Tag Archives: Muscle

The Benefits of Egg Protein

Eating only egg whites is a well known way to avoid many of the “bad” fats in eggs and is a popular method utilized by many dieters to avoid extra calories. What many people don’t know is that egg whites also contain a large amount of protein- some would even call it one of the best sources of protein around. Protein is an essential part of any well balanced diet and has many benefits to its consumers. Here are some of the main reasons that egg protein is so beneficial.

Egg Protein is High in Amino Acids

Egg protein found in egg whites is not only nutritious and fat free but it contains a high concentration of amino acids, which are the building blocks of proteins, such as alanine, artrine, glycine and methane. It also contains a lot of other vitamins and minerals such as Vitamin D. It’s consumed by athletes and body builders in mass quantities due to these nutritious components. It improves a person’s ability to build muscle and recover from strenuous and taxing activities on the body by giving them the protein that one needs to recover and build lean muscle.

Egg Protein Aids in Digestion

Egg protein also enhances digestion. Since your body is being provided with nutrients that are necessary to its optimal functioning, digestion is at its peak. This makes egg whites a popular choice among dieters and health fanatics, and also is great for most people with digestive problems.

Egg Protein is Free of Cholesterol

Egg protein is not only fat free, it’s cholesterol free. For someone that wishes to lower their cholesterol intake, taking out egg yolks in their cooking and only using egg whites could be a great way to do this. Talk about guilt free yet delicious eating! When scrambled, you can barely tell the difference between egg whites and eggs that have the yolk left in.

The benefits of egg protein are too obvious not to be seen. Egg whites improve digestion, help build muscle and are a fat free, cholesterol free source of many essential vitamins and nutrients. Whether you’re looking for a healthy egg substitute, a high source of protein or a natural way to ingest amino acids and vitamins, egg protein from egg whites basically has it all. And, to top it all off, ingesting these ingredients naturally through egg whites is more beneficial to your body than taking them in pill or powder form because when those types of supplements are created, some of the most essential and useful ingredients are lost.

For a healthy and tasty meal you’ll never feel guilty about, scramble yourself some egg whites or add some to your favorite homemade fruit smoothie!

About the Author: Robert Stephonic is a personal loan coordinator by day and a part-time cook at night. He loves creating diet-friednly foods for those struggling to lose weight or build muscle – for health or competition. He also enjoys writing and is currently contributing to a registered ultrasound technician career guide.

Weider and Gold: Two Iconic Names in the Fitness World

If you’re fairly new to the bodybuilding and fitness world, shopping for your fitness equipment and machines and get a little confusing.  There are so many infomercials with fitness gadgets that are just a waste of time and money.  If you’re not familiar with all the brands that make fitness equipment, you might be in risk of buying something that is poorly manufactured.  Like any other products, there are names that are synonymous to reputation.  The two iconic names in the bodybuilding and fitness world are Gold and Weider.   If you learn anything from this article, just know that these two names mean high quality.

Gold’s gym has been around a few decades and the very first one that founder Joe Gold decide to build was in Venice Beach, Ca.  Joe has successfully built his empire to become the largest fitness membership worldwide with about 3.5 members strong.  Before you can only drive to go visit Gold’s Gym outside of your home, but now they’ve manufactured products for household use.  You can now find Golds gym home equipment online and through stores so that you can work out in the privacy of your own home.

Another highly respected name in the fitness industry is Weider.  A Weider home gym is like having a mini gym facility on one machine.  This is a great solution for those lacking enough space to buy individual home fitness equipment.  The benefit of having one of these multi gym units is the fact this allows you to work out all the major muscle groups such as your chest, arms, back, shoulders, and legs.

Remember, the brand doesn’t mean much if you’re not sure what your fitness goals are going to be.  If you want to lose weight then you should consider looking into aerobics machines.  For those looking to gain muscle mass, then you would look into buying weight lifting equipment.

