How to turn off the TV, and workout

Netflix TV

I am sure many of us have spent a great deal of time sitting on the couch watching old reruns or watching Netflix movies. Do you need some help getting off the couch and working out?

It can be easy to indulge in high fattening snack food while watching these TV shows or Netflix movies, but you are never going to see the muscle gains that you are looking for, or see the scales tip downwards in your favor if it is weight loss that you are after.

Getting off the couch and working out may seem like a pretty easy concept, but it is a rather difficult situation for many to deal with, especially after you have worked a long day or spend all day in school.

It can be tempting to spend hours sitting on the coach without lifting a finger much less going to the gym and getting a workout in.

Today we are going to cover 6 different key points that can get you motivated and keep you motivated to get a workout in, regardless how tired you are, or how much you feel like spending time sitting on the couch watching endless Netflix movies.

How did you feel the last time you looked in the mirror?

I am not talking about just a quick look in the mirror, or checking yourself in the mirror here and there while you’re brushing your teeth. I am talking about taking a serious look at yourself in the mirror, and recognizing the key points that we need to direct our training forwards.

If you notice that your belly seems to be getting a little more pudgy looking recently, maybe it would be a good time to get in a bit more cardiovascular activity such as brisk walk on the treadmill, or maybe going out for a brisk walk or jog on sunny days.

If your goal is to build muscle, it is generally a good idea to periodically take a look at yourself in the mirror now and then to get an idea of how well your muscles are balancing out.

For example if you turn and take a side profile of your image in the mirror, maybe you might notice that the rear head of your deltoids is looking a little underdeveloped, this may be a good time to start implementing exercises that target the back head of your deltoids a little more.

Using the mirror doesn’t need to be a narcissistic thing, taking a look at ourselves in the mirror can actually result in our advantage if we use it as a tool for finding negative or positive points to work on.

It can help us to make decisions along the way on what areas need more work and what areas maybe you need a little less work.

How did you feel the last time you got a workout in?

Are one of your old pairs of jeans fitting a little tighter than since the last time that you tried them on? Well it’s likely that you have not been training hard enough, or you’re not getting enough cardio in.

If you are adding a few extra pounds on, which will definitely show up when you put on one of your old pairs of jeans, you might want to bump up your reps and rest a little less between sets.

If you have been getting in an extra cheat meal a week, you might want to drop it down to one cheat meal per week and eat extra lean the rest of the week and get some extra cardio in.

If you have been sticking to your training program religiously and giving it your best, it is likely that you should be feeling pretty good after getting your workouts in.

Likewise, if your diet hasn’t been up to par, you will not only feel it in your midsection but also in your training. Along with keeping a serious training program and diet program, setting yourself a goal plan will help with keeping everything else aligned.

Do you set goals?

Setting goals is one of the most important things when it comes to training. If you have not been religious about setting goals, it will be difficult to achieve anything that you have been working for.

Simply you will become like a ship lost at sea bouncing from one wave to the next lost and with no direction.

Similar to your weight training or dieting, if you don’t have any serious goals that you are striving to accomplish, it will be difficult to envision yourself in the future and exactly where you want to be.

How do you set your goals?

Athletes, bodybuilders, anyone in athletics and fitness, anyone with a dream from one end of the spectrum to the other set goals. Setting goals can give you a long-term vision while setting yourself up for shorter-term motivation.

Setting goals can help you to organize your time and your resources so that you can make the most of your time spent on the activity that drives you the most.

By setting yourself some clearly defined goals, it can greatly help you measure the achievements that you are making and you will see progress in things that you have once never thought achievable.

Goals will also help you to increase your self-confidence, and as you recognize your ability in achieving what you have set out to do, it will greatly enhance the odds of you continuing on with any endeavor with great success.

One way that you might want to start setting up your goals is to look at the big picture and determine where you want to be in five or ten years from now.

Break these goals down into smaller goals that you dedicate yourself to targeting to reach your long-term goals. Once you have set a plan of attack and start working on it to achieve those goals, keep them written down and never out of your sight.

This way they will never be forgotten and brushed off to the side, they will always be there in front of you encouraging you every step of the way.

Where do you see yourself one year from now?

Sometimes it can be difficult to put a picture with a place that we would like to be in a specific set time from now. But as with anything, practice makes perfect.

Practice setting goals, practice writing them and practice envisioning seeing yourself where you will be one year from now, five years from now or even 10 years from now.

Setting a sequence of goals for where you would like to be in a given amount of time will help you to not only get a clear picture of where you want to be, but it will also help in guiding you on a structured path toward meeting that destination that you want to accomplish.

Setting clear and concise structured goals and putting a picture with them of where you see yourself in the future will help with building pride in yourself in achieving something that you have always desired to do.

Never let anyone take this feeling of fulfillment away from you, it is something that you have worked hard for and earned.

Give it your best and never give up

Anything worth having is definitely worth working hard for. If you are working on something that means a lot to you, always remember to give it your best and never give up.

The longer that you have worked and struggled at something and may have made minimal gains, or maybe even plenty of gains, whatever the result is that you have seen from your hard work this far, never give up.

If you feel like the route you have been following to achieve a certain gain hasn’t been working, change the route that you have been going.

Following the same path and not seeing any results is similar to a hamster running in a wheel. It keeps running and looking forward, constantly putting forth energy to reach its destination, but just keeps going around in circles and never accomplishing anything.

Don’t allow this to happen with your training, whether it be weight training and building muscles or following a cardio program to lose weight or to get into better shape.

Whichever goal that you are striving for, never allow yourself to keep putting forth energy that isn’t accomplishing any results.

If you are struggling to find the results that you are looking for, search out content, there are literally thousands of blogs on the internet, or search out YouTube.

Again there are countless YouTube videos that have great content that will help with steering you in the right direction to fulfilling your goals, never give up.

For further reading, you can check out one of my product reviews on supplementation that will help with giving your energy a boost in the gym or at home.

If you have any questions or concerns, please don’t hesitate to leave a comment in the box below, I will get back to you as soon as possible.


Weight loss detox cleanse, better thinking better results

Weight loss detox cleanse, better thinking, better results If you have been thinking about giving weight loss supplements a try, continue reading to find out more on ProVen, and if this product can back up it’s claims.

Giving notice to the rise of many products on the market these days such as weight loss products, and products that will detoxify your system, it can be a difficult thing to know which product is best and which one will give you the results that you want to achieve.

Then there is also the threat of many products out there that don’t even work, regardless of all the big claims they make.

Is just sticking to a healthy diet full of rich nutrients enough to lose weight? or do you need to have a good supplementation product in place, in order to receive the best benefits possible from losing weight?

This review is promoting Clickbank. If you click on an affiliate link and purchase a product, I will receive a commission, but at no additional cost to you.

ProVen, what is it?

Proven is an all natural product, so unlike many other products out on the market these days that are not all natural, you can feel safe with taking proven as I do when I take supplements.

I always feel better about taking products that are all natural so you don’t need to worry about any unnatural side effects.

