Athletics,Men,Muscle Supplements

The Top 10 Amino Acids Supplements for Your Body Needs

19 Sep , 2016  

Our bodies are made up of thousands of cells, tissues and muscles. Amino acids play an important role in our body; we need it to live and function normally. It is an organic compound that collaborates to create Protein. To create Protein, amino acids are connected like a chain that serves as the source of energy in our bodies. It is the second largest element of human muscles, cells and tissues.

A doctoral student named, Stanley Miller (b.1930), reproduced the early atmosphere of the earth; afterwards, he then discovered amino acids. Amino acids contain Amine and Carboxylic Acid.

Amino Acids has 8 essentials and each of these are necessary and important in our health. These are Lysine, Phenylalanine, Threonine, Tryptotan, Leucine, Isoleucine and Valine

Aside from the essentials, there are non-essential kind of amino acids such as Alanine, Arginine, Asparagine, Aspartate, Cystine, Glutamic, Glycine, Ornithine, Proline, Serine and Tyrosine.

Animal based food like meat (beef and pork) and chicken are mostly high in protein. Vegetables too, as well as eggs, cheese and nuts are good source of protein.

 Of course if you can maintain a healthy diet, you can maintain a healthy and fit body too. You can pair it with a work out that would easily fit according to your body’s needs.

Aside from high protein food, supplements can provide the amino acids that are needed in your body. There are safe supplements that you can take especially if you work out and try to burn out fats. Here are the top 10 list of the best amino acids supplement.

1.      Nature’s best Isopure Aminos – Helps you make the most of your recovery. They have antioxidant and vitamin C (as ascorbic acid).

2.      RSP Aminox Edge – This contains natural energy that aims to build muscle and burn fat.

3.      Musletech Amino Build Next Gen – Builds muscle and enhance performance.

4.      BSN Aminox – Intend to sustain endurance throughout your workout and support in muscle recovery post training.

5.      Optimum Nutrition Essential Amin.O. Energy – Brings caffeine to sustain and increase alertness and focus all throughout the day.

6.      Evolution Nutrition BCAA Energy – It a high performance energizing supplement for muscle building, recovery and endurance.

7.      Scivation Xtend – Also known as intra workout drink. You can drink it while having a long and intense workout to stop catabolic and increase energy levels.

8.      Cellucor Cor-performance Beta-BCAA – Helps lean mass, strength gains and reduce training induced muscle soreness.

9.      Cellucor Alpha Amino – It is a premium formula to fill endurance, recovery and hydration.

10.   BSN Amino Edge – Increases muscular endurance, support recovery, energy and focus.

Find the right workout routine for you and you can use these supplement to support and help you burn fat, build muscles, enhance endurance and support your body to keep it fit and sexy.

Always remember that a healthy lifestyle is the key to staying young and strong.

Before taking any supplement, please seek an advice from the doctor first, because every supplement is not created equal

Men,Weight Loss Pills,Women

The Side Effects of Garcinia Cambogia

18 Sep , 2016  

At one point in history, people preferred synthetic drugs to natural remedies — brushing off the latter as mere folk belief. Today however, we are experiencing a return to Mother Nature’s gifts ever since science started discovering the merit behind what we thought as folk tales. One of the more popular natural remedies these days is that of Garcinia Cambogia lauded for its weight-loss and appetite suppressant effects.

Garcinia Cambogia is a tamarind variety often found in East and Southeast Asia as well as parts of Africa. Also called brindleberry, Malabar tamarind, kudam-puli or Garcinia gummi-gutta by locals, it is cited as an effective supplement to help overweight people suppress their appetite, feel fuller longer and boost metabolism. It must be noted however that just like any medication, there are standards on how and how much should a person take this miracle supplement.

Garcinia Cambogia supplements should contain more than 50% HCA (Hydrocitric Acid) since anything less than this percentage will be ineffective. Consumers should also pay attention if the brand they are taking has potassium which will improve absorption. Stay clear of supplements that have fillers (mostly chemicals), caffeine, sugar, binders or artificial ingredients. A lot of brands out there are unregulated and if the standards are not met, there are higher risks for side effects. Most people who take it suffer no ill health effects; however a percentage cited some reactions.

