Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.

Composition and forms of whey protein

Composition: Whey protein is a mixture of the following:

• Beta-lactoglobulin
• Alpha-lactalbumin
• Bovine serum albumin
• Immunoglobins.

There are three primary types of whey protein : whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH):

• Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%
• Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein
• Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

Muscle building with whey protein

Whey protein is commonly taken to supplement resistance exercise and help build lean tissue mass.

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” In addition, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”²

Much better gains in strength are associated with whey isolate supplementation compared to casein.

This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in “two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass³ compared to supplementation with casein during an intense 10-week resistance-training program.”

Health benefits of whey protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

The possible health benefits of consuming whey protein include:

• Losing weight – according to one study, published in Nutrition & Metabolism, people who took a specialized whey fraction (Prolibra, high in leucine, bioactive peptides and milk calcium) “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage”⁴
• Anti-cancer properties – Promising results were published in the journal Anticancer Research for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment⁵
• Lower cholesterol – according to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)”⁶
• Asthma – whey protein could improve immune response in children with asthma. One study, published in theInternational Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response⁷
• Lowering blood pressure and reducing risk of cardiovascular disease – research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease or stroke was also lower.

A study published in the journal Clinical and Investigative Medicine¹ found that whey protein helps reduce weight loss among HIV-positive patients.

Possible side effects

Some people who are allergic to milk may be specifically allergic to whey.

In moderate doses whey protein doesn’t generally cause any adverse events.

However, consuming severely high doses can cause:

• Stomach pains
• Cramps
• Reduced appetite
• Nausea
• Headache
• Fatigue.

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.

This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).

The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower.

The protein powder is then ready to be packaged and consumed.

Recent developments on whey protein from MNT news

The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults

New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes. The study, which appears in ACS’ Journal of Proteome Research, examined how different protein sources affect metabolism.

Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass

New research published in the March/April 2014 issue of the Journal of the American College of Nutrition shows whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.

Thighs

Both exercises hit the thighs hard but in different ways. Because the deadlift requires such a deep bend at the hips, it is the single best glute and hamstring exercise. But it also recruits a lot of quadriceps activity. The squat, on the other hand, is considered by many, including eight-time Mr. Olympia Arnold Schwarzenegger, to be the single best quadriceps exercise. Because strict form requires the thighs to be parallel to the ground at the bottom of the movement, the squat hits the quadriceps very intensely. But a squat also works the hamstrings and glutes. This is part of the difficulty of fitting each lift into your routine. They are each exhausting for the thighs, and for the sake of your spine, you don’t want to perform either of them while exhausted.

Calves

Unlike the thighs, the calves are worked only by the squat. During a perfect deadlift, all the pressure should go through your heels. It is possible to lift the toes entirely from the ground. During a squat, however, the pressure is spread across the whole foot, which involves the calves in the exercise. Those with short calves, in fact, may need to perform squats on a squat block to keep the heels from rising off the ground as the calves flex. You’ll even see some powerlifters training squat in thick-heeled work boots!

These days, you’ll encounter burpees everywhere from HIIT workouts to boot camps to CrossFit, and for good reason. They’re one of the most efficient, functional exercises you can do.

So how do you actually do a burpee?

There are several different types of burpees — some include a plank, others have a full push up, a tuck jump or even a pull up at the end. Since the HIIT workouts I do tend to focus mainly on speed and conditioning (rather than worrying about doing a full push up every rep), here’s how to do my favorite type and go-to burpee:

• Stand straight, then lower into a squat position with your hands on the floor in front of you.
• Kick your feet back into a push-up position and immediately drop your chest to the floor.
• Bow your chest up as you return your feet back to the squat position as fast as possible.
• Jump up into the air as high as you can.
• Add a little clap for pizazz!

Sound tough? They are — but they’re worth it for all the awesome benefits they offer.

Here are 5 reasons why you should love burpees

1. They work your entire body.

Unlike isolation exercises like biceps curls and triceps kickbacks, burpees are a full body exercise. That means you’ll work pretty much every muscle in your body while doing them, so you’ll actually burn more calories in less time when you do burpees.

Do them quickly with intensity and you’ll get an even bigger calorie burning effect that will last all day long.

2. You can do them anywhere.

Since burpees require nothing more than your own body to do them, you can seriously do them anywhere. It doesn’t matter if you’re traveling, if you don’t have access to a gym, or if you’re working out outdoors — you can still do burpees!

Body weight exercises like burpees are awesome because they give you no excuse not to work out.

3. They’ll get you stronger.

Burpees are the ultimate example of functional fitness, meaning they’ll not only help you meet your weight loss and fitness goals, they’ll also help you perform better during everyday activities like carrying groceries, lifting a suitcase over your head in an airplane or playing with your kid at the playground.

With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and core muscles. After a few sets of burpees, your legs will feel a bit like lead, your arms will shake and you’ll feel your muscles getting stronger.

