How Much Is Too Much Protein?

Let’s start by figuring out what are proteins? Proteins are large molecules made up of smaller molecules called amino acids. There are twenty different types of these acids used to make protein. When you eat protein, your body does a breakdown of these amino’s and sends them where your body is in need of them the most. Protein’s main job is to build, maintain and repair body tissues. Eating too much protein can have a major effect on your kidneys causing a whole list of issues so ladies and gentlemen, protein in moderation is key.

Many believe that the more protein the better right? But in this case, is more really better after a workout? (Remember we’re not talking about losing weight by low carb methods.  We’re talking about building lean muscle mass.)

Does this sound familiar? We’ve just finished a great workout and the first thing you know you’re supposed to do is eat tons of is protein!  We want to maximize our protein synthesis and build our lean muscle so we believe that ingesting protein in large quantities will benefit us….like eating a huge plate of red meat. I mean, protein helps build muscle and ultimately that’s what were aiming for isn’t it? I know I’ve gone home from the gym and have done this more than once…ok like, fifty times…..I thought that it would give me the muscles I was yearning for however, new research shows that too much protein could actually be bad for you.

Muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise” which states that 40 grams of protein after a workout is actually not beneficial whereas 20 grams seems to be the perfect amount. This study tested young men after a weight training workout with both 20 grams of protein and 40 grams. 40 grams of protein resulted in a stimulation of amino acid oxidation and ureagenesis which, in other words, didn’t add any extra benefits however, the 20 gram protein intake did.”  Really about the size of your palm is really all you need.

By not consuming too much protein, your body ultimately focuses on burning FAT for fuel instead of the excess protein you keep ingesting thinking your doing your body good when you’re actually hindering it.

So what’s the verdict? Consume about 20 grams of protein in 5 meals throughout the day and that should work perfectly to activate protein synthesis. Consuming protein after an intense lifting session may amplify your results and increase your recovery time, it doesn’t make or break your lifting in the gym. Focus on the whole, big picture of your nutrition and training approach which includes eating enough calories throughout the day along with the correct amount of protein. My suggestion is to consume a meal, either whole-food or in a liquid form, within an hour after your workout and be sure it contains both fast digesting carbs and protein. 

May Your Next Workout Be Your Best!

Thomas W.

How to Build More Muscle

Go big or go home! It’s the likely motto of people who want to get bigger muscles. But you can’t get bigger overnight, not even after a few days. And it will take a lot of hard work. However, there are hacks which can make the process faster, as well as a bit easier. Here are five examples of ways to improve your workouts.

Compound Exercises Target Several Muscle Groups

Multi-tasking is big when it comes to the workplace. It’s also a big hit in the gym. But it does not mean you’ll be doing multiple exercises at the same time. You just need to do one exercise which targets multiple muscle groups at the same time. That’s where a compound exercise comes in. Compound exercises target several muscle groups at once. Unlike isolation exercises, like a traditional bicep curl, which target only one muscle. An example of a compound exercise is a squat. A squat will target your glutes, thigh and leg muscles at the same time.  Remember to push through your heels to build your gluteal’s.

However, there is a downside to compound exercises. If you have a weak muscle in the compound’s group, you’re sure to get tire easily. That’s why it’s good to have a balanced training regimen that target all of your muscles.

Do Your Strength Training First

If you do strength training and cardio, it’s best to hit the weights first, then the aerobic exercise. The basis for this is that if you perform cardio exercises first, by the time you do strength training your muscles will already be tired. If you perform weight training first, your heart rate will already be up, so your body won’t have problems transitioning to the cardio exercise. Your muscles won’t be as tired, since, typically, you’ll be performing upper body exercises. People who want to lose weight should also be glad to know that after strength exercises, your metabolism peaks. You burn calories even at rest. But if you follow it up with cardio, the fat-burning intensifies.

You Need To Eat Carbs and Protein Right After A Workout

Probably the best advice you’d love to hear is: eat immediately after a workout. However, don’t go binging or eat just about anything. Aim for a 4:1 carbohydrates to protein ratio. Why these nutrients and what’s with the ratio? Carbohydrates are fuel for the body, and you’ve lost lots of fuel during the workout. Protein is to make sure your muscles are supplied with fuel to grow stronger and rebuild itself. In terms of the ratio, don’t worry, there’s no need for calculations. Just take four parts of carbohydrates and a part of protein. That’s why some people suggest a shake composed of chocolate milk and a medium sized banana. Besides the carbo and protein boost, you’ll also get a good dose of calcium and potassium. If you want an actual meal, some brown rice and lean meat or fish also makes a great post-workout meal.