Side effects which were mentioned in various researches include:

–        Moderate headaches

–        Rashes

–        Fatty stools and loose bowel movement

–        Restlessness

–        Struggle to sleep

Most of these side effects are explicable, and with the use of a trusted quality brand some of these reactions are negligible. Headaches often occur to dieters once their food intake change. Since the supplement suppress one’s appetite, mild headaches due to lesser food intake can be expected. Consumers must learn to balance their meals once again to ensure that their body has what it needs but not more than necessary. Fatty stools may result from the supplements ability to reduce the fat that is absorbed by the body which means it needs to be eliminated through what we excrete. This side effect often does not last long as your body gets used to the new process of fat elimination and as you eat less of unhealthy food.

Any weight loss program should come with exercise. Taking a metabolism-boosting supplement without exercise will have some effect on the body’s ability to expend the extra energy being created within. So we need to go back to the reality that miracle drug or not, the body needs movement to become healthy and stay well.

If the supplement’s quality is warranted and taken in proper dosages — you must be above 18 years old and taking only 2,800 milligrams of HCA at the most per day — the risk of having major reactions is lessened.

Pregnant and lactating women are advised not to take Garcinia Cambogia until results of ongoing research are made available. People taking medications for managing cholesterol should ask for the physician’s advice as there may be an adverse reaction to the supplement. Diabetics should be careful in taking the supplement, if at all, since it can lower blood sugar drastically. It is always best to consult your primary physician first before taking ANY supplement, including Garcinia Cambogia.


Health,Men,Muscle Supplements,Nutritions,Women

10 of the Most Effective Whey Protein Powders for Men and Women

18 Sep , 2016  

If you are familiar with body building then, this is not the first time you have encountered the term Whey Protein and perhaps have even taken it as a form of supplement to help you achieve your desired results.

Lifting heavy weights, exercising, running and whatever workout you are doing, you need to make sure that your body is fueled properly while doing them. Mainly, the goal of these fitness routines is to enhance your body physique, sure you’ve got muscles, but they aren’t exactly as ripped as Terry Crews, and that’s what you want to focus on.

So together with proper focus, determination and discipline, your body needs nutritious foods, plus the right amount of protein that would let you shape your body the proper way. Eating a lot of meat is not ideal if you want to get a good amount of protein, so you may consider protein supplements such as whey powder.

Here are the top 10 best whey powders that would provide you with the right amount of protein you need for body building:

1.     100% Whey Gold Standard by Optimum Nutrition – This is one of the top favorites among bodybuilders as it contains 24g or protein per serving. It helps in building lean muscles and regeneration, very crucial when you work out almost every day. With only 120 calories and 1 g of fat, this will surely be able to help you trim your waistline and enhance your muscular form. It contains Glutamic Acid, Glutamine, valine and isoleucine and Leucine, and recognized by the Public Health and Safety Company.

2.     SYNTHA-6 by BSN – This is one of the best tasting whey protein supplements, which was very rare, it tastes like milkshake and surely your intake will be enjoyable. Definitely one the whey protein supplements that could serve as a full meal and contains healthy fat, fiber, and essential amino acids. These will help in building your stamina and improving your endurance which would decrease your risk of getting injured while doing physically exhausting activities.

3.     Pro JYM by JYM – Contains 5.5 g Whey protein isolate, egg albumin, micellar casein and milk protein isolate, all critical in building your muscles. Although a pure whey protein supplement sounds appealing, it does not work as well as those with additional amino acids and other building blocks that help in muscle growth and Pro JYM is heavy on that.

4.     RSP Whey by RSP – has 25g of Protein, low fat and carbs perfect for either pre- or post-workout shake or mixing it in meal replacements.

5.     Combat Powder by MusclePharm – Gluten free, delicious and nutritious whey protein you can mix with shakes or other digestive blend to maximize nutrition.

6.     PHASE8 by Muscle Tech – Contains 97% Whey Protein Isolate and distinctly blend to power your muscles for 8 hours.

7.     COR-Performance Whey by Cellucor – Has 25g of fast –acting whey protein, with appropriate amount of digestive enzyme to make you feel full. Also great tasting, and could be taken as snack, meal replacement or a substitute ingredient for your favorite recipes.

8.     100% Casein Protein Powder by Optimum Nutrition – Comes in wide variety of flavors which contains 24 g of slow digesting micellar casein, and 24g of protein.

9.     CytoGainer by CytoSport – This is a whey protein powder rich in glutamine, doesn’t contain simple sugars, and is fat free which is very delicious. Can be used for intense training.

