In one of my posts I focused on isolated workouts to get some huge biceps. In this post I will be focusing on some full body workouts, more specifically the ones that I think are the best full body workouts. These workouts are the ones that I use when I feel I am gaining weight and need it gone again. These have worked for me ever since I can remember. This is a 4-week full body workout routine. LET’S GET WORKING OUT!

—Do remember that before any workout you need to stretch—

Stretch Click Here!

First Week

Monday: 40 Jumping Jacks, 15 Push Ups, 35 Squats, 40 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 40 High Knees, 30 Second Plank, 30 Lunges(15 Ea. Leg), 15 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 40 Jumping Jacks, 15 Push Ups, 35 Squats, 40 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 40 High Knees, 30 Second Plank, 30 Lunges(15 Ea. Leg), 15 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 25 Burpees, 35 Squats, 40 Crunches, 30 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 3X)

Sunday: Rest Day

Second Week

Monday: 50 Jumping Jacks, 20 Push Ups, 40 Squats, 50 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 45 High Knees, 40 Second Plank, 36 Lunges(18 Ea. Leg), 20 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 50 Jumping Jacks, 20 Push Ups, 40 Squats, 50 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 45 High Knees, 40 Second Plank, 36 Lunges(18 Ea. Leg), 20 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 30 Burpees, 40 Squats, 50 Crunches, 35 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 4X)

Sunday: Rest Day

Third Week

Monday: 60 Jumping Jacks, 25 Push Ups, 45 Squats, 60 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 50 High Knees, 40 Second Plank, 42 Lunges(21 Ea. Leg), 25 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 60 Jumping Jacks, 25 Push Ups, 45 Squats, 60 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 50 High Knees, 40 Second Plank, 42 Lunges(21 Ea. Leg), 25 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 40 Burpees, 45 Squats, 60 Crunches, 40 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 5X)

Sunday: Rest Day

Fourth Week

Monday: 70 Jumping Jacks, 30 Push Ups, 50 Squats, 70 Crunches and Rest 60 Seconds (Repeat 3X)

Tuesday: 60 High Knees, 60 Second Plank, 50 Lunges(25 Ea. Leg), 30 Push Ups and Rest 60 Seconds (Repeat 3X)

Wednesday: 70 Jumping Jacks, 30 Push Ups, 50 Squats, 70 Crunches and Rest 60 Seconds (Repeat 3X)

Thursday: 60 High Knees, 60 Second Plank, 50 Lunges(25 Ea. Leg), 30 Push Ups and Rest 60 Seconds (Repeat 3X)

Friday: 50 Burpees, 50 Squats, 70 Crunches, 50 Plank Jacks and Rest 60 Seconds (Repeat 3X)

Saturday: 30 Second Sprint (Approximately 50 Yards), 1 Minute Walk (Repeat 6X)

Sunday: Rest Day


Best Full Body Workouts – Ever!

Before I put these workouts together I tried a lot of different routines but they weren’t really working for me. I tried putting different workouts together until I stumbled into this one that I realized helped me lose weight and was toning muscles out. Now if you recall like I have mentioned before, with this routine you will need to eat healthy and believe me you will get that body you are looking for. I know this specific routine helps me a lot when I want to lose weight, specially after the holidays 🙂 If you have any comments or questions feel free to comment or ask below in the comment section.

Now go and get that summer body! I believe in you!

Get Your Summer Body

Onnit Supplements, Foods, and Fitness Equipment for Total Human Optimization.

$100 off all ACE Personal Training study programs with code: GOACEPT

Click Here!
Have you ever considered using the delivered diet meal plans? I know I have because of my busy schedule that doesn’t allow me to prep a meal. With these days that everyone is so sometimes busy it is a good idea to consider these home delivered diet meals. There are a lot of options out there but I will be focusing on two that I have tried before and have done some studying on them. I’m sure you have heard of these before at one time or another. Now let me get started with the Nutrisystem vs Jenny Craig reviews.


When you look into the Nutrisystem you will find that it provides you with programs for different types of dieters and budgets. You will also see that it has separate programs for men and women, there are also vegetarians and people with type 2 diabetes. In each plan you can choose your own meals or choose the Favorites Pack in which the meals are chosen for you.

There are three different levels of service; the Basic, the Core and the Uniquely Yours. Each of these plans are also available for people with type 2 diabetes. After you Subscribe to a Nutrisystem program food is delivered to your house. They have the option of auto-delivery, which is that you will continue to pay for and receive orders every four weeks until you cancel it.
Weight Program

The Cost

The cost may vary depending on which plan you choose. The plans for men are more expensive because it includes more food. Now if you choose the Favorites Pack and if you sign up for auto-delivery you will pay less.

