Latest Posts

The Best Foods To Eat Before Bed

Are you sleep deficient? Have one of these snacks at night-time!

We all require a well and proper Sleep for the assurance of good health and thus a well-balanced life. Getting proper sleep will make us work more actively, diligently, willfully and efficiently. We feel good, fresh, lively and healthy after having a proper sleep. Sleep has a significant role in your overall health. When you sleep, there occurs reconstruction of your blood vessels. But, if you do not get adequate sleep or feel difficulty when trying to sleep, then it may lead to serious health problems including diabetes, stroke, heart disease, kidney impairment. Furthermore, Sleep deficiency can result in a lack of concentration due to which you might not be able to accomplish your normal tasks with all your will. As a whole, lack of sleep greatly impact the way you eat, think, speak or even work, etc.  We all know that there are some tasks that influence our sleep. Examples of these include consumption of alcohol, or sighting at lively screens right before going to bed. In addition, some foods are there which can help you to fall asleep earlier and easier. Well, this thing is not very popular yet workable and applicable for desirable results. Make your sleep of good quality by consuming the below mentioned recommended foods as your bedtime snacks after having dinner:


Cherries influence the higher associations of passion and love, but these are also considerable for letting you sleep early. Cherries have the sleep-activating chemical called melatonin. Though, an older cherry will not be able to do so. You need not consume the higher amount of sugar containing varieties of cherries. Rather, consume some bitterer varieties of this fruit.


Turkey contains magic in it as it induces sleep so powerfully. In fact, this meat consists of higher quantities of tryptophan which assist your brain in activating melatonin and serotonin thus letting your body to sleep rapidly. Try to consume it with whole-grain bread as carbohydrates do have some amounts of tryptophan in them.

Cereal and Milk

Usually, we consume cereals in our breakfast. But, it is not necessarily mean that you cannot consume them when going to bed at night. The reason behind this suggestion is that carbohydrates aids you to sleep rapidly. There is also a considerable amount of tryptophan in Milk which makes it the best match of your cereals to be taken at bedtime. Anyhow, you need to be slightly thoughtful in picking up the right type of cereal for consumption, so keep those sugar-containing cereals aside and choose the nutritious one for yourself.

Jasmine Rice

A dish full of jasmine rice might not appear to be the most tempting snack for late-night but is one of the best recommendations in order to sleep sooner. In particular, Jasmine rice has a high glycemic index, which means that your body will digest it a bit slowly, freeing sugar into your blood vessels gradually than other foods. According to studies, consuming jasmine rice at bedtime makes you get to sleep quite easily.


Seven Mass Building Tips For Beginners

Mass building is a vital part of strength and stamina building. Through mass building, a toned, excess fat-free and vigorous body could be obtained. The bodybuilding experts share their tips and knowledge on muscle building for beginners. In the gymnasiums, instructors guide the gym goers to help them achieve muscle and the body that they want.

These seven tips, of the several others, are sure to help beginners in the mass building:

  1. Sleep

Sleep or taking rest is a vital part of the mass building. If the body isn’t relaxed and a person doesn’t get his/her regular sleep, then it’s not going to help them in the long run. Some people cut down on their sleeping hours and devote the time to exercising, but that doesn’t seem like a good idea. Only a fresh and healthy mind could lead to a healthy body. And also provide stamina for the physical workout and mass building.

  1. Workout at home and Gym

You’re not building any mass if you are not doing any physical exertion. To stay fit and build mass, workouts are a must. It could be going to a gym and doing exercises on heavy machines and following different other exercises that don’t need heavy machines like squats, crunches, deadlift, pushups, shoulder press, etc. As a beginner, it is advisable to not lift way too heavy weights. Lightweight dumbbells are highly advised to start with, as the first step of mass building.

  1. Follow a routine

You just can’t start off as a beginner and do all kinds of workouts and that too without a count. You need to have a proper routine provided to you by an expert. This would let you know the exact exercises that you need to do as a beginner, the count of sets and number of repetitions of the sets. Usually, the building of mass workout start off as baby steps and go on increasing with the passage of time.

  1. Know your exercises

Beginners must know the exact form of the exercises and do them right. They should know what type of exercise is meant for which muscle of the body. For building mass, an all body workout is necessary. Thus, different muscles should be worked out on different days of the week.

  1. Eating healthy

While physical activity and good health lead to the mass building; the essential part which has to be taken care of along with the physical activity is eating healthy. For beginners wanting to build mass, consumption of proteins is essential. Proteins are abundant in fish, chicken, eggs, milk, dry nuts, dairy products, and vegetables. There are alternatives to a natural form of protein available in the market as protein shakes. If one cannot consume enough protein that is required for natural products, they may want to opt for consuming protein shakes along with natural products. Cutting on junk food would help in a mass building too as a part of healthy eating.

