We all want to be fit and attractive, but very often we equate being fit simply with not being fat. However, even the skinniest people may not be in shape. Being thin does in no way mean you are either strong, or healthy. In fact, if you are too skinny, chances are your muscles are not in proper shape, and you need to do something to change that right away. There’s more to it than just the size of our waist, and we need to pay attention to the warning signs that may mean our health is seriously in danger.
You can’t get through the day without several cups of coffee, and you can barely focus at work because you’re so exhausted. You feel the dreaded brain fog that makes it difficult for you to think clearly, and very often you’re tempted to take naps, or laze around, too tired to do anything. If nothing can keep you alert anymore, this might be a sign you’re burnt out and need to reconsider your habits. Excessive amounts of caffeine can be detrimental, and your constant weariness may mean your sleep cycle is unbalanced. Get at least seven hours of sleep every day, because no amount of caffeine or supplements can replace a good night’s rest.
You feel sore as soon as you get up in the morning, and your joints and muscles ache frequently for seemingly no reason at all. If you have chronic back pain, headaches, or get injured easily, this is a good indicator that you’re spending too much time sitting. Workers with sedentary jobs have issues with their posture and lower back pain, as their muscles slowly weaken. The solution to this is to simply walk as much as you can. Don’t spend your breaks at work sitting, and start an exercise regimen that will suit you. If you don’t like going to the gym, even something simple, like taking long walks every day, can help you improve your muscle tone and posture.
If you can’t catch your breath after climbing a flight of stairs and your heart pounds after making a minimal effort to do something, then you need to be concerned. This indicates that you are severely out of shape, and your overall health may suffer for it. Lack of stamina puts you at risk of cardiovascular diseases, and it’s essential you deal with this as soon as possible. We need about three hours of exercise a week, so fit a workout in your schedule and be persistent about it. Since you’re out of shape, you need to start slow to avoid injury, and find some quality gym wear made from breathable fabrics that will dry fast and help with sweating.
If you can’t fit into your old jeans anymore, and you find that most of your wardrobe seems a little bit tight, you might want to consider going on a diet. Having a few extra pounds doesn’t necessarily mean you aren’t fit. Fat people can, indeed, be very strong and full of stamina, but if you feel like you’ve let yourself go, adjust your eating habits. Avoid any processed food, cook as often as you can and eat five small meals a day rather than three big ones. When you snack, stick to fruits, smoothies and nuts, rather than things like chips and candy.
When you start snapping at everyone around you, and even the smallest of issues make you feel overwhelmed, it’s time to take a step back. Stress is the biggest contributor to several health issues and if you are unable to deal with it, you’ll create problems that might be hard to fix. The previously mentioned tips should help you deal with stress a lot better. Exercising, dieting and taking time to unwind are all important for our mental, as well as physical health.
Do your best to keep balance in your life. If you’re out of shape, it’s essential to start slow and then build up to a steady routine. Don’t just go to the gym, work out for two hours every day for a week, and then drop it because the whole thing is too difficult. Have patience and create a plan that has the end goal of making you healthy, rather than skinny. Once you get into your routine, you will both feel stronger, more relaxed and ready to take on daily challenges.
Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her on Ripped.me, or in a tea shop.
As well as a pair of the best crossfit shoes, a high quality jump rope is one of the most important pieces of equipment you will own. Skipping target’s speed, balance, coordination, endurance and concentration.
It’s a fantastic cardio workout and also builds shoulder strength and is great for your legs which is why it’s such a favourite in crossfit WOD'S.
Jumping rope or skipping is such a simple exercise that you would think finding the best jump rope for crossfit would be easy....wrong!
That said, I have reviewed the best jump ropes for crossfit from 1st to 5th. The reviews are based on my own experience using them and the feedback of my crossfit community.
The truth is any one of these ropes would be an excellent option. Each will give you a great crossfit workout.
This jump rope from Fitness masters is perfect for crossfit training. And really is the best jump rope for crossfit double unders.
It are easily adjustable with a sturdy cable that you can quickly adjust to your preferred length. There are screws at the end that you can easily adjust to clamp down on the cable.
The rope is very lightweight and compact. It has 90 degree smooth handle turning which provides for fast spinning with no tangling.
As a testament to just how fast this rope is the very first time I tried a double under I hit a triple. This rope is fast and makes skipping easy. I've used it inside and on concrete for many workouts and it’s still in great condition.
As I said earlier, the best crossfit jump rope for double unders.
With this speed rope from Survival and Cross. The #1 bestseller on Amazon at time of this review, you will have no issues with crossfit jump rope double unders.
One of the best jump ropes for crossfit. The rope, which is a 2mm plastic coated wire, doesn't and won't tangle. The fact that it is a wire is what accounts for its superb speed and handling.
It’s lightweight with solid built handles and strong bearings and it’s easily adjustable. Due to the quality, it will never stretch out.
Similar, less quality ropes, have always had issues with the wire stoppers coming off or breaking. This jump rope has none of those issues, they are extremely sturdy.
The rope it a right angle-cable rope, a very common design for speed ropes which makes it great for speed skipping, double unders and triples.
If you are struggling with your crossfit double unders then this is the rope for you, the rope is very smooth and very fast.
This is an amazing high quality, super fast, speed jump rope.
The rope is fully and easily adjustable and made for both male and female users. It takes less than 5 minutes to adjust the rope to your required length.
It's designed for crossfitters as tall as 6'10".
The main thing I love about this rope is the custom foam handles. The handles are soft to the touch which reduces hand tiredness.
I've gotten blisters from other jump ropes I have used in the past. That's not an issue with this rope, the cushioned handles allow you to workout for much longer.
The super speed ball bearings make for a very smooth and even rope rotation and the rope is built for heavy use, even on concrete. Tangles are not something you will ever have to worry about with this rope.
