Protein Power: The Best and Healthiest Protein-Rich Foods

Protein is essential when you’re dieting. Aside from it helping your body to heal after a long workout, you should consume protein-rich foods because it keeps your hunger at bay. Besides that it can help you to boost your metabolism.

The thing is, however, you need lean proteins. These come from sources that are low in calories, but high in taste and they’ll satisfy any hungry person. There are seven great food sources that meet these demands.

Egg Whites

While the egg itself is a great health food, you may be concerned when it comes to its fat and cholesterol count. Thankfully, there’s a solution, and it’s in the form of egg whites. They’re great to add to any meal or recipe, and they have all the great taste of eggs. protein_eggwhites_32You can turn egg whites into an omelet or add them to your protein shake. They’ll help quell your hunger no matter what. They only contain 40 calories per serving, so they’re great for any case.


Don’t feel bad if you haven’t heard of this before. However, you should definitely give it a try, as it’ll pack a punch, especially if you want to lose weight. So what is it? Spirulina is a form of seaweed and every teaspoon contains four grams of protein. By just sprinkling a tad of it on your meals, it will definitely help your diet by a lot. Besides giving you protein, it helps boost your metabolism and cleanse your body. Because the toxins inside your body will be gone, your body can burn even more calories.

Turkey Breast

The meat in turkey contains a great amount of tryptophan. This chemical is proven to grow your muscle mass and help you to reduce stress. Stress can slow your metabolism to a halt, so it’s definitely ideal for you to take this. Besides that, it obviously contains plenty of protein.

However, choose your turkey wisely. A lot of deli turkey out there contain sugar and have been processed. Look for turkey that’s all-natural and cut lean, and contain no added sodium.

White Fish

Fish is always good for you, and white fish is even better. It is low calorie, but is high in protein, making it great for weight loss. It’s also versatile when it comes to cooking it. You can broil, grill, or bake it and it will still be nutritious and delicious.

So what qualifies as a white fish? Swai, cod, tilapi, sole, light tuna, trout, halibut, and haddock are good examples. Salmon, while delicious and filled with protein, should be eaten sparingly, as it has 11 grams of fat per serving, unlike white fish, which may contain less than one gram.

Isolated Whey Protein

You’ve probably seen the whey protein powders out there, and there’s a good reason as to why they exist. Besides helping to build muscle, it can keep you full for longer. That said, there are many types out in the market, some healthier than others. If you’re looking for the least fattening one, go for the all-natural one that has no fat and sugar in it. If you want some flavor, look for brands that use sugar substitutes. Whey protein is the perfect tool when you exercise a lot. However, if you don’t, you may not find it that useful.

Non-fat Greek Yogurt

Yogurt is a powerhouse when it comes to health. Plenty of antioxidants, lots of calcium, and a bunch of magnesium to boot. Besides that, it also contains potassium. These ingredients work together to provide weight loss, reduce stress, provide strength, and reduce bloating. Eat five ounces and you’ll get 18 gram of protein. The B12 in it also speeds your metabolism up. The non-fat brand works great if you want to add it to foods such as salads, but it’s great on its own as well.

If you consume these foods along with a great diet and exercise, you should reach your goals and keep them that way. That said, talk to your doctor before you begin any lifestyle changes. They’ll know how to guide you when it comes to safely losing the weight.

Keeping Your Fitness Progress in Check

If you don’t want to be like the millions who struggle with their fitness levels, you have to keep it in check. No matter your goals. Whether you’re bulking, trying to lose the weight you gained over the holidays, or just keep track of your fitness level. Your exercise and dieting will only improve if you critically see what you’re doing, and keeping it in track is a great way to do that.

Why You Should Keep Track of Your Progress

You always have that little voice in your head that tells you that you don’t have to give your best every workout. Oh, you can do one lest rep. Oh, don’t worry about working out today. You need the break. Or it bugs you about dieting, saying that eating that extra cookie is okay. You need a good shake if you want to keep your progress in check, and monitoring your fitness is the way to go.

