The Hugh Jackman Workout


The X-Men series wouldn’t have been the same without Wolverine, played by none other than Hugh Jackman. No one doubts that right from the time he bared his ‘adamantium’ claws for the big screen in the first installment of the X-Men, women swooned and men burned with envy, and a new star was born.

Yet he had to punish himself by working out in order to get that great body that catapulted him to fame, and so here is the Hugh Jackman workout that helped him get that amazing body for the X-men movies:

Day 1 – Chest

  • Incline Dumbbell Press (4 sets into 12,10,8 & 6 reps with increasing weights)
  • Bench Press (4 sets into 12,10,8 & 6 reps with increasing weights
  • Cable Crossover (4 sets into 15, 12,10 & 8 reps)

Day 2 – Back

  • Pull ups (4 sets into 15, 12,10 & 8 reps)
  • Dead lifts (4 sets into 12,10,8 & 6 reps)
  • Cable Rows (4 sets into 12,10,8 & 6 reps)

Day 3 – Legs

  • Leg Extensions (4 sets into 15, 12,10 & 8 reps)
  • Leg curls (4 sets into 15, 12,10 & 8 reps)
  • Leg Press (4 sets into 12,10,8 & 6 reps)

Day 4 – Shoulders

  • Lateral Raises (4 sets into 12 reps)
  • Bent Lateral Raises (4 sets into 12 reps)
  • Military Press (4 sets into 12,10,8 & 6 reps)

Day 5 – Arms

  • Dumbbell Curls (4 sets into 12 reps)
  • Barbell Curls (4 sets into 12,10,8 & 8 reps)
  • Single-Arm Preacher Curls (4 sets into 12, 10, 8, 8 reps)
  • Single Arm Triceps Extensions (4 sets into 12 reps)
  • Skull Crushers (4 sets into 12,10,8,8 reps)
  • Triceps Rope Pushdowns  (4 sets into 12 reps)

Day 6 – Flexibility

Exercise routine in Pilates, Yoga and so on and so forth

The Best Biceps Exercises


In order to get bigger, fuller and more defined arms, it is vital that some direct exercises and some compound exercises are combined. This is the only sure way of gaining bigger biceps. Furthermore, you shouldn’t concentrate on the arms too much. You don’t need to have a biceps-only days since there are so many exercises that work the biceps along with working other body parts. Here are the best biceps exercises.

1. Standing Barbell Curls

Some people don’t realize this but the standing curl is one of the few compound biceps exercises. This is truer when you are lifting a serious weight on the bar. This sort of curling uses all the muscles of the arms, forearms and the triceps along with engaging the biceps beautifully. You can get started on the standard 45 pound barbell. Ideally, your hands should be positioned firmly with your palms facing upwards. The arms don’t need to be beyond the shoulder width and you should allow your arms to hand besides you. The bar should be placed in front of the hips. When starting to lift the bar, tuck-in your elbows and try never to move them during the exercise. When curling the bar, the target should be to curl the bar up to your chin. The bar shouldn’t be bouncing off your hips and neither should it be slamming against your chest. To add variations, you can use wide grip and medium grip barbell curls.

2. Hammer Curls

The Hammer Curl is a traditional and respected biceps exercise that can help you develop your forearms and bi’s tremendously. This is better done if you are seated on a firm bench, just on the edge, i.e. seated with minimal back support. Your two dumbbells should be hanging from each hand, to the side, with your arms straight and the palms facing inwards, i.e. towards your thighs. The vertical section of the dumbbell should be held parallel to the floor and when you start to raise the dumbbell, the movement should resemble hammering a nail with a hammer. The idea should be to raise the dumbbell high with minimally moving the elbows. The flat end of the dumbbell should ideally come very close to touching your shoulder.

3. Dumbbell Curls (with Alternative Rotations)

This is one of the simplest, most commonly seen biceps exercises that can be seen in nearly every gym across the world. However, not many people realize that they are often not using the right way of curling. Firstly, instead of curling simultaneously, alternative curling is much more effective. This helps you focus on each arm individually. You need to grab a pair of dumbbells, where you feel that doing ten or so reps would be a challenge. Hold the dumbbells at your sides, grasping them firmly. Let your arms hang. The weights should be facing your body. Keep the elbows tucked when you are about to start curling. You need to start curling with the dumbbells in the hammer-shaped stance. Now, as you are about to complete the hammer curl, start to rotate it, i.e. as you are nearing the end of the movement, your palms should start coming upwards and start turning towards your head. This is how the curl is done and it helps to work the entire arm. Ensure that you don’t sway much as you need to generate the power from your arms and not your back or hips.

