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Weight Loss Tips @1

Weight Loss Tips That WORKS!!!!

1. Do NOt Diet
Forget about diet .DIEt the first 3 words sounds too scary .When you heard people saying "hei you need to diet to get that lean body",what is the first thing that pop out in your mind??? You will be like OMG!!! Instead of dieting, i prefer to call in healthy meal.You will enjoy your healthy meal then your DIEt meal.Play this trick with your mind.And you will see the changes on the food that you eat.

2.Stop Working Out
If going to the gym too stressful for you,why not have a jog or bike? Working out inside the gym might be too scary or not convenient for some people.Pick up a sport that you love.basketball,cycling,jogging,badminton etc.Have this sport session at least 3 times a week.This will be equal if not better than working out at the gym.


4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave!! A tortilla chicken wrap can be changed to a seaweed chicken wrap!!!


5. Water ,water and water
Down some water before a meal and it will fill your appetite , says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

Wolverine Diet Plan & Supplement

Hugh Jackman's Daily Meal Plan & Supplement

5.00AM - one hour before training
Oats and berries
Soak 75g rolled oats in apple juice. Mix in 2tsp pumpkin seeds, 2tsp sunflower seeds and a handful of berries. Oats provide slow-digesting carbs that
give you long-lasting energy, while the seeds are full of iron, which will improve the blood flow to working muscles.


6.00AM-7.00AM - before and after weights
Protein supplements
MF's suggestion: Reflex BCAAs. Branched-chain amino acids (BCAA) are the building blocks of protein. These go straight to the muscle and start a process called supercompensation, which repairs the muscles and allows them to grow bigger and stronger.

7.30AM - after cardio training
Recovery shake and bar
MF's suggestion: Maximuscle Creatamax Extreme and Viper Extreme bar. While the creatine helps repair used muscle tissue, the simple carbs from the Viper Extreme bar will deliver nutrients to your blood and muscles, for faster and stronger recovery.


7.45AM - after training
Protein smoothie
Blend 1 scoop of MyProtein Impact whey powder (MF's suggestion), ½ a banana, 300ml semi-skimmed milk, pinch of cinnamon and 15g ground cashew nuts. Whey protein powder is a quick and easy way to gain fuel for musclereplenishment and growth. Protein will also increase muscle mass, burn body fat and help manufacture testosterone.


10.00AM - morning protein boost
Turkey stir-fry with spinach, broccoli, mushrooms and cauliflower
Serve with 40g (uncooked measurement) of brown rice. Turkey is a lean source of protein and is also rich in muscle-building amino acids. The vitamin K in the spinach will help strengthen your bones, while cruciferous vegetables such as broccoli are rich in nutrients that reduce your oestrogen, a hormone that lowers testosterone.


1.00PM - lunch
200g rosemary chicken with sugar snap peas and asparagus
Serve with 40g (uncooked measurement) of brown rice. Chicken is rich in amino acids to encourage muscle growth and repair, as well as zinc, which raises your levels of muscle-building testosterone. Brown rice will also provide you with B vitamins, which helps convert carbohydrates into energy.


4.00PM - mid-afternoon energy
Walnut trail mix
Preheat oven to 180°C. Place 150g walnuts on a baking tray and bake in the centre of oven for around ten minutes until fragrant and toasted. When cool add to a large container and mix with 75g unsalted sunflower seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.

6.00PM - protein dinner
Tuna steak
Serve with unlimited amounts of vegetables including broccoli and cauliflower. Tuna is a lean source of protein full of natural creatine and omega 3 fatty acids, which help your body preserve protein and reduce muscle inflammation.

10.00PM - before bed
Protein smoothie
Blend 1 carton of EAS Myoplex Carb Sense (MF's suggestion) with 2tsp natural yoghurt, a drizzle of honey and 15g almonds. A protein fix gives your muscles the building blocks to repair and grow while you sleep. The yoghurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles relax and wind down.

Click here for Wolverine Workout Routine

source:http://www.mensfitness.co.uk/exercises/2882/hugh-jackmans-daily-meal-plan

Supermen Henry Cavill Supplement and Diet Plan

             Supermen Henry Cavill Supplement and Diet Plan

SUPPLEMENTS

Whey protein is effective for muscle growth because it’s one of the fastest-digesting proteins. Especially good around workouts.

Upon wake up take
Optimum Opti-Men
Optimum Gold Standard 100% Whey
WHEY PROTEIN: 20-40 grams

MULTIVITAMIN: 1 serving

Micronutrients for general health and to support muscle gain

With Your Meals MRM CLA 1250
SoftgelsOptimum Fish Oil Softgels

FISH OIL: 2-3 grams; 3 times per day

Fish oil helps with fat loss, reducing inflammation and improving overall health.

CLA: 1-3g

Fat burner AND mass builder support

Before Workout
ProMera Sports CON-CRET - Cellucor NO3 Chrome - 90 Capsules

NO BOOSTER: 1 serving (30 min. before)

Nitric Oxide causes blood vessels to widen, allowing more blood into your muscles ,more blood to your muscles mean more oxygen and nutrient to feed your muscles during workout.

