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  Hello there, gentlemen. Welcome to your workout guides. In this blog post, you'll learn how to make your own homemade egg protein powder. So, before we get started, here are some Egg Nutrition Values that I found on the internet. 100 g of eggs per 100 g of eggs   Calories   155 % Daily Value* Total Fat   11 g                16% Saturated fat  3.3 g             16% Polyunsaturated fat  1.4 g Monounsaturated fat  4.1 g Cholesterol   373 mg             124% Sodium   124 mg             5% Potassium   126 mg             3% Total Carbohydrate   1.1 g             0% Dietary fiber  0 g ...

We'll go over the best supplements for men to build muscle and lose weight in this blog ( your gym guides ). ( weight loss ) For optimum muscle growth, three key requirements must be met: eating more calories than you burn, consuming more protein than you break down, and participating in a muscle-challenging workout program. This list of best supplements for men muscle growth includes six supplements that can help you build more muscle. There are six best supplements for men to muscle growth that you can consume pre – workout or post – workout to ensure that your damaged muscle fibers begin the healing process as soon as possible. We have listed the top six best supplements for men to muscle growth. 1. “Protein extracted from whey” Supplement with whey protein Protein supplements can assist in the regeneration of muscle cells, as well as the strengthening of bones and hair. One or more long chains of amino acid residues make up a protein. Proteins have a wide range of roles in livi...

James’ analysis found multiple sets were associated with a 40 percent greater hypertrophy response compared to single-set training. Nonetheless. According to Brad Schoenfeld, 2: While this paper provided solid evidence in favor of increased training volumes, the analysis had some flaws. For one thing, James only looked at sets per muscle per workout; the weekly volume per muscle group could be a more important marker in determining the hypertrophic response. Furthermore, only 8 studies met James' criteria at the time, and only three of these used direct site-specific measures of muscle growth. As a result, James and Brad enlisted the help of Dan Ogborn and decided to conduct a follow-up meta-analysis to determine the effects of weekly sets per muscle group on muscle mass changes. 3 They looked for studies that directly compared high and low training volumes for hypertrophy. To begin, they looked at the effects of volume within each study and discovered that higher volumes were l...

It's the time of year once more! Resolutions for the new year! Losing weight and getting in shape is one of the most common new year's resolutions. In fact, weight loss resolutions account for about 35% of all new year's resolutions, which is unsurprising. The problem is that most people do not hold their resolutions. It all sounds good in theory; people don't think about it in December, but as soon as January 1st rolls around, their strategy kicks into high gear. The following recommendations are intended to assist you in achieving your long-term health goals. Be consistent first, then constant. ↚ Top 10 Weight Loss Tips for the New Year! Stick to your guns. Be patient; it takes time for new behaviors to develop, and even longer for them to become part of our everyday routines. It will become a part of you over time, and once enough time has passed, it will become a part of your personality. Create small goals for yourself. Be truthful with yourself about your prioriti...

    At some point in our lives, we have all heard of the plank and how simple it may sound, but the "core" is difficult. Plank is the perfect full-body exercise that not only helps develop your abdominals, but also helps tone your ass, thighs, back, and arms. All you need is 1 minute of your normal time every day to work on those muscles. Simple, huh? With the 21-day plank challenge, it isSo let's break it down and get started every week! Day 1, Week 1 Start by fixing your form, since the shape either creates it or destroys it when it comes to doing planks. From head to heels, the body should be straight like an arrow. First, with your feet hip-width apart, begin by standing up straight. Next, tell someone to knock you off balance gently and carefully. In order for you not to fall down, try to feel what muscles need to be engaged. When you are trying to do a plank, this is the same feeling you should get. Perfect your shape by first lying on your stomach and positioning y...

  Have you ever felt that despite doing all the right things at the gym, after a little success in the beginning, that the muscle no longer seems to be building? If yes, then you are probably getting some basic things wrong. For example, you might be overworking, which seems like the right way to go, but instead it’s counterproductive. To know more about what you might be doing wrong, read this Bright Side article through to the end so that you not only correct your present mistakes, but also avoid the lure of other common mistakes in the future. ↚ 1. Overtraining   That’s right, overtraining. People think that they are going to better returns by doing more, but this is not the case with muscle building. You see, muscles aren’t actually built while you are lifting weights or working out. While you are working out, you are actually breaking down the muscle. Your body needs ample rest in order to actually get bigger and stronger. Instead of hitting the gym everyday, make su...

  When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine ...

  If you’ve been feeling a bit too tired lately and have no desire for sex whatsoever, it’s very likely that your libido has taken a hit and needs to be boosted. In this article, we have compiled a list of foods you can add to your diet which will give a powerful boost to your libido and make you feel like a teenager again. Well, not exactly like a teenager, but you get our point! So, here are the 8 foods that will increase your sex drive and additional 8 that will reduce it: Black raspberries Black raspberries as well as the seeds in them will change your mindset and will instantly get you in the mood, which is why you should eat at least a handful every day in order to make you more creative underneath the sheets. They are rich in phytochemicals which increase both your libido and overall sexual endurance. Eat at least 10 per day or take a tablespoon of raspberry seeds a couple of hours before having sex. Broccoli You can eat them in any form, either raw, cooked or sautéed....