4. Supinated Bent-Over-Rows

This is one of the most serious biceps gainers that is practiced and recommended heavily by powerlifters and gym-worshipping guys. This is mainly because the supinated rows allow you to lift beyond what you can achieve doing simple or hammer dumbbell curls. The movement of straight bar rows in the supinated position might seem to be working the back muscles and largely that is the case but it also work heavily on your arms, particularly the biceps. You need to get started by grabbing a loaded bar using a supinated grip, i.e. where your palms are facing up and your hands are spread shoulder-width wide. You need to bend you upper body, parallel to the floor when holding the bar with your elbows slightly tucked in. The row is actually quite simple. You merely need to let the bar hang and then bring it back to your abdomen. You can allow the bar to touch your abs on the way up.

5. Close-gripped Chin-ups

Putting on more mass on the biceps is one of the commonest gym goals and for making it come true, there is nothing better than doing insanely high number of chin ups, a couple of times a week—the close grip version. The reason to use a close grip is very simple. By keeping your hands closer than usual, you are engaging more focus on the biceps for lifting the bodyweight. This means that you are combining a compound exercise along with a bicep curling movement! Close-grip chin-ups are the building blocks of many bicep-heavy bodybuilders. You need to locate a straight bar that can be comfortably reached from a standing position. The grip should be underhand or supinated grip, i.e. your palms should be facing your body. Keeping your hands about 6-inches apart is recommended. You can induce more variations by doing weighted chin-ups where some weight is tied to your feet. You can also place a dumbbell between the ankles or tie a weighted belt to your legs. The weighted belt should have a loop on one end where you can engage the hook of a chain or add some weight. You should aim to chin-up over the bar since this is the conventional way of completing a chin-up rep.

Foods High in Iron


So is flesh tougher than steel? Er, iron, I mean. That’s what the wrestling fans think whenever these gargantuan individuals bring down the ring every once in a while. No matter which civilization you pick, the metal ‘iron’ is a symbol of strength, vitality and power. The very reason why strong men are often associated with this commonly- known metal…

Yet it is no different when it comes to the compound known as iron and which is needed by the body (in the form of hemoglobin) in order to carry oxygen from our lungs to the tissues, and the lack of which causes anemia. In matters of weight loss, it is vital to consume appreciable amount of iron as this produces more red blood cells that will burn calories and fat as well.

Another big plus with consuming foods with iron is the fact that you tend to be more active as opposed to not having iron- rich foods at all.

So here is a list of foods high in iron:

#1: Dried herbs

Perhaps one of the most longstanding uses of these herbs has been for medicine, thanks to high nutrient content that is available in these herbs. Amongst the lot, Dried Thyme contains the most Iron which is almost 124 mg per 100 g serving. Parsley, Spearmint, Black pepper, dried Oregano, Coriander, Basil and Terragon are also among the dried herb that contains Iron in substantial quantities.

#2: Chocolate and Cocoa powder

Pure cocoa powder will give you the most iron at 36 mg per 100 g while unsweetened baking chocolate will give you 17.4 mg per 100 g.

#3: Liver

Considered a cure for anemia, all forms of animal liver provides a good amount of iron with Duck liver at about 30.5 mg per 100 g amongst the lot.

#4: Mussels, Oysters and Clams

Shellfish that has recently been in the news is normally eaten in several forms. Amongst the lot, clam provides 28 mg per 100 g serving while mussels give about 6.72 mg per 100 g serving.


The Best Neck Exercises

Here are a few of the best neck exercises to build a thick, strong neck.

1. The Neck Bridge

The Neck Bridge is counted among the most effective of neck exercises. For doing this, you need to get started by positioning yourself on the floor. Here, your feet and hands should be planted firmly on a gym mat or the floor. Once, in this position you need to position your head on the floor and try to roll your head upwards and then backwards and then, a bit to the side, using your neck for propelling the motion. Ensure that you don’t force the movement when attempting this exercise for the first time as it might induce an unwanted injury. This exercise needs weeks of practice to get the movement right and to see the visible gains.