In 2010, studies showed that monitoring and feedback helped therapy patients. One group had monitoring and the other didn’t. The ones who had feedback did not have to be readmitted, while the opposite occurred for the ones who did not.progress_fitness

So just as those patients needed feedback, you need to have plenty of monitoring in your exercise as well. You’ll have fewer relapses and slip-ups if you keep your workout in check. For example, you want to do a month-long challenge to get yourself in gear. You have no real plan, and you end up randomly running and lifting. At first, it works for a couple days, but without a plan, it doesn’t work. Soon, you’ll fail, and by the end of the first week, you’ve failed. Without a way to keep track of your progress, you end up not pushing yourself. This causes you to go back to your old habits, and it ends up working horribly for you in the end.

You must have some form of tracking if you want to succeed. Whether it’s an app, a journal, or a calendar, it allows you to accomplish your goals easily. You can see what you’ve completed, what you need to do, and what you want to accomplish. Without it, you’re left in the dark with no plan, and that can be the worst feeling.

What I Should Keep Track Of ?

Calorie Intake-

A few studies have backed this up: if you keep track of what you eat, you can lose twice as much weight as if you don’t. The amount of calories in your food can be quite surprising, and having a goal daily calorie intake can help you lose those extra calories. You can monitor just your calories, or you can look at the foods and their content as well. A few apps and programs to do this with include MyFitnessPal and FitDay.

The Growth of Your Muscles-

If you want to be a bodybuilder, you need to start with a certain weight. As your muscles bulk, you can have more weight and lift more when it comes to reps. If you don’t want a plateau, keep track of your muscle increases and how much weight you can lift, and it can help to progress muscle growth.


You always need to push yourself when it comes to cardio. If you’re beginning, keeping track is a good way to see your limitations and give your body more endurance. Calculate the distance how long you’ve ran. This will help you to determine how long your next exercise needs to be.

Tracking Your Fat Loss-

It’s not just about the pounds, but also about the fat you’ve lost. Weigh yourself every week, and get a test done monthly to see how much fat you have. Monitor your muscle and fat levels, and soon you can have the ideal weight. Some people think that the weight on the scale is the only thing that matters, but if you start a muscle-building exercise, you may see an increase on the scale. Your muscles store energy and water, so they weigh more. Body composition tests are the true way to figuring out your health.

The body composition test will determine how much fat you have versus how much lean weight you have. Your goal may not be to lose weight, but to lose the fat. By having more body weight that’s lean, you burn more calories. This gets rid of the fat even more. Don’t worry too much about the scale, but instead keep track of everything else. By doing that, you’ll push yourself even more.

Strength Training and What it is.

What Exactly is Strength Training, Anyway?

Also known as resistance training, strength training is a unique method of muscle conditioning that involves the gradual increase of different resistive weight loads and lots of different training modalities that give you fitness, performance, and plenty of health.

Now, let’s translate that into English. Basically, you use your muscles against some kind of resistance, and your muscles will adapt to that resistance over time. What’s a resistance? It can be a giant weight, your own body weight, elastic bands, machines, pulleys, hydraulics, and anything else that is hard for your muscles to lift. The object doesn’t have to be a weight. You can lift a barrel, another person, a small car, a building, or the moon. Okay, you can’t lift the last three, but you see the point.

So Why Does Strength Training Matter?

You probably know the reason, at least the obvious one. It makes you strong! It does this in many sci-ency ways, such as-

*Builds your muscle tissues
*Increases your rate of force productions, or how long it takes for you to get the strength to life the weight or       resistance.
*Improves both your inter and intra muscle coordination, or how you can coordinate the parts of your body that     move.
*Strengthens tendons

Of course, your muscles can get bigger, which means they need more blood. Because of this, your cardiovascular system can increase in strength as well as it keeps up with the demand.But maybe you don’t want to get buff, and don’t see a reason why you need that much strength. After all, we live in a civilized society. However, strength training has many other benefits, including-

Makes your bones denser
Enhanced and preserves your metabolism and muscle mass
Decreases your chances of injury
Improves your sensitivity to insulin and increases your tolerance to glucose
You’ll be more balanced
You can easily engage in your day to day activities
Lower your bad cholesterol
Body composition will improve
You’ll be faster, more powerful, and agile
Your self-esteem may improve
You’ll be able to endure more
Lowers your blood pressure
Allows you to do more aerobic activities

Finally, when you alter your muscle metabolism, it can cause many diseases to develop. However, if your maintain your mass with some strength training, it can stop these diseases from coming. These are common diseases that can be deadly, such as diabetes and obesity.