4. They boost your endurance (no treadmill necessary).

Want to get fit in a hurry? Whether your goal is to train for a race, try a new sport, get in shape for spring hiking season or just to look good, burpees will get you there, fast.

In fact, burpees are one of the best exercises EVER to boost your conditioning and endurance for sports and other activities. Even just 10 burpees in a row will make your heart pound and your breath get quicker. Do them consistently and watch as your conditioning level skyrockets!

5. They’re a great addition to any workout

Burpees are a dynamic, fast-paced, never-boring exercise, and a perfect addition to any workout, whether you’re doing a HIIT-style workout or need a quick tabata workout any time of the day.

Try doing the 100 burpee challenge for the ultimate burpee workout.

Muscles aren’t just for men, so it makes sense, then, that muscle-building supplements aren’t just for men. That said, there’s a science to figuring out how to put supplements together in a way that fuels your workouts (and your gains) without flummoxing your stomach. You need to build slowly, allowing your body to adjust before adding to your stack. For a strong foundation, start with these five basics.

#1 Protein
Protein is absolutely crucial. Sure, you eat chicken and steak, but if you’re not supplementing with protein powder, you’re not on the fast track to muscle gain. After workouts, getting protein to your muscles as fast as possible boosts protein synthesis and, therefore, muscle growth. But which protein to use? Current research, including a study conducted at Baylor University (Waco, Texas) and published in the Journal of Strength and Conditioning Research, in 2006, shows that supplementing with a combination of whey and casein proteins after working out spurs the greatest increases in lean muscle mass.

Take this: Pre-workout (30 minutes before training), take 10-15 grams of protein; post-workout (immediately after training), take 20-30 grams.

E.g. Allmax Nutrition Isofemme Female Protein, Fitmiss Delight Protein

#2 Creatine
This ever popular supplement is the second most important component of your new plan. Produced naturally by muscles, creatine has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks,” writes Richard Kreider, PhD, in a February 2003 study on the effects of creatine and exercise published in Molecular and Cellular Biochemistry. It also increases endurance and helps create the pump that makes your muscles look so full at the end of a workout.

Take this: Pre-workout (30 minutes before training), take 3-5 grams of creatine; post-workout (immediately after training), take another 3-5 grams.

E.g. Allmax Nutrition Creatine Monohydrate, MusclePharm Creatine Core, Muscletech Celltech (for hardcore)

#3 Zinc Magnesium Aspartate (ZMA)
Wait, you might be thinking, I already get zinc and magnesium in my daily multivitamin. And you do, just not enough. The most definitive study on ZMA to date, published in the October 2000 issue of the Journal of Exercise Physiology, found that subjects who took the supplement experienced higher levels of two muscle-boosting hormones: testosterone and insulin-like growth factor-1 (IGF-1). Zinc is also known to be involved in protein synthesis, and magnesium works on the pathways that influence muscle growth.

Take this: Before bed, take two capsules of standardized ZMA, which will deliver 20 mg of zinc and 300 mg of magnesium. [Editor’s Note: The upper limit for zinc and magnesium is 40 mg and 350 mg, respectively. Check your multivitamin, if you’re currently taking one, to make sure you don’t reach these levels.

After three months of supplementing protein, creatine and ZMA, add this to the mix.

E.g.  Allmax Nutrition ZMA, MusclePharm ZMA

#4 Branched Chain Amino Acids (BCAAs)
This alphabet soup is three essential amino acids (those that can’t be produced by the body and, therefore, must be ingested) that have a similar molecular makeup and are taken together for optimal effect. Of the three—isoleucine, leucine and valine—leucine is the star when it comes to muscle building because it both increases production of insulin, an anabolic hormone, and boosts protein synthesis. Taking all three BCAAs together is ideal, though, because they’re easily converted to glucose, which spares muscle glycogen and amino acid stores and gives you an extra surge of energy when you’re working out.

Take this: Pre- and post-workout, start off by taking 2—3 g BCAAs per dose and slowly increase the dosage to 5 grams.

E.g. Fitmiss BCAA, Allmax Nutrition Aminocuts, MusclePharm Amino1

A month after that, add this last supplement.

#5 Arginine
This gas produced in the body serves to dilate blood vessels, and wider blood vessels mean more blood flow, which equates to more nutrients, supplements and other good stuff getting to the muscles. The catch is that you can’t just pop an NO pill and wait for your muscles to grow. To increase your NO levels, you have to take arginine, an amino acid that the body breaks down into another amino acid, called citrulline, and NO.

Take this: Pre- and post-workout, take 2—3 grams of arginine.

E.g. Allmax Nutrition Arginine

Published by: Muscle & Fitness

By Dr. Mercola

If you’re looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.

This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

More importantly, although squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core…

The Top 8 Benefits of Squats

Most of you know that I’m an avid exerciser, and an avid exercise proponent.