Keep Your Workouts To One Hour

Most people think that a workout session should always last for hours on end. However, that may not be the case. Unless you’re a professional athlete who is preparing for a competition, that may not be a good idea. Keep in mind that your muscles need rest to heal itself to become stronger and grow. Burning yourself out won’t be doing your muscles any favor. Instead, target an hour or less for a workout.  (My workouts are under an hour with my weight training taking about twenty minutes every other day and cardio the remainder.)

Add Weights Gradually To Your Workouts

While on the topic of burning your muscle out, remember not to add too much weight during your training session. Adding weights should be gradual to allow your muscles to adapt and not be overwhelmed. Injuries can occur when you force yourself to take on more than what you can chew at the weight room. The rule of thumb is to add five percent of weight per week. For example, if you bench press one hundred pounds, add five pounds the next week. Doing this, gives your muscles the challenge it needs without straining it. If you’re a beginner and you have trouble with the five percent per week, add another week so you can fully adjust.

As you try these hacks, remember to wear the comfortable workout clothing. You should also have durable shoes with lots of protection that are comfortable and safe. Cross Training shoes, for example, are great for workouts.

Finally, despite your desire to build more muscle in less the time, don’t forget to enjoy your workout. The more you enjoy it, the easier it will be.

Enjoy Your Next Workout

Thomas W.

How To Improve Your Bench Press And Other Fun Lifts Too:)

 1.  Find A Workout Buddy

Most people, but not all peeps need a training buddy who is going to challenge them. Not only this, but you need someone that is going to be there to spot you if the weight is too heavy and it gets stuck on you. (If you workout at a gym you can start out on a chest machine and then move to free weights if you like.) You have to be fearless in the bench press. If you are bench pressing with free weight and you don’t have someone spotting for you chances are unless you’re crazy, you will be scared the heavier weight will fall on you towards the end of your workout. This will probably cause you to not lift as heavy as you probably can.

2. Get On A Program

Bench pressing 225 really is not miraculous by any standards, but it is definitely a step in the right direction. If you tell a person that you have a 225 bench press, they will probably be quite impressed.

The reason that you need to get on a program is because you need to develop overall strength. You don’t want to have toothpick legs while your upper body is the size of a house. (You know you’ve seen that before and it’s really not pretty:)) Getting on a program will teach you the correct techniques and how to build your entire body.  Whether this is switching up volume, sets, or reps and how often to work out, supplements, protein levels and fun stuff like that!

3. Technique Is Very Important!

The biggest mistake many people make when on the adventure of increasing their bench press is that they start too big. The idea of strength training is to make gradual gains every week. You may want to start each week by adding 5 pounds, after starting at a weight that you can easily manage. After this, you may want to add 2.5 pounds per week. It shouldn’t be a surprise that many people should start with just the bar (45 pounds) and work up slowly from there adding 5 pounds per week. This will not only help you not plateau, but it will improve your form and avoid injuries until your muscles and joints get used to a heavier weight. I CAN’T EMPHASIZE THIS ENOUGH: LEARN THE CORRECT TECHNIQUES FOR EACH LIFT BEFORE LIFTING ANYTHING HEAVY!!!!!

4. Be Consistent With Your Workouts

This is really the second most important step. If you are not consistent with your training, you are going to end up with a lousy bench press or any other lift. You have to bench press at least once every ten days. This will improve your form and it will get you better at the movement. If you are not consistent with your training you will never make any progress. Even if you are not increasing the weight each week, that is okay. The key is to stay patient and keep hitting the weights week in and week out. Eventually your numbers will start to increase.

May Your Next Workout Be Your Best Ever!

Thomas W.


Making Exercise More Fun

Making Exercise More Fun

Bored ManNothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be down right
boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you’ve been wondering what you can do to make
exercise more fun, you’ll find some ideas below that just may help to make exercise more fun and a little bit easier.

