4 Tablespoons of Crunchy Peanut Butter
4 Tablespoons of Honey
200g Oats
50g Raisins
1 Tablespoon of Wholemeal Flour
2 Scoops of Protein Powder

Melt Peanut Butter and Honey in a saucepan. Add the remaining ingredients, press onto a non stick baking tray and bake at 190 degrees for 15 minutes. Cut up into bars.

You could even add Sultanas

Amounts can be amended for your tastes, and the macronutrient profile.
Throw it all together in a bowl and mix. Use milk to give a nice consistency in the texture. Let it set in the fridge for a little while and there you have a tasty, muscle building ‘snickers’ healthy pudding.
Who said healthy eating was boring!?

We are really targeting our quadriceps with this exercise but our gluteus maximus will be working synergistically and our hamstrings come into play as a stabiliser too. So, a very good all round exercise.
The lunge is also a fantastic dynamic stretch action so not only are you breaking down your muscle tissue, you are incorporating flexibility and improving your function also. A more functional athlete will be able to lift more. The beauty about lunging is you don’t need a squat rack so you can perform this exercise anywhere. It is also a very diverse exercise as you can adapt the technique to hit different areas of your legs.
The Technique
Stand with your feet together with your torso in an upright position. Look ahead with your toes pointing forwards. Core stabilisation is very important here so switching on the TVA (Transverse Abdominals) muscles is a good idea. Breath in and relax while keeping your abdominals contracted (you may need to practice this). You can do this exercise with your own bodyweight, technique is very important so only start adding resistance once you feel comfortable doing lunges (with good form). Imagine you need to step over an invisible box in front of you, this is a good mindset to ensuring you give yourself a good step forward. Land on the heel of your foot then load onto the forefoot. Your knee should be in line with your foot and slightly over your toes. Return back to the starting position by driving through the leading quadricep. Alternate with other leg and repeat.
Like I said this exercise can be very versatile. You can change the angle your front foot lands, this will recruit your muscles differently and keep them guessing (which is the key to continual gains). You can also change the tempo, so if you were to slow down the pushback you are increasing the intensity of the exercise by keeping your muscle fibres under tension for longer. The one most bodybuilders will go for is adding resistance, this can be achieved by holding dumbbells in your hands or placing a barbell across your traps. I do not recommend using too much weight with this exercise, it is normally under-estimated, people new to this exercise will get great gains to start with using their own bodyweight.

Some of the attributes Sandow looked for in competitions were the condition of the skin, good overall health, muscle development in general, balance and equality and the tone of the muscle tissue. The competitor with the best combination of these qualities won the competition. In later years these were some of the qualities used in judging these competitions combined with other attributes added by Atlas in future competitions. Muscle building tools and equipment began new developments in the late 1920s. The history of bodybuilding shows dumbells, barbells and other weightlifting and fitness equipment was commonly used by avid bodybuilders and still is today.

During the 1940 through the 1970s history of bodybuilding really began to take off with a mind of its own. More and more bodybuilders came on the scene not only winning competitions but also writing books and making movies about bodybuilding to help others learn about the art. In California, Muscle Beach became a popular spot to find nearly every bodybuilder whether they were professionals or amateurs. The competitions began to spark new names for winners like Mr. Olympia and Mr. America. Even if you do not follow bodybuilding competitions you probably know those that rose to fame through bodybuilding like Arnold Schwarzenegger, Lou Ferrigno, and Sylvester Stallone.

Since the 1970s things began happening like the use of anabolic steroids. Once this problem began to gain attention, any competitor found using steroids was dropped from the competition. Women began their own history of bodybuilding in the late 1970s. Bodybuilders eat a special diet and perform special exercises in order to achieve that perfect competitive body in order to win.

People who build muscle like this usually have one of three motivations. The first group are trying to better themselves, through a stronger body, sexy physique, and all all around healthy lifestyle derivative of a body building routine including exercise, stretching, and diet. The second group are doing it for recreation. They simply like how it feels to work out and it gives people a reason to get together to share a “sport”. Many call it a sport although officially it is not. The third group are bodybuilders for professional competitions.

Competition bodybuilders are the hardcore body builders who put in an incredible amount of time, energy, and effort to try to build the biggest muscles possible. In competition body building people work on two different principles of lifting and can be used in alternating fashion. The first one is lifting lighter weights to “failure”, which is lifting until you can’t physically lift another rep. This type of lifting will build muscles but is often geared more towards a more chiseled look.

In muscle building it is the ripping then scaring over of the muscle that generates new muscle tissues. As the tissue repairs the new muscles or layers harden and become stronger, contributing to the persons strength and muscle mass. Many competetive bodybuilders will alternate from using more weight to build muscle then more reps with less weight to shape the current muscle mass just before a competition.

It is vital when using heavier weights and less reps that you give your muscles adequate time to heal. This is also true of the more reps with less weight, but more so with the heavy weights due to the punishment (heavier breakdown of the muscle tissue) your putting your muscle tissue through. You also need to make sure your getting the proper nutrients, minerals, and protein in your diet so the body can quickly recover. These are the building blocks of your body’s muscle repair as well as other things. If you don’t give the body ample time to recover even if you do eat right, you could cause severe and sometimes irreparable damage to your muscles.

