Author Archives: Gym Junkies

avatar

About Gym Junkies

I’m Terry I’m here to help you achieve the body you want. I truly believe anyone can achieve the figure they want, with the proper guidance. Through my eBook I have been able to help thousands of people online lose weight, tone up and get in shape. My goals are to continue to help people all around the world and change people’s life for the better.

The Squat-Free Lower Body Bodybuilding Program

1

Squats. You’ve read time and time again that you absolutely must make sure you get this major exercise into your workout program.  In fact, you might have heard before that if you squat, you really don’t need any other lower body exercise – it’s just that powerful.

But, what if you can’t squat?

For some people, injuries strictly prohibit it.  Whether it’s their back, knees, or ankles, squatting is out of the picture.  For others, they are simply not biomechanically built to squat.  Their legs are too long or their calves are too tight and they just can’t complete the range of motion properly as they should.

Is all hope lost for these individuals? Can they overcome this issue and still see excellent progress with their goal to build muscle fast?

While you may believe that squats must be done, they really don’t.  While it’s highly advantageous to do them without a doubt, if for whatever reason you cannot, you can work around this and still see success with a lower body bodybuilding program.

And quite in fact, for some people, it is better not to squat and to do another exercise instead. Since they can’t complete the exercise properly in the first place, even if they try, they are not going to get as good of results as they could have had they have done an exercise they actually could do properly.

So assess yourself and make an educated decision about what its best for you.

If you do decide that squatting it out of the cards, then let’s talk about how to get around this.

What It Takes To Build Muscle

First, you need to understand and think about what it takes to actually get your muscle tissue built.  The primary requirements to build muscle fast include:

  1. An overloading stimulus
  2. Sufficient rest to recover
  3. Enough food to build new muscle over what you have (a calorie surplus)

Clearly, all of these can be accomplished without the squat exercise, so you can now see why it is still possible to see results.

Squats are a very compound exercise that will hit multiple muscle groups at once, so you need to be sure that you are still going to be doing just that with each workout you do.

Let’s look at the exercise line-up.

Leg Press vs Squat

Perhaps the closest exercise to the squat is the leg press. It is a very similar movement pattern, only this time you are pressing weight away from you, rather than lowering weight toward the floor.

The nice thing about the leg press is that you can typically lift quite a heavy load with it, therefore, you can see remarkable strength gains.

The downside? You lose your core activation.  Doing squats is very demanding on your core as those muscles will be contracting to keep you balanced, so as soon as you transition to the leg press where your back is fully supported, they no longer have to work.

So just note that you will lose some of the core benefits and you may wish to do additional ab exercises because of this.

You can also perform single leg presses as well, which is excellent for making sure that you don’t possess any strength imbalances in your body.

girl-lunging

Lunge Excercise 

The next good exercise to be adding to your lower body workout to build muscle mass is the lunge.  Lunges will bring about more core activation, so you can see that benefit here.

You can do stationary lunges or walking lunges – both will benefit you equally as well.  The primary difference is the stationary lunge will work the hamstrings slightly more than the walking lunge.

Whichever variety you do, make sure that you maintain an upright position at all times to avoid a forward lean, which would cause back pain down the road.

You can also do these with a set of dumbbells or a barbell across your back, whichever you prefer.

Split Squat Exercise 

The split squat is a hybrid variation of the regular squat and may be a possibility to consider as well. This exercise tends to lend better to working your glute muscles to a higher degree, so you should see positive gains in this region of the body when adding them to your program.

The key point to remember with the split squat is to lower yourself as low down to the ground as possible. It’s at the very lowest point that you will get the glute activation you desire and fully test your strength capability.

As you press upwards to complete the exercise, also think of pressing up through the heels rather than the balls of the feet.  This will help to distribute your weight better, making sure that you are hitting those glutes as you should.

Do an equal number of reps and sets on both sides to avoid any muscular imbalances.

Deadlift Benefits 

The exercise that typically goes hand in hand for being just as effective as the squat is the deadlift.  You can either do stiff-legged deadlifts or Romanian style, each of which will hit the body in a different way. With Romanian deadlifts, you’ll hit the quads to a larger degree, so it will be more like the squat exercise.

Just note however that this exercise is also really going to work the lower back as well, far more than you would with the squat movement.  So it can easily be a part of your back workout in addition to your lower body workout session.

Vary Your Rep Ranges

So now that you know which exercises you should be doing, how can you best structure your routine to see optimal results?

First, make sure that you vary your rep ranges. You should still be completing some exercises in the lower rep, higher weight range.  This would typically be done with a leg press or deadlift, which then leaves your lunges or split squats to a higher rep range with lighter weight.

Using this protocol will help you work the muscles on all levels, producing complete strength and mass building.

Cycle Your Exercises

Finally, also cycle through your exercises. You likely won’t complete all of these in just a single workout, so change it up over a period of weeks or from month to month.

To keep the lower body responding and getting stronger, you’ll need to keep challenging it in new ways.  For one month, do a regular leg press and the next month, switch to a single leg press. Likewise, split squats and lunges are also another exercise that are easily interchangeable with each other.

This will ensure you don’t get bored and that your body never hits that dreaded progress plateau, but rather, keeps seeing results.

Conclusion

So don’t be too concerned if you absolutely cannot squat.  While it’s vital to know the difference between not being able to squat and not wanting to squat – if it’s a case of not wanting, you may just want to push yourself to do it, if you simply cannot do this exercise, you can successfully work around it and make great muscle gains.

-Terry Asher

How To Burn Body Fat In The Most Efficient Way Possible

Terry Asher Gym Junkies

What’s better Cardio? Weight Lifting? Interval Training… How do they stack up?

Almost everyone that goes to the gym has been interested in shedding additional body fat at one point in their lives. So if you’re looking to lose body fat in the fastest way possible this article might shed some light on your quest to do so. So, do you think that running on the treadmill is the ultimate solution of all time to lose body fat? What is the fastest way possible?

Well, not really if you read my interval training article you would know why. Maybe, sprinting up a hill would help? Or wait, what about those squats and bench presses? I know, we are all fitness trainers and gym junkies in our own skin and you must be having your own idea regarding what will suit you the best. However, I am here to break some myths for you and provide you with the right solutions that will most definitely help you in your quest to lose additional body fat as fast as possible.

The Top Three Contenders

When you are looking to burn extra body fat, you have three main methods that people mostly use (Leaving dieting out) let us take a look at each one of them.

  • Cardio: If you are not really sure about how to use cardio to lose weight, you need to know what it consists of and know that most are done for a prolonged periods of time which lifts up the heart rate and works your cardio respiratory system. Some of the more standard cardio routines are, long jogs, running on treadmills, using the elliptical and the swimming, biking and the list goes on.
  • Interval training: This is another commonly used method that is sure to fetch you some good returns. An example of this is when you are deciding to run or even use the bike or elliptical and you make it a point to constantly vary the intensity as well as the speed, it is known as interval training. Ideally it follows the logic of springing for 30-60 seconds and then you follow it with 90 seconds of jogging or a slow walk. If you repeat this cycle for say 20 to 30 minutes, this is known as interval training and is considered to be an effective method of losing calories and burning body fat.
  • Weight training: Whenever you carry out exercises where you lift weight or even when you carry out compound exercises, it is termed as weight training. This too can be very helpful in shedding the extra pounds. This is also often referred to as resistance training as well. The best thing about weight training is it breaks down your muscle tissue and this increases your resting metabolic rate (RMR).