10.  100% Natural Whey by MET-Rx – This natural whey protein has less cholesterol and saturated fat, and provides you with natural protein which is easily absorbed and delivers maximum results when you work out as it help in the stimulation of muscle protein synthesis.


Physical Signs of Low Testosterone in Men

11 Sep , 2016  

Some people may think that decreased levels of testosterone or testosterone deficiency is nothing serious and it is just something that comes along with age; however, it is no laughing matter and it should be taken seriously. Based on research, it is said that men without adequate amounts of testosterone levels are prone to higher risks of serious illnesses such as osteoporosis, diabetes, as well as cardiovascular diseases.

Testosterone is indeed a very vital hormone for men since from an early stage during puberty, the hormone helps in the development and growth of the penis and testes; plus, it is also vital when it comes to the growth of pubic and facial hair, as well as the deepening of a male’s voice. It does not stop there since testosterone continues to play a vital role even after a male’s teenage years; testosterone boosts a man’s libido while also improving their mood. So when the levels of testosterone are low, it will have a negative effect on any male’s physical and emotional health.

If a man experiences any of these symptoms of low testosterone, seeking help from a doctor should be the first thing to do to inquire about their levels of testosterone. For those who are experiencing low testosterone levels, there are a couple of treatments that can surely aid in the improvement of their sexual responses and strength which will definitely get their testosterone levels back, as mentioned in this Spartagen xt review, which is considered as one of the best testosterone boosters in today’s market.

Here are some of the physical signs that display low levels of testosterone in men:

Hair Loss

Testosterone is indeed very important for a man’s body to function properly since this hormone also aids in the production of hair as well. It is normal for men to eventually grow bald since it is known to be a natural part of aging; however, those with lower levels of testosterone can also experience loss of facial and bodily hair.

Loss or Reduced Muscle Mass

When loss of or decreased muscle mass is mentioned, people assume that men turn into weak individuals; this is not the case since men with low levels of testosterone only feel that they do not have enough strength compared to how they felt when they were younger. Based on research, it is said that some men who experience low levels of testosterone notice that their leg, arm, and chest muscles tend to shrink; and if they attempt to lift weights or build their muscles, these men end up frustrated since they have a hard time achieving this.

Increased Body Fat

Men who are experiencing low testosterone levels may also notice an increase in body fat and particularly, they could even develop a condition in which they can get enlarged breasts (gynecomastia). Though experts still haven’t found any clear reasons behind this occurrence, it has been suggested that the levels of testosterone in a man’s body is what affects this since it influences the way the male’s body stores fat.


For men who are experiencing a drop in their testosterone levels, they are most likely experiencing shrinkage in their testicles. When men have decreased levels of testosterone, it can actually cause their testicles to slightly shrink, plus it will also feel softer than usual.

Decrease in Bone Mass

Thinning or decrease in bone mass (osteoporosis) is usually a condition connected only to women; however, males with low testosterone levels also experience bone loss since the hormone helps in the strengthening and the production of a male’s bone mass. So men who are experiencing a decrease in their testosterone levels are more susceptible to bone fractures.

Fatigue and Lack of Energy

It has been reported that males who are experiencing low levels of testosterone have extreme fatigue and a very noticeable drop in their energy levels. When males get tired easily and become sluggish most of the time even if they get adequate amounts of sleep, or if they are having a difficult time motivating themselves to exercise or head to the gym, they are most likely experiencing a drop in testosterone levels since these are common physical signs of males who experience this.

Hot Flashes

Hot flashes and night sweating are usually linked to a woman’s hormonal imbalance especially during their menopausal stage; however, night sweating can also be experienced by men and these can be related to the levels of hormones – since testosterone is a dominant hormone in males, this occurrence has been connected to low levels of testosterone.

Men,Muscle Supplements,Workouts

Ten of the Best Muscle Enhancers of Today

11 Sep , 2016  

Body building, gaining mass, or building on important muscles to either boost your health or self-esteem has always been an activity most people are interested in. There are a lot of muscle enhancers available today competing for your attention that promises awesome results in just a couple of weeks’ usage.

If you are new in the world of body building, then you might have been bombarded with the options you could choose from, but the question is, why do you need one?

Muscle enhancers are over the counter products that enables you to build on your lean muscle, if you ever wonder why you are still skinny despite actively going to the gym, then you might consider giving them a second look. They are over the counter because they are considered safe for consumption as some would just contain essential protein and amino acids relevant in maximizing your muscle growth capacity.

