If you’re interested in Dead-lifting, this post below is perfect for you. It contains 5 relevant tips you should know before picking up the bar.

These Dead-lift tips will ensure you workout safely and effectively.

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All around the world we look to nature to discover some of the most astonishing things. From savage big cats, unconquerable terrains to tiny insects which have incredible behavioural traits i.e the firefly or fire beetle. These phenomenons continue to amaze us here at Workout Planner but, nothing comes close to our real favourites from nature, its various range of glorious superfoods.

Today we outline 7 of the worlds most sought after superfoods to educate our readers and bring to light the wonders of nature! We will also recommend to you the best sources online to purchase these amazing natural products.

#No. 7 Green Tea

Green tea has been cultivated and brewed for over 5,000 years by many Asian cultures. It’s green leaves contain the compound epigallocatechin gallate (EGCG) an antioxidant believed to contain a slew of positive effects on health.

Reports from the National Health Service suggest green tea may aid in lowering cholesterol and blood pressure. Experts believe it also helps prevent tooth decay.

#No. 6  Quinoa

Quinoa seeds are found and farmed in the mesmerising plains of South America. Its used as a substitute for white rice or pasta as well as it is a good way to add more fiber and nutrients to your diet. It’s full of flavour, very easy to digest, gluten-free, and high in proteins. A win-win for bodybuilders, health enthusiasts and the likes.

Diabetes
If you have type 2 diabetes, its a brilliant idea to substitute your typical bowl of rice or past with Quinoa. It provides as much protein as a bowl of rice, without your blood sugar skyrocketing to all time highs. From research at the Archives of Internal Medicine, daily servings of quinoa and other whole grains have been noted to aid in lowering the risk of heart failure.

#No. 5 – Chocolate

Chocolate that is 70% cocoa based fights cancer and degenerative diseases in moderation. If you eat just under 1oz of chocolate per week, studies show that reduces inflammation such as acne, prevents cell damage, elevates mood, improves blood flow, lowers blood pressure and is chock-a-block full of antioxidants! Not to mention its an aphrodisiac 😉

#No. 4 – Wild Salmon

If you want a rich source of protein, vitamin D, selenium, B2, B3, B6 and B12 and those super-important omega-3 fatty acids, Wild Salmon is your go-to. Not convinced? Well Wild Salmon also provides protection from cancer, cardiovascular problems, macular degeneration, depression, and cognitive decline. I’d get a few kilos right about now if I was you.

#No. 3 – Cruciferous Plants

If your wondering what the heck Cruciferous means, your not alone! These are plants which include Broccoli, Brussels sprouts, cauliflower, cabbage, kale, bok choy etc. Research suggests cruciferous veggies actually helps drastically prevent the growth of some types of cancer cells and even completely kill some by blocking free radicals.

If your convinced, check out the Brussles sprouts hash recipe from Serious Eats – and add this on your plate first thing, at the start of your day, everyday! Just make sure to swap cruciferous plants and recipes so your taste palette doesn’t get bored!

#No. 2  Acai Berry

Acai berry sits number 2 on the list due to its simply remarkable properties. Acai berry improves energy, is an anti-aging agent, helps digestion, promotes healthy skin, aids in weight loss and most importantly improves heart health! Not only that but acai berry fights against harmful organisms developing in the human body daily. Acai berry is similar to red wine, scientists have discovered that this specific berry is extremely high in anthocyanins, a plant antioxidant which lowers cholesterol levels in the blood stream.

Acai berry is also rich in plant sterols that provide cardio-protective benefits to our cells. This is done via its natural effect of preventing and cleansing blood clots which in turn positively affects overall blood circulation, and relaxes the blood vessels.

Organically grown Acai Berry is also strongly beneficial for the immune system and greatly aids in mental function and leads to greater sex drive, especially for men.

#No. 1  Leafy Greens

I know, I know.. You’ve probably heard this a thousand times before! Mum always says to eat your greens, you’re sick of hearing it! But we’re gonna pump this into you one more time from not your mothers point of view,  but ours!

Leafy greens such as kale, spinach, Swiss chard, mustard, and dandelion greens are STUFFED with fiber, vitamins, minerals and phytochemicals! Looking at the calorie for calorie density of leafy greens, this is an amazing cheat to get your body in healthy order!

Leafy greens are not only absolutely filled with these gorgeous benefits, but they also provide your body the armor it needs to defend off potential killers such as heart disease and cancer which we face closer each day.

