Want to Build Muscle? Follow These 5 Muscle Building Tips

Tied with weight loss, building solid lean muscle mass is the most popular fitness goal to achieve. Regardless of what your ideal physique looks like, who doesn’t want to add a few pounds of lean muscle mass? Having more lean muscle tissue promotes a higher level of overall calorie burning and when it comes right down to it: having muscle looks great.

Let’s take a look at the top 5 muscle building tips that will help you achieve a lean and muscular body.

1. Energy for Muscle Mass

Before you step foot inside of a gym, you want to make sure that your muscles are going to have enough energy to make it through the workout. Hypertrophy workouts, also called muscle growth workouts, are tough and if you’re not able to last through the workout, you’ll be short changing your gains.

You need two types of energy here: one for mental endurance and one for muscular endurance. To keep your mind engaged and your motivation elevated, you can use a pre-workout supplement. You can also drink a cup of strong coffee.

For muscular endurance, you’ll want to supplement with creatine and glutamine. Creatine converts into adenosine triphosphate, which is the preferred fuel of muscular tissue.Glutamine also supports muscular performance and endurance.

2. Train for Muscle

If you arrive at the gym without a plan, how will you be able to build a muscular body without a blueprint? While general exercise is beneficial for overall health, you’re not at the gym to only support your health: you want to build muscle. This means you’ll need a muscle building-focused program.

Muscle hypertrophy has been suggested to occur by using a specific set of acute variables, also called workout variables. Create your workout program based on the following acute variables for muscle building:

Exercises to use: 2 compound movements per major muscle group (e.g. – squats, bench press, deadlifts)

Sets: 3 to 5

Repetitions: 8 to 12

Weight: 65% to 75% of your one-repetition maximum

Tempo (Speed): 2 seconds lifting the weight, no pause, 2 seconds lowering the weight, no pause

Rest Break: 60 seconds between sets

3. Eat More Protein

The reason that bodybuilders are always eating protein-rich meals is because protein contains the essential building blocks of lean tissue.

Not only does protein help you feel more satisfied with your meal, it also provides the body with essential amino acids for recovery. If you want to gain muscle mass, try to consume 1 gram of protein per pound of bodyweight.

You can also tap into the benefits of amino acids by taking an amino supplement.

4. Muscle Mass Recovery

Speaking of recovery, you will need to rest as hard as you train. It’s during recovery that the muscle tissue rebuilds and grows. This means you’ll need to be following a well-balanced diet of natural and whole foods while limiting processed foods.

You’ll also need to be sleeping between 7 to 9 hours each night. We would recommend taking a recovery supplement like ZMA to assist with sleep.

5. Keep the Muscles Guessing

One workout won’t do the trick forever. When it comes to muscle building, you’ll need to constantly change up the workout so your muscles don’t have a chance to adjust, become comfortable, and plateau.

Every 4 to 6 weeks, we would recommend changing the workout. Whether it’s adding more sets, performing less repetitions with heavier weight, or trying new exercises, your body will appreciate the change.

References

Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.

Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008 Oct;138(10):2045S-2049S.

Top 5 Tips and Tricks for Alleviating Inflammation & Pain

Do you suffer from chronic inflammation? Have you hit your pain threshold, resulting in the overconsumption of over-the-counter pain killers? There are better ways to manage your inflammation. Let’s review the top 5 tips and tricks for alleviating inflammation and pain.

1. Avoid Inflammation Foods

In order to alleviate inflammation, it’s important to prevent it from happening. One of the most common triggers of inflammation is the food that we eat on a daily basis. By removing these infamous inflammation-causing foods, you’ll immediately notice an improvement:

  • Sugar
  • Alcohol
  • Fried food
  • Processed meats and other heavily processed foods
  • Gluten
  • Artificial additives and sweeteners (1)

2. Supplement for Inflammation

Anti-inflammatories like ibuprofen can do a lot of damage to the stomach, especially if you’re taking it over the long term or more than the recommended dosage. If you want to avoid the possibility of stomach complications, you may consider using supplements to alleviate your inflammation.

Ginger and turmeric are great as whole food or herbal anti-inflammatory supplements. Omega-3 fatty acid supplements such as fish oil have been shown to dramatically reduce inflammation. If your pain is focused in your joints and connective tissue, you can take glucosamine chondroitin and MSM (methylsulfonylmethane) supplements for relief. (2, 3)

3. Stretch Away Inflammation

The overuse of certain muscle groups may be contributing to your inflammation. This is not exclusive to going to the gym. For example, if you’re picking up objects from the floor without bending your knees, your lower back will be taking the negative force from that. Over time, these repeated movements add up and cause strain or injury.

Regardless if you’re involved with an exercise program or not, you should be making a daily effort to stretch. Here are five stretches we would recommend doing within 15 minutes of waking up:

  • Downward Dog
  • Cat – Cow Pose
  • Child’s Pose
  • Standing Quadricep Stretch
  • Lying Cross Legged Glute Stretch

4. Strengthen Weak Muscles

As mentioned above, overuse of the same muscle group is one of the leading causes of muscle strain and injury. After stretching, you should focus on strengthening the weaker muscle groups to avoid overcompensation.

Overcompensation is when one stronger muscle group does all of the work for the weaker muscle group that’s nearby. This is especially common with the glutes, hamstrings, and hip flexors since so many of us are sitting down during work. Due to our work lifestyles, it’s easier than ever to let some muscle groups grow weaker while others overcompensate.

Here are 5 exercises we would recommend performing twice per week to correct lower body muscle imbalance:

  • Bridge
  • Bear Crawl
  • Side to Side Crab Walk
  • Jump Squat
  • Donkey Kick

5. Deep Tissue Massage

One of the best ways to restore length-tension relationships between muscle groups, do away with tension causing knots, and improve overall inflammation in the body is a deep tissue massage.

A professional massage can find problem areas for tension in the body where inflammation is prone to appear. What’s more, if you’re having the issue of overcompensation that we discussed above, massage can help stretch and lengthen the overused muscle, allowing you to focus on strengthening the weaker muscle groups.

References

1. Minihane, Anne M. et al. “Low-Grade Inflammation, Diet Composition and Health: Current Research Evidence and Its Translation.” The British Journal of Nutrition 114.7 (2015): 999–1012. PMC. Web. 23 Oct. 2017.

2. Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7.

3. Huskisson EC. Glucosamine and chondroitin for osteoarthritis. J Int Med Res. 2008 Nov-Dec;36(6):1161-79. Review.

Top 5 Ways to Reverse Aging

We all have to age but no one wants to look their age. Each year, millions of people spend money on anti-aging make-up, lotions, and other products. As people spend money, they lose the point that the real way to fight aging is from within.

Taking care of your physical and mental health is key to staving off the aging process. Let’s take a look at the top 5 ways to reverse aging.

1. Meditation

Meditation is one area of alternative lifestyle medicine that has been getting a lot of positive attention in medical research during the last decade.

Studies show that meditation can help to boost brain health, alleviate anxiety, decrease stress, and reverse age-related breakdown in the body.

Telomeres are at the end of our chromosomes and they are the tell-tale signs to how age is affecting our bodies. The shorter the telomere, the worse your aging health. Those who practiced meditation were found to have long and strong telomeres, a great sign of overall health. (1)

2. Exercise

Each year, more and more studies are released that show the incredible benefits of exercise for the body and the mind. Exercise helps to reduce your risk of cardiovascular disease, improve lean muscle tissue, and support weight management. It’s also a great way to fight back against aging.

The CDC recommends exercising for 150 minutes each week at a moderate intensity or 75 minutes each week at a high intensity. (2)

3. Focus on Brain Health

Have you noticed a trend with our first two ways to reverse aging? They both benefit the brain!

Brain health is immensely important when it comes to aging. How you feel is a critical factor in judging your quality of life in old age. Your ability to think for yourself and perform the same mental tasks that you did when you were young is a big influence on how you feel as you age. It goes without saying then that you need to focus on your brain health.

Eating healthy fats, exercising more, meditating, and challenging your brain by learning a new skill or trade are excellent ways to support brain health. (1-2)

4. Take Care in the Sun

Your face is the first thing that people are going to see when you’re out in public. Unfortunately, the skin on your face tells a lot about you, whether you want it to or not. If you don’t handle stress well or if you don’t have a great diet, your skin will tell everyone.

One of the best ways to care for your skin and your appearance is to limit sun exposure and use a moisturizer loaded with 30 SPF. 10 to 15 minutes a day of sun exposure is healthy but over doing it promotes age-related wrinkling. (3)

5. Eat More Greens

Remember how your parents and grandparents always told you to eat your greens, well they were on to something. Recent studies have consistently shown that vegetables, dark leafy greens in particular, can vastly benefit your health.

Aside from containing essential vitamins and minerals, dark, leafy green vegetables are packed with antioxidants. These nutrients destroy free radicals in the body. Free radicals contribute to pre-mature aging. So fill up your plate with broccoli, kale, and spinach. (4)

References

1. Lazar SW, Kerr CE, Wasserman RH, et al. Meditation experience is associated with increased cortical thickness. Neuroreport. 2005;16(17):1893-1897.

2. Hogan CL, Mata J, Carstensen LL. Exercise Holds Immediate Benefits for Affect and Cognition in Younger and Older Adults. Psychology and aging. 2013;28(2):587-594. doi:10.1037/a0032634.

3. Hughes MCB, Williams GM, Baker P, Green AC. Sunscreen and Prevention of Skin Aging: A Randomized Trial. Ann Intern Med. 2013;158:781–790. doi: 10.7326/0003-4819-158-11-201306040-00002

4. Ligor, M., Trziszka, T. & Buszewski, B. Food Anal. Methods (2013) 6: 630. https://doi.org/10.1007/s12161-012-9367-9.

Stop Feeling Tired: 7 Tips to Increase Energy Levels

Sick of feeling fatigued during the day? Want to naturally increase your energy levels to maximize productivity? Let’s take a look at the top 7 tips to increase energy levels.

1. Caffeine Detox

If you’ve been relying on caffeine to start your day for months or even years then it may be time for a caffeine detox. Your body builds up a tolerance to caffeine over time, requiring more and more caffeine to get the same effect. This leads to adrenal fatigue.

We recommend trying a 2 to 4-week caffeine detox. The beginning may be rough but eventually your natural energy cycles will be restored.

2. Coffee Alternatives

Continuing with the idea above, if after a detox, caffeine is one of those life necessities, then consider lower octane options such as Matcha green tea or yerba mate. Both have been shown to produce an incredible amount of energy without the jitters or anxiety that caffeine promotes.

3. Move Around

If you’re like most people, you’re sitting down for most of the day because of school or work. At the top of each hour, take a few minutes to walk around and stretch. During your lunch break, get outside and walk around.

The simple act of getting up and moving around can help to get blood flowing, promoting a feeling of wakefulness. (1)

4. Avoid Sugar, Simple Carbs

If you’re eating a lot of sugar or simple carbohydrates then you’re more likely to notice low energy levels. Simple carbohydrates are fast to digest, placing a large amount of glucose into the blood all at once. This is what leads to the fatigue known as a sugar crash. Examples of simple carbohydrates include candy, overly processed chocolate (raw chocolate is okay), white bread, white potatoes, white rice, and fruit juices.

Complex carbohydrates take hours to digest, providing a steady stream of usable glucose. Examples of complex carbs include whole wheat bread, brown rice, and sweet potatoes. (2)

5. Intermittent Fasting

The human body was designed to fast and studies are proving this over and over again. The benefits of fasting are numerous. Everything from the cells in your brain to your skin can benefit from occasional fasting. One other benefit from fasting is increased energy levels. (3)

Without the worry of digestion, your body can focus on restorative processes, leaving you with higher energy levels. Sure, it may take a week to adjust but once you do, you’ll love how great you feel.

Try fasting for 16 hours each day for five days a week. You eat for 8 hours. You can start your fast at 8 p.m. then begin your first meal at 12 p.m. the following day.

6. Supplement Wisely

Supplements are a great way to complement your current diet and exercise program. Instead of focusing on supplements loaded with caffeine and other thermogenics, we would recommend trying several natural ingredients.

