Top 8 Best foods to build lean muscle

What you eat has a direct impact on muscle growth and repair. A high-protein diet can help you add mass without sacrificing taste or causing hunger. Ideally, your calories should come from poultry, turkey breast, lean beef, veggies and other nutritious foods that support optimal health. Dietary supplements, such as whey protein and creatine, can lead to faster gains in muscle size and strength. However, good nutrition is the foundation of a perfect body.

Stock your kitchen with these six foods to build lean muscle:

*/ Lean Beef:

With over 25 grams of protein per serving, lean beef is a staple in any bodybuilder’s diet. This type of meat has no carbs at all and provides only 164 calories per serving. It’s also an excellent source of micronutrients, such as choline, vitamin B12, vitamin K, iron, and calcium. Conjugated linoleic acid (CLA), one of the key nutrients in lean beef, promotes muscle growth and accelerates fat loss.

*/ Eggs:

Rich in protein and amino acids, eggs are considered the perfect food. One large egg boasts over six grams of protein, 14 vitamins and minerals, five grams of fat, zero carbs, and only 71 calories. It also provides 14 percent of the RDA of riboflavin, four percent of the RDA of vitamin D, and five percent of the RDA of vitamin A. The protein in eggs supports fat loss and lean muscle growth, suppresses hunger, and improves health.

*/ Cottage Cheese:

Cottage cheese is low in calories and contains casein, a slow digesting protein that fuels your muscles over several hours. Many athletes eat it before bedtime to reduce muscle loss. It’s the perfect nighttime snack and can help prevent muscle cramps due to its high electrolyte levels. Compared to other types of cheese, it contains less lactose and fewer carbs, so it’s ideal for those with milk allergy or lactose intolerance.

*/ Quinoa:

If your goal is to build muscle, add complex carbs to your diet. Good carbs, such as those in quinoa and sweet potatoes, provide lasting energy and support muscle repair. Quinoa is one of the few vegetable sources of complete protein. There are over five grams of fiber, 39 grams of carbs, and eight grams of protein in one cup. When consumed regularly, this grain increases insulin-like growth factor-1 (IGF-1) levels, which leads to greater muscle and strength gains.

*/ Wild Salmon:

This fatty fish is a great source of protein and omega-3s. One serving (154 grams) provides more than 39 grams of protein and large amounts of vitamin A vitamin B12, niacin, folate, and monounsaturated fatty acids. The latest research indicates that salmon contains bio-active peptides that help reduce inflammation, improve insulin response, and strengthens the joints. To reap the benefits, eat at least two servings of fish a week.

*/ Nuts:

Packed with protein and essential fats, nuts are the perfect choice for any athlete struggling to put on muscle. These nutrient-dense foods contain monounsaturated and polyunsaturated fats, dietary fiber, magnesium, zinc, iron, and antioxidants. Almonds are the lowest in calories. Walnuts, hazelnuts, cashews, pistachios, and natural peanut butter are a great choice too.

*/ Fruits and Vegetables:

 fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.

*/ Whey Protein:

There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein from whole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click hereto read a comprehensive article I have written on how to best benefit from it.


 

*/ Whole Grains:

Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

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Best AB exercises for men and woman

One of the probably most discussed aspects of working out is how to work your abdominal muscles. Today we are aware of hundreds of different ab exercises you can do with or without equipment. Any attempt to pick and choose the best one would be like looking for a needle in a haystack.

The situation becomes even more complicated with all the supplements and ab training exercising gadgets being marketed on television, all of which guarantee you extraordinary results almost without any effort. Don’t fall for that trap. There is only one approach that can truly guarantee you a firm six pack: hard and dedicated training and a good diet.

However, before starting your training, you should choose from the sea of ab exercises. Luckily, you won’t have to go looking too far away, because here we present you with the five best ab exercises, at least according to us. Our list includes exercises that are primarily done in a gym, but if you alter them slightly, you can do them with minimal equipment.

               The Best AB Exercises:

Hanging Leg Hip Raise:

 

For this exercise you need a pull-up bar. Hanging leg hip raise is a more effective variation the hanging leg raise. This exercise relies on static contraction of your abdominal muscles, by lifting your knees parallel to your waist, and a subsequent dynamical contraction of the abs by lifting your knees further up and taking them to your chest. To do the exercise you’ll have to stabilize your core muscles, because your body weight and legs function as a natural resistance.

Suspend your body by grabbing the bar firmly with both hands and allow your legs to hang above ground. Flex your hips to slowly lift your knees up to waist height. Make a slight pause to prepare yourself, and bring your knees in to your chest this time by flexing the waist. Make another pause in this position and bring the legs to the starting position.

