Category Archives: Attract A Girl

How To Get Rid Of Love Handles

We are absolutely sure that no man who wants to be attractive and wants to look good, he wouldn't like any lower back fat.  

But what is to be done in situations like this which unfortunatelly cannot be avoided? First and foremost, this type of low cannot be eliminated through diet. In this case, sports is the answer. But for this particular part of the body, you have to understand the diet rules and the training aspects for this

The oldest (and best) back exercise

The deadlift is arguably the oldest exercise known to man. It's also considered the most effective for training the lower back and lowering body fat. For those not familiar with this strength and conditioning “staple” it really is quite simple. You pick a barbell off the floor and put it back down for a pre-agreed number of sets and repetitions. All with the correct form.

How to deadlift

1. Place the bar in front of you with your agreed weight.

2. Stand with your mid-foot under the bar, but don't touch it with your shins.

3. With your feet hip-width apart grab the bar.

4. Holding the bar with a grip shoulder-width apart keep your arms straight and hanging just outside your legs.

5. Bend your knees. Keep going until your shins touch the bar, but don't move the bar.

6. Keep the bar over your mid-foot position. Lift your chest.Straighten your back, take a breath and pull.

7. Holding the bar stand up keeping the bar against your legs.

8. Then slowly return hold it and stand up. Keep the bar against your legs. Don't shrug or lean back at the top.

9. The key for this exercise is finding the right weight, sets and repetitions to use and battle gravity with. This can of course vary depending on many factors – and should be continually varied to subject the body to new training stimuli – but research published in the Journal of Strength & Conditioning Research found a, “3 sets × 10 repetitions at 75 per cent 1 repetition maximum” training protocol triggered a significant spike in testosterone levels.

Why do you think this is important? Boosting testosterone has been shown to help with everything from more muscle mass to greater fat loss. Two physical adaptations that will obviously help re-design your lower regions.

The other oldest (and best) back exercise

This second tip is basically a gym-based optical illusion.

That's because to make your lower back look smaller and more defined it makes sense to increase the size of the top portion. To do this you must fully engage – and train – the latissimus dorsi muscle.

For those that didn't show up to that biology lesson, the latissimus dorsi is the large muscle on your back that you use during most pulling movements. Gym-dwellers often refer to them as your “lats” and studies show should you improve its strength and shape you can instantly improve the appearance of your entire physique too. Which is why understanding hand placement during the tried and tested pull-up is crucially important.

Take for example the research from the Department of Kinesiology at Pennsylvania State University.

Scientists wanted to measure which grip activated the back muscles the most: an underhand grip (supinated) or an overhand grip (pronated). Using electromyography to measure muscle activity they found a, “Pronated grip (overhand) is recommended for maximally activating the latissimus dorsi (back)”.

Fat Loss

Scientists still have a mistery to solve which is why we hold fat in different areas of our bodies. It's this kind of biological ambiguity that continues to baffle biologists. But what we do know – thanks to the British Medical Journal – is where we hold the fat has serious health implications. With waist, back and hip fat being linked to everything from heart disease to premature death. Therefore for health reasons alone make sure your gym routine has at least some emphasis on fat loss if you're carrying a little extra timber around those areas.

There are hundreds of practical training protocols to try and use, but one of the easiest and most effective is H.I.I.T (High Intensity Interval Training) using a rowing machine as your weapon of choice. To do this simply jump on the seat. Strap your feet in. Warm up for 5 minutes and then work at a fast pace (75 per cent+ of your maximum heart rate) for 20 to 40 seconds, followed by a period of low intensity training or complete rest which lasts 20 to 120 seconds.

You then repeat this for a total of 10 to 20 minutes.

Why? All because the International Journal of Obesity found the intense, short nature of interval training to be a better alternative to burning fat than spending hours slowly and steadily wishing your way leaner on the treadmill.

Don't disregard the diet

This article does a great job of detailing eating for fat loss, but essentially, understand that certain dietary evils could be causing you to store fat in all the wrong places.

One of the worst culprits being high-fructose corn syrup which accounts for as much as 40 per cent of caloric sweeteners used in the United States and has since expanded over the pond to plague us too.

According to research from the Journal of Pharmacology Biochemistry and Behaviour high-fructose corn syrup is, “Accompanied by an increase in adipose fat, notably in the abdominal region.” For this particular reason, avoid those highly processed sugary treats and instead opt for healthier snack options. And as an extra bonus, aside from the information we ofered above, here is a program which will work much more efficiently when you do.

