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Are you working to get more muscle? There is a lot that you can put into place to improve your bodybuilding techniques and maximize your workouts. Read on to learn how to develop larger muscles and greater physical strength. Make use of these suggestions and get the most out of the time you spend in the gym.
Research muscle exercises to ensure you are engaging in the most effective exercises. Different exercises work on different muscle groups and also on muscle building or toning. Don’t forget to use a variety of different methods so that each muscle group is worked.
To increase muscle mass in the most efficient way possible, you need to warm up before each and every workout. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. If you spend an adequate amount of time warming up, your risk of injury will decrease. Before doing any heavy lifting, exercise for about 10 minutes then do warm up sets.
Meat products are a good source of protein and help add muscle mass. You should want to eat at least one gram of protein for every pound you weigh. This is important because it allows you to store a protein reserve that your body will be able to use to build muscle.
You need lots of protein when building muscle. Muscles are made from protein, meaning you need to keep levels high so they can rebuild. If you fail to get enough protein, you will not gain muscle mass very quickly. Aim to eat lean and healthy proteins at least three times a day.
Making short-term goals, attaining them, and then rewarding yourself for doing so, can be a great motivator. Achieving long term goals requires that you provide yourself with motivation along the way. Setting rewards can also help you stay with your bodybuilding goals. One good idea of a healthy reward is getting a massage.
Creatine, like any other additive that you use, has to be taken in moderation. You can develop severe kidney problems with prolonged creatine use. They can also cause cramping, heart problems, and even something called muscle compartment syndrome. Adolescents are particularly at risk. These supplements should only be taken in the correct manner.
Don’t attempt to build muscles when you are preparing for a marathon or tackling other extreme cardio workouts. Cardio exercises are excellent for overall fitness, but intense cardio workouts will interfere with efforts to bulk up your muscles through strength training. When you are trying to build up your muscle mass, concentrate more on your strength exercises and a little less on conditioning.
Create illusions that you appear to be larger than what you actually are. Do so by putting more emphasis on your upper body, chest, back and shoulders. This makes your upper body look bigger in proportion to your waist, which gives the illusion that you have a larger body.
Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. By doing this, too many calories are being consumed and if a person is only exercising a small amount, fat can increase. Change your protein consumption more slowly by eating a few hundred extra calories of protein over a week or so, and the body will be able to convert that protein into muscle.
Make sure you are eating enough calories in a day. There are a lot of tools online that can assist you in finding out how many calories you need to what you want to gain. Try using these tools and changing the way you eat to include a balance of nutrients to help you build muscle.
Make room in your regimen for plyometric exercises. Plyometric exercises help your body have better fast twitch fibers that also help muscles grow. Plyometrics are similar to ballistic moves due to the fact that acceleration is required. So when you do something like plyometric push-ups, you would pull your hands up off the floor, allowing your body to explode into the air as high as possible.
It is a simple fact of nature that some muscle groups build less rapidly than others. A fill set can target problem groups. This is a brief set (25-30 reps) of exercises targeting the group in question, performed two or three days after the group was last worked hard.
Make sure you implement a good diet routine as you workout. You want to cut down on your fat intake and boost your consumption of healthy protein for good bodybuilding. Don’t be under the assumption that this means you can overeat; it simply means that you need to follow a healthy balanced diet. Vitamins and protein supplements may also help you to boost your results.
Pre-exhaust is one method used to help you with muscles that might not quite be strong enough. It is common for one frequently used muscle group to get exhausted before you work through all your exercises. You can solve that issue by doing a type of isolation exercise that does not require use of the biceps as much. Your lats will already be tired, allowing your biceps to keep pace with them as you exercise.
As you can now see, there are numerous ways that you can maximize your muscle-building efforts. By using these suggestions, you can add muscle mass quickly. By using this knowledge, you can start getting better results for your efforts.
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Keep the “big three” exercises in mind when developing your routine. This refers to bench presses, dead lifts and squats, all of which are common exercises for building bulk. These compound exercises can make you stronger and improve your muscle tone as well as increasing your muscle mass. Incorporate a variation of exercises like this in your workouts regularly.
Although every single person dreams of looking incredible, the truth is that the majority of people do not want to put in the time and hard work that is required. You however, have shown a determination to getting into shape just by seeking out this information, and that is a positive first step! You can build muscle quickly with the great suggestions below.
