3 pounds beef sirloin tip roast, trimmed of all visible fat

4 cloves garlic, peeled and halved

1 teaspoon coarsely ground black pepper

Directions

Preheat oven to 400 degrees F (200 degrees C). Secure roast with cooking twine.

Make 8 (1/2 inch) slits around the roast, and insert 1/2 garlic clove into each slit. Sprinkle with fresh ground pepper. Place on a rack in roasting pan.

Roast in preheated oven for 20 minutes. Reduce heat to 325 degrees F, and insert meat thermometer into roast. Continue cooking about 1 hour, or to desired doneness; remove from oven. Loosely cover with foil, and let roast stand 15 minutes before slicing. To serve, slice as thinly as possible against the grain.

1/3 cup cottage cheese

1 scoop vanilla whey protein

2 tbsp flax seeds

1/2 ounce almonds

1/2 ounce walnuts

1 1/2 cup ice

1/4 cup water

Preparation

Combine all ingredients except water and blend on high for 2 minutes. Next, add water and blend on high for 1 minute.

As read above, the key to real bodybuilding is adding muscle mass to your shoulders to make them look bigger than they really are. The broader the shoulder the leaner you look. Now that doesn?t mean that you just work on your shoulder to get the v shape body you always dreamt of. There are certain exercises that need to be practiced to attain the V-shape body you always wanted. One of the exercises that work on the arms, shoulder as well as back muscle is wider grip lat pull down exercise. When you do wide grip lat pull exercise, it exerts pressure on your biceps and middle back, especially the triangular muscles on either side of the back, thereby helping you build a stronger back and also improve your body posture.

Learn how to perform wide grip lat pull down exercise:

Be it beginners or advanced body builders it is always advisable to start with warm up exercises as it helps you loosen your body muscles and prepare yourself for your main exercises. A warm up exercise mainly includes very light aerobic exercise for 10 to 15 minutes.

Once you are done with the warm ups, sit on the cable station above, which will have a long bar attached, suspended from the cable. Make yourself comfortable by taking a steady position using the pads above your knees. This will help you when you apply effort to pull down the bar. Now grab the long bar attached to the cable, while your palms are facing away from you and while your hands are a little more apart than your usual shoulder width. This will be your starting position.

Now from the starting position pull the bar closer to your chest. Let your shoulders remain downward throughout the movement. When you pull the bar, raise your chest and slightly push your elbows a little forward, forming a curl on your back to separate your lats.

As you exhale, bring the bars close to your chest and press your lats.

Now inhale and slowly push the bar upward, leaving it in the former position, while you get back to your starting position.

Repeat this exercise until the sets are completed. Each set should involve a minimum of 10-12 reps

Benefits:

If this exercise is done properly, then it helps you get a stronger and a broader back and also improves your body posture. If you wish to get a perfect V-shape between your shoulders and your waist then this is the best exercise for you. But remember if done incorrectly then it may hit you very badly instead of helping you get the shape.

How to do the squat

You will want to start off with your legs shoulder width apart and your back straight. You want your toes to be facing straight ahead so that they are perpendicular to your shins.

While holding in your abdomen and keeping your back straight, you will bend your knees as if you were sitting on an imaginary chair

3. Without arching your back you will then stand back up to return to the starting position to start the next repetition

Tips for getting the best results when using the squat

It is very important to remember to breathe while you are doing this exercise. You can exhale while you squat and inhale while you stand back up

There are many ways that you can challenge yourself with this exercise and you can get very creative in what you do for this, though adding dumbbells or wrist weights are a great way to increase the intensity of this workout and can be done while holding them at your side

One way to work your entire body all at once with this exercise is to include some sort of upper body exercise with this. You can do anything from bicep curls or overhead presses (which are actually cool because it is basically the same motion on the top and bottom of your body). The important thing is to make sure that you do not sway while you are doing these exercises and interfere with proper posture as this can cause significant injury to you

Also keep in mind that the lower you sit, the more you will be working all these muscles. This is great for getting beautifully sculpted butts and thighs, but make sure that you do not go past what you can do as this can also cause serious injury

Make sure to take your time while doing the squat in order to get the full effect. Do not try to rush this as it can also damage your muscles.

Another great way to add a little extra to this exercise is to do a jump after you squat and are on your way back up. This is a burst that is made in place and helps to get your heart pumping a little more and incorporate more of your calf muscles into the exercise

A lot of doctors recommend at least 8 glasses of water a day and dieticians strongly advise fruit juices. Fruit juices are known to accelerate weight loss and keep common diseases away.

More people are now drinking fruit juices to lose weight. There are hundreds of fruit juices recipes for weight loss that anyone can try. You can also try experimenting and creating your own fruit juice recipes for weight loss or use any of the tried and tested recipes available.

It is advisable that you try to create your own fruit juice recipes for weight loss. In doing this, you can enjoy a weight reducing drink that suits your taste. The important thing to remember is to avoid putting sugar or fattening creams to the drink. Pick sweet fruits that can quench your thirst and have the wonderful flavors that appeal to your liking.

If you are new to this, here are some great fruit juice recipes for weight loss that have been proven to be effective and delicious, You may start with these and then experiment with your own recipes.

Make an apple-watermelon smoothie by cutting one whole unpeeled red or green apple into thumb-size pieces. Place apples in the juicer or blender. Slice about six pieces of two square inches of watermelon and add into the juicer. Mix with half a glass of crushed eyes, squeeze a bit of lemon to add to the flavor. Blend until you see a smooth concentration. This is a very nutritious and effective fruit juices recipes for weight loss that is easy to prepare.

Another one of the most popular fruit juice recipes for weight loss is the tomato juice. You may follow the preparation above and replace apple and watermelon with 3 pieces of regular sized ripe tomatoes. Choose the plump sweet tomatoes when preparing your tomato juice. Instead of squeezing in a lemon, drop a teaspoon full of honey into the blender. Tomatoes are rich in vitamin A and citric acids that aid body metabolism. Tomato juice is a great fruit recipe to prepare and drink at night. The vitamin A in the tomatoes will work wonders when you sleep.

The advantages of fruit juices are endless! Try your own fruit juice recipes for weight loss now and start living healthier without the fats and calories that you get from ready made juices from the groceries. The good thing about fruit juices too is that you and your entire family can enjoy it. Try out different fruits everyday and find the flavors that you can enjoy. Share it with your friends during occasions or just make it a family affair.