should not be blended in a blender, along with other food items, is because even blending has been found to damage the molecular structure of eggs, and affect the properties of proteins present in eggs.

When to Avoid Eating Raw Eggs
It is always important to check for the freshness of an egg before you consume it. Also, eggs kept in the refrigerator appear fresher than eggs at room temperature. To tell if an egg is indeed fresh, keep it out at room temperature, at least one hour prior to opening and consuming it. You must follow some food safety guidelines, and if you notice the presence of one or more of these traits in the eggs you have chosen, do not consume them under any circumstance:

• The presence of a particular odor in the egg.
• A crack in the egg shell.
• If the eggs don't wobble when you roll them on a flat surface.
• If the eggs rise to the surface when submerged in cool water.
• If the eggs let out a stream of bubbles, when submerged in cool water, giving the indication of a crack present in the shell.
• A watery consistency instead of a gel-like consistency.
• A very soft or deformed egg yolk.

Apart from these traits, if you yourself are suffering from a health problem, where your body's immunity is low, avoid eating raw eggs. Also, if you are a smoker, you are likely to experience lack of oxygen after consuming a raw egg yolk.

Finally, if you think you are unable to eat raw eggs, you can lightly cook them, like the sunny side up. This keeps the yolk and the egg whites slightly runny, and prevents them from cooking completely. You now know of the benefits of eating raw eggs. Whether you choose to include them in your diet is a matter of personal choice. Just remember to keep all these tips in mind, if and when you decide to start eating raw eggs.

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice. [BREAKLINE]
Human Growth Hormone Diet[BREAKBODY]
Human growth hormone or HGH, secreted by the pituitary gland, triggers cell production and enhances the process of cell growth in human body. Maximum human growth hormone is secreted by the pituitary gland during adolescence. After adolescence, it is secreted in short bursts during sleep. With the advancement of age, HGH production naturally declines. Your height and muscle mass is determined by the HGH. It also helps maintain healthy bones by retaining calcium. It reduces fat, helps control sugar and insulin levels, and enhances the function of the immune system. The anti aging properties of HGH contribute towards the increasing popularity of the diet.

HGH Diet

To increase the levels of HGH in your body, one may opt for HGH supplementation; but it requires doctor's permission. In fact, with proper dietary changes, you can easily increase natural HGH production in the body. The diet recommended to increase HGH levels is known as human growth hormone diet. Consumption of foods rich in good proteins and carbohydrates can boost HGH production. A high carb diet and a high protein diet are more effective in enhancing the production of HGH than a high fat diet.

HGH Diet Tips

Recommended daily protein intake may vary from person to person depending upon age, activity level, etc. Active individuals require about 0.5 to 0.8 grams of protein per pound of body weight per day. So it can be estimated that a 200-lb. individual will require about 100-160 grams of protein each day to enjoy maximum recovery capacity and HGH output. Lean and natural proteins should be consumed, for example, lean red meat, chicken, turkey, seafood and low-fat dairy.

In order to increase the production of HGH naturally, your diet should ideally consist of roughly 50 percent carbohydrates, 30 percent protein and 20 percent fat. You should include only healthy carbs. Organic healthy food should be included in the diet.

Sugar, alcohol, refined flour, highly processed food, junk food should be avoided. You should have plenty of fruits, vegetables and 100 percent whole grains in your diet in order to make your diet, healthy diet. Negligible amounts of saturated and trans fats may be present in foods but fat should mainly come from unsaturated sources like olive oil, nuts, seeds and fish oil.

Athletes should consume high carb diets. The foods consumed immediately after exercises, should have a higher glycemic index while the foods consumed at most other times should include more starchy varieties of carbohydrates. Drinking plenty of water is essential as dehydration can reduce the HGH response. No fat should be consumed before exercise and protein should be consumed in the form of either a protein shake, protein bar, lean meat or eggs, after the exercise. Sugar should be avoided after the exercise.

These days, HGH is widely used to treat muscle loss caused by HIV/AIDS. It is also recommended to adults with a deficiency of human growth hormone, to help increase bone density, muscle mass, exercise capabilities or to decrease body fat. Various scientific studies have indicated that restoring levels of HGH in aging individuals can have dramatic effects. HGH injections, approved by FDA, are available for those who can afford (yearly treatment costs about $3,000 to $10,000). These days, HGH is made available through dietary supplements which may cost around $1000 per year. But there is no need to waste your money, you can design your own balanced diet which can enhance the production of HGH in your body. The human growth hormone diet, regular exercise and good sleeping habits, all play a very important role in enhancing the production of HGH. [BREAKLINE]
Good Workout Plan[BREAKBODY]
Presented in this article, are a couple of workout plans for women and men to lose weight and shape up. So for those of you who plan to shed all those extra layers of flab in the upcoming year, read ahead to know more.

Workout Plan to Lose Weight
If weight loss is your primary goal, then here is how you can go about it. The following is a weekly workout plan for losing weight.

• Day 1: Begin with a 5-minute warm-up. Then proceed towards a bit of skipping and do 500-600 skips. After that get onto the exercise bike and pedal at a brisk rate for 20-odd minutes. Up next is the treadmill. Walk briskly for 10 minutes and then jog for another 5. Finally, finish your workout by doing 2 sets (12 repetitions each) of lower ab and upper ab crunches.
• Day 2: After warming up, head to the treadmill. Walk for 7 minutes, then jog for 7 minutes, and then once again, walk for 7 minutes. After that, move to the elliptical machine and exercise for 20 minutes. Follow that up with 20 minutes of cycling on the exercise bike. After that, do 2 sets (15 repetitions each) of squats, followed by 2 sets (15 repetitions each) of standard forward lunges. Finish your workout with 2 sets (12 repetitions each) of side abs and side leg raises.
• Day 3: Use this day to exercise by means of a sport. Swimming is a great option and a 45-minute swim workout can be a good way of exercising for the day. Alternatively, you can think of squash, tennis, badminton, cycling, running and jogging, etc. as other ways of burning calories for the day.
• Day 4: You can concentrate on aerobic exercises on this particular day. Get hold of a good quality aerobic exercise step (also referred to simply, as an 'aerobic step'). Put on some fast-paced music (dance numbers, etc.) and enjoy working out. Invite a couple of your friends, if they are interested in aerobic workouts. Group activity makes an aerobic session all the more enjoyable and effective.
• Day 5: It's back to the treadmill, with a brisk walk for 10 minutes, followed by a 7 minute jog and a 3 minute walk at moderate speed. Then move to the elliptical machine and exercise for 20 minutes. After that, get down on the floor and do 2 sets (12 repetitions each) of lower abs, upper abs and front leg raises.
• Day 6: Devote this day to yoga. Yoga exercises improve your body's flexibility and among other benefits, they also assist in weight loss.
• Day 7: Set this day aside for complete rest and relaxation.

The above-mentioned workout plan is great for fitness fanatics whose sole objective is to lose weight. Now for those of you who, along with fat loss, also wish to tone up your physique, here is a plan for toning your body.

Toning the Body – For Beginners
Suggested in the following weekly workout plan, are some exercises that should be performed in addition to the ones that have been mentioned in the earlier workout plan.

• Day 1: In addition to the exercises suggested for Day 1 (in the earlier workout plan), you can also perform the following: 3 sets (12 repetitions each) of push ups, 2 sets (10 repetitions each) of pull ups and 2 sets (12 repetitions each) of dumbbell shrugs.
• Day 2: On this day, you can perform 2 sets (12 repetitions each) of dumbbell bicep curls, tricep curls, dumbbell incline fly, tricep chair dips, etc.
• Day 3: You can opt to take a break from weight training on this day, in order to allow your muscles to recover.
• Day 4: On day four, you can focus on the lower half of your body as far as the weight training aspect is concerned. Perform 2 sets (12 repetitions each) of machine leg presses, calf raises and reverse calf raises.
• Day 5: On day five, you can move on to the bench press exercises. Perform 2 sets (12 repetitions each) of dumbbell bench press, barbell bench press, seated bench press, machine press, etc.
• Day 6: On day six, you can either opt to take rest (from weight training, that is) or you can go in for a light workout. Repeat any of the strength training exercises of the earlier days, but perform them in moderation.
• Day 7: This day should be reserved for complete rest.

Well, these were a couple of sample workout plans to start the new year on a healthy note. A healthy, well-balanced diet is the key to attain a toned boy. All the best! [BREAKLINE]
Pros and Cons of Whey Protein[BREAKBODY]
Regular consumption of whey protein helps achieve optimum health. It is the most sought after supplement, as it promotes weight loss and muscle gain. Whey protein is not a new product. Traditionally, it has been used by various communities since thousands of years. The protein is obtained as a by-product during the production of cheese. It is popular in fitness enthusiasts around the world because it has the highest known levels of branched chain amino acids. No other natural food can be described as an excellent source of amino acids as whey protein. While learning the benefits of whey, one cannot ignore its dangers. If you are thinking of taking a supplement, you should first read the reviews that provide information on pros and cons of the supplement.

Benefits of Whey Protein

Quick and Easy Nourishment: Whey protein is a useful and easy snack for body-builders. Those who are interested in bodybuilding, need to eat some healthy food, every few hours. Eating 4-5 meals can be time-consuming and difficult. But consumption of whey protein is easy. It offers the necessary nutrients and the consumer can feel less filling than solid food. This keeps him more fit and active. Whey protein supplement is recommended to athletes and body-builders as it contains high levels of essential amino acids (EAAs), branched chain amino acids (BCAAs) like leucine and cysteine. It promotes protein synthesis and muscle growth. It also promotes production of antioxidant glutathione that displays anti-cancer properties. The protein helps prevent cancer and boosts the immune system of cancer patients. It helps strengthen the immune system of normal people as well. It is recognized as 'fast protein' as it provides quick nourishment to the muscles.

Weight Loss: Whey protein contains negligible fat and cholesterol. Moreover, amino acids from the protein supplement promote fat loss, and improve the shape of your body. Regular consumption of this protein helps maintain weight, provided you follow a balanced diet.

Overall Health Improvement: Consumption of whey protein reduces the risk of cardiovascular diseases. It helps fight high blood pressure, type 2 diabetes and high cholesterol levels in the body. It improves your memory and cognitive performance. Owing to its easy and fast digestibility, it can be given to severely ill patients who cannot consume food due to loss of appetite, or some other reasons. It helps boost energy levels. It improves your performance under stress. Consumption of this protein after the workout prevents build up of cortisol which can affect muscle growth. The protein prevents immature aging and promotes healthy aging. It can also be given to infants for healthy growth and development. It is present in baby food formulas. It is also helpful for rapid healing of wounds. It helps fight food allergies and promotes body detoxification.

Dangers of Whey Protein

Excessive consumption of whey protein over a long period can lead to several health issues.

• Over consumption of protein by body builders may result in gout.
• Consumers of whey are more likely to develop osteoporosis, as it creates an imbalance of vitamins and minerals in the body.
• Those who are diagnosed with protein intolerance may suffer from abundance of mucus build up and breathing difficulty (sinuses symptoms) after consumption of this protein.
• Lactose intolerant people may suffer from adverse reactions on consumption of whey. The protein can cause stomach ache, diarrhea, cramping, sneezing, itching and rashes.
• Liver disorders or even liver failure can be experienced by a person who is consuming whey protein for years. Liver works as a filtration plant and hence, may get damaged due to excessive intake of whey.
• Serious kidney problems, even kidney failure can be experienced after consumption of this protein over a long period. As kidneys filter the blood and fluids, excessive amount of whey can affect kidney health seriously.
• Since you were looking for pros and cons of whey protein, here is another important point. Excessive consumption of whey by children may result in nausea, headaches, fatigue, loss of appetite and cramps and even blood in the stool.

It can be safely concluded that using whey protein in moderation is fine. But for non active people, or for those who lead a sedentary lifestyle, it can only do harm. The basic principle behind reaping the benefits of whey protein is that it should be utilized completely, and excreted from the system. If you don't burn off the protein, it may cause kidney and liver damage over time. It is imperative to consult a physician before opting for any supplement, and you should always take the recommended dose of supplement for recommended days only. [BREAKLINE]
Muscle Building Tips for Women[BREAKBODY]
'Muscle building' was not appreciated by women folk. The reason is due to the assumption that muscle building will bulk them and make them look like wrestlers. However, a lot of people forget, that there is a major difference in the way men and women are built biologically. The difference lies in the hormone 'testosterone'. Women do not have the required amount of testosterone to build muscles. Make a note of the fact, that I said 'do not have the required amount'. Following simple tips a woman will be able to build and tone her muscles and look fitter naturally.

Exercise Tips for Building Muscle

There are a lot of muscle building hormones, which are available in the market. This is not a very healthy option. To build muscles, you have to remember without right exercises, you will not be able to get the desired results. In simple words, exercise is a MUST for muscle building. There are a number of muscle building exercises. You will have to perform 2 to 3 sets per exercise. A set can be of 8 to 12 repetitions. Between two sets, you will have to take some rest period, although it should not be more than 2 minutes. It is important to work out at least thrice a week to achieve your goal.

Now let us see the exercises, which will help in building muscles. The exercises to build the chest muscle are flat bench press, incline bench press, dumbbell flys, peck-deck and pullovers. In each of your exercise schedule, you can choose two exercises. Shoulder barbell press, lateral pull downs and lateral raises are the exercises to build the shoulder muscles. Lateral pull downs will also help build the back muscles. The other back exercises to build the back muscles are chin ups, bent row barbell rows and deadlifts. To build the muscles of the arms and forearms, there are a number of exercises like barbell curls, dumbbell curls, dips, triceps pull down, triceps extension and wrist curls. There are many abdominal exercises you can choose from, to build the abdominal muscles. Thighs are always a problem area for women, but with compound exercises like leg curls, lunges, squats, you will be able to tone them up as well. To build the muscles of the legs, the simple most exercise is calf raises. The three exercises which should always be a part of your exercise schedule are deadlifts, squats and bench exercises. These are called big tree exercises. In all, the weightlifting exercises, do not forget your cardiovascular exercises. Your exercise routine should be the right blend of weightlifting and cardiovascular exercises.

Diet Tips for Building Muscle

One of the best tip is to keep a track of your diet. It has to be the right combination of exercise and diet. There are simple diet tips, which you can follow. It will be very healthy, if you can cook for yourself. This will prevent extra fat, from going into your system. You will need to have the right balance of the amount of proteins you consume. It is advisable to divide the total protein that you consume into 6 meals. I will not recommend the use of supplements, as proteins can be consumed from a number of food items. If you are on for weight loss along with muscle building, remember to cut down on the carbohydrates and retain the amount of proteins to be the same. A very important tip towards the end would be to consume a lot of water. Before you go for your workout, make sure you have had your share of proteins before workout. You will have to consume 10 to 20 grams of protein, less than an hour before you workout. This will enhance the effect of muscle building t raining.

Remember there are no fast muscle building tips for women. You will have to set systematic, reasonable goals in your muscle building endeavor. At the same time, it is important to monitor your achievements regularly. Remember, even small achievements are important. [BREAKLINE]
Quick Muscle Gain[BREAKBODY]
Underweight guys usually join the gymnasium for quick muscle gain. Muscle building is all that they want, by hook or by crook. It is quite natural because they are already fed up of people mocking at their thin stature. They say that muscles do not grow overnight and you have to be patient enough to see your muscles growing properly. However, let me tell you that, nowadays there are many workouts that can help you gain muscles quickly and safely.

Tips for Quick Muscle Gain

Punctuality
This might not sound like a genuine tip for muscle building as such, but it is an important tip! Try to avoid absenteeism from the gymnasium. For the first few days, you might feel a bit tired and stressed out, as your body is not habitual to such heavy physical activities. But relax your body by sufficient rest and enter the gymnasium with full enthusiasm. Be punctual and you will surely see the difference!

Obedience
Again, you might think that this tip is a bit off track, but no! Be obedient to the trainer. You will have discussed your objective for quick muscle gain with him and now you need to follow the workout designed by him.

More Weight – Less Repetitions and Sets
In the early days, say for a week's time, learn all the workout techniques properly and then move ahead. Apply more weights to your machine or the barbell and see that you are not exceeding 10 repetitions and performing not more than 4 sets. This will help you in quick gain of muscle mass. But remember to ask for trainer's support while lifting such heavy weights as imbalance could result in serious injuries to muscles.

Reduce the Workout Time
Avoid performing workouts for a long time, doing slow repetitions. Try to work more in less time. Rest for less time between your sets and move on quickly to other exercises. For quick muscle gain, you must come out of your comfort zone and work hard to accomplish your goal.

Increase Weights Week by Week
For instance, if you are building your biceps and this week you are going to lift a weight of 10 kilos each side, then do not stick to the same routine, the next week. Increase the weights gradually in consultation with your trainer. I am sure you will get used to these techniques. The formula is simple more weight=more muscles!

No Aerobics
Aerobics exercises help in losing body fat. Therefore aerobics would not help in your gaining muscle quick quickly. So stop your aerobic activities and see your muscles gaining mass!

Check Your Diet
Eat more food, gain more mass! But prefer following a high protein diet. Proteins help you build muscles when coupled with regular workouts. Consume carbohydrates in small quantities for energy generation. Consume more calories. As calories are vital for building muscles and also repairing the muscle tissues that sometimes get damaged while working out. Avoid empty calories gained from fast food, consume foodstuffs containing calories essential for muscle growth. Along with calories, your diet should also comprise fat rich foodstuffs. Fats will help you in gaining mass on your muscles. However, insist on consuming essential fatty acids rather than their saturated counterparts. One more thing for you to remember is, drinking a lot of water. Water will help you remain fit and also prevent dehydration which is likely to occur during or after workouts. Ensure that your diet plan is designed by your trainer, after knowing physical limitations or health problems, if any.

Sufficient Rest
You see a lot of muscular men around you, no doubt they have trained themselves hard for bodybuilding! But another secret about their muscles that goes unseen by everyone is the sufficient rest that these people take. Too much of stress on the muscles might have a negative impact on their growth. Therefore, sufficient rest is very necessary. Sleeping for a duration of 7-8 hours is advisable.

Let's quickly revise what we discussed. Train your muscles well, eat nutritious food and take good rest. Follow these tips and enjoy being called the 'Muscular Hunk'! [BREAKLINE]
Weight Training Equipment for Women[BREAKBODY]
Weight training is altogether a different set of exercises, which is incomplete without its equipment. Weight training is known with different names, like strength training, lifting weights, resistance training, etc. Before moving on to the equipment for weight training, let us take a look at some facts about weight training.

Facts on Weight Training

Weight training helps to burn more calories as compared to cardiovascular exercises and aerobic exercises. It increases the rate of metabolism and thus our body burns more fats even when we are rest. Moreover, weight training also strengthens the body and increases the energy level.

Many women stay away from weight training, as they think that these exercises will build masculine muscles. However, it is a misconception and actually a woman's body is not made for such body building muscles, due to lack of estrogen. The female body builders that you see on television, have gained such body with help of bodybuilding supplements and diet, which is specially designed to get that type of body. Weight training is a very important part of any fitness program. Since, it increases the body strength, our body becomes more resistant to injuries and the recovery speed is also more. Moreover, it also reduces the risk of diseases like osteoporosis. Now, when you know the benefits of weight training let us move on to exercise equipment for weight training women.

Equipment for Weight Training

Though, the equipment used for strength training for women is same as that for men, the size of these equipment vary. Weight training for women can be done for various reasons. Athletic women go for weight training to improve their performance on the field, while other women may opt weight training just to get a well toned sculpted body. Given below are some of the important equipment for weight training.

Barbells: A barbell is a rod with circular weight plates at its ends. Barbells used for women weight training, should be light in weight. These are also available in metal or polyurethane form. Though, the metal barbell lasts longer, the polyurethane is quite attractive and easy to manage.

Dumbbells: Dumbbells come in pair and women should choose light weight dumbbells. These days, dumbbells that are specially designed for women are easily available in the market. These dumbbells come in different pastel colors and are light in weight. Dumbbells come in two forms, metal or polyurethane. The weight of dumbbells for women range between 2.5 pounds to 20 pounds. 5-10 pounds is the weight recommended for an average women.

Weight Bench: This is one more essential equipment required for weight training. A weight bench along with leg attachment is quite useful to perform different types of exercises. A weight bench with inclination adjustment can also benefit a lot. It should be such, that you can rest the barbell and dumbbell when not in use. But the availability of leg attachment is most beneficial to perform a workout, that will target the whole body.

Dumbbells, barbells and weight bench are some of the most important weight training equipment. Other weight training equipment include, wrist weights, ankle weights, kettle bell, etc. You can purchase these weights through online booking or from fitness stores. You can even go for some used weight training equipment. But while buying the equipment, make sure that the set you are going to purchase goes well with your body size. The length, grip, size and weight of the weight training equipment should suit your body size.

Remember, weight training can be dangerous if you do not perform the exercises properly. So, better consult a physical trainer before you experiment with the weight training equipment. You can even surf a bit on Internet and download videos, that show how to perform weight training exercises. [BREAKLINE]
Best Supplements for Men[BREAKBODY]
To achieve your fitness goals, you need to support your workout regimen with the some supplements available in the market. If you want the desired results, you need to pick a product that better suits your needs. If you planning to increase muscle mass, you have to pick products that are specifically designed for that purpose. In the same way, if you want to lose the excess fat around the waist or hips, you need to go for fat burning supplements.

If you are fed up of cardio exercises, lifting weights, fat loss diet and are yet to see desired results try some fat burning supplements. Fat burners are based on different principles, some act as carb blockers, appetite suppressants, thermogenesis, fat blockers, etc. Each have their own positives and each appeal to different set of people. Here are some of the best supplements for men that assist in burning unwanted fat.

Vaporize
This product from MAN nutrition has ingredients that act as antioxidants and also recycle Vitamin E. It has essential fatty acids which promote good health, assists fat loss and is therefore considered as the best bodybuilding supplements. Vaporize also initiates the fat oxidation process and acts as nutrient partitioner. Inculcating a good exercise regimen along with this supplement will help you rid excess fat in no time.

Cheaters Relief
It inhibits the regulatory enzymes that play a part in digestion of carbohydrates, due to this process taking Cheaters Relief will help you shred the excess fat. This is the main reason for this being one of the best pre workout supplement. It also replenishes the muscle cells and thereby suppressing food cravings. It has ingredients like Chitosan which binds fat and prevents the body from storing it. Other ingredients in the product inhibit enzymes that support carbohydrate digestion thus inducing fat loss.

To build lean muscle mass, just by following a diet plan is not that easy, you need to start off with some of the best muscle building supplements for men. From the 16 best supplements for men, some that stand out are:

Creatine
One of the best weight gain supplements to have in your gym bag is creatine, it will help you increase muscle mass and will also give you energy when you workout. Creatine occurs naturally in the body and is a source of muscle energy when substituted it gives great results especially if taken 45 minutes before the workout. Although intake of creatine should not continue over a consistent period of time, use the cycling method to take this supplement.

Whey
One of the best things about whey protein is that it has no side effects and can act as a great source of nutrition for muscles. Whey is obtained from milk and is the best post workout supplement for building muscles. Proteins are the building blocks of muscles and substituting natural sources of protein like dairy and other meat products with whey protein is a good idea. It is the best muscle building supplement available in markets today. Studies have indicated that cellular responses of the body have been greatly enhanced by whey protein intake.

Best Vitamin Supplements
One of the best ways to boost your immunity and feeling of well-being is to take vitamin supplements, especially if you are working out. There are different vitamin supplements in the market that will help you stay fit. Here is a look at a couple of important vitamin supplements for men that you need to inculcate in your routine.

Vitamin B
It is considered as one of the best supplements, and is one of the most important vitamins that we need, vitamin B is influential in digesting of carbohydrates and proteins. It also has some anabolic properties which will help you raise your fitness levels and enhances the functions of different body parts like liver. Taking vitamin B supplements will also promote good cardiovascular activity.

Vitamin C
This is an antioxidant and protects you from heart diseases and promotes good health. Vitamin C also contributes to the production of collagen which is integral to the health of muscles and bones in our body. It is one of the essential vitamins which assists the muscle recovery process when you workout. It is suggested that you take this supplement after your meal and is considered one of the best supplements. It also reduces the levels of harmful low density lipoproteins and promotes a feeling of well-being.

Supplements alone will not help you stay healthy, you will have to inculcate a good diet and exercise regimen in your routine. At times we do not get the vital nutrients that our bodies require from our diet, so it is advisable to take supplements that help meet this need. [BREAKLINE]
Best Workout Routine[BREAKBODY]
With everyone hitting the gym in today's world and we all being the fitness freaks we are, let us take out sometime and see what exactly is the best workout routine that will give us that perfect body. Now, the first thing we need to know is that the 'best workout' for different people is going to be different. Everyone has a different body and then the vast classification of men and women. So what exactly can be called a workout routine that is best. And then, how is the routine for women different from that of men? So how do we define a workout routine that will work for all?

Essentials

Problem Areas
The basic point or intention to join the gym or to basically workout is to lose weight and stay fit. This will prove really effective only if you get results on the 'problem areas'. The areas which you have developed more fat on, should be targeted and worked upon. A very good workout routine will thus focus more on your problem areas which will give you better results.

Slow Strengthening
This is perhaps the most important part in deciding whether the workout is really good. Initially, your muscles aren't trained to or used to exercising a lot and thus strengthening them slowly is of importance. A workout that starts in a mild form (rather than rigorously) is said to be a very thought over and planned workout.

Limitation Check
When a workout is planned, considering the limitations of a person is really important. When I say this, I mean that it is important to consider whether a person has a injured muscle or is suffering from asthma and the sorts. If your workout is tiring you to an extent that you may fall gravely ill, it's time you consider re-planning it.

Don't Forget the Diet
Workout routines to lose weight are effective only with a good diet. A person's diet and his workout have a lot of co-relation than you think they do. Depending on a person's age, body type and diet history, a person can have a limited intake of food. If the exercising leaves him/her 'very' tired, something needs to be changed. Similarly, if a person is overeating and the workout is minimal, there are hardly going to be any results.

Best Workout Routine to Build Muscle

Though there are many best workout routines to build muscle, just like we have read above, it is very difficult to give one workout to build muscle. This is because a workout acts differently for different people. However, there are few things that are to be followed by one and all if they want to increase the muscle in their body. Even though these muscle building tips are provided to you, it is strictly recommended to start a workout routine with and after consultation with your physician or gym instructor.

• Try to grow stronger with increase in lean fat.
• Try to stay away from machines and use more of free weights such as dumbbells.
• Get your body used to daily exercise, don't skip.
• Start doing complete body workouts and exercises.
• See to it that you get enough rest after every routine workout.
• Eat a lot of whole foods and a lot of protein.

Best Workout Routine to Lose Weight Fast

Now, when you are trying to lose weight and trying to do it fast, there are a number of workout routines to lose weight fast and a number of things you need to keep in mind. First, you need to calculate your metabolism rate and see how your diet needs to be maintained. Apart from this, you need exercises that help reduce weight faster than the rest. These exercises will be more 'cardio' oriented but again, not completely. You can take up these exercises if you want to lose weight fast. However, the time that needs to be dedicated to them should be decided with the help of your physician or instructor.

• Swimming
• Squats
• Running and Jogging
• Pull Ups
• Push Ups
• Treadmill Workouts

As we have seen in this article, it is difficult to define one workout routine as the best workout routine. Workout routines for different people work out differently. Every person has a different body type, physical and medical history and this makes it impossible to give one workout that is the best for everyone. However, the workout should take into consideration whatever is mentioned above and give good results. Best of luck with yours! [BREAKLINE]
Fast-acting Carbs List[BREAKBODY]
Carbohydrates affect human health in both positive as well as negative manner. Carbohydrates or carbs are nothing but saccharides or sugars that are present in various foods that we consume on a daily basis. Carbs perform an important role of providing energy that is needed by the human body and hence they are one of the most indispensable fuels for the body. Although they are divided into various groups on chemical grounds, there are basically two types of carbs. These two types are, simple carbohydrates and complex carbohydrates. Simple carbohydrates are the fast-acting carbs, which should be avoided by those who want to control their weight for certain health conditions like diabetes and obesity. However, people who are interested in bodybuilding and muscle building are recommended to consume fast acting foods for they are a quick source of energy. Keep reading the following sections o f the article and get to know the fast acting carbs list, to plan a healthier diet.

What are Fast-acting Carbs?

Carbohydrates are made up of sugar, starch and cellulose and all the types of carbs increase the blood glucose levels upon consumption. However, amongst these various types, there is one group of carbs that elevate the blood glucose levels much more faster. Foods that are included in this group are known as fast-acting carbohydrates. The instant elevation in blood glucose levels which is caused by such foods, is brought to normal by the body with the help of insulin, which also gets elevated with the consumption of high carb foods. This process sometimes makes the blood glucose levels to drop down, below the average level; which causes health problems like hypoglycemia and various other symptoms like headache, extreme hunger, and fatigue. Also known as simple carbohydrates, these should be avoided by people suffering from diabetes, obesity, hypertension, cardiovascular diseases and such other health conditions. Since simple carbohydrates get rapidly digested, they keep o n creating the need for more nutrients and more carbohydrates, which is harmful in case of people who don't indulge in physical exercises and those who live a sedentary lifestyle.

Benefits of Fast-acting Carbs

Often cited as the least healthy types of carbohydrates, fast-acting carbs or simple carbs are beneficial for a certain group of people who indulge in rigorous workout routines for bodybuilding and muscle building. Such people are advised to consume foods that contain high levels of simple carbohydrates. However, such foods should be consumed only after a heavy exercise routine, when the body feels the utmost need of fast energy. When a person performs heavy physical activities, his blood cortisol levels increase. These elevated cortisol levels form glycogen by breaking down the muscle protein. But, when a person consumes simple carbohydrate food sources, cortisol uses carbs as a source of energy, instead of the muscle protein. This entire procedure helps the person in muscle building and weight loss. Hence, fast-acting carbs can only be consumed as post workout foods. The most beneficial carbs are dextrose and maltodextrin. Dextrose is present in various post workout su pplements, while maltodextrin is a common food additive. Many experts suggest that a person can consume equal combinations of dextrose and maltodextrin for the desired effects. Some simple carbohydrate food sources include, condensed milk, bagels, pudding, desserts, food sweeteners like corn syrup, sugar syrup, soft drinks, etc.

Fast-acting Carbs List

Apart from the foods mentioned above, here is a list of some of the fast-acting carbohydrates that you can include in your post workout diet.

• Apple
• White bread
• Banana
• Blackberries
• Blackcurrants
• Blueberries
• Cakes
• Candy bars
• Cherry
• Chocolate
• Cookies
• Cranberries
• Fruit juices
• Grapefruit
• Honey
• Jam
• Kiwi
• Lemon
• Lychee
• Melon
• Oranges
• Breakfast cereals
• Pear
• White pasta
• Peaches
• Pears
• Plums
• Raspberries
• Soda
• Strawberries

All the foods that are mentioned in the above list should be avoided by people with health conditions mentioned in the beginning of the article. Remember to plan the diet according to the above food list, only after prior consultation with your dietitian or nutritionist. All the best! [BREAKLINE]
What to Eat for Your Body Type[BREAKBODY]
According to William Sheldon, an American psychologist, different body types have different responses towards nutrition and exercises. According to him, body types can be broadly classified into three types, viz., ectomorphs, mesomorphs and endomorphs.

Ectomorphs are the ones who are generally tall and thin. These individuals are not usually prone to weight gain, no matter how much they eat. They make great ballet dancers, long-distance runners, models, basketball players, etc. Mesomorphs are characterized by their muscular and short stature and usually have stocky arms and legs. They gain weight with ease, but have a difficult time in losing it, especially in losing weight in and around their abdomen. Sports which involves the use of power such as soccer, sprinting events in tracking and field, etc., become the areas of excellence for such people. Regarding the endomorphs, they are the ones who have the toughest time in losing weight, despite rigorous exercises and diet programs. They look softer and heavier and tend to carry their maximum weight in their lower extremities.

What Should You Eat If You Are…

An Ectomorph
As ectomorphs do not easily gain weight, so it becomes necessary for them to include foods in their diet, which are high in healthy fats. This would help them maintain a healthy body weight and proper muscular growth. So healthy foods for this body type include fish, nuts, olive oil and foods high in complex carbohydrates. Ideally the diet for ectomorphs should consist of 40% carbohydrates, 40% proteins and 20% healthy fats.

A Mesomorph
A diet which is more on healthy fats and less carbs is considered to be the suitable one for you, if you fall under this category of body type. Atkins diet is considered to be the best option in your case, as it is one of the most effective low-carb diet. 40% carbs, 30% protein and 30% fat should be the comprising factors of the diet for mesomorphs.

An Endomorph
As mentioned earlier, people who are considered to be endomorphs have a hard time in shedding their 'extra kilos'. So it is wise that they go for a balanced diet plan, which comprises foods low in carbs and fats. It is advisable to go for 6-7 smaller meals a day, rather than gulping down food during the three large meals of the day. Refraining from fast food or the so-called 'junk foods', sugary treats, etc., would greatly help them in weight loss.

Apart from following the right kind of diet, you must also go for the right kind of exercises in your day-to-day schedule. For instance, if you are an ectomorph, then your focus must be towards gaining more calories, as you tend to metabolize food at a higher rate. You must also include foods which can keep you full for a longer period of time. In case you are a mesomorph, you should train yourself with moderate to heavy weights or exercises for that matter. Proper diet and the right kind of exercise is what is required for you, if you are an endomorph. Strength training and cardiovascular activities would do great for your health by helping you to lose weight effectively. [BREAKLINE]
Bicep Workout Tips[BREAKBODY]
Appearance makes worth a lot to impress. Killer arms feel like guns filled with attitude, waiting to fire and create envy. Having fuller arms and some great biceps is the must have for a perfect look. How else would you show off in that slim fit shirt that makes your arms stretch the sleeve with sheer muscle? How many times have those celebrity arms on the screen or magazine made you throw ego darts like, 'Man, I want to be you!'. Now that's what I call a serious craving for perfect biceps. Biceps are among the smallest of the group of muscles, but are the ones that have the most importance in a gym workout. Everybody is obsessed with creating pumped muscles on the arms and full biceps. But driving the arms to grow fuller is not an easy task, they are tough muscles to grow. Biceps are made of two muscles, mainly brachii and the brachialis. These are targeted for the defined fuller look in your workout. Whether you are looking forward to build those thin limbs into fuller arms or wanting to make more out of the budding biceps, the following are some effective bicep workout tips that make all the worth to your sweat and effort. Get ready and tune in some music that beats inspiration as you work out.

Best Bicep Workout Tips for Exercises

We must admit that the body requirement and muscle growth stimulation for each body can be different. So there are no fixed workouts that will guarantee results for every one with the same investment of time and effort. A warm up and stretching of the target muscles is necessary before you start training each day. Remember, if you are keen on pumping them, training with heavy weights help. Do not swing the weight while you move the arms. The lifting part should be faster as compared to the lowering part, for each lift. Also, your body should stay in control of the weights during the workout. Choose weights that will enable you to complete at least 8 – 12 reps for each exercise.

Barbell Curl or Standing Bar Curls: One of the best exercise contributing to fuller biceps. With your underhand grip, hold the barbell with your hands, shoulder-width apart, keeping your arms, shoulders and the bar in a straight line. Curl the bar towards your chest to create an arc motion. Feel the biceps squeeze as you get the weight higher. Now get back down slowly to the start position.

