Acai Berry dieting exercise weight loss

Great Muscle-Building Smoothie Recipes

Smoothies are efficient and delicious way to pack a whole load of nutrients into your diet without having to sit down at the dinner table for a huge meal. Many of us looking to build muscle or loose fat simply don’t have the time to prepare and cook complex hot meals so throwing together a few nutritional heroes into a blender is the next best thing. I often like to drink smoothies at breakfast time as this tends to be the time of day when I’m in a mad rush to get out the door and on my way to work. Smoothies are incredibly versatile however and can be made and consumed easily at home, in the office or in the gym.

Here are some delicious easy recipes to get you on your way to smoothie heaven.

Mango-Blueberry Freeze

This a a great smoothie for the morning, the blended frozen fruit really gives you a wake up call and the oats provide slow releasing carbs that will keep you full all morning.


50g Frozen Mango

50g Frozen Blueberry

75g Oats

1 Scoop Vanilla Protein Powder

250ml Semi-Skimmed Milk

Simply throw all the ingredients in a blender for seconds until you get a smooth, consistent paste. This should be thin enough to drink straight from a glass but thick enough to eat with a spoon if you wish. The sweet mango and tart blueberries compliment each other perfectly giving just enough sweetness to enliven your taste buds first thing.

Choco-Coffee Comforter

Imagine the situation, you invite all your friends around to watch a film, they come baring fatty, salty snacks and sugar-laden buckets of fizzy drink. You want to dive in but your guilty conscience gets the better of you, what can you sit down with and enjoy while your friends gorge on their calorie packed snacks? The Choco-Coffe Comforter may be your answer!


2 Tablespoons Coco-Powder

2 Teaspoon Instant Coffee

2 Bananas

1 scoop Chocolate protein powder

250ml Semi-Skimmed Milk

Whizz this lot up and you will be rewarded with the most divine tasting chocolately, coffee-y concoction that just melts in your mouth. If this is too thick for you simply adjust the amount of milk you add. You could even make this into a hot beverage by adding some boiling water. Present this in a nice glass, dust it with some coco powder and a couple of chocolate drops and you will have an evening treat to make your chip n dip scoffing friends green with envy!

Joe is an avid health blogger who currently works for a van leasing firm.

Acai Berry dieting exercise weight loss

A Plan for Quick Weight Loss

Everyone wants quick weight loss, and if they don’t get it, many people give up altogether. It doesn’t make much sense when you think about it. Let’s say you want to lose 30 pounds. If you can do it fast, it might take you a week to lose 3 pounds. In 10 weeks, or about 2 and a half months, you’ll reach your goal, but losing that much is too difficult and you might give up after a few weeks. On the other hand, if you give up after 2 weeks because you only lost a pound each week, you might spend the next 18 weeks doing nothing, or gaining weight. If you kept at it, you’d be down to your desired weight. The truth is, if you want to lose weight, you will have to continue eating healthy and living healthy to maintain it. You can get quick weight loss, but fast or slow, you need to follow a plan.

There are lots of weight loss plans on the market. The best one is going to be different for you than for someone else. Look for an eating plan you can follow. Ease into it slowly. For example, if you are going low carb, eat fewer carbs in week one and decrease carbs and sugar little by little each week until you are at a good eating routine. It will slow down results, but it will solidify them as well. It will make a plan for you that is easier to follow.

Ease into exercise as well. If working out 2 hours a day everyday is too much, which it probably is for most people, start working out for 20 to 30 minutes three times a week. Work up to 6 days a week rotating strength training with cardio. Including both types of exercise will get you the best results.

Don’t be afraid to change your plan as necessary. Sometimes a plan looks great on paper, but in practice, it’s too hard to follow or doesn’t work. Change things here and there, but only to help you. Don’t start including a daily donuts for breakfast just because you like donuts. Have a doughnut once a month to keep from depriving yourself. Hopefully, you’ll get to the point where you don’t need that doughnut anymore.