The costs for each plan with auto-delivery and without customize foods are the following:

1. Basic Plan = $9.83 per day or $275 per month

2. Core Plan = $10.55 per day or $295 per month

3. Uniquely Yours Plan = $11.99 per day or $335 per month

The prices above include most meals for the month.

Get 40% off every plan+ Free Bars, Shakes, Turboboosters & FREE SHIPPING!


Most people want to know more about the taste of the food before they buy into it. I know I was one of those people. From my point of view the food does taste really good. But like with any food, some food taste better than the other. I did get to try the fresh-frozen meals and the shelf stable meals and I felt that both of these had a great taste to them. But that is my point of view, everyones taste buds are different of course.

The Support System

All the plans provided by the Nutrisystem include support services, online tracking and pre-designed meal plans. Now when you choose the Core, Uniquely Yours or the Vegetarian Plans you also get access to on-call counselors. Which do not come included with the other meal plans.

Jenny Craig

I’m sure you have heard of this program before, but if not here is a brief description of the Jenny Craig program. Let me start by saying that on this program you will eat 3 meals and 3 snacks each day. You will get choose your food at a Jenny Craig center or by phone. If you follow Jenny Craig at home, also known as Jenny Anywhere, the food is delivered to your door.

The Cost

While in this program you will have to, first, decide between 2 membership programs. Which are:

1) As You Go = In this one you get one consultation with a Jenny Craig consultant per week. Fee is $39 per month.

2) All Access = In this membership you get unlimited support by a Jenny Craig consultant. It is $49 enroll fee and $19 a month.

Do realize this is only for the membership. Now let’s get into the details for the food and shipping. The cost of food can range from $15 to $23 per day. And if you order your food by phone you need to add the cost of shipping which is $29 per package going to the U.S. or Canada. Now if you buy at a Jenny Craig center you don’t pay for shipping.

Since in Jenny Craig it varies per member, to calculate your total cost you will first need to figure out your monthly rate and multiply it by the number of months you will need to be on the program to reach your goal weight. Let’s use my example, I needed to drop 32 pounds and then I choose the As You Go membership plan. My cost would be calculated like this:Diet Program

-My weekly food = $140

-My weekly shipping = $29.95

-The food to volume my meals = $50 (Do note that the cost may vary)

My weekly cost for the program would be $219.95

My monthly cost would be $879.80 plus the $39 membership fee, it would total $918.80

Now let’s say I lose weight at about 1-1/2 pounds per week, I would need to be on the program for about 3 to 4 months. So my total cost to lose the weight would be between $2,756.40 and $3,675.20. Now I’m not saying that would be your cost as well, I just used my example of when I started to try it then realize I was not going to be able to pay for all that. Yours may be less or it might be more, so don’t get scared with my results.


When I tried this program I did get to try a few of the plates and the ones that I got to try did taste good. One of my favorite ones was the Baja Style Chicken Quesadilla. I did try some that I don’t remember the names of but my taste buds did not like. But like I mentioned before everyones taste buds are different.


While on the Jenny Craig program you will have support both by phone and in person at a Jenny Craig center. Many of the consultants are former Jenny Craig members who have gone through the process already and also go through additional training to provide you with support and diet advice. They can help you with setting achievable weight loss goals, address diet challenges and to develop a personalized meal plan.


Conclusion (Nutrisystem vs Jenny Craig)

These two provide reduced calorie, lower glycemic programs to help in weight loss. Like I mentioned before I myself have tried these two programs and can say that both have their pros and their cons. For example the food of both programs was good but I did prefer the food from Nutrisystem and it was more convenient. Also the cost of Jenny Craig was way higher than that of Nutrisystem. But both programs do require to have a good amount of income. As for the support at Jenny Craig was better than Nutrisystem. Jenny Craig provides you with phone support and face to face support with any of the memberships. And in the Nutrisystem support is not available at all the different memberships.

I hope that I was able to enlighten you a little on both of these of the programs and if you want to try one, hopefully I helped to make the decision easier for you. Just keep in mind that everyones program will be different and so will the results. If you have any questions or would like to leave a comment, feel free to do so in the comment section and I will reply as soon as possible. Thank you.

NutriSystem, Inc. NutriSystem, Inc.




Eat Healthy

Click Here!

Hello everyone and welcome to another one of my posts. Here we will be talking about the benefits of healthy eating and exercising. Healthy eating along with exercising will lead to a better all around body. You will feel better about the way you look which in return will boost your confidence and self-esteem.