Hammer Curls: Hold the dumbbells in each hand and with the palms facing each other, keeping your hands at the sides. You need to keep your elbows firm at your sides and your upper arms firm throughout the lift. Now move your weight in the right hand in a circle towards your right shoulder in a semicircle. Feel the tension in the biceps and slowly lower the dumbbell. Make sure you don't turn your wrists during the lifts.

Overhead Cable Curl: Stand between two over cable pulleys, with an under hand grip. Grab the handles and stretch your hands out parallel to your head to make a 'T' standing structure. Now lock your elbows in the same position and curl your hands to reach the shoulders. Hold for a moment and release slowly.

One-Arm Preacher Curls: This exercise emphasizes on the peak, and gives fuller lower muscles. Use a regular preacher bench for this, and with an underhand grip hold a dumbbell. Lock your elbow in one position, a little forward of your position on the bench. Now curl the weight up, to touch your shoulder of the arm that you are working on. Repeat this on the other arm.

Incline Dumbbell Curls: This workout gives maximum stretching and movement. Lie down on an inclined bench. Hold two dumbbells in your hands, with your arms extended down and back. Now curl the dumbbells up, and turn your wrists as you raise the weight in both hands. Slowly return to the start position.

These were some of the workouts for defined and fuller biceps. Ensure that all the muscles receive full stimulation in these workouts. But along with the workouts, considering other factors like diet and lifestyle will make the task easier.

Bicep Workout Diet and More

A diet is the most important factor for building fuller muscles. The key is to keep the energy levels running high throughout the day. Eat smaller meals instead of large meals. Include lots of proteins and calcium in your diet. Milk is the best option for proteins and excellent for muscle building. Follow a dedicated time for your meals. Getting adequate rest is also important, as your muscles need rest and time to grow. Do not look at the workouts for biceps building as mere investment to sport a good looking body. Workouts are first meant to keep your health at its best.

It's time to fill your guts with some serious sweat on these workouts. Get those biceps trained for their best, and surely they will spill the 'wow' factor in you! [BREAKLINE]
Nitric Oxide Foods[BREAKBODY]
Nitric oxide is a chemical compound with the symbol NO, and it contains a single nitrogen and oxygen atom each. In the mammalian and human body, nitric oxide is the free radical which in some way or the other serves some important purpose by acting as a medium in numerous life processes that takes place within our body. It plays a significant role in vasodilation, immune functions, and also acts as a neurotransmitter. In the human body, it is synthesized by the enzyme nitric oxide synthase or NOS. However, production and preservation of this gas depends upon several important nutrients. Nowadays, bodybuilders use supplements of this compound to improve muscle growth. Nevertheless, production of nitric oxide can also be increased by consuming foods that contain this compound.

Functions of Nitric Oxide

Presence of adequate nitric oxide in our body is crucial for proper functioning of the cardiovascular, nervous and the immune system. It facilitates vasodilation or dilation of the blood vessels, which in turn can provide protection against heart diseases and strokes. It can also prevent the formation of blood clots within the blood vessels, which too can go a long way in lowering the risk for cardiovascular diseases. For the nervous system and the brain, it acts as a neurotransmitter that transmits impulses between the nerve cells.

Macrophages, an important component of the immune system produces nitric oxide to destroy infectious agents like bacteria. It also increases blood flow to certain organs, when needed. For example, it sends more blood to the stomach to facilitate digestion after eating every meal. Similarly, it increases supply of blood to other organs and the extremities of the body. Apart from these, it takes part in oxygen delivery and glucose uptake; besides helping to regulate blood pressure, lower the level of cholesterol in the body, and prevent erectile dysfunction in men.

Foods Containing Nitric Oxide

• Soy beans and soy products, along with certain sea foods are some of the important foods rich in nitric oxide.
• Even some nuts such as peanuts, walnuts and Brazil nuts can help to increase the level of nitric oxide in the body.
• Apart from these, some other foods are beans, milk and dairy products, lean meat, and chickpeas.
• The amino acid L-arginine acts as a catalyst in the production of nitric oxide. In fact, the enzyme nitric oxide synthase breaks down the amino acid l-arginine, and in the process generates nitric oxide.
• Similarly, vitamin C and E are of crucial importance for maintaining or preserving the level of nitric oxide in the body.

As far as l-arginine is concerned, one can get this amino acid from protein-rich foods such as wheat, oats, chicken, beef, milk and dairy products, cereals and chickpeas. Vitamin C can be found in a significant amount in citrus fruits like lemon and orange, broccoli, Kiwi fruit, Brussels sprouts, pepper, strawberries, cauliflower, spinach, tomatoes, celery, pineapple and parsley. On the other hand, nuts, wheat germ, corn oil, sunflower seeds, olive oil, mustard greens, turnip greens, and spinach, are some of the excellent sources of vitamin E.

Today, these supplements have gained large-scale popularity, especially amongst bodybuilders. However, nitric oxide is a free radical, and if its level elevates significantly, it can damage the tissues and have several other undesirable effects on our health. Therefore, to avoid the side effects, it is very important to take supplementation only under the supervision of your health care provider. Along with foods, exercises too can help to raise the level of this gas in the body. [BREAKLINE]
Weight Training Exercises for Women[BREAKBODY]
Weight training exercises are exercises that require the muscles to exert pressure or force against some kind of resistance like free weights. It is one of the best ways to improve muscle strength and endurance, that enables a person to perform daily activities with less efforts and for a longer period of time. Although healthy diet and cardiovascular exercises are equally important, when it comes to toning your body and strengthening bones, strength training exercises for women win hands down. Hence, weight training benefits by improving metabolic rate, circulation, coordination, balance, bone and ligament strength.

However, some misconceptions related to weightlifting for women are that they might develop bulging or masculine muscles, their chest size might increase or they may injure themselves due to heavy weightlifting. But in fact, it is very difficult for women to produce large muscles due to high levels of the hormone, estrogen. Rather these weight training exercises make the muscle lose fat tissues and develop the muscles, making them more firm and toned. Therefore, here are some basic weight training exercises for women that will strengthen the bones and increase muscle endurance. But before selecting any kind of exercise, don't forget to include some warm up and stretching exercises to prepare your body for weight training workouts.

Weight Training Exercises

Ab Exercises

1. Begin in an upper push-up position with your hands directly under your shoulders and feet together. Keep your back straight, and head and neck in line with the spine. Look down and try to hold this position as long as comfortable.
2. Lie down on your back and keep your hands on either sides of your waist. Raise your legs straight in to the air and slowly bring them down to touch the ground and then lift them up again. Try doing this 5 – 6 times.
3. Lie down on your back and place your hands on either sides of your waist. Bend your knees and bring your feet above the floor and slowly push your lower back into the ground. Raise your bottom above the floor by bringing your knees back towards your chest and then carefully go back to the initial position.

Bicep Exercises

1. Kneel down behind a stability ball and keep your elbows over it. Keep your arms straightened out and slowly start to lift the weight towards your shoulders. Hold for a second and slowly lower to the initial position.
2. Start with free weights by your side with your palms facing you. Your feet should be under your hips and your knees slightly bent. Lift the weight up towards your shoulders, hold for a second or so and then slowly lower the weight back to the initial position.

Tricep Exercises

1. Hold a free weight between your right thumb and pointer finger and cup your other hand under your right hand. Lift the weight so that your elbows are bent and the weight is behind your head. Try to straighten your arms by raising the weight up to the sky, hold for a second and come back to the initial position.
2. Sit on a flat bench and keep your hands to your sides. Bend your knees, lift your bottom off the bench and gradually lower to the ground by bending your elbows. Raise your back by straightening out the elbows.

Shoulder Exercises

1. Stand with your feet under your hips and knees slightly bent. Hold a dumbbell in each hand with palms facing your thighs. Keep your arms straight, lift the dumbbells up till shoulder level. Hold for a second and return to initial position.
2. Stand with your feet under your hips and knees slightly bent. Bend your elbows and keep them at shoulder level. Keep a dumbbell in each hand, palms facing away from you. Lift both dumbbells up to the sky and let them meet in the middle i.e.,above your head. Hold for a second or so and lower back to the initial position.

Calf Exercises

1. Start the exercise with your feet directly under your hips. Hold dumbbells in each hand and lift up onto your tiptops. Hold for a couple of seconds or so and return to the start position.

These weight training exercises for women not only help to build a toned, sculpted, feminine body, and build stronger bones but also increase confidence and self-esteem and make you look much younger than your actual age. Therefore, performing these weight training exercise 2 – 3 times a week for 20 – 30 minutes and following a balanced diet will help yield best results. [BREAKLINE]
Fast Weight Gain for Men[BREAKBODY]
In today's world everybody is obsessed with weight loss. There are so many superfoods, diet plans, workout routines that promise you weight loss. However, there is a minority of people who are underweight. However, being underweight or skinny is not good just because your friends tell you that they would like to have a body like yours. As being underweight, makes a person look way younger than their age and might not get them the same attention that a person of the same age gets. Also, finding clothes, if you are underweight, is a headache. Apart from the physical appearance, being underweight or highly underweight is not good because it can increase your risk to heart failure and cancer. Fast weight gain is possible, all you need to do is eat the right kinds of food, eat more and follow an exercise program. Here are tips on how to gain weight fast for men, that will help you to put o n weight.

Ways to Gain Weight Fast

Putting Muscle Mass
There are two ways to gain weight, either you can keep on gorging on foods till you put on fat. Or eat a well-balanced diet, and perform strength training exercises to put on some muscle mass. A good diet to gain weight fast, will provide you with proteins and other essential nutrients, and by working out regularly you can put on muscles. Did you know that muscle mass is greater than body fat? Hence, muscle building will show more weight gain on the scale.

So, you can start an exercise routine, by adding some cardio and strength training exercises. You can work out in the morning or in the evening time. Just do a 15 minute session of cardio for warm up, and then use dumbbell weights to perform the strength training exercises.

Increase Your Calorie Intake
For weight gain there is one simple rule, you need to eat more than your daily intake of food. Add 500-1000 more calories to your daily food intake. To balance out the calories, keep having 5-6 meal on a daily basis. Start with a heavy breakfast which includes milk, cereal, a bowl of fruits and dry nuts and an omelet for protein. Go with a balanced diet that is more than 500 calories for a month, and check your weight, if you still don't haven't gained weight then add 300 calories more to the diet.

Load up On Proteins
Proteins are very necessary when it comes to bodybuilding, as they are the building blocks of the body. So, it is important that all the meals you have in a day have some form of protein in them. Some of the best sources of protein are milk, yogurt, soy, whey protein powder, chicken breast, turkey breast, eggs, fish and other seafood.

Eating Energy Rich Food Items
Try to include foodstuffs which are loaded with healthy calories in your weight gain diet. Such foodstuffs will provide you lot of energy, with less portions of food. Dry fruits and nuts are an excellent food sources which are loaded with healthy calories. You can also add cheese and butter to the food preparations, and dressings of olive oil to your salads.

Consider Supplements
Sometimes weight gain is difficult, because your body is not getting adequate amount of nutrients. If you are underweight and over 40-50 years old, then consider taking nutritional supplements. You can buy multivitamins, minerals and other supplements. Also, whey protein powder added to your meals, milkshakes, smoothies is a great way to nourish your body. You can find safe all natural organic supplements, that you can have with your breakfast.

Getting Adequate Rest
Exercising and following a balanced diet are the right ways to gain weight fast. In men and women, rest is as important, for weight gain, as diet and exercise. So, get your 8 hours of sleep daily. You can also consider taking an afternoon nap, after your lunch if you fee like. If you are comfortable then eat a snack, before going to bed at nighttime. This will help to store more energy inside your body.

It is important that you stick to fast weight gain plan for long, to see a steady weight gain. So, eat the right kind of foods, eat more, workout, and get adequate rest, soon you will gain weight. [BREAKLINE]
Arginine Rich Foods[BREAKBODY]
D-arginine and L-arginine are the two forms of arginine amino acid, one of the twenty amino acids that constitute protein. L-arginine is a more compatible form of arginine and it can be synthesized in our body. Newborn infants cannot produce L-arginine and are dependent on the food for it. Approximately 80 percent of the required amino acids are produced by the liver. Arginine is one of the 'nonessential' amino acids. It is called non-essential not because it lacks importance, but because the body can synthesize it from other amino acids obtained from dietary sources. Body's ability to synthesize and use all amino acids varies according to the age and overall physical and mental health. Scientists are studying the effects of foods high in arginine on human body, for the last fifty years.

Benefits of Arginine

L-arginine, a precursor of nitric oxide, plays an important role in releasing vital hormones, boosting the immune system, synthesizing various protein molecules, lowering cholesterol, speeding recovery after surgery or injury, reducing accumulation of ammonia and plasma lactate, decreasing blood pressure, stimulating sexuality, burning fat and increasing lean muscle mass etc. The amino acid helps beat hot flashes as it contains nitric oxide that ensures flexibility of blood vessel linings and promotes the function of the underlying muscles, making women feel normal again.

L-arginine rich foods or supplements help stimulate and maintain erection and promote healthy ejaculate volume in men. This amino acid is prescribed by doctors for healthy weight loss, body building and fertility and it is used to relieve arthritis pain. It is also used to treat Alzheimer's disease, cancers, inherited urea cycle disorders, liver disorders, etc. Do you know that amino acid therapies are suggested to prevent aging and heart diseases? They have been used successfully for controlling stress, eliminating depression and enhancing memory. These therapies work great to reduce herpes, manage allergies, improve sleep, arrest alcohol abuse and enhance hair growth. Foods high in arginine when included in the regular diet can help improve your health in several ways.

Foods High in Arginine

Food	Serving Size (g)	Free Arginine (mg)
Sesame Seeds	150	3,750
Pumpkin Seeds	140	3,040
Macadamia Nuts	135	770
Brazil Nuts	140	2,595
Hazelnuts	135	2,020
Pistachios	130	1155
Pine Nuts	30	1,075
Almonds	145	2,600
Walnuts	100	2,055
Squash, winter	205	690
Snails	85	850
Pecans	110	875
Wheat Germ	180	460
Peanut Butter	15	437
Shredded Coconut	80	320
Bran Flakes	50	140

The following table shows the amount of arginine you get after consuming 100 g of foods high in arginine.

Food (100 g)	Arginine
Peanut Flour, defatted	6 g
Soy Protein Isolate	6 g
Unsweetened Gelatin, dry powder	6 g
Sunflower Seed Flour, partially defatted	5 g
Dried Egg White	4 g
Dried Spirulina, seaweed	4 g
Dried Butternuts	4 g
Watermelon Seed Kernels	4 g
Roasted Cottonseed Kernels	4 g

Arginine is present in buckwheat, oatmeal, cottage cheese, ricotta, non-fat dry milk, skim yogurt, beef, pork, chicken, turkey, pheasant, quail, halibut, lobster, salmon, shrimp, snails, tuna, granola, chickpeas, chocolate, cooked soybeans and many other food items. But, arginine and lysine (another amino acid that protects us from viruses) compete with each other for assimilation and both accompany each other, in virtually all foods. Neither of them can be assimilated very well when you eat both at the same time. You should eat foods rich in arginine, two hours apart from lysine rich foods so as to get the best results. Consult your physician before taking arginine (amino acid) supplements or before opting for foods that provide arginine; as wrong way of arginine intake can lead to some disorders or further complications.

L-Arginine Side Effects

L-arginine causes malfunctioning of lysine which is required to control viral infections. Pregnant and lactating women should be cautious with their arginine intake and dosage. Thickening and coarsening of skin are some of the common side effects of L-arginine. Excessive consumption of the amino acid can result in nausea, gastrointestinal disorders or diarrhea are noticed. Delay in sexual maturity, impairment of the production of insulin and glucose, muscle weakness, rash, hair loss, poor wound healing and liver problems are usually noticed in case of arginine deficiency.

I hope the above article provides you sufficient information on arginine and on the benefits of incorporating foods rich in arginine in your diet. Plan your diet carefully and enjoy a healthy life. [BREAKLINE]
Starting Strength Workout[BREAKBODY]
The starting strength workout program is designed by Mark Rippetoe for beginners. This workout program, as the name suggests guides the newbies through the initial phase of starting strength training. Barbell exercises are included in this workout program. Specialty of this program is that, few important and effective exercises are used. There are many exercise programs being advertised as the best. However, this workout program is not very complicated and easy for beginners to follow. Let us understand more about this strength training workout program through paragraphs below.

Starting Strength Program

The basic idea or principle behind starting strength program is focusing more on movements rather than strengthening only a certain, specific body part. For example, while performing a squat, attempt is to strengthen the entire range of muscles used in this movement. The squats are not performed with an intention of just strengthening the legs.

Nowadays, people tend to work on different body parts separately and wish to strengthen only the specific body parts. However, the human body finds this attempt to focus only on a certain body (for example, abs, chest, etc) to be unnatural. If all the muscles of our body function in unison, the state that is achieved can be said as healthy and fully fit. Workout programs which encourage muscle development in such a manner are good for the body; starting strength program is one of them.

Starting strength training workouts do not go beyond the time duration of more than an hour. This time duration includes all the exercise-related activities like warming-up, the main exercise and cooling down. The exercise plans for strength training at home for newbies are presented below.

Workout 1:

• Bench Press
• 35 Squat
• 15 Deadlift

Workout 2:

• 35 Overhead Press
• 35 Squat
• 53 Power Clean

Any of the above mentioned plan should be followed 3 days a week (say, Monday, Wednesday, Friday). The 'Workout 1′ and 'Workout 2′ can be performed on alternate days to incorporate different exercises in the routine. In the first week, 'Workout 1′ should be performed on Monday and Friday. 'Workout 2′ should be performed only Wednesday. In the next week, 'Workout 2′ should be performed on Monday and Friday, while the 'Workout 1′ should be used on Wednesday. The 'Power Cleans' can be substituted with 'Bent Over Rows' if a beginner is not able to perform it properly. The risk of injury which might result from 'Power Clean' too is reduced if 'Bent Over Rows' are used.

Starting Strength Diet
The aspect of nutrition is very important from the point of any workout program. A strong body is built with the intake of a balanced diet and by performing enough exercise. The intake of calories during starting strength workout plan should be 15-20 times of the body weight.

The starting strength program review presented in this article provides us with the basic information about this program. Diet is an important factor of bodybuilding; one should focus on both, starting strength routine and intake of proper diet. [BREAKLINE]
How to Get a Thick Body[BREAKBODY]
While half of the world is going crazy to lose weight, there are still some people who are very thin and want to aim at weight gain. Some people just can't gain weight because they have a fast metabolism, while some people have certain thinner body areas where they would like to put on weight. If you want to get a thick body, then follow these three important steps.

Changes in Diet
A good diet can greatly help you to get a thicker body. However, if you just go on eating without exercising then you will put on thickness in undesired areas of your body. For example, women tend to put on fat on their hips and thigh region. Just having a thick lower body, and a thin upper body will make you look disproportionate, hence weight training is required to gain weight the healthy way. Also, many men tend to put on a pot belly, which will again give an unsightly appearance of a thin frame with a pot belly! So again weight training is of huge importance.

A good diet means that you include healthy calorie containing foods in your diet.

Include lots of fruits and vegetables in your diet, as well as pasta and brown bread, as they contain lot of carbs.

You can also add whey protein powder to many recipes, like smoothies, to increase the protein content. Have protein milkshakes after a workout, you can have them 2-3 times a week to gain weight and muscle mass.

Food sources of protein like eggs, chicken, slices of beef, and soybean can also be used.

Dry fruits and nuts are one of the best weight gaining foods. Snack on dry fruits or add them to your cereal, this will make an energy packed meal.

Take two slices of whole grain bread and make a sandwich with fruit or vegetable or peanut butter spread.

Keep hydrating yourself, by drinking 8-10 glasses of water daily.

Avoid sugary sodas and junk food. However, to stick to the meal program better, you can have junk food once or twice in a month.

Weight Training to Build Bulk
Did you know that muscle weighs more than fat? Yes, that's right. If you wish to increase your weight and make yourself look thicker, better, stronger and more toned up then exercise for an hour, for 5 days a week. Include a bit of cardio for 15-20 minutes and 30 minutes of weight training, make sure you do a little stretching after your workout.

If you have some body areas which you like to make rounder or bulkier, then in your weight training include exercises of that muscle group. For example, if you want a thicker rounder butt, then eat a good diet and do floor butt exercises.

Women who want to make their breasts appear larger, can consider doing push ups, this will build up chest muscles, and make your breasts look bigger. If you have very skinny legs, then perform legs workout more times a week to build thicker muscles in the leg region.

For bodybuilding, it is a good idea to join a gym, as you will have different dumbbell weights and other weight training equipment available. If you are a beginner, then make sure you have a qualified instructor guiding you in the program.

Getting Adequate Rest
Apart from exercising and following a weight gain diet, another important thing you need to do to get a thicker body is to get adequate rest.

If you have a faster metabolism, and are aiming at gaining weight quickly, then sleep after meals. As this will help store calories inside your body.

People with an average frame should get 8 hours of sleep daily.

Also, avoid exercising on the weekend, so that the body gets enough rest. However, if you are feeling too full after a meal, then consider taking a walk for 15 minutes.

If you stick a healthy weight gain program, you will surely gain weight. However, if you are in your teen years, then have patience, because after few years you will naturally put on weight in the right places. Hence, don't rush into gaining weight by unhealthy ways, because that can have harmful effects on your body in the long run.

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a replacement for expert medical advice. [BREAKLINE]
Isopure Zero Carb Review[BREAKBODY]
I guess its hard to find someone who is not on the outlook of fast weight loss programs and fast body building workout regimes that recommend use of supplements. If you happen to check, there are 'n' number of diet plans, diet menus, weight gain and weight loss supplements, body building supplements, protein supplements and energy boosters available in the market today. Here we are talking about such an energy supplement and a protein booster which is generally used by body builders after workouts. It's true that natural protein foods are better off to give that much-needed amount of energy, however, these protein boosters do the same in less time and that too efficiently.

Firstly, what needs to be understood is that when individuals indulge into hard-core workouts, they always have to rely on protein and energy boosters to make their muscles fresh basically recovering from, or making up for, the nutrient and energy loss during the workout. The main aim behind using Isopure Zero Carb protein shakes and drinks is that these help preserve muscle mass, facilitate muscle-building and of course help body building. The name itself indicates that it is made of 100% pure proteins with no blending of two or more protein powders. Let's the check the reviews of the powders as well as the drinks.

Isopure Zero Carb Protein Powder
If you have checked the ingredients of this ready-made protein powder, these are made up of whey protein isolate (around 40 grams per serving). How are whey proteins useful? Whey protein gets absorbed in the body tissue very easily as compared to the casein protein powder. The biological value of this protein is more owing to which it is used up at a faster rate than other powders available. Whey protein powder is mixed with water to make protein shakes at home. The taste is not that likable of course, however, the after effects of consuming this powder are excellent.

Isopure Zero Carb Protein Drink
Along with the mentioned protein powder, the Isopure Zero Carb drink is popular amongst people these days. The reviews suggest that these protein shakes are mainly preferred because people are comfortable with its taste which is light and refreshing in contrast to whey protein taste that is chalky, turbid and unpleasant. The drink is beneficial mainly because it doesn't have sugars, carbs and aspartame in it. If you check online, you will realize that the Nature's Best Isopure Zero Carb drink is immensely popular and surely the best muscle-building supplement for men recommended by people as well as athletes. One bottle after the workout works excellently for all. The best part is, it is available in various flavors like Alpine Punch, Apple Melon, Blue Raspberry, Grape Frost, Icy Orange, Mango Peach, Passion Fruit, and Pineapple Orange Banana, which makes them ever so popular. Isopure Zero Carb drink is made up of beta la ctoglobulin, alpha lactalbumin, immunoglobulin, bovine serum albumin, and lactoferrin along with number of amino acids like isoleucine, leucine, valine and glutamine, which are the best energy boosters ever.

The overall review suggests that these are trustworthy protein boosters as compared to other powders or drinks available in the market and are surely bodybuilding supplements that work. Another advantage being one can do online shopping for the same though they might turn out to be a bit expensive. I hope you got the info you needed on Isopure Zero Carb reviews. Use them but don't become habitual. [BREAKLINE]
P90X Workout Routine[BREAKBODY]
Power 90 Extreme or P90X, is a home based exercise system that is said to be an answer for holistic body workout. For the past 4 to 5 years, P90X workout DVDs have become extremely popular for home workouts. P90X workout has also become famous as P90X affiliate program on the internet with some questions about its legitimacy and claims. An individual aspiring for weight loss or to develop six pack abs has high chances of achieving satisfactory result, so say, the creators of this workout program. Through this article, I intend to inform readers all about the origin, structure, pros and cons associated to this exercise program.

Founders
It was developed by Tony Horton, an exercise instructor who rose to fame after he conceptualized this high intensity training workout. While working with the health and fitness firm, Beachbody home fitness company, Tony, in 1998, along with his trainer friend, Debbie Siebers chalked out a series of workouts known as Great Body Guaranteed. It, was further developed by Tony to enhance his previous workout methods. Since the year 2003, Tony tested this program on graduates of Bechbody training program owing to the physical strain and physically demanding nature of this workout. Later, it became one of the most popular infomercials and is still, the best selling product for Beach Body Company.

Program Overview
According to these programs, proper exercise and nutrition are fundamentals of staying healthy. It combines both these elements in its exercise schedule. It is designed on what they call is 'science of muscle confusion'. As per this science, rapid sessions of different workouts impart strength and stamina to different parts of body, besides balancing extra physical strain on the body. The training sessions are meticulously fabricated with varied workouts and so you don't have to worry about getting bored due to repetition. Another principle, it entails in its working is 'the Plateau Effect'. As per this effect, the more your body is stuck on traditional workouts, lesser will be their effectiveness.

Workout Schedule
Stretching over a period of 12 weeks, with exercising 6 days per week, P90X workout schedule allows three rotations with the program viz. Classic, P90x workout lean routine and doubles. With combination of different types of exercises, each targeting individual organs of the body, it is a perfect recipe for holistic workout. The 12 workouts of this routine are as follows: Chest and Back, Plyometrics, Arms and Shoulders, Yoga, Legs, Kenpo, Ab Xer, X Stretch, Core Synergetic, Chest, Shoulders, Triceps-Back and Biceps and Cardio X. The DVDs set costs around USD130, besides shipping costs. Moreover, if you don't have specific gym equipment like dumbbells, chin up bars, etc., you may have to purchase them too. Many regard it to be a very fair deal, owing to cost factor at regular gym memberships. Besides that, the nutrition part is not chargeable. All you need is to buy groceries and their mentioned diets from shops.

The pros of this routine are that it has been around for 5 – 6 years and has achieved substantial success. Added to that is the fact that it's a great workout to try, if you wish to get toned in a short span of 3 months. No nutrition charges, a good fitness guide, P90X calendar and simple videos explaining everything are also given. Flipping the other side of coin, some of the cons of this routine are that it's slightly tough for an average person and you may need to buy extra equipment. Ultimately, depending on your comfort, go through proper P90X reviews and then choose your workout. Nevertheless, the role of giving sufficient time to the body in bodybuilding pursuits must not be ignored. [BREAKLINE]
3-Day Diet Plan – Three Day Tuna Diet[BREAKBODY]
For those who are weight conscious or image conscious, an upcoming wedding or birthday or just a blind date triggers a mad rush to shed just those extra few pounds in order to look perfect. Today there is hardly anyone who doesn't want to look perfect and is unwilling to go that extra mile for the desired look. If that is what is bothering you, then the 3-day tuna diet is just the right choice for you. It is short-term, simple to follow and quite convenient. Since the diet plan includes tuna in most of the meals, it is also known as the three-day tuna diet plan.

The diet provides immediate results, though they are short-lived. It also promises body detoxification and lower cholesterol, but there is no scientific evidence to prove so. This diet is very popular among dieters and has also been associated with various institutions and health professionals, but no one has ever come forth to claim the plan. Hence, the origin of the diet plan is still unknown.

The 3-Day Tuna Diet in Brief
The 3-day diet first gained popularity somewhere around 1985. Although it is claimed that the diet works because of some chemical reaction of the foods incorporated in the diet, there is no scientific evidence for the same. Experts say that it is nothing but the low calorie intake for 3 days that helps one lose weight. The diet also fails to recommend any kind of exercise during the course of the diet. Hence, it is highly unlikely that a person would lose any fat after following this diet. The weight loss that is seen is nothing but water loss and that is why all the lost weight is almost immediately regained.

This diet is a good option if you want to achieve quick weight loss. However, one should ensure that he/she does not follow the diet for more than 3 days. If one wishes to follow the diet for a longer period, do take a break of 4 to 5 days before resumption. During the break, you can follow a healthy and low-calorie diet plan. This can be done by alternating the phases of dieting i.e., following the tuna diet for 3 days then following a well-balanced diet for the next 5 days and then going back to the 3 day tuna diet. However, this is discouraged by several nutritionists considering the side effects that this practice might lead to.

Foods Allowed in Tuna Diet
The main food included in this diet is tuna. Other diet foods include toast, fruits, black coffee, vegetable, ice cream, crackers, and cottage cheese. Low-fat peanut butter and sugar substitutes can also be used. The dieters are also allowed to consume all kinds of herbs, pepper, salt, vinegar, lemon, mustard, and sauces such as tomato sauce, ketchup, Worcestershire sauce, and soy sauce. It is essential that one consumes only those beverages that are listed in the diet or similar low-calorie beverages. The tuna diet plan stresses on drinking plenty of water. No other foods apart from these are allowed while following the diet plan.

3-Day Tuna Diet Sample Plan
Here is a 3-day tuna diet sample plan to help you out.

Day 1
Breakfast

• Black tea or coffee (with sugar substitute) or water
• Either juice or grapefruit
• 1 slice toast ( to 1 tbsp. low-fat peanut butter as spread)

Lunch

• 1 slice plain toast
• cup tuna
• Water, diet soda or black tea or coffee (with sugar substitute)

Dinner

• 2-3 oz. lean meat (fish/chicken)
• 1 cup green beans
• 1 cup grated carrot
• 1 medium apple
• Water or black coffee or tea (with sugar substitute)

Day 2
Breakfast

• Black tea or coffee (with sugar substitute) or water
• 1 egg (omelet, hard-boiled or poached)
• 1 slice plain toast
• 1 banana

Lunch

• 1 cup tuna or cottage cheese
• 5 saltine crackers
• Water, diet soda or black tea or coffee (with sugar substitute)

Dinner

• 2 hot-dogs or 2 beef franks
• 1 cup cabbage or broccoli
• cup grated or sliced carrot
• cup sugar-free vanilla ice-cream
• Water or black coffee or tea (with sugar substitute)

Day 3
Breakfast

• Black tea or coffee (with sugar substitute) or water
• 5 saltine crackers
• 1 oz. cheddar cheese
• 1 apple

Lunch

• 1 hard-boiled egg with 1 slice plain toast
• Water, diet soda or black tea or coffee (with sugar substitute)

Dinner

• 1 cup tuna
• 1 cup cauliflower
• 1 cup carrots
• 1 cup melon
• cup sugar-free vanilla ice-cream
• Water or black coffee or tea (with sugar substitute)

Food Substitutes
The 3-day tuna diet is supposed to be followed in exactly the same way that it has been designed. No variations are allowed in the plan. But the following food items can be substituted.

Food	Substitute
Tuna	Cottage Cheese
Grapefruit	Orange
Broccoli	Cauliflower
Ice-cream	Yogurt
Carrot	Beetroot
Meat/Egg	Tofu
Crackers	Toast

You should keep in mind that you can follow the 3-day diet only once a week. The efficacy of this diet plan in the long run will depend on the diet you follow once you are off the tuna diet. If you feast on high calorie food later, then you are more likely to regain all the lost weight. For a long-lasting and healthy weight loss, there is nothing better than following a well-balanced diet plan and exercising regularly.

Note: The minimum calorie intake is 1200 for women and 1500 for men. This diet does not meet these requirements. The diet plan also fails to meet an average person's nutritional requirements. Moreover, this 3-day diet is not suitable for children, pregnant or lactating women, or people facing any kind of health issues.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject. [BREAKLINE]
Workout Without Using Weights[BREAKBODY]
Weight training using fitness equipment machines at the gym or workouts using dumbbells, are not the only way to get a good body shape and remain fit. There are many exercises which will help you to build muscles and maintain flexibility like swimming and dance routines. These workouts will help you not just to lose weight, but also to tone up your body. There are ways in which you can use your own body weight to build muscles, like push-ups. Here, are some workouts that help you build lean muscles without using weights and some weight training exercises to work out without weights.

Workouts Without Any Weights

You can opt for any of the mentioned below workouts to build your muscles, without using any weights. To get better results accompany any of these workouts, with the mentioned below weight training exercises.

Step Aerobics: For step aerobics routines you will need a step platform which can be anywhere between 4 – 8 inches high. Start with basic left to right leg workout routine. As your stamina improves, increase your speed and change the stepping routine of your legs. You can surf the internet for videos, to learn more about step aerobics exercises.

Dance Routines: Dancing at a fast pace whether at home or while performing aerobics exercises will help you to burn calories and put on lean muscles. Also, dance routines to lose weight are fun, and can be done either at home or you can join classes. Quick step salsa, is the dance form where one burns maximum amount of calories.

Swimming: This is one of the best workout, which has the least possibility of injury, and is a great way to cool down the body during summers. Swimming has many health benefits, like it will help to build lean muscles, improve body flexibility and metabolism.

Exercise Ball Workout: You can work on different muscle groups, using the exercise ball workouts. Once you know how to balance on the exercise ball, you will be able to build abs and thigh muscles easily. Other exercises which help to build muscles are boxing, skipping and running.

Weight Training Without Weights

Push-ups: These are great upper body workouts. Keep your arms locked on the way up, and your nose against the floor while coming down. As your stamina gets better, you can go for one arm push ups for better strength training.

Pull-ups: To work on your back and arm muscles, perform pull-ups. Hang on the doorway pull-up bars and perform these exercises. Do less repetitions in the beginning, and increase the amount of repetitions as your stamina increases.

Abdominal Crunches: Abdominal exercises like crunches will help you build abs. But, for more endurance building workouts go for bicycle crunches, and do reverse crunches to work better on your lower abs. As you get more stamina, increase the number of repetitions.

Squats: Stand straight on the floor, with the toes pointing straight, and maintain a straight back. Now go down slowly, till you are in a squatting posture as if you are sitting. Again, stand straight and perform 25 repetitions.

Calf Raises: To perform these calf muscle exercises, stand straight and make sure you maintain a straight back throughout the workout. Start pushing yourself up, till you are standing on your tiptoes, squeeze your calf muscles, and hold the posture for few seconds and return to normal position. Repeat 20 times.

Along with forming a workout routine with the above exercises, make sure you take care of certain important things like your diet should be a protein rich one, as the nutrients help greatly to build muscle mass. Also, perform a mild jogging session of 7 – 10 minutes to warm-up, before you start to work out without weights. After you finish your weight training exercises without weights, perform stretching exercises, to improve your body flexibility. So, keep in mind these important factors, when opting for weight training workout without any weights, and you will see attractive results within a few months! [BREAKLINE]
Best Thing to Eat After a Workout[BREAKBODY]
All of us know that to be healthy, fitter and slimmer, we need to exercise everyday and eat a healthy, well-balanced diet. Exercising without a proper healthy diet to go along, will never be as effective and yield the desired results, as exercising with a proper diet plan. Often times people are confused as to what to eat before and after a workout. They are also confused about how much gap should be given between a meal and exercises. To allay all these confusions, here is some useful information on best thing to eat after a workout as well as before it.

