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home gyms

COVID-19: Former HS Football Player, Personal Trainer Dies At 30 | Putnam Daily Voice

A popular 30-year-old personal trainer and owner of a local gym in Fairfield County has died from the novel coronavirus (COVID-19).

Dan Spano, a 2008 Ridgefield High School graduate who played football at the school, died Saturday, April 11, at Norwalk Hospital.

Spano was reportedly the city’s first fatality from the virus under the age of 50.

A 2012 graduate of Coastal Carolina University, Spano was the owner and head personal trainer at GymGuyZ Norwalk.

Spano, whose family said he was perfectly healthy and did not have any underlying medical conditions, began feeling ill around March 24 and was tested, which was positive for COVID-19,

reported the CT Insider.

He was told to go home and self-quarantine but his condition continued to deteriorate and was admitted to the hospital on April 1 and put on a ventilator.

His family reportedly took to Facebook in an effort to have a plasma donation performed, but Spano died before the procedure could take place.

As of Monday, April 13, there were a reported 747 positive cases of COVID-19, and 32 deaths in Norwalk.

In Fairfield County, the number of new positive cases went from 5,534 to 6,004 on Monday.

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home gyms

Antonio Brown Reportedly Accused Of Sexually Assaulting Former Personal Trainer – The Shade Room

Roommates, Antonio Brown is reportedly being sued by a woman who claims he sexually assaulted and raped her on three occasions. According to a lawsuit obtained by TMZ, the woman claims to be AB’s former personal trainer.

Britney Taylor claims during the time she was employed by Antonio, she experienced various uncomfortable and inappropriate incidents. She says the first happened in June 2017 during a training session when AB exposed himself and “kissed her without consent”.

In the lawsuit, Britney describes a second alleged incident, where she says Antonio stood behind her and began masturbating without her knowledge. She says the encounter ended when he ejaculated on her back.

The lawsuit also says Antonio was proud of his acts. Britney claims Antonio bragged about the incident to her in “profane and angry text messages.” She also says he reached out to he months later begging for her forgiveness.

Despite being uncomfortable, Britney says she continued to train AB, and one year later, she was raped. The lawsuit says “Brown cornered [her] forced her down onto a bed, pushed her face into the matters, and forcibly rapes her.”

Britney is now seeking compensation for “physical injuries, pain and suffering, humiliation, embarrassment, stress and anxiety, loss of self-esteem and self-confidence, and emotional pain and suffering.”

She says she was so traumatized from the alleged incidents, she “had near-daily panic attacks, frequent suicidal ideation, and insomnia. She has also lost a remarkable amount of weight–30 pounds in one month–due to stress.

Britney released a statement through her attorney saying:

“As a rape victim of Antonio Brown, deciding to speak out has been an incredibly difficult decision. I have found strength in my faith, my family, and from the account of other survivors of sexual assault. Speaking out removes the shame that I have felt for the past year and places it on the person responsible for my rape.”

AB’s attorney, Darren Heitner, has issues a statement denying all allegations, and claims Britney only filed he suit to punish him for refusing to invest $1.6 million into a business project back in 2017.

Antonio says there was a “consensual personal relationship” between the two, but denies every assaulting her.

The accusations come just after AB joined the New England Patriots.

Stay with us as this story continues to develop, Roomies.

This content was originally published here.

Categories
home gyms

A personal trainer advocated fat-shaming because she thinks it ‘encourages people to lose weight,’ but health and fitness experts disagree

  • Personal trainer Danielle Levy has caused controversy by advocating fat-shaming.
  • “Fat-shaming is just bullying. And bullying only makes the problem worse,” Corden said.
  • Experts told Insider they agree that fat-shaming is not the solution.

A personal trainer has waded in on the debate around fat-shaming by saying she believes it’s the key to combatting the obesity epidemic.

Speaking on UK breakfast TV show “Good Morning Britain,” Danielle Levy, from Essex, UK, said: “Big is not beautiful. Overeating is an addiction that leads to obesity, that leads to death. It doesn’t matter whether or not big is beautiful.