First we will be focusing on the benefits of healthy eating and exercising then I will be adding some tips for you on how to go about the healthy eating. Let’s get started:

1) Boost Of Energy

Boost Your EnergyEating healthy gives your body the nutrients and vitamins it needs to be able to function at its best. The other day I was reading a health magazine and it stated that a combination of exercise and eating healthy does boost your energy level and help you feel more alert and aware, both mentally and physically. Just imagine having more energy and feeling, how they say, more alive. It is an awesome feeling!

2) Healthy Benefits

A healthy diet consists of fruits, vegetables, whole grains, lean meats and low-fat dairy products. And included with this is minimizing the consumption of sodium, sugar, cholesterol and saturated fat. All of this and a good exercise schedule can reduce the risk of osteoporosis, high blood pressure, some cancers, heart disease and type-2 diabetes. Just to name a few. Amazing what taking care of yourself can accomplish.

3) Diversity

If you would like to make your life more interesting and diverse you should try to include exercise and a healthy diet in your life. Exercise is not the same routines over and over, you can change it up at times and go dancing or play sports. If you think of it more in depth there are a lot of different ways to exercise you don’t have to stick to the same routine for ever.

4) Weight Control

Eating healthy and exercising regularly will help you lose weight and keep it off. But if you don’t have a weight problem it can help you maintain your current weight and reduce your risk of gaining weight as you get older. Talk about walking without running out of breath, I know because I have been through that.

5) Better Mood

Exercising stimulates brain chemicals that help produce feelings ofBetter Mood contentment, relaxation and most important, happiness. Which means that exercising on a regular basis will help you feel better both physically and mentally.

OK now that I have mentioned the points that I believe to be the most important when it comes to the benefits of healthy eating and exercise, let’s get into some tips on healthy eating. Let’s begin with the most important:

1) Eat Your Breakfast

It is very important to eat a healthy breakfast every day, specially on your workout days. If you skip breakfast it can leave you feeling lightheaded while you’re working out. In this breakfast remember to include a fiber and protein rich breakfast to help fight the hunger longer and provide the energy you need to keep your exercise going.

2) Before Your Exercise, Fuel Up

It is important to achieve the right balance of carbs and protein when it comes to fueling up before or after your workout. And by fueling I mean with a snack not a meal. Some of these snacks can be bananas, berries, oranges, grapes, peanut butter and nuts. Click Here!

3) Choose The Right Carbohydrates

Making sure you choose the right type of carbohydrates is important. The ones you should put your focus on the carbs found in fruits, beans, whole grains and vegetables. These types of carbs help you feel full for longer and fuel your body throughout the day. Let me just add that these have the vitamins and minerals you need to keep running its best.

4) Eat More Fruits and Vegetables

Fruits and vegetables aren’t just low in calories and fat but they are also a great source of natural fiber, minerals, vitamins and more other compounds that help your body function properly.

5) Don’t Cut Calories Completely

When you cut down on calorie intake, it usually means that you are trying to lose weight. Cutting calories is a key part in weight loss, but it is possible to go to far. When you are on a diet to lose weight you should never feel exhausted or ill. If you do feel this way it is a sign that you have cut way too many calories.

6) Protein! In Snacks and Meals

Healthy SnacksProtein is key in a healthy diet, reason being that it is essential for building and repairing muscles. This way you can enjoy the benefits of your workout. Protein is needed to help maintain your body growing, keep it maintained and it also keeps your body repaired.

Balanced Health Plan & Workouts

Eating a well-balanced diet can help you get the calories and nutrients you need but it’s not as simple as choosing fruits over donuts. You need to get the right types of food at the right times of the day. Remember that the key is learning to listen to your body, it knows best. Also, always keep in mind that the right balance of protein, carbohydrates and other nutrients can help fuel your body for your exercises. I will have below some links that will help you out with all of this. I know it is not easy but luckily there is help out there and that is what I’m trying to do for you. I hope this post helps you out and like I always say, don’t hesitate to leave your comments below. Check these links out below, they will help you out greatly. They do work, but don’t take my word for it.

Thank you.

Get Skinny with 20% Off Sitewide at when you spend $50 or more.

Get a Free Blender Bottle When You Buy a Skinny Smoothie™ or Skinny Shake® Gusset or Tote

Full Body Workout


Hello and Welcome! In this topic we will be focusing more on the benefits of a full body workout. In Previous topics I spoke on the focus of one part of your body at a time, this was because we were focusing on making that muscle bigger. On this one I want to try and help out those people out there who really don’t have time but do want to gain muscle and look better in front of the mirror. Now without further a do, 6 of the best benefits of a full body workout:

1) Strength Increase

Increase In StrengthIf your goal is to Increase your strength it is important to use movements that allow you to use the most weight. These are called compound exercises, they are workouts such as squats and deadlifts and many more. These are full body workouts because they require the most total body effort to execute. If you do these exercises you will be challenging your body to continuously and effectively build strength.