If you haven’t yet started a regular exercise routine, you can find tips for doing so here.

Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

What makes squats such a fantastic exercise?

1. Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

   In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

   So squats can actually help you improve both your upper and lower body strength.

2. Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
4. Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
5. Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.¹ Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
7. Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.

What’s the Proper Way to Perform a Squat?

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.² In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced.

1. Warm up
2. Stand with your feet just over shoulder width apart
3. Keep your back in a neutral position, and keep your knees centered over your feet
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6. Breathe in as you lower, breathe out as you return to starting position

Adding Squats to Your Comprehensive Fitness Routine

Exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. It’s really a phenomenal way to get the most out of your life! After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real life fountain of youth as we will ever find.

As with most things in life, a balanced routine works best, so you’ll want to avoid placing too much emphasis on cardio, strength training or any one type of activity. Many public health guidelines still focus primarily on the aerobic component of exercise, but this limited activity can lead to imbalances that may actually prevent optimal health.

This is why it’s so important to maintain a well-balanced fitness regimen that includes not just aerobics, but also strength training, stretching, and high-intensity interval training like Peak Fitness. For instance, Darin recommends beginners do 2-3 sets of squats just two or three times a week — do it more than this and you will miss out on important recovery time. As always, as you develop a workout routine that works for you, remember to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.

I am frequently asked, “How can I workout and eat properly while fasting?” Most people see the blessed month of Ramadan as a time when they will lose strength and muscle mass; some think they can only “maintain” themselves during this month, while many women actually gain weight! If you use some of the strategies I am about to share with you, you can make some of your best gains during Ramadan. It’s all about maximizing nutrient uptake, maintaining proper hydration, and modifying key fat-burning and muscle-building hormones in your favor-and of course PREPARATION – if you fail to plan, then you plan to fail! Plus, how can you truly maximize this month spiritually if your body is sick, tired, and your mind isn’t sharp?

First of all, let’s look at what happens to your body during Ramadan. While you are fasting, you become more dehydrated at rest – but actually less than if you had exercised aerobically for over an hour (so exercise causes greater dehydration for that time period versus fasting). Your main metabolic fuel source for bodily function during fasting is mainly fat, which is a good thing. So the goals during Ramadan are to maximize metabolism (even though your metabolism will slow down due to less frequent meals); preserve and enhance as much lean muscle mass as possible (which will inherently increase metabolic rate and allow you to burn more calories at rest); and maximize your workout (both cardio and weight training). During Ramadan, depending on your goals, I really recommend that you limit cardio to 2 days a week at the most. This is again to preserve as much lean muscle tissue as possible. There is actually research showing the health benefits of fasting. It is truly a physical purification. According to a study published in the reputable European Journal of Clinical Nutrition, the researchers concluded “no detrimental effects on health have as yet been directly attributed to negative water balance at the levels that may be produced in Ramadan.”Other research has actually shown cardiovascular benefits of fasting during Ramadan – that is, IF you can avoid the IBS. No, that’s not irritable bowel syndrome – it’s the dreaded Iftar Binging Syndrome! It is vital to eat moderate to small meals even after iftar.

Training Times

Ok, enough of the background, let’s get to the meat of it! I am going to set the record straight here. The best time to do a weight-training workout is NOT while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly. In fact, research indicates that dehydrating a muscle by as little as 3% can cause a 12% loss in strength. Training while you are fasting can actually be more detrimental than beneficial! The best time to weight train during Ramadan is after taraweeh prayers at night. This will ensure that you will have several meals and plenty of water in your system before going to the gym. This will also allow you to consume your all-important post workout meal or shake which is essential muscle growth which leads to fat loss. If this is too late then the next best time to weight train is about 1 hour after iftar before tarawih prayer. You could do a short but intense 30 minute workout. The best time to do cardio work for maximum fat loss is before suhur – yep, that’s the truth. Of course, most people I know will not want to get up at around 3:30am and do cardio! If you CAN pull this off then the best thing to do is get up and drink plenty of water with a cup of coffee, green tea, or oolong tea, wait 30 minutes and perform 30-45 minutes of moderate intensity cardio work like a brisk walk on a treadmill. If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a “light” iftar (I will define this shortly). Short, high intensity cardio like sprinting is actually great to do during Ramadan. It takes less than 10 minutes and provides maximum benefit in terms of fat burning and lean muscle preservation! This isn’t “driving Miss Daisy” cardio – it’s very intensive: an example would be sprinting for 20-30 seconds at full speed (like a crazy dog is chasing you!) and then walking for one minute. Do 4-5 cycles like that and you’re good! Start slow, of course, and work your way up.

So now you know when to train, it’s time to learn what to eat and drink (think water, water, and more water!

