Five directions for beginners to fitness

1. Keep fit over any method or principle

The first section of the beginner’s guide is about persistence, the unchanging truth of fitness.
It’s not just fitness that requires persistence, it’s all aspects of life.
Keeping fit is better than any other method and principle. There is a saying in the fitness world that “no matter what kind of fitness method, you can get a good figure through persistent training.”
Let alone method science?

So before you start working out, ask yourself, “Are you really ready to keep working out?”

“Should I suffer for my low self-esteem?”

“Are you really determined to reinvent yourself?”

“Can it really stick?
One month, one year, five years, ten years.”

“Can fitness really be considered a hobby, a habit, or even a career?”

The effect of fitness is accumulated in this regular exercise, but also gain more confidence.

Confidence is built up by doing one thing at a time. How many things did you accomplish independently when you were growing up?
Not only does working out give you a flattering body image, but it also allows your confidence to radiate from within.

Two, clear fitness purpose, master the correct method

Clear fitness purpose, master the correct method.Everyone works out for a certain purpose, or gain muscle or lose weight, or shape the body, different purposes, the method is also different.

1. For the purpose of strengthening muscles, it is necessary to stimulate the muscles. In order to adapt to the strong pressure brought by this training, the body will improve its strength through the growth of muscles to adapt to it, so muscle strengthening training requires heavy muscle training.

Generally 8-12RM exercises are most effective for muscle growth.RM is the maximum number of times you can do a set of exercises at a given weight.

2. For the purpose of reducing fat, if you need to use up fat, you need to do aerobic exercises of small weight and many times, such as running, jumping rope, sit-ups, combined with dumbbell training of many times at the same time. Generally, each movement is more than 50 times, and the effect of aerobic exercise over 40 minutes is the best.

3. For the purpose of shaping body and building muscle line, 15-20RM strength training is required, which has the best effect.

Start your own home gym, which also helps you gain muscle

Start your own home gym to gain muscle, too.

Nowadays, social work pressure, fast pace of life, fitness seems to be a luxury exercise, especially for 9-to-5 office workers.In this way, home fitness has gradually become a trend, to meet people’s fitness needs, set up their own home gym, can also gain muscle.With the right approach and consistent training, two years of fitness is enough to give you a good body.

Dumbbell – universal equipment, has been popular with fitness enthusiasts, it can complete all parts of the body exercise requirements and motion, and dumbbell is free equipment, relative to most of the fixation devices and integrated devices, it can arouse the body in the process of exercise most muscle groups involved in sports, make the body’s muscles appear more harmonious and full.Even the training of professional bodybuilders is based on dumbbells.

So, to start your own home gym, all you need is a pair of weights and a dumbbell bench to meet your workout needs.For home gyms you can also consider having a pair of fitness gloves, barbells, pull-up levers, or an integrated trainer.

When is the best time to work out?

When is the best time to work out?
Always work out at your best.

Choose fitness, that is, choose a positive lifestyle, an optimistic state of mind and regular work and rest time, so that you have the best state to go to the gym, this is undoubtedly the best effect, will let your fitness with twice the result.

A regular routine time is crucial for fitness, don’t go fitness, dragging a tired body fitness is meaningless and even counterproductive, in order to ensure the state when the fitness, can take a nap before exercise, drink some carbonated drinks, every day the necessary nap time, regular meals, time don’t stay up late.

According to the physiological condition of human body, you can choose to exercise at 9 to 10 in the morning, 4 to 5 in the afternoon, and 7 to 8 in the evening. For office workers who work from 9 to 5 in the morning, evening is a more suitable fitness choice.

Five, the initial fitness to master the fitness movement

In the initial stage of fitness, it is mainly to master fitness movements, and fitness cannot be achieved without training movements. The main tasks for beginners in the initial stage of fitness are as follows:

1. Understand and master the relevant movements of exercising various parts of the body.

2, master the movement of the standard, in the fitness to do not fake light.

3. Feel the force generating process of the target muscle, that is, which muscle to exercise and which muscle to pay attention to, which is the “concentration principle”.

Here is an introduction to the relevant parts of the novice must master the fitness movements:

Chest, dumbbell bench press (plank, upslope, downslope), dumbbell bird (plank, upslope, downslope), push-ups.

Shoulder, dumbbell push, dumbbell front flat push, dumbbell side flat lift, dumbbell bird.