Who is Strength Training For?

Previously only the athletes would strength train in order to get bigger muscles and improve their performance. But now anyone should do it, as strength training is recognized as something good for everyone. Male or female, young or old, you should strength train. Many health organizations such as the NSCA and the ACSM say that you should train regularly for a good fitness regimen.trsining_strength_21

As we’ve said, if you have a good workout plan that conforms to your goals and your skills, you can train regardless. No matter your age or limitations, you can strength train.

What Should I Know About Strength Training?

The workout is not the only thing that matters-The residing effects of training can last up to three days! This is because of a relationship between changes in protein composition and muscle mass, and exercise intensity.
SAID is important-SAID, or specific adaptations to imposed demands, implies that your body adapts to the demands you give it. For instance, if you do a movement, you’ll get better at it. If you use weights, you’ll be able to endure that weight easily. If you do a certain motion range, you’ll improve at it. If you use medium weights, you’ll gain muscle.
You need sets and reps for good resistance training-These workouts are usually divided into sets of repetitions, or reps. How many reps you need may depend on the complexity of your workout and how much weight you’re using.

For instance, doing 15 reps of something easy is less difficult than doing just two reps of something that’s difficult. Doing 15 curls, for instance, is much easier than doing 15 burpees. If your workout requires a great burst of energy, use fewer reps. If your workout is something moderate that’s easy to control, add more. But you need to consider the total number and how much weight you’re using. You could lift a weight for 3 sets with 10 reps, or vice versa. If you’re doing 10 sets with 3 reps, you should use more weight. Your goal depends on what you’ll pick.

Volume matters-

Volume is how many reps you do within a workout or a program. For example, doing 3 sets of 5 reps gives you 15 reps, which is a low volume. Doing 10 sets of 10 reps, however, gives you 100 reps, which is high.

Intensity matters too-

It’s not about how you feel when you’re working out, but how the weight is in relation to the maximum amount you can lift. Something at a higher intensity means that you’ll be pumping a weight that’s heavy for you, but low intensity means that you’ll be doing light weight training. If your limit is a 100 lb weight, this should be your only rep. A 50 lb weight would be a low intensity, a 75 lb weight would be medium, and a 98 lb weight would be a high intensity.

Always rest between your sets-Resting allows your muscle fuel, or ATP, to recover. How long depends on what you’re lifting. If your lift is heavy and complex, you should rest more. Heavy weights should allow up to five minutes between sets so that you can perform better in later sets.

If your goal is to improve your body’s composition, you should combine moderate sets with a short rest period of up to a minute, mostly because of your higher levels of testosterone and growth hormone, as well as your metabolic cost. However, if you have a shorter period of rest, you can have greater endurance in your muscles.

It’s all about the types of exercise and movement-The best types are complex movements that bring in all kinds of moving joints. If you want power and strength, try to do exercises that are complex and multi-joint. These include rows, pullups, weighted jumps, deadlifts, and squats.

Other exercises include tire flips, sandbag carries, and sledgehammer swings. If you want to gain muscle mass, you can use medium load exercises and those that target certain body parts. These include triceps extensions and bicep curls. If you want endurance, you can use power exercises with light loads and exercises that target certain body parts. Rehab places use these a lot, using small movements with low weights.

The frequency of your workout matters-

If you do two to 3.5 hours of strength training a week, it should suffice. For instance, you can do Monday, Wednesday, and Friday for an hour, or do Monday, Tuesday, Thursday, and Friday for 45 minutes. But for more experienced people, you can do up to seven hours a week, provided that you have the experience and recovery time to suffice.

Sequencing your exercises-

Do the harder workouts before the easier ones. Put your free weights before your machines, for instance. You should do the squats before the curls, the deadlifts before the lower back, and the pullups before the curls. If you get tired, it’s more difficult to perform harder for strength

Progressing your workout-

To progress, you have a few options. You could do more reps, sets, or increase how much weight you lift. You could lower the speed of your sets to allow more tension. However, do not lower your rest. It hurts your metabolism and your body needs to recover fully. Subtle changes can affect your workout as well and be progressing, such as going from a flat surface to an incline.

