17 Newbie Ideas For Bulking


It is almost bulking season! Entering the gym, you are probably hearing all the guys talking about meal plans, nutrition and adapted programs. And you are probably wondering what you missed out on.

A bulking cycle is the time when bodybuilders focus on building bulk to work into muscle mass. It is usually done during the fall/winter period.

As a newbie, you are probably a little overwhelmed, and that is okay. The world of bodybuilding is a lot more intricate than what it appears to be.

You have a lot to learn, and you aren’t sure if you can learn it all in time. But even so, you have one burning question on your mind: how do I bulk up?

Well, let us jump right into it- shall we?

  1. You need to lift heavy

This is easy enough. To get big muscles, you need to work for them. There is no short cut on the road to success, and the world of body building is no exception.

If you want to bulk up, you are going to have to lift heavy. Heavier than you have ever lifted. To do this, you must start slow. Don’t start with the biggest weights you can find, but look for the weight that challenges you without danger of injury.

The reason you need to lift is because you need to cause an overload stimulus in your body.

This is when your body reacts to the heavy amount of stress that you put onto it, and responds by increasing your strength and muscle size. If you do not do this, then all those extra calories that you’re eating will be changed into body fat.

On the bodybuilding journey, you are going to gain weight. A lot of it. But it is up to you to determine how that weight is stored, as fat, or as muscle. Of course, you want muscle. So, you must lift heavy for those muscles.

17 Bulking Ideas for Beginner Food, Training and Supplements

  1. Eat carbs around workouts

Like I said before, you are going to pick up a lot of weight as a body builder. That is just part of the description.

There is nothing wrong with that, but you do want to minimize fat gain, and so a lot of people are afraid of carbohydrates. When starting out, these people try and avoid carbs, which can be a fatal mistake when you are bulking up.

The fact is that you are using a whole lot more energy than you used to. All those trips to the gym are burning up your energy, and even after your workout, your body is hard at work trying to build those muscles that you want so badly.

You need to fuel your body and increase the amount of carbs that you usually eat. While balance is required, you cannot be afraid of cards, you need to embrace them.

But that doesn’t mean that you need to shovel them into your mouth at every convenient opportunity.

That would get very boring, very quickly. So, what you can do is work them around your workouts. Your body is usually ready for more fuel after a workout, you can then work in a carb source after you have been to the gym.

By doing this you are increasing your carb intake but you can also reduce your portions during your meal times. At first it may seem a bit strange, but after the first couple of weeks, you will see the wisdom in doing this.

Related: Are a hardgainer? Experts tips to overcome

  1. Eat in bulk to bulk up

You need to eat- a lot. Muscles aren’t like inflatable tubes, waiting for you to do some exercises to inflate them up.

Muscles are part of your body, and they need to be built. To build muscles, your body needs food. You understand this now, and increase your diet accordingly.

But then you see the first signs of gains, and you fear losing your newly acquired abs. You then start to eat less, and you lose all your progress and stop growing.

You say that this will not happen to you, but this is one of the most common mistakes that newbies make.

And we get it, you don’t want to mess it all up. But you need to keep eating if you want to grow. Think of it like chess, you’re giving up a measly pawn to get to the king (your muscles).

  1. Less cardio, well, more smart cardio

Cardio is important, but you need to decide how important it is to you. Don’t get me wrong, we are not saying that you should completely stop doing cardio, I mean, that would be incredibly stupid.

But we are saying that you should do less cardio. You should try and limit your cardio sessions to about once or twice a week.

The reason for this is because you spend a lot of energy on cardio. While it is beneficial, you do want to stay healthy after all, it is just that you should be funnelling most of your energy into building your muscles.

Once or twice a week should be enough to keep your heart healthy, and it is good enough if you don’t do any sports.

But if you play a sport in which cardio is essential, you need to compensate for all those calories that you’re running off. You can be a bodybuilder and play your favorite sport, but you need to eat enough for both sports.

  1. More fat… but not the kind you’re thinking

Most newbies eat an astronomical number of calories, which is what they should be doing. But they try to do this by just eating healthy, lean foods.

This is great, because it does have health benefits, but this means that they are eating a massive amount of food, which can get tiring and very expensive. The thing that they fail to do is that they fail to value quality over quantity.

Why eat a bunch of nutrients that only have four calories, when you can balance a few nutrients with four calories, with one source of healthy fat worth 9 calories.

You need to focus on calorie dense foods and healthy fats. We’re not telling you to eat empty calories such as junk food, but rather to focus on healthy food with a high calorie count.

It doesn’t just have to be plates full of lean and healthy foods. Remember that you also need to enjoy your food, otherwise you will be feeling mightily discouraged in a matter of days, if not hours.

  1. Compound exercises are your new best friend

As a newbie, you probably don’t have a foundation from which you can launch yourself. You need to build up that foundation.

While you probably have your sights set on a routine of isolation exercises meant to bulk up the parts of your body that you want bulked up, you probably won’t achieve the desired results.

If you focus too much on one muscle group with strengthening your smaller muscles first, you will not see the desired results, or any results at all for that matter.

You need to focus on compound exercises, which exercise two or more muscle groups at the same time. In this way, you will build up a solid foundation from which you can build on.

When you have mastered the basics, you can go on to the more advanced lessons.

  1. You need to rest

Ask an experienced bodybuilder to map out a routine for you. If he does his job right, he will give you some basic compound exercises, a specific amount of reps and a specific amount of sets.

This will help you out a lot. But, he will also assign what might seem like a staggering amount of rest days. This means that he knows what he is talking about.

Ideally, you need to rest up t0 3-4 times a week. This is because your body builds up muscle while it is resting.

If you don’t rest enough, your body won’t have enough time to recover and you won’t see the results that you want to see. Rest, and rest properly if you want to get anywhere in the bodybuilding world.

  1. Get enough sleep

The next time you are at the gym, look around. If you are vigilant enough, you will notice a strange phenomenon.

Two guys, of near identical build are working out. The both follow the same routine and they both have the same goals. But as time goes on, only one is progressing. They both put in the same effort, but what is the difference.

If you follow those guys around for a little while, you will see that one practices bodybuilding in his lifestyle. He eats his nutrients and he goes to bed at a reasonable hour.

But the second guy, the one who isn’t progressing, well, he treats bodybuilding like a hobby. He only works at the gym. He is always out late and he eats whatever he feels like at the time.

The truth is that our bodies only really recover when we achieve REM sleep, which means that you need to sleep for a healthy 8-9 hours per night if you want to see any results any time soon.

  1. Be balanced about protein

If you tell anyone that you are a bodybuilder, one of their first thoughts are “Wow, you must eat a lot of protein!”

In fact, you might even be taken in by that common misconception and eat massive amounts or protein. Well done on your commitment. The bad news is that most of that protein is currently being stored as fat.

While it is true that protein is the building block of muscles, muscles aren’t just made from protein. As a bodybuilder, you will eat more protein than the average person.

But you only need about 1 gram of protein per pound of body weight. If you eat more than that, you are eating way too much and it isn’t doing you any good. Supplement your needed protein intake with carbohydrates and dietary fats for the best results.

  1. Focus on nutrition not training

Most newbies push themselves in the gym. They are incredibly intense, and their sheer enthusiasm drives them beyond the normal limits of pain.

The truth is that most of them have terrible programs, but the fact that they are only starting out means that any muscle stimulation will result in muscle growth.

And while we applaud their dedication, the fact is that they probably aren’t consuming nearly enough calories.

After a while, they won’t progress anymore. This will result in them flying into a panic because they think they are lacking in intensity, but the real problem is that they aren’t focusing on what they are putting in their bodies.

This means that all their hard work is for nothing. So, calculate the amount of calories you need, for your body type and type of work you do, and eat them.

You will be force feeding yourself eventually, but you will be getting the fuel you need to bulk up.

  1. Forget what you think you know

As a newbie, you are probably reading up on all the advice that you can get your hands on. By the time you walk into the gym, you think you know everything that there is to know about bodybuilding. But then it all comes crashing down. You don’t know anything.

You try and apply some of the book knowledge that you learnt, but it all ends in failure. Stop freaking out.

Just calm down.

You are just starting out, everyone knows that you have a lot to learn, so shut up and listen. Don’t be afraid to ask for advice, and for the love of all that is good, don’t try out a program you found in a magazine. Ask a trainer or experienced bodybuilder for advice, trust me.

  1. Liquid calories are a must

At some point, you won’t want to force feed yourself calories anymore. Believe it or not, but eating massive amounts of food may not be fun after a while.

You may not have a big appetite, or you don’t have enough time to properly prepare your foods, which can lead to you not eating a lot. This is why liquid calories are important.

Most people would advise at least one liquid meal a day, but I would recommend that at least half of all your meals be liquid. These meals are easy to make, and if you make them correctly, they can be calorie dense.

You will absorb them quicker and they will fill you up with all the energy that you need. If you don’t particularly feel like eating, you could always just add a little sucrose to make it go down easier.

They also don’t fill you up like a normal meal would, so you can get all your calories in for the day without feeling like you had to eat a ton of food.

  1. Limit your fruit and vegetable intake

Before we begin, I would just like to point out that this is not a permanent tip. The sad fact is that fruits and vegetables are very filling, but they do not have a lot of calories.

While you are on a bulking cycle, it might be a good idea to just limit your intake. Do not cut them out of your diet forever, this will just be done for a few months until the bulking cycle is over.

  1. 80 grams of casein

Casein is a protein that basically provides a steady trickle of amino acids to your body while you sleep to keep your body from breaking down too much muscle.

While you sleep, your body recovers, but you are technically still fasting, so your body will enter a catabolic state and will break down some of your muscle.

You can prevent this by taking 80 grams of casein before you sleep to keep your body in an anabolic state. This will prevent the catabolic break down of muscle while you sleep.

  1. Supplements

Please keep in mind that I do not recommend any of these supplements for anyone under the age of 18, and that none of these supplements can replace a good diet.

Supplements are a good way to give your body the nutrients that you need to bulk up. The sad fact is that we do not always get all the nutrients that we need from our diet, and so this is why we need to use supplements.

Supplements are also specialized forms of nutrients that will also enhance your diet. They are also called supplements because they supplement your diet, they do not replace your diet. Just putting that out there.

I will now briefly discuss the most common types of supplements that you can start off with.

  • Whey protein This is probably the best type of supplement that you can buy if you are on a budget. It is simple to make, it comes in different flavors, is calorie dense and can be used as a meal replacement. It can be used as a snack, or a pre- or post-workout shake. You can also blend it up with your other liquid calories.
  • Casein- For more details on casein you can check tip number 14.
  • Multivitamin- You can ask your trainer, a bodybuilding friend or even your doctor about a good multivitamin to replace all the nutrients that you use to build your muscles.
  • Creatine- Known for improving recovery, this is one of the most widely used supplements. It can be used pre-and post-workout. There are no harmful effects and there is no need to do a loading cycle with creatine.
  • Fish oil- Stop cringing. This will provide you with all the good fats that you need. Not only that, but it also enhances your cellular, heart and metabolic health.
  • Amino acids- These are the building blocks of protein, which will not only help you build muscle, but also help the brain to function properly. True, most supplements contain amino acids, but this is usually only in small doses, so try to find an amino acid supplement.
  1. It will never be over

The bulking cycle usually only lasts 8 weeks, and you will probably be eager to start cutting. Do not do this.

This is like bodybuilding suicide. You need to implement a maintenance diet to keep your body from eliminating your new-found body weight. Be mindful of overtraining as well.

You will be zealously pumping the iron to prevent your bodyweight from turning into fat. But all the rules still apply. The cycle may be over, but you will have a bunch of new rules to learn.

  1. Stay in control

During a bulking cycle, you may get a bit excited and go all out. This is dangerous. You need to set a goal and stick to it.

If you reach your goal before you thought you would, don’t increase it, just maintain it. This is because if you add too much weight, you might have overestimated your ability to turn it into muscle. So, calm down and ask an experienced bodybuilder to help you set a reasonable goal for yourself.

Bulked Up- In No Time!

If you follow these simple steps, you will be bulked up in no time. The bulking cycle may seem strange to a newbie, but it is one of the vital bodybuilding steps. Without bulk, you can’t turn it into muscle, and the whole point will have been defeated.

Don’t be afraid of bulking, it is an easy thing to do once you get the hang of it, and in no time at all, it will all be strong muscle.

It may seem new and confusing to you, but after your first few cycles, you will have a few amusing stories to tell the newbies. Won’t that be fun?

Hard Gainer? 14 Tips to Build Muscle Mass


There is one term that every bodybuilder dreads earning. And that is the title of hard gainer. This is because hard gainers need to work harder than their peers to gain muscle.

A hard gainer is someone who struggles to gain muscle mass, and it isn’t hard to see why this would frustrate any aspiring bodybuilder.

