Build big shoulders-with dumbbells

Bodybuilding for size

You can build big shoulders with dumbbells in the gym or at home, all you need is a set of dumbbells. They don’t take up much room and they’re easy to store if you work out at home.

Developing muscular shoulders can’t go unseen very well, especially when you wear a tank top. A well-developed set of shoulders can stand out on the beach or anywhere spectators may pass by and gaze at your set of shoulders and dream of having an impressive muscular build that you do.

There can be a lot of enjoyment out of training shoulders because there is a wide range of exercises that you can do, and you don’t need a gym to train shoulders. Quite often I do my entire workouts just with a pair of dumbbells.

For this type of shoulder training, you not only need a pair of dumbbells, but you can also do similar workouts with kettle bells. Today’s subject we will be talking about weight training with dumbbells and how you can arrange your workouts with a versatile style of exercises just with dumbbells.

Why dumbbells?

Training heavy has always been a mainstay of bodybuilding. Generally where heavy training is perceived, most bodybuilders go about training heavy incorporating barbells, this gives them the ability to train heavier.

When incorporating dumbbells, a person is not able to train as heavy as they can with barbells, but the advantage with using dumbbells is you can get to a wider range with your exercises and you can also accomplish twisting and rotating your hands to achieve a further range of motion to develop the muscle.

There are other variations to dumbbell exercises that you can achieve with other equipment most commonly found in gyms such as upper and lower cable systems and kettle bells.

For example, you can imitate the dumbbell side lateral with a lower cable weight machine. Often gyms have weight machines that you can attach a single grip handle to a lower pulley and replicate the side lateral.

Often you can find gyms that have these low and high cable pulley system machines positioned where you will have one on each side of you and ,you can replicate the side laterals with both hands at once, you can also do the same with rear laterals.

Other typical dumbbell shoulder exercises that you can replicate with a low pulley system and a short handle attachment are the upright rows and the front laterals.

There are always other various options you can do with other equipment, but the advantage of using dumbbells is your range of motion and your ability to do a wide variety of exercises targeting all muscle groups with minimal equipment that can be done in your own home.



Training heavy

Take a look at many of the top bodybuilders today, how do you see them training, most of the time you see them pumping out heavy weights with barbells. Barbells give you the ability to accommodate a heavier working load which will induce muscle stimulation to a greater degree.

That’s why all those power lifting moves you see like the bench press, squat, dead lift, snatch and clean and jerk are always performed with a barbell.

These exercises can be performed with dumbbells, but you won’t be able to lift as much and you won’t achieve the same stability performing these exercises with dumbbells as you would with a barbell.

Barbells will give you greater muscle stimulation than dumbbells when it comes to your overall working load, “how much you can lift”, but dumbbells will give you a greater muscle stimulation when it comes to versatility in motion and a wider range of targeted muscle development through targeted angels.

An example of versatility in motion is the Arnold press. To develop the front head of the shoulder, “anterior head”, to achieve the greatest amount of weight pressed overhead, you would need to do the military presses or the press behind the neck.

To get a wider range of motion by a slight rotation to the hands, you can do the dumbbell presses. When you perform the Arnold press, your hands make a 180° turn while the Arnold press is in motion.

An example of a wider range of targeted muscle development through targeted angels would be the rear laterals. The rear laterals target the rear head of the shoulder, aka “posterior head”.

There are barbell exercises that will have a degree of negative impact on the posterior deltoid, basically any exercise you do for your back will have some effect on the posterior deltoid.

In order to work the posterior deltoid to a 100% execution level, it is necessary to perform the rear laterals. This is another relevant form for keying in full muscular development through incorporating dumbbells.

Is versatility the key?

Can you build a well-developed set of shoulders with one or two exercises? You can develop your shoulders to a degree and you will no doubt achieve a muscle pump which will feel good and probably lead you to believe that you are doing something positive towards having a future set of developed deltoids.

But in all reality, your deltoids will not have a balanced look, they will lack in appeal, especially if you are involved in body shows, and if one area of your body is under- developed, it can result in a weak link and possible injury in the future.

So when we are talking about versatility, what exactly is meant? Training versatility could mean training at different times, frequencies or duration. But to be more precise, I am talking about targeting a specific muscle group with a wide variety of angels and training systems.

There are three heads to the deltoid, first there is the front, “anterior head” of the deltoid which is worked through doing overhead pressing exercises and front laterals. This region is also negatively impacted by other exercises like the bench press.

