HEALTH AND FITNESS|| TIPS GIVEN BY EXPERTS

Whether you want to build muscle or lose fat, you have to eat enough and eat clean. Stock up on these healthy foods. When you have the right snacks around, you can stop cravings and get fit. Now who's hungry? High-Protein Snacks Edamame They have protein,  complex carbs , and fat to give you long-lasting energy. Soybeans also are full of folate, vitamin K, iron, and magnesium. Pumpkin Seeds (Pepitas) Pumpkin seeds have 7 grams of protein per serving, which is a lot. They don’t have any sugar and are great in salads, oatmeal, yogurt, or cottage cheese. Pouched Fish No need to drain or carry around a can opener—all you need for this fish is a fork. Protein will fill you up even longer when mixed with fat or fiber. Mix some guacamole, which has both, into the pouch. Hard-Boiled Eggs Eggs are rich in BCAAs to help you build muscle. Boil a bunch to keep at work so you don’t head for the vending machine. Look for omega-3 enriched egg...

Nothing goes viral faster than a picture of some lean body with a perfectly sculpted six-pack, but do you really know what goes into creating that irresistible click-bait group of muscles? Does it come down to having the right diet? Is it all about the training? Is there some perfect combination of diet and workout to get your abs rippling? The truth is, there are lots of misunderstandings about how to get the perfect midsection. Here are seven of the most-common ab assertions—and verdicts on whether those assertions are true or false. 1. You Must Train Your Abs Every Day—Or At Least Every Other Day—To Stimulate Them False:  Many of your other muscle group workouts indirectly involve your midsection, so you won't need to train your abs that often. Exercises such as squatting, deadlifting, and standing military presses rely on your core for stabilization, so with every rep you're also getting an ab workout.[1] Like any other muscle group, your abs need...

In case you haven't noticed,  powerlifting  is no longer just for men. More and more women are realizing that becoming a better, stronger, more powerful, and more confident person shouldn't be a male-only endeavor. The numbers back this up. In the United States alone, the number of women powerlifters has doubled since 2015—and this includes only those women who compete in powerlifting events, not the uncounted number of women who train powerlifting without announcing to the world that they are powerlifters.[1] Before long, women will be able to walk into most gyms and find a woman powerlifter who can help them get started. Until then, this step-by-step guide can help you find your first few steps down the path. 1. Find A Program Or Coach If you're a newbie to the gym or a beginner powerlifter, start by finding a training program or a coach—or both. Online coaching is becoming more available, but you're better off asking around and seeing if you ca...

Losing weight may seem simple on paper: Eat less and move more. But we all know what happens when we start dropping calories. We immediately become hungrier, and in some cases even hangrier. Besides being a state we should all try to avoid (no one likes being around a hangry friend), the hungrier you are, the more likely you are to overeat, make poor food choices, and fail in your weight-loss efforts. The obvious fix to hunger is, well … eating. But not all foods are created equal, and choosing the wrong ones can put the weight back on faster than you can unwrap your next Snickers bar. Some foods do a better job of filling up your stomach and signaling your brain that you're full. Others, like candy, often leave you reaching for seconds, thirds, fourths, or, hell, just finishing off the bag. Some people recommend filling up on high-volume, low-calorie foods like soups, salads, lean proteins, vegetables, and some fruits. The problem is that skipping all of those...

Most lifters are aware of the importance of having a V taper, where the lats flair up from the waist to the shoulders. But that's not the only sweep that matters when it comes to bodybuilding aesthetics. Equally important is quad sweep, where those muscles flare out below the waist before narrowing again closer to the knees. Mom and dad (aka, genetics) certainly play a large role in dictating the extent of anyone's quad sweep. Training, however, plays a major role as well. Here are the five best techniques for maximizing that sweep. Technique 1: Targeted Leg Extension The first exercise to get those outer quads burning is the leg extension. However, rather than doing a standard leg extension, you'll turn your toes in—to a comfortable degree, of course—to laser-target your outer quads. From this position, your outer quads do more of the contracting to lift the weight. Of note, this variation can be a little more strenuous on the knee joint than the m...

They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best "show" muscles. Functionally, the biceps muscle is pretty straightforward—it flexes the elbow—yet humankind has come a long way since the days of hoisting a club. These days, we don't just want our biceps to work, we want them to represent! Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don't incorporate at least one or two of these into their workout. To see a full array of biceps workouts, you can check out Bodybuilding.com's  Exercise Database , which hosts video demonstrations of hundreds of exercises and thousands of reps with top models from the industry. But, if you just want to see the top ten biceps exercises as rated by you—our users—and incorporate them into your workout, keep reading! Exercise 1  Incline Dumbbell Hammer Curl Yo...