WHEY PROTEIN: 20 grams (30 min. before)

CREATINE: 2-5 grams (depending on brand)

Increase muscle strength, muscle power and muscle endurance

SciVation Xtend -
 Beta-Alanine

BETA-ALANINE: 1.5-3 grams

Helps you use heavier weights for more reps!


BCAAs: 5 grams

Promote muscle synthesis and recovery


After Workout (within 30 minutes)

WHEY PROTEIN: 20-40 grams

CASEIN PROTEIN: 10-20 grams

A  slow-digesting protein .. awesome for overnight.

CREATINE: 2-5 grams

BETA ALANINE: 1.5-3 grams

Before Bed

CASEIN PROTEIN: 20-40 grams


The Diet Looks Like This


“I’m on 5000 calories a day… You’ve got to eat protein first, then a little bit of carbs…you’ve gotta keep your hunger levels going,”


When building mass,  a minimum of 1 gram of protein per pound of bodyweight is required. Aim for 1.5 grams.

Good protein source include:

Beef
Chicken
Fish
Eggs
Dairy (cottage cheese(casein), yogurt, etc.)

Monday

Breakfast: Oatmeal with dried fruit and almond milk. 1 serving of fruit.
Snack: Natural protein bar. Sports recovery drink
Lunch: Salad of your choice but must include chicken breast, 30g avocado and 90g low-fat cheese. Low-fat dressing.
Snack: 60g nuts.
Dinner: 125ml vegetable soup. 180g salmon with lemon sauce, asparagus and wild rice.
Snack: 250ml fat-free cottage cheese. 30g nuts.

Tuesday
Breakfast: Protein shake (blend 1 banana, 50g berries, 1 scoop protein powder, 250ml almond milk).
Snack: Hummus with carrots
Lunch: 250ml vegetable soup. Salad with chopped turkey.
Snack: 1 green apple. 2tbsp almond butter.
Dinner: 180g chicken breast with 2tbsp honey chili sauce, quinoa and snap peas.
Snack: 20g casein protein.

Wednesday
Breakfast: Egg white omelet. Handful of strawberries.
Snack: 225g cottage cheese.
Lunch: Tuna salad with greens. 250ml soup.
Snack: 8 almonds. Carrot, apple, celery and ginger juice drink.
Dinner: 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.
Snack: Fresh pineapple with 225g cottage cheese.

Thursday
Breakfast: Muesli with almond milk. 1tbsp protein powder. Carrot, apple, celery and ginger juice drink.
Snack: 240ml low-sodium V8 juice. 2tbsp peanut butter.
Lunch: Stir-fry 170g scallops with 250g Chinese vegetables, garlic, onion and ginger in 2tbsp olive oil.
Snack: Protein shake (blend 1 banana, 250ml carrot juice, 1 scoop protein powder).
Dinner: 225g turkey burger with coleslaw (no bun). 250ml gazpacho.
Snack: 20g casein protein.

Friday
Breakfast: 250g fat-free plain Greek yoghurt. 1 banana.
Snack: 225g unsalted nuts. Carrot, apple, celery and ginger juice drink.
Lunch: Veggie burger with sautée vegetables and salad. 125ml vegetable soup.
Snack: 20 pistachio nuts.
Dinner: Tuna salad with plenty of greens. 250ml chilled cucumber soup.
Snack: 225g cottage cheese. 30g mixed nuts.

Saturday
Breakfast: Scrambled egg white or egg white omelette with mushrooms. Handful of strawberries. 170g cottage cheese.
Snack: 1 tomato. 50g fat-free cheese.
Lunch: Soup and salad of your choice (include 2tsp sesame seeds).
Snack: 50g turkey jerky. 280g almonds.
Dinner: 280g halibut with 4tbsp pesto, wild rice and courgette.
Snack: 20g casein protein.

Sunday
Breakfast: Egg white omelette with spinach. Handful of strawberries.
Snack: Fresh pineapple with 30g cottage cheese. 225g unsalted nuts.
Lunch: 280g steak with salad of your choice (include avocado).
Snack: 1 apple with 2tbsp almond butter.
Dinner: Beef and broccoli stir fry. 250ml miso soup. 1tbsp protein powder.
Snack: 225g cottage cheese. Handful of mixed nuts.

source:http://henrycavillsupermanworkout.com/

The Rock Muslce Building Diet Plan

The Rock Dwayne Johnson Sample Muscle Building Diet

Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies


Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
Meal 6 – 10 oz cod, 2 cups rice, salad
Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil
Check out The Rock Workout Plan HERE

source:http://muscleandbrawn.com/the-rock-dwayne-johnsons-workout-routine-diet/

Taylor Made Golf Exercise Workout Routine for Golfer

Power GOLF for STRONGER Swing

Training for more power on the course doesn't necessarily involve heavy weights and explosive
ballistic workouts.Download this Taylor Made Golf Exercise Workout Routine for Golfer.

Click Here to Download

How to Train to Do A Pull Up

Muscle that involve in A Pull Up

Main muscle group :Lattisimus Dorsi

Download this 30 days How to Train to Do A
Pull Up Workout Plan ,to make your way to do your first PULL UP.

CLICK HERE TO DOWNLOAD