Weekend Cheat Food: Protein Peanut Butter Balls

This has got to be one of the best weekend cheat foods on the planet! Protein peanut butter balls are quick and easy to make, extremely nutritious and will pack on muscle power like almost nothing else!

Just think, melted peanut butter with whey and oats in the oven and the yummy smell perforating throughout your home….seriously….

Need I say more?

Protein Peanut Butter Balls Recipe:

2 scoops chocolate or vanilla whey protein powder (Try Optimum Platinum HydroWhey which is lactose free)
1/4 cup honey
3/4 cup raw oats
1 cup peanut butter

Protein Peanut Butter Balls Directions:

Mix all these ingredients in a large bowl.
Powder your hands with some flour (to prevent stickiness).
Form into small 1″ balls and place on a bake sheet.
Place in oven at 375 degrees for 5-10 minutes.

This should make a serving which will last you at least a couple weeks. Store remainder in a tupperware container in the fridge…yes they are good cold too!

Remember this is a weekend cheat food, these peanut butter balls are rich in calories but the whey gives you high quality protein, the oats give you fiber and low glycemic carbs, the honey will help boost your immune system and the peanut butter will provide you with healthy unsaturated fats and antioxidants.

Another idea is to freeze them and have them as a killer treat. So next time you’re working out think of this as your motivator and go extra hard!

Abs Workout Made Easy

There’s a lot to deal with if you truly want to get killer abs, the perfect eating all the time, the intense exercise plan, and the perfect amount of rest and relaxation for recovery.

But that aside so many of us forget that’s it not just what’s on the outside, but also what’s happening on the inside. Let me explain…

It’s no surprise that you have to have low body fat and some good genes to have abs, but what if we forget that for just one moment. What about the result of the increase in core strength that will benefit you in so many other ways?

Great core strength means improved posture, less lower back pain, and a super ability to excel in every exercise and sport there is.

These benefits should not be under-stated because with better posture and an ability to keep your body in the right position when exercising means you will also see results that really shine.

Now if you’re thinking this means intense ab workouts all the time, that is definitely not necessary. Instead I’ll give you a quick 15 minute ab workout you can implement three times a week that will bring radical core strength and make you feel like a super athlete with a rock hard midsection.

Abs Workout3 sets of 30 seconds plank on stability ball (view exercise)3 sets of 20 mountain climbers on bosu ball (view exercise)2 sets of 15 hanging leg raises (view exercise)3 sets of 15 decline ab crunches (view exercise)1 sets of 25 bicycle crunches on bosu ball (view exercise)There you have it, simple but very challenging and highly effective. Of course, now you need the abs workout diet to match it so to make it easy for yourself you may want to include these most results-driven supplements to get your abs to not only feel good but also to show through…Abs Workout Results-Driven SupplementsIntensity pre-workout matrix (take 30 minutes before workout) – Muscle Pharm AssaultIntra workout endurance catalyst (take during or right after workout) – Scivation XtendAdvanced muscle building protein (take an hour before workout and immediately after workout) – Optimum Platinum HydrowheySuper thermogenic fat burner (take in the morning) – 7-Keto LeanGelsWorkout Multi Vitamin (take in the morning) – Optimum Opti-Women or Optimum Opti-Men- See more at: http://weightlossandtraining.com/abs-workout-made-easy#sthash.nzIBOzow.dpuf

12 Week Weight Loss Program

Protein contains the building blocks needed for new muscle tissue (amino acids), while an increased caloric intake is required to support the energy needed for lifting weights and building new muscle.

You can increase dietary protein in a number of ways. Lean meats and animal byproducts contain the greatest variety of amino acids, which means better overall support. Eggs, dairy products, chicken, fish, and lean beef or pork are all great options.

I also recommend starting your day with aprotein shake using a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. Following up your workouts with a time release protein like MHP Probolic-SR Muscle Feeder will continue feeding your muscles for the rest of the day.

Your next step is increasing your amino acid support. These supplements are relatively inexpensive but very effective. Optimum BCAA 1000 Caps and Optimum Glutamine are your best options to start with, and they’ve shown amazing results.

