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.


Introduction

In order to get the body of you’ve wanted for however long it may be, you need a success plan. Not just any plan but you need a blueprint for success that is tailored to your gender, age range, body type and goals. We do this in order to maximise the gains. It’s only logical to include these necessary attributes to forge a successful plan that you can keep till you get to where you want to be.

Training Terms to remember:

  • Repetition (reps): Repetitions are the number of times you may choose to repeat one single exercise in any amount of sets you designate for yourself.
  • Sets: Sets are hard to explain to newbies. My best explanation is you may choose to do bench press in 3 sets and 10 reps. In layman terms, this means in total you will be performing 30 repetitions. Of course you won’t flat out just do 30 reps. You need a break like 60 or 90 seconds in between to allow your muscles to recover.
  • Miracle Pill: Keep in mind there is no miracle pill like this article which will make you become what you want overnight. Don’t watch TV!

The Outline On How To Make A Workout Plan

Step 1 | Select Your Gender

Men and Women are built differently. It is completely possible to workout using the same plan as the other gender but you’re cutting your own grass short. You need to make your plan so that it is optimised for your body’s gender. For example; performing exercises that are for men will likely leave a negative impact on the female body unless they have trained for it.

Moreover…

With men if you decide to lift weights that are more ideal for women, you will most likely fall short of the gains you want unless you have just started. Women don’t need to lift weights as heavy as men. They just need more repetition. Women aren’t after the ripped or massive look like men are. Professional female bodybuilders on the other hand do want this and may choose to go for men’s exercises to gain size or strength. That’s how the cookie crumbles for some people.

Step 2 | Decide Your Age Range

If you are a young gun, adult or older citizen, keep this crucial category in mind. Remember to only perform exercises that are suitable to your age range.

Step 3 | Determine Your Body Type

In jargon terms this is referred to as Somatotype. This big word essentially resembles the three body types who kept the human race afloat back when.

What are the 3 Body Types (aka Somatotypes?)

Firstly, there is the Lean, Lanky & Tall individuals

The tall and skinny are referred to as Ectomorphs.

Secondly you have the well built, wide shouldered individuals

These wide shouldered individuals are naturally gifted and referred to as Mesomorphs.

Thirdly, there is the bigger or larger individuals

These individuals are referred to as Endomorphs.

These body types played an important role in our survival back in the day all the way before the concept of time even begun.

Moreover…

Ecto’s used to hunt and bring back food for the tribe. Meso’s stayed to build houses and defend settlements. The Endos stayed to nurture the young. Thus we can see the reason for our survival as the human race and acknowledge our differences in order to survive.

What do you do now?
Figure out whom you are within the three Somatotypes and research to learn more about who you are and where you belong. Keep note, you may be a mixture of these three somatotypes.

Step 4 | Discover Your Goal

To get the results you want, don’t skip this very important step. By discovering your goal now you can minimise the workouts you need to do and properly co-ordinate your exercises to get the body you desire. Why waste time when you can get things in order sooner than later? So the rule here is; choose what you want to become i.e. lose fat, gain mass, get ripped etc then go from there. Exercises for these different goals variate so remember that!

Links

Create a custom workout program using our web app today. Free, lightweight and easy to use.


5. Morph 3 by APS,
With the benefits of Morph 3 weightloss shake by APS you can almost certainly lose weight with one of these Weight loss shakes!  Using one of these Weight Loss shakes will literally morph you into a thin person and for only $60 you could have that slim figure that you have constantly been searching for.
It’s a good thing that when you looked for what you want, and you found us.. Because what you want, i think that you have now found!

Morph 3™Pre-Workout with one of these weight loss shakes Will Help bodybuilders with the following;

Key Factors:

  • Raise Energy
  • help with Performance
  • Develop Alertness
  • Increase Power & Speed
  • Instigate Growth in Muscles and Recovery
  • Bronchodilator – Increased Oxygen for Burning Fat and better Exercize Performance
  • Vasodilation – For increased blood flow and will also help with recovery

4. Xenevar by Victory Labs
You thought morph 3 by APS was good? Wait till you get a taste of one of the Xenevar weight loss shakes by Victory Labs. It’s almost as if this weight loss shake was created in a lab for people that want to loose weight, however with a name like Victory Labs, it’s made quite clear that they want you to become victorious in terms of loosing weight.

Get up and go on out there, buy some Xenevar and claim your victory!

Key Factors:

  • Mega Fat Transportation
  • Mood Booster
  • Energy Booster
  • Gluten, Lactose, Dairy & Soy Free
  • AMPiberry – for amazing energy levels
  • OxyGold – Enhanced Nutrients
  • High Energy release – to be victorious?.