Second is the side head of the deltoid, “medial head”. This region of the deltoid comes into play when raising your arms out to their sides as in doing any form of the side laterals, either done with dumbbells, kettle bells or low cable systems.

Another exercise that will target the medial head of the deltoid is the upright rows. Upright rows can be accomplished either with barbells, dumbbells, kettle bells, low cable systems, or anything of an adequate amount of weight and with a little imagination.

An advantage to performing the upright rows with dumbbells is a little tweak to your wrists. When holding the dumbbells at arm’s length down, your palm’s will be facing inwards, “palm’s towards your thighs”.

Keep the outside of the weight high and the inside of the weight tipped slightly lower, doing this and keeping a shoulder width grip will help to target your medial deltoid to a fuller degree.

Third is the rear head of the deltoid, “posterior head”. This head of the deltoid is targeted through doing rear laterals. You will also achieve some posterior deltoid activity through performing rowing exercises when training back.

Training systems

One of the most common training systems that I believe works great with doing shoulders is tri-sets.

Tri-sets are when you perform three exercises back-to-back with no rest between each exercise, between tri-sets you will rest a minimum of 60 seconds, no longer than 90 seconds.

What I find works the best is when you set up the format of your tri-sets, is to have one exercise target your anterior head, a second exercise target your medial head and the third exercise target your posterior deltoid.

Example 1 tri-set

  1. Dumbbell presses /front deltoid
  2. Side laterals, palm’s down/side deltoid
  3. Rear laterals, palm’s down/rear deltoid

Example 2 tri-set

  1. Arnold press/front deltoid
  2. Side laterals, palm’s up/side deltoid
  3. Rear laterals, palm’s back/rear deltoid

*The first exercise for either example can be alternated with front laterals.

*The second exercise for either example can be alternated with upright rows.

After you do 5 tri-sets of 3 exercises, this would be basically the same as doing 15 straight sets of the same exercises. Doing your shoulder training performed as tri-sets will reduce the duration of a workout but will increase the intensity.



A list of dumbbell exercises

Below is a list of the more common shoulder training exercises, as performed with dumbbells.

Frequency and volume

Is frequency and volume important when it comes to training shoulders? Training frequency is how often each week you train a body part, volume is the duration of each workout, or how long you’re training session is per day.


In the example of this content, here is an idea that you can base you’re training schedule from, for your weekly shoulder training schedule.

*This is based on following a push-pull method


  • Sunday-rest day
  • Monday-chest, shoulders, triceps
  • Tuesday-thighs, calves and core
  • Wednesday-back, traps and biceps
  • Thursday-shoulders, chest and triceps
  • Friday-thighs, calves and core
  • Saturday-traps, back and biceps

In this example, you are giving your shoulders a minimum of 72 hours rest, or ‘three days’ in between training sessions.


The total volume of you’re training can be based on your actual weight-training session, and any cardio involved.

If you do an overall 15 sets for shoulders, this should take approximately 30 minutes. Based on this outline, below is an example of a typical push-muscle day and your overall training volume for that day.

  • 15 sets for shoulders/30 minutes
  • 15 sets for chest/30 minutes
  • 15 sets for triceps/30 minutes

Total- 1 1/2 hours + 30 minutes for cardio = 2 hours total volume

Many pro-athletes would take a program like this example and split it up into 2 training sessions per Lean bodybuilderday. 1, ‘one hour session’ in the morning and 1, ‘one hour session in the evening’.


This post should give you a pretty good idea of how to form a training routine and what it takes to build muscular shoulders.

Your own personal training program should be like your fingerprint, it should be your own, designed for your own specific needs and formulated around your goals.

If everyone’s training involved the same principles and the same tactics, it would be pretty easy to come up with a training program, just do what some other guy is doing, but everything isn’t always so straight forward.

Coming up with your own unique tailored training program is something that needs to fit your schedule, your own personal preference, you’re training style and last but not least is something that you are going to be happy with doing.

If you are not happy with what you are doing in the gym, it will affect your results and if you even stick with it.

I hope this information has been helpful to you and will guide you in coming up with a sound training program of your own that you will be proud of the results that can benefit you.

For further reading on supplementation, you can check out one of my reviews by going here.

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


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Back training for mass, To row or not to row

Building a huge back

Back training for mass. To row or not to row. Have you given it thought on making the most of your back training by what rowing exercises that you include in your back training routine?

