Energy drinks are they needed?

We have all heard about these enchanted drinks that almost claim to improve your performance in any physical activity you perform, as these drinks rejuvenate bodily fluids that are drained while competing in physical exercises. These fluids are drained from sweat although the question is do we really need these drinks?

Gatorade at times can be very useful, and also better than water in certain situations. Gatorade is a drink formulated to be effective when there is fluid loss and electrolyte and carbohydrate replacement is needed. Gatorade is intended for people who work hard or athletes usually in a hot environment because they tend to lose more sweat and fluid. Plain water will not replace the sodium and potassium that your body will lose through sweat, nor the energy that your body loses.

Sports drinks such as Gatorade are not necessarily needed unless you just had a very extreme workout for more than 1 hour. So the next time you take a walk around the neighborhood and you worried about fluid loss, water will maintain the job as it is not a extreme exercise.

Pre workout stretch

Stretching before a work out session can let you push your muscles to a further extent with less pain but it also helps preventing an injury like pulling a muscle. Stretching has been around for a very long time. It is an ancient Indian technique to keeping your body fit and healthy also known as Yoga.

Yoga is very popular around the world now as there are many benefits for this particular type of exercise. I will be going through some very effective yoga techniques and stretches that will guarantee you to have a safe and fun workout without an injury.

Side Lunge
1. Stand straight, with your feet facing forward, and two times shoulder width apart.
2. Put your hands on your hips, keep your back straight, slowly exhale, and place your bodyweight on one side.
3. Alternate the body weight on the other side to stretch opposite side.

Knees to chest
1.Keep your head on the floor, and lie on your back.
2. Slowly bring your knees towards your chest and wrap with your arms.
3. Exhale, as you pull down on your legs and lift your buttocks
4. This stretch is great because you can also stretch your neck by bringing your chin towards your chest

How many calories should I consume daily ?

So you’re wondering how many calories you should consume in one day? Well it’s not that hard to determine the technique I will be showing you a simple calculation of math, this calculation does not take Einstein to solve. Intake results should vary on the amount of exercise you have gotten in that day.

To get how many calories you can consume in a day you need to compute basal metabolic rate. This is just big words for the simple term calorie intake. To figure out this calculation you must multiply your weight by 10 to find your calorie intake.
Ex. If you weigh 120 pounds your basal metabolic rate would be 1200
(120 x 10 = 1200)

This is not 100 % accurate many different factors can change the result of how many calories you can intake, such as age, gender, fat, muscle, exercise, and amount of calories you burn in a day.

SUNDAY SMOOTHIES !

Do you hate the taste of your whey protein well Every Sunday I’m to give you guys a recipe where you can add your whey protein and mix with other delicious ingredients to cover up the taste of the protein but make sure your body still gets every bit of protein.

Today I’m going to go through a very delicious Smoothie/Milkshake with a main ingredient being a juicy Watermelon.

You will need:


1 to 2 tablespoons sugar
½ teaspoon ground ginger
1/8 teaspoon almond extract
Whey protein (how ever much desired)
2 cups seeded/seedless watermelon chunks
1 cup cracked ice
½ cup plain yogurt

Mix all ingredients in a blender

And you should be left with a beautiful smoothie that will leave you with a Watermelon flavor in your mouth. With the amount of ingredients you have poured in to the blender you should be left with 2-3 shakes to last you for 2-3 more workouts.

P90X ?

Do you want a challenge? Well today I am going to go through a solution that really worked for me. This is not an advertisement for this program. I am not in anyway getting paid by this routine for introducing it you guys.

This routine is a beautiful program, it is called P90X. If u don’t want to work hard then I suggest you stop reading right now. This program is designed for your body to work along with the diet that they produce for you if you decide to give half the effort on the exercises and are replacing the meals you are supposed to eat with McDonalds I can guarantee it will be a while before you see results, if you stay on track hence the name you should be ripped in 90 days.

