ame="propeller" content="02f1b642def36e05354c3e5076063240"> XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley


Whey protein is one of the most popular supplements among athletes, As we know that proteins are the building blocks of muscle , whey protein can be a great addition to anyones diet and training regimen.

For beginners, Whey protein is often thought of as the holy grail of muscle gains and thought to be a magic powder for insane gains. But in reality whey protein specifically isn't linked to increasing muscle mass, it does aid in increasing total dietary protein intake which is capable of increasing lean mass. You need to be in a caloric surplus with high protein diet to gain muscle mass.Therefore, whey protein can be a great aid in increasing ones overall dietary protein intake if only their diet is balanced.

Protein powder is a great supplement to incorporate into your diet, but many think it's great for the wrong reasons. Most beginners believe that protein powder is this magical supplement that automatically gives you gains if you have a shake a day. While I wish it were the case, protein powder won't magically make you grow muscle, but it can be used to make sure your protein goals are on target.

In addition, protein powder should not serve as a substitute for whole protein sources from real food. Protein powder simply provides us with a quick and convenient protein source when we are on the go.So as you may have guessed by now, neither will you automatically turn "bulky" from simply supplementing with protein powder, as there are many other factors that play a role in muscle growth.

  Whey protein is still an amazing supplement and has so many other benefits.  It can be taken on a daily basis to help hit an individual's daily protein intake, as a quick and convenient source, and contributing to a long term muscle growth. It isn't something magical in a tub, however, it does help when used properly and while following a good training regimen.



When it comes to supplements, I feel like there are only 3 of them that are truly effective, and those 3 are caffeine, creatine, and whey protein.But when it comes to these 3, many people misunderstand when they need to take them.

1. Whey Protein

When it comes to whey protein, don't feel like you need to drink 3-4 shakes every single day to grow muscles. Understand the fact that whey protein is a supplement that means it is just an addition to your diet to grow muscles your diet needs to be on point. Whey should really only be used when it's convenient to you. Whey is seen as a magical supplement that gives you gains. But the truth is, it just helps you more easily hit your protein goals for the day.

2. Creatine

Creatine is one of the best, most proven to work supplements out there for muscle growth. One problem we often see is people over using it They feel like they need to take 3-4 scoops a day, but this will only lead to excessive water weight gain due to water retention in the body. You really only need 3-5 gms of creatine day. The best part about it also, is that is does't matter when you take it.  Just take 3-5g, once a day, whenever you seem fit. It will not only add size but also increase your strength. You may get the strength to go for a couple of extra reps that you might have struggled previously without creatine.

3. Caffeine

For caffeine, the best time to take this is pre-workout to give you some energy, and/or in the morning, for the same reason. Caffeine
is a great supplement,It increases your concentration levels and blood flow in the body. It is pretty helpful in days with low drive for workout.

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Happy Independence Day (15th August) 2019: Wishes, Images, Quotes, Photos, Greeting, Message, SMS, WhatsApp and Facebook Status

Happy Independence Day (15th August) 2019: Wishes, Images, Quotes, Photos, Greeting, Message, SMS, WhatsApp and Facebook Status

This Independence day get the best discount on supplements :

1.whey protein
2.Pre workout
3.Gym accessories


 Roelly Winklaar who came 3rd in last years olympia and was crowned the people's champion at the 2018 Olympia just posted a video of his six weeks out of the olympia.

Since Big ramy is not going to compete in this years olympia, Roelly is the biggest of all the bodybuilders competing this year. In the video he looks monstrous ,you can definately see that he added a lot of mass to his chest.He looks damn freaky and a major threat to all the other bodybuilders who qualified for olympia as we know that he finished 3rd last year and beat every competitor except Phil heath and Shawn Rhoden , Since there are still speculations that any of them will compete , Roelly is a fan favourite to win the title

Is he going to be the next Mr.Olympia ?

The biggest Mr.Olympia ever ?

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Helmut Strebl is an Austrian bodybuilder who rose to fame when his pics got viral. He is famous in the fitness industry for his incredibly shredded physique. To achieve a single digit fat percentage is very hard to achieve and requires immense dedication and hard work.He has modeled and competed for more than 20 years.

HEIGHT : 6 ft 3 inch
WEIGHT : 205-215 Lbs

Helmut started training at an early age of 12 ,He just wanted to get strong enough so that he could protect himself from high school bullies. In the beginning, it was only self- protection that got him into weight training but he quickly realized that there was more to weight training than self- defence. He then went on to train harder so that he could compete against his friends in size, and in strength. Gaining strength and size motivated Helmut to train even harder. This motivation paved the way to a dream of becoming a fitness model.

Helmut's diet mostly comprises of lean proteins and sweet potatoes and adding brown rice in the off-season.To reach his incredible low bodyfat percentages (4-5%) Helmut will decrease his carb intake and slightly increasing his fat. He will also do carb cycling for a month before the event. The duration of carb cycling will generally be for four days. For the first three days he will be taking 150- 200 grams of carbs which is divided into 6 meals taken by him in a day.

