Bodybuilding motivation – how to keep progressing forward everyday

Motivation for weight-training

Do you get hung up on doing things the same old way, even though they haven’t been working for you? I think that many people can feel the pressure of trying to move forward with positive stride and make good progress every day, but get stuck in the same old rut that they have for years and have difficulty moving forward.

Today’s post will be about bodybuilding motivation and how to keep progressing forward everyday. What do you do to keep yourself motivated to consistently get your workouts in everyday?

If you have been following a path to keep yourself motivated to workout but haven’t been successful, stick around to the end of this post for some ideas that will keep you motivated and pumping out those workouts with energy to spare.

Especially in the days ahead where things seem to be uncertain and you are wondering if you are going to continue with your weekly training and workouts and fulfilling your goals. The basis of this article is that no matter what stands in your way, you need to keep progressing forward every day.

Everyday pressures

Everyday pressures can be very disrupting when it comes to accomplishing our goals or the things that matter most to us. Especially the way that things have been going lately with viruses affecting people’s health and even lives and all the violence that has been affecting people at all new heights.

Our daily activities and routines are affected, our ability to shop for the healthy food that we need and even being able to get in a decent workout at the gym of our choice. I may be wrong and let’s hope that I am, but I don’t know that there will ever be a state of normalcy and that the pandemic will ever be over completely.

I think that we will have to come to the realization that we will have to adapt to the situation the best we can and if it involves working out at home, or maybe even setting up our own home gym so that we can maintain a consistency with our physical fitness training and daily health regimen, then so be it.

I am not trying to cause alarm in anyone, or do I know the outcome of things to come, but however things turn out, I just want people to be mentally prepared and to know that their health and goals don’t need to be completely in the hands of the direction that the world is heading.

The pressures that we are undergoing are very real and there is no way to completely get around them, but our health is important, if we don’t have our health, what do we have?

You can be rich, have a beautiful home and a luxurious car, but if you don’t have your health, how are you going to enjoy anything else?

That’s why it is necessary that we put a great emphasis on our diet and eating healthy and maintaining stability in a training program that we need to remain faithful to on a daily and weekly basis.Keep yourself motivated!

Do you get stuck in the same rut?

Another thing that can keep us from consistently moving forward on a daily and weekly basis is getting stuck in the same old rut day in and day out. Does this sound familiar? Is getting stuck in a rut something that you have been battling with far too long and are trying to find a way to break through it?

If this is something that you have become far too familiar with, do realize that you are not alone on this one. This is something that has been a dream breaker on a grand scale.

Getting stuck in a rut can be that we have so many other things going on in a day that we simply don’t have the time or energy to get our workout in. It can be that we expect to see results faster than what we have actually been accomplishing.

There are many things that can get us off route from accomplishing our training and goals, but it all depends on how far we allow these dream breakers to take us, are we going to allow them to take us off course on a regular basis?

Or are you going to take control of the matter by realizing that these little deturants are a part of daily life and even those that have achieved much in their lifetime have had numerous deturants battling for their attention trying to pull them off course.

It is when these little deturants pop up throughout the day, every week, that we need to stop these dream breakers in their tracks and do our best to prevent ourselves from getting of track in the first place. In order to do this, it is then that we will realize a definite need for motivation.

Why we need motivation

Why in the world would we need motivation in order to accomplish our goals through physical fitness training and diet? Isn’t motivation only necessary for the weak-minded?

Actually this is how the weak-minded have become strong-minded, and that is through continually keeping themselves motivated towards achieving their vision in mind.

Do you have a vision in your mind of where you want to be or what you would like to achieve in a specified period? Do you have a motive behind that vision? What will it take to motivate you to accomplishing that vision?

If you have a vision and you have the motivation to pull through and make this vision a reality, would you call that weak-minded?

I would have to say that if you have no vision, and if you have no motive pulling you forward, you are more than likely weak-minded and need some form of motivation to give you some drive.

How to keep yourself motivated

The best way to keep yourself motivated is through setting goals. Setting goals is not merely saying that you want to add 10 pounds of muscle to your frame, or adding an inch to your arms.

It is not simply that you want to lose 10 pounds of weight or get into better shape. Setting goals involves a little more work than simply stating what you want to do in the long term, those are all good ideas for long-term goals, but exactly how do you plan on reaching that destination?

In order to reach that destination, you will need to develop several smaller, bite-sized goals in order to achieve the larger ones. When you develop some achievable goals that can be accomplished for your days, weeks, and months ahead, this in the long run will not only be mapping out exactly what you want to achieve and where you plan on going with your training, but it will also help to give you the motivation along the way to keep going with your journey.Make it your aim to exercise on a regular basis.

Moving forward

Once you have determined exactly what it is that you want to achieve with your training on a daily, weekly and monthly goal planner, and you have found the motivation to pursue your dreams through goal planning and not let them lay dormant somewhere never realizing the light of day, you will be on your way moving forward to seeing better results and a better future for your health, weight training and physical fitness goals.

Exactly how far you want to go with achieving your goals basically comes down to you and your mindset and exactly what you are willing to sacrifice along the way in order to see your results. Sacrifice doesn’t necessarily sound like a very inviting word, but many people have to make sacrifices in order to realize their dreams and accomplish the things that they have always desired doing.

If your dream is to build muscle, it will therefore be necessary to make sure that you make it to the gym everyday and get those pulse-pounding workouts in and not miss them, especially you will not want to make it a habit of missing your workouts.

On days that you spend all day at work, then you find that your friends or family want to spend all night sitting up at the bar, sometimes it can be difficult saying no to things from people that we care about, but if your number one goal is to achieve your fitness results, you will need to explain to them that there are specific sacrifices that you have to make in order to achieve your goals, or maybe if they want to be true friends, they will allow you the time to get a good workout in and shower before heading out to party or just hang out.


I think that the majority of us have short-term goals and long-term goals that we would like to achieve, and with everything that is going on in your daily life, whether it be work or school or even taking care of your family, we can tend to have a difficult time making enough time in our days to achieve the things that are important to us, but if you want to achieve your goals, you will need to spend some time, setting enough time to the side for your personal training, and family or friends will have to understand your wishes.

Along with a consistent program of training, it is also necessary to take in the appropriate nutrition that you need to fulfill your goals, and another part of that necessary nutrition may be supplementation. You can click on the link below to check further into supplementation products.

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, I would love to hear from my readers.


Duck eggs vs chicken eggs – which are better for your health?

Duck eggs are healthy

Chicken eggs are very healthy to eat and high in protein, it especially depends on how they are cooked. But have you ever wondered about the nutrition in duck eggs? Duck eggs vs chicken eggs, which are better for your health? Today’s subject I will be covering some similarities between the two and we will find out which are healthier and better for you, so stick around and read to the end to find out the answer.

I’m sure the majority of us are aware that eggs are high in protein and they can be high in cholesterol as well, but in today’s article we will be discovering which eggs are higher in protein, which eggs are healthier and if one is higher in cholesterol than the other. But is all cholesterol bad for you? The cholesterol that you find in eggs, is that as bad for you as the cholesterol that you find in other foods?

Duck eggs will be something special if you are accustomed to eating only chicken or turkey eggs. A duck egg is basically a larger version of a chicken egg and has a much bigger and richer yolk, a higher concentration of nutrients and more protein than the standard chicken egg.

Are Duck eggs healthier?