2) More Flexibility

I know a few reading this will think they don’t have time to workout at all, Flexibilitylet me tell you that that is wrong. If you can spare 30 minutes before your shower or during the day that is all you need. This is exactly what full body workout does for you. By training your entire body as one unit you are able to stimulate the same muscles in one workout that might take 2 or more isolation based workouts.

3) More Muscle Building

I know that by focusing on one muscle group at a time you can grow that muscle, here is the thing, only that muscle will grow though. By doing full body workouts you will be working out your entire body and all of your muscles not just one. With full body workouts you are targeting more muscle groups at once for increased muscle growth.

4) More Calories Burned In Less Time

Yes it’s true, you burn way more calories in a full body workout as opposed to just doing an arm day or back day. Major muscle groups working together in exercise require more energy to coordinate movement thus burning more calories. Unlike exercises that only workout 1 or 2 muscles at once.

5) Workout Efficiency

Full body workouts stimulate the same muscles using 1 exercise Workout Efficiencyin lieu of multiple exercises. If you can only workout 2 or 3 times per week, you can work each muscle more often and efficient if you do full body workouts. If you focus on the one muscle workouts you might only able to do legs, arms, back etc. once each week. But full body workouts let you repeat bodybuilding reps those 2 or 3 times per week using the same muscles.

6) There Is Variety

A lot of people stop working out because they get bored. Full body workouts let you choose any workout or type of workout you wish. There are a lot of choices out there. You can do free weights or weight machines, cardio machines, calisthenics or aerobic dance routines such as zumba. The more fun you have doing the workout, the longer you will workout in each exercise.

7) Greater Muscular Recovery

Yes you read that correct, full body workouts increase muscular recovery rates. One reason why some people don’t get progress from their workout is because they are not recovering from workout to workout. This is why full body workouts are perfect, you will get at least 1 day off in between each workout session which in return will help on the muscular recovery.

8) Workout At HomeWork Out At Home

If you don’t have time to go to a gym then full body workouts are perfect for you because you can do these at home. Since full body workouts can be done with your own body weight and no need of machinery or weights, these can be done right before a shower or any time of the day. Which can be perfect for those of you that can’t go to a gym or don’t have the time to go then I would suggest full body workouts done at home.

9) Help In Fat Loss

Burn More CaloriesIf fat loss is what you are looking for then full body workouts are perfect for you. Full body workouts make the ideal fat loss workout set up because they will get each muscle group working out at least twice a week (depending how often you do them) and won’t ask too much from your body when it is time for recovery. It is an important combination because the risk of muscle mass loss on a diet is high for not working out enough or over working them out. Thus making the full body workout the right compromise between the two issues.

Full Body Workout Conclusion

After reading more into it and testing it out I have come to the conclusion that I myself like full body workouts better. I do do the isolated workouts every now and then when I want to focus on one muscle group only. But I have notice loss in weight from these full body workouts and also noticed that I sweat a lot more than when I do the isolated workouts. If you are in doubt go ahead and give some full body workouts a try and let me know what you think about them in the comment section below. As always please leave your comments below, I am more than happy to read them and respond to them as soon as I can. Thank you for taking your time to read this, now lets get working out! Click Here!



Let's Start Working Out


Click Here!

Hello everyone and welcome to another post! In this post I will be talking about the benefits of working out in the mornings. I wanted to touch up on this topic because I myself to my workouts in the morning and love it.

1) Helps Improve Productivity

Improve ProductivityAfter I started working out in the mornings I started noticing that I would feel more awake and energized during the day. I knew that I couldn’t be the only one that felt this way so I started investigating why. I came to find out that working out in the mornings increases your mental clarity for about 4 to 10 hours after the workout. If you think about it, it makes sense since working out gets your endorphin                                                                                       going which in return it gets you going.

2) It Improves Your Sleeping

Yes you read that correctly! Working-out in the morning helps improve your Sleep In The Cloudssleeping habits. I know I mentioned this on another of my post but I wanted to add it on this one as well because sleep is a very important part of a healthy life. Now to change it up a little let me tell you why it is better to workout in the morning. Since working out stimulates your body, if you exercise at night it is more difficult to relax and fall asleep.

3) It Helps With Your Eating Habits

Make The Right ChoiceBy knocking out your workout first thing in the morning you will think more wisely when choosing your food at lunchtime. I know I do when it comes to choosing what I will eat, I remember hustle I did in the morning and don’t want to ruin it by making a bad choice with my food. By remembering the hustle in my workouts I did in the morning I always go with the healthier choice. But don’t take my word for go ahead and try it out. 🙂

4) Consistency

Consistentcy is key to getting healthy and staying healthy. It is no wonder why working out in the morning helps a lot with this. It has been said that people who workout in the morning are more consistent with their workouts than those who workout in the morning. I believe this to be true because when I used to exercise in the afternoon I would find myself finding excuses to not exercise. Let me give some examples:

a. “I got out of work late, I’ll workout tomorrow and makeup for today.”

