Whey Protein Vs Casein Protein

The most common myth spread around regarding protein is that one type is better than the other. I have been reading numerous articles claiming that consuming Whey or Casein or even Soy protein will be most beneficial for your desired muscle development.

Well, this is only half the truth. Every protein type plays its own unique role and assists you in a different way while you are trying to build serious muscle. Let’s pinpoint in two of the most known protein types and try to isolate their pros and cons:

Whey Protein

Whey protein is being extracted from cow’s cheese. The element that makes whey protein extremely valuable is its rapid digestion ability. Nowadays, it is widely known that consuming a whey protein shakes immediately after workout is most beneficial for muscle development. Whey breaks down into amino acids no longer than half an hour after intake and the valuable nutrients enter your blood stream almost instantly supporting your muscle growth. That’s the reason why nutritionists suggest that Whey should be consumed post workout. But what happens when you are resting or when you are not working out? Whey has the disadvantage that it cannot put up with your long-term needs for protein.

Casein Protein

To be honest casein is a rather underestimated protein type. Most athletes fail to understand that people who train regularly require a constant flow of nutrients and especially amino acids in order to “feed” their muscular system while it is regenerating.

Casein protein is exactly what you need to achieve that. Casein is a protein type that is being extracted from cow’s milk. Whenever consumed casein unlike Whey is being digested slowly and it releases its amino acids at a broader time spectrum. That way, you have the constant flow of amino acids you were seeking for into your muscle cells.

As a conclusion, we might say that there shouldn’t be any preferences between those two protein types. Each one serves a certain purpose and you should get the best from both. Whey protein gives you the instant boost after your hard work out and casein protein works over a longer time period and supports your muscles during the recovery process. You can find products in the market who combine both protein types, or you can take them separately.

So, if you are still wondering which one, the winner is the answer is protein!

Keep those muscles pumping!

source: strengthtrainingmuscle.com/

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Women’s Bodybuilding: Controversial Fad or Life Changing Sport

One of the biggest changes in the world of bodybuilding has been the growing proportion of women in the sport. Increasingly more and more women are choosing bodybuilding as a method to improve their health, fitness and strength, which is hardly surprising given how successful this sport can be in achieving these goals.

One of the pioneers of female bodybuilding was Lisa Lyon, who developed many of the dance-like muscle poses that are still popular today. She also sought out a variety of photographers that took the photos that introduced the sculpted female body to the world. The stunning Rachel McLish, who won the very first female Ms. Olympia title then set the standards that many female bodybuilders still try to achieve today. She managed to combine her sexy looks with muscularity and body tone and in doing so created a benchmark that many people still aspire to.

The world of women’s bodybuilding however had to travel a relatively rocky road to reach the point of relative acceptance that it enjoys today. Women had never built their muscles for aesthetic purposes before, although they have always used other forms of exercise to keep fit and attractive. In any case, bodybuilding for women was not widely approved of at first and was criticized by both men and women. These days however, women’s bodybuilding, while not nearly as popular as men’s bodybuilding is a much more accepted form of fitness. Whether this is simply the sport itself maturing, changing personal beliefs or the growing equality between the sexes, female bodybuilding is enjoying a much higher profile these days.

The most of obvious benefit of female bodybuilding is its effect on health and fitness. As has been written before, bodybuilding provides a very effective way to manage weight, health and body shape that many other general exercises and sports simply can’t offer. This statement holds true whether the participant is male or female. Many women suffer from strength deficits, body weight issues and a loss of physical capacity, especially after childbirth, and bodybuilding is a great way to manage these issues. Unfortunately many women concentrate exclusively on aerobic exercise and never perform any form of resistance training as they have been told they will look like a man if they lift weights, which is of course a myth.

It is very common for women to try a variety of dieting programs, some of which are extremely unhealthy and misleading. These kinds of diets can cause a loss of general health, bone mass, and lean muscle mass. Bodybuilding can help avoid all of these issues as participants learn to integrate exercise and nutrition using well-developed and well-understood scientific principles into their daily lives and routines, which has obvious health benefits.

Many of these bodybuilding workouts that can be easily found online are as relevant for women as they are for men. Although the goal might be to develop muscle tone as opposed to developing muscle size this is easily accommodated by varying the sets, repetitions, and weights that are used when performing the exercises. Women who want to undertake bodybuilding should therefore learn the common exercises that are performed in the gym the same way as a man would, and incorporate them into a training program that uses higher repetition and lower weights in order to achieve the goal of increased body tone.