It is frustrating, but it is not the end of your bodybuilding career. If you are a hard gainer, you can fix the problem and build muscle mass. And this guide will help you to achieve that.

Here, we are giving you 14 tips to overcome being a hard gainer and to build up your desired muscle mass.

  1. Don’t focus on genetics

Most people really like going off on the topic of genetics. Some people swear that their genetics are the source of all their problems, and if they had better genetics, all their problems would be solved.

Others completely blow off their genetics and believe that training and some incredibly scientific formula is the answer to all their prayers.

True, your genetics do play a role, but there are a wide variety of reasons as to why you’re a hard gainer, like muscle vs tendon strength, fibre type ratios, et cetera.

It is true that you do have some genetic weaknesses, but you have genetic strengths too. So, focus on your training, and don’t let genetic weaknesses get in your way.

  1. Quality over quantity

As a hard gainer, you need to increase your caloric intake. And no, you are not eating enough now.

It doesn’t help that you eat massive quantities of food but never hit the required number of calories that you need. To add lean muscle mass, you need to consume at least 20 calories per pound of bodyweight.

You need to start adding calorie dense foods like steak, pureed vegetables, dried fruit, whole eggs and raw oatmeal to your diet.

High volumes of egg whites, veggies, cooked oatmeal and fruits may be healthy, but they’re not ideal for the hard gainer. If you continue eating as you do now, then you will have to almost constantly stuff your face for any results.

Related: A guide how beat bodybuilding plateau

Hard Gainer Training for Muscle

  1. Get enough sleep

When you sleep, your body recovers, and you build muscle mass. When you don’t get enough sleep, your body will start to break down your muscles when you next work out, since your body will be stressed.

As a bodybuilder, you don’t want that. As a hard gainer, you really don’t want that. You don’t have the same recovery capabilities as your peers, so you are going to especially need your sleep.

Be sure to allow your body to recover properly by getting at least 8-9 hours of sleep every night. This simple step will go a long way in the fight to overcoming being a hard gainer. If you don’t get enough sleep, you will always be a hard gainer.

  1. Drink those calories

Are you struggling to get all those calories into your body? Don’t despair, you can drink some of them.

The advantage of drinking a shake is that it doesn’t fill you up as easily as food does, so by drinking a shake every day, you can get a lot of calories in without having to add another meal.

Keep in mind that this does not include your pre- and post-work out protein shakes.

Mix up a whole bunch of calorie dense foods such as Greek yoghurt and/or cottage cheese, nut butters, ground flaxseed, coconut oil, ground/raw oats, milk powder, frozen fruits, et cetera. If you still struggle after that, then you can just add a weight gainer to your daily shake.

  1. Avoid isolation exercises

As a hard gainer, isolation exercises will not help you to reach your goals. Achieving ten sets of triceps exercises are not about to help you build big arms.

Compound exercises will help you to exercise all your muscles, including your smaller muscles which will help you to build a bigger mass.

By focusing on isolation exercises, you are just working one muscle group, which will not help you to get bigger.

As a hard gainer, less volume is usually better. Set bigger and heavier weight goals, and don’t focus on the fluff. So instead of triceps exercises, you could do shoulder press, bench press, incline press and other similar compound exercises. Focusing on compound exercises will help you get bigger.

  1. Cardio exercises

Most people will tell you to avoid cardio, and there is wisdom to this advice. But cardio keeps you healthy.

If you want to live a healthy lifestyle, keep your heart healthy. And, as bodybuilder, you work on your muscles- your heart is your most important muscle.

Keep it smart though, and do about 20-30 minutes of low intensity cardio about 2-3 times a week. This should get your heart rate pumping, get it healthier and it will improve your health.

This amount of cardio will also improve nutrient delivery to your muscles, and may even increase your recovery time. Which as a hard gainer, you will be grateful for. While avoiding cardio might be smart advice, doing smart cardio is better advice.

Related: Simple tips for beginners for muscle gain success

  1. Heavy weights, low reps

This might seem like contrary advice, and some bodybuilders might be unhappy about this advice.

But you’re a hard gainer, and you need to slightly modify the normal rules so that you can one day follow the normal rules. Your focus will need to be on heavy lifting, so keep your reps low. Like 6-10 low.

Since you’re cutting isolation movements, you don’t need to spend 10-15 reps on one isolated muscle group, you’re going to be working all of your muscles.

The best way to do this is not by increasing your reps, it is by increasing your weight. So, take a deep breath. You are going to have to find your motivation, and lift heavy, and lift big.

  1. Longer rest

Since you are lifting heavier, you need to rest for longer. If you rest for about 30 seconds after each set, you aren’t giving yourself enough time to rest.

You need to allow your body to rest before each set, not for you, but for your body. To perform at optimal levels, you need to rest for about 2-3 minutes between each set.

Remember that your mind recovers faster than your body. You might be all set to go, but your body wants to rest.

Take time to rest between each set, and you will begin see a change in your body. It might not seem like it, but enough rest is one of the keys to overcoming the hard gainer title.

  1. Embrace the fats

We have been conditioned to hate fats. Just the name makes us shudder, and we automatically conclude that fats are evil and must be avoided at all costs.

This is not true, and you will need to learn to embrace healthy fats if you ever want to be a successful bodybuilder.

Healthy fats are your new best friend. Why? Because they are loaded with muscle building benefits. And the best part? They are calorie dense!

But before you get too excited, don’t think that you can now skimp on carbohydrate consumption. Both factors are equally important to you. As a hard gainer, you need all the help that you can get. You need to ditch your fear of healthy fats immediately.

  1. Get the right carbs

After a workout, your body is in optimal muscle-building and recovery mode, and you need to take full advantage of that. You need to give your body the nutrients that it needs to build replenish glycogen and boost your recovery.

After working out, choose carbs like maltodextrin, waxy maize, Vitargo or dextrose. This will be the first thing that you need to implement if you skip carbs after your workout.

If you start doing this, you will notice a change in your body. You’ll notice increased strength, fuller muscles and faster recovery.

There may be no miracle cure to being a hard gainer, but by changing a few factors in your normal routine, you can overcome being a hard gainer.

  1. Don’t fear overtraining

It is true that overtraining exists. But usually in the case of an elite athlete. You probably are not overtraining.

While you’re following the workout of an elite bodybuilder, you are probably neglecting your recovery, and are therefore experiencing overtraining-like symptoms. Understand this, you are not that celebrity lifter.

Do not neglect your recovery, or else you will always be a hard gainer. You need to get 8-9 hours of sleep, you will need to find a balanced diet- and stick to it.

You need to reduce stress in your life and you will need to do these things religiously. It might not seem glamorous, but it is the answer to your hard-gaining problems. Don’t look at them, look at you.

  1. Balance your volume

There is a lot of conflicting advice out there. Some recommend high volume, while others recommend low volume. What do you need to do? You need to find a balance.

You have probably read many blogs and articles that urge you to do short, infrequent and heavy loads.

That sounds great on paper, but might not work for you. You need to find your volume sweet spot. What you need to do is log how much you can handle.

Start at a low volume, and you will notice that you get stronger, but you aren’t gaining, that is when you slowly need to increase the volume. Remember that volume is trainable, and as you progress, your volume sweet spot will change.

  1. Stick to the basics

Naturally, you want to head straight for the fancy workouts that all the big-name body builders are doing.

You have got a catalogue of impressive routines and exercises, along with a long list of super-secret programs that promise to make your bigger that Dwayne Johnson.

And that is great. But you need to put down all the catalogues, and ask a trainer to help you come up with a simple routine.

These guys are experienced and know what they’re doing. It will not seem all that exciting, but the basics will get you far.

Once you have conquered your hard-gaining problem, you can try out all those impressive routines. Although, you might find that you prefer those boring old basics.

  1. Stay focus

As a bodybuilder, you have a long road ahead of you. This road will not end in a few months, you are strapped in for the long haul.

That is not a bad thing, it just means that you need to be patient and determined. You need to remember that there are no fad diets or routines that will launch you into the big leagues. You need to buckle down and work hard- especially as a hard gainer.

Don’t despair though, it is a fun journey, and most of all: it is very rewarding. It might seem like you’re stuck in the hard gainer field, but like I said, bodybuilding is a long journey.

In a couple of years, you will have faced and overcome much bigger challenges.

The Long Haul:

Bodybuilding is a one of a kind type of journey. There is no definable finish line and there is no first or second place. Don’t do it to outdo others, because you won’t get far. That type of competition is for the athletes. You need to do this for you.

You need to find your motivation, and stop looking at the elite athletes. Yes, they are impressive, but your journey is your own.

Envy will not drive you far, you need to push yourself with a worthwhile motivation. That is the only way that you will find the determination needed to push through the hard gainer phase. But you will do it, and it will be impressive.

Beginners Bodybuilding Guide


So, you’re new to bodybuilding. It is great to see you joining the bodybuilding world, and we warmly welcome you. There are a lot of different reasons why you have joined this lifestyle, and we can’t pretend to know all of them.

But here you are, and it is great that you have decided to join us.

But now that you have decided to start bodybuilding, you might feel lost in an ocean of terms and equipment. You know where you want to be, but you aren’t quite certain how to get there yet. Don’t worry. We are here to help.

We’re going to take you on a guided tour of things that we had to learn the hard way or get from seasoned bodybuilders. We’re going to give you 15 tips that you’re going to need as you start off on this incredible path. Let’s begin, shall we?

  1. Stick to free weights

When you start building a house, you don’t dive straight into furnishing an empty lot. No, there is still a lot of work that needs to be done before you can move on to the fancier stuff.

The same applies to bodybuilding. You might be looking around and seeing a whole lot of shiny machines that do incredible things. But you’re going to ignore all the glitz, and get down to building a foundation.

Free weights are weights such as dumbbells, kettle-bells and the like. These weights don’t constrain your movements and will therefore require more effort from your stabilizer muscles.

This will strengthen these muscles and help you a lot as you move forward. The shiny machines with their constrained and fixed movements will be great for later, but right now, you’re focusing on your foundation.

  1. Focus on compound movements

Thanks to the internet, there are a lot of different articles out there with a lot of interesting workouts. Each one promises wondrous results and help for things you have never even heard about before.

That is great. But you need to leave your web article at home when you go to the gym. Those exercises are not for you yet.

You need to focus on the basics, and you will see that even seasoned veterans still use these exercises. Compound movements are what you will be focusing on.

Compound movements are exercises which focus on more than one muscle group. Squats, deadlifts, barbell bench presses, military shoulder presses and the like are your new best friends. They should not be missing from any of your routines.

Isolation exercises are for later. Once again, you need to have a certain level of strength and experience to move on to the more advanced stages.

Be patient; one day you will be using all those bookmarked bodybuilding exercises. And, as I mentioned before, you will see all the bodybuilding giants adding these exercises to their programs.

These compound exercises will be with you all the way, so don’t knock them until you have perfected them. And by then you will have a deeper appreciation for them.

Bodybuilding Beginners of Today

  1. Learn the correct form of each exercise

Do you want to be injured? No, of course not. Nobody in their right mind goes into the gym expecting to get injured. Injuries will set you back and hinder your progress phenomenally.

That, and it will hurt- a lot. But you’re going to get injured if you walk into a gym expecting to nail every move perfectly. Slow down, newbie. You need form.

Each exercise is unique, and you will need proper form when tackling these exercises. Remember that you don’t know much, and you’re going to have to swallow your pride and ask for help.

If possible, ask a trainer, or a bodybuilding friend. If you go into the gym without proper knowledge of how to execute the relevant exercises, you’re in for a world of hurt.

Most gyms have personal trainers who would be glad to help you out in the beginning. They will also be the best people to spot your mistakes and help you out.

They are also paid professionals, so they won’t laugh at you. Besides, you can rest assured that you aren’t the worst person they have ever trained. In the beginning, you need to take every precaution to make sure that you don’t end up benched, in all the wrong ways.

  1. Have a program and stick to it

The quickest way to fail at bodybuilding is by going into the gym, and just winging it. That sort of aimless mindset will have you failing before you even begin.

You need to ask a personal trainer, or seasoned bodybuilding buddy to help you out. Ask them to help you come up with a beginner’s schedule that maps out what exercises you need to do, how many sets, how many reps, et cetera.

As you become more experienced, you will be able to map out your own program, which will be better suited to your needs. But right now, you need the help.

Another great way to map out your program and stick to it, is by recruiting a friend to join you. When you have someone, who is equally as clueless, and equally as motivated, you will be able to get a lot more done.

A friend will help you to stick to your goal, and you will always have a spotter. Which will come in handy quite soon. When you have someone who is on the same journey as you, it will be easier to laugh off your mistakes, and make it to the gym on time.

