Adding Oatmeal To Your Diet

• Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.

• The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.

• You probably already have oats in your kitchen. It's estimated that eighty percent of U.S. households currently have oats in their cupboards.

• New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.

• With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient - rolled oats.

• According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.

• Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

• The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

• Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usually be made in less than 10 minutes. And what about instant oatmeal… a hot breakfast in under a minute... incredible! :)

• Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limited only by the imagination.

Tired of BORING oatmeal like this?

 Here are some easy suggestions to add some flavor and/or texture to your oats!

1. Add fresh or frozen fruit. Sliced bananas are particularly good. A little fistful of frozen blueberries not only add flavor to instant oatmeal, but your mouth will marvel over the inviting temperature / texture differential when you bite into each little berry.

2. Add dried fruit such as raisins, dried cranberries, dried cherries, dates or sweetened shredded coconut.

3. Add chopped nuts like walnuts or almonds. Finely chopped nuts can create a tasty crumbled topping.

4. Add a tablespoon or two of your favorite granola. Mushy boring oatmeal is yesterday's business. Today you can easily add a delightful crunch to any bowl of oatmeal.

5. Add a dribble of pure delicious maple syrup.

6. Sprinkle with cinnamon and sugar. Never be afraid of more flavor!

7. Add a little dollop of yogurt. Flavored yogurts add taste and all yogurts add a smooth creamy texture.

8. Crush a little handful of your favorite dry breakfast cereal onto your oatmeal. Cap'n Crunch oatmeal anyone?

9. Stir in a couple teaspoons of your jam or fruit preserves and turn your oatmeal into a fruity fiesta bowl.

10. Add a single tablespoon of ice cream to your oatmeal. Your mouth will go crazy with pleasure as the cool ice cream mingles with the warm oats.

30 Day Squat Challange

Take up this 30 day squat challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

The challenge only has 1 different exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

Please follow the challenge chart below each day, and let us know how your progress goes on by comments on facebook.com/killtimewithgymtime or twitter.com/bionic_phitness

5 Tips To Eat Get More Strength

1) Start With Protein

Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That's because when lifting extremely heavy, protein is even more critical—for several reasons. The most important reason is to protect your muscle. The heavier you lift, the more mechanical damage your muscle fibers undergo. The more damage your muscle fibers endure, the more recovery they will need. More damage and recovery actually translates to more growth. These three processes require protein. When lifting heavy you can make sure you get ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 grams per pound of body weight per day. That's 300 grams per day for the 200 pounder. Good sources of quality protein include eggs, beef, poultry, fish, and dairy, not to mention whey, casein, and soy protein powders.

2) Continue With Carbs

To be strong set after set, you need plenty of carbohydrates, which will be stored in muscle as glycogen. That's because the primary fuel sources you use when training heavy are creatine phosphate (which burns out after about 10—20 seconds) and muscle glycogen (which kicks in heavily after the creatine phosphate has run out to fuel the rest of your reps). You should shoot for about 2—3 grams of carbs per pound of body weight per day and up to four grams per pound the day before a big lift day. That's 400—800 grams of carbs for the 200 pound guy. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread and pastas, brown rice, and sweet potatoes.



3) Don't Forget Fat

Fats—both the healthy unsaturated fats and saturated fats—are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. A great source of saturated fat is beef, which kills two birds with one stone—protein and fat. Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue. Good sources of healthy monounsaturated fats include olive oil, mixed nuts, avocados, and peanut butter. For essential omega-3 fats go with fatty fish such as salmon, mackerel, or white tuna, as well as flaxseed oil and walnuts. Aim to get about 30% of your total daily calories from fat, and 10% of those calories from saturated fat.

4) Count on Calories

You need ample calories each day to fuel heavy workouts. As long as you follow tips 1-3, you should hit about 20 calories per pound of body weight per day. That's about 4000 calories for the 200-pound guy. You need enough calories to make sure you eat more than you burn. If you burn more than you eat, your body will be in starvation mode, which doesn't allow for adequate muscle regeneration, growth or strength gains.

5) Get Stacked

Knowing what supplements to take can make a huge difference in your strength levels. Consider stacking these supplements around your workouts:

Caffeine
This central nervous system stimulant can do more than give you the energy you need for a hardcore workout. Caffeine has been proven in clinical studies to immediately boost muscle strength. It enhances the ability of nerves to intensify muscle contractions. University of Nebraska-Lincoln researchers found that taking one dose of caffeine taken an hour before working out allowed trained men to immediately increase their bench press by an average of five pounds. Go with 200—400 mg of caffeine about an hour before workouts.

Arginine
By now you know that arginine increases the amount of nitric oxide (NO) your body produces, which increases blood flow to muscles for a better muscle pump. But arginine is no one-trick pony. One study confirmed that trained men taking arginine for eight weeks increased their bench press strength by almost 20 pounds more than those taking a placebo. Take 3-5 grams of arginine as L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate, or arginine ethyl ester, about 30-60 minutes before workouts.

Creatine
The granddaddy of strength builders is creatine. After years of skepticism, scientists agree that the stuff works well and is safe. Take 3-5 grams of creatine as creatine monohydrate, creatine citrate, creatine ethyl ester, or creatine alpha ketoglutarate, immediately before and after workouts.

Beta-alanine
In the body, this amino acid is combined with the amino acid histadine to form carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. This also holds true in athletes supplementing with carnosine or beta-alanine. Numerous studies on these supplements show that they are very effective at boosting muscle strength and power. Take about 1-2 grams of beta-alanine or carnosine immediately before and after workouts.

Tips to Build Muscle Faster

#1 Eat Plenty of Carbs

Carbs are great for fueling your exercise. You store glycogen from carbs, you want to have the glycogen levels high so that your body never has to dip into protein for energy! When you have a good amount of carbs in your body, you are more likely to stay in an anabolic state. Carbs also play a big role in releasing insulin, which is the body’s most potent anabolic hormone. Although it’s very unpopular to eat carbs, high grain and clean carbs such as fruits, wheat bread, and oats are great for the body!

