Tag Archives: protein

Best Ways to Build Up Your Body without the Pain of the Gym

After what feels like the longest 8 hours ever at work, nothing will sound worse than the idea of 2 hours at the gym. Except maybe the huge dent it will leave in your pay packet.

However, there are loads of workouts you can do in the comfort of your own home or out in the big wide world, and without a treadmill in sight. There are also lots of natural supplements available too, to help optimise your performance.

We’ve compiled a list of the most effective ways to bulk up without a single trip to the gym, which even the exercise newbies amongst us can soon master:

1. The equipment-free six pack routine

There’s no excuse for skipping sessions with this one, as all you need to rely on is your body strength and weight. By combining a regime of press-ups, plank walk-outs, rolling and bear crawls, you can soon have the washboard abs of a god. Personal trainer Peter Parasiliti gives you the low-down on perfecting the techniques in this simple but effective workout.

2. Invest in a set of dumb-bells

Ok, I know we said we were aiming to keep the funds in our bank account, but a decent set of dumb-bells can be a really good investment in your goal for the ultimate physique. By mixing up a regime with a range of reps working on your chest, biceps, back and triceps, you’ll soon reap the benefits. Also with a combo of lunges and squats, dumb-bells can also be used to target leg muscle build-up. Aim for between 8-15 reps and between 2-5 sets working on each area, and you’ll soon see what we mean by investment.

3. Take up an alternative sport

If the idea of hitting the gym and weaving between sweaty men staring at themselves in the mirror as they lift fills you with dread, you could try a sport instead. And we’re not talking just football, cricket or basketball. There are thousands of sports out there that are more exciting, and provide a more intense workout. Search what’s available in your local area, and you could soon be kayaking, snowboarding, mountain biking or even scuba diving in no time.

4. Get out doors

Apart for being great for appreciating the wonders of nature, exercising outdoors has a number of benefits for both our physiques and our health. Especially at this time of year, going for a run in the cool outdoors has been said to improve your endurance rates, boost your immune system and increase your blood circulation; reducing your risk of heart disease. Going for a sprint in the cold can also help train your body to use oxygen more efficiently, and can therefore increase your speed and your general fitness, which will be great for your dumb-bell routine.

5. Don’t forget the importance of progression

Progression of the weight that you lift and the intensity of your workouts are crucial for muscle building. Pushing yourself that little bit harder at each workout can be anything from adding/lifting extra weight, an extra couple of reps or a few more minutes on the sprint. However, it’s important to realise your limit for a certain time, ensuring that you don’t cause an injury.

6. Find a good protein supplement

Using a whey protein supplement isn’t cheating; it’s a natural tool to aid you on your hunt to perfection. Find a reliable one and you will find your recovery time improves, allowing you to train harder and build more muscle at no extra effort to you. Proven to be 70% better than egg whites, LA Muscle whey protein is a one-of-a-kind supplement for this type of goal, and the best form of protein that your muscles crave.

Top 10 Homemade Protein Bars to Bulk You Up

Making homemade protein bars is the best way to keep your body bulky without hurting your budget. Aside from saving money, you can also control the nutritional contents of your workout snacks.

Are you ready to make your own protein bars? Here are 10 easy-to-follow recipes you can make yourself to sustain your body muscles.

10. Oxymoron Chubby Hubby Bars

Ingredients: Natural peanut butter, unsweetened almond milk, calorie-free sweetener, salt, stevia extract, oat flour, vanilla, brown rice, protein powder, chopped pretzels, and mini dark chocolate chips.

Cooking instructions: Mix the peanut butter, sweetener, almond milk, stevia extract, and salt in a bowl while protein powder and oatmeal on another. Combine the 2 mixtures together. Add chocolate chips and chopped pretzels. Finally, lay it on a pan and refrigerate overnight.

9. Blueberry Bliss Bars

Ingredients: Rolled oats, whole almonds, dried blueberries, pistachios, ground flaxseed, walnuts, pepitas, sunflower seeds, honey, unsweetened apple sauce, and almond butter.