Now the search for the best muscle enhancer that would fit your needs may be daunting, so we’ve came up with the best of the best, in no particular order.

Alpha Fuel XT is your best bet in achieving muscle growth partnered with increased sexual drive, and who wouldn’t want that? It focuses on lean muscles growth, and also improves metabolism. Once started on the Alpha Fuel XT, you would notice a significant boost on your energy and vigor, which would directly affect your weightlifting performance in a positive way. Having it in capsule form is also helpful in easily consuming the product, think vitamins for your muscles.

Maxtropin Male is a muscle enhancer that takes care of your testosterone levels. Increased levels of testosterone can result to muscle growth and achieving balance in the endocrine system. Having a healthy amount of testosterone is good, but with a quick boost, you will notice the huge difference. You will feel the bulk and shorten period of recovery, meaning you could exercise more often and recuperate effectively.

Vigorous Muscle Maximizer contains L-citruline which enables oxygen and blood to flow healthily in your bloodstream. This enables you to effectively maximize power during rigorous training. L-Arginine that boosts muscle building while you exercise and Citulline Mallate that prevents you from feeling easily tired. It will give you overall efficiency to complete your daily vigorous strength trainings.

ProMuscle Fit lets you achieve your muscles maximum capacity, recover easily from hardcore gym training and provide you with unlimited supply of energy. Not to mention the ripped muscle that you truly desire. Packed with super-active amino acids, this supplement is great to take even before hitting the gym. Have twice the power and endurance every day.

RealNitro has the formulation that is best suited for bodybuilders, athletes and health buffs that are keen on increasing their performance levels. The RealNitro has ingredients that speeds up metabolism and detoxifies the body. What more is that it is made up of healthy blend of certain herbs and plans, including vital minerals. You are not only building up body mass with this supplement, but also enhancing important body processes such as blood flow and oxygenation. Some of the components of this product includes L-Taurine, an antioxidant responsible for dilating blood vessels for increased blood flow and Nitrous Oxide Powder which gives you the necessary positive emotional state.

NO2 Maximus similar to the RealNitro also contains Nitrous Oxide Powder, means it’s also a great pre workout supplement. It is made up of L-Arginine HCL, L-Arginine AKG, and Citrulline Malate, the trifecta for building muscle mass which does not leave behind the important functions of the body. This supplement is recommended to be taken at least 3 times a day, if you are serious on gaining some real ripped sort of muscles.

Power Pump XL is not only for health buffs, and professional athletes, this formula is also great for weightlifters because it aims to release healthy flow of testosterone in the body. In appropriate doses the formula will be able to give you clearer mental focus and the power that would drive you in completing your workout. What more is that the Power Pump XL is safe to use as it functions within the capabilities of our body. Once in the body, it also increases the body’s fat burning functions, to a leaner and more muscular you.

HT-Rush is the one you should rely on when you want higher energy levels, making you workout like crazy to easily achieve your desired results. This supplement is also all natural, containing elements that would give your testosterone levels a healthy boost, because of its Fenugreek Extract content. Your endurance will also no longer be a problem, as the HT-Rush will give you the power you need to continue enhancing your muscle mass.

Black Label NO could help you in overcoming your training plateau. It is a great pre workout supplement that concentrates in giving you the energy and stamina to push harder and perform better than you ever did before. With each repetition, you could be weakened and put to a stop, but with Black Label NO, you will be able to go forward and propagate. With the right amount of protein intake, you will see huge difference in your muscle growth and be able to be ripped in no time.

Bio Muscle XR is the one to use when you need focus and strength. It’s the muscle enhancer that boosts your mood as well. It contains essential vitamins, minerals and herbs that are important in giving your strength even during the toughest workouts. The formulation of L-Arginine, L-Citrulline, and Dipotassium Posphate certainly works its magic.

So, whether you feel the need to push your workout potential to the maximum or just raring to sport a healthy muscular physique, these supplements could come in handy. There are no two products that might work the same way but generally they aim to yield the same results and that is to provide you with the capacity to maximize your muscles full potential.


7 Not so Deadly Ways to Work Out

11 Sep , 2016  

When people hear the words “Diet” and “Exercise”, they tend to think of it as a torturous chore – especially the latter word. Too many fad diets have come and gone due to people either splurging on a nasty cheat day, or just not able to keep up because they’re expensive or taste bad (veggies?! No!).  At least, that’s what’s happened to most people. 