There has been a number of studies that have been conducted on all these ways and methods of losing additional body fat. I too embarked on many different ways on how to reduce body fat and got a first-hand idea of how things work for my body. So, here I am to share with you and give you a precise idea of the way things work and why. However, before I begin, there is one thing, which you should know.

If you are looking to win the battle of calories, the one thing, which you need out be mindful of, is your diet. It does play a very crucial role, duh! So keeping that in mind and assuming you have a clean diet we will evaluate different ways to burn calories.

Again, the diet you choose will have to do with your fate of course; be it success or your failure. So, until and unless, you have a kick ass diet that is clean, how are you ever going to get hold of your total calories or much less burn additional body fat? I know, it even sucks to think that there will be no more of those pop tarts or the lemon cakes from Starbucks, but when you need to be in shape you need to be able to hold yourself accountable. Let’s be real I am human, I enjoy in and out burger from time to time but when it’s time to buckle down I possess the self-control to regulate my eating habits.

Now that we have the diet thing in check, let us get started to the other aspects and go back to what BURNS calories.

Cardio for Weight Loss

There is a deep relation between cardio and weight training for burning calories. Most basic thing you could try to do, of course, is to jog down the street. It doesn’t take a scientist to know that you will burn more calories doing this and you are bound to lose weight some weight. So, get up on a treadmill and start running three miles every day. You lose 300-400 calories and keep the diet thing correct; you will end up losing weight. Looks pretty simple? It definitely must have some kind of a catch. Let us get to that little catch.

Cardio is insanely boring! But if it doesn’t bother you then by all means keep running on the treadmill. Absolutely sucks the fun out of me personally. Further, it might help you shed the extra pounds but man; you will never get the true shape that you desire if that’s ALL you do. Also, it doesn’t really stress your body a whole lot, unless of course you’re an endurance runner training for a marathon. You really won’t push yourself beyond your comfort zone if you are just doing a slow jog around the neighborhood.

So, why isn’t cardio for weight loss the best choice? The reason is that when you are carrying out cardio, the exercise post oxygen consumption (EPOC) is pretty low, which means that the rate of burning calories stops pretty drastically, or the moment you get down from the treadmill.

What is good about it? The best thing is that it is a good way to start if you’re a complete beginner or are prone to burn out easily. Remember at the end of the day some exercise is better than none, so turn off the Xbox and drop the twinkles and hit the pavement.

The High Intensity Interval Training

When it comes down to burning calories by engaging in interval training, you will find that interval training is going to be way more efficient as compared to steady cardio. Why is it? EPOC holds the answer. If you are doing high interval training, the rate of metabolism will continue to be high even after you are done with the workout. This means that long after you’re done with your workout, you will continue shed calories. So, yes even if you sit on your bum with a remote in hand, you will continue to lose weight. How cool is that?

So, How Does Interval Training Truly Work?

Interval training constantly pushes your heart in a way such that you will be forced to adjust to the changes. As your heart learns how to get adjusted to the different ways of working, your body will slowly learn the best ways of adapting to the changes. When your heart is constantly sprinting and changing, it will push your metabolism higher and so it will stay the same even hours after you are done with the exercise.

You can check out the statistics and details from some of the top studies that prove how interval training has an upper hand over steady cardio and is the better choice among the two for the sake of losing body fat and unwanted pounds.

hot-girls-lifting

Calories Burned Lifting Weights

So, you must be wondering that if cardio is a somewhat okay choice and interval training looks to be the smarter choice, where would weight training fit in? Well, as per the different studies and statistical data that were computed, it was found that people who carried out weight training ended up losing a lot more weight than the other two groups.

So if you keep track of calories burned lifting weights, you will find that it truly helps you burn additional body fat in the best manner.

Now that’s if you stack all three against each other but what if you blend all of them with a health diet?

The Workout I Choose

So, when I closely observed all these three points and actually embarked on doing them myself I have learned that really a blend of all is the most effective. This being said if you are trying to lose weight you will need to watch your diet and have a calorie deficit of around 500. An example of this would be if you normally consume 3,500 you would only consume 3,000.

You also need to choose the right kind of exercises as well and ideally you should look into compound exercises as they burn the most calories. Some possible examples include squats, deadlifts, shoulder press, bench press, kettle-bell swings and so on. When you carry out these exercises in a circuit, it is sure to help you build muscles and at the same time, the number of calories which you will be burning is going to be very high too.

A lot of people I have met have often felt bewildered with the question of which method seems to be best for losing weight. It all boils down to he way you prefer and the way it fits in your life. There are different types of people who can choose to exercise the way they wish to and if you are looking to get the most out of each, here are the key points you need to know and follow.

For The Cardio Lover

You can do and benefit from cardio under the following situations. Go for cardio if…

  • You love spending time on elliptical and treadmills
  • You have a lot of free time with you
  • You are a beginner and don’t know shit about training

For The High Intensity Interval Training Lovers

You should consider doing these workouts if…

  • You really do not have a knack for lifting weights, but you have a zest to burn down the extra calories and that too pretty fast
  • Your available time span per day is pretty limited
  • You have a desire of testing the limits of your own body
  • You’re an athlete, and this will mimic most sports as the are “Stop and Go”

For The Weight Training Lovers

You can carry out weight training if…

  • You have a desire of building muscles as large as possible
  • You want to burn calories without doing cardio because you don’t enjoy it
  • You care a lot about your strength

Ideally, when you are looking to lose the extra calories, the best thing is to opt for a combination of all of the above. Each of these methods has some benefits or offer and when you opt for a blend of all these methods, you are going to reap the best out of all of it.

Some people are more suited to a certain workout than others so, feel free to explore this aspect and then choose accordingly because it is only then that you will be able to explore the endless ways by which you can truly make the most out of your need to look the best possible and shed body fat.

Conclusion

Losing body fat and building muscles might not be a cakewalk, but when you have the facts right; you will enjoy the results. So, do a little bit of cardio, pump some iron and mix in some interval training. On top of it, always remember, what you eat is extremely important when trying to cut body fat. So, be mindful of your own diet and very shortly, you will find that things will improve and you will get the most optimal results.

-Terry Asher

Get In James Bond Shape… Daniel Craig In Casino Royale

1 copy

The names Bond… James Bond… Ok not really my names Terry but we can all sure look like Bond if we want with this diet and workout today…

So, here we are analyzing another great actor all over again. Today, the dude we are going to check out is Daniel Craig and his role in Casino Royale where he caught the eye of many. The new James bond can’t really beat that if you ask me.

There is absolutely no doubt that Daniel Craig is considered to be the biggest bad assess we have had ever seen since the likes of Sean Connery. It didn’t come easy though, as he underwent seriously rigorous training to ensure that his body lived up to the hype that comes with the tag of being a BOND, James Bond that is.

He was working out 5 days a week and made sure to eat clean food all the time. Not only this, he had a trainer and dietitian by his side to make sure that he followed his regime. The Daniel Craig workout was remarkably different from the Ryan Reynolds workout which he used in Blade 3 because Daniel didn’t have to put in any additional weight. His sole concern was to lose weight and to build lean muscle and get as ripped as possible.