Follow this workout and melt your love handles

Exercise 1: HIIT

5 minute warm-up

30 seconds (Fast paced, 75 per cent or more maximum heart rate)

60 seconds active rest (gentle rowing, 50-60 per cent of maximum heart rate)

Exercise 2: deadlift

10 Repetitions

3 Sets Total

Using 75 per cent of Your 1 Repetition Maximum

Exercise 3: pull ups (overhand grip)

10 Repetitions

3 Sets Total

Using Your Bodyweight

Exercise 4: single-arm bent over dumbbell rows

10 Repetitions

3 Sets Total

Using 75 per cent of Your 1 Repetition Maximum


She is amazingly beautiful and you want to do the impossible to get her attention. You have read over and over again on the internet about tips to make a girl be interested in you and keep the flame burning. But sometimes too much information is not helping, right? Therefore, in order to make the mission possible, we have summarized some of the most important steps which you could easily follow and you will definitely get the girl you want.


Stop looking for that ultimate line. Just catch her attention, says Nick Savoy, a dating expert and author of Magic Bullets. “You just want her interested in the next thing you're going to say to her.” Tell her about your trip to Prague or an interesting book you've recently read. Find a way to show her that you're a multi-dimensional guy, without sounding pretentious or self-involved.


This is where most guys hit a wall. “Never leave a conversation because you've run out of things to talk about,” Savoy says. At the very least, use something like, “that's just like when . . .” to keep things moving. If you're feeling confident, try the “cold read”—tell her something about herself based on her appearance or mannerisms. Point out her striking cheekbones or her cute laugh. You will see afterwards that her reaction will open up a new avenue in the conversation.


“Confidence and humor are your biggest assets,” Savoy says. Make her laugh and take control of the conversation. Just don't overdo it—too often, guys fall into the habit of trying to be comedians or hogging the conversation. Be interesting and fun but make sure she's part of the discussion as well. “You don't want to yank on the line as soon as there's a nibble,” he explains. “Women value what they have to work for.”


Now think from the logistics point of view. Ditch loud, crowded surroundings for something more intimate. “That's where you'll discover your shared interests,” Savoy says. “It's where you build a connection.” You will never really get to know someone deeply when you have loud bass pumping in your ears. Ask her if she wants to go somewhere for coffee so you can talk. Then find a nice, quaint cafe—she'll will fall in love seeing this side of you.


Obviously, you'll want to avoid sudden separations, like an hour-long drive to your place in two cars. Give her a reason to come over—watching an old movie, for instance. But be careful and don't try to trick her: At this point, you should both know what you want. And always make sure that she feels comfortable. Your expectations should be to simply hang out with her and get to know her better—that's when other things are most likely to happen.


5 Low Calorie Wines

There are lots of moments when you want to hang out with friends and enjoy a drink. But what do you do when you are on a diet? How do you please both your friends and the ambition to keep your diet? Don't worry anymore because we have found 5 low calorie wines which will make your task way easier.

In most countries, wines do not list nutritional data on their bottles, so finding brand that has the lowest calorie wine is mission impossible.

There are, however, several types of wine that tend to have fewer calories than other choices. The following guidelines give calorie estimates for a four-ounce glass of wine.

The only red wine to make the list, Cabernet Sauvignon is a popular dry red wine.

White Zinfandel. People tend to have strong opinions about drinking white zinfandel. For some, it hardly qualifies as wine, while others prefer its fruity taste to other choices. Love it or hate it, white zinfandel tends to be on first place as one the lowest calorie wines available.  Can you imagine that one glass of white zinfandel has an average of 80 calories?

Sauvignon Blanc. This dry white wine is a good choice for someone watching their calories. As a general rule, dry wines will always have fewer calories than sweeter wines. Sauvignon Blanc is generally described as crisp and refreshing. A glass of Sauvignon Blanc contains about 80 calories, just as white zinfandel.

Chablis. Chablis is a French wine made from 100% Chardonnay grapes. A wine with a very pure taste, Chablis often has an acidity that some describe as a green-apple. One glass of Chablis has about 83 calories.

Chardonnay. A white wine that is often both affordable and always easy to find in restaurants. On top of that, Chardonnay is often a great low calorie choice. Chardonnays have a lot of flavor variation and are generally dry. Here comes the best part: a glass of Chardonnay has an average of 90 calories.

Cabernet Sauvignon.The only red wine to make the list, Cabernet Sauvignon is a popular dry red wine. The fact that it is dry makes it  more diet-friendly than sweeter reds. Red wines are generally higher in calories than white wines. A glass of Cabernet Sauvignon has an average of 95 calories.