Carbohydrates are important to building muscle. They are essential for more energy during workouts and they supplement protein for muscle mass. Eat enough carbohydrates so that your body can function, and you will be able to make it through your workouts.
Eating enough protein is a great way to build muscle. A good way to get all of the protein needed is to consume supplements and protein shakes. Take these before going to bed, as well as after your workouts for best results. If you are looking to shed pounds while you are trying to gain muscle, consume around one per day. On the contrary, if gaining mass is also your goal, you should consume as many as three a day.
Focus on your nutrition and calorie intake on the days that you will be do weight training exercises. Approximately 60 minutes prior to exercising, consume calories. While working out doesn’t give you a free pass to overeat, your body will need and burn more calories on days that you exercise.
Include an effective number of repetitions in your training session sets. Do at least fifteen lifts while taking a break of less than a minute in between. Your muscle will be stimulated by the lactic acids that these repetitions produce. By keeping the breaks to about a minute, the lactic acid doesn’t have a chance to dissipate. This will give the best results.
Try to workout for an hour, or less. Once a workout goes beyond the hour mark, the body will produce excess cortisol, which is the human stress hormone. Cortisol blocks testosterone, which can ruin your muscle gaining efforts. Keeping your workouts under an hour should provide optimal results.
Stretch for a few minutes after working out in order to facilitate muscle repair. Anyone that is under forty years old needs to make sure that each stretch is held for a minimum of thirty seconds. If you are over 40, hold each stretch for a full minute or more. This will help prevent injuries during your muscle development program.
When beginning a muscle-building program, lots of people increase the amount of protein they consume too much too soon. Doing so can mean a boost in calories consumed, and if these are not getting burned off by the exercise, fat can start forming. Rather, raise your protein intake gradually by a couple of hundred calories twice a week, and you will give yourself the opportunity to properly build muscle.
Know your limits, but don’t stop doing a particular exercise until you know you have nothing left. With every set that you do, try to push your body until you can not lift even one more pound. If you start getting tired, shorten the lengths of the sets.
Do some plyometric exercises. These sorts of exercises will help you enhance your fast twitch muscles, stimulating greater muscle development. Plyometric exercises are a different kind of exercise that rely more on acceleration than strength. For example, when you’re doing plyometric push-ups, you let your hands jump from the floor to explode as high as possible.
Having a strict schedule for your workouts will prevent injuries and help you gain muscle. Only push yourself to your limits twice a week early on, increasing the intensity and frequency of your workouts as your strength and endurance improves.
A frustrating part of bodybuilding is that some muscle groups show immediate results, while others take longer to develop. Use fill sets to target your problem muscle groups. A fill set is 25-30 reps of an exercise specifically designed to target your weak areas as maintenance between full workouts.
Try consuming a lot of protein before and after exercising in order to increase muscle mass. For example, try consuming 15 grams of protein 30 minutes before your workout, and following up with another 15 grams of protein post-workout. This is about the same as one or two cups of milk.
A good weight training program should prioritize strength above all else. This will result in a gradual increase in your ability to lift more weight. For example, every second workout, you should be able to lift 5% more than the last time. If you are having difficulty meeting your goals, it may be necessary to rethink your current plan of action. If you still feel weak from you last workout, you may not have given yourself enough time to recover.
You should put as much hard work into your diet as you do your training. For example, building muscles requires plenty of protein and carbs and only certain fats. But, this doesn’t entail an increase in the amount of food you eat. It means that your diet should be more balanced. Try using vitamins and supplements to build muscle.
Now that you have perused this piece, you likely realize that it is indeed possible to build muscle and improve your appearance. All it takes is the information above and a commitment on your part to build the muscles that you have always wanted.
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When you want to build up your muscle mass, eat foods that are high in protein before and after exercising. An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. You could do this by drinking one or two servings of milk.
No matter what your age, bodybuilding is a fun and healthy way to get into amazing shape. This article provides lots of advice so you can achieve great results in the gym and start enjoying the advantages of a buff body. Prepare yourself to enter the world of fitness and continue reading to get started.