“That is why this term ‘fat-shaming’ has become such a taboo because we focus so much on the aesthetic outcome of overeating, rather than the health risk.”

Levy compared it to smoking: “You don’t say to a smoker, ‘Your breath stinks,’ and they go light up another cigarette.

“The more we fat-shame, the more people would keep their mouths shut and stop overeating.”

The trainer explained that people have told her in the past how they got stuck on water slides and that was the impetus they needed to help them get in shape.

“Fat-shaming encourages people to lose weight,” she added.

Levy continued: “Should we make it okay to be obese, and to become ill as a result of overeating? Should we embrace this ‘big is beautiful’ era, because it’s ‘shaming’ not to?

“We’re pussy-footing around it. We need to say fat is not necessarily ugly. But it’s killing you. It’s clogging up your arteries, it is bad. Being fat is bad.”

The topic was being discussed following comments made by Bill Maher who said on “Real Time with Bill Maher” that fat-shaming “needs to make a comeback.”

“If making fun of fat people made them lose weight, there’d be no fat kids in schools.” — @JKCorden responds to @billmaher’s call for the return of fat shaming. pic.twitter.com/asXmlNEx4L

— The Late Late Show with James Corden (@latelateshow) September 13, 2019

Fellow talk show host James Corden disagreed, pointing out that if fat-shaming worked, there wouldn’t be any fat people in the world.

“Fat-shaming never went anywhere, ask literally any fat person,” Corden said. 

He continued: “There’s a common and insulting misconception that fat people are stupid and lazy, but we’re not. We get it.

“We know that being overweight isn’t good for us, and I’ve struggled my entire life trying to manage my weight and I suck at it.”

But Corden maintained that fat-shaming isn’t the solution.

“The truth is, you’re working against your own cause. It’s proven that fat-shaming only does one thing: It makes people feel ashamed. And shame leads to depression, anxiety, and self-destructive behavior. 

“Self-destructive behavior like overeating.”

Corden added: “Fat-shaming is just bullying. And bullying only makes the problem worse.”

Read more: I struggle to eat healthy food and fit in exercise when I’m busy and stressed. How can I stay on track?

But Levy told Insider that, like smoking, she thinks overeating should be made “socially unacceptable.”

“The longer we go on saying ‘big is beautiful,’ the more people will continue to eat themselves into an early grave,” she said.

“I would go as far as to say celebrity-led plus-size clothing companies should be banned. We should not glamorize obesity.”

However, the vast majority of health experts agree with Corden and have condemned Levy’s comments.

“Fat-shaming doesn’t work in the long-term because it’s linked to weight stigma,” London-based personal trainer Tally Rye, who is a staunch champion of the non-aesthetic benefits of fitness, told Insider.

“I think it’s very simple to think that if you tell someone they’re fat, they’re going to stop being fat. But fortunately bodies come in all shapes and sizes and there will always be fat people in the world. I think that as a society we just have to accept that.”

A post shared by Tally Rye (@tallyrye) on

Rye believes to get people to make improvements to their health, which “can be totally independent of weight change,” those people need to feel welcome and included, and you need to look at the bigger picture.

“For so long, people in certain bodies were targeted and shamed into doing these things and it’s clearly not worked because, as James Corden said, if it had worked, there would be no fat people, and there are.

“Instead we need to focus society as a whole on making options for exercise and food more accessible to people because the biggest things holding people back from making these choices are their finances and their income.

A post shared by Tally Rye (@tallyrye) on

“Instead of picking out individuals, we should be focusing on positively encouraging people to use things as self-care and not self-punishment.

“Shame and blame is never going to work — if it did work, it would’ve happened by now, and instead we need to create a more positive environment so people feel welcome and included to make the most positive choices for themselves.”

Registered nutritionist Rhiannon Lambert, who specializes in eating disorder recovery, told Insider that fat-shaming can lead to “more disordered eating for the rest of their lives,” as well as “demotivating them further to make a change.”