When you look at the type of James bond workout he went through, you will find that it was way different from what most celebrities went through for their roles. While some celebs did a split routine or other known as one body part a day, the Daniel Craig workout involved the whole body every day. He worked on his muscular endurance (greater than 12 rep range), cardio and short burst movements all together simultaneously. He wanted to be the kind of man that even the villain’s wouldn’t want to mess with.

Daniel_Craig_Workout_2

Daniel Craig Height, Weight And Diet

If you want to get the Daniel Craig body, you have to look closely at the diet. When you want to give the kind of look that says that you have the capacity to kill another human with bare hands, you have to do some serious kick ass dieting to go along with it. Such looks don’t come when you are sitting at your home on the couch munching on Doritos playing golden eye. You already know the saying “You are what you eat”, it is your diet that turns out to be the decisive factor at the end of the day. So, let’s take a closer look.

The first thing, which Craig did, was he quit smoking and um that’s probably a no-brainer for most people. If this was enough of a shocker, he also curtailed his drinking big time. He was only allowed to drink on Friday and Saturday nights. The reason, of course, is that when you are drinking, dehydration’s effect will deprive your body out of the protein which it would otherwise use for creating lean muscle mass. You can also look into the best supplements for muscle growth for an extra edge.

Not only this, he also got rid of all unwanted crap and unhealthy junk from his diet; in my eyes another no-brainer. He used to eat 5 to 6 times a day in huge portions that would lead to fat storage. Those who repulse of the sight of vegetable have bad news in store. He ate shit load of whole grains and vegetables and not to forget large amount of high-quality protein. Fish, protein shakes, and chicken – these became the food he thrived upon every single day.

You may say to yourself, “man, that’s not fun”. Well, dude who told you it was fun? Wake up, if you want to look like James Bond. It doesn’t come easy; it comes at a price, the diet is never going to be easy.

Let us see what a day looked like for the James Bond workout.

  • Breakfast: 2 pieces of whole-wheat toast along with a couple of poached eggs
  • Snacks: Protein shake or fruits along with raw almonds
  • Lunch: Fish or Chicken along with a small cup of brown rice
  • Snack: Protein shakes. It could also be yogurt with some nuts
  • Dinner: Chicken or Fish along with salad and broccoli or other green vegetables

As he had to concentrate more on cutting down the fat along with making muscles, he made sure to stick to low carbs intake. If you do not know Daniel Craig he is 40 and doesn’t have the metabolism of a 20-year-old. This is why he cut down on his white carbs and managed with a very clean diet.

bi-102710

The James Bond Workout

Now that we are done with the diet aspect, we will now shift our focus on the workout. Before you start jumping up and down with excitement; remember, Daniel always had a trainer with him on a daily basis. The trainer guided him whenever he went wrong including but not limited to his form. We certainly do not have this luxury and so you need to know when to draw that line or step it up. The blend of heavy weights with a bad form will only lead to injuries and it sucks big time messing up your kinetic chain that lead to injuries and it sucks big time messing up your kinetic chain.

When I was digging through Internet, I came across huge number of workout routine as to which the one Craig really used. Honestly, I couldn’t care less because all of them certainly revolved around the basically the same principle.

As per reports, Daniel did weight training all throughout the weekdays and he also indulged in cardio and some serious stretching during the weekends as well. Daniel made it a point to follow the full body route for all the weekdays as he didn’t concentrate on a single body part or other known as a split routine. He did most exercises back to back and took a very little amount of rest as well. Furthermore, he blended his cardio right into the weight training as well.blended his cardio right into the weight training as well.

Ideally, those who are looking to lose a lot of weight would make it a point to do a lot more cardio, but remember your gains will also be lost. So, if you are wondering why Craig settled with moderate cardio, there are two main reasons:

  • Daniel Craig had to look like the sexy James bond that redefines what masculinity is. He wanted to look lean, but with decent muscle mass. If he embarked on too much cardio, he would look a marathon runner and not THE BOND.
  • You will need to opt for a mixture of weight training and cardio. This speeds your metabolism and cuts down weight simultaneously.

Let us now look at what his routine looked like from Monday to Friday. Ideally, he started with 10 reps of each exercise and then he followed it with the next exercise which was done for 10 reps too and so on. He made it a point to do 3 full circuits for each of these exercises and thus cut down on his rest. The top exercises which he carried out include the following.

  • Clean and press
  • Pull ups
  • Weighted knee raise
  • Weighted step ups
  • Tricep dips
  • Incline push-ups

I know man, what you must be thinking. It’s pretty intense and is definitely not a beginners workout plan .How did he do all such exercises back to back? The answer lies in the fact that each of these exercises actually worked upon different groups of muscles. When you are doing pull ups, you are working on your back along with secondary muscle groups. When you are working on inclined push-ups, your chest, shoulders and triceps will be stimulated. So, you can always do these exercises one after the other and it is not likely to over extend yourself because of this reason.

Based upon your own understanding, you can shuffle the order of the exercises and choose the ones you would love or just copy it exercise for exercise. Obviously, I would opt to try the original Daniel Craig workout, but then again everyone has a different athletic ability and you should take that into account.

Daniel did 4 sets of 10 reps for each of the exercises. I would perhaps make little adjustments when choosing the workout, which could lead to more or less muscle endurance based on the rep range chosen.

daniel-craig-workout

Conclusion  

So, what are you waiting for? Check out the diet and workout details and get off the couch and start working towards it today. Yea maybe we can’t get paid like Daniel Craig did, but not only will you look like a million bucks but you will also feel like a million bucks!

-Terry Asher

How Many Rep’s To Build Muscle And Other Rep Range’s

1

Yes, different reps ranges mean different things to your muscles… let’s take a closer look…

If you’re about to start on a bodybuilding program designed to help you gain muscle mass fast, you need to come to understand how the rep ranges you are using will come into play.

Most people know the basics – lower reps means heavier weight lifted and vice versa, but they don’t fully understand everything that rep ranges will influence.

As such, they may either make critical programming errors with their bodybuilding workout approach or they may wind up seeing less than optimal results because of this oversight.

To ensure this doesn’t happen to you, let’s discuss some key facts to know about the various rep ranges you’ll utilize in your program. If your completely new to the gym you can check out workout’s for beginners.

Screen Shot 2014-09-16 at 8.53.48 PM

How Many Reps To Build Strength? The Low Rep Range

First you have the lower rep range. This range consists of working in the 3-8 rep level, with most people falling in and around 5-8 reps. Rarely will an individual move down to the 3 rep category unless they are aiming to test their max.  Five reps serves as a great minimum level to be at which will allow you to lift a maximally heavy weight but still get enough total endurance in there to see the muscle grow.

The great thing about lifting in this rep range is that it’s not very glycogen depleting.  This means that if you happen to be on a lower carb diet or are reducing your overall calorie intake to help boost fat loss results, you’ll typically find this rep range is slightly easier.  The weight will be heavy, but you won’t fatigue yourself due to glycogen depletion like you will work in a higher rep range.

Additionally, since one of the primary missions when on a fat cutting, program is to maintain muscle mass and this is best-done by lifting as heavy as you can, this meets this purpose very well.

For those who want to gain maximum muscle strength, it’s clearly the best choice as well.  Since you can lift the most weight at this level, you will see a direct increase in your total strength gains experienced.

