At first glance, working out seems to just revolve around grinding in the gym, running and lifting your way to the godly physique that you have always wanted. However, even before achieving that dream bod, you may soon realize that fitness isn’t limited to workouts alone. It involves discipline with regards to a variety of other facets, including eating habits, the way you condition your mind, and your overall lifestyle.

working out happy

Simply put, working out is not all grinding.

Many times, a gym enthusiast would share with you his workout program, together with his diet plan. The things you do in and after your workout are inseparable – a fact which a lot of people have found highly effective in their own regimen. In other words, there are other matters to consider in order for you to achieve the best workout result anyone could hope for.

Amp Up Your Workout with Supplements

If you’re a regular in the gym, there is a big chance that you might have noticed people drinking something other than water or Gatorade. By now, you would have guessed that it’s some kind of protein shake. You are right. Ever wondered why they do so?

workout supplement

Supplements make it much easier for you to get the necessary nutrients to build muscle. Drinking protein shake or taking food supplements can even give you an advantage to enhance your training when taken right. Combined with a good diet, you are sure to get the best results.

Although it is important to obtain vitamins and minerals from eating healthy foods, most of us need supplementation to fill in the gaps where diet leaves off. ( In today’s modern lifestyle, multiple factors affect why you do not receive adequate nutrition simply from eating. This includes busy schedules and ever-present temptations to eat unhealthy, processed foods. The best way to ensure you receive more of what you need to stay healthy is through proper supplementation.

As a foundation for muscle gains, quality protein supplementation is without equal. The best absorbed form of protein supplement is whey protein. Often used specifically post-workout together with meals to round out your protein balance, whey protein has a high biological value and is extremely convenient to take. While protein obtained from food sources can provide more sustained protein levels, whey protein is rapidly shuttled into the muscles where it can exert its powerful anabolic effects.

Another good supplement that you may want to use is creatine. In fact, many athletes prefer to use this supplement because it has a wide array of benefits for the muscles of the body. It is a supplement that can support your journey towards increasing your size and strength. It also boosts lean muscle mass and amplifies strength gains.

man doing curl

In addition to creatine and whey, steroids can also be used to boost your workout results. Medically, steroids can be prescribed to treat some forms of weight loss. However, they are steroids that are being used illegally by some athletes and others fitness professionals to enhance physical performance and physique.

As such, in order to get the benefits of steroids without the unwanted repercussions, manufacturers have mastered the health science behind legal steroids. They have painstakingly done so to achieve that one supplementation objective – to enhance one’s body quicker than any regular form of exercise could do alone. This is why choosing legal steroids are imperative if ever you want the boost. You can easily check the best ones at for you to know which ones to actually get.

Gym Trainers Know it Better

While most of you may have already hit the gym multiple times, you may actually not get the best results for you. This is especially true if you are not sure that you are following the best workout program that suits you. Finding a specific workout program that works for you can’t be fully achieved by simply surfing the net. It takes a lot of knowledge and years to assess your needs in order to get the best result.

This is where gym instructors can fully guide you in getting you lean and mean in no time.

All instructors are required to have certain degree of experience in handling gym equipment, guiding anyone how to build up their body, and teaching how to live healthily. Who else better than the ones who are constantly on track of their health and has years of practice to back it up?


Instructors are best fit to help you not only in introducing equipment used in the gym, but also specific steps to be followed in order to bring the best out of your workout. If you’re a newcomer, instructors provide really good tips that can help you have a good start.

Also, fitness instructors have keen eyes to help people along the way. Many of you have areas you prefer to work on, and personal trainers can not only tell you realistically what to expect with each workout, but also how to optimize a session to target different muscle groups. Since they are experts at what they do, they are proven to be of great help for you to make sure that your form during exercise is correct. They can also tweak your program to help you achieve maximum results.

During your exercise program, it is essential that every exercise you have done is noted for consistency. This is where instructors can help you further by tracking your progress on your way to the body you want. By keeping track of your workout schedule, instructors gain important perspectives into how your body is showing results, or if a modified approach is needed.

Sleeping Patterns and Cheat Days

Rest days and cheat days are two important things that you need to take note of when you’re building your body. Like any normal person, your sleep is where you get to regenerate your cells and replenish your energy in order to continue your workout. The best training routine, diet and supplement program can not compensate for insufficient rest. Ultimately, sleep is still the best way to get this much needed rest.


