Shred Force Fitness

To stop a muscle cramp, slowly and gently stretch the affected area for a few seconds. Continue and repeat until the pain is completely eradicated.

Do Long, Slow Exercise. Fitness professionals call easy efforts low-intensity steady-state (LISS) cardio, and it’s coming into fashion for several reasons.

Citrus baked salmon

Salmon is a great way to get both your omega-3 fats and those muscle building branch chain amino acids (BCAAs).

Dumbbell Deadlift

This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they’re truly impressed by a good set of legs, and a butt usually comes with it.

Eat More.

In addition to adequate protein, you need healthy food that provides energy to build strong muscles.

Chia Seeds.

They may be tiny, but chia seeds have massive health benefits and plenty of muscle-chiseling power.

Seared scallops over black rice with cilantro lime sauce.

Scallops made the list because they’re high in protein and one of the easiest seafood to prepare.

Kale and broccoli salmon burgers.

The salmon is bulked up with broccoli, onion, and kale making them super packed with dark leafy green nutrients like antioxidant vitamins A and C, and vitamin K.

Coconut steel cut oatmeal with almonds and dark chocolate.

Ever tried overnight oats? You prepare it in the evening, refrigerate, and wake up to a delicious bowl of whole grain goodness.

Eggs.

It's just one of eight B vitamins, which all help the body to convert food into fuel, which in turn is used to produce energy.

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