Building muscle for girls

We are showered with images of six-packs, biceps and booties every day. Social media has become a platform for the fitness revolution to thrive, meaning it’s almost impossible to avoid it. It’s become a part of our everyday lives, leading to a shift in how women work out. Girls are moving away from a desire to maintain a stick thin physique and towards a leaner body which they can be proud of.

So, how can you get amazing curves and be stronger than ever before? To put it simply, lifting is the answer. The rise in squats and sports like CrossFit and powerlifting are some of the best ways to sculpt amazing curves and build an impressive ‘booty’. With that in mind, there still seems to be a stigma attached to women lifting weights, with some believing that it will make them bulky… but it’s not true.

MaxiNutrition has put together a small guide on how to build muscle.

Recommended workout
When your aim is to build muscle, your workout doesn’t need to be complicated. For the best results, you’ll simply want a regime that combines two types of lifting: compound lifts with some accessory isolation lifts.

Compound lifts are typically known as the big ones, such as the deadlift, squat, bench press and military press. They all target the most amount of muscle groups in one singular motion, by putting pressure on your central nervous system and encouraging a release of hormones that contribute to muscle growth.

Isolation lifts are perfect for targeting a specific muscle group that you want to develop. These are typically bicep curls, seated leg extensions and tricep extensions. As a general rule, you should lift heavier weights with less reps when building muscle. Lighter weights with more reps are typically suited more to toning, which you must establish muscle first before thinking about.

Here is an example:

Day A: Upper body push

  • 5 minute rowing machine warmup
  • 3 x 8 Bench press
  • 3 x 8 Shoulder fly
  • 3 x 8 Incline bench press
  • 3 x 8 Military press

Day B:  Upper body pull

  • 5 minute rowing machine warmup
  • 3 x 8 Deadlift
  • 3 x 8 Bent over row
  • 3 x 8 Lateral pull down
  • 3 x 8 Pull up (or assisted pull up)

Day C: Lower body

  • 5 minute jogging warm up
  • 3 x 8 Barbell back squat
  • 3 x 8 Dumbbell lunge (4 each leg)
  • 3 x 8 Seated leg extension
  • 3 x 8 Goblet squat


You should schedule a rest day following each workout day as your body needs time to heal and your muscles need to repair. Sleep helps this healing process so focus on getting 7-8 hours of sleep at a minimum, as sleep is an essential part of muscle recovery.

Nutritional advice
Just like your workout, your diet doesn’t need to be complicated. If you stick to a clean, lean diet and consume a slight caloric surplus when lifting weights then you will see results. Your diet should be primarily comprised of the main macronutrients such as carbohydrates, good fats and protein.

Carbohydrates are vital to your diet but you should choose non-refined foods like wholegrains, brown rice, green veg and sweet potato, whilst staying clear of white potatoes and pasta. You need to keep your protein levels high especially when working out. Protein sources can vary but a good way to keep levels high is by snacking on protein bars pre-workout.

An app like MyFitnessPal helps you work out exactly how much you should eat and what ‘type’ of macronutrients you’ll need.

Guys, muscle up with smart Whey!


Do you remember the Little Miss Muffet Rhyme? That’s where you might have heard about whey for the very first time. Push the cottage cheese aside, but do you know that whey in her meal is an amazing protein which can help you with your physical performance and the muscle building? If you are looking for an alternative to replace your meat, in terms to avoid the extra cholesterol and saturated fats, then here is an excellent way to get protein!

Well, you want to buy protein powderand build your body… if you are confused about what can you get from that; you are in the right place!

Muscle Building and Whey:


When you have decided to buy protein online, the first thing you should get to know is how beneficial is it for you… When it comes to Whey protein powder, it is a complete protein – that states all the amino acids which are the building blocks of protein. The key amino acid is leucinethat plays a vital role in your muscle building as well as the growth. Bodybuilders and Athletes, favor whey protein powder for this great reason but a plethora of researches have shown that everyone can get ‘whey’ too good muscles with this supplement!

