biceps and triceps

Fundamentals of Muscle Building

Most people think that building muscles is all about weight training. Truth be told, there is a lot more than needs to be done and not just lifting some weights for some time. Well, this might get you some results, but not the best. On the other hand, as simple as muscle building might seem, most people make the mistake of complicating this process. As a result, they keep working but never make the right progress without really understanding why. Read on and learn what it takes to build muscles.

Increase Your Training Volume

bodybuilder abs

The training volume is mostly the load used to workout multiplied by the number of reps. When working out, you should always strive to increase your training volume. This increase should be progressive. This means that you should start with a lower volume and gradually increase as your fitness levels increase. Ideally, if you feel like you are not yet able to lift heavier weights, you can increase the volume by adding a few reps or sets to your workout routine.

Progressive Overload

The concept of progressive overload is somehow similar to that of increasing the training volume. Progressive overload does a lot than making your muscles strong; it also makes them grow thus helping you build muscles. Ideally, the idea behind adding more load to as you progress is to push muscles to the limit and force them to grow. The load on the bar is the only variable you manipulate here to improve your training volume.


bodybuilderThe body muscles need nutrients to grow. As such, nutrition is a vital tenet of any bodybuilding undertaking. As such, you need to strike the right balance regarding the amounts of energy giving foods and proteins for bodybuilding. However, it is worth noting that the amount of proteins you eat is often the most significant determinant of muscle growth. Getting the right portions of each nutrient can be somewhat challenging and this explains why most people turn to bulk supplements. These supplements enhance your performance of the gym and at the same time maximize muscle development.

Muscle building is a process that requires you to workout consistently and sensibly and at the same time eat the right foods. What we eat matters a lot but supplementation plays a vital role in providing the body with essential muscle building nutrients we might struggle to get from the food.…

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protein powders

What All Protein Powders Have in Common?

Once you decide to use protein powders, there are many factors to consider. Rarely will you find pure protein powders without other ingredients? Other than choosing the base, either plant, dairy, soy or egg, there are other things to look at. This article will discuss the common ingredients in all protein powders.


supplementsMany of these powders naturally have a plain, bland or sour taste. It is for this reason why manufacturers add sweeteners in them. Check on the ingredient part and choose the one with the sweeteners you love. Some companies use real sweeteners like fructose and sugar while others use non- caloric sweeteners.


Nowadays you can get protein powders in almost all flavors available. Again check the ingredient section to determine the flavor used on the powder you are about to buy. The more interesting the flavor, the higher the chances of artificial ingredients and food colors. Remember the best protein powders should be made of natural products. Selecting a plain flavor gives you more options to prepare the protein powders.


Let them not lie to you that the products do not contain additives. The creamy and rich shake consistency is brought about by the presence of additives. They add products like cellulose gum, xanthan gum and many more to ensure that it is creamy, viscous, smooth and thick.

Additional Supplements, Vitamins, and Minerals

protein powders supplementsProtein powders come with other additives like herbs, vitamins, glutamine, and minerals. You might think that you get only proteins from these supplements, but you should be careful of what you purchase. Do not believe in sellers who claim that you will lose weight or gain body muscles by taking the supplements alone. This has never happened and it will never. In addition to taking the protein supplements, you are required to work out and eat healthy for your perfect body goals.

Take time to research before purchasing a particular protein supplement. Also, do not trust all adverts you see on TV because many of these people promoting these supplements are on the payroll. They will say and do anything to make you believe that you will lose weight on taking the supplements. The purchase of supplements should not be as a result of pressure from other people but personal will and a lot of research.


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weigh gain supplements

Tips for Choosing the Right Weight Gainer

Bodybuilding requires determination and discipline. Also, you need to consider clean diet and intense training. You are also supposed to have additional nutrients that will help you to grow bigger in db strength and even muscle size. If you aim to become stronger and bigger, then you need extra calories. This is where weight gainers are essential because they have various levels of calories that you might need. Here are some of the tips that will help you to choose the right weight gainer.

