Muscle Chow and a 300 Style Home Work Out

Who ever said that nutritious food can't be appealing? I've provided a list of a few muscle-building, sandwiches that taste great and pack a flavourful kick. I've also included a short list of high-intensity at home workouts that are instrumental in burning fat and packing on good ole muscle.

MUSCLE CHOW

Bison Burgers
- I recommend picking up a 4 pack of Bison burgers from Trader Joes. This will set you back around 5 bucks. Bison is a very lean, red meat that is crammed with protein. Due to it's low fat content, bison must be grilled for a shorter period of time than most red meats to avoid burning the meat. The Trader Joes bison is also grass-fed which means that it has a higher concentration of omega-3's than grain-fed bison and also has noticeably less fat content. You also need half an avacado, some alpha alpha sprouts and an egg.
-Add a grilled bison burger to 2 slices of 100% whole wheat bread (I recommend Miltons or Orrowheat).
-Grill an egg and throw on top of the bison, along with half a sliced avocado and some alpha alpha sprouts.


Mediterranean Turkey Wrap
- Grab a pack of lean turkey patties from Costco (about 10 bucks for a pack of 10), a tub of plain hummus (5 bucks from costco),pita bread and red onions.
- Grill the turkey, and then break up into bite-sized pieces. Meanwhile,grill the onions in a separate pan.
- Throw the grilled turkey and onions on top of the pita and smother with hummus.

Salmon Burgers
-Grab a pack of trident salmon patties from Costco(12 bucks for a 10 pack), 100% whole-wheat bread, sun-dried tomato pesto (Trader Joes has some great pesto for a few bucks) and some lemon juice.
-Bake or grill the salmon and neatly place it on a toasted slice of bread.
-Smother with sun-dried tomato pesto and a few drops of lemon juice.
-You've created a gourmet, muscle-building meal that taste incredible and will help build muscle!

It seems that as we age, the scope of our responsibilities broaden, and the amount of time that can be devoted to exercise radically diminishes. Unfortunately, there aren't 30 hours which somewhat limits leading a well-balanced life that involves work, studying, exercise, religious obligations and of course time for family and friends.

I've included a few exercise routines that can be done in the comfort of your own home. These may be really beneficial for those hectic days when you don't have the time to go to the gym . Some of these exercises aren't easy, but they are effective. There aren't any short cuts here. If you want to see results, then you have to exert real, hard work and that's true for almost anything in life. I created my own name for some of these modified routines. Good luck!

The Money-Maker:
I call this exercise the money maker because it's really effective at revealing the money-maker region, also known as the inguinal crease. All you need is a pull-up bar or any makeshift object that can be used as a pull-up bar. I've used everything from a tent pole to a sturdy door frame.

(i) Place both feet and hands on the ground, with your body being parallel to the ground and your arms being exactly perpendicular to the floor.
(ii) Keep your hands in the same position and then kick back to position yourself in a push-up postion. This must be done in a clean, motion.
(iii) Do a push-up
(iv) Arrive back at (i)
(v) Lunge up in the air and grab the pull up bar, again in one, clean motion.
(vi) Do a pull up or chin up
(vii) Drop to the ground and repeat.

I recommend performing sets of 10 reps. Do as many as you can, but I'd advise attempting at least 10 sets. This is great workout that features a nice blend of body-resistance training and cardiovascular exercise.

Double-Clapping-Decline Pushup:
All you need is virtually any object that you can steadily position your feet so they are at a greater height that the rest of your body. Place your hands on the ground and keep your torso straight so you are in a push-up position, with your torso forming an angle with the ground. I recommend forming an angle of at least 45 degrees.
(i) Push yourself up into the air and clap twice
(ii) Quickly place your hands back on the ground in a push up position by the time you've touched the ground.
(iii) Repeat. Again, I'd recommend sets of 10.