Boosting intensity-

There are so many different ways to make your workouts more intense. Here’s a few to get you started.


This means you alternate between two or more workouts every set. For instance, do a bench press set and then a set of dumbbell rows, and keep repeating.

Drop sets-

These start at the heaviest weight, and then the next set decreases your weight and reps. For instance, do 100 lbs with 10 reps on the first set, 80 lbs with eight reps, 60 lbs with six reps, 40 lbs with four reps, and so forth.

Pausing and resting-

These sets involve you repping until you’re tired, resting for a brief amount of time, continuing doing reps until you’re fatigued again, resting some more, and so on until you can’t do anymore. Do 10 reps with 100 lbs, rest, five reps with 100 lbs, rest, and so on.


These combine two exercises and allow for minimum rest between both of them. You rest for longer after each round. For instance, you can do eight reps of the following: deadlifts, rows, pushups, lunges, and follow it with 30 seconds with jumping jacks. Then you rest.

Density training-

This gives the lifter a time limit, and in that amount of time, you need to do as many reps as you possibly can. For instance, you can do as many pushups as possible in the time frame of ten minutes.


Every rep has a positive or negative portion. The positive, or concentric, is where the resistance is the heaviest, and the negative, or eccentric, is where you control the resistance as it returns to where you started. Negative sets means that you have slowed and controlled exercises. For instance, you can do a pullup so that your chin hovers above the bar, and you lower yourself afterwards. The jump being the up part.


These exercises involve you staying at an exact position for a certain period of time under some kind of resistance. For example, you can do a wall sit for a minute or so.

Planning Your Workout

If you do the same things every day, or just do whatever machine you can find, your probably won’t get good results. You also might fail if you don’t approach your goals in a right way. You can’t get a good endurance workout if your goal is to improve your strength, for instance. To plan your workout, make sure that you:
Know what you’re doing in advance.

Don’t do the same amount of exercises, sets, and reps each time.
Vary how many pounds you lift.
Rest and recover so that your body feels better.

Overall Points of This Article

You strength train by being against a resistance.
Anyone can do it.
Train evenly on select days for a total of two to 3.5 hours weekly.
Do a warmup before you strength train, and make sure it’s progressive.
Your routine should work in harmony with your goals.
If you want strength, do heavy weights with lower reps.
If you want to increase your metabolism and endurance, do higher reps with moderate weights.
If you want hypertrophy, do more reps that are totaled, and do it with moderate to heavy resistance.
Think about your choice in movement.

For regional hypertrophy, make sure you concentrate on certain body parts every workout.
If you’re interested in performance, function, and strength, do complex workouts with a movement plane.
Do the hardest workouts first before you move to the easier ones.
Add variety to your routine. The best workout program is the one that you’re not doing at the moment.
Progress, or you won’t progress.
Make sure you have good nutrition. No matter your workout, you won’t see results if you don’t fuel yourself correctly.

Other Benefits of Strength Training

Isometric training can help your hypertrophy and strength.
Strength training can reduce and lower the severity of falls in elderly people. Overall it will give a sense of wellbeing and health.

Hand Grip Exercises to Improve Strength and Flexibility

The Benefits of a Strong Hand Grip

Having a strong grip can benefit you in many ways. One of which is your handshake. Some people think that a firm handshake is a sign of trustworthiness, and may frown upon you if you give them a loose handshake. You may be the most trustworthy person, but many look at actions instead of words. Besides this, however, there are other benefits to a strong grip. It gives you plenty of strength to your hands. This allows you to grip weights and lift them with ease. If you’re playing a game such as baseball or tennis, you can react to shots much better than if you had a loose grip. It also allows you to pull yourself up easier, great when you’re hanging off a cliff. Okay, maybe you’re not going to end up having to do that, but you never know. Besides that, it can make the rest of your arms look bulky too, and you can carry stuff around with much better endurance than before.

“Sign me up,” you’re saying. Well, there are plenty of exercises you do to give you that strong grip. These can be done either at home or at the gym. To do them, you need some lightweight dumbbells, a barbell, a medicine ball and a pair of hand grippers. These will allow you to do all the exercises on this list.