2. Manual Resistance Neck Exercises

Manual resistance exercises for the neck are regarded as the simplest of neck exercises that most people can attempt, i.e. whether you are new to the gym or a seasoned trainer. Ideally, this exercise should be done with a training partner. However, this is not a limitation. You can do this on your own by putting your hands on the head and pushing the head but while doing so, you use your hands for creating the resistance, i.e. trying to stop the movement of head in a minimal way. While doing so, you should be trying to use your neck muscles for keeping the head straight. The same needs to be done for doing resistance training from the side of the neck wherein your push creates the force that needs to be resisted thereby inducing contractions within the neck muscles. Initially, you might find it difficult to get the movement right since most starters in the gym don’t have strong neck muscles. However, over a period you will find it easier to do more reps and add more pressure on your head. This is the best and easiest form of resistance training that needs minimum support or guidance and can also be done after a strenuous workout session.

3. The Neck Harness

For executing neck harness exercises, you need a typical kind of training equipment that is not too expensive, i.e. a neck harness. Usually, gyms have it but if your gym doesn’t, this is something that you can invest in and use for years. When trying this for the first time, it is advisable to start with a much lower weight. The harness is attached to the upper part of your head. After doing this, you need to sit on a bench as you slowly lower your head, aiming to make your neck just about parallel to the shoulders. This is your stop position. From here, you need to raise your head upwards.

4. Barbell Shrugs for Your Neck

Yes, most people related the Shrug with shoulder exercises but the fact remains that shrugs are one of the best neck exercises too. The movement in a shrug hits your neck muscles almost in every possible way. When you move to shrugging some seriously heavy load, making some notable neck gains will not be a struggle. For doing the neck shrug, you need the usual 45-pound barbell that you should grab about at your shoulder’s width. You can try slightly farther spread grips also. Check your stance—it should be about shoulder-width apart at the time of un-racking the barbell. Now, raise the barbell slowly as if you are shrugging it.

5. Make Your Neck Thicker with Upright Rows

If you want to hit your traps right in the middle and make appreciable neck gains, then there is no escaping Upright Rows done with progressively heavier weights. Those who have moved on to heavier weights in doing rows too soon or done it with the wrong posture might complain of rows hurting their rotator cuffs and causing pain. However, this is still among the most recommended exercises for building-up the mass in and around the neck. You can use the 45 lb barbell when starting your shrugging regimen and gradually make the bar heavier. You need to grab the barbell at about your shoulder’s width. Your palms should be facing outwards. Now, you need to raise the bar upwards, i.e. towards your neck. While doing so, ensure your elbows are bent outwards. When you are a few inches away from the neck, slowly lower the bar towards its initial/ starting position.

The Best Shoulder Exercises

Shoulders are hands down one of the hardest muscles to build, they are injury prone and require a lot of care during the workout. Here is a list of the best shoulder exercises I could find:

1. Hang Clean & Press

This is regarded as the king of all shoulder exercises that ensure greater muscle mass development apart from defining the shoulders. Hang Clean is quite similar to High Pull—a rather robust exercise that in itself resembles the Upright Row a lot. Further, if you can do the press without hesitating too much, you can use the momentum for greater stretching that is in turn needed for better reflexes to press upon more weight than that is possible from rising from a dead stop position. However, using the momentum during the Hang Clean is not easily learnt and needs some degree of training. The press is a bit hard because it also involves a bit of push that uses the legs apart from other joints that is necessary for creating the bare minimum momentum.

This exercise is not designed for any particular kind of physical training. The idea is to increase the overall gains and training intensity. The Hang Clean method is also called the Hang Clean & Press since its mixes the basics of Olympic lifting with the standard weightlifting techniques that includes a supportive form of pressing. It can be done using heavy weights that is required for developing strength or even with lightweights that is required for developing more power and speed. Please note that Hang Clean might not be recommended by every gym trainer and thus, not accepted as a part of standard bodybuilding methods but its utility for building muscle is well known.

Executing The Hang Clean & Press

Setting-up the Hang Clean & Press is undemanding. All you need to ensure is that an Olympic barbell is loaded with some weight. You need to position your feet accordingly, i.e. it should be able to support the bodyweight and the added weight. You should be standing in such a position wherein your hands are securely located on the bar and just about a bit beyond the realm of the outside shoulder width. Ensure that you keep your back flat and the chin upwards to dead-lift the weight in a standing position while the bar rests against the thighs—this is the standard starting position. Here onwards, you need to lower the bar to just about your knees, all the while maintaining minimal bending around the knees and waist.