#2 Don't Avoid Fats


A mistake many new lifters make is not eating enough good fats! Fats have a direct relationship with your natural testosterone levels; which is something you want to keep high! Great foods with good fats are red meats, steaks, avocados, mixed nuts, olive oil, and peanut butter. You also want to make sure that you are getting your daily dose of fish oil to keep your joints healthy.

#3 Eat Frequently

Eating constantly throughout the day keeps that metabolism going through out the day; which means more calories are burning and being used by your body throughout the day. It is a good idea to eat a meal that contains quality protein and carbs every 2-3 hours to keep your body fueled and replenished from your strenuous workouts. As you have read earlier, you want to keep your body in an anabolic state at all times; eating will release insulin and keep your body anabolic!

#4 Meal Timing

Timing your meals is very important when it comes to building quality muscle! When you wake up in the morning you want to consume a good amount of protein and carbs to begin the refueling process for your body since it has been dormant during your sleep. You also will want to consume a slow burning carb such as brown rice or wheat bread right before your workout since it will take longer to convert into glucose; which keeps the blood sugar levels consistent. And the most important of all, is the post-workout meal! Have a protein shake and a fast-digesting carb (bagel/white potato) to spike your anabolic hormone insulin!

#5 Resting

Resting is the most overlooked factor when it comes to building muscle faster! Resting is when your muscles are actually growing. With all the tips coming together, recovery time to grow bigger and stronger is needed in order for our muscles to re cooperate after all the training you have done in the gym. It’s a good idea to set aside at least 1-2 days of rest to really let your muscles repair and get ready to make more gains in the gym!

 We all know the Easter Bunny is the bearer of all things sweet, delicious, and right with the world. But, this holiday doesn’t have to induce the same sugar-high as Halloween. Instead, fill your Easter baskets with some healthy alternatives. (Yes, we’ve included veggies and fruit, but we promise chocolate still has a strong presence.)

Edibles

Chocolate Covered Fruit
For a chocolate fix with a healthy dose of fruit, dip whole strawberries, grapes, or banana slices in melted chocolate. Microwave the chocolate on 50-percent power in 30-second increments, stirring between spurts, until smooth. Place the chocolateized fruit in mini muffin papers so the chocolate doesn’t schmear all over the rest of the basket’s contents. To tone down the amount of chocolate, drizzle the melted stuff over fruit with the tines of a fork. For an added crunch, roll the fruit in chopped nuts, like almonds, walnuts, pecans, and pistachios.

Fruit Snacks
While standard fruit snacks often contain a host of artificial flavors, synthetic colors, and preservatives, whipping them up at home means forgoing the fake stuff. Though it take some time, it may be worthwhile to make your own fruit snacks using real fruit (this version uses just four ingredients — strawberries, lemon juice, honey, and gelatin). Pour the mixture into a shallow baking pan or cookie sheet and cut into cubes, or to get extra festive, use bunny-shaped molds!

Dark Chocolate
This time of year, drug stores and grocery stores stock their shelves with bunny- and egg-shaped treats …loaded with sugar, syrups, and hard-to-pronounce stuff. A holiday without chocolate is just cruel, so keep a few things in mind when choosing a healthier chocolate bar. To reap the benefits of dark chocolate, choose a bar with 70 percent or more cacao. Healthy bonus points: Cacao has been shown to help lower blood pressure and reduce the risk for coronary heart disease. Make sure the first ingredient on the label reads “cocoa butter” or “cocoa liquor.” When sugar is the first ingredient, it may taste sweeter, but it has far fewer health benefits. Organic chocolate bars, while generally a little pricier, are more bang for your buck. Why? They’ve got fewer ingredients (usually just cocoa, sugar, and sometimes an emulsifier, vanilla, and milk) while other bars feature artificial flavors and cocoa processed with alkali (which knocks out some of the flavanol antioxidants).

Individually-Wrapped Treats
Now that you know how to choose the good stuff, it’s time to healthify that Easter basket in another less obvious way. Chocolate bars are exciting and all, but individually wrapped spheres and squares of chocolate offer built in portion control. Instead of ripping open a bar, grab one or two pieces at a time to enjoy.

Peanut Butter Eggs
Name one person that doesn’t like peanut butter eggs. (Thought so.) Though store-bought eggs taste like the nectar of the Easter Gods, they’re often oversized and full of not-so-healthy ingredients. The filling, for instance, often contains more sugar than actual peanuts. Make your own PB eggs with recognizable ingredients and switch things up with almond butter for more fiber, iron, and Vitamin E.

Gold Fish (or Bunnies!)
Cheesy snacks make an Easter-appropriate basket filler when they’re shaped like bunnies! Grab a set of Easter-themed cookie cutters for festivity’s sake. While moderation is key with these cheesy little guys, the obvious benefit of homemade versions is that they actually use real cheese.

Homemade Peeps
Easter without peeps is like Christmas without milk and cookies, Chanukah without gelt, and St. Patty’s day without green beer (the shame). For a healthier marshmallow chick remix, ditch the corn syrup and white sugar in favor of honey. We’re not saying these peeps are as healthy as a floret of broccoli, but at least they’re free of preservatives, artificial dyes, and carnauba wax (the main ingredient in car wax, which also makes an appearance in Peeps).

Carrots
You don’t have to tell us carrots aren’t as cool as chocolate. We know. But, the Easter bunny loves ‘em, right? Wrap a few carrot sticks with green ribbon, or fill small cellophane bags with baby carrots to jazz the veggie up. Toss a few individual hummus containers in the basket as well for a healthy dipper.

Graham Bunnies
Just like gold fish, feel free to make your own graham snacks without hydrogenated oils and high fructose corn syrup. Annie’s bunny grahams are a great choice for a pre-made version, which comes in a handful of varieties (such as vanilla, chocolate, and gluten-free snicker doodle). They’re still cookies, so eat the bunnies in moderation!