This said, this rep range is also the most draining on the central nervous system. It’s going to take a lot of mental and physical energy to push up that much weight, so you will find that it really taxes your body quite thoroughly. This is one reason why after a few sets of very heavy squats (such as what you’d do in the 5 X 5 program), you’re feeling totally fatigued.  In fact, you might be so fatigued that hitting the gym the next day is out of the question.  Even if you were to work a completely different muscle group, the fact is that your central nervous system is still feeling the fatigue from the day before and as such, won’t be able to generate as much total muscle fiber recruitment and strength to execute the movement.

So that is a drawback to be very aware of. If you train in this rep range day after day after day, don’t be surprised if you are burning out a relatively short time later.

This rep range will also call for you to utilize a few more sets total with each exercise you do, often doing 4-5 sets overall.  You’ll also primarily use this technique during your compound exercises, as this is when you have more total muscle fibers behind you and can lift more weight to start with.

Using this rep range on the isolation exercises will typically put your joints, tendons, and ligaments at risk for an injury, so tread carefully.

top-10-full-body-workout-benefits_e

How Many Reps To Build Muscle Mass? The Medium Rep Range

Next we come to the medium rep range. This rep range is the happy middle ground, where you’ll be lifting in and around 8-12 reps. This rep range is ideal for hypertrophy training, meaning getting you bigger.

With the lower rep range, you will gain great strength improvements, but you may not gain as much size. You’ll still gain some size without a doubt as by nature if you get stronger and are eating enough calories you will gain some size, but the size gains won’t be comparable to what they would have been had you been lifting in the 8-12 rep range.

Lifting in this rep range is going to also bring about something called sarcoplasmic hypertrophy, which basically refers to the ‘pump’ you get after the workout you do. This is the build-up of byproducts and blood in the muscle tissue, which is going to make you look more engorged than before.

While this size gain isn’t going to stay present days later, it’s still highly motivating and can also prompt an increase in permanent muscle size increase if the calorie support and heavy lifting is there as well.

The medium rep range isn’t quite as taxing on the central nervous system, so once again, easier to perform day after day.  You can utilize this rep range for either compound exercises or isolation exercises – so there is great flexibility in how you can include it into your approach.

This rep range will reduce how much total strength you gain, but at the same time, you will see an increase in total muscle endurance, so this fact can help to train your body how to tolerate fatigue build-up better, which can help you push harder in all the future sets to come.

The medium rep range is the most commonly utilized rep range in bodybuilding programs, so one to definitely consider making good use of it. For even more muscle gains you can check out the best supplements for muscle growth.

Military

How Many Reps To Build Muscle Endurance? The High Rep Range

Finally, you have the high rep range of 12-15+ reps per set.  This rep range is typically strictly limited to isolation movements, unless you are trying to bring a muscle to full exhaustion on a compound exercise or strengthen the mind-muscle connection you have. Since you will be using a much lighter weight when doing this rep range, it can help you really ‘feel’ the movement, which can then bring about better results when you increase the weight again using the same feeling.

If you just go through a movement without thought, results will not be coming along.  Really feeling each muscle contracting is what will do it and this technique can help.

This rep range is primarily targeted toward muscular endurance, not strength gains and while you may gain a little bit of added size using it, it won’t be nearly as significant as you would doing the low and medium rep range. You can find this in many top military workouts as they are very focused on muscular endurance for combat.

Utilizing this rep range when doing isolation exercises such as bicep curls, triceps extensions, or lateral raises, can be a good way to help bring out additional muscle definition and really fine tune your physique once you’ve built the level of size that you’re after.

So keep it in mind for that purpose.  There’s no real benefit to going beyond the 15 rep range however – at that point you will simply be using such a lightweight that it no longer becomes beneficial in any regard other than to burn up a few calories.

Conclusion

So with this information in mind understand your rep ranges play a huge part in the way your muscles will turn out.  Know how to program them into your workout program and use them properly and you can build muscle fast and achieve that goal body whatever that might be.

-Terry Asher

 

Become Your Own Version Of Gerard Butler In The Moive 300

2

Can you really look like Gerard Butler in 300? Sure you can it just takes time…

Now is the time to check out, one of the most ripped dudes of Hollywood, and what the heck he was doing for his workout; our very own Gerard Butler. In this article of how to look like Gerald, we will learn how Gerard Butler got in such great shape for the movie “300”.

I have to admit the movie 300 is one of my all time favorites and is packed with action in every direction. “Madness? This is SPARTA”. That killer story line, the power in the dialogue and oh yea a ton of extremely fit people, what’s not to like about this movie. The actors had so much testosterone; the most likely had to apply every tactic in how to gain the testosterone naturally. This might be one of the best macho movies ever made and is up there with classics such as Terminator, Troy, Gladiator and Brave Heart just to name a few.

If you watched this movie munching your popcorn and sipping your coke, you must have thought at one point, “Man can I look like that guy?” Definitely not with the popcorn and coke! However, here is the chance to latch on to the glory. Gerard Butler had to prepare thoroughly for this role.

He had to go through some of the most rigorous training so that he could really look like the Spartan warrior he was. There were different circuits and various exercises, which were done to ensure that every single ounce of fat was scorched and he could have a nice amount of lean muscles.

Gerard Butler had to make some extremely important changes as he went through training for the long months to get ready for 300. Not only did he change his diet, and workout, his mental state of mind had to change. So, ultimately Gerard Butler not only ate and exercised like a warrior, but he had to think like one too.

Exercises And The 300 Actors

In order to have  the raw power, which every Spartan had, Gerard Butler sought help from Mark Twight who is a renowned mountain climber. He insists on training in such a way as if your whole life depends on it in that very moment. Gerard also had a personal trainer who took care of all the different training ways and methods, which he used.

Gerard Butler had to undergo a mixture of weight training, circuit training and then he even trained thoroughly with his swords and spears. The choreography that he had to learn for this movie was different and so that was a part of his training too. So, if you thought it was easy, it’s not that easy a lot of thought and work was involved. He trained for nearly 6 hours every day and followed this same routine for a period of four months and we thought it was such a cakewalk being an actor. Dude, no one has it easy life not even actors. Not only this, he also made it a point to lift weights between shots so he could have a “blood buff” look that made his muscles stand out even more. While having two trainers breathing down my neck is too much to bear for me, I do appreciate what Gerard Butler put in for his role and his dedication showed on the big screen.

t0303movie-300_feat8_2

The Gerard Butler 300 Routine

Rather than carrying out muscle group exercises individually, Gerard Butler made it a point to surround himself with such routines that totally beat the crap out of him. If you are wondering what the exercises he did, here are some to give you a snapshot.

  • He flipped massive tires
  • Olympic ring exercises
  • Sprinting with bungee cords
  • Boot camp training
  • Various other unconventional exercises

During these workouts, one theme was always present was “muscle confusion”, it meant that he kept his muscles guessing and didn’t allow them to settle in a groove or routine. This ensured continuous growth and consistent development. He mixed weights and cardio and took minimal breaks in between. Let’s look deeper into his workouts and see some styles that made Gerard Butler in the Spartan he was.