This is just about the perfect way to execute a clean Hang Clean where you need to get the bar along your shoulders. Ideally, your ankles should be extended a bit, your knees flexed minimally, traps extended a bit and your overall body position will be something that is required when attempting the upright row, i.e. when trying to pull the bar upwards in a straight line with the goal of aligning the bar at par with your shoulders. When you have attained this stance, you have to rotate your elbows, i.e. under the bar so that they are in a catching posture in front of the shoulders, facing your chest and gripped upwards. Ensure that you bend your knees minimally to assist the catch and not fuel it.

Now, immediately press the loaded bar, attaining full extension and then lower the bar to your shoulders. Towards the end, the drop can be backed down to the thighs for completing the rep. Please note that the hang clean doesn’t offer a reverse curling option. This movement itself puts forth a combination of one-quarter squat, a bit of calf raise and some degree of shrug along with a 3/4th Upright Row. There are basic variations in this segment that include Variations: Clean & Press, Clean & Push apart from Hang Clean & Push.

2. Standing Overhead Press  (or the Military Press)

The Military Press is considered as effective as the Deadlifts, Squat and Bench Pressing in terms of one of the most effective and absolutely mandatory exercises that are recommended for all serious weight-lifters and those who want more gains in their gym routine. It is usually said that if a gym-regular is not Overhead Pressing, he/she is not ‘really lifting’—this underlines the Military Press being the ultimate Compound exercise that combines pressing and lifting for the shoulders.

Executing The Military Press Properly

You have two options for setting the bar. You either do this using the power rack or using the squat rack. The other option is to clean lift the weight from your shoulders by using a spotter for assistance. You should be gripping the bar about 2 to 3 inches a bit beyond the shoulder width. The starting stance is the weight resting on the upper chest and shoulder area. The bar should be pressed in front of the face and the elbows should be in a slightly relaxed lockout. You need to lower the weight with some degree of control, i.e. upon your upper chest for completing the rep and doing more reps. Ensure that you don’t bounce the weights off your shoulders and your legs too shouldn’t be thrusting along your legs or hips. This resembles a basic form of a Push Press that is quite good but this is the conventional Military Press.

Dumbbell Shoulder Press—Basic Variations You Should Know

Military Press presents basic variations like the:

Standing Military Press

Seated Military Press

Push Press-Type Military Press

Dumbbell Press-Type Military Press

Among these, the three most important variations are those of the Dumbbell Shoulder Press that has been explained in detail below.

Standing, One-arm Dumbbell Shoulder Press

This variation is recommended since it allows the exerciser to lift more and even alternate sides, combining speed with control. When in the standing position, you should clean raise both the dumbbells to the shoulder level. You need to lift one dumbbell at a time, i.e. the other should be resting on the opposite shoulder. When you are bringing down the first dumbbell to your upper shoulder level, your second dumbbell should have already moving in the upwards direction—there is no need to rest between the reps here.

Executing The Seated Dumbbell Press

Understand that when you are seated, you are generating more power with your legs and you are pressed against the bench which means you have added stability and strength. This means that you should be able to press more and for a longer period, doing more reps. When seated, you should rest the dumbbells on the knees so that the arms and shoulders get some recovery time. Now that you are ready, ensure that you use your legs for popping each of the dumbbells to the shoulders. Your feet should be flatly grounded on the floor for pressing both the dumbbells simultaneously. You should stop just a bit short of a full lockout of the elbows. Now, return the dumbbells to the shoulders for completing the rep. variations are rather limited here where you can try the standing version, i.e. the alternating, one-arm version that is a bit demanding for folks trying this variation for the first time.

Executing The Seated Arnold Shoulder Press

This slightly-awkward but very rewarding exercise is regarded beneficial since it works the front and sides of the deltoid muscles. You shouldn’t be using very heavy weights for this. This is because this regimen is more difficult than most of the other exercises wherein regular dumbbells or barbell presses are involved. There are very few variations in this niche that include the Arnold Shoulder Presses that are considered rather demanding for first-time gym-goers. These exercises are recommended for those who are quite familiar with shoulder exercises that include some degree of pressing.