That said, people completely gave up on the “Diet” portion, and just went to the “Exercise” bit. Aye, what you take in can and will affect the amount of “work” you have to do to finally wear that favorite shirt or pair of trousers again, but who says it has to be work when you can make it FUN? Most workouts have come from boredom , so we’ve listed 7 ways you can actually take out the work in workout.

 1.       Get in there!

The first not so deadly way to work out starts all in your head. It’s always a battle of wills versus your wonts. You really need to just dive into it. Motivation can always help – friends, especially the ones you trade mean jokes with, can really help. Run a bet with him/her, but don’t make it a big one. Start small.

 “I bet you P500 I can jog from here to there this amount of times without collapsing.”

“I bet you P1,000.00 I can do 3 gym sessions in a week.”

 Surely, you’re not going to lose that money to your buddy just like that, eh? The bets don’t have to revolve around money, but they’re a good way of getting you in the mood to do it. This works with family and loved ones too.

 2.       Start at home.

Gyms are expensive, unless these are the local ones where it’s all weights, and maybe a couple of treadmills or other cardio machines if you’re lucky. Unless you’ve reached a certain point of enthusiasm for getting fit, going to a gym just isn’t worth it unless you’ve got zero room to work out at your place.

 Bodyweight workouts are awesome. You can do them right on your bedroom floor, and the only cost to this is maybe a yoga mat and some weights for the ankles & wrists, if you want to go that far. Push-ups, squats, lunches, shadow boxing, high knees, jumping jacks – there’s so many of them. There’s a cool feeling of accomplishment when you finish a circuit or two. You think “nice, I can lift my own bodyweight a little more now.”, and you’re hitting more than one area at a time. If you Google “Neila Rey workouts”, you’ll see lots of these turn up. We practically got six of these charts – The Night’s Watch, Master Chief, Wolverine, Jedi, Dragonborn and Highlander, one for each day, and chill on Sunday.

 3.       Make a story in your head. Get your mind out of the pain.

Getting in there starts in your head, but being able to keep going often leads you back in there. It happens a lot. For example, when you’re doing The Night’s Watch workout and on your 2nd set, you start thinking you can’t do another set after this, so you just go on autopilot thinking about what you’ll do next after your workout, and just burst on to the 3rd set, and so on. Before you know it you are finishing your 6th set. Just think to yourself “I won’t have to do this again tomorrow… I’ll be having a massage… That’ll be good…”  As you push on.

 4.       Jump a bit, and run to the shower for a cold bath.

As suicidal as that sounds, this actually strengthens your immune system and gets the pain off at the same time. If you saw Floyd Mayweather Jr. working out, once done he just jumps up and down a bit before running to the bathroom and stepping inside this human sized freezer for a few seconds to cool down. Obviously we can’t afford said human sized freezer, so a cold bath works just fine.

5.       Get a buddy to join you.

Once you’ve reached a point where you feel you’ve got your routine down pat, get a friend or a loved one to join you. Remember #3 about taking your mind off of the pain? Same thing here, but it’s more fun and less effort as you’re teaching them, and maybe they’ll challenge you to add more reps, run a longer distance, do another lap, and so on.

 6.       Mix it up.

People who are real fitness buffs have told me this, time and time again, and it’s true. Your body will eventually memorize your routine and it will get used to it sooner or later. One time, doing 3 sets of The Wolverine workout with only 30 seconds rest in between was a breeze. It felt good, and you fail to see that you are getting smaller and smaller results compared to the first few months when you were starting out. Upping the ante by swimming, and buying some ankle & wrist weights to add resistance, will yield better results.

 If you’re constantly running, do some bodyweight workouts or do some swimming, and vice versa. If you feel that last routine you did was too easy and you’re not able to do anything new, just add more reps or do it even faster!

 7.       Take time off, but not too long.

Okay – so this isn’t necessarily a tip for when you’re working out, but it’s an important tip for the overall experience. This kind of relates to #6 as well. Eventually, your body will seriously get used to the routine every time you up the ante by adding reps and trying new things. Adding reps and trying new things will eventually take up more of your time and you might not like that. Why not just take a break right? Lower the reps and maybe even take a few days off. When you get back to what you were originally doing, it’ll feel somewhat like starting all over again – and you’re mixing it up! It gives you something to look forward to, and in the end that’s what it’s all about.



