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Faris Harrun
Sep 26, 2016 1:33:57 PM


Life can not exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water!



Water makes up nearly 85 percent of your brain, about 80 percent of your blood and about 70 percent of your lean muscle. (Because there are a lot of tissues that have less water, the average is about 50 percent.).

water intake



It is difficult for the body to get water from any other source than water itself. Soft drinks and alcohol steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore stealing precious water from the body.



Water plays a vital role in nearly every bodily function. Lack of water is the #1 trigger of daytime fatigue. A mere 2% drop in body wat...

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6 Ways To Get Ripped 6-Pack Abs

Faris Harrun
Jul 25, 2016 12:21:56 PM

6 Ways To Get Ripped 6-Pack Abs!

There's no secret to developing your six pack. Check out these 6 nutrition and training tips to find out how you can succeed at your quest for six pack abs!

It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long lost truth to getting six pack abs. While some of these sites are legitimate, most are just trying to scam you out of your hard earned money.

When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam.

With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Most people don't have the time to sift through all of that junk to pick out a winner.


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Top 5 Best Muscle Building Supplements

Faris Harrun
Jul 17, 2016 1:08:36 PM

Top 5 Best Muscle Building Supplements

The proper supplementation is beneficial to muscle building, because it can help you gain lean muscle faster and easier and it improves body performance, because it complements your daily workout routine.

Here are the top 5 most effective and safe muscle building dietary supplements:

1. Whey protein

It consists of soluble globular proteins isolated from whey, mostly beta-lactoglobulin, alpha-lactoalbumin, serum albumin and immunoglobulins. In addition to providing a high amount of protein, this dietary supplement also provides high amounts of essential minerals such as calcium and magnesium, which are more easily assimilated by the body in liquid form. The whey protein supplement, primarily in the form of whey protein shake is advisedly taken before and after the workout for the purpose of improving and speeding up muscle recovery and muscle repair. It is recommended to consume 30-40 mg at a time. Whey protein is easily digested and it is suitable eve...

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Zaid Al-Yassin Ahyar
May 11, 2015 6:41:21 PM

Warm up prior to and stretch frequently during your workout. Before participating in any athletic activity, you should raise your peripheral body temperature. Get your heart beating and increase the blood flow to your extremities by participating in 5 minutes of a low intensity cardiovascular activity. Following your warm up, stretch your muscles gradually to a point of mild discomfort, not outright pain. Never bounce. Instead, hold stretched positions for about 20 seconds. Rather than limiting yourself to a pre-training stretch, continue to stretch during and after your workout to promote circulation. By increasing blood flow to your muscles, waste products like lactic acid are rapidly removed to help prevent soreness. In addition, more blood-borne nutrients are available for energy and growth.

Learn to isolate specific muscles. Steady, controlled movements are the key to learning what it "feels like" to work a specific muscle or muscle group. It takes about three weeks f...

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Tips To Get Lean

Zaid Al-Yassin Ahyar
May 11, 2015 6:40:57 PM

Whether it's for an upcoming special event, to make a change in your life or if you just want to look and feel healthy, most of us want to have low bodyfat levels and good muscle size and tone. Follow these tips below to kickstart your way to that lean, athletic physique you're looking for!


Without a doubt, this is the most important piece of the puzzle. Without a great diet, the hours of training and hundreds of hard earned dollars spent on supplements will be wasted. A healthy diet is key to ensure so many of the body's functions are supported, especially during periods of strenuous exercise. A good diet will result in better athletic performance; better moods; improved sleep quality; enhanced body composition, as well as joint, heart, skin and overall bodily health.


These are not the enemy! Carbohydrates are vital for many bodily functions, and are the body's preferred energy source. The key to carbohydrate consumption during diet periods is to use it as close as pos...

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The Great Abs Mistake

Zaid Al-Yassin Ahyar
May 11, 2015 6:40:21 PM

"1,000 Sit-Ups And Crunches A Day and Still No Abs!?"

There's a Scientific Reason Why Your Lower Ab Flab Is The Last Place To Go: Belly Fat - A Big Problem


Most people don't have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others.

There's a scientific reason for this. Your fat cells are not just inert "storage tanks" for excess fuel. They are actually endocrine glands which send and receive signals from the rest of the body. You could say that your fat cells "talk to your body" and your body "talks to your fat cells." This occurs through a hormone and receptor system.