Back, dumbbell row, dumbbell single-arm row, pull-up

Waist, dumbbell straight leg hard, the goat up.

Leg, dumbbell squat, dumbbell lunge squat, dumbbell lift rub.

Arm, dumbbell bending, bending arm extension.

In the process of movement training, the accuracy of movement should be ensured to prevent irregular development of muscles, while fully experiencing the process of generating power of target muscles, which is conducive to the deep stimulation of muscles and the supplement of nutrients.


What Do You Do to Unplug and Engage?

How do you unplug, relax, and unwind?

How do you recharge your battery?

What makes you happy, makes you smile, and uplifts your spirit?

During a beautiful sunny day, around 70 degrees, (two weeks ago), my husband and I took out our boat with our older son, daughter in law, and grandchild. We drove our boat to a nearby public island to walk by the water, sit in the sand and watch the birds, pelicans, seagulls, and a heron fly and swim. It was an amazing afternoon!

What do you do to recharge your battery and relax with your family?

What outing can you go on with your family to get outside and enjoy nature?

I came across a magic pill that helps clear the cobwebs of your mind, gives you more energy, improves your relationships, and even makes you look better. The pill isn’t a pill, it’s a pair of exercise shoes.

My husband likes to walk 2 miles, early in the morning, several times a week near our home. Sometimes he will see one of our neighbors and they will talk for a few minutes standing 6 feet apart! He comes home from his walk feeling invigorated!

My Dad, Dr. Robert J. Frank, a retired medical doctor, land developer, and builder exercised everyday through his mid-80’s in his home gym or at the local gym. He would say, “I’m going to the exercise parlor.” He did not like going to the gym, but said, “It keeps me flexible and moving.” He also enjoyed reading detective stories, thriving on solving problems, and enjoyed planting a garden every year. Dad said, “It was important to eat right, watch your weight, and exercise regularly at least 3 days a week at the minimum.”

We’ve all endured the experience of putting on our exercise shoes after a long period of inactivity. It’s usually at that time we are searching for something… anything… that can give us an excuse to opt out of a workout.

Even after a short exercise session, you begin reaping the benefits of working out and immediately feel the benefits of that exercise for several hours after.

Here’s a challenge for you. Schedule time this week to unplug by getting outside and enjoying some Vitamin D (or Vitamin ‘N’ for nature), and let me know how you feel!

Everything will feel better. Remind yourself, your family members, coworkers and friends to schedule some time for nature. Whether that means walking around the block, a 2 mile walk or run. Cut off your phone and observing nature.

Madeline Frank, Ph.D., is an Best Selling Author, speaker, business owner, teacher, concert artist, and parent. She helps businesses and organizations “Tune Up their Business”. Her observations show you the blue prints necessary to improve and keep your business successful. Her latest book “Leadership On A Shoestring Budget” is available everywhere books are sold. If you need a virtual speaker contact Madeline at:

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An Overview of Hepatitis B: Symptoms, Causes, and Treatment

Hepatitis B is a liver infection that is quite serious and is caused by HBV or hepatitis virus. Hepatitis B can become chronic, lasting over six months. When it is chronic, the risk of liver failure, cirrhosis, or liver cancer is usually high.

In adults, full recovery is possible even when it is severe. When kids get the infection, the likelihood of it becoming chronic is high. There is a vaccine that can help with prevention. However, a cure is yet to be found.


Symptoms can be either severe or mild. They appear from 1-4 months after infection. There are cases where symptoms are noticed two weeks after infection. However, in some people, especially children, there are no symptoms.

Some of the symptoms include:

Dark urine
Abdominal pain
Fatigue and weakness
Loss of appetite
Joint pain
Causes and mode of infection

HBV causes infection. It can be passed from one person to the next through body fluids such as semen and blood. The infection cannot spread through coughing or sneezing. It can spread through:

Sexual contact: having unprotected sex with an infected person
Sharing infected needles
Accidental needle sticks
Transmission to a child from an infected mother
Risk factors

The body can clear hepatitis B when it’s acute, and one can recover fully in a couple of months. However, it can become chronic, especially when the body is unable to fight it. It can also last throughout a person’s life leading to other issues.

