5 Best Foods For Better Sleep

Adequate sleep is essential to optimize muscle repair and growth. Unfortunately, we find it difficult to get the recommended sleep time, which is 7-9 hours every night.

Sleep quality also affects the production of Human Growth Hormone (HGH) which is important for muscle building. In addition, lack of sleep also makes you hard to lose weight.

Fortunately, some foods can help you sleep. Do not forget to put this food into your grocery list.

1. Salmon

A study in the Journal of Clinical Sleep Medicine found that those who consumed salmon 3 times a week for 6 months achieved deep sleep faster than those who obtained more protein from chickens or cows.

These salmon lovers tend to have a more stable heart rate and higher vitamin D levels. Vitamin D deficiency does adversely affect the quality and quantity of sleep. In addition to salmon, fish mackerel, sardines, and other fatty fish is also not less powerful.

2. Peas

Peas also play a role to make you sleep. Food is the source of fiber, each half cup contains 15 grams of fiber.

A 2016 study from Columbia Medical School reveals that a diet high in fiber can actually make you stay longer in a state of sluggish sleep, a level in restorative restful sleep against the body.

3. Cherry Juice Tart

Cherry tart juice also proved able to improve the quality and duration of sleep. This is because the content of melatonin in the fruit is usually used as a decorative cake tart is able to ward off insomnia. Melatonin is a hormone that is able to support good sleep habits.

Choose juice that contains 100% cherries. Avoid products that contain lots of filler.

4. Soybeans

Isoflavones is one of the powerful secret weapons to get quality sleep. This compound can be found in soybeans. A study in the Nutrition Journal reveals that higher intake of isoflavones is associated with improved duration and sleep quality.

Isoflavones have mild estrogenic effects. Because estrogen plays a role in regulating your sleep, it makes sense that higher intake can trigger a good night's sleep.

5. Pistachio

Pistachio contains fiber, protein, and healthy fats. Consuming a handful of pistacio every day can help you sleep more soundly. These green beans are a source of vitamin B6, the body's necessary vitamins to produce melatonin and serotonin.

If you have trouble controlling the portion while consuming these delicious beans, try eating peanuts that are still unpeeled. This skin peeling activity can help control your intake.

4 Muscle Building Tips Without Adding Fat!

If you have an easily fat type of endomorph body, you should avoid exercise and diet programs aimed at those who are thin. Because, this can actually be a boomerang for your body. Instead of getting slim, you might even hoard more fat.

How is the right way to build muscle without accumulating fat? Check out the following tips.

1. Increase the frequency and volume of the exercise

In order for the body to use more carbohydrates, you need to increase insulin sensitivity.

It turns out that weight training can make muscle tissue more sensitive to carbohydrates. After exercise using exhausting weights, your muscle tissue will absorb carbohydrates to promote recovery.

The higher the volume of exercise, you will also be more sensitive to carbohydrates. Practice by increasing volume gradually while applying metabolic techniques such as dropsets, supersets, and cardio intervals to maximize fat burning.

2. Reduce carbohydrates while your activity is not heavy

You do not need to avoid carbohydrates altogether, because carbohydrates are needed as a source of energy and support recovery. The problem is, carbo also easily accumulate into fat. Then how the solution?

The solution is simple: Reduce your carbohydrate intake if your activity is not heavy. You can avoid the carbo at breakfast and replace it with a source of protein and healthy fats. If the time of practice has arrived, take advantage of carbohydrate sources such as energy drinks to support your activities during the gym.

With sufficient carbohydrate intake during exercise sessions, you can keep your cortisol levels low. This helps maximize your muscle formation.

After exercise, you can consume complex carbohydrates to encourage after exercise muscle recovery process.

3. Utilize heat therapy for your body

Hot therapy, like a sauna, can improve insulin sensitivity by suppressing inflammation. Insulin sensitivity is one of the keys to fat loss. So, you need to prioritize ways that can help improve insulin sensitivity.

A hot tub or sauna can increase your body's core temperature, causing heat shock effects on your cells. In addition to improving insulin sensitivity by suppressing inflammation, it also facilitates the flow of blood in trained muscles.

In order to keep the effect persist, do sauna bath several times a week after strenuous exercise.

4. Reduce white fat and increase the amount of healthy fats

Your body has some type of fatty tissue or adipose, but the most relevant is white fat and brown fat. White fat cells are one of the endocrine glands that regulate the body's various biological processes. The problem is, this fat can accumulate and make you look fat.

If white fats function to store energy, brown fat instead, that is to remove energy. The lower the amount of white fat, the amount of brown fat tissue will be more abundant.

There are several ways you can do to increase the number of brown fat cells, among others, by exercising, getting enough sun, and diligent eating spicy foods, sea fish, meat, and green tea.

there are some great tips to build muscle without accumulating fat. Hopefully the explanation above makes you more spirit to practice!