Tips on Best Foods before Workout

Before a workout, eat a light meal, because if you overeat, it will make you lazy and thus, you will not be able to exercise with the same enthusiasm. If a person eats a large meal before exercising, it is not good for his health. He may end up with a feeling of nausea or may even experience muscle cramps. When we eat a large meal, our body needs extra energy to digest it. To fulfill this requirement, the blood flow towards the digestive system increases. This leaves very little blood for the muscles and when these muscles are exercised, cramps are experienced.

On the other hand, care should be taken not to eat less before a workout, because if you eat less, you will not have the required strength to undertake a complete body workout. Eating less or not eating before exercising can lead to low blood sugar levels, making a person weak and sapped of energy, and thus, unable to properly exercise.

Ideally, two hours before a workout, nothing should be eaten. The meal before exercising should comprise mainly of carbohydrates because they are considered to be foods that give you energy. Avoid proteins and fats as much as you can. However, if you are feeling hungry right before exercising than having a fruit or any sports beverage will be ideal. Foods such as meats, potato chips, donuts as well as all high fiber foods should be avoided before a workout.

Tips on Best Foods after Workout

The first thing to consume, before any of the post workout foods is water. It is very essential that all the fluids lost by the body during exercising are replenished quickly. In fact, water should be consumed after every fifteen minutes during the workout as well.

As far as the post workout meal is concerned, it should be taken within two hours of working out and should be a mix of proteins and carbohydrates, fats should be avoided. According to some researchers, the best thing to eat after a workout is plenty of foods containing carbohydrates. Carbohydrates should be consumed within two hours of a workout to be totally effective. Carbohydrates help in building the required glycogen stores, which prepare the body for carrying out strenuous activities such as exercising. Some of the foods rich in complex carbohydrates are bran, brown bread, corn, cornmeal, oatmeal, barley, buckwheat, brown rice, potatoes, bagel pita bread, root vegetables, whole grain cereals, peas, beans, lentils, corn, high fiber breakfast cereals, yam and museli.

Another best thing to eat after a workout is food containing proteins as they provide the body with amino acids which are needed to rebuild the muscle tissues, which might have gotten damaged due to exercising. Proteins also aid in keeping the muscles well hydrated, by improving the absorption of water from intestines. Some of the foods rich in proteins are roasted chicken, roasted beef, bacon, fish, cheddar cheese, low fat yogurt, tofu and soya milk.

Thus, a meal which is a mix of proteins and carbohydrates is the best thing to eat after a workout. If you do not have time to prepare a meal then a salad made of green vegetables or a brown bread sandwich, will suffice as post workout foods too. The key is not to overeat, instead, maintain a balanced diet, to derive maximum benefits out of your workout routines. [BREAKLINE]
Body Fat Percentage for Women[BREAKBODY]
These days, in the world of diet conscious people, you are required to determine your body fat percentage for weight management, bodybuilding, sports training and health risk assessment. There are various methods of measuring body fat and all have limitations. The fat stored around the internal organs of the body cannot be measured precisely. You can calculate the approximate amount of body fat. Remember, excessive body fat does not mean that the woman's health is in danger, as every case is a unique case. Regularly exercising women, having too much of body fat can be healthier than a skinny smoker who does not exercise.

Fat Deposition in Women

Health depends upon various factors and not only upon the amount of fat in the body. But this percentage can tell you about how your body fat may affect your health risk. Genetic factors usually decide where your body would like to store the excess fat, such as arms, thighs, buttocks, belly, etc. Apple shaped or pear shaped women long for a perfect glass-clock figure. Low fat diets accompanied by fat burning exercises can help reduce the body fat. The percentage of fat in the body helps monitor the progress of an individual during a weight loss diet. You can assess the physical fitness of an individual for sports or military activities with such figures.

Remember, body fat percentage is totally different from body mass index. BMI does not take into consideration the body composition. The total weight of the woman's fat divided by the woman's weight gives body fat percentage. Both essential and stored body fats are considered in the calculation. Fats are essential to maintain life and reproductive functions. A woman's body undergoes various changes throughout the lifespan. Menstruation, pregnancy, childbirth, menopause are the important milestones in a woman's life. The hormonal changes, stress, hormonal imbalance, lack of exercises, sedentary lifestyle, improper eating or sleeping habits, unhealthy diet, excessive consumption of junk food, processed food, oily food etc. are the main causes of high deposition of fat in the adipose tissue, part of which protects internal organs in the chest and abdomen. Normally, essential fat is 2-5% for men and 10-13% for women. You may wonder why the essential body fat percentag e for women is greater than that for men. It is so because their bodies have to deal with the demands of childbearing and other hormonal functions. The equipment required to measure the percentage of body fat are not always readily accessible, so most of the time, BMI is taken into consideration.

Methods to Measure Fat in the Body

Skin-Fold Method: The skin-fold method is the common method used to measure the percentage of body fat in women. To find out the exact percentage of body fat, the tester measures a pinch of skin with special calipers at several standardized points on the body. The thickness of the subcutaneous fat (fat below the skin) is measured in this way. These measurements are then converted by the tester, to the average body fat percentage, with the help of certain equations. As few as three measurements or as many as seven are taken, depending upon the formula used. The tester is expected to apply a fixed pressure in the specific locations.

Height-Circumference Method: Here, the woman's weight and girth measurements are taken into consideration to measure the percentage of body fat. These measurements are noted down and calculations are done in several ways. One popular way of measuring is that used by the U.S. Navy. Abdomen, waist, hips and neck measurements are noted down and compared with height/weight chart, taking into consideration age also. This is a cheap and convenient method but it cannot give you accurate measurements if the woman holds in the stomach.

Healthy Body Fat Percentage for Women

AGE	UNDERFAT	HEALTHY RANGE	OVERWEIGHT	OBESE
20-40 Years	Under 21%	21-33%	33-39%	Over 39%
41-60 Years	Under 23%	23-35%	35-40%	Over 40%
61-79 Years	Under 24%	24-36%	36-42%	Over 42%

Obesity is a common problem today. The risk of metabolic syndrome and subsequently heart disease and diabetes increases as women become overweight. There are other risk factors as well, worsening the condition. To achieve the goal of fat loss, women need to opt for a healthy weight loss diet. Regular exercise keeps women fit and active. [BREAKLINE]
300 Workout Routine[BREAKBODY]
Movie 300 needs no introduction, nor does anyone need to remind us of how the actors looked in the movie. Though we came out wondering how all actors had such great physique, little did we ponder if there were some specific exercise routines for them to follow. Well, 300 workout routine is the brainchild of Mark Twight, who took the movie name 300 a bit too literally. This gym instructor and a renowned mountain climber was assigned the job of training the actors including the main lead Gerald Butler, when he designed this workout. This workout plan is said to be the quickest way to get a six pack. With this design and his 'no pain no gain' mantra, it took him four months to get the desired result, the one we all admired in the movie. Hence, this great six pack abs workout routine, named as the 300 workout routine, gets its name from the number of repetitions done on a single day. Mark ar gues, that it is not how many times you can repeat this workout, but the improvement in speed that yields results.

The Routine Demystified
As speculated in the media, it was not daily that the actors did the 300 repetitions. It was a gradual increase and only on the final day of training was 300 repetitions done. It is not easy to do the 300 reps, and many who have tried would vouch for it. Considered one the most effective workout for the entire body, it not only helps in muscle building, but is also extremely efficient for losing fat fast and increasing muscle endurance. So you have been inspired enough to try the 300 workout routine, but how often? This is a question most starters would have in mind. No one can exactly tell you how often you need to follow the 300 workout routine to attain six pack abs. It depends on your current fitness level, time and your need, whether you want the Spartan warrior like ripped muscles or just aiming to remain fit. Though the 300 movie cast worked out for five days a week, many gym instructors might advise you to follow this routine for just two days a week.

For Men…
300 workout routine and men's health has almost become synonymous. There are hundreds of websites all talking about the same fitness mantra to guarantee the Spartan look. But one should keep in mind, this is a very challenging and demanding bodybuilding workout, and one should tread with care.

This is a sample of the workout routine for men, which looks easy on paper, but not very easy to practice:

Workout	Reps
Pullups	25
Deadlifts (with 135 lbs.)	50
Pushups	50
Box jumps (24 inches)	50
Floor wipers	50
Clean and Press (with 36 lbs. Kettlebell)	50
Pullups	25
Total	300

Is this Workout Suitable For Women

There is no doubt that many women nowadays train equally hard as men, but their percentage varies. The 300 workout routine is followed by some women enthusiasts but difficult for most to complete as many women might face easy burnout. So these have been modified by experts in three ways for women:

• Reducing the intensity of exercises but keeping the same number of reps.
• Keeping the same exercise intensity, but decreasing the number of reps.
• Reducing both the intensity and number of reps, especially for beginners.

This is what a reduced intensity and decreased reps 300 ab workout routine for women looks like:

Workout	Reps
Pullups	15
Deadlifts (with 70 lbs.)	25
Pushups	25
Box jumps (12 inches)	25
Floor wipers	25
Clean and Press (with 20 lbs. Kettlebell)	20
Pullups	15
Total	150

No doubt, these workouts demand tremendous determination and hard work from your side, but you can't help getting pleased with the end result. With the six pack abs and biceps, comes an improved overall health, be it the cardiovascular system or your mental power, as this workout involves each and every muscle fiber in your body. But, a beginner should be careful and go to a registered fitness trainer to avoid injuries during this strenuous workout. [BREAKLINE]
Soy Protein vs. Whey Protein[BREAKBODY]

Enlarge Image Proteins form an important ingredient of our daily diet. It is a basic building-block of tissues and helps the muscles to grow. The amino acids found in proteins are necessary for the development of the body. Athletes, bodybuilders and sportsmen generally prefer high protein diet for muscle building. Our body needs a limited amount of protein and excess intake of it can actually be harmful.

Whey Protein
It is basically found in cow's milk, and is obtained from cheese. Yogurt or curd is made by adding a mild acidic substance (vinegar or lemon juice) or any other rennet agent to milk. The liquid portion of the yogurt is called whey. Also, curd is either cooked or kept in piles, and is later cut into pieces to obtain whey.

PDCAAS (Protein Digestibility Corrected Amino Acid Score) is a benchmark for measuring the effectiveness of a particular protein. It has the highest PDCAAS ranking (score of 1.14), amongst all known proteins. It also has the highest biological value. BV (biological value) is another scale to judge the nutritional value of proteins. Whey proteins again lead this table, with a score of 104, leaving behind all other sources of proteins, such as eggs (100), wheat proteins (54), peanuts (68) and soy proteins (74). They have become a very important part of regular groceries, packaged foods stuffs and other eatables. Since they have a neutral flavor, they are easily added or mixed with other food products.

Health Benefits of Whey protein
They (as a supplement) help bodybuilders to increase their muscle power. Its intake in proper amount can be beneficial in maintaining good health. Besides being effective for heavyweight trainers, it is also useful for weight loss and for improving the digestive system. It also strengthens the immune system and improves the general vitality of the body.

Soy Protein
Soy beans are the single natural source of soy proteins. Researchers and dietitians have been exhaustively studying the benefits of soy proteins. They are a boon to vegetarians, as they are an alternative for animal proteins. As I have mentioned before, the BV of soy protein is 74 whereas that of whey protein is 104, still soy proteins are beneficial to us.

Health Benefits of Soy Protein
According to researches, soy milk products are very useful for pregnant women. Soy milk products contain vitamin D, so it is helpful for people with limited exposure to sun or those who are allergic to sunlight, as 90% of vitamin D is obtained from exposure to sun.

Cholesterol levels have been found to be lower in people who include soy beans in their diets. Other cardiac-related problems have also been reported to be under control because of it. Cancer, obesity and diabetes can also be controlled to a large extent by soy proteins.

Soy proteins are especially effective for women with hormonal imbalances, and help in post-menopause problems. Infants and kids must be encouraged to eat soy beans as they help in the growth of the body. Vitamin B₁₂, an ingredient of animal protein is abundantly found in soy beans so it's the best natural option for vegetarians.

The debate on the effectiveness of soy or whey protein, would never end. We have seen in the above paragraphs, that both are equally beneficial to our health. The choice rests in our hands regarding their inclusion in our diets. As per our needs and requirements, we can include both in our diets.

Care must be taken to avoid high intake of these proteins, as they may lead to constipation in many people. Researches are being carried out to discover more benefits of these proteins. So, if you haven't included soy or whey protein in your daily diets yet, it's the right time to start doing so and achieve good health. [BREAKLINE]
Building Muscle Mass[BREAKBODY]
Generally while building muscle mass, men may tend to follow bodybuilders and people who have been experts in body building for many years. This can be quite a grave mistake as pro bodybuilders have genetically gifted body constitution that makes them more suited for bodybuilding pursuits and they are able to gain weight or build muscle faster than the layman. For an average man, building muscle mass requires a different approach. Starting to imitate the pro bodybuilders is not a best way to build muscle mass.

Building Mass Faster

For gaining muscle mass, training programs and dietary recommendations must not put too much strain on the physical and mental health of the person and so one has to be realistic in the ambition to build muscle mass adequately.

Workout Routines to Build Muscle Mass
What should be an ideal workout routine for building muscle mass? For gaining muscle mass, you have to increase the strength of your muscles as more strength means more muscles. To achieve more muscular strength, you have to start with simple weight training exercises. With strength training, your body will muscles will become strong. Learning proper techniques to do weight training is essential. If you are a beginner then your gym instructor will guide you in choosing ideal weights for you to start the workout plan. Since you are aiming to build muscle mass, your workout routines must contain a mix of complete body workouts and it should not focus on making only abs or flexing only biceps. Free weight training, squats and crunches all must be included in your workout as you gradually progress to build muscle mass.

Give Time to the Body
It is not healthy to go for increase in muscle mass in a very short span of time. It isn't a very fast process and if done comfortably, takes time and energy. To get fast results, one should never try unhealthy supplements. You just can't put much weight in a relatively short period of time. It takes time for the body to respond. Being realistic always helps in gaining muscle mass. And you have to be aware as how much weight you wish to gain. That parameter will only help you and your gym instructor to decide the intensity of your workout and other essential parameters.

While exercises and workouts are essential, giving adequate rest to the body is no less important. Our body needs recovery time and it develops muscles while it is resting so you have to ensure that you rest frequently. Generally, 3 complete days of body workouts with considerable intensity is good for beginners. Sleeping 8 hours is very important. Now 8 hours is not a fixed time for everyone. The bottom line is that you must feel fresh and rejuvenated after you wake up. For some, 6-7 hours of sleep is enough and for some 8-9 hours is more suitable. Since 8 hours sleep is generally recommended for people who are on weight gain programs, you can include it in your timetable. Drinking plenty of water during the day is good for the body. Never let yourself dehydrate.

Foods that Build Muscle Mass
It's imperative that people who are on training programs for building muscle mass must strictly follow a very rich diet menu. Without improving your nutrition intake and foods that help you to gain weight, it's next to impossible to build muscle mass. Foods that build muscle must contain lots of vitamins and mineral contents. Foods that build lower body fat percentage will help you to gain muscle and not extra fats that are available on the body. Always include foods that are a rich combination of all nutrients. Generally breakfast and post workout diets are very important as both these have great effect on your day's metabolism rate. Proteins, carbs, veggies, fruits and fats containing foods are always best for gaining muscle mass. Generally, eating 6 meals per day is ideal for gaining muscle mass and for every meal, eat light and calorie rich food. A steady intake of proteins and vitamins boosts metabolism and is useful for muscle recovery. Proteins like red meat, poultry, fish, eggs and red meat are always useful in building and maintaining muscle mass.

These were some of the most realistic steps you can take in the quest to build muscle mass. Getting trained under a fitness expert helps, as you can track down your progress consistently and can make modifications in your workout plans and diets as per your needs and requirements. With focus, discipline and hard work, your efforts to build muscle mass will surely succeed. [BREAKLINE]
Best Protein Powder for Weight Loss[BREAKBODY]
Healthy growth and development of the human body is pretty much dependent on the protein levels inside the body. Any fluctuations in the protein levels of the body can cause various kinds of ill effects on our health. It is the reason why protein is called the building block of the body. Protein is abundantly available in various natural and digestible food sources, but still there are many people who suffer from protein deficiency. Such people are often recommended to consume various protein supplements. Most commonly consumed protein supplements are protein shakes and protein powder. Protein shakes are mostly made using various kinds of protein powder. Apart from keeping us fit, protein powder is also found effective in the process of weight loss, weight gain, muscle building and bodybuilding.

Importance of Protein Powder for Weight Loss

As we know, protein is an excellent source if you are looking for building muscle mass, which is the reason why people who are interested in bodybuilding and muscle power are recommended to consume protein shakes and powders. Increase in muscle mass means significant amount of weight loss and so, goes the trend. A recent research has shown that daily intake of protein powder or shake can help you to lose around 5 lbs of weight, each month, which is really fascinating! Always remember that a normal healthy person needs to consume 0.5 gram of protein for each pound of his body weight. But, this amount is needed to be divided into 6 equal parts and be consumed throughout the day. The reason to reveal this fact is that one can't totally rely upon powder or protein shakes for weight loss and they also need to consume other natural sources of protein combined with ideal weight loss exercise for positive end results.

Best Protein Powder to Lose Weight

When it comes to choosing the top rated protein powder for weight loss and muscle gain, rather than brands, you need to consider the sources of protein that are used in making that protein powder. There are basically four kinds of protein powders, which are:

Whey Protein Powder
Whey protein and most importantly, organic whey protein powder is often rated as the best whey protein powder for weight loss. Along with higher concentration of protein, it contains equally high amounts of amino acids that boost the rate of metabolism and strengthens the immune system. Whey protein powder gets easily absorbed in the body, stimulates muscle and insulin growth. You can find out more about best whey protein for weight loss, to make better choices.

Soy Protein Powder
If someone suffering from lactose intolerance or wants to avoid consumption of milk products, can opt for soy protein powder for weight loss and muscle gain. Soy protein isolate contains around 90% of protein and hence, it is a healthy and totally vegan source of protein. The best soy protein powder is also a great source of energy and antioxidants that have cancer preventive effects on the body. Hence, when fat loss is on mind, soy protein powder is often recommended by the experts.

Casein Powder
Another type of milk protein is known as casein protein. Casein protein powder is equally comparable to whey protein. The only difference that separates casein vs whey protein, is its slow rate of action. Casein protein is slowly absorbed by the body and hence, it stays inside the system for a little longer period of time. This might be a drawback, but many experts suggest that due to the slow digestion rate for casein, it is ideal to consume before going to bed in the night. That way, your body slowly digests it and you get adequate supply of protein during sleep too!

Egg Protein Powder
Egg is rich in protein and numerous other vitamins and minerals and hence, one is advised to consume it on a daily basis. The best thing about egg protein is that it contains really limited amount of carbohydrates, that contribute to body fat percentage. While the amino acids in egg protein powder keep you healthy and fit. It is the reason why when it comes to choosing the best weight loss protein powder most experts recommend using egg protein powder.

List of Best Protein Powder Brand for Weight Loss

Here is a list of some protein powder brands that have great reviews as far as weight loss and muscle building is concerned.

• Optimum 100% Whey Protein
• Designer Whey Protein
• Isopure Protein
• Cytodyne Methoxy-Pro Protein Powder
• CEL Whey Protein Powder
• EAS Whey Protein Powder
• Gold Standard Natural 100% Whey
• Elite Whey Protein Powder
• Syntha-6 Protein Powder
• BSN Syntha-8
• Muscle Milk Light
• Optimum Pro Complex
• Muscletech Nitro-Tech Hardcore Pro Series
• Dymatize ISO-100
• Nitrean Whey Protein
• Gaspari Nutrition MyoFusion
• Champion Ultramet
• Next Nutrition Designer Whey
• Schwartz Pro-Whey
• ISS ProM3
• Prolab N-Large
• Met-Rx 100% Protein Powder

You need to consult your dietitian and health care provider about the protein powder side effects. Once you have done that, then check the protein powder reviews, prior to purchase of any of the above mentioned protein powder brands. You can also try making some easy homemade protein powder recipes to make them even more healthy. [BREAKLINE]
Benefits of Weightlifting[BREAKBODY]
If you are reading this article, then you have probably decided to take time out from your busy schedule and hit the gym. That's great news! But are you clear about your objectives at the end of a few months of physical training? Putting it in simple words, have you decided if you want to develop large muscles as those body builders who seem to be able to lift heavy weights so easily? Or do you want a well-toned body that does not have flabby folds anywhere? It is here that you would need to understand that although thought to be very similar, weightlifting is essentially different from bodybuilding. While bodybuilding aims at increasing muscle size and reducing the levels of body fat, the objective of weightlifting is to improve the tone and strength of the muscles without attempting to decrease the body fat levels.

Weightlifting has been a popular sport long before it was incorporated in the first Olympic Games held in Athens in 1896. However, now it is widely followed as a fitness program that is popular with both men and women. Muscles are conditioned in weightlifting programs by lifting free weights like dumbbells and barbells, and training on various weight machines like treadmills and stationary bikes. With toned muscles also comes other benefits of weightlifting.

Weightlifting Benefits

Stronger Muscles
Weightlifting involves strengthening muscles by training them to be able to comfortably lift and hold maximum weight that the muscles can bear. Then gradually the weights are increased. This slowly increases the strength of the muscles, and over time one realizes that doing simple activities like lifting one's toddler or carrying the grocery bags appear easier that they did earlier.

Toning and Reshaping Body
While strengthening the body, weightlifting improves the muscle tone. Weightlifting is useful in reshaping problem areas like the arms and butts. However, one might have to include low carb diet and cardio-vascular activity to attain the desired result.

Strength and Balance
With stronger muscles, the probability of muscle injury reduces. As one gains strength, joints and muscles work in increased coordination to improve flexibility and stamina. The health benefits of weight training are more significant for the older population. With age, there is a loss of muscle mass. Balancing one's movement is another problem in old age. However, weightlifting can help fight these debilities.

Bone Strength and Density
Trying to lose weight by just restricting the intake of calories can lead to loss of bone mass and density. However, by including weight training in any weight loss program can prevent this problem. Weightlifting causes the muscles and tendons to impact the bones at the point of attachment that stimulates growth of bone. Weightlifting is specially useful for women as it helps to fight osteoporosis.

Weight Loss
What better than being able to lose one's weight while strengthening and toning the muscles. Nothing fits the bill better than weightlifting in achieving both the results. Weight loss should be naturally expected, as after all weightlifting is a form of exercise.

Other Benefits

• Weightlifting improves sleeping pattern. With adequate sleep and rest, the regeneration of damaged cells takes place in a proper way and all our systems work better. This ensures a healthier immune system.
• Weight training increases the lean body mass. This boosts our metabolism.
• Weight training delays the onset of diabetes, improves heart rate, decreases the resting blood pressure, and increases the levels of good cholesterol in blood.
• It improves posture and reduces the risk of lower back injuries.

It's just a little effort and time that is required to have that great healthy body which would make heads turn. Along with looking good, a healthy body fills us with energy and makes us think in a positive way. [BREAKLINE]
Homemade Protein Shake Recipes[BREAKBODY]
A good whey protein powder has no lingering bitter or sweet aftertaste. It must not contain any added fructose or sweeteners of any other type.Making protein shakes at home is really easy and should be done rather often as that will allow you to monitor the ingredients you wish to use or not use. In this article, you will find 34 exquisite recipes that offer variety and health.

Importance of Homemade Protein ShakesJust about anybody who is into bodybuilding or body-sculpting – and there are legions of them these days – is well aware of the importance of including protein shakes as a diet supplement. This is because protein is the vitally important ingredient in your diet, whether the goal is to lose weight and body fat, or increase the size of your muscles and get stronger and bigger. The building block of the muscles in our body is protein; hence, without adequate amounts of it, enough muscle simply will not be built by your body.

It is always best to get your protein from natural food products. This is what has created a great demand for protein shakes, and there are a plethora of them available commercially. But they are expensive, and many people find them too bland. Therefore, more and more people are opting for homemade protein shakes. So, here are a few easy-to-make and yummy, high-protein shake recipes that you can whip up in a jiffy at home.

Protein Shake Recipes with Protein Powder
We shall first cover a few recipes that include protein powder available in the market as a major ingredient. Adding just the protein powder in your milk makes the drink bland. You can make it more tasty and delectable by trying out the following easy recipes.

Espresso Boom

• Milk, 12 oz.
• Espresso, 1 tall shot
• Vanilla protein powder, 2 scoops
• Ice, 1 scoop

Blend and gulp down to kick-start the day with a bang!
Blackberry Crunch Protein Shake

• Banana, 1
• Milk, 1 cups (skim)
• Blackberries, cup (fresh or frozen)
• Oatmeal, cup (raw)
• Vanilla whey protein powder, 2 scoops
• Ice, cup (crushed)
• Vanilla extract, 1 tsp.

Blend and drink immediately.

Caramel Chocolate and Coffee Protein Shake

• 2% Milk, 8 oz.
• Coffee, 8 oz.
• Chocolate whey protein powder, 2 scoops
• Caramel creamer, 2 tbsp. (International Delight: Caramel Macchiato flavor preferably)

Put everything in a shaker. Shake, shake, shake and swig.
Peanut Butter n' Banana Protein Shake

• Banana, 1
• Milk, 8 oz. (skim)
• Whey protein powder, 2 scoops
• Peanut butter, 1 tbsp.

Put all the ingredients in a blender and blend until smooth. And there you have it, a delicious homemade power protein shake drink.

Fruit n' Yogurt Protein Shake

• Milk, 1 cups (skim)
• Strawberries, 1 cup
• Yogurt, 1 cup (low-fat, vanilla flavor)
• Orange juice, cup
• Whey protein powder, 2 scoops
• Honey, 1 tbsp.

Place all the ingredients in a blender and blend until smooth.
Mocha Morning Blast

• Ice cubes, 4
• Coffee, 6 oz. (brewed)
• Water, 6 oz.
• Chocolate protein powder, 2 scoops
• Heavy whipping cream, 2 tbsp.

Blend thoroughly and drink up for a super energetic mornin'!

268-calorie Nichole Ohrablo's Super Protein Shake

• Banana, (small)
• Natural Berry Flavor Barlean's Greens, serving
• Spring water, 1 cup
• Raspberries, cup (organic, frozen)
• Vegan vanilla protein plus, 1 scoop
• Coconut butter, 1 tbsp. (blend a packet of unsweetened, shredded coconut from Let's Do…Organic really fast for 10 minutes in the food processor)
• Glutamine, 5 grams

Blend, drink, and experience the energy surging through your body!
Strawberry n' Pineapple n' Apricot Protein Shake

• Strawberries, 6
• Apricot, 1 (fresh and diced)
• Water, 1 cups
• Pineapple, cup (crushed)
• Milk powder, 1 tbsp. (skim)
• Protein powder, 1 tbsp.
• Flaxseed oil, 1 tsp.

Process the fruit along with the rest of the ingredients in a blender until smooth.

Vanilla Tropical Shake

• Vanilla almond milk, 1 cup (unsweetened)
• Pineapple, 1 cup (frozen)
• Blueberries, cup (frozen)
• Vanilla protein powder, 1 scoop
• Coconut milk, 1 tsp. (unsweetened)

Blend for half a minute and serve fresh.
Fruit n' Bran Protein Shake

• Apple juice, 1 cup
• Banana, (fresh)
• Peaches or blueberries, cup
• Bran, 1 tsp.
• Protein powder, 1-3 tbsp. (made of milk and egg)
• Ice cubes, few

Combine all the ingredients in a blender and blend until thick and smooth.

Orange Protein Shake

• Orange juice, yield of 3 oranges (freshly squeezed)
• Protein powder, 1 oz.
• Liquid artificial sweetener, 6 drops

Blend the ingredients and serve. Drink up to build on muscle mass.
Almond Carb-Protein Shake

• Almonds, 12 (shredded)
• Milk, 12 oz. (skim)
• Oatmeal, 1. 2 cups (dry)
• Raisins, 1. 2 cups
• Vanilla whey powder, 2 scoops
• Peanut butter, 1 tbsp.

You know what to do. Blend.

Tropical Protein Shake

• Ice cubes, 6
• Strawberries, 4 (frozen)
• Banana, (frozen)
• Mango,
• Water, 1 cups
• Pia colada mix, 2 tbsp. (frozen)
• Protein powder, 1 tbsp.
• Flax oil, 1 tsp.

Blend all the above ingredients in a blender until mixed thoroughly and serve in a tall glass.
Nada Colada Protein Shake

• Ice cubes, 6
• Sweetener, 1 packet
• Milk, cup (nonfat)
• Coconut extract, tsp.
• Orange juice, cup
• Pineapple juice, cup
• Rum extract, tsp.
• Vanilla whey powder, 2 scoops

Mix in a blender. Serves one.

Granny Smith Surprise

• Granny Smith green apple, 5
• Ice cubes, cup
• Vanilla whey powder, 2 scoops
• Creapure creatine powder, 1 tsp.

Blend really fast and thoroughly before drinking.
Banana and Heavy Cream Protein Shake

• Ice cubes, 4
• Banana, 1
• Water, 12 oz.
• Chocolate whey protein powder, 2 scoops
• Heavy cream, 1 tbsp.

Blend until smooth and foamy. Also, if the banana is replaced with a tablespoon of cream of coconut, you will end up with a delicious protein shake tasting like German chocolate cake.

Chocolaty n' Minty Protein Shake

• Milk, 2 cups (nonfat)
• Oatmeal, 1 cup
• Water, 1 cup
• Vanilla ice cream, 1 cup (sugar-free)
• Chocolate protein powder, 2 scoops
• Peppermint extract, a dash

Blend all the ingredients together until smooth.
Plum Protein Shake

• Plum, 1 (ripe, pitted)
• Lemon juice, yield of 1 lemon
• Water, 16 oz. (iced)
• Ice cubes, cup
• Vanilla whey powder, 2 scoops
• Multivitamin powder, 1 tbsp.

Perfect for a summer day, just blend to perfection and drink up.

Protein Shake Recipes without Protein Powder
Before the whey protein powder was invented, people still whipped up protein shakes. They made these drinks using natural ingredients found in their personal larder. Here are some basic pointers that will help you do the same.

First, you need to fix your shake base. This means you can either use whole milk, skim milk, or nonfat skim milk. Lactose-intolerant people can substitute dairy milk with soy milk, plain yogurt, or Greek yogurt.

For the protein source, you have plenty of options. You can go in for the all popular eggs that contain about 5.5 grams of proteins. If you have an aversion to eggs, you can try cottage cheese as it contain about 14 grams of protein. If this sounds too high for you, try using low-fat or low-sodium cottage cheese varieties.

Apart from this, you can even try almond butter or peanut butter as protein sources.

To make things interesting, you can your favorite fruits to the shake. This includes bananas, watermelons, pumpkins, etc., that contain protein.

Add three tablespoons of oatmeal to your shake for extra protein. Powdered bran will also do the trick.

Once you have decided your ingredients, pour them in a blender and blend till a thick shake is formed. Pour your milkshake in a glass and drink it immediately.
Here are a few recipes you should definitely try out.

Banana Kiwi Strawberry Protein Shake

• Kiwis, 2 (peeled)
• Banana, 1 (frozen)
• Nut milk, 1 cup
• Strawberries, cup

Whizzzzzzzzzzzzzzz!
Vegetarian Protein Shake

• Great Northern beans, 1 16-oz. can (rinsed and drained)
• Pineapple juice, 1 6-oz. can
• Strawberry-banana yogurt, 4 oz. (nonfat)
• Strawberries, 1 cup (frozen)
• Ginger, tsp. (ground)
• Nutmeg, tsp. (ground)
• Honey, 1 tsp.

Blend well and serve super chilled. Makes 4 servings.

Banana Kiwi Protein Shake

• Kiwis, 2 (peeled)
• Banana, 1 (frozen)
• Nut milk, 1 cups

Blend and enjoy.
Lemon Cheesecake n' Strawberry Protein Shake

• Eggs, 4
• Milk, 2 cups
• Strawberries, 1 cup (frozen)
• Lemon cheesecake ice cream, 3 scoops
• Evaporated milk, 3 tbsp.

Put the milk and eggs first in a blender and blend them together. Then add the lemon cheesecake ice cream and continue blending. Lastly, add the evaporated milk and strawberries and blend.

Strawberry Greek Yogurt Protein Shake

• Banana, 1 (frozen)
• Blueberries, 1 cup (frozen)
• Strawberry Greek yogurt, 1 cup
• Milk, cup

Blend and swig.
Banana Kiwi Orange Protein Shake

• Kiwis, 2 (peeled)
• Orange, 1 peeled
• Banana, 1 (frozen)
• Nut milk, 1 cup

Blend for a minute and you're golden.

Boiled Egg Protein Shake

• Egg whites, 2 (from boiled eggs)
• Egg, 1 (boiled)
• Lemon juice, yield of 1 lemon
• Coconut water, 1 cup
• Blueberries, cup (frozen)
• Chia seeds, 1 tbsp.

Process in a blender and voila! Relish after a rigorous workout.
Banana Kiwi Melon Protein Shake

• Kiwis, 2 (peeled)
• Banana, 1 (frozen)
• Nut milk, 1 cup
• Cantaloupe, cup

Blend well and drink.

703-calorie Tuna Protein Shake

• Banana, 1 (medium)
• Tuna, 1 can (packed in water, drained)
• 2% milk, 2 cups
• Peanut butter, 2 tbsp.
• Honey, 1 tsp.

Blend in a food processor until completely smooth and then consume.
Avocado Delight

• Avocado,
• 1% cottage cheese, cup
• 1% milk, cup
• Liquid egg whites, cup
• Natural peanut butter, 2 tbsp.
• Baker's cocoa, 1 – 2 tbsp.
• Xanthan gum, – tsp.
• Ice cubes
• Agave nectar, to taste

Blend until smooth and serve this 500-calorie shake.

Kiwi Raspberry Protein Shake

• Kiwis, 2 (peeled)
• Nut milk, 1 cup
• Raspberries, cup

Put ingredients in the food processor, blend, drink.
600-calorie Shake

• Banana, 1 (frozen)
• Milk, 2 cups (skim)
• Oatmeal, 1 cups (ground)
• Vanilla extract, 1 tbsp.

Soak the oats in a cup of milk for 10 – 15 minutes and then add in the rest of the ingredients and give the blender a spin.

Chocolate-Date Protein Shake

• Dates, 4 (diced)
• Chocolate, 1 oz. (organic, unsweetened, roughly chopped)
• Almond or soy milk, 2 cups
• Ice, cup (crushed)

Throw all the ingredients into the food processor, blend on low for 45 seconds, take the lid off and scrape the sides with a spatula, blend again for the same duration, and then drink this potion deeply.
Kefir-Spinach Protein Shake

• Banana, 1
• Spinach, 1 cups
• Kefir, 1 cup
• Quinoa, cup (cooked with milk)
• Flaxseed, 2 tbsp. (ground)
• Peanut butter, 1 tbsp.
• Vanilla extract, 1 tsp.

Place all the ingredients into the food processor, blend on low for 45 seconds, take the lid off and scrape the sides with a spatula, blend again for 50 seconds, and then drink up.