THE SCIENCE OF FAT SHAMING 🤓 With 29% of UK adults classified as obese, it’s easy to assume that being overweight is a problem that can’t be solved. Living in a society so rife with diet culture, many believe that some people are just lazy and simply make poor choices when it comes to food and exercise. But have you ever questioned the potential impact of comments and beliefs like this? . As opposed to motivating someone to lose weight, research shows that obese people who have experienced weight discrimination are actually three times more likely to remain overweight 👎🏻 And worryingly, weight stigma can have some devastating effects on a person’s 🧠 mental health too. . Strangely, weight bias is recognised as one of the last socially acceptable forms of discrimination 🤯 so joining me this week on my podcast Food For Thought (link in my bio) to tell us why fat-shaming has the potential to be so damaging is @SophieDietitian. . Please know that we need complex interventions to address the health problems associated with overweight and obesity. Ignoring the complexity of weight, and allowing this to simply become a fight against overweight people, doesn’t help anyone at all! . In the words of James Cordon to fat shamers – “while you’re encouraging people to think about what goes into their mouths, just think a little harder about what comes out of yours.” . And, may I add that you’re absolutely right in thinking that most people in the UK eat too much unhealthy food. But as consumers, are we all being deluded by brands and supermarkets who (entirely legally – read yesterday’s post!) camouflage portion sizes and the shocking level of unhealthy ingredients in everyday foods? I really think we should get behind the movement to stop shaming fat people and start shaming the companies that actually push unnecessarily unhealthy foods. . Food For Thought is available everywhere inc. Apple, Spotify and Castbox, and if you love the show, please do leave a 5* rating and review ⭐ Help me share all the important evidence-based truths we discuss about living a healthy lifestyle that everyone ought to know! . #Rhitrition #ReNourish #FatShaming #FatPhobia #DietCulture

A post shared by RHIANNON LAMBERT BSc MSc RNutr (@rhitrition) on Sep 15, 2019 at 11:30pm PDT on

Lambert also agrees with Corden that fat-shaming is akin to bullying.

“It’s most definitely not helpful,” Lambert, whose latest “Food For Thought” podcast episode delves into the science behind fat-shaming, told Insider. 

“We have research that suggests that people are more inclined to not make any health behavior changes if they feel poorly about themselves, so it’s a form of bullying. We know that individuals who experience weight stigma are three times more likely to stay the weight they are.

“People respond in different ways to health and a very small minority may respond positively to bullying but that’s essentially what this is.

“Making a comment on anyone’s shape or size, regardless of whether they’re underweight or overweight is not helpful, so it’s not going to be very motivating for anyone if they don’t feel positive about themselves.”

Lambert points out that for most people who struggle with their weight, what they really need to work on is what’s in their mind.

“People respond better to empathy, to a more individual approach, so someone who’s taken the time to get to know the real causes as to why a person’s lifestyle has become this way in the first place. Because at the end of the day it’s not all about the food, it’s a very psychological process.”

Read more: 

I really want to make exercise a regular part of my life, but can’t seem to make myself actually do it. How do I make the motivation last?

5 crucial exercise lessons I learned when I cut my body fat nearly in half in 6 months without losing my muscle

33 Instagram accounts to follow in 2019 that will actually make you feel good about your body

Join the conversation about this story »

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Home Treadmills

BEST BENEFITS OF BODY BUILDING SUPPLEMENTS

Nowadays
people have become very conscious regarding their health and fitness due to
which there is an increment of gym- goers. This is the reason that nutritional
supplements have become an essential part of life. Body building means to
construct something with material and here the material is the diet that body
requires. When there is deficiency of some nutrients in our body we feel the
need of supplements. Body building
supplements
are dietary supplements used by
those involved in body building, weightlifting , athletics etc. to increase the
muscle mass combined with regular exercise . These days  the youth 
is more interested in eating junk food. They often skip their meals and
meal timings are also not fixed. Here is when the need of supplement arises.
They should be taken only on the advice of fitness trainer or medical
provider.. Benefits  of these supplements
are :

