5 Foods That Help Build Muscle

body builder

To lose weight and build muscle, you need a well-rounded diet and a consistent exercise regiment. Protein, fiber, carbohydrates, vitamins, fats, and acids all are important components of a healthy diet. However, if you’re focusing specifically on building muscle mass, there are a few key foods that you cannot go without. You can also use testosterone boosters like what you can see onĀ testosteron-bestellen.de.

Here are important foods that can help you build muscles:


Eggs are a wonderful source of protein, with six or seven grams of it per egg. A good portion of that is in the yolk, which shouldn’t be neglected. Eggs have a bad reputation because of the cholesterol involved, even though it is dietary cholesterol as opposed to system cholesterol. The egg whites also provide a good source of amino acids which is very important in bodybuilding.



A good, lean cut of red meat can help you build up muscle mass. It’s full of protein, iron, and amino acids. Unfortunately, there’s also quite a bit of fat, so you won’t want this all the time. Additional benefits from steak are zinc, omega-3, and vitamin B. Make sure you get the leanest cut of beef, such as the sirloin or top round cuts.


When you’re taking a break from beef, don’t go with fish. The omega-3 and fish oil gained from salmon can be gotten with supplements without all of the fat. Chicken has almost no fat or carbohydrates and plenty of protein. Turkey also is rich in protein, with no saturated fat in the white meat variety. This is good to use in conjunction with beef. Try eating steak or hamburgers twice a week or so, and fill in the spaces with chicken and turkey.


While over-ingestion of carbohydrates can lead to an increase in fat, they are an important element for anyone who follows a regular regiment of exercise and bodybuilding. Lots of carbohydrates and calories are imperative for the avid exerciser. Potatoes have very little protein, although they are a great source of carbs that will keep you energized.



Broccoli is an underrated and vital food for muscle building. It is full of indole-3-carbinol, which helps stimulate the hormone testosterone. Since testosterone is essential to synthesizing proteins, this is a vital part of the dietary food foundation. It also has quite a bit of fiber and very few calories, meaning it helps you lose weight even as it builds up muscle. Popeye went with the wrong vegetable when building up those biceps!…

Continue reading

Paddleboarding for health

It is vital that you give your body some exercise on a regular basis and what better way to do it than while enjoying some paddleboarding on a lake, river or the ocean. Most people like to spend time near water, and we also like to take part in activities on the water. But many do not know about paddle boarding and the benefits it brings.

What is a paddle board?paddle board

It is a board that looks similar to a surfboard but slightly bigger. There are many models that you can check with Chad from SUP Board Guy who has some great reviews on the types of boards available. In case you want to buy one, you can get on online, and it will be delivered to your door.

The types of boards

There are two main categories that these boards are divided into, the hard ones and the inflatable ones. They both have their benefits so let us look at them individually.

The hard or rigid stand-up paddle boards

These models are ideal for use in the ocean. They are easy to maneuver and are good for speed. They are suitable for those who already have some experience.

The inflatable ones

If you are a beginner, it is best you start with one of these. They are easy to transport and are cheaper than the hard models. They come complete with a manual air pump that makes it easy for you to inflate it wherever you are. They are also suitable for practicing yoga on the water.

Both models above come complete with a paddle and a strap that helps you keep one foot attached to the board. The paddle helps you push and steer the board to where you want to go.

paddle boardingThe cost

The hard models are more expensive that the inflatable ones and you will also need a vehicle to transport them in. However, if you buy online, you are sure to get the best price. Unlike sport equipment stores that have many overheads, online suppliers ship directly from the warehouse so that the savings will pass on to you.


