How to Build Muscle as a Vegan or Vegetarian

Female hands holding red heart, Love concept for valentines day with sweet and romantic moment

Article by Wesley Virgin

Many people associate meat with the protein necessary for building muscle and achieving fitness goals. This has Justify many vegans and vegetarians wondering if they can achieve their goals while remaining consistent with their chosen diet. While it is true that meat contains a more complete collection of amino acids, it is still possible to achieve your fitness goals as a vegan or vegetarian by eating the right types of protein sources.

Good plant-based protein sources include quinoa, tofu, and buckwheat. These foods may not be complete in amino acids like fish, meat, and dairy, but they still contain good amounts of the nine essential amino acids. In addition to these foods, you can also use plant-based protein supplements and powders to get your required supply of protein for building muscle.

However, you should also be aware of the risks associated with protein powders before adding them to your diet plan. Protein powders may contain unhealthy ingredients such as added sugars and calories, which may even cause weight gain if consumed in unhealthy amounts. Protein powders are also difficult to regulate, so there may be toxins present in some protein powder products, though this is an exception rather than the norm. Be sure to do your research and ask your nutritionist or trainer before adding protein powders to your diet.

Other good plant-based protein sources include peanut butter, nuts in general, beans, and oatmeal. Keep in mind that you’ll likely have to eat more than 3 meals a day to get the right amount of protein for higher levels of muscle growth. You can space out meals throughout the day while eating in smaller portions for the best results.

About Wesley Virgin

Wesley Virgin is a serial entrepreneur and personal trainer who has achieved success through his multiple exercise e-books and programs, including the popular Fat Diminisher System. Wesley Virgin is also the owner of WV Media and a participant in multiple other business ventures.

The benefits of drinking tea

According to Generation Tea, Tea has been consumed for centuries to revive the body and mind. However, researchers now know that drinking tea regularly can improve one’s health and well-being. Although all teas come from the Camellia Sinensis plant how they are processed changes their taste, color, and health benefits.

Freshly brewed tea has many phytochemicals that contain antioxidants that help the body fight against free radicals. Ready-to-drink teas, on the other hand, will have fewer antioxidants while containing high levels of sugar which outweigh the health benefits of tea.

A person who regularly consumes tea will have better blood flow, due to less fat build-up in their blood vessels and around their abdominal organs. Additionally, tea drinkers will have a reduced risk of cardiovascular disease and increased metabolism.

Although tea contains caffeine it is half the strength of a regular cup of coffee, making it a healthier option for those who are caffeine sensitive. To reduce the adverse effects of caffeine, limit tea intake to 3-4 cups a day. Those who suffer from insomnia, gastric ulcers, high blood pressure, or heart disease should limit their intake of tea and other caffeinated beverages. Moreover, those who are iron deficient should drink tea after meals as the tannins in tea can reduce iron absorption.

Consider drinking different types of teas as they can help the body absorb a variety of antioxidants, you can Buy Antique tea or any other variety as long as it matches for antioxidant profile you are looking for. Choosing unsweetened, freshly brewed teas will increase the health benefits of drinking tea while promoting overall health.

CBD’s benefits for pain relief

Article by Express CBD Store.

For some people, pain is not a momentary discomfort that soon goes away, but an everyday occurrence that shows no signs of stopping. Some might feel it in their inflamed joints, while others might feel it elsewhere. In all cases, they’d do anything to get some relief.

If you suffer from arthritis or chronic pain, CBD could provide that extra bit of relief that helps you get through your day. All you need to do is to put a few drops of CBD oil under your tongue or rub some CBD-infused lotion or cream on your painful joints.

Preliminary studies have showed that CBD suppresses inflammatory and chronic pain in animals, and that CBD might be just as effective as opioids in relieving pain for humans. There is also anecdotal evidence that CBD makes a huge difference in relieving some users’ chronic pain.

The problem with opioids is that although they are effective, they can also be addictive. Taking too many opioids can result in patients forming a drug dependence or taking them to get high. In contrast, CBD is considered safe, non-addictive, and not liable to be abused by users, though you do have to be aware of the potential side effects, such as fatigue and/or digestive issues.

While CBD is generally safe on its own, the Arthritis Foundation suggests talking to your doctor before using CBD for arthritis pain relief, as it might react to some of the drugs commonly used to treat arthritis, such as Aleve or Celebrex.

Express CBD store  offers CBD and Hemp based products such as CBD Oil and Hemp Water. CBD has been shown to have many health benefits.

Determining your Body Type

Before embarking in an elaborate workout plan, it is important to know your body type. Most people already have a vague clue of the category in which they would fall. Factors such as easily taking on weight or difficulty in bulking up are good giveaways.


However, to be on the safe side, it is important to counter check that information. Here are the 3 main body types that people generally fall into. Keep in mind that you might fall in between those types, and that would be perfectly normal.


These are usually thin individuals with long limbs and small joints. They are often blessed with a rather weird quality which makes it easy for them to lose fat. Naturally ectomorphs will require less cardio to get in shape.  However, gaining muscle is hard for ectomorphs. Some even have have to abandon cardio training to concentrate on strength to stand any chance of bulking up.


Mesomorphs are naturally muscular and tend to gain muscles, as well as lose fat, easily. No wonder this is considered as the most lucky body type. Since they already have a natural balance, mesomorphs may alternate cardio and strength to achieve desired body shaping results.