Proteins and Carbohydrates

check whether your supplement has proteins and carbohydratesComplex proteins and carbohydrates should be present in the mass gainer. The proteins you expect in your weight gainer should come from fat release sources such as whey proteins, calcium caseinate, and micellar casein. Therefore, when you are choosing your supplement, you should check whether it has complex carbohydrates and proteins. Also, you need to take a weight gain supplement that has complex carbohydrates. They will help you by providing you with sustained energy for your workouts.

Low Added Sugar

If you want to increase the levels of calorie, make sure that you put more sugars in your weight gainers. But it is essential to understand that there are quality weight gainers that provide the best nutrients from clean sources such as complex carbohydrates and protein. These nutrients can also be used to keep sugar to a minimum level. That is why you are asked to choose a quality weight gain supplement that can provide you with calories that you need in your work out.


This is a natural compound that is used to supply energy to all parts of the body more especially the muscles. Also, this compound keeps the muscles energized and active for an extended period. Therefore, when you are looking for a weight gainer to buy, this is an essential compound you should consider checking on your supplement. Never make a mistake of purchasing a weight gain supplement that has no creatine.

Vital Nutrients

proper nutritionMinerals and vitamins play a significant role in relieving the metabolic stress that is created by the exercises that we conduct daily. That is why when you are buying a mass gainer; you should check whether it contains multivitamins. This is the best nutrient that stimulates biochemical reactions in a human body. This reaction, therefore, will help your body to produce more energy that will help in relieving the muscle fatigue that you may get after performing an exercise.…

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Why you Should Try Cannabis Oil

For some people using marijuana is an abomination, while for some it’s fun and relaxing especially after working for a long time. Although marijuana is usually deemed as being a drug, it has some medical benefits whether you believe it or not. Marijuana has been prepared since 1930 for medical practices, and nowadays many people are using cannabis oil for medicinal purposes. In this article, we’re going to list several reasons on why you should try cannabis oil if you have severe pain, mental illness, anxiety and many more. Read this post to find out more about it.

Reduces anxiety

If you’re always fidgeting or feeling anxious about something or maybe you have an illness that is related to stress (For example, OCD, social anxiety disorder, and PTSD) You might want to give cannabis oil a try. Studies have proven that trying cannabis oil for people with stress or social anxiety has calmed them down, which will improve speech performance and reduced anxiety. So, the next time you have fear and keeps stuttering in your public speech, you might want to give cannabis oil a try. If you’re looking for the best cbd oils, make sure to click on the link that we provided as they have many selections for you to choose.

painRelieves severe pain

As we’ve written before cannabis oil can ease some severe pain, and you might be thinking what kind of pain or illness that might need a treatment like a cannabis oil. Chronic pains such as trigeminal neuralgia which could hurt one’s head to the point where they can’t function on a daily basis, and this is where a cannabis oil came to the rescue. Our tip is to make sure that you ask for prescriptions or to ask your doctor first whether this is a good idea or not.

zitCures acne

If you’ve bought so many skincare products and nothing helped your acne problems, you might want to give cannabis oil a try. Cbd oil can help treat acne as it has anti-inflammatory properties and to reduce your sebum production.

Helps with Depression

We’ve written before that cannabis oil can help with anxiety, and reducing stress might also help with depression as one can think more clearly without feeling panicked or feeling helpless. Studies have also proven that cannabis oil helps people with mental illness to feel calmer and reducing the chances of relapsing might happen.…

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Do You Have Adrenal Fatigue?

There are a lot of myths and misconception surrounding adrenal fatigue. Many people do not even realize that they have it. It is one of those conditions that make you feel awful without necessarily being sick.

You need first to understand adrenal fatigue so that you can know how to treat it. Here are some signs that you have adrenal fatigue and you need to treat it:

Tired even after sleeping

If you are tired even after getting more than 6 hours of sleep, then you are suffering from adrenal fatigue. Sleeping time should be restful, and if you still feel tired, then you might be suffering from adrenal fatigue.