Ok, The WOD Nation speed rope was made for crossfitters. Specifically for mastering double unders. It’s ranks close to being the best speed rope for crossfit.
It will help you cut a serious amount of time off you WOD times. It's a fast rope that that has an extremely stable rope rotation.
The durable and tough plastic handles house the super fast speed metal ball bearings. The 122 inch speed cable is fully adjustable to your height. Just use a wire cutters to adjust and you are ready to double under or triple.
Its weight is perfect, not so light that it catches in your feet and not to heavy. This rope uses a cable that has a nice balance.
The plastic handles are a decent size. Ropes I have used in the past have had giant handles that really made no sense.
Great rope for crossfitters.
This is another rope that's designed with crossfitters in mind. In fact if you're just starting out with crossfit and double unders this is a great rope to start with.
It's weighted so you land fast and smooth rope swings make it easier for you to string together multiple doubles. This rope is designed to be fast.
The rope has an adjustable, non kink cable. It's extremely durable so you don't have to worry about it falling apart. Crossfitters have used this rope on concrete without problems.
The swivel-bevel connection from the rope to the handle allows a fantastically smooth rotation. The handle length of just over 7 inches also helps with speedier rotations. The handles are made from strong materials, so they won't breaking down any time soon. the same can be said about the wire cable.
Overall a great speed rope.
When looking to improve your agility, coordination and balance, as well as your WOD performance, choosing a good jump rope matters.
You're looking for a lightweight, fast rope with easy to hold handles that won’t slip or feel uncomfortable.
Also make sure that the cable turns smoothly so you get more revolutions per jump. This will help you hit more double unders and triples.
The rope needs to be easily adjustable to your specific height. It also needs to be weighted so it can whip around and also check it won't tangle.
Product Images Sourced From Amazon.com
When it comes to getting your lower half into shape, there’s no better exercise you can do than the squat. Squats target all of the major muscle groups of the legs and butt.
We’re going to highlight 30 variations of this highly effective exercise. While many people want to jump straight on the various leg machines when they go into the gym, free weights and bodyweight squat movements are much more efficient in terms of results. This is because they not only target the major muscles of the legs, but also all of the supporting and stabilizing muscles.
The more muscles you work, the more calories you burn, and the faster you’re going to see results. When performing these exercises, don’t be afraid to lift heavy weights. High levels of exertion has a number of benefits including building more muscle, mobilizing fat reserves, and burning more calories. Just be sure that before you start adding a bunch of weight that you are comfortable with the form and balance required to perform the exercise properly.
Some of these exercises can be performed either at the gym or at home with a minimal amount of equipment.
The hack squat is similar to a deadlift in that the starting position for the weight is resting on the ground. This exercise utilizes a barbell and puts more emphasis on the quadriceps and the glutes. Because the movement can be awkward at first, it’s best to start with a manageable amount of weight. Standing with your feet just in front of the bar squat down and grab the bar with your hands in an overhand grip. Your palms should be facing behind you. With your chest up and core locked lift by pushing forward with your hips. In the lower movement of the lift you will be engaging both your quads and glutes. As you get higher, push forward with your hips and hamstrings. Then lower the weight and repeat.
The bodyweight squat or prisoners squat requires no weights. It requires good flexibility in the hips, hamstrings, and ankles. It targets the glutes and hamstrings. To begin stand with your feet shoulder width apart. Place your hands behind your head, interlocking your fingers. Lower your butt by pushing back with your hips and keeping your chest up. Once your hips are lower than your knees, push back up. Make sure not to pull forward on your head during the movement.
The goblet squat focuses more on the quadriceps, but also targets the glutes and the hamstrings. It generally requires a weight such as a medicine ball or kettlebell, but can be performed using only bodyweight as well. Stand with your feet slightly wider than shoulder width and toes pointed outwards at about 20 degrees. Keeping your back straight and head up, lower yourself until your hamstrings touch your calves. Hold and force your knees out with your elbows. Then push yourself back up. This exercise is great for increasing hamstring and groin flexiblity.
Incorporating plyometric movements into your workouts can significantly enhance your results. These are more explosive movements that trigger your fast twitch muscle cells. Stand with your feet slightly wider than shoulder width. Lower into a squat until your hips are slightly below your knees. Then explode up and jump entirely off the ground, making sure to land lightly on the balls of your feet. Repeat until it burns.
Another plyometric movement that is a great cardiovascular workout. Holding dumbbells in both hands start with your feet shoulder width apart. Lower into a squat and then jump out up. This exercise only requires light weights as you’ll want to perform higher repetitions.
These squats target one leg at a time. It allows you isolate each leg without isolating the muscles worked. It’s great for targeting both the quads and glutes. The movement requires some getting used to so start with light weight until you feel comfortable with the entire range of motion. Place a weight bench or platform behind you. Once you have the barbell across your back, put one foot behind you on the platform. Keeping your torso and head up, lower yourself by pushing your hips back until you reach parallel or your back knee touches the ground. Then press back up using your glutes and hamstrings.
This is a slight variation from the standard Bulgarian split squat. Rather than using a barbell across the upper back you can use dumbbells held either at shoulder height, or at your sides. If you are having difficulty with balance holding them at your sides can make this exercise a little easier. Just be sure to keep your torso upright as you lower yourself and push back up.
The front squat is becoming more and more popular of late. It’s great for targeting the glutes, but also does a great job of targeting your quads and core. It doesn’t require quite as much flexibility as some other squat variations. Using a barbell, stand with your feet shoulder width apart. Rest the barbell on your shoulders with your hands underneath. Your elbows should be up high. This will keep the weight from transferring forward. Lower yourself into a squat by pushing back with your hips until your hips break the plane of your knees. If you are flexible you can go all the way until your hamstrings touch your calves. Then push back up. The front squat requires a good deal of core strength, so start with a light weight and work your way up.