Consistency Is Key


b. My favorite one of all haha, “I need to feed the dogs, poor dogs”. Lame I know right 🙂

c. “I just finished eating and need to wait at least 30 Minutes”, which those 30 minutes turned into hours and into bed time.

Now I’m not saying that there isn’t REAL reasons to not be able to work out in the morning, there is, and an even bigger reason to get those workouts done in the morning. Since you won’t have those excuses you will be more consistent.

5) It Helps Boost Your Metabolism!

Boost Your MetabolismThis one gets me excited because I used to have the problem of my metabolism being so slow. Loosing weight was really difficult for me, I basically had to not eat anything all day. Or just eat pure salads and soups all day every day. When I heard this about working out in the morning I decided to give it a try and BAMB now I can eat more than just salads and soups 🙂 I love it! The reason why is that when you workout you keep burning calories throughout the day long after your workout is done. So why not use this to your advantage and workout in the morning, this way when you are eating during the day you are still burning calories and in return helping boost your metabolism. The better your metabolism the more calories you burn. It only makes sense right?

6) More Time Afterwards

More Time AfterwardsThis one goes hand in hand with number 4. If you knockout your workouts in the morning before anything else you will have more time in the day to do the rest. Even if you work, when you get out of work you will have more time after work to do that to-do-list that you have been putting off for when you have more time. And you will be able to do this list without having to worry about having time to get your workout in for the day because you already hustle in the morning. In my situation I like to spend time with my family and help my kids with their homework, so getting my workout done in the morning works perfect for me. It allows me to spend more time with my loved ones. And that’s without mentioning the benefits of working out in the morning.


Give It A Try

I know that sometimes it might be hard to wake up in the morning but ones you do, believe me, you will be right awake after your awesome workout. But don’t just take my word for it, give it a try. But don’t just try it for one day, give it more time and you will notice the difference yourself. Go for it give it a try and let me know what you think in the comment section below. Thank you for your time and best of luck!


Go Ahead And Try It

Family Is Important

Health Benefits Of WorkoutsClick Here!

Hi there and welcome to another one of my posts. In this post I will be talking to you about the health benefits of workouts. You see some people just want to workout for the looks, now don’t get me wrong if I can look good also that is a bonus, but that shouldn’t be the only reason why. There are a lot of health benefits to working out but in this topic I will talk about the ones that I believe to be the best reasons. Let’s get started:

1) You Will Live Longer

Live Longer

I don’t know about you but I want to live longer and be able to enjoy more happy moments with my family and loved ones. Or even if your reason to live longer is so that you can enjoy every minute of it by traveling, partying, etc., isn’t it worth living longer. I do believe so myself. You can accomplish this by keeping your body healthy. Now you don’t have to go out there and spend 5 hours in the gym. You can easily accomplish this just by doing 30 minutes a day 5 days a week, that is all, and start increasing your life span little by little.


2) Helps Reduce Your Risk Of Heart Disease

This one goes hand in hand with number one. Your heart is the most important muscle in your body, without it let’s just say we wouldn’tStrong Heart be here. Exercising is the best way to help reduce the risk of a heart disease the natural way without all those pills you might need otherwise. Who knows what is in those pills that help you with one thing but might cause other things. Doesn’t make sense really. So remember exercise equals one happy and healthy heart. Just think about it, if your body and your muscles get healthier with exercise, why wouldn’t this important muscle do the same.

3) Memory Improves

I know I’m not the only one that forgets things here and there, even though a few seconds ago I knew what it was, but for some reason my Strong Brain-Better Memorybrain decided to “brain fart”. I think we’ve all been in those shoes. Well I have some good news, I was reading in a magazine at the dentist office that exercise can help you regain your memory, specially the aerobic ones like running and swimming. These help boost the size of the hippo campus, which is the part of the brain that is responsible for memory and learning. I think I just got the urge to go run but I don’t remember why, hahaha, I better go run right now.

4) You Will Have More Energy

More EnergyI like to get my workout early in the morning before work and, from a personal experience, I do feel with a lot of energy the rest of the day and also wide awake. This idea was given to me by my doctor a while back and I still use it to this day and it still keeps on working. Now I didn’t ask why, maybe I should have, but I’m just glad it works.

5) Sleep Better (Yes Please!)