Alexi has studied and worked in the health and fitness industry for over 10 years and specializes in health, lifestyle and fitness topics. Alexi has a number of websites that provide valuable information on equipment that helps you get the most out of your training sessions. You can read all about workout gloves for women at his website about Harbinger Gloves.

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Want To Get Ripped Abs? Don’t Exercise!

You want to get ripped abs. So don’t exercise?! What craziness is this!?

The truth is, exercise is not the silver bullet for getting ripped abs. It can be effective, but most of the time it just has people running in circles.

So, here’s exactly why exercise won’t get you ripped six pack abs. And how to actually get them.

Correct Exercise Builds Muscle

Exercise sends the signal to your body that you’re using it, so it should build itself up more. Weight lifting is the exemplar of this – by stressing your muscles to their limit, you build muscle tissue.

Whether you’re running or lifting weights or boxing, these exercises will cause your body to grow and develop in certain ways. It will also make you hungrier, because that extra growth your body is doing needs fuel. And you also need more fuel for your workouts.

So this is great for getting your body bigger, but not always for fat loss. If you don’t watch what you eat, you probably won’t lose weight – you’ll just eat more, and you might even put on some fat along with that muscle.

The key to get ripped abs is actually losing fat. this will make your muscles stand out more.

You Need To Lose Fat!

This is really what ripped six pack abs are all about. If you lose enough fat, you’ll reveal your abs.

So, to lose weight you must eat less. I don’t’ care how you do it, whether it’s a paleo diet or an Ornish diet or an Atkins diet – eat less to lose weight. Specifically, to lose fat.

When you get your body fat percentage down around eight to ten percent, you’ll be able to see your abs if you’re a guy. If you’re a lady, you’ll just need to get your body fat percentage down around 12-15%.

Your Diet Is All Important!

I cannot stress how important diet is for getting ripped abs. Exercise is important later on for building up your muscle, specifically your abs. But if you have too much fat, you won’t get ripped abs.

Once you are ‘ripped’, then think about adding more muscle to your body. if you are careful, you can add more muscle than fat when you workout to add muscle, thus keeping yourself ripped. It’s difficult, and a bit of a pain in the ass, but it’s certainly doable.

Once you understand how important diet is, you’ll become much more serious about it. Exercise can help you, but you must control what you eat. That’s all there is to it.

OK, What’s The Easiest Way To Drop Fat And Get Ripped Abs?

Ah, now that’s the real clincher. There are plenty of tips and techniques out there, but here’s 3 that will help you the most…

First, eat your vegetables. You can eat a ton of vegetables without eating a ton of calories, making veggies a great thing to put in to your diet if you want to lose weight. And you mother of course knew best when she said you should eat your vegetables.

Second, just don’t eat crap. Candy bars and doughnuts have a lot of calories, and they really won’t satiate you. Veggies, lean meats, and fruits are what you should be eating to lose weight – though you still need to count calories.

Third, track your progress. If at all possible, measure your body fat percentage and tack it as it drops. This will show you that you are in fact making progress, and how far you still have to go.

If you still need more info to get ripped abs, check out the links below. They’ll give you great tips for how to lose fat and gain muscle in the fastest and most enjoyable manner possible.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I’m an American College of Sports Medicine certified Personal Trainer and I’ve been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There’s a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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The Delicious Lean Gain Diet


Bulking up and cutting down sucks. It’s time consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training days and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant body-fat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.

This program is designed for a 200-pound lifter with 10% body fat. To adjust the numbers for your size, simply take your lean body weight (body weight – (body fat % x body weight) and divide it by 200 (the approximate lean body weight of the sample lifter). So for a 150-pound lifter with 10% body fat, the formula would be (150 – (0.10 x 150)=135/200=0.675. Simply take this number and multiply it by the amounts given in the sample plan to get the correct numbers for your lean body mass. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90×0.675) = 60g of carbs and (35×0.675) = 24g of protein.

