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Power Food - What Foods to Eat to Build Muscle and Cut Fat From Your Body

You can work out till you drop or take dozens of supplements but you will not gain any muscle mass or weight. Do not expect much sympathy from non builders who want to lose weight. There is essential food for building muscle.

Build Muscle and Cut Fat

Protein is the food for muscle building. Some high protein foods include: eggs, skim milk, low fat cottage cheese, fish, lean pork, lean beef, chicken and turkey. The amount of protein you eat depends on your weight; you should eat 1 gm of protein for every pound you weigh.

High protein food for muscle building also helps muscles recover after a workout. Without protein food for muscle building you will not gain any muscle. Protein also helps lose fat,

Bodybuilders are encouraged to eat five or six mini meals instead of three regular meals. The time of the day you eat your protein affects our muscle growth, you should eat your largest amounts of protein at your post breakfast field, right before bed and after your workout.

Protein shakes and bars can help you meet the heavy protein demands and save some time. It takes a lot of time to prepare and plan for this diet. Sometimes it might seem impossible to eat the suggested amount of protein for your body. Shakes can provide up to 24grams of protein. For muscle mass building you should eat one gram of protein for every pound you weigh.

Your diet also has to include fats and carbohydrates. Your diet should include a lot of vegetables and carbohydrates with fiber. These foods help to digest the protein. Salads and steamed vegetables are a good source. Essential fats are another food for building muscle. Carbohydrates provide energy through glycogen.

Your body needs fats for digestion and to help you feel satisfied after you eat. Essential fats can e found in peanuts, walnuts and olive oil to name a few. Fats are necessary to gain muscle. Choose low fat brands.

The bottom line though for weight gain is eating more calories. Your diet will be higher in protein but you need to balance that with a certain amount of fat and carbohydrates for each meal. Try to balance your diet and provide variety. Fruits can provide quick carbohydrates. For weight gain you should eat 20 more calories per pound of body weight. There is a lot of information about diets and supplements for bodybuilding. Do your own research. Talk to trainers and other builders. You could also get advice from a nutritionist.

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4 Drinks For Weight Loss

If you want to lose weight faster, you should know what drinks and fluids are good for losing weight. Here is our top choice:


Water. Water is always the number one recommendation. You will burn an extra 200 calories a day by drinking 2 l of cold water. A study conducted by Michael Boschman, MD on 14 healthy men and women found that following the consumption of a 17 oz glass of water, metabolic rates temporarily increased by 30% within 10-40 minutes. Also, drinking water with a meal may make you feel full sooner and therefore satisfied eating less. However, for best results it is good to combine water with some fibers. Adequate water consumption really provides the foundation for any good weight loss program.

Milk. Drinking fat-free milk for breakfast, can help cut calories at lunchtime and contribute to overall weight loss. Milk may be the beverage of choice for anyone trying to cut calories and lose weight. Milk is a good source of calcium, a mineral that may help us lose weight. Calcium can boost weight loss by increasing fat breakdown in fat cells.

Vegetable Juice. Juices are effective way to lose weight, gain energy, and detoxify the body from the harmful effects of toxins. If you drink at least one glass of low sodium vegetable juice every day, you can cut on your calorie intake. By some studies you will eat 135 calories less than usual. The fruit nectar juice keeps you full and that will help you to lose weight. Also, people who drinking juice were more likely to get the recommended 3 to 5 servings of vegetables daily and to have higher levels of vitamin C and potassium. Researchers point out vegetable consumption helps suppress appetite too.

Green Tea. It is well known that the benefits of green tea are many. Numerous scientific studies has shown that green tea have weight loss benefits. Green tea acts as a metabolic stimulant. When metabolism speed up, the rate at which calories are burned also speeds up. With green tea, you can burn around 80 calories per day more than usual.

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Smoothie Recipes For Detox and Protein Diet Plans

If you hate counting calories or Weight Watcher points to keep your weight under control, or if you are counting away so you can lose a few pounds, Stop. That is right, just stop. Every article you ever read talks about the importance of eating 3-5 small meals everyday as the key to keeping your weight under control. But finding healthy meals that are satisfying and different every day can be a challenge.


But you can win the battle of the weight with the help of a wide-variety of smoothie meals which offer vitamins, minerals, nutrients and antioxidants that are both flavorful and satisfying. But every day, more and more health-conscious people are adding smoothies to their daily diets. Smoothies can be used any time of the day; breakfast, lunch, mid-meal snacks, or dinner.

Smoothies will help you combine fruits and vegetables in a wide variety of tasty and flavorful combinations while also fulfilling many of the vitamins and nutrients you need for a meal plan that works best for you.

Regardless of your diet; be it a detox diet plan, protein diet plan, high, or low carb diet plan, smoothies can be seamlessly included in your diet. Simply mix the ingredients needed o help you manage your diet and keep your weight under control. You will find smoothies will give you the basis of a diet you can stick to because they are both delicious and filling. And you can try a new smoothie every day.

Don't worry if you can't imagine what to use, or where to start. Go to Best Fruit Smoothies to find a wide variety of smoothie recipes. The site posts a new smoothie recipe every weekday!

For those of you counting calories, try one, or both of these tomorrow: one for breakfast and one for a great afternoon snack

Apple Strawberry-Kiwi Smoothie

Combine in your blender
1 banana cut in chunks.
1 kiwi peeled and cut in 4 sections
1 cup of strawberries (if fresh about 4-6) You can also use frozen
1 cup of cold apple juice
1 Tbsp honey

Blend the ingredients until smooth. If you use fresh strawberries over frozen you might need to add a little more apple juice to reach the consistency you like best. Everyone in your family will love it. You can add a tsp of the chia seed Mila too, which will give you even more added vitamins and minerals. Please visit Mila Healthy Living for more information about Mila.

Apple Carrot Smoothie

Perfect for lunch or as an afternoon snack, this recipe is also a low calorie smoothie, perfect to keep your weight under control.

Before you can make this smoothie, take a bag of carrots cut the tops and scrub the skin. You do not have to peel the carrots. Boil about 1-2 cups of water, depending on the number of carrots being used and gently cook until the carrots are tender. Put the cooked carrots in the refrigerator to chill.