  • PROVIDE NECESSARY
    NUTRIENTS : They provide essential nutrients to build up muscles and body
    stamina. They should be taken in right amount along with good nutritious diet.
  • PROTEIN HELPS IN MUSCLE
    BUILDING : Protein is a significant part of our diet and plays an important
    role in maintaining all types of body tissues. It contains amino acids which
    act as building blocks for muscle growth . Proteins facilitate crucial cellular
    functions.
  • FULFILL VITAMIN
    REQUIREMENT : One of the benefit is that 
    you get the most from your training program or workout  and supplements provide with the vitamins we
    need. Generally people get the required vitamins from their diet but for a body
    builder extra vitamins are required which can be acquired through these
    supplements.
  • REDUCE EXERCISE FATIGUE
    : All the gym goers and body builders have to do a lot of workout and exercises
    . They have to experience exhaustion and fatigue. If exercise intensity is hard
    you get tired quickly. With the intake of supplements your fatigue will reduce
    and also there will be decrease in the muscle soreness and the result will be
    better performance of exercise. Supplement especially ,before exercise may
    speed up recovery time.
  • PREVENT MUSCLE BREAKDOWN
    : Muscle proteins constantly break down or rebuilt. Muscle wasting or breakdown
    occurs  when protein breakdown
    exceeds  than the protein synthesis.
    Protein supplements improve health issues and prevent muscle breakdown.
  • PREVENT LIVER DISEASES :
    Supplements are helpful for people suffering from some liver disease. They have
    a beneficial effect on the symptoms and sign of the disease. They also offer
    protection against liver cancer.

Apart from all these supplements proper balanced
diet plays a vital role in our life. We can get proteins from natural sources
also. If individual is very concerned about his diet with all the proteins and
vitamins hats off to him because he does not 
require all these extra body building products. It is advised to take
these products as recommended and don’t be tempted to take far more than is
necessary. Purchase these  supplements of
a good and trustworthy brand. It would be preferable to buybody building
supplements online

The post BEST BENEFITS OF BODY BUILDING SUPPLEMENTS appeared first on CC Breliance.

This content was originally published here.

Categories
Personal Trainers

Paul McCartney listens to classic ’50s rock ‘n’ roll hits while exercising in his home gym  | Daily Mail Online

Sir Paul McCartney has revealed his playlist for keeping fit

If he over-indulged this Christmas, Sir Paul McCartney knows he can work it out.

The ex-Beatle has revealed his playlist for keeping fit – a ‘great little selection of old rock ‘n’ roll’ on a jukebox in his gym.

Asked what he listens to while he is working out, Sir Paul revealed: ‘I happened to have a great old jukebox that Capitol records gave to each of the Beatles years ago, and it happens to be in the gym area.

‘I listen to all these old records, rock ‘n’ roll music by Chuck Berry, Somethin’ Else by Eddie Cochran, Tutti Frutti by Little Richard – it’s endless. 

I really love it!’ He revealed that he even used to put coins in to select his favourite tracks before finding the credit switch. 

‘Now they’re all free to play,’ he said. ‘So yeah, I’ve been really enjoying that a lot recently.’

The 77-year-old will need to be in good shape this year as he headlines Glastonbury (pictured) in June

The 77-year-old will need to be in good shape this year as he headlines Glastonbury in June. Last month he revealed he would prepare by playing ten concerts ‘to get up to speed’. 

‘You don’t get an athlete coming into the Olympics not having done a few races beforehand,’ he told Radio 4.

Paul McCartney listens to classic ’50s rock ‘n’ roll hits while exercising in his home gym 

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Benefits of whole-body vibration training on arterial function and muscle strength in young overweight/obese women.

Benefits of whole-body vibration training on arterial function and muscle strength in young overweight/obese women.