  • Before the workouts, however, you need to do a few stretches. There are a few you can do beforehand, and they’re listed below.
  • Keep your shoulders down and then raise your hands in front of you, assuring they’re parallel to the floor. After that, raise both hands so your palms look at you in the front, with your fingers pointing upwards.
  • Do the above for half a minute, making sure your breathing isn’t heavy. After that, let your hands go and shake them off while they’re at your sides.
  • Hold them again in front of you and ball them in a fist, pointing them downwards. Hold this for thirty seconds. After that, shake them off.
  • Ball them into a fist again, but this time, have your thumbs on the inside. Twist them and hold both straight, almost as if you’re aiming with a gun. Using your left hand, pull your right fist in, Repeat with your left hand fist upwards.

Now that you’re all stretched, let’s do some exercises.

 The Static Barbell Hold

To this exercise, grab your barbell and lift it upwards, bending your arms at an about 90 degree angle. Hold them to your sides, and hold the barbell for about two minutes, one if you can’t handle that. Keep your wrists forward. For a challenge, wrap your barbell in a towel and do this exercise. This will increase your pinching.

 Dumbbell Rotating

This exercise is a two for one deal. It not only increases your grip, but also works your forearm muscles. To do this, get two dumbbells and hold them at a 90 degree angle. Make sure to have your arms bent in front of you.hand exercise To reduce injury, relax your shoulders and put your elbows to the side. Meanwhile, move the dumbbells away from your sides through turning, and move them as far as possible. If you feel yourself straining too much, stop. Finally, bring them back to their first position slowly. For a challenge, rotate them to the opposite direction.

 Squeeze Ball

Break out your medicine ball and let’s get started! Holding it in a hand, grip it in a vice-like manner, working it up. Holding the ball in front of your face, wrap your digits around the ball. Squeeze it occasionally for about a minute. While doing that, raise the ball above you, squeezing for another minute. Do the same thing to your side, and then repeat with your other hand.

 Hand Gripper

You may have heard of these things. They’re the two handles with a spring in the center, and they’re usually a pain to grip. You can do lots of workouts with these.
Hold the device in one hand and make a repetition before switching hands. Then do the first hand and make two repetitions, and so on.
Grip it for as long as possible, timing yourself. Switch hands and time with that one too. See if you can beat your own records!
Try to see how many repetitions you can make in a certain amount of time. Then, switch to the other hand. Make sure you do a full repetition as well.

 Shoulder and Forearm

This helps with the entire range of arm muscles. To do this, get down on your knees and hands, putting them under your hips. Move your shoulders to your back and don’t let them drop. Move down to the floor, sucking in your naval. Life the torso up with your forearms and stop when you reach your hips. For a few breaths, keep this position, then go back down. Move back to your knees and push them backwards. Make sure you lunge down, and lift your upper shoulders. Don’t move them over your head. After moving back up, put yourself in a plank position, and then descend your core slowly. Lift your torso up once again, posing like a snake ready to strike, then hold it. Don’t overexert yourself, and stretch afterwards.

These are the many hand grip exercises you can do. They have lots of benefits, such as giving you a literal upper-hand when it comes to sports, mountain climbing, and even giving new people your trust. And anyone can do it. Try some of these exercises out once a week or so, and start off slowly. Once you build some momentum, increase the frequency of these workouts as well as how much you do them every week. Soon, you’ll have the ultimate grip, and you’ll be able to do so much more that it’s not even funny. Try them out, and happy gripping.

How to Improve your Speed and Fitness

Strength, height and weight are extremely important for sports, but none of these is as important as speed and agility. You need lots of speed if you want to score at basketball, or run the bases in baseball. So what is speed? Speed combines coordination and power. The more power you have to move yourself forward, the faster you will go. While everyone moves at their own speed, there are ways for you to improve it, which will be discussed below. Exercises, safety tips, and more will be shown below.

How to Increase Speed and Agility

You can increase your speed by doing different exercises, sprinting or using programs such as pylometrics. Before you begin a workout to increase your speed, however, you need to stretch your legs. Not only will you get the most out of your workout, but it will help to prevent injury.