The Gentleman’s Guide to Seduction

Probably you don't know this yet, but from the first steps you make in approaching a woman, talking with her, you are making the first steps in seducing her. Yes, you heard it right, seduction is not synonym to bedroom. Actually it happens all the time, everywhere you are around the woman you feel attracted to.

And guess what?! Women are getting your messages exactly how you send them, verbal or non-verbal. Even though sometimes you try to hide it, you are in fact sending these messages to them exactly through the words you use and body-language, and subliminally through your conversation.

This thing is called verbal foreplay, meaning the art of lubricating her mind in a way that evokes sexual desire. And here’s a road map for talking your way right to her heart.

“You want to show her you’re the kind of guy who embraces his sexual desires and is comfortable with his sexuality, as this will open her up to that part of herself as well.”

1. Be confident and self-assured
Theory: If you’re slouching, not looking her in the eye, and your voice is quivering, she is going to know you’re nervous and she is going to be turned off. You have to be be confident, at ease in your own skin, like walking up to a woman and starting a conversation with her is no big deal (which it shouldn’t be).

Practice: When you see a girl you want to talk to, establish eye contact and then immediately walk over and engage her. Even if she’s with a group, don’t wait until she’s off on her own because that moment might never arrive. Be confident, stand up straight, make eye contact and speak in a clear, using a strong tone.

2. Start asking open-ended questions
Theory: So many guys get nervous and begin peppering the girl they’re speaking to with compliments and drudgy questions, which spikes the logical side of her brain; she quickly loses interest and counts down the seconds until you leave her alone. Instead, ask questions that excite her and bring her back to past places of pleasure. It's not even necessary to ask anything sexual at all. Questions that simply appeal to her emotions and stimulate her imagination will make her excited to engage with you.

Practice: If you ask her, “So what do you do for a living” you’re going to hit a roadblock right away. Why? Because it’s a very logical question that will spike a very standard response—she’s at a party to have fun, not talk about her job. But go with something like, “So tell me about the last awesome vacation you went on,” she is going to re-visit the memories of that past vacation in her mind. The images emotions she felt at that moment are going to be positive and invigorating.

3. Tell a story
Theory: Every guy has things he wishes he could tell a girl about himself immediately—that he’s really successful and has a high-paying job, the car he drives, the Ivy League college he graduated from, or the fact that he’s traveled to every continent. While some guys will fire off their “highlight reel” right out of the gate, a quality guy knows how to subtly portray who he is without throwing it in her face. To wit: telling a story that demonstrates your value and places you in a position that actively portrays you as the bolded version of yourself. The way you tell it is also key. Relate the details like you’re confessing your wildest sexual fantasy. Change the inflection in your voice to captivate her and draw her in. Step into her when you whisper something, or make eye contact at critical points, which can create a hyper-sensual feeling.

Practice: Say you just recently went travelling in Central America with a friend and took up surfing for the first time. You could use the first big wave you caught as an opportunity to tell a story from your trip. Draw her in by talking about the exact emotions you were feeling, the intensity and adrenaline that was streaming through your veins, and finally, that rush of euphoria when you got on top of the wave. This is the recipe for how you appeal to her emotions, create excitement and develop intimacy.

seduction-redheadWhen you’ve reached this point, you can probably stop referring to the guide.

4. Tease like a kid
Theory: When we were in grade school we would always make fun of the girl we liked. While our methods have advanced slightly, that approach is strangely legit. I call this the “playground method,” and it’s quite effective for creating sexual attraction. Done right, it conveys a few things: her beauty doesn’t intimidate you, you won’t bend over backwards to please her, and you’re sharp, witty and have a good sense of humor. By finding little quirks to tease her about, you’re putting yourself on an even playing field, as well as subliminally offering her an invitation to engage with you in a verbal dance that creates excitement, play and sexual tension.

Practice: If you picked up that she has a humorous way of moving or walking, you could mimic her walk. Or, if you get the feeling through your conversation that she’s the “keener” type you could go with something like:

You: “I bet you were a front-of-the-classroom kind of girl.”

Her: (Laughs) What do you mean?

You: Yeah…you were probably up at the front with your hair in pigtails, perfect posture, with your hands folded on top of each other.”

Her: You think so, do you?

You: Yup, apple in your pocket, the whole deal. If I ever gave a teacher an apple, I would make sure to take a giant bite out of it first.

