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5 Tips On Eating To Build Muscle

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Building muscle is no easy task, as many of us have found. When you think of eating to build muscle, a beginner might just eat everything in sight and end up putting on too much fat. For those that are looking to fine tune their physique and put on some good muscle, there are some specific rules that you need to follow. If you’re one of the many that want to break the cycle of putting on weight without getting the definitely you so sorely desire, here are tips on how to use the kitchen to build muscle.

5. Protein First

It should probably go without saying that the most important thing you need to do in your diet to build muscle is to focus on protein. While the average person needs about 0.8 grams of protein for every kilogram of body weight to maintain muscle, you’ll need about twice as much if you want to build muscle. 1.2 to 1.7 grams per kilogram of weight is the suggestion for muscle building, focusing on foods such as lean chicken breast and cod more than pretty much any other food.

4. Keep on Eating

While one of the hottest trends in nutrition is intermittent fasting, you should pretend that it doesn’t even exist when trying to build muscle. Instead, you should be eating frequently throughout the day during your program, starting with a balanced breakfast to get your day started. From there, keep eating about every three hours with something small to keep your body working so that you aren’t losing muscle or stretching out your stomach.

3. Don’t Fear Carbs

For many that aren’t well versed in nutrition, carbohydrates may be seen as the ultimate villain for any diet. When we think of carbs we think of instant weight gain via body fat, but your body will need carbs to build muscle. This is because they fuel you during a workout so that your body isn’t cutting into muscle weight first. For muscle builders, aim to get two to three grams of carbs for every pound of body weight (or 0.45 kilograms).

2. Follow the Macros

So now you know how much protein and carbohydrates you need on a daily basis, but how do you fit that all into your calorie budget? It’s suggested that 20 to 30 percent of your calories should come from protein with another 40 to 60 percent coming from carbohydrates. The remaining amount should come from fat, giving you an estimated 20 calories per pound of bodyweight to build muscle. Use a nutrition tracking app to help you make sure you’re getting exactly what you need. 

1. Get Used to Certain Foods

One thing that a lot of people who are building muscle successfully have done throughout the years is to plan their meals well ahead of time. Among the most popular ways to do this is through meal prepping. With that in mind, you should become well acquainted with a handful of foods that you’ll be eating more often than not. This includes chicken breast and rice, which will become staples of any meal prepping plan.

5 Easy Ways To Boost Your Immune System

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In the past couple of years, many of us have become more aware of our immune systems. That tends to happen during a global pandemic, after all. COVID-19 got many of us wondering how we can bolster our immune systems to avoid infectious diseases. It’s something that we should be working on at all times, but if you’re new to the party, it’s not hard to get started. Here are five very easy ways in which you can boost your immune system and stop feeling under the weather a few times every year.

5. Take Your Vitamins

When we think of vitamins that are beneficial for the immune system, the first one that tends to come to mind is vitamin C. When you get sick, you often hear people telling you to take as much vitamin C as possible, typically through the magic of orange juice. While you do want to get vitamin C into your diet (oranges aren’t the only thing with it, either), there are other essential vitamins that help boost your immune system. Some of the more beneficial vitamins include vitamin E, vitamin A, vitamin D and folic acid.

4. Stay Hydrated

It seems that more people are becoming aware of their hydration, which is a welcome change from about 10-20 years ago when it felt like all people drank was soda. The list of benefits that you get from staying hydrated on a daily basis is seemingly endless, and you can add an improved immune system to that list. Staying hydrated increases the efficiency of your bloodstream, and blood plasma is almost completely made of water. We think that you can put two and two together there.

3. Exercise

Like staying hydrated, exercise will do you a world of good. While you may feel worn down immediately after exercise, the long term benefits for your immune system are tremendous. Harmful bacteria is flushed out of your airways when you exercise and prevents new growth for this bacteria. Increased circulation is another bonus, as well as the stress reducing hormones that lead to lowered inflammation.

2. Just Say No

It doesn’t matter what it is, if you have to be a certain age to consume something, you probably don’t want it in your body for a better immune system. Drugs, alcohol, energy drinks, you name it. Alcohol especially is something that should be avoided for a better immune system. According to the World Health Organization, alcohol opens you up to both physical and mental illnesses, compromising “the body’s immune system and increases the risk of adverse health outcomes.” So if you’re drinking and smoking, you might want to quit now before serious illness sets in.