Meal 1: 90g carbs, 35g protein
Meal 2: 65g carbs, 35g protein
Meal 3: 65g carbs, 35g protein
Meal 4: during/post-workout shake 75g waxy maize, 50g whey
Meal 5: 90g carbs, 35g protein (post-training meal)
Meal 6: 65g carbs, 35g protein
Meal 7: 35g protein, unlimited veggies
Meal 8: (bedtime shake) 50g whey and 50g casein

Meal 1: 80g carbs, 50g protein
Meal 2: 70g carbs, 50g protein
Meal 3: 70g carbs, 50g protein
Meal 4: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 5: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 6: 50g protein, 15g of healthy fat
Meal 7: (bedtime shake) 50g whey, 50g casein, 2 tbsp peanut butter

NEXT: Food Sources >>

source: muscleandfitness.com

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The Lift Doctor: Burning Fat and Building Strength

Yes, in fact, fasted cardio in the morning has been used for years by bodybuilders. I remember seeing old videos of Ronnie Coleman waking up early in the morning, walking on the treadmill for about 45 minutes, eating a big ass meal replacement shake, and then going back to bed. It is as simple as increasing your activity throughout the day and monitoring your calories in, if you want to lose fat. And cardio in the morning is an additional training session that you’re adding to your weekly program.

But here is the killer. Fasted cardio must be low-to-moderate intensity. Any type of heavy activity in a fasted state, when your glycogen stores are low, can potentially be catabolic or muscle-wasting. You won’t have the energy to hit anything heavy or high-intensity anyway. Activities like walking, low volume bodyweight training, yoga, or dynamic mobility, are perfect for your additional morning ‘cardio’ sessions. They will increase your total activity for the day, help you lose fat, and jump start your day with something positive!

source: muscleandfitness.com

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Tim Kennedy’s Arm Workout

Since he’s a combat-tested Army Green Beret sniper with a Bronze Star to his credit, Tim Kennedy could easily have served as our military representative for our 21-Gun Salute. Hell, Kennedy’s story is so incredible that we’ve featured him twice over the past two years. Since he also happens to be one of the top-ranked middleweight MMA fighters in the world, however, we’re including him for an MMA-flavored approach to great guns. Either way, you can’t argue with the man’s physique—or his results in the cage.

One exercise of note is the Cuddyer Killer, which you won’t find with a Google search (trust us, we tried). “We got it from the football staff at the University of Texas,” Kennedy says. “They do it with their wide receivers. Anchor your fingers down with your thumb, then just ‘flick boogers’ as hard as you can with all five fingers at the same time. You can do it either for reps or for time.”

^ Superset w/ Cable Chop with Triceps Rotation

*Perform as many sets as it takes to complete 100 reps

source: muscleandfitness.com

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Yogurt: Yes, No, Maybe

When it comes to yogurt, sometimes it’s hard to separate the health from the hype. Below is a cheat sheet on which single-serving yogurt you should avoid at all costs, which to pick up occasionally, and which is a no-brainer. This portable snack is one of the most convenient and cost-effective ways to get big nutrition in a small package.

Chobani Plain

Calories: 100
Fat: 0g
Carbs: 7g
Sugars: 7g
Protein: 18g

YoCrunch Yogurt Vanilla w/ Reeces Pieces

Calories: 200
Fat: 4.5g
Carbs: 34g
Sugars: 29g
Protein: 6g

Yoplait Light Very Vanilla

Calories: 110
Fat: 0g
Carbs: 20g
Sugars: 15g
Protein: 6g

source: muscleandfitness.com

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Top Two Mistakes Most Bodybuilders Make

In this digital age that we live in-we want everything in an instant-and maybe even that is too slow.

Same holds true for the young man or woman looking to pack on some serious muscle, they want it yesterday.

While this kind of enthusiasm is good thing-it can also be a problem.

In this article I am going to lay out the top two mistakes most bodybuilders make when looking to gain muscle mass as fast as possible.


While adding weight to the barbell or dumbbells can be a good thing, sometimes it can be too much of a good thing.

What I mean by this is, if you have to say, swing and contort yourself to get the weight up-you need to take some weight off the bar.

Yes, in theory you are using more weight, but if you are using every muscle in your body BUT the muscle you are trying to make grow to lift the weight-you really are not doing yourself any good.

Truthfully, you are, more than likely setting yourself up for an injury-one that could set your training back weeks or months.

Words to live by, when in doubt-take some weight off the bar or dumbbells.


No matter how enthusiastic you are for your training, sooner or later it will happen, you will start dreading going to the gym.

It can be for a multitude of reasons-maybe you are over trained or your joints are hurting.

However, some trainers simply will not back off-no they keep hammering away at what they have always done.

Sure this works for a while-but again you are just setting yourself up for failure.

Either via injury or simple burn-out.

Neither is very good for your training.

The better choice would be to take a week off of training completely.

Yes, I know this sounds crazy, but trust me on this, you will come back ready to really tear up the weights.

And make solid gains once again.

