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When you’re thinking about building muscle, it’s easy to assume you need to start carting around massive tubs of whey supplements (perhaps while wearing a mesh tank top). Don’t get distracted by this protein powder propaganda. You can get plenty of muscle-building nutrients by adding the right foods to your diet. These 11 basics are foundational elements for every meal of the day, ideal for boosting energy and speeding muscle recovery before and after the gym. (What you wear there is still up to you.) 1 GREEK YOGHURT Packed with muscle-nourishing nutrients, Greek yogurt is the ideal workout partner. “It’s a good source of protein, calcium and vitamin D, which are good for muscles,” says Ilyse Schapiro, a registered dietitian with practices in New York and Connecticut. “Vitamin D is definitely important for your bones—you need strong and healthy bones to sustain muscles—and it impacts protein synthesis. People with low vitamin D levels have been shown to have decreased strength and grea...

Let’s start with the muscle belly. This is the middle of the muscle, where it’s biggest. “Some people are born with thicker ones,” says Somerset. “This can make the abs look more pronounced since there’s a higher peak on each one.” Guys who look like they lift heavy yet have never actually picked up a barbell are often blessed with these types of muscle bellies. It’s easier to see their abs because the highest point of the muscle is plumper, he explains. If you have thinner muscle bellies, on the other hand, your abs will appear flatter. That’s because the peak of each abdominal muscle is lower, says Somerset. Your tendons - which attach muscle to bone or muscle to muscle - play a big role in your washboard’s appearance, too. They can determine if your abs appear farther apart or closer together. If you’re born with longer tendons, there will be larger gaps between each ab muscle. Shorter tendons, smaller gaps. To put this in perspective, think about your calves. Do they sit high on th...

This article discusses ways to prevent illness and disease, in addition to exercise. BEYOND EXERCISE: Without question, the most important positive action you can take to prevent illness and disease is exercise. Exercise prevents a long list of diseases that can cause chronic or severe illness, disability, and even death, including cancer, heart disease, stroke, high blood pressure, vascular disease, diabetes, obesity, and osteoporosis. Exercise also prevents mental health illness and disease disorders, including depression, anxiety, and stress. While some of these disease processes can be reversed with exercise and healthy life-style, some cannot. Preventing them from starting is the number one goal. NOT SMOKING The most negative lifestyle behavior is smoking. Smoking contributes to the development of almost all diseases, notably cancer, heart disease, high blood pressure, high cholesterol, diabetes, and asthma. Smoking has the following negative health effects: lowers immunity, makin...

But what if we told you that celery is just one of up to 20 foods that have the same effect? According to a list published in The Sun, raspberries, kale, apples and lettuce are among the fruits and vegetables that could be said to contain zero calories. That’s right: zero, nada, zilch. The idea is that due to these foods’ high water content, they contain less energy than it takes to consume them. (Note: chewing and digesting doesn't count as exercise) Dr Donald Hensrud from the Mayo Clinic breaks it down: “Foods that contain few calories, such as celery and other non-starchy vegetables, provide a small number of calories but still require energy to digest,” he says. “That means it is theoretically possible to have a negative-calorie food.” He does add, however, that here are no reputable scientific studies to prove the theory actually works. “[But] even if non-starchy vegetables are not negative-calorie, they are still low-calorie, and a smart choice to include in a predominantly p...

Most people are ignorant of ways to take good care of their body, this article is here to help you locate the right one and some places you could get it. Great and fantastic health and personal beauty care product are here, just  check here  and locate where the health and beauty category and select your desire option.

Hygiene is one of those things everyone is expected to know but no one ever talks about, and there's more to it than just wearing deodorant and rinsing with mouthwash. You probably remember that Sunday afternoon when your dad pulled you aside and taught you how to shave like a man. Unfortunately, this is about the only formal lesson you got in personal hygiene and grooming. From that point on, you were on your own. Perhaps this is all a big conspiracy put on by the makers of Axe Body Spray; they want to ensure that guys have no idea how to avoid smelling like sweaty apes without dousing themselves in cologne and deodorant. Or maybe it’s just not very cool for bros to sit around and brag about their personal hygiene. Either way, there are some serious personal hygiene tips and habits that are missing from the average male’s daily routine. HERE'S WHAT YOU MUST DO DAILY: Inside Your Mouth. The freshness of your breath is the ambassador of your words. You could be whispering the sw...