Exercise With A Friend

Two people jogging on a roadFirst things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Try The Park……………..

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination
guide you. You don’t always need to follow a strict routine, just get out there and have fun working your muscles.

Woman stretching at the park.An outdoor circuit in the park is also something you can try. There are some parks that have circuitcourses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of push ups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will
also help you to meet new people as well.

When You Exercise, Picture Yourself…………

When you exercise, try to picture your muscles getting bigger. Research has personal goals 1. go to the gym 2. eat healthy 3. be awesomeshown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’ t need to follow the same routine day after day,
as you can do many other things to get in some exercise.

man and woman smilingThe important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime.



To Your Health and Happiness

Thomas Wallace


What is MLM?


To Your Success and Happiness

Thomas Wallace







Advertising for Leads and Sales

Advertising for Leads and Sales

Advertising your business to produce more leads, sales and new sign ups might be Advertisingone of many fastest, most profitable strategies to take your network marketing business to the next level. Do it wrong and it could cost you a fortune.

So what is the difference between advertising  at a profit or at a loss? It truly is all about the math. Plain and simple. The purpose would be to find a method to get your message in front of new people on a constant basis at fees less then you are generating to secure a brand new buyer or business builder.

Which might be simpler said than carried out, depending on a good deal of diverse aspects. Let’s take a closer look and see if it makes going down this road work for your business.

Advertising – Cost of a Sale

You will find any number of approaches to marketing your product, service or business opportunity each online and offline.

Pay Per ClickOn the web it is possible to lead with your products or business opportunity and place classified ads, banner ads, paid social media advertisements (feel Facebook and YouTube) as well as run a paid-per-click marketing campaign.

Regardless of the method used, there will be an expense. This cost will rely on the advertising  medium employed and also the level of competitors. For example, it’s not unusual for any “business opportunity” PPC campaign to spend upwards of $5 per click. So the question is how many clicks does it take to make a sale and just how much could be the average sale worth to you?

Let’s crunch a couple of hypothetical numbers. For the sake of this example, let’s assume you have a lifetime buyer worth of $100. Meaning a brand new consumer, over a period of time , is going to be put $100 in your pocket. This might be a one-time buy or quantity of purchases created over time. Either way, the worth of a client is $100 to you.

Now let’s say, according to analyzing your present sales statistics, it takes 50 new visitors to your website or blog to create one particular new client. Let’s also assume it’ll cost you only one dollar per click to drive a brand new visitor to your page. $1 occasions 50 equals $50 price of sale. So you would be net $50, which can be a lucrative advertising MLM campaign.

But what in case your cost per sale is greater than $100? Then it would not make Making moneysense to continue advertising and promoting in that manner as you may wind up losing income not making cash. So the essential will be to test a variety of advertising offers and campaigns, keep the winning advertisements and eliminate the losers. Discover a winner and then scale the model to create even far better results.

Marketing for leads and sales just isn’t for the everybody. It’s great for some products, service and business opportunities but not for others. The only way of realizing if it’s going to work for you personally is to test it out, crunch your numbers and go from there.

To Your Health, Happiness and Pursuit of Knowledge

Thomas Wallace

Click here for a fantastic solo ad company:)


How to Master Affiliate Marketing

How to Master Affiliate Marketing

No one starts affiliate marketing so they can earn a few bucks a month. People Affiliate Marketing Target with an an in the bulls eye with money around it.join so they can become top earners, but only a few know how to make that happen. Fortunately, there are some strategies you can use to turn your sluggish affiliate marketing business into a money making machine. Let’s talk about a few proven strategies.

Market High Ticket Products

You are not going to become a top earner by marketing products that are only Businessman selecting marketing mix strategy options for product, price, promotion, place and brandworth a few dollars. You have to sell high ticket products to make the big bucks. You can find products that have commissions of $1,000 or more for each sale. If you can sell a few of these products a month, you can start to ease yourself into top earner status. Just be careful when you pick these types of products. They need to be of a high quality or you won’t be able to sell to very many of them before people realize that you are marketing junk. You don’t want bad products to taint your reputation so do your research ahead of time.