Good Night SleepIf you are the type of person like I was, let me first say I’m so sorry. I was the type that all I did at night was toss and turn, all night long. I thought this was normal until I spoke with my doctor and he explained to me that exercise strengthens the circadian rhythms, which helps you stay more bright-eyed during the day and have a better quality sleep at night. He did also mention that it wasn’t going to happen over night and he was right but a few months into it is when I started noticing the difference, oh YES. Talk about sleeping like a baby!

6) Your Happiness Level Will Increase

Happiness and Less StressedExercise is the most obvious step to take to help increase our happiness level. Just think about it, don’t you feel better after a good workout? Don’t you feel good about yourself also? Conclusion, exercise equals happiness level increased. There have been a lot of studies done that talks about people being happier on the days they exercised. Lets just say that working out will help you be happy on a long term.

7) It Increases Strength and Flexibility

Stronger and FlexibleYes cardio workouts are great, but so are strength training exercises. Whether you want to do body weight exercises or lifting weights, or even yoga, it all helps improve muscle strength and gain muscle mass. Strength training also helps to keep your bones strong as you age. Let me tell you one thing, increased muscle burns calories long after your workout is over. And what works hand in hand with workouts? Stretching, yes stretching, it increases your body flexibility and sends more blood to your muscles. A few minutes of stretching a day can make all the difference.

8) Set And Achieve Goals A Lot Better

Meet Your GoalsJust think about it whether it is to get stronger than someone else or to get the summer body, if you really want it badly you will make a plan on how to achieve this and you will set a goal and because you really want it you will achieve it. Thus realizing that you are capable of achieving anything you put your mind into doing. Another positive thing about setting and achieving goals is that it is a self-confidence booster.

9) Helps Increase Self-Confidence

Self-ConfidenceThis one goes hand in hand with number 8. But not just achieving goals helps boost your self-confidence, so does exercising. I was reading about a study done where it specified that no matter what workouts you do nor how fit you are, just the act of exercising itself can convince you that you look better. Try it out go and exercise and let me know how you feel about yourself in the comments.

10) You Will Perform Better At Work

Perform Better At WorkThis is one that you probably will ask how? Well think about it, if you workout before you go to work you will be less stressed and more relaxed. Not just that but you will also be feeling better about yourself you won’t care what that co-worker you don’t like has to say about you. You will just go in and get stuff done!.



In Conclusion

I really hope these reasons have given you an incentive to start working out. There are a lot of Health benefits to it and these are just a few. All of these I have here been either because I had spoken to a doctor, read in a magazine and or are from personal experience. If you would like to leave any comments feel free to do so in the comment area below. I would love to read some of your insights. Thank you for reading and hope your new workout routine begins soon for your health benefits. If you would like some more information and motivation click on the link below, there is a lot of great things!

Workout & Nutritional Tips For Weight Loss





$100 off all ACE Personal Training study programs with code: GOACEPT

Protein Plays A Big Part

Protein Is KeyClick Here!








To be able to grow muscle you need protein. Protein plays a big role in muscle building. In this article I will be writing about the different types of protein powder used by people and also the top protein foods that should be included in your healthy eating habits. OK lets get started:

Hydrolysate Protein

This protein provides the highest absorption rate of theHydrolysate Protein proteins available. This means that it is much better on your digestive system. This protein can be used before and after your workout. The only downside to this type of protein is the cost. This is the most expensive of them all.

Casein Protein

This type of protein, from my point of view, is the only typeCasein Protein that you can can drink at night. Reason being that it takes 5 to 7 hours to breakdown completely. In other words your body keeps absorbing and utilizing the nutrients from the protein even while you sleep. Some people use this protein to help feel full longer and the muscles still receiving the nutrients from the protein.

Whey Concentrate

This protein is the most basic and can be found in many of the proteins on the shelves. This protein is the best protein to be used by beginners. One of the great things about this type of protein is that it is the cheapest one you can find. Now let me tell you that some people have a hard time digesting this type of protein and Whey Concentrateend up feeling gassy and bloated (I know because this also happens to me). And for this very reason it is not recommended drinking this at night. This is better taken before your workout, after your workout or in between meals.


Whey Isolates

This type of protein is one of the quickest absorbing proteins (but as you read Whey Isolate Proteinabove, not the quickest). This type of protein is mostly used with people on a low carb diet because many of these have very low to nothing carbs/sugars. This protein can be used before and after your work out.


Soy Protein

Soy protein is a vegetarian source of protein. This type of protein helps speed up Soy Protein Powdermetabolism which aids in fat loss. This can be used before your workout, after your workout and in between meals as a snack. This is not recommended being used a night before bed. Check out this organic protein (click on link below).