If you find this exercise difficult, you can help yourself by using a captain’s chair, or starting from an incline position. If, on the other hand, you want to spice it up a bit hold a light dumbbell between your feet. However, don’t let this added resistance ruin the execution.

Incline Oblique Crunches:

 

Just as the hanging leg hip raise, the incline oblique crunch also relies on the added resistance of your body weight in order to make it more efficient. This ab exercise involves two types of muscle contraction that will force you to tense your abdominals throughout the lift.

First you shorten the abs by lifting your torso, and lengthen them again by lowering the trunk. By performing the crunches on an inclined bench, the muscle contractions become more intense than when performed on a flat ground.

For this exercise lie on your back on an incline bench. Make sure that your feet are secured, and place both hands behind your head. Exhale and lift your torso up into a crunch. About halfway into the crunch, drive your right elbow towards your left knee. Make sure that you execute this move by twisting your abs and obliques, instead of just repositioning your arms so that your elbow can touch the knee. Return to starting position without making a pause.

Inhale and untwist your torso and lower it to the bench. Return to the starting position by untwisting and lowering your torso back on to the bench. Repeat the same move for the other side.

If you find this exercise difficult decrease the incline or lie down on the floor with your knees bent. If you want spice it up, increase the incline or add resistance. You can do this by holding a medicine ball, dumbbell, or weight plate at your chest or behind your head. You’ll find out that even a light weight can do a lot of difference.

Bicycle Crunches:

 

Although seemingly very simple, bicycle crunches might be one of the best exercises for your abs. However, you should learn how to perform them correctly so that they can be more effective.

Begin by lying flat on the ground. Put your hands behind your head. Raise your legs bent at the knees, making the calves parallel to the floor and forming a right angle. Start the pedaling simulation by kicking your right leg forward and simultaneously bringing your left knee towards your chest. Make a crunch in the same manner as in the previous exercise, i.e. twist your torso up to bring your right elbow to the left knee.

Return to starting position and make a slight pause. Repeat the motion for the other side. It is essential that you are fully concentrated on your abdominals, and to making each movement slowly and in a controlled manner.

Plank:

 

The plank is a fantastic exercise that relies on one static position where you keep your abdominals and back in a straight line while holding your body above the ground. This exercise puts at test your core strength and endurance more than any other exercise.

To perform the plank, lie flat on your stomach. Position your arms so that your forearms lie below the shoulders and are parallel to your legs. Lift your torso up by push off the ground with your hands. You should support all your weight on your forearms and toes. Make sure that your back and abs are in a perfectly straight line, and that your butt is neither raised nor lowered. Hold this position for 20 to 60 seconds. Release, and repeat two more times.

If you find this exercise difficult, you can support yourself on your knees instead of your toes. If you want to make it more difficult use an exercise ball. You can either place your forearms on the ball with your toes on floor, or support your feet on the ball with your forearms on the ground.

Exercise Ball Jackknife:

 

The Exercise Ball Jackknife is maybe one of the most demanding ab exercises. This balancing act requires a use of an exercise ball. Place both shins on the ball and support your body by placing your hands on the floor.

You should form a straight line with your back and abs. Then, slowly bring your knees into your chest rolling the ball closer towards your body, and crunch your abs. Make a pause. Slowly return to the initial position with by extending your legs. The movements involved in doing this exercise target your abdominals making them contract dynamically.

At the same time your arms, chest, and shoulders are tensed as they stabilize your body. If you want to spice it up, you can support yourself on your toes instead of shins, or add a pushup.

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The best way to do the Deadlift

The deadlift is one of the best compound exercises for targeting the hamstrings, quads, glutes, traps, back, and even the forearms. It is an exercise important for building overall strength and size. However, it must be done carefully and in a controlled motion as, if improperly executed, the potential for injury such as herniated discs are possible.

How to Execute a Deadlift :

 

1/    Rest a barbell on the floor and attach the correct amount of weight to each end.
When doing a deadlift, it is better to start off with lower weights and increase as needed. This will prevent over exertion while you learn to perfect your form and test your physical abilities.


 2/    Approach the bar keeping your feet shoulder width apart and pointed forward.
From a vertical viewpoint, the bar should sit above the balls of your feet. 


3/    From a squatting motion, carefully grasp the bar.
It is important that your hands rest slightly wider than the shoulders (on the outer part of the legs.) While it is possible to use any grip that provides comfort, maximum effectiveness is achieved with an alternate grip; this means that one palm should be facing the other so as to stabilize the bar and prevent accidental roll out.