Suhoor (The Pre-Dawn Meal)

For suhoor, it is imperative to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat. That’s right, “good fats” have many fat-burning and muscle-building properties, and their importance is even greater during Ramadan. Some good suhoor foods include:

It is important to take a solid multi-vitamin, multi-mineral supplement with suhoor as well to make sure daily minimum requirements of key nutrients are met. One good source for women is the Women’s Blend by Super Nutrition and a good one for men is Opti-Pack by Super Nutrition. Taking extra vitamin C and vitamin E can also be helpful. A great product is Emergen-C from Alacer. It is very important to watch your sodium intake at this time as high sodium can cause greater dehydration plus increase thirst during the day – not good for fasters. Avoid high sodium foods like soups, sauces, condiments, gravies, high sodium bread products, and canned meats. Of course eating fried foods and heavy oil items can cause heartburn and problems for you all day so it is best to avoid those if possible!

Iftar (Sunset Meal)

This is a key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium (much more than a banana), a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone. They contain a special blend of glucose and fructose for short and long term energy. They also have a special nutrient called beta D-glucan that is a soluble fiber that can enhance satiety and digestive health. So basically when you eat a date and water for iftar your body gets hydrated again much faster than with water alone (this is a complex topic but I don’t want to bore you with the details – You can think of dates and water as a very advanced form of Gatorade). In fact, clinical research published in the International Journal of Food Science and Nutrition entitled “The fruit of the date palm: its possible use as the best food for the future?” concluded that “dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits.”

You should also eat some quality protein at iftar time as well. I would first recommend three dates. For men, I recommend a meal replacement protein powder like Protein Rush from VPX Sports, Lean Body byLabrada, or Eat-Smart MRP from iSatori and for women, one scoop of a protein powder like Pro-Blend 55, Eat-Smart MRP from iSatori, and Low Carb protein from MRM. Of course, drink plenty of water – in fact, keep a water bottle with you at all times after sunset! Then 1-1.5 hours later have a food meal (or follow the schedule above for cardio). Then during taraweeh, depending if you pray 8 or 20 rak`at, have a protein bar (like Power Crunch) or ready-to-drink protein shake in the middle (not while you are praying of course!); or you can have another small protein and complex carbohydrate meal after the 8 rak`at. If you have a protein bar, drink plenty of water and then go train for about 30-45 minutes. For women, you can actually do 20 minutes of cardio and 20 minutes of weight training at this time. For men, you can take a BCAA (branched chain amino acid) product like BCAA-G from MRM before, during and right after the workout to preserve lean muscle. After the workout, also have another nutrition shake with plenty of water. Eating small meals at night can trick your body into speeding up metabolic rate (not to mention increase nutrient absorption and stabilize insulin and blood sugar levels). Your body loves homeostasis and wants to maintain a certain balance – you literally have to shock it constantly to lose fat and gain muscle over the long run! There is so much wisdom in “Eat and drink but not to excess” and we should try and follow that especially during Ramadan.

Sample Ramadan Meal Plan for Fat Loss and Muscle Gain

*This plan is for a 170 lb MALE, please adjust amounts for bodyweight

Suhoor:

Iftar:

Sample Ramadan Meal Plan for Fat Loss and Muscle Gain

*This plan is for a 130 lb FEMALE, please adjust amounts for bodyweight)

Suhoor:

Iftar:

For cardio workouts: Do cardio 45 minutes after this meal for 30-45 minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before taraweeh. Have a cup of green tea, Oolong tea, or coffee with iftar on cardio days.

For weight training days: Eat another food meal before taraweeh like chicken breast (or baked salmon), brown rice and some veggies OR baked fish (salmon, tuna, orange roughy, or mahi mahi), sweet potato, and a garden salad or some steamed vegetables.

Drink plenty of water during taraweeh. Go to the gym after taraweeh. (If you pray 20 rak`at, have a protein bar in the middle of prayer). Drink plenty of water during the workout. For men, you can even have Accelerade or Powerade or another sports drink during the workout.

After the workout, have another Nutrition Shake and lots of water of course. Then sleep 45 minutes later or stay up all night eating and working like I do!

Following these simple workout and nutrition tips can really help you make great gains during this blessed month. May Allah help give us patience and strength in this month and throughout the year and make us strong mentally, internally, spiritually, and physically!

Top 5 Healthy Foods to eat During Ramadan

Article by IslamicCity.Org

WORKOUT & GYM GLOVES FOR MEN

If you have been looking for the best weight lifting gloves for men, you’ve found them. But what you should know is that the best workout gloves for men aren’t really gloves at all—they’re Gripad.

Gripad gym gloves and grips are the biggest leap forward in workout gear that will change the way you look at fitness accessories. Even the best weight lifting gloves and gym gloves for men still make your hands hot and sweaty, but not anymore. GRIPAD® is a new top brand of weight lifting glove that allows your hands to breathe freely while still providing you with excellent grip. Countless men who’ve tried Gripad workout gloves say that their grip improves. This is in part because of the fabric of the gloves: the smooth Neoprene material cushioning the hands whisks sweat away and also because the textured Neoprene gripping the equipment provides ideal traction.