Too many people botch their muscle development efforts by rushing them. No matter what type of exercise you are focussing on, keep your reps slower and concentrate on technique. You will find that you get much better results than if you speed through your routine. Just make certain to take your time, while making sure the exercise is being done correctly.
Concentrate on deadlifts, squats and bench presses. This trio is thought to be the best foundation for muscle development success. They have long been known to effectively add strength, muscle bulk, and overall fitness. Use these exercises during your workout.
Always look for new ways to exercise your body and build muscle. Different exercises work on different muscle groups and also on muscle building or toning. Use a variety of exercises and techniques to get the results you want for each of your muscle groups.
You need to take in more calories when trying to grow muscle. Increase your food intake to the amount of calories that will produce a weight gain of one pound per week. Try to find ways to increase your caloric intake. After a few weeks, if you do not notice a weight change you may want to start consuming more calories.
Warming up correctly is vital when it comes to increasing your muscle mass. As muscles grow stronger, they are more stressed and prone to injury. Warming up is the best way to prevent these injuries. Prior to doing heavy lifting, spend five to maybe ten minutes exercising lightly, followed by three or four warm-up light and intermediate sets.
Eating some meat can help your muscles grow. Consume 1 gram of meat that is full of protein for each pound that you weigh. This is important because it allows you to store a protein reserve that your body will be able to use to build muscle.
Do not neglect carbohydrates in your muscle-building diet. Carbs are vital for energy so that you can last an entire workout, and if you do not get enough, your body converts your stored protein for energy instead. If you take in enough carbs, your body will function at a higher level during workouts.
Change your routine around. As you repeat any particular workout routine, it could become boring, which can prevent you from working out. Try to very your workout each day to keep working different muscles. When you change your workouts, you will always be engaged, and you will be more likely to stick with it for the long run.
Incorporate plyometric exercises into your muscle-building routine. These types of exercises will let your body develop some fast-twitch muscle fibers, and that will help stimulate any muscle growth. Like ballistic exercises, plyometrics require explosive movements. So when you do something like plyometric push-ups, you would pull your hands up off the floor, allowing your body to explode into the air as high as possible.
Planning out and keeping a wise schedule for your workout regimen means you can grow your muscles while minimizing your risk of injury. Only push yourself to your limits twice a week early on, increasing the intensity and frequency of your workouts as your strength and endurance improves.
Try consuming a lot of protein before and after exercising in order to increase muscle mass. Aim for 15 grams of protein both before and after you exercise. This is equal to consuming approximately a glass or two of milk.
You can get stronger with a strict and effective workout routine that focuses on bodybuilding. You can tell if you are stronger by keeping track of the weights and reps you do each workout. Remember that as a beginner, you should be able to increase your weights by about five percent every two sessions. If you consistently fall short of this goal, figure out what you might be doing wrong. If you find that you are weaker than your last session, it is possible that you were not fully recovered.
Do not workout more than four times per week. This way, your body will be able to rest and heal itself. The more you work out, the more likely you are to injure yourself and hinder your progress toward your goals.
When building muscle, ensure that you are getting the correct caloric intake. You need to know which foods will help your efforts and which will hurt them. Making poor dietary choices may lead to fat gain, instead of muscle growth.
Set realistic goals when you create your bodybuilding program. You will see the best results over hundreds of workout sessions. Never attempt to bulk up with steroids or stimulants; using these chemicals can cause irreversible damage to your body and your health.
Do squats the smart way. Use a point near the middle of the traps when lowering the bar. That will put more pressure on your glutes, hamstrings and hips, and this will allow you to squat press more weight than before.
Know the limitations of your body at it’s current fitness level. This helps you start on the right foot and establish attainable, realistic goals to strive for as you complete your regimen. While you are doing this self assessment, your weight and muscle tone must be considered.
While it can be tempting to power your way through your workouts and to use maximum speed to do your repetitions, don’t do it! Doing these movements slowly in every exercise can help achieve better your results, even if you decide to switch to lighter weights. Try to shoot for 20 seconds for each rep, with 5-10 seconds for each movement within any weight-lifting exercise.
Good fitness works for any age group and body building can work for you. This article has given you all the information you need to see the benefits of a bodybuilding routine, which include bigger muscles, more endurance, and better overall health.