3. Upright Barbell Rows

Upright Barbell Rows might be looked upon as very demanding exercise by some gym regulars but the fact remains that this is the most effective exercise for developing the upper shoulder muscles and exercising the rotator cuffs that is needed for developing some serious bulk around the shoulders. However, you should ensure that you don’t rotate the bar than the shoulder level. This is one of the most successful exercises for working the medial and outside heads of shoulders. The best equipment for this exercise is the Straight Bar or the EZ Curl Bar. Most gym trainers tend to prefer the EZ Curl. For this exercise you should stand up and grab the bar just about an inch lesser than the shoulder width. You need to raise the barbell in front of your body, just to the level of the shoulders or at the most, an inch above the shoulder level. Bend your elbows in the most minimal manner. The elbows should be pointing straight and the bar should ideally not cross the level of the chin.

Variations in Upright Barbell Rows

There are not many variations in this niche since the idea is not to induce too much pressure on the neck. Thus, you can try the following when attempting to try-out different combinations like:

Two-arm Upright Barbell Rows

One-arm Upright Barbell Rows

Wide-grip Upright Barbell Rows

Medium-grip Upright Barbell Rows

Close-grip Upright Barbell Rows

High-pull Upright Barbell Rows

Clean dumbbell Upright Barbell Rows

The most demanding of these variations is the High Pull Upright Barbell Rows that requires you to finish upright rows using more momentum. This is the same sort of power that is required for executing the Hang Clean regimen that is needed for pulling up the bar to the shoulder level. This extra momentum is generated via the extension of the ankles that is combined with some degree of shrugging the shoulders. This involves a ¼ squat that is needed for driving the bar further. Try not to pause too much when you reach the furthest point of the barbell’s rise.

4. Overhead Squats

Overhead Squats might sound rather demanding but these are rather easy to do once you get accustomed to it. This is very awkward when first seen or tried but it is ideally suited for building the stability in the shoulders. The name ‘Overhead Squats’ suggests that you might have to do some impossible sort of posturing that includes lifting weight over your head but the reality is that Overhead Squats use the strength of the legs and use a load that is much lighter than what is normally used for squatting exercises.

Executing Overhead Squats

For getting started with Overhead Squats, load a barbell using some light weights and this is ideally done on a power snatch that makes it easier to pick the loaded bar off the rack. For positioning the bar into the appropriate position, you can use the snatch grip that is essentially a wider grip that is as much as 1.5 feet beyond the width of the shoulders. You can also bend down to grasp the bar in an extra-wide deadlift kind of stance. Now, you need to Deadlift this bar into the conventional hang position using the hang snatch.  Slowly move your hands towards the snatch lockout position for which you need to perform a quick quarter squat for generating sufficient momentum. You can use whatever kind of snatch method that you think is compatible you’re your stamina levels but the goal should be to snatch the bar overhead and then catch it in the traditional snatch position.

Ensure that throughout this exercise your shoulder blades are moving towards each other and the bar should be located over your head and your ankles should be positioned straight under the bar. As soon as you attain this stance, execute a quick squat, all the while keeping the bar in a vertical position. Ensure that the bar eventually ends behind your head, i.e. when you are in the hole of the exercise and the shoulder blades should still be pinched together. Now as you stand up you would have completed one rep but don’t dare to drop the loaded until you have finished the set. Repeatedly, dropping the bar can use more energy than what is recommended just to get positioned for a set.

5. Lateral Dumbbell Side Raises

Lateral Dumbbell Side Raises are among the best of shoulder exercises for those who want to develop some serious muscle definition among their deltoids. However, this exercise is not mean for everyone, particularly not beginners. It is more recommended for folks who are looking for ways to further carve the overall shape of their shoulders and is thus preferred by seasoned bodybuilders. This exercise is regarded as the best for further defining the deltoids and inducing caps on the shoulders. Please note that this is not a compound exercise in any way. It is more like a distant equivalent of doing dumbbell curls using the shoulder muscles. This exercise is more ideally suited for those into bodybuilding than those who are seeking to increase their power-lifting performance such as those who are into strongman training or into serious, Olympic lifting.

Executing Lateral Dumbbell Side Raises

You need to stand up, holding a pair of dumbbells in your hands, with your arms pointing straight downwards, i.e. to the side. You need to focus upon using the maximum part of the medial delts, i.e. the side portion of the shoulders. Now, slowly lower both the dumbbells, slowing backing them down but not in such a way that neither your arms touch the thighs nor the weights hit your thighs. Ensure that your arms are never perpendicular to the floor—this is central to maintaining the tension among your shoulders. There are some basic variations when attempting Lateral Dumbbell Side Raises including the one-arm and cable-side Lateral Dumbbell Side Raises.

