PROTEIN THE MUSCLE CREATOR

Your muscles need protein in order to grow. Without it, you'd be shaped more like Skeletor than He-Man (not a good look, if you ask us). Daily doses of protein are imperative if you're looking to improve your health and physique

Chemically speaking, a protein is composed of amino acids covalently bonded through peptide bonds to form a chain. It has a number of functions within and out of the cells such as structural roles, acting as catalyst, transporting ferry ions and molecules across membranes and hormones.

Nutritionally, protein is a macronutrient which assists in building up and repairing muscles and bones. It is the building block of life and the body needs it to repair and maintain itself. Every cell in the body including body fluids contains protein with the exception of the bile and urine. Human growth and development especially during pregnancy require protein to be successful.
ScienceDaily.com, an online resource of new scientific discoveries, recently revealed that it is protein and not sugar that keeps us thin and awake. Scientists from the University of Cambridge discovered that wakefulness and energy expenditures actually relied on orexin cells. These cells secrete a substance that stimulates the brain. When these cells malfunction, sleep disorders set in. Orexin cells also influence our energy levels. When scientists studied what nutrient orexin cells responded to, they discovered that proteins stimulate the orexin cells more than any other nutrient. They further discovered that while glucose blocks the action of orexin cells, amino acids, when they interfered, negated the effect of glucose.
In a 2005 study, it was settled that elevating protein intake helps reduce body weight faster than limiting carbohydrate consumption. This practically explains what we have already observed: protein-rich meals make people more alert than sugar-rich meals. 

Protein Intake Recommendations

The RDA for healthy adults (0.8 g/kg body weight per day) was created to allow for an individual's differences in protein metabolism-since people's metabolic rate can vary due to numerous factors. That recommendation for protein intake covers that vast majority of society-approximately 97.5%- which may be adequate for non-exercising individuals. Since exercise breaks down additional foodstuffs coming from protein, carbohydrates and fats, trained individuals require more calories-especially coming from protein to accommodate recovery and muscle maintenance

Protein Quality And Common Types Of Protein Supplements

Not all proteins are the same. Proteins that contain all the amino acids required to create new proteins are called complete proteins. Animal sources of meat are usually complete proteins. If you should choose to enjoy your protein from meat, choose the leanest proteins; those with the least amount of fat and calories. Best sources of this kind are fish, skinless chicken or turkey and eggs. If it should be red meat, choose the leanest cuts like loin and tenderloin.
Another kind of protein is incomplete protein. This type lacks one or more essential amino acids unlike complete proteins. They are usually found in fruits, vegetables, nuts and grains. This type of protein may lack one or more amino acids needed to make new protein. Vegetarians and vegans are thus encouraged to enjoy a variety of protein rich foods in order to keep the body’s system in good shape and should consider having a good serving of beans, legumes, soy foods and soy milk.
Another healthy option to consider is protein powders.

Protein powders

With the rise in health consciousness, protein powders have become one of the most popular supplements today. Body builders use it to gain more muscle mass, vegetarians looking for alternative sources of protein and even health buffs who want to increase their quality of life by finding potent sources of protein. Due to its ability to provide essential and branched out amino acids in a highly absorbable form, protein powders can be considered as an alternative supplement to a well-rounded, healthy diet.
Protein powders maximize the effect of workouts for athletes and bodybuilders who enjoy a drink every day after a work out to help the body begin recovery by building new tissues and muscles needed to burn the excess calories and maintain a steady weight.
Despite the number of supplements in the market, not all are quality supplements as some contain substances inconsistent with gluten free and vegan diets. The most common sources used in commercial powders include egg, soy, whey and wheat gluten. A discerning consumer should shy away from soy and gluten proteins as they are highly allergic and promote inflammatory reactions within the body.
For those who observe vegan and gluten free diets they will find that brown rice protein is an alternative to traditional protein powder.

SIMPLE WAY TO INCREASE YOUR PULL-UPS PERFORMANCE AT HOME OR AT GYM.

