3 Dynamic Fat Loss Workouts For Women To Build A Lean Physique

What is the best fat loss workout for women? The quickest way to burn fat and sport a lean and sexy physique is to regularly engage in a workout program of strength training combined with HIIT or high intensity interval training. This fat loss workout program has been a proven technique in melting fat and building lean muscles in the least amount of time. Other than burning calories and building fat-burning muscles, you’ll avoid the glitch of a weight loss plateau.

Getting into a fat loss workout regime for women doesn’t mean that you’ll develop a bulky and thick physique. You’ll be lifting heavy weights, yes, but the muscles you’ll build will burn calories even if you’re at rest. Your muscles become metabolically active and the more you have of it, the more fat you’ll melt. Muscles in general are dense and it may appear that you’re heavier on the scale, but don’t rely on the pounds you see. You’ll be surprised to look great in your skinny jeans.

Here is a list of strength training-high intensity interval training combos for your fat loss workout:


    • For this routine, you need to get a pair of 10-20 lbs. dumbbells and a piece of jumping rope. Do 1 set of exercise using the dumbbells and 1 set of exercise using the jumping rope. Perform the circuit again for 3 times, but you can do 1 full circuit if you don’t have enough time. Do this workout 3 times a week to obtain the best results. As you go along, make it more challenging, add more weight for each of this workouts. This is a good way to build a solid rock core and sexy arms and legs.
    • Single leg deadlift– pick up a pair of dumbbells using an overhand grip. Grab the dumbbells and hold them in front of your thighs. The dumbbells should be at arms’ length. Perform a standing position where your feet at hip-width distance. Slightly bend your knees. While keeping your knees bent, bend at your hips then sink your torso until it becomes parallel to the ground. The weight should be kept close to your body as possible. Halt and resume to a standing position. As you do this movement, keep your back naturally arched. Perform 8 repetitions of this workout at each side. This is a form of exercise that will define your glutes and hamstrings.
  • Split squat jumps– execute a lunge position while bending your knees. Your front knee should be stationed above your ankle. Put your arms at the back and lower down to perform a lunge. Jump off exclusively from the ground and exchange your feet while you’re jumping. When you land, softly resume to a lunge position while placing your other foot in front. Consistently switch your feet at a faster rate. Lift your chest and sway your arms in front while you jump. Perform 5 jumps of this routine on each side. This is an exercise that engages all the muscles of your body and at the same time blast calories.


These are 3 of the best fat loss workouts for women. You can learn more techniques by asking for tips from your fitness trainer. Doing a regular routine of the best fat loss for women builds your muscles and makes you burn more fat resulting to a lean and fit and healthy physique.

Transform your body in 7 days! Build lean muscles and melt the fat. Download Burn The Fat to learn scientifically-proven and up-to-date diet and exercise methods for weight loss and keeping a fit and healthy body. This eBook will guide you in making health and fitness a happy lifestyle.


How To Best Gain Muscles Fast

It is true that many people want to gain muscles and get stronger within the shortest time possible. People normally try different things that make them gain weight and build their muscles. For instance, there are those who engage in games and there are those who use synthetic drugs. However, these are not the best solutions. How you ever tried to think on how to gain muscles fast? You need to master the most effective ways of doing this. These include the following:

Be sure of the number of calories you need

One of the most important things to do when you want to grow your muscles is to ensure you feed well. However, you should not just feed on something without a proper plan. You have to remember that calories depend on the age of the individual. If you are mature for instance, you will need more calories than a young child. Moreover, it also depends on the weight you currently have. Heavy weight people need to feed on more calories than those who are lighter.

Exercise on a regular basis

When you decide to train, you must commit yourself to it. There are people who begin very well but somewhere along the way, they lose their psyche to train and therefore, they bring everything to a waste. If you want to continue stronger, you do not have a choice but to ensure you do it on a regular basis. The best way to achieve this goal is to draw a workout plan that will guide you on how to do it. On it, you have to indicate various exercises you intend to carry out. If you are a rookie, do not risk starting with heavy but first try the lighter exercises.