3. Raw Protein Isolate

Raw protein isolate weight loss shake is the next best thing! this shake is one of the best products on this whole list for losing weight
Raw Protein Isolate truly is a wonderful product that will have you not only losing weight but losing weight fast!
it can take a lot of time to lose weight so why not speed things up with a rapid fat burner like Raw Protein Isolate, changes will not be isolated to your self with this product, because everyone will see your changes along the way!

that’s why it is not a good idea to isolate your self from this product, why wait for change? make the change! with Raw Protein Isolate

Key Factors:

  • Amino Acids
  • Alkalizing & Vegan
  • Free from Wheat, Dairy, Eggs, Soy, GMOs, Nuts &
  • Low Allergen
  • Low in carbs, high in protein
  • Nothing artificial, no added preservatives
  • high in all kinds of enzymes
  • Safe & healthy during pregnancy

2.  Skinny Protein by green tea

Skinny protein by green tea, is amazing just superb will just get straight to the key factor’s with this one, using fasting and meal replacement methods for a nice, quick and easy way to shred some kilo’s

Key Factors:

  • Complete in various amino acid’s
  • Free from Wheat, Dairy, Eggs, Soy, GMOs, Nuts & Low Allergen
  • Low in Carbs
  • High in Nutrients
  • High in Protein
  • Great Taste

so come get your hands on skinny and get skinny! you can be skinny! it’s not hard! in fact it’s easy with skinny protein by green tea! it’s not difficult to loose weight – at least not with this weight loss shake.
Next time you’re thirsty don’t drink a soft drink and put on weight.. drink some skinny protein by green tea and loose weight

Syntha

6 edge ultra premium protein by BSN; The one we have all been waiting for! Better than the rest, the best of the best therefor, get ready, get set, cause here we go! Syntha- 6 edge ultra premium by BSN..

I’ve decided not to say much more on this product because how effective it is.. I don’t want to go spoiling it for you, that would be like spoiling the effectiveness of a really good movie, just try it for your self and leave a review !

why not try it? why not try it now?


When you’re on the path to gaining weight, it can be very tricky.. For whatever reason you’ve fallen underweight, it’ll make it much harder to then gain weight again afterwards. There are a whole plethora of things to consider when trying to gain weight, and it can be hard to remember them all (I know this from experience) so I have decided to make up a list of the 10 most important (IMO) aspects of gaining weight.

The Ten Commandments of Gaining Weight

  1. Make sure to drink water after your meal.
    Water fills you up quickly and can makes it hard for your stomach to digest food properly. Therefore drinking water before eating will make it difficult to put on weight.
  2. Eat more, but eat smaller meals.
    Any time you get a chance, it can be helpful to have an additional meal or snack. E.g. toast, cereal, fruit or chips. Remember the rule; eat every 2 hours!
  3. Drink full-cream milk wherever possible.
    Full-Cream milk is packed with protein and calories, so drinking it whenever you are able to is a great plus when trying to gain weight
  4. Add in the occasional protein-shake.
    Protein shakes are exactly what the name suggests, milkshakes packed with protein.. There are many different types you can get, filled with all kinds of nutrients etc.. check out [aff link] to see which protein powder would best suit you.
  5. When eating meals, use bigger plates.
    It’s no lie that you can’t fit as much food on a bread and butter plate, as you can on a large serving platter, this is why we suggest using bigger plates when having meals, as the more food there is in front of you, the more food you’re likely to eat, and in turn.. the more weight you’re likely to gain.
  6. Don’t be afraid to eat junk food.
    This is a simple way to add in more calories to your diet, especially when you’re in a rush and don’t have the time to prepare a big meal. Also remember, thinner people can have more leeway with junk food as they have a faster metabolism.
  7. Supplement Creatine into your diet.
    The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight. Whats so special about Creatine? Well. One huge benefit of creatine is that it allows for your body to store water weight. This is allows you to gain those extra kilos of non muscle. We are 72% water as humans remember that.
  8. Eat before and after you sleep.
    Sleeping for 8-10 consecutive hours is exactly like fasting, therefor in order to gain weight and muscles, you must break it up (hence the name breakfast), by eating right before sleeping and eating just after you wake up in the morning.
  9. Eat your protein first and vegetables last.
    If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last. This method will make it a little bit easier for you to stomach your food.
  10. If you’re a smoker, cut down or quit.
    Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain. Cutting down will help also if you are actively dieting and exercising to gain weight.

Conclusion –

While it can be very hard to gain weight. It’s easy to remember the tricks to gaining weight with this list ! Utilize it to take your journey of gaining weight to the next level.

Image Attribution: https://pixabay.com/en/man-board-drawing-muscles-strong-2037255/


While the gym is not a fashion show, it definitely pays off to have some good gym clothes to wear when you go work out. Ill-fitting gym clothes can be a nuisance, if they’re too small, you may have trouble fully stretching your body.. If they’re too big, you may be contantly fixing them up etc – interrupting your workout. Womens Gym clothes can be hard to find.. but once you get them you’ll have yourself wondering where they’ve been your whole life.

It is not important what your gym clothes look like, but it is important how they fit and how they feel. Wearing the right gym clothes can add to mobility & confidence and assist you in certain weather conditions. Additionally, having the correct gym shoes for the type of exercise you’re doing can be extremely beneficial to your work out and your posture.

here are just a few pieces of Women’s gym clothing from Amazon.com – sporting low prices, free shipping on some items and a huge variety of items you just can’t go wrong with Amazon.com

Tops –

3 Pack Compression Base Layer Dry Fit Tank Top – $20 – $30

Shut up and Squat – tank top – $6-$10

Pants –

Slogan Leggings – $5 – many more options and colours

Yoga pants – $10 – $30

Check out our post on good gym shoes for more.