  1. Calorie count

To build mass, one should have a count of the calories he consumes. The calorie intake should be more than the calorie burnt. One can track the calorie consumption through calorie calculator. Mostly those who are very active burn more calories so to keep the surplus they should consume even more than that.

  1. Motivation

This is the major part of doing any job. Mass building is a long process, and the results are achieved over a long span of time. One should stay motivated and calm to see the results and shouldn’t give up on it.

The Best Muscle Building Techniques

Building muscles is what trends today. To get a good physique and a good look people tend to go to gym and build muscles. But it is not as easy as it looks. You don’t only have to rely on exercise but you will have to change your diet too. So we will be discussing what you can do to increase your muscle building.

  1. How to get big muscles with less workout?

As a beginner, every workout will be very much difficult for you and it will increase protein storage in the body. However, if you are at the moderate level of exercise, you must focus on which muscles will get large quickly. Chest, back, and legs are the quickest in building muscles. You must do two or three sets of eight repetitions with one minute of rest in between. Do squats, pushups, bench presses, deadlifts, and dips.

  1. More proteins more muscles

More proteins your body store more your muscles grow larger. The body uses proteins to make hormones and for other uses too. This results in less protein availability for muscle building, so you require lots of proteins in muscle building.

How to increase the protein intake?

  • Have a shake: Lifters should drink a shake which contains amino acids with carbohydrates before a workout as it increases their protein synthesis. Rather than drinking it after the exercise, you must have a drink before exercising. To be exact, your shake must contain six grams of amino acid and 35 grams of carbohydrates. According to research by Kevin Tipton, an exercise nutrition researcher, exercise increases the flow of blood to the whole body especially muscles involved in a particular exercise so drinking a shake containing proteins and carbohydrates before working out will lead to the greater flow of proteins to your muscles.
  • Eat meat: Meat contains proteins which are required for muscle building so eating meat will assist muscle building as you are doing exercise, so you will be gaining muscles more easily. The maximum amount your body can use in a day of proteins is 1 gram per pound of your weight. If you weigh 150 pounds, you will need 150 grams of protein every day.
  1. Drink more water

Drink plenty of water. It is required to remain hydrated all the time as exercising causes sweating.

  1. Take carbohydrates

After you workout, meals with carbohydrates increase your insulin levels which as a result slows down the protein breakdown. So if you take a meal after exercise which includes high levels of carbohydrates, you will rebuild muscles faster.

  1. Stop missing workout

You should not miss any workout. Muscle soreness is a part of bodybuilding so it should not be your excuse for not getting to the gym. You must be firm on your vision of body building.

  1. One day of rest

You must do a full day exercise and after that take a day off. Protein synthesis increases immediately after weight workout for up to 48 hours as your muscles grow when you are resting and not when you are exercising.


Follow Floyd Mayweather Supplements And Exercises And Get A Perfect Body

The craze of bodybuilding is at its peak in recent time and today people are going crazy about the various supplements and their benefits. Supplements along with a proper diet are believed to be the panacea for body building. The real essence of the body building is in the labor that is put in inside the gym and therefore anyone who wants to attain a perfect fitness should look forward to instill the quality of patience, dedication and hard work in their life to get a perfect body. Celebrity body builders are a sort of inspiration to anyone who wants to make a muscular body. Every celebrity inspires some or other people and who could inspire better than probably the best of all time the world heavyweight Champion the one and only Floyd Mayweather. The man is second to none when it comes to fitness and inspires millions across the globe to get ripped and make a body like him.

The various ways

Boxers are seen as the toughest and most powerful of all bodybuilders. Their one solid punch could make you visit the hospital. To get a perfect body like World champion it is quite advisable that you in the first place take the help of mass gain supplements. The supplement should be such that helps you to gain almost 30 to 35 pounds within a month. Floyd Mayweather supplements used by him made him gain weight within no time, this helped him to lose the weight and convert it into muscle mass.

One of the most popular supplements that Floyd is believed to have consumed for building the body is Elite Test 360. This one is in the form of pill and helps to boost strength of the body by converting fat into muscle mass. The supplement is believed to give the muscles size and increase their definition while working on significant areas for putting mass weight.  The best thing about the supplement that you can achieve is that it fights fatigue and helps you in getting significant energy for pulling up heavy exercises with ease.

Some of the simplest exercises that you can implement in your workout schedule for enhancing your muscular look to a greater extent –

Rope jump – One of the best and most suitable exercises of all time, rope jump helps you to get your body in shape. The jumps are quite effective and works on whole body, you get the ability to tone your muscles and make them even more perfect.

Crunches – The word crunches seem quite simple but the exercise has greater advantages. The different types of crunches like side ones, the upper body crunches, the bicycle crunches and the leg movement crunches help to a great deal in strengthening the abdomen and make it look even more ripped.

Pull-ups – if you ask as what is the most satisfying exercise, every wrestler would reply a same answer. Pull-ups are highly popular among the people who are active in bodybuilding and it gives your biceps and shoulders an almost different look, one that is heavy and strong.