When it is time for lunch, in your blender mix

2 cooked carrots (chilled)
1 cup of cold apple juice
1 tbsp Chia seed (excellent source of additional protein including heart healthy omega-3 fatty acids)

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The Power of Pilates Exercises

The "Pilates" system is composed of five hundred controlled exercises that intend to stretch, strengthen and balance the body. To tone and strengthen the body, Pilates uses controlled movements. It is either performed using a mat or special Pilates equipment. Practicing Pilates has many benefits. It increases lung capacity, strength and flexibility. It improves posture, balance and core strength. Doing Pilates elongates the muscles of the body. Pilates was developed to rehabilitate patients during World War I. Today, Pilates is very popular and still one of the exercises enjoyed all over the world.


There are two ways to perform "Pilates" exercises. One is with the use of an exercise mat. The other is with the use of machines that tone and strengthen the body. Both of these methods use the principle of resistance. Pilates was based on various exercise methods from all over the world. He particularly based it on the formats of Yoga and the Chinese Martial Arts. Joseph Pilates believed that the mind and body are intertwined. Pilates was founded on this principle. This exercise system requires concentration, precision, control, breathing and flowing movements.

"Pilates" enhances core strength, the abdominal and the pelvic muscles. They also improve flexibility of the spine by working the butt and back muscles. Most people compare Pilates with Yoga. In Yoga, you hold a pose. Pilates requires continuous movement. Pilates has five hundred or more exercises. All these exercises engage the whole body. Pilates relies on proper body alignment, thus using all parts of the body to achieve this. Most of the exercises are only repeated ten times, and the movements are smooth and controlled. Your focus is on body alignment, breathing and precision of movement.

To make the most of a Pilates workout, there are some things to remember. You have to keep your focus. "Pilates" endeavors to unite your body and mind, and that's why Pilates exercises are designed to synchronize with one's breathing. This relieves stress and anxiety. Wear comfortable exercise clothes, and remember that any pain or discomfort during exercise is a signal to stop the activity. Do your exercises smoothly. It should flow like a dance. You have the option to perform the exercises faster. Just keep the fluidity of your movements.

"Pilates" exercises depend on the precision of your execution. Movements should flow smoothly from one pose to the next. Its benefits to health are considerable. Incorporating Pilates into your fitness regimen can help improve posture, balance and overall health.

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3 of the Best Trapezius Exercises to Build Your Traps

The "trapezius" (aka the traps) is a broad kite shaped muscle that runs from the base of your skull and the tips of the vertebrae out to the collar bone and shoulder blade. The traps help to stabilize and move the shoulder blade, and strong trapezius muscles contributes to improved upper body strength and less risk for shoulder injuries. Many people neglect working the trapezius muscle, but a few simple "trapezius" exercises can make a huge difference in overall upper body strength.


If you ask body builders or power lifters what is the number one exercise for building the traps, most of them will say barbell shrugs, and I agree with them. If you want to build up your traps, you definitely need to include barbell shrugs in your workout. It's an easy move to execute because all you have to do is grab a bar and then shrug your shoulder up towards the ceiling.

Barbell shrugs work on the upper "trapezius", and shrugging motions are the most popular way to work the traps, but you must also work the middle and lower portions of the trapezius. The second great exercise for the traps is bench shrugs. In order to do bench shrugs you must lie on an incline bench with dumbbells in your hands and pinch your shoulder blades back together.

You can do shrugs for the middle traps from a standing position, but it requires that you bend from your waist anywhere from about 45 to 90 degrees. When you are standing, your lower back must stabilize you, but when you lie on a bench the bench stabilizes you. Most people find that it is easier to focus on the traps when lying face down on an inclined bench. The middle traps often get neglected, and bench shrugs are a great way to focus more so on the middle part of the "trapezius".

In addition to barbell shrugs, and bench shrugs, regular dumbbell shrugs are also great for the traps. Dumbbell shrugs are done in a similar fashion to barbell shrugs. Because the dumbbells are much less stable then the barbell, you won't be able to lift as much weight with dumbbells as you will with the barbells.

Some people find that the strength of their traps often exceeds the strength of their grip and forearms, so some people choose to use wrist straps in order to lift more weight. The three exercises above are all great for building the traps, and if you feel like you need to add wrist straps to progress your strength. Try adding some of these exercises into your workout, and you will notice your strength improving.

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How to Get Bigger Pecs - 3 Exercises to Build Big Strong Pecs

One of the main skinny guy requests is how to get bigger "pecs". A guy with big strong pecs seems the definition of masculinity and power...after all, that's why all those guys in the comic books have huge "pecs", right?


As a skinny guy who isn't blessed with a barrel chest, figuring out how to build big strong "pecs" can seem like an uphill struggle. However, by performing certain exercises, you can increase your chances of building muscle quickly and getting bigger pecs.

Broadly speaking, the best way to gain muscle mass for skinny guys is to make compound exercises the focus of your workouts. These are exercises that work multiple muscle groups at the same time, and so the more muscle fiber that is stimulated per exercise the more gains you will see.

How To Get Bigger Pecs #1 - Bench Press

This is the most famous chest exercise of all, and with good's a super way to get bigger stronger pecs.

Lie flat on a weights bench and grab the barbell in an overhand grip with your hands about a shoulder width apart.

Lift the barbell off the rack and slowly lower towards your chest...stop an inch or two above your chest. Don't let it touch your chest as this can put unnecessary stress on your shoulders.

Push the bar back upwards exhaling as you do so, trying to squeeze your pecs at the top of the exercise. Keep the weight under control at all times, and avoid "bouncing" the weight or using momentum to cheat.

This can be performed with the bench inclined too, which will work the upper pectoral muscles - great for covering over those collar bones that always seem to stick out.

How To Get Bigger Pecs #2 - Dumbbell Flyes

These are great for developing the inner pecs to give you a strong defined line down the middle of your chest, and more of a barrel shape. They also work your shoulder muscles and back to a lesser extent.

Lie back on a weight's bench with a dumbbell in each hand. Raise the dumbbells so that they're above your chest and your palms are facing each other. With your arms slightly bent at the elbow, lower the weights in an arcing motion, until they're at the same height as your chest. Then lift them back to the start position through the same arcing motion. Squeeze your pecs at the top of the exercise.