  1. Don’t train everyday

Do you know when muscle is built? Is it when you are exercising, or when you are resting? Many people get this answer wrong, and it leads to overtraining, which eventually leads to a plateau.

Which is somewhere you do not want to be. The correct answer is while you are resting.

While you exercise, you are putting your body under stress. This results in your muscles breaking down. While you rest, your body builds muscle, and that is why rests are so important.

Now, look at your program. If the person who helped you knows what he is doing, you should have 3-4 rest days a week. If not, then you have asked the wrong person to help you.

As a beginner, you don’t need to work out more than 3-4 times a week. You should be resting every other day. If you push it more than that, you will experience a lack in strength and progress which will discourage you.

You don’t need to face a plateau when you have just begun. When you do start experiencing progress, don’t take it as a sign to over train. There is never an excuse to over train. Seriously, trust me.

  1. Train each muscle group every week

Don’t take the above tip as a sign that you should lessen your workouts. Don’t get me wrong, you still need to work hard to get those gains.

They will not just come in all by themselves. You do need to train your muscles to get strong, that is just a fact. Just as too many workouts will hinder your progress, too few workouts will have the same effect.

You must find the perfect balance, or else you will be facing no progress, which will once again lead to some serious discouragement.

To find your perfect balance, you need to start by training each muscle group every week. Your program should contain a healthy mix of compound and isolation exercises.

While compound exercises focus on two or more muscle groups, isolation exercises focus on one specific muscle group.

As a bodybuilder, you need to train all your muscles. Your whole body needs to be accustomed to training, or you will start to look very strange. That is something that you do not want.

By focusing on all your muscle groups, every week, you will start to notice some definite improvement before long. You will find your balance before long.

  1. Gradually increase the weights

Stop looking at how much weight the guy next to you is benching. You need to focus on yourself. You will not start out among the greats and bench staggering amounts. In fact, that is the quickest way to hurt yourself.

And do not take your first signs of progress as a sign to heap on the weight. A problem that most beginners face is biting off more than they can chew. They overestimate what they can bench, and are left red-faced and struggling.

Start small, and add the weights as you can handle. This is where modesty is needed. Modesty is knowing what you can and cannot handle.

Once you know the form of each exercise, you can gradually increase the weights for each exercise. Keep track of how much you lift, and be sure to keep an eye on your progress as well. Every two weeks, you need to slightly increase the weight.

This careful consideration might seem unnecessary at first, but it is the best way to keep increasing your strength. As you do this, you will not only get stronger, but you will also see your progress first-hand, which is the encouragement you need to continue lifting.

  1. Avoid Junk food

You have done it! You are on your way to sure bodybuilding success, and you could not be happier. You are sticking to your program, and you are loving the progress. You finally understand what that “pumped” feeling feels like, and you understand the world of bodybuilding.

It is a great moment for you. But now, on your way home, you catch sight of a fast food restaurant, and your stomach is rumbling. You really want a treat. Surely some take out might not be such a bad idea? After all, you have been doing so well lately.

No. Just no. A treat here and there is not a bad thing, but junk food in general is a bad idea. Your diet is a very important part of the bodybuilding journey.

You cannot work hard at the gym, come home to a bunch of junk food and expect gains. Your body is only as good as the fuel that you put into it.

If you want to ensure that your bodybuilding journey is a success, you need to make sure that your diet is as strict as your program. You don’t want to sacrifice all your hard work for binge eating.

  1. Eat a lot of protein

Time for a basic biology lesson. Are you ready? What are the basic building blocks of muscle? Protein!

What are you, as an aspiring bodybuilder, trying to build? Muscle!

What should you be eating more of? Protein!

As an aspiring bodybuilder, you need to eat correctly. Remember, lifting weights and hitting the gym is only half of the battle.

You need to eat chicken, milk, eggs, dairy products, some nuts and vegetables. Basically, you need to be eating food that are sources of a lot of protein.

You’re going to need that protein if you ever want to get anywhere in the bodybuilding world. Most experts recommend one gram of protein for each pound of bodyweight. But what if it becomes a bit difficult to do that?

Then protein shakes are your best friend. Remember that you must consume that amount of protein everyday if you want to continue down this bodybuilding path.

Plan your diet around these new dietary recommendations, and don’t make the mistake of thinking that you are the exception to the rule. These recommendations are in place to help you. As a bodybuilder, your body needs to be running at optimal performance for you to see progress.

  1. Be in a caloric surplus

We eat to fuel our bodies. When we are active, or perform any activities, our bodies burn calories. As a sedentary person, you had to be careful not to consume more calories than you burn, because then those calories are stored away as fat in case of an emergency. As a bodybuilder, you need to consume more calories than you burn.

Use a calorie counter to figure out your basal metabolic rate (BMR) and adjust it according to how active you are. If you have a sedentary job, obviously you will need to consume less calories, and vice versa.

As a bodybuilder, being in a caloric surplus is like having a bit of a safety net. When you are hungry, your body will start breaking down your muscles to feed your major organs, which is something that you would presumably like to avoid.

  1. Eat more often

You are going to be hungrier. As any seasoned bodybuilder will tell you, you are going to be hungry almost all the time, unless you adjust your diet accordingly.

At first, it may stress you out, but it does make more sense when you think about it. Your body is using up a lot more food than before, and you must compensate for that. You also need to avoid being hungry to prevent your muscles from breaking down, which will hinder your gains.

So, how often should you be eating? You need to eat every 3-4 hours to avoid being hungry. This means that you will be having 4-5 meals every day.

It will be an adjustment, especially to your food budget, but it is a necessary allowance that needs to be made. Your body is working much harder than before, after all.

  1. Eat fruits and vegetables

Just because you need to eat more, does not mean that you can stuff your face with junk. You want your body to perform at optimal levels; that means that you need to eat optimal food.

Besides eating macronutrients (such as carbs, protein and fats) you also need a whole bunch of micronutrients (vitamins and minerals). So, back away from the sweets aisle, and go get yourself an apple or two.

You’re going to have to incorporate a lot of healthy vegetables and fruit into your diet if you want to get the most out of your workouts.

If you really want to eat fast absorbing carbs, usually foods with lots of sugar or white flour, the time to do so is right after your workout. And even then, it should be done sparingly. Don’t wreck all your hard work just because you don’t want to cook tonight.

  1. Rest and recover

Are you a night owl? Because, you need to sleep. Remember, your muscles only grow when you’re resting, or more specifically sleeping.

Even then, your muscles only really grow when you achieve REM sleep, so you need to get in a healthy amount of sleep (between 8-9 hours). Only then will you be able to see any real progress.

You need to organize your schedule around your bodybuilding, not the other way around. You cannot expect to live the same way as before and see considerable progress. Bodybuilding is a way of life for a reason.

It takes dedication and determination to get to any kind of skill level. It also requires you to have a healthy balance. You need to make sure that you are in bed for 8-9 hours of sleep most nights if you want to see real progress.

  1. Be cautious

You are still a newbie, a beginner in a vast world of things that you still have to learn. And that is okay. You will catch up and learn everything that you need to, but that takes time.

You can’t expect to learn everything overnight. You are going to need a lot of patience if you want to navigate this world successfully. You can’t get impatient and rush into things; otherwise you’re going to be worse off and you could even become injured.

That is why you need to take the time to get to know the forms of each exercise. But, you also need to be cautious when you make progress.

You need to get a safety belt for lower back protection. It might not seem like an important piece of equipment if you don’t have back pain. But you do not want back problems, and so you need to take preventative measures now, before it is too late.

  1. Be an athlete

Athletes have always been respected. In every culture, in every time, athletes have earned a special place in society. That is because they are hardworking, determined individuals whose hard work is proven by their skills.

Their dedication leads them to show their devotion to their sport in every aspect of their life. A true athlete will not lead an unhealthy lifestyle. They stand apart and everything they do is for the good of their bodies.

You need to be like an athlete. Bodybuilding requires determination. You should train like an athlete, but most importantly, you need to live like an athlete.

Your diet and training program are essential, but so are your habits. You need to avoid excessive drinking, smoking and other unhealthy habits. If you do not, you will not experience proper progress. You will work harder than everyone in your gym, but still not see results.

You need to be focused on your goal and be determined to live like an athlete.

The Bodybuilding Journey:

You’re only a beginner on an incredible journey. And like most journeys, you are going to need some help. Do not hesitate to ask for it. If there is no-one you can ask, do the research.

Find a friend to join you, and make the necessary changes in your life. Get help in drawing up a program, adjust your diet and be safe in everything you do.

Apply these tips and you will navigate the bodybuilding world with knowledge beyond your skill level. And remember- have fun.  You’re only a beginner, so laugh it off and don’t take yourself too seriously.

5 Reasons Young Men Prefer Fitness Supplements to Boost Results

Nowadays, more and more young men and women are starting to take fitness supplements.

And the benefits of them taking them are very evident in the results they post online. Search How to get ripped and cut or its variations on social media to see for yourself.

However, even with the increasing popularity of fitness supplements and their apparent effectiveness, many young people are still skeptical about them.

You may be one of them. If you are, then read on. This is because in this post we will reveal the five key reasons why young men are taking bodybuilding supplements.

The reasons will reveal to you that you have been missing out big on many legal, natural, and safe bodybuilding benefits. Benefits that could have by now enabled you to make a lot of progress in your bodybuilding journey.

Behold: the five key reasons why young men take fitness supplements:

Fitness Supplements Foods

To Get Big Faster

One of the most difficult things to do in the gym is to get big. It is even more difficult to get big faster.

However, with the help of supplements such as whey protein and BCAAs, it is easier to get big. This is because the supplements contain amino acids that are important for stimulating muscle growth and development.

Apart from triggering the muscle development, the supplements also have the ingredients needed for the actual process of building muscles.

Therefore, in contrast to someone who doesn’t take such supplements, a bodybuilder will have excess protein to build muscle. And with enough protein in your system, you only need to train hard to stress your muscles and the growth will happen.

Getting big faster is the number one reason why youths are taking fitness supplements.

To Burn Fat

Almost immediately after getting big, most young men will embark on cutting. Cutting is the process of burning fat to reveal lean body mass after a bulking phase.

Cutting without the aid of supplements is a long and useless process. It involves heavily restricting your diet and doing a lot of cardio. And since you are restricting your diet and doing cardio, you could end up looking skinny instead of shredded after a couple of weeks.

In contrast, with the aid of cutting supplements and fat burners, you will find when you check this article: how to bulk and cut, you could cut quickly in a few short weeks without losing any muscle.

The cutting supplements will have you looking well-chiseled instead of skinny. This is why experienced young men are preferring cutting supplements instead of cutting without any aid which does not make any sense.

To Get Fuel and Energy for Workouts

This is kind of the number two reason why young men are taking bodybuilding supplements.

It is not unusual to feel too tired to go to the gym after a long day at work. It is also not unusual to feel tired after strength training or running for about 30 or 40 minutes.

It is for these reasons that young men take pre-workout supplements and shakes. Most pre-workout supplements and shakes have got stimulants such as caffeine that provide energy and fuel for workouts.

Others have got arginine (an amino acid) and/ or Creatine (a natural enzyme). These compounds are also known to provide energy and delay fatigue.

To Recover Faster and Completely

Most post-workout supplements are made for the sole purpose of recovery and aiding muscle repair and growth.

Those who love doing intense strength training exercises frequently usually get the best results. However, the human body is not built for frequent heavy training.

It needs time to regrow and rebuild. Of course, every sane bodybuilder will have one, two, or three rest days throughout the week but that is not the point.

Even with rest days accounted for, your muscles cannot repair themselves on their own within 48 hours.

Thus, it is usually very difficult to heavy train frequently during the week.

Nevertheless, some very clever researchers have made post-workout supplements that have made frequent heavy training possible.

The supplements include those with ingredients such as L-arginine, Glutamine, Whey protein, BCAAs, Omega-3, and probiotics. Ingredients that are known to accelerate recovery, muscle repair, and joint repair.

This is probably the number one reason why middle-aged bodybuilders take or should take fitness supplements because their rate of recovery is slower than for younger bodybuilders.

To Support the Body And Ensure They Are As Powerful As They Can Be

Apart from the above reasons for taking supplements, young people also take supplements to improve their wellbeing.

Why? Because unlike ordinary people, they need to be strong and healthy consistently. Obviously ordinary people also need to be strong and healthy but bodybuilders need it even more.

The purpose of this is to ensure they continue being capable to push weights and to progress steadily in their bodybuilding journey.

For the above reasons, young men take various supplements to improve focus, to improve concentration, to improve their wellbeing, to improve their mental health, and to improve cardiovascular health.

Some of the supplements commonly used to improve health and wellbeing include Omega 3, fish oil, vitamins, iron, and zinc.