An Olympian Who Moves Like No Other – Gabby Douglas

11 Sep , 2016  

As the inspiring 2016 Rio Olympic song words it, “…you can be the greatest, you can be the best… standing in the hall of fame, and the World’s gonna know your name…” Meet the amazing gymnast who made it, gave it, and proved that she deserves to belong to the Olympics hall of fame.

USA have their heads up high and proud for Gabby Douglas, born 1995, and an artistic gymnast, first obtained her gold Olympics medal in the 2012 Summer Olympics and recently won the gold medal in the team competition of the 2016 Rio Olympics. She has become a public figure for being the first American gymnast in Olympic history to have obtained both the individual all-around and the team competition gold medal. She truly brought honor to her country and race.

They say she “moves like no other”. Watch her as she throws a double off beam. Her beam routines are notorious. Awesome balancing act. She earned favor in the eyes of the national-team coordinator because of her effortless but breath-taking height on the uneven bars.

High-Flying Flips

These acrobatic moves involve rotating one or more times while airborne. Apparently, Gabby took the breath of the audience when she performed effortlessly such almost-impossible stunts.

The Crazy Combo

This happens when one flawlessly combines a difficult move with another breath-taking stunt, typically a combination of tumbling stunts and a flip, a totally dangerous move that requires strength, coordination and talent.

The double-twisting vault

Imagine a vault consisting of a half turn off the springboard on to the vault table, then a push backwards, usually into a back salto or layout. It’s just too risky to try but our hall of fame gymnast was not scared to show it off and defy gravity.

The Double Arabian is the dizzying pass that includes half twist and two front flips, truly amazing! A front flip is an advanced gymnastics move. It takes much preparation that involves much stretching and practice.

The flying squirrel is her popular moniker, earned for her outstanding aerial performance.

We are sure Gabby never fails to do her essential stretching routine. Here are some great stretching warm up routines to help you get ready for a legit gymnastic move.

  • Stretch your neck and shoulder. Rolling your shoulders forward and backward then your head clockwise and then counter clockwise in circular motion will give your neck and cranial muscles a good warm up.
  • Stretch your wrists. With your hand held out in front, gently stretch your fingers back toward you. Feel the carpal muscles get that much-needed stretching before a difficult workout.
  • Stretch your hamstrings. On a standing position, fold on leg up until your ankle reaches your butt. Pull your foot back as long and as far back as you can.
  • Stretch your ankle. Sit down. Cross one ankle over the knee of the other and move it in a circular motion. Switch and do the same to the other ankle.

Simple stretching techniques are great warm up routines for optimal performance and to avoid injuries. Always include them in your workout for great results and lesser risk of injuries.


Top 5 Benefits of Improving Physical Endurance

28 Aug , 2016  

In our daily quest to live a healthy lifestyle, we are often presented with situations where our physicality may be quite lacking. We try to exercise day in and day out, but we tire easily and sometimes wonder how other people are able to endure the amount of daily activities they do. At the end of the day, we get diminished as we are not able to perform as much as we have thought.

If you are one of those persons who are on and off the gym or are having difficulties maintaining a fitness routine, then you know precisely what we’re getting at. Similarly, if you are a mom with a very active kid, you might also realize that you are not able to keep up with them because you just do not have the energy.

Perhaps you easily get tired, irritated, are generally grumpy or show signs of aging as early as now. These are just some of the things that you might experience if you are not exercising. But if you are always hitting the gym but are not even making an effort to improve your physical endurance, then we have a problem.

There are several reasons why you should improve your physical endurance, mainly:

  1. To be able to exercise effectively. It is important to note that endurance is crucial in maintaining physical fitness. You will not be able to last long in the training sessions if your stamina is very low. No stamina ergo no drive and power to even create movement, and we get this by having a sedentary lifestyle. And if this is the case, even if you drink a gallon of energy boosting drink, it would still not give you the energy or capacity required for your activities.
  2. Reduce the risk of injuries. Regular endurance training will help your body to improve performance. Your muscles when properly worked out or stretched are developed, increasing the range of motion, thus, decreasing the discomfort brought about by the exercise. This is the reason why we warm up or do stretches before the actual exercise; to give ample time for our muscles and other body parts to adjust.
  3. Better emotional disposition. Simply put, people who exercise exhibit a positive vibe. This may be due to the hormones released by our body during exercise, Endorphins, or the happy hormones.
  4. It also gives you that youthful glow. Aside from Endorphins, the body also produces an increased amount of Human Growth Hormones when exercising. So go on, do another lap on the pool, or run another mile, it’s going to make you look and feel much younger than you are.
  5. Staying in shape. Generally, all exercises are aimed at getting in shape. You want to lessen your risk of getting serious diseases, be able to go around with much ease even as you get a little older, and admit it or not, if you are in shape you feel more confident to do anything.