This type of fatigue makes the body to feel tired always, and it becomes difficult to go about the day’s activities. For healthy people, at least six hours of sleep is enough to make you feel refreshed and energized in the morning.

Lack of concentration

Lack of concentration at work is a sign of adrenal fatigue. When you go to work of the school, you are supposed to maintain concentration at work. Fatigue and low energy might make it difficult to pay attention even when doing the small tasks at work.

When you are tired, your mind tends to wander to other things that are not necessarily work-related. If you are always looking for a distraction to take you through the day, then adrenal fatigue might be the problem.


Cravings might be a sign that you are suffering from adrenal fatigue. Due to the fatigue, you are forced to look for a boost of energy to help your body to stay awake. Cravings are adrenal fatiguealways a way to look for energy.

That is why many people with adrenal fatigue tend to go for sugary and salty snacks. Most of these snacks are junk foods, and they end up increasing the fatigue. Healthy food substitutes like fruits and nuts are the best at this time.

Muscle weakness and pain

Muscle weakness and pain might occur when suffering from adrenal fatigue. When you have adrenal fatigue, you will feel weak, and your muscles will always be painful. Muscle pain will feel like you have been engaging in strenuous activities. If you have not been doing any exercises, but you still feel pain, then adrenal fatigue might be the problem.…

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dog feeding

Factors to Consider When Buying Pet Food

Buying pet food has remained to be a great challenge among first-timers. Yes, there are various pet food types and pet stores, and that is what makes the whole purchasing process difficult. If you recently bought a pet and everything from getting the right to affordable food has been difficult, this article will give you tips which will help you in purchasing the right pet food.


How to Save Money When Buying Pet Food

  • cat feedingPurchasing high-quality foods from the start is important. This way you will save money and keep your pet healthy. You must understand that poor pet diet results in numerous health problems. This comes as a result of poor nutrition and inappropriate food.
  • Avoid free feeding your pet. Do not leave food out for your pet to feed. Refill their bowls only when it is dry. This way your pet will feed on the right amounts, and it will not become obese. You will be saving cash as well.
  • Some stores give out discounts and free promotions when you buy in large quantities. Keep on checking for such. The extra free bag given saves you a lot.

Things to Consider When Buying Pet Food

  1. pet, catThe age of the pet. Pets require different types of food in different life stages. Make sure to provide the right food at each stage.
  2. Health history. Keeping track of your pet’s health is important. Visits to the vet should be taken seriously. For example, you should avoid giving your pet foods with ingredients that it is allergic to. Also, you might be required to give your pet special diet if it is suffering from a medical condition.
  3. Preference. What does your pet prefer? This should be taken into consideration as well. Some love dry foods while others want wet or a mixture.
  4. Body condition. Overweight dogs, for example, need special diet compared to an underweight pet. If they are in good body conditions, strive to maintain their health and good condition.
  5. Ingredients. It is important to check the ingredients in the food you want to buy for your pet. If you have cats, for example, you should purchase foods high in protein, fatty acids, and amino acids. In addition to that, it should have the right vitamins and minerals.
  6. Vet recommendations. Your vet can give you the best recommendations concerning the best nutrients for your pet. He or she can suggest a particular food brand. Research about it and if you find that it is good for your pet, go ahead and purchase it. Visit to get more information about pet foods.
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rehab services

What it takes to Overcome Opiate Cravings

Opiate addiction is not only a health hazard; it also has severe withdrawal symptoms. This makes it necessary to quit intake of opiate as soon as possible. Unfortunately, if you are already an addict, you may struggle to say goodbye to this addiction. This is because the withdrawal symptoms are unbearable. Nevertheless, if you are determined to quit this addiction, there is always a way out. That said, highlighted below are some tips that are handy in overcoming opiate addictions.drug rehabilitation chains

Establish a Healthy Environment

This is an important thing to do if you are trying to overcome opiate cravings. Ideally, you should strive to stay in an environment that discourages the use of opiates or any drug. To top on this, you should make deliberate efforts to maintain good relationships with people around you and have a strong support system. With this in place, you can be sure of overcoming cravings and even reduce your risk of relapse.

