…Before, During & After: Building Muscle As A Way Of Life…

It has to be one of the most common fitness goals, especially among men, and yet relatively few people really know all there is to know about building muscle. It makes little difference whether you want to build just a little muscle, or you are keen to embark on a fully-fledged bodybuilding regime; either way, it pays to know as much as you can about the science behind it. More than that, it pays to know something of the art of it, too. As it happens, there is much that you need to take on board if you want to build those muscles.


The Diet

One of the biggest mistakes that wannabe bodybuilders make is that they constrain their efforts to the gym. But much of the hard work is actually done outside of the gym, and away from the dumbells. One of the most vital elements in all of this is your diet. There is a lot of confusion around what kind of a diet you should have in order to build muscle. One of the biggest misconceptions relates to protein. You don’t actually need that much protein in order to be able to develop muscle. Aim for a tenth of your body weight in grams (so somewhere between 110g-140g for most people) a day, and you are fine. Any more than that won’t actually help. Instead, fill out the rest of your diet with as many fruits and vegetables as possible. Whole foods only, please.

The Session

Still, what you do when you are at the gym is obviously going to be important. Firstly, ensure you are wearing the proper lift clothing, and that you set aside some decent time for the session. It is possible that you have been lifting wrong your entire life. This realization might be a tad disheartening, but it is better to know this as soon as possible and make the necessary change to your technique now rather than later. As a general rule, one conscious, slow lift is more effective than ten rapid rushed lifts. You should also remember to lift progressively heavier weights, both during a session and overall. You should also try to get used to the feeling of muscle burn, as this is when the real training happens, and when your muscles really start to pop in the way you would hope.



Just as important as what you do during the workout session is what you do after it. First of all, it is incredibly important that you warm-down, so that you can give your muscles a chance to repair themselves as you go. This is both important for your safety and well-being, and also means your workout will be more effective in the long run. Also be sure to drink plenty of water, in little sips, in the hour after working out. This helps your body to replenish, as does eating a small amount of fruit and vegetables shortly after the gym.

Following these simple steps, you can massively improve your chances of building some real muscle. Just make sure you are focusing on the before, the during and the after in equal measures.

…Merchandise Evaluation: AMEVIE Sunglasses…

For those of you that REALLY know me, you know that I have two accessories that I am ALWAYS wearing… headbands and sunglasses. When I had the opportunity to try these glasses out I was BEYOND excited.

AMEVIE is a company that created products that are focused on being a brand that focuses on sun-care and lifestyle brand that cares. After a full year of research and development, they recently launched their FIRST product line, a collection of sustainable bamboo sunglasses.

The brand was born from the owner/creators own need and desire to develop safe products that protect the entire family from the harmful UV rays. The bamboo sunglasses are water-proof and sweat-proof as well as they are perfect for travelling as they come with a foldable case. And as for protection, they sourced the best lenses available, UV blocking and polarized.

Overall Comments:

I am IN LOVE with this brand and product. I am a HUGE stickler for actually trying out products. I wore these glasses to social events, athletic events, and even during some of my own outdoors workouts. I got complimented on the overall style and sleekness of the design. While I was working out in them, they DID NOT slip off of my ears or nose easily.  Once I was drenched in sweat… they of course slipped. BUT leading up to that point I had NO issues at all.  They are light weight and very comfortable to wear. The folding case that comes with it is an added bonus!

I seriously had friends trying to steal these glasses away from me… so that tells you the overall quality and design is favorable.

Quality for Price: 

Looking at the AMEVIE glasses I was shocked at first at the original price of these glasses.  BUT, I would have to say I am a firm believer in “you pay for the quality of the product you want”.   It is clear that the higher price of these glasses makes them a higher quality accessory.  They performed well in various settings for me.  If you are someone who enjoys wearing glasses, these would be a good addition to your wardrobe.