  • You thought that we could do regular push ups and look like Gerard Butler, no sorry. Gerard used to put up his feet up on a bench then at the same time, he used to extend out and all he had for support was two Olympic rings that kept hanging from the ceiling. This sounds shit crazy, doesn’t it? Well, think of Gerard Butler; he did it almost daily. As he exerted his body, all his muscles and chest and even triceps were put into motion. Gerald was utilizing his core extensively while hitting his target muscle group chest for this workout, killing two birds with one stone.
  • When Gerard Butler used to flip tires, it made his lower body, lower back and even his shoulder work out in the best killer way possible. Not to mention flipping tires is mostly all power training and short bursts.
  • He also kept doing tons of pull-ups until he felt like his arms could fall off from his body.

So, did you notice this entire pattern? He didn’t train extensively with heavy weight or machines or even barbells. In order to look like a warrior, he trained like a warrior and he flipped some heavy objects and mostly utilized his body weight. He also did many functional exercises that aided him in his role of being a Spartan.body weight. He also did many functional exercises that aided him in his role of being a Spartan. I believe he also researched the top muscle building supplements for muscle growth as well. 

Now is the time when we will take a look at the Gerard Butler 300 workout and see what we have in store? You have to do 300 reps of very different exercises.

  • Pull ups; 25 reps
  • Deadlifts with 135 lbs; 50 reps
  • Push-ups and box jumps; 50 reps
  • Floor wipes; 50 reps
  • Clean and presses using a 36 lb kettlebell; 50 in number
  • Pull ups once again to complete the 300 workout

If you look at the 300 actors, you will find each one of them had a pretty ripped mid section. They all were taught to do this whole circuit and one of them even completed the whole workout in less as 18 minutes! Holy hell! Not sure how long this would take me to be honest, but I will say I am pretty impressed with 18 minutes.

Let’s get one thing straight it’s going to take a lot of work and dedication to look like Gerard Butler! But the Gerard Butler workout diet/workout is good for just about anyone out there, unless your a beginner to workout. Seriously, he gave it his all and because of this he blended right in with Sparta. I want you take away a key point about his workout, however, it’s not the best for gaining muscle mass. Yes, you heard me correct; a more traditional split routine would be more ideal for gaining quicker and larger. Notice you don’t see any Arnold Spartans out there? Just simply put different ways of training that lead the body adapt in certain shapes and sizes.beginner to workout. Seriously, he gave it his all and because of this he blended right in with Sparta. I want you take away a key point about his workout, however, it’s not the best for gaining muscle mass. Yes, you heard me correct; a more traditional split routine would be more ideal for gaining quicker and larger. Notice you don’t see any Arnold Spartans out there? Just simply put different ways of training that lead the body adapt in certain shapes and sizes.

300: BATTLE OF ARTEMESIUM

The 300 Diet

I did some serious research to find the 300 diet that Gerard Butler had to follow on set. However, there was a lot of miss information put out after the movie. I did however find the most accurate options and then I had to come to my own conclusion on just what diet would go great with the workout. He most likely had had to eat the following.

  • Crazy amount of protein: found in stuff like eggs, steak, chicken, tuna and more. You really don’t make muscles without good sources of protein.
  • Complex carbohydrates: they are responsible for the energy needed to carry out the workout. These include oats, brown rice, and multi-grain pasta and so on.
  • Fruits and Vegetables.
  • Huge amount of water as he was most likely dehydrated from working out so long

As Gerard Butler had to cut down every single ounce of fat and needed to look strong and keep lean muscle mass, he made it a point to cut down every single thing for his diet that didn’t assist him in lose body fat or gaining lean muscle mass.

The 300 workout was such that he was working out a lot of hours and he made sure to eat multiple meals a day so that his body had energy to carry out the strenuous exercises which he was performing. This is something I like to call grazing throughout the day instead of consuming huge portions to only spike blood sugar and lead to fat gain.

Butler didn’t have it easy, he literally bled for the role, but he was one proud man, seeing himself on screen and no doubt we all loved him; men and women alike. Gerard Butler told of his own role, “I was standing there feeling like a lion.”

Conclusion

You can look like him with an insane amount of work and strict diet. I am not sure if you had enough time in the day to follow what he did, but what’s the harm in trying if that’s what your goal is? Every time I look at the 300 actors, I always knew mentally and physically what it took to get to that point, a lot of hard work and discipline.

7 Optimal Recovery Tips You Must Be Doing

foam-rolling-upper-back-1024x731

As you go about your workout plan to build muscle fast, you need to be paying close attention to the recovery that you experience between each workout you do.  Your progress is going to be strictly limited by how quickly you are able to hit the gym each and every session and that is strictly limited by how quickly you are recovering.

Basically, if your recovery is low, so will be your progress.  So what can you do to help promote a faster overall recovery?

Here are seven great ways to go about the process, all of which will help you see more successful results.

Foam Roll

First, consider getting involved with some foam rolling. Foam rolling is a classic technique that has been used by athletes for quite time and now you too can see results from including it into your protocol.

For this technique, you’ll simply get a piece of cylindrical foam and roll back and forth over it, wherever you are sore.  You will feel the tight muscle slowly losing its tension as you move over the ‘knot’.

If you do this often, you’ll eventually loosen up and any post workout muscle soreness you may be experiencing will be gone.

Eat Well

Next up, your post workout nutrition will be a game-changer as far as your recovery rate goes. If you are not eating well immediately following each workout you do, make no mistake about it, this will influence the results you see.

Your body is hungry for nourishment after that workout and to deprive it means you just stay in that broken down state longer, delaying progress. Remember, you don’t get stronger and larger while you are in the gym.

In the gym, you actually get weaker. It’s when you’re out of the gym, feeding your body well and recovering that progress is made.

Your muscle tissues are like a sponge immediately after each workout you do, ready to soak up the nutrition that you feed yourself.  So eat well – including both protein as well as fast acting carbs as quickly after you finish as possible.

You will notice an immediate difference in how you feel by doing this one simple thing.

Stretch

Stretching post-workout is something that so many people who want to build muscle fast skip over because they just don’t think that it’s going to have many benefits.

And from an aesthetic point, it doesn’t have any direct benefits. But from an indirect viewpoint, it certainly does.

Not only will stretching help to reduce post workout muscle pain, allowing you to hit the gym sooner, but it can help ensure that you move through a full range of motion while doing your exercises, which then means more progress.

If you aren’t using the full range of motion during any weight lifting movement, you’re only reaping half the results you could be.

Stretching can help prevent this.  Take 10 minutes and get the stretching in.

 

Do Light Cardio Training

While it may seem counterintuitive to be training when you should be resting, but light cardio training, as long as the intensity is kept down, is one way to actually speed up your recovery.

The reason for this being the increased blood flow moving to the muscle tissues will help deliver nutrients and oxygen to the cells, which then clears away byproduct that can cause soreness and fatigue.

So if you’re especially sore after a workout, don’t sit around. Get on the treadmill and go for a light walk, or just do some easy cardio on whatever machine you prefer. Just do be sure to keep the resistance low if on the bike or elliptical.

Focus On Sleep

Moving long, sleep is also something that you absolutely must make sure you are looking after. If you aren’t sleeping well each evening, you’re going to pay the price in the recovery that you see.

Sleep is when your body goes into deep repair mode, so when you make a larger amount of recovery progress.

If you’re only getting 5-6 hours per night, this will mean far less time repairing those damaged muscle tissues, which means it’ll take you that much longer to see the full recovery you’re after.

