Fitness and Muscle Work

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...

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 ...

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.  

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. ...

Why waste money if you can do it without expensive equipment? Here an interesting video by Pamela Reif . 15 Minute HIIT with no equipment.

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

End of year vacation, relaxing on the beach. Are you ready to show some skin? There are still a few weeks left, why not start tone your body? Here some move by Frank Medrano. No Equipment, Only 6 minute, and yes of course, No Excuse.

Your back muscles are important not just because you need something sturdy to rest upon when you get to bed at night but also because they power all sorts of subtle body movements, from the power of punches thrown from the hip to how well you perform at pull ups and how strong your overhead throw is. The Homemade Back workout targets all the major muscle groups of your back without forgetting some other, equally important parts of your body. Extra Credit: 30 seconds rest between sets. by darebee.com

The end of 2019, what about the resolution you targeted at the beginning of the year? Ideal body weight, toned body? Has it been achieved? If your excuse is not enough time to hit the gym. Here we found an interesting video for practicing at home without equipment. 20 Minute Full Body Workout with No Equipment by Pamela Reif. No more excuse... ;)

Gal Gadot at 32 years old, Miss Israel 2014 with 178 cm body height, need to add more 6 kg muscle mass for portraiting Wonder Woman. How she doing it? More and more water Keep hydrate, since drink so much water, prevent her snacking and keep energize during work out. Work out combintation To get lean body and muscle like Wonder Woman, Gadot do boxing and other martial arts. Gadot also doing weight training combine with TRX. Vegie..vegie No sweet snack at nightari. Her favorit fresh vegetables like tomato, cherry, celeri and bread with avocado. On her instagram, she often post her favorite snacks, fresh strawberry and tomato. 2 Minute Effective In 2 minute, she doing 30 seconds push-up, 30 seconds plank. Repeat the routine four times. This routine good for lean your arm. What On Her Plate Low fat protein combine with vegetables. Bad nutrition and bad sleep habbit will decrease your training effectivess about 30%. And sure enough, Gadot avoid canned food, she always...

What is FloatFit? The floatfit® class is a 30 minute HIIT workout including burpees, lunges, squats, aquaclimbers, v-sits, all on water! This low impact, cross training class gives you a fun full body workout. incorporates isometric exercises like a v-sit plyometric exercises like burpees and  stretching The floatfit® class is a 30 minute HIIT workout on water, so wear normal gym gear that you don’t mind getting wet! You’ll be far happier if you bring a towel and change of clothes with you.

He might be 54, but his newly muscular torso in The Gunman movie is unbelievable. Penn plays sniper Jim Terrier, a mercenary assassin forced into hiding when the target sights are honed on him by a Congo hit squad. To convincingly portray a trained killer, Penn used a combination of compound, functional weight training moves to pack on lean muscle without compromising agility, and armed himself with the lethal hand-to-hand combat skills of krav maga. Below, fitness expert Niko Algieri has devised the workout that would get you into Jim Terrier’s enviable shape. The Gunman workout ‘The first thing that’s evident in the film is Penn’s perfectly proportioned and balanced physique,’ says Algieri. ‘But it isn’t all for show. He’s mobile as well as powerful. For that Penn would have used military-style, full-body functional training, starting workouts with compound moves and focusing on building muscle with body part splits later in the session. This Gunman workout will help you mov...

There are no weights, and no real machines around. Your only option for a workout is calisthenics.What is the best calisthenics routine to improve strength and physique? What kind of methods can be followed to get the best out of a calisthenics workout? Exercises Chest: Push ups This is a good exercise to build your upper body with. It works your pectorals, triceps, and anterior deltoid. For this exercise work up to high rep range and then add weight. Say someone could only do 12 body weight push-ups, well then they shouldn't add weight and work on getting the rep ranges up. Then start to add weight gradually with some standing next to you pushing down on your back (lightly or hard depending on strength). Chest Dip This is another good exercise to develop and strengthen the pectorals, triceps and anterior deltoids. Most people will not have any equipment as seen in the demonstration above. You can easily use two couches put together or two chairs together. Be creativ...

What Are Squats? Bend through your knees with the bar on your back until your hips come lower than parallel. Once your hip joint is lower than your knee joint you Squat up again. Here's a free video where I show and explain proper form on Squats: Why Should You Squat? Every muscle works when you Squat: your legs move the weight, your abs & lower back stabilize it, your arms squeeze the bar, etc. The Squat is NOT just a leg exercise, it's a full body exercise. here's what you can expect... Build Muscle. Muscle size is directly related to strength. That's why the best bodybuilder ever, Arnold Schwarzenegger, could Squat close to 500lbs. Getting stronger at Squats is the fastest way to gain muscle. Gain Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat. Gain Flexibility. Squats are proof that weight training doesn...

Lifting weights, working out, exercising and bodybuilding have taken full force in recent years. Keeping in shape and building a strong, fit, toned and healthy body has become of high importance to many individuals. For others motivation for working out, keeping track of body statisitcs, and having a personal trainer to guide you on how to exercise have become a major factor and influence on the beginning of a workout routine. There has been a need for a mobile tool that individuals can take with them on the go to help benefit their workouts and this is where the JEFIT Workout Application and Website come in. JEFIT provides the tools and resources needed improve their body and health, keep track of body statistics, create weekly routines, find exercises necessary for workouts, resting timer, and two-way synchronization with your FREE Online JEFIT Profile to maintain motivation. The JEFIT Bodybuilding Website is absolutely FREE to all users, giving full access to all pages and featu...

Booty Boot Camp If you feel your "rear view" needs a makeover, the right fitness routine can provide a natural lift. Can you achieve the "perfect" Brazilian beach butt seen on TV? That depends partly on your body type and genetics, but most everyone can shape up to look better in jeans. Ready to get started? The following pictures show you the moves. Behind It All: The Gluteal Muscles The shape of the buttocks is defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus (hidden under other muscles), as well as the overlying fat. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a difference. Squat and Tone The squat tops every list of butt-busting exercises. It directly engages the glutes, and you can build bigger musculature by adding hand-held weights. The key is to mai...

TRX® designs and sells original physical training products of innovative design and premium quality construction, including Suspension Training® and Rip™ Training equipment, education and exercise programs that are changing the way athletes train for sports, soldiers train for combat, physical therapists rehabilitate patients and exercise instructors train their clients. Suspension Training® Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX® Suspension Trainer™, a highly portable performance training tool that leverages gravity and the user’s body weight to enable hundreds of exercises for every fitness goal. Get a fast, effective total body workout Benefits people of ALL fitness levels (pro athletes to seniors) Can be set-up anywhere (gym, home, road, outside) Rip™ Training Originally created to meet the needs of combat sports athletes and physical therapi...