Chances of infection are increased by:

Sharing needles
Having same-sex intercourse between men
Living with someone who has an HBV infection, especially when chronic
Mother to child infection
Traveling to regions where rates of infection are high
Being in a career where one is exposed to human blood

Liver biopsy, liver ultrasound, and blood test can help determine immunity to hepatitis B. When you have been exposed to the virus, you need to see a doctor a soon as possible. Hepatitis B medicines include an immunoglobulin injection, and it is given around 12 hours after you have been exposed. This can protect you from falling sick. This is short-term protection. It is better to be vaccinated.

If the infection is acute, you may not be given any Hepatitis B medicines. Rest, fluids, and proper nutrition can help. When cases are severe, you may get antiviral drugs. It may also be necessary to stay in the hospital to reduce complications.

If you have chronic hepatitis B, you may need to be treated for the rest of your life. Getting hepatitis B medicines reduces the chances of developing liver disease, and you do not pass it to others.

Hepatitis B medicines include antiviral medications like entecavir, tenofovir, lamivudine, adefovir, and telbivudine. You may also get interferon injections. The substance is usually given to fight infection, especially for women who want to have babies and young people.

A liver transplant can also be recommended significantly when the liver has been damaged severely.

Hepatitis B can cause irreversible damage. With proper management and Hepatitis B medicines, you can prevent damage and lead an everyday life. Get screened, especially if you are in the high-risk category, and seek help if exposed.

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A Complete Guide on Hepatitis C

Hepatitis C is an infection of the liver caused by the hepatitis C virus. The liver inflates more than the normal range in this case. Hepatitis can last either for an extended period, or sometimes it lasts for a shorter term. Hepatitis C virus can cause both chronic and acute hepatitis.

Acute hepatitis C occurs within six months of being exposed to the hepatitis C virus. In most cases of acute hepatitis C, the infection leads to chronic disease.

Chronic hepatitis C is a chronic liver disease that can be fatal to human health. It can cause many health problems like liver cirrhosis, liver damage, liver cancer, and even death.


The hepatitis C virus or HVC is bloodborne. That means you can get infected by HVC only if the virus comes in direct contact with your blood. The few possible ways through which you can be exposed to the HVC virus are:


  • Unscreened blood or blood product transfusion
  • Using used injection needles or blades
  • Improper health care
  • Sexual practices leading to blood exposure.


Hepatitis C can also be transmitted from a mother to its newly born child at the time of birth. This will happen if either of the parents of the baby is HCV positive. These modes of transmission are less common.

It should be noted that HCV spreads only through blood contact and not by casual touching like shaking hands, hugging, or kissing. It also does not spread through breastfeeding or through sharing food and drinks.

The studies estimate that more than half of those affected by the Hepatitis C virus develop a chronic infection. Many people are diagnosed with cirrhosis of the liver and even liver cancer among the chronically affected population.


Most of the people do not exhibit any symptom of Hepatitis C in the initial period. The incubation period of the virus can range from two weeks to six months. Those who have acute infection might develop pale yellow skin symptoms like jaundice, vomiting tendency, stomach upset, abdominal pain, decreased appetite, constant fatigue, dark urine, and light-colored feces.

As the disease becomes more and more chronic over time, many people develop serious liver diseases, which can range from being mild to being severe. Chronic liver diseases caused due to HVC occurs slowly and take decades to show any signs or symptoms.


Due to the hepatitis C virus’s asymptomatic nature, only a few people get to address the disease at the early stages and start their treatment. For those who develop a chronic disease, the infection may lead to severe liver damage.

Hepatitis C is a very deadly disease, and protections must be taken to avoid it as much one can. Unlike hepatitis A or hepatitis B, the vaccine for hepatitis C is still not available in the market. However, antiviral medicines are there, which can reduce hepatitis C infection and decrease the number of deaths due to liver cirrhosis or liver cancer. Due to the vast resource requirement and other various causes, the rate of people accessing this diagnosis and treatment is very less.


The hepatitis C virus is spread all over the world. The world health organization has found the significant dominance of HCV in the Eastern Mediterranean region and the European region. In the historical era, when the immense practice of being aware of a transmitted disease was not there, there was no sign of abstinence from various activities, which today would have caused a great stir.

The distribution of symptom of Hepatitis C varies by region.

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How to Workout With Just a Weight Bench

If you think you need a pill to get into shape, think again. Since diet pills may vary in their effectiveness and may be unsafe for use. You can be fit with a consistent set of exercises on a weight bench. With the aid of the force of gravity, you can strengthen your core muscle groups. Here are five tips for workout with a weight bench:

1. Use milk jugs to replicate free weights if you do not have one. Work your biceps and triceps on your weight bench with plastic milk jugs which are emptied of milk and filled with water. Experiment with a different kind of liquid has a different result.

