Monday, August 17, 2009

Machine Weights vs. Free Weights for Building Muscle Mass

Building muscle involves a lot of science: a variant workout routine (change it up every two weeks for maximum results), a healthy and high-protein diet (found in Eggology egg whites), and a positive attitude! When it comes to the actual method of gaining muscle, the debate between machine weights versus free weights can be tricky. So what is the big difference?

Machine weights:
These are usually safer than free weights as the machine can act as a "spotter"--so if you can't handle the weight, you don't need extra help to safely put the weights down--the machine does this part for you.

A bodybuilder has the freedom to work out alone using machine weights--the setup process is simple and does not need to involve a lot of teamwork.

Machine weights are great for higher repetitions with lighter weights--this is really effective for toning muscles and maintaining muscle mass.

However: machine weights have a limit on how heavy you can lift--so if you're a heavy bodybuilder, this could be very limiting once you have reached the highest level. (Most machines have a top limit at 200lbs.)

Free Weights:
There is more freedom for the bodybuilder to do various exercises with the same weights to work out different parts of the body--the same dumbbells can be used to train triceps as well as biceps!

The results are fast and noticeable with free weights--when you use heavier weights (and less repetition), you will gain muscle faster.

There is no limit as to how heavy a bodybuilder can go with free weights--up to 500lbs if you're willing!

However: free weights can be quite dangerous--oftentimes you will need someone to spot you to prevent serious injury.

For a successful bodybuilder who likes to spice things up, a combination of machine weights and free weights can make up a fun and effective muscle-training regime. Whatever your weight-training capacity and level, always remember that safe bodybuilding practices are more important than pushing yourself beyond your capacity to get faster results.

Help your muscles recuperate by consuming healthy high protein foods such as Eggology egg whites. Healthy and fresh egg whites has helped many professional bodybuilders achieve their weightlifting goals. Learn more about how you can incorporate egg whites into your daily diet!

Friday, August 14, 2009

Banana Bread with a Twist and Eggology Egg Whites!

We gave you a recipe for an awesome Banana Bread last May and thought it was time to give another. I love banana bread-it's such an easy way to use up old, um, I mean ripe, banana's and have a yummy snack that lasts for a week in the fridge or up to 2 months in the freezer.

This time, we thought we would mix it up a bit and add some applesauce to add moisture and flavor. It's so yummy you might not have any left over for freezing!

Banana Bread with Applesauce
  • Prep time: 20
  • Cook time: 60
  • Yield: 1 large loaf or 4 mini-loaves


  • 2 1/2 cup all purpose flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 cup applesauce
  • 1 cup sugar
  • 3 oz, Eggology Fresh Egg Whites
  • 4 bananas peeled & mashed
  • 1 tsp vanilla extract

1. Preheat oven to 350-degrees. Spray an 8 x 4 x 3 - inch loaf pan or 4 mini-loaf pans (5 x 2 1/2 - inch ) with non-stick cooking spray.
2. Combine flour, baking powder, baking soda and cinnamon in a small bowl and set aside.
3. In a large mixing bowl, stir together the applesauce, sugar, egg whites, banana and vanilla. Add flour mixture all at once and stir gently to blend.
4. Pour batter intoprepared loaf pan or the mini pans and bake for 50-60 minutes or until a knife inserted into the center comes out clean. Cool bread in the pan on wire racks. Once the bread has cooled, you can enjoy right away, or wrap tightly and put in the fridge or freezer.


Thursday, August 13, 2009

Back To School Eggology Recipe: Vegetable Quiche Cups To Go

I am sharing this classic Eggology favorite in honor of "Back To School". It is difficult for families to transition from the slow and easy pace of summer to the busy school routine: packing lunches, getting to school on time, eating a quick breakfast, doing homework, etc.

These mini quiches can be made ahead of time and make a great Breakfast or Lunch on the go. They also make a very healthy, high protein snack to help your student get through their study time.