For instance, the leucinein whey protein was singled out as the most important factor which helped a group of elderly people stop losing muscle mass in an Australian study held on 2008. In addition to a simple resistance training, their muscles went through the same processes that any athlete’s experience in terms of muscle building.

Types of Whey:

  • Whey Protein Concentrate – 29 – 89% of protein
  • Whey Protein Isolate          – 90% of protein
  • Whey Protein Hydrolysate – pre-digested WPI

Supplementary Benefits of Whey:

  • Prevent bone loss
  • Great for those who are lactose intolerant
  • Helps to heal surgical wounds and incisions
  • Help raise brain serotonin levels, which help people react better when under stress
  • Has little or no fat carbohydrates
  • Helps build the immune system with a power anti-oxidant called glutathione

Recommended levels:

  • Recreational exerciser – 0.5 to 0.7 g/lb
  • Endurance exerciser – 0.5 to 0.8 g/lb
  • Strength training athlete – 0.5 to 0.8 g/lb
  • Calorie restricting athlete – 0.08-0 to 0.9 g/lb

How Much Can You Take?

Whey protein is a safe supplement relatively but no more than 30gms of protein should be taken at one sitting as excessive single doses could overload the liver. However, the safety of whey protein has been absolutely well documented in a plethora of scientific studies and we have a clear proof, that whey taken consistently, coupled with regular exercise, it will certainly result in meaningful muscle gain. Ensure consulting your healthcare advisor or your trainer when you buy protein powder.

Remember the scrutiny:

You can buy Whey protein onlineespecially, whey protein, it is safe for of the most adults. At times, high doses can cause side effects like increased bowel movements, thirst, nausea, bloating, reduced appetite cramps, and tiredness. Headaches and migraines are also commonly listed effects but many experts blame the MSG – processed free glutamic acid hidden in whey protein as the trigger.

The crucial benefits of whey for athletes as well as the individuals who are seeking general health continue to be substantiated in the current studies. Whey supplement represents an efficient way to increase muscle mass without even adding unnecessary calories and it can even be used to enhance weight loss.


Amazing results of Dianabol

Dianabol is one of the most popular and important anabolic drug that has been widely used in the medical field for over many years. Without the simplest doubt, it is a super beneficial and fast acting steroidal product that are marketed under huge demand from the common people as well as professional body builders and athletes. The product is marketed in various forms of oral pills, injections and capsules of varying strength. But out of so many anabolic products that are available online and nearby medical stores, why is Dianabol claimed as one of the most efficient choices by majority of the people across the globe? The answer can be justified by hovering over the advantages and disadvantages of the dietary product as discussed on various online reviews by experienced customers.

What is the story behind Dianabol?

There was a huge controversial issue that came out around the 1940s and 1950s where it was stated that several athletes use testosterone to enhance their performance in the Olympic games, which were dominated by the Soviet Union. During this time, the US Olympic team member Dr John Ziegler developed a steroidal product and named it Dianabol which is also known under the generic name of Methandrostenolone. For more online information about the development history of Dianabol, you can log on to authentic and popular online medical websites.

The compound Methandrostenolone was designed to enhance the anabolic properties of sex hormone called testosterone, with little androgenecity but in a more rapid acting and powerful way. This was mainly done by adding a methyl group at the 17th carbon position which will enable the compound to handle some chemical hindrances like easy dissolution while entering the digestive system. The major problem associated with recent oral steroidal tablets is the substance’s inability to cope up with enzymes acting during oral ingestion. In such cases it is preferred that you go for the injectable form of Dianabol which is also a C-17 alpha alkylated steroidal substance. The final outcome of taking an anabolic steroid like Dianabol, which has an androgenic property of 30% to 60% provides a relatively lesser binding affinity to specific androgen receptors as compared to testosterone.

What are the effects of Dianabol?

To sum up the overall impact of Dianabol in the body, it can be said that the action is fast and extremely drastic. In some cases it has been reported that people have experienced as much as possible gain of 20lbs of muscular mass within the first few weeks of the Dianabol supplementation program. Of course it is obvious that you need to have a control over your caloric diet, so that you can monitor necessary elimination of excess calories accumulation in the body cells.

