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Shape Your Body ​
For long-term health, not just aesthetics.
Strength training for long-term health, not just aesthetics.
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Resistance training is any exercise in which your muscles contract against an external force to improve strength, endurance, and overall muscular fitness.
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Addressing recovery, mobility, and longevity-focused training techniques.
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Total fitness is well-rounded, covering nutrition timing, sleep quality, and injury prevention.
Protein Basics
Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with healthy protein foods.​​
It’s All About the Protein “Package”
When we eat foods for protein, we also eat everything that comes alongside it: the different fats, fiber, sodium, and more. It’s this protein “package” that’s likely to make a difference for health.
The table below shows a sample of food “packages” sorted by protein content, alongside a range of components that come with it.
When to Eat Protein
Contrary to popular belief, when you eat your protein is far less impactful than making sure you're actually eating enough throughout the day when it comes to adding size and strength. Rushing to consume a post-workout protein shake doesn't offer much of a benefit over consistently hitting your protein target each day, regardless of the timings.
The human body's capacity to digest and absorb dietary protein is virtually limitless, with the intestine able to absorb nearly all ingested amino acids. However, "absorption" differs from how much protein your body utilizes for muscle building. Your body has the ability to absorb, and use, any whole food source you consume, especially protein.
As to whether or not that protein will be put to use boosting your bench press or pumping up your pecs is another matter, but your body will put it to good use, regardless.
Spreading your protein evenly throughout the day aids in the building of new muscle tissue, ultimately it's the overall quantity of protein you consume consistently that's going to be the biggest determining factor of improvements in size and strength.
What happens if I do resistance training but don't eat enough protein?
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Lifting weights without eating enough protein sabotages your fitness goals. Instead of building new muscle, your body breaks down existing muscle tissue to repair the micro-tears caused by lifting. This leads to stalled progress, prolonged soreness, and a slower metabolism.
1. Muscle Loss instead of Growth
When you lift, you break down muscle fibers. Protein provides the amino acids needed to rebuild and grow these fibers. Without it, your body enters a negative nitrogen balance, meaning you burn muscle for energy instead of building it.
2. Stalled Progress and No Strength Gains
Without the raw materials to recover, your workouts will plateau. You won't have the energy to lift heavier, and your muscles won't show the definition or size you are working toward.
3. Prolonged Soreness and Fatigue
Slows recovery time. A heavy lifting session that would normally leave you sore for just a couple of days could cause muscle soreness for nearly a week because your body lacks the building blocks to repair tissue.
4. Your Metabolism Slows
Muscle tissue is highly active and burns more calories at rest than fat. By failing to eat enough protein, you lose muscle mass, which permanently lowers your basal metabolic rate and makes fat loss more difficult, leading to weight gain.
 CON-CRET Creatine HCl Powder |  Six Star Whey Protein Powder Plus |
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 Mikolo Home Gym, Workout Station |  Eryntix Adjustable Weight Bench |
 HANDBODE Hex Dumbbell Set |  HPYGN Resistance Bands |
Pros of Taking Creatine and Protein Powders
(Even If You Don't Workout)
Most people think creatine is just for gym enthusiasts and athletes. This naturally occurring compound found in your muscles and brain does way more than boost workout performance.
Studies on creatine supplements have been published by the National Library of Medicine.
Even sedentary adults can maintain better muscle mass as they age with creatine supplementation.
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Creatine improves memory, processing speed, and mental stamina by increasing brain energy by up to 15%.
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Simple dosing of 3-5 grams daily with food works better than complicated loading phases and reduces side effects.
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Decades of research show minimal risks for healthy people at normal amounts, making it one of the safest supplements available.
What is Creatine and Why Does It Matter? Creatine is a naturally occurring substance your body makes every day. Your liver and kidneys produce about 1 gram from amino acids you eat. You also get creatine from meat and fish. But here’s the thing – most people only fill their creatine daily requirement an average of 70%.