Join a Support Group

There are many support groups geared towards helping individuals recovering from opiate addictions. In such groups, you will get to meet someone who will help you walk the recovery journey. This person is referred as a sponsor. More to this, such groups meet often. Thus, any fears relating to relapse cravings and social problems are addressed before the problem gets out of hand.

Join a Treatment/Rehab Center

It is close to impossible to overcome opiate cravings without help. That said, this necessitates seeking help from a treatment center. Such centers have the right personnel to help you in your quest of overcoming opiate cravings. More to this, treatment centers have a personalized plan for every client. This makes one comfortable when seeking help relating to opiate center

Health Effect of Opiates

Opiate is a term that covers a group of drugs. Some of the drugs that fall into this category include codeine, morphine, heroin, hydrocodone, oxycodone, and Vicodin. These drugs are associated with pain relief. Unfortunately, they are illegal unless under they administered under the close supervision of a medical doctor. Usage of these drugs deters the effectiveness of endorphins, which are hormones associated with pain relief. As a result, one may have to take more of opiates to work on hours or her pain.

Embracing the above measures is a sure way of overcoming opiate addictions. Pay attention to each and be free from opiate addictions.…

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weight loss

Benefits of a Vegetarian Diet

If you are looking to experience better health, then getting yourself on a vegetarian diet can be a perfect entry point. When you are on a vegetarian diet, you will be consuming high amounts of fiber, vitamin C and E, magnesium, folic acid and other countless phytochemicals. Here are the benefits of a vegetarian diet. At the end of this article, you will learn to eat clean meal prep.

Improving Your Mood

moodAnimal-based diets usually contain arachidonic acid. Scientific research has shown that there is a link between mood disturbances and arachidonic. Luckily, for plant-based diets, the level of arachidonic acid is low. This means that when you eat a vegetarian diet, your mood will improve as compared to when you are eating animal-based proteins.

Lowers Diabetes Risks

According to studies that have been conducted by researchers, if you are on a vegetarian diet, you will be at a significantly lower risk of developing diabetes as compared to when you are eating animal-based proteins.

Reduces Cataracts

Leading nutritionists have discovered that there is a relation between your diet and the risk of developing cataracts. Meat eaters are therefore at a higher risk of developing cataracts as compared to vegetarians.

Prevents Cardiovascular Diseases

According to leading nutritionists and scientists, your diet plays a very important role in determining your cardiovascular health. If you are on a vegetarian diet, you will be at a lower risk of developing cardiovascular diseases as compared to being on an animal-based diet. The main reason why a vegetarian diet is good for your cardiovascular health is that it contains antioxidants. These antioxidants help to reduce the damages that usually result from oxidative stress.

Low Cholesterol

greensEating animal fat does not offer any health benefit, Therefore, when you do away with animal fat from your diet, you will also be doing away with all its detrimental effects on your health. Animal fat contains high amounts of cholesterol which is harmful to your health. Vegetarian diet, on the other hand, is lower in cholesterol levels hence are very healthy and are recommended.

Reduces Stroke and Obesity

People who are vegetarians tend to always be more deliberate when it comes to their food choices. This means that they are less likely to binge eat. Binge eating is one of the habits that are leading causes of obesity. Vegetarians are therefore at a lower risk of becoming obese. According to doctors, being on a vegetarian diet is also a good way of reducing your chances of developing stroke.…

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smoked food

Electric Smokers – Technologized Cooks

A food well-prepared is something that is liked by everyone, no matter the taste or anything else. In the process of preparing the food, the skills of the cook and the machinery that he uses is important to make an exceptional meal for him and his family or friends.