How many times have you been inspired to pick up a barbell and start rowing to build a muscular back after you have witnessed the musculature of some bodybuilders back that looked similar to the Swiss rolling alps?

There are many great back rowing exercises that do an incredible job at building a thick well muscled back.

Today we are going to take a look at various rowing exercises and how these exercises come into play for developing the muscular back that you have always dreamed of having.

Is there a rowing exercise that works best?

There are a wide variety of different rowing exercises that you can do for back. Personally I think the best deal would be to incorporate all of them at one time or another, but you shouldn’t just limit yourself to only one rowing exercise for back.

When it comes to doing a rowing exercise that works best, basically it comes down to what you are trying to achieve. If your goal is to add an unprecedented amount of muscle size on your back, your best bet would be to incorporate barbell rows.

This is not to say that barbell rows are the best exercise that you can do for back, but when you do barbell rows, this has always been the king of rowing exercises and you can pile on lots of weight, it’s all about lifting heavy weights, isn’t it?

There are plenty of other great rowing exercises that you can do in your back training routine, such as the one arm dumbbell rows. This is a great exercise for adding size to your back and you can concentrate on doing one arm at a time, plus you can also get a great stretch when doing dumbbell rows.

There are other rowing exercises that do a great job such as cable rows, t-bar rows and various other rowing exercises. It would be best to not limit yourself to only one rowing exercise when there are many if you put all of them to use, it will do a much better job at targeting your back from all different areas.

Here is a list of some back rowing exercises

How many rowing exercises should you include in a workout?

Typically, for a back training routine, I would recommend doing three exercises, one for lat muscles and the other two as rowing exercises.

This is not to say that you should only do one lat exercise for a back routine. Quite often I do two lat exercises, it just depends on how I feel. Sometimes I do only wide grip chins, other times I might do reverse grip chins and lat pull-downs.

When you do your rowing exercises for your back training routine, I would recommend doing two rowing exercises if you want to put extra emphasis on thickness for your back muscles. Other times you can concentrate on just doing one rowing exercise and doing two lat muscle exercises.

Basically it comes down to what you feel like putting into a workout, given your energy levels or what area of your back you want to concentrate most on development. It also depends on what your goals are, and how long you have been training.

If your goal is to just get into better shape or tone your muscles, you can accomplish this by doing only two back exercises, one for rowing and the other as a lat exercise.

For building muscle, I would recommend doing either 3 or 4 exercises in a back workout. If you do three exercises, it is basically up to you if you want to do two for lats and one for a rowing movement. If you do 4 exercises in a back training routine, then you can split the difference and do two as rowing and two as lat moves.

How often should you train your back?

There are many bodybuilders out there that only work each muscle group once per week, but I think that if you are in the building stage and want to add a lot of muscle to your frame, it is much better to work each muscle group at least twice a week and make sure that you get 3 days of rest between each workout.

After you have trained back, your muscle fibers are at a point where they have been broken down and they are in a stage where they need to recuperate and mend, this generally takes 72 hours, or three days.

After that three days, they should be good and recouped by then. If you go longer than three days between training body parts, they may not be getting the muscle stimulation that they need in order to grow to their fullest potential.

How many reps should you do?

If you are serious about building muscle size, I would recommend that you stick to a rep range of between 8 to 12 reps per set. If you do more than 12 reps per set, this is more for getting into shape and toning your muscles or you can do high reps to burn calories.

If you are doing less than 8 reps per set, this is more for building strength. Many people are into building strength and following a rep range of 1-6. This is an excellent range to stay within for building strength.

Should you train heavy when doing back?

The best way to build muscle is to train heavy, so it may be in your best interest to train heavy, but when training heavy, that is to follow with a weight that you can still perform 8 to 12 reps with.

For example, if you are doing barbell rows with 135 lb and can easily rep out 15 times, then you are training to light. If you notch up the weight to 185 lb and can barely push out 10 reps, then this would be a good weight range for you to follow with.


Back training has always been one of my favorite body parts to train, because there are a wide category of exercises to choose from and having a wide, well muscled back can give the appearance of wide shoulders.

Some people have a tendency to pick and choose which body parts they want to spend 90% of their time training. There are some guys I swear that the only thing they train is arms.

If you spend all your time training arms and never do anything else, pretty soon you will start to take on the appearance of Popeye.

To get the most benefit out of your training and have the best experience putting muscle on, I invite you to check out one of my reviews on supplementation, simply go here.