Plus as an added perk, most endurance trainings are generally fun and you could easily gain new friends while doing them, because more and more people are getting into it. Have you ever seen the number of marathons and triathlons happening lately? Huge population are joining because it is fairly easy to start and maintain.

So what do you need to do to improve your endurance?

  1. Mix up cardio and strength exercises. It is a good rule of thumb to not just work on a certain focus area, but involve all of your body in increasing your endurance.
  2. Break routines. Routines are a great way to jumpstart your fitness journey but you have to branch out and innovate. You have to determine ways on how to increase the intensity of your workout to achieve the results you require.
  3. Lessen the time allotted for rests. We are not saying eliminate the intervals on your workout, but determine how to maximize it by placing it in ideal areas. Rest is important for your body to adjust accordingly, but if you take it in appropriate intervals you would be able to notice the huge effect it brings on your stamina.

In conclusion, we believe that there’s a great potential for people working out to benefit from endurance training. It does not matter what your sport or weight goal is, you need to include improving your endurance in your training sessions so you could get the most out of it.



Our Nutrition Secret for Building Muscle

28 Aug , 2016  

If you are planning to pack on those muscles, remember that you don’t have to abandon all of your favored food to get toned and in shape. You just have to follow a couple of rules and stick to them to accomplish your goal of building muscles.

Nutrition Rules – Muscle Building

Trainers, diet enthusiasts, and bodybuilders know that bodybuilding is made up of more than just fifty percent of nutrition; for beginners and those who had taken some time off from the gym, they would expect to acquire some great development and enhancement when it comes to strength and mass from just regular training programs. However, this is not completely possible without a solid nutritional program.

Remember that the more serious you are when it comes to your nutritional intake, the better your gains will be; and based on research, paying attention to macronutrients (such as fat, carbs, and protein), meal timing, specific supplements, as well as calories will have a big impact to your results. Here are some of the basic nutrition and supplement rules that everyone, especially beginners, should maintain and learn indefinitely.

Focus on Protein

It’s best to take in at least a gram of protein per pound of one’s body weight since this provides adequate amounts of amino acids that are necessary for the enhancement of muscle protein. Though it is said that the necessary daily allowance for protein is less than half a gram of your bodyweight, it is said that athletes, especially those who are focused on muscle mass and strength development are required to increase that said amount.

Focus on Carbohydrates

They say that everyday, you should take about two to three grams of carbs per pound of your bodyweight; protein is one of the most important macronutrients for growing muscles while carbohydrates are close too. When stored in the muscles, these carbohydrates are called glycogen which keeps your muscles large and full while simultaneously fueling them during workouts.

Do Not Avoid Fat

About thirty percent of your daily calorie intake should be acquired from fat and unlike most individuals who are advised to stay away from fat intake (especially saturated fat), it is said that five to ten percent of the fat calories that you take in should be saturated. This is because diets with higher fat content – especially those that are higher in saturated and mono-saturated fat – appear to maintain better levels of testosterone compared to low-fat diets. Remember that keeping adequate amounts of testosterone is crucial for building and developing strength and muscle mass that will also help avoid fat gain.

Things to Eat for Building Muscles

Generally, there are hundreds of different types of food that can aid in muscle building yet there are a few that are highly efficient when it comes to this. Also, there are available food that help cover a lot of nutritional needs to avoid losing any necessary muscles. Here are some of those specific needs that are necessary for muscle building:

–         Protein is necessary for repairing and building muscles, as well as other tissues

–         To encourage growth of proper hormones while simultaneously reducing inflammation, you should get adequate amounts of fat

–         Vitamins, phytonutrients, and minerals are necessary to support your general health

–         You will need nutrient-dense calories to give off sufficient amounts of energy

As for the food, here are the some of the best and most effective kinds of nutritional food that you should eat for successfully building and strengthening muscles:


When we’re talking about all-around excellent food to build muscles, the best food there is, is salmon. Salmon is packed with protein and great amounts of omega-3 fatty acids – both being excellent nutrients for repairing and building muscle tissues while also keeping your hunger on track. Furthermore, salmon is also rich in nutrients such as Vitamin D, selenium, niacin, Vitamin B12 and D.  Other health benefits that are linked with salmon include improving your memory as well as cholesterol reduction.

