Top 5 Supplements For Muscle Growth

Supplements are a fantastic tool that can accelerate your muscle building efforts and allow you to reach your goals in record time. However, due to their popularity, there are thousands of different muscle building supplements on the market and this makes choosing the right ones very confusing. In this post I’ll be helping you cut through the confusion by listing the top five supplements for muscle growth.

  1. Protein Powder

Protein is the number one supplement in the muscle building industry and for good reason. It’s a convenient, low cost way to supplement your diet with the nutrient that builds, maintains and repairs your muscles between workouts.

Whey protein is the most popular type of protein powder on the market due to its fast action and rapid absorption by the muscles. It’s a great supplement to take after working out or when you need to supply your muscles with a quick dose of protein.

Casein protein is another excellent choice which gives your muscles a slow, steady release of protein over the course of a few hours. It’s a perfect protein powder to take before bed time that will fuel your muscles as you sleep.

  1. Creatine

If you’re struggling to bust through a weightlifting plateau and increase your strength levels, creatine is a perfect supplement. It helps your muscles perform more efficiently during weightlifting movements and allows you to lift with more strength and power during your muscle building workouts.

As with protein powder, there are many different types of creatine on the market. Creatine monohydrate is the most widely consumed type and also the most cost effective creatine option available. However, if you don’t like the grainy texture and bitter taste of creatine monohydrate, there are more palatable creatine supplements out there including creatine capsules and liquid creatine.

  1. Glutamine

Glutamine (also known as l-glutamine) is the dominant amino acid in your muscles with over 60% of your muscle cells being comprised of glutamine. This supplement has numerous benefits when it comes to muscle growth and can help your body utilize protein more efficiently, prevent the breakdown of muscle cells and increase growth hormone levels within your body.

  1. EFAs

EFAs (or essential fatty acids) don’t get as much publicity as the supplements above but they’re vital for muscle growth and something that most people don’t get enough of in their diets. They’re used as building blocks for your muscles cell walls, boost your energy levels during weightlifting workouts, help your body produce muscle building hormones and speed up muscle recovery.

  1. ZMA

ZMA contains a blend of zinc and magnesium and is another supplement you should consider if you want to maximize your muscle gains. The zinc improves protein synthesis within your body and enhances your energy levels during weightlifting workouts while the magnesium promotes proper muscle function. However, the most impressive benefit of this supplement is that it enhances your sleep quality and allows you to enjoy greater muscle recovery, muscle building hormone production and muscle growth during the night.


While it is possible to develop your muscles without supplements, the five listed above are fantastic support tools that can help you blast through plateaus. So if your muscle building efforts aren’t progressing as fast as you’d like, give one or more of the supplements in this article a try and get the results you deserve.

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Eight Weeks to Optimum Health (Proven Program for Taking Full Advantage of Your Body’s Natural Healing Power)

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The Ultimate Guide to Weight Training for Sports




Top 5 Cross Training Exercises For Weightlifters

Weightlifting is a popular type of fitness training that has many benefits. It strengthens all the muscles in your body, improves your physical appearance, lowers your injury risk and more. However, while weightlifting is great at improving these areas of your fitness, it’s not so good for boosting your balance, coordination, cardiovascular fitness or flexibility. This article will highlight 5 cross training exercises for weightlifters that you can use to target these areas of your fitness that weightlifting neglects.

1 – Football

Football is a fun sport and a top cross training option if you lift weights. It tests your balance, coordination and reflexes while also giving you a solid cardio workout. Additionally, it’s a great fat burning tool and blasts through an impressive 610 calories per hour. However, the best thing about football is that it allows you to work your muscles while also giving them a rest from weightlifting.

2 – Rock Climbing

Rock climbing is an active exercise that works all the muscles in your body and enhances your cardiovascular fitness. A 1 hour session burns off 545 calories per hour and helps you develop a more functional, practical style of strength that isn’t possible through lifting weights alone. Rock climbing also strengthens your grip significantly and this has a positive effect on your weightlifting performance as it ensures that your forearm muscles don’t give out before your other muscles.

3 – Running

As mentioned above, cardiovascular fitness is something that doesn’t improve when you lift weights. Running is one of the best cardio exercises out there and can work off up to 1,000 calories in an hour. By combining running with your existing weightlifting routine, you can ensure that your cardiovascular fitness doesn’t get neglected.