This is another variation that requires good flexibility in the hips, ankles, and hamstrings. It also requires a strong core. Using a barbell, start with your feet slightly wider than shoulder width apart. Press the barbell above your head and hold it over your center of gravity. Slowly lower yourself into a squat. Taking a wider grip on the bar can help those with poor should mobility. This is a great exercise to perform slowly with lower weight. It’s great for practicing form and will benefit you in every other squat movement.
The thruster is a popular movement in CrossFit. Done in sets of 21 repetitions it is a killer total body workout that involves some explosive movement. Using a barbell, start in the same position as the front squat with your feet shoulder width apart. Lower yourself until your hips are below your knees, then push up quickly. As you approach the top, press the barbell above your head. Lower and repeat. This movement is an incredible cardiovascular workout.
No, this exercise has nothing to do with becoming as big as a sumo wrestler. It simply allows you to target a different part of the quads and glutes. Stand with your feet roughly twice shoulder width apart with your toes pointing outwards at about 25 degrees. Hold a dumbbell, medicine ball, or kettlebell in your hands with your arms hanging down. Slowly lower yourself until just past parallel and then focus on using your glutes and hamstring to ‘curl’ yourself back up.
Pistol squats or one legged squats require a bit of practice to perform properly. They also require good ankle mobility and balance. They are a great all around leg workout and can be performed just about anywhere you want. Even without any weight they are a terrific workout so if you’re looking for something that’s short and sweet, this is your exercise. Start with your hands straight out in front of your and your right raised in front as well. Then push back with your left hip and lower yourself until you reach parallel. Then push yourself back up.
Don’t be surprised if you fall as this movement will quickly highlight any hip or ankle mobility issues you might have. Starting with a small weight in your hands can help offset ankle mobility issues.
This exercise looks just like it sounds. It builds great glute strength and helps in toning trouble areas since it is a plyometric movement. Start with your feet shoulder width apart. Lower into a squat, then jump up and forward and immediately into another squat position. It should look just like a frog jumping. Do as many as you can in a row for a seriously deep burn.
Also called a jump lunge, this exercise will absolutely kill your glutes and quads. Start by stepping forward with one foot and lower yourself until your back knee touches the ground. Jump up and switch foot positions so that your front foot is now behind you. Use your arms for balance. Do 15 to 20 reps per leg and you will be crying for mercy. A great way to get toned and build up leg endurance.
Anyone who’s ever taken skiing lessons has probably been through this cruel form of torture. With you back against a wall, lower yourself until your hips are parallel to your knees or just below. Then hold this position as long as you can. It’s great for building endurance in your stabilizer muscles. For variations, raise and lower yourself to different levels above and below parallel and hold.
Similar to the overhead squat, this variation requires a bit more work from the stabilizer muscles in your upper body. Holding two dumbbels above your head palms facing forward, lower yourself into a squat. Keep the dumbells above your center of gravity for the entire movement.
This exercise really forces you to focus on the upward push of the squat motion. Find a box or chair that is roughly low enough to allow your hips to be parallel with your knees when touching it with your butt. Using a barbell and with your feet roughly shoulder width apart lower yourself onto the box. Pause briefly, and then push back up off the box. This might sound like a rest break, but coming to a complete stop and then starting again is a tough movement.
Similar to the box squat, this exercise is performed without weights. Lower yourself onto the box. Then explode upwards and jump off of the ground. This slight variation will allow you to target the fast twitch muscles in the glutes and quads.
Sounds confusing right? This exercise is for those that really want to challenge their coordination. Pick a box on which you are capable of jumping. It can be as low as 6” high up to 36” for advanced athletes. Take your standard squat stance. Lower yourself to parallel and then thrust up and jump onto the box. Climb down and repeat. Be careful as you become more and more tired as you can easily face plant on the box should you miss.
This is another plyometric movement that should be performed with caution. Make sure the stairs or bleachers you use has a sturdy handrail. Starting on the first step, lower into a squat and then jump onto the second step. Essentially it’s a more challenging version of the frog squat. This one will wear you out in a hurry.
Unless you are extremely flexible in the hips and ankles, this exercise is best performed with a Smith machine. Stand with your feet together and the barbell across your upper back. Keeping your torso upright, lower yourself into a squat. Then using your hamstrings and glutes, push yourself back up. Focusing on allowing your knees to track outwards instead of directly over your toes will make this movement easier.
This variation is similar to the Bulgarian split squat, but the difference is that your back foot will remain on the ground. Stand with one foot forward and one foot back and lower yourself until parallel or until your back knee touches. Then push yourself back up. This exercise allows you to very accurately target the glutes depeding on how far forward or back your feet are.
An excellent cardio workout, speed squats are a combination of cardio and stretch. Standing with your feet shoulder width apart drop into a deep squat and pop back up as quickly as you can. The trick with these is high repetitions. Aim for somewhere between 40 to 50 of these.
A slight variation on the standard squat this exercise is performed while holding dumbbells in both hands on the outside of each leg. Start with light weight until you become accustomed to the movement. Start with your feet shoulder width apart. Lower into the squatting position by pushing back with your hips, keep your chest up, and head forward. Make sure you break the parallel plane with your hips below your knees. This is a great exercise to perform at home since it requires only a small amount of weight.
This plyometric exercise is great for flexibility and balance. It’s also a pretty decent cardio workout when done with any sort of volume. Start with your feet slightly wider than shoulder width apart. Lower into a squat. Then jump up and turn 180 degrees so that you land facing the opposite direction. Then repeat. Make sure to use your arms to help with balance. As much as possible try to land softly on the balls of your feet.
While this exercise doesn’t have a terrible attractive name, it’s awesome for targeting the glutes and requires no weights. Assume the standard squat position. Lower yourself to or past parallel and then push back up, as you get to the top kick back with your right leg (like a donkey kick) forcing your heel as high as you can in a swinging motion. Then lower your leg back down and repeat. Alternate which leg you kick on each rep. The curling motion of the kick is a great way to work the muscles where the glutes meet the hamstrings.
