Article: Exercise increases blood flow to your working muscles and having a shake with amino acids and carbohydrates may help you build muscle. Drink a whey-protein shake 30 60 minutes before your workout to boost the results of your weight lifting sessions. Buy your shake mix at health food and nutrition retailers. Read product labels to find a shake mix that has a healthy blend of amino acids and carbohydrates. You could get, for example, a ratio of 6 grams protein to 35 grams carbohydrates. Eat a turkey sandwich with a slice of American cheese on whole wheat bread if you can't stomach a shake. This alternative may have the same effect. Having five to six small meals every day filled with nutritious foods can maintain your health. It can also help build muscles, especially if you eat a healthy snack like a cup of cottage cheese after a workout. Incorporate different choices from each of the five food groups fruits, vegetables, whole wheat, protein, and dairy to ensure you are getting the proper nutrition to fuel your workouts and build muscle. Consider adding extras of the following foods to help you build muscle mass and gain healthy weight: Beets Brown rice Oranges Cantaloupe Cottage cheese Quinoa Spinach Apples Sprouted whole grain bread Wheat germ Chickpeas Lentils Beans Flaxseed Protein helps to build muscles. Getting enough protein from whole, lean food sources helps increase your muscle mass. Choose lean meats such as chicken and dairy products like Greek yogurt to get more protein. Some other good sources of protein you might want to incorporate into your diet are: Organic milk Eggs Cottage cheese Grass-fed lean beef Nuts and nut butters Rotisserie Chicken Bison Seafood such as scallops Fish such as tuna, salmon, and sardines Just as a healthy diet is important to help your body recover and build muscle, so is getting enough water to drink. It also improves your performance when you train. Aim to get 2 4 liters of water per day based on how active you are. Remember that eating lots of nutritious fruits and vegetables will also increase your daily water intake. Make sure you are properly hydrated before a workout to optimize your performance. Keep a water bottle handy during workouts to ensure you're replacing lost fluids. Every person needs sufficient rest to help him or her recover from the day's activities. This is especially true if you're training hard. Getting enough sleep every night helps your muscles recover and grow. In fact, not getting enough rest may sabotage all of your training and diet efforts to get a wider back. Get seven to nine hours of sleep each night. If you are tired or feel fatigued, allow yourself a 30 minute nap to relax and refresh.
Question: What is a summary of what this article is about?
Drink a supplement shake. Eat five to six small healthy meals daily. Increase your protein intake. Hydrate your body. Get enough rest.
Article: The Blackberry button is located to the right of the green Call button. Depending on the model of your Blackberry, the Email Settings option may be located in the Setup folder, or within the Setup Wizard under the Setup folder. " The Blackberry will allow you to set up email for your Gmail, Yahoo, or Windows Live accounts, or an account from another provider. Press "Other" if your email provider is not listed. If you select "Other," you may be prompted to enter information for the email server address or domain name. Consult directly with your email provider to obtain this information if necessary. Your Blackberry will then confirm that your email account has been set up successfully. Although the steps above work for most Blackberry devices, you may run into slight discrepancies depending on the make and model of your device and its version of operating system. Click on the "Blackberry" website link provided to you in the Sources section of this article. Select the model of your Blackberry device from the drop-down menu. Follow the instructions provided to set up an email account on your Blackberry device.
Question: What is a summary of what this article is about?
Press the "Blackberry" button on your Blackberry. Navigate to and select "Email Settings" from your menu options. Select "Internet Mail Account" at the prompt. Press the "Blackberry" button, then select "Add Email Account. Select your current email provider from the options shown. Enter the email address and password for your email account. Click "Next" or "Continue" to finish setting up email. Obtain additional instructions for adding personal email on your Blackberry if needed.