Hypertens Res. 2017 May;40(5):487-492

Authors: Alvarez-Alvarado S, Jaime SJ, Ormsbee MJ, Campbell JC, Post J, Pacilio J, Figueroa A

Abstract
The early arterial dysfunction linked with obesity and a sedentary lifestyle heightens the likelihood of suffering from future cardiovascular events. Whole-body vibration training (WBVT) may improve systemic arterial stiffness (brachial-ankle pulse wave velocity (baPWV)) and muscle strength in pre- and post-menopausal women. However, the effectiveness of WBVT to impact the arterial segments included in baPWV is unknown. The aim of this study was to investigate the effects of WBVT on aortic and leg arterial stiffness in young sedentary overweight/obese women. Thirty-eight young (21 years) overweight/obese women were randomized to WBVT (n=25) or a nonexercising control (CON, n=13) groups for 6 weeks. PWV, brachial and aortic blood pressures (BP), wave reflection (augmentation index (AIx)) and leg muscle strength measurements were acquired before and after 6 weeks. WBVT significantly reduced carotid-femoral PWV (aortic stiffness, P<0.05), femoral-ankle (leg arterial stiffness, P<0.01) and baPWV (systemic arterial stiffness, P<0.01) compared with CON. The reduction in brachial systolic BP (SBP), heart rate, aortic SBP, aortic diastolic BP, AIx normalized to a heart rate of 75 beats per min (AIx@75; P<0.01) and AIx (P<0.05) following WBVT was significant compared with CON (P<0.05). WBVT increased leg muscle strength compared with CON (P<0.001). There was a significant negative correlation between changes in relative muscle strength and aortic stiffness (r=-0.41, P<0.05). WBVT led to reductions in arterial stiffness, central BP and wave reflection in young obese women. WBVT may be an effective intervention toward vascular health promotion and prevention in young overweight/obese women (ClinicalTrials.gov identifier: NCT02679898).

PMID: 28077859 [PubMed – indexed for MEDLINE]

This content was originally published here.

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home gyms

Another ‘Pool Guy’? Falwell Jr’s Personal Trainer Scored $2M From Liberty U To Buy A Gym | Crooks and Liars

Oh hey, look at Jerry Falwell, Jr. helping another twenty-something guy out with his startup after taking a ride on his private jet.

Reuters reports that Benjamin Crosswhite served as a personal trainer to Jerry Falwell and his wife before receiving some major help from Liberty University to purchase a fitness center from the trustees.

The transaction is interesting for its generosity but also for the funding source: Liberty University, a non-profit educational foundation.

Around 2011, Falwell, president of Liberty University in Virginia, and his wife, Rebecca, began personal fitness training sessions with Benjamin Crosswhite, then a 23-year-old recent Liberty graduate. Now, after a series of university real estate transactions signed by Falwell, Crosswhite owns a sprawling 18-acre racquet sports and fitness facility on former Liberty property. Last year, a local bank approved a line of credit allowing Crosswhite’s business to borrow as much as $2 million against the property.

Oh! Kind of like the other 20-something pool attendant in Florida who bought the flophouse to turn into a youth hostel?

This one is worse, though.

One difference: When Falwell helped Crosswhite, he used the assets of Liberty, the tax-exempt university he has led since 2008. Among the largest Christian universities in the world, Liberty depends on hundreds of millions of dollars its students receive in federally backed student loans and Pell grants.

So here’s the deal:

In 2016, Falwell signed a real estate deal transferring the sports facility, complete with tennis courts and a fitness center owned by Liberty, to Crosswhite. Under the terms, Crosswhite wasn’t required to put any of his own money down toward the purchase price, a confidential sales contract obtained by Reuters shows.

Liberty committed nearly $650,000 up front to lease back tennis courts from Crosswhite at the site for nine years. The school also offered Crosswhite financing, at a low 3% interest rate, to cover the rest of the $1.2 million transaction, the contract shows.

Falwell, Jr. was so impressed with Crosswhite that he gave the property to him below market, with a guaranteed lease, and a below-market interest rate on the loan to pay the place off. Sweet deal if you can get it. I wonder what he had to do to score that kind of deal.

↓ Story continues below ↓

That year, [2011] Falwell urged other Liberty personnel in an email to cut Crosswhite a “sweet deal” allowing him to offer private gym training at the Lynchburg fitness facility, then known as the Sports Racket, which Liberty had recently acquired through the trustee’s donation.

