HIHI

  Contrary to popular opinion, the bulk of your success takes place outside of the gym. Instead, it occurs in the middle of the night, when you're sleeping! When you exercise, you cause micro tears in your muscle tissue; but, when you rest, those micro tears recover and grow stronger and larger than before, allowing your muscles to endure the next challenge. This is how our bodies adapt, but it's not all – your body still releases testosterone at night! Since your body creates more of it when you sleep than at any other time of day, sleeping is critical to improving your body and should be well-cared for in order to obtain the best results. This requires food control, because you must be aware of what your body processes at all times of the day and night. Although there have been several articles written on what to eat before and after a workout, there are few and far between about what to eat before bed. So, here are six foods that are extremely effective when consumed before ...

  Banana nutrition before and after a workout is high in the healthy kinds of carbs that one can eat before and after a workout as a pre-workout or post-workout. Since fast-digesting carbohydrates aid in the recovery of your body's glycogen reserves, which aid in the repair of weakened muscles after a workout. Banana pre-workouts are also rich in potassium. WHY IS THE BANANA THE Perfect PRE-WORKOUT FRUIT? Increases energy levels, which is good for long-term energy. It also improves blood circulation. Reduces stomach acid output Regulates blood sugar levels and contains no fat, sodium, or cholesterol. It aids in the relief of muscle tension. Potassium Richness in Cramps aids in staying concentrated and alert. Banana Nutrition is also a perfect post-workout snack. Bananas are a good source of carbohydrate, with 31 grams per large fruit. Carbs are important in your post-workout meal because they replenish glycogen stocks and aid protein absorption. The Australian Institute of Sport re...

  Many people skip breakfast because they are running late for work, whether it is at the workplace or elsewhere. Bear in mind that eating at the right time is crucial for good health. To live a healthy life, your eating schedule should be fine and on time. Following this simple routine of eating at regular intervals will also help you lose weight. 3 Quick Steps to Weight Loss Breakfast, lunch, and dinner the best times to eat in India. Within 30 minutes to an hour of waking up, eat something. Breakfast should not be delayed past 10 a.m. Make sure your breakfast contains enough protein. LUNCH TIME Keep a four-hour difference between your breakfast and lunch meals. Lunch should not be served after 4 p.m. DINNER Dinner should be consumed three to four hours after lunch and one hour before bedtime. Dinner should not be served later than 10 p.m. MEAL FOR AFTER WORKOUT Working out on an empty stomach is never a good idea | (especially weight training). A banana is ideal for a post-worko...

  If you had no idea that changes in season coincided with alterations in blood testosterone concentrations, join the crowd. A recent report in the Journal of Clinical Endocrinology and Metabolism1 looked at total and free testosterone, LH (luteinizing hormone— a brain hormone that stimulates the testes to secrete testosterone) and SHBG (sex hormone binding globulin— a protein that binds to testosterone, dihydrotestosterone and estradiol and serves to carry it through your circulation; changes in its concentration significantly affect the ratio of unbound [biologically active] testosterone to estradiol in plasma) in a group of 1,549 men living in Norway. (I didn’t know there were that many people in Norway).   The findings were very interesting. Total testosterone peaked in October and November. In February, there was a smaller peak. The lowest total T levels were in June. Free T was at its lowest level in August and peaked in December. The waist-to-hip ratio of the subjects f...

  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...

   muscle building diets aren't just for men or women who are underweight. Now more than ever,  the bandwagon of building lean muscle to accelerate weight loss, improve body composition, and achieve the figures they desire.   Knowing more about muscle building diets and the best protein shakes for weight loss are the keys to getting the tight, toned body you deserve. I’ve personally never been on of fad or trend diets as the body needs protein, carbs and fats to build muscle, burn fat, and function properly. What we need to be concerned with are the amounts. It’s important to understand that no one formula is going to work the same for everyone as we all have different genetics and metabolisms. However, a good rule to follow is eating anywhere from 1 to 1.5 grams of protein per pound of body weight each day. So if you weight 200 lbs, you want to take in anywhere from 200 to 300 grams of protein each day. You can find this same information in just about any fitnes...

