The importance of hydration in bodybuilding and fitness

70% of the human body is water.Being dehydrated will hinder your results in a MAJOR way. *Being hydrated can increase your strenght in the gym by 19%.When you are even 3% dehydrated you lose up to 19% of your strenght. *Water helps with digestion of food.It helps shuttle the important nutrients to your muscles more efficiently. *Water makes a big part of the ingredients of the fluid responsable of lubricating your joints which plays a big...

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How to achieve muscle hypertrophy to build muscle fast.

First i'd like to talk about the term hypertrophy.It is the excessive development of an organ/part.more precisely the increase in size by thickening of muscle fibers. To achieve hypertrophy you must be staying within 8-12 rep.range for upper body and 15-25 rep range for the lower body. Lower rep ranges are for building strength.If  you are staying within 3-5reps you will be gaining a lot of strength fast, but not as much mass. This is the...

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Quick bodybuilding protein shake for the summer

I'll share with you how I usually make my protein shakes for bodybuilding and fitness in the summer. For shake this you will need: * A handful frozen blueberries and 5 frozen strawberries(I'm using a mixed package of blue+strawberries I got from my local groceries store) *200ml of Milk *A scoop of  whey protein powder *Optional:An oreo cookie *NOTE:You can use fresh blue/strawberries, just add a couple of ice cubes.Also the amount of milk...

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Bodybuilding Stunts Growth?

The reaction of almost everybody that is uninvolved in fitness and gets told that i do fitness is:Oh you won't grow anymore, you will stay short for the rest of your life etc. Well I'm proof that bodybuilding does not stunt vertical growth at all.I grew more than an inch in the last couple of months and i am still growing(I'm 15 177cm+) While i am training really hard in the gym and constantly improving my performance. Bodybuilding/doing fitness...

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Quick high protein tasty yogurt desert recepy for bodybuilding and fitness.

First I'd like to apologize about not posting much recently i will start posting regularly again soon i'm having some issues these days. For this high protein fitness desert you will need :  * 200g. low fat greek yogurt * 1 scoop of protein powder[pref. chocolate] * a hand full of blueberries+strawberries[If you are using frozen berries like i am just microwave them for 15 seconds and they're ready to eat] * Optional: tbsp....

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Coffee as a pre-workout supplement.Will it help you build muscle?

The benefits of using caffeine as a pre workout supplement are immense. Many studies have been made about the caffeine affect on weight training and sports. And it is the cheapest bodybuilding supplement around.And it is the most used substance on the planet which makes it extremely easy to get.Many of the diet pills have caffeine as the their main substance. What is caffeine? Caffeine is a bitter, white crystalline xanthine alkaloid...

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