Because of the acai berry’s big amount of antioxidants your health will surely be improved.

Ingredients for this acai berry protein crepe recipe

• 1 scoop filled with vanilla protein powder for big muscles
• 2 tablespoons with melted fat free cream cheese
• 3 egg whites
• 1-3 drops of Stevia
• one quarter of a cup with acai berry pulp
• one half of a cup with sliced strawberries
• 1 tablespoon with slivered almonds

How to cook that outstanding protein crepe recipe with acai berry antioxidants
Mix the vanilla protein powder together with the egg whites and the fat free cream cheese in order to obtain a thin batter that will be next added in the Stevia and Acai berry pulp and mix until you get a well blended mixture.

Cook the protein crepe with acai berry antioxidants in a non-stick skillet as you would do with a pancake for 2-3 minutes. Flip and continue to cook until the crepe is slightly brown or no longer soft looking in the center.

Before eating the tasty protein crepe, top it with sliced strawberries and slivered almonds!

It seems that the quiet before the storm is the key for an efficient workout that gives the best results, yes you can use workout songs during your workout but, according to some new studies, you should know a secret before going to the gym to grow muscles.

So when i prepare myself for a good workout, i’ll usually listen to something that would energize me like some rock songs or watch some mma fights for a boost of adrenaline and testosterone but now i’m messed up after i’ve read that secret to get stronger in the gym .

The small secret to get stronger in the gym might be to stay more relaxed rather than agitated. The research done at Bridgewater College from Virginia showed that relaxation techniques were better than high violence and hardcore techniques for obtaining that immediate adrenaline strength boost in the gym for the selected subjects.

For this study the subjects did max bench press reps with 225 poundsafter:

• lying quietly in a dark room listening to soft music
• watching video of aggressive football footage
• no training technique (plain workout)

Guess what? The results showed that the small secret to get stronger in the gym is to be peaceful before going to the gym because the study subjects performed about two more reps after the relaxing experience than after the other two! Shocking isn’t it?

As usual dinner takes time to cook and sometimes i guess that you’re tired and you just want to rest after a good workout session. You can do that if you have a time cheat meal as a healthy chef salad that still can do the job of growing muscles.

Ingredients for a good muscle grower chef salad

• one half cup with ground turkey
• 2 or 3 handfuls of spinach salad mix
• 1 cup chopped veggies healthy pack in your diet (mushrooms etc.)
• 2 tablespoons with salad dressing

How to prepare one bodybuilder chef salad
Mix them all up like you would do with a normal salad , EASY AS PIE!

Recipe for today: Bodybuilding protein pudding

You can try various flavours for this bodybuilding special pudding if you need diversity .

Ingredients for a crazy simple protein pudding recipe:

• one box of sugar free pudding mix
• of course that you will need the protein powder 1-2 scoops of it
• one and a half cup of skim milk

How to cook the crazy simple bodybuilding pudding recipe
Do you have directions written on the pudding box? Well of course you do, silly, and you should follow them but using a reduced quantity of skim milk. When your pudding gets its required consistency add the protein powder and blend it adding more or less milk untill your bodybuilder taste gets 100% satisfied . Crazy simple huh?

First of all if you want to get 6 pack abs or washboard abs then crunches are the most effective and best exercise for developing shredded abs.

Some people think that if you’ re bending the spine forward like when you’re doing crunches then a lot of stress is put on the spine disks and that’s correct.

Some researches show that flexing the spine is actually good for the spine’s disks because it can increase flexibility and reduce low-back pain. The best method for gaining washboard abs is truly by doing lots of crunches!

If you get backaches while doing crunches for those six pack abs, then you did something wrong:

• Doing crunches right after you wake up to get washboard abs is a bad move because spine disks absorb fluid while you sleep and the pressure inside them when you wake up is 250% higher than before going to bed. Don’t stress the disks, wait for at least two hours to pass..
• Using a poor form while doing crunches won’t do so much good for your abs and your back as well! (maybe core exercises are a good solution if you don’t know how to do crunches properly)
• If you work at a desk, then your spine disks move around and get aligned in their own way (a bad sedentary way).When you go to the gym please don’t start by doing crunches even if you’re desperate after 6 pack abs, first you must warm up before the workout can commence (you need to relieve the tension from the disks first)

]]> http://muscle.iuhu.org/2011/12/chrunches-or-core-exercises-for-6-pack-abs/feed/ 2 http://muscle.iuhu.org/2011/12/healthy-holiday-rosemary-and-garlic-turkey/ http://muscle.iuhu.org/2011/12/healthy-holiday-rosemary-and-garlic-turkey/#comments Mon, 26 Dec 2011 21:55:18 +0000 admin http://muscle.iuhu.org/?p=6561

Recipe for today: Delicious rosemary and garlic turkey

On holidays we tend to eat more and that’s good for a bodybuilder but it isn’t that good if that food is also full of fat. So here is one healthy recipe that i am sure you will like and that it won’t get extra pounds for sportsmen!