During sleep, growth hormone is produced and protein synthesis occurs. These are only two beneficial aspects of sleep. Energy consumption reduction and brain cell restoration are two other aspects equally important to get your body leaner. Aside from that, sleep serves many vital functions. For bodybuilders, the main functions are growth and mental alertness. Sleep provides these effects directly. Without adequate sleep, time in the gym, to a large degree, could be wasted.

Research suggests that it’s during Rapid Eye Movement or REM sleep that the body is able to: regenerate organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical wellbeing.

Also, it is also important that you take into consideration how you program your mind. For many fitness enthusiasts, this is particularly important in order to manage your eating habits. This is critical because it is hard to shy away from food that tastes good but isn’t necessarily healthy. Cheat days provide the solution.

Getting lean boils down to one thing: creating an energy deficit. Besides doing aerobic exercise, many bodybuilders follow fairly strict low-calorie diets, most of which put a stress on lean protein like skinless chicken breasts, egg whites, tuna and protein powders. However, the downside to creating an energy deficit is that the body often adapts to the shortfall in calories by burning fewer of them. A break from a low-calorie diet such as a cheat day can interrupt this slowdown.

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Why Launching a Startup is The Best Thing You Can do With Your Life

After a C-level career in finance I decided to launch my own start-up. I was happy working in the city of London, the environment in the company was great, the owners were just yet inspiring. Nonetheless, somehow it was never enough and I dreamed of something more.

Two reasons why you should stop working for someone else

In March 2014 I decided to quit and start on my own. I didn’t know what I was going to do or which direction to go, but I felt it was a rational decision I will not regret. My main reasons for quitting were simple.

#1 it is hard to achieve high financial goals

I realised that no matter how much I loved all the corporate life and the available resources I wasn’t getting closer to my personal financial goals. Successful companies are reluctant to make late comers equal no matter the time and effort they put in.

Even when the results are above all expectations the owners will still attribute it to the company’s generic growth. It’s very unlikely that you’ll become a multimillionaire working for someone else.

#2 It’s hard to feel complete

I always compared myself to other people in the organisation, as a matter of fact that is what all of us are doing when we are working for someone else. We compare ourselves to the people inside and outside the firm.

No matter how much I put in I always felt that I could do more. Nonetheless, I didn’t see good reasons to work an 18-hour day if I will not be made equal. Don’t get me wrong I worked very hard, but I wasn’t “all-in”.

Four reasons to start on your own

It might be hard to find the right idea at the start. Most of my ideas were crazy or stupid, or both. Some of them didn’t make any sense. Until one day… I was back in the UK looking for a horse riding weekend trip in Surrey.

It took me two hours precisely to find what I was looking for. Let it sink in. With an average pay of £500 an hour I hypothetically spent £1000 doing a “monkey search” through Google.

That’s how ActivityFan – the activity booking marketplace was born. As soon as I started working on my own start-up I realized that I will never be able to go back to working for someone else and here is why.

The challenge is real

No matter how challenging your current job is having a start-up will always be much more challenging. It’s green field and you have to build everything from the start. You will not be stuck in routine ever again. It’s requires enormous amount of effort to even get your project of the ground.

If you’ll decide to self-fund you will feel the pressure of having to get rolling before you become flat broke. Trust me it’s the most motivating kick on the backside you can experience. If you ever felt like: “I don’t feel like working today” it will never happen again.

It boosts your creativity

Limited resources will force you to focus on the most effective ways of achieving results. No matter if we are talking about marketing or simply getting things done, you’ll learn to think outside of the box.

It takes up all your time and you don’t mind

When you have a start-up there is no difference between work time and free time. As a matter of fact, all of your free time becomes your work time and all your work time becomes your free time. You’ll enjoy every day. At time it might be hard, but the satisfaction of moving forward outweighs all the tiredness.

You love it with all your heart

You might have heard people saying: “having a start-up is like having a baby” and it’s completely true. The only thing you can talk of is your start up, the only thing you think of is your start-up and you love it with all your heart. It defines you and makes you complete, every success story is your personal success and every failure simply motivates you to keep on going.

Launching a startup is the best thing you can do with your life, but are you ready for the challenge?

This post was written by Elina Pedersen. Elina is a traveller (over 60 countries) and the founder of Activity Fan  – the activity booking marketplace. Elina was born in Estonia, but she lived in Netherlands, Australia, and USA. Elina currently resides in UK. Her main goal is to help people find their next big adventure, as well as to support small-local businesses worldwide.

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