There are natural ingredients that can help boost your daily energy levels including maca root, ginseng, and green tea extract. Try one or find a blend of all three. (4-5)

7. Learn to Sleep

Most people don’t know how to get a good night’s sleep. Thanks to technology, we’re constantly plugged in. Even when we fall asleep, our cell phones are within reach. If you want to naturally increase your energy levels, then you need to start powering down an hour before bed.

Put all electronics out of the room or at the other end of the room. Try reading a book and drinking an herbal tea such as chamomile. The supplement ZMA is also a great way to support sleep.

References

1. Griswold, Alison. “To Work Better, Just Get Up From Your Desk.” Forbes, Forbes Magazine, 1 July 2012,www.forbes.com/sites/alisongriswold/2012/06/12/to-work-better-just-get-up-from-your-desk/#594838df1c15.

2. “Carbohydrates and Blood Sugar.” The Nutrition Source, 25 July 2016, www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ .

3. Henriette van Praag, Monika Fleshner, Michael W. Schwartz, Mark P. Mattson. Exercise, Energy Intake, Glucose Homeostasis, and the Brain. Journal of Neuroscience 12 November 2014, 34 (46) 15139-15149; DOI: 10.1523/JNEUROSCI.2814-14.2014.

4. Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evidence-based Complementary and Alternative Medicine: eCAM. 2012;2012:193496. doi:10.1155/2012/193496.

5. Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: A literature review. Chinese Medicine. 2010;5:13. doi:10.1186/1749-8546-5-13.

Intermittent Fasting and Weight Loss: What You Need to Know

Intermittent fasting has become a hot button topic in popular media and with good reason: science has shown that intermittent fasting is effective for weight loss and a number of other benefits.

What is Intermittent Fasting?

Intermittent fasting is a way of timing your meals so that you are fasting for most or all of the day, depending on the method you choose. There are two popular methods of intermittent fasting: 16:8 and 24:1.

16:8 is when you fast for 16 hours each day and have an 8-hour feeding window where as 24:1 is when you fast for a full 24 hours one day per week.

Intermittent Fasting and Weight Loss

One of the primary reasons that intermittent fasting is getting so much attention is that it has been shown to be an easy-to-follow and highly effective way to promote weight loss.

A study published in the American Journal of Clinical Nutrition showed that all subjects performing intermittent fasting experienced a higher level of fat oxidation. (1)

Another study published in the Journal of Translational Medicine tested if the 16:8 method of intermittent fasting – arguably the most popular – had any benefit for weight loss. The results were as impressive as expected as all subjects reported a decrease in fat mass.

Not only did subjects lose body fat but they did not lose any muscle. The implications for bodybuilders and weight-cutting athletes is that intermittent fasting may be a safe and effective way to achieve weight and physique goals. (2)

Other Benefits of Intermittent Fasting

Supports Brain Health

Intermittent fasting has been shown to have a variety of other benefits including increasing the health of our brains.

Studies show that fasting has a unique effect on our bodies, helping to remove waste and repair damaged cells and DNA. When it comes to our minds, intermittent fasting has been shown to improve brain health and fight back against cognitive-based conditions such as Alzheimer’s and dementia. (3)

Lowers Risk of Disease

Continuing with the idea above, intermittent fasting doesn’t just help to decrease the risk of cognitive-based disease; it protects you from a variety of conditions with an emphasis on cardiovascular disease, heart disease, and diabetes.

A study published in the International Journal of Health Sciences demonstrated that fasting improved genetic markers to fight off lifestyle and aged-related disease. (4)

How to Use Intermittent Fasting

As mentioned above, 16:8 is the most popular method for intermittent fasting as it is beginner-friendly and most of the fasting is done while asleep.

With 16:8, you will fast for 16 hours. That means no calories for 16 hours. Water, plain tea, and black coffee is okay but no food or calorie-based beverages. Once your fasting time is up, you have an 8-hour feeding window where you can follow your normal diet.

Again, once the feeding window ends, you resume your fast for another 16 hours. An ideal time to start your fast is at 8 p.m. Your fast ends at noon the following day. Most beginners will start with 5 days per week – usually Monday through Friday – and leave the weekend to eat as normal.

Conclusion

Have you tried intermittent fasting? Did you find it challenging? Want to try it? What concerns do you have about intermittent fasting? Let us know in the comments below.

References

1. Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005 Jan;81(1):69-73.

2. Moro T, Tinsley G, Bianco A, et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine. 2016;14:290. doi:10.1186/s12967-016-1044-0.

3. Van Praag, Henriette et al. “Exercise, Energy Intake, Glucose Homeostasis, and the Brain.” The Journal of Neuroscience 34.46 (2014): 15139–15149. PMC. Web. 14 Nov. 2017.

4. Aly SM. Role of Intermittent Fasting on Improving Health and Reducing Diseases. International Journal of Health Sciences. 2014;8(3):V-VI.

When Should I Take BCAAs? Importance of Timing Your Aminos

In the world of supplements, BCAAs are one of the leading sellers. Why?

BCAA supplements are ideal for any and all fitness goals.

Whether you want to pack on muscle mass or you want to boost your recovery time in order to get yourself back in the gym faster, BCAAs are there to help. Made up of three key amino acids, BCAAs are a beneficial supplement to use inside and outside of the weight room.

If you’re a newcomer to supplements or you simply want to make sure that your BCAA purchase is justified, this quick guide to BCAAs will help.

Let’s take a look at what BCAAs are, the benefits of BCAAs, and how you should be timing your intake.

What are BCAAs?

Branched Chain Amino Acids, or BCAAs, are the building blocks of muscle tissue. In total, there are 20 amino acids; however, only nine of these are considered essential amino acids because they must be obtained from outside food and supplemental sources.

BCAA supplements focus on three of the nine essential amino acids:

  • Isoleucine
  • Leucine
  • Valine

The reason that BCAA supplements focus on only these three has everything to do with their fitness-related benefits.

Benefits of BCAAs

Leucine

Arguably the most popular of the three BCAAs, Leucine has been the subject of various studies. It can be found in all types of supplements, most notably pre-workouts, intra-workouts, and nighttime recovery agents.