Ingredients for a healthy holiday rosemary and garlic turkey recipe:

How to cook this healthy holiday rosemary and garlic turkey recipe:

Well a healthy holiday recipe will help you keep your lean muscle mass and that’s a good think because we don’t want any uninvited fat ringing our belly door . So start by cutting 6-8 small slits in the turkey’s skin with a sharp knife but you shouldn’t cut into the meat. Stuff the slit skin with garlic in the space between the skin and meat and after doing that you can squeeze two lemon halves inside the turkey (you can also stuff with the remaining lemon halves too).

Squeeze some lemon juice over the turkey after the stuffing and spray the turkey thoroughly with non-stick cooking spray. Don’t forget the rosemary and sage, you can now sprinkle the turkey with them.

Place the resulted stuffed turkey on a rack in a large but shallow roasting pan to get a healthy holiday muscle gaining recipe. Bake the turkey recipe uncovered for 65 minutes then cover and bake 2 1/2-3 1/2 hours until the meat thermometer that you will insert inside the thickest portion reads 185 degrees F.

Linear periodization is a well known classic method originally created by a russian researcher named Matveyev. The linear periodization is basically an intensive training method structured on different units of time that focuses on developing different muscle capabilities without having to reverse your agonizing hard work from the gym! The linear periodization has:

So you can use a normal linear periodization by using light weights and progressively going heavier over a large period of time such as weeks or months and it will surely help you build up bigger strength and muscle mass (a basic method used by all beginner or pro bodybuilders).

Now with reverse linear periodization you would decrease the load while increasing repetitions over this training program.

Is reverse linear periodization effective? Does reverse linear periodization improve muscle gains or strength?

Lots of bodybuilders use the reverse linear periodization training regime before competitions but is it indeed good? An experiment was done to see the truth behind this form of cycle training with subjects that followed a 12 week linear periodization strength training program or a reverse linear periodization program.

The weight and rep count were changed every week till the last training day was finished. While the linear group started with a weight that could allow 12–14 reps per set and ended with a weight that everybody could rep up to 4–6 rep per set, the reverse group did the opposite cycle in the hope of gaining massive strength and more muscle mass.

What did our subjects achieve using linear periodization method and reverse linear periodization?!

The linear periodization training method doubled the muscle gains and strength also simultaneously dropping more body fat than the reverse linear periodization cycle that gave the subjects only three pounds of muscle!

So, no, reverse linear periodization can’t get you bigger muscles and strength, you only have to stick to the basics!

If you’re a meticulous fitness or bodybuilding fanatic then you have to cook your own healthy food and snacks so this is a good recipe that you should try for yourself if you want to get less body fat and more lean muscle mass.

Ingredients for homemade healthy chips and salsa sauce with tuna

How to prepare this healthy recipe that includes chips and salsa sauce

Start by heating some olive oil in a pan and tear up a soft tortilla into small bite sized chips pieces with a night before having that snack. Place the resulted soft tortilla chips in the oil and let them fry for a couple of minutes. After you’ve done that, remove the fried chips and place them on a napkin thus allowing the oil to drain and remove unwanted fat from your future snack that will get you lean muscle mass.

Remember that those homemade crispy tortilla chips will give you fibers and the tuna will add muscles because of its proteins!

Now sprinkle a small amount of sea salt and mix the salsa and tuna together. Place your freshly made snack in a container for the next day and serve it with pleasure.

What to say, what to say… Tom Hardy also played the role of Charles Bronson where he showed us that he can learn some street fighting skills with his bare knuckles and gain some serious muscle mass but with a high body fat. Now, after watching the movie Warrior i can really say that it moved me deeply and i strongly recommend it for those who didn’t see it but anyway let’s get to today’s topic and that is: Tom Hardy’s muscle workout and diet plan for a journey that made him a complete mma fighter that can easily compete with UFC fighters.