Alter your exercise routine

Altering your exercise routine is the best way of ensuring you engage different parts of the body. For instance, if you have been doing four different exercises in a day engaging three parts, you should change this to three or five exercises that involve three or four body parts. This alteration brings the best effect in the body. For instance, on our routine, if you have indicated biceps and back on Tuesdays and Thursdays, you should try to reverse this after a certain period of time. As far as you adhere to these changes, you will be one of the most successful trainees.

Do partial lifts

If you have more than one set of weights to lift, it is needless to do everything at once. You have to know that best way to build muscle mass is through lifting at least two thirds in the initial set, a third in the second and another two third in the last set. This will help you vary the strength that you apply on your body muscles and therefore, you will be able to gain faster. Alternatively, you can vary them in an ascending or descending order depending on your choice.

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Muscle Loss, Joints And Bones – How Does It Happen?

Many times this is a combination where all three of them can develop over time, and we wonder why. Is it because of aging or are there other things at play? Yes, there could be several reasons for this but our modern lifestyle should get first priority being looked at.

Each of the joints in the human body has synovial fluid. This fluid is a form of thick liquid that lubricates the joints and allows for ease and painless movements. As our body ages, such commodities as synovial fluid and many minerals are no longer supplied by the body in right quantities. Although there is another reason for this, and that is the diet we choose. Muscle loss comes to the extreme when people start to stoop over as they walk. Another symptom, we become less balanced and weaker when muscle loss occurs. As we age this becomes a natural process from the body unless supported through the right diet and exercise. On average, we have a 30 percent muscles loss from the age of 50 onwards.

Bone Density

Osteopenia is a fancy name for decreased bone density, but not to the extreme of osteoporosis. Many times prescription drugs being recommended, such as fosamax, boniva, evista, actonel, forteo, reclast, protelos is a bisphosphonate which is a common ingredient used in laundry detergent, fertilizers and industrial lubricants. Researchers have found that such medicines can make bones more fragile, actually increase the risk of fractures. People believe drugs are bone builders but evidence shows they are making bones more brittle. Osteoporosis and osteopenia is not a disease but rather where the body is trying to correct an imbalance. This is preventable without taking drugs.

Mineral Deficiency

There is no question about it, calcium plays an important role in bone health. Because we hear a lot about calcium we assume that’s all we need, but calcium on its own would have little effect to solve the problem. What is often overlooked, we need many minerals to solve any of these issues. Experts agree that adequate calcium throughout life as well as other minerals and a balanced diet may lower the risk of osteoporosis and osteoarthritis or even reverse it. Calcium is not the only nutrient you need for bone formation. Besides calcium you need phosphorus as well as magnesium, potassium, copper, manganese, zinc, vitamin D, etc.

Avoid bone supplements until you get the facts first. Taking a calcium or multi- vitamin is not the magic wand for bone health; many people have been lead to believe it is. Taking the supplements you typically find in stores or supermarkets are of little benefit, if any. Most of these supplements are not complete and made from synthetic materials and not from natural ingredients which are the type of minerals the body needs. A healthy diet is more important before taking any supplements; only than, having that combination will give the best result.

Some foods better be excluded such as the worst offenders, sugar and alcohol; these are extremely acidic and inflammatory. A variety of diet is best chosen of the rainbow yellow and orange fruits and vegetables, carrots, cantaloupe and apricots. Add to this non fat dairy foods, organic fresh milk, cheese, Greek yogurt, kiwi fruit, red peppers, and oranges. Best to make your own juice from fresh fruits and vegetables.

Combat Muscle Loss

What can we do to age related muscle loss, what is the answer to this? Should we go to a gym pumping heavy weights and have a weightlifting work out to build muscles? No, we don’t have to go to that extreme; you can increase your lean muscles through stretching. Doing this every day in the shower is a good start without painful weights; as well do some push ups several times during the week. There are different stretches for arms, legs and shoulders.