A popular study published in the Journal of Nutrition demonstrated that when you supplement with Leucine on a daily basis, you may experience the following benefits:

  • Boost in protein synthesis
  • Greater gains in lean muscle mass
  • More energy during workouts (1-5)

Isoleucine

Isoleucine plays an important role inside and outside of the fitness realm. This unique amino acid is required to produce specific functional proteins in the body. From a fitness standpoint, Isoleucine is key to recovery and the following benefits:

  • Protects muscle from protein breakdown
  • Supports lean muscle gains
  • Boosts intra-workout energy levels (1-5)

Valine

Just like with Isoleucine, this amino acid has several important functions outside of the weight room. Valine is commonly recommended post-surgery as a way to improve recovery. Taken as a part of your workout program, Valine may be able to provide the following benefits:

  • Dramatically boosts recovery
  • Enhances muscle mass growth
  • Supports overall energy levels (1-5)

When to Take BCAAs

The timing of BCAA consumption is going to be important to achieving your fitness goals. When you want to build muscle, protect the muscle you already have, or boost performance recovery, there are three key times to consume BCAAs.

Morning

  • First is in the morning as soon as you wake up. This is especially useful if you are following an intermittent fasting diet. Taking BCAAs as soon as you wake up will help to protect muscle from catabolism while promoting anabolism.

Intra-Workout

  • The second key time to take BCAAs is during a workout as this will prevent protein breakdown and give the body a head start on recovery.

Before Bed

  • Taking a BCAA supplement before bed will help to support recovery and promote an anabolic environment during the night.

Conclusion

BCAAs are an important staple for a variety of performance, muscle building, and weight loss goals. Do you supplement with BCAAs? What benefits have you noticed after using them? Let us know in the comments below!

References

1. Norton, Layne, Layman, Donald. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. J. Nutr. February 2006 vol. 136 no. 2 533S-537S.

2. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

3. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

4. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

5. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

6. Doi M, Yamaoka I, Nakayama M, Mochizuki S, Sugahara K, Yoshizawa F. Isoleucine, a blood glucose-lowering amino acid, increases glucose uptake in rat skeletal muscle in the absence of increases in AMP-activated protein kinase activity. J Nutr. 2005 Sep;135(9):2103-8.

Best Supplement Ingredients for Better Mood, More Focus

Do you find that it’s tough to pay attention for very long while at school or work? Is it a struggle to get out of the house in a good mood because you know the day is going to be a long one? If you are looking to improve your focus and boost your mood, there is a special category of supplements called nootropics that can help. Here are the best supplement ingredients for better mood and more focus.

Caffeine

Let’s start the list with one of the most famous nootropics: caffeine. There’s a good chance you already start your day with caffeine via a morning cup of coffee as it boosts your energy levels. Caffeine is also an excellent way to improve your focus and support a better mood. Caffeine is great on its own but if you combine it with other nootropics, you’ll notice a huge difference. (1)

Guarana

This herbal supplement has been shown to be effective at promoting cognitive function while boosting alertness and focus. The one thing that is very unique about guarana is that it provides caffeine-like benefits without the jitters that are often associated with caffeine. When you take the two together, guarana may help to calm any anxiety from the caffeine. In other words, caffeine and guarana are the perfect pair. (2-3)

L-Tyrosine

Amino acids are typically associated with exercise benefits and muscle growth; however, their benefits extend far behind the weight room. One amino acid, L-Tyrosine, has been shown to be an effective cognitive booster. Not only can it improve your working memory but it is also a natural way of reducing stress and improving your mood. (4-6)

Huperzine A

Considered one of the most effective learning supplements on the market, Huperzine A has been the subject of a variety of studies all pointing to its brain boosting benefits.

Huperzine A has been shown to improve your working memory and this is why it’s popular with university students. It increases your focus during a task-specific situation and boosts your learning performance if that task requires it.

Huperzine A may also benefit long term brain health as it is said to decrease the risk for Alzheimer’s Disease. (7)

Alpha GPC

Another learning supplement that is commonly taken with Huperzine A is Alpha GPC. It’s taken by three types of people: those who want to improve the overall health of their brain, those who want to boost their learning, and those who want to have intense focus during a workout.

Alpha GPC has been shown to boost working memory while supporting long term cognitive health. For weight lifters, it’s an effective way to increase intra-workout performance. (8)

Conclusion

Have you used any of the nootropic supplement ingredients mentioned above? What were the benefits or side effects that you noticed? Do you have your own daily nootropic that you use to increase focus and promote a better mood? Let us know in the comments below.

References

1. Borota D, Murray E, Keceli G, Chang A, Watabe JM, Ly M, Toscano JP, Yassa MA. Post-study caffeine administration enhances memory consolidation in humans. Nat Neurosci. 2014 Feb;17(2):201-3. doi: 10.1038/nn.3623. Epub 2014 Jan 12.

2. Kennedy DO, Haskell CF, Wesnes KA, Scholey AB. Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginseng. Pharmacol Biochem Behav. 2004 Nov;79(3):401-11.

3. Moustakas D, Mezzio M, Rodriguez BR, Constable MA, Mulligan ME, Voura EB. Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model. Holscher C, ed. PLoS ONE. 2015;10(4):e0123310. doi:10.1371/journal.pone.0123310.

4. Colzato LS, Jongkees BJ, Sellaro R, Hommel B. Working Memory Reloaded: Tyrosine Repletes Updating in the N-Back Task. Frontiers in Behavioral Neuroscience. 2013;7:200. doi:10.3389/fnbeh.2013.00200.

5. Reinstein DK, Lehnert H, Scott NA, Wurtman RJ. Tyrosine prevents behavioral and neurochemical correlates of an acute stress in rats. Life Sci. 1984 Jun 4;34(23):2225-31.

6. Alan J. Gelenberg, M.D., Candace J. Gibson, Ph.D. Tyrosine for the Treatment of Depression. Nutrition and Health. 3:3, 163-173. July 1, 1984.

7. Sun QQ, Xu SS, Pan JL, Guo HM, Cao WQ. Huperzine-A capsules enhance memory and learning performance in 34 pairs of matched adolescent students. Zhongguo Yao Li Xue Bao. 1999 Jul;20(7):601-3.

8. De Jesus Moreno Moreno M. Cognitive improvement in mild to moderate Alzheimer’s dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial. Clin Ther. 2003 Jan;25(1):178-93.