This exercise can also be performed on an incline bench to get bigger upper pecs.

How To Get Bigger Pecs #3 - Push-Ups

An often neglected exercise, these are still the king of chest and upper body exercises, particularly if you don't have access to a gym.

Getting rock hard pecs with push ups is all about consistency, variety and incremental increases. It is best to set yourself a goal of always doing a few more push ups each time you do them, and maintaining a good technique.

Mix things up by placing your hands in different places - close together to work the inner pecs, further apart to work the outer pecs. Also try inclining your feet on a bench, as this will work the upper pecs and shoulders more.

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Top 3 Best Exercises For the Glutes - Women Only

Are you prepared for the top 3 exercises for the glutes? Once you begin toning your butt with these proven movements you will be just a few weeks away from the perfect bottom. As with any exercise, you must be willing and mentally prepared to go the distance, if you can handle it then please keep reading.

Exercises For the Glutes

Here are top 3 exercises for the glutes.

  • Squats are an incredible way to put your butt toning into hyper drive. Squats target the butt by placing focus on the hamstrings and gluteus maximus. Replacing fat tissue is never easy, with this movement you increase your chances by replacing stubborn fat cells with lean muscle.

  • Leg press is another exercise you need to implement for a tightly toned tush. This targets the butt perfectly, but you must make sure you are using proper technique or you could sprain your lower back.

  • Straight legged dead lifts are awesome for building butt muscles which melts fat away on your bottom. And when you throw in some risers, you are almost guaranteeing yourself a tightly toned back side.

  • All of these butt kicking exercises will point you in the right direction. And if you incorporate a clean diet you have the perfect ingredients to a lower body which everyone will try and catch a glance.
    Remember to eliminate starchy carbs and add some protein or all this exertion will be wasted.

    It's why weight lifting and exercise are two critical components to shaping your butt, the third will alway be maintaining a proper diet. With the right nutrition plan you can triple your results and have the butt you desire in weeks.

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    Build Powerful Calves - The Top 4 Exercises For Powerful Calf Muscles

    No matter if you want powerful calf muscles because they make you look strong and athletic, or if you want them because you want to improve your sports performance and your vertical leap, you can add size and strength to your calves simply by making it a priority.

    Calf Muscles

    These calf exercises are guaranteed to turn your bird legs into oak trees in no time flat!

    Calf Raises

    Calf raises are the classic exercise for the lower leg. They build the gastrocnemius -- which is that lump of muscle just below the back of your knee -- and help with your sports performance too.

    To do a set of calf raises, simply hold a weight and rise up on your tip-toe. You'll feel your calf contracting as you hold the position for a second or two.

    To add some intensity, stand with your heel hanging off a step, then allow yourself to sink down as far as you can comfortably go. This will increase the range of motion and make your calf raises even more effective. Be sure not to over-stretch your lower leg.

    Seated Calf Raises

    While regular, standing calf raises are great for bulking up the gastrocnemius, they don't do very much for the soleus muscle lower down on the back of the lower leg. To work this muscle, do some seated calf raises.

    While in a chair, put a weight on your thigh, then lift your heel off the floor. You should be able to feel your lower leg working as you perform your reps.

    This exercise is easier at a gym which is equipped with a seated calf machine, but you can still get a good workout at home with nothing more than a chair and some weight.

    Jumping Rope

    So you don't really want to wear yourself out with dumbbells and calf raises? Then maybe skipping rope is what you need.

    This exercise is fantastic for overall development of the lower leg, and it also improves your coordination and endurance.

    If you're the type that values muscular endurance over brute strength, then jump rope is right up your alley. And even if you're not, it's still a valuable skill to have because it'll give you a great cardio workout that you can do inside, or anyplace you like.

    Stair climbing

    Something as simple as stair climbing (or stair running, if you're hardcore) is guaranteed to build powerful calves without any equipment. And the great thing about it is, it's a functional exercise. A few weeks of regular stair climbing training and you'll never want to use an elevator again.

    Regular, slow-speed stair climbing favors the soleus muscle, and high-speed stair running favors the gastrocnemius muscle, but no matter how you do the exercise, your calves and your entire lower leg will get a fantastic workout.

    Try skipping a step for an even more intense fitness routine. It'll make your calves burn like they're on fire, but the results will be well worth it.

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    2 Powerful Bicep Exercises to Use For Big Massive Biceps

    If you are looking to build some serious biceps then look no further than these bicep exercises. These exercises are the best moves you can do to hit your biceps and instill in them some serious growth. So if you are not already doing these "bicep exercises" then you need to start.

    Bicep Exercises

    The first of these "bicep exercises" that I am going to highlight and discuss is the most basic compound bicep exercises known to man-namely the standing bicep curl. This bicep movement builds more muscle mass on the arms than any other exercise. This move is the best bicep movement when it comes to truly adding on thick and dense inches of muscle to your arms. It is and it should be a staple in all biceps programs. It is so because of the amount of fibers in the biceps it can activate. It hits almost every inch of your biceps so it's no surprise why it is a staple.

    Here is how you perform the standing bicep curl. When you perform the standing barbell curl - be sure to cheat. What I am trying to say is use a bit of momentum to help you curl the weight past the sticking point. I don't mean jerk your body up and down. Just use a bit of momentum when you can no longer use strict form to help you propel the weights past the weak point of the bicep muscle. Note that since you will be going heavy with this move sticking with strict form is going to be next to impossible towards the end of the movement. So be sure to cheat a little and contract your biceps.

    I will not show you how to perform the master of all "bicep exercises" because you most likely already know how tot perform it. But I will mention some important tips and things you should keep your eye on,

    If you want to add even more difficulty to this move and add more inches to your arm then you should aim to lower the weight slower than you raised it. The slow lowering part of this exercise is known as negatives and you can't build more muscle from it than any other high intensity principle.

    Next tip is: Do not allow the weight to just fall. -Keeping control throughout the whole bicep movement is a fantastic way to activate more muscle fibers. Sometimes the straight bar can cause some pain on your wrists. And if that is the case then switch to using an EZ- bar. The slight curve removes the stress from your wrists and places it more on your biceps.