The two most important things for making sure that you are recovering well are taking in good nutrition post workout and sleeping well at night.

Do not neglect these.

De-Stress

Stress is something else that can eat away at your recovery without you even realizing it. Far too many of us lead very stressful lives on a day to day basis, which not only hampers the hormonal levels in the body, making it harder to build muscle from the start, but in addition to that, it also impairs your ability to recover. Those who have high stress levels will also typically notice lower testosterone concentrations in their body, meaning they have less overall potential to build muscle.

If you feel like you just aren’t making progress and are doing everything right, stress could be the cause.

Evaluate your life and see what may be causing you stress – possibly without even realizing it and then take steps to minimize this.

The more controlled your stress is, the easier it’s going to be for you to feel 100% in each workout you do, giving those sessions your full effort.

Hot Girl Reading Deadzone

Plan Your Workout Properly

Finally, last but not least, make sure that you are planning your workouts to build muscle fast properly. There are many things that will influence how quickly you recover between workouts including your rest time between sets, how much weight you’re lifting, how many sets you do overall, along with the type of exercises you are doing.

Each of these contributes to the total volume, which refers to how much weight you’ve lifted over a certain period of time.

In addition to that, you also need to take into account your own personal recovery ability. Certain people naturally recover more slowly than others, so you can have two people on the same workout programs and each one of them requires a different length of time to make that complete recovery.

Learning your own body and catering your workouts as such is going to be the best way to stay on top of things.

Also keep in mind that each bodybuilding workout you do should have at least 1-2 days of complete rest each week as well, which will allow your CNS to recover.

It’s just as easy to overwork your central nervous system as it is a given muscle group, so you need to be mindful of not only time between working each muscle, but time between workouts period as well.

Banner-for-gymjunkies_AK-12-05-2014-468x60-02

Conclusion

So there you have the primary factors to know on things you can do to boost your recovery ability.  Recovery is paramount to success, yet so many people who want to build muscle quickly think their job is over the minute they leave the gym.

To see really optimal success with the goal to gain weight fast, you absolutely must be ‘on’ 24/7.  This means being mindful of all that you do and whether it supports or takes away from your results.

-Terry Asher

Is Gatorade good for you?

t1larg.sports.drinks

Is it hype? Is it even necessary to for your workouts…

You probably have heard of Gatorade many times, most likely grew up consuming it or currently have it in your household. It is one of the most common sports drinks and is used by many gym junkies. However, you must be wondering whether or not this drink is truly effective and if you should even consider drinking it.

I am going to explore the details of Gatorade and what it can offer you and what the heck the fuss is about. I have heard over and over again that it can rehydrate you and it has various electrolytes and other useful components. Of course your body needs to have the right balance and the electrolytes will allow you to keep your balance intact. In order to ensure that your muscles, body and even your nerves are functioning in the right manner, you will need to have the perfect ionic solution that will give your body the right kind of balance. The kidneys also play an important role as it will regulate the amount of fluids and even the ions and electrolytes which are present in your body.

The kidneys actually make the urine which you pee and therefore they also filter your blood. When the filtering is done, it will help you get rid of urea and ammonia. When your body is in a dehydrated condition, the kidney makes it a point to concentrate the pee and thus it acts as an effective strategy for retaining as much water as is needed by your body. On the other hand, when you are well hydrated, the kidneys will work in a way such that it will permit more water to leave your body along with the waste.

1364710040_gatorade11

What Are Electrolytes?

When it comes to electrolytes, there are a lot of different ones but if we about the ones that are actually important, it includes sodium chloride, calcium phosphate and potassium bicarbonate. There are transporters present in our kidney which actually helps in ensuring that the concentration of each one of them stays intact.

Now let’s see how this affects your workout and if it really is needed like all the flashy commercials portray. When you are working out, you will sweat and this will make you lose both fluid and electrolytes in your body. Sodium chloride is the most common electrolyte that is lost and this impacts the performance of your muscles and even our overall performance as well. Do you really think, you can afford to have performance issues in your workouts? I mean I don’t like to have any performance issues period, but it’s really contigent upon how intense your workout actually is.

Now, let’s anaylze Gatorade a bit closer and see how it works. The electrolytes in Gatorade function in such a way that water will be able to get into your blood stream at a much faster rate. This is because water has a tendency of following the electrolytes and the Gatorade electrolytes will fasten this whole process.

How to Get Electrolytes

If you are wondering as to how to get electrolytes contained in Gatorade, it is because your body will be absorbing it at an exceptionally high rate. When your body already has a depleted content of electrolytes, the ones that are a part of Gatorade will be quickly absorbed.

Gatorade contains a commendable amount of both sodium and glucose. You might not know this but your small intestine loves glucose as well. This is why the little transporters that are present in your intestine will quickie suck up glucose and then pick up sodium. As they pick glucose and sodium, it is logical to grab some water as well, and you know that this is going to rehydrate you further.

So, you may be wondering if I am sponsoring Gatorade and they paid to write this article. Well, I am not done with all the details, heres the catch. I have to add that all the benefits can only be taken into consideration when you are engaging in extensive workouts. If you only exercise for a short period of time or have a low intensity workout, water will work just fine for you. Also it’s important to understand that not everything in Gatorade is good for you, let’s take a closer look.

What the Heck is in Gatorade?

-Water (Ok yea that’s probably a good thing)

-Sugar (Not the best for you)

-Citric acid (Provides taste)

-Sodium Citrate/Salt (Electrolytes and Sodium)

-Red 40 (Some could be allergic)

-Sucrose/Dextrose (Basically stored as fat not great for you)

maxresdefault

Gatorade vs. Water

Often people have asked me as to which is a better choice among the two. I prefer Gatorade stricly for taste reasons but you have to remember it also comes with extra calories. When I am busy working my body to stay in shape, I would pick a bottle of Gatorade only really when I exerted a ton of energy.

When you are drinking Gatorade for low intensity workouts your really putting back the calories you burned during your workout. So, what is the solution for this and Is Gatorade bad for you? I wouldn’t say Gatorade is bad for you but it has it’s place only for intense workouts.I do have to admit I prefer Gatorade for hangovers when I am severely dehydrated or I just want something with some taste.

Gatorade is the best solution to choose when your body is severely dehydrated because it will make you hydrated a bit quicker than water in that certain case.The rest of the time, to be honest I would just stick with water because of the additional calories. For even more of an ideal option you can consider coconut water before you grab your favorite Gatorade next time.

Banner-for-gymjunkies_AK-12-05-2014-468x60-01

Conclusion

The choice is of course yours to make but 90% of the time I stick with good old h20. I have pretty much explained all the details on Gatorade and when and to consider using it. Remember If you exercise for a short duration or low intensity, Gatorade will do more harm than good. It most cases I would recommend just with sticking with water.

-Terry Asher

What Makes Interval Running My Preferred Method?

IMG_2375

I hate running to be honest… It’s often boring and consumes a lot of time.

You must be wondering as to what kind of a start that is for a running article, but I have always believed in calling a spade a spade. Why the hell should I sugar-coat something? I am here to show you the right way of doing things and while I love fitness to death, it doesn’t mean that I am going to like every single thing related to staying fit.

