Building muscle mass is a common fitness goal. Muscles not only make you look and feel stronger, but also reduce the risk of many chronic diseases, including diabetes, high blood pressure and osteoporosis.

But learning how to apply the best nutrition strategy to gain lean muscle mass can be difficult. Nutrition for muscle development is different from a simple attempt to reduce body fat. Muscles are a highly active metabolic tissue that requires significant nutrients for recovery and growth, especially after heavy training.

Since most women naturally have less testosterone than men, the process of building muscle mass may be slower. Some women also shy away from eating for muscle growth due to concerns about fat gain. This misconception can lead to a restrictive diet that does not promote muscle growth and relief.

Couscous is a popular side dish, common in North African and Oriental cuisine. It is made from small grains of wheat groats and often accompanies vegetables or stew. The caloric content and nutritional value of couscous depends on the cooking method you use, but it can be a nutritious addition to your meal.

Strength training is a form of weight training that aims to increase your physical strength. Since it is clearly measurable, you can see your results in action and observe how far you have come by improving your strength.

Most people think that chicken is healthy. Chicken is a good source of protein and contains important trace elements such as selenium and iron. But the nutritional value of chicken depends on how the bird is cooked and what part of the bird you eat.

Here you will find facts about the nutritional value of various parts of chicken, as well as information about its benefits and harms to health, so that you can learn how to include healthy chicken recipes in your diet.

Take your workout to the next level by practicing planch push-ups in combination with other advanced exercises such as handstand push-ups, pull-ups and bench press.

Tofu is a vegetable protein derived from soybeans. The beans are soaked, boiled and ground to a liquid state. With the help of a coagulant, the liquid thickens, turning into tofu. Tofu does not contain dairy products, gluten, cholesterol, so it is popular among people who adhere to a specialized diet. Often used as a meat substitute, tofu is high in protein but low in fat, sodium and carbohydrates.

If you are new to running or have been running for many years, strength training will definitely benefit you.

Some runners hesitate to do strength training because they think it will make them bulky and slow. But strength training can make your running program more effective and enjoyable.

When you're shopping or dining out, it can be helpful to know which protein sources are low in saturated fat. Although you may assume that the best way to reduce saturated fat intake is to completely abandon animal products, you can still enjoy fish, beef, pork and poultry by choosing low—fat pieces and making meat part of an overall balanced diet.

It's easy to look at weightlifters today and imagine that this sport was born in the gym. However, looking back, we can say that in fact it began to appear long before there were fitness centers.

Drawings in Egyptian tombs, for example, depict various items for strength training, such as sandbags. Similar historical practices can also be found in Ancient Greece and Rome.

Although it may seem that even our ancestors also took care of their health and physique, like many of us today, it may not be so easy. One of the theories of the origin of weightlifting is that these workouts were more of a means of survival.

Octopuses are a type of mollusks that are an important source of protein. This charming sea creature is also considered a delicacy in many cultures.

Due to the high protein content and many essential vitamins and minerals, more and more people are adding octopuses to their menu. Here's a look at the nutrition, health benefits and uses of octopus.

Anger is a normal, healthy emotion that everyone ever experiences. Deep emotions such as sadness, fear, or guilt can also be expressed by anger. During times of stress, we may experience anger more often than usual.

Anger brings problems when it becomes uncontrollable. Some people train to manage their emotions and frustrations.

Aerobic exercise, in particular, can help reduce anxiety, depression and hostility. A short workout can help prevent an angry mood.

Veal is the meat of calves, most often male dairy calves aged from four to six months. It is usually more expensive than beef and is usually associated with Italian, French, German, Swiss, Hungarian and Czech cuisines.

The light pink color of veal is due to its dairy or artificial feeding and hemoglobin content. Since there is not as much hemoglobin in veal as in beef, there is less iron in it.

Although getting gold stars in a workout tracker for a daily workout sounds good, you don't have to force yourself to practice every day. However, if you keep a few things in mind, you can safely exercise your body every day of the week.

Whatever the reason, if you exercise every day—or feel like you should—there are a few important factors you need to keep in mind. While exercising every day may be normal, a more likely scenario is that in many situations they may actually work against your health and fitness goals.

Lobster is a popular seafood choice with impressive nutritional characteristics. You may have heard that they contain a lot of cholesterol. Although it's true, lobsters are also low in saturated fat. As with other shellfish, lobster is no longer demonized as a cholesterol-boosting product. There are several reasons to think about indulging yourself with lobster the next time you plan a special dish.

To improve the body, you need to not only work hard in the gym, but also do the right things the rest of the time.

Salmon is a delicious fish that is versatile and easy to find in most markets. Thanks to the heart-healthy omega-3 fatty acids, high-quality protein and a rich content of micronutrients, it is worth adding to your nutrition plan. A higher intake of omega-3 is associated with a reduced risk of certain diseases, such as cardiovascular disease, Alzheimer's disease and other conditions.

Many people are concerned about mercury and other pollutants in fish. However, salmon is a nutrient—rich fish that contains minimal amounts of toxins regardless of whether you buy it farmed or wild.

Are you ready to get toned legs quickly? Just know one thing first: in fact, there are no such muscles as "toned". Rather, through strategic exercises and diet choices, you build strength and muscle mass while reducing body fat so that your legs look toned.
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It's easy to have a love-hate relationship with caffeine. Your Americano at 8 a.m. makes you look at the morning meeting with your eyes wide open and in a good mood, but also makes you nervous by the time lunch is approaching. A cup of afternoon tea won't let you doze off at your desk, but it also won't let you fall asleep early. And as soon as these disadvantages begin to outweigh the pros, you may think about giving up caffeine.

But giving up your favorite fatigue fighter shouldn't be an unpleasant experience.

Have you ever finished a workout and felt like you wanted to eat a lot of food? Did you finish your workout and feel that you are not hungry, although you thought you would be hungry? Both of these situations are real examples of how exercise affects your appetite. You might think that exercise always makes you feel hungry, but in fact it's much more complicated.

Exercise can increase or decrease your appetite depending on the type of workout, your physiology, and your current diet. Knowing how exercise affects hunger can help you plan your meals before and after a workout, as well as develop a meal strategy to speed up the fitness progress you're aiming for.

Whether sliced, squeezed or peeled, this citrus is sure to make any dish delicious thanks to its bright color and impressive set of nutrients.

Strain yourself, lemon lovers! In addition to the uplifting yellow hue and sour taste, lemons are rich in antioxidants, vitamins, minerals and many others. They can also be used in many delicious ways — and not only as a seasoning or side dish. There are facts ahead about the nutritional value of lemon, the health benefits of lemons and creative ways to use them.