Why We Love Zumba (and you should, too)

Zumba is one of the most popular search terms on our website, with good reason. The Latin-inspired dance workout has exploded in popularity since its invention more than a decade ago. It works for all ages, provides excellent results, and — perhaps most importantly — it’s fun. For all those reasons, and a few more, we love Zumba. And you should, too.

1 .Zumba doesn’t require a lot of equipment

Step into a Zumba group fitness class, and you’ll notice there isn’t a lot of equipment. Because Zumba uses rhythmic movement to tone your muscles, the only tool you absolutely need is your own body. Sometimes, instructors may opt to incorporate small hand weights or step-up risers. But those generally are provided in class, and they’re not critical to the workout.

2. Zumba makes the time fly

If you’re short on time or easily bored, Zumba is the group fitness class for you. Classes generally provide a full-body workout in less than an hour. And because you’re learning new steps and having fun, the time seems to fly by.

3 .The music is a hit

The music chosen for Zumba workouts is upbeat, energizing and full of rhythms to get you moving. Because Zumba uses modern music, new songs always are being added to the list. And Zumba instructors use those songs to create exciting choreography. Zumba music is so popular that thousands of people have purchased albums, such as Zumba Fitness Dance Party, to enjoy outside the fitness studio.

4. Zumba is great for burning fat

Compared to other workouts, Zumba is highly effective at burning fat

A 70-year-old who weighs 150 pounds burns about 270 calories in a 30-minute Zumba class. That’s a better burn than walking, jogging, cycling and even moderate swimming. If you want to lose excess weight and slim down, but you’re not really an outdoor exerciser, Zumba can help.

5 .There’s no guesswork

Not a great dancer? Not a problem.

Zumba classes require no previous experience with group fitness or dance. The instructor tells you exactly what you need to be doing, and class participants are there to mess up alongside you.

Whether your footwork is flawless or a flop, the point is to get moving and have a blast.

Zumba is easily customized

If you’re not terribly flexible, keep your motions comfortable. If you’re a klutz, simplify your footwork. If your endurance isn’t what it used to be, cut out a few steps.

Your Zumba instructor can help you customize your workout to your abilities, so the class never is too tough or too easy. That’s different from one-size-fits-all workouts that might make you feel overwhelmed or under-challenged.

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Syntha 6 Isolate Review

syntha-6 Isolate

BSN Syntha 6 is well-known for its fantastic taste, and has become one of the world’s top selling protein powders. However, some purists have argued that it is not fast absorbing enough for post training, and contains too much carbohydrate. As a result, BSN have hit back and released it, a stronger, leaner, faster version of the regular Syntha 6.

Ingredients

The ingredients are far simpler than the regular Syntha 6. It contains a blend of two different protein isolates, whey (WPI) and milk protein. This is an industry first, in which a company has released an isolates only protein blend. The other ingredients present are just for flavouring and mixability. In each 38 g serve of Isolate, you get around 150 calories, 25 g protein, 7 g carbohydrates, and 2 g fat.

Effectiveness

It is an even better product than the regular Syntha6 for meeting your daily protein requirements. With its high whey protein isolate component, it is also excellent for post workout recovery. As with all proteins, you are unlikely to see immediate gains. However, after consistent use and training, muscle and strength gains should be expected.

Taste & Mixabilty

The regular Syntha 6 has a huge following because of its premium taste. I am happy to report that people familiar with it will not be disappointed with the taste of Syntha6. SIt tastes and mixes every bit as well as the regular Syntha 6. The texture is thick like the origina. However it is not as smooth, a characteristic of milk proteins. For those unfamiliar with the original Syntha 6, the taste of it  is amazing, probably one of the best protein powders around. However, unlike the original Syntha 6, there is currently only a limited range of three flavours. Chocolate, vanilla, and strawberry.

Benefits

Synth 6 Isolate provides both fast (whey protein isolate) and slow release (milk protein isolate) proteins. This makes it an excellent all round protein for use immediately after training, or during the day. The fast proteins will make it into your muscles very quickly, to start rebuilding, while the slow release proteins will protect your muscles from catabolism and sustain muscle development over a longer period. This together with the awesome taste of what you would expect from BSN, makes Synth 6 Isolate a real winner.

Negatives

Despite being a protein isolate, Synth 6 is still relatively low in protein content. With the industry standard of around 90% protein for a protein isolate, it is well short of this with a mere 66% protein content. So even though Synth 6 Isolate may be sort after by many people, it may not be wanted by those wanting a purer power.

Verdict

Although it may not be the purist protein isolate available on the market, it is by far one of the best tasting. If you are looking for something that tastes just as good as the original Syntha 6, but with a fraction of the carbs, then be sure to add Syntha 6 Isolate to your next shopping list.