If you have any questions or comments, please don’t hesitate to drop a message in the box below and I will get back to you as soon as possible.


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How to build muscle for skinny guys, training program review

Scott bench curls

How to build muscle for skinny guys, training program review

Are you tired of getting knocked down and having sand kicked in your face by the beach bully? Many men that have taken up lifting weights, I’m sure is from feelings of inadequacy about their masculinity or they need a boost to their self-confidence.

If you had a training secret that could reveal to you exactly how to put on muscle, would you jump at the chance to get a hold of such information?

Today with the help of Jason Ferruggia, we are going to explore such information as to how you can put on muscle, even if you have a difficult time because you have a skinny frame and have a hard time putting weight on.

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

Jason Ferruggia

Jay Ferruggia has been helping guys get jacked and become the strongest version of themselves since 1994. Nobody has trained more skinny guys, and he continues to do so.

Jason Ferruggia has obsessed over training skinny men for 25 years, in his quest to be the best in the world at what he does.

Jason Ferruggia is a weight training counselor for people who are skinny and have a hard time putting on muscle.

Following a system

When it comes to building muscle, often people wonder what is a better rep scheme to follow. Many bodybuilders follow the rule of thumb to do between 8 to 12 reps per set, but is it more beneficial to do higher reps and possibly even rest a little less between sets?

By checking out this program, you will gain firsthand knowledge what type of program will work best for you and what type of rep scheme will build the muscle that you have been dreaming about building.

There are times that I have found firsthand that if I do a rep scheme of 8-12 reps per set for biceps, I don’t always get the pump that I am looking for. Then it is necessary to shoot for higher repetitions which will stimulate the muscle better and give you a better muscle pump.

Are you training with optimal frequency?

Many weight trainers believe that it is only necessary to train each muscle group once a week, while others are over training their muscle groups by training them too frequently.

You need to spend enough time on breaking the muscle fibers down which is necessary for muscle growth, but if you spend too much time each week training a specific muscle group, you are setting yourself up for over training which will affect your overall results that you have been training hard for.

When you check out this program, it will give you the insight necessary to take your weight training to the next level without over working the muscle and over training your system which will lead to more problems in the future.

Does it matter what exercises you do?

There are many exercises that you can do, but each individual exercise has its own purpose, depending on what your goals are. Are you interested in packing muscle on your biceps, but all that you have been doing for biceps is machine curls and concentration curls?

Don’t get me wrong, these two exercises are great ones for training biceps, after all, isn’t it just about lifting a weight and getting a good pump? To an extent.

Each exercise has its own purpose. But many people continue on with weight training the same way month after month, year after year, even if it hasn’t brought about any significant changes.

Jason Ferruggia performing dumbbell presses
Jason Ferruggia

If you are interested in knowing what the best exercises are to accomplish your training goals, check out Jason Ferruggia’s training program and receive top-notch coaching from one of today’s top training coaches and learn how he has transformed countless peoples dreams into reality.

Progressive overload

How many times have you gone to the gym and started pumping out a set with the same weight and same rep’s not keeping record of what you are actually lifting from workout to workout.

Especially if your goal is to build muscle, you will need to become familiar with a term referred to as “progressive overload”. This is when you strive to lift more weight each workout.

You won’t necessarily achieve the ability to consecutively lift more weight each and every training session, but even if you can’t lift more weight, you can still shoot for doing one additional rep each set if possible.

The only way to really know if you are progressively increasing your strength from workout to workout is by keeping a training log. If you keep a training log, you will precisely keep track of how much weight you use for each exercise, but also how many sets and reps you do.

If you don’t keep a training log, it will be difficult to know exactly what you did the last time you trained a specific body part, so how will you know if you are progressing or getting any stronger?

To build muscle, you need to continually overload your muscles. If you don’t continually try to lift more and more weight, you will never get bigger.

Are you a hard gainer?

This training program is aimed at people that are skinny, or ‘ectomorphs’. Ectomorphs have a difficult time putting weight on, therefore they will have a difficult time putting muscle on.

If you need help with building muscle but have been struggling to get anywhere, I suggest that you check out Jason Ferruggia’s program. He has been helping skinny guys with putting on muscle for the past 25 years.Young aspiring bodybuilder

You need a proven plan

Everyone needs a plan to follow by to accomplish their goals in the gym, then there are the hard gainers that need that extra push to achieve sustainable results to keep them motivated to keep coming back to the gym.