You will find from this article that duck eggs can definitely be an important part of anyone’s diet and you might be interested in checking out how valuable a duck’s egg can be for your diet. Duck eggs are definitely larger than your standard chicken egg and are packed with a good amount of nutrients.

You should know that there are more omega-3 fatty acids in duck eggs. Omega-3’s will definitely contribute to heart health, and may reduce inflammation. You should also be aware that duck eggs have more vitamin D. Duck eggs have more Vitamin D, especially if they are pasture-raised.

Vitamin D supports bone health and skin, as well as mood. Ducks raised outside (AKA pasture-raised) are far more likely to have higher levels of vitamin D from sunlight. Duck eggs will be higher in essential vitamins and minerals like thiamine and niacin as well as a multitude of other vitamins.

The egg yolk nutrition and quality depend on what the duck eats. Ducks have access to the outside to eat bugs and plants, just like chickens.

What about cholesterol?

Are duck eggs as safe to eat as chicken eggs? The USDA has the same standards and regulations in place for duck eggs as it does for all poultry. While the egg itself is larger than a chicken’s egg, the yolk is also larger in proportion to the white part of the egg. Duck eggs also have more nutrition and calories per gram compared to chicken eggs.

As far as cholesterol goes when comparing the chicken vs the duck egg is, the duck’s egg has a considerably higher cholesterol content, compared to chicken’s egg. 100 grams of duck eggs will contain 884 mg of cholesterol, compared to 425 mg of cholesterol in chicken’s egg.

Are there different types of cholesterol?

There are two different forms of cholesterol, there is low-density lipoprotein (LDL) which is known as your bad kind of cholesterol, and there is high density lipoprotein (HDL) which is known as your good cholesterol. LDL is the kind that clogs and plaques your arteries, HDL is the kind that works to clear the cholesterol from your blood.

So what kind of cholesterol is found in eggs? HDL, the good kind of cholesterol is in eggs, but often when people eat eggs, they will generally pair them with bacon which is high in LDL cholesterol. It also depends on how you cook eggs, if they are fried that will raise your LDL levels.

Some healthier ways to cook eggs other than your standard approach such as frying, you can hard boil, steam cook (baste or poach) or bake them. These healthier ways will cut down on any bad form (LDL) cholesterol and just may help to improve your diet and midsection.

Chicken, turkey and duck nutrition comparisons

what you will find in a chicken egg:

  • 75 calories
  • 7 grams of protein
  • 5 grams of fat
  • 1.6 grams of saturated fat

Chicken eggs also come packed with iron, vitamins and minerals and carotenoids. Chicken eggs are also great for fighting diseases.

What you will find in a turkey egg:

  • 135 calories
  • 10.8 grams of protein
  • 9.4 grams of fat
  • 2.9 grams of saturated fat

Turkey eggs also come packed with a good amount of vitamins and minerals such as calcium, potassium, vitamins A, C and iron.

What you will find in a Duck egg:

  • 129.5 calories
  • 9 grams of protein
  • 9.6 grams of fat
  • 2.6 grams of saturated fat

Duck eggs are larger so they will come packed with a large punch of vitamins and minerals such as potassium, fibers, vitamin A, vitamin B6, vitamin B12 vitamin C and vitamin D.

Duck egg availability

You can find duck eggs at your local farmers market. If you don’t see them on display, it won’t hurt to ask if the duck farmer can bring a dozen to the market for the next week.

Duck eggs are becoming more and more popular in some grocery stores. Whole Foods often stock them, as well you will find many other specialty stores are starting to keep them stocked.

Their taste

For all you egg fans out there, duck eggs are a great alternative to chicken or even turkey eggs. Duck eggs may be higher in cholesterol, but that is simply due to being a larger sized egg, but then duck eggs have a larger amount of protein, vitamins and minerals packed inside the shell.

Duck eggs have a different taste to them, they are richer in flavor and have more of a creamier texture to them than your smaller sized chicken or turkey egg, but duck eggs are definitely a treat if you are not used to eating them.

Duck eggs are also great for cooking and supply extra nutrition as well as flavor to any dish that you create using them.

Storage life

Duck eggs have a longer storage life because they have a thicker shell to them. Duck eggs get about 6-weeks more on their expiration date over chicken eggs because of the structure of the shell. It is usually about the same thing with quail eggs as well, they also get a longer expiration date.Duck eggs for dinner

So which are better for your health?

Are duck eggs better for your health than eating chicken eggs? These smooth eggs have a rich texture and are packed with lots of nutrition and protein. There may be a higher amount of cholesterol than the chicken egg, but they have much more nutrients, protein and Omega-3 fatty acids than the chicken egg, mostly because of their size.

What are the benefits of eating duck eggs over chicken eggs?

  • they have more protein
  • Duck eggs contain much more vitamin D than chicken eggs
  • they have more nutrients and vitamins
  • Duck eggs stay fresh longer because of their thicker shells
  • they have their own flavor and are richer
  • contain more Omega-3 fatty acids
  • people with allergies to chicken eggs can still eat duck eggs

Duck eggs have more magnesium, calcium, iron, vitamin B12, vitamin A and thiamine per 100 grams. They are a great source of omega 3 fatty acids, These fatty acids, are found in fish oils, walnuts, and flax seeds and In order to obtain these fatty acids in your diet, you would need a large amount of fish and walnuts, so eating duck eggs broadens your source of omega-3 fatty acids. Duck eggs are better than chicken eggs in almost every way.


Egg’s have always been a great source of nutrition and pack that extra punch with protein that is essential for maintaining muscle or for building muscle, depending on what your goals are.

For people that are working on losing weight need to cut back on the carbs which is a great way to promote weight loss, but t is essential to take in a good supply of healthy proteins to ensure muscle maintenance.

Anyone who has been into weight-training for any amount of time knows that it is important to keep a good supply of protein coming in to build muscle, and what better way than to boost up your protein intake with a rich and healthy diet including eggs, whether you eat them for breakfast or any meal through the day.

An important tactic that I have always followed is keeping my diet well supplemented with a good protein supplement besides taking in a good share of protein from food sources like duck eggs.

To get some ideas on good supplementation products that pack that extra punch for protein, you can check out a product review from my website by clicking on this link.

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


What’s the fastest way to lose weight – and how to keep it off

Make your dreams come true

Are you sick and tired of poping weight loss pills that don’t hold up to their claims? Are you tired of listening to gurus claims on losing huge masses of weight in a record period of time? While the gurus are rolling in the big bucks, you are still battling with the case of the bulge, more desperate than ever and wondering, now where do I turn?

What’s the fastest way to lose weight and how to keep it off I’m sure has been one of the biggest struggles that many people have dealt with, but today I want to help with shedding a little light on what’s the best way to shed the pounds.

I’m sure that you have heard many times over that the best way to lose weight is through diet and exercise, maybe some supplementation that might help you along the way, but is that really the best way to lose weight?

I’m sure that there are some people out there that figure maybe a surgical procedure like liposuction is the best way, and maybe it is what some people have resorted to, but aside from medical procedures, as far as the best way to lose weight is, you guessed it, exercise and following a proper diet.

I know, that sounds kind of familiar, doesn’t this? But when all is said and done, it takes exercise to burn calories and following a proper diet to make sure that you are not filling yourself with stuff that will continue to pack on more pounds.