Cellucor C4 Pre Workout Supplement Review [September 2017]

cellucorc c4There are a lot of pre workout supplements available to bodybuilders and strength athletes. Some of these work great and others don’t work well at all.

Some give you a nice steady boost of energy and some give you the jitters and leave you crashing hard after it wears off. One pre workout supplement that I have been using for the last 2 week is Cellucor C4 which i will review below.

C4 Pre Workout Supplement Review

C4 pre workout supplement has given me a great boost of energy that helps me power through my workouts. The energy comes on pretty smooth and lasts for about an hour. Its does not feel like a nervous energy but instead a more intense focus type of energy which is nice! It has also increased the intensity of my pumps as well which is very nice!!

Do You Crash As It Wears Off?

Not at all in fact once the C4 starts to wear off I really noticed no crashed feeling or any other negative affects.The tingle feeling in my skin slowly goes away and I go right back to feeling my normal self. It really comes on and goes away very smoothly.

Side Effects

About the only side effect I have noticed is that it makes my skin tingle which is normal for many pre workout supplements. I also seem to have gotten used to the 1 scoop dose rather quickly and had to increase it to 2 scoops to get the desired effect. It has not upset my stomach at all!

Does It Give Good Pumps?

To be honest the pumps that C4 provides are not as strong as other pre workout supplements, with that said my focus is more on the energy then the pump. But if you are pump focused then Cellucor C4 might not be your best choice.

How Does It Taste?

The taste is actually not bad, watermelon was a little funky as was pink lemonade but nothing to bad. My favorite is the Blue Razz and fruit punch. They all have a sort of tang to them but mixed with 6 ounces of water its pretty easy to slam without any required effort.

What Flavors Does it Come In?

  • Fruit Punch
  • Orange
  • Blue Razz
  • Pink Lemonade
  • Watermelon

How Much Does It Cost?

The average retail cost for Cellucor C4 is about $29 for the 60 serving container and one of the best ways to find the best price is to Buy Cellucor from illpumpyouup.com or  amazon.com as they always tend to have the lowest pricing and low shipping costs compared to many other online retailers!

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Verdict: I would Definitely Recommend Cellucor C4 To Anyone!

If you are looking for an affordable pre workout supplement that will give you smooth energy level transitions and be easy on your stomach then I would have to recommend Cellucor C4. While it is not the only pre workout supplement on the market in my opinion it is one of the best!

Remember to check with your doctor before taking any pre workout stimulant!

Bulking on a Budget Meal Plan

supermarket - man on a budget buying foodIf you are looking to gain muscle and bulk up but don’t have a ton of money to put into the effort fear not I am hear to give you some tips that will help you bulk up and gain more muscle on a budget!

Build Muscle On A Budget Plan

  • Spend You Money On Food Not Supplements!

The very first thing i want to tell you is that you do not need to spend a ton of money on supplements. About the only thing you need is a good whey protein powder, some BCAA and a good multi-vitamin. An optional supplement would be creatine which is pretty cheap.

Shop around online and look for the best deal on the supplements i prefer shopping at amazon since they have good prices and free shipping.

  • So What Foods Can I Eat To Bulk Up On a Budget?

The first thing you want to do when bulking on a budget is stick to foods that offer  the most bang for the buck! Foods that are high in protein, calories and good carbs are what you are looking for. A few of my favorites are down below.

Affordable Protein sources

  • Rotisserie Chicken
  • Ground Beef
  • Tuna
  • Eggs (hard boiled or fried)
  • Milk

Affordable Fat Sources

  • Peanuts/mixed nuts
  • Olive Oil
  • Peanut Butter
  • Cheese
  • Butter

Affordable Carbohydrate Sources

  • Oatmeal
  • Bulk Brown Rice
  • Potatoes
  • Red Beans
  • Whole Grain Bread
  • Broccoli

You may think of more but these are pretty much my staples that i use each week. For example i will take 1 lb of ground beef, some brown rice, a can of red beans and some broccoli and make this recipe total cost is under $10 and it will last a few days.

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  • Be Smart Where You Shop

Also make it a point to go to stores like Aldi that offer off brand name products at very low prices. You would be shocked at how cheap Aldi has oatmeal, whole grain bread, olive oil, peanut butter and some other basics like canned red beans. The savings really add up quickly when buying multiple items!

  • Use Coupons and Maximize There Value

I hate looking through coupons but its worth it, and they will really save you money on the days when you can double coupons up. These are the times i will but some of my staples in larger quantities and stock up on them. It will only take you an hour or so to look through and clip coupons so just do it!

  • Find Ways To Get Things At a Lower Cost

For example go to the grocery store around closing time and  Ask the manager if you can get rotisserie chickens at a discount if you buy 3. Chances are he will offer them to you at a lower cost because they will generally discard them after closing time. I often get 3 chickens for $3 each, cut them up and freeze what i wont need.

