10 Top Affordable Protein Sources

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10 Top Affordable Protein Sources

1.       Canned Tuna [40g protein per can]

2.       Eggs [6g protein per egg]

3.       Pork Mince [20g protein per 100g]

4.       Chicken Breasts [31g protein per 100g]

5.       Frozen Wild salmon[25g of protein per 100g]

6.       Peanut butter [23g protein per 100g | 5.3 protein per serving]

7.       Greek Yoghurt 2% [10g protein per 100g]

8.       Milk 3% fat [8g protein per cup]

9.       Canned giant beans [6g protein per 100g, 15g per can]

10.    Whey Protein [1 scoop of whey is 25g in which around 20g, depending on the brand, is protein] At two scoops a day a 10lbs container will last you around ten weeks.

 

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It doesn’t matter if you are a professional athlete or a beginner, you can make mistakes in a process of developing muscles. Nobody has a warranty from making mistakes. But the thing you can do is to minimize your mistakes by learning from them.

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It doesn’t matter if you are a professional athlete or a beginner, you can make mistakes in a process of developing muscles. Nobody has a warranty from making mistakes. But the thing you can do is to minimize your mistakes by learning from them.

For sure, training your abs you avoid carbs and exercise in a gym, but it’s not enough. If you still make mistakes in workout routine, you will hold your abs hostage.

 

Mistake 1. Training abs every day.
Abs muscle is just one of the muscles in your body, and you should treat it like all other muscles. The point here is that all muscles in your body need time to recover after a hard workout, and abs can’t be an exception. If yesterday you did your max, and now you feel not so exhausted and you are ready for the new height, it doesn’t mean you should do it. Your muscles need recovery and time to grow, so give them some rest.

 

Mistake 2. Performing only isolation ab exercises.
Doing isolation exercises is not enough. Don’t forget about compound exercises as well. You can perform deadlifts, squats and overhead presses to engage in the workout every part of your muscle.

 

Mistake 3. Not keeping a diet.
You can’t get ripped abs, if you don’t keep a diet. That’s so simple. To have visible abs you have to lower body fat percentage. You can do thousands of exercises, but if you don’t keep a diet, you’ll never get the six-pack.

 

Mistake 4. Focusing only on abs.
Your abs muscles are just a part of the area you have to develop. Don’t forget about exercises on lower back and training abs in more than just one angle.

 

Mistake 5. Focusing on crunches.
No doubts, crunches are good for your abs, but there are plenty of exercises which are better and more effective than traditional crunches. Don’t be stick to some definite exercises and be creative.

 

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It isn’t rocket science – you want bigger, more toned arms, yet you are not sure where to start. You want to define the muscles, build up your biceps, and make a change that will improve how you look. But how do you get that chiseled look without hours in the gym hanging out with the guys that throw dumbbells around for fun?

 

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It isn’t rocket science – you want bigger, more toned arms, yet you are not sure where to start. You want to define the muscles, build up your biceps, and make a change that will improve how you look. But how do you get that chiseled look without hours in the gym hanging out with the guys that throw dumbbells around for fun?

 

You do not have to live in the gym to build up your arms. In fact, by working out for even 20 minutes a day, you can tone and strengthen your arms more than you ever through possible. Just 20 minutes a day and you could have arms that make you want to wear a t-shirt all year around. All you need is some patience, some dumbbells, and a stop watch. The goal here is not to direct you to specific exercises that you need to do – the goal is to break down the parts of your arm so that you can better understand where to focus, and how to rotate through the muscle groups to give each area enough time to rest between workouts.

Because of the way that the muscles lie in the arms, the bicep – the main muscle at the front to of your upper arm- is one of those muscles that will “bulge” as it develops, giving the look of increased muscle mass. Since that is the goal for most guys, working the bicep can improve the overall look of your arms, and can really give you the start and bulk that you are looking for.

The triceps – the muscles that lies on the back of your upper arm – may be small, but when developed and cut, truly defines your arms, and gives everyone the clear indication that you work out. This smaller muscle may be a bit more difficult to isolate, and it needs to be a specific focus to make sure that you target it correctly.

When developing your arms, it is just as important to work the lower part of your arm as the bicep and tricep. The forearm is not only important for strength, but when special attention is given to this muscle, you will definitely notice the impact. Large, developed forearms scream power, and it takes focus and discipline that make that happen.

The last, but not least part of your arm that should not be forgetting is the deltoid, or the large muscle that lies at the top and over the shoulder. By building up your deltoid muscles, you increase the mass at the uppermost part of your arm, giving your body that increased size and strength look that you are looking for.

 

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How to build an impressive Chest:

The secrets


There are few things as impressive as a strong, powerful chest (pecs). Genetics do play a big part in chest development. However even if you have bad genetics, the following will help you build an impressive chest in record time.

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How to build an impressive Chest:

The secrets


There are few things as impressive as a strong, powerful chest (pecs). Genetics do play a big part in chest development. However even if you have bad genetics, the following will help you build an impressive chest in record time.

Exercises

Always do the maximum weight you can handle in good form with a full range of motion i.e. full contraction and full stretch.

Do the following no more than once every 5-7 days:

Big Chest: Secrets
Bench Press: 3 x 8 reps
Inclined Bench Press: 3 x 8 reps
Declined Bench Press: 3 x 8 reps
Dips 3 x 8 sets – if you can do more, then add enough weight so you can’t go over 8 reps
Military Overhead Press 3 x 8 reps
Cable Crossover 3 x 8 reps

Chest development is also very much dependent on posing and stretching as well as posture.

Posing

Take a look at some classic bodybuilding chest poses and replicate them in the mirror. Make sure you hold the poses for a few seconds and contract your muscles fully. Do this after every set and every workout. Do it 2 more times in the week.

Stretching

Stretching your chest muscles can help with their development. Make sure you stretch your chest muscles in between sets and ensure each rep goes to a full stretch (without injuring yourself).

Posture

Posture is as much as 30% of how your chest appears! Always sit and stand erect, giving your chest out. Over time, you will have better chest development and people will perceive you to have a more aesthetic physique. Many people have a weak back (that they may not even be aware of) and due to this, they stand slightly hunched. If you think this is you, then see a Reflexologist or Chiropractor/Osteopath to fix your back.

How you hod your spine and making a conscious effort to stand erect with your chest out will over time help your looks.

Common mistakes to avoid if you want the ultimate set of pecs!
Build a world class chest like Koosha ToofanOver training – Most people train the chest too many times a week. Aim to train once a week or do the push-ups below if you are away/not near a gym.
Not eating enough protein or carbohydrates – If you break the pectoral (chest) muscles down, you must eat protein to repair & rebuild them.
Not increasing the weight – You must increase the weights you are lifting every week (even if by half a kilo) to get your chest bigger – never do the same weight week in week out.
Pay attention – If something is working, stick to it. If something is not, give it 2-4 weeks and then change.

Keep at it

Chest is one of those muscle groups that can get deflated if you lay off it for a while. This is why it is important to always keep the pressure on – without over training.

Your normal routine should incorporate chest training once a week. If you are going away, on holiday or you don’t have time to train chest, then you must keep the pump by doing the following:

Keep the pump

Do: 30 (or as many as you can do) push ups with hands close together x 3 sets
30 push ups (with your feet elevated about 1/2 metre on a bench/ chair) x 3 sets
30 x push ups with hands as far apart as possible x 3 sets
Do the above twice a week.

 

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