Wrapping Up and Conclusion

As this post has made it obvious, there are many good reasons to take fitness supplements. Obviously, you do not need to take a lot of supplements to succeed in your bodybuilding journey.

The reason why is that normally your diet should be providing you with all the nutrients you need for the reasons above. You usually just need one or two supplements and that’s it.

So plan your diet first and make it as balanced and as nutritious as possible. And then find out what you need to supplement and buy it.

Most people cannot get enough protein from their food hence they usually get whey protein first.

So if you are unsure of what to get, get whey protein product first to discover the wonderful benefits of supplements before later determining if you need any other supplement.

Nutrition Tips for Improving Your Health

Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet. You ought to eat foods that contain vitamins and minerals. This incorporates fruits, vegetables, whole grains, dairy, and a source of protein.

Ask yourself the accompanying questions. If you answer yes to any of them, converse with your doctor about your health. You may need to improve your dietary patterns for better nutrition.

  • Do you have a health problem or risk factor, for example, high blood pressure or high cholesterol?
  • Did your doctor reveal to you that you can improve your condition with better nutrition?
  • Do diabetes, cancer, heart disease, or osteoporosis run in your family?
  • Is it accurate to say that you are overweight?
  • Do you have questions about what foods you ought to eat or whether you should take vitamins?
  • Do you feel that you would profit by observing a registered dietitian or somebody who represents considerable authority in nutrition guide?

Way to improved health

It can be hard to change your dietary patterns. It helps if you concentrate on little changes. Rolling out improvements to your diet may likewise be beneficial if you have diseases that can be aggravated by things you are eating or drinking.

Side effects from conditions, for example, kidney disease, lactose bigotry, and celiac disease would all be able to profit by changes in diet. The following are recommendations to improve your health. Make certain to keep in contact with your doctor so they know how you are getting along.

Locate the solid and weak points in your present diet. Do you eat 4-5 measures of fruits and vegetables consistently? Do you get enough calcium? Do you eat whole grain, high-fiber foods? If in this way, you’re in good shape! Keep it up. If not, add a greater amount of these foods to your day by day diet.

Monitor your food allow by recording what you eat and drink each day. This record will enable you to evaluate your diet. You’ll check whether you have to eat pretty much from certain food gatherings.

Consider asking for assistance from a dietitian. They can enable you to take after an uncommon diet, particularly if you have a health issue.

Nearly everybody can profit by reducing unhealthy fat. If you presently eat a considerable measure of fat, focus on reducing and changing your habits. Unhealthy fats incorporate things, for example, dim chicken meat; poultry skin; fatty cuts of pork, hamburger, and sheep; and high-fat dairy foods (whole milk, butter, cheeses). Approaches to reduce unhealthy fats include:

As opposed to frying meat, bake, grill, or sear it. Remove the skin before cooking chicken or turkey. Take a stab at eating fish in any event once per week.

Lessen any additional fat. This incorporates butter on bread, sharp cream on baked potatoes, and plate of mixed greens dressings. Utilize low-fat or nonfat forms of these foods.

Eat a lot of fruits and vegetables with your dinners and as snacks.

Read the nutrition names on foods before you get them. If you require help with the names, ask your doctor or dietitian.

When you eat out, know about concealed fats and bigger bit sizes.

Remaining hydrated is critical for good health. Drink zero-or low-calorie beverages, for example, water or tea. Sweetened drinks include loads of sugar and calories to your diet. This incorporates fruit juice, pop, games and energy drinks, sweetened or flavored milk, and sweetened iced tea.

Things to consider

Balanced nutrition and normal exercise are useful for your health. These habits can enable you to lose or look after weight. Attempt to set realistic goals. They could be making a portion of the little diet changes recorded above or strolling every day.

Doctors and dietitians propose making healthy dietary patterns a piece of everyday life as opposed to following trend diets. Nutrition tips and diets from different sources can be deceiving. Remember the advice beneath, and dependably check with your doctor first.

Mystery diets aren’t the answer. Prevailing fashion or here and now diets may guarantee to enable you to lose weight fast. Be that as it may, they are hard to stay aware of and could be unhealthy.

Great nutrition doesn’t arrive in a pill. Take a stab at eating an assortment of foods instead. Your body benefits most from healthy whole foods. Just take vitamins that your doctor endorses.

Diet programs or items can mistake you for their cases. The vast majority in these promotions get paid for their supports. They don’t discuss symptoms, problems, or regained weight.

6 Vital Nutrition Tips for Seniors

Vital Nutrition for AdultsAs people age, their diets may need to change, particularly if their diets are not well-balanced. For the most part, doctors will prescribe a well-balanced diet for older adults, implying that they ought to eat a variety of fruits, vegetables, proteins and whole grains to keep up and improve overall health.

As indicated by Ruth Frenchman, registered dietitian and representative for the American Dietetic Association, notwithstanding eating a healthful variety of foods, there are specific things a caregiver can combine into their much-loved one’s diet to boost his or her health.

Get ready Meals Rich in These Nutrients

Omega 3 Fatty Acids

The acids have been demonstrated to diminish inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different sorts of fish. Your older relative ought to have foods rich in this supplement twice every week. If this is incomprehensible, check with their doctor to check whether an Omega 3 supplement would be beneficial.


The requirement for calcium increases as people age. This is principally to safeguard bone health. One included advantage of calcium is that it brings down blood pressure. The World Health Organization (WHO) suggests that adults over the age of 50 get no less than 1200 milligrams for each day of calcium – equivalent to around some fortified squeezed orange, dairy milk, or fortified non-dairy milks, for example, almond or soy.

Leafy greens like kale and turnip greens are additionally incredible sources of absorbable calcium. Many people think that its testing to expend this much calcium every day by eating and drinking, so check with your adored one’s doctor to check whether he or she should take a calcium supplement.

Limit Sodium Content

For those with hypertension (high blood pressure) a standout amongst the most critical things caregivers can do to help lessen a friend or family member’s hypertension is to get ready foods that are low in sodium.

A great many people are amazed to discover that additional table salt records for just a little percent of sodium content in food. Frozen, processed and eatery foods are typically extremely high in sodium, and ought to be kept away from or just be a little piece of the diet.

Crisp and frozen fruits and vegetables, dry beans, unsalted nuts and nut butters, and grains like brown rice and oats are on the whole foods that are normally low in sodium, so attempt and consolidate them however much as could reasonably be expected in their diet.


As people age, they don’t get thirsty all the time, despite the fact that their bodies still need a similar measure of liquids. If you notice that your adored one is not drinking liquids all the time, ensure that you give them it. If they don’t feel thirsty, odds are they may not consider drinking a glass of water.

If you are worried that your cherished one may not be legitimately hydrated, check his or her pee. Pee is the surest indication of hydration or absence of it. If their pee is clear and light, at that point they are probably legitimately hydrated. If, be that as it may, their pee is dull or potentially overcast, they should begin drinking more liquids.

Step by step instructions to Help a Senior Make Dietary Changes

Rolling out dietary improvements can be difficult for anyone. It can be particularly difficult for older adults, however, because people stall out in habits. If your adored one needs to roll out dietary improvements to increase their health and well-being, there are specific things that you, the caregiver, can do to help with the change. Frechman suggests three essential territories in which caregivers can offer assistance.

Consolidate Changes Gradually

Older people are typically wary of change. They have to roll out little improvements step by step. As the caregiver, you ought to strengthen this and ensure that your adored one is fusing the new foods into their diet.

For instance, if your parent is diabetic and requirements to alter their sugar admission consistency, join oats as breakfast more than once every week. As they get accustomed to it, oats can be added to three to four times each week. If your parent typically eats white bread, give them a wheat bread sandwich several times each week, and continuously increase it with the goal that white bread is totally removed of their diet.

Set an Example

At the point when an older grown-up needs to change their diet for health reasons, they can get a handle on singled. Eating is a social action and it is vital to eat dinners with your cherished one. It is similarly imperative that when you eat with them, you eat an indistinguishable foods from them.

When taking a seat for a family dinner, don’t make a unique supper for your maturing adored one and something else for every other person. By eating with them and eating an indistinguishable foods from them, the dietary changes being made won’t appear to be so radical.

Make Smoothies

Now and then older adults basically decline to roll out vital nutritional improvements, regardless of the possibility that they are doctor suggested. People with dementia, particularly, may decline to eat certain things. Be innovative. If your adored one needs protein, take a stab at making them a smoothie with wheat seed.

Wheat seed is not a supplement that may collaborate with doctor prescribed solutions, yet a genuine food with high measures of protein. Some of the time, foods can be mixed into a smoothie to ensure that your cherished one expends the essential supplements.

Nutrition and Energy The Pathway For Life

Good Nutrition and Energy

An active lifestyle, including sports and exercise, requires that you pick the correct sorts and amounts of foods to replace fuel stores that you burn for energy.

This requires a sensible way to deal with planning your diet by devouring a wide variety of foods in direct amounts for the full spectrum of nutrients they give.

Eating a variety of foods at dinners and snacks enables nutrients to work better together.

As examined in Unit 2, food decisions ought to be wholesome, not originating from a lot of prepared foods which need nutrients.

Different contemplations for food decisions require a more critical take a gander at carbohydrates, proteins, and fats, or macronutrients, which means the primary nutrients in your diet required in the best amount.

We will talk about every nutrient and its attributes as far as energy and performance for athletes, and people inspired by fitness.


These are the establishment of an optimal diet for athletes. Foods that include carbohydrates are grains, fruits, and vegetables, likewise milk and yogurt. Carbohydrates perform a few essential capacities for a competitor. They are a brisk source of energy.

food and energy nutritionAbove all however, carbohydrates replenish muscle and liver glycogen stores.

Glycogen is the body’s stockpiling form of carbohydrates and is an essential fuel for athletes. Glycogen is stored generally in the muscles and liver.

The quality of the carbohydrates is essential towards putting away glycogen.

Straightforward and refined sources of carbohydrates are not as compelling as wholesome, complex sources.

Wholesome carbohydrates give vitamins, minerals, and fiber, while refined carbohydrates are prepared foods with a much lower nutrient substance.

Carbohydrates can likewise be ordered with respect to how they influence blood sugar levels. The positioning framework that portrays the blood glucose profile of a food is alluded to as the glycemic index.

In this system, fifty grams of unadulterated glucose is the reference point, and is assigned a glycemic index of 100; that is your beginning stage.

Every single other source of carbohydrate are tried in fifty gram measurements and contrasted with glucose.

High glycemic foods have a glycemic index more prominent than seventy, moderate fifty to seventy, and low glycemic foods score under fifty. Utilize the accompanying tutorial to additionally explore the utilization of the glycemic index.

Wholesome grains are great sources of carbohydrates. They contain fiber and B vitamins which are essential for replenishing glycogen stores.

Entire grains are likewise rich in vitamin E and cancer prevention agents which help to repair body cells and avoid disease.

Instead of regular white bread, attempt entire wheat pasta, dark colored rice, lentils, dark beans, or for something else attempt quinoa, kasha, or spelt. Search for “entire grain” on your food names in the market.

Fruit as a carbohydrate source is rich in vitamins A, C, and phytochemicals. Illustrations are papaya, mango, kiwi, guava, apricots, melon, and nectarines.

These are likewise great sources of energy for athletes. Vegetable sources of carbohydrate like sweet potatoes, carrots, and red peppers are likewise high in fiber, Vitamins An and C, and folate are largely essential to the upkeep and repair of the body, which is clearly imperative to athletic performance.


While carbohydrates are a staple for the competitor, protein is additionally required to perform your best. Protein assumes a critical part in the growth, repair, and upkeep of muscle tissues. Protein is needed to form hemoglobin, the substance that conveys oxygen to exercising muscles.

In delayed activity, protein can likewise supply fuel for energy. Your protein intake can make up fifteen to twenty percent of your day by day energy intake, which ought to be in the range of 0.5g – 1.0g/lb. in a developing teenage competitor, contingent upon the level of activity.

If you are an bodybuilder, athlete or looking to build muscle mass and serious size and power, you cam check the SlimTree mass gainer online for top weight and mass building supplements and stacking options!

Protein needs are effortlessly acquired in the United States. Indeed, the vast majority have a tendency to overeat protein. Lean meats, poultry, fish, and eggs are the most concentrated source of protein.

Large portions of these animal proteins are likewise great sources of iron and zinc. Fantastic plant sources of protein include tofu, beans, lentils, and a few grains like quinoa.

Having a supper of cereal and milk in the morning, a snack with almond butter, lunch with lean meat like turkey, and a tofu panfry for dinner, in mix with other dairy and entire grains is an illustration way to deal with meeting your protein needs.

How Eating The Proper Foods Can Help You Lose Weight

Regardless of what the safe amount of fat somebody needs to lose, it is about the help and motivation that decides the results. There’s an assortment of many well-balanced meals to look over, however mixing the proper foods with each other to help the body to burn off weight is Proper Weight Loss Foodnot easy; and what is ideal for one may not work for you.