The meat was also and will be always one of the most popular meals among people, as it has some kind of historical meaning and it is easy to find. It has in it the proteins needed for the human body to work at standard parameters.

One of the most-used devices for preparing meat, nowadays, as it is very practical and easy to use, is the electric smoker.

Smokehouses before Electric Smokers

If we are returning back to 200 years ago, we can see that there were also smokers, but in a different way. A smoker was in fact a building, a small one, and it was also known among the people as a smokehouse, having the proportions of a small house. In the smokehouse, the Western people, as there they were
used the most, not only smoke their meat, but was also designed in order to store the food, after the smoking process.

A big drawback of the smokehouse, but in those days, it could have not been done otherwise, was the fact that it would emanate huge amounts of smoke, and it can become harmful for people. This is why the placement of the smokehouse was so calculated that it would be at a safe distance from the actual home, in order to not create discomfort for the people of the house.

Nowadays, we cannot find a smokehouse in use anymore, as the technology advancements allowed us to create less harmful and safer methods of preparing the meal.


meat on a stickThe electric smoker comes with a lot of features that ease the process of smoking, all of them being able to monitor the temperature inside, so that the meal will not have to be checked every now and then during the smoking process. Also, some of the best electric smokers come in small versions, in order to allow the user to smoke the food in his kitchen.

The electric smokers offer a set of features that will convince almost any cook that this is the best choice.

Space and Weight

The space offered by the electric smoker permits the user to prepare food for a big amount of people, with a cooking space ranging around 650 square inches. The weight also makes the smoking easier. A modern electric smoker weighs around 50 pounds, so it is easy to move around the house.

Easy Usage and Cleaning

Ease of use and cleaning are another two features that will bring smiles on the faces of the users. The usage is eased by the advances in technology as, nowadays, the electric smokers can be even connected to some apps via wireless connections. The stainless material gives the user the chance for an easy cleaning.

Safety Comes First

smokerNonetheless, the safety is very important. The electric smokers are constructed in such a way that if they are used properly and if the using advices are followed, they will not present a risk to the user or anyone else.

The electric smokers are a huge step forward in the kitchen, ensured by technology advancement that continues to help us even more and more.…

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Top 3 Types of Bodybuilding Supplements

It is important to note that bodybuilding supplements are meant or are best for building muscles. Therefore, if you want to boost your muscles, there are some of the best supplements that will help you. Also, most of the research that has been conducted indicates that bodybuilding supplements can help most of the users to gain pure quantity when it comes to body mass. However, if you feel that you are bored or you are too tired to work at the gym, you can look for the best supplements that will help you to gain healthy muscles.

If you do not know some of the bodybuilding supplements to purchase, you can visit your doctor for more clarification. Also, you can use the internet to know the top rated supplements in the market. You can even get these supplements at special discounts and even with Bodybuilding promo code. Therefore, take your time to determine the best supplement that works best for you.

Below are some of the top 3 types of bodybuilding supplements.

1. Creatine

poiuytrfcvbnjklIf you want to increase your muscle size and strength, Creatine is one of the best supplements you are required to consider. This is a molecule that is produced in our body in the form of phosphocreatine. When you are under stress, phosphocreatine will release more energy. It is therefore essential to understand that creatine is found in some foods such as fish, eggs, and meat. One of the significant benefits you will get from creatine is that it does not have any side effect.

2. Protein supplement

If you want to lose some quantity of fats or build lean muscle mass, protein supplements are the best choices you need to consider. Most people prefer Whey protein supplement because it has many health benefits. Also, with this type of a protein supplement, it will help you to target your daily protein intake objectives. It is essential also to note that Whey protein has nine supplements that are used in fat loss as well as building muscles. This, therefore, means that bodybuilders can use it.

