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Amp up your workout - super setting 101!

We all know gym goers consume supplements in the form of protein shakes and bars to bulk up, but what exactly are the benefits? Follow our ultimate guide to protein to find out exactly if/when should you consume them.

Do you feel tired all the time? Are your joints sore? Do you feel weaker than normal? Have you stopped making progress in the gym? Have you lost your training mojo?

Working out on a regular basis is beneficial by itself, but believe it or not, according to recent studies, working out with your romantic partner brings you into a whole new field of benefits.

The festive period is fast approaching ? it?s a time to relax, spend time with friends and family, and enjoy some seasonal food and beverages. But, if you are into your fitness, it can also be the time that derails your training, upsets your diet, and leads to fat gain.

f you?re a runner, and particularly if you?re a female runner, you?ve probably heard at one point or another that you don?t need to weightlift. You?ve probably been told that lifting weights will make you ?big? or ?bulky? and that, especially if you?re a runner, being any ?bigger? or ?bulkier? than you need to be will simply slow you down, which is about the worst thing that could happen to any runner out there (barring injury).

Of all the people who make New Year?s resolutions, only about five percent manage to keep them. Yep, a whopping 95 percent of new Year?s resolutions FAIL and usually before the end of January.

In your twenties, everything is easy ? going to the gym, playing football, riding a bike and jogging every single morning. You had the motivation, passion and patience for everything, but all of this changes as soon as you turn thirty. Suddenly, you don?t have that much time nor willingness to invest all your energy into working out.

If you want to gain significant amounts of muscle, you need to modify your training and your diet. In gym-speak, that?s called bulking.

?Clothes maketh the man,? said William Shakespeare, but that?s not entirely true. While clothes are important, it?s how you fill those clothes that really matters. And if you want to look your best, boulder-sized shoulders will make all the difference.