Kiwi Strawberry Protein Shake

• Kiwis, 3 (peeled, diced)
• Nut milk, 1 cups
• Strawberries, cup (diced)
• Ice, cup (crushed)

Blend on low for a minute and drink immediately.
Apple Kiwi Strawberry Protein Shake

• Kiwis, 2 (peeled)
• Apple, 1
• Nut milk, 1 cup
• Strawberries, cup

Same old. Same old.
So, the option to try out recipes containing protein powder or the ones with natural protein-rich ingredients are both available to you now. Keep trying new ingredients in your shakes and enjoy these tasty homemade protein drinks that help build mass and stay energized the natural way. Here's to health, strength, and a good life! [BREAKLINE]
Organic Whey Protein Powder[BREAKBODY]
Whey protein powder is included in every body building diet schedule. It is rich in nutrients and provides the human body with as many as 8 different types of amino acids.

Whey protein finds application in sports nutrition, weight gain management, body building management, immune system support and general well-being of the body. Intake of this protein results into a strong and lean body. Organic whey protein powder is generally prepared from the milk obtained from cows that are fed only on grass and not treated with any kind of growth hormone.

With the trend of organic foods catching up, there is a rise in the demand for organic whey protein. Lucine is the chemical present in whey protein, that facilitates the growth of muscles. In addition to the benefit of muscle building, whey protein helps in the proper functioning of the brain. The rise in levels of glutathione, caused by whey protein, helps improve the immune system of the body. It is also included in life extension studies for diseases such as AIDS and cancer. Whey protein also helps in reducing the death of tissues during an illness. The rate at which a person recovers from an illness also improves due to the intake of whey protein powder. Organic whey protein gets easily absorbed by the body which makes it better than other forms of protein foods. The demand for organic whey protein has thus, increased a lot.

Directions for Intake
Even though the consumption of this protein has positive effects on human health, there has to be some regulation around its use. For people who are in the field of body building, the recommended dose of whey protein powder is 150 g/day. This dose is recommended only for professionals and the dosage for others may vary with their body weight. For those who need to maintain a healthy body and remain fit, they should consult a physician before deciding on a dose.

Cost of Organic Whey Protein
It is said that the cost of organic foods is higher due to the nutrition they provide. However, it is a misconception that organic foods should cost more. The reason behind it is that organic foods are obtained by the practice of cultivation without any chemical fertilizers, insecticides, growth hormones, etc. Thus, the cost should automatically be reduced for products obtained from organic farming. The same rule applies for the production of whey protein.

Whey Protein Facts
Before including organic whey protein isolate in the diet, one should consult a doctor. There is a possibility that a person might already be consuming the necessary amount of proteins. Whey protein, in addition to a high protein diet, can only lead to adverse effects in the body. The intake of whey protein has no documented side effects on the body, but the liver might suffer if the protein is consumed in excessive amounts.

Whey protein provides the necessary nutrients for the growth of the body. The consumption of junk food automatically goes down, if a regular schedule of organic whey protein powder diet is followed. Thus, one can say that whey protein is a boon for those who wish to strengthen their muscles and develop a strong body. [BREAKLINE]
Casein Vs. Whey Protein[BREAKBODY]
Various essential activities like maintenance, repairing and building body cells and tissues of our body cannot be completed without protein. It is the reason why protein is referred as the main building block of the body. Along with maintaining the body cells, protein also maintains the health of various body parts like bones, teeth, hair, skin, muscles and bone cartilage. This means, that protein deficiency can create significant amount of damage to these parts of the body. This deficiency can be cured with help of various nutritional supplements. There are various types of protein, that are used for various types of protein powder supplements. The most common types of them are whey protein and casein. Both whey protein and casein are gained from dairy products, especially milk and cheese and they are highly beneficial for weight loss, bodybuilding and fat loss. Then, what is the diffe rence between the two? Which one is the best, casein or whey? Well, here is an article about casein vs whey protein for more help.

What is Casein?

Casein is a phosphor-protein and it mainly consists of salt and calcium. About 20% of cow milk and cheese is casein. It consists of a high percentage of praline peptides and it holds poor water solubility. Due to its chemical properties, casein is considered as a slow protein, which is also the main reason behind its usage in various popular protein supplements. Since it gets slowly digested, casein forms a clot inside the stomach. This clot is responsible for slow and sustained supply of amino acids into the blood stream that lasts even for several hours. It is the reason why the person taking these supplements stays energetic for a longer period of time and shows increased resistance power as well. This is where casein protein is found superior than whey protein, in the competition between casein vs whey protein.

What is Whey?

Whey protein is milk plasma and it is actually a byproduct in the process of cheese and casein making. There are two basic types of whey protein, which are sweet whey and sour whey. Wherein, sour whey is incurred while making acidic types of cheese and sweet whey is incurred during the process of sweet cheese making. Whey protein which is used in whey protein supplements is incurred from cow's milk and it contains more protein than casein. Whey protein is available in three forms, namely, hydrolysate, isolate and concentrate whey protein. Protein fraction of all these three types is different and isolate whey contains as much as 90% of protein. There are numerous whey protein benefits, especially for those who are interested in bodybuilding and muscle strengthening.

Casein Vs. Whey Protein

Now that we know what exactly are whey protein and casein, we can now try to determine the best source of protein amongst the two. As I said earlier, the prime difference between the both is determined on the basis of their chemical properties like water solubility and digestion. Well, on the accounts of fast absorption, whey protein is found more effective, for obvious reasons. When it comes to providing increased energy level for a longer period of time, casein has an edge over whey protein, due to its slow rate of absorption. When you judge both these types of protein on the accounts of muscle and tissue repairing ability, one has to say that whey protein shows better and faster results than casein.

When it comes to casein vs whey protein for weight loss, both these products are equally beneficial for 'fat loss'. However, whey protein is more beneficial for bodybuilding and muscle building. This doesn't mean that both of them are totally safe. There are a few casein and whey protein side effects that cannot be overlooked. Let's talk about casein first. Since casein takes less time to get absorbed inside the blood stream, it starts acting like gluten and leads to several side effects like elevated nitrogen levels in the body, decreased calcium levels in women, indigestion, stomach ache, stomach cramps, casein allergy symptoms like loss of appetite, hives, eczema, runny nose, etc.

Along with all the success stories about whey protein and weight loss or bodybuilding, one also needs to be aware of the whey protein side effects. So, is whey protein good for you? Well, yes, only when it is consumed in moderation. Over-consumption of whey protein may lead to some severe side effects like liver diseases, liver failure, kidney diseases, kidney failure, osteoporosis, symptoms similar to those of lactose intolerance, etc. So, which one amongst casein vs whey protein is the best for you? The answer is, both. If you are planning to consume them in moderation, then both these types of protein are beneficial for your body. However, if you are planning to replace them for protein rich foods that contain natural forms of both these proteins, then that will definitely prove harmful.

Well then, here we come to the conclusive point of this article about casein vs whey protein. As long as you consume whey or casein protein powder in moderation, it is safe and in fact, useful for you. However, as a word of caution, I would like to say that you need to consult your health care provider prior to consumption of any such supplements. Take care! [BREAKLINE]
Foods to Eat to Gain Weight[BREAKBODY]
A change in diet is the key to gain weight. Joining a weight training program or a gym but not eating proper food would be a waste of time and money. Those wanting to gain weight should eat the right high calorie food. Knowing what foods assist to improve weight is necessary to bring a healthy change in the body. Underweight people in a hurry to gain weight eat unhealthy food (junk foods), thereby causing health problems. The aim is to gain weight, while at the same time remaining physically active. Weight gain foods that negatively affect the health are of no use.

Although, it is necessary to increase calorie intake, it should come from a healthy source. With junk foods fuelling the obesity epidemic, it would be unwise to indulge in these high-calorie foods. The goal is not to transform oneself from skinny to obese, rather, the intension should be to build a muscular frame that allows you to carry out your day-to-day activities effortlessly. Adding calories mindlessly to your diet would turn your body out of shape, in turn increasing the risk of cardiovascular diseases and chronic ailments like diabetes.

Inability to gain weight has often been attributed to lack of appetite, despite having nutrient dense foods. Not feeling hungry during meal times is (in most cases) due to inactive lifestyle. So, start an exercise routine (jogging, fast walking, cycling) that makes you sweat and do it everyday in the morning. This will stimulate your hunger pangs and you surely won't leave your home without having a hearty breakfast. A brisk walk, half an hour before having lunch or dinner too can help to boost your appetite.

Foods to Eat to Gain Weight…

…Best Foods
A diet that is rich in proteins, healthy fats and carbohydrates can help to gain weight in the right manner. It is essential to identify foods that are rich in these nutrients. Foods high in proteins will allow the body to gain muscle mass without building excess fat. Milk is an excellent source of high quality proteins. Drinking milk after a workout promotes the growth of muscles. Protein shakes and protein bars can also contribute to speed up the muscle growth. Adding powdered milk to sauces and soup is an easy way to increase calorie intake. Foods rich in protein that promote weight gain in a healthy way are fish (salmon, tuna, cod), dairy products such as cottage cheese and low-fat yogurt.

Chicken without skin is also a rich source of protein. Other meat and poultry products high in protein that ensure overall health include lean cuts of turkey and rabbits. Eggs, nuts (almonds) and sunflower seeds contain a high amount of protein. Including these foods in the diet is beneficial to gain weight naturally. If you don't like eating raw almonds, you could always go for its tastier version, which is nothing but almond butter.

…Carbohydrate Foods
Carbohydrate foods are an integral part of weight gain diet. Carbohydrates maintain the energy levels of the body essential to perform day-to-day activities. Vegetables and fruits are considered to be a superior source of carbohydrates. Vegetables such as broccoli, carrots, potatoes, spinach, cauliflower and tomatoes contain high levels of protein. One has to focus on fruits like apples, oranges, mangoes, avocado, pineapples and papaya to add carbohydrates to the diet. Other good sources of carbohydrates are brown rice and whole grain. A healthy, nutritious breakfast should have whole wheat breads or whole wheat pastas in adequate amounts. An ideal healthy snack, rich in carbohydrates involves intake of dried fruits, grapes and bananas. You can always add dried fruits to everyday salads and yogurt to boost your healthy calorie intake.

…Fat Foods
When choosing foods to gain weight, it is essential to avoid saturated fat foods so as to keep various health related disorders at bay. Saturated fats are known to elevate cholesterol levels in the blood which may increase the chances of cardiovascular diseases. Skimmed milk contains a sufficient amount of proteins but no fat. Fish (salmon), omega-3 essential fatty acids, butter, seeds and nuts such as almonds, walnuts, cashew nuts and hazelnuts come in the list of healthy fat foods. Cold pressed oil extracted from seeds like sunflower, safflower and sunflower also come under good fat foods category. Health care professionals often advice to use cold pressed olive oil for cooking. Anyone looking for gaining weight needs to incorporate these healthy fat foods into the diet. Dressing your salad with olive oil is an easy way to add healthy fat to your diet.

Meal Frequency (How Often One Should Eat?)

People serious about gaining weight need to increase their meal frequency. Instead of having 3 meals, one should try to have 6 meals everyday. Consuming 6 mini-meals that include breakfast, lunch, dinner and 3 small meals can help one achieve weight gain. There has to be a gap of 2.5-3 hours between each meal. Also, do not forget to drink plenty of water and fresh fruit juices to avoid dehydration.

Healthy Cooking

No matter, how healthy a food you choose, it may turn unhealthy if it is not cooked properly. The habit of eating fried foodstuffs must be discarded and instead opt for healthy cooking options such as broiling, baking, grilling, steaming and stewing.

Apart from eating the right food, workouts are also an important factor crucial to get the desired result. Exercises that help to build muscle mass are very important to increase weight. So, besides increasing protein intake, you got to do weightlifting exercises such as bench press, dead lifts, squats and bent-over rows to gain muscles.

These are some of the best foods that help to increase weight in a healthy way. These foods are an excellent source of various nutrients and help to repair and build muscle. In addition to a healthy nutritious diet, make sure to follow an effective exercise program to gain weight. [BREAKLINE]
High Protein Indian Breakfast[BREAKBODY]
The Indian cuisine is globally recognized owing to its perfect blend of spices, taste and flavor. A variety of authentic Indian dishes when served on your plate could be savored with a full appetite. A high protein Indian breakfast contains recipes prepared from nutritious foods cooked in a very little amount of oil.

Since breakfast is considered to be the most important part of your diet, it should be rich in proteins and moderately high in carbohydrates and fats. The choice of cooking oil plays a significant role in deciding the nutrient load of an Indian breakfast. Although, use of coconut and mustard oil is extensive in India, you can replace it with olive oil or vegetable oil to reduce your calorie count. Here we give you some examples of high protein Indian breakfast recipes.

Note: Some of the menus have been named with which they are popular in India. Their English synonyms have also been explained in the content.

Spicy Scrambled Egg
The entire world knows the recipe of French scrambled egg. Isn't it? But what's the specialty of Indian scrambled egg? Although the method of preparation is similar, the ingredients differ a lot. The Indian style scrambled egg is a little spicy and you can relish it with whole wheat bread toasted in butter or cheese. The breakfast is intensely healthy and you can have it everyday to treat yourself with protein. So how would you prepare the scrambled eggs? The recipe is explained here.

Ingredients

• Eggs, 4
• Tomato, diced, 1
• Red chili powder, tsp
• Green chili, minced, 2
• Salt, tsp
• Ginger, minced, 1 tsp
• Red onion, chopped
• Coriander leaves, chopped, 1/3 rd cup
• Sunflower oil, 1 tsp
• Turmeric powder, 1 pinch

Preparation
First heat the oil in a non stick pan. Then add minced ginger, onions and tomatoes for frying. Sprinkle salt, red chili powder and add the chopped green chilies. Cook them under low heat till they acquire a brownish tinge. In the meantime whisk the eggs thoroughly, add a pinch of salt, turmeric powder and coriander leaves to it. Pour the whisked egg into the cooked onions mix. Keep the heat low and then scramble/stir the eggs till they get fried. Spread the scrambled eggs inside the butter coated bread slices and serve hot with tomato sauce.

Flaked Rice Recipe
This recipe is a combination of assorted fruits that is served with flaked rice (chivda), known as Phal-Ahaar with Chivda, originated in West Bengal. The recipe is quite similar to muesli, where you mix fruits and cereals together. This is a protein rich diet dish. Pick up fruits of your choice to blend them with the flaked rice. The menu tastes the best when combined with banana and mango. Follow the recipe explained below to know how to prepare it for your breakfast.

Ingredients

• Banana, 1
• Apple, 1
• Mango, 1/2
• Milk/Yogurt, 2 cups
• Brown sugar/jaggery, 2 tsps
• Flaked rice, 1 bowl
• Dry fruits, 1/3 rd cup

Preparation
Wash the flaked rice in water. Soak it in yogurt or milk for 2 minutes so that the crispy flakes turn soft. Slice the fruits and smash them into the soaked flaked rice. Add the dry fruits and sugar or jaggery to the mixture. You can also add honey to it. This is an excellent breakfast in the morning and it keeps your stomach full for a long time. You can keep the mixture inside refrigerator and have it cold during summers.

Vegetable Upma
Upma is prepared from semolina which is a milled product of hard (durum) wheat. In India semolina is known as 'rawa' or 'suji'. The dish is prepared with vegetables and you can also add pulses to it. People prefer this dish because the method of preparation is easy and addition of vegetables, legumes and pulses increases its nutritional value. The recipe for this healthy Indian breakfast is explained here.

Ingredients

• Semolina, 1 cup
• Green beans, chopped, 1/3rd cup
• Peas, 1/3rd cup
• Onion, chopped, 1/2
• Lentils, 1 tsp
• Mustard seeds, tsp
• Tomatoes, chopped, 1/3rd cup
• Dried red chili, 1
• Carrot, finely chopped 1/2
• Vegetable oil, 2 tsps

Preparation
Add one tsp ghee in a non stick skillet and fry the semolina in it. Make sure that the semolina doesn't burn. Keep it aside whilst you fry the vegetables. Add two teaspoons of vegetable oil in the skillet and then fry the lentils, red chili and mustard seeds together. Then add the vegetables and cook over medium heat. Put the lid over the skillet. Pour one and a half cup of water in it and let it boil. Pour the fried semolina gradually and keep stirring to avoid coagulation. The upma is now ready. You can garnish with lemon juice and coriander leaves.

Idli-Dosa with Sambar and Chutney
This authentic south Indian cuisine is enjoyed all over the country owing to its health benefits as well as taste. Dosa is prepared from its batter while the 'sambar' refers to the soup in which it is dipped. The chutney is also a dipping that is prepared either from coconut or coriander leaves. The batter for making idli and dosa is more or less the same, except the preparatory method. Here we explain you the recipe.

Ingredients

• Rice, 3 cups
• Urad daal (black gram), skinless, 1 cup
• Fenugreek seeds, tsp
• Cooking oil, 1 cup

Preparation
Add rice and fenugreek seeds in a grinder and form a smooth paste. Grind the black gram separately and then blend the paste together. Make sure that the ingredients form a smooth paste so that you can easily spread on the pan. Use a large non stick pan and spread one teaspoon of vegetable oil on it. Heat the oil completely and then fill the ladle with the batter. Spread the mix over the frying pan and form a circle by sweeping the batter in circular movements. You will notice formation of small holes on the batter. Drizzle some vegetable oil and then flip the dosa quickly to fry the other side. Making idli is much simpler because you need to steam the batter inside a pressure cooker. The chutney is prepared by making a paste of coriander, ginger, garlic, coconut and green chili while the sambar is just a soup prepared from lentils and vegetables. Serve the dish hot.

Hope you have liked the breakfast ideas provided in this article. If you are utterly fond of Indian food, then you must keep a cookbook with yourself for gathering more knowledge about the recipes, flavor and their preparatory methods. [BREAKLINE]
How to Gain Weight the Healthy Way[BREAKBODY]
Weight loss is on everyone's mind these days. But, there are a few lucky people out there who fail to put on weight, even after having a high-calorie diet. Now, it is essential to note that difference between being skinny and being undernourished. There are several causes for being naturally skinny, like having a faster metabolism, being physically active, etc. On the other hand, sometimes a person loses weight due to some illness or on undergoing any surgical procedure. Whatever the reason, if you are trying to gain weight, it is essential to do it in a healthy way.

Tips to Gain Weight Healthily

Most of us think eating large amounts of food, specially, fatty junk food is the only way to increase your weight. This is untrue! Some people do not gain weight even after having regular and adequate meals. However, if you are among those few people and are thinking of gaining weight, then there are some tips that you need to consider.

Firstly, in order to gain weight, you need to consume foods that have higher calories. But, the sources of these calories should be healthy.

You should not rely on fatty and greasy foods as they can result in increasing the cholesterol levels of the body, which are unhealthy. Therefore, gorging on a pizza or cheeseburger every day is a total no-no.

Rather, try including good sources of fats like nuts, olives, olive oil, fatty fish like salmon, cream-based soups, etc. in your diet.

Foods in your daily diet should have proper amounts of carbohydrates, proteins and vitamins. You should have foods that have high amounts of carbohydrates and proteins; and low amounts of fats.

Beverages, soft drinks, contain empty calories and are not good for health. Skip sodas and chilled drinks and include fruits juices and vegetable soups in your diet in order to gain weight.

You should avoid having beverages or fruit 1 hour before meals as they tend to suppress appetite.

Lastly, in order to gain weight, you should avoid starvation and eat often (5-6 small and healthy meals per day).

Foods for Weight Gain

With these tips, you must also be looking for foods to be included in the weight gain diet. The following is a list of foods that you can consume to gain weight the healthy way.

Fruits and Vegetables

Carbohydrate content in fruits and vegetables provide the necessary energy and help in weight gain. Include broccoli, zucchini, carrots, tomatoes, spinach, mushrooms, onion, peas, beans; and fruits like banana, pears, plums, almonds, peanuts, chestnuts, apricots, avocado, etc. in your diet. You can have fruit juices, dried fruits, vegetable salads with dressing made with cream or cheese, etc. as they contain a high amount of calories.

Dairy Products

All dairy products are rich sources of proteins and also contain calories. But, they also contain high amounts of fats. Fortunately there are fat-free versions available which are safer to consume. You can have a cup of milk or a cup of yogurt regularly to get all the essential calories. On the other hand, you can add low-fat butter, peanut butter, almond butter, soy cheese, feta cheese, etc. to your sandwiches and salads to gain weight quickly.

Meat and Poultry

As mentioned above, certain fatty fish contain good fats and hence, are safe to consume. You can eat fatty fish like salmon, herring, mackerel, lake trout and sardines which contain the necessary calories. Similarly, egg dishes, lean meats, grilled or boiled chicken are also healthy food options.

Starch

Whole wheat flour contains carbohydrates and right amount of calories. You can eat products made from whole wheat flour, rice, pasta, corn, peas, potatoes, etc., to gain weight in a healthy manner. You can even have dried fruits and nuts, flax seeds, all kinds of beans like soy beans, kidney beans, etc. for the same.

Sweets

Desserts made from powdered milk or condensed milk are safe to eat. Secondly, you can have dark chocolate as it contains antioxidants. For snacking, you can have nuts, granola with nuts, a bowl of berries with yogurt; or baked and fat-free cookies; pretzels, smoothies, fruit salad, etc.

Following these tips can definitely help in a healthy weight gain. If you wish to include nutritional supplements in your diet, make sure you consult the doctor before taking the same. Lastly, note that this write-up is meant for informational purposes. Any major changes in the diet should be made only on consulting the doctor. Take care! [BREAKLINE]
Top Rated Protein Shakes[BREAKBODY] Health and nutrition is the heated topic of discussion amongst people these days. Due to the fast paced lifestyle, we hardly get time to prepare and consume healthy meals that fulfill our daily needs of all the essential nutrients. It is also the reason behind the concept of consuming various kinds of nutritional supplements. Most common types of nutrition supplements are the protein supplements. As we know, protein is extremely important for a healthy body as it maintains health of our hair, skin, muscles, tissues, cells and bones. Amongst all the protein supplements, protein powders or protein shakes are the most boasted upon. Protein shakes are commonly consumed by athletes and bodybuilders. There are different types of protein shakes, from which you need to choose top-rate protein shakes for the best results.

Reviews

There are different types of protein shakes that are determined upon their protein content. Most of the top rated protein drinks for muscle building are used are made of 100% protein, while some other types of protein shakes are made using protein, carbohydrates and fats. You can either get those ready to drink protein shakes or protein power supplements and make easy homemade protein shakes with your favorite flavor. Along with athletes and bodybuilders, protein shakes are consumed by other people who fail to consume the daily recommended intake of protein. You can also use protein powder for weight loss, weight gain, muscle building and keeping yourself full for a longer period of time. Protein shakes that are available on the market contain casein, whey, or soy protein. Generally, dietitians recommend consuming whey protein shakes for weight loss and muscle building.

Optimum 100% Whey Protein
This is one of the best protein shakes for weight loss as well as muscle building. It contains an ample amount of whey protein powder in the form of hydrolyzed whey peptides, that offer you great results. Price, taste and effectiveness are the three reasons why Optimum 100% Whey Protein is so much more popular amongst protein shake consumers. Another fact about this protein shake is its preparation method. In order to mix this drink, all that you need to do is to mix it in water or milk and then blend it well. You will get a smooth and clot-less protein shake in absolutely no time. Due to all these reasons, this is one of the top rated protein shakes for women and men. Each serving of this protein shake provides you with as much as 24 g of protein, which is quite enough when you combine it with a healthy diet. Average cost of Optimum 100% Whey Protein is around USD 75, but you can also get it at discount rates when shopping online.

Muscletech Nitro-Tech Hardcore Pro Series
If you are in search of the best protein shake for muscle building, then your search is likely to end up with Nitro-Tech Hardcore Pro Series protein shake. This is rated as the best protein shake for bodybuilding and muscle building. The new production of this protein shake contains whey isolates that are really effective on fast muscle growth. One serving size of Muscle Tech Nitro-Tech Hardcore Pro Series contains about 25 g of protein, branched-chain amino acids and leucine. People who are facing the dilemma of taking protein shake before or after workout have a great option available for them, to consume after they are done with their workout session. Average cost of Muscle Tech Nitro-Tech Hardcore Pro Series is around USD 80, but you can also get it at discount rates when shopping online.

Designer Whey Protein
Designer Whey Protein is one of the best protein shake for weight loss. It is also one of the top rated protein powder brands which is available since 1993. Designer Whey Protein is one of the most recommended protein powders that you can consume. It offers a good amount of fat loss and increased lean muscle mass. This protein powder also provides increased energy levels and strength building. A scoop of Designer Whey Protein contains around 18 g of protein. However, it is essential to remember that Designer Whey Protein contains soy lecithin and milk products and hence, if you are suffering with lactose intolerance, then you need to consult your health care provider before consuming it. Average cost of Designer Whey Protein is around USD 40, but you can also get it at discount rates online.

Isopure Protein Powder
This is the best whey protein powder that contains whey isolate. Each serving provides you with as many as 50 g of whey isolates, which is really remarkable, if you are interested in bodybuilding. This is also the best protein shake powder on the account of cost and taste. This is one of the best protein supplements which is available in various flavors like chocolate, vanilla, strawberry cream, and dutch chocolate. Average cost of Isopure Protein Powder is around USD 68, but you can also get it at discount rates when shopping online.

These were some of the best protein shakes for muscle building available in the market. You also need to be aware of protein shake side effects to enjoy their benefits for a longer period of time. [BREAKLINE]
Athletes Diet to Lose Weight[BREAKBODY]
Losing weight, for athletes, is much tougher than dieters or health conscious people who are desperate to shed extra calories. The main requirements in planning an athletes diet to lose weight are consuming sufficient calories, maintaining maximum stamina level for regular practicing and at the same time, losing deposited fats from the body. Hence, consuming nutrient rich foods, a balanced exercise and frequent monitoring of weight are the prime weight loss tips for athletes.

For athletes, the approaches for losing weight are many, while some follow the dieting and exercising tips with an aim to perform better; others consider losing weight, so that they fall within the weight range, put forth by the concerned coaches. Prior to starting the weight loss diet, a sportsperson should keep a note of the current body weight, balanced diet for athletes and how much kilos s/he needs to lose within a specific time span. As per physical fitness experts, losing 1-2 pounds per week is ideal for athletes. Discussed below are the dietary recommendations for healthy weight loss of athletes:

Do not Eliminate Carbohydrate
Being the major source of energy for the body, carbohydrate is a must to include nutrient in an athlete's diet. It is directly responsible for maintaining the stamina level, which is crucial for an athlete to perform better. The daily carbohydrate requirement is determined based on the level of activity and body weight. On an average, an individual needs 6-10 g carbohydrate per day or 50-60 percent calories should be contributed by carbs. Eat whole grains and alike good foods, and refrain from refined carbohydrates.

Include More Proteins
In the diet, protein forms the base nutrient. It helps in replacing blood cells, strengthening defense system, secreting hormones and more importantly, muscle building. The amount of protein required per day by an athlete is 1.2-1.7 g/kg of body weight. In other words, protein should contribute 15-20 percent of the daily calorie intake. Athletes who are into resistance training need more protein than others. And maximum protein should come from beans, cheese, eggs, poultry and lean meat.

Incorporate Good Fats
All of us have a misconception that fats are not good for bodybuilding professionals and athletes, which is not the case. The point is, consume healthy fats not the unhealthy ones. It is suggested that approximately 25-30 percent of the daily calorie requirement should come from healthy fats. Reduce fats from oils, butter and fatty substances, rather consume fish that contain high percentage of omega 3 fatty acids.

Adopt Good Eating Habit
The healthy diet for athletes consist of a variety of nutrient rich food items. But, that does not mean that one can eat any time and in any serving amount. A large meal serving is difficult to digest and is responsible for increased pressure in the digestive system. Serving frequent meals in smaller serving size is a key rule in the diet. Limit intake of foods rich in simple carbohydrates that convert to sugar instantly.

Other Weight Loss Tips
An easy way to plan weight loss diets for athletes is reduced sufficient daily calorie intake by about 500 calories. Doing so will maintain high stamina required for practicing sports and also, help in burning fats. One should eat plenty of greens, which are loaded with nutrients, but low in calorie count. Also, drinking sufficient water is crucial to avoid dehydration, even after performing strenuous exercises.

It is to be borne in mind that quick weight loss can lead to several negative effects on the body, such as low metabolism, low vitality and weakness. Considering such adverse effects, athletes diet to lose weight is not recommended just before a match. The best time to follow such a dieting strategy is during off-season. [BREAKLINE]
What to Eat After a Workout[BREAKBODY]
Trying to schedule exercise into a busy lifestyle can be tough for many; add the task to plan meals or snacks after you're done, now that's another story. Even though it may seem like an exhausting chore, what you eat after a workout is very crucial. For some fitness conscious people and athletes, the post workout meal is one of the most important meals for the day which can either improve or damage their overall fitness. But sometimes, this necessity comes with confusion as not everyone knows what to eat after a workout.

Let's see if we can try to get rid of that confusion. The truth of the matter is, once you know about the nutrients and its best sources, the best foods to eat your workout is finished will come to you easily. In the following article, we will go over:

• Why you should eat after your workout?
• What to eat after completing your workout?
• What not to eat after your workout?
• When you should eat?

Since it is a known fact nowadays that diet and exercise go hand-in-hand, keeping a close watch at what you eat during the day gives you maximum benefits. Obviously working out on a full stomach can make you sluggish, but completely refraining from eating before a workout won't do you any good either. Don't be under the impression that the less you eat the more you'll gain. Dieting is not the answer, combining nutritious food with exercises works like magic.

Why you Should Eat After Your Workout?

For those partaking in training sessions, or weight loss programs, the most beneficial and important factor is nutritional diet. During a training session, you spend one, two, or maybe more hours depleting your body's energy stores, and pound the muscles. That is why, it's essential to replenish it so that you can recover as quick as possible and begin the next session with ease. Building lean muscles and maintaining them takes a lot of work, and exercise provides you the stimulus to adapt to it. Your body also requires energy from the kind of food which it intakes to supply enough energy.

What to Eat After Completing Your Workout?

Besides water, the best things to eat after a workout are – protein and carbohydrate. After every cardio and weight training exercises, you need to replenish your body with foods which are high in protein and carbs. Also, keep a note of how many calories you are consuming. Depending on the number of calories burned, you should eat half of that amount. Now, on the other hand, even weightlifters (who wish to build muscles), have a particular diet that has to be followed. In order to build muscles, you should strive to consume rapidly-absorbing protein shakes. Apart from these, here are some more suggestions:

• Eggs and toast
• Fresh vegetable or fruit juice
• Brown bread vegetable sandwiches
• Brown bread chicken sandwiches
• Low fat ice cream
• Cottage cheese and fruit
• Protein or energy bar/shake
• Cereal and skim milk
• Vegetable omelet with brown bread
• Dried fruits and nuts (unsalted)

What Not to Eat After Your Workout?

Always stay away from eating any foods which contain fat in them. Fat is bad for you, especially after a workout because it slows down your body's absorption rate (absorb nutrients) and digestion of proteins and carbohydrates. You don't want to eat all the right things and then do the exact opposite now, do you?

When you Should Eat?

In the first hour after you finish the workout, it's considered to be your body's "golden hour", which means that the glycogen stores get depleted and the enzymes convert the glucose into glycogen. This glucose is consumed and replaced in the muscles for lost glycogen. Along with best foods, replenishing lost fluids through sweat is also necessary. Within half an hour post workout, you should rehydrate and replace the lost glycogen from your body.

Remember, you're supposed to rehydrate, energize, and compensate for lost nutrients in your body to stay strong. Try to avoid overeating after working out, but don't eliminate eating altogether. Staying hungry won't bring you closer to your workout goals, it will only interrupt your mind and body's frame to sustain properly. [BREAKLINE]
A Positive Blood Type[BREAKBODY]
The specific genes that are inherited from your parents decide your blood type, before you are born. In 1600s, blood transfusions were first attempted by transfusing animal blood into humans which proved to be totally disastrous. Around 1800s, the idea of human blood for human beings came up and in 1901 Karl Landsteiner identified the four basic blood types; A, B, AB, and O. Research studies have shown that 'AB negative' is a rare blood group. 'A negative' and 'B negative' are also not very common. 'A positive' blood is found in almost 32.5% of the population while 'O positive' is found in approximately 38.5% of the population, which means maximum number of people belong to the group 'O positive'.

A Positive Blood Facts

Specific substances in the red blood cells called antigens are detected through blood test. The 'A antigen' is on type A cells, while the 'B antigen' is on type B cells. When neither A nor B antigens are found, the person is said to have O blood type. When both A and B are found, the person is said to have AB blood type. The person is Rh+ if the major Rh antigen is present ( A+, B+, AB+, O+) and the person is Rh- if Rh antigen is not present (A-, B-, AB-, O-).

• People with A positive blood, can receive red blood cells from people with O-, O+, A-, A+ blood types.
• People who have A positive blood can receive blood plasma from the people with A-, A+, AB-, AB+ type of blood.
• People with the blood group 'A positive' can donate blood to individuals with type A or AB.
• 'A type' blood clots when mixed with anti A serum.
• If both the parents have blood type A, then children can have A or O blood type.
• If parents have A and O type blood, then children can have A or O blood type.
• If parents have A and AB blood types, then children can have blood group A, B or AB.
• If parents have a combination of A and B blood type, then children can have A, B, O, AB blood type.
• Approximately, one person in every three people has 'A positive' blood. The blood banks in the United States have reported that many people with O and A positive blood type do not donate blood, assuming that their blood group is common and so, there is no need to donate blood. They should, in fact, understand that this blood type has maximum demand and they should donate blood as many times as possible.
• People should donate blood as often as they can. One can donate blood every 56 days for red blood cells and every 28 days for plasma. Your one donation can save up to three lives.

Diet

People having 'A positive' blood should generally follow a low-fat and plant-based diet. The blood type is supposed to influence a person's sensitivity towards various diseases like allergies, diabetes, cancer and heart diseases. A positive blood type diet can be so designed that it can prevent the blood type related diseases. Vegetarian diet works great for people with 'A' blood group (positive or negative). If you eat right for your blood type, you can definitely keep yourself healthy, fit and active. People with 'A positive' blood should eat lots of fresh green vegetables, fresh fruits, whole grains, legumes, beans, seafood and tofu. They should avoid meat, high-carb dairy products, wheat, kidney beans and lima beans to achieve healthy weight loss. Fruits like pineapple, leafy green vegetables and vegetable oils, soy food can help a lot in controlling the weight. These people should avoid greasy, processed and junk food and should opt for healthy organic food to relish a stress free life. While considering different types of blood groups and the respective diets, you must have noticed that an old saying 'one man's food is another man's poison' applies here perfectly.

Though you have 'A positive' type of blood, you can always follow the mantra "B positive", which works great for every blood type and which can be helpful for a healthy and stress free life. [BREAKLINE]
Top Rated Protein Bars[BREAKBODY]
In today's world, why would one need a protein bar? Well, I see two reasons behind it; may be as supplementary nutrition or may be if one is aiming towards bodybuilding. Now, among the whole bunch of energy supplements available in the market, one group belongs to what we call protein bars. Protein bars, as the name indicates, are better sources of proteins and have proven to be useful over time.

These nutritional supplements are made of raw ingredients owing to which prove to be extremely useful. Not only are these high on proteins, they contain the essential minerals and vitamins which otherwise would be lost, had the ingredients been cooked. Now, how do you make a protein bar? Well, if you check the number of protein bars manufactured, their taste isn't that pleasant. And hence, these have to be coated with chocolate or any other carbohydrate to make them likable. All the raw ingredients are mixed together in water, cut into bars, dried and coated with chocolate or glycerol. Protein bars have been generally used by men and women for weight loss, bodybuilding, and as a protein supplement.