But when it comes to the best way to lose weight, specifically what type of exercise is going to work best for you and your journey of losing weight? Is it bicycling? Is it jogging? Or could it be a jazzercise class? Well actually, all of these systems work just fine, but when you are looking for the one single best physical activity to lose weight, the best way that I have found is through HIIT training.

HIIT training, what is it?

HIIT training (high intensity intervial training) is a given amount of exercises that you perform back-to-back with very little if any rest in between. These exercises can be anything ranging from cardio activity such as high paced movements just using body weight that will get your heart pumping and blood flowing, or they can simply be performed with free weights and weight machines.

HIIT workouts combine short bursts of intense exercise with short periods of rest or lower-intensity exercise.

HIIT workouts alternate intervals, during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for one to five minutes with periods of rest or less intense exercise.

What is the best way to perform HIIT training?

The whole point of high-intensity training is to pick up the intensity of your cardio. You will need to push yourself to the max during every set. They will usually go from anywhere between 20 to 90 seconds.

Many studies have shown that working hard is key when it comes to increasing your endurance, increasing metabolism, and losing body fat. All exercise will burn fat by burning calories. More intense exercise burns more fat, and for this reason, HIIT is very popular.

Compared to many other cardio workouts, HIIT can be a more effective way of burning the calories and keeping them off. HIIT routines that involve body weight will tone your muscles while increasing your heart rate. “HIIT will improve your endurance and your strength.

The level of intensity will take some getting used to, but to help gauge whether you are working hard enough, many fitness pros use a rate of perceived exertion (RPE) that describes effort levels from 1 to 10, with 10 being the highest.

How often should you perform HIIT training?

Due to the high intensity of HIIT, there’s really no need to do it more than three to four times a week. According to a study done shows that if you were to do HIIT training for 14 days straight, your results wouldn’t be any different than if you performed HIIT training 3 days a week.

HIIT is an effective form of exercise for many, including those who work out regularly, for people who are overweight and those who have diabetes. If you’re a healthy adult, HIIT works as well as cardiovascular exercise, but if you have heart disease or diabetes, evidence shows that it works better.Cardio training

Is HIIT training better than any other form of cardio training?

These shorter, more intense workouts maximize your results while minimizing the amount of time you have to spend working out.

When it comes to HIIT training, which one would you focus on most if you set your sights on losing weight? Or could you enjoy your workouts if you are working at such a high intensity?

What kind of diet should you eat when following the HIIT training program?

To meet the energy demands of HIIT training, it’s necessary that you eat the right foods. You don’t need to make drastic changes in your diet, it is important to be aware of what and when you’re eating.


The intensity of HIIT means that your body needs to have a good supply of nutrients. A few hours before your workout, you should consume carbohydrates and proteins.

Carbs that you should include in your diet are whole grain and rye breads, oatmeal and rice. You will also need to include good sources of protein such as fish and chicken.

You should make it a point to avoid foods that are high in fiber before your workouts due to stomach cramping. Foods that are high in protein and fat should be kept at a minimum because they will take too long to digest and convert to energy.


Within 2 hours after your workout you will need to consume carbohydrates and protein to replace the energy used and to repair damaged muscle, but don’t overdo it, you should eat just enough to satisfy your appetite, which only makes sense if your goal is to lose weight.


There are many great forms of cardio that you can engage in, and when you dedicate yourself to them, they all do a pretty good job, but when it comes to the single most effective form of exercise and is a popular way to go about getting in shape and burning those extra calories.

HIIT training is the way to go.

When you dedicate yourself to an exercise program as demanding as HIIT, you will naturally want to give your diet the best possible shot that you can as well.

It won’t make any sense to spend 20 minutes giving it your best to burn through a high intensity workout and then follow it up stuffing your face with pizza or any high fat diet.

It will take some time to accomplish your goals but if you stick with it, your progress down the road will definitely be worth it.

To help give your diet a boost, check out one of my product reviews on supplementation and purchase by clicking on this button.

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


How to deal with lower back pain – put an end to it for good

Are you tired of putting off workouts or even putting an end to your workouts because of lower back pain? Well in this post I will be shedding some light on how to deal with lower back pain and putting an end to it for good.

I have struggled with endless back pain over the years due to over exerting myself when lifting weights at a much younger age, but you don’t need to deal with this life altering dilemma of lower back issues and back pain keeping you from working-out or exercising from the things that you most enjoy in life.

Over the years I have visited doctors offices and never really had any straight answer given to me except for being told that I had arthritis in my lower back, and prescribed medication. The problem is it never really fixed my lower back pain and it always kept coming back.

Is visiting a chiropractor the right answer?

I would frequently visit different chiropractors over the years and they would make a simple adjustment, but then I had to keep coming back for more adjustments and nothing was ever resolved from all the endless adjustments.

There were times over the years that I would get lax from visiting the chiropractor and stop getting adjustments, I would continue working out and after a while I would find myself at a point where I thought my lower back was feeling pretty good and then boom, just like that, I would make the slightest move and my lower back would have gone out.

I would collapse to the floor and not be able to stand up. There were many times all I was able to do was crawl from point A to point B, and if I was able to stand up, I would be hunched way over with absolutely no ability to straighten my back. Life was hell and I never really knew of any way to fix this problem.

Is short-term rehab a long term answer?

Many times after visiting a doctor, I would be given a list of pretty basic exercises to do or I would be sent to rehab. This is all fine and dandy, but after you have received rehab for a while and you start feeling better, you have had a tendency to slip away from the exercises and a little further down the road you often find yourself in the same predicament.

My dreams have been crushed

My dream has always been to lift weights and build myself up as big as humanly possible without the use of steroids or any chemically altering drugs. But I was damned if I was going to allow lower back issues to keep me from fulfilling my dreams and goals.

It seemed that the thing I always enjoyed most, which was lifting weights, was the one thing that was causing me the most problems and causing me more endless hours of back pain and lost sleep, but yet, if I just sat around and spent my days in endless inactivity, that would create more stiffness in my lower back and obviously wasn’t doing any good.

A time to get serious

After all the years of agonizing discomfort, lost sleep and feeling defeat, it was finally then that I realized I needed to get serious about it, and this involved something that made complete sense. In order to work through these lower back issues, I obviously needed to stay busy and keep moving, keep my joints moving and keep my lower back active.

I started to incorporate in my daily life stretching, a lot more walking and yoga. Have you ever noticed how healthy and limber cats are? Have you ever noticed that it seems as though cats must spend 90% of their lives stretching, all this stretching serves a purpose, and at that, a very good one.

The importance of stretching

Stretching will keep the muscles flexible, strong, and healthy, and we need flexibility to keep a range of motion in our joints. Without it, the muscles can shorten and become tight. Then, when you are ready to engage in activity, they’ll be weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thighs. That can make it difficult to extend your legs or straighten your knees all the way, which will make walking difficult. Likewise, when tight muscles are used for strenuous activity that stretches them, they may become damaged from suddenly being stretched. Injured muscles will not be strong enough to support your joints, which can lead to injury.

Regular stretching keeps muscles lean, and flexible, and this means that exertion will not put too much force on the muscle itself. Healthy muscles also help a person with balance problems to avoid falls.Walking for better health.

The importance of walking

Your trunk, core, and lumbar (lower back) muscles play an important role in maintaining stability and movement of the lower back.

These muscles can lose their condition and become weak from a lack of activity causing misalignment of the spine.

Over a period, there may be a big increase in muscular weakness, fatigue, injury, and pain.