Hard-Boiled Eggs




While creme eggs and peanut butter-filled chocolate eggs may take center stage on Easter, why not eat real eggs? This superfood-in-a-shell is just about 70 calories per egg and provides 6 grams of protein. Plus, they’re full of omega-3 fatty acids (important for heart health). And good news is that it’s ok to eat the whole egg! For perfect hard-boiled eggs, gently place them in a large saucepan, cover with about an inch of water, bring to a boil, remove from heat, and let sit for 12 minutes. Skip the artificial dye and try homemade versions using ingredients like saffron (yellow), cabbage (blue), and raspberries (red).



Nut Butter and Fruit
To keep the carrots company, chuck a few apples and bananas in that Easter basket.

Filled Plastic Eggs
Those classic plastic Easter eggs are a genius way to pre-portion treats. Fill ‘em up with dried or dehydrated fruits — we’re big fans of Peeled snacks — or nuts (we like them cocoa dusted, seeds, healthy trailmix, granola, or cocoa nibs.

Tea
For a soothing sipper for after you’ve accomplished a sugar high, include some canisters or boxes of tea. We really like the fun flavors from Republic of Tea and the pretty tea bags from Tea Forte.
Non-Edibles


Sidewalk Chalk
Whether this Easter basket is for a kiddo or not, sidewalk chalk is undeniably messy and fun. Egg and chick-shaped chalk are especially ideal, but any’ll do!

Jump Rope
Our favorite of them all. Budget-friendly, yet full of potential, the jump rope is a portable fitness must-have. Print a copy of a workout to go with it!

Lip Balm
Often a go-to stocking stuffer, chap stick and lip balm also make for a great Easter basket filler. EOS lip balm is even shaped like an egg for a timely basket addition. The small spheres come in fun flavors like pomegranate raspberry, honeysuckle honeydew, and lemon drop.

Small Fitness Gear
When the Easter feast and candy have settled, gift your Easter favorite with some small fitness essentials like headbands, and athletic socks. And since Spring means more time outdoors, we’re big fans of the Run Lock — a tiny gadget that keeps your car key safely secured to the car door while hiking or running.

Gift Cards
For a small-sized basket filler with a lot of opportunity, throw in an iTunes gift card for fitness apps or music to fuel workouts. Other cards like Starbucks, Whole Foods, and Trader Joes allows the basket receiver to feed that coffee craving or pick up a healthy lunch once Easter has come and passed. Even your local gyms like LA Fitness and 24hr Fitness see gift cards.

Stationary and an Everlasting Pen
There’s a lot to be thankful for when we get to spend time with family on holidays. Pick up some blank stationary or journal (to reduce stress or help monitor food intake). And for another gift that really keeps on giving for years, invest in a Seven Year Pen that’s an environmentally friendly miracle utensil for less than ten bucks.

Top 3 Ways Exercise Boosts Your Sex Drive

The phenomenon is almost universal. A few days or weeks at the gym or doing exercise... we feel sexier, more confident, and our sex drive starts roaring. Is it in our minds? No. Several studies have in fact shown that exercise causes a psychological as well as physiological improvement to our sex life. Here are the facts.

 Facts for Men:
Several studies have shown that exercise has a positive effect on the sex drive of men. Separate studies have shown, for example, that men who participate in exercise one hour per day, three to five days a week achieved a significantly greater sex life. The frequency of sex, sexual function, and the percentage of satisfying orgasms all increased. Overall, the participants were happier with their sex lives. In general the studies have shown that the more regular the exercise regime, the higher the sex drive.

 Facts for Women:
Exercise has a positive effect on the sex drive of women as well. Studies have shown that women who frequently exercise become aroused more quickly and are able to reach an orgasm faster and more intensely. The studies have shown that the effect is both physiological as well as psychological. Moreover, there is an effect even after a single intense short-duration (20 minute) exercise.

 How does Exercise boost our sex life?

 1. Better Sexual Performance
Sex itself is an intense physical activity requiring strength and endurance. As you exercise, both your strength and endurance will increase, opening the possibility for more varied sexual positions that require greater physical control. Physiologically your sexual performance improves because of the following:

• Increased Sexual Endurance
• Better Muscle Strength
• Greater flexibility
• Increased blood flow to the genital area

 In addition to the physiological component, the studies have shown that there is also a strong psychological component to better sexual performance after exercise. An overall feeling of increased arousal is caused by the fact that exercise brings greater blood flow to the genital area. This occurs in both men and women.

2. Enhanced Self-image Leads to Greater Sex Drive
A big part of sex is feeling sexy. Research shows that people who exercise have an improved body image over people who do not exercise. Being more comfortable with your body leads to better and more relaxed sex.

The studies also show that men and women who are more physically fit rate their own sexual performance as well as sexual desirability higher. As the number of days of exercise per week increased, so did the ratings of sexual desirability. The more regular our exercise, the better we feel about ourselves. The better we feel about our body image, the greater our sex drive.

 3. The Potent Sex Cocktail- Testosterone, Endorphins and Adrenaline
The increased sex drive with exercise has been linked to higher testosterone levels in both men and women. Elevated levels of testosterone have been found in men after six weeks and in women after eight weeks of weight training. With higher testosterone levels, males experience:

• more frequent erections,
• increasing sexual urges
• better bone density
• greater mass and muscular strength

 Women experience the following with higher testosterone levels:
 • more frequent sex
 • heightened sexual arousal
 • elevated moods which may lead to higher sex drive
 • greater muscle and bone density
 • higher energy levels

Testosterone also reduces depression and chronic fatigue, which obstructs a good sex life.
In addition to higher levels of testosterone, long workouts at moderate to high levels, also cause the release of chemicals known as endorphins and adrenaline. This has been called the “runner’s high.” The endorphins and adrenaline create a feeling of pleasure and well-being. The release of endorphins has been shown to increase sexual arousal or even orgasm in women. Endorphins also reduce stress, which is a major sex drive inhibitor. The combination of adrenaline with endorphins and with testosterone is a potent sexual cocktail!