Ranking Scale: (on a scale from 1-5)

Price: 3.5

Overall Quality: 4.5

Quality for Price: 4.5

Overall Ranking: 4.16

Closing Remarks: 

I honestly enjoy these glasses. Like I said I tried them out before writing this review because I wanted to make sure they would withstand “normal” abuse and not break after wearing them over a weekend. Again, they were very stylish and comfortable. Shipping was quick and painless.  Not to mention you get the folding case, sunglasses carrying bag, and lens wiping cloth ALL INCLUDED with your purchase. I hope to be able to get more of these glasses to add them to my accessory collection!

Please feel free to check out AMEVIE’s social media pages:

Facebook CLICK HERE 

Instagram CLICK HERE

**NOTE: Please make sure to note my product review disclaimer that can be found HERE***

…Use of Testosterone…

What is Testosterone?

Testosterone is a steroid hormone that stimulates development of male secondary sexual characteristics, produced mainly in the testes, but also in the ovaries and adrenal cortex.

Testosterone is a hormone found predominantly in men, and significantly less in women.  It has been found to directly affect a persons bone and muscle mass. Having too much OR not enough testosterone can lead to drastic physical and mental health issues.

It has been a common practice for some people to use testosterone to help supplement the current testosterone their body products. This is done to help enhance athletic performance and physical appearance. I am in no way suggesting this is something that should be done! There are natural ways that can be utilized to help boost your own natural testosterone levels.

But, some people seek aids of steroids to help them achieve physical goals…
When we try to select a prominent range of steroid that may provide enough positive results to a human body, we generally go through this wide variety of steroids and try to find out the one that will be absolutely suitable for our physic. Mostly for the athletes, when it comes to increase the resistance power and to perform remarkably well, there is a practical use of steroid which is chosen without any hesitation and just by adhering to the guide and meticulous methods of getting the best possible outcome from the steroids. For this reason
those who get into the effects of steroids can perform better with nominal side effects that are not at all harmful in the long run.
Careful selection of steroid and dosage

But when you are selecting a steroid it is always recommended that you go through the online reviews of different steroids, consult with an experienced user or talk about the steroid use at your own fitness circle to accumulate more information related to the different usage and brands of steroids. You will always find a number of great websites that deals with the use
and proper selection of steroid besides selling them at a reasonable price. In these online stores you will also find some customer care executives who are best in handling the varied situations of using steroids and can help you as well with the most supportive consultation and positive advice. Though you may get the steroids at any of the online stores still rankings of GNC Testosterone supplements will definitely compel you to buy your products from their website.

Get naturally strong

It is one of the finest factors that the Testosterone supplements have some really great natural ingredients which can make your body work best and you can obtain more energy and better stamina gradually. The increase in the level of libido can also be felt with this supplement.
Moreover it is best for bulking purposes and works better while the steroid is being used for cutting purposes. Among these, the steroid is unsurpassed in removing the extra body fat efficiently and thereby provides a great physic with a proper structure and better growth. If you are wondering what dose will suit your body, you can consult the related fitness consultants available at online.
Better ranking

Among most of the steroids, the rankings of GNC Testosterone supplements are better and for this reason many people try to find out the best product of this category for long-term use. Besides enhancing the physical traits, the steroid can also maintain the mental balance through improvement of vital glands and their secretion within our body. Deficit in any of the hormones can cause different medical issues and for this reason the steroid must be chosen with proper care so that it may help in proper synthesis, prevent water retention and safeguard the primary organs in a body. Just like the supplements, the Testosterone pills are also effective in are best for making you appreciate the actual advantages of using a steroid.

…You’re Worth The Weight – Fat Loss With Positive Momentum…

Conceptual symbol of multiracial human hands making a circle on white background with a copy space in the middle


Many people consider weight loss to be a grueling effort that robs you of energy and fun for the time you must subject yourself to its cruel subtractions. This is the opposite of true. The better you overcome the issue of this negative mental reinforcement, the sooner you can enjoy the actual truth of weight loss. It can actually imbue you with energy, vitality, life enjoyment and a new ‘anything is possible’ mindset.