When you engage in walking, the health of your back muscles improve in the following ways.

It Increases blood flow, decreased physical activity can cause the small blood vessels of your spine to become constricted, reducing blood flow to the spinal muscles.

Walking helps to open up these blood vessels, increasing the supply of oxygen and nutrients to the muscles.

Flushing out of toxins. Your muscles produce physiologic toxins when they contract and expand. Over time, these toxins can accumulate within the lower back muscle tissues and cause stiffness.

Walking helps to flush out these toxins and can improve flexibility. When you combine these factors, they will help to build strength in the muscles of your lower back adding to the strength and integrity of your lower back.

Walking increases flexibility in your lower back. Lack of physical activity can cause the muscles and joints in your lower back and hips to become stiff. This stiffness will create increasing pressure on the lumbar spine lower back, changing its normal curvature.

Walking can increase flexibility by stretching the muscles and ligaments in the back, buttocks and legs. When you walk, muscles such as your hamstrings, erector muscles of the spine, and hip flex or muscles are activated and stretched. The flexibility of your spinal ligaments and tendons is also increased, improving on the overall range of motion in your lower back.Yoga for lower back pain.

The importance of yoga

Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis such as in the lower back.

There is growing research demonstrating that practicing yoga could help reduce many types of chronic pain.

Yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting.

Yoga can help decrease pain and improve physical health in participants with osteoarthritis of the knees.

Incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.

Many people add yoga to their fitness routine to improve flexibility, and I have found it to be very beneficial with helping me in my recovery from years of lower back pain.

There is plenty of research that backs the benefit of yoga and demonstrates that it can optimize performance through the use of specific exercises that target balance and flexibility.


In conclusion to this article, it will hopefully give you some insight on how to deal better with lower back issues, and at the same time give you the motivation you need to push through nagging lower back pain and not allow problems like these to keep you from working out and fulfilling your dreams.

Doctors don’t always give you the answers that you need, chiropractors can give you some relief for a short period, but the relief never lasts for very long.

Your best bet is to take care of your body and keep it running smooth like a well-oiled machine. In order to do that you will need to stick with a good system of walking, stretching and yoga.

I personally went through many years of trial-and-error, but the system I found works the best and has helped me to start enjoying a better life.

Another thing that I personally did which helps with lower back pain is I lost a lot of weight. All that excess weight you’re carrying around the midsection is doing nothing but wreaking havoc on your lower back.

If you have been carrying around an excess amount of weight that you want to lose, the best way to go about that is staying active through exercise, such as walking and yoga, as well as following a healthy diet.

The typical diet that I follow is high in protein such as chicken, tuna and cottage cheese and I try to keep my carb intake low.

When I consume carbs, I try to keep it down to basically fresh fruits and vegetables and try to avoid excessive foods like potatoes, rice, pasta and bread.

Another thing that I have always relied on is taking a good supplementation product. To check further into some of my supplementation product reviews, 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 get back to you as soon as possible.

How to build muscle and strength – developing the determination

Young Man checks his phone frequently while at the gym.

Building muscle and strength is a big topic for many gym goers, young or old. There are many ways to look at training for muscle and strength, there are many strategies when it comes to developing muscle and strength. Today we are going to look at how to build muscle and strength, and how do you develop the determination?

Is there only one set pattern of training? Is there only one right way to train? There are many weight training programs a person can follow, is only one of these ways the right way to train? Or are there many ways to train for muscle and strength that are effective?

There have been many debates over the years as to what is the best way to accomplish developing strength and size, but is it such a complex subject, or do people have a tendency to make things more difficult than they have to be? It isn’t so difficult, the biggest thing is developing the determination.

When you take a step back and look at what your goals are, where you have started from and how far you have come, or maybe you are just getting started in the game of weight-training and you are first getting your head wrapped around the concept of what it takes to build the lean muscles that you have always wanted and the strength equivalent to that of five normal men.

Is the game of weight-training, as complex as what some people make it seem like, or is it as straight-forward as it truly is. Just follow along with me and maybe we can come to some resolve with making your goals a reality.

Get with the program

I have seen countless times when someone would be reading the paper or talking on their cell phone while using a weight machine. Others might be texting on their phone between sets losing pretty much any kind of concentration that might benefit their workout.

These activities could be done while doing some low-intensity cardio, it’s not going to be of much benefit for anyone to have such little focus when weight-training. In order to be serious about your training and receive some serious results, first of all you will need to take the time that you spend in the gym with all seriousness.

Just as serious as your mate expects you to be when they’re telling you about how rotten their day was at the office, you know, if you don’t look like you are taking them with all seriousness, they may be likely to clobber you over the head.

You should look at your weight-training with just as serious of a tone. If you haven’t been seeing the results that you had hoped for, you can’t go blaming it on Joe who lives down the street, you need to take responsibility for your own actions.

So how do you train for strength and size? You have to take your training seriously, train hard, and you have to lift heavy. Training heavy not only involves using a weight that you push to failure with a rep range of 8-12 reps, but it also involves using exercises that work more than one muscle group at a time.

Especially exercises like the bench press, squats, dead lifts and barbell rows. There are other exercises like the clean and press and snatch that are your basic power moves and are typically done with fewer repetitions like 1-6 reps.

If you want to get some serious results from your training, it is a must that you include at least a majority of these exercises because they involve more than one muscle group at a time and will enable you to lift more weight and put more stress on the working muscles.

Devise yourself a serious program

You can only take your training as seriously as you will allow yourself. Do you take yourself seriously? Do you take your dreams seriously? Then why shouldn’t you take your weight-training seriously?

If it requires weight-training to see your dreams through, then that means you should be going balls to the wall in the gym and get that extra rep out that you fell short of with your last workout.

It is those that go the extra mile in the gym that make the killing results, if you are slacking in the gym and not giving it your best, then you are not going to see the results that you have always dreamed about.

I know that there can be many distractions these days. back in Arnold Schwarzenegger’s day, or Lee Haney’s day, could you see those guys slacking in the gym because they were too busy texting all their buddies?

Quite the contrary, they were training like mad men with only one thought in mind, and that was to be the best, and they did just that. They were paving the way for future bodybuilders.

Never back down from a good challenge

A good challenge is what we should be ready for every time we enter the gym. If your heart and head are not into the game, it will be difficult to give our mind and muscles the challenge that we need to in order to achieve maximum results.

Imagine if you will, training with the likes of Arnold Schwarzenegger, Frank Zane, Bill Pearl and Lou Ferrigno. If you had the opportunity to enter the gym and train with those good old boy’s, wouldn’t you be inspired to give it your all? Or would you be sitting on the sidelines texting on your cell phone?

The next time that you go in the gym and want to get a hard-hitting, pulse pounding workout in, but you feel that you are driven to spend more time texting people or Googling things, just imagine if Arnold Schwarzenegger was there giving you a motivational speech, what kind of workout do you think you would put in then?

Program your mind for success

When is the last time that someone gave you a speech about programming your mind for success? Well if someone hasn’t done that in some time, or if at all, I highly doubt that Arnold Schwarzenegger or Bill Pearl would come along and give you that motivational speech during your workout, but granted there are plenty of other enthusiastic people at the gym where you train that will give you the motivation that you need to push yourself to the limit and get the best workout in that you possibly can.