4 Useful Supplements To Speed ​​Up Body Recovery

We know how it can be felt within a day or two after the training session, especially if you have been absent for a long time or have just had a hard workout. Or known as delayed onset muscle soreness (DOMS).

To support post-exercise muscle recovery, you also need the right nutrition, adequate rest, and good exercise patterns.

In addition, there are several supplements that are efficacious in reducing the effects of DOMS and optimize your workout.

Here are 4 helpful supplements to speed your body recovery after exercise!

1. Branched-Chain Amino Acid (BCAA)

There is a reason why BCAA is present in almost all products after exercise: This supplement is efficacious.

Amino acids leucine, isoleucine, and valine are important for building and reducing the breakdown of muscle tissue.

The training sessions you do aim to burden the muscle fibers so they can grow bigger.

But, this process can cause damage to the protein in the muscles and make simple movements, such as getting out of bed, so it feels torturous.

BCAA is an effective medium for recovery that acts as a protein-forming agent.

Protein plays an important role in various body functions, including muscle forming.

This helps to reduce the effects of DOMS after practice and shorten recovery time.

2. Fish Oil

Fish oil is a source of omega-3 fatty acids. This supplement has a variety of benefits, ranging from helping maintain healthy heart, brain, and eye function, to manage weight.

If you are looking for ways to maintain your overall health, eating fish oil is a good way.

In addition to a number of benefits above, fish oil is also efficacious to help the process of muscle recovery.

This is because the EPA and DHA contained in it have anti-inflammatory benefits that help reduce muscle soreness after practicing.

In one study, those who consumed fish oil reported less pain and better range of motion.

3. L-Carnitine

L-carnitine is known as a useful fat-burning compound. But, this compound is also useful for your muscle recovery.

By reducing the accumulation of ammonia and increasing blood flow during and after exercise, L-carnitine helps optimize the process of repairing muscle tissue after exercise.

In one study, weight training practitioners who were given L-carnitine 2 grams per day for 3 weeks showed lower post-exercise stress levels, less tissue damage, and less DOMS symptoms after moderate intensity squat exercise.

4. Magnesium

Magnesium is one of the essential minerals required by various processes in the body.

Although found in food and multivitamins, the ingredients are less. So, it would not hurt you to use magnesium supplements to meet this mineral requirement.

In enough levels, magnesium can help your body's recovery after exercise.

These minerals can help improve sleep quality, make muscles more relaxed, improve muscle function, and maintain electrolyte balance and reduce fatigue.

So, if you expect faster muscle recovery, feel free to take the supplements above. May be useful!

4 Best Supplements to Improve Bodybuilding Practice

Sometimes you may feel reluctant to co?me to the gym when you are not excited or feel tired. It would be better if you just relax all day long on a cushioned sofa. But, this certainly can hamper your progress.

Let more energy, there's nothing wrong if you use the following nutritious ingredients. With this supplement, it is guaranteed you will be more excited to practice!

1. Caffeine

Caffeine is one of the best known energy booster. So reasonable when this one we put the supplement in the top sequence. Caffeine works directly on the central nervous system, giving you physical energy and mental focus. In other words, you will get a boost of energy and concentration in the gym.

Caffeine is also able to help burn fat by releasing more fatty acids from fat cells, so you lose weight faster. Research also shows that caffeine improves exercise endurance levels as well as increases total energy burned from fat.

consume too much caffeine is also less good, because it can provide over-stimulation of the central nervous and make you tired. And over time, your body will adapt so it will require more caffeine to give the same energy boost.

2. Citrulline

Citrulline is an amino acid that we usually encounter on watermelon. This compound serves as a vasolidator by increasing the nitric oxide in the body.

Arginine is needed to make nitric oxide, but most of the arginine does not enter the bloodstream because of the digestive enzymes of arginase. Well, sitrulin is able to enter the bloodstream and convert it into arginine and give you the energy you need!

This material is very useful if you need endurance. According to the study, those who consumed 8 grams of sitrulin supplements were able to complete 53% more reps.

3. Green Tea Extract

If you want the benefits of caffeine but do not need a lot of energy boost, try green tea extract. Green tea contains caffeine and vegetable compounds called catechins polyphenols. Both are useful to help burn fat.

In a study at the American Society for Clinical Nutrition, three groups of individuals were each given green tea extract (containing 50 mg of caffeine and 90 mg of polyphenol catechins), 50 mg of caffeine alone, or placebo. Groups that utilized green tea extract released 4% more energy in 24 hours than other groups.

4. Yohimbe

Yohimbe is a supplement taken from the bark of a cypress tree originating from Africa. Inside the body, yohimbe is converted to yohimbine.

These compounds can stimulate the amount of norepinephrine in the body and increase blood pressure. That's why yohimbe is often used to increase libido.

But in terms of fitness, yohimbe can increase the amount of energy burned when practicing and your metabolism rate. In other words, it helps you lose weight.

That's a few supplements you can try if you're in need of an energy boost. Congratulations!

