If you want to learn the best jumping exercises to do that will increase vertical jump quicker than any other vertical training programs you need to make sure the creators of the programs know their stuff.

Cade Orvin (Jump Mentor) and Jacob Hiller (Jump Manual) are the 2 leading authorities on jumping biomechanics and they are considered the experts in the field when it comes to teaching athletes how to jump higher. Jacob plays basketball and Cade plays beach volleyball. They are both certified personal trainers and have been training athletes to improve their verticals for years.

If you have ever played beach volleyball or tried to jump in sand, you will understand how difficult it is to get up out of the sand even a few inches. You have to give it your all to even leave the sand and that is why sand training is such an intense workout that all athletes are starting to train for their sport in the sand.

Many guys want to drink protein shakes to get big, they want huge shoulders and big arms. But women for the most part don’t want to bulk up, they are looking to get lean.

Either way, a protein drink is needed. You need to know what is in the protein shake before you start drinking them.

Certain types of protein are better than others and some are to be taken immediately after a workout while others should be taken before bed.

Whey protein is used quickly to repair muscles after a workout so it should be taken when you get done lifting. When you lift weights you tear the muscles and they have to repair themselves using the amino acids found in protein.

Casein protein is released slowly and helps your body repair muscles while you are sleeping.

This means that you should never do any type of diet that requires you to stop eating fats, proteins or carbs.

If you are serious about losing weight you can do so by following a strict diet that is proven to product results.  If you are like most people, you are eating too much fat and not enough protein. 

You need to focus on eating less saturated fat and more protein.  I’m not saying that you need to eat the amount of protein that bodybuilders consume.  Bodybuilders often times eat too much protein and end up having very expensive urine because they end up excreting most of that pricey protein.

Protein is used to rebuild muscles, so naturally if you workout you will need to consume more protein so the muscles will be able to rebuild themselves.

You might be wondering how you can lose weight if you eat fat but it’s the people that try to cut all fat from their diet that don’t have success.  Fat is necessary because it is what causes you to feel full.  So when people don’t eat fat they are always hungry and tend to overeat.

A six pack abs diet is not something that all people have the will power to do.  It’s not too difficult but people love to eat their desserts and this will not result in having a 6 pack or sexy abs.

1.  Chocolate Peanut Butter

• 12 ounces milk
• 5 ice cubes
• 1/2 cup peanut butter
• 1 scoop chocolate protein powder
• 1 Banana

2.  The Oreo Chocolate P.B. Shake

• 6 oreos
• 12 ounces milk
• 1 scoop chocolate protein powder
• 2 ice cubes
• 1/2 C peanut butter

3.  Berry Blast

• 1 Cup blueberries
• 1 scoop vanilla protein powder
• 4 ice cubes
• 12 ounces skim milk

4.  The Eric Pelissie Shake

• 1 & 1/2 Cup spinach
• 1/2 Cup Dark Berries
• 1 Scoop vanilla protein mix
• 12 ounces water
• 1 beet

5.  Strawberry Banana

• 1 Cup strawberries
• 1 banana
• 12 ounces milk
• 1 scoop vanilla protein powder
• 3 ice cubes

6.  Pineapple Delight

• 12 ounces water
• 1 scoop protein (vanilla)
• 4 ice cubes
• 1/2 cup pineapple
• 1 orange
• 1 banana

7.  The Honey Kong

• 12 ounces milk
• 1 scoop chocolate protein powder
• 1 cup peanut butter
• 1 banana
• 3 eggs
• 1 Tbs Honey

8.  Veggie Vs. Fruit

• 1 carrot
• 1 banana
• 1 Cup leafy greens
• 1 orange
• 1 scoop vanilla protein
• 1 cup pitted cherries
• 12 ounces water

9.  Berry Chocolate

• 12 ounces water
• 1/2 cup chocolate
• 1/2 cup vanilla
• 1/2 cup mixed berries

10.  The Nate Crump Special

• 12 ounces water
• 4 eggs
• 2 scoops vanilla protein powder
• 1 energy drink

Tips for Accepting a Healthy Body Weight

• Adopt a new value system.  Value yourself and others for human attributes other than body weight.  Realize that prejudging people by weight is as harmful as prejudging them by race, religion or gender.
• Take compliments seriously.  Positive comments from others probably reflect an objective viewpoint.
• Use supportive, nonjudgmental descriptions of your body; never use degrading negative descriptions.
• Avoid frequent checking of your weight or appearance; focus on your whole self including your intelligence, social grace, and professional and scholastic accomplishments.
• Accept that no magic diet exists.
• Stop dieting to lose weight.  Adopt a healthy eating and exercising lifestyle permanently.
• Become physically active, not because it will you get thin but because it will enhance your health.
• For a how to guide on losing weight healthily click here.

Best Protein Supplements for Women

Now that we answered the question, should women take protein supplements lets look at which ones are the best.  The best protein powder for women that I have found is by the company of optimum nutrition.  I don’t recommend protein bars for women because I have never found one that tastes good.  But you can find some powders that tastes great when mixed with milk.  Stay away from the muscle milk and other supplemental powders that have weight gainer in them.  You are looking for straight whey protein for women.  The container does not have to say that it is women protein, it only needs to be whey and you are good to go.  Taking protein is a part of a healthy weight loss exercise diet and should be part of your nutrition to lose fat. Aria womens protein is a popular brand that sales well to women.

Will Protein Make Me Bulky?

• No, protein will not cause women to bulk up.  Females have less muscle mass on their bodies and will not all of a sudden get broad shoulders from lifting weights and taking protein.  Do you know how many men try to get broad shoulders by lifting weight 3 times as heavy as what a woman would lift and they still find it difficult to bulk up.

There are many protein supplements for women.  I would recommend something that tastes good and that you will enjoy.  My personal favorite is the milk chocolate whey protein powder.
If you workout and still wonder, should I take protein?  The answer is yes and I will give you another reason why you should use protein and when.  If you don’t drink a protein drink after a workout what are you going to eat/drink?  Probably something that is high in fat and low in protein.  This is a huge no-no.  Why not fill up your stomach with something healthy instead of the same old food you always eat.  A protein shake will suppress your appetite for a while causing you to eat fewer calories throughout the day.

There is a popular myth that lifting weights will make women bulk up.  This is not true and never has been.  Get this idea out of your mind right now.  You need to lift weights to speed up your metabolism so that you burn more calories throughout the day.  How does this work?  Simple, muscle burns fat better than fat burns fat, so the more lean muscle you have on your body the more calories you burn all day.