Regular exercises will strengthen your body, your joints, tendons and ligaments. Over time your body will get stronger, this also means there is less likely an injury or fractures because of this extra strength. With any exercise is best to start gentle at first. By going for daily walks has more benefits than most people realise. It not only strengthens your body, helps blood pressure, diabetes, heart disease and many more. These are many exercises to do without any expensive workout equipment and as well, being out in fresh air.

My name is Josef Bichler I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only. I have helped many others achieve their health objectives by exposing unhealthy or wrong food choices for certain health issues to make people aware and understand the benefits of eating healthy that help individual problems such as how to prevent bone loss as the body ages. For more ongoing health information subscribe to my free weekly newsletters, this also gives you the opportunity for comments, suggestions and questions you may have, as well download my free e-book to help making better food choices: [http://www.healthythenaturalway.com]


Important Things To Know About Arm Training

Arm training is recommended as part of full body training. You cannot fully exercise your body without involving the triceps and the biceps muscles. Many people however, do not have much information about arm training. There are various tricks that every person needs to adhere to in order to be on the safer side. If you want to achieve effective Arm Strength Training, simply try the following:

Try a variety of exercises

All those who want a full arm strength training must learn to involve a variety of exercises during their training time. There are people who have only mastered one set of exercise and this therefore becomes monotonous for them. You have to learn them in case you have no clue. For instance, you can look for a trainer and get to learn the various exercises that are recommended for both the starters and those who are already pros. This will help you become stronger.

Eat well

Some people might confuse this term with taking excess calories. You have to maintain the normal calorie intake but ensure you take a balanced diet. For instance, make sure you include a carbohydrate, a protein and vitamins in your diet. As you eat your food, remember that you also have to take in a lot of water to help you maintain good metabolic processes in the body. Moreover, you do not have to forget about mineral salts such as calcium and fibers to boost your digestion. These will help you grow stronger biceps and triceps muscles. Moreover, it is important to make sure you eat at regular intervals. Do not restrict yourself so much to taking inadequate meals because this will only make you lose the strength of your arm muscles.

Make sure you rest

Achieving the best results does not necessarily mean that you have to exercise the entire day. This will only make you lose energy and you will not therefore be able to do the next set of exercises. For instance, you need to draw a good training schedule which can effectively guide you on what to do at each particular time. However, you do not have to spend the entire day on resting. Only ten to twenty minutes are enough.

Exercise at regular intervals

When it is a matter of how often you need to practise, the best thing to do is to make sure you create a working schedule that can guide you on what to do. You have to allocate adequate time to each set of exercises and ensure that there are breaks between them. If you stick to this, you will definitely have no problem. For instance, you can decide to exercise at every 5pm for one or two hours.

Create a good working schedule


Muscle Building Foods To Complement Your Workout

Learn what muscle building foods to eat to build a lean and muscular physique. It’s not that you actually have to spend hours everyday working out in the gym. Incorporate a muscle building diet in your routine, too. Yes, you have to work your muscles so they grow big and strong, but don’t forget to feed them as well. Your muscles need calories and nutrition so that it grows its mass. Here’s how to eat muscle building foods to grow your muscles:

Add plenty of protein in your diet. How do you compute the healthy amount of proteins to eat? Calculate your body weight. Somewhere from 1 to 1.5 times of your body weight (in grams) is the recommended amount of protein intake for muscle building. What about if you’re overweight? Measure your protein consumption according to your ideal body weight. What are some examples of protein foods to build muscles?