10 Simple & Effective Weight Loss Tips

How long have you been struggling with your weight loss?

Have you tried every new trendy diet and workout program with no success?

Weight loss doesn’t have to be complicated. There are simple things that you can do every day to promote weight loss and a healthy overall weight.

Let’s take a look at the top 10 simple and effective weight loss tips.

1. Drink More Water for Weight Loss

Studies show that in the average diet, water is replaced by a variety of other beverages, many with additional calories that only promote excess body fat. By switching out your empty calorie beverages with water, you can effectively promote a healthy weight loss. (1)

2. Set Up Weight Loss Obstacles

Get yourself to be more physically active by creating small obstacles for yourself throughout the day. Park further away from the store, take multiple trips up the stairs to collect laundry or groceries, walk during a lunch break, and sign yourself up for an active weekend retreat. The more active you are, the more calories you’ll burn.

3. More Protein, Less Carbohydrates

Protein is a macro-nutrient in your diet that is important for muscle building. It’s also a great appetite suppressant. Protein is more satiating, which means you’ll feel fuller longer after a meal. This will help you avoid excess calories throughout the day.

4. Commercial Break Weight Loss Exercise

If you’re going to watch a show, get moving during commercial breaks. The idea is to pick a simple body weight exercise and do as many as you can until the commercial is over. Once a new commercial advertisement starts, begin a different exercise. Do this during every commercial break and you’ll be amazed at how many calories you burn. Here are a few exercises you can do:

  • Body weight squats
  • Push-ups
  • Lunges
  • Superman
  • Crunches
  • Plank

5. Take Up a New Active Hobby

Keeping yourself busy and moving is key to maintaining weight loss. If there’s a hobby or activity you’ve been wanting to take up, now’s your chance. Whether you want to learn how to paint, how to dance, or how to improvise in theater, use this activity as a part of your weight loss journey.

6. Eating Meditation

Although the name sounds funny, eating meditation means focusing only on the task at hand: eating your food. Most of us will watch television, play games, or check social media while we eat. Connect yourself to your food. Pay attention to every bite. Study the shape, texture, and color of the food. You’ll eat less and feel more satisfied if you practice eating meditation.

7. Get Competitive for Weight Loss

Who says you have to lose weight alone? If you have a friend who also wants to shed extra pounds, ask them to be your workout and accountability buddy. You can have fun competing against each other to see who loses more weight. Put a monetary bet on the competition for real motivation.

8. Go in a Sauna for Weight Loss

Saunas are relaxing and a real help to your weight loss. Consistently spending time in a sauna will help you support short term and long-term weight loss. It’ll also boost your energy levels while improving your recovery. (2)

9. Intermittent Fasting

Intermittent Fasting is a popular new way to time your meals. It’s been shown to be very effective in supporting weight loss as well as improving overall health. (3)

The idea is to fast for 16 hours a day and eat only 8 hours. You can begin at 8 p.m. then don’t eat until 12 p.m. the next day. Begin your fast again at 8 p.m. Water, plain coffee and tea, and calorie-free beverages are okay during your fast.

10. Use Thermogenic Supplements

Thermogenic supplements are commonly called fat burners. You can easily find thermogenic supplements online or in your local supplement store. The most effective and proven ingredients are cayenne pepper extract, green tea extract, and African mango. (4-7)

References

1. Daniels MC, Popkin BM. The impact of water intake on energy intake and weight status: a systematic review. Nutrition reviews. 2010;68(9):505-521. doi:10.1111/j.1753-4887.2010.00311.x.

2. Crinnion WJ. Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Altern Med Rev. 2011 Sep;16(3):215-25.

3. Harvie MN, Pegington M, Mattson MP, Frystyk J, Dillon B, Evans G, Cuzick J, Jebb SA, Martin B, Cutler RG, Son TG, Maudsley S, Carlson OD, Egan JM, Flyvbjerg A, Howell A. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 2011 May;35(5):714-27. doi: 10.1038/ijo.2010.171. Epub 2010 Oct 5.

4. Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr. 2003 Sep;90(3):651-59.

5. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84.

6. Westerterp-Plantenga MS, Lejeune MP, Kovacs EM. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res. 2005 Jul;13(7):1195-204.

7. Judith L Ngondi, Julius E Oben, and Samuel R Minka. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids Health Dis. 2005; 4: 12. Published online 2005 May 25.

5 Proven Testosterone Boosters

Looking to support your testosterone levels in a natural way? Want to avoid costly injections and visits to your doctor? Let’s review five proven testosterone boosters that are safe and effective.

1. ZMA (Zinc, Magnesium, Vitamin B6)

Famous as a sports recovery supplement, ZMA is also a safe and effective way to support testosterone levels in men.

Each individual ingredient in ZMA (zinc, magnesium, and vitamin B6) has been shown to support healthy testosterone levels on their own. When combined, ZMA offers a wide range of benefits that help promote proper hormone health.

ZMA has been shown to enhance the quality of sleep, allowing you to stay in R.E.M. cycles longer. In turn, this helps the body release more growth hormone during the night. This is why it is such a fantastic sport recovery support that also happens to increase testosterone levels. (1-3)

2. Saw Palmetto

While saw palmetto is typically recommended for guys looking to support their prostate health, it has another benefit that is often overlooked: saw palmetto can support healthy testosterone levels.

Dihydrotestosterone (DHT) has been shown to play a key role in the development of prostate issues in men. What’s more, men who have prostate issues have higher levels of DHT and lower or only average levels of testosterone. Why? Testosterone gets converted into DHT, which robs you of elevated t-levels while promoting prostate issues.

Saw palmetto is highly effective at combating DHT levels, which in turn helps to boost testosterone levels. (4-5)

3. Vitamin D

Vitamin D is an essential nutrient that supports the production of sex hormones in the body. It’s no coincidence that seasonal depression coincides with a decrease in testosterone levels. When you aren’t getting outside in the sunshine, your body isn’t producing as much testosterone.

Vitamin D supplementation has been shown to be a natural and effective way to promote healthy testosterone levels.