There are many colors and qualities of the board too. If you go to a store you will be limited, but online suppliers will have a wide range and you can get one that matches your budget and your style. Get a paddle board now and have some fun while giving your body the workout it needs.…

Continue reading

What Are The Health Benefits Of An Elliptical Trainer

An elliptical machine is a great equipment for exercise. If you want to exercise on it from your home gym, ensure you buy the best home elliptical. Moreover, you should understand its health benefits. In this way, you can make most of it. It is true these machines can offer you great cardiovascular workouts. For instance, you can work both your lower and upper body. Nearly everyone can use them as they do not cause stress on the joints and are low-impact equipment. The following are some of its benefits.

Benefits of using an elliptical machine

Minimal stress on joints

You should note that elliptical exercise is low-impact elliptical machineone. This is why a lot of people are drawn to these machines. When using it, the feet stays in contact with foot pedals all the time. Although it is weight-bearing exercise, there is minimal impact on the joints. Thus, if you are having joint issues like hip or knee pain, you can use it comfortably without aggravating your joints. Also, people that get over injuries can use an elliptical to exercise as they recover.

Full body workout

The majority of elliptical trainers currently on the market are equipped with moving arms to enable working out the upper body. Thus, when using this machine, you can work both the lower and upper body at same time. It is possible to benefit from the use of elliptical than other machines such as treadmills and bikes. This is because you get a complete workout in the same period.

Cardiovascular workout

Exercising on using elliptical machineelliptical trainers improves your cardiovascular fitness by increasing the ability of muscles to work hard and longer, and strengthening your heart. Thus, it increases your heart rate and blood circulation. Since your heart pumps quite fast, you are getting a workout that helps you become healthy and get in shape. You should understand that the heart is just like any other muscles in the body. When you work it stronger, it becomes healthier. Thus, cardiovascular workout from the elliptical trainer increases your metabolism.

Shed unwanted pounds

If you intensely work on an elliptical, you can burn a lot of calories. However, this is dependent on different factors like level of fitness and your weight. It is possible to burn 800 calories in one hour with an elliptical trainer. Moreover, you shed extra fats by creating a calorie deficit. If you want to lose weight, working on this machine is a proven way of shedding those unwanted pounds.…

Continue reading

Simple Guide On How To Meditate Correctly

If you learn proper meditation and progress on your practice, You will benefit from the healthier body with improved immune system, energy levels, a sharper mind with increased mental strength and memory recall. These are the guides to help you learn on how to meditate properly.

1. Proper Posture

It is important to hold your head up, back upright, while cross-legged while sitting on the chair or the floor. Since the mind and body are intimately connected, a well balanced and proper posture will reflect itself upon your mind.

2. A Quiet Place Of Your Ownman

It is advised to find an uncluttered, well ventilated and tranquil place where you can sit undisturbed forĀ 20 minutes to 0ne hour on a regular basis. It is important to set up a schedule you can stick to and live with it by letting your personal comfort guide you. You can create an altar where you will face while meditating with something like lighted candles to strike a chord with you and have a relaxing and calming effect.

3. Eyes( Half Open Or Closed)

The choice of keeping your eyes half opened or closed while meditating is your choice. This varies between different meditational teachers and methods. Others prefer closed eyes during meditations to help them focus better while others argue thoughts tend to drift when you keep your eyes closed.

4. Focus

Meditation is a wake call that fine-tunes your mind, body, and spirit to realize the true essence of life. Concentration equates to focus where we use our mind as a focused beam of light to achieve our mundane goals. In meditation, focus means careful attention to what you place at the core of awareness.

5. Breathing

It is important to pay close attention to your natural breathing when learning meditation. Your abdomen expands and contracts as you inhale and exhale. Your breathing starts to slow effortlessly, and then you experience a state of tranquility, well-being, and peacefulness.


The best rerockssults are achieved when sitting in complete silence, but you can try practicing with the aid of meditation music. When practicing meditation the inner and outer silence come together, giving way to profound kind of healing.



Sit anywhere you feel comfortable as long as it is quiet if you happen to think of meditating. When you are learning how to meditate, do not force yourself to sit for long, you may experience restless or discomfort. You can start with 10 minutes and gradually increase to 20 minutes as you progress.…

Continue reading