That’s where supplements come in. When you take creatine, it travels through your bloodstream to high-energy tissues. About 95% ends up in your muscles. The rest goes to your brain and other organs.
Creatine plays a huge role in cellular energy. It gets converted to phosphocreatine, which acts like a backup generator for your cells. This system works whether you’re lifting weights or not.
Benefits of Creatine Without Exercise. You don’t need to participate in regular exercise to benefit from creatine supplementation. Your brain and body are constantly working. They can use the extra energy support.
Your brain is an energy hog. It uses about 20% of your daily calories despite being only 2% of your body weight. That makes it vulnerable when energy runs short.
Studies suggest that creatine boosts brain creatine levels by up to 15%. Research shows this translates to real cognitive improvements.
Memory gets the biggest boost. Multiple studies find improvements in working memory and short-term recall. Processing speed also increases. You might notice faster thinking and better focus during mentally demanding tasks.
​The effects of creatine show up most when your brain is stressed. Sleep deprivation, high-pressure situations, and intense mental work all benefit from supplementation.
Tips for incorporating creatine supplements in your diet:
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Starting with 3-5 grams daily
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Taking it with food
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Splitting larger doses throughout the day
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Drinking plenty of water
The effects of taking creatine without exercise are subtle but measurable. You won’t suddenly get enormous muscle structure, but your cells will function better.
How Your Body Processes Extra Creatine
Your body stores only so much creatine at a time, excess creatine gets broken down and removed through urine. This happens naturally and safely. Your kidneys handle the waste product (creatinine) just fine.
The whole process takes about 3-4 weeks to reach steady state with a daily addition of creatine in your diet.
Benefits of High Intensity Interval Training (HIIT)
If you are looking for a new workout regime, or looking for new challenges, high intensity interval training (HIIT) might be for you.
High Intensity Interval Training (HIIT) is an interval style training featuring quick, intense bursts, followed by short recovery periods.
You give it your all during the initial short burst of energy, take a quick rest, then repeat the cycle.
Don't be fooled by the short nature of the intervals, if you do it right, these short bursts will give you a thorough workout. This training technique has gotten a lot of attention in the past few years, and for good reason.
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Efficiency
High Intensity Interval Training is much more efficient than a typical workout routine. This holds especially true for people who have limited time to workout.
20-30 minutes is a sufficient amount of time for a HIIT workout. Even though you may not spend as much time in the gym, the intense bursts will make up for it compared to a steady workout, such as a long run.
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Cardiovascular Fitness
Subjecting yourself to High Intensity Interval Training works wonders for your metabolism because your body burns calories during the workout and for hours afterwards. This leads to more fat loss if you are trying to lose weight or just toning up.
Additionally, high intensity interval training is great for your cardiovascular health as you are toggling between your peak heart rate and then back down to a normal heart rate. Over time, your cardio system will become much more efficient at lowering your heart rate immediately following an intense burst. You'll start to notice yourself being in better shape to handle the HIIT workouts, and your cardio will be in better shape too.
*This leads to improving your endurance as an athlete. If you are training for a marathon, mixing in HIIT workouts with your regular training will help you build your endurance faster.
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HIIT Grows With You (Fewer Plateaus)
This is often overlooked, but high intensity interval training grows with you. Most other workout regimens cause the participant to plateau once they've reached a certain level. This is seen by people who train the same way over and over again - their bodies have adapted to that level of workout, and it isn't challenging enough for them to see great improvements.
This is not the case with HIIT, as it grows with you. You're all in for the intense bursts. 100%. Maximum effort. As your endurance and athletic abilities increase, what once was 100% for you may now be only 70%.
As you improve, so does your peak. This means that you'll break through plateaus and get in better shape faster, compared to standard workouts.
HIIT offers many advantages compared with normal workout regimens. They are very time efficient, greatly improve your cardiovascular health in less time, and allow you to achieve new levels of fitness due to its inherent nature of growing with you.
