The On Gold Standard Dietary Supplement, 100% Instantized Whey is my choice of protein supplement. Though this is not a power booster like the BSN Syntha-6 it is by far better than other protein drinks. Those of you who like Ovaltine will find it more acceptable because it looks like the dilutee version of Ovaltine in taste and texture. I would recommend this for amateur fitness freaks and for those who work out moderately. I am a mother of two and drink this primarily to balance the nitrogen and protein requirement.

I don’t understand why people complain a lot about the not so tasty protein drinks. The dietary supplements are mainly formulated for adults and they are supposed to know the fat that as the taste of the drink increases it will not benefit the body. To make the protein drink taste better more amount of sugar and fats are added and it goes without saying that these will act totally against the basic premise of working out in gym. Moreover these are made for mature people and they should have the brain to think that they are not kids to crave for sweet tasting dietary supplements like milk shake.

Taking in to consideration of the weird taste of whey powder, the On Gold comes with different interesting flavors to mask the original distaste. It is available in Vanilla, Strawberry, Chocolate Mint, Double Rich chocolate and Cookies and Cream. Based on the amount of the fluid that goes in to the preparation of drink it will be thick or watery. I prefer the Cookies and Cream with the full grain texture that tastes like a thick viscous shake. To make it vibrant I add some fresh fruits like apple, banana and top it with coconut scraps.

This is economical and going by the ingredients at the back of the bottle this is one amazing drink and probably no other supplement is as good as this under this price. This can be mixed in milk, water or even beverages like soda. I have a problem with the mixing ability of this powder. Though it is Instantized whey and designed to mix instantly, it has not completely succeeded in this aspect. It is definitely better than the original On gold that had to be necessarily run in blender to get mixed.

To improve the blending factor, first take a spoon of the powder and mix it in half a glass of milk. Stir it continuously with fast and vigorous motion to make a uniform paste like thick consistency. One you sure that there is no un-dissolved mass of powder at the bottom of glass, add remaining amount of milk and stir. This delivers more amount of protein with less calories, carbohydrates and fats.

To sum up, gold standard is one of the best supplements that you can find that makes your body fit and healthy, with no side effects in the bargain and it is not your regular green juice powder that has to be necessarily taken all the time. What differentiates it from other supplements is that it can be taken on alternate days and it won’t have any drawbacks as once your body starts getting accustomed to it, the responses are there for all to see.

It is really important that if you are facing problems like gynecomastia you should immediately switch to a healthier lifestyle and start your workout sessions as soon as possible. Using other methods should be last on your list. However, if the problem is way too serious then you should check out the best pills for gynecomastia that are there in the market. Well, coming back to your workout plan, here are some of the best exercises that you can do in order to get rid of your extra fat.

  1. Push-ups
    Doing push-up is a great way to reduce the extra fat that gets accumulated on your chest area. This is one of the simplest exercises that you can do in order to reduce fat without the use of any expensive equipment. However, make sure that you do this exercise properly and maintain proper posture while doing it.
  2. Dumbbell Flyes
    Another effective exercise that you can do that is equally effective as push-ups. Doing flyes with the help of dumbbells will allow you to burn the extra fat at a steady rate since this exercise mainly uses pectoral muscles.
  3. Yoga
    An excellent choice for people that do not like to work out and want to reduce their chest fat as soon as possible. Doing yoga for 20-30 minutes a day will not only help you in reducing your chest fat but will also help you in maintaining your whole body. There are tons of good yoga videos that are available online for free. You can watch these videos and follow the simple instructions there.

These are the simple exercises that you can follow in order to reduce your chest fat quickly. However, to make them more effective you should also switch your diet so that you can maximize the benefit of these exercises.

Excessive weight has become quite a hectic problem in these days and almost every second person these days is suffering from this problem. Almost every one of you wants to look handsome but the tummy that you carry makes you look a little ugly. You people try out a number of options for these problems from the exercises and hectic work out schedules to the weight loss supplements but they all take time. Some of these supplements even cause some kind of a problem on your health and thus are not advisable.