  Sergi Constance is a Professional Fitness model and bodybuilder.Today, we’ll show you Sergi Constance Workout Routine And Diet Plan in Celebrity Workouts . According to Wikipedia :Before Sergi Constance becoming a bodybuilder and a personal trainer, he secure a Bachelors Degree in Sports Science and Physical Activity, he later went on to create a successful career as a WBFF PRO Muscle Model. Sergi Constance has become one of the Best fitness models in a short space of time, He has risen from humble beginnings to the top of the fitness industry, and in the process, become the CEO of his own company. To understand his routine completely, here is his table on how he does his daily workout:   MONDAY — CALVES / QUADS Leg Extensions: five sets for every 9 to 20 counts Squats: four sets of 9 to 15 repetitions Leg Press: four sets of 9 to 15 counts Another Leg Extension: three times for every 20 counts Seated Calve Raises: four sets for every 12-28 reps Standing Cal...

  When you’ve been in the iron game a while, you begin to ask yourself some tough questions: How do I maximize size without sacrificing strength? How do I get stronger without getting injured? In short, how can a lifter have it all—muscle, power, and pain-free joints to enjoy the benefits? The answer is a combination of powerlifting and bodybuilding programming, colloquially known as “powerbuilding,” blended in the formula we offer here. See results in six weeks! Seriously. For each exercise make sure you warm up and lift within the 4-6, 6-8 rep range, These workouts will typically involve lots of rest and heavy to moderate weight. Monday - Chest     Bench Press     Flyes     Incline Flyes     Incline Bench Press     Dips     Pec Deck Tuesday - Legs     Barbell Squat     Leg Press     Leg Extensions     Hamstring Curls  ...

  How do you choose a whey protein powder? Do you go on the recommendation of your buddy at the gym and take what he takes? Do you pick the bottle with the shiniest, most cutting-edge label? Do you go by what tastes good or what’s on sale at your local GNC? The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains. The first step in determining whether your protein is worthy is to give yourself a pat on the back. You’ve recognized whey’s benefits and have included it in your daily regimen. Just to review, whey is enormously beneficial for several reasons, including amino acid and microfraction ...

Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in everyday tasks will be the most beneficial for improving your fitness and quality of life.   So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or aren’t seeing the results you’re banking on, it’s time to get back to basics with these five moves. From increased strength, better core stability, greater athleticism and improved overall health, these key exercises need to find their way into your routine. Advantages of Muscular Strength Exercises: The entire workout plan here is discussed in the whole body where one can decrease or lose fats with slight or no effect on body muscles. In...

If you're a natural lifter, you can't train like an enhanced bodybuilder or action movie star. And if you have average genetics, you can't train like a genetic freak. Sure, it's tempting to copy the training programs of those we admire, but always chasing the next "star program" will get you nowhere. So how should natural lifters should train to get the best results? Basically like this: The Number One Natty Mistake The most common mistake made by those who don't use performance enhancing drugs is doing too much volume. The whole purpose of training to build muscle is to trigger protein synthesis. Once it's been triggered, there is no added benefit in continuing to punish a muscle – it will not grow more. In fact, it might even lose size! The key to growth is to have a big difference between protein synthesis (building muscle) and protein breakdown (mobilizing amino acids from muscles for energy). The more volume you do, the more protein breakdown ...

The age-old desire to build a strong, well-proportioned physique is still alive and well. Yes, the average gym-goer no longer yearns to build a monstrous, freaky, eye-popping body complete with gnarly veins, huge, stumpy legs and the inability to fit into a dress shirt. But everybody in the gym still wants to build an appreciable amount of muscle and strength. And they want to actually see the results of their hard work without it being hidden under a layer of unwanted body fat.    Building an impressive physique not only grants external benefits such as strength, power, and an aesthetically pleasing structure. It also provides many internal benefits: confidence, increased self-esteem, and self-discipline, just to name a few. Workout Plan A workout arrange in your bodybuilding calendar is an arrangement showing you which days you prepare on and what you prepare on those particular days. What works for me and what has worked for various others is to have an assortment in ...

You’re an eternal beginner. You get on a program and fall off just as fast. You skip the gym if it’s raining. Sound familiar? Don't blame yourself. Your problem probably isn't a weakness of character (although you need some steel in your spine too)—it's probably that you're not following the right strategy. Pry the snooze button off your alarm clock, because with a little effort, you can adopt good exercise and diet habits, thanks to this plan. ↚   This is a basic yet extremely effective 4-day workout plan that’s perfect for beginners, Workout 1 – Chest and Triceps Bench Press: 3 sets x 8-12 reps Incline Dumbbell Press: 3 sets x 8-12 reps Cable Flyes: 3 sets x 8-12 reps Cable Pushdowns: 3 sets x 8-12 reps Dips: 3 sets x 8-12 reps Workout 2 – Back and Biceps Barbell Rows: 3 sets x 8-12 reps Seated Rows: 3 sets x 8-12 reps Lat Pulldowns: 3 sets x 8-12 reps Barbell Curls: 3 sets x 8-12 reps Alternate Dumbbell Curls: 3 sets x 8-12 reps Workout 3 – Legs Squats:...