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Are you constantly feeling exhausted? Do you find certain tasks physically too hard? Are you fighting obesity? The response to this is to begin using resistance or weight training exercises in your routine, so keep reading to learn more.
You need to make sure you eat plenty of vegetables in order to maintain a healthy diet. Avoid concentrating solely on carbs and protein; do not forget your veggies. Vegetables provide nutrients that you cannot find in most carb and protein-rich foods. Additionally, they are high in fiber. When you are consuming fiber, your body will be able to better use the protein that you eat.
Quite often, people will mistakenly emphasize their speed instead of technique. It is always better to perform exercises slowly and focus on proper technique. This gives far better results than just trying to pump out reps as fast as possible. Go slowly and make sure you use correct form.
Warming up well is imperative when building muscle mass. When your muscles get stronger, they will experience a lot of additional stress that can make them prone to injury. Warming the muscles up prior to exerting them is a key factor in avoiding injury. Prior to any heavy lifting, do some brief, low-impact exercises. Follow this with some intermediate warm-up repetitions.
Consider all the potential problems of the long-term use of creatine in your bodybuilding regimen. Avoid these all together when you face issues with your kidneys. They have been shown to cause heart arrhythmia, muscle compartment syndrome, and muscle cramps. Youths and teens face particular risks from these as well. Use these supplements in appropriate quantities and under the supervision of a medical professional.
If you do extreme cardio workouts or want to train for a marathon, don’t try to build bigger muscles. Getting a good cardio workout is essential, but it can diminish your efforts to gain muscle. If increasing muscle mass and strength is your primary goal, stick with resistance training.
Eating ample amounts of protein is essential to building muscle. You can get the mega doses of protein needed for muscle building by drinking protein shakes or taking protein supplements. These are especially effective following a workout or prior to bedtime. If you wish to lose weight as you build muscle, consume about one a day. If you are trying to achieve increased muscle mass, you should drink up to three every day.
Unless you include carbohydrates in your daily diet, you will not get the best results from your routine. Carbohydrates not only fuel your body, but they are necessary to increase muscle tone. It is recommended that, if you wish to train hard, that you should have three grams of carbohydrates for each pound that you weigh.
To supplement your muscle building in the gym, make sure your diet includes high protein foods. Protein is a key building block for muscles, so if you eat too little of it, you won’t see the same results in your muscles. It’s likely that you’ll have to consume around one gram of it for every single pound that you weigh every day.
Building muscle does not necessarily equate to achieving a ripped physique. A variety of muscle development routines are available, and it is up to you to choose the one appropriate to you before beginning. Extreme muscle gain might require you to ingest a few supplements to achieve the desired results.
Know where your limit is, and push yourself to it. For every set that you do, you need to push yourself until you’re physically unable to lift. Try to force yourself to your limits. You can shorten your sets when you start to get tired, but do not stop until you have no energy left to continue.
To increase muscle mass, you must keep an eye on your calorie input. There are both good and bad caloric intakes, so watch which ones you eat to make sure they can help you build muscle. If you eat a poor diet, you will fail to build muscle and will become fat.
Construct your diet based on your training. You need a healthy ratio of protein to fat in order to build muscle. This is not a pass to eat more food. Instead, it means you must balance your diet. Think about taking a protein supplement and vitamins in order to get bigger muscles faster.
Be careful about which exercises you perform with heavier weights, because not all movements are designed to be done with extra bulk. If you are working on your neck, doing regular dips, or trying split squats, then you will want to reduce your load so as not to cause injury to your joints. Heavy loads are more appropriate for big exercise such as presses, squats, rows and deads.
Use smarts as you are doing squats. Lower that bar onto the point that is near your traps center. This makes your glutes, hamstrings and hips work harder, allowing you to squat and press more weight.
It is very important that you stretch before working out. Stretching before working out can help prevent injury. Stretching after you workout can help you avoid becoming sore. Deep tissue massage is also an effective way for you to relax post-exercise tension in your muscles.
Make sure you honestly examine yourself to decide what things you can do and what things you cannot do. This can help you to develop an effective plan and set solid, yet realistic goals when it comes to your exercise regimen. While you are doing this self assessment, your weight and muscle tone must be considered.