Caution: Too much Exercise Can Have the Opposite Effect!

One word of caution, excessive exercise can have the opposite effect on your sex drive. Cardio workouts, strength training work outs, or endurance training that is too intense can actually deplete the body of sex hormones if done excessively. Excessive workout would include any workout that causes the heart to beat more than 90 beats per minute for longer than 2 minutes.

When this is done regularly, the body can reduce or stop the production of sex hormones and can increase the production of stress hormones instead. Proper rest and sleep also play a huge role in the increase of testosterone production.

So, for an optimum sex drive, engage in regular exercise at moderate intensities. Do not over train.

 

Enjoy your exercise and a healthy and happy sex life!

How to use Whey Protein to lose weight

Whey protein is a hot supplement in the market these days used not only by professional body builders but by anyone who wants to increase their protein consumption and lose body fat. After doing a lot of research, I decided to include whey protein in my diet program and was happy with the results. Whey protein shakes keeps you satiated longer and helps in the fight against fat. Learn how to use Whey protein to lose weight fast.

What is Whey Protein and where does it come from?

• Whey, a derivative of milk, is the liquid that is left behind after the first stages of the cheese-making process.
• Milk protein is 20% whey proteins and 80% being casein protein.
• Whey protein is a complete protein source, which denotes that it contains all 9 of the essential amino acids
• Whey also has immune-system enhancing benefits.
• Whey protein can actually be used in your fight against fat along with an exercise program.
• Whey has an extremely high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein consumed is absorbed and utilized by the body. BV provides a measurement of how efficiently the body utilizes protein consumed in the diet.
• Because of its high BV, its ideal to consume whey protein immediately after workouts to build muscle

BV of some selected proteins

Whey Protein Isolates 159

Whey Protein Concentrate 104

Whole Egg 100

Milk 91

Egg White 88

Cottage Cheese 84

Tuna 83

Fish 82

Beef 80

Chicken 79

Soy 74

Casein 71

Peanuts 68

Yogurt 68

Oatmeal 58

Wheat 54

Difference between Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI)

There are 2 main types of Whey protein powders available out there. Whey Protein Concentrate(WPC) and Whey Protein Isolate (WPI)

1. Whey Protein Concentrate

• Is produced by pushing the whey liquid through a very small filter that allows water, minerals, and other organic materials to pass though. The proteins, which are too big to pass through the filter, are collected, resulting in whey protein concentrate.

2. Whey Protein isolates

• This is the next step up in purification; the WPC is further purified again using more filtration or a technique called ion-exchange or cross-flow microfiltration. This results in Whey protein isolate powder.

Difference between WPC and WPI

1. WPC/WPI*
2. Cost- Cheaper/economical / More expensive than WPC*
3. Protein content- Lowest 70%-84% by weight / 90%-94% by weight. More pure protein*
4. Lactose content- Contains some lactose / Very little to none*
5. Fat content- May contain some fat / Very low or no fat*

Most people prefer WPI for fat loss (a protein powder with high protein content and little fat and carbohydrate).

3 Ways how Whey Protein helps you lose weight

1. Whey protein cuts appetite.
While many studies have shown that protein is the most filling or satiating macronutrient, all proteins may not be equal in this regard. Whey protein has the highest biological value and the best choice of protein. Drinking a protein shake before your meal, may help you consume fewer calories and reduce your food intake.

2. Whey protein increases insulin sensitivity
High protein diets have been found to increase insulin sensitivity. Research has shown that whey protein is more effective than other proteins stabilizing blood sugar and increasing insulin sensitivity. Thus whey protein can prevent body weight gain.

3. Whey protein can build lean muscle
Consuming whey protein before and after exercise supports fat burning and help gain and maintain muscle mass. Whey protein rapidly delivers amino acids during exercise, thus adding muscle mass and burning fat.
How to use Whey Protein to lose weight

photo credit facebook.com/killtimewithgymtime

The easiest way to use whey protein is in your morning breakfast shakes. These shakes can be very nutritional and healthy as long as you control what you put in them.
Some ingredients to add in your shakes are

1. almond milk
2. coconut milk
3. fat free Greek yogurt
4. frozen berries
5. peanut butter
6. bananas
7. fruits
8. flaxseeds
9. chia seeds
10. hemp seeds
11. choclate etc.

Protein shakes don’t have be boring. You can get creative with them and find what you like.

Try to mix a scoop of whey protein isolate with my almond milk first thing in the morning. I prefer to take my second dose after workout.

Conclusion
Adding Whey protein Isolate to your diet regimen is an easy and convenient way to add more protein to your diet and escalate your fat loss efforts. It’s no longer a supplement which only body builders should be using. Because of its fast absorbability, it is the best choice of protein out there.

8 Common Squatting Mistakes and How to Correct Them For Stronger Squats

Everyone makes mistakes. I make a lot. Everyone squats. (Don’t they?) I squat a lot.Through the combination of these two things, in addition to coaching a lot of squats, I’ve worked out eight common mistakes that limit squatting potential. Thankfully, I’ve also worked out how to correct them. Have a read over this list and see if you recognize any of these mistakes in yourself or others.

Mistake #1: Squatting Too High

If all the Internet memes are to be believed, squatting deep is possibly the meaning of life. While this is not quite true (everyone knows deadlifts are the meaning of life), squatting deep makes a whole load of sense, beyond proving doctors wrong and motivational posters right. I always think of squatting deep as something that is counterintuitive. When you have a heavy weight on your back, the last thing you want to do is to squat deeper with it. However, getting your ass to the grass has a number of direct benefits to you. You can harness the power of your glutes and hamstrings far better. It also puts you in a better position to get your hips directly underneath the bar quickly. Both of these things actually make the squat easier and have direct transfer to Olympic weightlifting (think getting pinned at rock bottom under a heavy clean.)