 
4/    Lower the hips so that the thighs are level to the floor.
When lowering the hips, it is vital that the lowest part of the leg be mostly vertical. The glutes will extend outward, use the weight to provide balance. The angle between the foot and lower leg should be as close to 90 degrees as the body will comfortably allow.

 
5/    Keeping eyes forward, carefully straighten your back.
Avoid tightening the natural arch of your back. Bending over can cause serious strain on the lower back.

 
6/    Stand up, raise your hips and shoulders, and carefully lift the bar off the ground.
The weight should hang with straight arms. Return to a standing position and maintain an upright posture. The shoulders should be pulled back so that the weight follows a vertical path.

 
7/    Lower the bar and return to the starting position.
Take care to maintain proper posture while supporting the weight. Carefully lower the weight by pushing down as you would if you were sitting on a chair. Remember to keep looking forward as the bar is lowered to the ground.

Like we said, the deadlift must be done carefully and in a controlled motion or you are risking an injury. Start using this great movement, we are sure you’ll be very happy with the results it produces.



 

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How to lose weight fast in a short period

It is a known fact that many people struggle with weight issues whether they accept it or not. While gaining it is pretty easy, losing weight can be tough as hell.

Various weight loss methods have been fronted over time with each falling short of being the perfect plan for many.

These methods either demand too much from people or are just outright ineffective.

It is the desires of every person to possess that perfect physique but others resign to fate and give up on working their way out to one, a handful of others go all the way and get it done.

Shedding those extra pounds and ensuring they stay off is probably not the easiest of things.

The last couple of years have seen scientists pondering day and night and after incessant trials and experiments, three methods have been identified to be the most effective and while many methods promise magical results, only a few of these have been proven to actually work, three of which will be discussed in this article.

The following will also include tips on how to lose weight :

What causes excessive weight gain?

Besides the usual poor high fat and sugar diet intake, rapid or excessive weight gain can be caused by a plethora of other factors. These include pregnancy, inactive lifestyle and lack of sleep.

A person’s genetic makeup may also play a critical role in enhancing their capacity to gain weight. Whenever a person eats fatty and sugary foods; their body breaks down a portion of it.

This is to provide energy while storing the remaining percentage beneath the skin. These excess body fats deform our body shape making us less defined.

When done continuously, a person becomes less and less shapely as a result of this.

So where exactly is the problem?

Being fat presents a handful of risks and lifelong complications making it extremely imperative to avoid at all costs.

Three effective steps have been proven and recommended to knock off that excess blob, quicker than any other program ever developed on the Planet.

These methods include the Cardiovascular weight loss program, the Human Chorionic Gonadotropin (HCG) weight-loss protocol, and the High-Intensity Interval Training.

* Here is how to lose weight :

 

1* HCG (Human Chorionic Gonadotropin):

When it comes to how to lose weight , this is a groundbreaking weight loss program that continues to change the lives of people all around the world every day.

It is available in an injection or homeopathic drop that works its magic by metabolizing body fat with a speed uncommon to any weight loss program.

Its operation is very proportionate and burns the weight from right under your skin in every part of your body leaving one with a perfectly defined and sculptured physique.

This is completely different from traditional weight loss techniques, most of which only target a particular body region. The HCG protocol is without a doubt the smartest program on the market today.

This is largely because of its ability to distinguish between body fat and muscle. In a design that can only be termed as unique, HCG makes a distinction between the fat and lean muscles breaking down the former only without touching even a single muscle.

How it does this is still largely under investigation.

Unlike crash diets, one does not waste away. What’s even more fascinating is that it reduces a person’s weight by up to 2 pounds a day.

2* Cardio:

Another tip on how to lose weight  is cardio. This is an exercise that encourages blood circulation within the vessels, organs and throughout the body.

It enables blood to be pumped faster as well as in large volumes, carrying with it oxygen and nutrients, to reach and replenish each and every cell within a short period.

Cardio consists of any activity that gets your heart rate up 50 to 70 percent of your maximum average rate. This could include activities such as jogging, running, skiing, swimming, and dancing or whichever is your favorite.

It helps you lose the much-unwanted body fat by burning calories giving you a toned look.

Cardio loses much more weight than weightlifting. However, if overdone without a proper diet, cardio may lead to muscle loss. It is the surest way to lose that stubborn body fat.

3* HIIT (High-Intensity Interval Training):

When it comes to how to lose weight, this is a more advanced and rigorous weight loss method that makes use of aerobics and is designed to lessen body fat.

This training schedule is comprised of several fast-paced exercises with a small interval (about 30 seconds) separating them.

It is extremely physically demanding and may not be appropriate for everyone.

It is also a very sure way of long lasting weight loss.