When you use workout gloves for men, you are less likely to experience an injury and more likely to lift heavier weight without the painful calluses, blisters, and chaffing you typically get with traditional gym gloves. The unique design and construction of Gripad’s weight lifting gloves allow for proper form and range of motion, minimizing your risk of a lifting-related injury. With Gripad, you’ll be able to maximize your workout without painful repercussions to your hands.

If you’re looking for the best weight lifting gloves for men that prevent calluses and reduce injury, look no further than Gripad’s gym gloves for men. We provide maximum protection with minimal coverage, ensuring the safest and most effective workout you can get. After one workout, we’re sure you’ll agree that you don’t even need gloves for the gym! After all, the best workout gloves for men aren’t conventional gym gloves at all, they’re Gripad gym grips. Get a pair of our top weight lifting gloves today.

THE BEST WEIGHT LIFTING GLOVES FOR WOMEN OUT THERE

Training hard and pushing your body through weight lifting used to be considered only a man’s game, but that is not the case anymore. However, although times have changed, the fitness industry still produces most of its female weight lifting gloves with only the male anatomy in mind. But Gripad’s workout gloves for women are changing this and revolutionizing female fitness gear worldwide in the process.

One of the biggest problems experienced by women who lift weights is the fact that many brands of female weight lifting gloves leave the hands rough and callused. Just because a lady works out doesn’t mean she wants hands that are as rough as sandpaper. Gripad workout gloves for women offer all of the advantages of older fitness glove models but without the chaffing, blisters, and calluses that come along with them. And with Gripad gloves, you no longer have to worry about the bad odor that generally accompanies the use of traditional gym gloves. Our gloves feature four layers of neoprene that slick away sweat and odor, enhancing your grip and helping you maximize your workout. You really do get the best weight lifting gloves for women out there!

Gripad’s female weight lifting gloves are great for a variety of general and more intensive workouts, including: dumbbell training, bench press exercises, back exercises, bicep exercises, tricep exercises, CrossFit training, kettlebell exercises, rowing, and spinning. What’s more, we donate some of the proceeds from our workout gloves for women to the National Breast Cancer Foundation (NBCF). A portion of the profits made from our popular Pink Ribbon weight lifting gloves for women go directly to supporting breast cancer research. So, not only does your purchase support you by providing you excellent grip and cushioning during your workout, it also supports women all over the country who are suffering from this disease. Get a pair of the best weight lifting gloves for women today.

There are a few things to consider and there isn’t one right answer for everyone. There are also different ways to maintain a ketogenic program which will depend on the individual. Going into the process blind can lead to frustration, but with the following guidelines and things to look out for, you will have a better idea of the right way to transition from carbs to fats and the benefits that come along with it.

How Do You Get into Ketosis?

Ketosis is all about eliminating your body’s dependence on carbs as an energy source. That means reducing your net carb intake typically to below 50g per day. Ketosis can be encouraged by both fasting and aerobic exercise below the lactate threshold. [1] This is because by restricting carbohydrate intake and depleting stored glucose (glycogen) through exercise, your body will seek to breakdown fats as an alternative energy source.

How you initiate ketosis will depend on things like your activity level, schedule, and lifestyle considerations. Consider your experience with nutrition and diet before looking into various methods. Some sample approaches include the following: [2]

Moderate Approach: This is a good choice for most people who want to try a keto diet. Skip one meal per day while reducing your net carb intake below 30g per day. Skipping a single meal, typically either breakfast or dinner will encourage your body to enter ketosis. One consequence of ketosis is reduced appetite, so although you might feel like this is a big step, you can compensate with larger portions for your other two meals until your body adjusts.

Soft approach: For some, jumping in right away can be tricky. If this is case for you then you can start by cutting your main carb culprits. These include your breads, pastas, and desserts while adding in smaller quantities of healthy fat food sources. Work on reducing your net carb intake below 80g per day and continue to work down to below 30g of net carbs per day.

Hardcore approach: Others find that if they are going to do something, they need to go all in. If this sounds like you, then one thing you can try is to fast for a day or two followed by restricting net carb intake to below 20 grams per day. You can use MCT or coconut oil to help. This is not recommended for the beginner or for those who have not had experience with various fasting methods.

What are net carbs?

Net Carbs(g) = Total Carbs(g) – Total Fiber(g)

Since your body does not digest fiber and fiber does not raise your blood sugar (thus doesn’t trigger insulin response), it does not contribute to your carb count when factoring into a ketogenic diet. So when taking into consideration your carb intake, make sure to subtract your fiber from total carbs in your meal.