Mistake #2: Having Pins That Are Too High
Nope, nothing to do with long legs. In fact, this is the opposite. For those of us who are vertically challenged, we need to ensure we don’t challenge ourselves further by working off pins that are set too high on the rack. By the time you’ve gotten onto your tip-toes to get the weight off the rack, you’ll have lost a good deal of the tension you’ve worked so hard to generate. So don’t be lazy. Move the pins to a height that suits you. Slightly too low is better than slightly too high.

Mistake #3: Being Unconfident
One of the cues I use most often, out of both necessity and effectiveness, is “confident hips.” You know the type of squat I’m talking about - the one where there are no glaring technical issues, but the squat still looks unstable and unconfident, particularly on the way down. It can look like the hips are making their way down in an “S” shape, unsure which way they are going. Cueing confidence with the hips allows the squatter to focus on moving one part of the body correctly and confidently. Whichever style of squat you are going for, when you create a confident path with the hips, many other aspects of the squat will tend to fall into place.

Mistake #4: Always Wearing Assistance Gear

I’m the first person to advocate the use of legitimate lifting accessories, such as belts and knee wraps. They can be powerful aids in allowing your whole body to experience the strengthening benefits of heavier squats, while also keeping injury at bay. However, save these accessories for when it matters. Take a belt, as an example. I believe wearing a belt can actually help to teach the lifter to brace hard (rather than lessen the lifter’s ability to create pressure, as is commonly believed). However, I also believe that lifting beltless has great benefits in terms of creating and maintaining pressure and position, too. Get the best of both worlds, and use the belt when it gets heavy. Actually, just before it gets heavy, as using a belt is a skill to be learned just like any other.

Mistake #5: Breathing Incorrectly
I see this mistake take many forms. Two of the most common are taking a breath as you make your way down to the bottom, and taking a breath into your chest as opposed to into your belly.In fact I’ve often seem both together, and I put this down to the fact that taking a breath into your chest has little impact on the lifter in terms of anything else apart from intake of oxygen, so when it’s done doesn’t really matter either. The two fixes are simple. Point one: take a breath into your belly. This works to create intra-abdominal pressure to make your squat safer and more effective. Point two: this breath should be done before you begin this lift, just as you wouldn’t put your belt on after starting your lift. Maximize pressure before you begin your descent.

Mistake #6: Going Too Heavy Too Often
All you badasses out there will disagree I am sure, but yes, there is such thing a squatting too heavy. Actually, I’ve changed my mind. There isn’t such thing as squatting too heavy, as when you do so, you are no longer doing a squat. You’re doing some bastardized version of the lift. If you’re all caved in on a front squat or your back squat looks more like a good morning, then you are risking injury and training crappy movement patterns. Yes, it happens from time to time, but don’t make a habit of training this way or your body will think that is how it should be done.



Mistake #7: Never Failing
Not to be confused with going to heavy too often, this is in fact the concept of not going heavy enough, due to not having the balls to do so fear of getting pinned under a heavy bar. Almost always, as with many things, the fear is worse than the reality, and the only way to overcome it is to experience failure. In this situation, I may choose to take the lifter up to and through a controlled fail, with good spotters and under my watchful coaching eye. More often than not with this type of lifter the mind gives up before the body does. Form remains intact, but the lifter has given up mentally and is unable to make it out of the bottom of the squat. However, I have found a controlled practice of failure helps to alleviate the fear of being stuck, and gets the lifter to start making more aggressive choices with weight selection. If you’ve never failed a squat before (and I’m always surprised how many people haven’t), then consider this as an option.

Mistake #8: Being Too Quick Between Sets
Looking at this from a wider perspective, I can see lots of possible reasons why people don’t rest enough in between sets. The hasty pace of modern day living leaving little time to train, the desire to fit in as much training as humanly possible, and the CrossFit mentality of doing everything quickly are three potential reasons why I figure I often see squat sets performed back to back (there’s a pun in there somewhere). But to not allow adequate rest is to short-change yourself from strength gains. Allowing full recovery, or as close as possible, in between squat sets is going to ensure that you get the best out of every set. And before you tell me you don’t need the rest, that you are fine without it, have you ever tried it? I bet that not only could you lift heavier across more sets, but also the quality of your reps would improve, too. Rest more, lift more.



I hope this article has helped you. Do you see yourself or anyone you know in any of these points? Please feel free to spread the word if you recognize any of your friends and clients, and post below if you have any further questions. Here’s to better squatting!

5 Foods That Will Make You Look Better Right Now

Food is one of life’s great pleasures, but little did you know that eating well can also mean looking better? Yes, eat certain foods and suddenly your hair will be shinier, your skin will have a phenomenal glow, and even your nails will be stronger.


Wanting the lowdown on what foods to add into your diet to get serious beauty benefits? Here are 5 awesome tips.


1. Olive Oil
Olive oil is something you should eat all year round. It kind of moisturizes your body on the inside, and the way that you are inside reflects on the outside. It helps with growth of nails and shiny hai


2. Avocados
A Avocado is a complete food—it has so many nutrients that are so good for you. Avocados, loaded with monounsaturated fat and lutein are known to ward off aging, and have even been said to make you look younger, so stock up. Eat an avocado with a little salt and some lime to give it a little more flavor. Half an avocado for breakfast is one of my favorites. Avocado on toast is another meal I love. For kids try to mix it into eggs or even pancakes. Avocado makes the pancakes even fluffier and more buttery.


3. Coconut Oil and Grape Seed Oil

Cook with coconut oil. It is also really good for you and makes you look better on the outside [is a bonus]. Depending on what your cooking, sometimes use coconut oil instead of olive oil. I also use grape seed oil instead of canola oil. Grape seed oil is great because it’s flavorless, it has a high smoking point, and has no synthetics in it like a lot of oils do. I like to use natural oils that are healthier and very moisturizing to the body.”

Grape seed oil is rich in Vitamin E, which reduces the appearance of wrinkles. Coconut oil is full of beauty benefits too.