“Becki and I wouldn’t mind working out over there with Ben as a trainer because it is more private,” he wrote in the email, which was reviewed by Reuters. Falwell and his wife, who goes by Becki, each work out with Crosswhite twice a week, the university said. Falwell has become a vocal advocate of the trainer’s skills, as have other university executives and clients who work with Crosswhite.

The Falwells brought the trainer along on Liberty’s private jet during a 2012 trip to Miami. Later, Falwell sent an email directing Liberty to lease its gym space to Crosswhite’s fitness business, which began a five year lease in 2013. The cost, according to a lease document: $2,300 per month.

Perhaps it is as simple as sucking up to the guy with the money. Here is Crosswhite helping Falwell, Jr. work up a sweat so he can be lovely for the cameras:

A post shared by Ben Crosswhite (@bencrosswhite) on

Oh yes, that’s it. Looking “good for the camera” to pimp Trump. Sure.

Even if everything is on the up-and-up and there’s absolutely no reason to suspect any scandal, it’s still nothing more than outright cronyism. By rights, that property should have been considered for bids and not simply signed over to a guy who helped Falwell, Jr shed 75 pounds.

This content was originally published here.

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Personal Trainers

Britney Spears Confesses She Burned Down Her Home Gym With Candles

Britney Spears burned down her home gym six months ago during an unfortunate incident with two candles, the star confessed on a new video. The pop singer posted a clip of herself working out in her reconstructed workout room Wednesday. “Hi guys, I’m in my gym right now,” Spears said. “I haven’t been in here in six months because I burnt my gym down, unfortunately. I had two candles and, yeah, one thing led to another, and I burned it down. I only have two pieces of equipment left, so I’m going to show you guys what I do during this time.” She then demonstrates a quick exercise routine that incorporated dumbells and yoga. In the video’s caption, she clarified that she had knocked the candles over with the gym’s door and that no one was hurt. Spears has been especially active on Instagram during coronavirus lockdown.

This content was originally published here.

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Home Treadmills

10 Key Foods for Natural Bodybuilding ǀ Muscle Gain Food List

Bodybuilding is not just a goal, it’s a lifestyle that has to be maintained in and out of the gym and natural foods in the diet plan.

Well, training hard is a key factor in building muscle mass. But the absence of a well-balanced diet can render all your efforts worthless.

Bodybuilding Eating Habits differ quite a bit from the general population. And if you want to put on muscle mass, you do need to be consistent with your eating plan.

Sustainable and long-term muscle growth needs a defined diet plan and workout routine.

Furthermore, as much as you need to work your muscles you also need to provide them with nutrition for proper recovery.

Check out this article to find the top 10 Best Bodybuilding Foods List. You need to include these in your diet for lean muscle mass.

Bodybuilding Foods for Muscle Growth

#1: Bananas

Bananas are often avoided by fitness enthusiasts due to being a sugary fruit. However, there is more to this yellow fruit than that. You might be surprised to know it’s a healthy punch of nutrients that are beneficial for bodybuilding.

Did you know bananas are a great fruit to have before and after workouts?

When taken before workouts, it gives a boost of energy to your body. And a ripe banana is even better after a high-intensity workout. As bananas ripe, the starch in them converts to simple sugars which can help replenish spent glycogen. These fast-digesting sugars also help in insulin release that takes amino acids to worn-out muscles.

Furthermore, bananas are also a rich source of Potassium and Vitamin B6. Both these nutrients govern multiple functions within the body to support muscle growth.

#2: Oysters

Oysters are a rich source of zinc. And Zinc is scientifically proven to support muscle recovery and testosterone production. Both of these factors are crucial for lean muscle mass. Testosterone count determines a man’s libido as well as virility.

Moreover, when you combine Zinc with regular strength training, it results in an increase in the body’s free testosterone.

Research proves low testosterone disables the ability to build muscle mass and can even impact overall well-being.

So, if you want to stack on lean muscles, you need to supplement on this nutrient. And oysters are one of the Best Natural Bodybuilding Foods for it.