Superfoods Bundle
The list above are all powder types of proteins. Below I will be mentioning some natural source of protein that can be easily added to your healthy eating habits. Let’s get started:



This provides you with almost 50% of your recommended daily dose of protein.

Natural Source of Protein Beef


The chicken breast provides 30% of your recommended daily dose of protein.

Natural Source of Protein Chicken


Eating this is a great way of getting protein for vegetarians and vegans. This is also a great way for anyone to receive a great amount of protein, not just the vegetarians or vegans.

Natural Source of Protein Lentils


What makes salmon so great is that it is high in protein, omega 3 fatty acids and a bunch of more vitamins. Another thing that makes it so great is that it promotes health to your entire body.

Natural Source of Protein Salmon

Black Beans

This is another type of protein that is great for people following a vegetarian or vegan diet. And also anyone else. The black beans are great source of protein and fiber which make you feel full for longer after eating.

Natural Source of Protein Black Beans


These little guys are a healthy snack that contain protein, antioxidants, unsaturated fatty acids and fiber.

Natural Source of Protein Almonds

The Choice Is Yours

There are a lot of different types of proteins out there and it’s up to you to choose the one that fits you. I would suggest to start out with the whey concentrate, which is the cheapest one out there. Try it out for about a month or so and see what results you get from it. If you find it making you feel bloated and gassy, stop using it and switch to the next one. I personally use Whey Isolate for the reason that I am lactose intolerant and this one doesn’t make me feel bloated or gassy. I normally drink it after my workout on my drive to work and use it as my breakfast with a banana. But as I mentioned before this is what works for me and it might not work for you. Everyone is different, but you are more than welcome to try it out. If you have any questions or suggestions don’t hesitate to post them here I’m always happy to hear other suggestions or ideas. Thank you.



Dynamic Supplements Best Selling RTDs

Vegan Protein Source





It doesn’t matter if it’s for scaring the bully away, to attract the ladies or just to get stronger these work outs that I have put together I can assure you will give you those huge biceps you’ve been looking for. Also, keep in mind that with the proper supplements and eating habits will help speed things up even more.

Before and After

Starting From Zero

As with anything you will have to start from zero and this way will make everything well worth it. First plan out your day, your week and your month. With these exercises (that have done miracles for me) I have put together you will see results in no time. Just remember that persistence and dedication will make a difference. Now don’t think that I will have you living in the gym, no it is quite the opposite. You can even do these exercises as long as you have something that you can use as a weight. And now what you have been waiting for.

Learning Which Workouts To Use

Now before I get into the workouts I do have to point out that just with any other workout you have to warm up properly to prevent any type of injury. OK lets get started:


The Dumbbell Curls With One Arm

-As you may know most that are for the biceps involve other muscle groups as well. But with this exercise you will isolate the biceps and work them out by themselves.

-to start of you will have to sit on a bench. Now extend out the arm that has the One Arm Curlweight and rest it on your other hand (or you can use a bench as seen on the image). You will use this hand to make sure your arm extends all the way back as you bring the weight back down. Now as you curl the weight towards you make sure to keep your head facing straight ahead. Remember to do these nice and slow so that you can get the entire benefit of the work out. It might be hard at first but make sure that your forearm touches your bicep when curling the weight. Personally as a beginner I started by doing 3 sets of 12 and worked my way up and added more weight as well as the muscles started growing.




The Zottman Seated Curl

-Let me start by saying that this is a work out that will feel really uncomfortable (well it did for me at first) at first until it has been done a few times.

-Get 2 weights, one for each hand and sit on a flat bench. While sitting down extend your arms down with the palms facing away from your body. Remember that while doing this your elbows need to stay basically stuck to your sides. Now begin to curl the weights but keep your palms extended away from you. Once your forearm has touched your bicep twist your palm and have it face down now. As your arms go down make sure to do this movement slowly to get the most benefit from it. As a beginner I started with 3 sets of 10 and worked my way up, because believe me it is a little uncomfortable the first few times.



The Concentrated Dumbbell Curl

-These are pretty simple to do and not uncomfortable at all like the previous ones.

-With this one you will only need 1 weight. Sit on a bench and with the weight on Concentrated Curlyour hand place that elbow on your inner thigh. Now lean a little forward and start curling that weight. Like with the previous ones make sure your forearm touches your bicep. Now lower the weight slowly and make sure you lower it all the way down until your arm is fully extended. As a beginner I started with 3 sets of 12 and worked my way up when I noticed that was getting too easy.





The Barbell Curl

-To be able to do this one you will need a bar with weights. This exercise is done while standing up.

-while standing have the weights on your hands with yourBarbell Curl palms facing away from you. You can do this with your feet together or apart, up to you. Now with your back straight and your head facing forward curl the weights up toward your chest. Make sure your forearms touch your biceps. Then slowly put the weights down and fully extend your arms. As a beginner I started with 3 sets of 12 and worked my way up.





