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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Tuesday, January 31, 2017

What Are The Best Foods For Building Muscle? Revealed.

foods for building muscle

It’s not a secret that in order to reach your muscle building goals you must eat. And eat. And do that again and again. We need to eat proteins, a lot of them – the building blocks of muscle. But not only proteins are important. Carbohydrates, vitamins… Where to find them? How to cook a great meal? Read in this article.

Sources of protein

Great natural sources of protein (we won’t talk here about nutritional supplements, but they are a great source too) – chicken, fish, turkey, all types of red meat, eggs, nuts, peas, beans. As you can see there is something to choose from. But, there is this one small problem – a lot of those products contain not only proteins, but also are high in saturated fats (especially red meat). And fat is something we don’t want in our diet while building nice, lean muscle. So, select skimmed milk and cottage cheese instead of those high-fat dairy products.


Choose boiled products. Why? You don’t need to use oil (no extra fat). Anyway, if you prefer cooked – don’t overcook those products in too high temperatures – this damages the level of proteins and makes products less usable.

Maintaining ballance in your diet

This is important. You have to eat balanced meals – proteins, carbohydrates, fat, vitamins, fiber and salts. So, eat everything from main food groups. Also important is to eat regularly, not three big meals, but 6 small frequent ones. This keeps the balance of nutrients in your body and really helps to build muscle faster.


To build muscle we have to workout. To workout we need energy – carbohydrates. Mostly we obtain carbohydrates in form of starch – potatoes, rice, spaghetti, cereals and bread.If you weigh more than 200 pounds, fix your carbs at 80-100 grams per meal. If you weigh 190 or less, set them at 60-80 per meal. Success will come with figuring out what works best for your body.


Include a lot of vegetables and fruits in your diet! You can read more about importance of vitamins in this article – Important Vitamins for Muscle Building .
Also eating fruits is important for antioxidants. Why? Read in this Antioxidant Article.

In conclusion:

  • Eat small but frequent meals (6 balanced meals a day is perfect!)
  • Every meal you should get about 35-40 grams of protein
  • Don’t forget about fruits and vegetables
  • Drink a lot of water (Read this article about Water)

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Thursday, January 26, 2017

10 Reasons Why Exercise is Good for You

If you’ve gained some weight, or noticed that you don’t feel as energetic or as strong as you once did, you may need to start an exercise regime. Exercise is a vital part of a healthy life. There are 10 good reasons why exercise is good for you.

reasons why exercise is good

Exercise Doesn’t Have to Be a Chore

The first thing that you need to do is not to think of exercise as a chore. Exercise can be fun and even relaxing if you allow it to be so. You can think of it as a sport – and it can actually even be a sport. Exercise can take place anywhere – at your desk, at home, or even in your car to some degree.

Some people function better working out in a gym, while others feel uncomfortable in that environment. Some people fare better with a class, while others prefer a video in the privacy of their own home. Think about what makes you the most comfortable, and go that route.

10 Reasons Why You Should Exercise Regularly

  1. You will have more energy. Energy creates energy, and the same can be said for exercise. As much as it tires you out while you are doing it, you will find that after a few minutes of rest that you actually have more energy for other things.
  2. You will be stronger. Exercise will build your muscles, and you will look, feel, and actually be stronger.
  3. Your heart will be healthier. Science has proven that people who exercise regularly have fewer instances of heart disease.
  4. Your immune system will work better. When you sweat away all of the toxins in your body, your immune system will be stronger.
  5. You will be happier. Exercise releases endorphins, which give you a greater sense of happiness and well being.
  6. You will look better. As you tone your muscles, you will look better.
  7. You will experience less stress. Exercise is a great way to relieve stress.
  8. You will be better focused. People who exercise regularly find that they are more focused in other areas of their lives.
  9. You will have fun. If you choose the right exercise, you will experience a great deal of fun.
  10. You will lose weight or maintain your current weight.

Sometimes Exercise is Bad

If you have health issues, you will need to check with your doctor before you begin an exercise program. Some level of exercise will most likely be recommended, but your doctor may advise against certain types of exercise, or certain levels of exertion. If you are exerting yourself too much, based on your overall health condition, exercise could be very bad for you.