Hummus Calories

While the quest for the origin of hummus is still not known although it is considered to hail from the Middle Eastern countries, it’s versatility as a dip or spread has been known to pleasure the taste buds like no other, and what’s more – it’s healthy for you.

For the people who haven’t tasted this dip, the word ‘hummus’ is nothing but Arabic for the edible legume, chickpea although there are several other ingredients that are added to this delightful paste and which has become popular as a delightful snack.

With the main ingredient being cooked and mashed chickpeas along with Tahini, olive oil, lemon juice, salt and garlic, this dish is used as an appetizer where you use flatbread to scoop it and eat or even in the Middle Eastern snack known as ‘falafel’.

But is this tasty snack good for health, in terms of calories and the nutrients?

For a tablespoon of hummus, the number of calories is about 27 (roughly 200 calories for 100 g) while the nutrients that are present in the chickpeas (the major ingredient) are molybdenum, manganese, folate, dietary fiber, tryptophan, protein, copper, phosphorus and iron.

The ‘Tahini’ (another ingredient) also contains nutrients that are Manganese, Copper and Sodium, and Calcium, Iron, Magnesium and Zinc in smaller quantities. Nutrients such as Vitamins C, B6, E and K, Folate and Thiamin are also present in substantial quantities too.

Putting all these nutrients together into one delightful little snack packs a punch when it comes to nutritional content, and so here are some of the health benefits of hummus that should destroy the myth that tasty food isn’t necessarily good for you.

So, if you’re hungry and are looking for a nice little snack, hummus is the way to go!

The Ketogenic Diet Menu

Ketosis is a process in the body where it draws on the fat stored for energy as opposed to converting the carbohydrates that are a common nutrient found in the foods that you eat on a daily basis. The most body resorts to using the fat stored for energy, the more fat gets burnt!

This is the principle that the ketogenic diet menu is based on, which, simply put consists of foods that are high in fat, low in carbohydrates and moderate with protein content.

While it has used to treat epileptic children and can work well for patients with both Type I & II Diabetes, its primary purpose is to use the process of ketosis in order to help people lose weight.

But has it worked so far?

According to researchers, it has worked well for not only people who have been ill with the aforementioned diseases but it is an excellent diet for weight loss.

Some of the foods on the ketogenic diet menu that are high in protein include a variety of meats and vegetable salads, and it is said to benefit bodybuilders because of its high protein diet that intensifies their workout routine as soon as the ketosis process takes over.

Here is a sample ketogenic diet that you can follow if you are interested:

Meal – Breakfast: Use 15g coconut oil to scramble 3 eggs and frozen vegetables on a pan.

Meal – Lunch: Coconut milk smoothie with half a scoop protein powder, almonds and blueberries.

Snack: Almonds, a handful or two.

Meal – Dinner: Ground beef, 15% fat, fried in butter with vegetables on the side.

And if you still aren’t convinced about the health benefits of the ketogenic diet plan, then you could read more about this diet at this link.

The Tracy Anderson Diet

So what do Courtney Cox, Madonna and Gwyneth Palthrow have in common?

It’s the Tracy Anderson Diet which is taking Hollywood by storm, if you will, and all the aforementioned celebrities are dancing to the whims of a celebrated professional dancer from New York who had to take matters into her own hands in order to keep that perfect body by following a diet of her making.

While critics say that this diet is a dangerous one and which can lead to malnutrition, the reason for their scathing reviews is because this diet is a macrobiotic in nature, and is strict one at that which could have effects that could lead to extreme weight loss as well as anorexia.

It’s not surprising that being a woman herself, her objective was to find a way to stay slim that would be acceptable for every woman. But wait a minute – a thumb of rule is to not only focus on diet but to exercise as well, and this is what is making the Tracy Anderson Diet so popular.

Since the program is for about 30 days, the first thing that people who purchase her DVD will do is set their fitness goals and understand why it’s important to work towards them. Perhaps, another reason why this diet is popular is because it works as a platform for those who haven’t been too cognizant about staying in shape for some time.