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*If you haven't added High Intensity Interval Training (HIIT) to your workout routine, you may want to consider trying it!
What is a 'De-Load' in Resistance Training?
A 'de-load' is a planned, temporary reduction in your training intensity or volume (the number of sets and reps). It is an essential strategy in resistance training designed to prevent overtraining, reduce the risk of overuse injuries, and give your muscles and nervous system time to fully recover.
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Recovery is an essential part of any resistance training routine and de-load weeks are one method you can use to prevent 'overtraining', increase results, and provide a mental and physical break from a consistent resistance training regimen.
De-loads typically last 1 week and are training periods that are performed at a more reduced volume and intensity than your usual training. This often means fewer sets and reps as well as lighter weight during an intentionally programmed week-off of heavy or high-volume lifting.
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​Tips to Overcome a Weightlifting Plateau
Strength training programs require constant adjustment to challenge muscles, sustain growth, and build endurance. If you continually perform the same program, you will inevitably hit a weightlifting plateau where muscle growth stops. Let's dig into why and how you can break through.
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What Is a Weightlifting Plateau?
You will likely get strong relatively quickly if you are new to strength training. However, after six months or so, your body begins adapting to the volume and intensity of your workouts.1 In short, you will no longer be challenged by the routine and your body will consider it your new normal.
At this point, you may have hit a weightlifting plateau, which means you seem unable to progress even if you increase the weight lifted or the number of repetitions you do with a particular weight.
Why Do Weightlifting Plateaus Happen?
Weightlifting plateaus occur because your body has made adaptations to your exercise. This is a good thing because it means you've already made progress. To continue seeing results, you need to make further adjustments to strength training.
Plateaus occur because you haven't been providing enough challenge to your muscles, you aren't performing the exercises with the correct form, or you aren't properly recovering from your previous workout sessions.
Another reason could be that you are not pushing yourself enough. It's important to know the difference between not working hard enough and needing to recover instead.
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If you are exercising diligently but not making the gains you'd like, here are 6 tried-and-true techniques to help blast past your weightlifting plateau.
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Increase Your Training Intensity
One of the easiest ways to overcome a weightlifting plateau is to make your muscles work harder rather than longer. To break out of a rut, aim for a program with heavier weight and low reps rather than one with low weight and high reps.
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For example, if you have been doing three sets of 10 to 12 reps, drop down to three sets of 6 to 8 reps with heavier weight. The right weight should be challenging but not undermine your form.
If you can maintain proper form but start to struggle by the end of a set, that's a good sign that you've chosen the right weight. By the end of the third set, you may even need help from a spotter.
If you are doing lunges or an ab workout, challenge yourself by carrying weights or adding a set of ankle weights rather than increasing reps. Let the intensity of an exercise challenge your muscles rather than the volume of training.
Vary Your Exercise Routine
According to the research, varied exercises involving the quadriceps translated to increases of 11.6% to 12.2% in muscle mass, while repetitive exercises achieved gains of about 9.3%.3
Varying your program or incorporating cross-training into a workout program can stimulate your body in new ways. A new pair of weightlifting shoes, preferably ones that will allow you to move back and forth between different types of resistance training, can also help.
Try free weights or a stability ball if you always use machines. If you use a bench press for chest exercises, do pushups. Changing things up keeps your program fresh and recruits an entirely different set of muscles.
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Change the Order of Exercises
Another way to overcome a weightlifting plateau is to change the sequence of exercises.4 For example, if you do the same biceps exercises in the same order, your muscles will fatigue in the same way every time.
By switching the order of exercises, your muscles will fatigue in a different way.
In some cases, you may find it more challenging to get to the end of a workout if you start with an easier exercise and end with the harder one. Most gym-goers do just the opposite, getting the more strenuous exercises out of the way first and leaving the easiest for the end.
