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Optimizing Your Muscle-Building Diet: A Science-Based Guide for 2025

Building muscle requires a strategic combination of proper training and precise nutrition. While the gym provides the stimulus, your diet delivers the building blocks necessary for muscle growth, recovery, and overall performance. This comprehensive guide merges traditional wisdom with cutting-edge nutritional science to help you achieve your muscle-building goals safely and effectively. 1. Protein: The Building Blocks of Muscle Scientific research consistently shows that protein intake is crucial for muscle protein synthesis (MPS). The International Society of Sports Nutrition recommends: 1.6-2.2g of protein per kilogram of body weight daily for active individuals For a 70kg (154lb) person, this means 112-154g of protein daily Quality Protein Sources: Animal-based: Chicken (31g per 100g), eggs (6g per egg), fish (22-25g per 100g) Plant-based: Lentils (9g per 100g), quinoa (4.4g per 100g), tempeh (19g per 100g) Dairy: Greek yogurt (10g per 100g), cottage cheese (11g per 100g) Timing Co...
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EDM Col.3 - Workout Music

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Fasting for Activating Autophagy

Autophagy is the body's way of clearing damaged cells to regenerate the body and keep body functions running properly. This process is part of the innate immune system or the innate immune system in the body. This immune system is common to foreign substances or those that are no longer useful in the body. differ from antibodies that are specific only to certain microorganisms. This immune process is said to protect the body from severe infections that attack the body. This is because the innate immune system is the body's first defense against infection before the formation of antibodies. The good news is that the innate immune system can be activated to protect yourself from the risk of infection, one of which is Covid-19 infection. This article will discuss autophagy and how to activate it. What is autophagy Autophagy comes from the word "auto" which means by oneself and "phagy" which means to eat. So autophagy is eating by oneself to clean substances or ...
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Fat Burning Workout Strategy

Here some tips for effective and efficient fat burning workout strategy: Do 2 minute high intensity exercise. Follow by 1 minute rest. Repeat in totaly 7 times. The idea of 2 minute high intensity exercise is do your workout routine and push to your limit. With 20 minute exercise, burning effect will last for hours after workout.  
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How To Prevent Corona Virus

There are several ways of transmitting the corona virus that people need to know as an anticipatory step. The following corona virus transmission that needs attention: Via airway droplets, such as cough and clean Personal close contact, for example touching or shaking hands Touching an object or surface that has a virus and continue touching the mouth, nose, or eyes before washing hands Feces contamination Corona virus has many transmission routes. Some infections are strong and fast. Corona virus transmission from feces can indeed occur. Someone who comes in contact with feces when defecating and does not wash hands thoroughly is known to transmit the virus. Virus in the hand can spread to other people or landed first on inanimate objects. Therefore, it is recommended that anyone to be diligent in washing their hands in anticipation of corona virus transmission. In addition, he advised people to always maintain personal hygiene and not to consume raw food or drinks. ...
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HIIT - High Intensity Interval Training With No Equipment

Why waste money if you can do it without expensive equipment? Here an interesting video by Pamela Reif . 15 Minute HIIT with no equipment.
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Get Fit In 2020, Your Workout Resolution

Need fresh ideas for a 2020 workout resolution? Ideal body and toned? Maybe this video can add ideas for your resolution in 2020   Video By: Pernille Soee
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