Use Targeted Advertising

The top earners know how to reach people inside of their target markets. They do not waste time or money advertising to people who will not be interested in making a purchase. This allows them to make more sales in shorter periods of time. That is essential if you are going to be a top earner with your affiliate marketing business.

Capture Leads

Don’t sell a product and then let a lead run off and hide. Capture that lead with an email marketing system. Lead systems make it easy to continue to communicate with leads. That means you can sell them additional affiliate marketing products and opportunities to your leads. When you do that, you will turn your free leads into a money making machine.

Transition People to Your MLM Opportunity

Finally, take your free leads and offer them the chance to be a part of your MLM opportunity. This is an excellent way to expand past your affiliate marketing business and truly become one of the top earners. Make sure leads are fully nurtured before you introduce the opportunity. That way, you will make more conversions.

Once you become a top earner with your affiliate marketing business, you will finally be able to look forward to retirement, knowing you will be well taken care of once you quit your day job. Once you have your money taken care of, you will have a world full of opportunities ready for you to seize.

To Your Success

Thomas Wallace


Weight Training For Beginners

Muscle building for beginners is an ideal regimen if you’re a skinny guy who wants to gain weight and muscle mass. Or if you’re a fat guy, you can do muscle building for beginners if you want your shoulder to be broader than your waistline. Otherwise, if you just want to be stronger and faster, you can do so by building muscles. Building muscles need you to do 3 things so that you’ll gain muscle and get bigger and stronger:

  • You should lift things that are heavy
  • Stick to a diet that promotes your muscle-building goals
  • Provide time for rest

Lifting heavy things is an essential part of building muscles. To do this more effectively, workout in a gym that has an efficient section for free weights and machines. Do some body weight exercises. It’ll bring big results for your weight loss goals and in maintaining your muscles. If you’re serious about weight training, most gyms have all the equipment you’ll need to become fit.

You’ll want to gain functional muscle strength and size, and in this case you should do full-body workout routines in combination with compound exercises. Multiple muscle groups have to be targeted by your exercises. Weight machines have improved greatly through the years so it’s not a bad thing anymore to use machines.  You’ll see many body builders now days on different machines.

As you continue to build strength you might want to consider adding free weights into your program. Do barbell squats instead of the squat machine. It’s a compound exercise that works every muscle in your physique. 

What about your diet? It depends on your current situation. If you’re skinny, your diet will comprise 90% of the muscle building battle. If you want to build size, you have to create a calorie surplus through your diet. In other words, you should take in more calories than what you burn. When you get that problem wherein you’re not gaining weight despite lifting ample weights, it means that you have to improve your diet. What are tips for a weight gaining diet? First off, eat lots of protein. It’s a different approach for weight gain that works. Make sure about your protein intake. It has to be 200 grams a day. Then gorge the rest of the 3500 calories from any foods that you find tasty, such as milk, pasta, rice, pizza, chicken, protein shakes, milk shakes and so on. (This is really fun if you’re under the age of thirty:)  I used to eat lots of peanut butter too!  Now if I just look at the jar I gain weight:)

Another approach to gaining weight for building muscles is to eat plenty of healthy foods. Your food choices for this option include brown rice, chicken, oatmeal, homemade shake, almond butter sandwiches of whole-grain wheat bread, fruits and veggies, milk, beef and eggs. Eating lots of healthy food is kinder to your insides, and it’s better than eating lots of any stuff. It may not work optimally for weight gain, but still, it makes sense.

If your overweight, this is what I did to lose weight while building strength and fitness: Fiber tablets twice a day, ate lots of protein, lifted weights every other day and reduced my carbs to under 40 grams a day.  (Mostly got rid of regular desserts and bread!)  There are plenty of low carb meal plans out there…check them out.  Including plenty of bread and dessert ideas:)

Rest in muscle building is as expedient as eating and working out. ( I can’t stress this enough! Skinny guys who want to build muscle should avoid doing cardio. Cardio is the antithesis of building large muscle mass, because it conditions your body to slow down your muscle growth. You can, for example spend 3 days a week in the gym, but know that your muscles grow when you’re at rest. What fitness experts usually practice is to workout exhaustively and then give their bodies ample time to recover by resting. Spend 8 to 9 hours of your time for sleeping (daily) and take naps whenever you can.


Hopefully, this helps you on your way to health and fitness!

Thomas W.