1. Keep Sleeping

Like hydration and exercise, every doctor will tell you that you need to be getting enough sleep to help your overall health. While you’re sleeping, your immune system is creating cytokines which help to fight off inflammation or any potential infections. This is why when you’re sick, you tend to sleep a lot more. Studies have shown that people who get less than eight hours of sleep per night have a much higher viral infection rate.

5 Easy Ways To Eat More Vegetables

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Nutritionists suggest that every day you eat two to three cups of vegetables. Unfortunately, not many people hit this goal, and the numbers are alarming. Studies have shown that about 90 percent of those in the United States aren’t hitting those numbers, and it’s causing a lot of health problems throughout the country. But where are we going wrong? For many, they just don’t find vegetables to be easily accessible, tasty or worth the time. If you want to get more veggies in your diet, here are five surefire ways to get the amount you need.

5. Grilled Up

One of the biggest gripes that people have with vegetables is that they’re too bland. If you’re just eating them raw and not putting anything on them, that’s a reasonable take. There’s a way you can make vegetables taste much better without having to douse them in condiments, though, and that’s by using the grill. Grilled vegetables such as corn, peppers, onions and more simply taste better. One fun way of doing this can be making a vegetable kebab either as a side or the main event.

4. Snacking Time

Throughout the day, a lot of us tend to grab a quick and easy snack when we’re starting to feel just a tiny bit hungry. However, this can be a fast way of loading up on unnecessary calories without getting any of the nutrients that your body needs. With that in mind, it’s better to grab something such as baby carrots or celery sticks. Sure, they might not be the tastiest thing in the world, but it helps hit your snack cravings and adds almost no calories to your day.

3. Soup’s On

Most types of soup are deemed to be great for your health, and one of the easiest ways to sneak vegetables into your diet is to add them to your soup. Not only are you saving yourself a lot of calories by eating soup more often (which studies have shown to be true), but you’ll get a great blend of vitamins and minerals. The possibilities are endless when you’re making soup, allowing you to mix things up so that you aren’t bored.

2. Veggies as a Condiment Vessel

At the end of the day, a lot of us are going to want condiments or dips. Whether it be ranch, blue cheese or anything else, we need something to dip into them. Instead of going for the high calorie potato chips, why not try out some vegetables to make them a little bit healthier? Some of the more popular vegetables that are used for dipping include broccoli, celery, carrots and many others. Just try to take it easy on the ranch, though.

1. Will it Blend?

There’s a certain amount of vegetables that you’re recommended to eat during the day, including a specific amount of vitamins and minerals. A lot of people don’t want to eat their vegetables all day, so instead why not get all of that nutrition in one drink. Each morning, make yourself a smoothie that has all of the key vegetables. Getting it all in one glass is so much easier to remember, and in most cases, even tastes better.

5 Easy Ways To Lower Cholesterol

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When you have a cholesterol level that’s at least 200 mg/dL, you’re putting yourself at risk for heart disease or stroke. The rising numbers of those that have high cholesterol are both staggering and alarming, with around 95 million adults and even seven percent of children under the age of 20. We need to start working on our cholesterol levels before it’s too late, as you don’t want to become another statistic. To help lower your cholesterol, follow these five easy steps and you’ll be on the road to a longer and healthier life.

5. Followed to a Tea

Tea is one of the best drinks for your health thanks to a bevy of specific benefits that it brings. Among them is the ability to help lower cholesterol thanks to the high amount of antioxidants, especially when it comes to green tea. One major study showed that those drinking green tea on a consistent basis were able to lower their LDL levels by nearly 2.2 mg/dL. In non-human studies, the LDL rates dropped by up to 30 percent.

4. Drop the Weight

One of the main reasons why the amount of people with high cholesterol levels is on the rise is because of the rise in obesity levels. Carrying a lot of extra weight goes hand in hand with increased cholesterol, though you don’t have to shed every single excess pound to help lengthen your life. Studies have shown that people who lose just 10 pounds saw a significant improvement in their cholesterol levels. Those that shed 5 percent or more of their body weight were the biggest beneficiaries, all while increasing their good cholesterol and lowering their triglycerides.