4 – Spinning

Spinning is another brilliant cardio exercise which also strengthens and tones your leg and butt muscles. Like running, it’s great for fat burning and can blast through up to 1,000 calories per hour. However, unlike running, spinning is a low impact exercise and so doesn’t place any pressure on your joints. This makes it a perfect cross training option if you suffer from arthritis or joint pain but still want to enhance your cardiovascular fitness. Since spinning is an exercise class, it’s also more social than running and a good choice if you prefer exercising with others.

5 – Yoga

Yoga isn’t something that you’d typically associate with weightlifting but it’s a great cross training option. This form of exercise builds up many areas of your fitness that weightlifting ignores including your balance, flexibility and mental fitness. Yoga also helps soothe any joint and muscle soreness that you may experience as a result of lifting weights. In addition to this, it promotes healthy blood flow within your body and this allows you to recover from weightlifting workouts more quickly.


If you’re currently focusing solely on weightlifting, you’re missing out on many health benefits. So start including these 5 cross training exercises in your weekly routine and maximize your overall health and fitness.


*Note: All calorie calculations are based on a 150lb person

Rehydrate Regularly For Maximum Muscle Growth



Hydration is a topic that gets very little focus in muscle building circles. However, water is essential for countless functions within the body including muscle function, muscle growth and muscle repair. Therefore, failing to consume enough water can have an adverse effect on your muscle development and leave you disappointed with your results. This article will look at the importance of hydration for building up your muscles and provide you with some top tips for staying hydrated during the day.


How Water Helps Your Muscles Grow


Water stimulates muscle growth in many different ways and the list below takes a detailed look at these:


  • It Promotes Optimal Muscle Mass: Your muscles contain over 70% water and because of this, staying hydrated promotes maximum muscle size. Becoming dehydrated can have a negative impact on your overall body composition and cause your muscles to shrink.


  • It Enhances Your Muscle Strength: Water is essential for smooth, efficient muscle contractions and allows you to lift with maximum strength during your muscle building workouts. Not drinking enough water limits your muscle strength and inhibits your performance during weightlifting workouts.


  • It Stimulates Muscle Recovery: Studies have shown that hydration has a positive effect on protein synthesis and enhances the rate at which your muscles recover. Dehydration on the other hand, reduces the rate at which your body uses protein and slows muscle recovery.How To Rehydrate Regularly During The DayNow that you know how water benefits your muscles, you need to ensure that you’re drinking enough. Fortunately, there are plenty of ways for you to fill up on water which are highlighted in the list below. Simply follow these steps and drink the equivalent of eight or more glasses of water each day to stay hydrated:


  • Mix Up Your Water Intake: One of the biggest blocks people have when it comes to drinking enough water is that they find it bland and boring in such large quantities. However, water comes in many different forms and you don’t have to drink pure water to hydrate your body. Coffee and tea are both excellent hydration options which contain zero calories. Water rich fruits and vegetables are another alternative which supply you with water along with a selection of other health boosting nutrients. So if pure water’s not your thing, take advantage of these alternative hydration options instead. 


  • Use A Water Timer App: There are plenty of water timer apps on the market which can help you remember to rehydrate. If you don’t have a smartphone, a standard alarm clock can also be used to remind you to replenish your water levels every few hours.


  • Drink A Glass Of Water At The Start & End Of Each Day: Starting and ending your day with water (or one of the alternative hydration options listed above) is a great habit that will help keep your hydration levels high and prevent you from becoming dehydrated as you sleep.




If you don’t pay much attention to staying hydrated, now is the time to change. By drinking at least eight glasses of water per day, your muscles will operate, grow and repair much more efficiently and this will help you get the muscle building results you desire. 

Top 5 No Equipment Cardio Exercises


Cost is one of the biggest obstacles people have when trying to improve their cardiovascular fitness. They’re willing to do the work but simply can’t afford to purchase an exercise bike, treadmill or gym membership. The good news is that cardio doesn’t have to be expensive and many cardio exercises require no equipment at all. This post will list five of the top no equipment cardio exercises you can use to boost your fitness on a budget.