Knowing how to lose weight, isn’t generally about what you eat, it truly is exactly the amount you eat until being full. The best approach to do this is basically by modifying your particular eating routines however not starving yourself. The Larger part of individuals body young and old will contain a lesser amount of fatif they decide to eat less food during the day; unfortunately, our body will do the opposite of this theory.

Yes, it’s that dreaded word “Working out,” Moreover remember to pick an exercise that you appreciate and this will make it delightful while you watch those pounds burn off.

Eating food like a bird that comprises practically zero fat will never work either, just because your body will typically store excessive fat to shield itself from starving when hungry.

Is There Any Genuine Diet Solution Out There?

To be honest, essentially no there’s not. Just essentially being comfortable with decisively how and furthermore the reason why our bodies store muscle to fat ratio ratios when compared with your dietary habits has all been verified. Having little meals all the more regularly burns more muscle to fat ratio ratios for the way that your body won’t be in a yearning mode.

Below is a couple of different healthy foods that don’t only taste sublime, yet genuinely really do help you to lose fundamentally more fat.

Eggs are a good source of Riboflavin, Vitamin B12 and Phosphorus, and an excellent source of amino acids and also Selenium.

Certain beef is more prominent in an assortment of different nutrition and furthermore, contain a little quantity of the unwanted impurities that our bodies store. Beef encourages you to burn unwanted Tran’s fatty acids into healthy muscle mass.

Avocados have 34% of the recommended fat of 2000 everyday calorie use, which is a high volume. Raw avocados are a fantastic source of healthy fiber, vitamins A, C, D to give some examples and Calcium, Magnesium, Potassium, and additionally, contain 110 grams of water to help you to break down excess muscle to fat ratio ratios.

Nuts are a source of an expansive quantity of fat, in any case, they are rich in heart-securing unsaturated healthy fats that also help burn off unhealthy unwanted fat.

These healthful unsaturated fats are by standard means developed in nuts, so by remembering this, you will positively settle on healthier meal choices. Also, they supply high levels of nutrients, for example, vitamins, minerals, alongside antioxidants and unquestionably are a perfect approach of getting fiber and protein, which obviously, you understand encourages you to manage blood glucose levels and can help fat loss.

 By keeping up healthy levels of fat burning hormones in one’s body and having the capacity to manage your yearning levels and cravings so you mainly consume fewer calories by and large, in spite of the way that you may be eating a high in fat foods.

Certain fruits and berries like cherries and blueberries comprise of a greater amount of the active antioxidant anthocyanin than whatever other fruit. Watermelon is another significant expansion to virtually any weight loss diet plan just because it is low in calories and is 92% water.

Seeing how to lose 10 pounds or how to lose 20 pounds just begins with your diet plan. Accomplishing your particular focuses on that you have for your immediate fat loss diet plan takes some dedication, incorporate things like these sorts of food things to your weight loss system and I know you’ll have an effective weight loss program.


Lose Stomach Fat In Your 50s With Flat Stomach Foods

diet paln to lose weight

Flat Stomach FoodsWhile being more than 50 has a great many benefits, there are still a lot of challenges and being overweight can be one of them. In the light of all the data about the health risks of being overweight, reducing your stomach fat is one test you have to address.

The best and quickest approach to do this is by changing your eating habits to incorporate all the more flat stomach foods. There are a lot of them quickly accessible, yet you do need to change some ingrained diet to lose belly fat, and this is the crucial step.

Foods To Avoid

There are the obvious foods you know, try not to be eating or eating just sparingly, and there are the ones that are not all that obvious. These are cakes, cookies, sugary drinks – including commercial natural product juices – most processed breakfast cereals, most foods that are white, for example, bread, sugar, and rice. Different foods to avoid are deep fried fast food and any takeaways cooked in commercial cooking oil (trans fats).

The white flour and sugary products break down quickly in your body and send your blood sugar up. Your body produces insulin to balance your sugar. Insulin is a storage hormone, which stores fat for crises. One of the spots it stores the fat is on your stomach.

On the off chance that this continues happening much of the time and over a long stretch, your body experiences difficulty producing the insulin to control your blood sugar. This is the place you pancreas can break down, and you can get diabetes.

So always eating the wrong food can produce these two serious side impacts alongside various other health issues. The net result is you are getting greater and unhealthier – not what you are hoping to do.

The takeaways cooked in trans fats, which is most commercial cooking oil, stack up your body with artificial human-made fats that have no health benefits. They send up you awful cholesterol and load up your body with fat that settles around your liver and your stomach, among different spots. There is a decent possibility these foods have added to your stomach fat throughout the years.

Foods To Eat

There are flat stomach foods, which do as they propose. These are foods like nuts, fish, lean meat, beans,  products of the soil. Your creative ability just limits the recipes you get from those fixings. Truth be told, there is most likely more data about healthy recipes now at that point there has at any point been. Many chefs and food specialists are catering to healthy diets and utilizing usual fixings.

In any case, for these foods to work, you do need to roll out an improvement, yet that is all you need to do to get results, and you will be astounded how quickly you begin to lose your stomach fat. You should think about in the matter of how you will roll out the improvement, so there is some burden. However, this is a little price to pay to get the fulfillment of seeing your stomach fat reduction and knowing you are protecting your health.

You can make a move now by supplanting the fat producing foods you have been eating for a long time with healthy, flat stomach foods and enjoy looking and feeling better through your 50s and past.

Organic Sweet Plantain Rice Recipe

super foods for muscle growthI made this dish the other night, and it was a hit, in fact, my wife loved it so much she went back for seconds… and so did I.

This dish is easy to make, full of nutrition, with a nice sweet flavor that even the kids will love. This dish is a full spectrum “Whole Foods Plant Based Recipe” that everyone will enjoy. And most supermarkets have plantains these days.

And if they don’t have ripe plantains just let the green plantains sit on the counter for 3 or 4 days… they will turn yellow and become very sweet.


  • 4 – Medium Organic Ripe Sweet Plantains – Chopped
  • 4 – Medium Organic Eggplant – Chopped
  • 4 – Ears of Organic Corn – Fresh Corn Removed from the Cob or Frozen will Work
  • 2 – Organic Red Bell Peppers – Chopped
  • 6 – Cups of Organic Brown Rice – Cooked
  • 3 – Cups of Organic Kale – Chopped
  • 8 – Cloves of Organic Garlic – Minced
  • 1 – Large Organic Yellow Onion – Chopped
  • 4 – Organic Sodium-Free Veggie Bouillon Cubes
  • Filtered Water
  • 3 or 4 – Tablespoons of Adobo Seasoning
  • 2 – Tablespoons of Organic Garlic Powder
  • Salt and Pepper to Taste
  • Use a ceramic non-stick pan or a regular pan with a bit of organic spray olive oil.

In a non-stick ceramic or a regular pan with a bit of spray olive oil the garlic and onions, and then add the eggplant and bell peppers and cook until soft. Then add the sweet plantains, the corn, and last but not least the kale, add 3 to 4 cups of water and the bouillon cubes and the seasonings and cook covered simmering for 10 to 15 minutes. Then uncover until most of the water has disappeared…; don’t let it burn on the bottom.

That’s It!

Let it Cool and Serve

Serves 12 people or 3 hungry guys

Health Benefits of Organic Plantains

Plantains are amazingly healthy, full of lots of vitamins, minerals, energy, fiber and more. One Plantain plant can produce as much 100 pounds of beautiful fruit that can be cooked just like potatoes…; but with even more nutrition.

Potassium – Plantains have more potassium than bananas and thus they help with cardiovascular function and water regulation. And potassium can help offset the negative qualities of salt in your diet by lowering blood pressure… but of course, remember always to use the least amount of salt possible.

Gastric Ulcers – A study by the prestigious Mayo Clinic found that Plantains contain “leucocyanidin” which prevents gastric ulcers…and they also help with gastritis.

Vitamins – Plantains contain Vitamins A, C, and B – all important antioxidants that contribute to slow the aging process, prevent DNA damage, and provide a boost for your metabolism and give you energy. Also Vitamin K for clotting and E for cardiovascular health.

Minerals – Plantains are a good source of magnesium for cardiovascular health and healthy bones, phosphorus for strong bones, and iron for anemia, zinc for immunity, and calcium for enzyme activity and osteoporosis.

Source of Emergency Water -If you cut down a Plantain Tree and make a hollow in the trunk that is left standing…it will fill very fast with water. Discard the first two batches, they will be bitter, but the next filling will be fresh water. Plantain Trees are full of water, in fact, the trunks of the trees are heavy because they are full of water.

Weight Loss – Boiled Plantains also work well for weight loss because they are full of “Resistant Starch” that does not break down in your GI tract and helps lower cholesterol and blood sugar too. And cooked Plantains are low in carbs and calories, high in water, and also help your body absorb more calcium.

Low Glycemic Index- Boiled Plantains have a low glycemic index (Glycemic index of 38) making them ideal for people with diabetes.

Athletes and Children -Some experts highly recommend Plantains as a nutritious food with lots of energy for children and athletes…and people on the go that need lots of sustained energy.

Colon Health -Short chain fatty acids (Resistant Starch) essential for colon health and helps in the treatment of colitis, IBS, and other bowel diseases. Also cooked Plantains slow down your digestive tract, add fiber to your diet, and contain fiber that’s beneficial to the probiotic bacteria in your colon. In fact, according to the National Institute of Health short chain, fatty acids are well known for preventing colon cancer.

Beta Carotene -Plantains contain a significant amount of beta carotene and thus help to boost your immune system and prevent cardiovascular disease, strokes, and cancer.

Cholesterol Free Food -Plantains have no cholesterol and thus help to maintain a healthy cholesterol level… and they are almost fat-free.

Fiber -Plantains are full of great fiber that help to provide a healthy environment for probiotic bacteria… and thus boost your immune system and keep you healthy.

Calories -One average Plantain contains around 200 calories depending on the size, so they are good for keeping your weight down…and they are very filling. Plantains are low in sugars, fats, and sodium, so they are a good diet food….as long as you don’t fry them.

Omega 3 and 6 Fats – Plantains also contain healthy fats in the way of Omega 3 and 6 Oils that are important for cardiovascular health and cancer.

Diuretic Food – Plantains are diuretic and thus help you to lose water weight… and help you get rid of swelling, bloating, and that bulge around the middle caused by water weight.

PMS -Because Plantains are a good diuretic they also help with water retention associated with monthly periods.

Remember – Always East Organic – Regular Fruits, Veggies, Roots, and Grains contain up to 6 cancer causing chemicals, 12 hormone-disrupting chemicals, and ten other disease causing chemicals – Not Good – Eat Organic and Stay Healthy!

Enjoy this Recipe!

Performance Nutrients

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Foods to stay fitness HIVChoosing foods that give you adequate amounts of vitamins and minerals is fundamental for optimal performance. While there is no evidence that “extra” amounts of vitamins and minerals are of any advantage to sports performance, there are sure nutrients that are imperative to athletes and active people.

Vitamins are essential to numerous physiological procedures and ought to be in great supply. They assume a noteworthy part in catalyzing energy generation responses from body fuel sources. For instance, a few B vitamins are essential to changing over carbohydrates into energy which causes muscles to contract.

Vitamins are additionally associated with tissue repair and protein amalgamation. Vitamins E and C are antioxidants and shield cells from “free radicals” (poisons in the body emitted by breakdown of different cells).

Some portion of the imperative elements of Vitamin C, which is intensely advertised to athletes, manages its association with repairing broken down muscle tissue. Vitamin C additionally assumes a part in iron retention for healthy blood. It is additionally in charge of the formation of specific hormones and neurotransmitters that are secreted amid exercise. Green peppers, oranges, grapefruit, broccoli, and melon are incredible sources of vitamin C.

Vitamin E is vital as an antioxidant, as well as secures the respectability of the body cells. Oils, for example, soybean, safflower, and corn are the most widely recognized sources of vitamin E. It might likewise be beneficial to athletes performing in zones of high contamination because of its antioxidant impacts.

Like vitamins, certain minerals are engaged with energy metabolism, muscle contraction and oxygen transport, and directing heart rate. Calcium specifically is engaged with a wide range of muscle contraction, bone mass, nerve transmission and discharge of hormones, immensely essential to athletic performance.

Dairy items are extremely concentrated sources of calcium and for most people give around seventy-five percent of their aggregate calcium intake. For veggie lover athletes, calcium-fortified foods like orange juice, tofu, and cereals, can supplement the diet. Different vitamins required for healthy bones are vitamin D, magnesium, and vitamin K.