  • Red meat such as beef, lamb, pork, bison, venison, etc.
  • Duck, chicken, turkey and other poultry breast
  • Fish such as salmon, tuna, bass, swordfish, mackerel, trout, etc.
  • Dairy, such as cheese, milk, yogurt, cottage cheese, etc.
  • Egg whites in eggs. The yolk can be eaten once or twice a day because it is high in cholesterol


Eat more complete proteins. These foods are necessary for building muscles. Some complete protein foods include milk, cheese, eggs, fish and meat. Most animal products are typically complete proteins. If you’re a vegetarian, stick to non-animal complete protein food sources such as buckwheat, quinoa, soy, hempseed, chia and legumes and beans with rice.

Eat food sources that score high in PDCAAs. It refers to Protein Digestibility Corrected Amino Acid score that measures the digestibility of proteins in the body. It is calculated according to how soluble the amino acids are in proteins. It’s somewhat of a standard that scores the quality of the protein foods that you eat. The highest score is 1, while the lowest is 0. Here is a list of protein food sources and their PDCAA scores:


  • 1:00- soy protein, casein, whey and eggwhite
  • 0.9- soybeans and beef
  • 0.7- fruits and vegetables, chickpeas, blackbeans, other legumes
  • 0.5- peanuts, cereals and its derivatives
  • 0.4- whole wheat


Eat carbohydrates-rich foods. Have stores of carbohydrates in your body. You’ll need it to tap into the glycogen reserve in your muscles when you’re working out. Glycogen reserves are your sources of energy. If you are lacking in carbohydrates, your body will also lack energy, causing your muscles to break. Eat about 1500 calories from carbohydrates per day. Eat carbs after exercising, particularly in the morning during your breakfast. Choose carbohydrates that have low GI (Glycemic index). These are healthier carb foods that slowly release energy.

Include foods that contain healthy fats in your diet. Not all fats are bad. There are healthy fats that will benefit your health. Twenty to thirty-five percent of your calorie intake should come from fats. It’s the monounsaturated fats and polyunsaturated fats that you usually have to eat, otherwise known as the good fats. Food sources of good fats are:


  • Nuts
  • Fish
  • Olive oil, canola oil, sunflower oil and avocado oil
  • Soy products (soymilk or tofu)
  • Pumpkin seeds and flaxseeds


These are some examples of muscle building foods to include in your diet. Work your way to a buff and tuff body by exercising and eating muscle building foods and supplements.

Transform your body in 7 days! Build lean muscles and melt the fat. Download Burn The Fat to learn scientifically-proven and up-to-date diet and exercise methods for weight loss and keeping a fit and healthy body. This eBook will guide you in making health and fitness a happy lifestyle.


Effective Strategies For Your Muscle Building Diet And Workout

What muscle building diet aids in the bodybuilding machine that your body is? Yes, your body is akin to a machine that reinvents itself constantly. Every minute that ticks during your everyday activity, your body breaks down its tissues and then replaces them with new tissues. This mechanism is fueled by the combination of the foods that you eat. What about when you’re building muscles? Your muscle building workouts actually result to muscular break down and muscular build up. Your exercises make this process go faster than it would under normal circumstances. When you’re building muscles, a protein takeover mechanism takes place. What makes it more effective in building muscles is when you end up with more muscles than what you started with. How do you make your muscle building workout and diet effective?

You have to be mindful of your muscle building diet to begin with. Eat more proteins than you normally do. Protein, as an anabolic component would like to have itself stored in your muscles. Combine your muscle building diet with a complementary workout routine for building muscles. Your exercises should be able to stress your muscles so that they become stronger and bigger. The power combo of effective muscle building is therefore a super diet of high quality protein along with a massive strength training workout routine. This process is it when you’re looking for the oldest and the best non-pharmaceutical technique of building muscles.

How much protein should you eat to build muscles?

During the first 20 days of strength training, the size of your muscles increases by 0.2 percent everyday. This figure is over and above the normal rate of muscle mass growth. If you’re just starting out in your program, you’ll basically need a heftier amount of protein in your diet than a muscle builder who’s been training for years. As a beginner, you thus have to worry more about getting more protein in your muscle building diet.