Her: I’m actually a lot of fun. I bet I would surprise you.

You: I don’t believe you, but I do like surprises. 

5. Weave in sexual innuendo
Theory: This step isn’t always necessary, because if you did the previous steps astutely enough, the conversation will have built to a place of intimacy already. However, it’s final spike that cements you as a viable sexual counterpart. You want to show her that you’re the kind of guy who embraces his sexual desires and is comfortable with his sexuality, as this will potentially open her up to that part of herself as well. You can do this by actually talking about sex and sharing stories if the conversation goes there, but you can also do this by making subtle, suggestive references. The idea here is that she will know exactly what you’re implying—she will be able to read into the subtext of your jokes—but it’s then up to her whether she accepts or rejects your advances.

Practice: Here’s an opportunity to build on the earlier conversation…

You: OK, maybe you weren’t the teacher’s pet. Maybe you were the bad girl. Sitting in the back of class, passing notes, sneaking out to smoke cigarettes.

Her: (Laughs) Well, I wouldn’t say that!

You: If I were your teacher, I might have to put you in detention…

Her: Oh really?

Seduction is not really about manipulation or deception but rather about packaging your strengths and showcasing them in the best way possible. You want to bring forward your best self in a way that makes you shine and makes your interaction with her exciting and memorable. You want to stick out in her mind because she remembers how she felt when she was around you. It’s all about eliciting a positive emotional response and creating a fun, exciting atmosphere that she wants to be a part of and play around in. So don’t hesitate. So go ahead guys, try this today and thank us tomorrow.


7 simple steps which will make you get the six-pack you always dreamt of and forget about fat.

Let's start from the beginning. You are doing everything according to the book, do your exercise, eat healthy, but still nothing changes the scale. On top of that, even though it wasn't your intention, you have gained weight. How is it possible? There are little things behind, for example how fast you chew your food, that are destroying all your efforts. Here are seven of these little things and how to eliminate them from your daily routine.

First and foremost, here's the one that everyone knows ruins our metabolism: skipping meals. Irregular eating throughout the day can contribute not only to fat accumulation around the belly, but to insulin resistance and heightened risk of type II diabetes. After eating a meal, the body produces glucose, which is transported from the blood into muscle and liver cells. In insulin resistance, the cells don’t respond to insulin, so more sugar builds up in the blood. More sugar in the blood means more fat around the waistline, the same type of fat that contributes to diabetes.

man biting apple

‘Slow down you move too fast.'  No, it’s not just the name of a classic Simon and Garfunkle tune.  Regardless of how clean you eat, if you move that jaw too fast when you chow down, you’re likely to pack on the pounds. Hormones in our gut send a signal to our brain to tell us when we are full. Research has shown that people who eat too quickly may have less of these appetite-supressing gut hormones, leading to weight gain.

bodybuilder drinking protein shake

There’s a reason behind the rule not to down more than two protein shakes a day. The body does not detect liquid calories the same way it does calories from food. Liquid calories don’t leave you feeling full or suppress hunger. Thirst is not regulated by the stomach and intestines. Hunger is. When you eat, the stomach stretches. Stretch sensations send a message to the brain that the stomach is at capacity. But beverages don’t trigger this signal, and so we don’t feel satiated like we do when we eat. The result: we keep adding on our weight those liquid calories. Like the name of that popular vitamin brand, limit your protein shakes to one-a-day.

A Diet Fueled By Fat

Don’t get scared by the fats. Dropping your fat intake actually increases your BMI. One of the biggest nutrition myths that has been perpetrated for decades is that dietary fat contributes to obesity. This couldn’t be farther from the truth. If we lower the amount of fat we take in, we often wind up adding more carbs to compensate, and we know that more carbs leads to more fat. But increased consumption of healthy mono-saturated fats, like avocados, nuts, seeds, and olive oil, actually controls weight gain. Bottom line: eat fat, get fit.

Healthy Eats: Oven-Fried Sesame Fish

We know good foods become bad foods when they are poorly prepared: chicken breasts coated in bleached flour, halibut wrapped in deep fried batter, salads slathered in soybean oil. But even the healthiest foods that are calorie-dense like salmon, walnuts or avocados will pack the pounds on if eaten in excess. Pay heed to that time-honored rule, “consume everything in moderation.”

There’s a reason it’s called a “beer belly.”  The average beer contains about 150 calories. Drink two and you’ve already tacked on a few hundred calories. But the weightier issue is what we’re munching when we’re pubbing. We aren’t ordering side dishes of steamed broccoli and wilted kale leaves. It’s the nachos, quesadillas and Buffalo wings we quaff our suds down with that send our bellies ballooning.