The next thing you need to consider is Creatine. Creatine has really gotten a bad rap over the years, but there are a number of safe and effective options now available. Creatine helps you build muscle mass by improving muscle endurance and strength, meaning you’ll get more out of every pump AND experience better recovery.

My top pick for Creatine supplements is Fusion Purple K. I know a lot of people who have experienced serious gains in muscle mass by using this on a regular basis.

Last but not least, you should be thinking about natural testosterone support. Testosterone not only boosts your metabolism, but it also plays a critical role in building muscle mass (this is why men naturally have more muscle mass).

You can try a natural testosterone booster like USPLabs Prime, or try a night-time recovery supplement like NOW ZMA or Fusion Bodybuilding Sleeping-Giant. Both of these provide natural nutritional support (in the form of vitamins and minerals) to your body’s testosterone.

Whatever you do to build muscle mass, make sure you consider these supplemental options. They can have a huge impact on your results!

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How to Build Muscle Mass

Building muscle mass takes more than just the right level of resistance. While weight training serves as a critical foundation to increasing muscle mass, it’s really only the first step. Let me explain…
In order to gain lean muscle mass, your muscle tissue first needs to be put under some sort of tension. It needs to be engaged, usually repeatedly, to a high degree. This essentially causes the muscle tissue to stretch and tear. When it repairs itself, it builds new tissue, essentially “filling in the blanks” and increasing the overall size and density of the muscle.
For this reason, weight training is the first step in your muscle building efforts. You need to hit the weights hard and you need to hit them often. Generally speaking I recommend 4-5 days a week of weight-training at a minimum of 40 minutes per workout.
You can definitely increase your effort depending on your goals, but make sure you’re giving yourself enough rest. Allowing your muscles to repair themselves during this time is key to seeing results.
But once you get your routine down, there’s a lot more you can do to build muscle mass…
How to Build Muscle MassIncreasing your protein intake is an essential step in the muscle building process. If you talk to any bodybuilder they’ll tell you that they eat for their muscles – meaning they’re consuming more protein and calories overall in order to see real results.
Protein contains the building blocks needed for new muscle tissue (amino acids), while an increased caloric intake is required to support the energy needed for lifting weights and building new muscle.
You can increase dietary protein in a number of ways. Lean meats and animal byproducts contain the greatest variety of amino acids, which means better overall support. Eggs, dairy products, chicken, fish, and lean beef or pork are all great options.
I also recommend starting your day with a protein shake using a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. Following up your workouts with a time release protein like MHP Probolic-SR Muscle Feeder will continue feeding your muscles for the rest of the day.
Your next step is increasing your amino acid support. These supplements are relatively inexpensive but very effective. Optimum BCAA 1000 Caps and Optimum Glutamine are your best options to start with, and they’ve shown amazing results.
The next thing you need to consider is Creatine. Creatine has really gotten a bad rap over the years, but there are a number of safe and effective options now available. Creatine helps you build muscle mass by improving muscle endurance and strength, meaning you’ll get more out of every pump AND experience better recovery.
My top pick for Creatine supplements is Fusion Purple K. I know a lot of people who have experienced serious gains in muscle mass by using this on a regular basis.
Last but not least, you should be thinking about natural testosterone support. Testosterone not only boosts your metabolism, but it also plays a critical role in building muscle mass (this is why men naturally have more muscle mass).

Fast Weight Loss Diet for Women

Let’s be honest. If you’re trying to lose weight, you want it to be fast – and as simple as possible.

Although a “quick and easy” approach to weight loss isn’t always possible, there are a number of things you can do today that will give you fast results. If you’re looking to speed up your current weight loss efforts, or just want to start your diet with a bang, this is the article for you!

Here are 5 fast weight loss diet tips for women. When it comes to weight loss, this is the best advice I have to offer, hands down.

Fast Weight Loss Diet for Women: 5 Things You Can Do Today!

All of these tips are focused on creating a daily calorie deficit. In order to safely lose at least 1-2 pounds a week, you need to create a calorie deficit of about 500 calories per day. This means you should be burning 500 calories more than you eat every single day! But it’s not as hard as you think. Here’s what to do…

1. Take a Natural Appetite Suppressant – A lot of people get scared when they hear the words “appetite suppressant” because they assume that it’s something unnatural or that it can produce negative side effects. But that’s not the case.