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Stop Exercises You've Outgrown
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There may be exercises in your routine that you've outgrown. Or there may be some that have become redundant as you've expanded your workout.
For example, if you've been doing toe raises to build your calves, the growth potential is limited, even with weights. To reignite muscle growth, do toe presses on a leg press, which can carry far more weight.
Take a critical eye to your current routine, replacing outdated exercises with ones more appropriate to your training level.
Look for redundancies (such as doing chest flies on both cables and a bench) and switch things up to target a muscle group in different ways.
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You will undoubtedly hit a weightlifting plateau if you train too hard for too long. Adequate rest and recovery are essential for muscle growth.
If you have fallen into a rut, physically or emotionally, take a few days to recharge your batteries. Don't worry about losing muscle mass or strength; you won't. It is far better to rest than push through and risk injury and burnout.
One smart way to avoid overtraining and burnout is to program de-loads into your weight-training routine. These are intentional breaks, usually lasting a week, where you back off the volume, intensity, weight, or all of these factors.
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Improve Your Nutrition
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Proper nutrition will help your muscles grow and fuel your workouts. If you don't get the carbohydrates, protein, fats, and nutrients you need, you could undermine your training efforts no matter how hard you work.
Carbohydrates are the body's primary fuel source and should not be avoided if you want to build muscles.
Although low-carb diets may benefit some people, cutting out too many carbs can reduce your exercise capacity and leave you exhausted.
Make sure you are getting enough protein. It is an essential part of muscle growth, maintenance, and recovery.
If you don't feel the vigor needed to power a workout, speak with your doctor or a qualified nutritionist. Often, a change in the balance of your diet can help you overcome a weightlifting plateau.
For BODY SHAPING, ATHLETES, FITNESS ENTHUSIASTS, RESISTANCE AND STRENGTH TRAINING
Protein powders and creatine are two of the most well-researched, effective supplements for resistance training and those building muscle.
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Together, they optimize your ability to lift heavier, recover faster, and build noticeably more lean muscle tissue.​
How They Fit Into Your Training
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Creatine: Functions as immediate cellular energy (ATP) during short, high-intensity bursts of effort. It saturates your muscles with water and phosphocreatine, allowing you to grind out an extra rep or two. Over time, this increased training capacity translates to greater strength and muscle growth.
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Protein Powders: Provide the building blocks (amino acids) your body needs to repair microscopic muscle tears caused by resistance training. High-quality sources—such as Whey Protein or plant-based alternatives like Pea Protein—are rich in leucine, which triggers muscle protein synthesis (MPS).
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Recommended Use & Timing for creatine and protien supplements:
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Dosage: Aim for 3 - 5 grams of creatine daily. For protein, consume 20 - 30 grams per serving to meet your overall daily macronutrient goals.
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Timing: Both can be taken at any time of day for cumulative benefits. However, pairing them in a post-workout shake within 15 to 60 minutes of exercising is highly effective for jumpstarting recovery.
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Synergy: Research shows that combining both supplements with weight training significantly increases lean tissue mass compared to taking protein powder alone.
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MUSCLE BUILDING & PROTEIN CONSUMPTION:
Need to up your protein intake? Consider the following protein-packed foods.
Best Over-all High Protein Foods for Building Muscle:
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Chicken Breast: 33g of protein per 100g
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Cod: 18g of protein per 100g
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Whey Protein: 80 to 90g of protein per 100g
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Vegan Protein: 70 to 80g of protein per 100g
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Clams and Other Molluscs: 48g of protein per 100g
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Low-sodium Parmesan Cheese: 42g of protein per 100g
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Tofu: 17g of protein per 100g
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Lean Beef: 36g of protein per 100g
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Lamb: 25g of protein per 100g
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Pork Tenderloin: 23g of protein per 100g
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Soya Protein Isolate: 88g of protein per 100g
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Eggs: 12.5g of protein per 100g
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Grilled Salmon: 24.2g of protein per 100g
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Tuna: 23g of protein per 100g
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Grilled pork chop: 31g per 100g
High protein muscle-building foods
The following are foods containing protein to help someone build muscle. Some also contain carbohydrates and fiber, while many others contain beneficial micronutrients.