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Monday, January 23, 2017

Exercise Equipment for a Complete Workout

Home exercise equipment can be a minimal investment or a major investment so you want to make sure you are getting what you need to meet your work out needs. You can get a complete workout either way, the trick is get the type of equipment you enjoy working out with to get a complete work out.

Inexpensive Equipment for a Complete Workout at Home

For a complete work out without spending a lot of money invests in resistance bands, jump ropes, free weights (canned soups can be used as free weights to begin) and an exercise mat. Balance balls are also good equipment to help strengthen and tone muscle groups. Working out with balance equipment can help improve your coordination, core strength and your flexibility helping you to prevent injury. You may want to purchase a good work out DVD to teach you how to do the exercises properly to get the full benefit of balance balls and resistance bands.

Exercise Equipment for a Complete Workout – Treadmills

Before investing in exercise equipment determine if you have room in your home to set them up. Some are large and bulky. The most common exercise equipment is the treadmills which can give you are full body work out. Walking, jogging or running without holding the railing works not only your upper body and lower body but also provides you are great cardio workout.

Before you purchase find out the features available for the treadmill. You may want the basic treadmill or one that has inclines or monitors your calorie burned, distance, speed, heart rate, etc. Treadmills have become quite advanced and offer a variety of functions to meet the wants and needs of most individuals.

Other Home Exercise Equipment for a Complete Workout

Rowing machines work the whole body including the cardiovascular system. Stair steppers and elliptical trainers are also very popular and provide a complete workout. To get a full workout with stair steppers make sure you pump your arms while stepping. Before purchasing expensive equipment check the local gym and work out on the equipment you are planning to purchase to make sure it meets your needs before making this large investment.

When looking for workout equipment you should always know which muscle groups the particular piece of equipment will work. Always try out equipment at the local gym before making an investment and make sure you have room in your home to set it up.

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Friday, January 20, 2017

The Importance of a Personal Trainer

If you are starting a workout regimen, you should strongly consider using a personal trainer – at least for the first few weeks. You will benefit in numerous ways from this type of professional, and you need to know the importance of a personal trainer.

personal trainer

Get Your Form Right

The first way that you benefit from a personal trainer is in the fact that without a trainer, you may be doing the exercises all wrong. A personal trainer can make sure that you are doing all of the exercises in the correct way, which not only helps you to reach your physical goals much faster, but also protects you from injury.

People who do workouts without ever consulting a personal trainer find that they do not get the results that they want, and they are also more prone to injuries. For many forms of exercise, if you aren’t using the right form, you aren’t doing yourself any favors. For this purpose, you may only need a few sessions with a personal trainer.

Work On Your Problem Areas Effectively

All of us have certain parts of our bodies that are just plain stubborn. It seems that no matter how hard we work on those muscles, they just will not cooperate and look the way that we want them to look.

A personal trainer can help you to take care of those problems more effectively. They have the training and experience necessary to know exactly what exercises need to be done, to achieve the results that you want. Without this knowledge, you may as well be beating your head up against the wall.

Get Nutritional Advice

Many personal trainers also become nutritionists, or at the very least have a great deal of knowledge about nutrition, and the role that nutrition plays in making physical changes to your body.

If your personal trainer gives you nutritional advice, make sure that you find out what his or her qualifications are for giving that information. If the personal trainer suggests supplements to you, first find out if the trainer is making some type of commission for you taking the supplements, and again, make sure that this person is qualified to give you this advice. If he or she is making a commission, this may not be the best supplement for you – make sure that it is safe, and consider checking with your doctor first. You can also opt to hire your own nutritionists for consultation or to help design a meal plan for you.

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Wednesday, January 18, 2017

What to Look For in Pillows for Perfect Neck Support

If you wake up with soreness in your neck and shoulders you may want to consider a special pillow for better neck support.  There are multiple pillows on the market that advertise claims of the best support available but the type of support each person needs is a varied as there are individuals.  When looking for the perfect neck support pillow you need to consider which attributes of the pillow will best benefit you and your needs.

pillows for perfect neck support

Consider Special Needs You May Have

Do you have any special medical conditions which may require certain support?  Sleep apnea patients who sleep with a C-Pap or Bi-Pap machine may have different requirements.  Those who have had cervical damage or surgery in the cervical region may also need special considerations.  Keep any conditions in the forethought of your mind when considering the purchase of a neck support pillow.

