Protein is an important food group for everyone. You need to eat high-quality protein foods every single day to keep your energy up, your metabolism running, and your blood sugar levels stable. It is a component of every cell in your body. In fact, nails and hair are mostly made of protein.
Protein is a macronutrient meaning that your body needs relatively large amounts of it to stay healthy. But too much protein in your body can cause toxicity of the kidney, liver and excess production of proteinaceous toxins in the colon. Too little protein in the diet can also cause weight gain or loss, slow wound healing, Low immunity, Blood sugar changes that can lead to diabetes, Low energy levels, fatigue and severe malnutrition. Therefore, you need to balance your protein intake.
Protein bars and snack are a great way to supplement your diet to ensure you’re getting the right amount of protein. The best protein bars by BPI sports is soft and delicious chunks of cookies, smooth texture, chocolate and other mouthwatering goodness. It is a quality protein including whey protein isolate and milk protein isolate plus, it comes in four delicious flavors including S’mores, Cookies & Cream, chocolate peanut butter and cinnamon crunch.
The best protein bars contain 20 grams of quality protein per serving with zero trans-fat and 15g-17g fiber (no corn fiber) to help you feel full and require more work for the body to digest. The snack can be enjoyed by anyone of any age as an easy to grab a healthy snack right down to the very last bite to hold you over between meals or in a post workout to help you refuel and recover. The best protein bars is an ideal protein source for those with busy schedules, as a meal replacement or a quick, and healthy snack. It is soft and chewy, so you can replenish your energy levels in a delicious way. Here are some few benefits of eating a high protein food or snack.
Protein promotes muscle repair & growth: If you want to build and maintain healthy muscle mass, you need to eat enough protein. Having a high protein snack right before and after exercise help increase muscles recovery since physical activity like strength training damaged muscle tissues, for these tissues to repair and grow stronger? You need some high protein to help repair the damage.
Weight management: Consuming a higher protein food can help you lose weight. Protein helps regulate cravings and appetite by enhancing the feeling of fullness for a longer time after a meal or snack and also prevents overeating. As you are losing weight, your body loses both muscles and fat; during this process, therefore it is important that you continue to eat enough protein in your diet. This product also works well with a Pre-workout like Mesomorph available at Muscle Freaks Nutrition.
Maintain strong bone: Proteins play a vital role in bone maintenance. High protein from whole food or snack can protect against bone weakness with age, heal broken bones and even conditions like osteoporosis by increasing calcium absorption. Adults require more protein to build, repair and maintain the body than the younger people.
I get asked a lot on how I get my shoulders so big and why they are so round. Well a big part of it is genetics and the other part is training. A lot of it also comes from 25 plus years of training. But even in the beginning my shoulders weren’t perfect, I remember my rear delts were pretty much non-existing. Today my rear delts are one of my strongest body parts due to so much focus on that body part over the years. I have found that any lacking genetic part can be brought up with dedication and hard work. A lot of people in the gym actually fail to hit every side of the shoulder. You have to remember the more you bring up each part of the shoulder the more overall size you will have. Adding muscle to the rear delt can make you look huge from the side. You may even want to get a little edge on your gains by using a product like 1 Andro supplements.
Exercises to bring up the shoulders.
I always start out my shoulder routine with a heavy pressing motion, normally either dumbbell or barbell press. The key is to go heavy but move the weight slower on the negative than the positive movement. A lot of people forget that the negative movement is half the rep. Slowing down on this movement can add extra stress on the muscle breaking down the fiber and in the end adding much wanted muscle mass. This exercise will focus mostly on the front delt, I would shoot for 4 working sets of about 8 to 10 reps.
I have found over the years that higher reps on the side delts seems to work best for me. Everyone is different so you will have to play around with the rep range to see what works best for you. I like to do about 12 to 15 reps with a 4 to 6 set range depending on how I’m feeling. I have had a lot of shoulder injuries so I don’t go very heavy on this movement.
I love to do rear delts with a dumbbell lying on my side on a bench. I slow the negative down to help add resistance and strain on the fibers. I normally like to superset this with some band work to help stretch and tear the muscle fibers. I generally stick to 4 sets of 10 to 15 reps for these two movements.
Those are my three major movements, I will normally throw in some lighter sets now and just focus on filling the muscles full of blood. Read below for some of the supps I use, you can find a lot of discount supplements online that can save you a lot of money.
After my training I normally take in about 50 grams of carbs from karbolyn and about 25 grams of protein to help refill my glycogen levels. I also normally supplement with BCAAs to help speed up my recovery time. This is probably one of the most value that you will get out of a supplement that is currently on the market today. I like to use powder supplements instead of pills for BCAA since the dosing is normally pretty high.
When you are young, muscle mass stores up energy, and prevent weight gain. When you ages, your metabolism starts to slow down every year, you lost that muscle, which gives way to more body fat thereby making weight loss particularly challenging, but the good news is that you can beat this metabolic slowdown.
Metabolism is described as all the chemical processes that go on continuously inside the body by which your cells produce the substances and energy needed to sustain life, such as breathing, digesting food, and repairing cells.
The tips below are designed to increase your metabolism in an effort to develop and maintain better body composition. There are a bunch of quick lifestyle changes, and easy diet that you can make to boost your metabolism, makes your body run efficiently, reach your weight loss and fitness goals faster.
Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again, if you skip breakfast, your body won’t burn as many calories as expected. That is why it’s smart to start your day with a meal to jump-starts your metabolism. Aim for a breakfast that has plenty of high fiber carbs because it takes longer for your body to digest it, and they don’t cause rapid changes in your blood sugar level.
