#seriously 10 Foods That Help You Build Lean Muscle Both nutrition and physical activity are critical if you want to gain lean muscle. Please today, I will be talking on how to build muscles with the right type of food. I hope this helps.  To get started, it’s essential to challenge your body through physical activities (workout). However, without proper nutritional support, your progress will be stunted. High protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods. Here are 10 of the top foods for gaining lean muscle. 1. CHICKEN BREAST There’s a good reason why chicken breasts are considered a staple for gaining muscle. They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein. 2. SHR

#seriously most people find it hard to do leg programs or squat. Check out this 30 day squat challenge to transform butt. The ultimate 30 day squat challenge to completely transform your butt from flat to full. This squat challenge is literally the best workout for your butt. If you want to shape your butt, have it grown in size, then there's no better butt exercise than the squat. In fact, fitness gurus call squat the king of all exercises.  This is because the squat exercise can tone your butt, shape up your thighs, and even flatten your abs. In fact, you can combine it with these  belly fat burning exercises  and call it the "30 day ab and squat challenge". What's also great about  squat  is, it's tested and proven.  Per many studies, it can take your rear from flat to full, without fail  ( 1 ) . And it works for anyone.  Even the non-gym rats among us can get started on squats and perfect the butt.  Squatting for a butt challeng

       There are no gains without pains.       Try this two days intense workout and see effective result.             FIRST DAY Barbell bench press Chest Sets: 5 Reps: 10 Barbell incline bench press Chest Sets: 5 Reps: 10 Standing low-pulley deltoid raise Shoulder Sets: 4 Reps: 12 Lying close-grip barbell triceps extension behind the head Triceps Sets: 5 Reps: 10 Seated triceps press Triceps Sets: 5 Reps: 10 Crunches Abs Sets: 5 R eps: 15 SECOND DAY Barbell squat Legs Sets: 5 Reps: 15 Leg press Legs Sets: 5 Reps: 15 Wide-grip pull-up Back Sets: 5 Reps: 10 Wide-grip lat pull down Back Sets: 4 Reps: 15 Dumbbell bicep curl Biceps Sets: 5 Reps: 10 Dumbbell alternate bicep curl Biceps Sets: 5 Reps: 10 Barbell shrug Back Sets: 5 Reps: 10 Crunches Abs Sets: 5 Reps: 10 Reverse crunch Abs Sets: 5 Reps: 10 Jude Aghwaremre

                       FULL BODY WORKOUT scientifically proven to assist weight loss and improve cardiovascular function.            HIGH STEPPING Run in a fixed position while pulling your knees as high as possible with each step for 30seconds. Keep your upper body upright while doing this exercise.           SIDE HOP Stand on the floor, put your hands in front of you and hop from side to side for 30seconds            SQUAT Stand with your feet shoulder wide apart and your arms stretched forward, then lower your body until your thighs are parallel with the floor.   This works the thighs, hips, buttocks, quads, hamstrings and lower body. Do this 15reps.           WALL PUSH-UPS Stand in front of a wall, take one big step away from it. Put your hands out straight towards the wall and lean against it.    Slowly bend your elbows and press your upper body towards the wall. Do it repeatedly 15reps.           BUTT BRIDGE Lie on your back with knees bent and feet flat

#seriously Smoothies are one of my favorite weight loss drinks. I am not saying I depend on them only. I am dedicated and consistent in my workout.  They're delicious, easy to make, and full of good-for-you nutrients.  They will boost your metabolism, curve your appetite, promote the feeling of fullness. All of which tends to encourage weight loss. Paired with a healthy diet and exercise plan, smoothies can be your best-kept secret to fight off unwanted pounds. Here are delicious smoothies recipes to include in your diet to lose weight and get healthy. Hope you find this article helpful One of my favorite and best recipe that made me loose body fat in a week is this LEMON DRINK 1 lemon chopped into four part 1 lime chopped into four part       Sliced garlic Direction:  Put the chopped lime, lemon and garlic into a pot and add 2 cup of water. Allow it to boil very well. Drink it early in the morning before eating, everyday. Strawberry Banana Smoot

#seriously Most women undergo lots of hormonal changes when preparing the body for childbirth, which is again a reason that contributes to love handles( waist fat). Click on the link below: https://pin.it/ezqtsan6lmkz7q

Most people ask me how can I get big like you, especially a bigger arms.  With these few steps you can get a bigger tricep(guns). All you need to do is to painstakingly and faithfully do these programs. STEP 1 Bench Dips STEP 2 CLOSE GRIP BENCH PRESS STEP 3 BARBELL EXTENSION The triceps extension involves straightening your elbow against resistance. Hold your upper arms still and extend your elbows while holding a dumbbell or barbell in your hands. Whether you are in a standing, seated or lying position, your upper arms remain perpendicular to the floor throughout the movement. If you allow your elbows to move forward, you will reduce the effectiveness of the exercise. Keep your wrists neutral and only move at the elbows. More steps would be available soon.

I know many of you must have been wondering what happened to Judeteefitness. Sorry for the break in transmission due to reasons beyond my control.   Am back online as no network would disturb me now. Once again am sorry for everything. What most guys crave for. Have you ever looked at the arms of a bodybuilders and wanted your arms cut like this? Perfect triceps that carry the perfect impression of a horseshoe engraved on a smooth skin. You do not have to be an award winning bodybuilder like Arnold Schwarzenegger or Miss Physique to have great arms. All you need is a certain dedication to getting in shape and doing the right exercises. Did you know that without exercise, the muscles are simply weakened and the fat will settle all over the body? In addition, the digestive and metabolic functions of your body are impaired and the lung capacity of your lungs decreases. Your body is not designed to properly metabolize fat unless you exercise physically. Exercises are basical