In a study published in Hormone and Metabolic Research demonstrated that subjects who were supplied with a Vitamin D supplement showed a significant increase in total testosterone levels, bioactive testosterone, and free testosterone levels. (6)

4. Tongkat Ali

A tree that is native to Malaysia, Thailand, and Indonesia, Tongkat Ali has been a hot topic t-booster for several years. Also called Longjack Root, Tongkat Ali began as a natural way to increase libido and sexual desire. It wasn’t until one popular study was introduced that Tongkat Ali began showing up in a variety of testosterone boosters.

A study published in Journal of the International Society of Sports Nutrition showed that Tongkat Ali was able to decrease the catabolic hormone, cortisol, while improving testosterone in the body. (7)

5. Ashwagandha

Commonly referred to as Indian Ginseng, Ashwagandha has long been used within Ayurvedic medicine for a variety of ailments. Aside from helping to alleviate the damages of stress while boosting immunity, Ashwaganha may also be just what you need to increase testosterone levels.

Studies show that Ashwagandha can help to promote healthy hormone levels and as a result will increase libido, sperm count, and sperm mobility. This is why it’s often used as a natural treatment for infertility and one of the best side benefits is that it boosts your t-levels. (8)

Conclusion

Do you use any of the testosterone boosters on this list? What benefits have you noticed? Let us know in the comments below.

References

1. Netter A, Hartoma R, Nahoul K. Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Arch Androl. 1981 Aug;7(1):69-73.

2. Cinar V, Polat Y, Baltaci AK, Mogulkoc R.Biol. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30.

3. Symes EK, Bender DA, Bowden JF, Coulson WF. Increased target tissue uptake of, and sensitivity to, testosterone in the vitamin B6 deficient rat. J Steroid Biochem. 1984 May;20(5):1089-93.

4. Angwafor F, Anderson ML. An open label, dose response study to determine the effect of a dietary supplement on dihydrotestosterone, testosterone and estradiol levels in healthy males. J Int Soc Sports Nutr. 2008 Aug 12;5:12. doi: 10.1186/1550-2783-5-12.

5. Di Silverio F, Monti S, Sciarra A, Varasano PA, Martini C, Lanzara S, D’Eramo G, Di Nicola S, Toscano V. Effects of long-term treatment with Serenoa repens (Permixon) on the concentrations and regional distribution of androgens and epidermal growth factor in benign prostatic hyperplasia. Prostate. 1998 Oct 1;37(2):77-83.

6. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10.

7. Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:28. doi:10.1186/1550-2783-10-28.

8. Ahmad MK, Mahdi AA, Shukla KK, et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertility and Sterility. 2010;94(3):989–996.

3 Proven Ways to Boost Your Endurance & Race Time

Are you a runner looking to beat out last year’s race pace? Are you an endurance athlete who needs to be ready to go for a competition the like CrossFit games? Do you simply want to be able to keep up with friends on a hike without getting winded?

Endurance is useful for more than getting through a workout. It has a direct impact on our day-to-day lives. Whether your kid wants you to play catch with him or your friends signed you up for the Color Run, having more endurance is beneficial regardless of fitness goals.

Let’s take a look at the 3 best ways to increase your endurance and improve your race time in the process.

1. H.I.I.T. the Gym

If you want to improve your race time and endurance, the act of running is essential but what many runners skip on is performing an actual total body workout.

Incorporating a resistance-based workout into your running schedule is going to improve results while keeping you safe from over-use injuries. When you’re looking to support lean muscle building while improving your endurance, the best type of workout is high intensity interval training.

More commonly known as H.I.I.T., these workouts involve between 5 and 8 exercises that are performed in rapid succession with no break until you have completed one set for each exercise. For example, you complete all 25 repetitions for bodyweight squats then immediately move on to lunges. These workouts are incredibly intense and a perfect way to boost endurance. Here’s a sample workout to use:

  • Jump Squats: 25
  • Push-ups: 10
  • Walking Lunges: 20
  • Pull-ups: 15
  • Mountain Climbers: 30
  • Burpees: 5

2. Sprint to Exhaustion

If you’re new to the running scene or if you’re just here to learn how to increase endurance regardless of a race, sprints are going to be your best friend.

Sprinting involves putting maximum effort into running for a very short period of time and it’s been proven for decades to be extremely effective at increase overall performance. One method that was the subject of a popular study involves breaking down your running endurance training into the 10-20-30 layout.

For 5 minutes of running, you will cycle through a low, moderate, and sprint pace. The times at which you’ll do this are broken down as follows:

  • Low pace: 30 seconds
  • Moderate pace: 20 seconds
  • Sprint pace: 10 seconds

You repeat this cycle five times then rest for 2 minutes. Afterwards, you begin again.

This is one only method of sprinting training but it has proven scientific backing. Give it a try and let us know your results.

3. Go to Failure

Continuing with this idea of sprinting and increasing endurance: While running improves lower body muscular endurance, what about your upper body? It doesn’t make sense to train only one part of your body to increase endurance. When it comes to total body muscular endurance, you’ll want to use a training method called failure sets.

When performing an exercise, you will perform as many repetitions as you can. Once you can no longer lift the weight, you place that weight down then pick up another that is somewhat lighter. Again, do as many repetitions as you can. Once you tap out, drop that weight, pick up a lighter one. Repeat for three to five times.

Reserve failure sets as the last set in an exercise. This will help achieve total muscle failure, which is ideal for increasing muscular endurance.

References

1. Gunnarsson TP, Bangsbo J. The 10-20-30 training concept improves performance and health profile in moderately trained runners. J Appl Physiol (1985). 2012 Jul;113(1):16-24. doi: 10.1152/japplphysiol.00334.2012. Epub 2012 May 3.

3 Myths and 3 Truths about Creatine Monohydrate

Meta Description:

  • Get your facts straight as we disprove the top 3 myths about creatine. You’ll also learn the top 3 facts and benefits of creatine.

Creatine monohydrate has been a fitness supplement staple for years but there are still mixed feelings about it still floating around the industry. Let’s take a look at the top three myths about creatine along with three truths about this veteran supplement.

Myth 1: Creatine Is Bad for Your Kidneys

Let’s kick off our list with the myth that began the negative publicity with creatine. In the past, it’s been said that creatine puts an enormous strain on your kidneys and liver as these are the organs that do all of the filtering in the body.