How much protein do you exactly need? That’s.73 gram per pound of your body weight in a day. So if you weigh 180 pounds, your protein needs amounts to 130 grams per day.

How often do you need to eat protein?

Protein synthesis, the process of taking protein from food and converting it into muscles takes place when your body has consumed 20 to 25 grams of high-quality protein. The more protein you take in, the better protein synthesis works. You need to supply more proteins in your muscle building diet. Four hours after your workout, protein synthesis peaks. In this case, you have to eat protein immediately before and after your strength training workout.

Protein supplements make a difference, too. Taking protein supplements makes you gain an additional 2 pounds of muscles in a period of 12 weeks. Experienced muscle builders in fact take pre and post workout protein supplements to achieve maximum strength training results. Take a protein-rich meal 2-3 hours before you train and another of the same meal 1 to 2 hours after you’ve worked out.

Grow stronger and bigger muscles faster by combining effective techniques in strength training and your muscle building diet.

Transform your body in 7 days! Build lean muscles and melt the fat. Download Burn The Fat to learn scientifically-proven and up-to-date diet and exercise methods for weight loss and keeping a fit and healthy body. This eBook will guide you in making health and fitness a happy lifestyle.


A 4 Week Abs Workout Routine And Diet For Well-Defined Six-Pack Abs

What’s the best abs workout? It takes dedication and tenacity to keep to your abs workout routine. In four weeks’ time, you can actually pack lean muscles in your midriff, but the thing is, you also have to watch your diet. You basically cannot have buff abs if you’re eating a bad diet. Define your abs with the right abs workout routine and the proper diet program. Here are some tips for your diet to pack muscles in your abs:


  • If possible, avoid eating processed and refined foods.
  • Eat every 3 hours so you can have 6 meals a day.
  • Eat lean meats such as chicken and fish added with eggs. These a portion of these protein foods as the base of your meals.
  • Snack on avocado, nuts, olives, seeds and snap peas in between your meals.
  • Add starchy carbs such as rye, oatmeal and sprouted bread in your breakfast meal and your second meal along with a piece of fruit.
  • Excellent food choices for your lunch are brown rich, sweet or regular potato and quinoa.
  • Add some veggies for supper (evening meal), but avoid eating starchy carbs and root veggies.
  • Drink plenty of water.
  • Eat anything you want every 10 days. That’ll be your cheat meal. You need a bit of dedication here because you’re building six pack abs in 4 weeks.
  • Take a post workout shake immediately after your workout. You should eat 20-30 grams of protein and 40-50 grams of carbs. These provisions will stabilize your hormones to activate the regeneration of your muscle tissues. It will regulate your blood sugar levels as well.


Your 4 week Abs Workout Routine

These 6 exercises should be performed in three circuits at 4 days a week for 4 weeks. You can schedule your workout days as Monday, Tuesday, Thursday and Friday (or Saturday). Walk uphill on your treadmill for 45 minutes in between your workout days. Make Sunday your rest day.

Do 45 minutes sessions of your workout each day. Whenever you have spare time after finishing the circuits, do uphill treadmill walking that totals a 45 minute slot. Tighten up on your rest periods and watch your technique instead of speed. Here is your 4-week abs workout routine:


  • Overhead Bench Squats for 3- 4 sets, 20-30 repetitions and 30 seconds of rest. On your 3rd and 4th weeks, make it 5- 6 sets with 0-15 seconds rest. Set the bench to make it 1 inch lower.
  • Prone Knee to Opposite Elbow for 3- 4 sets, 10- 15 repetitions and 30 seconds rest. On weeks 3 and 4, make it 5- 6 sets with 0 to 15 seconds of rest. Every 5th rep, do an additional push- up.
  • Prone Knee to Outside Same Elbow for 3- 4 sets, 10- 15 repetitions and 30 seconds rest. On your 3rd and 4th weeks, make it 5- 6 sets with a maximum of 15 seconds rest. Do a push- up every 5th repetition.
  • Push- ups for 3- 4 sets, 15 repetitions and 30 seconds rest. On weeks 3 and 4, do less of box push ups while doing more full push ups.
  • Swiss Ball Hamstring Curls for 3- 4 sets, 10- 15 repetitions and 30 seconds rest. On your 3rd and 4th weeks, increase to 5- 6 sets and maximum of 15 seconds rest. Use only 1 leg to bring the ball back to its starting position.
  • Split Lunge/ Overhead Press for 3- 4 sets, 10- 15 repetitions and 30 seconds rest. On weeks 3 to 4, before starting this exercise, press the dumb bells over your head. Following when you do the split lunge, the weights should be kept above your head while performing the whole movement.