3. Put Down the Cigarettes

When we think of smoking and its negative effects on health, we tend to first think about what it can do to your lungs, throat, mouth and your blood pressure. Not many people stop to consider what it does to your cholesterol levels. Those that smoke are at risk for heart disease, and cholesterol plays a big part in that. Researchers have found that smokers (which make up around 13 percent of the US population) have higher LDL levels and lower HDL levels, though the specific link is still being studied.

2. Eat the Right Foods

Naturally, you will want to change the way you’re eating to help improve your cholesterol levels. It seems like a no-brainer, but there are specific foods that you should be aiming for when lowering your LDL. Some of the best foods that you can eat include whole grains, beans, nuts, apples, strawberries and fish, just to name a few. Sticking to a diet that’s heavy in vegetables is also good, and you’ll be improving your overall health.

1. Get Moving

The last piece of the puzzle in lowering your cholesterol is to get regular exercise, and it doesn’t take much either. Simply getting a brisk 30 minute walk in your schedule five times per week will improve cholesterol. Once you get started in a walking program you can increase the intensity of your cardio that will only help even more. Jogging, yoga, swimming and cycling are some of the favorites that cardiologists suggest.

5 Easy Ways To Lower Blood Pressure

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Because of the high levels of obesity on a global scale, there have been a lot of adverse health problems that have come along with it. One of these problems is people suffering from high blood pressure, and the numbers are staggering. It’s estimated that around half of American adults have hypertension, with many of these people needing to simply adjust their lifestyle to see healthy numbers. If you find yourself in this category or simply want to avoid being a part of it, here are five easy ways to lower your blood pressure today.

5. Watch Your Weight

When you go to a doctor’s office, one of the first things that they’ll check for is your blood pressure. Either immediately after that or before that, they’ll check for your weight as well. Being overweight and having high blood pressure often go hand in hand, so it’s important to take control of your weight before it poses serious health problems. Try to keep your BMI (body mass index) between 18.5 and 25 to maintain an optimal weight. Obviously not everyone is the same, so your body will vary.

4. Cut the Salt

Since more people aren’t eating foods that are fresh and natural, there’s been a high dependency on sodium. High levels of sodium lead to a bevy of heart problems, with blood pressure being among the top of the list. Instead, you should focus on foods that are high in potassium, including bananas, spinach and yogurt. These foods also contain a lot of fiber and vitamins to give you an added boost.

3. Exercise More

You could probably guess that lowering your blood pressure might be as simple as getting more active. Many people are living more sedentary lives, especially as they’re working longer hours tied to a desk and not having the time or energy to get their regular exercise. It might not be easy at first, but starting off with some light activity four times a week (about 30 minutes each time) will almost instantly lead to reduced blood pressure. Get those steps in, wear a fitness tracker if you have to, and you’ll feel the benefit.

2. Cut the Vices

If you’re already eating fried, fatty and salty foods, you’re only making your blood pressure that much worse by adding a vice such as excessive alcohol consumption or smoking cigarettes. These two are some of the biggest contributors to high blood pressure levels, and you’ll see the benefits within just hours of ditching them. Cigarettes should be cut from your life completely while alcohol should be consumed very sparingly.

1. Destress

Even if you’re exercising every day, eating healthy, have a ‘normal’ BMI and don’t smoke, you can still be at risk for high blood pressure. This is because of the normal stress that we feel daily. If you take some time out of your day to destress through methods such as meditation or simply relaxing on the couch in the middle of a busy time, you’ll be able to lower your blood pressure. Studies have shown that it takes just eight weeks to see major improvements.

The 5 Most Amazing Summits in the World for Non-Experts

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So, you want to hike mountains, but aren’t a professional mountaineer, eh?

What if we were to tell you that’s totally ok?

If you have the right shoes, the appropriate clothes, the correct amount of sustenance for energy, water, stamina, and respect for the mountain, you don’t need to be an expert to conquer some serious elevation gains.