Stretch: Standing Quadriceps

Standing straight, you need to grab onto something that doesn’t move, such as the wall, to keep your balance. Tightly grasp your right ankle from behind using your right hand. Pulling the ankle toward your buttocks, hold it for ten seconds. Look out for your knee. You need to make sure it’s perpendicular with the floor. After this, do the same stretch with your right leg.

Stretch: Standing Hamstring

Bend over while straightening your knees. Try touching or grabbing your feet, or just reach down as far as possible if you can’t. Hold this for ten seconds. Do not move up and down or you may get injured. Your spine’s position is irrelevant.spped_stretch_88


These use sudden bursts of movements that are typically repetitive. These develop muscular strength so that you can gather a large amount of force easily. A few plyometrics are listed below.

Hurdle Hopping

If you know a place that has hurdles, you can do this. Set about 7-10 hurdles, each about 2-3 feet apart from one another. You can adjust their height, and they should be anywhere from 1-3 feet depending on how high you can jump.

After everything is set up, jump forward and over the hurdles, all while keeping your feet close. Use your energy from your legs to propel yourself up, using your hips and arms to go higher. Straighten your body as much as possible. Go to the next hurdle shortly after, making your intensity has high as you can. Quality beats quantity in this case.

Depth Jumps

Get yourself a box anywhere from 1-3 feet high, and make sure it’s steady to use. Chairs or benches can be used as alternatives. Anyway, stand on top of your box or chair and move your toes close to its edge. Jump as high as you can while stepping down from the box. Use your legs kind of like springs to propel yourself forward. It’s an easy exercise, but effective in so many ways.

Box Jumps

Grab about 5-8 boxes about the same height as those from the previous exercise. Set them up about two feet apart from one another.

Place your hands on the back of your head and then bend your knees as if you’re squatting. This gives you enough power for the jump. Make sure your feet are separated about a shoulder width apart. Jump on the box and land on your feet softly, making sure your entire feet make it on there. While squatting, jump off of your box and then repeat for the other boxes.

Calf Burn Outs

This exercise allows you to add weights to it. If you add weights, your exercise will be shorter and more difficult, but can benefit you more. To add weights, grab a pair of dumbbells and hang them outside your hips.
Jump as high as you can while not bending your hips or knees. Think of it like a calf raise where you’re jumping in the air. Do as many as possible without rest. To avoid injury, make sure you’re wearing good shoes to do this.

Overall Workout:

3 sets of hurdle hopping involving 7-10 hurdles. Rest for 1-2 minutes.
3 sets of depth jumps at 5-10 jumps, resting for a couple of minutes.
3 sets of box jumps at 5-10 jumps, resting for 1-2 minutes.
As many calf burn outs as possible.

Safety Tips: Age

If you’re under 18, you should begin with low weights with high repetitions until you’re about 18. Your body is still developing, after all, and you don’t want to push yourself to do too much,
The following are some safety tips about plyometrics:

Safety Tips: Experience

You need to be experienced in weightlifting if you want to perform plyometrics, or you’ll probably fail. A good rule of thumb is to have upper and lower body strength, and be able to bench press your weight, squatting about one and a half times your weight. If you can do that, you can start plyometrics.fitness_speed_weights_08

Safety Tips: Shoes

As established, you should have some decent shoes before starting. Basketball or running shoes should work, preferably the former.

Safety Tips: Technique

If you have a friend who’s experienced in plyometrics, this can be easy. They’ll be your backseat driver, pointing out your form and telling you how to fix it. If you use poor technique, you can have serious injuries.

Safety Tips: Limits

Gradually build yourself up. Don’t lift something that you can’t lift just because the meatheads are doing so. They had to start off small as well. Remember that.

Alternatives to Plymoetrics

Stair Running

Running up stairs can help improve your speed and agility. These exercises don’t involve long stair running, but instead a few short bursts with long periods of rest. This improves your speed by growing the fast-twitch fibers in addition to enhancing cardio.

While running up and down the stairs, stay on the balls of your feet instead of your toes, jumping upwards onto the next stair. See if you can jump three stairs at a time. Keep your head up so you can check for safety concerns, and don’t look down. Rest for a couple minutes.