2. Sit upright on the end of your weight bench with your legs together so that your feet are flat on the floor. Keep a jug or free weight in each hand and let your arms hang limp at your sides. Start with the right hand, bring the milk jug on your chest, bend your arm at the elbow. Lower your arm slowly to the starting position. Repeat with your left arm. Count one repetition. Repeat this process until you complete 12-15 repetitions. Finish a set. Complete three sets of arm curls before moving to the next exercise.

3. Strengthen your triceps by lying with your back flat on the bench. Pull up your knees so your feet are flat on the end of the bench. Grab a milk jug in each hand and hold them near your ears. With elbows bent, straighten your arms so that the milk jugs directly extend above your shoulders. Pull them slowly close to your ears. Count one repetition. Repeat this step until you complete 12-15 repetitions. Finish a set. Complete three sets of this before moving on to the next exercise.

4. Strengthen your legs by performing dumbbell lunges. Grab a milk jug or free weight in each hand. Place your left leg on the couch while bending and your knee directly above your left ankle. Step up, leaving all your weight on your left foot. Slowly return your right leg back to the floor. Repeat 12-15 times, then switch legs so that your right foot is up on the bench and perform 12-15 right leg lunges. Finish a set. Complete three sets of lunges before moving on to the next exercise.

5. Strengthen your abdominal muscles by performing flat leg crunches on your weight bench. Sit on the bench so that your legs extend over the end of the bench. Grasp the sides of the weight bench with your hands on the bench and just above your hips. Lean back so that your elbows rest on the couch. Push with your hands while pulling up your knees to your face. Make sure you feel the tension in your abdominal muscles. Perform 12-15 reps and add a set. Complete at least three sets.

Some helpful tips for optimal results.

• Try to do at least three times a week
• After strength training, every day, have a day of rest or work out different muscle groups on consecutive days.
• The training should not last longer than one hour.
• Make sure you have enough energy for the workout.
• Fill your power after the strength training and get enough protein to allow your muscles recover.
• Do not rest more than a minute between sets.


Muscle Imbalances Revealed 3.0 Review

Muscle Imbalances Revealed 3.0 made by Rick Kaselj is the new program that talks about muscle imbalance exercises for the lower part of the body. This is a new system for those who wish to fix muscle imbalances without having to get out of the house to go to they gym.

This program also discusses easy and simple exercises to increase the speed of recovering from injuries, and tips to prevent injuries from occurring while exercising.

Additionally, this system is made by Rick Kaselj, a well-known, world-renowned exercise and injury specialist, and international fitness presenter who has spent more than twenty years in this fitness industry.

Since Rick Kaselj launched this system, many have used it to discover the best way to address their muscular imbalances problems in either their shoulders and lower bodies. Accordingly, Tianna Davis has performed a full review of this program that uncovers whether this system is worth purchasing.

Inside this program, members will get an outline of key information about muscle imbalances, assessment recommendations, and exercises to improve flexibility, strength and cardio endurance. Additionally, when entering this program, Rick Kaselj gives a full series of instruction books and videos like:

The “Strategies To Improve Hip & Ankle Mobility” video

The “DB Mobility Workout With Kevin Yates Of MIRL” video

The “Corrective Exercises For Performance By Nick Rosencutter” book

The “Naked Running – Introduction To Barefoot Running” book

The “Fascia, Exercise Imbalances Revealed – Upper Body Fascia Part 2” book

The “Training The Myofascial Lines For Back Injuries” video

The “Fascia, Exercise & Muscle Imbalances 3.0 – Lower Body” book and video

The “Addressing Imbalances In The Shoulder” book and video

The “Addressing Muscular Imbalances In The Lower Body” book and video

The “Identifying Muscular Imbalances In The Lower Body” book and video

The “Maximizing Strength & Stability Of The Knee” book and video

The “Mobility & Imbalances” book and video

and several others.

This PDF has proven that it can provide members with faster results, increase the speed of injury recovery and stop injuries by moving your clients from imbalanced to balanced. This program consists of an outline of important information about images explaining muscle imbalances, muscle imbalances, videos of exercises and recommendations of assessment. With Muscle Imbalances Revealed 3.0 Free Download you’ll be able to watch the video presentation using the internet or download it onto your PC or laptop for viewing at another time.