Test the Neck Support Pillow for Comfort and Support

If you purchase a pillow to support your neck that is not comfortable for you to get adequate rest you will not be solving your problem but instead you will be adding another problem.  Any pillow you consider should be comfortable for you to sleep on.

Proper support of the neck and head are important.  The neck is curved to support the head.  The amount of support necessary for each individual may vary. The shape and length of the neck and head of a female versus that of a male varies greatly.  Check the potential pillow to see if it fits the length of your neck, the height of the pillow should be approximate to the width of the neck to the shoulder and the area in which the head rests should be adequate.  If these areas are too large or too small the pillow will not be comfortable for you to sleep on and it will not adequately support your neck and head.

Consider the Firmness of the Pillow and If It Can Be Adjusted

Some of the pillows on the market are available in varying sizes and levels of firmness.  Try the pillow out and see if it is suitable for you.  If you are unsure which level of firmness you need you may want to consider getting one that allows for adjustment of the level of firmness.  May air or water based neck support pillows offer the ability to customize the amount of support you receive.

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Friday, January 13, 2017

10 Simple Tips to Maximize Athletic Performance

True athletes never stop. They never stop improving the condition of their bodies. They never stop practicing the sports that they play, and they never stop looking for better nutritional options or supplements. They are always seeking information, and here are 10 simple tips to maximize athletic performance.

maximize athletic performance

There is No Such Thing as a Natural Athlete

You may have heard others referred to natural athletes, and this term may have even been applied to you at some point. There are those who have natural athletic talent, but there are no true natural athletes in terms of performance or fitness.

Athletes workout to stay in top physical condition, and if they participate in sports, they spend countless hours practicing and perfecting their performance before competing. What this means is that even if something doesn’t come naturally to you, you can still be a great athlete.

10 Ways to Maximize Your Athletic Performance

  1. Drink Plenty of Water – You absolutely must stay hydrated before, during, and after exercise. Not only does this enhance your performance, it also helps you to avoid cramps.
  2. Get Plenty of Rest – If you don’t get the proper amount of rest, you simply will not be performing your best. It’s impossible. Get at least eight hours of rest.
  3. Avoid Sugar and Get More Complex Carbohydrates – Sugars bog you down, and you body will use complex carbohydrates for energy. Cut out the one, and increase the other.
  4. Get Lots of Protein – Protein is essential because this is what keeps your muscles fed. You cannot build muscle without protein, but you will lose muscle if you aren’t getting enough.
  5. Consume Solids and Liquids at the Right Times – During workouts, don’t eat solids. While it is important to eat the right meal before a workout, do not eat solid foods directly before a competition. Remember that the body uses energy to digest food, and that is energy that you need for the competition. In these cases, go with liquid protein shakes or other liquids instead of solids.
  6. Don’t Use New Supplements – This doesn’t mean that you should never use new supplements. Instead, it means that you shouldn’t be trying out new supplements close to the start of any competitions.
  7. Eat Before and After Exercise – Give your body something to work with – Protein specifically. Make sure that you are doing this immediately before, and immediately after a workout.
  8. Competition is Healthy – Even if you are not in a race or competition, create competition. Get a workout buddy and make it a competition, and you will always perform better.
  9. Have a Winning Attitude – Attitude is everything. If you think of yourself as a winner, you will be a winner. All athletic competitions are partly physical, and partly mental, and you would do well to remember this and apply it.
  10. Avoid Unhealthy Lifestyle Choices – Avoid alcohol and tobacco at all costs. These are the two most unhealthy lifestyle choices for athletes.

Get More Tips and Motivation

Take a closer look at the athletes that you admire the most, and figure out what they are doing. You may learn some new tips that you can apply to your own performances and workouts. Also get advice from trainers and nutritionists to improve your athletic performance. While you may not always take the advice of others, don’t make the mistake of ignoring all advice – some of it is absolutely right.

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Monday, January 9, 2017

10 Ideal Exercises For Seniors

Exercises are a fad for many people who are in their twenties and thirties. However, once you are in the wrong side of fifty, integrating exercises in your daily regimen can be worrisome. Fortunately, there are some forms of exercises which do not entail rigorous training. Besides keeping the seniors physically fit, these exercises enhance the emotional well-being as well.