Sometimes it is even preferable to use Dianabol alongside other anabolic medications like Anavar and Winstrol, but usually it depends on the necessity and purpose of using the product. It is better if you gather more online information about the dosage guidelines that you need to stick to, if you want desirable positive results out of Dianabol.

Dare To Dream with Fertility Options

Fertility is a very sensitive subject for many couples and people wanting to have a beautiful baby. The options available for prospective parents are wide open and advancing daily. As research progresses the causes of infertility are addressed with simple procedures and medications in some cases. Fertility may be a sensitive issue but dealing with this issue can bring dreams to life literally.

Options For Men

Changing factors for men can be as simple as lifestyle changes. Some medications for men can cause fertility issues. There are also medications can be harmful to fertility which will need to be addressed. There are many fertility clinics in Tampa FL that produce tremendous results in eventual success just from a few simple adjustments in the lifestyle of men trying to have children.

Other Options For Men

While some medications maybe harmful to fertility results for pregnancy success. However, other Medications can also be prescribed to increase sperm production for achieving a successful result quickly and efficiently. In certain circumstances surgery could be an option for men to reverse blockages that could be obstacles in pregnancy. This is a simple procedure for men to have that can change fertility odds tremendously.

Options for Women

Fertility drugs are advancing every day. The ovaries can be stimulated with fertility drugs can change the chances of success immensely. There are certain benefits and issues that need to be discussed thoroughly with your physician. Surgery to restore fertility is also another option for women in need of fertility treatment.

In Vitro Fertilization

This is the most mentioned procedure for fertility success in social circles. This is not the main treatment addressed in actual fertility treatment until it is the only option available. This is important to note if you are a beginner to addressing fertility issues in your mind. This is a successful treatment that helps many couples achieve their new baby. It is not the first option to consider in fertility issues. In fact it should be the last option considered in this process.

Keep Trying

Your dream to have children is precious and it should be treated as precious by your medical team. Finding the right clinic is step one in success on this journey. Simple issues could be stopping your progress and these need to be the focus of your treatments to begin the process. Stress and age are also a factor of pregnancy success. Do not give up hope or try unneeded treatments to achieve success. Find a great clinic that will show you success rates and facts.

Dare To Dream

Do not assume the worst problems in this issue in your life. It will reduce your stress to take this journey one step at a time with hope. Keep your dream in your mind and release expectations that might hinder your hope and dreams of a new beautiful baby. Your life will change with a new baby and this should be the focus of your mind with the success you can find in fertility treatment.

5 Best Health Tips for Road Biking

As a cyclist you need to be conscious about what you eat and not forget about your age, weight and general health as well. There is no way you are going to  succeed as a cyclist without proper diet and nutrition because just like petrol fuels vehicles is the same way food is what fuels you. That said it is important that you make yourself conversant with the importance of the different kinds of foods such as carbohydrates, proteins, and other foods containing different nutrients relative to cycling. If you understand the right kind of food or drink to take before going for a ride then will be in a better position to succeed in the cycling world. Below are some five best health tips for road biking that you could follow to help you succeed in road biking:

  1. Just take the right amount of calories

Once you take up cycling your calorie requirement will definitely shoot up and with this you may experience a desire to eat even more. While this may be good for you should watch out so that you don’t eat more than your body can burn when cycling. Try to remain within your healthy choices and limits and don’t just go overboard.

  1. Ensure you eat enough proteins

Just as proteins are important for those bodybuilders who are in competition to grow huge muscle mass is it also vital to cyclists too. By getting the right amounts of protein in your diet you will achieve get a boost in your immune system, achieve a general optimal health, and also recover well after a period of cycling.