Yeah, it’s true. You don’t have to be all technical to access some of the most amazing views on this planet, and we’ve compiled a list of the five most amazing summits in the world for non-experts:

1. Pikes Peak in Colorado, United States of America

Pikes Peak is visited by over half a million people a year and is arguably “America’s most famous mountain.” Located just fifteen miles from Colorado Springs and coming in at 14,115 feet at the summit, Pikes Peak has two main trails: Barr Trail and Crags Trail. Both trails are out-and-back hikes and can take the average hiker six to eight hours to complete.

2. Mount Kilimanjaro in Tanzania, Africa

Mount Kilimanjaro is the “Roof of Africa” at 19,341 feet and is one of the Seven Summits non-experts can definitely tackle with a little training. There are seven different trails to the summit, and climbers are required to hire a guide or join a larger expedition group.

Acclimation at elevation is the beast hikers will deal with on Mount Kilimanjaro, and the routes vary from five to eight days.

3. Ben Nevis in Scotland, United Kingdom

Fancy a little hiking between Scotch drinks?

Ben Nevis brings in over 125,000 hikers a year and is located just outside the Highland city of Fort William. With a summit at 4,413 feet, the main day hike trail for non-experts is The Mountain Track (AKA The Pony Track).

Hikers can make it up and down in seven to nine hours and be back at the pub before dinner.

4. Mount Fuji in Japan, Asia.

Mount Fuji is the tallest mountain in Japan, one of Japan’s “sacred peaks,” and is hiked by more than 300,000 people each year.

Due to snow, the best time to hike is July through September, and hikers have their choice of four different summit trails. Even though there are huts for overnight stays, hikers can make it up and back in between five and ten hours.

5. Tofana di Rozes in Italy, Europe

Tofana di Rozes is located in the Dolomites mountain range in northern Italy. Even though it’s only a 3,600-foot elevation gain and takes around six hours to complete, Tofana di Rozes is a great hike for those wanting a little more rock climbing experience.

While no technical gear is needed, hikers making their way to the summit will use iron ladders, rungs, and cables along the way.

A Lot More Than Just 5

This list is totally just the surface level of the amazing summit hikes that are out there.

Remember this is a big, wide world we live in, so regardless of where you’re located, a solid summit hike is probably pretty close. In Colorado alone, for example, there are 58 summits at 14,000 ft or more for you to choose from, and we bet that views once you reach the top, are all going to be amazing.

Note: We feel it’s necessary to put a little caveat here about the strenuous exercise that is tackling a summit. 

Completing a summit hike is no easy feat, whether you are a beginner or more advanced. It’s always recommended to do your research, to NOT push yourself out of your comfort zone, and to listen to your body. Safety is key to any outdoor activity because the goal is to keep enjoying all the beautiful views. 

5 Full Moon Hiking Tips for the Best Nighttime Adventure

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A full-moon hike elevates your hiking experience to new heights. A daytime trail known for being hot and crowded can transform into a peaceful, pleasant, meditative stroll under the moonlight.

But there are a few things to know to get the most out of this experience. 

1. Learn About Local Wildlife

The full moon isn’t the only sight you’ll get to enjoy while on a nighttime hike. This is a great time to see and hear animals you don’t experience when the sun is shining.

Depending on where you are, you may see or hear owls, bats, raccoons, crickets, fireflies, hermit crabs, opossums, wombats, lemurs, or white-tailed deer. This is a great opportunity to see another side of the animal kingdom. So keep your ears and eyes open as you walk. Take it all in.

With that said, many animals hunt at night, so it’s important to know about potential predators in the area. Most animal predators know how to stay away from humans. But some can present risks, so don’t be naive.

2. Bring 2 or More Friends

A full-moon hike can feel pleasantly secluded. Many fewer people hike at night, so you’re unlikely to run into anyone on the trail.

You can become one with nature. Many appreciate full-moon hikes because they give you an opportunity to meditate, practice mindful breathing, or recite your mantra.  

While that may sound invigorating, it’s inherently more dangerous than a day hike. Even though the full moon increases the light level, it’s dark. So you could trip on a rock or root. And it may be many hours before someone finds you.

So always bring a friend or two — and if you have cellular coverage on the trail, a fully-charged phone, even if you leave it on silent.

3. Dress Appropriately

Temperatures can change drastically once the sun goes down. If you’re hiking in a desert area, it could swing from blistering hot to freezing in a matter of hours. Most terrain will experience some swing.