3. Glutamine

uytresdxcvbnjkThis type of a bodybuilding supplement helps in building muscles, burning extra fats, weight loss, and muscle recovery. This is one of the best forms of a bodybuilding supplement that has many uses since it also improves cellular detoxifications and metabolism. Therefore, if you need some of its uses, you can purchase yours if you have the best factors to put into consideration.…

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Tips for Getting a Good Night’s Sleep

Sleep is a vital beauty tip for which the skin craves for you to get the necessary glow. If you want to wake up with glowing, youthful skin every day then getting a good night sleep for about eight hours. At night your skin boosts the blood flow to the skin and produces a lot of collagen that is essential for healthy skin. If you have trouble getting a good night sleep then the following tips will help in calming your body for a good sleep.

Refreshing shower


A refreshing bath can cleanse your skin to give you a clean and fresh feeling that helps to relieve muscle pains and help clear your mind of thoughts from the day. Try to get a moisturizing and soothing gel. Following nighttime skin care routine is vital. Try however to keep it short since longer routines may not work in days when you are extremely tired. Maintain a set of clean clothing for the nighttime.

Warm beverage

If you are awakened by taking showers, then try warm milk and honey or fruit tea like Sencha green tea or chamomile tea. A shower coupled with warm beverage is a great tip to get a good night sleep.


If your mind is busy even after doing the above and you struggle calming down after getting to bed, then focus on your breath for some minutes. Also, try to avoid any feelings or thoughts before sleeping. Being grateful for making it throughout your day is also an excellent practice to keep good sleep.

Listen to soothing music

soothingmusicIf you still cannot get sleep, try reading books or listen to soothing music. If you like watching the television, try to watch one hour before going to bed. You can try and keep the lights dim so. Investing in dimmer switches is good for such situations. When reading use book reading lights.

Aim to ensure your bedroom is dark since light may penetrate your eyelids. Using a sleep mask to avoid circadian rhythm and disrupting melatonin production. Poor sleep leads to health problems inevitably so try getting into the habit of sleeping between seven to eight hours every night. This way you wake up to a healthy and happy skin. Keep up these habits.…

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Benefits of Using Botox Treatment

In this age, most people are concerned more about their skin and looks. This has made most people to seek better ways to treat their skins to prevent aging. Skin aging is something everyone can avoid. This is because we face the effects of UV rays from the sun every day which leads to wrinkles. The following are benefits of using the botulinum toxin treatment.


Most people are forced to undergo skin treatment procedure which seems dangerous to their health. Using lasers and surgeries for reconstructing wrinkled skin is risky and needs to be avoided. For this reason, Botox is the safest and most preferable way of getting rid of wrinkles. Botox is injected into parts of your skin hence the skin remains intact.facialmuscle

Success probability

The probability of removing wrinkles successfully is very high when using this treatment. The injection has been used for a long time. Both dermatologists and users are impressed with the reliability and quick results of botox treatment. The testimonies of effectualness of the treatment assure you of total eradication of your saggy skin.


One of the things that most people are normally worried about is how resilient the wrinkle treatment is. It does not make sense to undergo a temporary solution or one that lasts for a short time. Botox offers a durable solution for your aging skin. People who use this treatment can have a perfect skin for a long time which makes it a better alternative.

Retain beauty

Some people have problems with aging. Although it is their wish to remain young, they cannot completely evade symptoms of aging. These symptoms normally affect most of the visible parts. The skin is a very visible part of the body. By relying on this treatment, the wrinkles can be removed. This will, therefore, aid in retaining your beauty and making you look younger than you are.


Another benefit of this treatment is that it cures headaches. It has terminated the reliance on traditional techniques for treating headaches. Medical experts find botox to be effective in preventing headaches hence it is recommended it to their patients. It is however prudent that you avoid treating yourself and seek the help of a doctor.

Facial muscles

surgeryFor long, this treatment was always used to strengthen the muscles of the face. Before being used to lighten the skin, it was used to treat people with misaligned eyes. Medical professionals, in fact, are not convinced that its potential is maximized properly. The strengthening of the facial muscles culminates the ineffectual skin tightening.…

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