  1. Ensure that you consume good fats not bad fats

Experts will tell you that the kind of fats you take will definitely have a bearing on your health, your performance, and also how you maintain your weight. Good fats that you can consume include omega 3 and omega 6 fats and also the monounsaturated fats in the name of omega 9 fats. These are derived from foods such as nuts seeds, oils, fish, and starflower oil. Try as much as possible to limit you intake of fats from meats and those from processed foods.

  1. Ensure you include the right vitamins & minerals in your diet as a cyclist

Vitamins play a vital role in nourishing the body and thus need to be included in a cyclist’s diet. Fat soluble vitamins such as such as vitamins A, D, E, and K are naturally stored in the body. Water soluble fats are not usually stored in the body and need to be consumed daily. A cyclist also needs sufficient amounts of minerals such as calcium, zinc, and iron.

  1. Ensure that you drink plenty of water.

A cyclist needs to take sufficient amounts of water as this will enable you to have better energy and also help to replenish the lost water due to perspiration.

To know more visit our website.


The benefits of one on one soccer training

Soccer training is a vital part of growing as a player. No decent soccer, or football, players get anywhere without a huge investment in terms of training, usually from a very young age. There are numerous opportunities for football training up and down the country, from local football clubs to soccer schools, as well as a simple kick about in the back garden.


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The more varied the football training your child gets, the stronger their skills will be. One on one training can offer huge benefits, especially when done in addition to group training. Read on to find out why.

More focus on the individual

Soccer training normally takes place with large groups of children. They often have varying skill levels, are of varying ages and sizes and have completely different needs. Some children respond well to certain types of training, but others don’t. Some are able to focus as part of a group, and others need constant attention to keep their focus. One on one training offers children a full session of undivided attention. The coach or trainer can focus solely on that particular child’s needs, whether they need to improve their left leg, their dribbling or their passing.

Soccer drills

Soccer drill videos can be a great backup to one on one training. Wondering what are the best soccer drill videos online? Sites like Sportplan offer a huge range of drills to suit all ages and abilities, and these can be a great training resource for all players.

Always in addition to group training

One on one soccer training should never fully replace group training. Group training is essential, as it teaches kids about teamwork, and can be great for building social skills.

Football coaching, whether it’s in a group or one-on-one, is a huge part of football. If you’ve ever thought about getting into football coaching, the FA can help you further.

One on one soccer coaching can offer huge benefits, especially for a child with specific needs or those who perhaps lack confidence. Ideally, one on one soccer training should take place alongside group training. If you sign your child up to one on one soccer training, always make sure the coach has a fully enhanced DBS check, and look for reviews and recommendations from friends or family.


Kids Meals at Restaurants – The Hidden Gems

While I still do feel a little guilty when taking the kids out to eat, I’ve found a few chain restaurants with locations all over the country that actually serve tasty and healthy kids meals.  While most of the restaurants stick to fried dishes like chicken cutlets, fried fish, French fries, or hamburgers, I’ve discovered a few gems – healthy meals that my kids actually eat at reasonably priced chain restaurants.

Red Lobster – Red Lobster is a little pricier than most of the restaurants we take our kids to.  However, sometimes it’s nice to change it up and treat them (and ourselves).  The Garlic Grilled Shrimp is a favorite of the whole family, and is a perfect kid’s item.  Another great option is the grilled chicken.

What I especially like about the menu for children at Red Lobster is that the side item is usually pretty healthy.  Most restaurants give a side of French fries or something else deep fried, but Red Lobster frequently provides a health vegetable, like broccoli, which is great.  It’s much easier to get my kids to eat broccoli when there’s no other temptation on the table!

Chick-fil-A – Chick-fil-A is one of my favorite places to take my kids.  They have hundreds of locations all over the country, and the various types of chicken are all delicious and most of them are healthy.  The Chick-fil-A kids meal options match an entree, a side, and a drink.  I like to get the grilled nuggets and fruit cup, and apple juice for my kids.  Prices are very reasonable and my kids absolutely devour their food.