This is one of the most popular workout routines being spread around the world. It like many other new routines use muscle confusion testing the opposite muscle after every other intense workout. This causes greater results in a shorter period of time. Here is one session from P90X I have supplied for you guys.

MYTHS OF EXERCISICE !

We have all heard them before Work out myths. Today I am going to list my favorite myths I have head. Some of these really make laugh, its amazing what some people say.

1. Stretching before a workout will reduce the risk of injury.
2. If I'm not sore the next day, I didn't workout hard enough.
3. Building muscle will cause you to become slower and less flexible.
4. No pain No gain
5. The best time to work out is early in the morning.
6. Exercising the same body part every day is the best way to increase strength.
7. Running is the best way to get in shape.
8. Heavy weights make big muscles and small weights make lean muscles.
9. If you don’t work out, your muscle will turn into fat.
10. Running a mile burns more calories than walking a mile.
11. Sweating means that you’re losing weight.
12. It’s OK to workout when you’re injured.


THESE ARE ALL MYTHS do not fall in to this trap.

what age can you start to strength train?

Many people wish to start strength training, but they don’t know if there ready for it yet. Strength training can be very beneficial but if not done correctly it can injure you.

Let’s just go over a quick definition of strength training. Strength training is a practice to increase the amount of force you can exert or resist. There are many exercises that are referred to strength training, although most common would be weight training.

So the question for today is when can a child start practicing this form of training? The answer is 7-8 years old. The goal at this age is not to get them strong enough to fight Hulk Hogan but too show them the basics of what they will be doing in the future to let them adapt to this type of exercise.

Although a child can start lifting weights at 7-8 years old they should make the maximum weight being able to lift only 5 kg. Also do not start of straight with 5 kg on the bar. For your first workout use only the bar then add a few pounds and work your way up. Remember we are only trying to adapt to the style of training.

So I hope you learned a few tips from this blog entry please feel free to leave a comment !

Need a map of where to find protein ?

Protein is an addition to your healthy diet, whether you are going for a weight loss routine or a routine to pick up some muscle protein is your best friend. Protein not only is great for body builders who wish to add some muscle but can be just as useful to keep your stomach full for longer, witch can cause weight loss.

Protein in North America is very common as many foods contain it, although you will be very surprised on how many people actually have deficiency to this friendly food. Many foods contain protein and today I will be writing a list of some of the foods witch contain many protein.

Whey: Whey is sold in a powdery form in large amounts. You can be sure to find these in your local pharmacy or fitness store. Whey has 1 goal and that’s to help you reach your new state of body!
Egg: Eggs are a great source of protein, although the downside is you will have to eat more than 2-3 eggs as that will not do it. You know what they say when your looking for protein “get cracking”
And followed by
"Best High Protein Foods"
• whey (supplement found in health food stores)
• chicken breast
• turkey breast
• lean ground beef
• orange roughy
• crab
• lobster
• shrimp
• buffalo
• salmon
• tuna
• cottage cheese
• swordfish
• haddock
• lean ground turkey
• round steak
• sirloin steak

How many times do you workout in a week?

Many people when they start working out can barley do it 2 times a week. Although I guarantee you will feel so good after a workout you will start doing one 7 times a week. This is a very common problem when people do not know how many times in a week to workout.

I usually workout 5 times a week because I have been lifting for a long time. Although people think the more you workout the bigger you get, this is not the case. The body needs time to recover in between workouts these rests can actually cause a faster increase for muscle building.

Its best to workout the same muscle two days after you worked it out before. Example: If you worked out your chest on Monday work it out on Wednesday.

So remember in a week its best to only workout 4-5 days a week. Also don’t take this rest rule to extremes and only workout one day in a week, I can guarantee that’s more rest then you need.

I would be interested to hear how many times in a week you guys workout please leave a comment and let me know.

How to get rock hard abs ?