Three Types of Ketogenic Diet
Ketosis is all about reducing your carbs until your body is running off fats for fuel. This is a great way to burn fat while providing mental clarity and energy throughout your day. But there are a few situations that might require modifying your approach to ketosis. Here are different ways to apply a ketogenic diet depending on your activity level:

1. Standard Ketogenic Diet (SKD)

This is the most common and simplest application of a ketogenic diet. Once you have achieved ketosis, you simply keep your net carb intake below the required amount (around 30-50g) to sustain it. Unless you are engaged in strenuous exercise, or are an athlete, this is likely the diet for you. The good part is that it’s also the easiest to follow.

2. Targeted Ketogenic Diet (TKD) [3]

An intermediate application of the ketogenic diet, this variant applies to individuals who undergo regular high intensity training. High fat diets are able to support low intensity exercise but can make it difficult to achieve the results you may be looking for during high intensity workouts. This is because your body relies on stored sugars (glycogen) for these intense bursts of energy.

TKD gets around this by incorporating a small intake of carbs around a workout. Because you will be looking for quick energy, it is best to consume these carbs relatively soon before your workout (recommendations range from an hour to 15 minutes prior). These carbs should also have a high glycemic index because you are looking for fast absorption.

The idea here is not to binge on carbs, but instead to provide your body with enough glycogen to draw on when achieving those high intensity workouts. By doing so, your body will deplete those stores and can return to its ketogenic state after your workout where you will retain the benefits of ketosis.

3. Cyclical Ketogenic Diet (CKD) [1]

This approach to ketosis should only be undertaken with prior experience with ketosis and high intensity activity demands. Like TKD, CKD adds carbs to your keto routine. However, instead of a small intake of carbs before your workout, you spend 5-6 days with a standard ketogenic diet followed by 1-2 days of a carb-intensive diet.

The idea here is that while ketosis depletes your glycogen stores your body will actually overcompensate when presented with carbs for energy and store more than it normally would. This provides plenty of energy to accomplish high intensity routines (particularly in the beginning of the week) while still maintaining the fat burning benefits of ketosis throughout the week. Unlike TKD where the idea is to absorb carbs quickly, for CKD it is better to choose carbs with a low glycemic index as your carb loading is more prolonged and will provide more glycogen when re-entering ketosis for the week.

These methods can almost be viewed as beginner, intermediate, and advanced applications of a ketogenic diet. If this is your first look into ketosis, the standard approach is definitely where you should start. If you already do your fair share of high intensity exercise, you might want to experiment with the targeted approach to see how it contributes to your routine. Only once you’ve tried both, and have significant high intensity activity demands as part of your routine, is it recommended to try the cyclical approach. All three methods have their place and can accommodate performance pitfalls you might encounter while applying your ketogenic diet.

Avoiding Common Mistakes. How to . . .

(i) Beat Keto Fog
Keto fog, sometimes referred to as keto-flu, happens when your body first adjusts to a ketogenic state. Especially if you have a very carb-intensive diet, your body might take time to adapt to ketosis. This is a temporary feeling and can be managed by helping your body receive the boost it needs during the transition.

One way to do this is with beta-hydroxybutyrate (BHB) salts. [4] BHB is one of the primary ketone bodies the body uses for energy while in ketosis. Providing your body with exogenous BHB salts will offer an easier energy source while your system adjusts to breaking down dietary fats and burning your stored fat for that energy.

Ketogenic diets can have a diuretic effect related to carbohydrate depletion so it is important to stay well hydrated to stave off any dehydration symptoms that may contribute to keto fog. One common remedy for symptoms includes consuming a good quality bone broth that offers nutrients, hydration, and sodium to replenish your system.

Note: Once you’ve felt like your body has adjusted, consider removing the BHB salts from your diet. Reliance on exogenous ketones will impair your body’s ability to break down its own fat stores which can get in the way of potential weight loss goals.

(ii) Maintain Adequate Micronutrients

Since ketogenic diets can be diuretic in nature they can also lead to a loss of electrolytes. Combined with a restriction in food variety, supplementing your transition–and even your keto diet in general–with a multivitamin along with electrolytes like calcium, potassium, and magnesium can ensure your body is receiving the micronutrients it needs to run smoothly. Careful planning with your keto diet can provide many of these nutrients over time but supplementing might provide a smoother transition. Make sure all supplement sources are sugar free so that they do not contribute to your carb intake.

Your success with ketosis will come down to finding the right way to transition from carbs to fats while accommodating your activity level with the best diet. Many reported downsides come from neglecting ways that can ease the process and provide the nutrients needed to sustain the transition and activity levels thereafter. By utilizing the right supplements and strategies around your workouts, you can forego the pitfalls of poorly executed ketogenic diets while reaping the benefits of fat loss, sustained energy, and mental clarity that a ketogenic diet can offer.