Lastly, one that rarely makes this list—sea salt.  However trendy it’s become to use sea salt on our food, it’s not great for the waist. Sea salt lacks iodine, a necessary component of our thyroid gland. The thyroid is our thermostat, directly controlling our metabolism. Lose the iodine. Gain the weight. Instead, ditch the fancy, high priced sea salt. Reach for the cheap trend-free iodized kind.


What Makes Men Attractive to Women

Women fall in love with men for various reasons. There isn't a standard list of attributes that women like as tastes vary from one to another. However, scientists couldn't leave this subject aside and made some studies to find out some guidelines for what women like in men. And here comes the best news, some of these characteristics are quite easy to achieve.


1. Piercings, Tattoos, and Scars: According to the evolutionary “handi-cap” theory, men who are physically healthy and have good genes can afford to take part in risky behavior involving needles, ink and katana swords. Think of it as your body's way of showing off for prospective mates.


2. Money, Money, Money… Money: A study by evolutionary psychologist David Buss found that women from 37 cultures around the world value high earning potential and good financial prospects in a partner. Even Zambia ladies love a sugar daddy.


3. A Deep Voice: Women value physical symmetry because it's a sign of good health and good genes for the screaming hordes of babies they plan to make with you. The deeper a man's voice, the more likely he is to be symmetrical. Just the way it is.


4. Height: Tall men make more money and have more babies. At least this is what studies say. However, short men try to conquer Europe and sometimes they succeed.


5. A V-Shaped Torso (Hit the Gym): If you look like you row, swim, or moonlight as a superhero, women dig your body. If you're shaped like a Family Guy character, they do not.


6. Sense of Humor: Dr. Cindy M. Meston says that women like men who make them laugh. Men, she says, prefer women who laugh at their jokes.


7. Her Past (How You Remind Her of It): Women create a mental “love map” of their romantic life based on past experiences. It starts to form at age eight. This explains why you never had a chance with that little red-headed girl.

james-dean-smell-8.jpg8. Smell: There is no single most-attractive scent, but studies show that women can smell symmetry, just like they can hear it. This is why you should not mask your natural scent with body spray, Mr. The Situation.


9. Confidence (It's a must): Few women are attracted to wimpy guys and most women are not attracted to arrogant jerks. Real confidence is the ability to switch between bravado and humility without worrying about appearing vulnerable.



Workout is important, but it is not everything. You have to get your body prepared with protein and glycogen before and after each day spent in the gym.

Prepare the foundation for your successful workout filling your arsenal of complex carbs, protein and fat. Get creative with your meals and feed your body with the right foods pre- and post-workout. Follow the articles below and be prepared to just pull the trigger to work out.

peanut butter and jelly sandwichPB&J sandwich is something where you can't go wrong. The peanut butter will supply you with eight grams of protein, and just enough fat to help boost testosterone levels before a heavy lifting session. Simple sugars and complex carbs from the jelly and bread will provide you with a consistent amount of energy for the duration of your workout. Bonus: toss in a sliced banana for a boost of potassium—preventing any muscle cramps.

salmon and sweet potato recipe

Post-workout, your body and muscles are starved for protein and nutrients. The lean protein in salmon will fuel your hard-trained muscles while the vegetables help to replenish your glycogen system.

6 Detox Drinks to Add to Your Diet

A protein shake is always the go-to method for filling your tank, and it’s easy to throw together when you’re on the run. Consider tossing in some cayenne pepper to the mix, as it contains the compound capsaicin, which can increase energy levels and help burn fat.

Loaded with protein and omega-3 fatty acids, tuna can work to reduce any inflammation post-workout – giving your joints that extra cushioning it needs. Look to buy canned tuna in water instead of oil. The reason: water and oil don’t mix. So when you’re draining out the water-packed tuna, precious omega-3s won’t be lost.


The only time to toss back some junk food carbs is 15 to 30 minutes prior to your workout when you need that quick fix. Did you know that up to fifty grams of carbs get burned during a heavy lifting session? So keeping your glycogen levels topped off will enhance your performance and prevent fatigue. And unknown to many, junk food carbs can give you that pump because it creates an insulin spike. When those fast-digesting sugars get absorbed into the blood stream, insulin levels will increase —ultimately widening your blood vessels.