Top 10 Protein Bars

• MET-Rx MET-Rx Food Bar (All types)
• Clif Bar, Inc. Clif Bar (energy bar)
• Nature's Best Solid Protein (protein bar)
• Met-Rx Source One (diet bar)
• PowerBar Inc. PowerBar Performance (diet bar)
• Worldwide Sport Pure Protein (energy bar)
• EAS Myoplex Lite (protein bar)
• BALANCE Bar Food Company BALANCE Outdoors (energy bar)
• MET-Rx Protein Plus (protein bar)
• Stella Pharmaceutical Nutribar (diet bar)

Protein Bars for Weight Loss

While thinking of buying protein bars for weight loss, they should very low in calories. All the protein bars for losing weight are manufactured in such a way that they contain more carbs than proteins and hardly any sugars. These can be consumed as snacks. You can include these in your meals since they make you feel full. Let's see the best ones in market.

• Powerhouse Nutrition Power Protein Cookies
• BioNutritional Research Group Power Crunch Bars
• Organic Food Bar, Inc. Organic Food Bars
• Premier Nutrition Odyssey 40 Oatmeal Raisin Flavored Cookies
• PROsnack Natural Foods Inc. Elev8ME Bars
• Detour Protein Bars
• MET-Rx Big 100
• Virta Bar, Inc. Virta Bars
• Ultimate Nutrition Sensation Bars
• NOW Foods Real Omega Bars

Protein Bars for Muscle Gain

When it comes to muscle-building, the protein bars are manufactured so that the users get maximum amounts of proteins to compensate for the energy loss and of course, promote muscle build. The protein bars are very high on proteins and very low on carbs. Let's see the list.

• Universal Hi Protein Bars
• 2 to 1 Protein 2:1 Protein Bars
• Worldwide Protein Revolution Bars
• Detour Lean Muscle Bars
• Universal Protein Bars
• ABB Steel Bars
• Labrada Lean Body Double Dipped Bars
• iSatori Eat-Smart Bars
• ISS Research Oh Yeah! Protein Wafer Bars
• Dymatize Elite Gourmet Protein Bars

It is a fact that women consume lesser proteins that men do, so those who are anemic or weak, can buy Luna bars or Zone Perfect bars which are among the best protein bars for women. However, it is better to opt for homemade protein bars that are made using high protein foods and that too within less time. [BREAKLINE]
Beginner Workout Schedule[BREAKBODY]
A beginner can start a workout, without buying any expensive fitness equipment. However, if you wish to hire an instructor then it is best to join a gym, where you will be provided with a fitness instructor. But if you wish to form a workout routine yourself, then you need to include the 5 components of physical fitness which are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. Here are the guidelines for a beginner workout schedule with a sample chart for you to follow.

Guidelines for Workout Schedule for Beginners
When starting a workout, it is important that you monitor your body mass and use exercises which best suit your body composition. Here are some important guidelines you need to follow when starting on an exercise routine for beginners.

Measuring Your Body
Before starting a beginner workout routine, it is important that you design the workout schedule according to your needs. For example, the workout can be aimed at weight loss, muscle gain, or simply for fitness. The first thing you need to do is to weigh yourself, and using a measuring tape, measure in inches, your different body parts like hips, butts, chest, thighs, calves, shoulders, biceps, triceps etc. Note down these measurements in a diary or enter it in a excel sheet in your personal computer.

Cardio Workout/Full body Workout
If you wish to opt for weight loss, then focus on cardiovascular exercises which burn maximum amount of calories. Some of the best options are skipping, running and cross-training on an elliptical machine. For muscle gain, opt for boxing workouts (to build muscles fast), swimming (to build lean muscles) or simply jogging and running. If you wish to enter a beginner workout plan to be in good shape, then opt for simply jogging and running. It is very important that you perform a warm-up session of 10 minutes, before starting on cardio. A warm-up can also be mild jogging.

Muscle Training
For muscle training, the best exercises are weight training and floor exercises. However, people aiming at weight loss, who have fat mass in specific body parts, need to concentrate on that part particularly. People who want to gain muscles need to follow weight training exercises for all the muscle sets equally. People looking to just tone-up their body, should stick to light weight exercises. Some examples of muscle training exercises are calf raises, leg extensions, back extensions, etc.

Stretching for Flexibility
Another important aspect of a beginner workout plan is to perform stretching after a workout. Stretching helps to improve flexibility and is necessary to establish the full range-of-motion for your body joints. These range-of-motion exercises are especially advised for people who have undergone a surgery. While stretching, focus on relaxing and breathing slowly.

Improvising Your Workout
Keep checking your weight on the first date of every month, and again measure your body parts, to check if you have lost weight in inches or gained muscle mass. After a month, you can add a bit more of weight to your exercises and some more repetitions of weight training exercises. After two months, you can include some advanced weight training exercises. If you are not reducing weight or slowly reducing weight from a specific body area, then consider adding more weight to your workout. For weight loss, make sure you burn more calories than you consume on a daily basis. For muscle building, eat more protein rich foods as they are the building blocks of our body and help develop muscles. People who want to maintain their shape should follow a balanced diet. Here is a sample chart which you can follow to start a beginner workout program.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st Week	A cardio session of 45 minutes	an hour of cardio followed by 15 minutes of shoulder exercises	A cardio session of 45 minutes	an hour of cardio followed by 15 minutes of chest exercises	A cardio session of 45 minutes	Rest
2nd Week		an hour of cardio followed by 15 minutes of abdominal exercises		an hour of cardio followed by 15 minutes of lower body exercises
3rd Week		an hour of cardio followed by 15 minutes of triceps and biceps exercises		an hour of cardio followed by 15 minutes of back exercises

For a start, follow the above chart to begin your exercise program, and make sure you include the major components of physical fitness in your workout routine and wear proper fitting shoes to prevent any injuries. [BREAKLINE]
Workout Chart[BREAKBODY]
Often people continue to work out for a number of weeks, but do not get the desired results for their hard work. In most cases, their workout is not structured. This is where a workout chart comes into the picture. It helps in keeping track of all aspects of a workout. If the chart is detailed, then one can also keep a track of warm up and cool down along with the other exercises performed. Many times, people do not have a track of their cardiovascular exercises, however, it is recommended that one has a record of the cardiovascular exercises to understand the improvement one has achieved over a period of time. Oftentimes, in a weightlifting exercise chart, one will see the number of repetitions with the number of sets and rest period as well.

Workout Chart Format
When one is designing a chart to keep track of one's workout schedule, one must first have a health goal set. This will help in analyzing the requirement, which will help in better designing a workout plan. The chart can either be in printed format or it can be a soft copy. These days, it is common to see people maintaining a soft copy of their workout plans which ensures their workout history is documented and no part of it is misplaced, which is often the case with printed workout. Some people choose to convert these charts into fitness calendars. The calendar has information about diet followed, weight and inch loss or gain record, medical condition during the said time, etc., along with the workout routines followed in the particular period.

When you are designing an exercise and fitness chart, it is best to design it either on per day basis or per week basis. The chart should include a detailed outline of the workout. The duration of the cardiovascular exercises followed with the intensity and duration should be mentioned in the chart. For strength training, the name of the exercise along with number of repetitions, number of sets should also be mentioned.

Workout Chart for Week: ___/___/____ to ___/___/____Trainer: ____________________ Weight at Start of the Week: _______________________Weight at End of the Week: _______________________ Goal for the Week:
Cardiovascular Exercises
Name of the Exercise	Duration	Intensity
Strength Training
Name of the Exercise	Sets	Repetitions	Weights
Upper Body Exercises
Lower Body Exercises
Core Exercises
Cool Down
Name of the Exercise	Duration	Intensity

This is just a sample workout planner. You can modify the chart to suit your own needs. If you have a routine, that you follow throughout the week, then you can make a chart with the routine itself and not have the label upper body exercises, lower body exercises, core exercises, etc. Along with making the chart, it is equally important to fill in the chart everyday after the workout. This will ensure your data is up-to-date and you will not have to think about the workout that you did on a particular day. If your workout is divided into cardiovascular exercises on day 1 of the week, then upper body on day 2, lower body on day 3, etc., then you may want to make a chart accordingly to suit your needs. Measurement section can also be added to the workout, so that the difference in measurement can also be noted. [BREAKLINE]
Workout Plans for Women[BREAKBODY]
If you have been working out, but the desired goals still remain a distant dream, then it is time for you to change your workout plan. When you choose a workout plan, it is important you keep your goals in mind. Every exercise in the workout plan has its own purpose. You should know the purpose of each of the exercise, before you include it in workout plans. This article will exclusively deal with workout plans for women. We will see workout plans with different purposes.

Workout Routines for Women

Most women cringe when they see that a workout plan for a woman has weight training, because they are of the opinion, that weight training will make them look bulky. However, this is a misconception which women need to come out of.

Weight Loss Workout Plan
No matter how many workout plans you try to lose weight, if you do not have a diet plan in place, you will not get the desired results. However, it does not mean you stop eating; right eating is the mantra. You can talk to your dietitian so that you get a correct diet plan chalked out for yourself. This is one of the workout plans that women can use in the gym. You will be working out only on alternate days. The days you do not workout are going to be your rest days. In this workout plan, each day the attention shifts from one part of the body to another. Saturday will not be a complete rest day, as you will work on the stationary cycle for 20 minutes, while Sunday will be a rest day.

Day of the Week	Exercise	Number of Repetitions
Monday	Warm Up	5 minutes
	Jogging on Treadmill	10 to 15 minutes
	Marching on the Spot	5 minutes
	Lat Pull Downs	3 sets of 12 repetitions each
	Dumbbell Press	2 sets of 15 repetitions each
	Triceps Kickbacks	3 sets of 12 repetitions each
	Bicep Curls (machine or with free weights)	2 sets of 12 repetitions each
	Dumbbell Lateral Raises	2 sets of 15 repetitions each
Wednesday	Warm Up	5 minutes
	Interval Training on Elliptical or Treadmill	10 to 15 minutes
	Marching on the Spot	5 minutes
	Back Extension	3 sets of 12 repetitions each
	Crunches	3 sets of 12 repetitions each
	Bicycle Obliques	2 sets of 15 repetitions each
	Leg Raises	3 sets of 10 repetitions each
Friday	Warm Up	5 minutes
	Jogging on the Treadmill	10 minutes
	Marching on the Spot	5 minutes
	Squats	3 sets of 12 repetitions each
	Lateral Lunges	3 sets of 12 repetitions each
	Side Kicks	3 sets of 12 repetitions each
	Seated Calf Raises	2 sets of 15 repetitions each

Workout Routine for Women Over 50
Often, for women over 50, a workout routine consists of only cardiovascular exercises. No doubt, these exercises are good for the cardiovascular system, but weight training slows down the aging process. At the same time, it also arrests declining bone density and helps in building lean muscle mass. This helps the woman to stay strong and makes her less prone to injury. Hence, while designing workout routines for women over 50, it is important to have weight training in it as well. Before you start with the workout, it is important, you warm yourself. You can choose any of the cardiovascular exercises for a warm up.

Day of the Week	Exercise	Number of Repetitions
Monday	Dumbbell Bench Press	2 sets 10 repetitions each
	Squats	2 sets of 12 repetitions each
	Barbell Good Mornings	1 set of 15 repetitions
	Dumbbell Lateral Raise	2 sets of 10 repetitions each
	Dumbbell Curl	2 sets of 12 repetitions each
	Triceps Pushdown	2 sets of 10 repetitions each
	Lateral Pulldown	2 sets of 12 repetitions each
Wednesday	Incline Bench Press	2 sets 10 repetitions each
	Lunges	2 sets 12 repetitions each
	Bent Over Rows	2 sets of 10 repetitions each
	Dumbbell Press	2 sets of 10 repetitions each
	Triceps Extensions	2 sets of 12 repetitions each
	Push Ups	2 sets of 10 repetitions each
	Lat Pulldown	2 sets of 12 repetitions each
Friday	Bench Press	1 set of 15 repetitions
	Squats	2 sets of 12 repetitions each
	Reverse Fly	2 sets 10 repetitions each
	Upright Row	2 sets 12 repetitions each
	Pec Deck	2 sets of 10 repetitions each
	Hammer Curl	2 sets of 12 repetitions each
	Assisted Chin Ups	1 set of 10 repetitions

Depending on your need you can choose any one of the workout routines. However, as warm up is an important part of your workout, you should also stretch after your workout. Before you start with your workout, it is recommended you talk to your health care professional. While doing the exercises, if you feel any sort of pain, stop the workout and talk to your trainer immediately. [BREAKLINE]
Protein Shake Side Effects[BREAKBODY]
Protein shakes are consumed by many people on a daily basis and it is the most crucial dietary supplement of many athletes, bodybuilders and hot shot celebrities. Muscle building or weight loss, protein shakes are always recommended by the experts. Needless to say, protein shakes are made using protein powder and they are often reckoned as the best protein supplement.

Are protein shakes good or bad? Well, considering the role of protein in healthy living, one cannot underrate benefits of the best protein shake. However, consuming protein shakes that are made of the best protein powder is a good way to stay away from all the possible side effects of protein shakes. There are a few conditions though, that you need to follow. First of all, the amount of protein shakes that you consume and the quality of the protein shake brands make a huge impact on determining the severity of the side effects.

Side Effects of Casein / Milk Protein Shakes
Dehydration
Protein intake directly affects the hydration process of the body. This fact was brought forward in a recent study performed at the University of Connecticut by the Department of Nutritional Sciences. The study also showed that increased levels of protein also increase nitrogen levels in the body that affect normal kidney functioning. To avoid dehydration, a person must monitor his daily water intake and consume at least 8 to 10 glasses of water, even if he is not feeling thirsty.

Ketosis
Eating too much protein and consuming too much protein shakes leads to several side effects like ketosis. Ketosis is a starvation situation that causes a fat breakdown, which is nothing but conversion of fats into ketones. Ketones use glucose to get activated and cause a tremendous amount of damage to liver function. In few cases, this damage is found to be life-threatening, since it leads to liver failure. However, people who advocate the efficiency of the low-carb diets claim that ketosis is an important process that causes significant weight loss.

Osteoporosis
Recent researches, which were performed at the University of California at San Francisco proved that people who consume protein shakes with acidic foods are more prone to various kinds of fractures. Protein shakes increase acidic level of the blood, which is the reason why body starts using bone calcium, in order to retain the normal blood level. This whole process results in osteoporosis and various types of arthritis. Hence, a person who consumes these shakes on a daily basis, must follow a balanced diet, which is the best way to evade any side effects.

Kidney Stones
High protein levels directly affect the normal kidney functions and cause calcium buildup in kidneys. This fact, leads to several kidney diseases like kidney stones. Kidney stones further cause severe abdominal pain, night sweats, night fever, blood in urine, etc. All these health conditions are side effects of protein shakes that are caused due to dehydration, which is caused due to higher protein levels in the body. Again, the best way is to avoid over consumption of protein shakes and drink plenty of water a day.

Hair Loss
Organic and inorganic are the two types of protein shakes. Organic protein shakes are made of natural ingredients and hence, do not cause any damage to your hair. On the contrary, inorganic protein shakes contain growth hormones that cause high DHT levels. An exceeded amount of DHT destroys the hair follicles needed for hair growth all over the head and results in hair loss or even baldness in a severe condition. In order to prevent this condition, the label of ingredients should have "growth hormone free" written on it.

Side Effects of Whey Protein Shakes
Allergy
This is one of the most common side effects of protein shakes, which is observed amongst those who are suffering from lactose intolerance. Such people can suffer from numerous lactose intolerance symptoms like upset stomach, severe bloating and stomach cramps.

Liver Problems
Every organ of the human body has certain functions assigned and so does the liver. It does the task of assimilating the proteins consumed by the body. However, if the amount of protein consumption increases, it imparts pressure on the liver and makes it struggle to complete the process. Plant or soy protein, both are difficult to digest as compared to animal protein. Hence, the liver is forced to work harder to dispose of any leftover protein from the body. The process of disposal is hampered because of the lack of amino acids in protein shakes, which makes it all the more difficult for the liver.

Acne
Although there is no scientific evidence to prove it, some medical experts believe that whey protein shakes contain certain ingredients that cause hormonal changes and allergic reactions in the skin.

Protein Shake Alternatives
If you are amongst those who are not in favor of protein shakes and prefer natural food sources to fulfill the protein requirement of your body, here are a few protein shake substitutes that you can incorporate in your balanced diet.

Whole Foods
Foods like chicken breast, beef, pork, fish etc., are best alternatives for protein shakes. These foods contain the same amount of protein that a glass of protein shake offers you. Egg whites, ham, swordfish, salmon, low-fat cottage cheese, whole eggs are also some other protein substitutes you can add to your meal plan. The only concern while choosing these foods over protein shakes is that they require more time to digest as compared to protein shakes. However, the advantage of whole foods is that they taste much better than the protein shake.

Protein Juice
As mentioned earlier, protein shakes cause various stomach problems, which can be prevented if substituted with a protein juice. There are several manufacturers of protein shakes, who are now trying to put protein in juice and avoiding use of protein powder.

The real culprit of the side effects can be the artificial flavorings and food additives that are present in these products. To avoid all the protein powder side effects, the best thing to do is to limit the amount of protein shakes consumption to 40 g per meal. The meal that you consume with the shakes must strictly be a balanced diet, with healthy levels of fibers and other nutrients. Finally, all that I would say is, protein shakes are the best, if they are consumed in moderation, as anything excessive is ought to produce ill effects, sooner or later! Take Care! [BREAKLINE]
Cottage Cheese Recipes[BREAKBODY] Cottage cheese is a soft, low-fat, bland cheese used worldwide in thousands of recipes. Made from drained curd, it is also known as curd cheese. There are different types of cottage cheese like farmer cheese and pot cheese, differentiated as per their firmness. Though, not listed among the best cheeses around the world, it is popular food for bodybuilders, and recommended food in fad diets and crash diets. The recipes associated with cottage cheese have become popular due to its low-fat content and high protein and mineral content. Only half a cup of cottage cheese contains 120 calories, 14 grams of protein, 5 grams of fat and 3 grams of carbohydrate.

Recipes With Jello… Jello is the quickest way in creating new desserts and salads. Nothing can taste better than this imaginative Jello recipe after a hard days work.
	Pineapple Cottage Cheese Salad
	Ingredients: 1 pkt Orange Jello (or any flavor) cup (4 ounce) Cottage cheese cup (6 ounce) Crushed pineapple 1 cup (8 ounce) Whipped cream	Preparation: Put cottage cheese and whipped cream in a blender, mix well and pour it in a bowl. Drain the pineapple and mix with blended cheese and cream. Refrigerate until set.

For Breakfast… We want easy to prepare, but nutritious food for breakfast! Cottage cheese is definitely the best option. High in protein, this recipe is simple, energizing and scrumptious.
	Scrambled Cottage Cheese
	Ingredients: 1 cup (8 ounce) Cottage cheese 1 tbsp. Oil tsp. Turmeric powder (optional) 1 Small onion (chopped) 1 Tomato (chopped) 1 tsp. Salt	Preparation: Heat oil in a pan and pour the chopped onions. Add turmeric and fry till it turns golden brown. Add chopped tomatoes and fry till it turns soft. Add cheese and stir continuously and fry for about 5 minutes. Serve hot.

For Bodybuilding… Cheese becomes your staple diet once you start bodybuilding. There are many irresistible recipes for bodybuilding and I list one among them. This recipe is not just a natural supplement of protein and carbohydrate, but also easy to make and delicious.
	Potato Egg Cheesy Omelet
	Ingredients: 2 Medium-sized potatoes 3 Eggs 4 tbsp. Oil cup (4 ounce) Cottage cheese tsp. Black pepper tsp. Salt	Preparation: Cut potatoes into even strips and soak it in water for an hour and drain the water. Fry the potatoes in a pan. In a separate bowl, mix the eggs and cottage cheese. Drain excess oil and leave the fried potatoes in the pan and pour cheese-eggs mixture over the potatoes evenly. Sprinkle black pepper and salt and cover pan tightly with lid,let it simmer for 3 minutes and serve hot.

Healthy Recipes… Most of the cheeses are considered unhealthy due to their high content of fat. But cottage cheese is an exception. Are you are aiming for a toned and fit body, but can't resist eating cheese? Well you don't have to cut cheese from your diet. Try this healthy cheese tomato recipe.
	Cheesy Tomato Cups
	Ingredients: 8 Medium-sized tomatoes 1 cup (8 ounce) Cottage cheese 1 cup (8 ounce) Grated cabbage 1 cup (8 ounce) Yogurt tsp. Black or red pepper tsp. Salt	Preparation: Slice out the top of the tomatoes and scoop out the centers to make cups. Mix salt and grated cabbage and set aside, squeeze out the water after 10 minutes. In a separate bowl, mix cottage cheese, yogurt, pepper and salt with cabbage and fill each tomatoes with this mixture. It can be eaten as a salad, or can be baked in an oven at 200 F for 10 minutes.

Low Fat Recipes… When we think of desserts and cakes, the first thing that comes to our mind are the homemade soft and lovely cheesecakes. But fear of gaining weight keeps us away from them. Well, you need not worry any more and try making this low-fat yummy cheesecake.
	Strawberry Cheesecake
	Ingredients: cup (6 ounce) Cottage Cheese 2 cup (16 ounce) Strawberries (chopped) cup (4 ounce) Yogurt 2 tbsp. Flour/Sugar each 2 eggs(1 whole, 1 egg white) tsp. Lemon juice/Salt each	Preparation: Grease a round cake pan and preheat to 350 F. In a food processor, blend cottage cheese, yogurt, flour, eggs, salt and sugar. Add lemon juice and strawberries and mix well. Pour batter in the preheated pan and bake at 250 F for 30-40 minutes. Serve hot or chilled.

If you are looking for a substitute for high-calorie, high-fat Cheddar, Parmesan or Mozzarella cheese, then cottage cheese is your answer. Though it might taste too plain and boring for some, the bland taste makes it extremely versatile for experimentation in recipes. Hence, this has led to the discovery of many creative recipes with cottage cheese. The best way to energize your body and keep it healthy, is to add cottage cheese in your every day diet. So, for a natural supply of protein and healthy nutrients, try out these delectable recipes. [BREAKLINE]
7-day Meal Plan[BREAKBODY]

Did You Know?

According to the dietary guidelines given by the USDA (United States Department of Agriculture), our daily intake of food for a 2000-calorie diet must comprise 6 ounces of grains, 2 cups of vegetables, 2 cups of fruit, 3 cups of milk and dairy products (low-fat), and 5 ounces of lean meat and beans.
Whenever we are caught in a rat race, we skip our breakfast, gobble up something and call it lunch, while dinner becomes our heaviest meal for the day. Finally, after indulging in a toothsome dinner we cannot resist the temptation of our bed. Moral of the story? Lack of discipline as far as our eating habits are concerned. The best way to incorporate some good eating habits is to plan our meals. This will help to regulate the daily nutrient and calorie intake.

The first important thing to consider while planning meals is calorie requirements. The average daily calorie requirement for a moderately active adult is 2000 calories. The calorie intake must be appropriately distributed among the meals consumed throughout the day.

Given below is a sample meal schedule for a week.

Monday Oatmeal Day
Breakfast:

• cup oatmeal with cup low-fat milk and cup strawberries added to it
• An orange-banana smoothie prepared from cup orange and banana slices blended with 1 cup low-fat yogurt

Lunch:

• Turkey breast sandwich on whole wheat bread with lettuce, mustard and mayonnaise
• Pasta salad prepared from cup cooked pasta and 1 cup fresh tomatoes and broccoli, and some garlic

The Vegan Option:

• The turkey breast sandwich can be substituted with a chickpea sandwich prepared using cup smashed chickpeas, chopped onions and garlic sauted together.

Mid-afternoon snack:

• 1 cup fruits and desired nuts

Dinner:

• 1 cup steamed brown rice tossed with 1 cup veggies, namely carrots, cauliflower, fava beans, etc.
• 1 cups warm milk

Tuesday Bone Health Day
Breakfast:

• 2 pancakes
• 1 cup skim milk blended with 1 banana and cup raspberries

Lunch:

• Lean roast beef, spinach, tomato slices and 1 slice of low-fat cheese on a whole wheat pita
• 1 cups fruit juice

The Vegan Option:

• Instead of the pita with beef, prepare a lentil salad with low-fat feta, sun-dried tomatoes and capsicum.

Mid-afternoon snack:

• 1 carrot and 1 celery stick

Dinner:

• Capellini with broccoli cream sauce
• cup cooked capellini pasta added to cup low-fat cream sauce and topped with boiled broccoli
• 1 cup low-fat yogurt topped with cup berries and 1 tbsp. honey

Wednesday Get Nutty
Breakfast:

• Honey peanut granola prepared by baking together cup oats, wheat germ and peanuts with a mixture of 1 tsp. honey, 1 tbsp. brown sugar and 1 tbsp. vegetable oil
• 1 cup skim milk blended with 1 banana and cup strawberries

Lunch:

• Whole grain, grilled tuna sandwich with a slice of low-fat cheese, lettuce and tomato slices
• Tomato soup and side salad containing cucumber, carrots and broccoli
• 1 cup cold low-fat milk blended with cup dry fruits and nuts

The Vegan Option:

• Substitute the tuna sandwich with a veggie sandwich made from 2 slices of whole grain bread and 1 cup sliced onions, avocados, bell peppers and baby spinach leaves, 1 tbsp. vinegar and 1 tbsp. olive oil.
• Instead of the tomato soup, opt for a 3-bean salad to fulfill the protein requirement.

Mid-afternoon snack:

• 1 slice of whole grain bread with 2 tbsp. honey
• cup soaked almonds

Dinner:

• 1 cup cooked quinoa added to cup sauted onions and cauliflower topped with cranberries and nuts
• 1 cup low-fat yogurt topped with 1 cup seasonal fruits

Thursday Go Vegan
Breakfast:

• 1 cup rice porridge with 1 cup low-fat milk
• 1 banana
• cup soaked almonds

Lunch:

• Chickpea and parsley soup with 1 cup stir-fried rice and veggies
• 1 cup fruit salad topped with cup low-fat ice cream

Mid-afternoon snack:

• Tangy mung bean salad with cup sprouted mung beans and finely chopped tomatoes, onion and lemon juice

Dinner:

• Tomato-onion spaghetti containing cup cooked pasta topped with 1 cup onion, eggplant and zucchini slices cooked in Italian tomato pasta sauce
• 1 cup low-fat pudding

Friday Omega-3 Day
Breakfast:

• 2 boiled eggs
• 1 cup fruit salad topped with 1 cup low-fat yogurt

Lunch:

• Smoked salmon sandwich with cup tomato and cucumber slices, 1 slice of low-fat cheese and whole grain bread
• cup steamed veggies

The Vegan Option:

• Substitute the salmon sandwich with mung bean soup containing cup boiled whole mung beans and cup vegetable stock, along with garlic and onions sauted in 1 tbsp. olive oil.

Mid-afternoon snack:

• 1 seasonal fruit

Dinner:

• Vegetable pasta prepared from 1 cup cooked pasta tossed with 1 cup veggies and spices, and Greek salad to go with it
• Strawberry milkshake prepared from 1 cups skim milk and cup strawberries

Saturday Tang it Up
Breakfast:

• 1 cup breakfast cereal in cup low-fat milk, topped with cup apple pieces
• 1 slice of whole grain bread with 1 slice of low-fat cheese

Lunch:

• Tangerine chicken made from 1 cup fried chicken pieces sauced up with tangerine sauce prepared from 1 cup orange juice and 1 cup diced onions and bell peppers, 1 tbsp. peanut oil, and 1 tbsp. honey
• 1 cup steamed rice
• Mixed fruit smoothie prepared from 1 cup mixed fruit pieces blended with 1 cup cold skim milk

The Vegan Option:

• An avocado-tomato sandwich assembled from 2 slices of whole grain bread with 1 cup tomato slices, avocado slices and mixed greens can be consumed instead of the tangerine chicken and rice.
• For the tangy component, prepare a citrus and black bean salad by tossing cup grapefruit and orange pieces with cup rinsed black beans, and cup avocados.

Mid-afternoon snack:

• 1 banana

Dinner:

• Vegetable noodle soup prepared by adding cup whole wheat noodles or pasta and vegetable stock, 1 cup sauted onions, carrots and broccoli with 1 tsp. garlic along with seasoning and spices
• cup mashed potatoes with 2 tbsp. low-fat butter and 1 tsp. garlic
• 1 cup frozen yogurt topped with cup watermelon pieces

Sunday Get De-stressed
Breakfast:

• 2 boiled eggs
• Two slices of whole grain bread
• 1 grapefruit

The Vegan Option

• To avoid eggs, replace them with 1 whole wheat bagel (small) with peanut butter and low-fat cheese.

Lunch:

• Chicken stir fry comprising cup chopped chicken fillets, 1 cup red and green bell peppers and shallots
• 1 cup steamed rice
• 1 cup vanilla-walnut milk

The Vegan Option

• Roasted vegetable gnocchi prepared from 1 cup gnocchi, 1 cup mini bell peppers, yellow squash and spinach can replace the chicken stir fry and rice.

Mid-afternoon snack:

• 4-5 whole grain crackers and low-fat cream cheese

Dinner:

• Vegetable tarts topped with 1 cup zucchini and eggplant slices, and low-fat cheese
• Berry smoothie made by blending 1 cup mixed berries and 1 cups low-fat yogurt

Along with a meal schedule, planning out the exercise regimen is equally essential to balance the energy (calorie) intake. Plan out the weekly schedule for meals as well as exercise according to your personal intentions and requirements like weight loss, weight gain, low sugar intake, etc.

"Those who think they have no time for healthy eating will sooner or later have to find time for illness." – Edward Stanley [BREAKLINE]
Facts about Creatine[BREAKBODY]
Creatine was first identified by Michel Eugne Chevreul, in 1832. This skeletal muscle component is responsible for energizing muscles in the human body. Biosynthesis of creatine reveals that the stored creatine in the human body comes from meal components, mainly fresh meat. Vegetables do not contain creatine, and hence vegetarians need its supplementation to compensate for the loss. Creatine is a naturally occurring protein building block found in the human body. Artificial supplements not only improve muscle strength and develop lean muscle mass, but also increase bone mineral density.

Creatine is recognized across the globe as a performance enhancer, especially for athletes. The production of energy is generated by the conversion of ATP or adenosine triphosphate molecules into ADP or adenosine diphosphate molecules (by the loss of one phosphate molecule), and then again into ATP. Creatine is stored in the human body in the form of creatine phosphate or phosphocreatine. This energy booster donates the lost ADP phosphate molecule to generate a renewed ATP molecule every time body movements use up ATP reserves.

The creatine enzyme pathway is primarily triggered by the mitochondrial GAMT enzyme. This enzyme is responsible for catalyzing creatine biosynthesis in the kidneys and pancreas. Guanidinoacetate N-methyltransferase is the second enzyme that catalyzes creatine biosynthesis in the liver and pancreas. Neurological defects that affect muscle tone and function result from genetic deficiencies in the creatine biosynthesis pathways.

Creatine is biosynthesized from arginine, methionine and glycine, three essential amino acids. While more than ninety percent of creatine stored in the skeletal muscles comes from the consumption of meat and creatine supplements, the rest is commonly compensated for via alimentary resources.

Creatine has been effectively used in the treatment of neuromuscular disorders. It helps increase muscle strength in patients ailing from neurodegenerative diseases like Parkinson's disease, arthritis, congestive heart failure and disuse atrophy. It is also effective in addressing the loss of muscle value that results from mitochondrial diseases and muscular dystrophy.

Research reveals that creatine supplements help to correct:

• Muscle weakness and wasting characterized in neuromuscular disorders like amyotrophic lateral sclerosis or Lou Gehrig's disease and McArdle's disease
• Decreased muscle mass and increased fatigue triggered by Parkinson's disease
• High concentrations of blood lipids and homocysteine observed in various heart diseases
• Brain trauma and decreased brain function after a near fatal accident
• Depressive mood in sleep-deprived individuals

Wild game is supposed to be the richest source of creatine. Other meal components that provide the body with creatine include lean red meat and fish, especially salmon, herring and tuna. Artificial supplements are commonly sold in the form of tablets, capsules, syrups, energy bars and mixes.

Creatine is not yet associated with serious adverse health effects, beyond occasional dehydration. This effect is mainly the body's reaction to increased muscle hydration that is triggered by creatine supplementation. There have also been occasional instances of lower leg pain, since creatine causes increased anterior pressure in the region. It is essential to inform the doctor about these symptoms, so that creatine dosage can be regulated. [BREAKLINE]
Egg White Protein Vs. Whey Protein[BREAKBODY]
Protein is an important component of every cell in the body. It is a macronutrient, which means the body requires large quantities of it. It forms vital foundations of muscles, bones, tissues and blood. It comprises amino acids, which are building blocks of the bones, muscles, blood, etc. Moreover, they are also used to build and repair tissues. The amount of protein required by the body depends on weight of the person, activity level and calorie intake. The body can be furnished with these essential proteins by consumption of food items like beef, eggs, fish, dairy products, seeds, legumes and nuts. Protein obtained from egg whites are known as egg proteins and proteins obtained from dairy products are termed as whey protein. Scores of people are eager to find out information on egg white protein vs. whey protein and about which one is better. However, before heading into tha t, let us try to find out what egg and whey protein individually mean.

Egg White Protein

Eggs comprise egg albumin (egg white) that makes up about 2/3 of the total mass of the egg and the rest is the egg yolk. What's interesting is that this egg albumin contains great number of different types of protein. Protein types such as Ovalbumin, Ovotransferrin, Ovomucoid, Globulins, Lysozyme, Ovomucin, Avidin and some others are present in the white of an egg. These proteins are responsible for different functions such as nourishment, blocking digestive enzymes, binding iron, binds vitamins and many such functions. Egg protein is also called a 'perfect protein' because it contains all the building blocks of life, such as proteins, minerals, vitamins and even good cholesterol.

It is this diverse protein makeup that enables the body to easily digest and absorb this protein. Egg white protein is one of the best sources of muscle gain protein. Those who want to gain muscle mass, this egg white protein serves as one of the most versatile, affordable and complete foods available. Moreover, it contains all the essential amino acids required for optimal recovery after intense muscle building workouts. Today athletes and bodybuilders are seen taking egg white protein supplements to build lean body mass.

Whey Protein

Whey protein is a dairy protein, basically present in cow's milk and is obtained as a by-product of cheese manufacturing. Also known as 'lactalbumin', it constitutes about 18% of cow milk and is a rich source of amino acids. It also contains cholesterol and minimal fats. This protein furnishes the body with high levels of amino acids like essential amino acids (EAAs) and branched chain amino acids (BCAAs). These amino acids help in protein synthesis and maintenance of muscle tissues. Whey protein provides quick nourishment to the muscles, which is why it is referred to as 'fast protein'.

Whey protein is known to play important roles in weight loss and maintenance of cardiovascular health. It also provides nourishment to cancer patients and improves memory. Moreover, whey protein helps combat sarcopenia (associated with old age) and the consequent muscle weakening process. It promotes protein synthesis and reduces loss of protein. Today whey proteins have become significant components of packaged food stuffs in regular grocery stores. Moreover, since they have neutral flavor, they can be easily mixed with other food products and consumed.