And taking advice from a professional dancer seems to be the way to go because if there’s anyone who understands the challenges of staying in top condition, it’s this brand of people who have to work twice as hard as everyone else to find success.

Another element in this 30-day program is that there are different sequences of exercises that have to be performed for 10 days that will tone your body while not necessarily making you a bodybuilder. Again, this is another reason why this should appeal to people who don’t work out regularly.

Foods High in Protein

Almost any bodybuilder worth his salt will tell you that their success comes from the amount of protein that they include in their diet, and which is why whey protein is fast becoming a popular choice in the fitness community as the best way to achieve that 5-6 percent body level that is truly an enviable standard to meet.

For the rest of us for whom bodybuilding is not necessarily a passion or a profession, our approach can be in enjoying a balanced diet which has foods high in protein.

Of course, the function of this important life-giving nutrient is that its consumption results in greater body (muscle) growth and repair, thus being one of the most important nutrients to include in your diet if you want to build muscle and get that lean body to die for.

So here is a list of foods high in protein that might aid you with your fitness goals, if you are serious about following a proper diet and exercise routine:

Food #1: Cheese

Low sodium Parmesan cheese has the highest content of protein with 41.6 grams per 100 grams while regular whole Parmesan cheese comes second with 35.8 grams with a serving of the same quantity.

Food #2: Mature, Large Beans

Beans that get older seem to have protein content, and one such example is that of mature roasted soybeans which contains 39.6 grams of protein per 100 grams.

Food #3: Veal and Beef of the Lean variety

According to experts, lean cuts are often the best choice if you want to get the most protein from these meats. The top round of beef or veal gives you about 36 g of protein per 100 grams.

Food #4: Squash, Watermelon and Pumpkin Seeds

Both pumpkin and squash seeds contain almost 33 grams of protein per 100 grams servings while watermelon seeds provide a slightly lesser amount of protein at 28 grams.

Food #5: Turkey, Lamb, Pork and Chicken

Most of these meats in the lean variety offer at least 30 grams of protein per 100 grams of which chicken broilers are at the top with 32.8 grams and pork loin and chops at about 30 grams of protein.

Chris Hemsworth Thor Workout

Chris Hemsworth begins shooting for Thor 2 after favorable reviews this year, and already has to deal with the disappointment of not having Kenneth Branagh reprising his role as the director, which he was, in the first installment of the movie.

As much of a setback this is to his acting career as he might think, there’s something that fans around the world love, and that’s the body he developed in order to fit right into the role of the superhero “Thor”, that most of us have spent our childhood reading.

Although he might have had a great body, there was no doubt that he needed to bulk up a bit for the role of Thor, and for this, he enlisted the help of Michael Knight (David Hasselhoff can sport a grin now!) to help him build a lot more muscle while staying lean.

So without further ado, here’s the Chris Hemsworth Thor workout routine which was divided into two parts, and lasted for almost three months, and which he went through despite his busy shooting schedule:

Workout Plan Part I

Session One

Chest and Back exercises

  • Bench press
  • Bent-over rows
  • Weighted pull-ups
  • Weighted dips

Session Two


  • Squats
  • Deadlifts
  • Hamstring curls

Session Three


  • Weighted chin-up
  • Close-grip bench press

When it came to the number of sets and reps for the first four weeks, this was how it was done:

  • Week one – sets 4 reps 4-6
  • Week two – sets 4 reps 6-8
  • Week three – sets 4 reps 8-12
  • Week four – sets 4 reps 4-6

After this, the same number of sets and reps were repeated for Week five to eight.

Now, the second part was to remove any body fat that might have remained after the eight-week workout, and which was enough to give him that lean but muscled look:

Workout Plan II

Circuit One

Tabata-20sec on/ 10sec off

4 rounds of double Kettlebell squats

8 rounds of snatches

Circuit Two

Kettlebell swings

Two-hand swings for 30 seconds

Right-hand only swings for 30 seconds

Left-hand only swings for 30 seconds

Alternate swings for 30 seconds


5 right/ 5 left, 4 right/4 left and so on until 1 right/ 1 left

1 right/1 left, 2 right/ 2 left until 5 for each side

*NOTE: There will be no rest for this circuit.

Circuit Three

5 minutes of continuous Turkish get-ups

5 windmills per side

So, if you want to read more about the Chris Hemsworth Thor Workout, here is a link that you can get more information from.


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