#3: Steak

Steak is a great source of protein and other nutrients vital for bodybuilding. However, you do have to take care of the amount you consume to limit the intake of saturated fat. This doesn’t mean you need to avoid saturated fats altogether.

Studies show athletes who strength train and adopt a fat sufficient diet are in a better position to produce testosterone.

This means if you lift heavy weights and take fats, you may be able to have good muscle-building results.

Though, don’t overdo the saturated fat diet (No more than 15% of daily calorie intake) and avoid trans fats completely.

#4: Grapefruit

Bodybuilders usually go through bulking and cutting cycles. Grapefruit is one such fruit that can be useful during the cutting period. The reason for that is its high Vitamin C content.

Scientific studies show Vitamin C is effective in burning fat by regulating fat metabolism. It also keeps insulin levels steady that activates better energy efficiency.

#5: Beetroot

This red vegetable is popular for playing a role in the body’s blood flow. A better blood flow means muscle oxygenation as well as delivery of nutrients to the muscles.

According to a study in the Journal of the Academy of Nutrition and Dietetics, two medium-sized beetroots an hour and fifteen minutes before a workout can improve performance and reduce the level of exertion.

All in all, Beetroots are one of the most Amazing Bodybuilding Foods. It supports healthy muscle growth through contributing in better muscle recovery and athletic performance.

#6: Greek Yogurt

Greek Yogurt helps in better protein synthesis by accommodating the slow release of amino acids into the bloodstream. The best part is it’s one of the Best Protein-Rich Foods for Bodybuilding.

The straining of excess liquid and carbohydrates from regular yogurt yields a better concentration of protein in this dairy food.

Moreover, there are different versions of Greek Yogurt available in the market. You can choose full fat or reduced fat based on your calorie needs.

#7: Oatmeal

The main benefit of including oatmeal in the daily Bodybuilding Food Diet Plan is its high fiber content. A single bowl of hot oatmeal contains around 13% of daily fiber needs.

Many muscle building enthusiasts actually underestimate the importance of fiber and only focus on taking protein. Well, this is not the right approach. Fiber adds bulk to the food residues in the gastrointestinal tract.

It also inhibits the activity of harmful chemicals. However, as fiber takes time to digest, it’s best to take it throughout the day rather than before or after workouts. That’s because you need an immediate boost of nutrients prior and post workouts.

So, Bodybuilding Foods High in Fiber should also be a part of your daily diet.

#8: Grass-Fed Beef and Butter

This is the best option for you if you’re wary of consuming regular beef and butter due to its saturated fat content.

Grass-fed beef usually has a higher amount of omega-3 fatty acids along with Conjugated Linoleic Acid.

Studies in countries where cows mostly eat grass show people with more CLA. Plus, they are at a lower heart disease risk.

Moreover, a good amount of stearic acid in grass-fed beef keeps the cholesterol levels under check.

#9: Starchy Vegetables

Starchy vegetables like potatoes, green peas, and corn are crucial to see any muscle growth. Most people make the mistake of not considering vegetables when they want to build muscle mass.

However, don’t underestimate its power in accommodating the process. Let’s see why.

Vegetables are a rich source of vitamins and minerals. These nutrients are vital for muscle contractions, cholesterol synthesis, and red blood cell production. Thus, contributing heavily in the process of bulking and cutting.

#10: Grapes

We bet you didn’t expect this to be on the list. But like other fruits and vegetables, grapes are also important to include in your diet to have sustainable results.

One of the most important factors behind its role in muscle mass is inhibiting the conversion of testosterone into estrogen. This happens because of resveratrol in grapes. Further, resveratrol also contains polyphenols that help in inhibiting free radicals, minimizing its damaging effects in the body.

So, these were some of the Best Healthy Bodybuilding Foods. These nutritional foods don’t cost you much and can be included in your diet quite easily.

But these diet secrets may take you a long time to reach your desired physique.

So, what can you do to speed up the entire process?

We would never recommend you a steroid to gain muscle mass. But we sure do think natural supplements, when taken along with a healthy diet, can work wonders.