Are you interested to know everything about Rick Kaselj’s Program [] review? Visit the website [] to learn the truth about this program, and know everything about it before you even think about buying!


Choose The Right Muscle Building Foods To Complement Your Workouts

You’ll have to spend hours in the gym to build muscles, and you have to eat the right muscle building foods, too. Your muscle mass is growing, that’s why you need more calories and nourishment. You need to feed yourself well, too to sustain your changing levels of activity. If you’re planning to make muscle building a lifestyle, consult a health professional, dietitian or fitness trainer first to avoid complications. Now, what muscle building foods should you eat to build lean muscles?

Add more protein to your diet. What’s the rule of thumb for eating protein for muscle building? Calculate by starting with your body weight. Eat 1 to 1.5 in grams of protein basing on your body weight in pounds. So if you weigh 150 pounds, you’ll need to eat 150- 225 grams of protein every day. If you’re a full time bodybuilder, you can eat 2- 3 times of your body weight of protein in grams. That would be overkill for most people. What about if you’re overweight? Use your ideal body weight to calculate your protein intake. What are ideal muscle building protein foods?


  • Red meat (lamb, pork, beef, bison, venison, etc.)
  • Fish (trout, salmon, bass, swordfish, mackerel, etc.)
  • Poultry breast (turkey, chicken, duck, etc.)
  • Eggs, particularly egg whites because the yolk is high in cholesterol. But you can take one or two egg yolks a day.
  • Dairy (cheese, milk, yogurt, cottage cheese, etc.)


Learn how complete protein is different from incomplete protein. You need to eat more complete proteins if you want to build muscles. Complete proteins are found in fish, meat, eggs, milk, cheese and other animal products. Basically, you’ll know that it is a source of complete protein if it is a product of something that bleeds or breathes. You can still be a vegetarian muscle builder anyhow because there are non-animal sources of complete proteins as well. Some vegetarian complete proteins are:


  • Legumes or beans with rice
  • Quinoa
  • Soy
  • Chia
  • Hempseed
  • Buckwheat


Eat foods that score high in Protein Digestibility Corrected Amino Acid. How the body digests different proteins according to the solubility of the amino acids found in the protein is measured by the PDCAAS. It refers to the grading of the protein with 1 as the highest score, while the lowest score is 0. Here is a list of PDCAAS of common proteins:


  • 0.4 for whole wheat
  • 0.5 for cereals and derivatives
  • 0.7 for vegetables, chickpeas, black beans, fruits and other legumes
  • 0.9 for beef and soybeans
  • 1.00 for casein, whey, egg white and soy protein


Include carbohydrate-rich foods in your diet for energy. Your body needs to tap into the energy stores in your muscles when you’re working out, and you need carbohydrates to do this. Otherwise, your muscles will break because you don’t have enough energy reserve. If you’re serious in muscle building, your diet should contain 40% to 60% of carbohydrates which is equal to 1500 calories every day. Choose carbs that have low glycemic index, such as:


  • Sweet potato
  • Quinoa
  • Brown Basmati Rice
  • Rolled oats
  • Wholemeal spaghetti
  • Wholemeal rye bread


These are some tips about what to eat for your muscle building diet. With the right muscle building foods and routine, you can build lean muscles and look buff, fit and healthy for your active lifestyle.

Learn scientifically proven and up-to-date exercise and diet methods. Download The Truth About Six Pack Abs to guide you in achieving a sexy body. Workout using the best exercises and eat the right nutrition where weight loss is an enjoyable experience!


Facts About How To Lose Fat And Build Muscle – 7 Effective Tips For Your Diet And Workout

How do you lose fat and gain muscle? It’s a contradiction, actually because a lot of people think that in order to gain muscle mass, you have to gain some fat, too. This is not applicable for most people. Unrealistic expectations of building more muscles lead many muscle building enthusiasts to believe that they cannot gain muscles and lose fat at the same time.

Facts about gaining muscles state that mature adults normally gain 15 pounds of muscle at most every year. However, many people tend to gain only 5 pounds of muscle at the same time duration. This is equivalent to only 1.25 pounds of muscle gained every month while maintaining the same amount of body fat. To gain more muscles, you have to add more calories in your diet. Take in 100 more calories each day so that in one month, you have an additional 3125 calories per month.