Of course, these are well earned and somewhat hard won feelings, but they are absolutely worth it. Working on your general fitness levels through simple cardio and eating correctly, using specialized meal plans recommended by Training in the Bay reviews can help you ignore the mental effort that accrues when conforming to a new diet and sticking to it.

Here are a few good tips to help you achieve this newfound life aim:

Small Steps

You needn’t be the most athletic, the thinnest and the best-looking individual to feel great and healthy as a result of keeping in shape and fed correctly. Taking small steps to break the habits of self-neglect on a daily basis can be a huge contributive factor to doing well. For example, taking the time to take a morning walk each day can be a huge and easy method of overcoming a usually sedentary lifestyle.

Developing positive and lasting fitness changes are as much of a mental mountain to climb as they are a positive one, and you should prepare for that if you’re to expect any degree of success. Take pride in your achievements. They matter, no matter how slowly you go. There is a great saying that states “no matter how slowly you go, you are lapping everybody on the couch.” Keep this in mind, it can help you overcome your self-critical tendencies when things don’t go exactly your way.

Reward Yourself

Find alternate means of rewarding yourself. Instead of indulging in food after a hard and long work day, indulge in something else, such as a great book, a great movie, or even a great meditation session. Healthy habits take a little longer to acclimatize to, but they are much better long-term.

Take That Energy & Use It

With your new approach to your fitness and healthy eating lifestyle, you will notice that you have much more energy to use and apply to your daily life. To best utilize this, instead of simply feeling alert on your sofa, consider attending dance classes, martial arts classes, or simply get outside more. This is your chance to convert that energy into more powerfully escaping and expanding your comfort zones, which can lead to multiple amazing and unexpected life events to be crafted as you proceed.

Remember, starting to live an expression of your best self and squeezing the most out of your life is never easy. If it was, everyone would do it. But you’re smart, and you know it’s intrinsically worth it, no matter how slowly you get there. Best of luck to you, you’re on the right path.


What do you like to bring back from a vacation? Perhaps some small souvenirs, a novelty t-shirt, gifts for your family and friends. Your choice of vacation keepsake may vary, but one thing is almost universal: no one wants to bring back extra body fat after a relaxing vacation away. Yet packing on a few extra pounds during vacation has become so common that it has even earned its own nickname: the “vacation5.”

Unfortunately, it makes sense that people tend to put on weight while on vacation. You’re out of your normal routine, rewarding yourself for all the hard work that led up to the vacation, and generally eating out. Plus, with new cuisines and buffets on offer, weight gain seems almost inevitable.
But it doesn’t have to be that way.
The good news is that it is entirely possible to have an amazing vacation without putting on any extra weight. Just follow these five simple tips and you'll return home from vacation fighting fit and looking as fabulous as always.
Don’t Drink Your Calories
As a rule, avoid all soda while on vacation (and for that matter, even when you’re not on vacation). The USDA https://ndb.nal.usda.gov/ndb/search/list?qlookup=14147 says that a regular 12 fl oz can of cola has 39 grams of sugar. If you're not used to counting grams of sugar, think of it this way: Live Strong http://www.livestrong.com/article/283136-how- many-
teaspoons-of- sugar-are- there-in- a-can- of-coke/ says that 39 grams of sugar equates to more than nine teaspoons of sugar.
The thought that nine teaspoons of sugar can even fit in a single can of soda is mind-boggling of itself.

You may be wondering whether diet soda would be a feasible alternative: and unfortunately, the answer is a resounding no. In place of sugar, diet soda manufacturers use artificial sweeteners like acesulfame potassium and aspartame, both of which increase your appetite https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/ after the initial insulin spike, according to the Yale Journal of Biology and Medicine.
The advice about beverages only gets worse for alcohol enthusiasts, unfortunately. Sugary, mixed drinks (think cocktails with umbrellas) generally contain ridiculous amounts of sugar. If you do plan to drink alcohol, start no earlier than 5 P.M., as any earlier will be likely to cause you to drink more than you would normally have intended.
Counter the Extra Calories with Exercise