1 – Burpees

Burpees are an intense, full body cardio exercise that work all your muscles and burn off 545 calories per hour. To perform burpees, follow the instructions below:

  1. Bend your legs and place your hands on the ground so that they are parallel with your chest and a shoulder width apart.
  2. Kick your legs out behind you, tighten your core muscles and keep your back straight.
  3. Slowly bend your arms and lower your body down toward the ground, stopping when your nose touches the floor.
  4. Slowly straighten your arms and raise your body back up.
  5. Kick your legs in toward your stomach, bring your hands off the floor, straighten your legs and jump straight up in the air.
  6. When you land, repeat steps 1-5 for as many repetitions as you can manage.

2 – Jogging

Jogging is a simple but effective cardio exercise that works off 462 calories per hour. It allows you to top up your vitamin D levels and enjoy nature while boosting your cardiovascular fitness at the same time. In addition to this, it’s highly beneficial for your mind with research suggesting that people who jog are calmer, happier and more relaxed.

3 – Jump Squats

Jump squats are a fun cardio option that build up your legs and butt. They’re one of the best calorie burners on this list with an hour of jump squats blasting through an impressive 900 calories.  To perform jump squats, follow the instructions below:

  1. Stand with your feet a shoulder width apart.
  2. Bend your legs and lower your body down until your butt is parallel with your knees.
  3. Straighten your legs and raise your body back up to the starting position, then jump in the air as high as you can.
  4. When you land, repeat steps 1-3 for as many repetitions as you can manage.

4 – Sprints

Sprinting is probably the most effective fat burning cardio exercise out there with an hour long session burning off a substantial 1,000 calories per hour. The fast paced nature of sprinting also makes it a perfect exercise for improving your balance, coordination, reflexes and speed.

5 – Walking

Walking is low impact, relaxing and can be enjoyed by everyone, regardless of their age or current level of fitness. An hour of walking uses up 240 calories and also allows you to enjoy nature and get some vitamin D.


If you want to fire up your cardiovascular fitness without investing a huge amount of cash, these five cardio exercises are just what you need. They’ll cost you absolutely nothing and you can start performing them right away. So give them a try, stick with the ones you like best and incorporate them into your lifestyle to enjoy optimal cardiovascular fitness on a budget.

Reference: Cross Training for Beginners A Simple guide to Cross Training By M.A. King

What is cross training?


Cross training is a style of fitness training that involves training in multiple disciplines to improve your overall performance in your main discipline. For example, if weightlifting is your preferred discipline, you may cross train with bodyweight training and cardio training to boost your functional strength and stamina when lifting weights. This article will take a detailed look at the pros and cons of cross training and outline whether it’s the right style of training for you.


The Benefits Of Cross Training


Cross training can boost your health and fitness in countless ways. The section below highlights some of the main benefits of cross training:


Better Overall Fitness: One of the best things about cross training is that it allows you to work on and improve areas of your fitness that your main discipline would ignore which impress your overall fitness levels. 

Enhanced Rehabilitation: Another great thing about cross training is that it allows you to continue exercising while recovering from an injury related to your main discipline and this can in many cases actually speed up the rehabilitation process.

Greater Strength Levels: With cross training you can incorporate strength training alongside your main discipline and this greater strength will have a positive impact on your performance.

Improved Cardiovascular Fitness: If your main fitness discipline doesn’t involve much cardio, you can use cross training as a supplement and improve your cardiovascular fitness levels.

Increased Flexibility: Very few fitness disciplines focus on flexibility. With cross training, you can add stretching exercises to your routine and enjoy all the benefits improved flexibility offers.

Increased Workout Enjoyment: Cross training adds variety to your fitness regime and keeps it fresh, new and exciting. This makes your workouts much more enjoyable and helps prevent boredom from setting in.

Reduced Injury Risk: By targeting all the different aspects of your fitness, cross training allows you to eliminate weak points from your body and lower your injury risk.The Disadvantages Of Cross TrainingWhile cross training does have plenty of plus points, it’s not without its flaws. The list below outlines the two main disadvantages of cross training that you should consider:

Why Cross Train?

If you want to boost your overall health, fitness and performance, cross training is definitely something you should consider. This dynamic form of fitness training has a number of unique benefits that very few other styles of fitness training can offer. Keep reading to learn all about the benefits of cross training.


Benefit 1 – Better Overall Fitness


No matter what your favorite form of exercise is, there are always going to be strong points and weak points. For example, weightlifting is a fantastic way to build up your muscles and your strength levels but it’s not so good at enhancing your cardiovascular fitness. Running is a brilliant cardio exercise but it does place pressure on your joints and does little to develop your flexibility.