If you would like to find out more about the kind of program that can give you the results that you haven’t been getting, no matter how hard you have been training, this may just be the information that you have been searching for.

Jason Ferruggia is one of today’s top leading coaches and mentor and he has helped countless skinny guys over the past 25 years realize their dreams, now he can help you too.

For further reading, you can check out one of my reviews on supplementation for building muscle, simply click on this link and check it out for yourself.

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 help you out as soon as possible.


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Build strong neck muscles, 5 tips for building a massive neck

Muscular traps and neck

Aside from going out and purchasing an already developed neck that you can bolt on lol, there are ways that you can build strong neck muscles, 5 tips for building a massive neck.

The quest for developing a muscular neck has been revisited by many over the years, but basically it comes down to the same thing, it takes a lot of hard work and dedication, just the same as it takes to develop any other muscle group.

If building a muscular neck is something that you want to add to your arsenal of developed body parts, do you spend enough time doing specific neck training exercises? Or have you been expecting to see a dramatic change in your neck size just from doing barbell curls and benches?

Deadlifts for trap and neck development
Deadlifts are a great way to develop trap and neck strength.

Today we will be diving into five different tips that you can use for developing a muscular neck, whether if you are into hard core bodybuilding or you simply want to develop a stronger neck for wrestling, these tips should get you on your way to accomplishing that goal.


Deadlifts are a power move that a person would commonly think of doing when it comes to developing strong legs and a strong back, but the deadlifts involve much more than these common areas. The deadlifts also will develop strong shoulders, traps and neck.

Image of trap muscles being worked in the deadlift.
Trap muscles involved in the deadlift.

There is something about the hardiness that comes with picking up a dead weight from the ground. The name deadlift itself comes from the literal action of the move which is picking up a dead weight from the floor.

The history of the deadlift stems back to Hermann Goerner from 1910- 1920. Herman wasn’t the first to perform the deadlift but he was the first person to bring the deadlift into the spotlight. Hermann was no small fry. At a height of six feet tall and nearly 300 pounds, Hermann was definitely a master at what he did.

Now on to how the deadlift can develop a strong neck. When employing the deadlift, it works to extend your neck as you move your head back. Completing the deadlift while using proper form will strengthen your trapezoids and builds your neck muscles.

Wrestlers bridge

The wrestlers Bridge is a common exercise performed by wrestlers for developing a strong neck but can be used for anybody who is interested in building a muscular strong neck.

This exercise is used in wrestling and other grappling sports combined with a twisting motion to dislodge or flip an opponent who has gained a position on top. The bridge is also a common exercise position. The wrestlers bridge can also be used to dodge pin attempts.

The common version of performing the wrestlers bridge is a very effective way for developing the neck muscles, but when performing this exercise, it can be a little dangerous especially if you are new to it.

Start by laying on your back raising your buttocks off the floor, keep your feet approximately shoulder width or slightly wider apart, and the top of your head on the floor.

This exercise, ‘as demonstrated in the video’, is a great way to develop the neck muscles, but be careful when performing this exercise as it can be dangerous if you are not used to it, or if your neck muscles aren’t developed enough to support your weight.

Wrestlers bridge (alternate version)

If you are not comfortable performing the standard version of the wrestlers bridge, you can perform this alternate version which is less of a risk when performing.

Start by sitting on the floor in front of a chair, place the back of your head on a chair raising your torso off the floor. Keep the soles of your feet flat on the floor and the back of your head firmly placed on the seat of the chair.

You can either raise and lower yourself with your neck muscles, or you can hold your body weight for as long as you can, keeping your neck straight. Either way will do a great job at developing your neck muscles and is a much safer route than the standard wrestlers bridge exercise.

Neck raises

Neck raises are an excellent exercise that you can use for singling out targeted areas of your neck. Another advantage of performing neck raises is you can control how much weight you are using.

Other than a few additional weights, all you will need is a neck harness that attaches to your head.

In a seated position, you can work the back of your neck by lowering your head forward and then drawing your head back. To work the front of your neck you can either lay on your back on a flat bench or inclined bench and raise your head forward.

To develop the sides of your neck, you can sit at the end of a workout bench, wearing the head apparatus, lower your head to your right side for a set of 10-12 reps, switch the weight to your other side and lower your head to the left and raise your head, this will work the sides of your neck.

If you are new to strength training exercises for the neck muscles, this is a good exercise to start with before getting involved in neck training exercises that will involve your body weight like the wrestlers bridge.

