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Most people admire and aim for a muscular physique, but it is not something that’s easily achieved. You have to eat healthy food and routinely do lots of exercise in order to gain bulk.  A muscular physique is not something that’s gained by just eating any kind of food you see if you do, you’ll just get fat. It is gotten by going on a special diet of foods known as bulking foods.  These foods usually contain high calories and proteins and are eaten in a well planned manner along with an exercise routine. They are usually eaten in two phases, the bulking and cutting phase.  In the bulking phase, you increase your intake of the bulking foods while doing regular exercises in order to build muscle.  In the cutting phase, you reduce your intake of the foods while doing exercise with the aim of losing fat but maintaining the muscles gotten during the bulking phase.  These are the foods you should regularly eat in order to bulk up: 1. Oatmeals are very important alongside grainy bread and other grainy foods  2. Goat meat, Chicken, Fish, Beef or any other kind of meat go a long way on increasing your bulk 3. Low fat milk, yoghurt, cheese and other diary products 4. Different fruits like oranges, apples, banana, mangoes or watermelons 5. Eggs boiled or fried 6. Potatoes, corn, cassava and other starchy vegetables 7. Different types of beans and legumes 8. Walnuts, almonds and other seeds and nuts 9. Different types of vegetables 10. Also take healthy oils like olive oil, avocado oil or flaxseed oil. These types of foods help to increase your bulk in a healthy manner.  There are also foods you should reduce their consumption if you want to stay healthy, foods like 1. Deep fried foods which may promote inflammation or disease when consumed excessively.  2. Sweet snacks like doughnut, cakes, ice creams and others which have lots of calories but little nutrients 3. Excess Alcohol which negatively affects your ability to lose fat and build muscle 4. Candies or sweets 5. Sweetened drinks like minerals or sport drinks Muscle building is very good for your health because increased muscles will reduce your chances of heart disease, kidney disease, cancer and some other life threatening illnesses.



It is common knowledge that you need to drink 7-8 glasses of water every day. Your body needs water to carry out all of its functions.

While it is understandable that you will have to space out your drinking, many people are left asking the question – “Should they drink water before or after brushing their teeth?” Read on to find out.

In your everyday work, your body has exerted energy and power. That’s the reason why you are trying to soothe yourself through hydration. But, because of a hectic day, drinking plenty of water in a day is underrated for some. But did you know that drinking water first thing in the morning has many health benefits?

Your body is craving water when you wake up in the morning. As soon as you get up, grab and quench a glass of water, and your health will be more than rejuvenated in more ways than you can imagine.

Did you know the secret of Japanese women in their flawless porcelain skin and slim, toned figures? Many attest that the Japanese have this kind of ritual in drinking water on an empty stomach immediately after waking up every morning.

Water is vital to your body’s health and function—you can’t keep it running smoothly without consuming plenty of water throughout the day.

Your daily hydration ritual should begin with a morning glass of water, an underrated yet essential part of any healthy routine.

In fact, drinking water in the morning isn’t just about starting your day off well-hydrated; drinking water on an empty stomach can bring its own wealth of benefits as well!

1. Drinking water first thing in the morning immediately helps rehydrate the body.

The six to eight hours of recommended nightly sleep is a long period to go without any water consumption. Drinking a glass or two of water right when you wake up, however, is a good way to quickly rehydrate your body.

2. Drinking water first thing in the morning helps fuel your brain.

When it comes to daily productivity, hydration is crucial. The human brain is made up of 73% water, so staying hydrated is especially essential for maintaining optimal brain activity. It is, of course, a daylong process, but starting with a glass of water right away is a step in the right direction.

3. Your body uses up its water supply during the night when you sleep. You don’t always wake up in the middle of the night to refill your water stores. That is why you should drink water as soon as you wake up. It will rehydrate you.

4. The germs and bacteria inside your mouth multiply during the night. When you drink water in the morning before brushing, it will clean out your mouth and make tooth-brushing more effective.

5. Increase Your Energy Levels.

Water increases our red blood cell counts, and also increases the oxygen we receive to the brain. The increase in oxygen will create more alertness and energy so you can start your morning off right. By starting your morning off with water instead of coffee or tea, you are also saving your stomach from acid build up or reflux. It is recommended to drink water before having food and coffee.

6. Boost Your Metabolism.

For some, weight loss can be a very slow and daunting process. By boosting your metabolic rate, you are increasing the rate at which calories are burned. According to, after drinking 17 ounces of water, men and women saw an increase of approximately 30% to their metabolism. Water also makes you feel full and can remove the by-products of fat cells.

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