The Close Grip Chin-Up

-now using weights is great and all but we also have to use our own weight once in a while. For this one you will need a pull up bar or a place where you can do “pull ups”.Chin Ups

-alright now jump on there but make sure your palms are facing you and that they are no more than 2 to 3 inches apart. Once you are up there pull yourself up until your chin goes over the bar then bring yourself back down with your hands fully extended. Make sure you do this slowly to get the most benefit of it. Now I know you might not do that many of these and that is normal, just remember to do as many as you can and make sure that you do it slowly and do the entire motion of it. which is going all the way up and all the way down.



The Hammer Dumbbell Curl

-with this one you will need 2 weights, one for each hand. This exercise is done standing up.

-With your feet together and the weights on your hands make sure your palms are facing your sides. With this work outHammer Curl your elbows need to be basically glued to your sides. Now without moving your elbows and keeping your palms the same way curl those weights ( I suggest one arm at a time) up until the forearm has touched (yes you guessed it) the bicep. I keep on repeating this because this motion is very crucial. Once that motion has been done, bring your arms back down slowly and repeat with the other arm. As a beginner I started with 3 sets of 12 ( that is 12 on each arm).


Proper Posture is Key!

Keep your form strict, doing so will fully isolate the biceps and contribute to the growth of your biceps. Not just that it will help with injury prevention.

Work Your Biceps Out, Don’t Burn Them Out!

now I know that as a beginner you will want to work out your biceps everyday just to make them bigger faster (I know I did) but let me tell you that this will not help, it will actually do the opposite. For this reason let me emphasize to avoid over training your biceps and also you don’t want to neglect the other muscles in your body. This will make you look really weird and way out of proportion and I don’t think you want that.


 Healthy Habits

just like your car to function properly you need the proper eating habits and the proper nutrients and supplements to function as well. I have also researched the best of the best and will be adding this to this web page as well. Number one thing you have to remember is that if you want to gain more muscle you will need to eat more and drink the proper protein. Without these 2 your muscles cannot grow.

Healthy Foods

Don’t Let The Gym Burn Your Day!

with these workouts that I have provided here you will notice that this will not take you 4 hours in the gym to do. I would do my workouts (and still do) in the morning before I go in to work. Keep in mind that for any endeavor keeping things simple is often the best advice. For training the biceps it is wise to keep things short and simple by sticking with a plan that works and that is based on several basic movements. Now if you have any questions what so ever don’t hesitate to ask, ill be more than happy to help. Click Here!

Work Out Don't Burn Out



Hi there and welcome! I was once told that to build some great looking biceps I would have to spend days and hours in the gym. That made me not want to work out because I did not want to spend half of my life in the gym instead of with my family or living life.

How I Got Into Workingout

It all started when I was in Junior High School. I used to be one scrawny 7th I Dislike Bullysgrader. Number one reason I would get bullied, because of my toothpick arms. Getting pushed around in the hallways of the school and put into garbage cans was no fun at all. One day while in one garbage can, I made a decision that would change my entire life around. I made the decision of not putting up with that anymore and to do something about it.

After that day my life would not be the same. I started to investigate and research on how a scrawny guy like me could get huge biceps. At that time I just wanted huge biceps to scare the bullies away. So I searched and searched until I found a lot of different workouts to put into play and to turn those scrawny arms into Arnold Schwarzenegger arms. Through thorough research I found a lot of websites where they taught you how to do the workouts. I also found websites where to buy the supplements and proteins and have them come straight to your house.Say No To Bullying

Now in days I have found more pages and more supplements that can be used and that won’t affect your health. Personally I like to use if possible natural supplements plus the workouts I have found. The main reason I create this page was to help out anyone that needs help to find good workouts and healthy supplements. I will continue on doing my research and updating this page to make it easier for you to just come to one web page and be able to find everything you need here.

I Want To Make It Easier

Believe me when I say it is hard having to go from one page to another just to find what you need to meet your goal. I’m already doing researches myself to see where to find the supplements necessary and easier, let me add in there that I try to find them cheaper as well imagine everything in one spot and cheaper, nice right? well this is the reason I decided to make this web page, to make it easier on everyone.

My Goal Is To Have Everything Needed

My goal is to have everything necessary in this page to help gain those biceps you want. I made this page to help you out and to make it easier on you to find everything necessary in one spot. If you have any great ideas for me to add on here don’t hesitate to message me. This way we can all help each other. After all that is the way of gaining anything in life, is by helping each other.

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,


Follow me on Youtube at Building Muscle World

My Wife and I