The lower you go in a squat, the more you target the glutes. If you really want to get your butt in shape fast go for the deepest squat you can. Take the standard stance of feet shoulder width apart. Lower yourself by pushing back with your hips until your glutes touch your calves (or as low as you can go) This will engage the glute muscles for as long as possible. This exercise can be done with or without weights. If you struggle with flexibility in the hips and ankles make sure to spend a few minutes stretching both prior to performing this exercise. It’s key to keep your shoulders back (shoulder blades pinched) and chest up to ensure that the glutes are properly engaged.
Another exercise that is popular in CrossFit, this one is a good total body workout as well. When doing this exercise it’s important to remember that pain is only weakness leaving the body. With your feet shoulder width apart drop onto your hands and throw your feet back. You should now be on your hands and the balls of your feet. While pushing up with your chest and hands throw your feet forward to where your hands were and drop into squat. Then push yourself up. Drop back to your hands and repeat. For an added level of difficulty jump up out of the squat position. This exercise will have you panting in no time.
Squat tucks are a seriously intense cardio and plyo workout. If you want a way to burn a couple hundred calories in a short period of time, here you go. Stand with your feet shoulder width apart. Drop into squat until you reach parallel or slightly below. Next jump up and at the same time pull your knees up to your chest. Land softly on the balls of your feet. Performed in sets of 25-30 this exercise will literally wear you out. And since it requires no weights or equipment, you can do this one wherever the mood strikes you.
The father of all squats is the the back squat. When done properly this exercise is the best exercise out there for the glutes, hamstrings, and core. You can do it on equipment such as the Smith machine, but you’ll be missing out on half the workout. Your best bet is to just use a squat rack and a barbell. Standing with your feet shoulder width apart and the bar across the top of your back lower yourself by pushing back with your hips. Your knees should track slightly forward and out. Once you reach parlallel push back up keeping your knees out until you reach the top of the movement. If you lack the ankle or hip mobility to perform it properly you can place small plates underneath your heels.
The following is a great video for improving ankle mobility for squats.
Yes, we did it. We have decided what the best protein shakes for women are. Have you ever wondered what protein shakes will give you that added boost after the gym? We've done the heavy lifting so you don't have to!
Here you will learn what protein shakes can do for you. Women on a workout schedule can get superior benefit from protein shakes. Using protein shakes help you recover faster, get your body toned easier, give you the energy to keep going and provide strength to face your next workout like a conqueror.
So if you are thinking of adding a protein shake to your post workout routine, we have what you need to lift you up after a workout. Here are the protein shake reviews.
Women tend not to take in enough protein. This shortage can be a problem during a strenuous workout. Protein shakes provide the protein and calories your body needs during a workout. Branched Chain Amino Acids (BCAAs) that athletes love for building muscle. Plus, other goodies you will need for an excellent body.
Protein shakes are a fabulous alternative when on the run. Busy girls miss meals all the time and take in snacks. A protein shake will give your body the nourishment it needs. Skip the snacks when on the go and grab a protein shake instead.
Busy lives mean we don't exactly watch what we eat. Our bodies burn more calories when absorbing protein. Something called TEF or thermic effect of food. Meaning the more protein you take in, the more calories you burn. The weight will burn off naturally.
Our favorite protein shakes are the ones that do as advertised. The taste is a huge deal for most women. I mean who is going to drink a protein shake that tastes disgusting? You are better off not drinking it at all, right?
Not all protein shakes treat girls fairly. Some protein shakes just add bulk. The guys love that stuff. We have chosen the brands that will assist women toning up without the bulk.
When looking at the big picture, the best protein shakes are Sexy Whey, IdealLean, Delight, ISO 100, and Gold Standard.
The top ten protein shakes we have chosen come recommended by many women that are using the product. So this isn’t just our opinion but others as well. How can you go wrong with that?
Our top five protein shakes are wonderfully powerful for women. We love, love these shakes. The top protein shakes for women are great for all the things we need like working out, meal substitutes, and weight control. Without bulking up and looking like the guys.
Gym Vixen makes a product called Sexy Whey. Designed specifically for women is the choice for premium protein. Sexy Whey has 24 grams of protein isolate with zero carbs, no fat, or sugar. The high-quality protein is perfect for building lean muscle. The post workout benefits are marvelous.
Only 96 calories in every serving to keep the waistline slim. No lactose to reduce the cramping and bloating that is common in basic whey protein powders. Sexy Whey has 6.35 grams of BCAAs with each serving.
Made especially for women because it is chock full of extra calcium for increased bone density. Vitamin D to help your body absorb the calcium.
Sexy Whey has the added folic acid for skin, nails and hair health. I mean we have to look good during a workout right?
Gym Vixen is perfect for the busy worker bees of the household!
IdealLean is an excellent protein shake designed for women. Packed with 20 grams of 100% Whey Protein Isolate to build lean muscles in every serving.
Containing the exclusive Recovery Blend using L-Glutamine, Acai, Mangosteen, and Blueberry. IdealLean helps your muscles recover quickly from each workout session. The results are a lean, toned body.
The taste of this shake is to die for. You will think you are cheating. But IdealLean has only 80 calories. No carbs, no fat, and no sugar. How great is that?
You also get powerful ingredients to pump up nutrition like superfruits, antioxidants, vitamins, and minerals.
So like folic acid, vitamin D, and calcium are what we need as women.
IdealLean is perfect for women who need to lose 25 pounds or less and are working out 3 or more times every week.
Specially made with the ladies in mind. FitMiss Delight is an excellent protein shake for women to get the nutrition for a healthy and lean physique.
With 16 grams of high-quality whey isolate protein and only 90 calories.
