The perfect body for you

Building the perfect physique is not easy. It requires making hard choices, enduring sacrifices, and setbacks. But it’s worth the sweat. Building the perfect physique is about getting into the best shape of your life and improving your health on all levels. Therefore, if you’re looking to turn your lifestyle around, here are 6 practical tips that can help.

Lose Weight with Protein

Protein is vital for building muscle mass and good recovery but it can also help you keep hunger at bay, which in turn prevents any excess weight. According to a study done by the University of Sydney and the Cambridge University, people who have consumed a daily diet comprising of even just fifteen percent protein slashed about 1000 calories over a period of four days than those who opted for a ten percent protein diet.


Consume Fats

Fats are not the enemy of your diet. In fact, consuming adequate amounts of fat can in fact help you shed those pounds and promote better health. Unsaturated fats can help suppress cravings and have minimum impact on blood sugar levels. They are mostly found in vegetable oils and avocados. On the other hand, saturated and trans fat are harmful since they boost your levels of LDL—also known as the ‘bad cholesterol’—which increase the likelihood of heart ailments and weight gain.

Body Workouts for a Strong Core

If you’re looking to get a strong midsection, incorporate total body exercises. These types of exercises recruit more muscles, shed mad calories, and improve core strength, thus leading to greater fitness rewards. According to a study at Southern Illinois University, performing seven abs exercises five days a week for six weeks showed no reduction in body-weight, belly fat or waist circumference. The best way for getting a six-pack instead is via using total-body exercises such as deadlifts, chin-ups and squats.

Use Free Weights

If you’re looking to achieve greater muscle gains, then using free weights is the way to go. According to a study in the Journal of Strength and Conditioning, working out with free weights rather than fixed machines will lead to better muscle activation, thus boosting strength and fitness gains.

Stretch Those Muscles

Adding a yoga session to your training program can provide with many benefits as doing aerobic exercise. A study done by University of Maryland revealed that yoga has been shown to outperform aerobic exercise when it comes to improving flexibility and muscle strength.

Bootcamp for Success

Besides aerobic classes, bootcamp classes are a great way to shed more weight by booting calorie burn and metabolism.

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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The Best 9 Sources of Protein

Protein is essential for the buildup of muscles, fat burn and recovery in the body. This is because when you work out, micro tears happen in your muscles which require immediate recovery. For this recovery to happen, protein rich foods should be eaten along with carbohydrates. When it comes to building muscles and recovery, it is important to be knowledgeable about the nutrition that nourishes the muscles, leading to muscle growth and strength gains. There are different varieties of sources of protein out there that you can use for your recovery after the workout.

Here are the best food sources that you can use for overall fitness.

Whey protein

Whey protein is one of the nutrients found in milk. The production of whey protein starts with the simple process of milking cows. Depending on the brand or the name of the whey protein brand that you use, a typical serving of whey protein can contain between 24 to 30 grams of protein. One advantage when adding whey protein to your diet is that it is fast digesting for n even  recovery. It works well whether you use it for your pre-workout supplement or post workout snack. To maximize this essential protein source, you can take 20 grams of protein half an hour before your workout or within 45 minutes after your training. It is also good to take in protein for breakfast, preferably within 30 minutes of waking up, since your body requires protein and nutrients after 8 hours of fasting.

Casein protein

This type of protein powder, casein ranks second best source of protein because of its slow digestion rate. But due to its slow digestion rate, it makes for a great pre-bed time snack. This is due to its characteristic of being slowly digested to combat catabolism as you sleep. An additional reason to take this type of protein is that it makes you less full, making it a great addition for people who wants to gain muscle mass. Just like whey protein when taken post workout, it maximizes protein synthesis of the muscles. Casein is maximized by taking in 10 to 20 grams after your training.


Of all the cheese available in the market, parmesan cheese tends to have the highest amount of protein with 41.6 grams of protein per a hundred gram of serving. Other types of cheeses such as mozzarella, Romano and Swiss cheese provide about 22 grams of protein with every 100 grams of serving. You can use these cheeses with some dishes that you may want to consume or cook at home. In addition to that, they are also great workout snacks especially when paired with whole wheat breads or fruit.

Lean meats

Lean meats such as chicken breasts, turkey, goat meat, pork and lamb contain about 30 to 31 grams of protein with every 100 grams of serving. Chicken comes out on top among the lean meats with 33.6 grams per hundred grams of serving. Pork meat comes out second with 29 grams with every 100 grams served. The lean meats mentioned above can be used with almost any dish you can see during holidays or any given meals. So stick with the lean cuts to maximize your protein intake out of these super foods.


Fish sources of protein are becoming more and more popular these days due to the latest discoveries and research proving the health benefits of the fats and oils that they contain. Coming on top among the fish list is the yellow fin tuna with 30 grams of protein in every hundred gram of serving, followed by anchovies containing 29 grams, salmon and halibut tied at 27 grams and snapper and tilapias both with 26 grams. These sources are seen on almost any fish market you find at your place. Look for them and enjoy them in healthy and fast dishes.


It is said that the more mature a bean gets, the more protein you can reap out of it. The one containing the most are the matured types of roasted soy beans as it contains nearly 40 grams of protein with every 100 grams served. Beans have also been found as great alternatives when animal sources are not around. Keep these beans on your list and at your kitchen when considering a vegetable type source of protein.


The leanest cuts can provide around 34 grams of protein with every one hundred gram of serving. When selecting cuts, it is best to choose the leaner ones, with lesser fats. You may also ask your butcher to choose meatier and fat free cuts for you.

Egg whites

Egg whites contain about 7 to 8 grams of protein. You can take in two to three eggs for your breakfast. Another benefit that you can get from eggs is the easier method of cooking as you can have them boiled, sunny side up, or mixed up on your breakfast and snack dishes.

Soy protein

The protein in soy contains complete amino acids along with many health benefits that include improving cardiovascular function and muscle growth for over all fitness. You can use soy protein as one of your major protein sources if you would like to consider a vegetarian type of diet.

Conclusion: There are many different sources of protein that you can use in order to help you build muscle, recuperate and burn fat.  Always remember that proper nutrition and rest are the foundations of a strong, lean and a fit physique.

If you are in New York City and interested in joining an all woman’s boot camp  please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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