Jump Rope

A childhood favorite. However, these are much more intense. They’re short bursts that are about 30 seconds long. Jump by contracting your calf muscles only. It’s the same lines as the calf burn out exercises, but you’re not jumping as high because that would allow for relaxation. This is on purpose a high intensity workout, so you won’t last more than 30 seconds.

Tips for Above Exercises

Push using the balls of your feet, not your toes, as they have no power of stability. The only exception is the jump rope.

Every repetition should have the perfect form. You won’t get the maximum benefits if your workout has poor form, and you may become injured. Always have someone help you out when you’re beginning.
And of course, always remember to know your limits.


These workouts can cost you a lot of energy, and make you feel tired all day. Even worse, it can make you hurt in the morning. If you’re taking the proper nutrients, however, these effects can be minimal. However if you use a supplement it  can improve your recovery time and give your body the energy and nutrients back.


Everyone knows you need protein to make your muscles grow strong, but athletes use it to speed their body recovery. Since you’re not building large muscles, take about a gram per body weight you have. You can find protein in meats such as steak, chicken, pork, or fish, but if you don’t have enough or are a vegetarian, there are supplements that can help you out.


Science confirms it: creatine enhances your bursts of energy when you’re working out. While optional, it does have many benefits. Look for high-quality creatine supplements and add them to your diet if you can.

Sports That Require Speed and Agility

As mentioned before, sports require speed and agility if you want to be good at them. In fact, they’re two of the main components. While not all sports and positions in said sport require speed, there are many that will put you at a disadvantage if your speed isn’t up to snuff.speed_for_sport_08


This is a great example. You see, basketball is a game that requires you to be running at all times. There are no periods of rest during the game. You need to always be running and chasing after that ball. If you’re in defense and the person outruns you, you may get kicked out of the team, so speed is ideal. Except for the center players, you need to always be on your toes. This also depends on if you’re on the offensive side or defensive.

Offensive Side

Offensive side is all about the reaction time. You need to go for the score once you see an opening, and that requires agility. These activities always need a great amount of speed so you can outrun your defender and make it to the goal. If you’re slow, your defender can alter your shot or block it altogether. By being fast, you’re intimidating, and that is the goal of basketball. By being fast, you’ll be the player who no one will be able to defend, and this will allow you to be the best player around.

Defensive Side

This also requires quick reaction time. You move at a speed that is even greater than the offensive side. With defensive, you have to keep up with the person you’re defending. You can’t choose your own pace and plan out your next move. You need to make sure you can react to the person you’re defending when it comes to their every move. They can fake you out and use other types of strategies so that you fail. Even if you do fail, you have to be fast so you can jump back into defense. If you’re defending your own player, it’s still difficult. If your teammate loses their defense, you need to jump in so you can carry the weight. You need to defend them so no one else can one-up them, and lead the player to victory. All this requires a sudden burst of energy, and if you don’t have that, you should either be playing center or not playing at all.


Also known as American Football to those outside the US. Football requires its players to move fast, especially if you’re playing as running back. Besides lots of running, you need to evade defenders trying to tackle you, so it requires you to be fast on your feet. If defenders are ahead, you need the agility to run past them as well.
With most plays, they last about seven seconds. This seems short, but those seven seconds will take everything out of you, requiring speed from all players. You need to have as much speed as possible if you want to succeed at this game, no matter what position you’re in.


Perhaps the most obvious out of all these things. This sport is a running race, so of course you need lots of speed and agility if you want to make it to the finish line before everyone else. No matter how long your dash is, you need that explosive power of speed at the beginning, middle, and end of your race if you want to outrun the competition.

Sports That Don’t Require Lots of Speed and Agility

If you’re still not fast enough, there are a few sports you can try. Soccer (known as football outside the US,) is a good example. You do run, but it’s at a slower and more constant speed, with the occasional fast break mixed in. Weightlifting is another example, as you need to lift, not run. Archery just involves a steady shot, not your feet.


Now that you know these exercises, you can get on them. But you need to remember that they don’t work instantly. If you want to be the best, you need to make sure that you constantly practices and develop your speed. Don’t rush into things, or you’ll get discouraged when you haven’t seen improvement, or worse, you’ll be injured and this will only slow you down. With a proper diet and proper progress that involves you starting off small and working up, you’ll see results in no time at all.

