Take a look at the list below, and the next time you are in the market, keep an eye out for these foods:

Beans
Chicken
Eggs
Lentils
Liver
Milk
Pork
Turkey

There you have it, pretty cheap sources of protein. Now, we've only outlined the protein foods, be sure to check out the link below for the rest of the list. You will be able to create a full meal for real cheap. We could all save a few bucks here and there.

We don't take credit for this list, full credit goes to Jeff Yeager from The Daily Green. The source link for the article is listed below.

[Source]

• Cheap. A good quality jump rope shouldn't cost more than a few bucks.
• Can be done anywhere. The rope itself can be carried in your back pocket !
• Very effective fat loss tool. You will burn so many calories skipping, you won't be able to keep count.
• Easy to pick up and learn. After the initial frustration period, and once you get your rhythm going. It's go time !
• Fun. After you get really good at skipping, it doesn't even feel like your exercising.
• Can help maintain or build healthy bones.

In addition to the aforementioned benefits, jumping rope will also help improve your balance, and increase your endurance and agility. Those are just a few benefits of jump rope, there are plenty more where that came from. To get started, all you really need is a good quality jump rope, a pair of shoes, and a place to jump around. That's it !

Jump rope is a great way to add some variety into your conditioning workouts. You can use jump rope in addition to your training, or use it as your main source of cardio.

Be sure to switch it up every once in a while, and always be sure to keep making progress. Try to skip faster, try to skip for longer periods, try doing double unders (all this means is that you take two turns of the rope for every one jump), or try incorporating some cross-overs. The possibilities are really endless here. It's only limited by your imagination.

Check out these great deals on jump ropes.

Be sure to talk to your physician before starting a jump rope routine.

The list consists of a variety of hacks that you can implement daily, things that will help you stick to your routine and things that can make your workouts fun and exciting. Listed below are our most favourite hacks.

Start slow.
Crank it up.
Reward yourself.
Hydrate.
Get a workout buddy.
Change it up.
Rest. It’s important.
Listen to your body.
Set goals.
Take photos of yourself.
Go for the long haul.

As you can see, there are a lot of hacks that can help you with your exercising routine. Pick and choose the best ones that you think will work for you. If you're super ambitious, try them all !

For a complete list, please visit ZenHabits directly. The link to the article is listed below.

We do not take any credit for the creation of this list.

[Source]

• You burn more fat.
• You spend less time training.
• Adds some excitement to your training.
• Will make you feel energized.
• Continues burning calories long after your session is complete.

You can implement HIIT in your current cardio routine. All you need to do is modify your intensity levels a little. Here is a simple example showing how you would use HIIT and sprinting:

Sprint for 10-20 seconds
Rest for 30-60 seconds
Sprint for 10-20 seconds
Rest for 30-60 seconds
Repeat as many times as needed

This will help you get started. You can modify this simple example to best fit your needs. Your whole session can be as short or as long as you want. You will see and feel the benefits, no matter how long or short your session is.

You will want to be careful though, this is something you don't want to be doing everyday. You should be able to safely implement HIIT cardio training at least once or twice a week. Of course this all depends on your current fitness level. If you are just starting out, it's best to keep your HIIT session to a minimum until your body adjusts to the training. When you feel like your body has adapted, feel free to shift your training to the next gear.

You can apply HIIT cardio training to any one of your favourite cardio activities (biking, swimming, sprinting, jump rope, etc).  That about sums it up, if you want to spice up your cardio training, check out HIIT. You won't soon forget your first HIIT session.

As with any intense form of exercise, please consult your physician before starting HIIT training.

• A time saver.
• A new level of intensity.
• A new way to shock your muscles into new development.
• A new exciting way to lift weights.
• May even help you burn a few extra calories.
• Bust through a plateau.

Now that we've gone over the benefits of supersetting, let's go into detail and discuss the different types of supersetting. We will only be discussing the two basic types of supersets:

• Same muscle supersets. This superset involves working out the same muscle, with two different exercises. For example, you could superset your bicep barbell curls with some hammer curls.
• Opposing muscle supersets. This superset involves working out the opposite muscles, with two different exercises. For example, you could superset your bicep curls with some tricep dips.

Now those supersets will leave you feeling pumped. Supersets are a very effective way to train. Try out a superset or two during your next workout. Don't be surprised if you notice immediate results.

Please note that supersetting can be a very intense routine, please exercise with caution when doing supersets. You also don't want to be doing supersets every workout session, you will need to give your muscles time to heal.

• Thirst.
• Fatigue.
• Loss of appetite.
• Muscle cramps.
• Dry skin and mouth.

As you can see, being dehydrated is not fun. Now let's go over some health benefits of staying hydrated and drinking water:

• Healthier skin.
• Better productivity at work.
• Healthier teeth and bones.
• Helps in digestion.
• Less cramps and sprains.
• Less thirsty.
• Less fatigue.
• Can help with weight loss.
• Helps build muscle.
• Increases muscle tone.
• Helps with circulation.
• Less likely to get sick.

The list goes on, we've only just covered the basic benefits of water.

How much water do you really need? For the average person, 8-10 glasses of water will suffice. If you're strength training or working on your cardio, you may need more.

We have come up with a small list on the best ways to keep hydrated:

• Always travel with a bottle of water.
• If you work at a desk, keep a big bottle of water on your desk.
• Drink some water when you wake up in the morning.
• Drink water before, during and after you exercise.