Proven Is manufactured in the USA and is FDA-approved, and in a certified facility followed by precise standards.

ProVen is 100% all natural and a non-GMO product. If you are suffering from any medical conditions, as with any other drug, it is recommended to consult with your doctor first.

ProVen is used by many people for anti-aging and as a nutritional supplement for weight loss. It is also a great product for cleansing your system and detoxifying it.

ProVen has eight special nutrients precisely measured out and scientifically proven to improve a deep sleep state and enhance natural metallic regeneration in both men and women.

Restoring your health, burning fat and helping you to feel younger are all very attainable with consistent use of Proven.

If you are interested in purchasing ProVen, CLICK ON THIS LINK.

Do you need weight loss supplementation?

Generally if you follow a healthy diet and get an adequate amount of exercise every week, you should be able to successfully lose weight.

Many times it can be difficult to get enough of the proper nutrients into our system, being busy with work and school, often it can be difficult to find good food at the store that isn’t filled with so many preservatives and chemicals.

If you feel the need to take a weight loss supplement, it can be very understandable, because many people’s diets are lacking and it can be hard to get the proper nutrients in.

Often it can be difficult to know exactly what the best weight loss product is, but many of the products out there are not all natural and the sellers of these supplements may state claims that their products will help you to lose weight by blocking the absorption of fat and carbohydrates.

But the blocking of absorption, fat or carbohydrates is not scientifically proven to help with weight loss.

Often the best thing to do is to supplement your diet with good vitamins, and if you use a weight loss product, it should be an all natural product like proven.

How does ProVen work

The number one fact why proven is so beneficial is because it is an all natural product that is shown to benefit your overall health. Another fact is that proven is known for packing their supplements full of antioxidants as well as many vitamins.

One of the many great facets of proVen, is it focuses on products that are shown to influence many benefits to your overall health. Another benefit of proven, it is known to aid your liver in a detoxification process.

For instance, one of the ingredients in proven is grape seed extract. Grape seed extract is known for having the ability to reduce the toxins that can build up in your body after time and these toxins can have a harmful impact on your liver.

Another benefit of using ProVen is it has fiber which can help with slowing the digestion process down. When we can slow the digestion process, we are going to feel full for a longer period, which may keep us from overeating.

Green tea is another ingredient in ProVen. Green tea includes caffeine which can help with increasing our energy levels, and when our energy levels are increased we will have more energy to get through the day as well as more energy to burn more fat.


Also contains tea complex, Indian rhubarb, beta glucan, slippery elm and arabinogalactan.


  1. No harmful toxins
  2. No laxative induced ingredients
  3. All natural
  4. Proven doesn’t promote outlandish weight loss claims


  1. Only in-house testing done
  2. On-line purchase only
  3. Reasonably new to the market


Proven focuses on weight loss as being a healthy alternative than losing weight through taking products that are not all natural and could have a negative impact on your health.

These health benefits that you can see from using ProVen are a decrease in your cholesterol levels, a decrease in the risk of getting a cold.

ProVen focuses on the long term aspects of your health and not the short term weight loss results which can have dangerous results.

To get an idea of other weight loss alternatives, you can check out one of my reviews simply by clicking on this link.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

Bodyweight circuit exercises, for beginners

Pushups for bodyweight training

Bodyweight circuit exercises for beginners is a trending subject in 2020. This information is based on relevant searches done in Google.

This naturally stands to reason that since the covid-19 pandemic has affected so many people, body weight training makes it easy for people to train at home without having to go to the gym and risk getting sick, aside from many places, including gym’s getting shut down during this pandemic.

Even before the onset of the covid-19 pandemic, body weight training exercises have become a popular thing with many people over the past few years.

Today we will be taking a look at doing body weight exercises as a circuit, and the exercises will be targeted more for the person that is new to training and is looking for a good way to incorporate compound exercises for large muscle groups without additional weights.

Why body weight exercises have become so popular

Since the covid-19 pandemic has taken an effect on people on a global scale, many gyms have shut down and is causing people to stay at home and train. Not everyone has the equipment or the space at home to set up all kinds of workout equipment.Born Tough

Even before the covid-19 pandemic has made an impact on people, body weight exercises have been a trending thing these days, not only this year, but it started approximately a few years back. Before 5 years ago, you never heard people talking about using body weight exercises as a norm for their workout programs.

Why body weight exercises as a circuit

Bodyweight exercises can yield great results over a short duration. Since there is no workout equipment involved, you can make quick and easy transitions between exercises with short rest intervals.

You can combine cardio with strength training by performing cardio sessions such as burpees and strength training exercises. Following this style of training will keep your heart pumping while developing muscle size and strength.

Bodyweight circuit training has the capacity to burn fat at a higher rate and will trigger a higher metabolism. Even after your workout is over, your system will still continue to burn calories at a faster rate than normal.

Just a half hour training session will increase your metabolic rate for 10 hours. No matter what fitness level you are at, it will be a challenge. Bodyweight training can be easily modified whatever your fitness level or age.

Simply resting for shorter periods, adding extra reps, performing the exercises quicker or slower to match your needs or preference are easily attainable with body weight training and you can do this type of workout virtually anywhere.

The importance of compounding

Compounding your exercises is a great way to incorporate a training program for building muscle size and strength because compound exercises work more than one muscle group at a time so they will naturally burn more calories and they take more energy to perform.

Compounding your exercises as a whole works the large muscle groups which are a good way to build muscles instead of relying on doing so many exercises that work only one muscle group at a time like spending hours doing reps with dumbbell fly’s or front laterals.

You can spend hours working out on exercises like dumbbell curls and side laterals which feel good doing them and they are good exercises for working out the muscles, but to get serious with adding muscle to your frame, the best way to go about doing that is spending the majority of your workouts performing compound moves.

Dumbbell curls work great for developing the biceps, but they do not involve more than one muscle group like compound exercises do.

These exercises will stimulate the larger muscle groups and will give you the greatest chances of developing muscle size and strength, and you will want to make sure that you perform the compound exercises in the earlier stages of your workout so that you have more energy to perform these compound exercises.

Simple compound training exercises

If you want to incorporate some of these other non-compound exercises that only stimulate one muscle group at a time, you can by all means add them in at your own discretion, but that is also to say if you have the availability of free weights, and whether if you workout at home or a gym, or if your gym is open.

The exercises included in this post are designed more for the beginner, if you are more experienced with you’re training, you can by all means incorporate this training program as well, the exercises laid out in this post are your standard compound exercises and are a great route for getting you going on you’re training.

When you perform these exercises in a circuit, you will be performing each one back-to-back moving swiftly from one exercise to the next, and once you have completed all five exercises, take a 1 – 2 minute breather and then repeat these five exercises over again.

The rep scheme that you follow is dependent on what you’re training goals are. If you want to work on developing muscle, work at an 8-12 rep scheme, if you are more interested in developing your cardiovascular health or lose weight, go for 15-25 reps.

It is always important to stretch before getting in a workout.