Honestly it just takes a little effort and creativity to keep you bulk up diet affordable. It might take a few weeks to get used to but once you have it down you will be happy at how affordable eating to gain muscle can be!

Best Pre Workout Supplement for Beginners

pre workout for a beginner

 

As i mentioned above everybody will react differently to supplements so its best to try a few and see what ones you like and give you the results you are hoping for.  however with that said there are three pre workout supplements that i really like the are listed below .

Here are 3 Best Pre Workout Supplements For Starters

 

  1. Cellucor C4

  2. Controlled Labs White Flood

  3. Muscletech Nuerocore

What Is a Pre Workout Supplement and What Does It Do

It is basically a stimulant formulated to give you energy to power you through your workouts, the energy usually comes from caffeine and other herbal compounds. Many pre workouts are also formulated to help your mental focus as well as boost your energy. Most of themon the market today also contain nitric oxide boosters that help improve circulation and the muscular pumps you get during the workout. Bottom line they will give you extra energy and more pumps.

What Are The Benefits

The main benefit of is the extra energy that it gives you for your training. This extra energy can help you workout harder and more intensely. Some users claim that the pre workout gives them extra strength as well, however  supplements affect us all differently so do not expect the same results as your buddy got!

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What Are Some Negative Side Effects

In my opinion the biggest side effect is also one of the benefits, the training intensity. At times the energy pre workouts give you is so great that you feel like you can keep in training even though you have past the point where you should stop. Doing this to often can lead to over training and loss of strength and muscle gains. So use them wisely and stick to your normal routine and do not do more sets no matter how energized you feel!

Another negative side effect is that if you take them late in the evening you might have trouble sleeping. This is a major problem because our muscle grow and repair while we sleep so it makes no sense to train hard in the gym and lose out on the recovery process!!

The last side effect is that over use can damage the adrenal glands in the body. This is not something that will occur right away but after prolonged use over a long period of time it can cause trouble. The best way around this is to cycle on and off of them, generally take 2 weeks off when you feel you have built up a tolerance to the stimulants in them.

Or do what i do and only take them when you feel tired before a workout or when your training is going to be very demanding. I generally only use them on deadlift and squat days to give me the extra energy i need to complete my sets. Other then that I go stimulant free unless my butt is dragging that day!

What to Eat to Gain Muscle Fast?

food to eat to gain muscleWhen it comes to gaining muscle mass and increasing your your diet is just as important as the training your do in the gym. Like the old saying goes you are what you eat and when trying to pack on lean muscle you need to know the best things to eat for muscle gain, lets go over some of the best foods for growing muscle below!

Five Of The Best Protein Based Foods For Muscle Growth

1. Eggs– Hands down the best source of protein you can get the egg has the right amount of leucine a critical amino acid. A whole egg has 1/2 gram of leucine. Eggs also have about 7 grams of protein per egg as as well as vitamin A/E/D. They are also cheap and can be made fast and easy making them the perfect bodybuilding food!

2. Bison Meat– Bison is buffalo meat and is a great for building lean mass. It is naturally low in fat with about 2.0 grams per serving and high in protein. Besides being high in protein and low in fat bison meat also has 70% more iron then beef and has a large amount of Omega3 fatty acids. It can be a bit more expensive then beef but offers a lot more for your money!

3. Wild Salmon– Salmon is a great source of Omega3 fatty acids as well as protein, an average serving of salmon has about 20g of protein  per serving. You can eat farm raised salmon but be aware that because of the diet they are fed they will be very low in Omega3 fatty acids. Salmon is also very high in vitamin D.

4. White Meat Poultry– Both chicken and turkey provide you with excellent sources of protein while being low in fat.The benefits they offer are not much more then the protein and low fat. If yo are concerned about fat content turkey meat has near zero fat while chicken has a few grams of fat per serving.

5. Low Fat Cottage Cheese– Low fat cottage cheese is a great protein source but one that is not talked about that much. It is hard to believe considering that just 1/2 cup of low fat cottage cheese has about 16g  almost no carbs and very little fat. You can also sprinkle e whey power on it and add some fruit slices to make it a tasty high protein snack!

Good Sources Of Carbohydrates For Gaining Muscle Mass

No good list of good bodybuilding foods would be complete with out looking at carbohydrates. Without good carbohydrates in your diet you will not have good energy to get through your workouts and the protein you ingest for muscle growth will end up being used for energy.

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Five Of The Best Carbohydrates Sources For Bodybuilding

1. Quinoa– Quinoa is a grain that is imported from South America and is loaded with complex carbohydrates. The nice thing about Quinoa is that it is also high in protein and low in fat. One cup of Quinoa has about 9 grams and 250 calories and roughly 45 grams of complex carbohydrates. It is also a great source for magnesium and Iron!