Endomorphs are characterised by their wide clavicles and blocky look. They gain fat easily and have a harder time losing them. This means that endomorphs need to do quite a bit of cardio before seeing any fat loss. As for bulking up, it will only be possible if the cardio sessions are continued.

The Ephedra-Free Myth

fatburnerThe simple fact is there is NO evidence for the safe use of ephedra or ephedrine or the so-called ephedra-free products.

Beware of websites that try to tell you that these “natural” stimulants are safe – there is simply no scientific data to support such a claim.

The Rand Report on the ephedra controversy commissioned by the FDA states that not one single published Scientific Research paper has studied ephedra or ephedrine for more than 6 months.

You can read the report at:

This means that no one knows what is safe and what is not safe over long-term use.
I must repeat – do not be fooled into thinking that ephedra-free products are safe because they are natural. If it is a stimulant of any type… stay away!

What this all means to you is that you are a guinea pig if you use any of these type of fat burner supplements. There is a better way for fat burners then using stimulants!
If you are still willing to risk your health then understand that the limited effectiveness of ephedra and ephedra-free products!

“Effectiveness of ephedra-based products are minimal”

The Rand Report states the effectiveness of these ephedra-based products are minimal at best with huge risk factors :

  • Heart attack
  • Stroke
  • Heart palpitations
  • Psychiatric
  • Upper gastrointestinal effects
  • Symptoms of autonomic hyperactivity such as tremors
  • Insomnia

Did you get that – these fat burning supplements do work – but only barely!

Okay, enough of my preaching – hopefully you see the dangers of ephedra-type supplements as your primary strategy to fat burning.

I sincerely hope that I was able to shed some light on the mystery of fat burners!

The next Fat Burning myth to discuss is the muscle and high intensity exercise myth.

The Ultimate Fat Burning Strategy

Article written by Free weight loss guide blog

fatburningstategyThe basic scientific truth that no one seems to talk about is that your body has two energy sources it can choose.
To keep the science lingo to an absolute minimum – I refer to these 2 primary energy sources as sugar and fat.
Ultimate you have a choice to burn fat or burn sugar – as a primary source of your energy.
It is a choice you make through the way you choose to:

  • Think about life
  • Train and experience movement
  • Eat and feed your body, mind and spirit

Technically you will always be burning sugar and fats at the same time – the real question is what is your PRIMARY or dominate source of energy.

Fat or Sugar?

When I work with my clients I ‘m always talking about fat-burning or sugar-burning as though they are exclusive and I will do that throughout this website for the sake of convenience.

But, please take note what it really means – when I say you are a Fat Burner, what I am saying is that your body’s favorite type of energy is FAT!

Naturally, the next question is how do you know if your body is burning sugar or fat?

Well, technically you can always go to an exercise physiology lab using scientific analytical equipment – but that simply is not practical.

Ideally you should be able to complete a self-check or scan and establish a sense of what fuel your body is burning.

An effective skill to learn is to listen and understand your body’s messengers.

According to fitness & nutrition expert Caroline Smith, these “metabolic messengers” can give you clues about what energy source you are using.

During exercise there a specific:

  • Auditory
  • Visual
  • Breathing

pattern clues that will tell you exactly whether you are burning sugar or fat.

The real advantage of training your body to burn fat is being able to do so at rest or any time after you exercise.

This is the component that is often missed by advocates of high intensity training.

They often speak of ‘metabolic activity’ after exercise and point out that the more muscle you have the more calories you burn.

What they don’t say is what kind of calories do the muscles burn during rest? Is it fat or sugar?

Without the science lingo I will attempt to give you a story about what happens with high intensity training and your metabolism.

It is true that you will burn more fat and total calories per exercise session if you work at a higher intensity.

But the real question for weight management is:

– What is the total number of calories burned in each day?

– What is the main source of energy during exercise?

When you train at high intensities you utilize your sugar stores for energy.

And when you do that, you need to feed your body sugar to replace these emergency energy stores in your muscle and liver.

When you finish your workout your body will be craving sugar, so you feed it sugar –

  • Bananas
  • Apples
  • Gatorade
  • Powerade
  • Powerbars
  • Balance Bars

are all sugar based foods and drinks that people commonly use during and after a high intensity workout.
And when you eat sugar, you set up a vicious cycle “sugar begets sugar”! When you eat sugar you need to keep on eating it!
Imagine all the insulin that pumps into your body every time you eat sugar. Is there any wonder that Type II diabetes is such a problem in America!

“Go Hard or Go Home” and “Faster and BIGGER is Better ! 

These are the North American cultural messages about exercise and they are dangerous!
Do you know what insulin does beside regulate your blood sugar?

It promotes fat storage of the extra sugar that you do not need. Then you add the high intensity stress component and increase cortisol release for even more fat storage.

So, what you have is a recipe for fatness!

Many of my clients complain that they exercise and exercise hard, but never seem to loose the fat! This is why – they are caught in the FAT – TRAP induced by a body craving sugar as its fuel.
Okay, let’s return to the post high intensity exercise scenario I was describing above…

…the next day you repeat – you rush to the gym, complete a high intensity exercise routine, and feed the body sugar.

What do you think a fat burner supplement will do for a sugar burner?

A Sugar-Burner’s body is completely confused – a fat supplement is working against the way you are training your body!