Tired of your fat belly? Do you think you’re ready for your hard rock abs? Well then all you need to do is spend 8 minutes a day into a great abdominal workout routine. This workout is great because in the 8 minutes in challenges the opposite muscle after each exercise contained in this video causing the muscles to contract witch confuses the muscle.

Muscle confusion incorporated in many of the new workouts these days, as they offer more efficient and fast results. Just stay faithful and don’t worry about results for a month or two, and do this routine at least 5 times in a week and I can guarantee you will see results after a few months.


-Basic crunch (45 seconds)
-Right oblique crunch (45 seconds)
-Left oblique crunch (45 seconds)
-Toe Touches (45 seconds)
-Reverse crunch (45 seconds)
-Right side crunch (45 seconds)
-Left side crunch (45 seconds)
-Push throughs (45 seconds)
-Leg pushes (45 seconds)
-Alternating Curls (45 seconds)
-Curls (45 seconds)

How to build muscle ?

From the instant u have stepped in to this world u are judged by the way you look, and have been called names like tubby, fatty, double chin and many more. Have you ever wanted to make a change to your body so you would never have to hear these words again?

Most people have the misconception that the more protein you eat, the more you will develop muscle. This is not the case. Although protein will help you get muscle, it is not the key. The key of muscle building is to have a large intake of enzymes. When you exercise, most people would get a lot of protein after and/or before the work out. This turned out to be a huge mistake because the body needs to have a high amount of enzymes to digest protein, promote muscle development and to get the most out of the exercise. When you don't get enough of the enzymes, all of the unused nutrients creates plateau which acts as a plaque in your body.

Enzymes as you may know enzymes digest food and help operate your brain. But what you may not have known is that in order to get the big desirable muscles that you want, your body needs to take in as much as helpful nutrients as possible to help grow and repair the muscle after you have exercised. This is basically the job of the enzyme. Enzymes also help digest harmful fats and sugars.

You may be wondering by now how in the world can I get a hold of these enzymes. You may find some bottles of enzymes in some drug stores and you can get them on EBay or on Kijiji. Enzymes are totally risk free, so you should have no worries or concerns about taking them.

Well that's all for the important basics which you will need to know when you start to exercise. I hope you enjoyed this one because there will be more to come.

Why do you need to warm up before exercises ?

Warm-up exercises are important to all workouts. Preparing all your joints and muscle for increasing intense activity helps prevent injury, as well as promoting circulation. Warm-up exercises increase the temperature of the body, making the muscles more flexible. Many athletes and experts will always participate in a warm up before intense activity. While warming up your heart rate should not be the most intense part of the workout but only a slight increase of heart rate. Intense stretching is often listed as the priority in ones workout.

I’m going to go through a very great routine for you guys, which I have personally used from the start of my exercising career. It is a great routine developed by the 8 minute workout crew featuring: abs, legs, buns and arms although we will be going though the 8 minute stretch routine

In this routine you will go through many different stretches in the time of only 8 minutes.

-Stretch Neck to right shoulder (20 sec)
-Stretch Neck to left shoulder (20 sec)
-Side Stretch right hip (20 sec)
-Side Stretch left hip (20 sec)
-Lumbar roll (20 sec)
-Shoulder right (20 sec)
-Shoulder left (20 sec)
-Tricep right (20 sec)
-Tricep left (20 sec)
-Standing Quad right (20 sec)
-Standing Quad left (20 sec)
-Groin stretch right (20 sec)
- Calf stretch right (20 sec)
-Groin stretch left (20 sec)
- Calf stretch left (20 sec)
-Hamstring right (20 sec)
-Hamstring left (20 sec)
-Buttocks right (20 sec)
-Buttocks left (20 sec)
-Hamstring pull right (20 sec)
-Crossover right (20 sec)
-Hamstring pull left (20 sec)
-Crossover left (20 sec)
-Knees to chest (20 sec)
-Rack Stretch (20 sec)

READY FOR WORKOUT!