TOP 10 AFFORDABLE PROTEIN SOURCE

       10 Top Affordable Protein                         Sources

10 Top Affordable Protein Sources

1. Canned Tuna [40g protein per can]
2. Eggs [6g protein per egg]
3. Pork Mince [20g protein per 100g]
4. Chicken Breasts [31g protein per 100g]
5. Frozen Wild salmon[25g of protein per 100g]
6. Peanut butter [23g protein per 100g | 5.3 protein per serving]
7. Greek Yoghurt 2% [10g protein per 100g]
8. Milk 3% fat [8g protein per cup]
9. Canned giant beans [6g protein per 100g, 15g per can]
10. Whey Protein [1 scoop of whey is 25g in which around 20g, depending on the brand, is protein] At two scoops a day a 10lbs container will last you around ten weeks.

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FREEE STYLE

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MY PERSONAL SKINNY GUY WORKOUT.

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Doing this exercise every morning before doing anything make me feel special and strong.
let me explain something about this exercise, pull ups helps you build the upper body very well. I know the main target is BACK but doing a full rage of motion makes you build the BICEPS, SHOULDER AND CHEST.
Do more reps and plenty set
for me i do 10 rep x 10 set = 100 reps all together.
to make it perfect do 10 pull ups, 10 push up and 20 squat  = FULL TOTAL WORK

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    Stretching Routines for Swimmers to Increase Flexibility

Most workout and fitness routines include regular stretching to increase or maintain flexibility. If you do choose to stretch, remember, you want to stretch things that should have some stretch or elasticity (muscle), not things that shouldn't (joints and ligaments).

Why Stretch? What could an appropriate level of flexibility do for a swimmer?

• Might prevent injury
• Could help a swimmer hold better technique
• Could make a swimmer faster
• Might make a swimmer more efficient

Is it a good idea to stretch before you get in the swimming pool? It would be hard to argue against stretching if it only accomplishes one of these. Depending on the swimmer, it could do all of them. It could not hurt to include a few stretches after your swim workout routines, if only to maintain a useful range of motion.

One simple routine I like is shown below. It should be done after warming up for 10:00 to 15:00 minutes or after the completion of your regular workout. Generally, stretching before a workout only restores your regular level of flexibility at best, and trying to stretch "cold" muscles cold injure them. Stretching after a workout tends to increase your flexibility and greatly decreases the odds of injuring the muscle during the stretch.

This program consists of several exercises. You can add or subtract to customize it to your needs. many other stretches are listed in the resources (listed on the right). This routine should take between 5:00 and 15:00 minutes to complete.

Stretching Routine

• Frequency: Daily
• Sets: 1 - 4
• Repetitions: 4 - 10
• Duration: Hold for 2 - 4 seconds
• Rest: 5 - 10 seconds between reps and 20 - 45 seconds between sets (but don't rush it, take more if you need it)
• Exertion: Stretch until you feel resistance and hold
• Use the opposing muscle to help move into the stretch
• DO NOT FORCE A MOVEMENT, AND DO NOT HOLD A POSITION IF YOU FEEL PAIN
• The motion of the stretch should stop a bit before it becomes painful

Note: Perform routine after a thorough warm-up or at the conclusion of your workout

Progression

• Increase number of repetitions by 1 each week
• Once you reach 10 repetitions, decrease to 4 repetitions and increase number of sets
• While doing 2 sets, increase number of repetitions by 1 each week
• Continue this pattern up to 3 sets of 4 repetitions (that should be plenty of flexibility work)

For specific stretches, check the suggested reading list for more information.

Swim On!

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How To Stretch Out Properly

                                           How To Stretch Out Properly

Stretching out before exercising is an important, and often neglected, step in your workout. A good routine should be established, and following the suggestions below will help you on your way.