Whey Vs. Egg White Protein

Since we now understand what egg white and whey protein actually are, we can now move ahead to know more about egg protein vs. whey protein. Proteins are measured by their bio-availability, which means the amount of protein retained after absorption, for use by muscles and tissues. This is measured by the biological value. Egg white protein has a biological value of 88, whereas, whey protein has a biological value between 130 and 160.

Refueling the body with these proteins helps build muscles and enables them to recover quickly after stress. As far as which protein type is better, one will have to check which suits one's body. Both these types of proteins can cause food-related allergies in people who are sensitive to dairy or animal products. People with a natural tendency towards high cholesterol needs to restrain the amount of whole egg consumption. However, in case of egg protein powder or supplement consumption, this problem should not arise.

Egg white or whey proteins need to be consumed in a limited amount. Consumption of more than 30% of daily calorie intake can prove harmful to the human body and can place considerable amount of stress on the body organs and systems like kidneys, etc. Make sure the protein intake is only 15% of the daily caloric intake. [BREAKLINE]
Power Foods Diet for Abs[BREAKBODY]
Wondering, how to form the abs diet? To form a six pack abs diet plan, you need to eat more frequent and small meals. Eating frequent and small meals will boost your metabolism and help in weight loss. Also, by breaking down your meals, you can include different power foods and thus, include all the nutrients essential for body building and good health.

Nuts
Nuts are storehouses of energy, and are loaded with healthy calories. Almonds and cashew nuts are good sources of energy, and you can even carry them as snacks easily.

Raspberries
Berries, in general, are great abs diet foods for women and men. Berries are rich in antioxidants and help in weight loss and detox. Here is one quick abs diet power recipes for breakfast. In a blender, throw in some berries, peanut butter, yogurt and some whey powder, blend the mix to make a healthy smoothie.

Oatmeal
Instant oatmeal, the unsweetened and unflavored variety is really good addition to the abs diet plan. It is a good source of complex carbohydrates and fiber. Oatmeal contains soluble fiber, which means it attracts fluids and stays longer in your stomach as compared to insoluble fibers found in vegetables.

Lean Meats
Turkey and lean meats are great source of protein. Proteins make the most important portion of the abs diet for women and men. Make sure every meal you take, has some form of protein present in it.

Water
Drink around 8-10 glasses of water everyday. It will keep you hydrated and help to flush toxins from your system. You can also include drinks like green tea, and other herbal teas and have them without sugar. This way instead of having plain water to quench your thirst, you will be drinking teas which are rich in antioxidants.

Beans & Legumes
Beans and legumes are great for building muscle, weight loss and to maintain good digestive health. Soybeans, chickpeas, lima beans, kidney beans, navy beans and pinto beans are good source of fiber, protein, iron and folate.

Eggs
Eggs are a great source of protein, vitamin A and B12. Also, you can find omega-3 eggs, which have better health benefits. You can make any meal using eggs, and they are cheap and easily available.

Yogurt
Yogurt is great as a low calorie snack. You can mix fresh fruits, whey powder, berries, dry fruits, etc., in it to make low calorie abs diet recipes. It is loaded with nutrition and help to regulate digestion.

Olive Oil
Cook all the foods in olive oil, as olive oil contains good fats, which are good for maintaining heart health. Also, instead of using mayonnaise or other heavy dressings, stick to olive oil and lemon juice dressings.

Whey Protein Powder
Whey protein powder is one of the most powerful abs diet food. You can add it to different recipes, and increase their nutrition value. So, what is whey protein? It is a type of animal protein which makes bodybuilding easier. It helps to burn fat and contains essential amino acids which help to build muscle.

Dairy Products
Many dairy products like fat free milk, cheese, cottage cheese and yogurt make excellent abs diet foods. They contain calcium, vitamins and other nutrients. Milk is a good source of calcium, and you can have a glass of it every morning, after the workout. Also, cheese with red grapes is a good snack for nighttime.

These were the foods that can help you get rid of belly fat and built abs. So, include the above foods in your abs diet, and follow a proper workout and achieve those envious looking six pack abs. [BREAKLINE]
Protein Powder for Women[BREAKBODY]
Protein is the most essential component required by our body for carrying out multiple metabolic activities. Protein is known to be present in almost every component of the body like tissues, muscles, skin, blood and bones. The most important role is played by amino acids, known as the building blocks of the body, that help in synthesis of protein. Protein plays a key role in formation of new tissues and regeneration of muscles. A body deficient in protein is susceptible to multiple health disorders. Kwashiorkor is the most common disease caused due to protein deficiency. Foods rich in protein should form a greater part in the diet chart for women. We are often unaware whether we are consuming sufficient protein or the foods we consume are capable of supplementing the daily protein requirement of our body. One such supplement is protein powder. Protein powder for women is usually requir ed by athletes and for women who are into regular muscle building activity. Protein powders are also a source of essential amino acids that help in formation of proteins inside our body.

According to the statistics of WHO, the daily intake of protein should be 0.5g of protein per kilogram of ideal body weight. This requirement increases if you are into endurance training or performing gymnastics and sports. Women who perform strength training exercises should consume 1 to 1.2 grams of protein per kilogram of ideal body weight, everyday. A high protein diet enables them to perform better and build muscles quickly.

How to Choose a Good Protein Powder

If you are wondering what is a good protein powder for women, then you should first know your body requirements and then make an investment in protein shakes. Check out the points below.

• The best option for body builders is organic whey powder. Whey protein contains all amino acids essential for body. It helps in muscle repair and should be consumed post-workout.
• Lactose free protein powder is definitely good. Soy protein is a non-animal source that helps is LDL cholesterol reduction. It helps to control body fat and provides anti oxidants that help to prevent cancer.
• A protein powder should be rich in calcium necessary for adding strength to bones. Casein rich powder from cow milk should be taken before going to bed.
• You can also add egg protein powder as a supplement. If weight loss is your goal, then opt for powders containing only egg whites while protein powder for women to gain weight includes the yolk.

Benefits

The importance of protein is already mentioned above and so is the utility of protein powder. The composition of best protein powder for women usually contain whey, egg and soy. Whey protein is quickly absorbed by body and has a high biological value. It contains a combination of indispensable amino acids and branched chain amino acids, that help in synthesis of protein. Whey protein also elevates levels of insulin like growth factor I, that subsequently helps in muscle growth. Casein protein is rich in amino acid glutamine that helps to preserve muscle mass. Women athletes prefer this while on strength training exercise. It boosts up the immune system and is known to have an anti-catabolic effect, allowing better retention of protein in blood. White egg protein power is low in carbohydrates and fats. Women who are trying to lose weight, can have egg white protein shake as it doesn't cause weight gain.

Brands

The best protein powder brands offer unique health benefits to body. Protein powder for women is different from that of men. The composition prepared for women contain less fats, carbohydrates and sugar. It contains extra nutrients like vitamin B6, folic acid and iron. The powder should be derived from protein isolates rather than concentrates. Watch out for the sodium content, if you are taking this as a part of dietary supplement in your weight loss program. The contents should be free from mono sodium glutamate and should be placed low in the glycine index. Some of the brands recommended by dietitians are mentioned below.

• Dorian Yates Pro-Ms Body Sculpting Protein for Women
• Muscle Milk Light for Women
• Pro Complex
• Ultra Whey Protein
• PowerBar Protein Plus
• Protein Plus MetRx with Calcium
• Pro-Ms CNPP Body Sculpting Protein

To avoid protein powder side effects, a doctor's advice is much needed. Therefore, it's always suggested to consult a nutritionist or a health expert before consuming any protein powder. [BREAKLINE]
How to Use hCG Drops[BREAKBODY]
I have a friend named Daniel, who had lost around 10 – 15 pounds in a span of 20 days. I had never thought that he would lose so much of weight in such a small time period. As I was overweight, frankly, I got jealous and I desperately wanted to know about the sudden change in him. When I asked him, he told how these oral drops called hCG drops helped him a great deal in getting rid of that excess fat. Similar to me, you must have heard many such stories floating around about how a person lost oodles of weight in a span of just 20 – 30 days or so. Of course, losing weight takes efforts from your side even while taking the drops. It is not as simple as imagining that you take those drops and you lose the weight! There is a strict diet plan attached to it. Before moving on to know how to use hCG drops, let us understand its significance.

What are hCG Drops?

In 1954, a British physician named Dr. A.T.W. Simeons provided a ray of hope for many obese individuals, especially who were too lazy to undertake any exercise regimen (sadly, that includes me too), when he published a book named, "Pounds & Inches – A New Approach To Obesity". According to his findings, a hormone called human Chorionic Gonadotropin (hCG), which is found in pregnant women, controls the hypothalamus gland which is responsible for controlling hunger, reproductive system, body fats and emotions. These drops aid in weight loss, if supported by an hCG diet plan. The reason why I highlighted the latter part of the previous sentence is that the drops are ineffective if you continue with your 2000 calories diet. The accompanying diet is extremely essential if you seriously want to lose weight. Of course, weight-loss results vary according to an individual's physical condition, lifestyle and diet. Now, let us see the instructions for taking hCG drop s.

How to Use hCG Drops for Weight Loss?

Usage of hCG drops is as simple as it can get. The oral drops have made this process simpler after the previously used injection method. Getting oneself injected everyday can be intimidating to most people. This process of oral drops is far easier.

Consult the Physician
You will need to go on a crash diet of only 500 calories a day, if you going to take the drops. Prior to starting this, you should consult a qualified physician to check whether your body is ready to undergo this strict diet. The doctor will check your hormone levels and the overall immunity of your body to diseases. Then, if he advises positively, you can start taking them.

Buy the Suitable Bottle
There are many hCG drop brands available in the market along with different types of dosage programs. The best brands are MYhCG Plus, hCG Ultra Diet Drops, hCG Platinum, etc. The amount of weight loss expected, the amount of hCG present, and the expiry of the drops, are mentioned on the bottle label. The standard values are 26 days with 23 shots or 43 days with 40 shots. Make sure that you purchase the bottle suitable for your weight-loss. It is better that you go with the hCG bottle which your doctor recommends.

Taking the Drops
It is important that you take the hCG drops according to the prescription on the bottle. Take in 4 to 5 drops under your tongue. Hold the drops in your mouth for about 30 seconds before swallowing, so that the hCG is absorbed in the bloodstream. There is no need of refrigeration for oral hCG, so you can take it along anywhere you want. Stick to the regime without interruptions, for the best result.

hCG Diet Plan
As I said above, the drops are effective only if you follow a strict hCG diet plan. When you start with the drops, gorge on food for the first two days. Remember, only for the first two days! After that, the strict low calorie diet of 500 calories should be started for about 21 days in the first phase, and 21 days in the second phase. These phases vary according to every individual's body structure and prescription. Overall, the weight-loss programs vary from 15 days to 90 days.

The Actual Diet
According to Dr. Simeons' manuscript, you should avoid all the sugars and starches from your diet. So, you should take tea or coffee in the breakfast without sugar. Only one tablespoonful of milk is allowed in 24 hours. He mentions that saccharin or stevia may be used. Lunch and dinner should include

1. Only 100 grams of boiled or grilled chicken breast, beef, veal, fresh fish, lobster or crab with visible fat to be removed before cooking.
2. Only one vegetable from spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage.
3. One breadstick (grissino) or one Melba toast.
4. Fruits like an apple, orange, or a handful of strawberries or one-half grapefruit.

After you stop taking the hCG drops, discontinue this diet plan and gradually increase the calorie intake to about 2000 calories per day. You can start consuming sugar and starch foods after 3 weeks from the stoppage of the dose.

If you follow this diet plan and couple it with some exercise (a walk for 30 minutes everyday is more than enough), you will certainly feel a renewed vigor, and the weight-loss will be effective in not just making you lean and healthy, but it will also boost your confidence. So, using this information, take a step towards a leaner and fitter body! [BREAKLINE]
Fastest Way to Build Muscles[BREAKBODY]
You get up in the morning, half asleep, and stand in front of the mirror, to see if your chest width has grown overnight. After some time you are wide awake. You take off your shirt and what you see is an astonishing six pack abs and well toned muscles bulging out of your biceps. But doesn't it sound like a dream!

Well this is what every youngster obsessed with muscle building dreams of, after getting up everyday. Whether one is skinny or obese everybody dreams of becoming an Arnold Schwarzenegger one day. Building muscle is not an overnight thing; a lot of passion, intensity and hard work goes in building a well toned body. So, if you are ready for working hard and sweating it out, to build a formidable body, then let's start with the workouts and steps which can be the fastest way to build muscles.

Tips to Build Muscles

Firstly, I would like to warn you that, this is the fastest and easiest method. So you will have to work hard and take efforts to turn your dreams into reality. Join a good gym, which is well equipped and has plenty of facilities. You can also buy some gym equipment and start a small gym for yourself at home. Let's look at the steps to follow.

Weight Training
Weight training helps building muscles and lose extra fat. Everyday sweat it out in the gym for one hour, not less and not more than that. Weights put tension on your muscles and activates numerous fibers, which in turn accelerates the muscle growth. So the maximum number or repetitions you do, the maximum effect it will have on your muscles.

Sets
It is necessary to do weightlifting in sets. Always do 3 sets of 15 each. Remember that the heavier weights you take, the less number of repetitions you will be able to do, so gradually increase the weights, as repetitions help build mass. After every week, add one more set, because the body should not get used to the strain. There should be an increased amount of strain everyday.

Proper Method
Another golden rule while lifting weights is, be quick when you lift the weight, but when you release it down, do it slowly. This helps to put maximum strain on the muscles. Ideally, take 2-3 minutes rest after every set. Don't concentrate on specific parts of the body, make it a whole body workout or you can assign specific days to work out on the specific parts of the body.

Home Workout
If you are not able to join a gym or for some reason are not able to go to a gym, then the best place will be your home; do push ups, crunches, and squats everyday in proper sets, as mentioned above.

Stretching Exercises
Whether you are working out in a gym or working out at home you must start your workout with some stretching exercises they help in warming up the body. Warm up not only helps to increase stamina, but also helps to avoid cramps and injuries.

Diet
Eat a well-balanced and a nutritious diet. Proper intake of carbohydrates, proteins and fats in your diet is essential for the overall growth of the body. High protein diet will help to increase the energy levels of your body. Foods will not only provide the required energy for doing the workouts to build the muscles, but also help to withstand the arduous weight training sessions. Include plenty of meat, egg white, milk and milk products in your diet. However, one must not over indulge in these foods, because if you don't workout to use up the calories, then there is a risk of turning obese. Avoid junk foods, caffeine and aerated drinks, as these foods will ruin your dreams of building a well toned body.

Supplements
Bodybuilding supplements can also form an important part of the diet, especially when you want to build muscles. Egg white protein and whey protein are known to be the best protein supplements for the body. Vegetarians can consume casein protein, milk protein or soy protein. If you are taking supplements, you must increase your water intake by two times, ideally four liters of water everyday will benefit you. One must take into account that excessive consumption of these bodybuilding supplements cause harm to the body. Always consume half the quantity prescribed on the supplement bottle.

Along with these exercises and diet, what one must take into account are the 3D's – dedication, determination, and discipline. You must not take shortcuts like steroids for body building, because it will harm you in the long run. As they say, 'Rome was not built in a day'. So don't expect miracles overnight. Give your best and only that will help you in building a well-toned body. [BREAKLINE]
Tricep Workouts for Mass[BREAKBODY]
Who wouldn't want a pair of nice well-toned yet large triceps? One cannot discount the importance of the impact which large, well-toned triceps have on the overall look of a person. So, if your chest and biceps are developed and your triceps aren't all that big, you're not going to look that good, would you?

Tricep Exercises for Mass

Before you try any of the workouts given below, I'd like to specifically mention that these workouts are NOT for beginners. These workouts ought to be tried only by people who have been working out for at least 2 years. These workouts are of a higher difficulty level and hence are not for everyone. So do not do them if you're a beginner.

Close Grip Push-ups
Always start with a warm-up. Close grip push-ups are an ideal form of warming up the triceps. For this, you have to position yourself in the normal push-up position, but just keep your hands closer to each other. Then do the regular push-up motion. While you do it, make sure that you feel the pressure on your triceps and on your shoulders. Do this exercise as a warm-up along with the normal stretches. You can do this exercise in 2 sets of 15 reps each.

Lying Triceps Extensions
The next exercise you can try is lying triceps extensions. You should do this exercise in the presence of a qualified trainer, so that you do not end up injuring yourself. Here you have to lie on a flat bench. Lift a barbell with a close-grip. Then bend your hands around the elbow and then up. Bend it down till you almost touch your forehead. Hold this position for about 3 seconds before you lift your arms up. You can do this exercise in 4 sets of 10 reps each.

Triceps Dips
This tricep exercise can also be done at home as it requires no special exercise equipment. For this exercise, you need two raised surfaces of a similar height. You can use two bench-press benches in your gym. Keep your feet on one bench and with your butt facing downwards, keep your palms, facing forward, on the other bench. You should now be suspended in the air with only your feet and palms supporting you. Now you go down as low as you can, hold the position for 3 seconds and raise yourself back up in the air. If you find this exercise easy, then keep some extra weight on your lap and do the same exercise. Same format follows, 4 sets of 10 reps each.

Close-Grip Press
This exercise is quite similar to the normal bench press, but you are supposed to grip the barbell in a close grip. Lie down on your back on then bench and then do the normal motion which you would do for bench press with barbells. When you bring your hands down, hold the position for 3 seconds before pushing yourself up. 4 sets of 10 reps each.

Standing Tricep Extensions
Here, you have to stand with your legs at a distance, equal to the width of your shoulders. Then you hold one dumbbell with both your hands and bring your hands down from behind your head, down to your neck level. Then lift the dumbbell up by moving only your elbows. Make sure you keep the elbows as close to your head as you can, for maximum pressure. The same format again: 4 sets of 10 reps each.

Tricep Kickbacks
And the last of the tricep workouts for mass is the tricep kickbacks. Here you have to first lie with your left hand and left knee resting on a bench. Keep a dumbbell in your right hand with your elbow bent, positioned near your back. Then extend your elbow up till your hand is parallel to the ground. I hope you haven't forgot the 3-second-hold rule! Hold the position for 3 seconds before bringing it down. 4 sets of 10 reps for either hand.

You can design your exercise programs in such a way that you do three of these on one day and the other three on another day. Make sure these days are not one after the other! The important part of increasing muscle mass and bodybuilding is consuming a good diet, rich in proteins. So make sure you get the daily requirement of proteins. [BREAKLINE]
Good Workout Routine without Weights[BREAKBODY]
I am a regular fitness junkie. I exercise on a regular basis and I make sure I eat healthy. I don't calorie count, but I don't starve myself either. Hence, it is clear, that my day begins with a good workout. However, I prefer not having bulging muscles, for which I need to avoid using weights. Coming from a family that is into fitness as well, it was not difficult for me to come out with an appropriate fitness routine for myself, without the burden of weights. Read well, I am letting out a family secret on how to exercise sans weights.

How to Exercise without Using Weights

Step 1
First things first, you need to stretch before any workout session. Stretching is very important, it's like it tells your muscles that a workout is about to begin. This way, your muscles don't cramp up due to "shock" of the exercises. More so, weight loss and toning is faster with the help of regular stretching. The workout also has to end with stretching. This is to give the muscles a last stretch before you get back to the regular routine. This really helps in avoiding muscle pulls and cramps. More so, you are increasing your toning speed further by stretching both times.

Step 2
The next step to a good workout routine without weights is by performing cardiovascular exercises. This could be running, jogging, walking, cycling or skipping. The choice is yours. If you have joint or knee problems, I suggest that you avoid the running, jogging and the skipping. These will just make it tougher for your joints to take. The key with these exercises is not the distance that you go, or the length of time. The best is to go as far as you can, and to maintain a comfortable speed that you can keep consistently. Many people err by going really fast, but then they can't go on too long. You rather go at a comfortable speed (but not too slow) and go on for longer. Sweat it out. When you feel you are tired, go further. Step out of the comfort zone, and challenge your stamina. That's the best way to increase the stamina and the strength.

Step 3
You need to do a few muscle specific exercises to ensure that you get toned faster. You can opt for the ab workouts at home and other flat stomach exercises. This not only works on your abs, but on your back as well. As long as you don't strain it too much, it helps reduces the excess flab on the back and the shoulders, too. You can also do a few push ups and sit ups for the arm and leg muscles. Do not strain yourself too much. Stick to 25 crunches, 25 push-ups and 25 sit ups on a regular basis. After about 15 days, you can start increasing it as per your capacity. Remember, these exercises are a part of your workout. Many people make the mistake of making it the only workout, which does not "work out"!

Step 4
Yoga and breathing exercises to improve lung capacity can also be done on a regular basis. This helps calm down the nerves and also reduces stress. More so, the correct breathing technique works wonders at bringing you back, or keeping you, in a healthy physique. Exercises like surya namaskars (12 steps of positions) down around 12 times in a day, helps pace up the toning or weight loss process to quite an extent. More so, it really helps at keeping the skin glowing as well.

Ok! So, it is not really a "secret" per se. But it does, indeed, work. Also remember that staying happy is the best way to stay healthy. A workout routine without the use of weights a great way to relieve stress naturally as well. So, I hope you will now start working out on a regular basis. This is where I sign off! All the best! [BREAKLINE]
Full Body Workout Routine for Women[BREAKBODY]
Everybody knows how important exercising is. Exercising is required by everybody no matter what the age or gender. However, one should always make a workout routine which suits their body and a workout routine which they can stick too. There are various types of workout programs. However, a full body workout should be like circuit training. It should include everything so that one can stick better to the program without getting bored. Plus doing different kinds of exercises will utilize all the muscles giving your better body shape. So, no matter what the goal of the workout routine is one should always include cardio, strength training, and stretching. Here is a workout routine for women and how to go about it explained.

Total Body Workout Routine for Women

Cardio
Cardiovascular exercises are excellent full body workouts. However, one shouldn't overdo them and while performing a cardio workout take a break between every 15 minutes for 2 minutes. This will allow your heart to slow down again. Before you start your cardio workout do a warm up for 7-10 minutes. Warm up can simply be mild jogging. Some excellent cardio workouts for women are jump rope workout, running, cycling, kick boxing, dancing, elliptical training, swimming and step ups.

Strength Training
Strength training is essential and shouldn't be neglected. Strength training necessary because it helps in toning up and reducing fat from a specific body area. So, include strength training exercises too in your workout. Make sure you maintain the right posture when performing any strength training workouts. If you are using weights, then make sure you do it in presence of an instructor. Some of the best strength training exercises for women are listed below. Include these exercises for your specific body workout day mentioned in the chart.

• Lunges
• Squats
• Hindu Squats
• Waist Turns
• Ab Crunches
• Side Crunches
• Bench Press
• Chest Fly
• Front Raise
• Lateral Raise
• Overhead Press
• Biceps Curl

Stretching
Stretching is essential part of the workout routine, as stretching after a workout as it will help you keep your body flexible and lean. It will also improve your posture. After you are done with your strength training workout, do stretching for 5 minutes. Perform stretching exercises of the body part you worked on. Hold every stretch for a slow count of 10-20 seconds. Breathe slowly when stretching.

Sample Workout Plan
Here is a sample workout plan that will help you make a 5 day in a week plan. It is planned for 3 weeks. So, every week you will have different types of workout. Keep three different types of cardio workouts, otherwise you will soon get bored doing a cardio for 45 minutes.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st Week	Cardio exercise for 45 minutes (5 minutes warm up + 15 minutes cardio exercise 1 + 15 minutes cardio exercise 2 + 15 minutes cardio exercise 3)	Shoulder Workout Day (Half an hour of cardio exercise + 15 minutes of shoulder workout + 5 minutes of stretching)	Cardio exercise for 45 minutes (5 minutes warm up + 15 minutes cardio exercise 1 + 15 minutes cardio exercise 2 + 15 minutes cardio exercise 3)	Chest Workout Day (Half an hour of cardio exercise + 15 minutes chest workout + 5 minutes of stretching)	Cardio exercise for 45 minutes (5 minutes warm up + 15 minutes cardio exercise 1 + 15 minutes cardio exercise 2 + 15 minutes cardio exercise 3)	Rest
2nd Week		Abs Workout Day (Half an hour of cardio exercise + 15 minutes of abdominal exercises + 5 minutes of stretching)		Lower Body Workout Day (Half an hour of cardio exercise + 15 minutes of lower body workout + 5 minutes of stretching)
3rd Week		Triceps & Biceps Workout Day (Half an hour of cardio exercise + 15 minutes of triceps and biceps workout + 5 minutes of stretching)		Back Workout Day ( Half an hour of cardio exercise + 15 minutes back exercises + 5 minutes of stretching)

So, form a workout routine using the above chart. Make sure you take breaks between your cardio sessions and strength training sessions. Use this time to sip a bit of water and wipe off the sweat. This will help you relax a bit. After your workout do remember to stretch. [BREAKLINE]
Powerlifting Routines for Women[BREAKBODY]
There is a difference between powerlifting and bodybuilding, powerlifting will help you build strong muscles whereas bodybuilding will help you increase the size of your muscles. Both are different as size does not equal strength. Powerlifting techniques are used to strengthen the large muscle groups of the body like the chest, back and leg muscles. Some of the tips of powerlifting are to cut down on the repetitions and lift as heavy as you can. Make sure you do 5-8 minutes of warm up routine and light stretches before you start your resistance training. Pay attention to correct form and technique to avoid cramps and injuries.

If you are planning a routine, you need to break down the large muscles into different groups and work them on different days to get maximum benefit of your exercise regimen. Include exercises like the bench press for chest muscles, squats for the legs and deadlifts for the lower back and hamstring muscles in your powerlifting routine.

Bench Press
Lie down on a flat bench and grip the barbell slightly wider than your shoulder width and lift it off the rack. Lower the barbell slowly towards the center of your chest and breathe in, once the barbell is almost touching your chest hold the position for a 1 count. Now exhale and push the bar back up to the starting position so that your arms are fully extended. Hold the barbell in that position for 1 count before repeating the movement for the desired repetitions.

Squats
Lift a barbell on your shoulder from the squat rack and position your legs shoulder width apart. Look straight ahead and go down by bending your knees and pushing your hips back. Go down till you form a less than 90 degree angle between your thighs and calve muscles. Ensure that when you are going down your knees should not cross the line of your toes. Dig your heels into the floor and push the bar back up to the starting position. Inhale as you go down and exhale as you come back up.

Deadlifts
Lay a barbell on the ground and stand close to it so that your shins are almost touching the bar. Stand with your feet hip width apart, bend your knees and grip the barbell with an alternate grip. Now lift the barbell off the ground by pushing your legs up and straightening your torso at the same time. Once you're up, go down slowly by slightly bending your knees and pushing your torso forward. Go down so that the barbell ends up directly above the toes and your torso is parallel to the ground.

Powerlifting Regimen for Women

Once you know which exercises to do make sure you chart a weekly training regimen as this will also help you to track your progress. Fitness experts suggest that you do powerlifting exercises not more than 3 times a week. You will also need to inculcate some other supporting exercises than the ones given above in your workout plan. Here is one of the suggested routines that you can follow.

Day 1: Leg Muscles

• Squats 4 sets of 8-6-4-2
• Lunges 3 sets of 6-4-2
• Leg Curls 3 sets of 6-4-2

Day 3: Chest Muscles

• Flat Bench Press 5 sets of 8-6-4-2-1
• Incline Bench Press 4 sets of 8-6-4-2
• Decline Bench Press 4 sets of 8-6-4-2

Day 5: Back Muscles

• Deadlifts 4 sets of 8-6-4-2
• Bent Over Rows 4 sets of 8-6-4-2
• Dual Pulley 4 sets of 8-6-4-2

If you are following a powerlifting routine make sure that you give proper rest to your body and replenish it with healthy nutrients. Look into some bodybuilding supplements like whey protein to support your workout goals and inculcate some abs exercises on day 2 and 4 to build your core strength. It is also advisable to talk to your physician before you start any weight training or diet plan. [BREAKLINE]
Best Nitric Oxide Supplement[BREAKBODY]
Nitric Oxide was voted as the 'Molecule of the Year', in 1992 by the American Association for the Advancement of Science, due to its myriad health benefits on the human body. Research has proved that nitric oxide has immense effect on the cardiovascular system. It increases the blood flow by dilating the blood vessels. Besides, it also strengthens the immune system and improves erectile function. However, the biggest advantage of nitric oxide comes in the form of muscle and bodybuilding supplement. Nitric oxide aids in the formation of muscles and their growth. Needless to say, it is quite popular amongst athletes, bodybuilders and even common people. Let us know how exactly nitric oxide helps in muscle building.

Nitric Oxide and Muscle Building

Muscle building takes place when you rest them after strenuous exercises or an intense workout. When you stress your muscles to a breaking point, the muscle fibers tear away. When you rest, the body rebuilds these muscle fibers by triggering the protein synthesis. The muscle fibers that are thus, rebuilt are thicker and stronger than the previous. This process eventually results in bigger and stronger muscles. Nitric oxide is a substance which increases the blood flow at a site where muscle building takes place. Thus, more nutrients are transported to the muscle building site. This encourages faster muscle building and minimizes the damage to the muscles. The nitric oxide in the nitric oxide supplements is broken down by arginine, so that free nitric oxide gas is distributed through the bloodstream.

Best Nitric Oxide Supplement

Ideally, diet and workout is the key to getting a muscular and toned physique. Supplements such as nitric oxide can give you an edge in your endeavor of gaining stronger muscles. Remember, supplements should only be taken as an aid to your diet and workout. Supplements cannot replace a diet nor can they alleviate the ill effects of poor diet and nutrition. Although, there are a several nitric oxide supplements available in the market, you should execute fair amount of caution while purchasing them. Not all of these supplements can give you the desired results. You should compare the supplements against various parameters, which will enable you to choose the best from them.

The best supplement should be able to provide value addition to your diet and nutrition. It should provide a conducive environment for muscle growth. Besides, it should also provide an energy boost. Lastly, it should also be cost-effective. You wouldn't want to spend a fortune on a product which may or may not work.

Force Factor
Force Factor is the best nitric oxide supplement without caffeine, creatinine or any other controversial ingredient. It is available in the form of capsules. It increases your stamina for performing more rigorous workouts. Force Factor supplement also decreases the recovery time.

NO Explode
NO Explode is one of the oldest nitric oxide supplements available in the markets. Although, it does contain creatinine, it is otherwise pretty similar to Force Factor. It is to be taken in the form of a shake.

Gold Standard Whey Protein
This product is to be taken before or after the workout. Whey protein assists in the building of lean muscle mass. It is one of the purest products around. However, it does not provide any boost of energy.

There are also other quality nitric oxide products available in the market. Go through the reviews and decide for yourself the best supplement for you. Although an overdose of these supplements does not cause any significant nitric oxide side effects, you may experience diarrhea and nausea. [BREAKLINE]
Getting Motivated to Workout[BREAKBODY]
The rising costs of health care don't seem to shake people from their ignorant slumber as many people avoid working out to stay fit. National statistics have indicated that many diseases could be avoided if people started a fitness regimen. Health complications ranging from cardiovascular diseases to obesity can be prevented if people follow a regular workout program. Lot of misconceptions that are floating around also stop people from working out. One such misconception is that, you only go to a gym if you are into bodybuilding. Actually only about 10 percent of the people who go to the gym are professional bodybuilders; the rest go to stay fit.

Motivation is a subjective term and there are different things that work for different people, so the idea is to find something that works for you. Regulars exercise will not only save you a lot of money in the long run on medical expenses, but will also enhance your aesthetic aura. Here are a few suggestions that you could try to keep yourself motivated for workouts.

Visual Motivation
One of the ways of getting motivated to work out is to watch fitness videos; you can buy workout DVDs or download free clips from the Internet. If you are into weight training, you could watch videos of specific muscle exercises to stimulate yourself. People who are doing aerobics or other cardio routines can also motivate themselves by watching inspirational clips.

Wise Up
Subscribe to health magazines and read up on the basics of staying fit, learn about exercises and the difference between calories and carbohydrates. You can also get a lot of information on the Internet on this subject. Reading about fitness will not only add to your knowledge but will also get you motivated to work out the next day.

Pick a Partner
Finding a training partner is one of the simplest and best tricks to get motivated to work out regularly. The idea is to find someone who will push you to exercise and doesn't hesitate to go the extra mile to call you and remind you about working out. Finding someone who exercises regularly and has discipline is more than enough to get you motivated.

Tracking Sheets
Take a sheet of paper and a measuring tape and then list down your measurements, like for the waist, thighs, chest, etc. Weigh yourself and make sure to note that down as well and then on another sheet list down your desired measurements for these body parts. Be realistic when you are setting your goals and stick both the sheets on your dressing table mirror.

Plan Workouts
Planning is one of the most exciting thing that you can undertake to generate high levels of motivation. Try and plan for the next day's workout, if possible list down the benefits that you will receive from that routine. Make sure you just plan for a day, don't plan in advance otherwise you won't be able to reuse this tool of motivation.

Enlist Help
If you have the financial resources, hire a personal trainer who can keep you on your toes. You can also request one of your family members to give you a pep talk every time they feel you are straying from your fitness goals. Talk to your friends and colleagues and tell them to keep reminding you about the importance of working out.

Some of the other things that you could try are listening to pumping music when you start your workout. Sticking posters around your house of people who inspire you to work out like sportsmen and bodybuilders will also help. Use sticky notes and write inspirational quotes like 'there is no substitute for hard work' on your computer or refrigerator. [BREAKLINE]
Human Growth Hormone (HGH) Side Effects[BREAKBODY]
Growth hormone is naturally produced in the pituitary gland, and influences the overall mental and physical growth of an individual. It stimulates the growth of internal organs including bones, and plays a major role in homeostatic mechanisms, immune system processes, cell division, fat and glucose metabolism, and several other cellular processes. It is secreted by the body during growth years, and peaks during puberty. The levels of this hormone begin to decline after physical and reproductive maturation.

From its use as a treatment option for HGH deficiency, back in the first half of 20th century, this hormone has come a long way to become one of the most popular performance-enhancing drugs. This is because of the ability to synthesize recombinant growth hormone (rHGH) in the lab as against the earlier method of extraction from human cadavers.

The therapeutic use of HGH is considered to be safe, and is legally approved. However, the off-label use and overdose of HGH for weight loss, muscle building, anti-aging benefits, etc. has been associated with certain adverse effects.

Side EffectsAn age-related decline in the levels of this hormone leads to a decrease in muscle mass, increase in the fat content, as well as decreased libido. This understanding led to the investigation and research regarding the anti-aging effects of this hormone. In fact, a few studies reported increased lipolysis and reversal of muscle wasting when therapeutic doses of HGH were administered in healthy adults. Even though the medical fraternity is divided about the anti-aging benefits of HGH, this research brought about a surge in the use of HGH injections, supplements and HGH stimulating substances for reversal of aging as well as for weight loss and muscle building.