Despite these rumors, no study has ever confirmed this to be true. In fact, many studies say just the opposite. To play devil’s advocate, if you’re worried about strain on the kidneys and liver, just make sure to drink plenty of water while supplementing with creatine.

Myth 2: Creatine Will Make You Bloated

This myth was once a truth. When creatine monohydrate first hit the scene, it was used primarily by bodybuilders whose goal it was to get as large as possible before cutting season. Creatine monohydrate would provide bodybuilders with usable intra-workout energy but it would also cause the body to retain water, causing a bloated look. This was great news for bodybuilders and a common complaint among average fitness enthusiasts.

Nowadays, creatine monohydrate has been perfected to be rapidly absorbed without causing that bloated look and feel it once did.

Myth 3: Women Can’t Take Creatine

This myth goes back to the idea that you’ll become bloated from taking creatine. There have also been rumors that creatine will make women look “more manly.” Neither of these rumors are true.

Creatine has been proven in several key studies to be a safe and effective fitness supplement for both men and women.

Truth 1: Creatine is Ideal During Your Workout

Supplementing with creatine monohydrate on a daily basis will provide muscle tissue with usable energy during your workouts. Creatine is broken down into adenosine triphosphate, commonly known as ATP. This is the preferred source of fuel for muscle tissue. Your body naturally creates ATP but it quickly burns through this during physical activity. Supplement with creatine to support your performance and, consequently, your results.

Truth 2: You Need to do a Loading Phase with Creatine

This has been a subject of debate, especially with the newer forms of creatine being released into the market; however, if you want to maximize the effectiveness of creatine, you need to do a loading phase. You could take 5 grams per day but it would take a month to start noticing the real benefits of creatine. Instead, take 20 grams per day for the first 7 to 10 days. After this, you can supplement with a daily dose of 5 grams.

Truth 3: Creatine Should be Paired with Glutamine

Regardless if you are driven by muscle building, fat loss, or performance enhancement, recovery is going to be essential. This is why creatine monohydrate and glutamine make the perfect supplement duo.

While creatine provides usable energy to muscle tissue, glutamine helps to support the repair and recovery process of lean tissue. This complementing relationship will help you avoid over training and achieve your fitness goals.

References

1. Lugaresi R, Leme M, de Salles Painelli V, Murai IH, Roschel H, Sapienza MT, Lancha Junior AH, Gualano B. Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? J Int Soc Sports Nutr. 2013 May 16;10(1):26. doi: 10.1186/1550-2783-10-26.

2. Ellery SJ, Walker DW, Dickinson H. Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino Acids. 2016 Aug;48(8):1807-17. doi: 10.1007/s00726-016-2199-y. Epub 2016 Feb 22.

3. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.

4. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.

5. Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008 Oct;138(10):2045S-2049S.

6. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26.

3 mouth-watering protein smoothie recipes

3 Mouth-Watering Protein Smoothie Recipes You Will Absolutely Love!

We all remember this epic scene from (an equally epic) Rocky movie…

Balboa, tapping on his cooking genius, juices his own protein shake of raw egg. Inspiring… and gross. But inspiring nonetheless.

Now, neither do you have a boxing match approaching, nor do you have the chef-ing-prowess that of Mr. Balboa (sense sarcasm). Does this mean you don’t intake protein?

Well, certainly not!

A daily dose of adequate protein consumption is the backbone of a healthy lifestyle. From losing weight to gaining mass and controlling BP to healing wound—protein is that one miraculous nutrient that the world agrees about in uniformity: THEY ARE IMPORTANT.

6 Science-Approved Benefits of Protein

Here are few science-approved benefits of protein:

(i) Trigger weight loss- High-protein diet boost metabolic activity, which when mixed with TB16 (more on this later), can trigger higher weight loss in a small span.

(ii) Build more muscle- Protein repair injured tissues, fix muscle aches and maintain those tissues in a very healthy form. They add to stronger bones.

(iii) Reduce cravings- Consuming more calories than wasting is the biggest reason for being fat. Protein-rich foods keep your cravings at bay, ensuring you don’t eat more.

(iv) Boost immune system- Antibodies in our bodies that fight foreign elements are specific proteins. So, more protein intake means an improved immune system.

(v) Healthy heart- Protein keeps blood pressure in check, maintain the right sugar level, lower LDL level and, at large, make sure the heart is functioning correctly.

(vi) Other benefits- It includes improved mood, healthier hair and skin, balanced hormones in the body, and a high level of energy.

With all these benefits, do you still need reasons to fix your diet and increase daily protein consumption?

Keeping Up with Kardashi… err, Healthy Foods

Now, there are many protein-rich foods out there that you can munch every day. Like eggs (raw or cooked), beans, low-fat dairy products, tuna, oats, chicken breast, and broccoli. However, after a period, eating them in the ordinary recipe can become monotone and unappetizing.

Why do you think all those New Year’s Resolution of “eating healthy” fall flat even before February hits?

Being smart in your food intake is important. And this is just as much about the food’s taste as its nutrient contents. It becomes easier to keep up with healthy food on a daily basis if it’s also delicious.

Why Smoothies are the go-to

Thankfully, there are many killer recipes out there for scrumptious protein-rich breakfasts, lunch, and dinner.

Sadly though, almost all of them take quite some time to prepare. So, unless you’re a cook yourself or have plenty of time in hand, you definitely want to go for time-effective, protein-draped alternative. And this is where smoothies come in. A favorite of people who are super-busy, these shakes are extremely easy and quick to prepare. And they provide just as much nutrient as any food.

So, say goodbye to all the protein-only food that you eat every day in the garb of “healthy diet”. Don’t compromise on your taste. After all, YOLO. Here are 3 mouth-watering high-protein smoothie recipes to maintain an all-day healthy eating (or drinking) habit:

1. Chocolate Peanut Butter Banana Shake

While banana bring a variety of vitamins and an ice cream-like base, peanut butter contains protein and healthy fats in its salty zest. And, of course, chocolate. Not that we need any reason to include it, but cocoa packs an ample of nutritional benefits like improving blood flow and balancing mood.

When you combine these three, you get a heavenly taste, giving your taste buds a kick in savoring mode.

Preparing chocolate peanut butter banana shake is quite easy and just takes about 5-7 mins. Although you can have it anytime you want, the smoothie is ideal to be consumed after-lunch to keep you full and lit-up.