Even if you don’t look up someone at the gym to give you the motivation that you need, there is a huge plethora of knowledge and inspiration that you can find on YouTube with all the great training and fitness videos on there will keep you busy for a lifetime giving you the motivation you need and deserve to keep you going strong with your training and motivation.

Besides getting motivation from coaches or people that you train with at the gym, and a great source of motivational tools such as YouTube, another very important aspect of your training that will give you the motivation you need to succeed are setting goals.

Goals are a very important training tool for anyone to succeed that is pushing themselves to either lose weight or gain muscle. The likes of Arnold Schwarzenegger always set goals, can you imagine a prize-winning physique like his could be developed through blindly training away each day with no goals to guide him? Or the massive thighs of the very impressive Tom Platz could be developed without structuring an amazing thigh training routine or not having any goals to guide him?

In order to succeed or be successful in any undertaking, not just weight loss or weight training, but absolutely any undertaking in your life, how do you expect to achieve those amazing results that you are dreaming of if you don’t have any guidance or vision of where you want to be, or how are you plan on achieving those results.Muscular man performing dumbell curls.

Moving forward

Before you go to the gym for your next training session, make sure that you have your goals in place and exactly how you plan on achieving those goals. Make sure that you have those goals written down on paper so that you can always look back at them every day as a personal reminder of who you are and what you want to be as well as what you want to achieve for yourself.

So you want to build huge muscles and develop impressive strength, if that’s what your goal is, like many other trainers at the gym, make sure that you have a solid routine structured mostly around combination moves such as the bench press, squats, dead lifts and barbell rows as stated earlier, and you need to be dedicated to your training days, your structured routine that you devised for yourself, as well as your dreams and wishes.

Success does not happen overnight and neither will your goals. Tom Platz’s thighs we’re not developed overnight and neither was Arnold Schwarzenegger’s success. Everything takes time and a commitment in order to see your dreams come to life. Rome was not built in a day, neither will be those huge arms that you want to be sticking out of your t-shirt sleeves and impress everybody that see’s you on the beach.

Now get off your cell phone and get off of the couch and head to your local gym and get busy building that body that you have always dreamed of. Lou Ferrigno probably spent more time pumping iron than he had spent having his green makeup put on. Don’t allow all of this wonderful technology the world has to offer these days to stand in the way of your dreams and achieving your goals.

Supplementation is an important aspect of your training, along with a healthy diet. To check out some of my reviews I have on supplementation, you can do so by clicking on this link.

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


Hemp for health – can you improve your performance with hemp? Review

The hemp plant.

Physical fitness and physical happiness are a big thing these days, people are longing to look better and feel better through engaging in their favorite form of physical fitness. But a question comes to mind, can a person improve their performance and endurance with the use of hemp products? Today we are going to look at hemp for health and can you improve your performance with hemp?

Hemp products and CBD oil are a growing thing these days by people of all cultures and backgrounds, but is hemp just for people that want to feel better or overcome their pain? Actually when you combine those two things, feeling better and overcoming pain, that can fit right into the physical fitness realm.

That’s the whole point behind physical fitness is feeling better, but can hemp improve your physical fitness? And many people use hemp for their pain, can hemp help you with overcoming muscle soreness and recovery time?

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

This article will cover what the benefits of hemp are, what the possible downfalls are, how hemp can benefit your training, performance and endurance, and if hemp is the right choice for you and your goals.

What are the benefits of using hemp?

CBD has been considered for a wide variety of health issues, but the strongest evidence is for its effectiveness in treating childhood epilepsy syndromes, such as Dravet syndrome and Lennox-Gastaut syndrome, which typically don’t respond to anti seizure medications.

In numerous studies, CBD was able to reduce the number of seizures, and in some cases it was able to stop them altogether. CBD is commonly used for anxiety and for patients who suffer through insomnia, studies suggest that CBD may help with both falling asleep and staying asleep.

CBD may offer an option for treating various types of chronic pain. A study demonstrated the mechanism by which CBD inhibits inflammatory and neuropathic pain, two very difficult types of chronic pain to treat.

Listed below are some ways in which hemp/CBD oil can benefit you.

  1. Protects the immune system
  2. Protein
  3. Unsaturated fats
  4. Fber
  5. Minerals and vitamins
  6. Protects the brain
  7. Heart health
  8. Reduces inflammation
  9. Improves your skin condition
  10. Relieves rheumatoid arthritis
  11. Reduces symptoms of PMS and menopause
  12. Improves hormone balance
  13. Improves weight loss
  14. Pain relief
  15. Can prevent diabetes
  16. Improves digestive health

Can hemp be dangerous?

Side effects of CBD include nausea, fatigue and irritability. CBD can increase the level in your blood of the blood thinner coumadin, and it can raise the level of other medications in your blood in the same way that grapefruit juice does.

A significant safety concern with CBD is that it is primarily marketed and sold as a supplement, not a medication. Currently, the FDA does not regulate the safety and purity of dietary supplements. So you won’t know for certain that the product you buy has active ingredients as the dose listed on the label.

In addition, the product may contain other unknown elements. We also don’t know the most effective therapeutic dose of CBD for any particular medical condition.

Can hemp improve your training?

Any workout, especially a rigorous one can cause damage to the body’s muscles and tissues, It’s inflammation that can trigger the body’s repair processes which allows’s tissue to grow back stronger. However, too much inflammation left can contribute to excessive muscle damage and poor workout results.

Inflammation is also a sign of exercise injuries including sprains and strains.

For this reason, people who exercise commonly integrate anti-inflammatory measures such as eating antioxidants containing foods and taking ice baths into their workout routines to aid the workout process. They also try to curb achy muscles and joints through the use of non-steroidal anti-inflammatory drugs, or NSAIDs, like ibuprofen.

While studies debate exactly when trainers should try to curb inflammation and when they should just let the body recover on its own, they also suggest that CBD is a powerful anti-inflammatory compound.

CBD for exercise-induced inflammation is definitely a big area that needs to be explored, however, most of what we know about CBD and exercise is based on hearsay reports.

There’s basically no research on the topic, although some believe that CBD reduces the body’s tendency to break down tissues and will promote muscle growth. CBD penetrates to reduce inflammation in the injured tissues.

Is hemp a performance enhancer?Hemp for your health

While it’s legal for recreational use in four states and for medical use in 25 states and Washington DC, it can be difficult for scientists to get cannabis into the lab for studying. The Drug Enforcement Administration considers cannabis to have “no currently accepted medical use. It groups cannabis with LSD and heroin.

Although some athletes use cannabis and claim it helps to relieve their anxiety and increases focus.

Is hemp the right choice for you?

Personally I have never smoked hemp but I have tried using the CBD oil as a pain reliever and found that it has given me relief due to minor muscle soreness. Granted I was using a smaller dose of 750 milligrams.

I am not recommending that you start using hemp as a performance enhancer for your workouts and better recovery practices, but the option is available and depending on what your goals are and how comfortable you feel with using a product like hemp, it can help with your recovery process.

Pros and cons


  • Pain relieving
  • Alleviates stress and anxiety
  • Better sleep
  • Takes fast effect
  • Stronger bones


  • Can interact with prescription medication
  • Nausea
  • Fatigue
  • Irritability


There has been a demand for CBD products and they have grown rapidly and for good reason, besides all the evidence, studies have found that hemp-derived compounds have a ton of potential health benefits. CBD is an anti-inflammatory, antioxidant and may provide relief from anxiety, nausea, pain, migraines, and insomnia.