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Try to take some pictures of your body every few days. When you are looking at yourself in the mirror every day, it can be hard to see any real progress. The photos will give you something concrete that you can look at to see just how much progress you have really made over the course of time.
A lot of people ask the question, how can they build muscles quickly? What will help me build muscle mass? These question are commonly asked, even though answers can be difficult to find. Read on to learn from the advice of experts in the field on how to bulk up your body rapidly and effectively.
Not all exercises are created equal, so be sure to do the exercises that address your specific goals. Different exercises achieve different results; some are better for toning while others are better for bulk. Therefore, your exercise plan should include a variety of exercises in order to work different parts of the body.
Always include the “big three” exercises in your training schedule. They include dead lifts, squats and bench presses. This type of exercise will help you develop your bulk and strength as well as condition your body. Do some variation of the “big three” exercises regularly.
Setting up sort-term goals and a reward system for meeting those goals can go a long way for improving your motivation. Building muscle needs a true commitment that lasts a while, so it is critical to constantly motivate yourself. Try making some of the rewards things that will help you to build more muscle. If you were to treat yourself to an occasional massage, it would help your recovery by increasing blood flow to your muscles, helping you relax, and alleviating soreness, allowing you to return to your workouts well-rested.
Continually change your exercise routine. If you aren’t excited by your routine, then you will be more reluctant to work out. Change your workout to do a variety of exercises, and alternate the muscle groups you work on in a single setting. By keeping your routine fresh and fun, your workout is more interesting.
Ensure that your diet is very good on days you are going to workout. You want to add calories about sixty minutes before you plan to lift to give them time to be absorbed and available for your body to use. This is not a license to overeat on the days that you workout, but just to eat more in comparison to the days that you are not planning to hit the gym for weight training.
Compound exercises are an important part of any bodybuilding plan. These moves incorporate many muscle groups at once, so they are efficient and effective. Bench presses, for example, work your chest, arms and shoulders at the same time.
Engage in many repetitions within many sets to increase muscle mass. Do fifteen lifts before taking a one minute break. This constant working will increase lactic acid production and flow, thereby stimulating the growth of muscle. Repeating this again and again will build your muscles to their fullest extent.
Create the illusion that your body is larger than it really is. This can be achieved by putting your focus on the upper chest, upper back and shoulders by training these specific parts. This causes your waist to look smaller and makes you look bigger.
Keep in mind that any muscle-building routine you undertake is only effective if it makes you stronger. Being stronger means that you will be lifting increasingly heavier weights. If you look at when you are just beginning, you should see yourself lifting five percent more than you have two workout sessions ago. This trend should be continual. If you do not see such results, see if you might be doing something wrong. You might not be fully recovered from your previous workout if you feel weak.
One way to work around muscle groups that are holding you back is “pre-exhausting.” For example, your biceps might be fatigued before your lats on rows. When you complete isolation exercises you help fix this, do things like straight-arm pulldowns which don’t necessarily concentrate on your biceps to complete. Exhausting your lats before doing rows will even out your muscle use and allow you to use your biceps to exhaustion.
Choose your barbell weights carefully to ensure complete safety. Exercising your neck, doing split squats, and doing dips can all compromise your joints and put you in jeopardy of getting seriously injured. Bigger exercises like, rows, deads, presses and squats are more appropriate for the heavier loads.
Get better at bicep curling. When some people do a bicep curl, they do not get all the benefits they can. They are unable to move the dumbbells past parallel, not getting the most out of the last half of the curl. But, when it comes to bicep curls, the strongest part is the top half. You can correct this with seated barbell curls.
Make your muscle building goals realistic and reasonable. Hundreds of workouts will be required to achieve good results. Attempting to achieve rapid muscle building by utilizing steroids, stimulants or any kind of dangerous product, increases the risk of bodily harm and potentially severe health consequences.
Always stretch before you start a workout. Stretching before a workout is key to preventing injury; while stretching after a workout, will help muscles to recover faster. In addition to stretching, getting regular massages aids in muscle relaxation and recovery, a vital part of building muscle.
When you want to build up your muscles, you need to pay attention to what you eat and drink. You need to be hydrated all the time. Muscle is 70 percent water, so you NEED it now more than ever. Stay away from excessive amounts of alcohol, as it can break down the muscle tissue.