Iron is essential for the advancement of hemoglobin, which transports oxygen to muscle cells. Iron lack is the most widely recognized form of nutrient inadequacy in the United States. It is assessed that around twenty-five percent of female athletes are iron inadequate. Genuine iron inadequacy will diminish a man’s athletic performance.

Symptoms include fatigue and poor capacity to recoup from preparing. Improvement of iron lack can come about because of an inadequate diet, veggie lover diets, and prevailing fashion diets (like high carbohydrate diets). Fish, meats, iron-fortified cereals, lentils, kidney beans, and prune juice are on the whole great sources of iron.

Zinc is another imperative mineral for athletes. An adequate amount of zinc keeps your insusceptible framework solid and advances mending of wounds and wounds. Zinc is additionally a part of a few enzymes required with energy metabolism and protein blend. Plant sources of zinc are garbanzo beans, lentils, lima beans, and dark colored rice. In any case, animal sources of zinc are better consumed. Great sources of zinc are meat, turkey, yogurt, and seafood.

Moderately active people and recreational athletes once in a while need supplementation for vitamins and minerals. Following the dietary rules for an adjusted diet ought to be adequate to address nutrient issues. Be that as it may, if fatigue or other physical symptoms are available, it is critical to look for proficient help and not self-diagnose the need for supplements.

Much of the time, a variety of astute food choices is adequate to address the issues of active people and recreational athletes.

Super Foods That Help Slim Your Waistline

Foods to loss weight

super weight loss foodsMany individuals are getting more worried about their weight and their health. All things considered, many women locate an arrangement of six-pack abs and a solid, manly chest in men to be exceptionally alluring. What’s more, many men search for women with a flat midsection and tight backside. Be that as it may, past ending up noticeably more appealing to the opposite sex, slimming down your waistline likewise positively affects your health.

Being overweight abandons you at risk for a bunch of health issues. Diabetes, heart attack, and stroke are quite recently a portion of the dangerous risks related with bearing surplus pounds. What’s more, those that are overweight additionally have a higher risk of painful diseases like osteoarthritis and gout. Because of this, many individuals are hoping to lose weight only for the health benefits alone.

Diet Disappointments and Different Prevailing Fashions

There are many ways that individuals attempt to lose weight. Many of these end in disappointment. Current fashion foods are famously awful. Why? Because these diets are difficult to stick to for any length of time.

While many of them can enable you to lose weight to here and now, the results won’t last once you go off of the diet, and many dieters wind up putting on more weight when they quit. Also, many of the prevalent craze diets fundamentally limit some food group, for example, low-carb diets.

Besides being hard to stick to, since your eating alternatives are so limited, these sorts of diets deprive the assemblage of important vitamins, minerals, and different nutrients that it needs to work legitimately. This leaves you feeling hungry, tired, and ill tempered.

Another popular diet fashion that is a food disappointment is the utilization of diet pills. A significant portion of the weight lost when taking diet pills is water weight, and the pounds will pack back on when you quit taking them.

Also, many of the side impacts are awkward or humiliating for the client. Invigorating diet pills can leave consumers feeling anxious and jittery and interrupt rest. Other diet pills that square fat can cause embarrassing gas and incontinence. What’s more, by and by, taking diet pills for an expanded period can negatively affect your health.

What are Super Foods?

With regards to getting the best from your diet, something that you have to concentrate on is the super foods. In any case, exactly what makes food a super food? Super foods go well beyond their caloric check and vitamin substance and give you something else that your body needs. Some have phytochemicals that can fight off sickness and disease.

Others have against maturing properties to enable you to look and feel more youthful. Furthermore, with regards to the domain of weight misfortune, diet super foods help you to eat well and still lose weight – without feeling hungry, tired, and deprived. This implies you can locate that slimmer waistline or that sexy man chest without falling back on prevailing fashion diets or pills.

There are many sorts of foods that can fit this classification. Many green foods are touted as super foods because they can fill your stomach without adding a huge amount of calories to your dinner. Two cups of strawberries, for instance, can make for a sweet nibble and just add around a hundred calories to your supper. Steamed carrots are brimming with nutrients, and two filling cups just include around 140 calories.

Part of the reason that products of the soil make such great super foods is the way they are fiber packed. Eating adequate fiber can help you to feel full longer with the goal that you can oppose the sugary and high-fat snacks that harm your diet endeavors. Also, fiber keeps your stomach related framework running efficiently.

Protein is another super nutrient that is found in many super foods. Getting enough protein will likewise enable you to feel full for a more extended measure of time, to can support your digestion, and assists with muscle development when you are working out. Only make sure to search for lean protein decisions with the goal that you are not enjoying an excessive number of calories every day.

Super Foods You Ought to Be Eating

On the off chance that you serious about getting in shape and building muscle, at that point there are some super foods that you ought not to overlook. Including these into your diet will enable you to see emotional weight misfortune enhancements without skimping on suppers or swinging to craze diets.

Green Tea

Green tea is turning into a well-known refreshment, and it is one of the super foods that you ought not to overlook. Green tea is packed with phytochemicals that guide with weight misfortune, hostile to maturing, and other health benefits. The slight piece of caffeine found in green tea can likewise help give you vitality to enhance your exercise without abandoning you feeling anxious and jittery.


If you need to diet by actually eating more, juices and tomato-based soup is a suitable approach to do it. Enjoying a cup of soup before a feast will help you to feel less hungry, enabling you to eat less of other, more calorie-thick foods. Furthermore, on the off chance that you avoid the cream-based soups, you won’t add many calories to your day by day add up to.

Serving Of Mixed Greens

A healthy serving of mixed greens is another pre-feast alternative that can top you off without burdening you. Most lettuces and vegetables are low in calories and packed brimming with nutrients and fiber. Eating one preceding a feast can help you to chop down the measure of calories that you eat amid the supper. Just utilize alert to avoid unhealthy dressings and garnishes.


It ‘s not entirely known why dairy products help you to lose weight, yet many investigations propose that adding low-calorie yogurt to your diet can help thin your waistline. Besides supplanting other calorie-thick foods, it has been appeared to reduce stomach fat and enable dieters to lose more weight. Also, you can include your garnishes, for example, fresh organic product or flaxseed for extra health benefits.


Beans are packed with both fiber and protein, implying that they will be satisfying any longer than different foods. This makes it less demanding to adhere to your diet without going overboard on the calories.


While not, in fact, a food, substituting water for soft drinks and other fatty refreshments can help you to lose weight. Besides topping you off, it keeps you hydrated and flushes the collection of polluting influences, enabling you to look and can rest easy while dieting.

On the off chance that you are searching for an approach to creating a diet plan that will endure forever, at that point you have to consider super foods. Super foods can help you to liquefy the fat away to locate that deep man chest or sexy midline that you seek. They can likewise help you to manage your weight with the goal that you can avoid dangerous health issues later on.

The 7 Most Friendly Weight Loss Foods on Earth

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 how to lose weight fast in 7 daysNot all calories are created equal. Different foods have different metabolic pathways in the body. They can have different consequences for hunger, hormones and the amount of calories we burn.

Here are the 7 most friendly weight loss foods on earth, which are supported by science.

1. Whole Eggs

Once dreaded for being high in cholesterol, whole eggs have been making a rebound. New reviews demonstrate that they don’t unfavorably influence blood cholesterol and don’t cause heart attacks

In addition… they are among the best foods you can eat if you have to get in shape. They’re high in protein, healthy fats, and can make you feel full with a low measure of calories.

One study of 30 overweight ladies demonstrated that eating eggs for breakfast, rather than bagels, increased satiety and made them eat less for the following 36 hours  An additional 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet contrasted with bagels

Eggs are likewise amazingly nutrient thick and can enable you to get every one of the nutrients you require on a calorie restricted diet. All the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens incorporate kale, spinach, collards, swiss chards and a couple of others. They have a few properties that make them ideal for a weight loss diet. They are low in both calories and carbohydrates, yet stacked with fiber.

Eating leafy greens is a great approach to increase the volume of your meals, without expanding the calories. Various reviews demonstrate that meals and diets with a low energy fat make people eat less calories overall.

Leafy greens are likewise unimaginably nutritious and high in a wide range of vitamins, minerals and antioxidants. This includes calcium, which appeared to help fat burning in a few reviews

3. Boiled Potatoes

White potatoes appear to have dropped out of support for reasons unknown.  Be that as it may… they have a few properties that make them a perfect food, both for weight loss and ideal health. They contain a fantastically differing choice of nutrients, a little bit of nearly all that we require.  There have even been records of people living on only potatoes alone for prolonged period of time.

They are especially high in potassium, a nutrient that the vast majority don’t get enough of and assumes a critical part in blood pressure control.

On a scale called the Satiety Index, that measures how satisfying different foods are, white, boiled potatoes scored the highest of the considerable number of foods tried

This means by eating white, boiled potatoes, you will naturally feel full and eat less of different foods.

If you heat up the potatoes, at that point allow them to cool for some time, at that point they will form a lot of safe starch, a fiber-like substance that has been appeared to have a wide range of health advantages… including weight loss

Sweet potatoes, turnips and other root vegetables are likewise fantastic.

  1. Soups

As specified above, meals and diets with a low energy fat tend to make people eat less calories. Most foods with a low energy abundant are those that contain lots of water, for example, vegetables and fruits.

Be that as it may, you can likewise simply add water to your food… by making a soup.

A few reviews have demonstrated that eating precisely the same, aside from made in a soup rather than as strong food, makes people feel more satisfied and eat significantly less calories

  1. Nuts

In spite of being high in fat, nuts are not innately fattening. They’re an amazing nibble, containing adjusted measures of protein, fiber and healthy fats. Contemplates have demonstrated that eating nuts can enhance metabolic health and even cause weight loss

Population considers have additionally demonstrated that people who eat nuts have a tendency to be healthier, and less fatty, than the people who don’t Just make a point not to go overboard, as they are still really high in calories. If you tend to fling and eat huge measures of nuts, at that point it might be best to maintain a strategic distance from them

6. Fruit

Most health experts concur that fruit is healthy. Various population thinks about have demonstrated that people who drink protein shake before bed, eat the most fruit (and vegetables) have a tendency to be healthier than people who don’t

Obviously… connection does not equal causation, so those reviews don’t demonstrate anything, yet fruit do have properties that make them weight loss friendly.  Despite the fact that they contain sugar, they have a low energy thickness and take a while to bite. In addition, the fiber keeps the sugar from being discharged too rapidly into the bloodstream.

The main people who might need to maintain a strategic distance from or limit fruit are the individuals who are on a low-carb, ketogenic diet, or have some kind of bigotry to fructose.

For whatever remains of us, fruits can be a powerful (and heavenly) expansion to a weight loss diet

  1. Coconut Oil

Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

These fatty acids have been appeared to lift satiety contrasted with different fats, and additionally increase the measure of calories burned  There are likewise two reviews, one in ladies and the other in men, demonstrating that coconut oil prompted diminished measures of midsection fat

Obviously… coconut oil still contains calories, so including it top of what you’re as of now eating is a terrible thought.  So this is not about adding coconut oil to your diet, it is about supplanting some of your other cooking fats with coconut oil.

Additional virgin olive oil is likewise worth saying here, on the grounds that it is most likely the healthiest fat on the planet.  Simply make a point to pick full-fat yogurt… contemplates demonstrate that full-fat dairy, yet not low-fat, is related with a decreased danger of stoutness and sort 2 diabetes over time

Low-fat yogurt is generally stacked with sugar, so it is best to keep away from that stuff at all costs.

Special Sweet Recipes for Staying Fit

fitness blender workoutsFinding your balance in life is important, and if you practice a physical activity like going to the gym or taking fitness classes, this is even more significant. When you decide to practice a sport, you need to remember that this is a way of living, as your choice will influence different aspects of your life.

Staying fit equals a healthy life, taking premium fitness enhancers such as top muscle or cutting supplements, so if you want to learn how to do this right, you’ll also have to learn what to eat and what to avoid.

You don’t have to go to a nutritionist to teach you what foods you need to eat because there are plenty of recipes that you can access on different sites. Apart from this, you can have a great time learning to cook them at home. Home-made food is better than eating at a restaurant, and it allows you to discover skills that may be hidden in each of you.

Let’s see some foods for fitness and wellness that you can prepare at home, with just a few ingredients and a few minutes spent in the kitchen.

Something Sweet for Gourmands                                                            

If you like sweets, but you’re afraid of the extra calories that chocolate usually has, we have an easy recipe that you can do right in your kitchen. The ingredients are easy to find and simple to use. You will need some pieces of frozen mango, dried dates, cashew nuts, desiccated coconut, a half of lemon zest, one tab of lemon juice, one dessert spoon of melted coconut oil and some vanilla essence or powder.

You don’t need special skills for this recipe, but you will need a blender to mix everything. After 30 seconds in the blender, roll the composition into small balls and cover them with desiccated coconut. It’s very easy to make, and it’s also fun. Once the balls are ready, place them in the freezer and serve when you want something sweet.