Natural Muscle-Building Product to Gain Quicker Results

One such revolutionary Natural Bodybuilding Supplement in the market is CrazyBulk D-Bal.

Read on to find out why we recommend this product.

Crazy Bulk D-Bal is an all-natural muscle-building pill. If you’ve heard of Dianabol, you may know its effects in building lean muscle. But its numerous side effects are also well known.

However, Crazy Bulk D-Bal is a safe and legal alternative of Dianabol with the same effects but without any adverse reactions. Its formula includes scientifically tested components to help in muscle enhancement and recovery.

Some of the most prominent D-Bal Ingredients proven to support bodybuilding includes:

Other ingredients in D-Bal come together to form a potent formula guaranteed to show results within 30 days.

Here are some of the major D-Bal Benefits you should have a look at before investing money in a supplement:

Get Quick Bodybuilding Results with Legal Steroids!!

While taking a natural pill can have its own benefits, remember it can never replace a healthy diet. Though, a regular diet schedule along with consistent use of safe and natural supplements gives people the body they crave.

You may have to switch your entire lifestyle to see any transformative change in muscle growth. But if you’re consistent and perseverant in your efforts, you’ll definitely see changes.

Accordingly, our final suggestion would be to be patient with your body and give it some time to adapt to your new lifestyle.

We hope the above Bodybuilding Eating Guide was helpful for you in some way.

Have something else to add? We would love to know your thoughts in the comments section below.

This content was originally published here.

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home gyms

How to get bigger arms: 7 Personal Trainer Secrets

We’ve called on Jack Lovett, a two-time British Natural Strongman Champion and founder of North East training mecca Spartan Performance to give away his arm-pumping secrets. So gather round, listen up, and take notes.  

This is what you’ve been waiting for. 

The best kep secrets that will help you build bigger biceps 

1. Get A Grip

To add size to your biceps and triceps, you first need to bulk up your grip. If your grip fails before your strength, you’ll won’t be able to lift big enough to trigger hypertrophy. Boost your pincers with extended dumbbell farmer’s walks and you will enjoy greater gains moving forward. You can also check out our complete guide to grip strength – here. 

2. Join The Band

To create the illusion of bigger arms, add band pull-aparts to your regimen. Hold a light resistance band at shoulder height and pull in both directions. This encourages scapula retraction, forcing your shoulders back to straighten out your posture, which helps your arms appear larger.

3. Mechanical Engineering

A mechanical drop set – going from the hardest to the easiest version of an exercise, without dropping the weight – is a guaranteed shot in the arm. Start with a steep preacher curl where you stand and lean over the pad. Lift to failure, then immediately switch to a sitting 45-degree preacher curl and work to failure. Finish with standing barbell curls to failure. The weight stays the same but you eke out bonus reps for extra growth.

4. Fatten Up Your Gains

Amp up your barbell work with Fat Gripz (£27 ), which thicken the size of the grip to about the width of a Coke can. Holding a thicker bar recruits more muscles in your wrists, forearms, biceps and triceps, without even changing your workout routine.

5. Feel The Force

Sit at your desk, lift your arm and clench your biceps. Notice the tension and the shaking. It’s easy to perform the movement of an exercise without understanding the feeling of an exercise, but only by understanding that sensation can you maintain the muscular tension which sparks growth. Next time you curl, chase that feeling with every lift.

6. Hang Time

Forearms are often ignored but people see them before they clock your bis and tris. Grab a pull-up bar and hang to failure. Gymnasts have huge forearms because that simple isometric bar hold delivers a massive bang for your buck.

7. Friday night special

For some pre-pub muscle, follow strength coach Christian Thibaudeau’s ‘multi-hold pump set’. Lie on a bench to do skull crushers but just hold the dumbbell for 20sec at your weakest point (with your forearms and upper arms at 90 degrees). Then do 8-10 skull crushers and return to the hold for 15sec. Do 6-8 more reps and another 10sec hold, then finish with a final set to failure. Your arms stay under tension they’ll be flooded with blood and fill your sleeves well into the early hours. Enjoy.     

This content was originally published here.