Resistance bands

If you don’t workout at a gym and have limited space to train at home, resistance bands are a good way for training your neck muscles. Not everyone that has an interest in developing a strong neck is interested in building a huge muscular neck.

Resistance bands are a good way to strengthen your neck muscles, but it is unlikely that you will grow a huge neck from going this route.

Using resistance bands are similar to working your neck with a head harness, but you don’t need the additional weights and you don’t need a workout bench. You can work your entire neck simply sitting in your favorite recliner.


There are other exercises that you can use to work the neck muscles, or with a little imagination you might come up with an idea or two of your own, but the list that I have covered are a handful of the more basic exercises for neck training.

When training your neck, especially if you are using additional weight, it is important to remember to warm your neck muscles first to prevent from inviting an injury.

When working your neck, this can be a vulnerable area, so it is necessary to practice safety and never bounce the weight or try to lift heavier than what you can safely handle.

To check out a product review on supplementation for building that muscular neck, go here.

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


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Natural versus synthetic supplements, which is better?

All natural from plants

Have you ever been faced with the question as to which is better, natural versus synthetic supplements, which is better? Well if you have ever been asked this question and have tried to face making a decision as to which one is a more sound choice to go with, I have put together some information that should make things a little more understandable and straight to the point.

Many people often wonder exactly what is the difference between natural supplementation and un-natural, many are curious as to what un-natural means and how is the supplement made or what is it made from.

If a product is un-natural, does that mean that it is something that will do you harm or is bad for you? so if something that is un-natural is being posed as something that will do you harm, then is an all natural product something from the plant food chain? If it’s made from plants, the question has even been posed to me, are these all natural supplements therefore made from poisonous plants?

That would be a little ridiculous

To say that these manufacturers would go out and put products on the market that are made from poisonous plants just because poisonous plants are from the plant category, or “all natural”. So does this mean that all natural products are made from plant choices that would stem from bad choices?

I have found that when putting information out on products that are all natural, there is much skepticism that comes into play and I think that it may be a little unfair for people who have not necessarily had good results from taking supplementation products that are considered all natural to judge them as something related to a shiny object syndrome or a marketing ploy.

Live healthy
Most nutritionists prefer all natural because they care about what they put into their system.

Either way, this general skepticism may not be taking away from products that may be endorsed by these supplementation companies or the marketers that put them out on the internet, but these products that are being put out into the market are scientifically tested and would not be otherwise put out on the market intentionally if they had ingredients in them that would cause a person harm.

There may be instances

Where there are supplementation products on the market that might have an adverse effect on one individual while not on the other, but this is generally due to each person is different, and their systems react differently to products or ingredients than others.

Another scenario is when a person who takes a specific product, there may be certain ingredients in the product that interact with other drugs or medications that a person is taking.

Natural supplementation.
Before purchasing a supplementation, always read the label.

If these products that interact with other medications do come into question, the supplementation products that have an adverse effect on individuals shown to be put into the crossfire and targeted as necessarily a bad product that is bad for people in general.

There are always ingredients

And reactions listed on supplementation products that should be taken into consideration and if you are going to start taking a supplementation product, you should check into it and make sure that you know what you are purchasing before you start putting this chemical into your body.

Simply because a product is considered all natural doesn’t necessarily mean it is going to have a positive effect with a designated outcome that you are looking for.

Natural products are simply made from all natural foods, and whether they are considered all natural or synthetic comes down to how they are made. All natural products are based from Natural Foods while synthetic supplementations are made in Laboratories and not necessarily made from all natural products.


Remembering proper nutrition.
The most important part of your diet doesn’t come in a bottle, it starts with a balanced diet.

Many times when these synthetic products are made, they can still have the same outcome effect as all natural products do, but many times weightlifters, physical fitness trainers and athletes like to feed their bodies and train their bodies with the utmost intensity and want to feed it the best products that they can put it into their bodies because their health matters. Often times people that want to feed their bodies healthy products choose to supplement their diets with what are considered all natural products because these products are based from all natural foods, which stands to reason that they are considered healthier and healthier choices come down to what a person’s personal preference is and what they feel will result best in their health and physical fitness training.


The choices that we make, whether natural or synthetic, are a personal preference, and if the decision that you are making is based on all-natural or synthetic, you should do your own research and come up with a decision based on what your goals are, if you feel comfortable taking the product and if you truly believe that what the product has to offer will really give you the help that you need.