    The next "bicep exercise" is the alternating standing dumbbell curls. This movement is the same as performing a basic dumbbell curl the only difference is you should alternate your left and right hand. My advice when performing any dumbbell curl bicep exercises is that you perform them standing up.

    The reason being that when standing you are able to lift much more weight than when seated and the heavy you can lift the more growth you can achieve. Don't forget to lower the weights slowly here a well to truly get the full benefit of this movement.

    Try and leave the cheating on all bicep exercises to the last few repetitions. Performing cheats will allow you to take your biceps past its limits and force your arms into new growth. These 2 "bicep exercise" used together, will allow you to add strength and build more dense muscles in you arms than any other kind of bicep exercise.

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    Living the Good Life - How to Make Healthy Recipes

    Society influences the way we view food nowadays, which results to the increasing number of malnourishment cases in the country. Most often than not, we nourish our bodies with dishes that's complex in nature, filled with various ingredients that makes it harder to digest and contain too many calories than our bodies can accommodate. Learning how to prepare your own dishes would be a wiser option. This does not only make you conscious of what you eat, but also of its nutritive value. That is why we must learn to prepare simple yet "healthy recipes" daily.

    healthy recipes

    Careful planning of our meals is as important as the health of our families. Below are some tips that hopefully could helps you enjoy every nutritious meal that you serve.

    First, recognize each family member's preferred diet. For instance, your eldest daughter may be going through a weight loss issue. It is time that you support her needs by preparing foods that are rich in protein, vegetables and lean meat. Green leafy vegetables are rich in fiber which will assist her in losing weight. It's also wiser to invest in protein rich foods than carbohydrates since it sustains longer energy than the latter. White meat is also a better option compared to red meat since it's three times less in fat and cholesterol.

    Second, utilize a food chart that illustrates your planned meals for the week. This maintains the interest of each family member in the diet plan. If you have children at home, you may want to let them get involved while you cook, ask for their assistance in chopping the ingredients and setting of the table. In addition, a creative food presentation would also make the dish look more interesting and tempting to taste, but this is merely optional. Remember that cooking healthy recipes is your main priority.

    Third, every meal must be balanced in nutrition. Now, we don't have to be dietitians to exactly work out our daily caloric requirement. Just looking at the food pyramid and our own estimation would do. A fruit such as a single piece of banana during breakfast paired with some tuna, pieces of bread and a bowl of vegetable salad would help you get through the day. This really depends on the amount of workload and the energy requirement you need at the moment. In addition, you must be considerate of the time each food is prepared. It would be good to serve your preferred recipe daily, however there are also other activities that may require more attention than cooking.

    Overall, preparing " healthy recipes " is not a chore. It is a wise decision to improve your eating habits, your lifestyle, especially your health. Accepting your family member's diet change is highly contributory to the well-being of the person. Utilization of a weekly food plan keeps you reminded of your goal while maintaining a balanced nutrition allows you to live your life well by being less susceptible to illnesses. Making use of these 3 tips, guarantees you a life full of happiness and energy.

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    6 Natural Ways to Lower Cholesterol

    "Cholesterol" is a waxy substance found in all animal tissue, including humans, and is found in all foods that come from animal sources. The highest sources of dietary cholesterol come from egg yolks and organ meats such as the liver or kidneys.


    There are two primary forms of "cholesterol"; low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs). LDL cholesterol is considered the bad cholesterol because its primary purpose is to provide cholesterol to the cells. It is transported through the blood stream and tends to drop off along the way, clogging arteries and blood vessels, and contributing to plaque formation. HDL cholesterol on the other hand removes LDL cholesterol from the circulatory system and returns it to the liver which removes it from the body.

    For people who have high LDL "cholesterol" levels the first thing their doctor will recommend is a cholesterol lowering diet. This can include eating low cholesterol foods and cutting saturated fats from the diet. But there are also other ways to help lower LDL cholesterol levels and those include:

    1. Exercise - In the sedentary lifestyle most people live today it only makes sense that our susceptibility to disease is much greater. Just 30 minutes of exercise 3 or 4 times a week can significantly lower the risk for many major life threatening disease. So why does exercise lower LDL cholesterol levels?

    The energy the body needs to exercise comes from sugars, fats, and proteins. After the sugars and proteins are burned the body turns to its fat stores which must be converted to a usable form of energy. To do this the liver increases its output of HDL "cholesterol" which circulates through the blood stream picking up LDL cholesterol which is converted into energy for use during exercise. Just like that going for a walk decreases the amount of LDL cholesterol in the body.

    2. Eat a low fat diet - One of the interesting things about cholesterol is that eating foods high in cholesterol is not necessarily bad. While they should be eaten in moderation the big culprit in raising cholesterol is a diet high in saturated fat, from both animal and plant sources.

    3. Eat more soluble fiber - Actually it is important to get plenty of both types of fiber, soluble and insoluble, but in the case of cholesterol fiber from fruits and vegetables is the most important. Soluble fiber removes cholesterol from the body by binding to it.

    4. Red yeast rice - Many of the Statin drugs made to control cholesterol are made from red yeast rice. It only makes sense that taking it in its natural state would work to help lower cholesterol levels by its ability to limit the production of cholesterol.

    5. De-stress your life - Being chronically stressed affects the levels of cholesterol in the body. In fact people who eat a cholesterol lowering diet but have a high stress level may not see any significant reduction in their LDL levels.

    6. Smoking - If you smoke you better stop. Smoking increases the build up of plaque in the arteries, exacerbating the affects of high levels of LDL cholesterol.

    Reducing high LDL cholesterol levels is vitally important in the prevention of coronary artery and heart disease. It is also important to work closely with your doctor to help insure that the steps you are taking to lower cholesterol are working.

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    Simple Exercises For a Flat Stomach

    You lead a busy life. You don't always have the time for a full fledged exercise routine. Are there some "simple exercises" out there that can be easily done and without too much time or effort? Can these "simple "exercises" also deliver effective results?

    Simple Exercises

    Why Do Simple Exercises?
    Maybe you are not in the habit of doing exercise and you don't want to start doing the tougher exercises just yet, you want to ease your way in. Or perhaps you want some exercises that you can do at nearly anytime without too much effort. You can even include these exercises in your every day exercise routine to help you warm up. There are many reasons to do these "simple exercises" on a regular basis.