The ten ideal exercises for seniors are described in the following paragraphs:

1. Yoga

Yoga is the ancient Indian practice for relieving stress as well as alleviating muscle pains and aches. Yoga is a full body workout which stresses on deep breathing along with specific postures which needs to be maintained for a period of time. It’s also a great exercise for improving the overall flexibility and cardiovascular activity of seniors.

2. Pilates

Pilates is the exercise which strengthens the core muscles or the abdomen and back muscles of your body. Core muscles are crucial for full body training and general fitness, since strong core muscles help stabilizing your body. Pilates helps seniors tremendously since the core muscle strengthening exercise of Pilates improve lower back health and urinary control.

3. Swimming

Swimming is considered as the best full body workout by many. Swimming doesn’t only engage the core muscles of one’s body; it’s extremely rejuvenating as well. Especially for seniors, swimming is recommended since it’s a low impact exercise option. Hence it’s ideal for people with chronic back problems or joint pains.

4. Biking

Yet another low impact exercise for seniors is biking. Biking is regarded as one of the best exercise for one’s glutes and legs. If one requires mobilizing the core muscles, biking in rough terrains is a good option. All in all, biking is one of the most practical exercises for seniors. Visiting a local bike shop and customizing the bike for proper seating and leg extension is however advised.

5. Power Lifting

Seniors might shrug off power lifting as an exercise for the young, but power lifting can help seniors maintain muscle mass, which otherwise gets depleted with age. Increasing muscle mass in the later years can extend one’s longevity as well. However, having a personal trainer during power lifting routines is of vital importance.

6. Rowing

Rowing is an exercise which has long been regarded as an upper body strengthening exercise. However, rowing can be a remarkable exercise for the lower body too. Rowing or even kayaking, can offer seniors an awesome kind of recreation which can serve a dual purpose of unwinding and toning up the core muscles of the body.

7. Hiking/Walking

Almost every physician recommends walking to seniors who seek health advice. Walking or hiking serves as a moderate exercise which helps seniors to shake off the sedentary lifestyle and simultaneously, improve general fitness and health.

8. Circuit Weight Training

Circuit training and weight training, if done moderately, can be a very effective exercise regimen for seniors. It’s essential that one follows a circuit weight training programme which well-designed and well-rounded. On the whole, circuit weight training assists seniors in maintaining full muscle integrity.

9. Tai Chi

Tai Chi is an ancient internal martial art developed in China which is becoming increasingly popular, especially for the elderly. However, Tai Chi can transform and challenge even the young. Tai Chi incorporates subtle and continuous body movements with balance and coordination. Apart from having a calming effect on your mind, Tai Chi can increase the core strength of muscles.

10. Play

The final exercise which is included might surprise some, but ‘play’ can be so enjoyable, that one might forgo pursuing any other form of exercise. Seniors simply require recommitting themselves to one of their favorite hobbies; be it skiing, dancing, golfing or tennis. After all, the objective of exercises is improving the physical and emotional health of a person, and there’s hardly any other form of exercise which motivates seniors and rekindles their passion as much as a favorite sporting activity does.

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Saturday, January 7, 2017

Beginners Guide to Treadmills

Exercise performed on a treadmill can benefit your health either helping to acquire optimal weight, toning lean muscles or by providing a great cardiovascular workout in general.  Cardiovascular exercise such as walking, jogging or running can all be performed on a treadmill in the privacy of your own home. You must take care to not injure yourself when choosing to work out on a treadmill, they are not toys they are exercise equipment and can cause harm if not used correctly.


Beginners Guide to Treadmill Safety First

Whether this is your first time on a treadmill or your millionth time you need to observe safety precautions to prevent injury.  Familiarize yourself with the features of your treadmill before you begin.  Keep your eyes focused in front of you and not on your feet.  Center yourself in the middle of the belt to prevent falls.  Always begin with a normal walking pace to help warm up and get familiar with the treadmill pace.

Many treadmills are able to provide you with a slope to walk on, which intensifies your workout. While this may seem like it is providing you with additional workout benefits, it is also increasing the danger of the treadmill. According to Consumer Reports, prolonged walking on a slope overworks the ligaments that are located in the arch of the foot. This condition can lead to many health issues in the legs and the feet. Therefore, you should alternate workouts where you are walking flat, and where you are walking on a slope.