1. Eggs
A single boiled or poached egg contains 6.28 g
Eggs are also a source of B vitamins that people need to produce energy.
2. Chicken
A medium chicken breast without skin weighing 120 g contains 35.5 g Chicken without the skin is a low fat protein source that someone can easily add to different meals and recipes.
3. Turkey
Roasted turkey breast without the skin contains 30.1 g protein per 100 g.
Similarly to chicken, turkey is a low fat protein source that is adaptable to different meals and recipes.
4. Salmon
A 227 g salmon steak contains 58.5 g protein. Salmon also contains omega-3 fatty acids, B vitamins, and some vitamin D.
5. Tuna
One 142-g can of tuna contains 27 g of protein per ounce (oz). It is another source of omega-3 fatty acids and vitamin D.
6. Seafood
Seafood, such as shellfish and mollusks, can be a source of lean protein. A study of seafood consumption found the following amounts of protein per 100 g of different types of seafood:
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13.2 g in steamed blue mussels
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20.5 g in boiled crayfish
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16.6 g in boiled American lobster
Seafood is also a source of iodine, omega-3, zinc, and selenium.
7. Cottage cheese
Low fat 2% cottage cheese contains 24.2 g of protein per cup. Cottage cheese is also rich in calcium for healthy bones.
8. Greek yogurt
A 100 g serving of Greek nonfat yogurt contains 10.3 g of protein. Nonfat Greek yogurt contains slightly more protein than whole milk versions but with less saturated fat.
A person could add some carbohydrate-rich banana to their Greek yogurt for a healthy snack after training.
9. Milk
Skimmed or 1% fat milk with added vitamins contains 8.32 g of protein per cup, which is equivalent to 246 g.
As long as individuals tolerate milk, it can be a healthy choice to boost protein and hydration after exercise.
Milk also contains calcium, which people require for healthy bones, and fortified milk can contain additional vitamins, such as vitamin D.
10. Cheese
A cup of cheddar cheese contains around 24.5 g of protein, while a cup of part-skimmed mozzarella contains 20.4 g
11. Whey protein powder
Whey protein isolate powder comes from dairy products. It contains 50 g of protein per 3 scoops, which is averaging 86 g. (depending on the brand).
12. Soy protein powder
Soy protein isolate contains 25 g of protein per 1-oz serving, or per 28 g. It is a source of all the essential amino acids.
People who eat a plant-based diet may find soy protein powder a valuable addition to boost their protein intake.
13. Edamame
Cooked edamame beans contain 18.5 g of protein per cup. People can add them to a stir-fry or salad or eat alongside sushi.
14. Quinoa
A recent review indicates that quinoa has a protein content of between 9.1 g and 15.7 g per 100 g, depending on where manufacturers cultivate it.
15. Chickpeas
Chickpeas, which people also call garbanzo beans, are a source of protein and carbohydrates.
Canned chickpeas contain 14.6 g of protein per cup, making them suitable for people following plant-based diets who wish to increase their protein intake.
Hummus (ground chickpeas) has 7.35 g of protein per 100 g.
16. Brown rice
A cup of cooked brown rice contains 5.32 g of protein and is a suitable source of carbohydrates, fiber, and B vitamins.
Combining brown rice with beans, chickpeas, or lentils gives a person on a plant-based diet a complete range of amino acids in one meal.
17. Tofu
Tofu contains 12.7 g of protein per 100 g, making it a source of protein and many other nutrients.
When manufacturers prepare tofu with nigari, it is also an excellent source of calcium for healthy bones. It contains 345 milligrams (mg) of calcium per 100g.
18. Sunflower seeds
Seeds are a suitable source of healthy fats, fiber, and minerals such as magnesium and zinc. A cup of roasted sunflower seeds contains just under 26.7 g of protein.