It doesn’t need to be rocket science, but if you want to lose weight, you will need to create a stable environment for the weight loss procedure to take place, this requires a calorie deficit.

A calorie is not going to burn off on it’s own, just because you feed yourself a supplement, whether natural or synthetic, and expect the weight to just magically disappear.

Weight loss requires an active weight loss program, one that will require plenty of exertion through exercise, “the higher the pace the better”, such as HIIT training, and a healthy lean diet based on whole foods with a calorie deficit lower than that which would be required for you to maintain your body weight.

Once you have established a training program that works for you and will promote weight loss, and a healthy diet containing whole foods that are rich in fiber, vitamins and nutrients.

If at this point you would like to supplement your diet, research the product and make that decision for yourself before getting started on a supplement and wasting your time if it doesn’t work for you or interacts with a medication that you have been taking already.

In my own personal preference, I like to promote products that are considered all-natural, other words, made from whole foods products.

To check out a product review on an all natural supplementation product, you can check it out by clicking on this link.

If you have any other questions or comments, I invite you to leave a comment in the box below and I will get back to you as soon as possible.

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Muscular development, beefing it up

Weight trainer transporting plate

The sound of steel plates clanging, hoisting weights equivalent to that of a Toyota, blurting out screams of agony as your training partner hollers, c’mon, one more rep.

Building strength and muscular development, beefing it up to the point that your arms are ready to explode right out of your shirt sleeves.

Does this sound familiar? Gym life at times doesn’t seem compatible for those who are faint at heart, but yet is addicting to those who live for seeing just the smallest increment added to their arms, chest or legs.

Muscular development is something that many have had the burning desire to achieve and have worked long and hard hours to achieve, and many people haven’t made the results that they had hoped for.

Some people have relied on the use of illegal substances such as steroids to achieve the results that they have longed for. Is it possible to increase your muscular development eating regular food?

Do you need supplementation along with a healthy balanced diet to build muscle? Or can you build muscle without it? Today we are going to cover 4 points that will hopefully clear up any questions that you may have been wondering but we’re afraid to ask.

Can you build muscle on a typical diet?

The age-old question, can you build muscle just eating a typical diet of fruits, vegetables and your choice of protein whether it be beef, chicken or fish, or eating other healthy protein-packed foods such as cottage cheese, Greek yogurt or a variety of other healthy protein filled foods.

Can loading up your plate full of colorful vibrant nutritious foods give you all the essential vitamins and minerals and they need to build muscle? Or do you need other sources such as supplementation products or illegal steroids in order to build a vast amount of muscularity on your frame?

All of these healthy and nutritious foods come packed with the vitamins and minerals that you need to build muscle, but often times the food that we buy in the store might be lacking in nutrition value, as well many times it can be difficult to take in enough nutrition just through eating many of the common foods that you buy at the supermarket.

For example a bodybuilder with a large frame that would need to take in a substantial amount of carbohydrates, protein and overall calories would need to take in a large amount of food in order to support his frame and build muscle, but what if this same bodybuilder as a slow metabolism and he has a harder time burning off the excess calories without it turning to fat.

With proper exercise, a person can increase their metabolic rate which will in turn help with burning excess calories, but this isn’t necessarily always an easy situation for many people, sometimes it is more economical for a person taking in a higher amount of calories to support their frame and their workout load through supplementing their normal diet with products that can help with boosting their metabolism.

Do you really need illegal drugs to build muscle?

The sport of bodybuilding as well as many other sports these days have become so saturated with the use of steroids, and many of these Sports athletes are actually getting away with using these which makes it unfair for the competing athlete that is all natural.

Steroids are giving athletes the competitive edge, but it is not from their own ability that they have achieved such talent in their given sport, not to take anything away from the users of these steroids, because there’s no doubt they still work very hard for what they have achieved. But do you think that these athletes obtaining an edge from the use of illegal drugs is fair for the other athletes?

It is true that when bodybuilders and other sports athletes use these illegal drugs, they are obtaining much more substantial results from the use of these steroids than they would be if they had never used them. From the use of steroids, they are developing muscle size, strength and speed at a much faster rate than the athlete that has never used steroids.

Personally I feel that there would be a lot more pride for what one has achieved in their given sport if they had obtained the results that they work hard for through the process of natural muscular development, that is through training hard, eating a proper diet and being a little more patient through obtaining their results through a natural process.