    Are Simple Exercises Effective?
    We have all heard of the expression 'no pain, no gain'. While that is true to a certain extent, it doesn't mean that there are not exercises that are simple to figure out and easy to execute. People often think that a simple exercise must not be effective. But not all exercises have to be trying, difficult, intense and make you think you are going to die. There are "simple exercises" that you can do that give you great results.

    Are There Simple Exercises You Can Do At Home?
    The simple answer is yes. There are exercises that will give you good results without going to extremes or without major inconveniences. These exercises can all be done at home, or anywhere you have a bit of room available.

    Anywhere Ab Tone
    • Stand Up Straight.
    • Lightly tighten you stomach muscles.
    • Hold for a second while tightened.
    • Take slow, deep breaths, in and then slowly out, all the while holding your stomach muscles tight. Keep taking breaths until you get tired.

    This is a simple exercise that can be done nearly anywhere. If you are really stretched for time, you could do the same exercise sitting down, even at a desk. Just sit up straight and stretch your upper body up as much as possible so that your ab muscles are scrunched together.

    Simple Tips For Simple Exercises
    Remember to keep breathing. As you are doing simple exercises, you will be contracting your muscles and you will be compelled to hold your breath while doing it. You may not even realize that you are doing it, but when your muscles have continuous tension put on them, you have the tendency to not breathe. But breathing while doing simple exercises is very important to making the exercise really matter and to make it easier to do. Inhale when your muscles relax and exhale when they contract.

    You should feel the burn. If you are trying to work your lower abs and after your reps you don't feel them tightening, chances are that you are not doing it properly. The same goes for your upper abs. If you complete the assigned repetitions and you don't feel it working, you may want to check and see if you are doing them correctly.

    Final Thoughts on Simple Exercises
    Simple exercises can be effective and an important part by themselves, or as part of a workout. Just because an exercise is simple or easy, it doesn't mean you should ignore it. As you have read, they can be used for a variety of purposes, but chief among them is for the stomach toning results that they deliver.

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    How To Get Ripped - Top Exercises For Getting Ripped

    Compound free weight exercises allow you to work a wide range of motion, not to mention a natural range of motion. Although machines are generally good for building muscle and boosting metabolism, there isn't a lot of them that allow you to do what you can with free weights. The thing with machines is that despite the fact that they can be adjusted to suit many body types, they are still considerably limiting and restrictive (e.g., they only allow for a certain range of motion which can be unnatural for some people). Another thing about machines is that some machines only allow you to load up up to a certain amount of weight.

    How To Get Ripped

    Having said that, if you really want to get ripped, you will be better off if you stick with compound free weight exercises. And here are (in no particular order) the top exercises that will build you the most muscles, burn the most fat, and get you ripped.

    Exercise #1 - Bent Over Rows

    The great thing about bent over rows is that it makes you use a lot of muscles in your body. Just to give you some examples, this exercise makes you use your back, your glutes (or gluteus maximus), your hamstrings, and many other muscles/muscle groups in your body. And as you may already know, the more muscles you use the more hormones your body is going to release.

    Additionally, this exercise has several variants (i.e., it can be performed in various ways) which allow you to modify your routine as you go along. A good place to start is the underhand close grip. Then, as you get better at it, you can go with the overhand close grip or the overhand wide grip.

    Exercise #2 - Deadlifts

    Deadlifts are a hip-dominant exercise. As such, they stimulate your hamstrings, glutes, and lower back. Additionally, it also works your quads, shoulders, arms, traps and most of your back. And like the bent over rows, there are several ways to perform deadlifts (e.g., wide stance, narrow stance, etc.).

    When performing deadlifts, try to get your hips and shoulders to rise at the same time. You don't want to kick out and drag your upper body up as this will increase your risk of getting a back injury. Make sure that you keep your back straight. Also, you should keep the weight on your heels at all times and concentrate on using your glutes.

    Exercise #3 - Cleans and Vertical Presses

    These exercises let you work the whole head of your shoulder and get your core working. Additionally, they are also metabolically more demanding so your metabolism will get boosted a lot higher by doing these exercises.

    Cleans involve complex movements so I advice you to look for videos online on how to perform them properly.

    Exercise #4 - Bench Press

    There are several types of bench presses, among them are incline press, flat bench, and decline press. You can also do all of those variants in a couple of different ways--wide, medium, and close grip. But generally, bench presses will work up your chest, shoulders, and triceps. Bench presses are also excellent for boosting your metabolism.

    There are a bunch of other compound exercises that you can do, but these are among the best and most popular exercises that will get you building the most muscles and all ripped up.

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    Lower Abdominal Workouts - Perfect Exercises to Get Ripped!

    Lower "abdominal workouts" are very important to get perfect flat abdominal. If you want to get a perfect body, you need to reduce your abs at first. So, you would require perfect exercises to shed those extra kilos. Make your own workout regime with the following exercises. These lower abdominal exercises will show results to you for sure. One basic thing which you must remember while you are performing lower abdominal exercises that you should feel it in the right place.

    Abdominal Workouts

    Scissors: Lie down on a mat on your back. Keep your hands under your butt. Then try to contract and tighten your muscles of abs and legs. Then try to lift both the legs together. The distance between your legs and the ground should be minimum 2 feet. Do not bend your feet or knees. You will feel a tension in your lower abdominal. Then cross your legs in air. Then open your legs widely and again close it in a cross position. Continue the process for eight to ten times.

    Double lift legs: Again lie down on a mat on your back. Keep both the hands under your butt. But this time your palms should face the floor mat. Then try to contract and tighten your muscles of abs and legs. Then try to lift both the legs together vertically. It should be perpendicular. Hold it in the same position for few seconds. Then slowly lower your legs and hold it in a position just off the ground. Repeat the exercise and feel the tension in your lower abs.

    Circles with double legs: Even in this lower abdominal workout you need to lie down on a mat on your back. Keep both the hands under your butt. Then try to contract and tighten your muscles of abs and legs. Lift both the legs a little off the ground and then rotate them in circles together. Try to make five complete circles clockwise and five in anti clockwise direction. Take small intervals in between, before changing the direction. You can continue this lower ab workout as many times you want. But do not overstrain your muscles.