People can eat seeds as a snack or sprinkle them on breakfasts, salads, or vegetables.
19. Peanuts
One 28 g serving of unsalted roasted peanuts contains 7.85 g of protein. Peanuts are also a source of magnesium, folate, and vitamin B3.
Peanuts and peanut butter are high in fat, so it is important to consume them as part of a balanced diet.
20. Walnuts
A 100-g portion of shelled walnut halves contains 14.6 g of protein and 9.62 g of monounsaturated fats.
Walnuts are also a suitable source of dietary vitamin E, which indicates may protect the body against physical stress during exercise.
21. Buckwheat
Buckwheat is a seed that people can use as a grain or flour. A cup of buckwheat contains 22.4 g of protein, and also contains carbohydrates, vitamins, and minerals.
People can use buckwheat in place of rice or use the flour to make protein pancakes.
22. Beef jerky
Dried beef jerky contains 9.96 g of protein per 30 g serving.
Jerky can be a protein-rich snack that people can easily transport when going to the gym.
23. Lean beef
Lean beef tenderloin trimmed of fat contains 27.7 g per 100 g. It also contains selenium, zinc, and iron, which are essential for energy and recovery.
24. Lean pork
One thick slice (90 g) of roast pork contains 24 g of protein. Leaner cuts of pork can provide protein and other nutrients without as much saturated fat.
25. Bison
A 3-ounce (85 g) serving of ground bison contains 21.6 g of protein.
26. Lentils
Lentils contain just over 9 g of protein per 100 g and a range of amino acids. They are also a source of fiber, carbohydrates, vitamins, and minerals.
27. Beans
Beans are a valuable source of protein. For example, boiled red kidney beans contain 8.67 g of protein per 100 g.
Beans are also a source of fiber and minerals for bone health, such as calcium, magnesium, and phosphorus.
28. Peas
Similarly to other beans and legumes, peas are a source of protein. Peas consist of 20% to 25% protein and, unlike some other plant sources, contain all the essential amino acids.
29. Almonds
Roasted and salted almonds contain 20.4 g of protein per 100 g. They are also a source of minerals and healthy fats.
30. High protein cereals
Some packaged cereals are higher in protein. Eating high protein cereals for breakfast also offers a source of carbohydrates and fiber.
10 Essential Nutrients Your Body Needs To Build Muscle
Exercise is great for your body, but it also puts your body under stress. While you’re working out, your body has to work harder to keep everything running smoothly. That’s why eating healthy foods with vitamins and nutrients is so important—it helps your body recover and stay strong. Exercise increases your need for certain nutrients, so proper nutrition plays a big role in how you feel and perform.
1. Water
You already know how important it is to drink enough water for replenishing fluids before, during and after a workout. But staying properly hydrated also aids digestion and nutrient absorption. Hydration is more than just quenching thirst; it means water carries nutrients to the muscles for them to do their work.
Best sources: Beside drinking a glass of water, water is derived from eating some varieties of vegetables and fruits.
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2. Protein
Protein is one of the most essential macronutrients for muscle growth and repair because it’s packed with amino acids that your body does and doesn’t produce. That’s why it’s important to have protein post-workout to restore these muscle-building macronutrients. Proteins not only help rebuild and build lean body mass, but they’re also a core part of enzymes and hormones that help communicate with the body to repair itself,
Best sources: Dairy, lean meats, beans and other legumes, seafood, soy and eggs.
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3. Calcium
Calcium does more than help build strong bones, the mineral is responsible for triggering muscle contraction. When muscle contraction occurs, these filaments help convert the way your body stores and uses energy. The more you exercise, the more filaments your body needs to keep your muscles moving.
Best sources: Yogurt, fortified milk and cereals, cheese, tofu and spinach.