Food is the fuel that helps athletes perform their best. Without it, endurance, strength and overall performance will be down. If you want to get the most out of your workouts and athletic capabilities, your diet should be a top priority in your fitness efforts. In order to perform your best at game time, your body needs the right nutrition. Here are some tips from to help maximize your athletic performance and avoid injury.  The seven key components to your contest preparation are weight training, protein, cardio, calories, carbs, fats, and supplements. The only 2 things that will remain primarily consistent is your protein intake and your weight training.  Weight Training    –Typically stays consistent throughout you training. Small adjustments will be implemented toward the last stages of your preparation.   Protein    – Typically stays consistent throughout your training. There may be some slight modifications at the end of your preparation to h...

People who are training for gaining size and strength can sometimes overlook the importance of the right diet in their transformation. Eating the right food can put you on the fast-track to muscle gain.   Contrary to the popular belief, you don’t have to rely on supplements for your transformations. You can achieve your dream physique by eating real food. In this article, we’ll take you over the nine food items you should have on your grocery list. ↚ Red Meat   Red meat is a great source of protein.  It promotes muscle growth, thanks to its levels of zinc, iron and vitamins. Choose lean cuts though to avoid saturated fats. Chicken/Turkey Breast   Chicken and Turkey breast is probably the most consumed muscle buildings food due to their high protein yet low fat content. Fish   Most sources of fish are full of protein .Fishes rich in Omega-3 such as salmon and trout are excellent for muscle building and should be a part of your regular diet. Eggs Eggs   (th...

  Do you want to build muscle but think quality food to reach this goal is unaffordable? Many of us feel this way and unfortunately, have based this conclusion on inaccurate nutrition information. The problem is many of us believe expensive protein powders and supplements are necessary for lean mass gains. Nutritious foods are not only affordable but will enable you to achieve lean mass gains. Nothing fancy or expensive is required, just eating right for your fitness goals. If you want to learn how to put on muscle mass as fast as possible without constantly feeling tired, consider this: take one to two grams of protein for every pound of their bodyweight! If you weigh 200 pounds, you would need anywhere from 200 to 400 grams of protein per day if you want to see good results! The following budget-friendly tips will guide you on how to eat for the muscle you’re building while staying on track financially:  1. Whole Eggs Protein Amount: 7 grams/egg Don't throw the yolk ou...

To build muscle and look leaner, you'll need to choose between two post-workout paths: Follow the masses to a juice shop for a whey protein shake (that will only end up bloating your belly), or strike out on your own with the advice of top trainers to guide you. We think the right answer is obvious. Luckily, this article will tell you exactly what to do make sure that your muscle growth does not become halted. Trick #1: Use Water to Save the Day You have just finished working your heart out and now you have sweated out all of the good nutrients you took in during the course of the day. You need to consider drinking a glass of water immediately! Your body loses a lot of fluid when you workout intensely. This is mainly lost through your sweat. Water consumption can help a great deal when recuperating from a hard session. Trick #2: Carbohydrates Will Set You Straight! You will also be lacking in energy resources by the time you are done exercising. It is recommended that you cons...

If you are considering on taking a bodybuilding diet, here are a few things you have to accomplish before you try to gain body mass: You have to eat quality protein ou will gain fat and muscle at the same time. Healthy first and tasty second. The three rules are the general guide of a person who is into bodybuilding. When one is planning on changing his lifestyle into something healthier, it means he has to drop most of the junk and exchange it with healthy foods. For example, try to eat a gram of protein for every pound of your body weight. This can be found in chicken, fish, protein powder and lean red meats. It may be irritating but you must be used to the fact that in bodybuilding, muscle and fat are gained simultaneously. In order for you to add more muscle, you have to eat more. The unfortunate thing about this is that eating more equals more calories. What are the chances you will be eating the right amount of food you need to begin with. Chances are you will be eating less of w...

If you thought that hitting the gym more often and engaging in intense weight training will help you build some serious muscle mass, you are mistaken. The most important factor here is nutrition. What you feed your muscles will be quite definitive of the final output, and the most important macronutrient for your muscles is protein. The damage your muscle fibers go through due to the stress of weight training is repaired with the help of a special process which requires high quantities of amino acids. 1. There’s Something Fishy! Fish and other types of assorted seafood have pretty much always been the ‘de facto go to’ snack for many, if not most athletes, regardless of the nature or type of sport they like to compete in. This is precisely why if you want to speed your muscle building regimen, fish will have to be your standard number one source of food. Fish are high in protein and low in saturated fats. Let us take the example of Tuna fish. It is widely acknowledged to be an ex...

Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle-building friendly breakfast without having a significant amount of time? It’s tough to find ways to support recovery from your brutal workouts with little-to-no time on the mornings for lengthy prepping, cooking and cleaning. Crappy, so called convenience health foods have flooded the market promising you endless energy and high amounts of protein. In reality, these foods rarely provide a protein count in the double digits and leave you feeling hungry. If you aren’t careful you’ll find yourself hitting the vending machine or choosing other unhealthy options which will wreak havoc on your physique.   Below are 6 fast high protein breakfast options to help you build muscle, feel fuller, longer and are easy to prep, eat and enjoy. 1. Hard Boiled Eggs and Ezekiel Bread Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400 Eggs offer an incredible measure of top notch protein, vitamin...

If you’ve made the commitment to start working on adding more size and muscle mass to your body, one of the must-do things on your agenda is to get a good muscle building diet in place. You can train as hard as you like in the gym, but if you’re not eating the right muscle building foods, you won’t be making any progress. The foods you eat on a daily basis will be responsible for helping you recover from your workout sessions, as well as provide the body with the raw materials it needs to build slabs of rock-hard muscle mass on your body. Let’s have a look at some of the best muscle building foods that you should consider so you can do a quick check-up on your diet and make sure they’re included in your muscle building diet plan. Foods in a healthy muscle building diet The foods we are going to talk about will consist of a good amount of proteins, carbohydrates and omega-3 and omega-6 fats. Food #1 – Fish Fish is a great source of protein and omega 3 fatty acids. It also has a lot o...

You put a lot of effort into your workouts, always looking to perform better and reach your goals. Chances are you’ve given more thought to your pre-workout meal than your post-workout meal.   But consuming the right nutrients after you exercise is just as important as what you eat before. Here is a detailed guide to optimal nutrition after workouts. Water This may seem obvious, but poor hydration is one of the most common workout mistakes. To stay energized and feel great, you should drink 2 to 3 glasses of water for every pound lost while exercising. Protein, Carbs and Fat This section discusses how each macronutrient — protein, carbs and fat — is involved in your body’s post-workout recovery process. The following lists contain examples of simple and easily digested foods: Carbs Sweet potatoes Chocolate milk Quinoa Fruits (pineapple, berries, banana, kiwi) Rice cakes Rice Oatmeal Potatoes Pasta Dark, leafy green vegetables Protein Animal- or plant-based protein powder Eggs Greek...

When you’re trying to add quality muscle mass, you have to make sure your entire muscle-building regimen is catered to achieve that goal. The main areas to consider include your nutrition plan, training program, supplement plan and recovery protocol. As you’ve already learned from the training element of this superfeature, “7 Biggest Offseason Mass-Building Training Mistakes,” you need to emphasize heavy, compound movements when you’re trying to maximize muscle gains. [Melissa – We may need to tweak the wording here once we have the title for the complementary article. JH] Even if your training is impeccable, however, you may not be supporting your hard work in the gym with the smartest nutrition strategies for your body. In fact, many committed bodybuilders set themselves up for failure by making nutritional blunders. A common explanation is that some guys are so gym-focused that they forget to take care of business when they aren’t lifting. Keep in mind, however, that you can’t grow ...

Whether you want to change your body to improve your health, looks, fitness, sex appeal — or just feel better about yourself all over — this plan offers you a simple promise: It can transform your body so you can accomplish all of those goals. And still have the energy you need to make each day a good one.   Principles of the abs diet Most people who are embarking on a new mission begin with one fundamental question: When do we eat? Good question. Most diets are all about what foods you'll cut out. This one is all about what you'll include. And that's good news, because if you want to emerge on the other side of this plan with a new body, you must have the flexibility and freedom to keep yourself from getting hungry, and the knowledge that you can eat well no matter what. So let's see what's on the menu. Guideline 1 Eat Six Meals a Day Didn't I tell you that this is not about deprivation? We're so used to hearing people talk about eating less food that i...