Our warrior Tom Hardy plays the role of a sad guy named Tommy Conlon that left his brother and drunk father when he was young. He left with his mother leaving behind a promising career in catch wrestling and then he joined the army after his mother died etc. Good but Tom Hardy or Tom Conlon really knows his mma fight style for which he trained very hard and the restrictive diet plan made him go mad .

You can unleash the warrior inside you too with a workout and mma training that resembles to Tom’s, you just have to be patient and go hard for complete muscle gaining and improved mma fighting reflexes!

If you loved Tom Hardy’s (Tommy Conlon) muscles between the lats and pecs, abs or his huge traps you must know that they aren’t that hard to obtain.. With a usual bodybuilder workout and some mma training you can develop them in a relatively short time (it depends on how much time and dedication you can spend trying to get the best results).

Returning to Tom Hardy’s physique from the role of Charles Bronson, he wasn’t ripped and shredded in that movie but as i’ve told you, that was the beginning of creating a fearless mma warrior starting by replacing 14 pounds of fat with pure muscle mass that gave him the sheer force necessary for playing the role of Tom Conlon.

Tom Hardy’s warrior workout for MMA strength:

You must know that a powerful Octagon fighter includes in his daily mma training and workout a lot of rope jumping and running for cardio so if you want to get in an athletic shape you have to stop being a couch potato!
To achieve the Tommy Conlon physique, Tom Hardy had a daily workout and mixed martial arts training regimen that looked like this:
From 7-8 a clock till 3-4 in the afternoon he would train at the fight club:

All these were done for six – seven days a week for 10 weeks before filming. Even the stuntmen made Tom Hardy and Joel Edgerton do a workout when they were just sitting around .

Tom Hardy’s personal trainer thinks that it’s better to send constant signals to your body by doing for example 10 pull-ups every hour rather than doing 35 in a single blast.

Exercises that you can use in your workout to get Tom Hardy’s muscles like in the movie Warrior without any kind of steroids (but a good diet plan is required):

Menshealth.co.uk recommends using a circuit workout for ensuring great shredded muscle gains and i agree with them. Do these exercises in sets consisting of 10 reps each set then 8, 6 and 3-4 but without having a recovery time between each exercise.

push-ups- you can try different variations of push-ups on each set to hit all your major upper muscles from knuckle push-ups to hands wider than shoulder width apart push-ups. It sounds easy but it can get quite tricky and hard to do them. They’re good for gaining Tommy Conlon strength in punches .

the bridge-you’ve been hating it at gym class but the bridge can build huge core strength and a powerful neck and you need that kind of strength in a mma competition!! Remember that all your weight should go through your toes and hands, not on your head in a first step! After doing that first step gently let your bodyweight on your head and toes but hold your hands close to the head.Good, now your partner should give you a small barbell only if it’s easy for you to stay in the bridge position on your head. With that barbell you can do 5 bench press reps while staying in the bridge position. Intense workout isn’t it?

Tom Hardy’s Warrior diet plan for lean muscle building

Besides that hardcore workout and the basic mma training, Tom Hardy had to eat a lot of food for gaining those imposing muscles through a well balanced diet plan. At lunchtime after training he was loading up, trying to get heavier.

Dense muscles require food like:

We all know or we should know that testosterone is the king of hormones for muscle gaining and numerous researches show that a high testosterone level intensifies the protein synthesis and therefore you get more muscle mass, a shorter recovery time and a big libido.

If you already buy supplements that increase testosterone levels you can throw them away because NEW studies show that a simple daily calcium dose along with a exhausting workout could support a increase in testosterone levels!

6 reasons for choosing calcium

1. Calcium is fundamental for healthy strong teeth and bones.
2. Calcium plays an essential role in burning fat.
3. Calcium is the main mineral involved in muscle contraction.
4. Calcium supports testosterone production after an exhausting workout.
5. Calcium levels usually tend to be low in bodybuilders because most of the diets don’t include dairy products.
6. In the case of a high protein diet, calcium is excreted in the urine because of the high level of dietary phosphorus so you need to increase the calcium dose.

One single mug full of broccoli contains aproximately 43 mg of calcium, more than enough to sustain a daily dose of calcium for increased testosterone levels!

So.. supplementing a diet with calcium seems to support a increasing of testosterone levels induced by hard workouts. Bodybuilders that need to maximize their natural testosterone production and muscle gaining can take this article seriously.