Frustrated woman on exercise ball
Frustrated woman on exercise ball

One of the best ways to go about this problem is to join a boot camp Thailand where you can learn to lose the weight in the easiest and most natural manners. These boot camps not only allow you to work on you fitness but are also a very good ideas if you are looking to go for a vacation. These boot camps will help you to have a check on some of the best destinations in Thailand while also making sure that you can work on the problem of weight

To help you know more about these boot camps, here are some of the services that will be on offer for you in these boot camps:

  • These boots camps offer you with a glorious walk around the Thai countryside which will help you immensely in losing the weight. At the same time, you will also not feel tired as the beauty of the place will not let you feel so. They also carry out the exercise and fitness sessions across lakes or other beautiful surroundings to keep you energized and make weight loss fun.
  • If you are an adventure lover, then these boot camps are an even better option for you as you will go for cycling in the mountains which will enthrall you and at the same time will help you to shed down some weight. The cycling exercise also helps a great deal in making sure that you can increase your stamina which goes down very quickly with increasing weight.
  • You will also get high quality cardio fitness lessons from professional tennis players as playing tennis greatly helps in maintaining the health of your heart. The professional players will help you out in honing your skills and thus you can easily enjoy yourself playing tennis while also enhancing your fitness which is the most important thing.
  • Another eye catching feature of these boot camps are the sauna sessions that will help you to get the better of tiredness that you have because of the hectic fitness sessions. The massage experts also help you in reducing the weight by special massage therapies and also soothe you completely.
  • Last but not the least; the diet also plays a key par in weight loss. So, in these boot camps, you are served with mouth watering organic stuff that helps you to add nutrients to your body without putting up chunks of masses.

Having a big butt is a stigma of the past. Thanks to celebrities like Beyonce, Nicki Minaj, and many others; who have completely changed the perception towards having a big butt. Having a big butt is now considered sexy and an increasing number of women are trying to emulate these icons to sport that big butt.

Now the question you all might be eager to ask is: How to get a big butt? Here’s how –

  1. The first step is exercise:

 Do cardio

If you want to get rid of the excess fat that clings to your body, and want that toned shape so that your butt stands out. Working out your heart and lungs is the best possible way to achieve that.


  • Treadmill – while jogging, see to it that, it is the heel of the foot that touches the ground first.
  • Elliptical – stick your butt out a little bit, when you are going down.
  • On the road – Walking sideways will stretch your legs away from your body and work the butt at a different angle.


if you ask a fitness buff or a personal trainer, they would advise you to do squats to get that big butt. Squats is the number one exercise to work them glutes; attaining mastery in this will only help to speed up the process. You can do squats with a barbell or a dumbbell, depending upon your preference.

Do deadlifts

This is a very advanced form of exercise usually used in muscle building, so therefore, you must learn to do it correctly to avoid any injuries to yourself.

 Front and reverse lunges

The goal of this exercise is to work those calf muscles, thigh muscles and, to work that butt. Be sure to ask your trainer to teach you the correct form and posture for the exercise.

Perform leg raise and add kickbacks to your routine. Make sure you take at least one day of rest between workouts.

  1. Nutrition:

Your goal is to get that big butt and not bulk up like a bodybuilder. You don’t need any protein bars, powders or shakes whatsoever. Exercise is more than sufficient. However, the body needs adequate protein to function properly and help in building the new muscle.

  • Eating habits – remove white sugar from your diet and instead, include carbs like lentils, beans and brown rice. These carbs can help you lose fat around that mid-section and make your butt stand out.
  • Processed and refined goods are a big no. Stick to foods like oats, nuts and beans which will prove beneficial.
  • Increase or decrease the amount of calories you consume based on your body type.


There are other things you can try out to enhance your butt, like

  • Opting for tight-fitting jeans that enhance your posterior
  • Wear booster shorts that have removable butt pads
  • Wear clothes that clinch your waistline, giving you that flawless hourglass figure.

You could consider surgery if all of the above fails to give you the desired results. Surgery should be your last option as they are unsafe and can lead to unnecessary complications. Be patient, be disciplined, stick to your routine and you will be rocking that big butt in no time at all!