How to Lose Fat and Gain Muscle – The Beginners Guide

Losing fat while gaining muscle is something that is sometimes difficult to do. Despite what some commercials may tell you, there’s no magic machine in the gym that will do both for you. This is also closely linked to the fundamentals of increasing your speed – if that is your goal. However, there are a few ways you can go about doing this if you want to shed some blubber and bulk up.

Now then, this seems like an almost improbable thing:

  • To gain muscle, you need to eat 2,500 extra calories.
  • To lose fat, meanwhile, you need to burn 3,500 extra calories.

So to gain a pound of muscle in two weeks, you would need to eat 180 extra calories daily, while if you wanted to burn a pound of fat, you need to burn 250 extra calories.

Creates a bit of a paradox, doesn’t it? It seems like a case of not having your cake and eating it too, but can you do both? Well, if you eat a good diet with lots of cardio and resistance training, it may be possible to lose fat and gain lean muscle all at the same time.

Whether your primary goal is to lose fat or to gain lean muscle, both will occur simultaneously if you are eating the right diet with the correct portions that consists of high protein, complex carbohydrates, healthy fats, and avoiding sugar. In addition to eating correctly 90% of the time, it is imperative that your training sessions include cardiovascular exercise and more importantly resistance training.lose fat and gain muscle

Training for Fitness

With resistance training, you’ll lose fat and gain lean muscle if you do it consistently. If your clothes start to loosen up, but your weight is the same, you’re doing both. This is because muscle weighs the same as fat, BUT One pound of muscle burns more calories than one pound of fat and if you’re aiming to lessen fat while building muscle, you cannot become scared by that number on the scale. Keep calm and weigh yourself once a week. Only worry if your clothes start to tighten.  That said, here’s how to lose fat and create muscle.

Lose Fat and Gain Muscle in Three Steps!

1. Do Heavy Lifting for Two Days
Heavy lifting essentially means that you’re doing heavy weights that have low repetitions. For instance, say you do four sets of five repetitions. Make sure one day is devoted to taking out the chest and back, and the second to your hamstrings, quadriceps, and glutes. This will build muscle in all these places. Remember, heavier weights than normal but with fewer repetitions – push it as far as you can.

2. Do Two Total Body Circuit Days
This will work out every muscle group, giving you little time to recover in between. These also include alternate muscle groups that are worked out with more repetitions with lighter weights. Every week, change the exercises for your particular muscle group so that you do not plateau. The intense total-body circuits stimulate human growth hormone and burn calories. HGH gives you proper metabolism and consumes protein to help gain muscle. This allows you to lose weight while gaining muscle.

3. A Day of Simple Endurance Training
The third one is ironically the easiest. All you need to do is a steady, low-intensity workout for an hour. An example of this could be as simple as taking a walk, or a casual bike ride. Obviously if your training is to a higher level generally, step it up a bit but still keep it low intensity for a long period. Enjoy it!

If you do all three of these in your workout regime, it will allow you to most likely burn some fat and build muscle. However, exercising is just half the battle. You need to have a great diet as well, or your body won’t be able to burn and gain to its fullest.  A few of these factors are listed below.

Protein and Calories

Counting calories can be difficult. How much do you really need each day? Well, if you’re trying to gain muscle and burn fat, there’s a simple formula. Just multiply your weight times 13. While this amount may seem a bit up there, you’ll need it for your workouts. It’s enough to build muscle, but little enough to lose fat. Not consuming enough will make you lose fat and muscle, not keeping you toned. You don’t want to be flabby, do you?

Now, how much protein do you need? A good rule is to have a gram of protein per pound of lean body mass, which is your weight minus fat. Look for your high protein food groups – chicken, fish, and other white meats are good sources of protein, as well as shakes. Make sure to divide your meals up so you have an even amount of protein each turn. After that, you should be on your way to a great body.

With that, you know the best method to lose fat while keeping a lean, toned build. This will allow you to look your best, all while getting rid of the unnecessary fat. However, as established earlier, remember that you shouldn’t rely on the scale. As long as you’re keeping inches off, don’t worry at the number on the scale. Instead, keep doing what you are doing and get that lean body that you deserve. With that, go and try out a few of these workouts!