Gaining Muscle
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Duration : 0:2:41
http://www.healthyurbankitchen.com
How to Make a raw foods, healthy protein shake without crappy body building supplements, artificial sweeteners or ingredients you cannot pronounce.
Ingredients:
1-1.5 cup Water or Raw Milk
1 tbs Almond Butter
1 tsp Tahini
1 banana
2 dates
1 fig
dash or two of Cinnamon
tiny pinch Celtic Sea Salt
Protein – your choice, raw egg yolks or the least refined protein powder (raw whey, rice protein, Living Fuel, etc)
Only blend raw eggs for 2 – 3 seconds
This is an energy dense & nutrient rich shake
Tweak – you can tweak it by adding or subtracting ingredients or the amount of ingredients (for example, less almond butter, less fruit for smaller women – more protein for bigger guys – whatever works best for YOU)
You can use ice if you like
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more recipes..come check it out!
Duration : 0:9:41
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Duration : 0:3:53
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We’re going to do a lot of different things in this workout starting with the first exercise.
This isn’t your classic superset format. You will be doing dumbbell forward lunges, performing all reps on one side before switching to the other for all reps on that side. You will do these for 8 reps on each side.
Take a minute rest and repeat this set 2 more times for a total of 3 sets.
Next, you will move into a barbell squats and back extensions.
Barbell back squats are next. Your legs will be a little tired from the last set, so you won’t use your maximum weight for these. With the bar positioned at chest height, step underneath it with a relatively close grip (unless you have shoulder mobility problems). Take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and up and drop your hips down and back, then drive back up.
For Back Extensions, lie down on the ball with your feet in a shoulder width stance for good support. Position your hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one.
Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets.
Next, you will move into a kettlebell 500 circuit as the interval portion of this program. You will only do 3 exercises, but you will perform 500 total repetitions.
First, start with kettlebell swings for 200 reps with as few sets and as few rests as possible. If you are a woman, under 18 pounds is a good place to start. If you are a man, and haven’t been training, you can start out with the 18 pounds as well. If you are more advanced, you can use a heavier weight, but be conservative with it if you are starting out.
Start with the kettlebell down at arms length, push your hips back and swing back and up. Drive back and up with your hips. Mental fatigue and your grip may slow you down, but make sure you finish the 200 swings.
Move into a superset of bodyweight squats for 200 and stability ball jackknives for 100 reps.
For Bodyweight Squats, feet are just farther than hip width apart, arms straight out in front of you. Push your hips back as you squat down. Do 200 reps and break them up as needed. You can also break these up into a superset fashion with the Stability Ball Jackknives in as many reps as you can.
For the Stability Ball Jackknives, put your hands on the floor with your feet balanced straight out on the ball. Pull your knees into your chest and back out. You will do a total of 100 reps.
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Duration : 0:7:34
Yeah its me im 14 and want to build muscle I play sports regularly and i strech before and after workouts what is safe to take I take protein shakes already what else can i take without harming myself too much
It won’t do you any good. All you need is a multivitamin. You don’t know how to properly work out yet; don’t even disagree with me and say you do…. I have been working out for longer than you have been alive and once you hit high school, maybe in a year or two, you should take creatine, protein, and a multivitamin.
Once you get a good base, then blow your money on supplements like that. You wont be harming yourself, it just may be considered useless. Take it from me kid, I have moved up in the world and moved up in bodybuilding…. I now use gear, along with some other supplements. Don’t even think about gear untill you are 21 or over.
any specific regiment i should follow that has good results?
any stacking or combinations that work well?
Supplements are lame, man.
Just stick with high-protein foods before and (shortly) after your diet.
Vegetables, skinless chicken breasts, lean red meat, and egg whites are all amazing for this sort of thing.