THE NUMBER ONE BASIC EXERCISE FOR GETTING YOUR GREAT LATS AND BACK

The benefits of pull-ups

The pull-up is a strength building dynamo. In just one pull-up, your body calls upon the following muscles:

• Fingers
• Forearms
• Biceps
• Triceps
• Shoulders
• Back
• Core

Not only will your strength in these muscles increase dramatically from pull-ups, but your upper body will become bigger and more defined. Moreover, the strength you derive from doing pull-ups will help you improve your performance in other exercises like the bench press or overhead press.

GET YOUR SELF MENTALLY CHARGED

First, a mental factor exists when doing pull-ups. Because you know the machine is helping you up, you probably won’t exert as much effort as you would if doing pull-ups unassisted. When you finally make the switch to unassisted pull-ups, you may still find yourself unable to do any.

Second, you don’t use all the muscles needed for real pull-ups when using the machine. When doing real pull-ups, your body has to call upon larger and smaller muscle groups all throughout your body for you to pull yourself up. A machine won’t recruit as many of these muscles. Thus, when you make the switch to doing unassisted pull-ups, you won’t have the strength needed to complete them.

THE SIMPLE FORMULA

A friend recommended this pull-up routine to help turn me into a pull-up machine. And guess what? It worked. In a month, I went from doing one stinking pull-up to cranking out 10 reps in multiple sets.

So if you’re ready to start cranking out pull-ups, here’s your routine.

If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45 second break between sets two times a week. Once you can do two pull-ups, begin this routine:

Week 1: 6 sets of 2 reps. 45 second break in between sets. Twice a week.

Week 2: 5 sets of 3 reps. Twice a week.

Week 3: 4 Sets of 4 reps. Twice a week.

Week 4: 3 Sets of 6 reps. Twice a week. If you’re able to do more, go ahead. Like I said, by this time I was able to increase my reps to 10.

When you get to the point that you’re able to do more than 12, it’s time to start adding weight to your pull-up routine

WHERE TO TRY

1. Tree limb. Some trees have limbs that are perfect for pull-ups. When you’re out for a run, jump up grab on, and start cranking some out.
2. Outdoor gyms.Usually a pull-up bar is one of the stations.
3. Get a pull-up bar for your house. The last, and most convenient option, is to get a pull-up bar for your door frame.

Mental Boosters For A Better Workout

Bodybuilding is probably the healthiestactivity that any individual can perform.

The scientific literature documents that resistance exercise notonly serves to induce positive physiologicalchanges but also can help to enhance andmaintain our functional ability in later life.While this is all to the good, it remains truethat the first reason most people have for working out is to improve their appearance,and in this respect, bodybuilding is without peer in the fitness world.

Challenge// Face Failure Head On

Don't let fear of failure leave you stagnant. Apprehension will cause you to hold a steady, creeping pace. This isn't bad in and of itself, but let's be frank: There's a time to be cautious, and a time to let enthusiasm stamp down on the accelerator. Life is a journey, but you don't get there by driving the same speed both in the school zone and on the freeway.

Instead of thinking of your ambitious goal as a guaranteed failure, tackle your challenge by recognizing it as a step toward a stronger you—no matter what comes out of it

 Embrace Failure!

It might hurt to hear this but, you should know that you are going to fail, and probably more than once before you reach your ultimate potential.

Even if you exert the utmost control over your diet and training, you're going to have setbacks like bad workouts, periods of low energy, injuries, and external stress.

Know that this isn't an excuse to be undisciplined, but an understanding that you'll have to stay in the game for the long haul. If you don't understand the likelihood of occasional setbacks, every mishap will seem like the end of the world.

Keep those failures to a minimum by remembering that you can never be forced to eat bad foods or sit on the couch instead of going to the gym. Optimize everything you can control, and understand that the things you can't control may sometimes bring you down. The right mindset will allow you to bounce back as soon as possible!