Sources
[1] http://www.thinkmuscle.com/articles/mcdonald/training-on-ketogenic-diet.htm
[2] https://paleomagazine.com/how-to-start-ketogenic-diet
[3] https://www.ruled.me/targeted-ketogenic-diet-indepth-look/
[4] https://www.perfectketo.com/exogenous-ketones-supplement-ketones/

Complete Training Program built for Hard Gainers who want to gain mass and keep it!

With size comes power, self-esteem and respect from others. But, what if you’re genetically cursed? What if the genes you got mean that you’ll never gain mass like the big guys?

Fear not! While it’s true that there’s a hard-wired genetic component that, if you do nothing beyond your normal existence, you’ll stay small. But there are countless examples of guys out there who we’re small but changed everything and became huge. This is the principle of phenotypes versus genotypes.

SIZE MATTERS AND DON’T LET ANYONE TELL YOU ANY DIFFERENT!

Genotypes are how, if you do nothing different, you’re doomed to be small and stay that way! Phenotypes on the other hand is where the promise of mass gaining future can come true for you. In a very small nutshell, genotype is your genetic code and phenotype is the physical expression of a combination of your genotype and environmental factors. In essence, if you change the forces that your genetics react to, you can literally change how your inherited DNA is expressed.

In this article we’ve laid out key tips on how to create the change that your genetics react to; this will not happen overnight and you must commit yourself to maintaining the increased calories, increased quality of the calories (i.e. superior protein sources) and progressively more intense training.

Training for Mass

Big bodies are the result of big weights being moved in the gym. You have to attempt to be stronger each week, whether it’s increasing the weight or the reps. Handling more weight on all your exercises or doing the same weight but increasing the reps are great indicators that you are gaining more muscle and you’re well on your way to being one with the masses!

It is important that you keep the weight heavy and the sets shorter. Your goal is to continuously expose your genotype (your DNA) to heavy weight for relatively short bursts. As you get used to the weight, progressively increase that weight. You will always need to be forcing your body to adapt to and overcome new levels of resistance (weight).

Eating for Mass

If your a hard gainer, as in you have a very difficult time putting on mass and keeping it on, you have to realize that your genetics predispose you to degrading any muscle that you put on. To prevent this, you have to dramatically increase the amount you eat per meal and you have to increase the frequency of the meals. Hard gainers who have successfully gained mass eat between 5 and 7 meals per day and aim to have their calorie intake at 4,000 to 5,000 calories per day with their protein intake at 2 or more grams of protein per pound of bodyweight per day (if you’re 150 lbs. aim for 300 g of protein).

This sounds tough, and it is. Your body will fight you every step of the way. But that’s how you know that you’re doing the right thing. If it was easy, you would already be huge, right?!

What if I Get Fat?

I hear this all the time. Guys who are smaller than they want to be are worried about getting a belly. Don’t worry! Here’s why. When you up your calories (of high-quality food – NOT ICE CREAM!) your body receives the signal of abundant food and your metabolism along with dozens of other metabolic processes kick into high gear.

In addition, with the consistent increased level of resistance training, you are forcing your body to repair and grow muscle tissue rapidly. This is something that only happens when you are eating tons of food on a regular basis. Your body cannot simultaneously put on solid muscle mass when you are in a caloric deficit (i.e. not eating enough).

Mass-Building Workout

Day 1: Chest/Shoulders/Triceps

• Flat Bench Press/Incline Bench Press: 5 sets of each exercise, pyramiding up in weight and going as low as 4-6 reps on your final two sets.

Flat Bench Press:                              5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

Incline Bench Press:                         5 Sets                                    8 Reps (4 to 6 on Sets 4 and 5)

*Take as long as 2-3 minutes rest in between your final two sets, so that you can attack the weight with full intensity and energy.

**Push the weight until it literally can’t move anymore to achieve complete muscle failure.

***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Lateral Raises/Upright Rows: 4 sets of each with the first set being a warm-up set, and then moving into your working sets where you should aim to achieve muscle failure at around the 8-rep mark.

Lateral Raises:                   4 Sets                                    8 Reps

Upright Rows:                    4 Sets                                    8 Reps

*Try using dumbbells, barbells, kettlebells and even plates to perform these exercises for variety.
**Remember your elbows must be higher than your wrists at the top of each of these movements.

• Triceps Dips/Skull Crushers: 4-5 sets of each exercise, pyramiding up in weight and keeping in the 8-10 rep range on your final two working sets.

Triceps Dips:                       4 to 5 Sets                           8 to 10 Reps

Skull Crushers:                   4 to 5 Sets                           8 to 10 Reps

*Keep your elbows from flaring out to the sides, so all the stress is on your triceps.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Day 2: Rest

Day 3: Quads/Hamstrings/Calves

• Squats/Leg Presses: 5 sets of each, pyramiding up in weight and then doing a drop set for your final two working sets. Start with a weight you can handle for only about 4-6 reps then perform a triple drop set by dropping the weight by about 50 pounds for 3 consecutive sets.