Warm Up

Before jumping on the treadmill you should stretch your muscles to prevent injury.  Perform a few stretches aimed at warming up the muscles of your legs, back and arms.  Once you have stretched start your treadmill at a normal slow walking pace.  Walk at this pace for about 5 minutes to finish warming up your muscles.  During your warm up phase this is a good time to practice working on the treadmill without holding the railing.  When you are just beginning to use the treadmill be careful to avoid over exertion which can lead to falls and injuries.

Aside from the general rules of warming up before you start your treadmill workout, there are other safety precautions that you must adhere to if you are to remain uninjured. Live Strong suggests wearing the proper footwear and other workout attire. They also suggest keeping children and pets out of the area where the treadmill will be used. When walking or running on a treadmill, you should always keep your eyes forward. Do not look to the side, or at your feet.

At Treadmill Talk, it is suggested that when you stop the machinery that you use the emergency stop feature so that the machine comes to an immediate and complete stop. This should be used even when an emergency does not exist if you need to stop the treadmill. Additionally, you should never jump off of the moving treadmill for any reason – use the emergency stop feature instead. If you find that you are holding onto the front rail of the machine for balance, this generally means that the speed of the treadmill is too great and you need to slow it down. You should hold onto the side rails for balance – not the front rail.

Gradual Increases

Treadmill work out takes time to build up to a nice run, but don’t give up.  Start with walking about 2 to 3 times each week for 20 minutes a day.  This 20 minutes should include about 5 minutes for warming up your muscles and stretching, 10 minutes of walking at an increased pace and another 5 minutes of slowing down to cool the muscles down.  After a few weeks you may try increasing the brisk walking portion of your work out to 15 minutes or longer.

As you get accustomed to the walk on the treadmill you can begin to increase the speed at which you walk developing your walk into a jog.  You can alternate walking with jogging by walking 4 minutes and then jogging for 1 minute and then repeat.  As you improve you may want to use the incline feature of your treadmill for added resistance with your walk, jog or run.

According to a report by MSNBC, there were 1500 reports of workout injuries obtained in gyms last year. That number was generated from data collected by the Federal Consumer Products Safety Commission. Most of these incidents were from people flying off of treadmills. Most of those accidents happen because people are trying to increase their speed on the treadmills before they are actually physically able to keep up.

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Wednesday, January 4, 2017

Risks of Weight Lifting

Weight lifting is very popular in today’s health conscious society and offers its own set of health benefits.  With the good benefits, as always come the bad.  Before you start weight lifting you should consider the potential risks of the sport and be aware of the good and the bad to make your decision.

risks of weight lifting

Risks of Weight Lifting include Serious Injury

The most common risk with weight lifting is injury.  This is a big risk for beginners who are attempting to lift more than their body is able to lift.  The quote “no pain, no gain” does not apply to weight lifting.  When you start you are beginning to use muscles that you haven’t worked in while, at least in this capacity. Muscle strain is a strong possibility.  There is potential for hernias if weights are not lifted correctly and proper precautions are not taken as well.  Injury due to no supervision or poor supervision when lifting heavy weights is possible, and this risk can even cause death if you are not careful and you are lifting extreme amounts of weight.

Risks of Weight Lifting for Youth

Weight lifting during childhood and adolescence can increase the risk of inhibited bone growth due to the additional pressure placed on bones when lifting.  Those under the age of 17 should never lift heavy weights routinely.

Those who begin body building at a young age need to also consider that once you build those muscles up you have to maintain them for the rest of your life or they turn to fat.  The decision to commit to weight lifting for a lifetime is not a decision to be made lightly.

Sudden Death Risks of Weight Lifting

Research has shown that there is new evidence showing that lifting more than half of your body weight can increase the risk of sudden death from a torn aorta.  The aorta is the hearts main artery.  It is advised by scientists and doctors that those intending to lift heavy weights have a heart screening.  This warning is for everyone of any age who intends to do this. 

Lifting heavy weights increases the blood pressure which causes strain on the aorta.  If you have an undiagnosed aneurysm or aortic enlargement you are at extreme risk of death.  If you have a history of aortic disease in your family, or even if you don’t and intend to lift half your body weight you should speak to your doctor and have a heart screening.  It could save your life.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.