Cottage Cheese

This is not known to all but cottage cheese is almost entirely made of casein protein; this is a slow-digesting type of protein which only means that it is perfect for maintaining muscles; plus, it is also very efficient for those who go for long periods without really eating. Additionally, cottage cheese is also known as an excellent source of calcium, vitamin B1, as well as other vital nutrients.


The perfect protein – eggs have the ability to develop and enhance lean muscle and strength gains with the help of its yolks where all the cholesterol is located. If you are somewhat worried about cholesterol from the yolks, these have been shown to drop the amounts of bad cholesterol particles that are linked to atherosclerosis.


The polyphenols contained in apples aid in the enhancement of muscle strength while also preventing muscle fatigue, allowing you go through more rigorous training sessions for longer periods. It has also be found that these polyphenols can further increase your body’s fat burning properties as well, which is why experts suggest eating apples before any workout session.





6 Steps to a Healthy Athletic Body

28 Aug , 2016  

Seeing the recent Olympic Games, anyone could agree that athletes remain as great role models in terms of healthy and fit bodies. Of course, their bodies are not achieved overnight; it is carefully built by daily routines, great nutrition and proper motivation.

Now, it should not mean that because you are not an athlete you will no longer have the capacity to build that healthy and athletic body you wanted. It may not be easy, but it is possible. You really have to set yourself a target and commit to the bodybuilding journey.

If this is something that you are passionate and determined to do, then we came up with a list of steps for you to follow to achieve that great looking and healthy athletic body of your dreams:

  1. Condition your mind. Having the want to build the body of your dream is not enough, you have to set your eyes on the prize and develop SMART goals properly. SMART meaning specific, measurable, attainable, realistic and timely. A great plan is your first step in the journey towards a great athletic body; all you have to do is own it. Not everything is going to fall into place, so you have to be prepared with counter measures.
  2. Establish routines. In an attempt to create a plan that is attainable in your level you should be prepared to review routines that are perfect for you to start with. You are by no means going to be able to bench-press a 50 pound barbell for 3 repetitions the first time you do it. You have to start at the beginning because it could be highly dangerous to attempt doing something that you are not yet ready for.
  3. Strengthen core before transitioning to focus areas. Included in the path to an awesome body physique is the core training. Basic exercises that aims to strengthen the muscles that support the important parts of your body. These could be as simple as including planks, Palloff presses and etc. before jumping into the real deal, you have to make sure that your core is ready, you could research more core training programs which you could include in your workout routine to increase effectiveness.
  4. Identify patterns, and document goal plan. If you feel that you are not comfortable in a certain exercise included in your routine, take time to document it and really learn from it. This forms the foundation of where you wanted to be. Most people skip this part by hiring an instructor, which is very useful in providing you with the routines and motivating you. However, because you are not the one who determined it, there is a higher chance for you to skip it.
  5. Consistency is key. Once you have established the routine working for you, this is the time to innovate and experiment. Innovating is important so that you will not get eventually get bored with the exercise and go back to where you started. Going back to square one is definitely a bit demotivating. Adding to the fact that once you are used to a routine, it no longer serves the purpose of challenging you or exercising the muscles you wanted to focus on.
  6. Proper nutrition. Finally, and should we say, the most important aspect of your fitness journey is for it to be backed up by proper nutrition. Eat your greens, get the right amount of healthy carbohydrates, decreasing your sugar intake and choosing lean protein are all essential steps to maintain every day. You will not have the strength to do your exercise, let alone start one, if your body is not healthy. Remember that what makes up your body is much more important than how it looks from the outside, so you better invest on it.

After doing the steps mentioned, you will surely be able to see progress in your lifestyle and feeling the effects of your workout. The athletic body may not be easily observable but if everything is set properly, your journey is not very far. What you need to remember is that discipline is important, in achieving anything. The right discipline coupled with great motivation, is a great recipe for success. Stay relentless!