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Maybe you have fallen into bad eating and snacking habits. Or maybe you realize that there are additional ways to get the most out of your caloric intake to boost your performance. Either way, improving your nutrition is not only important; it can be fun and easy.

There are some simple ways to make sure you are eating a healthy and well-rounded diet. Plus, you can still enjoy some delicious flavors and satisfying meals. So take these steps to improve your nutrition to benefit your overall health and wellbeing.

Get Plenty of Protein

Eating plenty of protein is essential for many of the body’s systems and functions. You can lose muscle, see decreased energy, and weaken your immune system if you fail to get enough protein in your diet. It’s also important that you are mindful about what types of protein you are eating as well.

Getting enough protein doesn’t have to take a ton of work and research. Eat a well-rounded diet and make sure a form of protein is included with each meal. If you are an athlete or someone that works out regularly, you might need more protein in your diet. You can also supplement with amino acids to ensure you are meeting all of your protein needs.

Clean protein is also the healthiest form. Look for organic soy products, wild-caught seafood, and grass-fed beef. If you eat lunch meat, look for options without nitrates and with minimal sodium content. Prepare your protein in healthy ways like broiling or grilling instead of using fatty methods like deep-frying.

Prepare Your Food at Home

When you cook, you have more control over exactly what goes into your food, and into your body. So make it a priority to prepare your food at home. And plan your meals ahead so you always have something healthy when hunger strikes.

Typical restaurant food can be full of preservatives, additives and artificial ingredients. You can avoid these things by prepping and cooking nutritious meals at home. Fill your fridge and pantry with healthy, organic and whole-food ingredients to get started.

If you live with others, you can have fun preparing meals together. What may seem like a chore becomes a fun, social occasion when you cook together. So enjoy each other’s company while you whip up a fresh salad or colorful soup. Then, relish in the delicious and nutritious meal that you made together.

Planning ahead makes cooking at home easier. Make a meal plan for the week and stock up on the ingredients so you never have to wonder, “what’s for dinner?” Take some free time to chop veggies, wash fruit and put together lunches for the week so you can grab a healthy meal as you head out the door. 

Avoid Processed Sugars

Sugar is a tough thing to avoid and can be found nearly anywhere. Plus, one little nibble of a sweet treat can lead to a full-scale sugar binge. Sugar’s addictive properties often make avoiding it all together the best practice when trying to improve your nutrition.

Try subbing out your favorite sugary treats with ones that are sugar-free but equally delicious. Look for healthy, all-natural sweeteners and avoid artificially produced ones. Candy made from monk fruit can be just as sweet and satisfying without sugar. Or, look for drinks like soda made from stevia for a refreshing beverage.

If you find yourself with a sugar craving, look for other foods that are still sweet without added sugar. Berries and citrus fruits can give you the sweet taste you are looking for with the added bonus of nutrients. Or, chew on a piece of sugar-free gum to distract your taste buds until the craving passes.

Explore New Foods

One of the quickest ways to reach for unhealthy standbys is boredom. Explore new foods to keep your diet exciting. Plus, you’ll likely find some healthy new foods that you actually enjoy experimenting with.

Your local farmer’s market is an amazing place to find new produce that you have never tried before. Look for heirloom varieties from small, local farmers for fruits and veggies that are fresh and have unique tastes. Make it a point to look for new foods every time you visit. And since they likely change seasonally, there will be no shortage of variety.

If you find yourself struggling to come up with new meals, why not treat yourself to a healthy cookbook? Explore new recipes and try new ingredients you’ve never tasted before. You might just find your next nutritious favorite to add to your meal rotation.

When a new health food eatery opens near you, check it out with an open mind. Many of these chef-driven kitchens use healthy ingredients in unconventional ways that are super tasty. Plus, maybe you’ll get some inspiration for food and flavor combinations to try in your own kitchen.

Hydrate, Hydrate, Hydrate

It can’t be said enough, getting enough hydration throughout the day is essential to your overall well-being. It’s also important for you to keep up your nutritional habits. So, make it a point to sip consistently throughout the day and hydrate well before and after workouts. 

Oftentimes, your body can confuse thirst with hunger. This can lead you to reach to the nearest, most convenient snack, whether it’s healthy or not. Keep these feelings at bay by making sure you are always well hydrated. If you feel unusually hungry at an off time of day, drink a glass or two of water to see if you satisfy the feeling.

Water is a key part of your digestive system. You can eat all of the nutritious foods you would like but your body still needs to be ready to take in all of those great nutrients. Water actually aids in breaking your food down so these nutrients can be readily absorbed. So drink up!

Boosting Your Nutrition for Long-Term Health

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Good nutrition is a key component of your overall well-being. It’s well worth it to take the steps to improve your nutritional habits and find ways of healthy eating that work for you. And you’ll find some delicious new lifelong habits that you can enjoy for long-term wellness.

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Title: Ways to Improve Your Nutrition
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Published Date: Tue, 30 Nov 2021 18:49:31 +0000

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Ripped Leg Blast for Carved Thighs



Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

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1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
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Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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PRIMAL Preworkout



Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

The post PRIMAL Preworkout appeared first on FitnessRX for Men.

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By: Team FitRx
Title: PRIMAL Preworkout
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Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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