Banana and Cacao Muffin Cakes

For those that can’t stay away from chocolate, this recipe is the best healthy alternative. It contains bananas that give you energy, and they can also help you lose weight, or better said, they help you not gain more weight.

You will need one cup of almond meal, one cup of sorghum flour, and three ripe and mashed bananas. You will also need two eggs, one tab of melted coconut oil and some dried dates. Apart from these, you’ll also need one tab of cocoa powder, one tablespoon of vanilla, one of baking powder. Have one dash of apple cider vinegar ready, a pinch of salt for taste and cacao nibs for topping. As you can see, the ingredients are not very sumptuous, but the result will be.

You need to melt the coconut oil and add the vanilla and the eggs in a bowl and mix them well. You can add some fitness blender workout planmore coconut oil and the mashed bananas. In another bowl, you can add all the dry ingredients – the sorghum flour, the almond meal, the salt and the baking powder. It’s now the time to combine the two mixes, stir some, and then split the mixture into two equal parts. In one of the combinations you need to add some cocoa.

For creating the visual effect, you need to add some white mixture at the bottom of the muffin cup and complete it with some dark mixture on top. Once all the muffin cups are finished, you need to add some cacao nibs on all of them and make the body fortress whey protein review ready.

It will take you about 25 minutes to cook the biscuits in an oven that was preheated to 165 degrees Celsius, and once they are ready, you need to let them cool for a few minutes.

These two recipes are easy to do and don’t require your unique skills. However, they are delicious, and they will make your family addicted to healthy sweet recipes.

What Merits an Organic Food Label?

10 super foodsThe USDA has set up strict government standards for its organic food certification program and directs how food is developed, and processed.

To be considered organic, the accompanying conditions must apply:

• Only natural fertilizers are utilized to support the plants and soil

• No shower bug sprays are utilized

• Birds and gainful bugs are utilized for vermin and disease control

• Crops are hand weeded or worked

• Animals are given balanced diets and clean lodging to diminish disease

Seals are utilized to mean the rate of participation inside the organic rules. A seal expressing 100% organic implies that the product is either entirely organic or made of every single organic ingredient. A seal is showing organic means that it is 95% and a seal merely expressing “madder with organic ingredients:” implies that it contains no less than 70% organic ingredients.

Filler Up

This is the place the truly keen buyer can get healthier suppers. Many products like cereals or meat packages are made with fillers-byproducts of “obscure” origin. Extra fats and starches stow away inside. Luckily, the expansion of fillers must be written on the label, so it is urgent for you to start perusing these product names.

While the U.S. Department of Agriculture that certifies the food as organic does not state that it is healthier, it says that to avoid pesticides, peel your products of the soil and add to trim outer leaves of green vegetables after an intensive washing.

While this is great preventative advice, removing the external layer of products of the soil reduces the measure of fiber and nutrients that you would be expending.

The Mayo Clinic asserts that there is no logical investigation demonstrating that organic food is healthier. However, by having natural meat products, you are bringing hormones into your framework (Used to fatten the animals). There have been a few investigations that correspond the hormone ingestion at an early age to gifted adolescence in young ladies.

Antibiotics are utilized to control disease in animals that are bound in rather than outside brushing. This ingestion into our framework might be partially in charge of the expansion in antibiotic resistance.

Along these lines, while the jury is out on whether organic foods are justified regardless of the cash and healthier, it is ideal to fail in favor of alert.

3 Apples A Day Diet Plan

low carb diet tomatoesThere are many methods by which apples can integrate with our diet for a quick weight loss. As typically seen regardless the least complex system will be the best one. This weight loss system is fundamental, practical and complete one.

This system is intriguing as well as the laziest weight loss system; called the “3 apple a day diet plan” is not at all like any crash diets to lose weight fast.

By using the three apples a day diet plan, you don’t need to avoid any of your favorite food and henceforth can be in a perfect world called as “food plateau’ fat loss system” and easy to execute. What every man needs to do is eat an apple before each meal.

Presently before we go into the whole process of “apples a day diet plan” we ought to have an essential grasp about what it implies by saying “struck by a diet plateau.” At the point when a man begins dieting and working out, the weight reduces definitely at first, and after that slowly it achieves a phase where even with an acute starvation the body won’t lose weight.

At this phase instead of losing fat, the body will slow down its metabolic drive with the goal that lone an absolute minimum amount of energy will be spent or as such fewer amounts of fats will be burnt.  Because the human body dislikes to lose fat, so it holds on the accessible fats by impeding the digestion because it imagines that food is scarce or not available.

This is not a coveted nature of the human body when a man needs to lose fats. So individuals who are hit with a “diet plateau” will for the most part experience issues in decreasing their weight assist until and other astute the body is tricked to trust that there is no shortage in the accessibility of food.

It began in a town of Wenatchee in Washington, where Tammi Flynn, was a nutritional director of an exercise center. Tammi Flynn found that one of her customers hit a diet plateau, had lost a critical weight inside seven days by taking one apple before each meal without transforming whatever else.

Tammi Flynn began investigating this breakthrough weight loss system and discovered tremendous results, which at that point changed the lives of more than three hundred individuals. These discoveries established the framework for her to compose a book “The 3-Apple-A-Day Plan”.

Presently how does this system function? When you eat apples before the main meals, the fiber content gives a man a sense of fullness while the sweetness fulfills the carving. Pectin additionally expands the helpful bacteria (intestinal vegetation), advances digestion and reduces the cholesterol level in the blood stream.

The composition of apple, for example, an eighty-five rate of water, low sodium higher potassium with different minerals, vitamins amino acids and organic salts makes it perfect to convince the body that food is not scarce. So the body ventures up a faster digestion, hence the diet plateau of a man is softened and results up additionally weight loss. Apple is more effective in weight loss for individuals who begin dieting at first, with or without exercise. In this system, there is no prerequisite for calorie counting or different estimations.

As of now specified this system is complete to burn your fats however Moreover if you are taking particular foods as suggested by Tammi Flynn then you will be adding more fuel to your fat burning endeavors.

If you want to know more about the 3-day apple diet and it’s not too much trouble set aside a time to read the book written by her. I am confident you will think that it’s fascinating. I have incorporated the connections for 3-Apple-A-Day Diet Plans here for your benefit.

8 Best Fitness Foods for Women

10 super foodsEat these safe workout foods for a superior workout and better results


On account of bananas’ high potassium content, peeling one is a quick answer for that line in your side. While an absence of sodium is the primary culprit behind muscle cramps, studies demonstrate potassium assumes a supporting part: You require it to replace sweat losses and help with liquid retention.

Bananas are additionally crammed with energizing carbohydrates. One medium-sized organic fruit has 400 milligrams of potassium and the same number of carbs (29 grams) as two slices of whole-wheat bread.


Close your eyes and they nearly suggest a flavor like crunchy confectionary. Carrots have intricate carbs that give energy to muscles and potassium so as to control the circulatory pressure and muscle compressions, says Leslie Bonci, R.D. Besides, a half glass of blended carrots has only 35 calories.

Whole Grain Bagels

Bagels are one of the best foods to eat before a workout. carbs convey an enduring flow of energy over time as opposed to one major burst. According to Jackie Berning, Ph.D., R.D., a nutrition educationist at the University of Colorado at Colorado Springs and advisor to sports groups. “You need complex carbohydrates in their characteristic package, otherwise known as whole grains.” A whole-grain bagel is a perfect pre-sweat-session pick!


USDA specialists recently put crisp berries on their rundown of the 20 foods rich in antioxidant agents. Only a modest bunch of blueberries, raspberries, or blackberries is an amazing source of these effective nutrients, which shield muscles from free radical damage that may be caused by exercising. Look for berries by the color of their skin: The more profound the color, the healthier the natural ingredient.


“They’re handy. They’re a natural fruits that you can get year-round. Furthermore, they are a rich source of vitamin C,” says Leslie Bonci, R.D., “which repairs muscle tissue.” One orange has all the C a woman needs every day—near 75 milligrams. Vitamin C is additionally vital for making collagen, a tissue that keeps bones strong and healthy.

Chocolate Milk

There’s more to milk than just calcium. Actually, it’s a damn close to perfect food, giving you a ton of important energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is stacked with calcium, vitamins, and minerals simply like the plain stuff, however new studies affirm that milk with a touch of cocoa is as capable as a salable recovery drinks at renewing and repairing muscles.


No big surprise. Female soccer players kicked and sprinted similarly too in the last minutes of a tournament as they did toward the begin when they included 2 ounces of peanuts a day to their normal diet, says University of Buffalo teacher, Peter J. Horvath, Ph.D. The extra fat may help improve endurance by giving muscles energy to burn in advance so they can save muscle glycogen stores later.

Whole Grain Cereal

Searching for something to chew before you hit the gym? Get into your cereal stash. The healthiest cereals contain endurance-boosting simple carbs and muscle-building protein. An hour prior to a workout, fuel up with a 200-calorie bite: some whole-grain cereal with 4 ounces of fat free milk. “When you eat something before working out, you have more energy, so you can work out harder and maybe more. Also, you’ll be less inclined to overeat short time later,” says Leslie Bonci, R.D.

10 New Foods To Power Up Your Workout

foods to power your workout


Runners adore a glass cup of pre-race coffee for the up and running energy it gives the body. “Research demonstrates that the caffeine in coffee can enhance physical endurance and stamina, making a long run or ride feel less demanding,” says Molly Kimball, R.D., sports dietitian with Ochsner’s Elmwood Fitness Center in New Orleans. Attempt it iced or hot a half hour before a gym session, yet in the event that it agitates your stomach, push it back to 60 minutes.

Not crazy for coffee? Iced or hot green tea works as well. Don’t hesitate to include milk, however avoid the sugar, which can cancel the caffeine kick.


Sore muscles frequently feel compensating after a hard workout, yet intense throbbing just hurt a lot. The fix? Ginger. Expending a large portion of a teaspoon of the raw root or powdered herb reduces next day muscle soreness by 25 percent in one review, likely on the grounds that ginger contains impactful pain-calming chemicals, for example, gingerol, shogaol, and zingerone. Look into in the Journal of Pain recommends that it can even be more powerful than popping NSAIDs.

Drop a couple slices of new ginger into your tea while it’s soaking or utilize powdered ginger in a marinade for chicken or pork.


An apple a day…Okay you know the bore. In any case, add this to what apples can do: The organic product is overflowing with a substance called quercetin, which can enhance energy digestion to increase endurance. In one review, taking quercetin supplements helped amateur cyclists ride 13 percent longer.

While you’d need to eat a huge amount of apples for a similar dosage of quercetin utilized as a part of the review, it can’t hurt to make the natural product your nibble of decision, as they may help prop you up on long rides or runs.


A tomato juice just might be the best fuel for turn class. Drinking five ounces of tomato juice for five weeks decreased free-radical harm from an intense cycling test, per new research in Nutrition Journal. Scientists credit the lycopene, an antioxidant that drenches up tissue-harming mixes. The outcome? You’ll feel so great you’ll be prepared to kick butt again in class tomorrow.


Leafy greens or salads isn’t only useful for your thighs: People who ate three ounces of delicate, hot watercress for two months every day prior to strenuous exercise had less post-workout muscle harm. The veggies pack pounds of nutrients, for example, beta carotene and vitamin E to flush waste out of muscles and accelerate repair, say scientists in the British Journal of Nutrition.

You’ll presumably get the best outcomes after long term uses, Kimball says, despite the fact that the review showed a comparative impact when watercress was eaten only two hours pre-workout.

Stock up on any green—kale, Swiss chard, arugula—and consider including a sprinkle of olive oil, as fat enhances the retention of beta carotene and different nutrients.


Sports bites are awesome for a mid-workout kick, however Mother Nature has something that can give you a similar cruise: raisins. College of California at Davis specialists tuckered individuals out by having them run for 80 minutes. The exercisers then expended either 100 calories of raisins, sports chews, or water, and afterward ran a 5K distance. The individuals who had raisins or chews ran one moment quicker then the water consumers.

The dried natural product can give your body the carbs it longs for to keep energy-revving glucose step up until you quit. Attempt them amid workouts enduring no less than a hour or as a pre-run nibble.


Swelling is the bane of muscles, creating pain and swelling and frustrating performance in your next workout, Kimball says. Facilitate that problem with fruits. “They’re rich in polyphenolic blends—in particular flavanoids and anthyocyanins—that are appeared to ease inflammation,” Kimball says.

Indeed, when competitors consumed a cherry every day for seven days before and two days after a strength-preparing workout, their muscles recovered speedier, U.K. specialists detailed.

Discover tart cherry juice at your nearby food merchant and savor it place of your morning OJ.