So if you’re planning a hike while visiting somewhere, learn about the weather patterns. Wear layers. And bring a small backpack to pack for possible cold or rain. 

You’ll feel more comfortable and enjoy all your full-moon hike has to offer.

4. Bring a Flashlight, Just in Case

Most people’s eyes can comfortably adjust to full-moon light, allowing you to maintain a steady, albeit slower pace. But as you enjoy your walk, you may find larger trees or structures shade the path. 

Of course, you can venture on into the darkness if you’re familiar with this trail during the daytime. But you may prefer some extra lighting just in case. Your torch, headlamp, or flashlight may also come in handy if someone in your party experiences an emergency. 

A smartphone can provide this lighting as well. Just make sure your device is fully charged before you leave and can hold a charge.

5. Keep a Leisurely Pace

A full-moon hike can be a delight for the senses. And a slower pace allows you to take it all in safely. Take your time. Be aware of your surroundings. And enjoy all of the sights and sounds a night hike has to offer. 

These 5 Aggressive Insects Can Turn Any Camping Trip Into a Nightmare

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Every area of the country has its beautiful sights. Unfortunately, it also has aggressive and cranky insects who stand ready to defend them. So, be on the lookout for these especially brutal invaders the next time you’re setting up camp. They mean well, but they fight dirty. And if you disturb them, a trip to the ER could end your vacation early. 

1. Wheel Bug

Wheel bugs, aside from looking like something from your very worst nightmare, carry a long, pointy beak that’s folded beneath them. This beak is actually part of what helps them survive, as they use it to drain fluids from their prey. However, when threatened, they’re not above using their beaks as weapons. The bite of a wheel bug is actually from that pointy beak, drilling into your skin. It’s intensely painful, too. Wheel bugs are out and about during mid-to-late summer in the southern half of the country. .  

2. Fire Ant

Fire ants like open fields and grassy areas, so be aware before you pitch your tent. Fire ants can be found in many southern states, including New Mexico, Arkansas, and Texas. If you disturb a fire ant mound, prepare to be rushed by a large number of scared and angry ants. And when fire ants bite, they lock powerful mandibles into your skin and then “rotate” to cause the most damage. These bites later form blisters that can pop and become easily infected. 

3. Africanized Honey Bee

Much like fire ants, Africanized honey bees attack in large numbers, and their reaction time to implied threats is 10 times quicker than that of regular honey bees. To date, over 1,000 people have died from being swarmed by Africanized honey bees. And these bees look very similar to regular honey bees, so you probably won’t know the difference until it’s too late. Steer clear of bee’s nests when choosing your next campsite. 

4. Tarantula Hawk

Taratula hawks are actually oversized wasps found in the southwest deserts of the United States. They’re called tarantula hawks because the female wasps hunt down and “kidnap” unsuspecting tarantulas to use as food for their larvae. The sting of a tarantula hawk can paralyze a large spider, and for humans, it has been described as “the most painful sting on the planet.” 

5. Saddleback Caterpillar

The Saddleback caterpillar is the weirdest little guy you’ll ever see, if you actually see him, that is. He’s bright green and brown, which makes him blend in well with his surroundings. And he’s found mostly in the eastern states. Saddleback caterpillars have stinging hairs filled with poison that feel much like a bee sting. However, they can cause nausea, and you’ll likely feel the sting for days afterward. 

So, the next time you’re setting up camp in the woods, in the desert, or in a clearing, take a quick scan for these tiny terrors. They can be painful or debilitating to adults and worse for children and pets. They really just want to be left alone, but if you accidentally disturb them, or they perceive you as a threat, your relaxing getaway could become a full-blown, waking nightmare. 

 

 

Why You’re Procrastinating And How To Avoid It

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Procrastination is often the result of the fear of failure. Instead of getting something done right away, we put it off because we’re afraid we won’t do it right. After all, it’s impossible to fail at something if you don’t even try. However, constant procrastination can severely impact your quality of life and cause others not to trust you to keep your word. Procrastination itself leads to feelings of guilt and hopelessness. Those who allow procrastination to become a serious problem often wind up living without things they want and need.