While it can be tempting to power your way through your workouts and to use maximum speed to do your repetitions, don’t do it! Performing each exercise more slowly can better your results, even if it means using less weight to do so. Each repetition should be done for at least 20 seconds in order to fully use each set of muscles.
Did you get all information you need from this article? The Internet is full of good, free fitness information. There are always new and innovative techniques out there, so give them a try in order to achieve your desired results!
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You should not emphasize speed over a good technique. No matter the exercise, a steady pace that focuses on technique will offer the best results over repetitions pushed out too quickly. Make sure you take your time and perform each workout correctly.
What do you need to build muscle fast? What are the techniques that give you the greatest return? Although people all over the world want to know the answers to these questions, the answers are elusive. The article below contains expert-advice that will help you bulk up safely and soon.
Be sure that you complete the necessary amount of research on how to build muscles properly. Different exercises work on different parts of the body, and can either build muscle mass or tone your muscles. Use a variety of exercises and techniques to get the results you want for each of your muscle groups.
Don’t forget about carbohydrates when trying to build muscle. Carbs are vital because they will help you to get the energy that you need so that you can have a great weight training session. If you do not consume enough carbohydrates, your body will begin to break down protein to use as energy. Consume enough carbohydrates so that you can function and make it through all your workouts.
Do as many repetitions as you can during your workout sessions. For example, do 15 lifts and then take a break of one minute. This can help to increase the flow of lactic acids, which help muscle growth. Repeating this again and again will build your muscles to their fullest extent.
Stretch for a few minutes after working out in order to facilitate muscle repair. If you are under age 40, hold your stretches for at least 30 seconds. If you are past 40, you should hold it for twice as long. By doing this, you can ensure that your exercising will not cause any injury.
Many people start upping their protein intake right after they start a bodybuilding program. This can increase your calories and if you don’t exercise enough, you can gain fat. Instead, you should gradually increase the amount of protein you consume. Every few days, increase the amount a few hundred calories. By doing this, your body will better be able to turn these extra calories into muscle rather than fat.
Scheduling your workouts is an important part of working to reach your goals. You shouldn’t work out more than three times per week. Beginners should limit hard exercise even further; twice a week is sufficient.
Eat foods rich in protein before you workout and afterwards if you want to grow muscle. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).
The goal of any workout where muscle development is the focus is to create stronger muscles. You should see a steady increase in the amount of weight you can lift over time. When you first embrace weight training, you should expect your lifting capacity to increase by roughly five percent after two workout sessions. If you have not been achieving your goals, then take a closer look to see if there is something you are doing wrong. If you sense you have not gained strength since your last workout, you may not have allowed yourself sufficient recovery time.
Make sure you are eating food that supports your workout schedule. In order to build muscle mass, you will want to make sure you are taking in more protein and less fat. That doesn’t mean you need to eat more. Instead, eat more healthily. You may also need to take vitamins or a protein supplement for best results.
Giving your muscles a good workout is very beneficial, even if you have no desire to bulk up. Your self-esteem and strength could improve along with the strength and power of your lungs when you workout through cardio training.
Always stretch before you work out. Warming your muscles before a workout, by stretching them, will help to prevent injuries. A good stretching routine after you finish a workout will help your muscles to relax and will keep blood flowing and bringing much needed nutrients to your tired muscles. Another way to encourage muscle recovery is through gentle massage, which often incorporates gentle stretches.
Creatine might prove a beneficial addition to your regimen. These assist you in training harder and for a longer period of time, when used in conjunction with a diet full of carbs and proteins. Discuss this supplement, and any others you wish to use, with your doctor to determine if they are right for your situation.
Mix up the back grip. When doing deadlifts or rack pulls, use mixed or staged grips, if you want to attain more strength. The grip that is staggered gives a twist in one direction and the underhand grip gives a twist to the opposite direction. This keeps your hands from getting the bar rolled all over them.
While working out quickly may be tempting, stick to a slower pace. You will get better results if you do your reps slowly, even if you need to use lighter weights to be able to complete the exercise slowly. A good goal is to try to achieve five or ten seconds for every half of the movement; meaning that each rep should last at least twenty seconds.