With proper nutrition and hardwork he has achieved such an incredible physique. Moving into his 50s , he still looks aesthetic and ripped.
From competing on stage, motivational speaking, and personal training, Helmut has risen to the top of his game, and is a true model for what can be achieved if you put your mind to it.

    • Mountain Bike Downhill & Cross Country Champion in Cyprus 1995
    • Winner- mountain race cycling championships 1995
    • Twice Winner United Nations Military Skills in Cyprus 1995
    • Mr. Austria 1996
    • 2nd Place Mr. Europe 1996
    • 11th Place Mr. World 1996
    • 2nd Place Bench Press Competitor 1997
    • Mr. Fitness 1998
    • Gravesend Classic First Timer Bodybuilder Winner 2002
    • Top 20 Finalists of Men's Health Competition 2003
    • Muscle Fitness Model Fame Runner Up 2005
    • Muscle Fitness FAME Winner 2008
    • European Muscle Model & Natural Bodybuilding Champion 2010, 2009, 2008.
    • FAME 2011 European Natural Bodybuilding Champion
    • FAME 2011 European Muscle Fitness Model Runner-Up
    • MiamiPro 2012 European Natural Bodybuilding Champion
    • MiamiPro 2012 European Natural Muscle Model Champion
    • World Champion Miami Pro 2013 Natural Bodybuilding
    • World Champion Miami Pro 2013 Fitness Model Class Over 40s
    • Runner Up Miami Pro 2013 Muscle Model -Class B   
    • Miami Pro World Championship 2014: Bodybuilding 1st Place,Muscle Model over 40 - 1st Place,Open Class - Muscle Model Class B- 2nd Place



Shawn Rhoden has posted his first official statement against the rape accusations made by a fellow female bodybuilder. He posted this statement on instagram, You can check the statement through the below link.

After all the accusations Shawn had remained silent but he has finally spoken up. He claims to be innocent has stated that he would never do what the allegations claim and jeopardize his position of Mr.Olympia.

He further stated that the allegations made on are him   andare false has tarnished his reputation,however Rhoden said that he will continue to cooperate with the law enforcements.

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The bodybuilding world was thrown into huge shock last week when the current Mr. Olympia champion Shawn Rhoden was accused of sexual assault of a female bodybuilder.

To recap the case thus far,Shawn Rhoden, 44, was charged on Thursday in 3rd District Court with rape, object rape and forcible sexual abuse. According to court documents, Rhoden was visiting Utah from southern california on 12 October 2018 when a fellow female bodybuilder came to visit him in the hotel.

Now many fitness news outlets have surfaced news that the current Mr. Olympia champion Shawn Rhoden has allegedly passed two lie detector tests regarding the allegations. The source of this news comes from Muscular Development's Ron Harris - - who claims that Rhoden has passed two different kinds of lie detector tests. In both the instances, Rhoden maintained that the events were consensual in nature. It should be noted that Ron harris has officially reported on this,However source from where he got the news are still unknown.

"I spoke with someone who is very close to
the case I cannot say who. But trust me this is
someone on the inside. This information is 100% accurate and reliable. 
Shawn Rhoden did take not one but two lie
detector tests shortly after this alleged
incident that occurred last October and he
passed both of them.
He took a standard polygraph and he took a
new type of lie detector test used in various
Law enforcement circles, known as Eyedetect"

EyeDetect is a next generation lie detector test  that measure subtle changes in eye movements to detect lies/deceptions.While it is important to note that neither test is valid in court,passing both tests does not count for something.

Rhoden was supposed  to defend his Mr.Olympia title, at this year's event.


If you are crushing on for inspiration,workout ideas and motivation,Just follow these fit girls on instagram.

Instagram is internet's largest platform for fitness and there are countless trainers and models here that are providing there followers with the knowledge of exercise and diet.

These fitness models need to stay consistent with their fitness regimens and diet to maintain the physique they have.

Providing immense knowledge to stay fit you need to follow these incredibly fit girls.

Check out the top 10 female fitness models you need to follow on instagram

1. Sommer Ray

Check out  her original post here and follow her on instagram :

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2.Michelle lewin

Check out  her original post here and follow her on instagram :

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3.  Jen Selter 

Check out her original post here and follow her on instagram :

4. Anllela Sagra

 Check out her original post here and follow her on instagram :

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5. Paige Hathaway

Check out her original post here and follow her on instagram :

 6.Kali Burns

Check out her original post here and follow her on instagram :

7.Jessica Arevalo

 Check out her original post here and follow her on instagram :

 8.Tana Cogan

Check out her original post here and follow her on instagram :

9.Eva Andressa 

Check out her original post here and follow her on instagram :

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10. Carriejune Anne Ace

Check out her original post here and follow her on instagram :


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About Me

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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