CBD may be an effective way to relieve the soreness exercise will cause, as well as shorten recovery time after a workout. Although much of the benefits that CBD can have on exercise performance and recovery are still not confirmed.

“There is a huge gap with research in terms of confirming a most effective dosing of CBD for various symptoms, Unfortunately, we are not even close to having any definitive trials on the effectiveness for symptoms claimed to benefit from CBD with trials that are scientifically relevant.

A bipartisan farm bill had been signed into law this past December legalizing hemp, and it will likely lead to a boost in the CBD industry and hopefully a boost in research. But for now, its impact on exercise relies on further evidence and testing.

You can visit other supplementation related products on my website, simply click on this link.

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


High protein rich foods – are you getting enough or too much?

Blend protein powder shakes for building muscle.

Bodybuilding is one area that you want to target enough protein in your system to build muscles. It is essential to get an adequate amount of protein into your systems because without enough protein, you will not be able to build a substantial amount of muscle.

Today we will be looking at high protein-rich foods, and you should ask yourself, are you getting enough or too much protein in your system? Not enough protein can keep you from making the muscle gains that you desire.

Another thing that I see all too often is bodybuilders will have a sense of urgency to take in more protein than what is needed. When you take in more protein than what your muscles need, anything more is just excess.

How much protein do you need?

How much protein you need generally goes by a guideline in grams of protein per pound of body weight. There have been different theories behind how much protein you should typically take in per pound of body weight.

The amount of protein you need depends on factors like your age, weight, activity level, and overall health. For healthy adults over age 18 are recommended a dietary allowance of 0.36 grams of protein per pound of body weight per day. That means a healthy 40-year-old woman, weighing 160 pounds, would need a minimum of 57.6 grams of protein per day.

For adults over 60, experts recommend that you should consume more, about 0.5 gram of protein per pound of body weight per day. So a healthy 60 year-old woman weighing 160 pounds would need about 80 grams of protein per day.

It’s also important to spread out your protein intake throughout the day. Getting 20 – 40 grams with each meal can help maximize protein synthesis and preserve muscle

But these guidelines stated are based on what the general person would require to maintain their muscle. The amount of protein intake for an athlete interested in building muscle will naturally require a much larger daily protein intake.

In order to successfully build muscle, you will need to determine how much protein you need per day based on your age, weight and activity level. One general guideline is one gram of protein per pound of body weight.

Another good guideline to go by is 1.5 grams of protein per pound of body weight. Say for example if you take an 1.5 grams of protein per pound of body weight, if you weigh 200 pounds, then you will need to take in 300 grams of protein a day.

How do you know when you are getting too much?

For the general person there can be side effects from consuming too much protein, but for the typical weight trainer/bodybuilder that consumes large quantities of protein in a day will likely go without seeing any side effects because of their activity level and the requirement for protein that the muscle needs.

For the typical person that doesn’t engage in any weight training activity and consumes large quantities of protein over long periods may suffer from symptoms associated with high protein consumption.

Symptoms associated with too much protein may include irritability, headache, diarrhea, nausea, intestinal discomfort and dehydration. There can be serious risks associated with chronic protein over consumption including cardiovascular disease, seizures, liver issues and possibly even death.

Doctors have also linked certain conditions to chronic protein over consumption such as cancer and type 2 diabetes.

For someone who is accustomed to training their muscles are used to breaking their muscle fibers down on a regular basis and need an adequate amount of protein to rebuild the muscle. Bodybuilders can take higher amounts of protein without seeing any negative results because the excess protein is being consumed by the muscle.

When should you increase your protein intake?

Especially when you are in the stage of building muscle, you will need to make sure that you are getting an adequate amount of protein in your diet so that you have your best chances of encouraging muscle growth.

It’s not a good idea to cram your protein intake into a couple of large meals in a day, you should split up your protein intake within 5-6 smaller meals a day and you should make it a point to take in a serving of lean protein after a workout.

Especially after a grueling workout, your muscles are in need of protein and carbs because the carbs will help your body’s energy source, and the protein will help repair muscle and encourage muscle growth.

Don’t be too worried if you can’t get food into your system immediately after exercise, building muscle is not only about what you do post-workout, it is about what you do with your overall diet.

What are the best sources of protein?

Your best sources of protein are going to be from white meat sources such as chicken, fish and tuna because of their lower fat content. If you want a lower fat content in your diet, you will need to avoid red meats like steak and hamburger which are much higher in fat.

Red meat is an excellent source for protein, if you are in a stage of building muscle and are not too worried about fat intake, then I wouldn’t worry too much about the fat content, but if you are concerned about fat intake, then I would try to keep it down to the white meat which has lower fat content.

Other great sources of protein are cottage cheese, eggs, milk and Greek yogurt. There are many other great sources for protein consumption, so make sure to keep your diet new and exciting so that your progress will be a more continuous path to success without disruption.


As you can see, protein is a necessity for building muscle, if you work your muscles and train them hard, you will naturally need more protein than the average person that doesn’t train. It also stands to reason that if you over do anything, even if it can be a good thing, there are always boundaries that you should follow.

For example, the subject that I used earlier, if you have a daily allowance of 0.36 grams of protein per pound of body weight and weigh 160 pounds, you will need a minimum of 57.6 grams of protein per day, but if you consistently take in 2.5 grams of protein per pound of body weight and you don’t work your muscles, your muscles won’t need all that protein so it will be excess.

If you continue to take in an excessive amount of protein every day for a long time, it stands to reason that you will eventually suffer mild to severe symptoms of some form.

On the other hand, if you are a 300 pound bodybuilder that’s in the gym training hard every day, it would be safe to say that your muscles are going to use that 2.5 grams of protein per pound of body weight and it will be highly unlikely that you will have any negative effects from it.

I hope that you have had something positive to take away on this subject and can use it to benefit you for your future training.

Along with a healthy diet and plenty of lean protein in your diet, sometimes it can be beneficial to supplement your diet to fuel your training to the max.

You can check out some protein supplementation products in this review and click on a link to purchase.

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


9 easy ways to stay fit while traveling – and feel great

Enjoying the healthy life while on vacation.

Considering that lately with the covid-19 pandemic going on, not many people have been getting out and traveling much. It stands to reason because it’s apparently kind of difficult to get out and travel when everything is shut down.

But lately with things settling down in the area of the covid-19 pandemic, things have been picking up a little more and some people are starting to get out and do a little more traveling. Today I am going to talk about 9 easy ways to stay fit while traveling and feel great while pursuing a healthier lifestyle.

Whatever your fitness goals are, you can pursue exercises and training programs while you are on the go such as vacationing. Many vacation spots have gyms that you can go to and pay for on a daily basis.

But for those of you that are not into working out in gyms, or for gyms that are still not open yet, there are great ways that you can engage in physical training in your hotel room or in various other vacation spots that you don’t need any training equipment.

Staying physically fit

No matter what your age is, gender or even your physical health, it is necessary for everyone to at least pay a little attention to their physical well-being and health. Naturally if you are older and have physical ailments, or if you have physical limitations and find it difficult to exercise, there are simple ways to get around this.

If you are old enough where you find it physically challenging to engage in vigorous exercise, there are other physical activities that you can engage in that are low impact, and always remember to be safe and take things at your own pace and what you feel most comfortable with.