Alcohol should not be consumed when you’re in bodybuilding mode. Having a drink once in a while won’t do any harm, but that needs to be your limit. There are unhealthy ingredients in alcohol, plus it does not promote muscle growth in any way.
If you’re new in bodybuilding, it is important that you have perfect form before concentrating on power. As your workouts get more advanced, you will start to use heavier weights, and if you start off with bad form, it will only get worse. The result will be increased vulnerability to injuries, and that is not something you should allow to happen.
Have you found the answers to all of your questions in this article? If you would like to learn more, the Internet can be a helpful resource. Weight training advice is not static. There are new things being learned about it often, so be sure to keep up with the learning process for continued success!
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Fit Crunch Protein Powder by CHef Robert Irvine Where: Robinson Market District, 100 Settlers Ridge Center Drive, Robinson Sign up for one of our email newsletters. Celebrity chef Robert Irvine is coming back to Pittsburgh — but he won’t be “ambushing” a restaurant like he did when he ended the 13th season of his Food Network show, “Restaurant: Impossible,” by helping to rehab a North Versailles business, Broad Street Bistro. His visit on March 24 at Robinson Market District will be an “ambush” of another kind — to celebrate the recent launch of his Fit Crunch Protein Powders, which join his line of Fit Crunch bars that are made locally at a production facility in Pleasant Hills. A limited number of shoppers will receive samples of his products during his appearance. Irvine says he developed his protein powders with the same goal in mind as his protein bars — to help fitness enthusiasts and “regular folks on the go” to be able to make better food choices. “Whenever you have cravings for the kinds of foods that can derail your health and fitness goals, you can always make a smarter choice,” Irvine says. “These protein powders are the first of their kind, featuring Mixology Technology, meaning two or more of the flavors — vanilla milkshake, coffee, strawberry, cinnamon twist and chocolate deluxe — can be combined to create your own, brand-new flavor.” His protein powders aren’t only for protein shakes, according to Irvine, who says, “the sky is the limit as you can infuse everything from pancakes, muffins, cookies and more with a shot of high-quality protein. You can be your own chef and explore new decadent flavor combinations while still getting the protein your body needs to build and maintain muscle.” His Fit Crunch protein powders contain up to 25 grams of a blend of whey protein isolate, whey protein concentrate 80 percent and micellar casein, designed to provide an immediate and sustained release of amino acids, and they are non-GMO and gluten- and soy-free. Chef Irvine’s Fit Crunch Protein Bars are gluten-free, six-layer soft-baked bars, each containing 30 grams of protein, 6 grams of sugar and whey protein isolate. Available flavors are peanut butter, chocolate chip cookie dough, birthday cake, cookies & cream and caramel peanut. Both products are available at Market District stores.
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“The natural sugars in pears can help energize workouts, and they are also a good source of antioxidants, which may aid in recovery,” says Matthew Kadey, R.D., author of Rocket Fuel: Power-Packed Food for Sports and Adventure. “They also supply vitamin C, which helps scrub free radicals that cause inflammation, and vitamin K, which helps support strong bones.” The skin of the pear is especially laden with antioxidant phytonutrients that can help tamp down the inflammation caused by intense workouts. One medium pear boasts an impressive five to six grams of fiber—that’s more than the amount in an apple—which translates to about 22% of your recommended daily value, Kadey says. “This can make a pear a filling snack option, and the fiber can also help stabilize blood sugar levels.” A study in the Journal of Nutrition and Food Sciences even found that people who ate more pears had higher levels of vitamin C, vitamin A, potassium, magnesium, and fiber, plus they were 35% less likely to be obese. There are a few caveats though, says Kadey: “If you are following a strict low-carb diet, then the natural sugars in pears would be a problem, and the fiber in pears may cause some stomach woes if eaten too close to a workout.” But if that’s not a concern, feel free to enjoy pears as an out-of-hand snack, or add to oatmeal, protein shakes, yogurt, and salads. There are more than 3,000 varieties of pears worldwide. About 84% of pears grown in the U.S. come from Oregon and Washington. Pears ripen best off the tree, so when you buy them they will usually not be quite ripe. Leave them at room temperature, or place in a brown paper bag until they start to soften. Combine yogurt, almond butter, maple syrup, lemon zest, allspice, ginger powder, and a pinch of salt in a blender.