    Alternative leg walking: These lower ab exercises you again need to lie down on a mat on your back. Keep both the hands under your butt. Then raise your right leg perpendicularly and take deep breathes. Then slowly lower the leg to the ground. Alternatively, continue the process in your left leg. Continue the exercise for at least ten to fifteen minutes.

    Make sure that you should not have a back pain. This is a very wrong sign for exercising for lower abdominals. So be careful. Lower ab workout should be done in a controlled and slow way. You can try some of these lower abdominal workouts for better results.

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    The Low-Calorie Cabbage Diet Soup

    If you know tonight's a party night, cut back during the day: choose a low-calorie yet filling lunch like "cabbage diet soup" or salad. Eat stuff that has less calorie content. These usually have more fiber and water, so we feel full quicker.

    Cabbage Diet Soup

    Cabbage, cooked and sliced, can be scrumptiously crisp, with a light pleasing taste. Brassicas such as cabbage has hydrogen sulphide, which becomes active during cooking at about the time cabbage starts to become soft. Hydrogen sulphide eventually vanishes, but between those times, cabbage gets its feature rank flavour and smell.

    Either heat cabbage quickly, or heat it slow and long, ideally with other foods so that seasons can mix. "Cabbage diet soup" may contain fiber, protein, Vitamin B1, B2, B3, B5, B6, B9, Vitamin K, Calcium, Iron, Magnesium, Phosphorous, Potassium, zinc and most important, vitamin C.

    Cabbage has an extensive and diverse story. But, due to the fact that there are a lot of variations of cabbages under the plant genus "brassica", it is hard to be certain if the kind the Romans and Greeks had is the alike this time's sphere cabbage or more similar to Chinese cabbage or kale. The sphere cabbages we see now were a valuable vegetable by the Dark Ages, and during the Middle Ages they were plenty, as we can observe in the paintings of that era.

    These usually display baskets at market or tables in the kitchen overflowing with food, and cabbages in different types were often prominent. Old recipes propose cooking cabbages with onions, leeks and herbs. During the time when everyone except the super-rich cooked everything in just one pot, cabbages were assumed to be heated slow and long.

    Cabbages for cabbage diet soup should look fresh and had no blemishes. When selecting, do not pick any with stale leaves or are puffy. Spring greens and savoys can be stored in a cool place for several days; more compact cabbages will keep for much longer.

    Preparing cabbages for cooking cabbage diet soup is easy. Trim the surface leaves, if needed, and then chop into quarters. Cut off the stalk then shred or slice.

    An example recipe for cabbage diet soup is Cabbage Soup with Sausage. Spicy or smoky sausages add substance to this soup, which makes a hearty and warming supper, served with crusty bread and green salad.

    You can keep up your weight with a low-calorie or well-balanced diet like cabbage diet soup; just choose one and stay with it. Planning is needed. Dieters who sustain their weight have a tendency to eat the same foods most of the time, but they alter the side dishes.

    A cabbage diet soup will taste different if mixed with other greens and seasonings. You're still having soup for dinner. A usual cabbage diet soup that we can vary allows dieters to be consistent without being boring.

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    Choosing Healthy Food for Diet Plans: Focus on the Positive

    Choosing healthy food for "diet plans" can be a challenge, especially when you stop to consider how many diet fads have been promulgated throughout the last several decades. If you're thinking about eating cabbage soup, cutting out carbohydrates in favor of bacon and cheese, or making other similarly unappealing changes to your diet, think again. There are much better choices available!

    Diet Plans

    Why Fad Diets Don't Work

    You might have heard that fad diets do nothing for you, yet you may feel the temptation to try them. Don't feel bad - you're not alone. This might be why so many fad diets are long-lived.

    Simply put, fad diets might work temporarily - that is, they may cause you to drop a few pounds, especially in the beginning. But, over time, your metabolism will slow down and your body will rebel, holding onto every precious calorie, because it's been hardwired to believe that low calorie intake minus effective nutrition equals starvation.

    Another reason fad diets don't work is that they are impossible to stick to. Special occasions happen, and good food is one of life's greatest pleasures. You can't eat cabbage soup forever, and even if you happen to love bacon and cheese now and then, you'll tire of it quickly. People cannot live a normal life while following a fad diet.

    The pressure to lose weight can feel absolutely overwhelming, and if you are desperate to lose weight, you might feel as though your choices are limited. The good news is, it is possible to lose weight while eating healthy food for "diet plans" that really work.

    Three Healthy Choices That Can Help Change Your Waistline for the Better

    One of the cardinal rules for healthy weight loss is this: Do not deprive your body of nutrition while reducing caloric intake. Your brain and the rest of your body's organs rely on good nutrition to function properly, so unless you nourish yourself and drink plenty of water, you will end up feeling tired, deprived, and depressed. Here are three healthy choices you can make today, that will help you begin changing your body for the better.

    First, stop eating processed foods. Instead, make your own foods following healthy recipes. Healthy food for "diet plans" do not contain added fats and sugars, nor do they contain chemicals and preservatives. They are whole foods that come from natural sources. Eliminate anything you haven't prepared yourself, and you eliminate an entire spectrum of problem foods, without impacting your nutrition negatively.

    Secondly, choose vegetable juices you make yourself. You can heat these to make soups, and you can also drink them. These juices are a concentrated source of nutrition, and they provide you with lots of healthy vitamins and minerals. Use organic vegetables to prevent toxic substances, such as pesticides and herbicides, from becoming part of your diet.

    Third, end your addiction to sugar. Most modern people are addicted to sugar on some level, and besides making you crave the foods that have no place on a healthy eating plan, excessive sugar intake can lead to diabetes and other problems.

    By following these three simple steps to add healthy food for diet plan success, you can put yourself on the path toward a healthy and energetic lifestyle. You'll look better than ever, and you'll feel fantastic, too. No cabbage soup required.

