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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...

If you're looking to shed some unwanted pounds, take a look at 10 of the best fat burning exercises which (when combined with a healthy diet) will help you to achieve the body of your dreams.   Interval training   One of the best ways to burn fat is through interval training. It doesn’t matter whether you complete your interval training through running, on a rowing machine or a bike, the exercise will help you lose weight. This is because interval training increases your growth hormone and adrenaline levels - both of which suppress your appetite and help your body to burn fat.  Cross Country Skiing   Cross-country ski machines have a very high calorie and fat burning potential and is a non-impact exercise. Unlike other exercise machines, using a cross country ski machine requires skill and coordination.  Rowing Machine    Rowing is regarded to be the most complete exercise because it works all of the body’s major muscle groups such as the legs, butto...

If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction! Legs are often neglected in the gym because of the effort you’ve got to put into training them. But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves).   1. Goblet Squat The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly. Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting. - Hold the dumbbell with your palms facing up (hence the ‘goblet’ part of the name), with your feet around shoulder-width apart and your chest forwards, shoulders back. - Keeping a straight back, bend your knees and move your butt back and down...

Most people think that making love is a kind of physical enjoyment and a good way to have a healthy relationship. But making love can do more than make you feel good and close to your partner. It can actually make you both physically and mentally healthier. Sexual activity benefits your body in the same way as exercise, it boosts heart health and immunity and reduces blood pressure. Thinking beyond the pleasure of making love, there are other various Health benefits of love making, that it keeps you young, boost your mood and immune system, helps you live longer and much more. Read the article to see how making love can benefit you. ↚   Here I will try to discuss 10 amazing health benefits of making love. You may like this ! 1. It Helps You Sleep Better. The sleep that you get just after you’ve made love will be much more relaxed. Getting a good night’s sleep will make you feel alert and overall healthy. One of the brain’s stress-relieving chemicals, oxytocin, is released ...

First, the bad news: No matter how much physical effort you put into sculpting a smokin’ six-pack — crunches, planks, squats, cardio, HIIT — no one’s going to see them if they’re covered by a layer of flab. Now, the good news: You can learn how to get abs by eating healthy. You’ve probably heard the phrase “abs are made in the kitchen.” Well, that’s about 50 percent true — nutrition and exercise go together like Bey and Jay or Elizabeth and Philip; one without the other is “meh,” but for real fireworks/results, you need both. So if you’re already crushing the exercise portion of the equation, then all you need to do is get your nutrition in order. 1. Limit Your Calorie Intake Your ideal diet must be such that it creates a calorie deficit within. This would ensure that the insulin production is kept under check and the blood sugar levels remain regulated. On the whole you must aim at cutting down substantial calories on an everyday basis. To give you a basic idea, 3500calories for...

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...

Are you set on flattening your tummy or maybe you have a burning desire to show off a six pack stomach? Well, that goal is well within reach, you may just not know where to start. Many times, we get so wrapped up in how awesome we would look and feel and immediately jump into a less than perfect plan to achieve those six pack abs. Your results may have been less than spectacular. Your plan fizzles within a week or so because the emphasis is on ineffective diet and exercise strategies that cause us to work waaaaaay too hard and not smart, so you see NO change! You need to step back and envision a plan that you know WILL work, results you can SEE. It worked for me and will for you. The first step is educating yourself on what works and what doesn’t work so you can set realistic goals and expectations for achieving a six pack, or even just flattening your stomach. You can’t just decide one day ” I want flat abs” And start doing 100 sit ups and expect anything resembling a six pack! ...