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4. Magnesium
Feeling more tired than usual? A magnesium deficiency could be to blame. As one of the best de-stressing minerals, magnesium is essential for muscle relaxation and preventing cramps, together with calcium, magnesium works to help reduce blood pressure and promote better sleep.
Best sources: Leafy greens, beans and other legumes, squash, nuts and seeds and whole grains.
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5. Glutamine
You might have heard of non-essential (meaning your body can produce it) and essential (meaning your body can’t produce it) amino acids, but there are also conditionally essential amino acids. Your body needs more conditionally essential amino acids, such as glutamine, during intense workouts. Glutamine helps repair muscle tissue, including the lining of the digestive tract, especially when the body has experienced stress during high-intensity exercise, like weightlifting and HIIT. Glutamine is also important for boosting the immune system.
Best sources: Chicken, fish, beef, dairy, eggs and spinach, Brussel sprouts and fermented foods.
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6. Vitamin D
Vitamin D is probably best known for ensuring strong bones, but it’s also critical for strong glutes and biceps. Vitamin D is linked to healthy hormones like testosterone, which helps with muscle maintenance and growth. A daily dose of D can also improve your mental health and help reduce anxiety. Because not that many foods are rich in vitamin D, some doctors and nutritionists recommend taking a supplement.
Best sources: Fatty fish, like salmon and sardines, fortified yogurt, milk and orange juice, mushrooms and eggs.
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7. Potassium
Just like calcium and magnesium, potassium is a key electrolyte in muscle contraction. But it’s also essential for carrying other nutrients to your muscles. Potassium helps your kidneys flush out the excess sodium in your body. Studies have shown that people who don’t get enough potassium are at higher risk for hypertension and heart disease.
Best sources: Bananas, squash, sweet potatoes, broccoli, chicken and salmon.
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8. Carbohydrates
Carbs are one of the best building blocks of muscles. They’re the key nutrient to support muscle growth and repair. As the best source of glycogen, carbs help fuel your workouts and rebuild muscles more effectively post-workout. Runners aren’t the only ones who can benefit from carb loading. Everyone from weightlifters to HIIT enthusiasts need to restore glycogen.
Best sources: Whole grains, vegetables, fruits and beans and other legumes.
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9. B12
Vitamin B12 belongs to a set of eight B vitamins known as the vitamin B complex. But what sets B12 apart is it assists in creating red blood cells. Iron builds red blood cells, which carry oxygen to muscle, and helps metabolize protein and fats for use in muscle building and repair,
Best sources: Poultry, meat, fish and dairy.
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10. Iron
Iron is a mineral that brings oxygen to muscle tissue. It also helps regulate metabolism and promotes a healthy immune system. Without enough iron, your red blood cells can’t carry oxygen to your muscles and the tissues that need it.
Best sources: Leafy greens, lean beef, poultry, fish, eggs and fortified whole grains.
​Key Benefits of USING Protein Powder
for THOSE WHO DON'T WORKOUT
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Meeting Daily Dietary Goals: The baseline Recommended Dietary Allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight. Protein powders offer a fast, concentrated way to hit this goal.
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Increased Satiety: Protein triggers gut hormones that tell your brain you are satisfied. Using protein shakes can help curb hunger and reduce the urge to overeat.
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Better Blood Sugar Control: Pairing carbohydrates with a high-quality protein source slows down digestion, helping to prevent the blood sugar spikes and crashes that lead to sugar cravings.
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Muscle Maintenance: Natural muscle tissue decline (sarcopenia) begins after the age of 30. Adequate protein is vital to maintaining lean muscle mass, bone health, and mobility.
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Immunity and Cellular Health: Your body requires essential amino acids daily to repair DNA, balance hormones, produce enzymes, and maintain a healthy immune system.
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FOR BODY SHAPING beginners: Start with these 6 basic muscle-building exercises
Your body shaping workout doesn't have to be complicated. It is recommended to prioritize just a handful of exercises, including the split squat, row, bench press and goblet squat.