If you are brand new to working out, you may want to start out performing 1 Circuit of these 5 exercises, and after you have grown accustomed to doing them and feel comfortable, you can move on to performing these exercises for a second circuit, so on and so forth.


As with any training program, you will need to exercise time and patience before you start to see much of any results, but the important thing is that once you have started on something that you feel serious about, it is important that you stick with it and keep pushing hard to see the results that you desire.

Another thing is if you are new to training, you might want to check with your doctor first before getting started on any training program, because incorporating a high intensity workout such as this that involves compound exercises in a circuit can be quite vigorous and demanding on your heart and lungs.

When following a rigorous training program, it is necessary to take in the proper nutrition required for energy and building muscle, sometimes it can be difficult to take in the adequate nutrients that we need just from food alone, so I invite you to check out one of my reviews on supplementation.

Best BCAA's

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

What’s the best diet for weight loss – and maintaining energy

Fresh vegetables are a necessity for a healthy diet.

This is a common question that people ask when they want to start losing some weight, they are not sure what to eat or how much. What’s the best diet for weight loss and maintaining energy

There are various types of diets, but do they all lead to the same destination and with the same healthy outcome? Today we will be taking a look at some of these different kinds of diet plans and find out which are your healthier alternative.

Next we will be taking a look at some more popular diets and seeing exactly how they measure up to your weight loss expectations and just how healthy they are.

Paleo diet

The Paleo diet is centered around the idea of eating like our prehistoric ancestors did which their food options were basically limited to whatever they could hunt, fish or gather such as any available vegetables.

Is the Paleo diet safe? The people in the paleolithic period ate whatever was available to them, that is generally thought of as meat and poultry because they were hunter’s of their surroundings.

Cave people were hunter’s of their surroundings, if they were surrounded by various animal life, that’s what they would eat and is what they were thought of as eating, as their norm. Some paleolithic people lived in tropical habitats, so they ate a variety of plant and animal foods.

So is a Paleo diet, something that is strictly confined to meats and protein ‘accurate’? Depending on their surroundings, paleolithic people didn’t necessarily eat just meat.

The general idea behind following the Paleo diet is eating a diet of proteins from meat, but is that healthy? If you eliminate dairy products, that can put you at a risk of vitamin D and calcium deficiencies, that can lead to bone health issues.

Consuming just meat will put you far beyond your daily recommended values, which will in time lead to heart and kidney disease and cancer. Some people insist that you need to reduce carbohydrates in your diet to be successful with losing weight.

This all depends on what kind of carbohydrates you are consuming. Complex carbohydrates such as fruits, vegetables and whole grains are important for our brain functionality and muscle function.

Filling our diet full of refined carbohydrates is doing little if any good for our waistlines and health.

It’s good to eat more of a well-balanced diet instead of restricting it to eating too much of one thing and not getting enough of another. Overtime eating a diet too high in meat can raise lipids and LDL (low-density lipoproteins) or bad cholesterol which can increase the risk of heart disease.

Eating a healthy diet can have many benefits.

Low carbohydrates can lead to ketosis (high rate of fat used for energy) and anyone interested in following the Paleo diet should see a doctor first in case you are at risk of kidney, heart, pancreatic and liver disease.

Mediterranean diet

People who live in areas bordering the Mediterranean Sea have been acknowledged as living longer and healthier. They eat healthy and live an active lifestyle and have a tendency of managing weight control.

Mediterranean’s generally eat a diet high in produce, yet low in saturated fat, sugar and red meat. Their diet has many healthy benefits that promote brain and heart health among other great benefits like diabetes and cancer prevention.

The Mediterranean diet can be a good way to lose weight, although some people are afraid that following the basics of a Mediterranean diet like avocados and olive oil will keep them from losing weight.

Research suggests that eating a healthy diet like the Mediterranean, creating a calorie deficit, eating fewer calories than your daily recommendation and burning off anything extra through daily exercise will get you headed in the right direction.

Low carbohydrate diet

When a low carbohydrate diet comes to mind, most people generally think of the ketogenic diet. The keto diet is rich in protein and fat, but low in carbohydrates. The diet is high in red meat, includes processed meats, sausage, cheese, nuts and oils.

The consumption of protein in this diet is well over the general recommendation and the fat content is low quality fat from processed meats and consume very little fruits and vegetables. The typical diet consists of approximately 50% carbohydrates, but the keto diet is very restrictive in this matter.

People that suffer from kidney disease need to be very cautious about following a diet like this because it could worsen their condition. Other symptoms to be aware of from following a keto diet are feeling tired due to a lack of healthy carbohydrates, nausea, bad breath, constipation, vomiting and difficulties sleeping.

The reason that so many people like to follow the ketogenic diet is because it supports a higher rate of weight loss as compared to a diet that is rich in healthy carbohydrates such as the Mediterranean diet, although the weight loss results that you experience at first with the keto diet generally don’t last that long.

Something to keep in mind is these rapid weight loss diets that promote rapid weight loss have a tendency to lead to a higher rate of mortality. For better long term results, a balanced diet with healthy fruits and vegetables, fish, chicken, whole grains and plenty of water will give you the best, “long-term” results.

Low fat diet

It’s basically a general idea to keep your fat intake low if you want to lose weight, but when you go shopping for food, how do you know exactly what you are getting? Many food manufacturers will label their food as being low fat, although they are still relatively high in fat.

Not all fats are created equal, set your diet high in healthy natural food and do your best to avoid foods that are high in saturated and trans fats. Many of the food’s that you find at the store have saturated and trans fats added to them to preserve their shelf life.

These unhealthy foods can increase your chances of a heart attack and heart disease along with a good deal of other health related issues.

Polyunsaturated fats like Omega-3 and Omega-6 fatty acids along with monounsaturated fats can be important for basic functions of your body as well as your health.

Below I have a list of some (more) healthy choices that are high in the kind of healthy fats that your body needs.

  • salmon
  • seeds
  • almonds
  • walnuts
  • cashews
  • avocado
  • peanuts
Maintain an energetic lifestyle through eating a balanced healthy diet.

It’s important to eat a diet high in these essential fats, but eating a diet high in saturated and trans fats like foods that come highly processed are just bad news waiting to happen, and they have very little nutritional value.

Maintaining healthy energy

Keeping a healthy diet of lean protein found in white meat like chicken and fish, fresh fruits and vegetables, preferably raw because when they are cooked you will lose too much of the healthy nutrients in them.

Following a healthy diet like this will reflect, in not only weight loss, but it will also reflect in how you feel and the energy you feel which will reflect in your everyday tasks. People that consume too much junk food, processed foods and food that is too high in fat will in the long run suffer the consequences of not giving their bodies what they need.

The outcome of neglecting your health by following an unhealthy diet can be low energy and fatigue, but realizing the importance of following a proper diet and the impact it will have on your health might prompt you to make better choices with your diet.

After extensive research, daily food recommendations were established as a role for good health through nutrition. The whole point behind this is so that people can understand and appreciate that following a healthy diet, we can get the appropriate nutrients we need for good health.