Delight is gluten free with potent essential vitamins and minerals for prime health and increased energy levels.
Use as a meal replacement or healthy snack to suppress hunger for hours.
Provides you the best weight loss mix and supports the growth of lean muscle. FitMiss Delight offers prime levels of protein, digestive enzymes, vitamins, and minerals. Making it one of the best protein powders for women.
You will get an exceptional blend of fruits and vegetables with fast absorbing whey isolate protein.
This combination of fitness ingredients and taste works together to provide nutritious support for lean muscle tissue, fat loss and increasing energy.
Dymatize Nutrition takes full advantage of the benefits of protein. ISO-100 will give women a lean muscle building advantage. The hydrolyzed 100% whey protein isolate is to increase the rate of absorption.
Your body will get 24 grams of protein with 5.5 grams of BCAAs per serving. Along with all those beautiful amino acids and glutamine peptides.
Gluten-free, lactose-free, fat-free, aspartame free and nothing but an easily digested source of protein you will find on the market. The great tasting ISO-100 can repair and build muscle faster to reach your fitness goals quicker. Simply an efficient way to build and maintain lean muscle.
Show your BFF how a workout gets done and make her jealous of your fabulous body.
Optimum Nutrition's Gold Standard 100% Whey will give you a strong, but feminine figure in no time. Whey Protein Isolate is the primary ingredient with added Ultra-filtered Whey Protein Concentrate.
Loaded with 24 grams of protein in each serving this formula is powerful. Giving your muscles the support needed to encourage growth and strength.
You also get 5.5 grams of Branched Chain Amino Acids (BCAAs) and 4 grams of Glutamine and Glutamic Acid. All the right stuff for women building lean muscle.
Gold Standard, 100% Whey, has more than 20 mouthwatering flavors to choose, giving you a tasty variety for workout recovery.
To make this even better, you can add Gold Standard 100% Whey in a smoothie. You can get even more healthy stuff in your diet. We can’t think of anything better.
Of all the criteria you may be evaluating for your protein shake, taste will most likely be at the top of your list. If you can’t enjoy drinking protein shakes, you won’t continue to use it.
For girls on the go, a protein shake has to blend quickly. You don’t want to spend extra time making a shake just because it doesn’t mix well.
Guidelines are grams of protein per day per pound of body weight:
So there you have our list of top protein supplements. As you can tell, we have a marvelous list of protein shakes. Of course with anything, you will have your own preference. Our advice is try one for 30 days. If it works for you fantastic. If not try a different one. It's all about finding the best protein shake for you. That's what it's all about. Right?
Product images sourced from Amazon.com
Creatine is a popular type of powder found in the health food section of any vitamin or grocery store. Bodybuilders swear by it as a method for increasing gains when lifting, and many have seen some outstanding results.
But....is it safe? What does it do? Those are the questions we are going to answer! Let's get started!
Why should I take creatine?
Creatine is an amino acid that helps the body do a lot of work on short bursts of energy. It comes in the form of pills or powders that are typically mixed in food or drink. It helps weight lifters and others who use it to gain weight during their exercises, usually as muscle. This is done by the amino acids pulling water directly into the actual muscle fibers, causing those fibers to grow. So, if you are looking to make your muscles bigger and stronger, creatine is something that you should be considering. If you are looking for a little extra to give you short bursts of energy, then creatine may be your best option.
Creatine also supplies protein to your muscle cells in the form that they can use immediately. In fact, your body already converts some of your food into creatine naturally. Supplements give you a boost of what your body already has for an extra edge.
When you take creatine after your workout then it serves to replenish your muscle cells' available protean. That will enhance muscle growth as your cells recover.
Creatine is most effective before or after a workout. However, many users say that you should also take some on the days that you do not work out in order to maintain the levels in your body.
One common concern is that creatine will mess with kidneys because of its use of water. This is not true. Granted, as with everything, you should use moderation, but creatine itself, when used properly, will not hurt you. The key to getting the best results is to take creatine when you work out. You also must stay well hydrated because your muscles will absorb a lot of water.
However, children under the age of 18 should not use creatine, as it has been known to do damage to children's already growing muscles. This is because children are still growing. To use creatine to improve their performance at sports is not necessary, and can be very damaging.
Of course, as with anything you put into your body you should consult your physician before using creatine. It is important to make sure that any supplement is right for your specific situation.
Don't expect an immediate body transformation when using creatine. Your results may vary depending on your current diet, workout routine, muscular build, and endurance levels. Many people see immediate results in their ability to produce bursts of strength or speed. Over time, creatine will help you build bigger and stronger muscles.
Does creatine make you fat? Not if you use it properly. As with anything food related, if you don't work it off, it will make you fat. Also as stated before, if creatine is not used properly, most of the weight gained will be water weight.
Finally, another concern is hair loss when using creatine. This may be true. Studies have shown an increase in male pattern baldness when using creatine. More research has to take place to have conclusive studies. But, you should be aware of the risk. In the meantime, some users suggest that using your creatine properly may reduce your risk of creatine related hair loss.
As usual, nutritional supplements such as creatine should be used properly with moderation for best results. You should consult your primary care physician before using it to ensure that it is right for you. The benefits of creatine can be significant when you use it properly.
A golf launch monitor helps you to achieve your ideal swing by tracking ball flight, swing patterns, and even ball velocity and angle. Whether you are implementing this device for personal use or for a training facility, this technology is crucial for rapidly improving your golf game.
Monitors come standard with ball distance and speed tracking technology and some of the more expensive models even include extensive training. These golf launch monitor reviews will discuss some of the most popular models of monitors and give you insight on which device will be suit your current needs.
The Sports Sensors Swing Speed Radar is an awesome option, and my number one pick for any amateur to intermediate golfer. This device really give you the most "bang for your buck" providing highly accurate golf swing speed feedback.