Remember not to drink water in large quantities at one time. Spread out your water intake throughout your day. You have all day to drink water, what's the rush?

It's water, nothing bad can come from drinking it. So, drink it up.

• Nobody is ever going to give you anything. If you want something, go out and take it.
• Fear is your best friend or your worst enemy. It's like fire. If you can control it, it can cook for you; it can heat your house. If you can't control it, it will burn everything around you and destroy you.
• Without discipline, no matter how good you are, you are nothing.
• Never regret. If it's good, it's wonderful. If it's bad, it's experience.
• Pain tells me I'm alive.
• The trick is to bite off more than you can chew, then chew like hell.
• This is your life, and it's ending one minute at a time.
• Without pain, without sacrifice, we would have nothing.
• I find that the harder I work, the more luck I seem to have.
• Don't wish it were easier, wish you were better.
• You have to learn the rules of the game. And then you have to play better than anyone else.
• Each workout is like a brick in a building, and every time you go in there and do a half-ass workout, you're not laying a brick down. Somebody else is.

When it comes to gaining weight, all that really matters is what is the best way to eat to gain weight fast in a healthy manner and without getting fat in the process. This article will look at how to accomplish this goal.

In order to gain weight and get bigger you are required to eat a lot! You wouldn’t believe the amount of people who come to me complaining that they can’t put on any weight, but only eat 2500 calories a day. Invariably they miss breakfast, and maybe have a sandwich for lunch. You have to eat big to get big, which means you want to be eating at least 3000-4000 calories per day, from 5-6 meals.

Eat a lot of protein. Ask anyone who is big if they eat a lot of protein, and they will all say yes. Eat a minimum of 1g of protein per lb of body weight The easiest way to achieve this is by using a good protein powder, mixed with milk taken two or three times a day.

Eat at regular intervals. Try your best to split your meals over six or seven times a day. That way you will be supplying your body with nutrients all the time, leaving it in the perfect position to put on muscle.

Eat a lot of complex carbs. These are your best energy foods. Cereals, bread, rice, and pasta are the best sources.

If you are struggling to eat enough calories, then products like weight gainers can be of assistance, but it's best to make your own, that way you know they are not full of sugar and fats.

But what if you want to gain weight and get ripped at the same time? If you are skinny and desperately want to put on weight, concentrate on bulking up first. Focus on on goal at a time. Once you put on the weight, you can then worry about cleaning up your diet and getting leaner.

Check out this video for more weight gain tips to get you on the right track!

We are proud to post our very first article written by a guest.

• Burn more calories versus other traditional cardio activities.
• Your legs will become stronger and more defined.
• You will continue to burn calories long after you've finished your sprinting session.
• It's really fun.
• You develop explosive leg strength and speed.
• Your vertical jump may also increase.
• Improved heart and lung recovery time.
• Better long distance endurance.
• More energy.
• You get to experience runner's high.
• It's free.
• Takes less time than other forms of cardio training.

Hopefully you're feeling charged up and are ready to sprint. To help you get started, here is a basic sprinting session example:

Warm up with proper stretching.
Start jogging to warm up your muscles.
When you are ready, start your first sprint run. Your sprint run should only last roughly 8-10 seconds.
Time to cool down. You can walk or jog here. Try to make the rest period around 6o seconds.
Repeat 3-4 times. If you still have energy left.

There you have it, your whole session is completed withing 30 minutes, maybe less. Please do not jump right into sprinting intervals. As with any new exercise, you will need to gradually incorporate them into your routine. You may want to start off sprinting once a week for a few months, then when your body has adapted to the intense running, you can increase the frequency to 2-3 times a week. Sprinting can easily be added to your strength training routine. Simply sprint on your off days, the days that you are not in the gym.

That's pretty much it. Before you know it, you will have a sprinter's body.

As with any intense exercise program, please be sure to consult your physician before starting sprint training. You will also need to buy new clothes, as your favourite pair of jeans, may become lose after a few sprint sessions.

• The deadlift. The standard deadlift is essential to your strength training routine. Increased grip strength is just one of the many benefits of a deadlift.
• Thick bar training. If you don't have thick bars, wrap a towel over the bar for a quick and simple quick bar. You can use a thick bar for any of your dumbbell or barbell exercises. Try some thick barbell bicep curls.
• Farmer's walk. Very simple exercise to execute. Grab some heavy weight, then walk around the gym or your house for as long as you can.
• Plate pinches. This is the ability to able to pinch weight between your thumb and fingers. To execute a plate pinch, grab a weight plate, and pinch it. Simple!
• Sledgehammer walks. This is a fun exercise to do. Get a sledgehammer, hold it in front of you using your fingers, and then crawl your way to the top of the sledgehammer. Then make your way back to the bottom.
• Sandbag training. If you train with a sandbag, your grip strength will dramatically improve. Just be sure to cut the handles off your bag, so you won't be tempted to grab them. The main point here is to grab the bag anyway possible.
• Fingertip push ups. Just like the standard push up, except you balance on your fingertips.
• Wrist rollers. Take a wooden handle, drill a hole in the middle, attach a rope through it and hang some weight on the other end. Then, roll the weight up all the way then down again.
• Towel grip exercises. All you have to do is wrap a towel around the dumbbell, hold the towel at the end and execute the exercise as usual. You can use a towel on dumbbell curls, farmer's walk, or any other exercise.

There you have it. A few exercises to get you on your way. Try some of these out, and after a while, you may notice an increase in your grip strength.