Your body needs protein to maintain lean muscle. Research shows that protein can up post-meal calories burn. Cramming protein into your every meal helps build and maintain lean muscle mass. Muscle burn more calories than fat does. Research has food that because proteins are more difficult for the body to break down and digest, it can increase post-meal calories burn. Aim to incorporate some protein into your every meal and snack throughout the day. If you want a faster metabolism, think of protein.
Put on Some Muscle
The most effective way to jack up your metabolism is to put on lean muscle mass. Muscle is made up of what is referred to metabolically active tissue which means that it requires energy to be built, used and maintained. The more muscle you have, the more calories you burn. No matter what you are doing, hitting the gym helps you build muscle and when you exercise, you wake up your muscles, causing them to immediately demand more calories and then burn them fast.
Drink Enough Water
One of the best and cheapest ways to boost your metabolism is to take enough water. It is a key component of your digestive process. Without water, you cannot completely and efficiently extract all the nutrients from the food you take in. After drinking, metabolic rates increases, and would burn extra calories leading to weight loss thereby making you stay fit.
Go to Bed Earlier
Not getting enough quality sleep has shown to slow down metabolism. When you are exhausted, your body lacks the energy to do its normal daily functions, which include burning of calories, so your metabolism is automatically lowered. A lack of sleep can cause several metabolic problems, so be sure you are having enough hours to get the rest and recovery your body needs
You may have seen pictures of many bodybuilders and asked yourself how do they get so lean. Well first off their diets are normally pretty extreme and consist of low calories and pretty plain food. Most of these guys spend 5 to 6 days a week in the gym and countless hours in the kitchen preparing their food. These athletes spend 24 hours a day getting their bodies into the best shape possible. Most bodybuilders will start their diets at about 3 to 4 months out depending on their condition. I have noticed that most natural bodybuilders stay leaner in the offseason than most non-tested bodybuilders. This is mostly due to the fact that most natural athletes try to come into their shows a little leaner. The pros that compete in the IFBB generally use supplements that help them lean out a little faster so they might not diets as long as their natural counterpart. It also comes down to genetics and metabolism some people just need a lot less time getting lean.
So how much cardio does a bodybuilder do to bring this type of condition? Well it can very once again on the athletes genetics and metabolism. I have hear of some bodybuilders that will do 3 hours of cardio a day but generally I believe most shoot for under 1 hour. You maybe thinking how does 1 hour get them that lean? Well it’s a combination of things that play in the role of this crazy looking leanness. Number 1 is their diet, most bodybuilders only eat super lean protein sources and follow a lower calorie intake. Number 2 is their workouts, not only do the do cardio but they train with weights for at least 45 min a day 5 days a week. Most of the successful bodybuilders out there train extremely hard and fast creating a cardio type training session. I know what most of you are thinking right now a big part of it is from the drugs. Well this does play a part in some bodybuilding but not all, there are many drug free athletes out there like Doug Miller and Marc Lobliner who come in at a freakish body fat percentage. So it can be done naturally you just really need to put in the work at the gym and have your diet in check. Number 3 is their supplement program. Many of these guys use some of the best supplements on the market today such as BCAA, Whey Protein powder and Creatine. These all help in adding lean muscle and speeding up recovery.
What kind of cardio do most bodybuilders do?
This really depends on the size of the athlete, a 250 pound guy probably won’t do a lot of high intensity training compared to a smaller guy who will focus on HIT training. Most of the larger athletes can be found walking on a treadmill at a medium pace with a slight incline.
Have you ever seen the guy at the gym that has a decent amount of muscle but has nothing below the belt for legs? It looks pretty stupid if you ask me. So why or how does this happen? It’s simple people get lazy when it comes to leg training. Back when I was competing I trained legs twice a week and it was intense style training. We normally didn’t go a week without someone getting sick. Some guys go in and do a few sets of leg curls and extensions and think that is all it takes to grow a crazy set of wheels. Well my friend you are wrong! I believe to get a set of muscular legs you have to damn near kill yourself in the gym.
Let’s take a deeper look
Here is are some leg exercise I live by fo my training program. Number 1 Squats, I like to use front squats to build that core and really focus on the quads. Now you don’t need to go insane with the weights on these. Instead focus on 4 to 5 sets of 15 to 20 reps. Yes 15 to 20 yeah it sucks but your legs will get those freaky cuts that you have always wanted.
Thats right leg presses I normally do 10 sets 5 sets normal and then 5 sets with my feet up high to focus on the hamstrings. I generally go heavy but still keep my reps around 15 to 20 and sometimes go crazy with sets of 25 to 30 depending on how badly I’m wanting to toss my cookies. Leg press will allow you to add some serious size to your legs and help improve definition.
By this time my legs are pretty full of blood and this will really finish off the old quads. I like to do 5 sets of 15 with a very slow negative. This will hurt but if you hang in there it will be well worth it. Stretching the quad in between sets will help spark muscle growth.
Leg curls work great for bringing out those crazy looking bars in the back of the legs called Hamstrings. I normally shoot for 15 to 20 reps with a really slow negative fighting the tension all the way back down. Once I have finished all 4 of my sets I will finish the last set off with 25 parcel reps only moving the weight about 3 inches. This will fill your hams up with some serious blood.
I like to follow up the leg curls with 3 good sets of stiff legged deadlifts. These work really well for making the hamstrings grow. Just a little tip, at the end of the rep let the hamstrings stretch really good at the bottom of your rep. Holding the rep for about 3 seconds will help stretch your hamstrings into growth.
I like to finish my legs off with about 3 sets of 25 walking lunges superset with reverse glute raises.
Now that you feel like death and you have made it through your