If you have age limitations or physical limitations that are keeping you from doing most physical activities, walking is one of the best ways to engage in some form of activity that will keep your muscles and joints moving and keep you in better physical condition while keeping your heart rate up and burning calories.

Swimming is another activity that can do you wonders, even if you are suffering from minor physical conditions, swimming can benefit your joints and muscles as a form of therapy.

Another excellent activity that you can engage in that many senior citizens enjoy is yoga. This is a great way to keep your body in motion and can prevent against cardiovascular disease and premature aging due to a lack of physical activity.

Remember to stay safe

With the covid-19 pandemic, things still need to be addressed such as social distancing and wearing protective wear such as face masks. Especially if you are going to be in close encounters like a gym or the beach.

Following a healthy lifestyle not only means getting the proper nutrition and exercise, but also protecting your health, guarding against diseases and showing compassion for others and their health.

Following a healthy lifestyle show’s a commitment to physical and mental well-being, where there is physical health, there should also be a solid foundation for mental well-being. Staying healthy is showing love for yourself as well you should be showing care for the physical and mental well-being of others.Woman staying fit with exercise while on the beach.

What are your physical fitness goals?

To be successful with achieving your fitness goals, you will need to have some idea of what type of training program will work best to obtain your desired outcome. Whether you want to lose weight or simply get into better shape, you will need to follow a structured program that will help you achieve the results that you are looking for.

For example if you want to lose weight, following a training program that involves mostly body weight exercises probably won’t give you the best results. Body weight exercises for most people won’t prompt a continuous repetition or rhythm that will get your heart rate moving at a continuous rate or burn enough calories.

The best way to lose weight would be to follow a training program that allows you to increase your training intensity. To increase your intensity you will need to increase your overall physical activity and reduce the amount of resting time.

Body weight exercises allow you to give shorter bursts of energy and longer rest periods between sets. This style of training is more well suited for building strength and muscle.

To increase calorie expenditure and weight loss, your better choices for exercise would be walking, jogging, HIIT training or any form of cardio that will increase your heart rate over longer periods of time with minimal rest.

What exercises are best for you?

Included with what exercises are best for you depends upon what your goals are and what you are physically capable of doing. These can include but are not limited to, swimming, biking, walking, jogging, hiking, yoga, HIIT training, calisthenics, body weight exercises and more.

If your goal is to develop strength and muscle, body weight exercises will work great for that while traveling and if you can’t make it to the gym.

Some basic forms of body weight exercises that work great for that are push ups, sit ups, crunches, deep knee bends/squats, lunges and planks which are great for working the core muscles.

Any of these exercises suggested are all exercises that you can do in the hotel room or on the beach without any additional training equipment.

Relating a little more closely to what this article is about, is covering ways that you can stay fit while traveling. Listed are 9 ways that you can make this journey to a healthier lifestyle more achievable while on vacation.

  1. More frequent stops to get out and stretch and move around if you are driving.
  2. Healthier food and beverage choices, takeout or what you pack for the trip.
  3. Pack healthy entertainment such as bicycles or skiing equipment.
  4. Be sure to pack any necessary medication and/or supplementation products.
  5. Keep a happy and positive attitude, remember, you are going on vacation (smile)
  6. Don’t take your worries with you.
  7. Don’t take work with you.
  8. Don’t worry about time, take your time and relax.
  9. Engage in some form of activity every day that can raise your heart rate, or exercise.

For your physical and mental well-being

When going on vacation, it is generally a good idea to leave your work at home or in the office, but taking a healthy agenda along is a good idea and is something that should never be left behind no matter where you are going.

Always remember that healthy thoughts and healthy vibes produce healthy minds and bodies. Keep preparing your body and mind with positive influences and you will be more likely to feel more invigorated and enjoy your vacation than if you don’t fuel your body and mind with the right stuff.

Without the proper exercise to fulfill our goals and the proper nutrition to fuel our bodies and minds, it will be much more likely that we will be more tired and lack the energy to fully enjoy ourselves.

Otherwise, when your vacation comes to an end and when you return to work, you will have fewer stories to tell your coworkers because you will have spent most of your vacation sleeping or spending it thinking about what you needed to take a vacation from in the first place.

As I stated earlier that along with the proper diet, you will need to take along supplementation on your vacation, if you should run out of your supplement and need a refill.

To further look at supplementation products, simply click on this link.

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 get back to you as soon as possible.


College football games today – how do they train?

College football

How do college football players train to get in shape during the off-season for their games? Is their way of training any different from any other fitness trainers? or do they have their own special training regimen that they do in order to prepare for their football season.

Today we are going to be taking an interesting look into college football games today and how do they train during their off-season? What is the life like of a pro football player in training and what type of training regimen do they put themselves through to get into shape when football season rolls around?

Basically it depends a lot on the football trainers style and what role he plays in the game, but for the majority of football trainers, their workout styles aren’t much different from anyone else’s. It is a quite versatile approach between free weights and machines, body weight training and endurance training.

Today we are going to look at some different versatile approaches that many football players incorporate into their training during their off-season, this can be a good time to look into exactly how they are training and how they benefit from it.

College football games today, has their style of training changed?

Many teams use a traditional schedule that can involve a player’s day off, either Sunday or Monday, and then engage in padded practices on Tuesday, Wednesday and Thursday and then a no-pads walk through on Friday.

Whether a team’s walk through is Thursday or Friday, the timing of post game days off can be a matter of preference. Some coaches prefer giving Sunday off, others Monday. Teams are finding different ways to help players recoup from the rigors of game day.

Currently college football players engage in rehab, massages and yoga, then they have a recovery day and stretch. Further recovery involves massage, hot tub, and cold tub which makes for excellent recovery for after the game.

Massages are also made a practice, a 30-minute massage, and then go for a run then finish off with a swim.

Many of the players do a pool workout and swim a lap and work on mobility and flexibility. This is a great way for recovery after a game. If you sit around you will have a tendency to be stiff and come Monday, the players can’t move and their joints hurt, but getting in the pool is relaxing and good for their recovery.

They also make an end-of-week schedule but practices on Sunday. They lift in the weight room first then have a short practice. There are no pads, helmets only. Basically there have been a few small changes, but for the most part the typical regimen of training tactics has remained the same.

They have taken days off after the games before but that is the last thing you want to do when your body is beat up and sore is sit there because that’s not a good practice. It is necessary to get the blood flowing throughout your muscles so they can recover.

They make it their aim to peak on game days, gradually come down on Sundays and Mondays and start going back up on Tuesday to peak on Wednesday, back down on Thursday and gradually back up on Friday leading into Saturday.

How do college football players typically train?

College football players typically have a good amount of lean body mass and a low percentage of body fat. Generally most any athlete has the goal to be as lean as possible.

So, how do college football players build such impressive physiques? Football players train with short bursts of intense exercise followed by a rest period of almost 5 times as long as the work. The body’s response to that type of work-to-rest ratio results in a definite increase in lean muscle mass, a decrease in body fat, a lower heart rate, and increased cardiovascular health.

These are results that I think the majority of us are all looking for whether we are athletes or not.

Is their way of training any different from any other fitness trainers?

Training approaches vary, there are different ways of training, there is a different training approach in accordance with what your physical fitness goals are. If a person’s goal is to lose weight, they are naturally going to have a different strategy for their training than someone who is interested in building muscle.

For the hard core strength seekers that are interested in building strength are naturally going to follow a different training approach than someone who is training for a marathon run.

