Fitness and nutrition

The Perfect Pre-Training Snack

1 cup fat-free cottage cheese
4 slices rye toast with 2 tbsp grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat

Why? The protein from cottage cheese hits the blood by workout time, sparing muscle breakdown. Grape jam offers sugar, which kicks up insulin to minimize breakdown as well. Rye bread is a slow-burning carb, preventing blood-sugar drops that can come from eating sugar alone.

Hardgainer Tip: Include extra jam to guard against the depletion of glycogen.

Shredding Tip: Stick to two slices of toast to control carbs but don’t forgo the jam—you’ll need the quick burst of energy to offset muscle breakdown.

The Bench Press is the most popular lift in the gym. It's the upper-body exercise that lets you lift the most weight and builds upper-body strength like no other exercise since it activates so many muscle groups in the upper-body.
I have seen so many people doing wrong benching techniques. To bench press you have to make an perfect arch to keep your shoulders safe during the Bench Press. You MUST keep the "ball" in the "socket." Arching your back helps draw the ball deeper into the socket and allows you to use your upper-back muscles to pull your shoulder blades down and back into a stable position.

Need and easy to make refreshing desert for this summer ?

What you need:
4 cups of frozen mango, chopped
14oz full fat coconut milk

Instructions:
1. Add all the ingredients into a food processor and blend until smooth.
2. Pour the ice cream into any container that has a lid.
3. Cover and let it sit in the freezer for about 3 hours.
4. Enjoy!!!

The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension. ... It's all about the power in your glutes, which are among the most powerful muscles in your body. The glutes are designed to extend the hip or pull the leg behind the body.

Even the hip thrust activates your legs in such a way it will grow your legs. Also, no Romanian deadlifts, leg curls, glute ham raises or back extensions, because they lead to too much hamstring activation.

Replacing a high-calorie, heavy meal with a healthy salad is a great way to slim down. But you have to use diet-friendly salad ingredients. Those are salad toppings that are packed with nutrients, full of flavor, naturally lower in fat, and properly portioned.
Pizza On the other hand . Depending on the type of crust, the amount of cheese and the toppings used, pizza can rank anywhere from nutritionally decent to a diet disaster. Even healthy pizzas deliver a good amount of sodium from tomato sauce and cheese, so if you are watching your salt intake, you should eat with caution.