This is the simplest way of mentioning the importance of Leafy Greens’ leafys benefit just about every single cell you’re bodies got!

Leafy Greens also contribute to a plentiful dose of vitamins A, C, K, folate, potassium, and calcium.

Check out this quick Leafy Green Shake recipe to add a health cheat to your day.


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Preface: This Gym Workout Plan article was originally published on WikiHow and has since been modified to create a better reading experience on the authors website. This article was originally written by Barry (Leon) Wiseman, whom originally wrote this article for WikiHow in 2013 (link). Since then this article has reached a readership of nearly 150 000 people and rising worldwide, rated 4 stars by 145 happy readers and has been illustrated by 22 graphic artists. This post is truly a timeless piece which is praised highly by the WikiHow community and continues to serve people well on the global platform to this day. This piece also currently ranks no. 3 on Google for the search term “How to Make a Workout Plan”. Enjoy 😉


INTRODUCTION

It’s very easy to purchase a gym membership and start working out, but to achieve your desired goals, you simply can’t just lift weights and expect results. A blueprint for success must be forged in order to steer you clear towards your goal. In this article we will show you exactly how to write a complete workout, nutrition and supplement plan for ongoing gym success. Stay seated and get ready to pump!

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THE STEPS

STEP 1

Research and decide what your routine type will be and the exercises which will be included. Once you’ve figured out the appropriate routine type e.g a 2 muscles a day or compound muscles every 2 days, research and choose the body parts for your chosen days. For example, on day 1 (Monday) you can do a 2 muscle a day routine which may consist of doing; a. chest and b. tricep based exercises.

This is essential to forging a successful gym workout plan. If you do not decide what muscles to workout each day, you will be confused as to what to do and when. Not only that, but as a general rule of thumb, its crucial to rest an exhausted muscle for 48 hours before training it again. Just keep in mind the importance of the 48 hour rest cycle for muscle recovery. You don’t want to rip or tear your muscle fibres trust us!

Gym Workout Plan

STEP 2

Write out each exercise’s specific sets, repetitions (reps) and if you’re advanced, time delay. Note every increase and failures in the plan and work on improving your weaknesses.
 
Gym Workout Plan

STEP 3

To progress in weight with most exercises, start out on 3 sets/12 reps the first week, increase to 3×13 next week (week 2), then 3×14 (week 3) and end of the month do a 3/15 set/rep range (week 4).
 Gym Workout Plan

STEP 4

Increase the weight on week 5 and drop the reps back down to 12. This means increase the weight to something you can only lift 12 times by 3 sets again so you progress! Rinse and repeat the process. For body weight exercises such as pushups and dips, wear a weight vest/belt and add weight.
 
Gym Workout Plan 

STEP 5

Continue this pattern for 8-12 weeks in your gym workout plan and you should see some considerable gains. The longer you keep this up, the bigger you will be.

Gym Workout Plan

STEP 6

If you want to build as much strength and tone as possible, you should focus on the lower rep range. This is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.

Gym Workout Plan

STEP 7

Quick Analogy: If you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range. Furthermore, training in the 8-12 rep range is recommended for hypertrophy training, which encourages anabolic muscle growth and definition (tone).
 
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STEP 8

Start a diet. Unfortunately, over 60% of people who start training quit the 2nd week. This is due to seeing no gains. Fitness experts tell us the facts time and time again but still, it’s ignored time and time again. Anyhow, we will stress it one more time. Make a diet. And stick to it. If you’re overweight (i.e., endomorphic body type), you must cut your fat intake and glucose (sugar) consumption to near 0%. This means no junk foods high in glucose and sodium (salts). Go for foods high in protein, low in carbohydrates and almost no fat, salt or sugar.
 
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STEP 9

If you’re a slim individual, fat intake doesn’t matter too much however, if you do not minimise sugar intake and fat, you will gain what bodybuilders refer to as dirty bulk. Eat every 2 hours and make it clean and big. This will make you gain clean bulk (muscle), the most desired body type in the gym.
 
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STEP 10

Optional Supplementation. Supplements are currently at a peak of popularity in today’s markets. Some believe they work, some don’t. In our opinion, they are supposed to be just as the name intends, to supplement. If you are having a hard time consuming enough protein, carbohydrates, minerals vitamins, essential amino acids etc, only then would I approach supplements.

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