A bodybuilding routine without proper diet will do no good. You can get a range of shakes, powders, and supplements designed to contain everything you need (and more) to get the results you want very easily. There are chemical supplements that you can use to get quicker results but not only are these banned, illegal to use, and unhealthy, but they could damage other parts and organs in your body if used. It is best to be patient and go the natural and healthy route.

Some groups have been trying to get bodybuilding into the Olympic games arena for some time, but because body building is not athletic it has been denied entry. A common misconception about bodybuilding is that it is athletic or a sport and it is neither. Bodybuilding can be a very rewarding endeavor, but safety is paramount to success. Know your limits, patience is a virtue.

It will take time to be able to do this, with the exact amount of time depending on the plan that you use and the amount of time and effort you put into it. It is possible that you might be able to see a real difference within three months. To do this you will need to have a plan that includes cardio, proper nutrition, strength training, setting goals, choosing a healthy lifestyle, getting the proper support from your social circle, getting enough rest and making sure you have plenty of time to recover between workouts. Your goal should be to lose two to three pounds per week with between three and five hours of exercise per week.

The first thing you need to do is to make sure that you are doing the right type of cardio. Longer cardio sessions at a lower intensity may use up more energy from fat cells, but they end up using less energy overall. This is because you only burn energy during the workout with this type of cardio. If you do high intensity interval training instead, working one to two minute energy bursts into the workout, you will not only burn more calories faster, you will also keep burning more for a three to six hours after you stop working out. This means that the overall number of calories that you burn is greater, which translates into greater weight loss and greater fat loss. This type of workout is also better for improving your heart and lung function.

Another reason that high intensity interval training is better for you than low intensity workouts is that your body adapts based on the type of training that you do. If you do high intensity work that uses glucose from the muscles, it is likely to start storing more energy in that format. However, the low intensity workouts that burn fat cells first will be likely to start your body storing more energy in the fat cells, which is the exact opposite of what you would like it to do.

High intensity exercise also forces your heart and lungs to work harder, which in turn will make these muscles stronger and more efficient. A stronger and more efficient heart and lungs means that you are less likely to suffer from cardiovascular problems as you get older.

The type of cardio workout you do is not important, as long as it raises your heart rate sufficiently. The treadmill is very versatile, and you can use it to jog or to do power walking. The important thing is to do three 45 minute interval workouts per week first thing in the morning before you eat. After warming up for a few minutes you want to do six to nine high intensity intervals, resting just long enough to catch your breath in between each interval.

Besides interval training, there are a number of other things that are helpful in getting six pack abs. These tips will help to get you great abdominals quickly.

Nutrition is very important. You want to eat smaller meals more often, and be sure that each meal includes some protein, carbs, and healthy fat. You will want to minimise starchy carbs, saving these mainly for days when you are going to be doing cardio.

Rather than just doing sit ups, you want to do more functional exercises to strengthen your core. These include things like boxing, plyometrics, sprinting, and strong man type exercises.

You are more likely to follow your plan if you tell everyone around you what you are trying to do. They will give you the social support you need. You should also try to spend time with people who want to achieve similar goals.

A cocktail that contains a little bit of caffeine, L-tyrosine, and vinpocetine about half an hour before you do any type of workout.

You also want to start wearing tighter, more form fitting clothes. This will help to motivate you as well as showing off your new figure as it emerges.

Goal setting is also very important, with lots of deadlines for you to try to meet, as they are very motivating.

Visualisation has also been shown to be very effective in reaching goals. Imagine what you will look like with a six pack and it will be more likely that you will actually reach your goal.

You should also make sure that you vary the exercises that you do for your abdominals. Your muscles shouldn’t have time to get used to the exercise. If they do, then the exercise becomes less effective.

While you are exercising and off and on throughout the day you should suck in your stomach to work your Transverse Abdominal

(TVA) muscles. This will strengthen your innermost core muscles and also help to make it less likely that you will injure your back. This will also help to counteract any slumping you might have been doing during the day.

Anyone can get cut abs with the right method, and at any age too. You will end up both looking and feeling better, so give it a try now.

What is the number one reason why so many men fail with their chest training, mass building exercises? The simple answer is focus. We are not talking about staying focused and going to the gym on a regular basis. We are talking about muscle focus. Most guys perform exercises like the Bench Press in whatever way feels most natural. This is the reason 95% of men fail at building any chest mass. The natural feel focuses on too much “front shoulder” and leaves the chest muscles begging for more. Learning to “focus” ones chest muscles will help promote fiber stimulation and lead to maximum growth of the chest.

How should chest training exercises be performed? The best answer has been termed the “Shoulder-Rib Lock.” A person starts by lying on the bench and dropping their shoulders toward the floor. Then, ease the tension and push the shoulders toward the feet instead of the ears. Third, push the ribcage up without lifting the back off the bench. This position should be held through the entire exercise. From the very first press, a person will feel the difference in their chest. They will feel their pectoral muscles targeted and the growth will be phenomenal. The best part is that these same techniques can be used for body weight exercises such as the push up. Just remember to keep the same form.

Let The Mass Building Begin!