Research has shown that fruits and vegetables, whole grains and low saturated fats can protect your body from high blood pressure and heart disease while eating a diet high in saturated and trans fats and not eating the recommended allowance of fruits and vegetables can cause diseases.


For further reading, you can visit one of my product reviews on supplementation for a better understanding on how including supplements in your diet can lead to better health and results in your training.

If you have any questions or comments, please feel free to leave them in the box below and I will get back to you as soon as possible.

Kettlebell workout exercises – vs dumbbells

Kettlebell swings

What is the advantage of using kettlebells over dumbbells? kettlebell workout exercises – vs dumbbells

Kettlebells can be implemented in the same fashion as dumbbells. Depending on how you workout with them, there will be little difference between them. Some people you see in the gym insist that its a waste of time doing the same exercises with kettle bells as you would with dumbbells.

Kettlebells should be used for pendulum type exercises such as kettle bell swings because the weight isn’t balanced in the same way as a dumbbell. Different tools for different goals.

Your typical exercises like curls and dumbbell presses that you would normally perform with dumbbells are best performed with dumbbells. You can do these standard exercises with kettlebells, but the balance will be different and the kettlebells may put too much strain on joints like your wrists, elbows and shoulders.

I don’t suggest that one is better than the other, each works best for its own type of weight-training. For the most part, it comes down to what your goals are and don’t be afraid to switch workout styles around frequently.

How does balance come into play?

Kettlebell swings are a great way to increase your heart rate, burn extra fat and tone muscle, but where they make a difference compared to working out with the standard dumbbell is how kettlebells can target your muscles in a different manner.

Kettlebells are a very useful tool for people interested in building a base of strength and mobility. Many times people are afraid to overload their system pounding out heavy squats and deadlifts.

Instead of lugging a heavy barbell over your shoulders, you can perform these exercises with a pair of kettlebells and drop the risk of injury or accident. You can also spice up your leg workout using kettlebells for lunges and the farmers walk.

Kettlebells also work great for more dynamic movements, where a dumbbell or barbell may be more difficult to use.Kettlebells and dumbbells

What is the objective of using dumbbells?

Dumbbells are a great way to stimulate your muscles when performing standard muscle building exercises that you can otherwise do with a barbell, but with the fixed position that a standard bar gives you, you will be able to lift more weight, but you will get a less range of motion than you would with dumbbells.

For example, when doing barbell curls your hands are in a fixed position, “palms facing up”, but when you do the same curl with dumbbells, you are open to rotating your wrists which will target your biceps at a different angle.

The best way to stimulate a muscle for growth is to target it from different angel’s. Another variation that you would perform with dumbbells but would otherwise be difficult to do with a barbell are the hammer curls.

Another variation that you can master when using dumbbells over a barbell is the dumbbell row. Barbell rows you pull the weight back to your midsection with very little shoulder movement, with dumbbell rows you can get that extra stretch by letting the dumbbell swing forward along with your shoulder at the bottom of the exercise.

What is the objective of using kettle bells?

Unlike the standard dumbbell, a kettlebell’s center of mass is extended beyond your hand, this implements a swinging movement. The kettlebell makes swinging movements easier with added safety, grip, arm, wrist and core strengthening.

The weight of a kettlebell is distributed unevenly and the unique shape of a kettlebell provides for easier handling. While the kettlebells unique design won’t necessarily make it easier to do the exercises that you would normally do with a dumbbell, the kettlebells design will make it easier to perform any swinging type of exercise which are designed to implement muscle targeting to an all new level and will help with increasing calorie expenditure.

Training with both dumbbells and kettle bells

I have always talked on the importance of switching things around in your training and keeping things fresh. Barbells, dumbbells and weight machines are all great ways to work your muscles and keep your results coming, but different aspects of your training can still become stale and as they always say, “variety is the spice of life”.

Kettlebells don’t only fit into the realm of building muscle and strength training, but kettlebells also come in handy for programs such as HIIT training.

You can include a lightweight pair of kettle bells into your HIIT training routine for added resistance, and after the additional weight gets to be a little much, you can always drop the weight and push on further without the added weight of kettlebells.

Kettlebell exercises

Below I have a list of 8 kettlebell  exercises that you can do at home or in the gym. These exercises are all great for building muscle, strengthening and carving out the physique that you have always wanted.

1- kettle bell swings

Kettlebell swings are great for your gluts, legs, and lower back, you can go heavy, but you should get a good technique down with a lighter kettlebell before adding too much weight. To perform a swing with proper form, you have to thrust your hips to get the kettlebell up, don’t use your arms.

2- hand-to-hand swings

Use the same exact form as regular swings. The only difference is you only have one hand on the kettlebell and switch hands at the top. Switching to one-handed swings isolates one side at a time which makes it harder and helps improve stability. You’ll need to use a lighter weight than with a regular swing, since you’re only using one arm.

3- figure 8s

This is the most complex of these exercises. The hinging movement is similar to swings, but instead of swinging the bell forward, you swing it with one hand from your rear to the chest. Figure 8s will add more arm work because its similar to an uppercut as you transition through.

4- halos

This move works your shoulders, chest, and core. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.

5- Russian twist

Sit with your legs bent and feet flat on the floor. Lift them up off the ground, crossing legs, and leaning back about 45 degrees with the kettlebell in front of your chest. Rotate your torso from left to right by twisting at the waist and swinging the kettlebell across your body.

6- sumo deadlifts with high pull

Your form should be similar to a traditional deadlift, except your legs should be wider than shoulder-width distance and your feet should be turned outward. You might need to go lighter here than with a deadlift, because you’re adding in arm work.

7- push presses

This move mostly works your arms, but also involves the hamstrings, calves, and gluts. The bend in your legs will be less than a full squat, approximately a 3 to 4 inch dip. Try to keep the dip and press all in one fluid motion, the additional leg movement will make the press go smoother.

8- farmers walk

Grab a pair of kettlebells, one in each hand, keeping your back flat and core engaged the same way you would for a deadlift. Hold both kettlebells in the center of the handle, walk forward 30-50 feet, turn and repeat the farmer’s walk back to your starting point.


Kettlebells and dumbbells can easily be identified by their appearance. However, without a deeper knowledge of application to training and bio mechanics, the physical differences have very little bearing.

For example, it’s easy to see that in appearance, the kettlebell and dumbbell look very different from one another, but how will this change the kettlebell’s best uses in training? and will the evenly displaced weight of the dumbbell heads shift the mechanics of the application?

Kettlebell differences

  • Constructed with cast-iron
  • Weight sits below the handle
  • Handle can accommodate two hands

Dumbbell differences

  • Construction varies
  • Weight is evenly displaced
  • Handle accommodates only one hand

The physical differences are pretty easy to see, but understanding their mechanics is crucial for application. Each implement’s their own use in training.

For further reading-

You can check out one of my reviews on supplementation for a better insight into muscle building products, their benefits and how they can impact your diet for better results.