Work Out At A Gym Or At Home?

Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors go into this
decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where to exercise, you can move on to deciding how you plan to work out.

As you probably know, exercising at home has many advantages. The out of pocket expense is one of the best advantages. With the gas prices being what
they are today, it is quite obvious that you’ll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you don’t need such as child care or swimming pools. ( I have a gym membership because I like to swim laps and use the spin bikes five days a week.) You also won’t need to be concerned about the latest  trends of exercise gear as you most likely will be exercising by yourself at home. (No waiting for weight machines at home:)

Keep in mind that working out at home will cost you. Possibly even more than going to the gym.  You’ll need to get weights, barbells or machines or both.  Let’s not forget the bench for the chest press and a lot of other fun stuff.

Even though you may plan to run, it is very important that you have high quality running shoes. This statement applies to any type of equipment that
you may purchase to use at home. If you go out and buy cheap equipment, you’ll probably end up getting hurt or getting frustrated because you aren’t making any progress.

Along with the financial gains, exercising at  home may also help those who don’t like to work out in public. If you are worried about how you
look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don’t need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you’ll also have more of a selection of equipment as well, far more than you’ll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you’ll find the
swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work
muscles in your body that you probably didn’t even know you had.

Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue
so you don’t have to defend yourself when asked where you’ve been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at  home or at the gym is a choice you should make based on your goals and personal preference. The
most important decision you’ll need to make is to determine what type of environment you want to be in and how you want to accomplish the
fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you’ll have no problem making the choice. Always keep in mind that
once you’ve made your choice, you can always switch if you aren’t happy with the choice you made.

May Your Next Workout be AWESOME!!!

Thomas W.

Guide to Understanding Multi-Level Marketing

Multi-level marketing or mlm has sparked lots of controversies over the years. It has become increasingly linked to scams and false promises of huge profits. Nonetheless, this marketing strategy has gained popularity because of its many attractive features. This type of business practice has been around for decades. It has a huge presence in general commerce around the world. It is even considered as one of the most basic business practices.

It only became associated with scams due to unscrupulous business practices of some stakeholders that chose to use the benefits for their own selfish ends.

What is Multi-Level Marketing?

The multi-level marketing strategy is a legitimate strategy for business. This multi level marketing on a computermethod is often used by businesses that operate through direct selling. This strategy encourages product distributors to get others to recruit others as new distributors. With each recruit, the distributor gets a percentage from their recruit’s product sales. This is the main feature of mlm. Profits come from the distributor’s own sales as well as from percentages of their recruit’s sales. Recruits are more popularly known as down lines. For each down line, the distributor gets percentages from their profits.

Often, 1 or 2 persons establish a business. These partners reach out to the larger population to find people to join their business venture. In exchange for the membership, incentives are offered. These incentives increase as more people get invited into the business. People who enter the business contribute money into the company, either by buying products or paying membership fees. Thee members also work for the company by inviting others to join and contribute more money.

How to Make Money with MLM

Signing up with companies that use this strategy can be profitable. Here are tips to help in earning honestly from this business approach:


Multi-level marketing has been under much scrutiny. Most people view these companies as not to be trusted. This is because of a few companies that take advantage of the opportunities this marketing strategy offers just to earn money at the expense of the hard work of others. Be honest when dealing with people. Deliver what is promised and do not give false assurances just to get people to join and invest.

Reasonable Goals

Setting goalsSome multi-level marketing companies do business with people with honesty. However, they may come out as unscrupulous and dishonest when they fail to deliver their promises. One cause is setting goals that are too high, promising unreasonable profits. And when they don’t deliver, they are regarded as scammers.

Keep goals within reasonable limits. Do not promise the moon and the stars just to get more investors.

Real Incentives

Incentives are the driving force in mlm. Some companies use high pressure spiels Money sitting on a computer keyboardjust to get people to buy into the business plan. This may have been successful in the past but the promise is often unreal and difficult to attain. Create unique and creative sales pitch to get people interested. Give facts and figures. Convince people by giving them sound and attractive reasons why they should join and not over-the-top expectations.

Multi-level marketing in itself is profitable and legitimate. As with any business, the practices and values embraced by the company will determine its legitimacy.

Have A Great Day!

Thomas Wallace