What about losing fat? You can lose fat faster than gain muscle. That is, in order to lose fat, you have to reduce your calorie intake per day while increasing your calories output. For an average person to lose weight, he or she should take in 400 calories lesser per day than they normally do. That totals to a reduction of 12,000 calories intake per month. It results to 1 pound lost per week which again totals to 52 pounds lost in one year.

Considering this equation, you’ll realize that the calories increase you need to gain muscle is relatively very small compared to the calories reduction that you need to lose fat. Now, how is it to lose fat and gain muscle at the same time? It basically means that you have to eat more and eat less altogether. To get this straight, you have to first get rid of a particular muscle gaining myth, and that is the myth that you need to eat more so that you’ll gain more muscles.

To get a better scenario about this endeavor, take a look at what your body does to the calories that it consumes. Twenty-five percent of your energy intake goes to your brain while 50% of the calories your body consumes goes to the activities that keeps you alive, such as breathing, regulating body temperature, pumping blood and replenishing dead cells. Another 20% of your body energy is allocated to your physical activities such as moving, walking and lifting. Surprisingly, only 5% of your energy is contributed to adding muscles. As you notice from this calculation, only a small amount of the calories you consume are distributed to exercise and building muscles.

Your body has 2 main requirements in order to keep you alive:


  • Carbs or fat for energy that you burn
  • Protein amino acids


If the food that you take in is scarce, your body comes to the rescue by way of its emergency back up system. If it deems that you are in dire emergency, your body activates this nuclear power plant that cannibalizes your muscles. You have to stop the activation of this nuclear reactor so that it doesn’t eat up your muscles. Here’s how you lose fat and gain muscle:


  1. Take 1 gram of protein per pound of your body weight. That means eating 5 to 6 equal portions of protein consumed evenly throughout the day.
  2. Eat just enough calories to stop sending signals to your body that you are starving. Be wary of consuming too much calories or else you’ll gain fat. A good value for this plan is to eat 10% less of your energy consumption every day. In other words, 10% calorie reduction.
  3. Eat proper nutrition, make every calorie count. Skip eating processed foods. Add lots of fresh vegetables to your diet
  4. Make a 30% calorie reduction from fat. Eat good fats instead, such as from nuts, olives and avocadoes.
  5. Add more whole grains to your meals as well as low G.I. carbs. Skip consuming simple carbs from alcohol, sugar and white flour. Have a daily intake of omega 3’s from salmon and flax, among other food sources.
  6. Be consistent in doing hardcore exercises. Ask a fitness trainer to design an appropriate workout plan for you.
  7. Do 30- 40 minutes of cardio daily. Cardio helps in your endeavor to lose fat and build muscle.


Learn scientifically-proven and up-to-date exercise and diet methods to lose weight. Download Burn The Fat to guide you in burning fat and increasing muscles. Read this advanced eBook written by a specialist to improve your lifestyle for total health and fitness.


7 Top Muscle Building Nutrition Food Sources To Gain Muscle Mass

You can’t actually neglect muscle building nutrition in your muscle building program. But the thing is, many people avoid the topic of nutrition when it comes to building muscles. They think it’s complicated. It’s simply a matter of obtaining the right information because it is in fact easy to find the right muscle building nutrition foods to complement your workouts. What’s more, your nutrition can even make your muscle building program more successful. With muscle building nutrition sustaining your sufficiently, your workouts would be less tedious. That’s right. Eat more foods for building muscles and you can work out less. What are the top muscle building foods to help you gain strength and muscle mass?