Applebees – At Applebees kids eat free every Tuesday night, as long as they are accompanied by an adult who orders at least one entree (minimum $8.00).  They offer Chicken Grillers, Chicken Tenders, and Grilled Cheese Sandwiches, along with the choice of a side item for kids – baby carrots, applesauce, steamed broccoli, and the house salad are the healthiest choices.

Hooter’s – While Hooters is not usually thought of as a kid friendly restaurant, they actually have activities for the kids such as line dancing and hula hooping with the girls.  In addition, the Hooter’s kids menu items includes favorites such as boneless wings, chicken strips, and grilled cheese.  While it’s not one of the healthiest options for kids, the activities and fun vibe definitely go a long way towards giving parents some much needed rest.

As you can see, there are a lot of inexpensive ways to get your kids fed that still keep them healthy and save you time.  While going out with your kids all the time isn’t ideal, sometimes it’s a great fix and just having the option can ease my mind and reduce the stress of constant meal planning.

The Temple of the Way of Light – 3 Benefits of Taking a Long-Term Retreat

If you have suffered physical, emotional, or mental pain from the past and would like to begin healing in a safe space, consider the benefits of a long-term retreat with the Temple of the Way of Light.

The Temple of the Way of Light offers traditional and shamanic healing wisdom. Located in the Peruvian Amazon Rainforest, the Temple focuses on plant-based medicines that are natural to the area. Their Ayahuasca retreats are often very intensive, and they have both male and female Shipibo healers who work with you to ensure that you are getting the maximum benefits from every session that you have with them.

The Temple only works with the finest healers who have helped thousands of people who have been through painful experiences. They support those who have been through trauma, loss, and sickness to bring them to a place where they can finally find the healing they have been searching for.

The Temple of the Way of Light offers natural and endless healing opportunities. Read below to discover some of the ways they can help you.

  1. Mental Benefits

Taking a long-term retreat means that you are setting aside a special time for healing. The Temple of the Way of Light respects that people have different experiences and backgrounds and require time and space to process. A long term retreat gives you the chance to fully let go of the “day to day” that you experience with work and home.

Their retreats can give you that mental break. They allow you to gather your thoughts, understand your own potential, and re-assess your life goals. A long-term retreat can also help you to gain clarity on certain situations, relieve yourself of anxiety, and help you gain confidence in yourself. After all, with all of the stress we experience on a regular basis, it sometimes helps to go back to basics with holistic healing. It can work wonders for your mental health.

  1. Physical Benefits

Of course, a long-term retreat can also help you physically. The body and the mind are very much connected. The pain you experience in your body can affect your mood, and the same concept applies vice versa. For example, if you experience a lot of tension, this can represent itself as a symptom of physical pain, and this is otherwise known as chronic pain disorder. It’s a pain that is not connected with something “being wrong” with your body, but it does show you that you’re struggling to cope mentally and your body is showcasing this through physical distress.

A long term retreat can help you ease the pain in your body. The Temple of the Way of Light offers shamanic herbs and plants for this very reason.

  1. Learn from Ayahuasca Shamanism Wisdom

Ayahuasca shamanism has been practiced for thousands of years. The treatments are often passed down through bloodlines and tribal lineages. The people who practice this are often spiritual healers themselves. One of the main focuses that Ayahuasca shamanism is physical, emotional, mental, and spiritual sickness. They offer ancient wisdom that is applicable to modern healing today.

The Temple of the Way of Light realizes that afflictions are otherwise known as crossed energies, and over time, they manifest. They may form disharmonious patterns in your life, and Ayahuasca shamanism is used to try and correct this. It can help restore your balance and harmony. It can also cleanse you of the things that are holding you back both physically and mentally. Ayahuasca shamanism is different to the other retreats you may have seen advertised because it is focused on healing plants, energy, and emotional support as opposed to meditation and concentration.

Is a Retreat Right for You?

The Temple of the Way of Light offers long-term healing retreats that are packed with deep healing. If you are not mentally prepared for this, then you run the risk of discomfort. You may not obtain the same benefits as others, and that is okay! Everyone experiences healing differently. For this reason, you need to make sure that you are willing to let go of the things that are holding you back and that you are willing to move on from your previous state of mind. You need to be completely confident and dedicated to the treatment you will receive so you can benefit and learn from the experience. The Temple of the Way of Light is there to make sure you get the most out of their healing retreats.