The therapeutic doses of HGH are usually considered safe, and no significant side effects have been observed in such cases. Injection-site reaction is one of the reported side effect in many cases. However, the prolonged use of HGH has been associated with the following side effects:

AcromegalyIt is the most commonly observed long-term side effect, and is characterized by overgrowth of facial bones leading to protruding jaw and eyebrow bones. It also involves an abnormal growth of the hands and feet with as well as increased body hair. Contrary to the claims which say that HGH helps you live longer, acromegaly in fact, shortens your lifespan, and may lead to premature aging and death. The signs and symptoms include:

• Fatigue
• Headache
• Muscle weakness
• Sleep apnea
• Joint pain
• Swelling around joints
• Hoarseness
• Excessive sweating
• Widened fingers and toes

Carpal tunnel syndromeStudies regarding the changes in physical composition owing to the administration of HGH, revealed the development of carpal tunnel syndrome as one of the many HGH side effects. It is characterized by pinching of the median nerve, which runs from the forearm to the palm. This leads to:

• Weakened grip
• Weakness in hand(s)
• Clumsy finger movements
• Elbow pain
• Finger and wrist pain
• Numbness/tingling in hands

Other side effects

• Extended belly
• Muscle and joint pain
• Increased body hair
• Increased hunger
• High cholesterol levels
• Abnormal fat distribution
• Tissue edema
• Dry and itchy skin
• Altered glucose metabolism

RisksProlonged use of HGH has been associated with an increased risk for:

• Diabetes
• Liver damage
• Hypothyroidism
• Heart enlargement
• Hardening of arteries
• Gynecomastia (enlarged breast tissue in men)

The side effects of indiscriminate use of HGH get worse when counterfeit products are used. Individuals who share needles to inject themselves with HGH are at a high risk of transmission of blood-borne viruses – the deadliest and most common being the human immunodeficiency virus (HIV).

Claims and ControversiesHGH has been touted to resolve a number of health issues, and several claims have been made by manufacturers of HGH products like HGH injections, supplements, homeopathic HGH sprays and drops, etc. The use of HGH supplements has increased manifolds over the last few decades, and the credit for this goes to the hordes of advertisements wherein HGH is claimed to be a magic potion with the ability to cure a variety of ailments. According to the proponents of HGH, these products will:

• Increase stamina
• Reduce body fat
• Increase muscle mass
• Increase immunity
• Reduce wrinkles
• Improve skin texture
• Improve vision
• Improve memory
• Enable fast wound healing
• Boost sexual life
• Improve bone health
• Regrow hair on bald head

Many people resort to HGH for its alleged muscle-building, stamina-increasing and anti-aging properties. However, numerous questions about the credibility of HGH supplements are yet to be answered. Medical experts discourage the use of HGH products owing to the lack of significant scientific evidence for the above-mentioned claims. This is especially valid in case of homeopathic HGH products which were found to contain water and other ingredients, but no HGH. In addition, scientific studies supporting the therapeutic use of HGH, involve the use of pure HGH injections. Hence, these reports and studies cannot be considered as an evidence in favor of homeopathic drops and sprays.

It has been argued that all these claims are an attempt to market and sell fraudulent products in order to make money. In 2005, the Federal Trade Commission had charged a group of companies for the manufacture and sale of fraudulent HGH and oregano oil products, through deceptive advertisements and false claims. More than $20 million had to be paid as consumer redress to settle the charges.

Approved Usage of HGHOptimum levels of human growth hormone is crucial for the regulation of several metabolic processes of the body as well as the normal growth and development of an individual. The production and secretion of this hormone is influenced by a variety of factors including stress, exercise, as well as certain genetic and non-genetic disorders.

Therapeutic use of HGH been legally approved by the US Food and Drug Administration (FDA) for growth hormone deficiency (GHD) in children and adults, idiopathic short stature, Turner syndrome, and in small for gestational age (SGA) infants. In addition, the use of HGH therapy is being studied in other genetic disorders that affect growth.

HGH therapy may prove to be a boon for individuals suffering from several disorders, but such exogenous administration of HGH may not be safe for prolonged nontherapeutic use. The HGH side effects experienced may be mild in certain individuals, but may affect the longevity in some. Any drastic action against the normal body processes, is often associated with some adverse effect. It is always safer to opt for regular exercise and a wholesome diet to achieve good health.

Disclaimer: This Buzzle article is for informative purposes only, and should not be used as a substitute for professional medical advice. [BREAKLINE]
Exercises for Back Fat[BREAKBODY]
Excess fat on the back is not exactly a pretty sight for both men as well as women. Men who have a preference towards strong, broad shoulders, and a well-developed physique would like a good muscular and athletic back. At the same time, women, especially the ones who like wearing off-shoulder dresses, or those with deep V backs, would hate to see layers of unwanted back fat spoiling their otherwise chic 'n' sexy appearance. Simply put, a well-toned back is a must-have for a great body, be it that of a man or a woman.

Shedding back fat is at times a bit of a tricky proposition. One of the main reasons being, it is not as easily visible to us as compared to say, fat in other areas (for example, stomach, hips, etc.) On that note, here are some good exercises that foster reduction of fat at the back.

1
Swimming is one of the best ways of attacking all the unwanted fat stored not just on your back, but on your entire body. It is one of the few exercises that result in a full body workout. A good 30-minute swim workout three or four times a week is a good option. During your swim workout, make sure you try and incorporate as many different swim strokes as possible. Each swim stroke works on a different set of muscles, so by alternating between different swim strokes, you will ensure that all the muscle groups are given ample exercise. Try it out. It's a sure-shot way of toning your entire body.

2
Pull ups are another good way of toning your shoulders, arms, lat and your upper back muscles. They help in burning excess fat, building muscle and consequently, increasing the strength of these body areas. As far as exercise equipment is concerned, all you will need is a pull up bar. Here is some useful information on how to build a pull up bar. Pull ups can be performed in a variety of ways such as:

• Narrow grip pull ups
• Wide grip pull ups
• Kipping
• Inward palm position
• Outward palm position, etc.

3
Yoga is a great way of exercising as well as toning your entire body, not to mention strengthening your backbone. Certain yoga poses and back exercises work directly on the back muscles, and help in making them strong, as well as in giving you a lean, supple build. Here are some yoga exercises which you can perform:

• Suryanamaskara or the sun salutation exercise
• Bhujangasana or the cobra pose
• Adho Mukha Svanasana or the downward dog pose
• Urdhva Mukha Svanasana or the upward dog pose
• Balasana or the child pose

4
Kick-boxing and punching bag workouts are a good way to exercise your back muscles. At the same time, strength training plays a very important role in working the back muscles and reducing the accumulated fat content. So if you're a regular at the gym, here are some exercises that you can consider doing, in order to shed all that back fat.

• Back lifts
• Rear delt fly
• Seated cable rows
• Seated machine rows
• Upright rows
• Seated machine chest press
• Seated reverse fly

Well, these were a few exercises for reduction of the back fat. Along with it, a healthy balanced diet helps fostering weight loss, and reduces the risk of cardiovascular diseases as well. All the best. Take care! [BREAKLINE]
Muscle Milk Ingredients[BREAKBODY]
From bodybuilders to weight watchers, athletes at professional and college level, Muscle Milk is the ideal supplement to a training regime and active lifestyle. What you eat, after and before a workout, makes a big impact on your body, and for restoring energy and nutrients, while maintaining low fat content, there's nothing like Cytosport's Muscle Milk. It is ideal as a meal replacement for people looking to lose weight. This award-winning formula is lactose and trans-fat free, contains no high fructose corn syrup and has a good shelf life. Plus it excels in the market, because of its superior taste and flavor, varied enough to suit a number of palates. In this article, the original, light and collegiate Muscle Milk ingredients are listed, with a brief overview of each product.

CytoSport Muscle Milk
The original formula, for building muscle, weight management and nutrient intake. Muscle Milk is lactose free and gluten-free, so even those with allergies can consume it safely. The formula is made up of 32 grams high protein mix, 20 minerals and vitamins, balanced with low-sugar content and essential fatty acids. It comes in both powder form and ready-to-drink mix (11 oz, 14 oz, and 17 oz sizes). This drink mix is recommended for use by performance athletes, muscles builders, or even a meal replacement option, for those on a diet. There are 20 flavors in powder form, and 5 flavors in RTD (Ready To Drink) form.

Powder Form
Calcium and Sodium Caseinate Whey protein isolates and/or concentrate Milk protein isolates and/or concentrate Whey peptides L-Glutamine Taurine Lactoferrin Maltodextrin Sunflower oil Medium chain triglycerides Canola oil Soluble corn fiber L-Carnitine Alkalized cocoa powder Natural and artificial flavors Vitamin mineral blend Fructooligosaccharides Crystalline fructose Potassium Iodide Potassium Chloride Cellulose gum Salt Acesulfame Potassium Xanthan gum Carrageenan Sucralose Soy Lecithin
Contains ingredients derived from milk and soy, manufactured in a plant, that processes milk, soy, wheat, and eggs.

RTD Form
Water Calcium and Sodium Caseinate Milk protein isolate Cocoa powder Maltodextrin Sunflower oil Canola oil Natural and artificial flavor Fructose Whey Potassium Citrate Vitamin mineral blend Medium chain triglycerides Potassium chloride Cellulose gum Soy lecithin Monosodium Phosphate Acesulfame Potassium Sodium hexametaphosphate Carrageenan Sucralose Salt
Contains ingredients derived from milk and soy, gluten free.

CytoSport Muscle Milk Light
Muscle Milk Light is a reduced calorie version, of the original Muscle Milk formula. It is recommended for people, with a high fat content, who want to gain muscle, while losing weight. This lower-fat variant is a better way to maintain energy and nutrient intake, while cutting down on the calories. Light Muscle Milk nutrition facts include 35% less calories, 25 grams of proteins per serving, and a blend of carbohydrates and essential fatty acids. It is completely lactose-free. Muscle Milk Light comes in powder and ready-to-drink form (14 oz).

Powder form flavors are: Chocolate/vanilla crme/cake batter/strawberry milkshake/ banana crme/cookies 'n crme/peanut butter chocolate. RTD flavors are as follows: Chocolate/vanilla/cafe latte.

Powder Form
Calcium and Sodium Caseinate Whey protein isolates and/or concentrate Milk protein isolates and/or concentrate Whey Peptides L-Glutamine Taurine Lactoferrin Maltodextrin Sunflower oil Medium chain triglycerides Canola oil L-Carnitine Alkalized cocoa powder Natural and artificial flavors Fructose Potassium Iodide Potassium Chloride Cellulose gum Salt Acesulfame Potassium Xanthan gum Carrageenan Sucralose Soy lecithin
Contains ingredients derived from milk and soy, manufactured in a plant, that processes milk, soy, wheat, and eggs

RTD Form
Water Calcium and Sodium Caseinate Milk protein isolate Cocoa powder Digestive resistant Maltodextrin Sunflower oil Canola oil Natural and artificial flavor Whey Potassium Citrate Vitamin mineral blend Medium chain triglycerides Potassium chloride Cellulose gum Soy Lecithin Monosodium Phosphate Acesulfame Potassium Carrageenan Sucralose Salt
Contains ingredients derived from milk and soy, gluten free

CytoSport Muscle Milk Collegiate
This is a special blend of the original Muscle Milk formula, designed solely for college athletes, for a better performance on the playing field. It helps in muscle and tissue repair, from injuries and maintains a balanced diet for an athletes weight and nutritional needs. Comes in powder form and RTD tetra packs of 11 oz. The nutritional content here, is a multi-source protein mix, carbohydrates for energy and endurance, and Aminogen, to aid in protein digestion.

Powder flavors: Peanut butter chocolate/cookies n' crme/chocolate milk/vanilla crme/strawberries 'n crme/banana creme. RTD flavors: Chocolate milk/vanilla crme/strawberries 'n crme/banana creme

Powder Form
Maltodextrin Calcium and Sodium Caseinate Cocoa powder Milk protein isolate Whey protein concentrate Whey protein isolate Natural and artificial flavors Hydrolyzed whey protein Medium chain triglycerides Canola oil Sunflower oil Vitamin mineral blend Buttermilk Aminogen Potassium Chloride Cellulose gum Soy Lecithin Xanthan gum Lactoferrin Monosodium Phosphate Acesulfame Potassium Carrageenan Sucralose Salt
Contains ingredients derived from milk and soy

RTD Form
Purified water Caseinate Milk protein isolate Crystalline Fructose Microcrystalline cellulose Maltodextrin Sunflower oil Natural and artificial flavor Whey Potassium Citrate Vitamin mineral blend Medium chain triglycerides Potassium Chloride Cellulose gum Soy Lecithin Monosodium Phosphate Acesulfame Potassium Carrageenan Sucralose Sodium Hexametaphosphate
Contains ingredients derived from milk and soy

The best time to take Muscle Milk is, 30 to 45 minutes after a workout or game. It can be consumed during meal times, as a meal replacement, or a supplement with meals. The RTD variant of Muscle Milk is especially convenient, for a quick and portable supplement. It is necessary to go through Muscle Milk ingredients thoroughly, prior to consumption, to safeguard against allergies and sensitivities. Your diet should go in accordance with your training and nutrition needs. Remember Muscle Milk is not a wonder drug or medicine, for best results maintain an active lifestyle, and eat regular foods as well. [BREAKLINE]
Whey Protein Effects[BREAKBODY]
Whey protein is basically a type of protein, found in abundance in milk and most of the milk products. Note that this milk must be natural and not artificially prepared, like soybean milk. Whey protein is found in a concentrated form and is released during the processing of milk. It is basically a by-product of the curdling and straining processes. The concentrated form of such whey proteins, is found after the process of cheese manufacture is complete. Some of the other prominent sources of whey protein are soy products, vegetable oil, meat and eggs.

Whey Protein Consumption

It must be noted that the whey protein is a very heavy type of protein and must be taken in appropriate quantities, especially if one is consuming the pure and concentrated forms of whey protein. Many medical experts studying the effects of whey protein recommend, that only one gram of protein should be consumed for every pound of your body. It must also be noted that, the consumption of whey protein puts a considerable amount of pressure on the digestive system, liver and also the kidneys. Hence, consuming unnecessary and uneven quantities of whey protein, that go way beyond your weight criteria, are bound to bring out the negative effects, especially when adequate exercises are missing.

Benefits of Whey Protein

Whey protein has many effective, beneficial effects if it is regularly consumed in appropriate quantities. Proteins have the basic job of natural bodybuilding and muscle and bone growth. Whey protein basically helps in building and repairing all the muscles in the body. Regular exercise and consumption of whey protein also helps in developing lean muscles and in increasing the mass of muscles. The consumption of whey protein also helps in weight reduction and fat loss. Among all the effects, this is the one that is particularly loved by people seeking to lose weight, as they do not have to follow a very strict diet, after the consumption of this protein.

One of the biggest advantage is that it enhances the immune system due to the increase in glutathione levels, that is bought about by the consumption of whey protein.

Whey protein is also said to prevent cancer. Some scientists working on the concept of whey protein, have proven that it can be used as an excellent preventive measure against breast cancer. Research is on its way, to develop the best possible preventive measure or medicine, against breast cancer, with the help of whey protein.

Negative Effects of Whey Protein

As mentioned above, whey protein should be used in appropriate quantities for consumption. The experts have warned the people of some side effects, that have been occasionally reported. One of the whey protein effects that is observed in many people is the development of lactose intolerance or exhibiting allergic reactions to lactose or milk products. It has also been proven, that excessive and prolonged intake of the protein is unhealthy for the liver and kidneys.

Hence it is better to maintain a healthy diet and consume whey protein in sparing yet appropriate quantities, to avoid the negative effects while still availing its benefits. [BREAKLINE]
Easy Protein Shake Recipes[BREAKBODY]
Most of the gyms these days recommend protein shakes because of their numerous benefits. They can be used for weight loss, weight gain, muscle-building, etc. The main ingredient used in protein shake recipes is protein powder. This powder is normally made from whey protein which is made from a mixture of globular proteins, that is, isolated whey. Whey is actually the by-product in the process of making cheese. Protein powder can also be made from soy or egg. For people who train regularly, these shakes are essential. These shakes can either be made using water or milk, depending upon the reason why you want to consume the shake. Often, different fruits are added to the shake. If the shake is made by mixing fruits, protein powder and milk, it tastes like milkshake or a fruit smoothie.

Protein Shake Recipe for Weight Loss

Protein shake for weight loss should ideally be consumed in the morning because the body has fasted for 8 hours or more and that is the time it can absorb the maximum amount of nutrients from food. Having protein shake in the morning will help in faster assimilation of the proteins in to the body. It will also prevent binge eating. It can also be consumed after a workout session. It is necessary after workout so that the muscles, which have just been exposed to strenuous workout, get repaired. Now let's see a shake recipe for weight loss.

Recipe
The ingredients required to make this shake include 4 cubes of ice, 12 oz. water, 2 medium scoops of vanilla protein powder and cup pineapple chunks. In a blender, blend the pineapple chunks till they are smooth. Then add the protein powder and blend well again. Now, add the ice cubes and water and blend it for the last time. Pour it into a tall glass and savor a delicious shake. You can also substitute pineapple with other fruits of your choice and protein powder in different flavors as well.

Protein Shake Recipe for Muscle Building

Proteins help to build muscle mass. The amount of protein powder to be consumed each day will depend upon the kind of diet you follow. It is better to talk to your dietitian to assess the appropriate quantity of protein powder that you can consume. Protein shakes for muscle-building can be consumed before or after physical training sessions. In some cases, it may be recommended to have the shake before as well as after the training sessions.

Recipe
The ingredients for this recipe are: cup of pumpkin pure, 1 cup either skimmed milk or soymilk, 1 scoop vanilla protein powder, teaspoon cinnamon, 1/8 teaspoon cloves, 1/8 teaspoon ginger, 2 tablespoons sweetener, cup vanilla yogurt and 1 cup ice cubes. First, blend pumpkin, cinnamon, cloves and ginger together. Then add the sweetener and protein powder and blend well again. Then, add yogurt to the mixture and blend well. At last, add ice cubes and milk, mix well together and serve. These are easy and effective recipes for those who are into muscle-building.

Protein Shake Recipe for Weight Gain

Protein shakes can also be consumed for weight gain. When making shakes for weight gain, you can add all the sweet, fleshy and pulpy fruits like banana, mango, etc., to the shake to add to the weight gain effect. Let's take a look at one of the easiest recipes for weight gain.

Recipe
To make the shake to gain weight, the ingredients we will use include 12 oz. skimmed milk, 4 cubes of ice, 1 tablespoon heavy whipping cream, tablespoon natural peanut butter, 2 scoops chocolate protein powder and fruit chunks of your choice. In a blender, blend all the ingredients together till smooth and serve immediately.

These were some of the basic and easy recipes. Before you use any of these recipes, make it a point to talk to your healthcare professional about the same. Depending upon your health, the physician will be in a better position to recommend the changes. [BREAKLINE]
Is Shake Weight for Men Worth the Hassle?[BREAKBODY]
In today's era, staying and looking fit is a priority. Taking the very fact into consideration, there are numerous fitness brands that sell bodybuilding whatnots, from tables to the drinks and from diet plans to the fitness equipment. Most of you must have heard the name of 'Shake Weight' in the same context. Shake Weight is a specially modified fitness instrument (dumbbell), which was originally designed for women. Shake weight for men, is the same product but is available with slightest modifications in weight and its size. The following article deals with all the aspects of Shake Weight for men, from the functions to the reviews of this product.

Shake Weight: Does it Work?

Shake Weight for men is a strength and muscle building equipment, which it is designed on the principle of dynamic inertia. According to the creators, only 6 minutes of exercise with this equipment, increases the muscle activity up to 300% more than the traditional weightlifting equipment. Shake Weight is an equipment which is used by many, in order to get toned arms and well built shoulders and chest. Since it is light weight, you can easily carry it with you, anywhere you want. Shake Weight comes with a reference DVD that guides you the correct methods of using it. However, Shake Weight has been a subject to controversy as well as debate, since the launch of its female version itself. Due to various inquisitions, a few tests have been performed with Shake Weight for men. These tests studied the muscle force and total body energy consumption during exercise session with Shake Weight. Despite the tests, there are still mixed reviews about Shake Weight for men as well as women.

Due to the inflated Shake Weight for men results, this product has become, both, controversial and popular amongst the bodybuilding aspirers. Even though this product is boasted for its excellent results with minimal exercise, according to the fitness experts, Shake Weight is nothing but a marketing gimmick. According to the Shake Weight reviews, you can get leaner arms with usage of the regular dumbbells. You can get lean arm muscles to some extent, but you still need to perform some fat burning exercises to make yourself more toned. The lightweight feature that I mentioned above is another factor, which is targeted by the experts. According to them, since Shake Weight for men weighs only around 5 pounds, it is not meant for serious kind of muscle building exercises. Thirdly, no matter how 'well-positioned', it hardly affects and enhances the movement pattern of Shake Weight, which is not more than a couple of inches. This fact limits the effects of Shake Weight on all the arm muscles.

Looking at the above reviews, many a people would like to find out more about Shake Weight scam. Well, there are not many strong evidences for that either. There are many people who personally tried this equipment and found it beneficial. According to many a users, shaking arm muscles, definitely leads to toning them! It is the reason why they use and strongly recommend this equipment to their friends too. Due to the infomercial and its inexpensiveness, people are not bothering to give it a try. As an added 'advantage', Shake Weight for men, also comes with a money back guarantee. This money back guarantee also includes the shipping cost, which is the best thing for many users. All in all, the results of the tests that were performed for its usefulness are pretty blurred and on the other hand, there is a group of people who are strong supporters of this product. However, I would like to mention here is that the issues like 'Shake Weight for men scam' are totally beside the point of this article.

The infomercial of both female and male versions of Shake Weight have been linked with the 'icky' Shake Weight for men parody and also a subject to huge ridicule amongst both the sexes. However, this fact has also worked in both ways for Shake Weight for men and women. Altogether, all that I can advise is, to use any such products on your own risk. All the best! [BREAKLINE]
Upper Body Workout Without Weights[BREAKBODY]
When it comes to bodybuilding, people mostly opt for gym membership. The expensive equipment and various sizes of dumbbells do help a person to put on muscle faster and effectively. However, if you don't wish to spend hours upon hours in the gym to build muscles, and pay the expensive gym memberships then you can form a home workout regime that includes exercises of upper body workout without any weights. Given below, are the various exercises that you should include in your workout to build the muscles in the upper body region.

How to Build Your Upper Body Without Weights

Before you start following an exercise program for building muscles, it is important that you understand the major upper body muscles and their structure. This will help you to understand which exercise focuses on which muscle group, and thus, you can increase or decrease the number of sets. For example, if you have more fat in the abdominal region then you can increase the number of sets for abdominal and waist exercises. Given below are 8 major muscles and their exercises, which include shoulder, back, chest, abs and arms muscles.

Deltoids Muscles & Exercises: Deltoids muscle are located at the point of each shoulders and look heart shaped. For deltoid workout use decline push-ups and one arm push ups.

Triceps Muscles & Exercises: These are the muscles which give the back of the upper arm the shape. Use exercises like triceps dips, hip raiser and wide decline push ups to work on these muscles.

Biceps Muscles & Exercises: Biceps are located at the front of the upper arm, and when the arm is flexed, it gives the bulge. To build biceps use bicep exercises like Indian push-ups.

Pectoral Muscles & Exercises: The pectoral muscles are the chest muscles which are two small square shaped muscle, that are located in the upper front of the rib cage. Exercises for building these muscles are wide decline push-ups and Indian push-ups.

Abdominal Muscles & Exercises: Everybody knows about the ab muscles, which when worked on properly can give the 6 pack shape. Crunches and twists abdominal exercises help to build these muscles.

Oblique Muscles & Exercises: Obliques are the sides of the waist, more commonly known as love handles. To build these muscles the best waist exercises are twists and side bends.

Trapezius Muscles & Exercises: These muscles comprise the upper back muscles, and these two muscles together resemble a trapezoid, or a diamond shape. To build these muscles use hip raiser and inverse push-up exercises.

Latissimus Dorsi Muscles & Exercises: These are the back muscles that give a person the V-shaped appearance. Use inverse push-up back exercises, to build these muscles.

Upper Body Exercises Without Weights

Listed below are the various exercises, that you should include in your exercise program. Try to perform as many repetitions of the mentioned below exercises, as you can. Make sure you do a little warm up of 7-10 minute, you can also go on a mild jogging session before starting with the following workouts…

Decline Push Ups: To perform these push ups, keep your feet on a height (a steady stool will do), and your hands on the floor at shoulder width apart. Keep your legs and back straight, and lower your body till your chin is close to the floor. Tuck your ab muscles and tighten your lower back and thighs, while performing this exercise. Return to the starting position. Repeat this exercise.

Indian Push Ups: To perform these push ups, keep your feet flat on the floor and your butt pointed to the ceiling, with your palms on the floor at shoulder width apart. Your head should be looking at your feet, now gradually bend elbows as you lower your body in a circular arc, till your head points upwards and your arms are straight, at this point your hips will be almost touching the floor. Inhale, and then push back towards your heels once again to return to the starting position. Repeat this exercise.

Tricep Dips: For tricep dips place your palms on the seat of a chair with your legs stretched forward. Now lower your body till the edge of the chair is near your upper back. Return slowly to the starting position and repeat.

Hip Raiser: For this exercise, the starting position is sitting on the floor with legs straight, and the palms of the hand near the sides of the hip, and back straight. Now slowly raise your body upwards so that the soles of the feet are flat on the floor and the body, hips and upper thighs are in a straight line, let your head fall backwards so that you are looking at the ceiling, and tighten your butt. Hold this position for a reverse count of 5. Then repeat to the starting position and repeat.

Ab Crunches: To perform abdominal crunches lie down on the floor, with your knees slightly bend, and your hands behind your head. Then slowly raise your body, by bringing your head closer to your knees, return to the starting position and repeat.

Twists: To perform this exercise, stand with your feet apart and hands behind your head. Hold the abs in and slowly twist your upper body to the left, so that the right elbow is pointing straight. Repeat with the other side.

Side Bends: To perform this workout, stand with your feet apart and hands behind your head. Hold the abs in and slowly tilt your upper body to the left, while keeping your back straight. Repeat for the other side.

Make sure you also follow a lower body workout as well, or just muscles on upper body and no muscles on the lower body will give a disproportionate appearance. Apart from exercising, following a proper diet and taking adequate rest is also important. Include a lot of proteins in your diet, add all kinds of vegetables and fruits, and replenish your body by drinking at least 2-3 liters of water daily. [BREAKLINE]
Best Multivitamin for Men[BREAKBODY]
Multivitamin supplements are preparations which help in fulfilling nutritional demands of the body. 'Codex Alimentarius Commission', a body of United Nations which regulates food standards has placed multivitamin supplements in the category of food items. Multivitamins do not contain any hormones or drugs. However, they incorporate at least 3 types of vitamins and minerals. Vital nutrients that are not present in our diet can be provided through such multivitamin products; thus, multivitamins are basically nutritional supplements. The positive effects of intake of multivitamins are high energy levels, alertness, improvement in vision and improvement in mental sharpness.

List of Best Multivitamin Products for Men
Nutrient requirements of men and women are different from each other. Similarly, vitamin supplement recommendations for seniors and young people vary a lot. Therefore, it is important that one chooses products that are suited to their body by taking into account factors like age and gender. You may choose the best multivitamin for men from products listed below.

Men's One Energy Multivitamin
The 'Men's One Energy Multivitamin' is recommended to supplement the diet with B-complex vitamins. This product is good for maintaining immunity and heart health. It also assists in digestion. Folic acid (800 mcg) present in this supplement is good for heart health while probiotics (25 million bioactive probiotics) take care of the digestive system. Other ingredients found in this product are zinc, lycopene and saw palmetto.

Rainbow Light Performance Energy
This multivitamin product helps improve stamina and endurance. It also acts as a natural fuel that is free of stimulants. The product contains vitamins, minerals, enzymes and herbs. The herbs like ginseng and muira puama are known to increase sexual energy. This multivitamin product doesn't cause any side-effects during the digestion process. It is prepared from natural minerals and plant-based ingredients; therefore, vegetarians can also use this product.

GNC Mega Men Multivitamin
It contains nutrients like vitamin A, vitamin D, folic acid, calcium, etc. The iron requirement of men is lesser as compared to that of women. The 'GNC Mega Men Multivitamin' doesn't contain iron at all. Instead, these tablets contain large proportions of vitamin B6, riboflavin and thiamine.

Alive! Men's Ultra Potency Multi-Vitamin
This product is loaded with all the ingredients required for maintaining a healthy body. B vitamins and the different kinds of herbs are important ingredients of this product. Lycopene, lutein, resveratrol and other nutrients obtained from around 25 vegetables and fruits enrich this multivitamin product. The IU value of vitamin D3 present in this multivitamin is 1000. The Alive! Men's Ultra Potency Multi-Vitamin is helpful from the point of improving stamina, endurance and energy as well as strengthening the bones. The dose need to be decided upon with the advise of doctor; it should not be in excess of 1 tablet/day.

One A Day Men's Health Formula
This multivitamin is prepared with focus on maintaining heart health and also a healthy level of blood pressure. The Pantothenic Acid, Folic Acid, vitamins B6 and B12 help in maintaining energy levels while vitamin C, magnesium and calcium keep the blood pressure at normal level. B-complex vitamins keep the heart in a healthy state.

Kirkland Signature Mature Multi 50+
This multivitamin contains vitamin B12 (25 mcg), calcium (25 mg), vitamin D (1000 IU), and vitamin A (2,500 IU). This vitamin supplement helps maintain the health of heath, bones, teeth and eyes.

Note: Here, the measure 'IU' is not associated with mass of tablets; it is actually used for indicating potency of the drug.

Centrum Silver Men 50+
The main constituents of this multivitamin products are vitamin D and lutein. Vitamin D helps maintain colon health, which is especially important for 50+ individuals. Lutein is good for eyesight. Apart from these ingredients, vitamin B12 and antioxidants form the important constituents of Centrum Silver Men 50+. The wear and tear of the body resulting from free radicals is minimized by antioxidants.

Pomology Men's Daily Multivitamin Formula
Lycopene, bioflavonoids and polyphenolic flavonoids are the main components of this multivitamin formula. The fruit-based antioxidants of this product minimize the damage caused to the body by free radicals and thus, controls the ill-effects of stress and aging. Magnesium, zinc and copper present in this product ensures that the vital life processes function smoothly. Therefore, the intake of this multivitamin helps in maintaining optimal health.

Opti-Men
The 'Opti-Men' multivitamin product contains wide array of nutrients; it is loaded with 75 ingredients. The key-performance blends present in this product are of great use for bodybuilding. The amino-blend required for lean muscle development incorporates free-form acids like glutamine, arginine and BCAAs. Phyto-blend helps in fighting off free radicals because it contains concentrates of vegetables loaded with 20 antioxidants. The viri-blend contains 8 concentrates of marine and exotic botanicals. The 4 enzymes contained in enzy-blend prove to be useful in digestion and absorption of nutrients. Women who wish to undertake bodybuilding workouts can try the 'Opti-Women' pills which contain essential minerals, 23 vitamins, 150 mg calcium, 100% DV Iron, specialty ingredients (chasteberry extract, soy isoflavones, uva ursi and d ong quai).

Intake of multivitamins is considered to be of great importance for those interested in bodybuilding. Deficiency of even a single essential nutrient can result into breakdown of metabolic pathways that are responsible for optimum energy production. Nutrient deficiency can result into decline in performance of metabolic pathways.

Multivitamins provide the body with supplements (nutrients) it is lacking in. However, given the complex nature of human body, the difficulty lies in finding out its exact needs. Therefore, the best multivitamin for men is one which provides their body with as many nutrients as possible. However, the products listed above cannot be used as an alternative to a balanced diet. One should remember that nutrient requirements of the body can be fulfilled only to some extent with such products. [BREAKLINE]
List of CrossFit Exercises[BREAKBODY]
Inculcate CrossFit exercises in your strength training workout plan to build overall fitness. The CrossFit workout regimen is very intense and will surely get your adrenalin pumping, it is one of the best ways to lose the extra fat around the belly. These exercises will help you become more flexible and give you agility. CrossFit training is used by many athletes to gain strength and have that extra energy for their performance.

Military personnel across the world use CrossFit exercises as part of their conditioning and endurance routine. The CrossFit routine is a combination of jogging, gymnastics, and weight training, which makes for all round muscle development and fitness. It is not like most fad workout routines which become popular for sometime and then fade in to oblivion. The CrossFit workout routine has been around for ages and professional athletes who are in to weightlifting, wrestling and bodybuilding use it extensively.

The basic principle of CrossFit training is to do a combination of high intensity cardiovascular exercises and strength gaining exercises like squats and pull ups. This way an individual is able to burn more calories and fats in considerably less amount of time. CrossFit workout routine is only for 20-30 minutes and is ideal for people who can't spare more time for exercising.

You can also do CrossFit exercises at home with minimum equipment, with exercises like walking lunges, push ups and pull ups. You can also use the jump rope for a good cardiovascular workout at home. Some of the best CrossFit exercises will help you tone your body as it is a full body workout. CrossFit workouts for beginners should be done on alternate days to help adjust to this unique way of endurance training.

One of the most important things to keep in mind when following a CrossFit workout routine is to have correct form and technique. If possible enlist the help of a personal trainer if you are a beginner at this kind of workout. It is advisable not to work out for more than 20-30 minutes if you are following the CrossFit exercise routine. Here is a list of CrossFit exercises that you could try:

• Pull Ups
• Push Ups
• Muscle Ups
• Squats
• Kettle Bell Snatches
• Dumbbell Swings
• Burpees
• Over Head Squats
• Dumbbell Thrusters
• Clean and Jerk
• Kipping
• Barbell Snatch
• Barbell Press
• Dumbbell Split Lifts
• Power Snatch
• Ring Dips
• Shoulder Press
• Hand Stand Push Ups
• Rope Climbing
• Power Clean
• Double Unders
• Glute Ham Sit Ups
• Wall Ball
• Back Extension
• Hip-back Extension

In addition to these strength training exercises you need to incorporate high intensity cardio exercises for fat loss. CrossFit exercises are an interesting way to lose body fat because you can vary your workout of the day (WOD). You can do a different combination of cardiovascular exercises and strength training routines. For your cardio routine you could try:

• Jump Rope
• Jogging
• Rowing
• Jumping Jacks

One of the best ways to get an effective CrossFit workout is to do a combination of these exercises in quick succession and rest for 3-4 minutes and then repeat the routine. Here is a table that will help you decide a CrossFit workout for good results.

Day	Routine
Monday	Push Ups (25); Pull Ups (10); Squats (10); Jogging
Wednesday	Muscle Ups (10); Walking Lunges (20)
Friday	Burpees (25); Kettle Bell Snatches (20); Rowing

The table given above is just for reference, you can add more exercises to your routine or you can also have a 5 day week routine. One of the benefits of the CrossFit routine is you can have different combination's for your WOD.

Devise a full body workout plan and follow the correct form and posture for good results. The other two important things that you need to keep in mind when following any workout regimen are diet and rest. Have a good diet plan and have enough rest in order for the muscles to recover. [BREAKLINE]
Back Exercises for Mass[BREAKBODY]
There are many guys out there who concentrate more on a particular muscle and neglect other and end up looking like freaks. Many bodybuilders in the gym give more attention to their chest muscles or their biceps and choose to neglect their back muscles. Including back exercises in your routine is a must to get a well-toned physique. Developing a good back with exercises will help you look more stronger and healthier. One of the ways to build good mass is by using free weights like dumbbells and barbells. Using these weights you also engage the smaller muscles for stabilization.

Exercises for Mass Gain

Rest and a good diet also play an integral role in building mass along with some back exercises for mass gain. Having bodybuilding supplements after you work out is a good way to support your goals of gaining mass. Have a diet plan that allows you more strength and energy rather than fats, avoid junk food and excess alcohol. Another important thing that we tend to neglect is rest, it is very important to rest the muscle you have exercised, so that it recovers. At least have a 24 hour rest period before you rework the same muscle group. Here are some of the best exercises for mass building:

Bent Over Rows
One of the best back exercises for mass gain is the bent over row. Put desired weights on the barbell and stand with your feet shoulder width apart. Grasp the barbell with a shoulder width grip. You can have one arm over the barbell and the other under the barbell. Get your chest parallel to the floor and lift the barbell until it touches your abs. Exhale as you come up and inhale as you go down. Do 3-4 sets every time increasing the weight and decreasing the repetitions, for example if you are doing 4 sets start the first with 12 reps, next with 10, then with 8 and the last one 6 reps.