Difficulty: Average

Time Required: 20 minutes

                                                              Here's How:

1. Know your sport.
   Whether you're in the gym, on the track, or anywhere else, it's important to know what your workout will involve. Understanding which muscles will be worked is the only way to know how to best stretch out.
2. Focus on those muscles.
   While a good overall routine is helpful, your emphasis should be on the muscles that will be most heavily involved in your workout.
3. Warm up before stretching.
   Just some easy walking or a light jog will be sufficient to warm up your muscles, but it will make the stretching session much more valuable.
4. Begin slowly.
   You don't need to touch your toes right away: Begin slowly and push yourself as your muscles loosen up. Stretching too much, too soon can be painful and potentially harmful.
5. Hold the stretch.
   Once you feel your muscles reaching their limit, hold the position for a count of 10. Then push yourself a little further and hold again for a count of 10.
6. Don't rush your stretching routine.
   If you're going to have to cut your workout short, don't skip or shorten the stretching. This is more important than an extra set of reps or another half mile.
7. Do it again.
   Once you're finished working out, stretch again. Not only is it an excellent way to cool down from your workout, but this is the time that you will improve your flexibility the most.

                                                            Tips:

1. Don't bounce!
   You will get the best stretch, and prevent injuries if you avoid bouncing. Instead, hold the stretch, and feel a constant pull in the muscles.
2. Stretch both sides.
   Many people have a tendency to under-stretch the 'healthy' side after an injury. Use the same stretches, for the same amount of time, for both sides of your body.
3. Get professional help.
   Gym trainers, physical therapists, exercise instructors will all know great ways to stretch. When you're getting started, have someone knowledgeable watch your routine and offer their suggestions.

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HOW MUCH PHYSICAL ACTIVITY DO ADULTS AGED 19-64 YEARS OLD NEED TO DO TO KEEP HEALTHY

              HOW MUCH PHYSICAL ACTIVITY DO ADULTS AGED 19-64 YEARS OLD NEED TO DO TO KEEP HEALTHY


How much physical activity do adults aged 19-64 years old need to do to keep healthy?

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.
How much physical activity you need to do each week depends on your age. Click on the links below for the recommendations for other age groups:

• early childhood (under 5 years old)
• young people (5-18 years old)
• older adults (65 and over)

Physical activity for adults aged 19-64

To stay healthy, adults aged 19-64 should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and 
             muscle-strengthening activities on 2 or more days a
             week that work all major muscle groups (legs,
             hips, back, abdomen, chest, shoulders and arms)

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and
             muscle-strengthening activities on 2 or more days a
             week that work all major muscle groups (legs,
             hips, back, abdomen, chest, shoulders and arms).
 

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).  


What counts as moderate-intensity aerobic activity?Examples of activities that require moderate effort for most people include:

• walking fast
• water aerobics
• riding a bike on level ground or with few hills
• doubles tennis
• pushing a lawn mower
• hiking
• skateboarding
• rollerblading
• volleyball
• basketball   

5 x 30 minutes

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.

Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity is if you can still talk, but you can't sing the words to a song.

What counts as vigorous-intensity aerobic activity?Examples of activities that require vigorous effort for most people include:

• jogging or running
• swimming fast
• riding a bike fast or on hills
• singles tennis
• football
• rugby
• skipping rope
• hockey
• aerobics
• gymnastics
• martial arts 

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.
For a moderate to vigorous intensity workout, try Couch to 5K, a nine-week running plan for beginners.
What counts as muscle-strengthening activity?Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.
For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

Healthy weight

• Adults who are overweight can improve their health by meeting the activity guidelines, even if they don’t lose weight.
• To lose weight, you are likely to need to do more than 150 minutes a week and make changes to your diet.
• Start by gradually building up towards 150 minutes of moderate-intensity aerobic activity a week.

To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.
There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:

• lifting weights
• working with resistance bands
• doing exercises that use your body weight for resistance, such as push-ups and sit-ups
• heavy gardening, such as digging and shovelling
• yoga

Try Strength and Flex, a five-week exercise plan for beginners to improve your strength and flexibility.
You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.
However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.
Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as football or rugby.