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    How to Lose 20 Pounds in Just 10 Days - My Story of Success

    This is my story. I think it is a typical story of overweight, unattractive woman with very low self-esteem. Because of my hang-ups I did not have a boyfriend, very few friends. And the most important I could not see the light of happy future in the end of the tunnel. I was really desperate to lose even a few pounds until...

    weight loss

    Until I turned 30 and the next day after my birthday I stumbled upon the article in the local magazine. One woman of my age published her own story about how to lose 20 pounds in just 2.5 weeks. This article was so inspiring that I decided to follow her and then publish my own story of success. Now or never.

    She mentioned three key factors which enabled her to lose 20 pounds in record time. For the first and most important was a strong desire to change her life and become slimmer. For the second, doing regular exercises and limiting fat food intake. And for the third, taking natural weight loss supplements to normalize metabolism.

    Frankly speaking, I have never went in for sports, thus this small adventure seemed a little challenging. Also I never believed in dietary pills or food supplements, thought of it as something that was not worth spending money and time. However, I decided to try. I weighed around 180 pounds and being 5,4 feet told it is too much, I must say. It was a very severe trial to look at myself in the mirror (I do not believe it was real when I am typing this!). I believe, you understand this "how to lose 20 pounds" tip was right to the point for me.

    So, I have included some physical activity in my daily routine (20 minutes a day doing some easy exercises). As for my meals, I have refrained from eating all fat and sweet food. Honestly, it was very hard for the first couple of days, but then my craving for junk food ceased. Probably, because of herbal dietary supplements I have chosen.

    And imagine my surprise when I realized that I lost 20 pounds in just 10 days! Not in 2.5 weeks, but in 10 days! I even thought that my scales were broken. But no, my dreams come true - now I can give an advice on how to lose 20 pounds in even less time!

    Now I am used to this new way of life I am leading. I do not have weight problems any more, I am used to do my daily dozen in the morning and I do not have any desire to taste any unhealthy food. Also I would like to say that I have changed my about weight loss supplements. But I highly recommend to take only those containing natural herbal or plant ingredients.

    The main goal of this article is to inspire you to take control of yourself, to change your life as I did. It is much easier than you think. I am a real person and this article is my story of success, which I have decided to share with you as I mentioned above. So, take action and publish your successful story how to lose 20 pounds!

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    A Lazy Mans Guide to Building Muscle

    If you reading this article its probably because you're looking for the shortcuts to building the muscle and strength that you dream of. Well before we start lets be clear that taking short cuts or the easier looking path towards "building muscle" will most likely not give you the great results that hard work and dedication can give. However some people just don't have the time and facilities to achieve this, or they are just too lazy! I'm also not saying that lazy is good or that people should reduce their efforts thinking that they will get great results with my lazy suggestions! But if you are lazy and want to get the most gains out of the little effort your are willing to give then read on!

    Building Muscle


    What I am going to do is set a 30 minute workout and then its up to you to complete it as many times in a week as you can. So if you can only spare 30 minutes a week for training then just do it once. If you can spare 30 minutes 3 or 4 times a week then that's great, you need to do this 3 or 4 times a week.

    We are going to assume that you have access to a gym and know how to perform basic compound exercise like squat, deadlift and bench press.

    You are going to be performing these exercises in a superset format which basically means two exercises back to back. The rep ranges for each of the three sets varies so to take advantage of each type of gain you can expect (neurological adaptation, sarcomere hypertrophy, sarcoplasmic hypertrophy).

    Squat (Ensure you get at least to parallel) 1 set of 4-6 / 1 set of 6-10 / 1 set of 10-15
    Bent Over Row 1 set of 4-6 / 1 set of 6-10 / 1 set of 10-15
    Deadlift 1 set of 4-6 / 1 set of 6-10 / 1 set of 10-15
    Shoulder press 1 set of 4-6 / 1 set of 6-10 / 1 set of 10 - 15
    Bench Press 1 set of 4-6 / 1 set of 6-10 / 1 set of 10-15
    Lat Pull Down/Pull Up 1 set of 4-6 / 1 set of 6-10 / 1 set of 10-15


    You need to eat enough to build muscle and strength. That doesn't mean that you should eat processed junk food. You need to be eating quality nutritious food that is not only going to give you energy and make you feel great but it will help you in building the muscle that your after. If your only training once or twice a week for 30 minutes then you are going to have to make sure your diet is good or you are really going to struggle to see any results.

    Below are 5 tips that can help you make the right food choices.

    Avoid all wheat. If you are also struggling to lose body fat then eliminate all grains. This tip is going to give you more benefits in limiting body fat than putting on muscle but it also reinforces that your cutting out junk food.

    Eat enough protein. Just try to have some sort of animal source in each meal (eggs, chicken, beef, fish etc.

    Drink plenty of water. Around 3 or 4 litres per day

    Eat as many vegetables as you can!

    Supplement. When supplementing you need to ensure you are using quality products. A good multivitamin and mineral complex, a high quality cod liver oil and if you struggle to get enough protein in your diet then use a high quality protein powder.


    This one shouldn't be a problem for you as it doesn't involve you moving! Basically in the evening start to dim down the lights and read rather than watch television as the light from the bulbs and television trigger your body to release cortisol which will not only disrupt your sleep but also make it harder for you to build muscle and lose fat (your room should also be pitch black to reduce cortisol release). Then you should be in bed at 10pm and asleep by 10.30pm, then wake at around 6am. Physical repair mostly takes place when you are asleep between about 10pm and 2am. After 2am the mental repair starts till about 6am. At around 6 the sun rises and the light hitting our skin causes the body to release cortisol which is there to be catabolic in breaking down tissue for energy to start the day with.

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    A Great High Protein Foods List

    To begin with, food rich in protein comes from three different sources. One form of "high protein foods" come from animals and it includes all the meat and dairy products. Another form of high protein foods is legumes and these include chick peas, peas, beans and peanuts. The third form includes tree nuts, tofu, and lentils. Selecting proper foods from these categories will ensure that you get a high protein meal throughout the day. Below is a detailed account of the protein rich foods of all the categories.

    High Protein Foods

    Fish, meat and poultry:

    Meat is the complete source of protein and must be included in your daily diet plan. But, if you are looking towards health as a whole then choose lean meats like chicken, turkey and ham over the other saturated fat meats! This is an important note for the correct selection of high protein foods. An ounce of lean chicken breast will give you 12 grams of protein. Fish, beef, and lean steak are also a value addition to your diet. You must avoid the meats that have a high quantity of saturated fat.