4. Almonds
My favorite go-to for a healthy snack when im short on time is almonds. I like to make my own trail mix, I add some dried fruit like dried cranberries and mini chocolate chips. Bonus that almonds are a major source of vitamin E and are known to reduce wrinkles and fine lines in your face and help cure acne.

5. Baking Soda
Besides foods that you can ingest to make you look better, there are plenty of items in your pantry that are great to introduce into your beauty regimen. Make a scrub from baking soda and olive oil and mix it up with a little bit of water. Exfoliate your face with it every day and you can use it on your body, too.

5 Exercises That Can Help You Loose Those Love Handles

Read on for five ways to work on lessening your love handles that don’t totally suck. They neither require long visits to the gym nor that you starve yourself; instead, they’re relatively painless exercises that won’t eat up too much of your time or your general joy in living. Will they make you sweat? Sure, but nothing worth doing is easy. Try these and get ready to look better for summer.

1. Side Plank With Hip Dips
Starting from an upper-pushup plank position, bring your right hand directly under your nose. Bring your feet together behind you, then roll to the outside edge of your right foot and stack your left foot on top of it. Lift your hand off the ground, so all your weight is balanced on your right hand and edge of your right foot. Pull your belly in toward your spine, then dip both your hips down until they almost touch the ground. Lift them back up toward the ceiling. Repeat this movement 10 times on each side, and do three sets. This is a fantastic exercise for your oblique muscles, those abdominal muscles that live on the sides of your core.

2. Boat Pose With Twists
This one’s a move derived from traditional Pilates: sit on the floor and lift your legs and feet away from the ground. Bend your knees at 90 degree-angles and lean your torso back about 45 degrees. Bring your arms our long in front of you and press your palms together like a prayer. (Your body should look like the letter “V,” but with bent knees.) Sit up tall on an inhale, then as you exhale, twist your arms over to the right until they touch the floor beside you. Inhale back to center, then exhale to twist the other way. Repeat 25 times.

3. Plank With Knee Twists
Start in an upper-pushup plank position with your hands directly under your shoulders, then come down to your forearms. Lift up your right foot, extending your leg out straight behind you. Take a deep breath in, then on the exhale bend your leg and bring your right knee to your left elbow. Extend the leg back and place it down, then switch sides. Repeat 10 times on each side.

4. Good Posture. Believe it or not, sitting up straight while you’re at your desk, having lunch, or just walking around can significantly impact your love handles. When you’re at your computer, for example, sit up tall and gently pull your stomach muscles in toward your spinal column. This slight, ongoing activation of your core muscles will help tone them while also burning more calories a day. It’s a subtle change that can make a big difference.

5. Leg Circles 
Lie down on your back with your arms down by your hips, palm down. Pull your lower abdominal muscles in toward your spine, then lift your legs up toward the ceiling so your body forms an “L” shape. Pull your legs down toward the ground over to right, but before they touch the floor, bring them center so they’re hovering above the floor. Then pull them over to the left, and back up to center toward the ceiling; your legs should be making a big circle. Do it 10 times toward the right, then 10 times on the left.

One of top NFL prospects for the 2014/2015 football season Micael Sams Sr. comes out and openly admits he's gay. Some condone and amend him for this and others are bashing him and thinking this action will get in the way of his stock in the draft. Recently his agent has reported that he has a number of endorsement offers since he's made the decision to come out about his sexuality. What do you think about his decision??

Beauty Tips & Tricks Every Woman Needs to Know

We love good beauty tips, so we’ve rounded up our best get-gorgeous tricks in one spot. Whether you want to learn how to create the perfect wavy hair or brush up on your smoky eye technique, you’ll find beauty tips galore to help you get pretty from head to toe.

How to Get Long Hair ASAP
Pixie cuts, bobs and shoulder length hair can perfectly frame a face, but when it comes time to grow out strands for a new style, the wait can be a long one. Forget marking days off the calendar for a Rapunzel-inspired mane. Read on for how to get long hair, sans extensions.

An Owner’s Guide to Naturally Wavy Hair
If you have naturally wavy hair, then you know that sometimes your texture feels like a curse. Wavy hair isn’t as wash-and-go as straight strands, and lacks the bounce that curls have. But even though getting there may take a little extra work, waves can look shiny and gorgeous…as long as you know how to style them.

101 Ways to Make Your Eyes Pop
All of the tips and tricks you need to know to make your eyes stand out and really pop.

How to Wash Your Hair — the Right Way
You may do it practically every day, but do you really know how to wash your hair the right way? Using the correct techniques can make a world of difference in your hair’s health, bounce, and shine — but if you’re making some common mistakes, you could be damaging your strands without even knowing it.

The Right Bangs for Your Face Shape
We’ve all seen our favorite celebrities rocking some serious bangs on the red carpet and on magazine covers. But becoming a fringe convert means finding the right style of bangs for your face shape, and for your lifestyle.

The 5 Rules of Luscious Lashes
Long, luscious lashes — those are a year-round necessity. Follow these five rules to get perfect eyelashes without having to revert to time-consuming falsies or expensive extensions.

Follow These Three Steps for a Perfect Ponytail Every Time
Because it’s a style we wear almost daily, we never get tired of learning tips to perfect the ponytail. Here are Rodney Cutler’s tips for getting it right, every time.

101 Beauty Tips for Girls
In the world of beauty, there are endless tips and rules to keep you looking fabulous. We break down all those tips to make the industry less scary—from makeup artists, hairstylists, skincare gurus and of course, our beauty staff.

5 Ways to Make Hair Look Gorgeous (Not Greasy) Between Shampoos
Your hairstylist wants you to stop shampooing every day, but who is she kidding? Luckily, there are solutions to transform every hair type from sad and unwashed to perfectly gorgeous—without starting from scratch.

The Secret to Getting a Great Top Knot
Top knots are our favorite go-to hairstyle on days when we don’t have time to go the heated styling route. The style is also helpful when you want to hide the fact that you haven’t washed your hair in, oh, a week. Here’s the trick to getting it right.