Also check out Gold Standard 100% Whey protein powder.

Having the proper motivation and mindset is a big part of achieving your goals, If you don’t have the determination to keep progressing forward, It will be difficult to realize your full potential. Often I find my motivation through reading informative content such as Muscle & Fitness.

There are other great ways that can help you with developing the motivation to keep progressing forward on your journey, like searching out a wealth of great information such as YouTube videos.

Whatever you find to be your best motivators, stick with them, because they will be your best friend in seeing you through with whatever the goal is that you are interested in accomplishing.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

What’s the best protein to build muscle – keep your muscles growing

Protein for building muscle.

Anyone who has ever set foot in a gym with the slightest interest in building muscle has wanted to pack on as much muscle as humanly possible in the shortest amount of time. But when it comes to building a lot of lean muscle, it naturally takes the proper kind of diet along with supplementation aside from just lifting weights.

What’s the best protein to build muscle and keep your muscles growing is a common theme behind many gym-goers with a mission to accomplish their muscle building dreams in as limited time as possible.

In today’s subject, we will be discussing what some best choices of food are for building lean muscle and keeping your diet lean. We will be determining how much protein you will need, finding a meal plan that works for you.

We also will be taking a look at the importance of supplementation along with a solid diet for building muscle. So if you have been looking for the proper diet for your needs and the proper supplementation for your diet, you can find the answers right here.

Determining how much protein you need:

Getting enough of the essential protein in your diet is an important part of muscle building, just as much as it is lifting weights. The question that many people ask, is exactly how much protein they need in order to build muscle.

Muscles are for the most part made of protein and are continuously being broken down and rebuilt. To gain muscle, your system needs to synthesize more muscle protein than it breaks down.

There needs to be a positive protein balance in your body which is called a nitrogen balance, because protein is high in nitrogen. People who want a lot of muscle need to eat a larger amount of protein. It’s well documented that a higher protein intake helps build muscle.

People that want to keep muscle they’ve already worked for, may need to increase their protein intake when losing body fat, because a high protein consumption can help to prevent muscle loss that generally occurs when dieting.

A typical recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. Studies indicate that a protein intake of slightly higher than 1 gram of protein per pound (2.2 grams per kg) is better.

Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate. If you are carrying a good amount of body fat, using your lean mass instead of your total body weight is a good idea because lean muscle is what determines the amount of protein you will need.

Your top choices for protein:

Fish is an excellent source of lean protein.

There are many great sources of protein that you can include in your diet, but the best ones are the leaner choices which would typically include white meat such as chicken, turkey, and fish. Other great options are Greek yogurt, cottage cheese and eggs.

I have published a post recently on the difference between chicken eggs and turkey eggs. Turkey eggs are much bigger so there is naturally a higher fat content in them, but the fat content that is in eggs are good for you. Eggs have plenty of (omega-3) fatty acids which are essential for your diet and building muscle.

Red meats have more myoglobin, which are cells that transport oxygen to muscles in the bloodstream. White meat is generally classified as poultry (chicken and turkey), while red meat typically refers to beef or pork. The biggest difference between the two is fat content.

White meat is a leaner source of protein, with a lower fat content. Red meat contains higher levels of fat, but also contains higher levels of vitamins like iron, zinc and B vitamins. Iron in red meat is called heme, which is more easily absorbed by the body compared to iron found in plant sources.

Red meat may contain more vitamins and minerals, but high consumption of red meat has been linked to increased occurrence of certain cancers, specifically colorectal cancer.

Both white and red meat have benefits. If you eat meat, it’s a good idea to include small amounts of both in your diet. Choose leaner cuts of red meat, like those that end in “loin” such as sirloin or tenderloin. You should trim visible fat around the edges to reduce fat intake and avoid charring while cooking.

Coming up with a meal plan:

I know, you are probably thinking that this is the worst part of the diet is coming up with a meal plan, because this is the part that involves weighing out your food portions and keeping track of proteins, carbohydrates and fats, but if you don’t track these areas, it will be a difficult trying to keep track of what you are eating and knowing if you are eating enough of the proper nutrients, or maybe even too much.

When it comes to the basics of setting up a meal plan, your meals should be portioned out so that your carbs and protein will be equal for most meals. To supply your body with all the critical nutrients you will need to eat six times per day.

To amp up the muscle growth, you will need to focus your meals around workouts and the time of day. Training days you will need more carbs, approximately 2.5 grams per pound of body weight and your post-workout meal will need to be higher in carbs to support the energy needed to burn through your workouts.

You will need to shoot for the most of your carbohydrates early in the day, while your later meals are mostly protein. This gives your body the amino acids it requires. Insulin sensitivity will tend to be lower later in the day, avoiding carbs helps prevent fat gain.

This pizza looks healthy, but may not be your best source of protein.

Protein consumption should be maintained at a high level, try to aim for as close to 2 grams of protein per pound of body weight. On workout days you need about 20 calories per pound of body weight, but on rest days shoot for only 14 calories per pound.

Finding the right supplementation for your needs:

There is no supplementation that could ever be good enough to replace a proper diet. Food full of proteins and carbohydrates as well as the right kind of fats are important for building muscle and promoting health, but it is always a good practice, as most other weight trainers also do, is to include some form of supplementation in their diet, because a good diet alone might be lacking in some nutritional areas that you need, and supplementation is a good way to fill the gaps.


You should see the importance of following a healthy diet and taking in enough of the proper protein to build muscle, but not the types of protein such as red meat which tend to be higher in fat and can diminish the hard work you have put in on your diet if you are trying to lose weight but want to maintain the muscle.

Along with a healthy diet high in protein, it is an essential part of the diet to include supplementation. For all you people out there seeking to build muscle, you will naturally want to have a higher amount of protein in your diet, so it naturally stands to reason that you will want to supplement your diet with a protein powder.

To check further into some information on a good protein supplementation, you can check out one of my product reviews on Gold Standard 100% Whey protein powder, Simply click on the link here.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

Joint pain relief with CBD oil – CBD product review

CBD oil

CBD oil and a wide variety of hemp products

Sports trainers, fitness enthusiast’s and bodybuilders alike all go through joint pain at one time or another, but if you train with maximum intensity and fall into one of these categories, or you are into a physical training program as a pastime, you have likely searched for the best way to get relief from your nagging joint pain.

What is the best way? Can you get joint pain relief with CBD oil? In this CBD product review, we will be taking a look at CBD’s effectiveness for joint pain, is it safe to use and can CBD promote other health related benefits?

If you have spent any amount of time in the gym training, you know that it is a lot of hard work, perseverance and persistence, then when joint pain creeps in, you don’t have the time to deal with this setback and want to keep moving forward with your training and goals, so I personally know how important it is to keep my joints healthy.

This review will be covering the facts about CBD oil, and it’s many benefits so that you can keep your joints and health running along smoother and continue to see better results in and out of the gym.

This is a product review promoting Dr Strains, if you should click on an affiliate link and purchase a product, I will receive a small commission but at no additional cost to you.