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HOW TO SQUAT: STEPS SQUAT

We all remember doing squats in middle school gym class, right? With our arms pointing out straight in front of us, feet firmly planted at shoulders-width, we squatted down, feeling the pull in our leg muscles while we worked to keep balanced.  The barbell squat, shall we say, takes it up a notch or two. In that you are adding weight to the equation.

This free weight exercise can yield significant results but must be done with great care; adding weight to a squat leaves you open to injury if you do not move as you must. Let’s look at which muscles get worked and how this weighty squat should be done.

Work those muscles…um, which ones?

The barbell squat is sometimes described as a full body exercise; this is because so many muscles get into the act. Athletes who want to have bigger and stronger legs and buttocks go to the barbell squat. But there is a long list of muscles that are worked during this squat: abdominals, lower and upper back muscles, trunk muscles, and the muscles in our arms and shoulders.

 

How to do a proper barbell squat:

 

*    You should stand with your feet firmly grounded on the floor, about shoulder-width apart. 

*    Place the barbell on your back, just above your shoulders. 

*    Barbell in place, it is time to slowly bend into a squat. When do you stop? When your knees pass the 90 degree mark. That’s right, full squats when your hams almost touch the calves are the way to go. 

*    You should then contract your legs and buttocks while stabilizing your body.

  
*    At this point, you should stand back up. Slowly.


*    Continue until you have done enough repetitions to complete the set as you’ve planned. Remember, at no time should you feel like you are not in control of the weight that rests on your back: if you feel unsteady, cut your set short.

*    Also remember to keep your knees in line with your toes; this will help you to achieve the proper posture for this exercise.

As with all exercises done with free weights, do not try to  proverbially-run before you can walk. Start with light weights that you are confident you can manage. When you have become comfortable with your technique and achieved the necessary posture, you are ready to gradually add more weight. The barbell squat, when done with safety at the forefront of your mind, is an excellent exercise for cross-training for any sport that relies on leg strength.

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The secrets to strong shoulder muscles

not need more than a few minutes a week to strengthen and build the shoulder muscles, and thus get a strong and attractive apparence physical apparence that increases your self-confidence, this is a fact through some simple exercises.

We will provide to you through this article exercises that help to get strong muscles shoulder :

But first you should know that  there’s three main muscles in the shoulders called:

•     anterior deltoid (the front part of your shoulders).

•    medial deltoid (the middle part of your shoulders).

•    posterior deltoid (the back part of your shoulders).

  1) Military press:

  This workout is great for your anterior deltoids, and it is often considered the most effective exercise for building shoulder muscles. 

  Military press can be done either standing up or seated, with a pair of dumbbells or with a bar.
Here’s an instructional video on how to do the seated military press with dumbbells.

 2) Side Lateral Dumbbell Raise:

 

  The side lateral dumbbell raise is an exercise that focuses on your medial deltoid, which is most often the part of your delts that is underdeveloped when compared to posterior deltoid or anterior deltoid.

3) Dumbbell Upright Row:

This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.

  Be sure to repeat this exercise a day for 20 or 30 minutes and you will notice over time the growth and strengthen the muscles of your shoulder.

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How to Keep Fit part (3/3)

  3 / Gaining Willpower and Motivation:

Stick to your plan. 

 

  You know you can do it. You are the only one that can control your actions and strong willpower can make you happy!

- Stick to a daily or every other day plan. If you have a routine that you follow it is much easier to stick to than just assuming you will get to exercising or you will get to eating a healthy meal.

Don't let others bring you down.

 If you are at the gym and are using small weights, don't let the person next you using giant weights intimidate you. Just know that you are working at your pace and that it is just perfect for you. If you continue with your regimen you can achieve whatever goal you have set.

See if others want to join you. 

 

  It can be very helpful if you have someone keeping healthy and fit with you. Their extra push of motivation can be very inspiring and it is a great way to bond.




 



- Good people to ask are family members, co-workers or classmates, neighbors (if you have a good relationship with them already) or local friends.

Treat yourself. 

 

  Set goals for yourself and when you have reached those goals you earn a reward.

- For example: If you have kept up with your routine and healthy eating and you accomplished your goal for the week by jogging for 30 minutes instead of 20, then that Friday night you should treat yourself to a small amount of your favorite snack.

Have belief in yourself. 

 

  Do not care what other people think. If you are determined and believe that you can achieve your goal of staying fit then you can! Know that feeling when you feel great and strive to reach that goal everyday.

- Motivate yourself by wanting to continue on this path of fitness and health. You want to feel good, you want to look good, you want to be healthy... and you absolutely can!

  Tips:

* Try not to overdo it.

* Keep going is the key. If you stop, your muscles will become weak and you would have trouble getting in shape again.

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