Be tenacious and keep to your abs workout plan to get a superbly defined six-pack abs.

Get fantastically ripped, lean and sexy six pack abs! Eat right with the proper nutrition combined with the proper fat-blasting abs workout. Download The Truth About Six Pack Abs. It’s a smart and powerful diet handbook for getting an awesomely attractive well-defined lean and muscular body.

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Everything You Want to Know About Whey Protein

Milk is actually made up of the two types of proteins such as whey protein and casein protein. From among these two proteins, the whey is separated from the milk and used as a by product in the making of cheese. It is basically considered as a complete protein because it has 9 essential amino acids and very lower in the lactose content. Everyone should have to know more about protein separated from the milk. The whey-protein is usually found as the dietary supplement in the market.

From where whey comes from?

The whey is actually the protein content existing in the water portion of the cow’s milk which splits from the curd while making the cheese. Now days, you can find this whey protein as the dietary supplement in the different packages.

1) Many people are taking the raw whey for improving their athletic performance and also get developments in their daily workouts.

2) The individuals who are all HIV patients can also take this in order to increase the glutathione level in their body and reversing the weight loss.

3) The whey protein supplements are also used for the various other health benefits including,


  • Asthma
  • Protein allergy
  • Obesity
  • High level of cholesterol
  • Weight loss
  • Late stage cancer
  • Preventing allergies in infants
  • Colon cancer


4) Whey protein is actually a rich source of protein which improves the diet plan and nutrient content of the humans. It will also have the positive effects in improving your overall immune system.

Benefits of whey protein:

There are huge numbers of proven results that whey protein is completely healthy for the diet plan of the humans from protein university. The following are the necessary health benefits given by it.


  • Burn fat & preserve muscles – If the obese people often consume whey supplements by reducing the caloric intake, then the unnecessary fat stored in your body will be burnt in order to preserve your muscles. You will get strong and healthy muscles with the amino acids and other essential nutrients. The 12 weeks of study conducted in the popular research centres have been given the result that the whey will reduce 500 calories in a daily manner.
  • Increase body strength – Consuming more amounts of whey supplements will be helpful to increase the overall body strength and energy of the humans. The amino acids available in the whey protein will be helpful to increase the muscle strength. It is suggested consuming it 1 hour before and also after your workout routine.
  • Reduce your hunger – It will be really helpful to reduce the hunger of the users. When you consume whey daily, it will give more amounts of amino acids which will change your hunger behavior. It will help you to avoid the unhealthy party snacks and drinking any other unhealthy drinks.




Muscle Building Meal Plans on a Budget – The Basics

There are several go-to bodybuilding macronutrient rich foods that should be incorporated into any muscle building meal plans. These foods are high in either proteins, good fats or carbs and can be easily used in meal recipes or snacks on the go.

High in slow burning carbohydrates and easily purchased in bulk, Oatmeal is a staple in any muscle building meal plan. Although primarily thought of for breakfast, oatmeal is an excellent food to be incorporated into protein shakes for increased caloric intake, low sugar high protein oatmeal cookies and home made snack bars.

Estimated price: Quaker Oats, 42Oz oatmeal is priced between $5 – $6 US dollars at stores like Walmart or Target.