Can you get joint pain relief with CBD oil?

Studies are limited regarding the effects of CBD oil on joint pain, although research has identified a clear relationship between the two. CBD may address conditions related to chronic pain, including anxiety and sleep disorders.

Many people use CBD oils to relieve symptoms of joint pain, although more scientific research is needed. Joint pain affects people around the world on a grand scale and is associated with a wide range of ailments.

CBD for pain reliefBased on how CBD oil can affect key brain receptors, it shows promise for those searching for an alternative treatment option in the hopes of lowering pain and inflammation. It may also address conditions related to chronic pain.

How effective is CBD oil?

CBD is one of more than 120 compounds known as cannabinoids. Unlike other cannabinoids such as tetrahydrocannabinol (THC)

CBD does not produce a “high” or any adverse effects, this is because CBD does not affect the same receptors as THC.

We each have in our body, an endocannabinoid system (ECS) that receives and translates signals from cannabinoids. It produces cannabinoids of its own which are called endocannabinoids. The ECS helps to keep our functions normal such as sleep, immune-system, and pain.

When THC enters the body, it produces a heightened sense by affecting the brain’s endocannabinoid receptors. This activates the brain’s system by producing chemicals such as dopamine.

Is CBD oil safe to use?

CBD is an oil, but CBD is also sold as a vaporized liquid, an extract and an oil-based capsule.

Currently the only CBD product approved by the Food and Drug Administration is an oil called Epidiolex.

CBD has been approved to treat two types of epilepsy. While CBD is being studied as a treatment for a wide range of conditions, including schizophrenia, Parkinson’s disease, diabetes, anxiety and multiple sclerosis, research on CBD is still limited. If you plan on using products containing CBD, talk to your doctor first.

Can CBD oil promote other health related benefits?

There have been claims that CBD oil can treat a wide variety of health problems,  you will find them listed here.

  • Chronic pain
  • Anxiety
  • Depression
  • Acne
  • Anorexia
  • Depression
  • High blood pressure
  • Muscle spasms
  • Epilepsy
  • Parkinson’s disease
  • Insomnia
  • Glaucoma
  • Drug addictions

CBD pros

CBD’s health benefits include treatment for depression, combats anxiety, fights cancer, reduces seizures, and helps with insomnia. Another pro, and CBD oil’s biggest claim is its anti-inflammatory powers that can treat everything from back pain to arthritis.

CBD cons

High levels of CBD oil could cause diarrhea. Therefore, it is better to lower the dosage to avoid diarrhea. CBD can cause changes in appetite and weight In some people. CBD oil has been linked to loss of appetite and It could cause dry mouth.

Some people may deal with increased appetite. This kind of change in eating patterns can result in either weight gain or weight loss.

CBD oil may cause feelings of drowsiness and fatigue. Depending on how you consume this product, the feeling could last for up to six hours. It could also cause a minor drop in blood pressure, resulting in an initial feeling of dizziness or lightheartedness.

This substance could be damaging our livers in the same way as alcohol and other drugs. Using CBD too much can mean that you are harming your liver. There is no need to panic as long as you are using it sparingly.

CBD oil can interact with medications which can be dangerous at times. If you have blood pressure issues and you are taking prescription drugs, the wise choice would be to consult your doctor.

There are many results that suggest CBD may provide a safe, powerful natural treatment for many health issues.

How to take CBD oil

With an expanding variety of cannabidiol products each are taken in a variety of different ways, including oral ingestion, topical application, inhalation and sublingual administration.

When taking CBD oil, the best method may depend on your health goals and personal preference and is a wise decision to discuss your usage with a doctor.


There’s been a lot of great news about the benefits of CBD, but there has not been a lot of scientific research, so it may be of benefit to talk to your doctor before starting CBD.

You can do further research on Hemp products in this review, simply go here.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.


Back training at home – without weights

Building a muscular back.

These are some difficult times we are living in right now with the covid pandemic going on, with more people trying to stay at home and keeping themselves distanced from others, it can be a challenge to get a good workout in, but there is definitely the option of training at home and not everyone has access to free weights or weight machines in their own home, so I thought this would be the perfect opportunity to introduce back training at home without weights.

Back training is a very rigorous type of workout that can take a lot of energy. So in today’s post I will be covering some back training exercises that you can do in your own home without weights, the only additional apparatus you will need is a door-jam bar.

The type of chinning bar that I use is a door-jam chinning bar which I feel works perfectly sufficient to accommodate what I need to achieve in my own back training routine at home. So for anyone who is interested in training at home and would be interested in some exercises for back you can do in your own home as well as some tips and tricks, follow along as I will lead you on this in-home back training routine.

What types of exercises work best?

I have found that the best, and actually only back exercises are ones that are referred to as combination moves which means that you are working more than one muscle group at a time. For example barbell rows stress the back, but there are other muscle groups that come into play, such as biceps and rear deltoids.

Since this post is talking about exercises that you can do without weights, obviously barbell rows do not fit into this category, an exercise that you can do in place of the barbell rows are wide grip pull-ups, this is not the typical kind of pull-ups you are thinking of when using a chinning bar, but rather you put two chairs back-to-back with a bar or even a broomstick braced across the back of each chair, lie down on the floor on your back between the chairs grasping the bar and you pull yourself up keeping your heels on the floor, this exercise is a great rowing exercise which is simulating the barbell rows.

Other exercises that will work great for training your back are various chinning exercises. First there is wide grip chins keeping your palms facing away from you with a slightly wider than shoulder width grip, second is the reverse grip chins, you have your palms facing towards you with a shoulder-width grip.

The final exercise I have listed are hanging shrugs which are a different variation that you can use in place of the barbell or dumbbell shrugs. Some people like training traps with shoulders while others like training their trap muscles with back, I have tried both variations but I for the most part have always enjoyed training traps with back.

When performing the hanging shrugs, you can either have your palms facing away from you or facing toward you, it is a personal preference, although rotating your hands either way will target your traps at a different angle, it may be best to try performing this exercise with both hand grips and see which way you prefer the best.

Start this exercise out with a shoulder-width grip hanging down with your arms at full length and slowly shrug body weight upwards not using your arms, just strictly use a shrugging motion. This exercise is a completely different variation to the typical shrugs that you may be used to, but when you perform this exercise right, and get used to performing them, they can be a very effective method.

The importance of combination moves

Combination moves can be a very effective way to train anybody part, especially if you are training for muscle size. When it comes to back training, any exercise that you do for back will involve other muscle groups. The only exercise in this program that would be considered an isolation move would be the hanging shrugs, when it comes to any of your typical rowing moves or chinning moves, they will all involve more than one muscle group at a time which is excellent for muscle stimulation as well as burning calories and speeding up your metabolism.

How often should you train back?

If you are new to weight training, I would suggest that for your first six months of training you stick to training each body-part once per week, once you have graduated to six months of training, you can increase your training sessions to twice a week per body part. This not only goes for back training, but any muscle group that you train.