For body fat loss to occur, you must first get the fat cell (adipocyte) to release the fat into the bloodstream. THEN, the free fatty acids must be delivered to the working muscles where they are burned for energy....

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Mass Gain Diet

Zaid Al-Yassin Ahyar
May 11, 2015 6:35:38 PM

Here is a rundown of what you need to eat to put on quality muscle, with as little body fat as possible.

Protein is made up of the amino acids required to repair damaged muscle tissue, and assist new muscle growth. An adequate protein intake when trying to add quality mass is essential, generally around three to three and a half grams of protein per kilo of bodyweight (around 250 grams for an 80kg person). The high protein foods you should be eating are lean chicken breast, lean beef, fish and egg whites. Eating this amount of food is not easy, and that's where a good protein powder can help you to get sufficient protein in your diet.


Carbs are the body's most convenient fuel source, and are essential for maintaining strength and energy levels. The majority of your carbohydrate intake should be from complex carbohydrates such as brown rice, pasta, oatmeal, sweet potato, white potato, whole grain bread, fibrous vegetables, beans and lentils. This will keep your insul...

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How to Eat Like Bodybuilder

Zaid Al-Yassin Ahyar
May 11, 2015 6:34:03 PM

How to Eat Like a Body Builder

Eating like a body builder will help you build musclelose excess weight, and maintain a healthy weight if you follow it strictly. The basic idea is to eat a diet high in protein and fiber, and low in carbohydrates and fat. To eat like a body-builder, read these pointers as well as the sample diet below.



  1. Follow the meal plan detailed below. Spices can be used but not in extremes. Avoid thick or creamy salad dressings. Use salt sparingly; good alternatives are Mrs. Dash seasonings. Avoid sugar at all costs; if you like sugar and cream in your morning coffee, try using skim milk and stevia as healthier alternatives.
  2. Eat a meal every 2 to 3 hours. Body-builders emphasize proteins matched with carbs; however, incorporating vegetables and fiber into your diet will also help sustain your health and keep you feeling full. If you miss a meal, you don't get to make up for it at the next meal.
  3. Incorporate flaxseeds and flaxseed oil into your diet. Flaxseeds...
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All about Whey Protien

Zaid Al-Yassin Ahyar
May 11, 2015 6:31:17 PM

What is Whey Protein and Where does it Come From?

Whey protein is ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain Amino Acids (BCAAs), containing the highest known levels of any natural food source.

Whey Protein is one of 2 types of protein that comes from milk (the other being casein protein). It's made during the process of cow's milk being turned into cheese. When the milk is being turned into cheese, the whey protein is a by-product.


Do any Foods Contain Whey Protein?

No foods contain actual whey protein. (edit: whey protein can be found in protein powders, protein bars and some drinks) However, many foods do contain high levels of protein. Here are the most common types of high protein foods:

  • Lean red meat (20% protein)
  • Chicken/turkey (20% protein)
  • Fish (20% protein)
  • Eggs (6-8% protein)
  • Cheese (10-30% protein, but high in fat)


What Types of Whey Protein are There?

There are 2 major types of whey protein, whey protei...

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All About Creatine

Zaid Al-Yassin Ahyar
May 11, 2015 6:30:28 PM

ALL about Creatine 


1.What Is Creatine?

Creatine is derived from the amino acids glycine, arginine, and methionine. Skeletal muscle contains 95% of all creatine. The heart, brain, and testes hold the remaining 5%.

2. How Does Creatine Work?

According to David Sandler, the Senior Director of Education for the National Strength and Conditioning Association (NSCA), “Creatine allows you to have a longer and larger work volume. It helps you get one more rep. Supplementation can increase phosphocreatine and creatine stores by 10 to 40%.”

3. Why Does Creatine Work?

According to Jose Antonio PhD, a professor at Nova Southeastern University and the CEO of the International Society of Sports Nutrition, “Creatine serves as a fuel source for rapid exercise through increased phosocreatine (PCr) stores.”

4. Who Should Use Creatine?

According to Jose Antonio PhD, a professor at Nova Southeastern University and the CEO of the International Society of Sports Nutrition, “To date, creatine is clearly the single...

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