Especially of note is the mention of oily fish, which are also packed with protein.  Anyone looking to bulk up or simply maintain their muscle mass should be eating a diet heavy in protein and fish are a healthy food that is an excellent source of protein as well.

Oily fish
Fling fresh sardines under the grill, or have them from a can; either way, like mackerel, salmon and anchovies, they are great for omega-3 oils, which seem to make platelets in the blood less likely to clump together and cause a clot.

I like to buy packs of individually wrapped tilapia from my supermarket and either bake, grill or saute them.  Whichever way I make them, it comes out great.  Pour a little pack of sazon or just some salt, pepper and whatever other seasoning you like, cook it for roughly 10 minutes and you’re good to go.  You can eat it by itself, with a loaf of bread, with some rice, or some pasta (whole wheat pasta even).

The article also brings up wholewheat pasta, whose flavor I’m not particularly fond of.  So what I do is mix some wholewheat pasta with regular pasta with a hybrid dish that’s more palatable.

Wholewheat pasta
The ultimate filling — and so easy to cook. The wholewheat variety has a lower glycaemic index than plain and releases energy slowly. Good for sportsmen who need muscles packed with energy.

Here’s to getting big, getting lean and being healthy.

While the study doesn’t justify or promote a certain set of behavior, it’s important to note that alcohol consumption is detrimental to any workout regimen.

Of course, that’s not to say we should lead puritanical lives, BUT if you’re serious about your training and bulking up naturally, cutting down (or out!) your alcohol consumption can only help.

In addition to dehydrating you, alcohol is said to reduce testosterone levels, use up your vitamins and minerals, slow protein synthesis and decreases your metabolism.

In other words – alcohol and working out DON’T mix.  One of the keys to making good gains is giving your body the nutrients and rest it needs to recover fully.  Alcohol inhibits this by dehydrating your body and reducing the quality of your sleep.  Plus, if you want to stay lean, you can forget about that with alcohol, as every gram has 7 worthless calories.

I am 20 years old and my height is 5′3″, so what should my weight be?  I just what to know, how should I reduce my weight and get a perfect figure.

Answer:

Your ideal weight should be the weight YOU are comfortable with and feel good and healthy with. Don’t let anyone tell you you need to weigh x amount to look good.

If you want to tone your body, you should lift (lightly) weights and do some cardio. You should also make sure you’re eating healthy (not necessarily less, just smarter – no fatty foods, lots of fruits and veggies, etc).