What exercises are best for each individual back segment?

For this list of body weight back training exercises, I have a list below of each exercise noted with its typical muscle range that it will work.

  • Broomstick pull ups

This exercise is a rowing move, so it will typically work the overall thickness area of your back.

  • Wide grip chins

Wide grip chins will develop the width, or upper lateral muscles of your back.

  • Reverse grip chins

Reverse grip chins target your lower lateral muscles.

  • Hanging shrugs

Hanging shrugs develop the trapezoids (traps)


Back training never used to be one of my favorite muscle groups to train because they can take a lot of energy out of you, but after consistently training back and training in as efficient manner as possible, that is making the best use of my time with training, making sure that I train back with maximum intensity, I started to see decent results and soon back became one of my favorite muscles to work.

Once you get used to performing these exercises that I laid out in this article, you can experiment and come up with some different variations of your own and customize your own personal back training program.

After training back, I always make it a point to take in some protein immediately after a training session. I always like to rely on using Gold Standard 100% Whey protein powder with milk.

If you are interested in checking out a product review on Gold Standard 100% Whey protein powder, simply click on the link.

If you have any questions or concerns, please feel free to contact me or leave a comment in the box below.

Why are energy drinks bad for you? What’s wrong with drinking them?

High energy drinks.

Do you leap in a single bound to the fridge for a monster energy drink anytime you get the urge for something to wet your whistle? Or do you feel a little more comfortable with the idea of filling your glass with H20 to quench your thirst?

So the question that comes up is “why are energy drinks bad for you, and what’s wrong with drinking them”?

There’s a large crowd of people visiting the supermarkets that will gladly stand in line to purchase monster energy drinks and a whole slew of other sugary brands, than settle for anything they feel will bring them less value.

What is the value you are looking for when purchasing one of these energy drinks? Is it the jolt of adrenaline you get when downing a can? Is it the sweet flavor, the catchy brand name or all of the above?

We’ll, whatever the reason may be, we will cover what exactly is in a can of energy, if it is actually doing you any good, or more harm than good, and what are some better alternatives.

Why the craze?

There have been reports showing that young people who are becoming overly obsessed with drinking high energy drinks to boost their workout production have had negative effects from drinking these energy drinks, such as Monster Energy drinks or Red Bull just to name a couple.

Some cans of these energy drinks contain as much as 13 teaspoons of sugar and the equivalent of caffeine that two cups of coffee have. There is much growing alarm from what these drinks are doing to young people and their health.

There are people campaigning to get legislation to urgently put age limits on these drinks. Something obviously needs to be done about these products because often parents have little idea that their children are consuming these energy drinks or to a high level that they are.

What’s in a can?

The main ingredient in these high energy drinks that is causing alarm and much concern is the high caffeine content which is a drug that can be found in many everyday products such as sodas, coffee and a numerous amount of energy drinks.

Their effect that people are looking for, especially young people and people that are sports enthusiasts and weight trainers looking to get a high from its effect are, alertness and a better ability to concentrate. A person may also experience insomnia, irritability, headaches and nervousness.

Below is a list of ingredients that you will find in a typical can of Monster energy.

*L-Carnitine: an amino acid

*L-Tartrate: antioxidant.

*Caffeine: It is a stimulant that is naturally occurring in many plants such as coffee, tea and cacao beans.

*Sorbic Acid (Preservative)

*Benzoic Acid (Preservative)

*Niacinamide (Vitamin B3)

*Sucralose: this is added sugar. Sucralose is sold as Splenda, and is roughly 600 times sweeter than table sugar.

*Salt: sodium is found in energy drinks to help replenish electrolyte loss.

*Inositol: this is also known as vitamin B8. It is a naturally occurring sugar.

*Guarana Extract: when combined with caffeine from other sources, guarana can provide additional stimulation.

*Pyridoxine Hydrochloride (Vitamin B6)

*Riboflavin (Vitamin B2)

*Maltodextrin: this is a sugar that’s made from starch and a carbohydrate supplement to provide energy.

*Cyanocobalamin (Vitamin B12)

Monster Energy caffeine has 80 milligrams per serving, or 160 milligrams per can. This is the same amount of caffeine found in Rockstar ingredients.

Does it matter what I drink?

Researching a little on the topic, there may not be much of a difference in the caffeine content between a high energy drink and coffee, but being a coffee drinker myself, coffee is typically consumed over a longer period and sipped, but I think you will find that sports drinks, especially with younger people are consumed at a faster rate.

Incidents involving young people consuming high energy drinks to boost their workout performance, the beverages were likely downed in a short period and possibly consuming more than one in a relatively short time.

I am not to say that you should cut out consumption of energy drinks, but I believe that more people should be aware of the dangers of consuming energy drinks, especially high consumption and in relatively short periods.

What are better alternatives?

There are various great alternatives to downing sugar loaded, high caffeinated energy drinks. Below is a list of some healthy alternatives to give your energy a boost and may help with improving your overall health.Green smoothies


Dehydration is one of the biggest reasons we experience a drop in energy. Many people think that drinking water is boring, just spruce it up by adding strawberries or blueberries. The fruit will provide carbohydrates and B vitamins for that extra energy boost.

Green tea

Green Tea contains a smaller amount of caffeine than coffee does. There’s also evidence that green tea helps improve mental clarity and performance which makes it a great alternative.

Green smoothies

Dark green vegetables like spinach, kale and parsley are used in green drinks and are a great source of B vitamins. Our body requires these vegetables for the metabolism to run at its peak. If your metabolism is high, your body will be able to produce enough energy at a faster rate.

Protein shakes

A good quality protein supplement can help your body reach its nutrient level. Lack of protein can be a common cause for fatigue, but don’t simply rely on just mixing a protein powder with water or milk. You will need carbohydrates mixed in with your shake to help give you that extra punch of energy. Add fruit or wheat germ to your shake with 10 grams of protein powder. You can also add yogurt or milk for a higher energy punch.


In conclusion, if you are someone who drinks high energy drinks on a regular basis, I am not saying that you have to quit drinking them or you are going to have a heart attack, like most anything else, “everything in moderation”.

Coffee drinkers generally don’t have a tendency to slam their coffee one cup after another, coffee is generally sipped and consumed at a much slower pace. The people that experience complications due to caffeine intake are those that take in a high amount of caffeine in a relatively short time.

I’m sure that if you take advantage of at least one of the options listed above as a good alternative to drinking those caffeinated energy drinks, you will find that there is plenty of flavor, they will increase your energy and they will also benefit your health further down the road.

If you take an interest in using protein shakes to give your energy a boost, you can get some ideas from a review of mine by clicking on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.


Best protein supplement – getting the most for your money, review

Protein supplements for your training.

Are you confused by so many claims of what the best protein supplement is? And are you getting the most for your money? This has always been one of my pet peeves, is every manufacturer out there make boasts about their products are number one, but everyone can’t be number one, there can only be one product that stands out from the crowd as number one, and today we are going to be taking an in depth look at exactly what protein product is the best.