DIY Recipes for Hair Masks
Sometimes the best hair treatments aren’t in the beauty aisle, but in the pantry. Here are some of the best DIY recipes for hair masks that you can mix up in your kitchen.

Curly Hair Tips to Help You Love Your Texture
If you have wavy or curly hair, you know that achieving your best texture isn’t wash-and-go. Ringlets require careful styling that straight haired people just don’t understand. To make the most of your curly hair, try these tips we’ve picked up from top stylists.

What Really Works for Crows Feet, Dark Circles, and More
We all covet bright, wide-awake eyes, but genes and life’s late nights don’t always cooperate. Not sure if your eye cream is working? Find out here.

Hair Mistakes That Make You Look Older
Heavy bangs, straight hair, and other common looks can actually make you look older. Check out the worst offenders—and how to avoid them.

How to Supersize Your Hair
If you have the type of fine hair that falls flat after a few hours and won’t hold a curl, humid weather can leave your style looking deflated (cue the sad trombone). Try these tricks for every styling stage for volume that lasts through anything — even sauna-like heat and humidity.

How Often Should You Wash Your Hair? We Asked the Experts.
You’ve been doing it for ages, but do you really know how often you should wash your hair? The answer might surprise you.

Experts Spill on How to Braid Your Hair Even Better
Even after watching tons of video tutorials, we admit we still aren’t really braiding ninjas. So we turned to the experts to answer some of our most pressing questions about creating amazing braids. Read on for their genius tips to make braiding way easier.

Fix Chipped Nail Polish (Like a Lazy Beauty Editor)
Accidentally ruined your mani? Don’t stress—there’s a two-minute fix that camouflages chips without having to start a whole new manicure from scratch.

Shorten Heat Styling Time for Your Hair
Sometimes, you just don’t feel like drying or flat-ironing your hair, but no-heat hairstyles just won’t cut it. Celebrity hairstylist Josue Perez walked us through some easy tips to shorten our heat-styling time.

How to Get Rid of Blackheads
Everything you need to know about how to get rid of blackheads, once and for all.

7 Ways to Get Beach Waves
Whether you have naturally wavy or super-straight hair, getting beachy waves is easier than you think.

Tricks to Disguise Thinning Hair
The issue of women’s thinning hair is finally getting the attention it deserves. Whether your hair thins as you age or you experience thinning your 20s, there are simple cuts, coloring techniques and styling tricks that can disguise sparse strands.

The 5 Rules of Heat Styling Your Hair
Hair stylist Anna Jackson, who works at the Maxine Salon in Chicago, says there can be a compromise when it comes to having hair that’s both healthy and styled, as long as you follow these rules.

How to Care for Wavy and Curly Hair
What most people who don’t have curly hair don’t understand about it is the amount of work involved. There’s nothing prettier than a mop of bouncy, perfectly defined ringlets, but getting curly hair to look gorgeous on a daily basis takes dedication.

4 Tricks to Prevent Split Ends
There are some simple changes you can make to your hair routine to prevent split ends. (Thank God.)

Apply Mascara First, and More Backwards Makeup Tricks That Actually Work
One major makeup artist swears by switching up the order of almost every product that goes on your face, and when we first heard his tips, they kind of blew our minds.

The Do’s and Don’ts of Highlights for Hair
Thinking of going lighter with your locks? Highlights can bring out your bone structure and make hair shimmer in the sun, but go the wrong route and the look can turn stripy or brassy, quick. We asked colorist Kyle White of Oscar Blandi Salon in New York to spell out the do’s and don’ts of highlights for hair.

How to Prevent Frizzy Hair
Humidity doesn’t have to be a death sentence for your blowout. To find out the secret to frizz-free, silky smooth hair, we caught up with two stylists who provided expert advice, from long-lasting treatments to styling tricks and must-have products.

101 Hair Ideas to Try When You’re Bored With Your Look
Can’t figure out what you want to do with your hair today, next week or next month? Start with this mega helpful list of styles, tricks and techniques you may have never considered before.

How to Care for Your Red Hair
We have two reservations about taking the plunge for red hair: the commitment and maintenance that comes with it. Here are some tricks to make the transition easier from a celebrity stylist.

3 Tips to Make Your Hair Look Good in Pictures
A recent poll by hair care line Joico found that 69 percent of women report having a “hair fail” that has ruined a photo. To make sure you’re not one of them, learn how to make your hair look good in pictures with these tips from a celebrity hairstylist.

10 Things Every Woman Needs in Her Makeup Wardrobe
Style gurus who preach the gospel of closet staples are right: The perfect trench, a well-fitting pair of jeans and a little black dress pull together a wardrobe like magic. Naturally, the same principle works for your makeup bag.

This 10-Second Makeup Trick Lifts Your Face
Recently, we asked Amanda Bell, a makeup artist for Pixi Beauty, to show us some of her best tricks for creating subtle contours on the face — and she dropped this gem on us.

6 Tricks for Flawless Foundation
At an event for editors, celebrity makeup artist Troy Jensen dropped so much foundation knowledge that even we (who have written about 5,000 articles on the topic over the course of a lifetime) learned a few surprising tricks.

8 Makeup Tricks to Slim Your Face
If you’ve ever seen celebrities without makeup look unrecognizable, then you know how transformative certain techniques can be. These easy makeup tricks can take 10 pounds off your look, instantly — they’re optical illusions!

The Best Eyebrow Shapes to Flatter Your Face
We asked a celebrity eyebrow stylist to break down the best brows for a range of different face shapes, so you can find your own golden arches.

10 Fashion Week Beauty Tricks That Will Blow You Away
Our favorite part of Fashion Week is learning all the brilliant new tricks that we’d never have picked up elsewhere. Here, we’ve distilled our top 10 tips that you can use right now in your own beauty routine.