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GYM ETIQUETTE

GYM ETIQUETTE Uphold rules of club and exercise room Read rules and posted signs Observe posted equipment instructions and warnings If you would like to use a piece of equipment someone is using Ask if you can "work in between their sets" if they say no, be patient and have compassion for the feeble minded acceptable reasons for denying "working in" include two or more individuals already exercising on equipment a large number of free weights are loaded on equipment and user is nearly finished after each set allow the other person to use the equipment try to set the apparatus adjustments back where the other person had set them assist with reloading or unloading weight If someone begins exercising on a weight apparatus while you were resting between your sets you should say "I only have X number of set left on this machine, you may work in with me if you would like" if you were working in between someone else's sets, make the other person aware someone is already sharing the equipment with you If waiting in line and you leave to use the rest room or get a drink of water tell the person behind you in line you are coming right back so they are aware you are waiting If someone sneaks ahead of you you should say "I just went to go to ___, I believe I was here before you". You can not claim a piece of equipment by setting a towel or water bottle on or next to it When you are using equipment and others waiting Allow others to work in between your sets Do not rest on exercise equipment studies suggest recovery is accelerated by light muscular activity such as walking about between sets rather than sitting (See Active Recovery) On cardio equipment, abide by the time limit set by club (typically 30 minutes). do not wait for someone to ask you to get off Wipe equipment with towel after each set would you like to be in contact with someone else's sweat? When you are finished with a piece of equipment Wipe equipment using disinfectant when available Do not leave your sweaty towel behind for someone else to pick up Put equipment away when you have completed an exercise it is not the attendants or other members responsibility to put away your equipment put weights in their designated place, not necessarily where someone that was using it before you had left it. if you were the last to use the equipment, you are the one responsible for putting back where it belongs weight plates remove all weights don't assume everyone would appreciate a pair of plates left on the apperatus storage arranged by weight of plates (eg: 45lb, 35lb, 25lb, 10lb, 5lb, 2.5lb) do not mix plates on same storage bar dumbbells placed in order on rack, where they were intended to be stored return benches, mats and other equipment in its designated storage area certain cable attachment may remain on machines if they are commonly used by others Be aware of exercise area Stay clear of areas that require space at or near a particular station eg: weightlifting platform, cable crossover machine, weight trees, etc. do not crowd other exercisers Do not exercise where others need to walk high traffic paths, area entries, in front of water stations, etc Do not stand in front of the dumbbell rack since others will need clearance to get and put away their dumbbells Before exercising in front of the mirror, check behind you to see if anyone else is using that mirror space do not stand in front of someone using the mirror behind you Keep your stuff off equipment and areas were people need to walk even if you are exercising right next to it Avoid making too much noise Keep in mind an exercise facility is a public place where many participants are trying to concentrate on performing their exercises Avoid excessive chatter particularly in exercise class wait until after class do not initiate conversation with someone while they are engaged in a resistance training set or a sprint bout Do not use cell phone turn of ringer some gyms prohibit cell use in workout areas Limit grunting, yelling, or cursing during exercise habitual or sudden outbursts are seen as rude and egotistical, "look at me!" occasional natural grunting under extremely lifting conditions may be acceptable in some hardcore gyms Do not sing or whistle particularly when you are listening to music on a head set. Avoid dropping weights learn techniques for raising and lowering weights Dumbbell Bench Press (See mount & dismount) Dumbbell Incline Bench Press (See mount & dismount) Dumbbell Triceps Extension (See mount & dismount) do not bang weight stacks on machines tapping weight very lightly is acceptable Use cardio equipment properly do not slap feet on treadmill do not bottom or top out on stairclimber Do not bounce balls in fitness area keep basketballs on the court Do not smack chewing gum or pop bubbles Loud or constant noises can annoy other exercisers Asking for a spot Ask for a spot when going heavy on higher risk exercises such as the bench and squat Utilize fitness staff before approaching a member you do not know for a spot do not interrupt a fitness instructor if he is conducting a personal training session or equipment orientation do not interrupt someone while they are performing their set or spotting someone else Limit how frequency you ask others for a spot use the weight you can handle only go heavy occasionally seldom exercise to failure on higher risk exercises use other methods rather than forced repetitions