2. Lentils– Beans are a great source of complex carbohydrates that many of us forget about! Beans also offer a fair amount of protein per serving as well making them a good all around food. Some of the more popular beans that offer good complex carbohydrates are navy Beans, Black Beans,Kidney Beans and Garbonzo Beans.

3. High Fiber Breakfast Cereals– This one is not mentioned to often but high fiber breakfast cereals are often packed full of both fiber and complex carbohydrates. Just make sure to check the label to make sure the sugar and sodium levels are acceptable as some mass produced cereals can be high in one or both of these!

4 .Barley– Barley is a great source of complex carbohydrates and it is also very low in fat (less then 1 gram per serving). Barley only down fall would be that it is low in protein content. That however can be made up for by increasing your protein intake or sprinkling some whey protein powder on it.

5 .Whole Grain Health Breads– There are so many breads now that are made for people wanting to avoid starchy carbs. These are often loaded with fiber and complex carbohydrates. As an added benefit many use a nut base so they are high in protein as well. Some of these breads often have 10 grams of protein or more per slice along with tons of complex carbs. The nice thing about them is they are easy to eat and can be made into a many types of sandwiches giving you a one two protein/carbohydrate punch!

Bodybuilding Diet for Beginners: Workout Meal Plan For Gym Or Home

Bodybuilding Diet for Beginners - vegies and proteinsIf you want to gain more muscle mass and get both bigger and stronger you have to eat the right way and ingest about 25 calories per pound of body weight. The old school of thought was to eat as many calories as possible and eat anything to get those calories. Sadly all this did was make alot of guys weigh more but the weight was primarily fat not the muscle gain they wanted!

Avoid The Wrong Weight Gain methods Or You Will get Fat

The reason that so many guys fail at weight gain and end up looking fat is because so many guys turned to weight gain products or ate to much of the wrong thing in order to get their calories. Eating the right types of calories is very important because you literally are what you eat. For example 5000 calories from fast food and candy is way different then 5000 calories from chicken, fish and vegetables. Get it!

How Much Should You Eat To Gain Mass Fast

As I mentioned above in order to gain weight a good place to start is by eating about 15-25 calories per pound of body weight through a combination of solid foods and bodybuilding supplements, i recommend starting at 15 and adjust from there. But you also need to break these calories down into the kinds of calories you are eating, protein, Carbohydrates and Fats.As a general rule of thumb your diet should be 40% protein, 40% carbohydrates and 20% fat. Try and keep your fat intake limited to unsaturated fats if possible. You can always adjust this breakdown to tailor more towards your body and metabolism rate.

Critical Nutrient Information

In order to make it easier you need to know how much a gram of each nutrient equals. This will make planning your meals much easier. Below is a caloric breakdown of each nutrient.

Protein  1 Gram = 4 calories

Carbohydrate 1 Gram = 4 calories

Fat 1 Gram = 9 calories

Eat Frequently Throughout The Day

Try and split your meals up into about 7 or 8 meals per day, this is assuming you are sleeping 8 hours a night and up for 16 so you eat every 2 hours. Each meal does not have to be huge, it can be a protein shake or other snack type food. But make sure you get in a good breakfast lunch and dinner and fill in the gaps with healthy foods with adequate levels of protein and carbs.

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Here are Some great Bodybuilding Foods To Help You Pack On Mass

Stay Properly Hydrated At All Times!

Aside from eating the right foods in the right amounts you also need to make sure you drink enough water. After all our bodies are almost all water and the more muscle yo pack on the more water you need. If you are under hydrated your muscles will not be as full as they could be and water also helps your body absorb protein. As a good rule of thumb an ounce of water per pound of body weight is a good amount.

Keep Track Of What You Eat And When you Eat It

Make sure you keep a food journal listing what you eat each day. It might sound like overkill but when you are eating alot of food it is easy to forget what you ate. This can lead to under eating or over eating both of which are not good for adding muscles mass as fast as possible. Your journal can be a simple notebook, does not have to be fancy just something you can reference!

Stay Consistent and Keep Your Diet Varied

Eating a properly balanced diet that is both high in protein and complex carbohydrates while being low in saturated fat can be tough and many guys find themselves stuck in the rut of eating the same boring foods. When this happens it is hard to stick to the proper diet and your gains can be slowed. To get around this issue pick up a dedicated Body Building Cookbook Like The Anabolic Cookbook By Dave Ruel that has over 200 delicious and easy to make recipes all designed to help you gain muscle mass fast!

I have a full review on The Anabolic Cookbook Here

Check it out and see how it can help you pack on mass fast!