Many feel trapped by the cycle of procrastination, but there are ways to overcome this problem. Here’s how you can get on track to stop procrastinating.  

Take Baby Steps

Like other major life changes, getting procrastination under control won’t happen all at one. Building good habits takes time. One of the main reasons why people give up trying to avoid procrastination is that they don’t see immediate results. Taking baby steps makes it feel less overwhelming. Instead of trying to change all at once, tackle procrastination one task at a time. Remember that success builds motivation far better than failure.

Be sure to set achievable goals instead of setting yourself up to fail. For instance, you may be putting off getting that degree you’ve been wishing you had. Perhaps household and employment obligations pose obstacles to going back to school. Instead of focusing on the degree itself, focus on taking just one class. 

Practice Consistency

One of the reasons people put something off is that they tell themselves they can always do it later. Practicing consistency turns obligations into habits, and good habits create their own rewards. If you make yourself work out at the same time every day instead of giving in to the impulse to put it off, you’ll soon look and feel better. These improvements in your health and appearance will motivate you to keep working out on schedule. 

Eliminate Distractions

When it comes time to tackle something you’ve been putting off, eliminate all possible distractions. Put your phone on silent mode to prevent your attention from being diverted by notifications. Turn off the television if you’re prone to getting caught up in what’s happening on the screen. Choose a time of day when distractions from other household members or neighbors are typically at a minimum.

Set Realistic, Concrete Deadlines

Deadlines should be concrete and realistic. Those trying to break the procrastination habit sometimes subconsciously sabotage their own efforts by setting deadlines that aren’t realistic. This approach only fuels the cycle of procrastination. 

Make Rewards a Part of Your Routine

Making a practice of treating yourself to a small reward upon completion of a task you’ve been procrastinating on helps take the edge off. Once you’ve included rewards in your routine, you won’t dread certain tasks quite so much. A cup of coffee or a half an hour with a favorite book work well as rewards. 

 

 

Why Does Water Expand When It Freezes?

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If you’ve ever left a water bottle in your freezer for too long, you understand all too well that water expands when it freezes into ice. But have you ever paused to wonder why? As it turns out, this expansion runs contrary to some of the most fundamental natural laws in the world of physics.

If you search the annals of your brain for some basic facts from your junior high science class, you might remember that molecules tend to move closer and closer together as they are cooled. This generally causes the overall volume of a substance to decrease under frigid conditions.

Therefore, most liquids shrink, rather than expand, as intermolecular forces draw their compositional molecules together in the cold. Furthermore, when a liquid reaches its particular freezing temperature, it tends to contract even further. This is because solidified liquids (otherwise known as “crystalline solids”) are typically tightly packed and extremely dense.

Water, however, has a unique crystalline structure that places its molecules in a remarkably uncompressed shape. This is the fundamental reason that water expands when it freezes.

Few molecules are more well-known than water. Both water and ice molecules are comprised of one oxygen atom (O) and two hydrogen molecules (H) to create H20.

The negative charge of water’s oxygen atom and the positive charges of its hydrogen atoms are predominately responsible for the expansive properties of ice. These charges create a phenomenon that causes neighboring molecules to repel one another during ice’s crystalline formation.

Like all liquids, water continually contracts as it cools until it approaches its freezing point of 32 degrees Fahrenheit (0 degrees Celsius). At this point, it reacts in a counterintuitive manner by suddenly beginning to expand.

As water solidifies into ice, it assumes a defined molecular shape that is considerably less dense than its molecular shape as a liquid. The sheer amount of space between the molecules in this shape separates each molecule with vast structural gaps. At the macro level, this results in a significant volume increase as water transitions from its liquid to its solid state.

Water stops compacting and begins expanding at around 40 degrees Fahrenheit (4 degrees Celsius). This is when it reaches its maximum level of molecular density. As it continues to cool to its freezing point, the overall volume of any specified amount of water will grow by roughly 9 percent.

This common chemical change might wreak havoc on our roads and cause other seasonal problems, but we should actually be quite grateful that water expands as it freezes. Because ice is less dense than water, it floats at the top of any freezing lake, sea, or ocean. If it behaved like most liquids, these bodies of water would freeze solid throughout at extremely cold temperatures, killing most of the plant and animal life within them.