While sports drinks work, they’re excessively sweet for a few tastes. Get a banana instead before your next long run or ride—research from Appalachian State University says it works similarly also at fueling you through an extreme workout. The organic product is chockablock with simple to-process carbs; vitamin B6, which is vital in changing fuel into energy amid exercise; and potassium to anticipate muscle issues, in addition to all, the sugar is natural.

Amid workouts longer than 60 minutes, eat a large portion of a huge banana like every 15 minutes.


Smoke the opposition at your next race by roasting a few roots. Actually occurring nitrates convey more oxygen to your muscles, along these lines lessening fatigue amid high-force exercise, Kimball says. Another review in the Journal of the Academy of Nutrition and Dietetics found that eating a 7-ounce serving of prepared beets 75 minutes before exercise helped runners run three percent speedier amid a 5k distance—and in the last mile, they ran five percent quicker.

Having the capacity to up the power like that implies you burn both your adversaries and real calories.


You eat protein in the wake of working out to kick off muscle recovery, yet you ought to likewise consider having a protein-rich sleep time nibble, as per researchers in Medicine and Science in Sports and Exercise. After a strength session, exercisers ate 20 grams of protein. One gathering then expended another 40 grams of protein a half-hour before bed, while another gathering was given a fake treatment.

The individuals who munched on protein before falling asleep fundamentally enhanced muscle protein consolidation, which repairs, construct, and strengthen lean muscle. (You’ll need to shake a bathing suit all year!) On days when your muscles feel like putty, attempt Greek yogurt; it packs double the protein of normal.Get the best brain food tips here

Top 10 Foods to Gain Muscle Mass

10 super foods

Do you know that is quite an easy task to gain more muscle mass and strength with less training?

One thing I did noticed among would-be bodybuilder or athletes is the behavior towards their personal fitness goal.

What I noticed is that most of them will rather spend long hours in the gym working hard to pump their muscles without putting a proper nutritional diet into consideration.

The truth is, working out so hard is not the best way to go but supplementing your workout session with nutrition will make you achieve your fitness and strength objectives.

Many athletes that falls into the above category might not really know that they are already  sabotaging their own success without proper nutritional guide to muscle building  all because they think that nutritional plan is hard work.

To get you started about nutrition, here is my pick of the top 10 foods that will help you gain more muscles

  1. Lean Beef

If you are truly determine to get started with the right nutrition, lean beef is one of the essential food you mustn’t do without. Lean beef is packed with almost all muscle growth ingredients like iron, zinc, and Vitamin B. Also it nourishes your body with high quality protein with a high level of amino acid to promote muscle growth.

And if you are trying to lose weight, make lean beef a must in your diet plan

Do you know that a 30z serving of lean meat equally provide the same amount of protein as 2.5 cups of beans, but half the calorie.

  1. Skinless Chicken

Another meal to add to your muscle building diet is the ‘skinless chicken’. This part of the chicken has a good high quality protein content, which is vital for muscle repair and maintenance, weight maintenance, bone health. And of course there are so many methods of preparing chicken. In fact you can find chicken meat cut into single serving sizes at a store close by you.

  1. Cottage Cheese

If you are looking for the best pure casein protein, try cottage cheese. Cottage cheese contain pure casein protein (Casein is a slow digestive protein perfect to bulk up fast If you are fond of not eating early, add cottage cheese as one of your key diets as it also contains vitamin B12, Calcium and other vital body nutrients.

  1. Eggs

As numerous study has confirmed, eggs are good for your health. Eggs has high quality protein, including the right kind of fat your body needs, nine essential amino acids, choline and vitamin D.

What was known to be ‘bad’ is ‘good’ now!

  1. Whey Protein

Because whey protein is a fast and convenient source of protein, coupled with the fact that it is cheap, Whey protein is the #1 best supplements for workout recognized by bodybuilders. This protein supplement is usually used for pre-workout, intra-workout, and post workout sessions respectively.

If you want more muscle gain, you can add a scoop to your morning shake right after your workout but it’s important to know that whey protein cannot substitute for food, for effective muscle gain eat more nutritious foods and use whey protein to enhance its performance.

  1. Tuna and Other Fish

Fish is high in protein and is low in fat and also rich in omega-3 fatty acids. The omega-3s assist in fat loss and guarantee proper function of the body.

  1. Oatmeal

Oatmeal is a source of carbohydrate because of its low glycemic index (GI) value. Here as some benefits of low-GI

  • Decreased Hunger
  • Increase Satiety
  • Fat Loss

If you are hoping to shed weight low-GI foods can boost fat loss and provide a make available consistent source of carbs for muscle maintenance.

  1. Whole Grains

Why whole grain is considered a good diet plan for lean muscle is its ability to digest easily and provide more nutrients compared to refined grains. In particular, brown rice is known to aid in boosting growth hormone levels, which are vital to promote muscle growth, fat loss and strength gains.

  1. Fruits and Vegetables

Fruits and vegetable will help your immune system to function properly because they are rich source of antioxidant. They are also known to provide some other nutrients that the body needed to perform at its peak.

Some other nutrients that fruits and vegetable contains include: as vitamin C, vitamin E, and beta-carotene. Also important is the fibers found in these fruits and vegetable, this fibers have been confirmed to aid proper digestion and nutrient development.

  1. Healthy Fats

It is not all fats that are bad, some kind of fats are essential for muscle growth. In fact, this fats plays a vital role in hormone production (testosterone and growth hormone). Good fats are important for muscle growth and strength gains

The good fats are the polyunsaturated and monounsaturated commonly found in salmon, nuts, leafy vegetables, oils (flaxseed) avocados, other fishes, and seeds. Also contain in omega-3 and omega-6 fatty acids are all rich sources of healthy fats.

Well, there you have it, my Top 10 Food Sources To Bulk Up Fast. Hope you enjoy it!

Foods for fitness and wellness


The benefits of food to life cannot be over emphasized. Food is the cure to every ailment. Ok, food cannot necessarily cure a disease but the fact is, eating the right food i.e. balanced diet can prevent ailments, make you look young and fit as well as make you very healthy and happy.

Eating good food also help you keep your weight in check.

There’s a popular saying that says you are what you eat. And this holds true for anyone. We eat not just to satisfy hunger but to be healthy, become fit and even boost longevity.

Ask yourself this simple question; what exactly have you been eating? Do you even know what you’re eating? Natural foods are the best if your overall goal is to enhance your general well-being.

On the other hand, junk and synthetic foods offers nothing but potential health risks long-term. See more on GlobalMuscleFitness.com here.

So, how do you know which foods are actually great for you? This article would address these issues highlight the importance of well-balanced diet as well as the type of food to enhance your physique and enhance your overall well-being.

Foods that help keep fit

Foods to stay fitness Whether you are trying to build your body, lose weight or do both or you are just trying to maintain your physique, the kind of foods you consume daily plays a big role in your fitness.

If you fall in any of the above categories, incorporate the following foods in your diet.

  • Whole eggs

Eggs are a cheap and rich source of protein-7g per egg. The yolk contains most nutrients, which are half the protein, vitamins A, D and E, and cholesterol to naturally increase your testosterone levels.

Do not worry about cholesterol content ineggs. Dietary cholesterol is not bound to blood cholesterol. If you have bad cholesterol, instead of throwing the yoke away, lower your body fat.

  • Wild salmon

This is one of the best sources of omega-3 fatty acids which also supplies you 20g protein per 100g serving. Farm raised salmon own its own is omega-3 deficient because it is corn/grain fed. Go for wild salmon.

  • Yogurt

Yoghurt contains good bacteria, which improves your gastrointestinal health. Don’t buy the frozen yogurt or yogurt that contains added sugar and fruits at the bottom. Go for plain low fat yogurt. Enjoy your yogurt with berries and flax seeds.

  • Extra virgin olive oil

This wonder oil contains 70% monounsaturated fats which protect against heart diseases and cancer. Add 1-2 table spoon olive oil to your salads or any meal.

Buy Extra Virgin Olive Oil, it contains more polyphenols and tastes better.

  • Fish oil

Fish oil reduces joint and skin inflammation. It reduces body fat and also increases testosterone levels. Since there is the probability that you will struggle to get enough from eating fatty fish, consider taking a fish oil supplement.

  • Berries

Berries contain strong antioxidants that prevent cancer, heart & eye diseases. Any kind of berry works- cranberries, raspberries, blackberries, blueberries and so on. Buy fresh or frozen berries and eat it with oatmeal.

  • Flax seeds

Flaxseeds are a great source of fibre, protein & omega-3. You should grind the flax seeds so that you canget the most out of them. Take one table spoon with yogurt & berries before going to bed.

Avoid consuming flax oil because it is unstable and does not contain fibre.

  • Turkey

If you actually think saturated fat is not good for you, try incorporating white turkey into your diet. The leanest beef contains about 4.5g saturated fat/100g, while white turkey contains close to 0g (that why it’s so dry). Eat your turkey along with spinach & quinoa.

  • Oranges

Oranges are loaded with vitamin C to fight diseases, magnesium to lower blood pressureand anti-oxidant beta-carotenes.

Stop drinking processed orange juice which often contains added sugars. Instead of the processed ones, eat oranges or make your own orange juice.

  • Tomatoes

High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

  • Apples

The pectin present in apples aids weight loss by increasing satiety. After cranberries, apples are the strongest anti-oxidant (eat the peels). Unfortunately for apple lovers, the fruits are one of the most pesticide-contaminated fruits.

  • Carrots

Carrots’ vitamin A content is huge. It improves eye-health, especially night vision. Carrots contain fibre, low calorie content and it also tastes so good.

  • Red meat

Red meat is loaded with protein, vitamin B12, zinc, iron, creatine, carnosine and even contains omega-3 if you eat grass-fed beef.

  • Quinoa

Quinoa has a higher content of fibre and protein than rice or oats, it tastes a lot better and it is gluten free. Buy the whiter grain, it has a better quality.

Eat quinoa it post workout along with meat and spinach.

  • Beans

If you want to lose weight, preserve and build muscle, think beans. It can be eaten to lose weight as well as build muscles. It contains protein and healthy carbohydrate. It is low fat and low sodium, which makes it a healthy choice to add to your diet.

Beans also have a high content of soluble and insoluble fibre which fills up your stomach, so that you consume fewer calories. Since it is high in protein, the body needs more calories to burn fibre and protein.

Beans also contain carbohydrates, which with protein helps you gain muscles.

Foods for wellness

Did you know that there are foods that can make you healthier and happier? This foods contain nutrients that fuel the body and makes it function properly.

These foods are referred to as super foods.

  • Spinach

If you are a big fan of salad, or prefer vegetables to animal foods, spinach is one of your best go-to sources when it comes to iron, which helps deliver energy-sustaining oxygen to your cells.

Eat it with vitamin-C-rich foods like strawberries or oranges to improve absorption.

  •  Vitamin D-Fortified Milk

Individuals who have lower levels of vitamin D are more prone to wheezing and asthma, according to an article in the Journal of Allergy and Clinical Immunology.

An evidence suggests that vitamin D has a protective effect against severe asthma symptoms and sensitivity to allergies.

Besides fortified milk, salmon and tuna are good bets.

  • Walnuts

Think serotonin, think walnuts. They are one of the richest dietary sources of serotonin, a chemical in your noggin which create calm and happiness.

Giving a new evidence that serotonin may be directly absorbed into the body from food, a recent Spanish study found out that those who ate a daily 1-ounce combination of walnuts, hazelnuts, and almonds had more of serptonin than a nut-free group.

  • Enriched Cereal

If you want folic acid, eat cereal. Your breakfast cereal absolutely is the easiest way to get 100 percent of the daily required amount of folic acid, which is the synthetic form of the B vitamin folate.

According to David Mischoulon, MD, associate professor of psychiatry at Harvard Medical School, Replenishing folate in people who are deficient can reverse depressive symptoms.

Many cereals, today, are fortified with folic acid, thereby making it easier to meet the 400 microgram RDA.

  • Parsley

Do not skip on that garnish. Either fresh or dried, parsley is a wonderful source of vitamin K, which is needed for healthy blood clotting, reduction of inflammation, and keeping up bone strength to help prevent osteoporosis.

  • Turmeric

Present in curry powder, turmeric contains curcumin, a yellow pigment which has been shown in animals to fight free radicals and inflammatory damage, that can help protect against memory loss.

  • Barley

Barley is a top source of beta-glucan. Beta-glucan is a cholesterol-lowering fibre and it can also be found in oats.

  • Kefir

The probiotics present in this dairy drink is capable of supporting your gut health and also serve up at least 40% of your day’s energizing riboflavin and vitamin B12.


The food we eat is important for growth, fitness, health and wellness and happiness, Make sure you are eating the right foods daily, A balanced diet is the key. Learn more about us here.