Exercise and weight training are supposed to be about living a healthy lifestyle and feeling good about oneself, after all, I’m sure that’s the way it was meant to be when it first started out. But since people have become selfish through obtaining bigger and better results at faster speeds so that they can be better than the next guy made it more of a liars sport in my eyes.

There are far too many professional bodybuilders and sports athletes that have died prematurely due to the excessive use of anabolic steroids all in the name of being better than the next guy. Don’t you think it’s about time for a change? The sport would have a lot better reputation if there was no need for drug testing because the athletes would have never went down that path in the first place, what do you think?

Can you build muscle at 50?

Many people believe that you can’t build muscle at a certain age, and that typically lies around the age 40 because our metabolisms start to slow down and this makes it difficult to build muscle or lose weight.

Whether you are 40, 50 years old or older, it is still 100% possible to regain muscle that you have lost. If you have built up a certain amount of muscle mass in the past and have laid off from working out for a long enough time that you have begun to lose some muscle mass, it is easy enough to get that muscle back provided you train hard and take in enough of the proper ingredients like lean protein, fresh carbohydrates, vitamins and minerals.

Now that I have covered a little on the fact that you can regain lost muscle at a certain age, what about building new muscle? Say for example if you are 40 years old, you have been training for several years and if you have found yourself built up to a certain point but you feel that you could get bigger. If you wanted to add, say an extra half an inch of muscle to your arms over the next year, would this forty-year-old man still be able to do so?

The fact is that once a person reaches around the age of 40 their testosterone starts slow and their metabolism has a difficult time generating the capacity to develop muscle or lose weight like they were able to do back in their twenties and earlier 30s.

Even though once a person reaches a certain age and it gets difficult to build muscle or lose weight because of your testosterone and metabolism, you can still achieve more muscle, it just takes more effort to muster in order to accomplish this goal and it may take more time, but it still requires the same dedicated hard work in the gym and the same basic principles to follow with a healthy diet.

The importance of following a healthy high protein diet with supplementation

You can spend many years training and eating the right diet, but if you are not taking in the right portions of food, it will be difficult to sustain the amount of calories it takes to build up muscle, or the lack of calories it may take to lose body fat.

This can be a challenge for many people when they are on the go between school and work, keeping up with taking in the right combination of ingredients in their diet and the right quantities so that they can see beneficial results. This is one of the major reasons why many people take supplementation is because it can be difficult to take in the right nutrients through your general food sources alone.

Many people also find it necessary to take in a supplement along with their regular diet because taking in a form of supplementation can help give their health a boost and may also help with preventing or warding off diseases.

Another scenario that I have found myself in often is if I don’t have a supplementation to back up my workouts, I have a tendency to slack off on my weight training. Sometimes it can be a funny thing how our mind works in that way, but having that added boost of nutrients or protein in supplementation form to back up our workout can help with giving us the motivation to even get a workout in, in the first place.

There should be a general rule to follow on how much protein a person should take in, in order to obtain muscle mass. You will find different theories on this among different people, some people believe it is necessary to only take in .08 grams of protein per pound of body weight while others feel it is necessary to take in one gram of protein per pound of body weight.

Yet, some people follow other theories on the importance of really boosting the protein levels up in their diet in order to build muscle. Many people feel that it is necessary to take in as much as 1.5 to 2 grams of protein per pound of body weight. If you take in too much protein, is your body using all of it, or is a portion of it just going to waste?

This basically comes down to your training volume. Naturally if you are a 250 lb bodybuilder and you spend three hours in the gym per day training, you will naturally need more protein per pound of body weight than a 150 pound bodybuilder who only spends 1 hour a day in the gym.

Much of this can also come down to our genetics and how well our bodies adapt to adding muscle. A person with an ectomorphic body type will naturally need more overall food and protein than someone with an endomorph body type.


From what we have covered today, you should understand the importance of eating a healthy diet and taking in an adequate amount of overall calories for building muscle while making these calories the sustainable kind of nutrition that your muscles require to grow.

Do you need illegal drugs to build muscle? It’s highly unlikely that you will get as big as Ronnie Coleman or Sergio Olivia without the use of anabolic steroids, but there are plenty of bodybuilders that have achieved some pretty good muscular development without the use of steroids.

And the point is, they’re still alive and healthy.

For further reading, you can check out one of my product reviews on supplementation by following this link.

If you have any questions or comments, don’t be afraid to leave a comment in the box below and I will get back to you as soon as possible.


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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.


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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.

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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.

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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.

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