Single Arm Rows
The single arm row back workout for mass gain is very effective, if done the right way. Rest your right leg and right arm on a parallel bench. Lean forward to keep your back parallel to the floor, grip a heavy dumbbell with your fully extended left arm. Now pull the dumbbell to your side taking your elbow as up as you can. Concentrate on the lat muscles as you are doing this and feel them contract as you go up and extend as you have a controlled downward motion. For these back exercises with dumbbells get in 4 sets and go heavy with the dumbbells, imagine your range of motion and repetitions before you start, it will help you lift heavy weights.

Pull Ups
As the name suggests you have to get your chin above the bar and only then it will be counted as 1 repetition, no half measures if you want that 'V' shaped back. Grip the bar a little wider than shoulder width and keep your chest out as you pull yourself up. Breathe out as you go up, get your chin over the bar and hold for a second. Come down in a controlled motion and then go back up, do 10-12 reps and 3-4 sets. Many guys try to do this exercise by building momentum although it looks good for the onlookers it isn't as effective as doing the pull ups in a controlled motion.

Lat Pulldowns
There are two ways of doing the lat pulldown exercises for mass gain, in the first one grip the bar on the lat machine shoulder width apart and pull the bar till it comes to chest level. Make sure that your chest is out and the shoulders aren't dropping or curved inwards when you pull down. Another way of doing this is pulling the bar behind your head. Grip the bar at the curve end and tilt your head forward and pull the bar behind your head till it touches your trap muscles. Lat pulldowns are a good addition to your weight training regimen for building back mass.

Dead Lifts
One of the best exercises for mass building is the dead lift, it will strengthen your lower back and also give you the 'V' shape you longed for. Place the barbell with desired weight in front of you and stand as close to it as you can. Keep your feet shoulder width apart and grip the bar with an alternate grip, one palm facing up the other down. Now sit down as if you are doing a full squat, then stand up by pushing your heels into the ground and lifting the barbell. Remember, use your legs to lift the bar and not your back, once you are in the standing position go back down slowly and place the bar back on the ground. Wait for a second or two and repeat the motion, do 2-3 sets of 8-10 reps of these barbell exercises.

These back exercises for mass gain will help you get a good shape and will also develop the size of your muscles. The mantra to a good mass gaining routine is eat right, sleep tight and work hard in the gym. [BREAKLINE]
Weight Gain Supplements for Kids[BREAKBODY]
For number of kids who appear unhealthy, just because they do not have the body weight, supplements are one of the options they could explore. Weight gain supplements can be very effective for kids, and will not only help put on weight but lean muscle mass also. Kids who are involved in sports, stand to gain a competitive edge by taking supplements. It is a known fact that supplements improve performance in athletes. Putting on some lean muscle mass will also enhance your immune system, health and social standing.

It is important to gain weight the right way, so when you take supplements make sure you have a good exercise program to complement. Taking supplements does not mean that you ignore your diet, it is imperative that you have a diet plan which assists your weight gain goals. One of the most important part of any weight gain program is proper rest, people often ignore this important aspect. You need to have adequate rest to support the best weight gain supplement you take, have at least 7-9 hours of sleep time.

Getting the right amount of proteins, carbohydrates and other vitamins from dietary sources is, at times, not possible. Especially when people follow preferential diets, meaning they eat only what they like and not what they need. When our body doesn't get the essential proteins and nutrients it does not develop properly, in such times supplements are the best option.

Whey Protein
Protein can be gotten from milk products and meats like chicken, beef and fish, but due to several factors including the way we intake this type of food the quality of the protein can be compromised. Whey protein is one of the best ways to supplement the protein requirements. Whey protein is obtained from milk, when milk is being turned into cheese. Whey helps the body produce building block for amino acids, which are the contributors to muscle growth. Whey also stimulates some hormonal responses which are great for you to gain weight. One of the best times to have Whey is after doing a good workout, this way your body is ready to be replenished and will react well to the supplementation.

Glutamine
One of the effective bodybuilding supplements is glutamine, it plays a vital role in the performance of the body. When we do any physical activity we stand to lose glutamine and if it is not supplemented we will experience weight and energy loss. Glutamine is known to improve protein synthesis, this helps you build muscles and body mass. When you work out you experience muscle breakdown, taking glutamine helps decrease muscle breakdown. Studies have shown that people who take glutamine supplements don't catch as much cold and flu, compared to people who are not on this supplement. Glutamine is also a source of energy for the body, second only to glucose.

Creatine
It is a naturally occurring compound in the body, which supplies energy to the muscles. The liver and the kidneys produce creatine from amino acids to replenish the muscles. It is advisable to drink a lot of water, if you are using creatine. Creatine, along with a high protein diet, will help you put on lean body mass and it is an excellent addition to your supplement cart. You should take creatine at least half an hour before your workout.

When considering a supplement, also consider vitamin supplements to boost the immune system and overall health. Along with supplements, try vitamin D and vitamin c supplements to increase weight and immunity. Taking a doctor's advise before starting any supplementation is always a good idea. [BREAKLINE]
Exercise to Increase Testosterone[BREAKBODY]
Testosterone is the male hormone produced in the testes and in the adrenal gland. It gives men certain definitive male characteristics such as facial hair, deeper voices, higher muscle mass and aggressive behavior.

Typically, the production of testosterone begins around the time of puberty, and it slowly begins to decrease in your 30s, and drops by about 1% every year. This means, that in the 20s the male sexual frequency is averages at about 3-4 times a week, and then drops to once a week in the 50s and then goes to 1-2 times a month in the 70s.

However, sometimes the testosterone levels in men can drop and cause a variety of symptoms such as loss of libido, impotence, loss of lean muscles, increase in body fat, fatigue, and depression etc. This may cause men to become prone to certain diseases such as high blood pressure, bone fractures, cardiovascular diseases, osteoporosis, and sleep disorders.

However, there is hope! One can increase the testosterone levels in the body with the right exercise and diet plan. This is the best way to get back to your normal testosterone levels without the use of medicines and steroids.

Here is an outline of a simple procedure that will illustrate the point.

• Consult a professional and discuss the health issues that you may have. This will help the professional devise the right exercise program for you. Similarly, one may also identify the right diet plan for you.
• Don't go overboard. Try and lose one pound per week. This means that there is no necessity of starving yourself and exercising. This is because when you reduce the intake of calories by 15% or more, the body decides that it is starving, and then reduces the production of testosterone. Follow your diet plan.
• Avoid getting into fad diets. These will not help you as you have a specific problem to counter.
• Stick to exercises which have been advised for you by a professional. Don't lift weights that you cannot manage. The ideal workout should include exercises which will involve several muscle groups.
• Eat the right foods. There are certain foods such as peanuts, which are good for your testosterone production. If you feel like having a midnight snack, go for those foods.
• Reduce the intake of alcohol, coffee and tea. This helps with your exercise and diet regimen and also helps regulate the testosterone levels in the body. This is because caffeine increases blood pressure and stresses the adrenal gland. Alcohol acts as a depressant and reduces the levels of testosterone in the male body.
• Follow the diet plan. Eat a good breakfast, a nice lunch and a light dinner. One cannot stress on this point enough.
• Take enough rest. It is essential for getting back to your normal testosterone levels. Resting your body gives it time to revitalize it and re-energize it for the next day. This will also reduce your fatigue and stress related symptoms.

Thus, following a regular diet and exercise plan will help increase your testosterone levels and help you get back to your regular life. [BREAKLINE]
Calisthenics Workout Routine[BREAKBODY]
Defined as exercises that can be done without the use of any special equipment or weights, calisthenic exercises help in building muscles, strengthening them, and toning them. A calisthenics workout program also increases the flexibility of the muscles. The reason for the popularity of this type of exercise is the fact that not only is a calisthenics workout routine inexpensive, it is also extremely convenient for someone who is always on the move and finds it difficult to have a set gym routine. You can design your own routine and workout at your own convenience while getting the results that you are aiming for.

Calisthenic exercises are aerobic exercises that use the body's weight for the required resistance. When performed with some vigor and a little variety, these exercises can benefit you greatly. Some examples of exercises that are included in a calisthenic workout plan are sit-ups, squats, push-ups, jumping jacks, and leg lifting. If you wish to get the best possible result, you need to perform a calisthenics workout in a proper manner. In this article, we explain to you how the different calisthenic exercises need to be performed and how you can create a routine using them.

Calisthenic Exercises

In this section, we give you a list of the most important exercises that form an integral part of a calisthenic workout plan. Once you know which are the exercises that you can perform as a part of this workout, it will be easy for you to create a routine for yourself.

Push-ups	Lie down on the floor on your stomach. Place your hands on the ground at shoulder width distance. Ensure that your palms are turned slightly inwards. Push your body up till your arms are straight. Come down to the starting position, wait for a second and then push yourself up again.
Grip Exercise	Take a hard rubber ball. The ball should fit in your hand. Hold it in your palm and squeeze it continuously for about a minute. Release and relax for a couple of seconds. This exercise is known to build and strengthen the forearms.
Crunches	Lie straight on your back on the floor with your knees bent over your hips and your ankles touching. Place your hands across your chest. Press your lower back to the floor. Try to raise your head and shoulders off the floor. Make sure that your lower back is on the floor. Stay in this contracted posture for 2-3 seconds. Uncurl slowly and come back to the starting position. This exercise is particularly effective for stretching and increasing the flexibility of your upper body parts.
Lunges	Stand in a position wherein one leg is placed ahead of the other one. Now kneel down on your back leg, while creating a ninety degree angle with your leg in the front. Maintain this position for a couple of seconds and then stand up and repeat the exercise with the other leg. Remember to keep your back straight when you perform this exercise.
Jumping Jacks	This exercise is responsible for inserting the necessary amount of cardio in a calisthenic workout. In order to perform this exercise you will need to jump to a position wherein your legs are spread wide and hands are touching over your head and then jump back into a position wherein the feet are together and the arms at the side. This exercise needs to be performed with some speed.
Squats	Stand with your feet at shoulder width distance. Now squat down so that you look like you are sitting on a chair. While doing so your arms should be parallel to the floor. Maintain the position for a couple of seconds and then return to your standing position.
Calf Raises	It is important to do this exercise on a raised surface with your heels placed lower than your toes so that there is some stretch on the muscles that are being worked. This exercise is performed by standing on your feet by raising your heels as high as possible. Some people tend to add weights to this exercise to increase resistance.

Workout Plan Using Calisthenics

According to an ideal workout plan for calisthenic exercises, the start of the regimen should always be a warming up session. Take a small walk, climb stairs or perform some stretching exercises to ensure that your body is suitably warmed up. In order for calisthenic exercises to work, it is important that every part of your body gets a proper workout. The exercises that form the core of this workout routine are meant for both upper body workouts and lower body workouts. It may be a good idea to alternate between the two types of workouts and increase the number of repetitions in order to better your performance. Take a 1-2 minutes break between each set of exercise. This will prevent you from getting tired early. Devote approximately 25-30 minutes to a session of calisthenics workout. Do not abruptly end a workout session but perform a few stretching exercises to cool your body down. You can devise a workout routine to suit your needs from it. Given below is a plan that could get you started on the exercise routine.

Upper Body Workout	Exercise	Crunches	Push Ups	Jumping Jacks	Grip Exercises
	Number of Repetitions	10	10	10	10

Lower Body Workout	Exercise	Squats	Lunges	Jumping Jacks	Calf Raises
	Number of Repetitions	10	10	10	10

Now you know what a calisthenics workout is and how an ideal calisthenics workout routine should be designed. Set your exercise regimen accordingly, follow the calisthenics workout program regularly and you are sure to benefit from it greatly. [BREAKLINE]
Upper Back Workout[BREAKBODY]
Strengthening the back muscles is as important as 'carving' out the abs, biceps, triceps, etc. These muscles are under pressure and stress throughout the day as one performs the routine tasks. The upper back muscles bear the weight of the head and shoulders. The sedentary life that we live today takes a heavy toll on our bodies. Spending long hours in front of the computer screen, lack of exercise and continuous traveling affects the body posture. It also weakens the muscles owing to lack of enough movement and stretching. Strong back muscles also help maintain the spinal cord in perfect shape.

The workouts used to shape and strengthen the upper back fall under categories such as pull-ups & pull-downs, rows and pullovers. There are few stretching exercises too, for the upper back to remain supple.

Pull-downs and Pull-ups
The pull-up exercise is performed with the help of an overhead fixed bar. One has to grip the bar and suspend his body by means of extended arms. The position in which the palms face the person is known as 'chin-up', while in the 'pull-up' the palms face away from the body. In this back exercise, the body is lifted until the face is raised above the bars and lowered thereafter. The exercise works up the upper back muscles to a great extent. There are three different types of pull-up exercises. The method used in a 'Standard pull-up' is explained above. The next type of pull-up is 'Behind-the-neck-pull-up'. In this exercise, the face isn't raised above the bar; however, the neck touches the bar. The third type is the 'Weighted pull-up' in which a weight is attached to the body with the help of a dipping belt.

Pull-down, as the name suggests involves pulling down a weight in order to strengthen the lats. A bar attached to a pulley loaded with weights is pulled down.

Rows
In this exercise, the hands move to and fro which resemble the rowing of a boat. The exercise is generally performed with the help of dumbbells.

The dumbbell rows are performed by kneeling down. If one is using the right hand to hold the dumbbell, the left leg should be knelt on a platform or table. The left hand should rest on the platform. The right foot rests on the floor with a slight bent in the knees. The dumbbell is lifted by the right hand and pulled to the sides until it touches the ribs. Then lower it back to the original position i.e. to the floor.

Pullovers
The pullover exercise is considered to be the best exercise, to strengthen the latissimus dorsi muscles. It gives a good exercise to the lats, however, the chest is also exercised with this workout. The pullover exercise is used as a transitional exercise between the upper back exercise and the chest exercise.

Stretching
Shoulder stretching provide a good exercise to the shoulders as well as the upper back. The exercises such as Suryanamaskar, which comes under the category of yoga exercises, stretches the upper back muscles, and relieves them of stress. The half spinal twist or Ardha Matsyendrasana is also used to strengthen the upper back along with the spinal cord.

The upper back workouts are necessary for those who want to build up muscles, for supporting the spinal cord, to maintain an upright posture, and also to maintain the overall health of the body. The exercise routines which consume hardly 20-30 minutes, should be followed regularly and sincerely to keep ourselves fit. [BREAKLINE]
Workout Routines for Women at Home[BREAKBODY]
As of today, women are no longer behind men in terms of body toning and performing physical exercises. No doubt, you can join gyms or other specific exercise regimens in order to achieve the type of body that you adore. But, it is not practical for everyone to spent time in the gyms leaving other pending works or household chores. Also, what is more important is performing the correct workout routines, which will give maximum benefit for the time that you spent.

Considering the above instances, you require proper knowledge about workout routines at home. In addition to the usual physical activities like household works, there are several at home workout routines for women, which are suggested by exercise instructors. Let's discuss in brief about the workout plans for women that you can perform conveniently within the comfort zone of your home.

Home Workout Routines for Women

When speaking about the workouts for women, the tips are slightly varied from those implemented for men. It is due to the difference in the workout goals, body types, and hormones. Women are always concerned about the appearance like a flat belly and toned legs, while men focus more on bodybuilding, biceps, and triceps. Whatever is the case, correct at home workout routines using the right exercise equipment is necessary to attain the targeted goals. Following are some of the effective workout routines for women at home, which are proven for giving successful results.

Warm Up
Before indulging in any form of rigorous exercise, you should include a warm up session. So, spend about 5-10 minutes of your daily exercise routine for running in place or jumping jacks. A warm up before performing the workout routines should be done in order to avoid muscle wear and tear. The same reason is applicable with warming down exercise after performing the daily workout routines.

Cardiovascular Workouts
In most cases, women workout just for losing weight. If such is the case, then including cardiovascular exercise in the weekly workout routine is the best tip for burning the extra calories. You can incorporate cardio activities such as treadmill workouts, swimming, rowing, cycling, step aerobics, jumping rope, etc. for about 30-45 minutes for at least 3-4 times a week. Such cardio workouts will not only result in weight loss, but they also help in maintaining a healthy heart.

Weightlifting
Weightlifting and/or weight training is another popular workout for women. It helps in building muscles, specially in the thigh portion, which is a common fat accumulation part for women. You can begin with a standard weight that you are comfortable with and successively increase it for better toning and muscle building. In addition, include lunges for strong and great looking legs.

Arm and Leg Workouts
Arm and leg workouts are specifically focused on muscle building on localized body parts. After all, a perfect body shape also requires well toned arms and legs. For achieving this, you can consider practicing jump roping that uses the arms, legs, waist, and hips at the same time. Another tip for arm workouts is to use dumbbells for carrying out biceps and triceps exercises. Regarding legs workouts, you can incorporate running (in treadmills) and long jumps.

During exercising, it is important that you enjoy what you are doing. You can dance with your favorite music and enjoy workouts to the fullest. All these mentioned workout plans for women may not be applicable for those who have an underlying health condition. On the safer note, always consult and seek advice from a qualified physician or a fitness instructor, regarding the safe exercises and workout schedule. Follow the basic tips for workout routines at home and eat healthy food so as to improve your personality and well-being for a lifetime. [BREAKLINE]
Top 10 Fitness and Workout Myths[BREAKBODY]
Sometimes it is not only stupid but funny to come across tons of advice regarding exercising and fitness. People who are ignorant about workout, easily fall prey to such fitness myths. However, those who have some knowledge, simply laugh it off. Yes, it is funny, that there are people who think morning is the best time to work out, why not in the evening?! How stupid does it even sound! What does the impact of your workout regime got to do with the time when you workout?

There is another funny myth, most people believe in, which says that exercising, whether you like it or not, is the only way you can get in shape. If you don't like it, don't do it. There are numerous other physical activities you can engage yourself in, be it a sport you like, yoga, aerobics, or even dancing. This Buzzle article unveils the truth behind these workout myths. I have listed down the top 10 fitness and workout myths and even mentioned the verity of the same. Take a look.

Fitness and Workout Myths

1	Myth: You tend to put on double the weight if you stop working out. Truth: This kind of advice, in the first place, keeps most people away from even starting a workout program. The actual problem in stopping exercise is we continue to eat as much as we used to when we exercised without burning calories. Hence, fat keeps accumulating in our body making us fat. It is important to alter your diet according how active you are, which only helps boost your metabolism. Working out is not only restricted to attending the gym. If you do not find time to hit the gym, use the staircase instead of the lift at work, or walk. The point is any kind of exercise is better than no exercise.
2	Myth: If you don't feel sore the next day, you haven't exercised enough. Truth: It is good in case you feel sore following a workout, however, not feeling sore after a workout may not necessarily mean you haven't exercised enough. The factors you have to be concerned about are productivity and intensity of the workout. Initially you tend to feel sore after a workout, but once your body gets used to the workout regime, you're less likely to feel sluggish and sore. So, stop worrying if you are not feeling sore or worked out and concentrate on the technique, intensity and productivity.
3	Myth: By doing crunches or other abdominal workouts you will be able to achieve a flat stomach. Truth: Firstly, doing crunches or any kind of abdominal exercises will strengthen your core muscle, which is definitely good in the long run. Secondly, spot reduction does not exist. You will lose belly fat at a steady pace and that will happen only when you lose overall body fat, rather than targeting at any particular part of your body.
4	Myth: The best time to exercise is in the morning. Truth: This myth, I'm sure, comes from some lazy people. Come on! There's no difference between working out in the morning or in the evening, all you have to do is you fix a specific time and hit the gym accordingly, sincerely and regularly. By going to the gym or doing your exercises at a specific time everyday; you are only going to allow your body to recover from the intensity of workout, you put it through.
5	Myth: Running burns more calories than walking. Truth: The difference between running and walking is the intensity of these activities. Running will give your heart a better workout by increasing your heart rate. However, running and walking burn the same amount of calories per mile. So, the bottom line is, it is the distance and intensity of the exercise that matters, not the activity.
6	Myth: If you are sweating, you are losing weight. Truth: Sweating is just a way of losing body water, therefore it is important you keep yourself hydrated during the workout. It helps in maintaining the body's salt and water balance. So, sweating does not mean losing weight; it is just an act of losing body fluids, which have to be replenished. Of course sweating involves strenuous workout sessions, which ultimately leads to weight loss.
7	Myth: Exercising whether you like it or not, is the only way to get in shape. Truth: If you don't enjoy a certain type of exercise, don't do it. Modify your exercises, so that you enjoy what you are doing. Don't simply slug through it because you feel this is the only way to get in shape. There's nothing like the best exercise or the worst exercise; the best workout regime is what you enjoy! If you don't like the monotony of gym workouts, engage in a sport or some other physical activity you enjoy.
8	Myth: Exercising on an empty stomach will produce better results. Truth: This is the last thing you would ever want to do. And if you have been practicing this or encouraging this myth, you are indirectly abusing your body. Yes! It is important that you at least have a mini meal, half an hour before you hit the gym. Eating something will give you instant energy during exercising and will not lead to a stomach upset or anything similar.
9	Myth: If you exercise, it is important to include a massive serving of proteins in your diet. Truth: No doubt proteins are building blocks of our body and you should be eating a good amount of it after every workout session or in your daily diet. However, too much of it can disturb the metabolism, cause nutritional imbalances, dehydration and strain the kidneys. Active adults should look for a 20-25 percent of total calories from proteins in their daily diet.
10	Myth: Working out at home will not give the desired results as compared to going to the gym. Truth: Gym workouts are associated with a series of trendy exercises and equipment. But, if you have a fixed home-based exercise routine, bravo! I believe the best thing about exercising is that you have to be a self-starter and self-motivator to stick to a regular and sincere workout regime. And if you are practicing this, nothing like it! You just have to make sure that your exercises are performed in the right way and you perform exercises that suit your body type.

We are bombarded with numerous exercise tips and advice, however, the point is to engage yourself in some physical activity in your day-to-day lives. Always remember, enjoy working out as your enjoyment will double the effect of your exercising, and more importantly if you enjoy something, you won't find an excuse to skip it! [BREAKLINE]
Kettlebell Workout Routines[BREAKBODY]
Many people are not aware of the kettlebell workouts; these exercises are done by using a kettlebell which is nothing but a heavy metal ball with a handle, which can be seen in the picture on the right. This metal ball can be handled in so many ways, that you can practically build many muscle groups using it. The kettlebell is small in size and you can carry it anywhere, and perform kettlebell workout routines even if you have limited space, or whenever you get time from your hectic schedule. Here are some benefits of kettlebell exercises, and the workout routines.

Benefits of Kettlebell Exercises

Kettlebell exercises have many health benefits, here are some of them.

• It provides a solid strength training foundation.
• It helps to improve the grip strength.
• It is one of the excellent full body workouts to condition your body's endurance.
• It can also help in fast recovery due to its range-of-motion exercises.
• It helps to build power and endurance.
• It helps greatly in muscle building.
• It helps to improve your flexibility greatly due to the increased strength and range-of-motion exercises.

Kettlebell Workouts…

Kettlebell workouts are similar to weight training with dumbbell exercises. To understand the posture and exercises better, watch videos of kettlebell exercises. Here are some sample kettlebell exercise routines for men, women, and beginners. These workout routines for fat loss will also help to build and tone the muscles.

… for Women
Follow these workouts to lose weight fast, and gain a slim and sleek figure.

• Kettlebell Swings: 8 repetitions
• Kettlebell Deadlifts: 8 repetitions
• Kettlebell Windmill, each arm: 5 repetitions
• Kettlebell Overhead Squats: 8 repetitions

… for Men
Follow these kettlebell exercises for bodybuilding.

• Kettlebell Clean & Press, each arm: 10 repetitions
• Kettlebell Lunge and Reach: 13 repetitions
• Kettlebell Pull-through: 13 repetitions
• Kettlebell Range Push-ups: 18 repetitions
• Russian Kettlebell Twists: 12 repetitions

… for Beginners
Follow the below kettlebell exercise program to start your beginner exercise workout routine.

• Kettlebell Overhead Squats: 8 repetitions
• Kettlebell Squats: 10 repetitions
• Kettlebell Clean & Press, each arm: 8 repetitions
• Kettlebell Swings: 10 repetitions
• Kettlebell Windmill, each arm: 7 repetitions

Make sure you do a good warm before you start the strength building workouts. The warm up session can be of mild jogging, lasting 7-10 minutes. It is important that you do a warm up before you start exercising to prevent any muscle injury or muscle soreness. If you wish to go for a complete workout and have time, then consider a 20 minute session of cardiovascular exercises before you start your workout routine. Always take a break of 30 seconds between every set of the kettlebell exercises. You can take a little sip of water in case you get very thirsty between the sets of exercises.

After you are done with your kettlebell workout, perform the stretching exercises of the muscle groups you worked on. This will greatly help to improve your flexibility and also help you to relax. Hold every stretch exercise for a reverse count of 10 seconds. With these exercising tips, also keep in mind to follow a balanced diet. If you wish to build muscles, then include more protein rich foods in your diet. [BREAKLINE]
Tricks to Stick to Your Workout Routine[BREAKBODY]
There are days when you just want to laze around and do absolutely nothing. But you also know that you cannot pass a day just like that. A huge amount of self motivation and effort is then required to be put in to get yourself moving and working again. If we think of some activities that need extra effort to do for any person, then working out is the first thing that comes to my mind. Yes, I find it very difficult to wake up in the morning, then change into my gym clothes, kickstart my bike and travel all the way to the fitness center to do the same exercises, with the same people around, everyday. It's just so boring! But I also want to work out, lose weight and look my best. I am sure many of you must share the same problem as me.

It is always the case that when people join a gym or plan their own workout at home, they are all motivated and excited to perform the exercises in the beginning. But after some days or weeks it tends to become a mundane and boring task for almost everyone; it's human tendency. You need to put in extra effort to continue sweating it out and do the required level of daily physical activity. In this Buzzle article I will be revealing some secrets that will help you stick to your routine religiously. Yes 'religiously', for the best results you should follow your exercise plan that way…

Follow Your Exercise Regime

Reasoning: Give a deep thought to the following questions. Why did you plan to work out? What was the reason for joining that expensive fitness center? Analyze – have you achieved that goal? Would you be happy if you do not gain anything from the workout session? Reasoning out these questions might help you stick to your plan. Echo in your mind the answers to these questions, it will surely be of help to you…

Motivate Yourself and Visualize: Self motivation is very necessary in life for almost everything. Visualization is also a good technique that will keep you motivated to work out. Just before you go to bed at night imagine the effects a regular workout will have on you. If you are fat, working out will make you sweat and tone down. If you are a thin person, the exercise regime you are following must help you gain weight and look fuller. Whatever be your goal for working out, it will definitely benefit you in maintaining good health in the long run. Thus the key for a successfully followed plan lies in keeping yourself motivated through some mental techniques like self talk and imagination.

Make Friends: This is a good way to stick to your regime if you have joined a fitness center. Seeing other people workout, will also give you the motivation to work out. Make friends with the self-proclaimed fitness freaks. If you're with and exercise with a fitness freak, his or her enthusiasm will pass on to you and you will also find working out interesting. If you are working out alone and finding it quite boring, I would recommend you to switch to a fitness center for some days; this will be a good break from the mundane routine. The authorities in the fitness center will also take care that you do not miss the schedule too often.

Group Workout: Another easy way of following your exercise regime is by doing it with a group of people. Plan your workout accordingly based on your style of exercise. If you are working out at your house, it will be best if you exercise with a family member or friend. When you exercise in a group, it will help you be enthusiastic about the schedule, and you can motivate each other to exercise.

Set Goals: Setting goals for yourself is definitely going to help you. If weight loss is your goal then consult an expert person and determine your ideal weight. Under the guidance of a health and fitness expert determine the calories that are safe for you to burn in a month. You should then plan your workout in a way that you successfully shed that much weight during the month. But make sure that you do not get into unsafe ways of weight loss just to achieve your ideal weight. Weight loss or fitness should be your goal.

Well… these were some tricks that will help in successfully following the workout. At the end, work hard for instilling discipline in your life and be consistent, and remember that working out will only benefit you in achieving fitness and a healthy body and mind. So, pull up your socks, get a new gym attire, put on those head phones and jog your way to a healthy life! All the best! [BREAKLINE]
Best Chest Exercises for Mass[BREAKBODY]
A well built chest is always an important asset to have, for a well toned, dominating look. Chest has two major muscles, one is the pectoralis major which is also called pecs, while the other muscle is the pectoralis minor which is located below pecs. There are many types of exercises which aim at developing the mass of these pectorial muscles. Some of the exercises are popular among gym goers because they not only increase muscle mass in chest region, but also help in strengthening muscles of the arms and shoulders. Given below are some of the best chest exercises to build mass.

Exercises to Work Your Chest

Bench Press
Bench press aims at strengthening the pecs. Along with pecs – triceps, serratus anterior and anterior deltoids are also exercised. This exercise involves lying back on a bench with the help of a barbell. Barbell weight should be according to your capacity. The legs should be placed on the ground or at the end of the bench you are lying on. The spine should remain straight and parallel to the horizontal plane of the bench. Both the hands must be placed at an equal distance from the center of the barbell. Lift the barbells maintaining straight elbows. Now, lower the barbells till the chest and after a brief pause, push the barbells back upwards. In the beginning, do this exercise in three sets of twelve each. Gradually increase the weight and the sets. Instead of barbell, you can also use machine or dumbbells, they can also be very effective.

Chest Fly
This exercise aims at widening your shoulders, by exercising the pectoral muscles. This exercise involves lying on the back with dumbbells of desired weights in both the hands. Keep the arms on the sides of your body. Move the hands in a position in which they are in level with the shoulders. Hold this position for about 20 seconds. After this, bring the hands over the chest and wait for a few seconds to stretch the hands once again in earlier position. Repeat this ten to twelve times in three sets. This is one of the best exercises for chest, as it strengthens the major muscles of upper chest.

Pec-Dec
For performing this exercise, you need to have a pec-dec machine. You must hold the bars of the pec-dec machine with your hands, keeping the arms at the shoulder levels. After this, push the two bars towards each other. Do this exercise in three sets of twelve repetitions each. Doing pec-dec along with bench press will form a best chest workout for mass building.

Pull Ups
Pull ups can build up chest, lats, shoulders, abs and even the back muscles. In short, it can provide a great amount of strength and stability to the entire upper body. So pull ups is not only one of the best exercises for chest, but also for overall muscle building. Lateral chest muscles or popularly called wings, can be developed effectively with the help of pull ups. Apart from pull ups, you can also perform chin ups, which involves hanging from a bar, with hands not too wide apart and palms facing on your side. Then, lift yourself up using your chest muscles and tricep muscles, till your chin goes over the bar. In the beginning, this exercise can be done in three sets of ten each.

Push Ups
For performing this extremely beneficial exercise, you need to lie down flat on the stomach with arms folded and palms facing down, also extend your legs straight. Now raise yourself above the ground, with feet pressed together and hands should be directly under your shoulders. In the raised position, your back must be flat. After this, slowly lower yourself to the ground by bending the elbows. Pause for a few seconds, and repeat it ten times.

Perform all the above exercises under the guidance of a expert trainer in the beginning. Even the chest exercises to build mass will prove inefficient, if you fail to eat a well-balanced diet. In the beginning of every workout, remember to follow some stretching exercises. They will help to warm up the body and in turn avoid muscle cramps and fatigue. [BREAKLINE]
What Should You Eat after a Workout?[BREAKBODY]
A popular exercising myth is to starve oneself after working out. It is believed that if you eat after exercising, you gain all the weight you lost and pile on even more pounds. But the exact opposite is true. To aid your weight loss or workout, you must eat something after a workout. Eating after a workout is like filling petrol in your car, after a long drive. It re-energizes you and strengthens you for the day or night ahead. But what should you eat after a workout? Eating chocolate or drinking coke sounds very tempting, but your body takes that sort of food and immediately turns it into fat.

What Food to Eat, Post Exercise?

Post workout nutrition involves the following food groups:

Water: You workout and sweat, so you should make up for the loss of water from your body. Keep yourself hydrated, during and after your workout. Try to drink 16-20 ounces of water, immediately after your workout.

Calories: Okay, this sounds confusing, working out means losing calories right? The idea here, is to eat enough calories, to equal 50% of what you lost during your exercise. For e.g. If you lose 300 calories, make up by eating 150 calories later. This does not affect your weight burning efforts.

Carbohydrates: When you workout, your muscles lose whatever energy they have stored up. So yes, you do lose weight, but you need some energy for the next exercise session as well. If you don't fill up on energy, then the muscles remain tired and you have less vigor and zest for your next workout. So stock up on carbohydrates, to restore your energy levels.

Proteins: These are necessary to start the muscle rebuilding and repairing process.

So to sum up, foods high in carbohydrates, moderate protein content, no fats and plenty of water are what you should eat after a workout! Here are some post workout snack ideas:

• Lean turkey, chicken, ham, tuna or roast beef sandwich
• Low fat yogurt and fruit
• High fiber cereal with skim milk
• Dried fruits and nuts
• Omelet with veggies
• Energy bars
• Reduced fat cheese and crackers
• Rice cakes
• Stir-fried veggies with chicken/shrimp/tofu
• Pancakes (not laden with syrup or butter) and eggs
• Fruit smoothies or juice
• Bread, bagel or muffin with peanut butter or cheese slice
• Non-fat chocolate milk
• Hummus and pita
• Cottage cheese with fruit

Post-workout Diet to Gain Mass

If you are training to gain mass, then your post exercise meal is of great importance to your workout. During weight training, the muscles break down and then rebuild into new ones. To rebuild, they need food as raw materials for building. What food and how fast you give them the food, makes for better muscles. Sports drinks and good protein sources are the best food items for immediate muscle gain. Carbohydrates are also necessary here. The post-workout period is the best time to feed your muscles, as they will absorb anything and turn it into nutrition, rather than fat.

Carb Food	Protein Food
Oatmeal, Sweetened	Lean Red Meat
White Rice	Eggs
White Bread	Fish
Mashed Potatoes	Chicken
Bananas	Cottage Cheese
Pineapple	Whey Protein Shake

How Soon Should You Eat After a Workout?

There's a time frame after your workout, that your body is most receptive to absorbing nutrition. The maximum limit is within 2 hours of your workout session. Minimum varies from person to person. Some can eat 5 minutes after exercising, while others feel sick. So, to be safe, eat something around 20-30 minutes after exercising. It's important to understand how much you should eat after a workout as well. You might suddenly feel extra hungry and overeat, then end up feeling bloated and sluggish. Eat in moderation, especially if you are eating a meal later. Pack small snacks, so that they are at hand and you will eat only that much. Avoid sitting down at a restaurant, you"ll feel like hogging. Instead, pack it up and eat it at home. Don't crib on food either, your body might be trying to tell you it's feeling low on energy, so don't ignore your hunger pangs. Later, you could end up overeating at dinner, to appease your ignored appetite. So a combination of exe rcise, and pre- and post-workout food, is necessary to get the maximum benefit out of your workout. Stay fit!

source2Bodybuilding Diet for Women.
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