Here's one cool fact: bodybuilders will eat candy before a competition to get that pump and look more vascular.

chocolate milk

It’s an old school recovery method that still works today. Chocolate milk has water, protein, and sugar – all of which your body needs post-workout. The bonus: a delicious, thirst-quenching drink now replaces any electrolytes that were lost while you were sweating.

fruit salad

The simple sugars from the fruit will give you a boost of energy while the quinoa will keep your insulin levels in check mid-workout. As for the avocado, it will feed your body with healthy fats for amped up t-levels, and prevent inflammation post-workout.

Chicken Cheesesteak Pizza

Buffalo wings and pizza – possibly the best combo ever created. But this pizza is high in protein, clocking in at 55 grams, and it only takes 15 minutes to make. Made with a whole-wheat pizza crust, this pizza will help regulate blood sugar levels because it contains 10 grams of fiber.



There's this saying: Mens sana in corpore sana. Therefore, you should workout your muscles, but never forget to do the same with your brain. This is how you can create a complete definition of the whole body training.

All lifters know how great exercises are not only for body, but also for the brain. But apart from exercising, few of us don't know that also eating the healthy foods can also boost your brain power. A healthy and proper diet works exactly like a hard workout in the gym, producing an absolute feeling of well-being.

What lies behind this feeling is actually the endorphins considered the hormones responsible for our euphoric state, sometimes called also the hormone of happiness. But did you know that foods can also release it too? Serotonin, another neurotransmitter responsible with delivering happiness, improving learning and memory, together with anti-depressive properties, also comes in action when we eat the right foods. But now a question arises: how does it really help? The answer is extremely easy. When eating the right foods, you feel happier. Being happier, you get all the necessary motivation to work hard and sweat in the gym. In case learning is improved, you enter in the routine more quickly. On top of that, with the cognitive skills pumped, our brain is better storing and retrieving the necessary information and details of this new routine.  Quite simple, right?

So let's stop the long talking and let us show you 10 foods to boost your brain health:

It doesn’t just build pop-out, Popeye muscles, it builds brain power too. Spinach contains the amino acid tryptophan which is the building block for serotonin. Other foods rich in tryptophan include halibut, turkey, sunflower seeds and egg whites.

Post-workout foods

Blueberries contain a plant-based chemical called flavonoids, which communicate with nerve cells, improving inter-cellular communication and regeneration of neurons.

 Quick & Easy: Cedar Plank Salmon

Rich, deep-water oily fish contain high amounts of Omega-3 polyunsaturated fats particularly the kind known as DHA. DHA has been shown to improve working memory by up to 15% and stave off the effects of depression.

Before reading the explanation, try to have a deep look at the shape of these nuts. They seem to look like the brain, corret?They are also high in DHA and in the antioxidant Vitamin E which scavenges the brain for cell destroying free radicals. Walnuts also prop up the grey matter in our brain which is responsible for a variety of processes including memory, decision making and emotions.


Broccoli contains plant based compounds known as lignans which may improve thinking, reasoning, remembering and learning skills. It’s also high in potassium, and potassium sends more oxygen to the brain, which is essential for optimal cognitive functioning.

Avocados are the stars in healthy diets. They are ripe with healthy monosaturated fats which increase both blood flow and oxygenation to the brain which means faster delivery of nutrients and better brain functioning. They also maintain the health of both brain cell membranes and specialized nerve cells called astrocytes which provide “back up” support to neurons.

Rich in the compound called choline, which is essential for the production of acetylcholine, a neurotransmitter important for memory and cellular communication.

green food

Dark, leafy greens like kale, collards, and Swiss chard contain Vitamin K, which has been shown to help slow cognitive decline.

Whether green, black or white, tea contains both the amino acid L-theanine, which promotes calming, and caffeine which stimulates alertness.

Dark Chocoalte

You thought that we would speak only about food and forget about something sweet? No! We kept the the best for last – rich, deep dark chocolate. It has almost all the properties of every other brain boosting food combined; from high levels of tryptophan and antioxidants, to its capacity to improve brain blood circulation, to its unique composition of cocoa flavanols which boost thinking, atte



You want to have dense muscles now and you are not willing to wait too much for the visible results? Okay, we got it, that is why we have prepared a small guide to help you out.

Leaving all misconceptions aside, muscle growth isn't achieved only by training. Of course, training is important, but when you have a goal to gain 10 pounds of muscle in about 1 month, you need also to eat proteins, carbs and even good fat. But even though it sounds simple eating anything you would ever wish for, things are not exactly like this.