Cooking instructions: Combine all ingredients except for butter, apple sauce, and honey. Add honey and apple sauce then mix it before adding the almond butter. Once done, transfer it on a pan for refrigeration.

8. Peanut Butter Pretzel Bars

Ingredients: Soy crisps, soy protein powder, powdered peanut butter, water, agave, chopped peanuts, chopped pretzels, and peanut butter chips.

Cooking instructions: Process the soy crisps first with the use of blender before mixing it with soy protein powder. Add agave, water, and powdered peanut butter then cook it on medium heat until boil. Put all remaining ingredients before pouring it on a pan for refrigeration.

7. Strawberry Bars

Ingredients: Freeze-dried strawberries, unsweetened shredded coconut, whey protein powder, vanilla, almond milk, and dark chocolate.

Cooking instructions: Process the strawberries and then add the whey powder, vanilla, and coconut before mixing it with almond milk. Pour it on a pan and refrigerate it until solid. Cut it into bars and cover it with melted dark chocolate.

6. German Chocolate Bars

Ingredients: Oat flour, soy protein powder, cocoa powder, pitted dates, pecans, shredded unsweetened coconut, brown rice syrup, vanilla, and salt.

Cooking instructions: Mix the ingredients except for brown syrup, vanilla, and dates. Once done, add the remaining ingredients. Lay it on a pan before storing your homemade protein bars in the fridge for 5 days.

5. Ginger Vanilla Crunch Bars

Ingredients: Butter, maple syrup, coconut milk, vanilla protein powder, protein cereal, oats, chopped almonds, sunflower seeds, finely chopped ginger, and shredded coconut.

Cooking instructions: Melt the butter on medium heat and then add the maple syrup, coconut milk, and protein powder. In a separate bowl, crush the protein cereals into smaller pieces before adding oats, sunflower seeds, almonds, and ginger shreds. Combine both mixtures in a single bowl and transfer it to a pan for refrigeration.

4. Quick ‘N Easy No-Bake Bars

Ingredients: Oat flour, whey protein powder, rice crisp cereals, salt, almond butter, maple syrup, vanilla extract, mini dark chocolates, and coconut oil.

Cooking instructions: Combine the flour, rice crisp, protein powder, and salt in a bowl before adding almond butter, vanilla, and maple syrup. Place it on a pan and store it in the fridge. Once solid, cut it into bars and cover it with melted dark chocolate.

3. Fudge Brownie Chocolate Bars

Ingredients: Black beans, cocoa powder, chocolate protein powder, salt, honey, stevia, coconut oil, vanilla extract, baking powder, and chocolate chips.

Cooking instructions: Preheat your oven to 350° F while processing all ingredients in a blender except for chocolate chips. Add the chocolate chips and stir it well before pouring on the pan for 16-minute baking. Once done, store the fudge brownies in the fridge overnight.

2. No-Bake Almond Fudge Bars

Ingredients: Oat flour, quick oats, vanilla protein powder, crispy rice cereal, almond butter, honey, vanilla extract, and chocolate chips.

Cooking instructions: Mix the quick oats, flour, rice cereal, and protein powder in a bowl and set it aside. Melt the almond butter over medium heat and add the honey. Mix it with the dry ingredients in the bowl and transfer it on a pan. Store it in the fridge and once solid, cut it into bars and drizzle the melted chocolate chip on top.

1. “The Best” Homemade Bars

Ingredients: Chocolate protein powder, oatmeal, natural peanut butter, honey, milk, and crushed peanuts.

Cooking instructions: Mix everything except for crushed peanuts. Form the mixture into bars and roll them on crushed peanuts before storing in the fridge for an hour.

You can create your own oat flour by processing regular oats in the blender. You can increase the amount of stevia extracts as well, instead of adding sweeteners for taste. Follow these recipes and you will always have delicious workout snacks with you.

If you find yourself lost while making your homemade protein bars, then please send us your inquiries and suggestions on the comment section below.