Of course, a spiritual retreat really isn’t for everyone, and this is especially the case if you are planning to go for the long term option. It is packed full of healing, and you need to be open mentally if you want to accept the benefits that this has to offer. If you are open to devoting yourself to the various treatment options that are available, then it could change your life.


Homeopathic teething tablets may be linked to infant deaths in the USA

The US Food and Drug Administration (FDA) has recently released an urgent warning relating to a homeopathic teething treatment, which has been widely used across the US. The treatment, which is designed to support babies with teething pain, has been discovered to cause significant health problems for those using it, which include breathing problems and more.


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It is thought that ten children have died following use of the treatment, which creates a variety of side-effects ranging from flushed skin, muscle weakness, lethargy, sleepiness, constipation and urination problems. The FDA has also received details of four hundred cases where children have suffered adverse reactions, including seizures.

Parents inadvertently providing a potentially lethal treatment

The report has been issued just one week after the FDA issued a statement suggesting that there were significant concerns relating to adverse effects caused by these homeopathic teething tablets. This initial statement led to the agency revealing that ten children had died following use of the treatments.

Janet Woodcock, FDA’s Director has issued recommendations to all parents and caregivers of young children to abandon any such products which they may have, returning them to pharmacies for safe disposal. Pharmacists have subsequently removed the items from shelves, to safeguard against further incidents related to consumption of the treatments.

Fears following evidence of harm in youngsters

The affected products include Baby Orajel Naturals, CVS own-brand homeopathic remedies, and five different products manufactured by Hyland. The FDA has issued an alert to all consumers to seek immediate medical care in the event that any young person experiences adverse effects or agitation after taking the tablets.

The FDA has also issued a statement to assert that teething can be managed effectively without recourse to over-the-counter remedies, and that there is no clear data available to demonstrate the efficacy of these products, either from medical research centres or any contract research organisation. It is clear from this example that stringent clinical trials, perhaps using a contract research organization, may be necessary for homeopathic remedies, to avoid these types of issues.

While Hyland has issued a statement saying that all products are subject to rigorous testing prior to reaching the market, key retailers, including Walgreen, have removed the product from their shelves, following the warnings.

Long term Advantages of Physical Health and fitness

Standard actual physical action provides several rewards to your general wellness. Actual health plays a main role in the correct operate of your system and your mind. When you workout on a regular foundation, you feel energized, alert, and fit. Right here are a couple of the advantages you will be reaping by incorporating health into your day-to-day routine.

The first gain of actual physical fitness is warding off disorder. Physical action has been identified to sluggish along or stop several illnesses, this kind of as: high blood strain, excessive cholesterol, diabetes, arthritis, osteoporosis, and heart illness. On leading of its sickness fighting capabilities, a typical health and fitness program can aid you gradual straight down the aging process. When you workout, your joints and your muscle tissues grow to be more powerful and a lot more versatile, which reduces your possibilities of creating quite a few age connected ailments.

The 2nd benefit of actual physical action is strain reduction. Fitness is a excellent distraction from our each day troubles and it provides us a opportunity to rid our bodies of extra power which may otherwise boost tension amounts. The third gain of regular actual action is excess weight upkeep. Exercising has usually been a key issue for individuals who wish to shed excess weight. Even a particular person who is taking the finest diet plan tablets and consuming the healthiest diet plan can gain from actual fitness. Some individuals swear by the final results they get from normal actual exercise along with the all normal appetite suppressant acknowledged as hoodia. Aside from aiding with weight loss, regular exercise also boosts your brain electrical power. By increasing your vitality ranges you boost the serotonin in your mind, this in return leads to enhanced mental clarity. So the next time you come across your self doubting what actual health and fitness can do for you, study through this guide and envision all of the wellbeing positive aspects you could be gaining correct now.