Peanut Butter
Calorically dense and easy to use, Peanut Butter is a fundamental building block for most bodybuilding diets. When creating a muscle building meal plan on a budget or even for convenience, peanut butter is one of the foods with the most value. Peanut Butter is extremely high in essential fatty acids and proteins. These fats and proteins are extremely important for the body to build muscle and staying in a state of anabolism. Peanut butter can be added to protein shakes (along with oatmeal), used for a sandwich (yes peanut butter and jelly) and even eaten directly from the tub for a quick snack. In addition to being dense in good macronutrients, peanut butter is extremely satiating allowing the body to feel less hungry over the course of the day.

Estimated price: Peanut butter brands such as Jif and Peter Pan, 40Oz tubs are priced between $5 – $6 US dollars at stores like Walmart or Target.

Canned Tuna
Canned tuna is another staple of the diet for the muscle building community. Not only is the canned meat practical, it is also affordable. Most canned tunas are extremely high in protein. One can may have 30g – 50g of protein (depending on the brand and size of can). In addition, although the taste of tuna on its own is not the most appealing, the meat is easy manipulated to make tuna salad sandwiches, tuna steak and quick tuna burgers.

Estimated price: Canned tuna, 12Oz cans are priced between $2 – $4 US dollars at stores like Walmart or Target.

Eggs (Both Whole and Egg Whites)
Any one who has been creating a bodybuilding meal plan understands the importance of protein. Eggs have been used by fitness enthusiasts as a quick protein fix for years. Although most consider the yolk of the egg to be a negative aspect of the whole egg, the simple fact is that the whole egg has essential fats and good cholesterol needed by the body to function properly. It is because of this that many, if not most, fitness and bodybuilding dietitians believe some whole eggs along with egg whites, are recommended. In addition, one of the benefits of eggs is the ability to precook large batches and to take them with you as a quick go-to snack. Eggs are extremely cost effective and can be cooked Fried, Scrambled, Boiled and even used to create no-flower protein pancakes.

Estimated price: when building a meal plan on a budget, eggs can and should be purchased in bulk. Packs of whole eggs in Costco range $6 – 7 dollars for 7.5 dozen eggs.

Beginning a bodybuilding or fitness routine is challenging enough. The sacrifice of food cravings and cheap quick meals makes staying to a meal plan difficult. In addition, the budgetary constraints in having to purchase and eat high quality foods makes staying on course that much more difficult. However, the previously mentioned foods allow muscle building on a budget much easier and far more cost effective. Each food listed can be prepared in multiple ways and delivers the essential macronutrients needed for any fitness and bodybuilding meal plans.

Damien Drake is a fitness enthusiast and a writer on men’s health and dating topics. For anyone interested burning fat and building muscle, adhering to a strict bodybuilding diet is extremely important. Damien recommends beginning any fitness plan under a mentor or program.

Try reading and using the bodybuilding meals at The Anabolic Chef [http://www.anabolicchef.com] to create delicious easy to make and affordable meals.


Weightlifting And Exercise: No Brain, No Gain

Weightlifting, bodybuilding and powerlifting have all come a long way since they were first popularized in the 1970’s. The gyms were hardcore – almost exclusively barbells, dumbbells and benches. Workouts were 3 – 4 hours long, and everyone was trying different techniques, different exercises, different tempos and varying rep ranges. And in the offseason, most were on a ‘See Food’ diet – if they saw food they ate it!

“No Pain, No Gain” was their battle cry, and they were no strangers to pain. The pain of overworked and over-stretched muscles was joined by pain from failed exercise variations, nutritional mistakes, lack of sleep, lack of sufficient rest & recuperation – but they learned to work through it if they were motivated enough. Every gym goer from back in the day has comical horror stories about the aches and pains they worked through and the toll those days took on their health. And, now in their 60’s, 70’s and 80’s, many lament what those workouts did to their knees, hips, backs, shoulders and spines. But they’ll also tell you that given the chance to do it all again, they sure would.