One of the easiest, natural appetite suppressants available is caffeine, and one of the best ways to get caffeine naturally is from green tea. In particular, this Matcha Green Tea contains a ton of caffeine, alongside other calming and relaxing agents that will prevent the jitters. One cup in the morning and one at mid-day will satisfy your cravings and get you eating a lot less.

If you’re looking for a slightly stronger suppressant that’s equally natural, tryHydroxycut South African Hoodia. It’s showing amazing weight loss results!

2. Take the Right Vitamins & Supplements – There are a few vitamins and supplements that have been scientifically proven to significantly enhance your weight loss efforts. In most cases, these supplements are known for their metabolism-boosting properties. All of the following supplements can be safely taken at the same time:

• NOW Ultra Omega-3, which has also been shown to redistribute fat deposits away from your midsection.
• NOW Vitamin B-100, which has been shown to boost metabolism and give you more energy.
• NOW Vitamin D, which increases your fat loss by up to 50% when added to a healthy diet and exercise.

3. In with the Good, Out with the Bad – In addition to the previously mentioned supplements, adding more protein and fiber to your diet is a necessary step in controlling cravings, eating less, and improving muscle gain. Supplements like Optimum 100% Natural Whey and Myogenix Pro Fiberwill help you lose even more weight fast!

Now that you’ve added the right things to your diet, you also need to take some things away. You’ve probably heard it a hundred times, but it’s absolutely necessary that you cut down on your intake of bad fats, sugars, sodium, and processed foods.

4. Cut Down on Carbs – I never recommend cutting out carbs completely, but there’s no denying that reducing your carb intake will help you lose some extra weight very quickly – often within the first week! If you do eat carbs, make sure you avoid the white flour and rice. Either way, carbs are extremely high in calories, so cutting down on them will improve your calorie deficit.

5. Move Your Body –You didn’t think I’d get through this list without mentioning exercise, did you? If you really want fast weight loss results, you can’t do it with diet alone. Exercise, including both cardio and weight training, is an excellent way to boost your calorie deficit.

And there’s no reason for women to avoid lifting weights – it’s not that easy to bulk up! But lifting weights will improve your lean muscle mass, which has a direct impact on your metabolism. The more muscle mass you have, the more calories and fat you’ll burn!

Weekend Cheat Food: Fruit-Melon Sorbet Blast

This article series is blasting away any notions that healthy food can’t taste good, and you’re definitely going to want to bookmark these ones! The last weekend cheat food created quite a stir, cause it was so freakin yummy…if you didn’t get to read it check it out here – Strawberry-Vanilla Hazelnut Banana Split.

If you’re tired of the same old fruit, day in and day out then this Fruit-Melon Sorbet Blast is going to shake it up for you, and remember you can’t really go wrong with fruit! Sure it has fructose sugar, but it also is packed with antioxidants, vitamins, minerals, fiber and everything else that will keep you looking and feeling young and energetic.

Check this out…

Fruit-Melon Sorbet Blast: Instructions

Makes 2 servings:

1. Melon Sorbet: Take half a cup of watermelon and blend really well with half a cup of ice. Add a splash of fresh vanilla if you please. If it’s not blending well add 1/4 cup of ice water or some club soda to give it some fizz.
2. Cut up one peach, a dozen grapes, several strawberries and a couple fresh figs.
3. Pour melon into two cups or martini glasses
4. Add the cut up fruit
5. Add a few fresh raspberries to each cup
6. Garnish with some fresh mint

How easy was that? Alright, now get ready for the fruit blast! Doesn’t this just make your mouth water thinking of this?

Remember this is a weekend cheat food but in reality it’s not really a cheat because it has so much healthy goodness in it. And if you incorporate a killer workout and diet plan with this the rest of the week you are going to see some pretty sweet results when you look in the mirror… (Ultimate Fitness & Diet Plan for Women or Ultimate Workout and Diet Plan for Men.