You knew that exercise was going to feature in this article about avoiding vacation weight gain, didn’t you? But the good news is that exercising on vacation can actually be great fun and can add to your enjoyment, if you go about it the right way.
Sure, you can always work out in a local gym or exercise room, especially if you choose vacation accommodation that has such a facility onsite. Instead, why not take your exercise outside and see the sights while you’re at it?
Plan in advance by mapping out your local vacation area using Google Maps
https://www.google.com/maps, and take the opportunity to see the sights and get to know your local area while getting some fresh air and exercise. An early morning walk, jog, or run – either alone or with your fellow vacationers – will give you a wonderful start to the day, as well as perhaps giving you ideas as to what you could do that day.
Prepare and Swap
As the saying goes, prior preparation prevents poor performance. Similarly, a little prior preparation can prevent extra vacation pounds too. Pack some healthy snacks in your bag when you go out for the day, and you'll be much more likely to dig into the apple or granola bar you prepacked than buying an ice-cream or a serve of fries when hunger strikes.
If you’re heading for a day at the beach or even have a lengthy wait at an airport coming up, preparing snacks and even a meal ahead of time will save you both money and unwanted body fat.
On a similar vein, when dining out don’t be afraid to talk to your server about making healthy swaps. Most places will be happy to provide a salad or vegetables instead of a side of fries, and you generally only have to ask for sauces and dressings to be served on the side.
It never hurts to ask, and most restaurants will be happy to make a small substitution on your plate to keep you as a happy customer. Remember to leave a good online review in return for friendly and obliging service.
Walk Away from The Buffet

This tip is a simple one: whenever possible, choose an a la carte menu over a buffet.

Paying a fixed price for unlimited food (and oftentimes beverages too) can make even the most dedicated, health-conscious person lose control of their willpower. Whether it’s an abundance of choice or a deep-seated desire to get value for money (or both), a buffet can test anyone’s dieting resolve.
If you do find yourself at the mercy of a buffet, try this sneaky trick: keep some mouth wipes in your bag or pocket, and wipe your mouth and teeth once you’ve finished a “normal” plate of food. The mouth wipe will cleanse your palate and trick your mind into thinking that you’ve just brushed your teeth: and no one feels like eating greasy food immediately after they’ve brushed their teeth.

The One Thing You Can Binge On
If you were hoping we'd have compelling reasons why chocolate cake is the one thing you can binge on, we’re sorry to disappoint.
You’ve probably already guessed it: feel free to binge on water. Have as much of that refreshing drink as you like, as often as you want, and you'll go a long way towards staving off the vacation extra pounds.
Staying hydrated with clean, cool water will not only give your metabolism a boost, it will also curb your appetite and prevent you from eating – or drinking – things that aren’t in your best interests. It’s easy to confuse thirst with hunger, so keep a water bottle with you at all times, and stay hydrated while on vacation.
Which of these tips do you think will be the most helpful next time you're on vacation? Do you have any other tips you’d like to add? Sound off in the comments below, and please like and share with your friends.

How Not To Gain Weight On An All-Inclusive Vacation –
https://www.forbes.com/sites/robertglatter/2017/04/29/how-not- to-gain- weight-on- an-all-

Top 13 Tips to Avoid Vacation Weight Gain – https://www.fitwatch.com/blog/tips-to- avoid-
vacation-weight- gain

5 Ways to Avoid Weight Gain on Vacation – https://www.vegetariantimes.com/health-and-
nutrition/5-ways- to-avoid- weight-gain- while-traveling

8 Ways to Avoid Weight Gain On Vacation – https://www.everydayhealth.com/healthy-travel-
pictures/skip-the- souvenir-pounds- this-summer.aspx

5 Little Tricks to Avoid Vacation Weight Gain – http://www.health.com/weight-loss/stay- slim-
Avoid Vacation Weight Gain: 5 Simple Rules – http://www.webmd.com/diet/features/avoid-
vacation-weight- gain-5- simple-rules#1