The Sports Sensors Swing Radar uses a small, microwave Doppler radio sensor to track any swing speed between 20 and 200 mph. This unit is safe, effective, and very easy to use. It's the most affordable option I've seen available.
Another great option is the Game Golf Digital shot tracking system. This unit is very compact and offers several more features, including working as a distance/range finder (so you know how far you hit with each of your clubs), and the ability to track all your stats.
Those features really can give you a leg up when you're trying to improve your swing. However, they do come at a slightly higher price.
The most affordable monitor on this list is the Voice Caddie SC 100 Portable Golf Launch Monitor. This device tracks carry distance, swing speed, ball speed and smash factor. The SC 100 has three modes to choose: practice mode, target mode, and random mode, so that you can use the device however will best fit your situation.
The device is also the most portable on this list (8 ounces), is easy to use, and has an LCD screen that displays statistics without the need for a separate, external device. The Voice Caddie SC 100 Launch Monitor can be purchased on Amazon for $197.99 and is most suited for individual players looking to improve their golf game.
The ES12 Golf Launch Monitor by far gives you the most for your money. This model instantly tracks ball speed and distance, can pair with your smart device to log and store data, and can be used by players at varying levels of competency.
The device is about a pound and is 5 inches wide, so it is still relatively light and portable enough to be easily transported in your golf bag. The ES12 is an accurate device that provides an affordable alternative to the much higher priced GC2, Trackman, or Flightscope launch monitors. The ES12 Golf Launch Monitor can be purchased on Amazon for $199.95.
The ES14 Launch Monitor is another of the more affordable launch monitors on the market is priced at $497. The device delivers instant data on a wide range of stats including club speed, launch angle, ball speed, smash factor, and ball spin rate and distance.
This device also pairs up with smart devices where it delivers data through an Ernest app for your smart device. The launch monitor is an upgrade from the ES12 and provides much more comprehensive statistical data. The ES14 launch monitor is also portable, at around 3 pounds, it can be transported in your golf bag.
While the GC2 is the highest performing unit available, but more individual training, the more affordable ES12 and ES14 devices are more than adequate. The devices included in this review are designed to maximize your training sessions and increase the speed at which you improve in golf. Whether you’re a seasoned pro or new to the game, launch monitors are a valuable tool for tracking everything from your swing to ball trajectory, allowing you to critically analyze this data and quickly remove sticking points in your game that would otherwise hinder your long-term improvement.
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Kre-Alkalyn is a buffered form of creatine. It gives more energy and muscle mass when used regularly along with exercise.
What makes this form of creatine so great? It produces a substance that helps transfer more energy between cells. Having more energy allows you to work out harder and longer. Over time, this will cause muscle growth.
Muscles become super-hydrated and increase in volume. This hydration can help with recovery after working out.
There are many types to choose from, but how can you find the best creatine for you? Consider the following five Kre-Alkalyn creatine reviews. They can help you to make the best choice.
All American EFX Kre-Alkalyn is buffered to a pH of 12 to create a stable molecule. This limits stomach irritability and keeps the beneficial properties of the creatine.
The suggested serving is two capsules, which have 750 mgs of creatine each. This supplement works best when taken 30 minutes to one hour before a workout.
Taking it on both rest days and training days can help to maintain a good recovery rate.
If you prefer cycling, you can use this for two to three months. Then, you can take a couple of weeks off. This can help you to see just how much the creatine is helping.
This brand of creatine is also pH stable. This prevents stomach irritation, cramps and bloating. The high pH also stops it from breaking down and losing some of its effectiveness.
Because of this, it will reach your muscles at maximum strength and purity. You should notice an increase in energy, endurance, muscle growth and performance during exercise.
There is no loading phase with this creatine. It will begin working at the first dose. There is also no need for cycling.
It also contains 750 mgs per capsule. The recommended dose is two capsules daily. Yet, some find that only one capsule is needed.
Three capsules of All American EFX Kre-Alkalyn Hardcore will deliver 2,000 mgs of creatine. Although this is not made as a pre-workout supplement, many people use it that way and say it is very effective.
This is because it contains caffeine and green coffee extract that acts as a stimulant. This will give you a significant energy boost during your workout.
This supplement is most effective when taken 30 to 60 minutes before working out. While three capsules is a safe dosage, it's recommended that you start with one. If it is not as effective as you would like, you can consume two or three.
This is a great option for those suffering from fatigue. It supports mental and physical performance, while combatting fatigue.
With a pH of 12, Labrada Kre-Alkalyn will not cause bloating or gastrointestinal distress. But, it is highly recommended that two capsules be taken daily with at least 12 ounces of water. For best results, you should drink at least 64 ounces of water throughout the day.
There is no loading phase with this supplement. You should see results from the first dose.
It is up to you to determine the best time to take the capsules. Some consumers prefer to take them shortly before a workout. Others take them morning and night. You may need to try different times to see what provides the most benefit for you.
Some users noted that this brand can cause excessive burping. If this happens, you may want to switch to a alkaline-forming diet, eating foods high in alkaline.
This supplement aids recovery after intense training and increases strength and energy. It will not cause water retention, bloating or stomach discomfort.
Fusion Bodybuilding Purple K Creatine is great for both on and off season use and there is no loading phase. The recommended dose is two pills before a workout and two after.
Instead of four, just two capsules should be taken on non-training days. By keeping your dosage regular, recovery times will be more consistent.
Some consumers did note that this particular brand increased their blood pressure. If this happens to you, you can simply cut the dosage in half.
This type of creatine has proven to be very effective for many people. It can be very helpful for you too, once you find the best one.
Hopefully, these reviews will help you to get a better idea of what you need. Only if you know the results you want, can you make an informed decision.
There are many options available to you and you may have to experiment with a few. Even once you find a supplement that you like, you may need to make some adjustments. For example, you might need to lower the dosage or take it at a different time to get the best effect.