5 Foods That Can Restore Your Energy!

Have you ever felt sleepy after eating? If yes the food you choose does not contain the nutrients your body needs to restore energy. If so, your work or work can be less productive.

The foods you consume can affect your body's energy levels throughout the day. Well, for your body's energy to stay awake, you need to eat the right foods. Here are five foods that can restore your energy level!

1. Green Vegetables

Green vegetables are on the top list because they are rich in vitamins and minerals. If confused to choose which, spinach, broccoli and cabbage is a great choice. Moreover, these vegetables are also easy to find in the market and in the supermarket. You need to eat green vegetables at least 1 serving daily.

In addition to rich in vitamins, green vegetables are also high in fiber content. Fiber helps your digestion stay healthy. If digestion is healthy, you will feel more energized.

2. Citrus Fruit

In general, fruits are energy-boosting foods. This is because the carbohydrate content in the form of fructose. But in particular, citrus fruit can make you more energized because these fruits are able to stimulate the sensory system in your brain.

3. Dark Chocholate

Dark chocolate contains a number of important nutrients, such as vitamins, minerals, fiber, and antioxidants. These snacks even contain caffeine. The amount is small, so you do not have to worry about feelings of restless due to caffeine.

Dark chocolate is a perfect snack to give a boost of energy at the end of your working hours. Keep a small portion on your table and eat when you need extra energy. If you're limiting your sugar intake, choose dark chocolate whose cocoa content is above 70%.

4. Peanuts

Nuts usually become one of the composition of energy bars sold in minimarkets. This is not without reason. Nuts such as almonds, walnuts, and cashews, can provide a variety of vitamins, minerals, and most importantly, healthy fats.

Fat is required by the body to produce energy over a longer time span. This is different from sugar that produces instant energy but not durable. For long-lasting energy, nuts are a great choice of snacks. A handful of nuts helps restore your energy in times of hunger.

In particular, walnuts are high in ALA content, one type of omega-3 fatty acids. Meanwhile, peanuts are rich in folate and vitamin E, while almonds contain higher calcium than other types of nuts.

5. Water

One of the reasons you feel limp is dehydration. When busy working, we often forget to consume enough water. Dehydration can interfere with the workings of the brain and the distribution of nutrients that make you difficult to focus and weakness. So, drink lots of water!

If bored with plain water, enjoy infused water or water with a few lemon slices. Your body not only re-hydrated, but also get a stimulus from the lemon.

Combine the above foods into your daily diet and feel the difference!

7 Best Muscle-Building Movement For Bodybuilding

Building muscle-style bodybuilding means maximizing the development of your muscles to achieve the desired results through weight training. It is not easy to choose the best muscle-building movement for bodybuilding, any movement that we know has its own benefits and advantages. But, if you have to choose, here are some moves that are recommended to build muscle for a bigger physical strength.

1. Deadlift

Undoubtedly, this is the number one movement to form your back. Deadlift is the best movement to train and enlarge the back muscles. Not just the back, deadlift also activates the posterior muscles, even almost every muscle in your body. Moreover, the hormonal response of deadlift is very important to build lean muscle. But, make sure you do not make common mistakes during deadlift.

2. Bench Press

Bench press is a powerful movement to train a proven chest muscle for a long time. Other successful bodybuilding athletes do bench press as the core of their chest exercises. This movement is very effective to build muscle because this movement allows you to use a heavier load of other upper body exercises, resulting in massive body development.

3. Olympic Squat

This one movement is the formation of leg muscles favorite bodybuilders. This squat variation is done with the position of the bar above trapezius and the narrower foot position. This position will force the knee to bend over the tip of the foot and make your torso stay upright, so your quadriceps muscles become more dominant. Not only quadriceps, gluteus and hamstring you also get enough exercise when the squat is done until it is lower than parallel to the floor.

4. Overhead Press

Overhead press movement is one of the best movements to shape and enlarge your deltoid muscles. In addition, this movement also trains your triceps. When doing this movement, make sure you do not do pushpress. Do not bend your knees and lift loads explosively. If you do this, your feet actually play a role more in movement than your deltoid.

5. Barbell Curl

Want your biceps to form with maximum? The movement of the barbell curl is the answer. Grasp a straight bar (not an EZ curl bar type) with a supinated grip position (palms on top). With such hand position, your supinator muscles will also continue to work, resulting in a larger and stronger biceps.

6. Bent Over Row

This one movement is able to train the muscles in the back. The key, make sure you pull the shoulder blades simultaneously at the top of the movement so that your back can be formed optimally.

7. Wide Grip Pull Up

One more essential movement to get wide-appearing backs is the wide-grip pull-up. Compared to normal grip, wide grip able to train muscles lat intensively. Position your hand on the bar slightly wider than the shoulders, and make sure your body goes down until the hands are fully stretched on each rep. Feel your lat muscles working while pulling the body up until the bar is near the chest.

That's the 7 best movements to form a muscle that you can try right away. Make sure you understand the correct technique from your personal trainer. Good luck!