With so many products on the market these days, it can be difficult to know what is going to give you the best bang for your buck. You work hard in the gym for your results and you want a product that you know is going to deliver you the best results and your time is limited, so why would you want to spend hours researching for the best product when I will have all the information you need laid out for you in this review.

I have found that the benefits of Gold Standard Whey Protein has always held to their claim, and the outcome from using Gold Standard delivers good results. Gold Standard Whey is also one of the top selling protein supplement products on the market today.

Remember that no matter how good a protein product may be, it can never take the place of eating a healthy diet with the proper nutrients, protein and carbs to supply you with the energy it takes to plow through a workout and lean protein to pack on the muscle.

With the proper supplement, it can be just what you need to give your diet that extra boost it needs to give you the results that you are looking for.

This is a product review for A1 supplements, if you should click on a link and purchase a product, I will receive a small commission but at no additional cost to you.

What to look for in a good supplement

All whey protein powders are not created equal. Manufacturers will sometimes start with low-quality whey, which is then over-processed and finally filled with harmful or unnecessary additives, So, when you’re selecting a whey protein powder, what should you look for?


The greater percentage of dairy cows in the United States are fed processed grains instead of grass, this leads to inferior quality meat and dairy products. The biggest difference between grain and grass-fed dairy that research has found is related to its fat content. Any product, whether meat or dairy derived from grass-fed cows is lower in saturated fat than the grain-alternative and higher in healthier fats like omega-3s.

You will typically find two kinds of whey protein powder, concentrate and isolate. This refers to the amount of processing that the whey goes through and the percentage of protein that it contains.

Hormone free

In order to keep cows disease free, many farmers routinely inject their animals with a variety of hormones such as rBST and rGBH, there is some evidence to suggest that it can increase the risk of cancer and other harmful conditions.

No artificial sweeteners

Generally whey is either flavorless or slightly bitter, logically they want to find ways to sweeten it but adding sugar will change the nutritional value and make it less attractive to fitness minded customers.

Artificial sweeteners which are typically low, to no-calorie seem like a good solution, the problem is that these artificial sweeteners have been connected with obesity, diabetes, heart disease and even certain types of cancer.

No artificial dyes

Once the processing stage is done, whey isn’t that visually appealing. To make it more appealing, they toss in dyes which you wouldn’t think should cause any problems. There have been studies that have demonstrated links between artificial coloring and ADHD or other behavioral problems in children.

Added flavoring

Added flavorings are used to improve the final product. These can come from any number of sources.

1- From ground up bugs to wood pulp and are usually hidden under the umbrella term “natural and artificial flavorings.”

2- Acid and bleach-free processing. One of the many harsh processes that whey gets put through involves washing it with either acid, bleach or both to remove impurities. While this is cheaper than many other methods, it also affects the whey negatively and breaks down many of the nutrients carried in the powder.

Is good supplementation all you need?

One thing that you should know first and foremost is that supplementation is not for the purpose of replacing a proper diet. The most important thing is to make sure that you are eating a well-balanced diet that will promote a healthy lifestyle, weight loss or developing muscle, depending on whatever your goal may be.

I make it a habit to eat a healthy diet high in lean protein, then I use Gold Standard 100% Whey protein powder immediately after a workout to effectively and efficiently get amino acids into my bloodstream to quickly promote new muscle growth.

When to take Gold Standard 100% Whey

Serving suggestions are generally around 30g, research suggests this is the ideal amount to repair the damage from training and initiate muscle protein synthesis, the process in which new muscle tissue is set up. Studies also show that a diet high in protein can help reduce body fat levels, so you’ll not only get bigger and stronger, but leaner as well.

After a workout is the most beneficial time to consume whey protein powder because that’s when your muscles need it most. Drinking a shake of whey mixed with cold water or milk within 30 minutes of finishing your training session will get the recovery process going by amping up your bloodstream with amino acids, which are quickly delivered into your muscle cells where they can be set up as new muscle tissue.

You can also take whey protein at other times. Blend a scoop of Gold Standard with an egg and Greek Yogurt for a high-protein breakfast.

#1 – eating a healthy diet

When on the journey to build muscle, people make the mistake of restricting caloric intake from a particular type of nutrient or restricting overall calories. You need to make sure that you are meeting all the nutritional requirements for muscle growth.

Choose quality, high-protein sources that help build muscle before and after workouts. Choose lean foods such as eggs, chicken and turkey breast, salmon and tuna.

More protein is necessary in your diet when doing an exercise routine designed to build muscle. When you are sedentary, you may typically only need 0.36 grams of protein per pound of body weight (or roughly 54 grams for a 150-pound woman and 72 grams for a 200-pound man).

If you are at a stage of growing muscle, increase your intake to 0.55 to 0.77 grams of protein per pound.

Look for nutrient-dense sources that sustain the glycogen stores necessary for you to engage in exercise longer and more effectively. Legumes, squash, sweet potatoes and root vegetables are some great sources to name a few.

Low-carb diets may be popular, but they may diminish your performance and leave your muscles aching for nutrients necessary for muscle protein synthesis.

It will be helpful to cut the trans and saturated fats, but you still need an appropriate amount of healthy fats to give your metabolism a boost and maintain hormonal function. A fat-free diet can slow muscle growth in a person who actively exercises. Keep fats in the 15 to 20 percent range of your daily caloric intake.

There are a number of sources for good fats, both for cooking and for eating, this can include Greek Yogurt (which is one of my favorites) nuts and Avocados.

#2 – do you need a supplement?

The food that you consume provides you with all the building blocks, energy resources, and nutrients necessary that your body needs to recover and build your muscles. You will need to include lean protein in every meal, and you should get enough nutrients to gain adequate muscle.

Protein supplements such as whey powder are food. Their real benefit is that they concentrate the nutrients that are key to building muscles. If you can’t eat enough food or protein throughout the day, you might want to consider a good protein supplement.

Supplementation will help you reach the nutrient surplus that’s required to build extra muscle. Some people find it easier to drink a protein shake for that extra protein rather than taking the time to cook.


  1. Mixes well
  2. Low calories and fat
  3. Premium quality ingredients
  4. Trusted manufacturer
  5. Affordability
  6. Great taste
  7. Low additives
  8. Ideal for your goals


  1. Moderate cholesterol
  2. Flavoring contains Sucralose & Acesulfame-k


Gold Standard 100% Whey contains the highest amount of proteins and is an excellent source of BCAA to EAA ration, blends well, helps to add mass and has an awesome taste.

Not only is it available at a very small price, but you are also provided with the Gold Standard quality. If you are looking to gain mass and increase your protein consumption Gold Standard 100% whey may be the option that fits your needs the most.

Gold Standard 100% Whey is a well trusted product by a well trusted manufacturer and I have been supplementing my diet with it, not because I believe it’s going to take the place of eating a proper diet, but because of what it has to offer.

To take a look at similar supplementation products, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be more than happy to follow up with you within 24 hours.