Very Healthy Vegetable Quiche Cups To Go

Servings: 4


1 package frozen chopped spinach
3/4 cup Eggology egg whites
3/4 cup shredded reduced-fat soy cheese
1/4 cup green peppers, diced
1/4 cup onions, diced
3 drops hot-pepper sauce (optional)


1. Cook the spinach according to instructions, then drain the excess liquid.
2. Line a 12 muffin pan with baking cups. Spray the cups with cooking spray.
3. Combine Eggology egg whites, cheese, peppers, onions and spinach in a bowl. Mix well.
4. Divide evenly among the muffin cups.
5. Bake at 350 degrees for 20 minutes, until a knife inserted in the center comes out clean.

For those really rushed mornings (and you know they will happen), keep some Eggology On The Go on hand so you can enjoy a healthy breakfast or snack in seconds flat.

Got a recipe idea or want to share your thoughts on this one? Tell me in Twitter or on Facebook!

Tuesday, August 11, 2009

In A Bicep Rut? Try These Two Moves From Bodybuilder Michael Ferencsik

Finding the right bicep moves can be a challenge, especially when we are in a workout rut- how many preacher curls can one do over and over again? Smart bodybuilders know they must maintain a healthy diet rich with essential amino acids like the ones found in Eggology egg whites and add a new range of motion to challenge their muscles to break free from a workout rut. Essential amino acids are proteins that are necessary for good health yet are not naturally produced by the body and are therefore only accessible through diet.

I came across some excellent work out videos from Pro Fitness Trainer and INBA Forever Natural Universe Champion Michael Ferencsik on his site, Ripped Natural Body Building. Michael shares his training expertise in a series of videos designed to help bodybuilders of all levels achieve their goals. This video demonstrates 2 contrasting moves that will challenge and define your biceps and help you break free from “bicep blues”. Try these moves and tell us what you think on Twitter or in our Facebook!

Photo Credit:

Monday, August 10, 2009

Eggology Egg Whites Make Great Alternatives to Steroids For Muscle Gain

If using drugs to quicken muscle gain is not your cup of tea, Eggology egg whites may just be the solution for you. The latest testimonial that egg whites can truly help bodybuilders attain their weightlifting goal comes from Chris Faildo, the "Hawaiian Hurricane", who chooses to eat only natural ingredients such as egg whites to gain muscle instead of steroids.

Faildo is the captain of a six-member United States team that competed in the World Amateur Championships in Jeju, South Korea. He became the captain of the team by winning the division title at the U.S. qualifier in New York City in 2007. Although Faildo’s decision to not use steroids may have delayed his weightlifting stardom by twenty-six years, Chris deems this delay worth the while because it shows that successful bodybuilders do not have to rely on injecting hormones to win.

Eggology egg whites are great alternatives for bodybuilders who want to keep their bodies free from hormones and steroids. The low-carb, low-fat, and high-protein composition of Eggology egg whites helps generate muscle growth while keeping the body lean.

So if you think you're the only one that does not use drugs to be muscular, you are not alone. Look at what Hawaiian Hurricane was able to achieve on egg whites! That's a healthy inspiration for all the rest of us.

Tuesday, August 4, 2009

Be an Egghead--Add Eggology Egg Whites to Your Protein Arsenal

Bodybuilders have been exposed to all types of protein from different sources--whey, egg-white protein, casein does a bodybuilder choose which type of protein to consume as a part of their daily diet?

Early in the 90s, studies revealed that whey gets digested quickly and thereby is a very effective ingredient to boost protein synthesis. Ever since then, people have opted for the less expensive whey protein than the more pricey egg white protein for muscle gain.

Later on, more studies revealed that slow-digesting proteins like casein actually minimized muscle protein breakdown and helped bodybuilders gain muscle.

Additionally, egg white protein digests fairly quickly. This allows egg whites to not only help boost protein synthesis, but also prevents muscle protein breakdown. Egg white protein is practically free of carbohydrates and fat--making it the perfect ingredient for those who are trimming down on fat.

Bodybuilders today are appreciating the value of egg white protein as more and more start to incorporate egg whites into their daily diets. Egg whites make wonderful protein shakes and smoothies--an easy and quick way to get your protein fix for the day!

So the next time you find yourself tempted to reach for the whey protein, take a look at the benefits of egg-white protein and try Eggology Egg Whites instead. Share your success stories with us (in the comment box) and we'll egg you on!

Read more about how egg-white protein helps you gain muscle.