But while No Pain, No Gain was an apt slogan for the 1970’s, today’s reality is “No Brain, No Gain”. So much research has been done in the past 40 years on every aspect of weightlifting and exercise, and anecdotal empirical evidence now exists from those who stayed with it through the various evolutions of the sport. Huge strides have been made in the fields of biology and kinesiology, nutrition (and especially sports nutrition), progressive resistance, hypertrophy and even exercise equipment itself.

Walk into the typical commercial gym today and, once you get past the recumbent bikes, stair machines, treadmills, ellipticals and other cardio devices, you’ll probably see twice as much gym floorspace dedicated to exercise machines as to the venerated old free weights. And while macho gym rats will forever mock the machines, it’s possible to put together an entire full-body workout for new members using just those machines, to provide the initial results they’re after in a safer, controlled and graduated environment.

We now know that gains in the gym can be tapered to your goals – greater strength for powerlifters, bigger muscles for bodybuilders, enhanced cardiovascular abilities for runners and endurance athletes and programs to aid in fat loss or lean weight gain, as you prefer. Still nothing that will do the workouts for you, but an amazing array of aids to ensure you’re on the right path for YOU.

Pro athletes, weekend warriors and regular gym goers have also learned a lot more about nutrition and healthy eating. The traditional dinner of meat, corn and potatoes is now likely to be replaced by chicken or fish paired with sweet potatoes and broccoli or Brussels sprouts. Breakfast might be oatmeal and egg whites instead of sugary cereal straight from the box. And while their nutrition may be based on meal plans, paleo, IIFYM (If It Fits Your Macros) or vegan choices, they all share one main goal – to make sure your protein, carbohydrate and healthy fats ratio is in balance with your goals and that your total caloric intake level fits your plan to lose fat or gain muscle.

Yes, today’s workouts have changed, most definitely for the better. Knowledge of progressive resistance and workout periodization have let us remove most of the unnecessary pain from being regularly active in the gym, and the advances in kinesiology have taught us better ways to move the iron to avoid the repetitive stress injuries and better protect the soft tissue and joints that keep our bodies functioning properly. Far from ending up musclebound, most weightlifters today have a better range of pain-free motion in their joints than the general public will ever have.

And for advanced intermediate lifters and experienced old pros there are advances too – but if you’re reasonably new to the art of weightlifting, leave the bands, chains, over-reaching and supercompensation for a few more years down the road. Don’t compare yourself to those who have been doing this for years. There’s a reason it took them years to get there. Instead, take ‘before’ photos when you’re ready to start, and compare them to new pictures every 3 – 6 months. The truest tests are how your clothes fit, how you feel when you wake up each day, how much energy you have and how deeply you sleep each night.

The best news? Most of the new knowledge you need to get to your goals is in your local library and even in your home, thanks to the Internet. These days it’s easy to be able to walk into a gym for the first time already knowing enough to get started – safely. If you can afford a good personal trainer and have access to one, that can get you started even better – but be careful. Don’t just blindly hire the biggest lifter in the gym, or you may end up with someone whose drug use masks poor knowledge, experience or technique. Ask around at your gym and see who others there recommend.

And above all, never stop learning. New weightlifting research surfaces daily and while there’s too much to stay on top of it all, pick a few experts and follow them on their blogs and in social media – you’ll learn a lot more that way than buying a lot of magazines filled with articles tailored to selling you supplements. A strong, healthy lifestyle is a marathon, not a sprint – and carry the “No Brain, No Gain” motto with you proudly!

D. Champigny is a powerlifter and senior fitness adviser at FlirtingWithFitness.com. Advocating strength and fitness for those in their 50’s, 60’s and beyond, Doug also moderates the Fitness Over 40 Community on Google+. Now in his 60’s, Doug is training hard and planning to enter local, provincial and national powerlifting competitions over the next few years. Be sure to follow Doug here and on social media today!