to break sticking points utilize more effective and safer techniques such as periodization,light/heavy workouts, and periodic exercise changes learn and utilize mounting and dismounting techniques on dumbbell exercises Communicate to the spotter before your set ask them to spot you in a specific manner if this is important to you by the wrist, on the elbows, on the bar, around the waist far spot (stand by), close spot (ready to assist position), very close spot (ready to assist with contact with bar or body) help with lift off rack, etc. tell your spotter approximately how many repetitions you plan on completing on your own. this will give your spotter an idea when they will transfer from a far spot to a close spot Ask for a spot only on the last rep if needed do not expect the spotter to assist you beyond one assisted repetition the purpose of the spotter is not to do the work for you if you can not handle the weight by yourself lighten the load to a weight what you can handle leave your ego at the door rack the weight after your spotter has assisted you with one repetition even if you did not complete your estimated number of repetitions for a very close spot, this does not include the spotter holding onto bar or body as you complete the reps Avoid arriving late to class Particularly for a yoga class when participants are finding their inner calmness A noisy late entrance can disrupt the mood Abstain from telling others they are using the equipment improperly Unless it is your job or someone's life is in danger Certainly feel free to ask to assist anyone that appears to be struggling to figure out how to use an exercise machine If you must, approach with respect and consider begining by asking how their workout is going, or along those lines. Wear appropriate apparel Wear workout clothes and athletic shoes in fitness area do not workout without shirt and athletic shoes, particularly on exercise equipment Practice hygiene Avoid offensive body odors bathe regularly and use underarm deodorant release your farts where no one else can smell them Wipe machines off before and after use Wash hands to decrease spread of germs after using rest room after sneezing or coughing on your hand after workouts Do not smoke anywhere near facility not even outside near entries utilize patches or do without Do not bring young children to the gym Unless facility has child care services A gym is not a playground and can be disruptive to others If you do not like the choice of music or what is playing on TV Ask others working out if they would mind if you request a change Bring your own headset and portable music player Do not bring your own audio equipment to the gym for others to hear At water fountain / cooler If you are filling water bottle allow others behind you to use water fountain finish filling up your container after they are finished drinking Do not spit or dispose of chewing gum in water fountain use toilet and trash receptacles Track Etiquette Walk in inside lanes Pass on outside lanes Travel counter-clockwise if a direction is not designated Trail Etiquette Stay in designated walking or cycling paths if available. Walk or cycle on same side of of trail as you would drive a car on the road allowing room for faster traffic to pass. particularly around blind corners or curves Before turning or changing directions slow down at blind intersections or curve adhere to right of way Before passing glance behind you for faster approaching traffic preparing to use same passing lane shout out if passing nearby slower individuals may need a moment to react upcoming traffic may change alter coarse into your path without notice if they are unaware of your presence. allow traffic in opposite direction right of way do not pass slower traffic if opposite lane is being used Groups when walking in a group, allow for plenty of passing space in opposite lane to accommodate traffic in both directions particularly from behind you were you may not see approaching traffic even if this means walking behind members of your group Walking dog Keep animal leashed on opposite side of passing lane Keep a short leash to avoid stringing leash across trail Do not stand on trail or block traffic Locker Room Etiquette Clean up after yourself locker room attendants are not paid to be your personal maid service put toiletries back where they belong immediately after you have used them so others may use them wipe up water you spilt around sink counter top throw towels in designated bins after use Showers leave shower the way you found it turn off water don't leave behind empty shampoo bottles or extra towels dry off before walking through locker room water on floors can be hazardous to others Be respectful of other people's belonging and personal space don't monopolize mirror space, hair dryers, or other accessories intended to be available for everyone's use if your belonging are on locker bench make space for others who come naked persons always have the right away Cover up with a towel spare your peers from having to witness your body parts flopping or jiggling about. Keep tasteless personal hygiene rituals at home eg: clipping nails or body hair, washing feet in sink, picking at body parts, etc. Do not take cell phone out of case or gym bag turn off ringer before entering facility many facilities prohibit bring cell phones into locker facilities since they often have built in cameras

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