Ingredients:

  • 1 frozen banana
  • 2 tablespoon peanut butter
  • Pinch of salt (not if using salted peanut butter)
  • 1 whole dates
  • 1 tablespoon cocoa powder
  • 1 cup of cream milk
  • Some almonds
  • Few small ice cubes

As optional, for added taste, you can even include chocolate chip and chocolate sauce.

How to prepare?

STEP ONE: Add frozen banana, peanut butter, dates, cocoa powder, ice cubes and some milk in the blender.

STEP TWO: Blend them together.

STEP THREE: For suitable taste, add more of ingredients. For more thickness, add a banana. For thin smoothie, include more milk.

STEP FOUR: Serve in a glass.

STEP FIVE: Add some ice cubes, chocolate sauce, almond, and raw banana according to your preference.

STEP SIX: Drink away. (Best to drink within 2 hours of preparation.)

It would take just 5 minutes to prepare chocolate peanut butter banana shake. High in protein, along with other nutrients, the smoothie assures to leave you wanting for some more.

2. Vanilla Pumpkin Pie Shake

Let’s not even get to the benefits of pumpkins. Fitness enthusiasts swear by it for weight reduction. Mix it with vanilla flavored protein powder, and you’re holding a super-healthy glass, promising to keep you in sync with the desired fitness level.

Vanilla pumpkin pie shake is very easy to prepare, taking just 3-5 minutes. It’s a perfect smoothie to start your day with. Also, you can gulp a small glass before your workout session.

Ingredients:

  • 2 tablespoon vanilla-flavored protein powder
  • ½ cup of pureed pumpkin
  • ¾ cup of uncooked oats
  • 1 cup of milk or yogurt
  • Small amount of walnuts
  • Small amount of flax seed
  • Few ice cubes
  • Pinch of cinnamon extract

As optional, for added taste, you can even include some pomegranate and almonds.

How to prepare?

STEP ONE: Add protein powder, pureed pumpkin, oats, yogurt/milk, walnut, flaxseed, ice cubes and cinnamon in a blender.

STEP TWO: Blend them together.

STEP THREE: For suitable taste, add more of ingredients. For more thickness, add yogurt and pureed pumpkin. For thin smoothie, include more milk.

STEP FOUR: Serve in a glass.

STEP FIVE: Add some ice cubes, pomegranate, and almonds according to your preference.

STEP SIX: Gulp it down. (Best to be consumed within 2 hours from the time of preparation.)

Preparing vanilla pumpkin pie shake is super easy and quick. Whether you’re feeling hungry, want your day to start fresh or just heading to the gym, prepare it in a jiffy and let its magic work your appetite and energy level.

3. Berry Protein Shake

When it comes to high protein, there are very few items that can beat berries. Raspberries, in particular, pack 1.5 gram of protein per cup. And when blended with protein powder, they are the powerhouse of rich nutrients that can keep you up fresh and energetic throughout the day.

Berry Protein Shake is the easiest to make among three. And they are particularly perfect for those who are in rush. More fluid-y with excellent taste, sip the smoothie right in the morning and/or evening, and let its rich nutrients do the trick.

Ingredients:

  • 2 tablespoon of protein powder and TB16 (more on this below)
  • 6 raspberries
  • 5 strawberries
  • 10 blueberries
  • 2 cups of skimmed milk
  • Few ice cubes

As optional, for added taste, you can include some macadamia nuts, pomegranate, almonds and a small quantity of yogurt.

How to prepare?

STEP ONE: Add protein powder, raspberries, strawberries, blueberries, skimmed milk, and ice cubes in a blender.

STEP TWO: Blend them together.

STEP THREE: For suitable taste, add more of ingredients. For more thickness, add yogurt and more raspberries. You can even use creamed milk in place of skimmed one for more thickness.

STEP FOUR: Serve in a glass.

STEP FIVE: Add some ice cubes, pomegranate, macadamia nuts, and yogurts according to your preference.

STEP SIX: Drink. (Best to sip away within 2 hours after preparation.)

Making berry protein smoothie is easy and takes about 2-3 minutes. It’s a perfect go-to if you’ve just had food but are still craving for more. It’s refreshing, delicious and has the ability to keep you full for hours.

These are 3 mouth-watering protein-rich smoothie recipes that are super easy and quick to prepare. Which one is an ideal fit for you depends on your personal taste. If you’re fine with all, drink them on alternate days to keep your appetite on its toes.

What Fitness Goal You’re Trying to Achieve?

Noted already, protein has plenty of benefits. And its regular intake ensures you’re living an all-round healthier life. However, if you’re trying to achieve a certain fitness goal, it’s crucial that you add some more changes in your daily diet, invest in the right supplements and balance your nutrient intake effectively.

After all, healthy it may be, for it to work right and deliver a good result, protein needs other components in the right quantity.

How Fitness Trainers Recommend Burning Fat?

A go-to tip for all the beginners who wish to burn fat is to eat a high-protein diet. Aside from promoting the ‘fullness hormone’ and raising metabolic rate, it has also been observed in many studies that people who intake more protein every day have less abdominal fat.

While the above-mentioned smoothies, and few other recipes, would take care of your daily protein, fitness trainers also recommend spending more time in cardio and purchasing TB16 thermal burn supplement to cut back on more fat in a quick span. Much to what these professionals believe, there’s no standalone solution to reduce weight. One needs to mix things up in the right quantity to get a maximized result. And rightly so!

Generally put, protein sets the groundwork for more efforts. It fuels metabolism, trigger many hormones and keep people from eating more. Intake of TB16 thermal burner further heightens the metabolic activity during and after the workout. And then cardio does what it does best—melt fat.

NG Natura TB16 Thermal Burn is a much-loved supplement, used to maximize fat reduction, enhance energy level and balance mood. Ideal for morning consumption, just mix one serving on 10 ounces of water and let it do the magic for you through the day. TB16 packs rich nutrient value, coming in tropical fusion and twisted strawberry flavor.

So, if you’re looking to reduce your weight and achieve that glamourous Hollywood-esque physique quickly, do what the fitness trainers recommend. Increase your protein intake, invest in TB16, and cardio, cardio, and cardio!!