Workout Routines for Men – The Werewolf Workout

It’s been a while since I’ve done a celebrity workout routine for men, but some of the most popular articles on this site include those of Hugh Jackman, Daniel Craig and Channing Tatum to name a few.

If you’ve been following the show True Blood you probably were quite impressed with Joe Manganiello’s ripped physique so I thought I’d do a little investigating to see what he included in his workout routine to get to the level that he has achieved.

It’s interesting because what I found out was that Joe was actually following a routine which some in the fitness world would say is quite controversial but I think the results speak for themselves. The main focus of his workout is cutting so as you may have guessed one of the most major components includes an intensive cardio workout. Ok cardio is cardio right?

Not exactly, there is a specific training technique that only some trainers even attempt to suggest to their clients. This is doing cardio first thing in the morning before breakfast.

The thought is that doing cardio first thing will force your body to cut into the fat stores for the main source of energy since you’ve already gone through a fasting period during sleep. Risky?

Yes, the risk is that unless you already pretty athletic and have been training for several months in a row this kind of pressure on your energy system may be too much for most to handle. In other words, dizziness and even severe nausea would not be out of the ordinary for someone who is inexperienced.

Ok, so this I’ll leave up to you, if you think you are ready for it give it a try but I would be extremely cautious and aware of the signals your body is giving. If you find you are starting to feel light headed sit down and maybe have a protein bar or banana on hand to help you get your blood sugar up right away. The light headedness is caused by really low blood sugar so having something sugary can help you combat this right away.

On to the workout…

The Werewolf Workout Routine

Joe’s workout includes working out 6 times a week and twice a day with a 45 minute cardio session in the mornings before breakfast. Although this is a simulated workout routine, I have included all the research that I was able to find out on his workout and then added some of my own training experience to make sure it provides the best similar results.

Days 1, 3 & 5
Morning: 30-45 minutes running on treadmill (5 minutes high intensity interval training)

Afternoon Arms, Back, & Shoulders
3 sets of 10-12 reps of the following exercises:
Bench tricep dips (view exercise)
Seated Military Press (view exercise)
Alternating incline dumbbell curls (view exercise)
Pull ups (view exercise)
Shoulder dumbbell presses (view exercise)
Standing dumbbell curls (view exercise)
Tricep rope push downs (view exercise)
Lat Pull downs (view exercise)
Seated cable rows (view exercise)
Cable Hammer curl (view exercise)

Days 2, 4 & 6
Morning: 30-45 minutes elliptical trainer (5 minutes high intensity interval training)

Afternoon Chest, Abs & Legs
3 sets of 10-12 reps of the following exercises:
Pushups on Bosu Ball (view exercise)
Barbell squats (view exercise)
Dumbbell chest press (view exercise)
Leg press (view exercise)
Decline barbell chest press (view exercise)
Hanging leg raises (view exercise)
Oblique crunches on stability ball (view exercise)
Plank on exercise ball (view exercise)
Single leg deadlift (view exercise)
Dumbell flyes (view exercise)

Recommended Supplements for The Werewolf Workout

This is a pretty intense workout so you need to make sure your diet is focused around lots of protein and amino acids to help with recovery and growth of your muscles. The following supplements will help with pure learn muscle production…

Whey Protein for Lean Muscle Production (Try: Cellucor Isopro Ultra-Lean)
BCAA’s for Muscle Recovery (Try: Scivation Xtend)
Thermogenic Fat Burner (Try: OxyElite Pro)
Creatine & NO2 for Maximum Power (Try: USPlabs Jacked)
Daily Multivitamins for Men (Try: Universal Animal Pak)

Conclusion: Workout Routines for Men – The Werewolf Workout

You’ve got a pretty killer workout routine for men to get you pumped up and ripped like werewolves in the HBO show True Blood. Now all you have to do is get your body and mind ready to stick to this 6 day twice a day workout! Remember to follow one of the beginner workout routines like that found in this article – Workout Plan for Men for at least 6 weeks straight before jumping into this workout.

You want to have your muscles, bones, joints and tendons ready for this kind of intensity and of course a high protein diet and supplementation is really going to make sure you get the most out of this routine.