While this does take some effort, you won't be disappointed in the end.
Product images via their respective pages on Amazon.com
Pre-workout supplements are an excellent source of energy. They can give you lasting stamina for a great workout. If you prefer to go the all-natural route, there are plenty of natural and organic pre-workout supplements available.
This article will help you decide which natural pre-workout supplement is most effective. Here we will compare the supplements that do not contain any artificial components and provide you with a supplement option that makes your muscles even stronger.
The best natural pre-workout supplement effectively provides you energy for your gym session workout supplement effectively provides you energy for your gym session.
You can choose which supplement suits you best from the following natural pre-workout products.
PurePump is a very popular natural pre-workout supplement. It has a very effective formula that gives you great energy for your gym session. PurePump is a very clean and pure product.
PurePump increases your muscle strength. It gives you better focus and more energy for your workout. The product is used by sportsmen and athletes around the world. It helps you achieve your fitness goals because it reduces the muscle fatigue. PurePump helps
If you are looking for a great all natural pre-workout supplement that does not affect your health in a bad way, PurePump natural pre-workout supplement is a very good choice.
If you are looking for a pre-workout supplement that gives you instant energy, you can trust Sheer Natural pre-workout. It has a great natural formula. The Sheer NATURAL Pre-Workout supplement tastes great. Using it every day before you go to the gym is easy. Pop it in a shaker and you are ready to go!
You will feel an instant rise in your energy level. It will help you improve your performance at the gym. Better stamina results in better fitness. I suggest you use this product. You can use this natural pre-workout energy supplement without worrying about any possible side effects.
As the name suggests, the Organic Muscle Organic Pre-Workout pre-workout supplement is all natural. It does not have any harmful stuff in it. The product is highly recommended by athletes and sportsmen.
The Organic Muscle Organic Pre-Workout supplement carries a USDA organic label like many other products. It is a natural pre-workout drink. The formula of this product is a blend of natural herbs and is gluten free products. It is a natural pre-workout drink. The formula of this product is a blend of natural herbs and is gluten free.
You can trust Organic Muscle Organic Pre-Workout supplement for all your energy needs. It effectively meets all your energy requirements for a powerful workout session.
Natural Force Raw Tea is another organic pre-workout supplement available in the market. It is vegan and free from artificial ingredients. The formula is pure and natural. It is designed to give you a healthy energy source.
A natural pre-workout energy supplement should give you quick results. Natural Force Raw Tea does that in a healthy way. With the use of this product, your stamina will increase instantly. You will be able to perform better at the gym. It ultimately makes your workout more productive.
You should trust Natural Force Raw Tea for your energy needs. It is a great natural pre-workout supplement which gives lasting energy.
MRM Driven Natural Nutritional Supplement is a one of the best pre-workout supplements. It offers instant results. You can expect a great workout experience with the use of this product.
The best thing about natural pre-workout products is that they do not have a negative effect on your health. This natural pre-workout product is very popular among bodybuilders.
MRM Driven Natural Nutritional Supplement is quite effective and gives you lasting results. It increases your energy and gives your muscles strength. The product will help you reduce muscle soreness after
It is important that you choose your pre-workout supplement wisely. There are so many products available these days that may contain some harmful ingredients. With the use of natural pre-workout
Natural supplements do not have steroids and artificial hormones. These products are clean. You can use them without worrying about damage to your health. They are great supplements for men and for women.
Using any of the above-mentioned products would enhance your strength and energy. These natural pre-workout supplements are very effective. They give you energy for a great workout session.
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If you are health conscious, you are definitely aware of the amazing benefits of cardio, where you exercise in a manner to elevate your heart rate for at least 20-30 minutes. Doing this three times a week increases your overall stamina, burns calories and helps in managing different health conditions. Cardio ultimately improves the function and efficiency of your heart and lungs.
Personally, I think it is a great idea to use a pre-workout supplement before cardio exercise. Not only does it help in burning fat, but also uUsing a pre-workout gives you energy and improves the performance of your body as well. Choosing the right kind of pre-workout is hard because there are so many pre-workout supplements available these days.
This article will help you choose the best pre-workout supplement formulated for cardio. These supplements will help you have the energy and stamina to do a good cardio workout.
Sheer N.O. Nitric Oxide Booster is a great pre-workout supplement. Nitric oxide is a chemical that helps increase endurance and strength. You can get quick and lasting results with the use Sheer N.O. It contains a blend of healthy ingredients.
This is a very popular nitric oxide supplement used by athletes and bodybuilders , SHEER N.O. boosts muscle growth while being good for your heart and immune system. SHEER N.O. helps your body produce more nitric oxide, giving you more energy to keep going during cardio
The product promises that it is good for your heart. It contains no artificial sweeteners or flavoring. It makes you feel stronger and more powerful instantly.
Pulse is one of the best nitric oxide based pre-workout supplements. The product has excellent results when used for cardio exercise. It has a fat burning formula which is great for those who want to reduce their cholesterol level.
Pulse pre-workout supplement gives you best weight loss results. It has a Creatine free formula and contains an amazing blend of proteins. These proteins help you gain muscle strength. What I actually like about this product is that it makes you feel energized for a long time with no crash. It is an excellent choice for anyone looking for the best pre-workout designed cardio.
Also read: HCG Drops
Cellucor C4 pre-workout is available in variety of great tasting flavors and is another great pre-workout before cardio. It is well known for providing lasting energy and endurance.
The product contains a blend of powerful ingredients. Creatine and Beta Alanine present in the Cellucor C4 help you perform very well when you are doing any cardio exercise. I like the fact that this product contains special fat burning component, which will help you lose calories.
Using Cellucor C4 helps you perform very well when doing cardio and is highly recommended by gym trainers everywhere.
If you are looking for a pre-workout supplement for cardio which is actually good for your heart then cardio igniter by top secret nutrition is the answer. It contains natural ingredients that give you a great energy boost during your workout.