A training program for a football player is going to be designed in a way that will develop their strength, increase speed and bolster up their cardiovascular system.

In the next section I will cover a basic training approach that a football player might use to develop their speed, strength, coordination and endurance.

A football players off-season dedication

Here is a rundown of the five basic moves that college football players incorporate in their training to prepare themselves for their game season.

  • Wind sprints

Playing football requires quick bursts of effort for about 6-10 seconds followed by 30 seconds of recovery time. Wind sprints effectively train football players, but they also help you burn fat because the benefits of the high intensity exercise keep the heart elevated and metabolism up during resting periods.

  • Power cleans

Power cleans are essential power developing exercise for a football player. This exercise trains all the basic movers of your body. Power cleans also build explosion and athleticism. Power cleans also boost your heart rate and metabolism helping you burn calories and fat. Use a barbell with moderate weight.

  • Plate pushes

The plate push is an exercise that boosts your heart rate and intensity level in your workout. Simply take an Olympic plate or bumper plate (bumper plates work best) and set it on the floor in an open area where you have at least 10 yards to work with. Position yourself in the bear crawl on all fours behind the plate. Put your hands behind the plate and push it across the floor. Be sure to stay low and drive your knees with power. Push the plate across the floor without stopping for 10 yards. If you are struggling with friction on the floor or are on a surface that you do not want to scratch or mark up, you can use a towel underneath the plate to reduce the friction.

  • Bear crawls

Bear crawls are a full body exercise that focuses on developing your motor control. A bear crawl might be used by a college football coach as an intense conditioning tactic or even for disciplinary measures.

  • Push press

A push press is simply an overhead press with a barbell aided by a ¼ to ½ squat jump.


There are various styles of training, for each goal, there’s a specific style of training that caters to what each individual is trying to accomplish. I personally have never played football but I have always found it interesting to know how football players train, professional or college.

It is understandable that a football player will need to build their strength, especially depending on what position they play. But I think that no matter what position a football player is in, they need to develop their speed and endurance.

The training program outlined above is a good challenge and will accomplish your fitness goals no matter what aspect you are looking to accomplish. Whether it’s strength, speed, agility or endurance.

For the average person that’s reading this article may not be interested in training to get in shape for football, but if you are interested in building muscle, strength, endurance and maybe even some speed, this can be a great idea to develop your own personal training program.

Always remember that when taking on a training program of a high intensity nature such as the training exercises outlined above will allow you to do, you will need to take in an ample amount of healthy food to power you through an intense workout.

Along with a healthy diet, it may be of benefit to include supplementation for an additional boost to give you the protein for muscle and nutrients to give you the energy to power through a difficult workout.

You can check out a great supplementation product that will help with increasing your energy and endurance to help power you through your workouts, simply 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 get back to you as soon as possible.


The benefits of drinking warm lemon water – top 10 ways to improve your health

There is no doubt that you have often heard about the many benefits of drinking water, such as its importance in hydrating your system, it’s aid in supplying your system with the nutrients that it needs at a faster rate, and the ability to create saliva as well as simply hydrating your system because your body naturally holds a lot of water, 60% of our system is water.

One thing that may not be common knowledge to many people is how drinking warm water with lemon can benefit your system and supply you with many benefits. Today’s post will be talking about the benefits of drinking warm lemon water and the top 10 ways to improve your health with this little secret.

What are the benefits of drinking warm water?

The benefits of drinking warm water are many and few people really take the time to drink water necessary in one day to actually benefit their system and do their body good. Drinking water every day is essential for a healthy body and a healthy lifestyle.

One key point that many health-conscious people follow every day is they start the day out with a glass of water. When a person thinks about drinking water, their natural tendency is to drink it cold, right?

But there are many health benefits to drinking warm water every day, which you can also add lemon juice for taste. Drinking warm water will not necessarily go well with your taste buds, but there are many benefits to drinking warm lemon water which we will talk about in this post.

  • Drinking warm water will improve your digestion because it will stimulate the digestive gland to function more properly and it helps to break down the food in your stomach so that your digestive system will not have to work nearly as hard and it also uses less energy for your digestion process.
  • Drinking warm lemon water can also soothe a sore throat,
  • Another benefit to drinking warm water is it will help in treating nasal congestion which will bring instant relief when you are suffering from congestion.
  • Drinking warm water will relieve constipation which occurs from a lack of water in your intestines which will cause stools to turn hard and make them difficult to pass.
  • Warm water will raise your internal body temperature which in turn will relax your body and soothe your nerves and will help you to sleep.
  • Warm water will also help with slowing down aging due to dry and aging skin. There are toxins and impurities in the body and these toxins will contribute to premature aging and other various health problems, but drinking warm lemon water will help to slow down this process.
  • Drinking warm water will help to improve blood circulation because the body naturally has to deliver oxygen and nutrients to other organs, and this is delivered through the blood system, drinking plenty of warm water every day will help to improve this circulation.
  • Drinking warm water will help with alleviating menstrual cramps.
  • Warm water will help with shedding excess pounds, warm water will help with increasing your core body temperature which in turn will increase your metabolic rate. An increase in the metabolism rate will help your body with burning more calories at a more efficient rate.
  • Drinking warm water will also help with detoxifying your body, and will also cleanse your system by flushing out harmful toxins. Your body temperature will rise when you drink warm water and this will cause you to sweat and then cool down, this sweating helps flush toxins out of your body.

How can warm water benefit your system?

As we have covered above, there are many great points which warm water will help with benefiting your system. Drinking plenty of water every day is a good habit to get into, but as you can see there are many great benefits to drinking warm water every day.

The benefits of drinking warm water can range from detoxifying your system, improving your digestion and blood circulation as well as relieving constipation.

Drinking warm water every day will also relieve arthritis pain, and slow your aging process. Warm water can maintain healthy skin, relieve cough, aid in weight loss and improves your overall health as well as improving the health of your hair.

Is there a best time of the day to consume warm water with lemon?

Drink warm water before workouts and after meals. Try not to drink warm water after exercise, because your body temperature is already raised.

You should also make it a point to drink water when consuming food because cold water draws energy from your digestion to increase the temperature.

Drink warm water during any higher temperatures and while you may be experiencing discomfort from diarrhea or vomiting so that you can maintain hydration.

Here’s to your health

So the next time that you are feeling thirsty, especially when first getting up in the morning, before and after meals, before workouts and before you go to bed at night, you should make it a point to drink warm water.

Instead of drinking sugary soda drinks and high energy sports drinks, you should be fueling your system with fluids that are going to be doing your body, brain and overall system some benefit, you will thank yourself later.


As you can see, there are many benefits of drinking water, but the benefits are even better when you drink warm water with lemon. So the next time you fill your glass before meal time, or before your workout, you should make it a point to sip some hot water with lemon to enhance your health and performance.

Our health should be of great importance to us, what we put into our bodies will affect our health and performance and our happiness further down the road. On hot days it can be tempting to replenish our thirst with a cold beverage, or more importantly, cold water.

But it can be very advantageous for our health to sip on some hot water as I have covered the many benefits of drinking warm water in today’s post.

To go along with the many health advantages of warm water, it can be a good idea to supplement your system for better results. You can take a look at some great supplementation products when you click on this link.


If you have any questions or concerns, please feel free to leave a comment in the box below and I will be sure to get back to you within 24 hours.