I’ve had tons of marathon guys who asked me to run with them and I even at one point purchased “Born to Run”. The book did inspire me and I thought I would take up running whole heartedly, but then the inspiration died with the same speed as it had come. So, regardless of whether you are a runner or not, you are going to learn a couple good points here about cardio. So, let’s take a closer look and you will understand what I am talking about.

Here’s a couple of tips for those who detest running like me. You do not have to mandatorily run on your treadmill or spend hours jogging for losing weight. There is an alternative and I would even go on to say that it is much better than running around. So, are you getting curious as to what the heck am I talking about?

Let me introduce you to interval training which is an advanced form of training. Wondering why do I propagate this form? The reason lies in the fact that it can burn calories much more efficiently when you compare it with steady boring cardio. Apart from this, when you are opting for interval training running, you will find that the aerobic breathing capacity, which you have, will increase too. Another great tactic I use to make my runs more interesting are to preform this outside. I enjoy being outside, soaking in vitamin d and taking a break from being indoors. If you want to know the factual differences of running outside vs. inside you can check out an old article I wrote here.

Before you get too excited and want to jump on the bandwagon, you need to know that interval running should only be done by those who are in a somewhat decent shape. You should have some touch with prior exercising before you can get on with interval running.

Why I Can’t Get Myself To Like Cardio?

I don’t want to get into a war here but steady cardio is not only boring but inefficient as well. I get bored from long runs and especially dislike losing muscle mass. I end up cursing and swearing every time I choose to have a cardio session. You can also find other places in the fitness community where people will give you precise reason why steady cardio isn’t as good as people make it to be.

If you love running, you would probably be giving me that big eyed stare that says that I am a bag of shit for even suggesting you that running isn’t the ultimate thing. Do not be so crossed with me; let me take you through interval training and by the end, you will find just exactly what I am talking about.

Hot Girl Reading Deadzone

What Is Interval Training?

Interval training is the type of exercise where you need to vary both the speed and intensity of your running. Ideally, the time duration for such runs is pretty short. The running intervals are such that you jog at a comfortable speed for three minutes or so. After that, push your body and kick your ass for the next 1 minute. After you feel like your body has drained down, get back to the three minute job. Repeat this cycle over and over again until you just can’t go on anymore or you have reached your goal.

When you are engaged in interval training running, you will build up your oxygen capacity and the speed of burning calories is going to push higher too. Along with it, I have spotted that it leads to an after burn effect which means that even after your jog is over, your metabolism rate is high and so you keep losing calories even after the jog is done.

Why Should You Choose Interval Training?

The heart is actually a muscle. You have to exert it, push it and force it into movement. With running intervals, you can pump up your heart and it is the ideal way to kick your butt and make your muscle stronger.

A healthier physique:

Call me shallow or superficial, but chicks like good physiques just like we do. So, if you want an overall sexy physique that makes you earn the tag of “fit”, it is interval training that will be a big help.

Aerobic and anaerobic capacity:

There are scientific studies that indicate how both your aerobic and anaerobic capacity can be increased when you carry out the right form of interval training running.

Oh yes and of course the #1 reason gym junkies should be choosing interval training is because it doesn’t strip us of our gains. If your skeptical just Google “sprinter” verse “marathon” runner, notice most marathon runners suffer from what I like to call “skinny fat syndrome”. Sprinters however keep there gains and still have a great bodybuilding look.

How To Interval Train?

 

Are you looking to get the full story? Here I am, ready to give you provide you with your first interval run. What’s the good news? You can keep your gains from the gym, workout in less time and still get cardio benefits. So, burn the extra fat off your butt and keep your gains at the same time.

Here’s the routine to follow for the next three weeks,

  • Warm-up: get the blood running. You can indulge in light walking or increase the speed a little. Stretch a little after you have warmed your body.
  •  Now, increase your pace to 70 percent of the full effort that you can give and keep it intact for have a minute. Follow it with 2 minutes of decreased speed.
  • Now, increase up your speed to 75 percent of full effort and keep it going for half a minute. Once again, drop it down and jog for 2 minutes at reduced speed.
  • Continue with this pattern and stretch it to 80, 85, 90 and full effort which you can apply.
  • Finally, devote 5 minutes to final light jogging to get your muscles to come back to normal pace.

Conclusion

This is the thing to follow and trust me becuase I do it several times a week. It’s made me enjoy doing cardio instead of hating it. So, if you want a ripped body, interval training might be the way to go. Make sure to follow what I have told and you are likely to come back here and thank me for helping you shape your body in the most effective manner. Remember unless you’re an endurance runner, interval training/running is going to be more effective for gym junkies.You can also enjoy interval training with other types of cardio such as swimming, elliptical, jump rope, boxing and the list goes on.

Ever since I got this training regime, I have not been following anything else. Despite my abhorrence for running, I am now happy when I have to do cardio.

-Terry Asher

Easy Calorie-Loaded Mass Building To-Go Recipes

Daily-diet-plan-to-lose-weight-and-build-muscle-1024x666

So you’ve set your sights on the goal to build muscle mass. You’re dedicated, your committed, and you are ready for the challenge in the gym. What you aren’t so sure you’re ready for however is all the hours of prep work that goes into preparing the many meals you need to eat during the day.

It’s no secret that if you want to build muscle fast, you need to eat right to provide the calorie support to do so. You can devote time and energy to the gym, but if an equal amount of time and energy is not devoted to the kitchen, you could end up falling short.

So how can you get around this? How can you make sure that you are going to be able to still keep up your busy schedule, but find the time to get those calories and nutrients in that you need?

What you need to do is seek out easy to prepare, calorie loaded muscle building meals and snacks to take with you on the go.  When you have a line-up of these on hand, you can make sure that you are never missing a beat since many of these you can simply take with you on the road to class, work, or wherever you happen to be.

Here are your quick to-go meals to know about.

Creamy Salmon Pita

Rather than opting for classic tuna, pump up the calories with salmon instead. Canned salmon is just as fast and easy, but will supply you with better bodybuilding nutrition.

To double the benefits of this meal, rather than mixing with traditional mayonnaise, boost your nutrition by mixing it with avocado. Avocado’s will supply healthy fats to get the calories up and keep your testosterone levels high.

Mash this all together and then place in a whole wheat pita along with some spinach leaves for nutrients and carbohydrate support.

This lunch meal will take all of 5 minutes to make and easily provide you with 500+ calories.

Your Own Peanut Butter Bars

Think twice about buying commercial protein bars. While they definitely can be tasty, they are definitely not always nutritious. The problem with commercial protein bars is most contain low grade protein, they contain far too much added sugar, and they may also contain sugar alcohols, which can cause severe gastrointestinal upset in many people.

Not a fun time. 

Instead, make your own.  Simply mix together some raw oats, natural peanut butter, a quality protein powder such as Protein Build, along with some honey to get the mixture to stick.  Add any mix-ins you like – dark chocolate chips, dried coconut, dried fruit, or nuts and then form into bars.

If you really want to get fancy, melt some dark chocolate and then dip the bars in this, placing in the fridge to cool before serving.

This way, you control what goes in and you know there is nothing but quality ingredients added to your snack.

e983a4730e56e21e7cad3ef63f3e9ea1

Calorie Loaded Yogurt Parfait

If you can transport along an ice pack, or have access to a fridge, this next bodybuilding snack will work perfectly.  It’s important that you are taking in some dairy products daily if you can to help provide the calcium your bones need to stay strong.