Cardio igniter is specially designed to help improve your performance during cardio exercise. It gives you a great boost of energy during your workout. It increases your focus and helps you stay wired for a longer period of time. For a health conscious man cardio igniter is an excellent choice.
Cardio Heart Health contains l-arginine, which is an amino acid. L- Arginine is good for the health of our heart and is a nitric oxide booster. Cardio heart health energizes your workout.
The product is a good choice for people who want a pre-workout supplement that helps regulate the cholesterol level. It is sugar free and suitable for health conscious men. It contains stimulants that are not harmful for your heart.
The product effectively provides you energy and strength you require before doing cardio. You can take it every day and get great results every time.
Cardio exercise is a great way to manage different health conditions. Not only that if you want better stamina and more strength I suggest doing cardio is the best solution. With so many supplements available these days it is important you choose the best pre-workout supplement wisely.
You may wonder if it is a good idea to use a pre-workout for cardio. In my opinion it is a great idea to do so. Pre-workout supplements can give you great strength and energy. They not only provide you nutrition but also give you motivation.
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Is there someone in your circle who has been asking you non-stop to practice yoga with him or her but you keep on bailing out of the sessions because of the thought that you are flexible enough to participate?
All of us have to start somewhere; not every practitioner of the art has had the ability to bend their body parts in various ways the first time they entered the room. Despite the difficulties that one may face while doing the poses, many choose to stick to this ancient exercise not only because it allows you to get rid of stress and find an inner balance but also due to how yoga helps your hair grow and your skin glow.
Hair and skin. Those are the two things that we tend to spend on so much, right? If you keep the ideas that we are about to divulge to you, though, it will not be hard to do your workout and beauty regimen at once.
What makes your locks and skin unhealthy?
Stress is the ultimate enemy of people who want to have a great lifestyle. No matter how fresh and healthy the foods you are consuming on a daily basis, you will continue to have problems with your inner and outer self.
Stress happens to be one of the reasons why hair stops growing. When the job or the family puts a lot of pressure on you, its effect is that your hormones go haywire and the nerve cells send distress signals within the system. If the brain produces high levels of cortisol, a well-recognized stress hormone, it can possibly derail the growth of the hair as it forces the follicles to move into the resting phase.
Mental and physical strain can also prevent you from getting enough sleep or nourishment that the skin requires to maintain its glow. The problem begins with the bags under the eyes, and before you know it, wrinkles and blemishes are appearing on the face and your arms and legs are becoming too dry.
What can yoga poses do to counter such issues?
The bad news is that there will always be a source of stress even when you reach old age. The good news, on the other hand, is that you can de-stress and target troublesome areas with the aid of different yoga poses. Most of them are easy to copy, so it is no biggie whether you are a beginner or an expert.
#1. Ustrasana promotes better blood flow on the scalp.
This camel pose lets the blood flow directly to the scalp so that the resting hair follicles can wake up again. It will occur once you bend your back and touch the ankles while kneeling down. This is also a nice position if you wish to improve a thyroid problem, which contributes to your strands falling off.
#2. Sheetali pranayama may clear the acne away.
In case zits show up in any season, especially during summer, just learn how to do Sheetali, a form of breathing exercise in yoga. The benefit of acting out this pranayama is that it can offer comfort to your inflamed skin and cleanse both the mind and the system. You may partner it with Sheetkari to ensure that you shine from the inside out.
#3. Uttanasana can stabilize hair growth and make the face rosy.
The pose asks you to stand up and bend the body from the pelvis until your head is close to the ground. This motion brings more oxygen quickly to the scalp and the face to combat free radicals which may make your skin and hair unhealthy. When you return to the upright position, your face will visibly have the pinkish glow that some individuals only achieve with makeup.
#4. Shirshasana may eliminate wrinkles.
A yoga posture that is worth adding to your routine is Shirshasana. We call it the ‘headstand’ in the layman’s term. To help with the balance, you just need to plant your elbows firmly on both sides and rest your hands on your head as you kick the feet up in the air. As it puts you in a reverse vertical pose, the blood will flow down freely and rejuvenate those pesky wrinkles and fine lines.
#5. Sasangasana allows blood to circulate well.
Another exercise which may make your locks healthy once more is the rabbit pose. You start by kneeling and sitting on the balls of your feet. In a slow movement, clasp those heels while bending the head. Inhale as you reach this stage, and then push your hips upward before exhaling.
This video may generate a better picture of what you are supposed to do: https://www.youtube.com/watch?v=PPVxTbnwV54
#6. Matsyasana flushes out toxins.
Matsyasana, or the fish pose, carries a minimal level of difficulty because you have to lie down on your back. What qualifies it as a yoga stance is that you push the chest out and invert the head so that your blood will stream above the neck. It assists in eliminating the harmful chemicals that may wither your skin.
#7. Vajrasana helps with digestive matters.
Vajrasana is a sitting yoga pose in which you take a seat on your heels and your arms are in a slightly diagonal position. It is sometimes called the thunderbolt or the diamond posture, which can ideally eliminate your issues with digestion. When the digestive tract functions well, the hair can grow the healthy way too.
#8. Adho Mukha Svanasana provides more blood on the head.
The downward-facing dog pose may seem like a sort of plank exercise, but the inverted V shape that you will end up with can inspire blood to flow to your sleeping hair follicles and invigorate them to develop hair soon.
#9. Uttanpadasana improves the reproductive system.
This yoga posture requires for you to flatten your back on an even ground and raise both legs at a 45-degree angle. Other than the fact that it tones down your abdominal muscles, it relieves your reproductive organs which affect the growth of your locks.
Do you see now how yoga helps your hair grow and your skin glow? We have chosen a few of the poses that do not necessitate much experience so that everyone can perform them immediately.
For questions and suggestions, you may voice them out in the comments section.