Or you can simply take some weight off the bar so-to-speak-for a couple of weeks and try doing higher rep training.

Chances are this change will shock your muscles into new growth-and will help get rid of any joint aches and pains that you may have.


Yes, backing off a bit from your training can be tough-from personal experience I know just how tough this can be.

But, I urge you to give the two tips above a try-especially if your training has gone stale.

More enthusiasm and more gains than ever could be the result.

Nothing wrong with that.


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Three Whey Protein Side-Effects

Is there such a thing as Whey Protein side-effects? Before we can answer that question, we have to note that protein in general is a fundamental substance in every living organism. Not only for muscle development, but also in any aspect of our daily life, protein plays one of the most significant roles since it is considered as the building block of the human muscular and skeletal system.

Protein exists in several different forms and types. As a dietary supplement whey protein is a cheese byproduct. Its value is highly appreciated especially in the area of bodybuilding and different brands of Whey Protein overwhelm the market. But are there really any side-effects? Although over-consumption can cause some side-effects it hasn’t been scientifically proved that consumption of Whey Protein is responsible for any serious side-effects. However, some slight consequences have been reported:

1) Since Whey Protein is a byproduct of cow’s milk it might contain some small amount of lactose. People who are allergic to lactose could face similar problems with Whey. Nevertheless, the amount is too small to cause any serious side-effects even to allergic people.

2) Some people claim that prolonged intake of large amounts of any kind of protein can eventually lead to liver problems. Such a statement though, has never been scientifically verified. All you have to do in order to be sure is to follow the manufacturer’s recommended dosage and take the supplement periodically throughout the year allowing yourself resting periods. For example, after finishing your protein powder, wait for a couple of months before buying the next one.

3) Another possible side-effect of Whey Protein over-consumption is osteoporosis. Increased Protein intake for years can cause imbalance of the bone minerals, which leads to osteoporosis. People with osteoporosis lose their bone density, and face increased risk of injuries and bone breaks. This side-effect is also without scientific backup. As I mentioned above, if you keep the right dosage and consume protein supplements periodically you have nothing to be afraid of.

As a conclusion, we might say that like everything in our life overdoing it can only have unpleasant results. Most of the claims about Whey Protein side-effects haven’t been proven scientifically and others aren’t severe enough to alarm you. If consumed properly Whey Protein can be your most valuable ally in muscle development. The above statement is valid for any protein type like casein, egg, soy, etc.

Keep those muscles pumping!

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Three Reasons Why People Should Go To The Gym

Many people tend to believe that bodybuilding is only for the XXL-sized people and for the people who like to be considered “freaks”. That’s quite a misconception about this sport, which unfortunately is being promoted by lots of magazines. Not every bodybuilder weighs more than 220 lbs/100 kg as well as not every female that practices bodybuilding is stronger that most of the guys.

Bodybuilding is, more than all, a way of life. It’s something that teaches people how to eat better, how to be healthier and how to get the body they’ve always dreamed of. Even though people tend to keep in mind only the “freakish” examples, such as the pro IFBB bodybuilders, most of the natural bodybuilders are pretty much normal people. The main difference between them and the rest of the world is the fact that they don’t have that much fat and that their muscles are quite developed.

As for the pro IFBB bodybuilders, they look like that because this sport is the only thing they do for living. They eat, eat, eat, train, sleep, eat again and sleep again. Over and over and over gain. It’s quite a boring routine, as most of these guys don’t afford to lose a night, to eat sweets or to miss a workout.

Luckily, 99,99% of the bodybuilders are not like this. They eat normally – maybe a little bit healthier, act normally and can afford to lose a night from time to time with their friends.

If we had to make a top of the 3 most important reasons why people should go to their local gyms and start the bodybuilding workouts, here is what it would look like:

1. Because bodybuilding is the easiest way to get rid of the fat tissue. It’s been known for a while that a body with a low bodyfat percentage is a better (natural) fat burner that one with large quantities of fat tissue. Therefore, the leaner people get, the easier is for them to maintained the ripped aspect;

2. Because bodybuilding can increase the natural testosterone production, fact that can only lead to an increased self confidence, bigger muscles and also increased sexual performances;

3. Because every gym is a place where people can meet and become friends. Although this sport is an individual sport, this doesn’t mean that people can not become friends while practicing together bodybuilding workouts.

Matei Iurea is a Romanian elite powerlifter and bodybuilder. He owns a bodybuilding blog where he posts daily news from the bodybuilding world.

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