Of all the dairy varieties, Greek yogurt comes out on top. It’s rich in protein, lower in sugar than most yogurt varieties, and low in saturated fat as well.

To up the calorie value on this snack, layer in a bowl some Greek yogurt, low sugar granola (or make your own if you have the time), slivered almonds, fresh blueberries, and dried cranberries.

Keep layering these items until the parfait is completed and then cover and take with you wherever you happen to be going.

It’s a far smarter snack than any yogurt parfait you’d pick up at the local coffee house, which is typically low in protein and very high in added sugars.

Supercharged Protein Shake

Nothing gets easier when you need calories on the go than a protein shake.  But, if all you’re using is a protein shake, you have two main options.

First, you can use a plain protein powder, which will give you about 120 calories and not much more than protein.

Or, you can use a meal replacement shake, which will provide more balance, but not exactly the high quality fats or carbs you need.

Instead, consider preparing your own meal replacement powder. It’s easier than you might think.

First, take a protein powder such as Protein Build and then to that, add some ground oats.  This will add the complex carbohydrates you need in the shake and since they’re ground, you’ll hardly notice them in there.

Now we need to add some healthy fats. For this, add either some ground flaxseeds, which will help to provide some great omega-3 fatty acids, or add some coconut milk rather than regular milk or water.  You can also use unsweetened coconut flakes as well if that’s what you prefer.

Either way, with these additions, you will have a nicely balanced meal replacement shake that will give you everything you need and you can tailor make it to the exact macronutrient ratio you require at that time.

It’s the perfect choice for ultimate on-the-go nutrition.

eat-fruit-fotolia_54603250_subscription_xl_detail

Peanut Butter Cup

Finally, if you’re getting home after a long day of work, training, and whatever else you had going on and now need something to fuel up before bed, this high calorie, nutrient smart protein peanut butter cup snack will work perfectly.

You don’t want to eat a very heavy meal right before you turn in for the evening, but that said, you do need to eat something that sustains you.

This recipe works perfectly.

First, start with some low fat cottage cheese. Cottage cheese is one of the slowest digesting forms of protein you can get being of the casein variety.

To that, add a half to full scoop of chocolate casein protein powder.  Again, more casein means your muscles get fed for the 7-hour+ fast you’re about to enter.

Now to that, we need to add healthy fats.  Stir in 1-2 tbsp. of natural peanut butter (depending on your calorie needs), and top with a few peanuts.  This will add crunch to the snack, giving it a better texture.

This perfect combination of slow digesting protein along with healthy fats and low carbohydrates is just what your body needs at this point in time.

You can also play around with this recipe, using different flavors of protein powder along with almond butter and other toppings such as almonds, walnuts, pistachios, or some fresh berries. Just be sure that you do keep the carbohydrate content a bit lower in this meal as you want to minimize that before going to bed.

Banner-for-gymjunkies_AK-12-05-2014-468x60-02

Conclusion

So don’t get frustrated over the fact you just don’t have enough time to keep up with your muscle building diet plan. Instead, seek out quick, easy to prepare recipes that you can bring with you throughout the day so that you never have to worry about missing your meals and sacrificing all the hard work you put in at the gym.

Text X 180 Review – Can It Boost Your Testosterone Levels?

Test X180 Review

When we age, it is natural for our body to produce less amount of testosterone. When the testosterone levels decrease in our body, it is sure to spark a lot of different problems. Your overall muscle mass is going to be impacted owing to the decrease of testosterone levels and it can also impact your sexual ability and performance too. Force Factor has come up with a new product called Test X180 which can aid in supplementing the levels of testosterone in your body.
Founded back in 2009, Force Factor has come a long way and have already won the GNC’s rising star award for their healthy performance and string of wonderful products. A larger majority of their products have been made catering to athletes and sportsmen; however Text x180 has been designed to improve your sex life as well.

The Ingredients And Does Text X180 Work?

As per the website, the ingredients that are a part of Force Factor Test x 180 have been chosen after careful consideration of too many points. The ingredients have been well blended in a way such that you testosterone levels are going to improve significantly. This will also assist you in improving the performance of your workouts when you are at gyms. One of the most defined improvements will be when you are engaged in sexual activities.

Test X 180 Ingredients And Test X180 Side Effects

• Testofen: it is one of those compounds which help in putting up a significant against the natural decline of testosterone levels which occur in our body.
• Vitamin blend: it contains a blend of vitamins like B6, B12 and D and this gives extra energy to your body.
• Ginseng, cordyceps and Tribulus Terrestris: these three components help in improving the blood flow to different organs and it will also help you in arousal and thereby improved sexual performance.
You need to take one capsule twice per day. The site claims that over a period of time, you will begin to see the changes in your body, however most of the test x180 reviews state that users found changes after a couple of days itself.

The Test X180 Pros And Cons-

The Pros of Using Testx180:

• Most of the Test x180 reviews state that the results they received have been particularly good.
• The site offers full details about the ingredients that have been used.
• You can avail free trial.
• The product comes with money back guarantee offer.

The Cons of Test x180

• The product is slightly expensive.
• You need to be committed to get the results.

Where to Buy Test x180 Testosterone Booster?

If you want to buy test x 180, you can pick it online at GNC stores. For a month long supply, you will have to spend nearly $60. You can also check out the force factor website and offer for a free trial of 14 days. However, this is going to enroll you in the auto shipment program and you need to cancel your subscription within 18 days of placing the order.

Text X 180 Scam or Legit?

Some of us want to know about Test x180 scam and if it is a supplement which will fail to be of any help. Well, you need to know that it isn’t really a scam and Test X180 has actually shown the right results. It can bring about a significant amount of improvement in your testosterone levels and your overall energy and sexual drive is going to show the right signs of improvement as well.

However, if you are a little skeptical about the performance and you want to be sure of what you are getting into, you can always choose to opt for a trial package because it is the trial order which will give you your own perspective of how effective these supplements are going out to be.

While these pills are mostly effective and boost the testosterone levels of your body, yet you need to use it yourself because the results can vary from one person to another. Some of us are going to benefit more and can find larger and improved efficiency and others may take more time to feel the changes. This is why you should choose a trial and if you do not feel very optimistic about the changes, you can always choose to cancel your subscription and thereby save your money. The fact that the product comes with money back guarantee should give you further security and assurance about using the product.

The final verdict

Overall I believe that Force Factor Test X 180 seems to be a good product and is credible enough to be used. I was particularly happy with the results and this is why I am going to recommend this product to people. As it is a costly choice, you may look for other supplements which can turn out to be a healthy alternative. If you experience lack of energy and your sexual drive isn’t really great, it is high time that you choose this product.

When you are opting for a free trial, you will be able to get an insight into how things work and how much the products are going to benefit you. Remember it’s an 18 day trial and they will charge you after the trial period.

The best part about the supplement is that you will have an idea of what the ingredients are and so you can determine yourself whether you are allergic to any compound or not.

Force factor is one of the top and reputed companies and their products have been some what decent and managed to carry out the work that is expected from them. Test X 180 is a pretty good product, however due to the high price tag I have given it a 3.5/5 star rating. I hope this review was beneficial for everyone.

-Terry Asher

Test X180 Review
Reviewed By:
Terry Asher
3.0 OUT OF 5.0
User Reviews: 0
Click here to hide form