This is a simple and efficient template for building your own workout routine. If these 6 exercises were done consistently - you will see a noticable difference in your body.
Make your body a 'silent flex'!
Pick your weights and reps:
You have lots of flexibility to use the weights and reps that make sense for you - provided you're pushing yourself enough to make targeted gains.
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Generally speaking, aim for roughly 8 to 12 reps of an exercise, that is a good starting point because it's efficient.
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Aim for two workouts and a total of 4 to 6 sets per exercise each week.
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Rest between sets.Take anywhere from 30 seconds to about 2 minutes max of rest between sets.
Effort is probably the single most important determinant in the muscle-building equation.
In body shaping resistance training, effort is usually measured by how close you are to failure, (meaning the point where your muscles are so taxed they stall out and you have to stop to rest). Studies find you don't need to go entirely to failure to get results, but you should be within a few reps or so.
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Manage your weight. Resistance training can help you manage weight and improve body composition by helping you burn more calories. Weight management is a huge part of body shaping, helping you achieve the sculptured body shaping goals.
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1. Goblet squat
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How to: Stand with your feet shoulder-width apart and your toes slightly out. Hold a dumbbell close to your chest. Take a deep breath and engage your core. Push your hips back and squat down while keeping your weight in your heels. Try to get your hips at or below your knee height. Push your heels into the floor, and squeeze your butt as you stand up.
Form tips: Keep your back extended, not rounded. Avoid shifting your weight into your toes. If your heels lift when you squat, bring your feet wider apart, or don't squat as low.
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Variants:
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Bodyweight: squat with no dumbbell.
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Machine option: seated leg press.
2. Split squat
How to: Hold a dumbbell in each hand. Step one foot back, lifting the heel so you're on the toes. Drop the back knee down, tapping it on the floor (or on some other object like a yoga block if you can't reach). Lift that knee up vertically, keeping your hamstrings and glutes engaged. Do a set on each side.
Form tips: Keep your legs shoulder-width apart. If you feel it mostly in your back leg, lean your torso forward slightly to load the glute in your front leg.
Variants:
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Bodyweight: Omit dumbbells
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More advanced: Bulgarian split squat
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Machine option: single leg press
3. Row
How to: Rest one knee and one hand on a bench. Hold a dumbbell in your other hand, with your arm fully extended. Pull upward, squeezing the lat muscle in your upper back at the top. Lower slowly back down.
Form tips: Don't round your lower back - keep it lengthened and your core engaged. Think about pulling the dumbbell toward your belly button, with your elbows close to your sides.
Variants:
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Bodyweight: rows with towels and a door
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Machine option: seated row
4. Bench Press
How to: Lie on the bench with your feet on the ground. Start with a dumbbell in each hand, at your sternum level. Lift them up; extend your arms fully. Lower them back down with control.
Form tips: Don't let your shoulders crumple inward — lightly squeeze the shoulder blades together.
Variants:
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Bodyweight: pushups against a wall or while kneeling, or a full pushup
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Machine option: chest press
5. Deadlift
How to: Stand with your feet at hip width. Hold dumbbells by your sides. Begin lowering the weights by pushing your butt out behind you as though you're closing a car door with it. Tap the weights to the floor. Push your hips forward as you rise up.
Form tips: Keep your back lengthened, with your neck in line with your spine. Keep your core engaged. As you stand up, push your heels through the floor. Don't let the weights drift out in front of you.
Variants:
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Bodyweight: glute bridge
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Machine option: hamstring curl
6. Overhead Press
How to: Sit on a bench, holding dumbbells by your shoulders. Push them both overhead, keeping your elbows close to your ears and your wrists stacked over your shoulders. With control, lower your arms back to your shoulders.
Form tips: Keep your lower ribs pulled in and your pelvis tucked. Avoid cranking your neck and looking up.
Variants:
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Bodyweight: shoulder pushups
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Machine: shoulder press
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