Ideal Workouts For Those New To Exercise

We all know we’re meant to exercise more but let’s face it, for most of us the thought of slugging our guys out down at the gym for an hour after work is not appealing. Then you’ve got finances and time constraints to factor in. If you have a family to look after exercise really does have to occur when you have time to fit it in and gym memberships aren’t cheap if you’re not going on a regular basis. Here are three easy exercises that anyone can do regardless of their current level of fitness at a time that’s convenient for them.

Pilates

Like yoga, Pilates takes the view that the mind and body both need to be exercised and strengthened. Pilates concentrates on the overall quality of the exercise rather than the quantity. This means you’re not performing the same movements over and over again (which is the part of exercise most of us hate). Pilates teaches correct breathing and helps you centre the body which is why it’s seen as such a good form of exercise for overall wellness. Of course its physical advantages are also easy to see, by concentrating on the overall quality of the movement and holding these positions you’re strengthening those muscles.  Pilates is about much more than just stretching, it’s about elongating the spine to lead to better posture and flexibility, although it’s been around for nearly a hundred years its only really stated to become really popular over the last ten years after been taken up by several notable celebrities.

Swimming

Most of us learn to swim as children and it’s a valuable skill to have. It’s hard to live your whole live without going near water and although it’s possible to drown in just a cup of water knowing how to swim could save your life. It’s also a very good form of exercise, like Pilates it strengthens and tones your muscles. Unlike Pilates it is a very repetitive sport but the tranquillity of the water makes it another great sport for promoting calmness and wellbeing. It’s a very cheap exercise (of even free if you have access to your own pool) and the natural buoyancy of the water means it’s a low impact sport which reduces the chances of injury. If you haven’t swam in a while it’s very important you take it easy to begin with, although it’s low impact it does work almost every muscles in your body which can be susceptible to injury. Our bodies will naturally float when submerged in water so theoretically anyone can do it which is why it’s a great exercise for anyone new to working out.

Tai chi

Tai Chi is another great way of getting in shape if you’re new to regular exercise. This ancient form of Chinese martial art is hundreds of years old and is popular all over the world. Its proper name is tai chi chan and it’s designed to teach grace and balance more than speed and power. You don’t need anything in the form of equipment, all you need is an open space and somewhere you can feel relaxed. Tai Chi is great for stress management as it help teach proper breathing through a series of slow motion martial art moves. One foot will usually remain on the ground at all times and the slow motion movements and the ongoing concentration on the move itself lend to it being a very clam and gentle form of exercise.

If you’d rather take up swimming from the privacy of your own back garden checkout World of Pools and H20 Fun for a great selection of swimming pools you can install in your own back garden

Why You Shouldn’t Overcomplicate Exercise

I’ve worked as a personal trainer for five years now and during my time in the industry both in a professional capacity and through training in my own time I’ve noticed a common trend amongst gym goers that consistently fail to get results. In my experience I find that people who want to build muscle and loose fat – that is 99% of males that enter the gym – make their task way more complicated than it should be by working themselves into a state of confusion about everything they listen to and read about muscle building and fat burning.

I can say with my hand on my heart that the reason most of these individuals are failing in their physique conquests is because they are talking, thinking and reading too much, and not doing nearly enough. Take two trainers, A and B, both are very enthusiastic:

Trainer A

A spends all his time reading all the literature on fitness that he can on muscle building, researching, talking to peers and personal trainers when he does go the gym, he takes everything he hears as gospel truth is unable to develop a consistent workout plan because he keep changing his mind about what ‘works’

Trainer B

B doesn’t pay much attention to any fitness publications in the media, instead of spending his time reading an in-depth study about whether or not you can emphasize the lower chest by doing decline bench presses, he gets in the gym, and works his ass off. He doesn’t worry about if what he’s doing was endorsed in the latest issue of muscle and fitness, or panic when he realizes he’s forgotten his protein shake.

Of these two types of trainer, B is poised to make quicker, more impressive gains. This is because trainer A’s body does not recognize that he spends hours research what ‘the best form of whey protein is’. B simply gets in the gym, moves some iron around, shocks his muscles, then goes home and eats some meat. While he could improve in some areas by swatting up on nutrition and work out plans, he is far more likely to make progress than A who over-thinks things.