    Milk, cottage cheese, cheese, butter, clarified butter and yogurt are all a part of the dairy products and are usually very high in protein! One cup of yogurt can give you 8 grams of protein daily. It is always easy to incorporate the dairy products in your daily diet. Milk is an excellent source of calcium. And one must avoid diary products that have high saturated fat.


    Beans, peas, chick peas, and peanuts are all included in legumes and are excellent source of the high protein foods. You would get 15 grams of protein per cup of kidney beans. And an additional quality is that they are also high in fiber. Two tablespoons of peanut butter give 8 grams of protein.

    Tree Nuts:

    Almonds, cashew nuts and Brazil nuts are all types of tree nuts and are a unique source of protein. One ounce of almonds gives about 6 grams of protein. They also have a healthy source of unsaturated fats.


    Lentils are not only high protein foods but are also rich in fiber and iron. You can prepare great curries, soup and other food items with lentils. One cup of cooked lentils will give you 35% of the daily protein.

    Chick Peas:

    Chick peas also known as garbanzo beans are not just delicious to eat they are also a great source of protein. One cup of chick peas will provide 30% of proteins. You can eat it in a salad, as a curry or mash up for a falafel.


    Tofu is a product of soy milk and is the richest source of proteins. They provide 20% of the total proteins. One word of advice, tofu might taste bland but you can always cook it in the Chinese manner and enjoy an Asian fare!

    Proteins are the building blocks of life! And if you want to stay healthy then it is important to eat high protein foods daily.

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    Healthy Snacks For Weight Loss - Yummy and Low Calorie

    Snacking is not as bad as you may think and hear on television. There are healthy "snacks" for weight loss that a person can enjoy. Most doctors and fitness trainers recommend a person have something to eat every couple of hours throughout the day. Eating every two to three hours, keeps a persons blood sugar level more stable throughout the day. If a person snacks a little at a time, they are not famished when a meal is served like lunch or dinner. They tend to not overeat with huge portions. This action alone will lower their calorie intake. Remember to lose weight you need to burn more calories than you consume.


    When you are hungry, choose "snacks" that are high in fiber and that will digest slower. These type of foods stay with you longer. You will feel fuller. The foods to snack on should typically be less processed than their counterparts. Go for a more natural approach to snacking. The more natural tends to lean towards the healthier option anyways.

    Good "snacks" are very easy to find such as a bowl of oatmeal, a blueberry oat bran muffin or fruits and vegetables. Other good snack options would be cheese, eggs, chicken and fish. Nuts are a great choice. Remember with nuts, the higher amount of fat in the nuts will make you feel fuller longer.

    Be aware though nuts can be high in calories. Check the calorie count and watch your portion sizes. It is very easy to sit and snack on nuts one after the other and not realize how many you actually consumed. Peanuts for example are approximately one hundred and seventy calories for one quarter of a cup.

    Do not choose "snacks" that are high in calories like candy bars, cookies or chips. Also snacks that are high in carbohydrates such as pretzels and bagels are not a very good choice. These type of snack foods do not stay with a person long. You will be feeling hungry quickly after consuming these. They are not good for you. If you must try the snack, go moderately and do not over do it. Sample the treat and move on to healthier options.

    "Snacks" are not the enemy. However, by snacking sensibly every couple of hours a person can keep weight gain at bay. Choose the right type of healthy snacks to enjoy. The snacks should have more fiber and less carbs than the sugary sweets. When it is time for a meal, chances are you will not have the tendency to overeat.

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    What is the Best Breakfast For Energy and Weight Loss?

    How come I get tired soon after eating cereal for "breakfast"? I'm not eating the sugary types, but the healthy ones, like Kashi or Grape Nuts.


    First of all, a good "breakfast" will refuel the body with the amino acids (protein) it needs to reverse the muscle wasting that goes on over night. It will also supply you with some healthy fats that will keep you satiate you and provide energy.

    Cereal has none of these qualities, therefore having just plain cereal for "breakfast" flat out sucks.

    "Breakfast" is one of the most important meals of the day to get right. Because you haven't eaten in 6-8 or more hours, your muscles are like a sponge waiting to absorb amino acids (from protein) and other nutrients, similar to post- workout. Your body is catabolic at this time, meaning muscle is being broken down for fuel. Since muscle is the backbone of your metabolism, so we want to reverse the catabolism.

    A proper "breakfast" will shut off catabolism, provide mental and physical energy for the day, and set the stage for fat burning. In fact, studies have shown that people who don't eat breakfast actually gain more weight than people who do eat breakfast. Even though you're eating the "healthy" cereals, you're experiencing first- hand the effects. Sleepiness is a common result of eating cereal for breakfast.

    Why does this happen?

    Well, cereal is refined and loaded with carbohydrates. Although a lot of cereals claim they are made of wheat and other "good stuff", it's irrelevant. Most of what is advertised as healthy is actually high in calories and sugar. Simple sugars, as you know raise your insulin sky- high then crash back down to earth, leaving you hungrier and more irritable than before.

    What is a better breakfast to have?

    Although there are many awesome "breakfast" combinations to have, my favorite is the egg frittata. Eggs are a great source of protein and other nutrients. I first had a frittata at a diner in NYC a few years ago, and I've been making my own version ever since. I don't know how it's "officially" made, but here's my own super- protein packed version:

    6 eggs (2 yolks kept in, the rest whites)

    202 calories, 10 grams fat, 0 grams carb, 28 grams protein

    1 can of pre- sliced mushrooms

    40 calories, 0 grams fat, 6 grams carb, 4 grams protein

    1 Sweet Italian sausage (usually I've already got some cooked up so I just chop it up and throw it in.)

    182 calories 14 grams fat, 0 grams carb, 14 grams protein

    I'll mix these together in a bowl, then pour the mix into a small Pyrex dish coated lightly with olive oil. I'll pop it into the oven at 375 degrees until it's slight golden brown on top. Then I'll sprinkle the shredded cheddar on top and let cook for another minute or so, till melted.

    Total: 424 calories, 24 grams fat, 6 grams carb, 46 grams protein

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