Squats:                                 3 Sets                    4 to 6 Reps

Squats:                                2 Drop Sets         Drop 50 LBS for 4 reps x3

Leg Presses:                       5 Sets                    4 to 6 Reps

Leg Presses:                       2 Drop Sets         Drop 50 LBS for 4 reps x3

*Wear a belt and even use knee wraps to handle the heavy weight, and place the emphasis on the working muscle rather than the knee joint.
**If you don’t feel ill after doing the last two sets, you didn’t go hard enough!
***Pyramiding: Increase the weight up to set 3 (your max) and move to Drop Sets in Sets 4 and 5.

• Stiff-Legged Deadlifts: 4-5 sets pyramiding up in weight and going no lower than 10 reps on your final two working sets.

Stiff-Legged Deadlifts:                   4 to 5 Sets                           10 Reps

*Wear a belt to help keep your back supported and your midsection in check.
**Perform the exercise on a platform so that it allows your range of motion to go past your feet for an extreme stretch to your hams and glutes.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Standing Calf Raises: 4-5 sets, with set one being a high rep warm-up set of around 50-100 reps, then go straight to a weight where you can get 10 reps at best for 3-4 working sets.

Standing Calf Raises:                       High-Rep Warm-Up Set                 50 to 100 Reps

Standing Calf Raises:                       3 to 4 Sets                                           10 Reps

*The calves are used all day when you walk and need a stimulus they’re not used to, which is heavy, heavy weight.
**Be sure to use a full range of motion and avoid bouncing on the balls of your feet, hold the stretch and the contraction for a 2 count.

Day 4: Rest

Day 5: Back/Traps/Biceps

• Wide Grip Chins/Barbell Rows/Deadlifts: 4-5 sets of each going to failure on your chin-up sets and pyramiding up in weight for the barbell rows and deadlifts, going as low as 6-8 reps.

Wide Grip Chins:                               4 to 5 Sets                                           6 to 8 Reps

Barbell Rows:                                    4 to 5 Sets                                           6 to 8 Reps

Deadlifts:                                           4 to 5 Sets                                           6 to 8 Reps

*Think of your hands as hooks and grip the barbell with your finger tips to take the biceps out of the movement.
**Focus on the mind-muscle connection with your back muscles, as it’s hard for many to get the right feeling in their backs. It might have something to do with not being able to physically see the muscle working.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Barbell Shrugs: 4-5 sets pyramiding up in weight and going as low as 6-8 reps on your working sets.

Barbell Shrugs:                                                  4 to 5 Sets                                           6 to 8 Reps

*Shrug up and down with no rolling of the shoulders to avoid injury.
**Use wrist straps to help with your grip so you can handle extreme weights during this exercise.
***Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

• Straight Barbell Curls/Dumbbell Hammer Curls: 4-5 sets of each pyramiding up in weight and going as low as 6-8 reps on your working sets.

Straight Barbell Curls:                                   4 to 5 Sets                                           6 to 8 Reps

Dumbbell Hammer Curls:                             4 to 5 Sets                                           6 to 8 Reps

*Focus on using correct form and then use a little cheating to move the weight on your final reps to get as much from your biceps as you can.
**Pyramiding: Increase the weight up to set 3 (your max) and declining in sets 4 and 5.

Days 6 & 7: Rest

After you have completed this rotation, it’s time to do it all over again, but this time try using heavier weights or performing more reps on all your sets. A good tip would be to keep a training journal to chronicle the weights you used, so you’re not guessing and short-changing yourself and your gains.

Mass-Gaining Supplements

To build massive amounts of muscle, you have to eat massive amounts of food and supplements with the appropriate products to back up your efforts.

Keeping the levels of protein and calories high enough with the right frequency isn’t easy. What a lot of successful mass gainers have done is take a Mass Gainer like QUICKMASS. It quickly and easily adds 1010 calories in just 4 scoops (for this program we recommend taking 1 serving in the morning and 1 serving post-workout), complete with 60 grams of high-quality protein!

Your can also try stacking HVOL (optional), AMINOCORE, CVOL (Powder or Capsule), CARBION+, VITASTACK and GLUTAMINE (optional) for unbelievable gains in size and strength. Combining these products will not only give you the boost you need to hit the weights hard, it also has all the ingredients needed for repair and growth of new muscle tissue.

IF YOU’RE A HARD GAINER, THERE’S STILL HOPE.

Being large and in charge is not for the faint-at-heart and only the hardcore will take mass to new levels. If you’re a hard gainer, there’s still hope. You have to be consistent and persevere, even if gains are slow. If you tend to put on mass fairly easily, be careful of the type of mass you are putting on. Remember, you can’t flex fat, and quality before quantity counts when you are a bodybuilder looking to get huge.

Conclusion

Train smart, supplement accordingly and enjoy stretching the sleeves of your shirt and having to shop for a whole new wardrobe!