Because of this restrictive mindset, trainer A will always find it hard to get out the blocks because he is so indecisive. I can tell you right now that success in the gym is not based on what you do (the types of exercises) but how often you do it. A consistent trainer doing 3×8 all the time will always trump the trainer that does powerlifting-type training for a week then switches to crossfit. The bottom line: Don’t worry, get in the gym, do your stuff, get out, swat up if you have time, love training.

Joe is an experienced personal trainer and is currently working as a freelance copywriter for a company that sells cheap washing machines . You can follow him on twitter @ joe__johnson__

8 Great Fruits To Add To Your Juice Fast For Healthy Weight Loss

This article has been contributed by Nick. Nick writes for Muscle Building Blog – BuildingBodyMuscles.com. He also follows and reviews fat loss and muscle building programs. These days he is following 7 Minute Muscle> – A program designed to keep you fit without spending hours in gym.

Doing a juice fast can be a great way to promote overall wellness and health while also helping you get a jump start on your weight loss.  While you should never carry out a juice fast for an extended period of time as you could risk a high amount of lean muscle mass loss by doing so, there are definitely a number of health benefits by doing one over the short term.

Below are some of the best fruits that you should consider adding to your juice fast to make the most of it.  Remember to include as much variety as possible as that’s what will ensure you’re receiving a maximum number of nutrients.

Apples

Almost everyone loves a good apple now and then and this is one of the top fruits to include on your fruit fast.  Apples are rich in a pectin, which is going to help to calm your appetite level and prevent hunger from growing too high.

There are many different varieties of apples, each with a slightly different taste, so regardless of your taste preference there is sure to be one that you’ll enjoy.

Blackberries

Second, another great fruit to include in your diet is blackberries.  Blackberries are especially high in fiber content so are really good for those who are looking to increase their regularity.  At just over sixty calories per serving, these are an easy fit into any fruit fast.

Blackberries also have a nice sweet taste and are actually one of the more preferred berries by many people.

Mangoes

If you’re looking to up your intake of Vitamin C, which is essential while doing a juice fast, mangoes are an excellent color.  When you can get this fruit in season you’re really going to love the unique taste it offers.

Mangoes are also a very good source of beta-carotene and vitamin A, both of which are important for healthy vision and immune support.

Grapes

One of the fruits that will supply a quick burst of energy when you need it are grapes.  Grapes contain a powerful antioxidant that will help to reduce the risk of disease and act as an anti-inflammatory agent in the body.

They are slightly more calorie dense than some of the other fruits out there such as strawberries which contain half the calories per serving, but even still they will still be considered a low calorie food.

Bananas

Another good fruit for energy purposes is the trusted banana. Bananas are one of the most widely eaten fruits around and have a pleasant taste that is enjoyed by most.

Bananas are a great source of potassium which supplies the muscles with energy so you’ll want to throw this into your juicer before heading out to do a workout.

Melon’s

Watermelons, cantaloupe, as well as honey dew melon are all sweet tasting fruits that have a higher water content.  Adding these to your juice fast is a great way to boost your vitamin C intake and offer up more variety.  Cantaloupe is also a good source of vitamin A as well, which is going to help you maintain proper eyesight.

Avocado

One fruit that often gets forgotten about is the avocado. This is the one fruit that does actually supply a higher dose of fat, so many people do shy away from it when looking to lose weight but while on your juice fast, it would be a great idea to consume.

It contains healthy monounsaturated essential fatty acids which are going to be important for helping you maintain a healthy blood cholesterol profile.

Acai Berries

Finally, the last fruit we can’t forget that is often been touted as the ‘super fruit’ right now is the Acai berry.  This berry offers so many health benefits that you really must be taking it in occasionally so do be sure you’re mixing a few of these into your juice as well.

This berry is one of the best for fighting off the free radicals that cause cancer or heart disease so anyone concerned with these issues will appreciate having it on their juice fast.

So keep these top fruits in mind.  The more variety you can get the more you’ll enjoy the juice fast and the more benefits you’ll see.