Of course, if you think that going to McDonald’s, eating Big Mac, XXL Coke and fries, will help you gain weight, you couldn't be more wrong. It will help you gain weight, but the wrong one. Building muscles can be done following a rigorous plan containing the right types of food according to a tight schedule and in balanced proportions. It starts to get complicated right? It just seems, as after you will read this guide, you will see that you will be able to do it.

Beginner's Nutrition Tips: Eating Order

Enough with words, let's go on some numbers:  You’ll need to consume at least 25 calories per pound of bodyweight per day, made up of at least 2 grams of protein, close to 3 grams of carbs and about 0.5 gram of fat per pound of bodyweight. That’s more than 4,500 calories, 360-plus grams of protein, nearly 540 grams of carbs and 90 grams of fat daily for a 180-pound bodybuilder.

protein shake

For those wanting to pack on quality mass, the most critical window of nutritional opportunity is around the workout. This is when you can put down a plethora of protein and carbs without worrying about them turning into body fat since they’ll be used to grow muscle like at no other time of the day. Not only do we recommend the usual pre- and post-workout shakes, but we also advise drinking a shake during your workout to gain more mass. In addition to providing ample amounts of protein and carbs, each shake includes supplement ingredients such as creatine, glutamine and branched-chain amino acids. The more the merrier, since they’ll all be used by your muscles to support recovery and growth.

Every minute from your day is important and the first few minutes after you wake up in the morning are the key. Do you like to brush your teeth and shower first thing? Change that habit real quick by incorporating two breakfasts into your mornings—one as soon as you wake up and the second 30-60 minutes later.

In fact, those first few moments of the day can make or break your muscle-gaining efforts. Why? Your body uses liver glycogen for fuel overnight, and when those levels get low, your body then uses muscle protein for fuel. To stop this you need fast-digesting protein and carbs, so your first breakfast should include whey protein and a piece of fruit, white bread or Vitargo (an advanced carb supplement). The aminos from the whey will rapidly enter your bloodstream so your body can use them, not muscle, for fuel. The fast-digesting carbs will quickly restock your liver glycogen and signal your body to stop feeding off your muscle.

Right before bedtime is the day’s last important window of time in terms of bodybuilding nutrition. You’ll want a slow-digesting protein such as casein to provide a steady supply of amino acids to your muscles throughout the night to keep the body from catabolizing too much muscle while you sleep. Another option is cottage cheese, which is high in casein protein. Our meal plan combines the healthy fats from flaxseeds, walnuts, mixed nuts and peanut butter with the aforementioned protein sources at bedtime to further slow protein absorption.

egg sunny side up

Eggs are good and we are sure that you think that only whites are to be used in this type of training. But we’re here talking about whole eggs, yolks plus whites. Researchers at Texas A&M University (College Station) found that subjects who followed a weight-training workout and consumed three whole eggs per day gained roughly double the muscle mass and strength as subjects who ate no more than one whole egg per day.

protein powder

It may be considered a supplement to some, but at M&F we label it as a food, and a superior one at that. A milk protein, whey is the fastest-digesting protein you can swallow. It’s also rich in branched-chain amino acids (BCAAs) and provides peptides (small protein fragments) that enhance blood flow. To build muscle, you’ll want to drink a whey protein shake every day upon waking, as well as before and after workouts.

Cocoa Powder

The other milk protein, casein, is also critical for gaining mass. Research shows that when subjects add casein to their post-workout whey shake, they gain more muscle mass than those who don’t. Another study found that while whey significantly decreases hunger and leads to reduced food intake, casein protein doesn’t. When you’re trying to pack on mass, you need to eat—a lot. Casein will help you get in plenty of protein and calories without filling you up.

Roasted New York Strip Steak

Red meat has gotten a bad rap nearly everywhere except in the bodybuilding community. The saturated fat and cholesterol in beef has been shown to increase testosterone levels as well as strength and muscle mass. Beef also contains vitamin B12, creatine, iron and zinc, among other nutrients, all of which support muscle growth and strength. Here's one tip for the mass-seekers: you should eat at least one beef meal every other day.


The omega-3 essential fatty acids found in salmon are now known to encourage muscle growth, decrease muscle breakdown, increase fat loss, aid joint recovery and provide numerous other health benefits. Try to consume at least 2-3 salmon meals per week. Here's another benefit, walnuts also pack a decent amount of omega-3s, as do flaxseeds, which are great sprinkled on cottage cheese or peanut butter.



Skinny guys may be attractive in their way, but most of the times the bigger ones get all the looks. But like any other goal, you need the right plan to make it happen.