  1. Lean beef. This ought to be a staple in your meals if you want to build muscles fast. Loaded with zinc, iron, B- vitamins and other nutrients that promote the growth of your muscles, you can’t skip lean beef in your nutrition. Other than that, it also provides high-quality nutrition for growing your muscular physique. Take note that not all proteins are equal, but proteins in lean beef contain high amounts of amino acids that work in tandem with insulin to boost muscle growth. If you’re trying to lose weight, lean beef is a valuable option for your nutrition, too. Eat 3 oz of lean beef and you’ll get the same amount of proteins found in 1.5 cups of beans. However, you’ll get half of the amount of calories.
  2. Skinless chicken. Chicken, like beef is a good source of high quality protein which is essential for the maintenance and repair of muscles. It also aids in bone health and weight loss. You can prepare delish meals as well because chicken is easy to cook and prepare. At the supermarket, you’ll find meat packaged in single serving sizes. You can season and cook it quickly.
  3. Cottage cheese. It’s a perfect nutrition to maintain the health of your muscles because it is an excellent source of pure casein protein. Casein, as a slow digesting protein can sustain your muscle health even if you go on long periods without eating.
  4. Eggs. Other than being a good source of high quality protein, eggs also contain the right kind of fat, nine essential amino acids and Vitamin D. It’s food that truly provides excellent value for your money. Contrary to what some studies have reported, eggs are not unsafe for your health.
  5. Whey protein. Supplements containing whey protein are the most popular in the fitness industry. They are a fast, convenient and affordable source of protein. Bodybuilders take whey protein supplements in the morning after waking up, as a post-workout supplement and as a supplement to mix with their meals. A scoop of whey protein in your muscle building shake is effective for gaining muscle mass. Then again, see to it that whole foods are your main source of high quality protein, augmented by whey protein supplements.
  6. Tuna and other fish. These foods are also rich in protein and omega 3 fatty acids. Being low in fat and high in omega 3 fatty acids, fish also aid in fat loss and revs up your metabolism.
  7. Oatmeal. It’s low glycemic index (GI) value makes oatmeal an excellent source of carbohydrates. It’s also minimally processed as a muscle building nutrition food.


Learn advanced and scientifically-proven exercise and dieting methods to lose weight. Download Burn The Fat to guide you in making lifestyle changes to reduce your weight and be healthy. Make weight loss your lifestyle- it doesn’t need to be inconvenient!


What Are The Most Effective Fat Loss Supplements For Females Aged 20 to 39?

Although there is no magic pill for shedding off flabs for the fair sex, there are fat loss supplements for females to be combined with the proper diet and workout program. Other than that, you can make means to rev up your metabolism, too. Finding the right combination of fat loss supplements for females is like finding a support group for your fat loss agenda. What are some examples of these fat loss supplements? Here is a list of fat loss supplements for women who are aged 20- 39:


    • Whey protein– if you’re serious about losing fat, you definitely shouldn’t miss whey protein in your diet. You won’t be able to build muscles without protein because proteins are the building blocks of your muscle tissues. Whey protein, in particular, is easily absorbed by your body. It is ingested by your system faster than chicken and fish. What are the benefits of taking whey protein supplements? They’re convenient and easy to obtain. If you’re bothered by constant food cravings, whey protein supplements can fill you up. It’ll boost your strength as well. Your cardiovascular functions will be enhanced and it will optimize your immune system.
    • Multivitamins– it is a wise decision to invest in multivitamins to supplement your diet and exercise program. Taking multivitamins boosts the efficiency of your various bodily functions. You have to take a complete combination of multivitamins, or else a deficiency can have unlikely side effects in your body system mechanisms. The benefits of taking multivitamins include a faster metabolism for burning fat, a healthy functioning of your immune system and fortified tissues and bones. Your muscle building and repair processes take place more efficiently with the aid of multivitamins. In the same way, the daily maintenance of your body is better supported.
    • Casein– if you’re aiming for long-term muscle building, don’t skip taking casein. With this supplement, your muscles are in tiptop condition as you go about with your daily activities. Your post workout shake should contain whey protein, but if you’re looking for round-the-clock muscle repair even when you’re not training, then it’s casein you need. The benefits you’ll get from casein supplements are the ability of your body to fight catabolism, a longer duration of protein absorption and muscular repair and the development of lean muscle.
    • EFA’s– the acronym stands for essential fatty acids which your body cannot produce on its own. You therefore have to obtain EFA’s from food sources such as cold water fishes, flax seeds and salmon. Augment your diet with EFA supplements, and these would be helpful in various areas of your body health such as enhanced brain function, immune system and cardiovascular health. Your hormonal production and joint health are sufficiently supported. The fat burning metabolism of your body becomes more active and if you’re doing high-intensity workouts, your muscular recovery process occurs faster.
  • Fat burners– these supplements contain a variety of ingredients such as caffeine, green tea extracts, yohimbe and branched- chain amino acids. Fat burners are also potent fat-fighting substances because of their vitamins, minerals and herbal content. The benefits of taking fat burner supplements are boosted energy levels. It promotes the ability of your body to burn fat as fuel. Your mental sharpness works better and it curbs your appetite and cravings.


These are 5 of the most important fat loss supplements for females. Choose your best allies in your battle against the bulge with these very effective fat loss supplements for females aged 20- 39.

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