With cross training, you can address these weak points by supplementing your main training style with one or more other styles of training that fill in the gaps. For example, if you’re a weightlifter, you can cross train with a cardio exercise to ensure that your cardiovascular fitness doesn’t get ignored. If you’re a runner, you can combine running and yoga to give your joints a rest and improve your flexibility.


Benefit 2 – Enhanced Rehabilitation


Injuries are something that all fitness fans experience from time to time. With cross training you can reduce the impact that injuries have on your fitness plans by choosing an alternative exercise until your injury heals. For example, if you injure your knee while cycling, you can cross train with swimming and soothe your knee while also keeping your cardiovascular fitness levels high. Alternatively, if you tear a muscle while lifting weights, light yoga is a fantastic way to rehabilitate and can often speed up the recovery process.


Benefit 3 – Greater Cardiovascular Fitness


If your main form of training doesn’t focus on cardiovascular fitness, cross training is an excellent way to address the balance and boost your cardiovascular fitness levels. For example, weightlifting and yoga are two types of exercise that don’t involve much cardio. If either of these are your main fitness training tool, cross training with a couple of cardio sessions each week can really benefit you.


Benefit 4 – Improved Flexibility


Flexibility training has many benefits. It enhances circulation within your body, protects against injury, boosts your energy levels, increases your range of motion and has been shown to improve performance in a range of different exercises. However, despite its many benefits, flexibility training is something that often gets ignored. By cross training with some stretching exercises, you can ensure that your flexibility doesn’t suffer, enjoy greater performance levels in your main fitness discipline and unlock all the benefits listed above.


Benefit 5 – Lower Injury Risk


Most styles of fitness training have specific injuries associated with them. These injuries are largely caused by overuse of certain body parts or weakness in certain areas of the body. With cross training, you can lighten the load on your body and ensure that no specific body parts get overworked. You can also strengthen the areas of your body that are most susceptible to injuries and in doing this, significantly lower your injury risk.


Benefit 6 – More Enjoyable Workouts


No matter how much you love your chosen fitness discipline, performing the same exercise day after day can get boring. By cross training with new exercises on a regular basis, you add freshness to your routine and keep it varied and interesting. This makes your workouts much more fun and enjoyable in the long run and helps you stay motivated on your fitness journey.


Benefit 7 – Stronger Muscles


Strength training is something that can benefit almost every fitness discipline. With stronger muscles, you can perform faster, for longer and with more intensity. So if your main form of exercise doesn’t involve strength training, cross training with some muscle building exercise can give you more power and energy which then helps you perform at your peak.




By getting started with cross training, you can enjoy all the benefits listed above and more. Simply find some cross training exercises that complement your existing workout routine, incorporate them into your schedule and you’re good to go.

For more great information we suggest that you take a look at our E-Book titled: “Cross Training For Beginners A Simple Guide To Cross Training” By: M.A. King it can be sampled/purchased in your Kindle, Iphone, Ipad and any device that has a Kindle app. It covers a ton of information that can assist the novice cross trainer and help him or her on their way to achieving excellent physical fitness. please enjoy

the excerpt below.

E-Book_Cover_2 copy

How Often Do You Need To Eat For Maximum Muscle Growth?


As mentioned above, one of the most widely held beliefs in the muscle building industry is that you need to eat often to enjoy optimal results. The main driver behind this belief is the suggestion that your body goes into starvation mode after going a few hours without protein and then starts to break down your muscles for energy which negates the positive effects of your muscle building workouts and prevents muscle growth.


However, despite this being a widely held belief, there is actually little evidence to support it. In fact, the existing research into the impact of meal frequency on muscle mass indicates that the number of meals you eat in a day has no effect on your overall body composition and that as long as you consume the right quality and quantity of calories, you can build up your muscles regardless of how often you eat.


So does this mean you should stick to the standard three meals per day style of eating to maximize muscle growth? The answer is it depends on your lifestyle and preference. If you don’t have a large appetite and prefer eating smaller meals more frequently, eating every 2-3 hours may be the best way for you to consume the calories that are required to gain muscle. Alternatively, if you have a larger appetite and favor eating less often, eating three meals each day may be a better way for you to pack on muscle.