First and foremost, this plan is not a simple one and you will surely face lots of ups and downs. On one hand, working hard and regularly can bring you the results that you've dreamed of. But on the other hand, you will face hard times when you will see that you all the hard work you've put for will show you small results. However, don't get discouraged as there is always a solution for everything. Check out the advice we've gathered for you below and start taking notes.

Go to the gym according to a regular program,  for short periods

“You don’t have to spend 2+ hours in the gym every day,” Matthews author of Bigger, Leaner, Strongerand founder of Muscle for Life says. Instead, he recommends getting to the gym on the regular. “You can gain muscle and strength lifting just once or twice per week,” Matthews says. “But if you want to maximize your gains, 5 to 6 days per week is optimal because it allows you to do shorter, more intense workouts and achieve optimal weekly volume for each major muscle group.” That means splitting ‘em up by day, so you’re not overworking or neglecting any: Day 1 could be chest/abs; Day 2, back/calves; Day 3, shoulders/abs; Day 4, legs; and Day 5, upper body with arms emphasis/abs.

Focus on compound lifts

Within those workouts, incoporporate lots of compound lifts—ones that use more than one joint, such as bench presses and rows. A sample chest and abs workout, courtesy of Matthews:

* Warm up with 3 sets of 8 to 10 reps with 50% of one-rep max (1RM), with 1 to 2 minutes’ rest between sets:

Incline Barbell Bench Press

* Then, 3 sets of 4 to 6 reps at 85% 1RM, with 3 to 4 minutes’ rest between sets:

Incline Barbell Bench Press

Incline Dumbbell Bench Press

Flat Barbell Bench Press

Face Pull (8-10 reps with 2-minute rest)

* Then, 3 circuits with 2 to 3 minutes’ rest between sets:

Cable Crunches (12 to 15 reps)

Captain’s Chair Leg Raise (to failure)

Air Bicycles (to failure)

Treat isolation exercises as icing

Endless biceps curls won't be the answer when major mass is the goal. “These can be done as well but they should be seen as supplementary to compound moves [in the previous slide],” says Matthews. To ID isolation moves, think about ones that move just a single joint in one direction.

Bring the intensity

You must go hard if you want to get results—and Matthews has found that hard gainers benefit more by following what is generally considered a strength routine. “Working sets should be done with 85-percent of your one-rep max in a 4-to-6 rep range,” Matthews says, like in the same workout on the second slide. You’ll rest for three minutes (which only sounds like a lot when you read it), then go again, for three or four total sets. Once you hit the top end of the rep range and feel like you could do another one, it’s time to increase your load.

Go light on cardio

Ectomorphs (a.k.a. guys that are naturally slim, i.e., you) seem to burn through calories while just sitting on the couch. “If you're relatively skinny and lean and want to gain muscle as quickly as possible, then you want to do as little vigorous cardio as possible,” says Matthews. So when you’re in a mass-building phase, one of the smartest things is to walk but not run.

Eat plenty

“Specifically, you want to ensure you're not regularly eating less energy than you burn,” says Matthews. He recommends aiming for 16 to 18 calories per pound of body weight to start, then tweaking as you see how your body responds.

Especially when it comes to protein

“You want to eat between 0.8 and 1 gram of protein per pound of body weight,” Matthews says. That’s as much as 150 grams, if you weigh 150 pounds—no small feat over the course of a day. To get it in, go for multiple smaller meals where protein takes center stage. Think: meat, chicken, fish, soy, and greek yogurt.

Pay attention to the carbs, though

And here's two main reasons: One, they’re a source of calories, and two, they’re a source of energy, which you’ll need to get through those grueling workouts. “You also don't want to eat a low-carb diet as this will hinder both your performance in the gym and the amount of muscle you gain from your workouts,” says Matthews. After accounting for protein at 25 to 30 percent and fat at 20 percent, the rest of your diet—50 to 60 percent of your calories—should come from this group. Pick complex carbs, though, steering clear of white stuff (flour, rice, sugar), for the best body benefits.

Don't lose your patience

Rome wasn’t built in a day and neither was Adonis (or whomever the Roman equivalent is). “​If you have your diet dialed in and you're following a well-designed workout program, you should see significant results within your first three months,” says Matthews.

Know that you CAN get big

There’s no such thing as someone who can’t put on mass. “Some guys gain size faster than others but everyone can gain a large amount of muscle if they know what they're doing and stay patient,” Matthews says. (If you've read the rest of this article, you should now know what you're doing.)