The Best Makeup for Blue Eyes
Blue eyes are a beautiful feature, but if you’re not wearing the right makeup shades, you risk having those baby blues go completely unnoticed. Samantha Chapman of Pixiwoo told us which colors look best on blue eyes, and here’s a hint: avoid blue shades.

3 Smart Tips for Wearing Glitter Eye Shadow
Backstage at the Jason Wu show, makeup artist Diane Kendal for Lancôme shared a few of her expert tips for pulling off the look in real life.

5 Timeless Makeup Tricks Every Woman Should Master
Fads come and go, but there are some bankable beauty secrets every woman should master. Take your beauty regimen to a whole new level of refinement and precision with my timeless beauty checklist.

How to Apply Bronzer the Right Way
When applying bronzer, you need the perfect touch — too little and you don’t get the desired sun-kissed glow. Brush on too much and you can end up looking orange.

Pull Off Dark Lipstick Like a Pro
Dark lipstick becomes so omnipresent every fall that it’s hard to call it a trend; it’s more of a seasonal staple, like a leather jacket or a new pair of jeans.

Make Thin Lips Look Fuller
Leave the lip injections to The Real Housewives. There are much easier ways to make thin lips look fuller, like these subtle makeup tricks that plump your pout instantly.

Makeup Tips for Girls With Glasses
we asked Nick Barose, the celebrity makeup artist behind Rashida Jones’ look, for his tips to keep in mind when working with a framed face.

How to Find the Best Blush for Your Skin Tone
Pink blush was always the norm, but now that both red and peach are becoming staples, you may be tempted to give those a try, too. But can you pull off every shade? Here’s how to find your most flattering cheek color.

The Best Eye Makeup for Your Eye Shape
Makeup can completely change the shape of your eyes, but it’s a two-way street. If you know the right techniques, you can make your eyes look bigger and more lifted, but a makeup misstep can close off your eyes in an unflattering way.

Get Fuller Brows With These Tips
For most of us, big, bold brows are but a dream. Whether it’s genetics or too much tweezing in the past, our wimpy little arches could use a boost. Thankfully, in this day and age we have tons of options for getting fuller-looking eyebrows.

Get an Instant Face Lift With These Makeup Tips
You can use all of the contouring serums and anti-aging moisturizers you want, but if it’s instant results you’re seeking, then makeup is the key to looking younger.

How to Clean Your Makeup Brushes
Because makeup, bacteria, oil and dirt get stuck in the bristles of your makeup brushes, it’s essential to give them a little TLC so you don’t end up with clogged pores and — yikes — even breakouts. Here’s a little cheat sheet to makeup brush maintenance.

The 5 Rules of Covering Dark Circles
Sometimes you can do everything right (drink enough water, get enough sleep), but when you look in the mirror, dark circles still stare back at you. Here are the best ways to camouflage them.

7 New Makeup Techniques to Try
After years and years of applying my own makeup, I still wouldn’t call myself an artist. Most of the time I’m not even confident that I’m doing it correctly, so I’m more than happy to try out a new technique when it’s recommended to me.

20 Genius Beauty Tips for Brides
To help you look your most beautiful on the big day, we’ve compiled these 20 essential beauty tips from top hair and makeup pros.

101 1-Minute Makeovers
A new look doesn’t always have to mean making a drastic change or spending the day in a colorist’s chair. These easy little tweaks will help you look brighter and renewed in 60 seconds flat.

The 5 Rules of Natural-Looking Foundation
There’s nothing more beautiful than a flawless complexion, but foundation can be one of the trickiest makeup products to apply. These easy rules let you fake perfect skin.

Makeup Tricks to Make You Look Less Tired
It turns out a lot of women are getting their makeup wrong, which results in a less-than-fresh complexion. Here are some of the most common mistakes.

How to Use Concealer to Cover Up a Zit and More
Grab your makeup bag and read on to learn how to use concealer to cover up (almost) anything.

Makeup Mistakes That Make You Look Older
From blush to too much foundation, there are eight major makeup mistakes that can add years to your face.

Bad Hair Day Fixes for Your Worst Beauty Emergencies
When a bad hair day rears its ugly head, it tends to permeate everything: suddenly, you’re in a foul mood and nothing seems to go your way. Try these tips to resurrect your style — and if all else fails, tie on a headscarf and call it a day (a good one, hopefully!).

The 8 Brushes You Need in Your Makeup Bag
Using the right tools really can make a difference, even in the hands of amateurs, and can help anyone get a polished look that makes the most of both their features AND their fave products.

How to Prevent Dry Skin Before the Cold Kicks In
If you’re anything like us, the falling humidity levels and indoor heating leave your skin more parched than the dead leaves littering the ground. But it doesn’t have to be that way; here are five ways to stop dry skin this season before the itch sets in.

28 Tips for Clear Skin in Less Than a Month
After trying our fair share of products that promise to transform our skin overnight, we know the disappointment that inevitably follows. Instead of looking for a miracle product, try making these small changes each day to get glowing skin in less than a month.

How to Get Rid of Acne Overnight
Need to get rid of acne overnight? It’s definitely possible with these beauty tricks.

Ways to Exfoliate for Smoother, Softer Skin
Here’s how to exfoliate your unique skin type for smoother, softer skin that (yes!) needs less makeup.

The 5 Rules of Clear Skin
A flawless face is something we all search for, whether it’s at the bottom of a face cream jar or in the the DIY acne masks we see on Pinterest. I wanted to hear what dermatologist Dendy Engelman, MD considered the most important steps to clear skin.

How to Apply Eye Cream, the Right Way
Eye cream is an important step in any skin care routine. Creams can help reduce puffiness, lighten dark circles and make the face look generally more awake and youthful. But if you’re applying eye cream incorrectly, then you might be doing more harm than good.

 

Facts on Glutes

These are glute raises. When your glutes are weak the top of your pelvis tilts forward. Which can put stress on your lower back, and cause your belly to stick out no matter your fitness level. Try doing 4 sets of 12 to 15 on leg day and you should see results in your lower back and buttocks area.