Your diet should include whole, fresh foods when you are trying to bulk up. Prepackaged foods are normally full of preservatives and chemicals which harm your immunity. Eating well will boost your body’s immune system, as well as helping your muscles grow.
Your entire life will change when you build muscle. You get your energy back, control your weight, and achieve tasks that you previously thought were impossible. Since weight training is such an easy way to improve your life, you should get started right now. Use the tips you just read to help you.
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Here’s what happens when our bodies start taking in too much protein: Ewww! When you cut your carbs to the bare minimum (which you’re likely doing if you’re on a super-high-protein diet), your body enters a state called ketosis, where it starts burning fat for fuel instead of the usual carbohydrates. Which might be great for weight loss, but not so much for your breath, says registered dietician Jessica Cording. That’s because when your body burns fat, it also produces chemicals called ketones that can leave your mouth smelling sort of like you drank nail polish remover. But the worst part is, the smell is coming from inside you, so brushing, flossing, or rinsing won’t make much of a difference. Consuming high levels of protein can cause your body to excrete more calcium in your urine, increasing your need for dietary calcium. If you don’t consume sufficient calcium to make up for this, you could have a higher risk for developing osteoporosis as you get older. The more protein you consume above that needed by your body for building muscle, the more calcium you will need to consume. A lot of people think that a high protein diet means you will lose weight, but wrong. When you consume more protein than your body needs, the excess protein is used to provide your body with energy or turned into fat. You can’t store extra amino acids or protein for later use, so if you consume too many calories in an effort to increase your protein intake you will gain weight.
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Josh Wade was a fan of Jay Cutler’s as he was coming up the amateur ranks of bodybuilding, but he quickly saw that he was being compared with another Mr. Olympia: Dorian Yates. “I’ve heard and read how he was meticulous and detailed with his workouts,” Wade says. “I’m the same way. I’m up every day at the same time, including Sundays, so I can eat my meals. My workouts are logged for years like he did. Now people have been telling me that when I’m onstage I remind them of him.” Like Yates, Wade is also a student of the sport and training. As a personal trainer who owns his own gym, he makes it a priority to learn as much as possible, not only for himself but also for his clients. However, he also knows the value of a coach, and that’s why he works with the “Mountain Dog” John Meadows.
It can be daunting to build muscle. You must follow a workout schedule that is very intense, and maintain a clean diet. It can be devastating to not realize the desired results. The following article offers suggestions you can follow so your efforts are sure to be worthwhile.
The bench press, squat and deadlift are a important exercises to focus on. Incorporating these three exercises to your routine are paramount to achieve a successful bodybuilding plan, and for many reasons. They can help you become stronger, build your endurance, and improve the effectiveness of future workouts. Always try to include these exercises in some form in your workout.
It is important to warm up your muscles with stretching exercises to avoid injuries. As muscles gain strength, they will undergo greater stress, and will thus be more vulnerable to injuries. Stretching before working out is the best way to avoid injury. You should start with a few sets of light exercising followed by intermediate sets before doing any heavy lifting.
Make sure that your diet is nutritionally sound on days that you are going to lift. Consume more calories about an hour before you are going to exercise. Make sure that you don’t eat in excess but that you moderately gauge how much you’re eating and plan your meals on the days you workout, accordingly.
Always do compound exercises so you can have the most muscle growth possible. These exercises use various muscles at once. A great example of a compound move is a shoulder press from a squat position, which works the legs and shoulders simultaneously.
When you workout, it is important you train with different muscles; such as, chest with back, or hamstrings with your quads. This will let one muscle group rest while the other is working. This will result in an increase in the intensity of your workouts, allowing you to be more effective in less time.
Make sure you are eating enough calories. Dependent on the quantity of extra muscle you are aiming for, an online calculator can assist you in determining how many extra calories you need to consume. Utilize one of them, and then change your diet around to include enough protein, carbohydrates, and various other nutrients that your body needs to increase muscle mass.
Find an appropriate limit for yourself, but never quit until you reach the limit you set. When completing a set of exercises, keep pushing yourself until you cannot complete another push-up or lift the bar one more time. If necessary, trim the length of each set as your body tires.
You can always cheat a bit as you lift weights. Using the leverage of your body weight to squeeze out a few more reps is an easy way to increase your workout results. Be careful not to do this to the extreme. Stay in control of the speed of your repetitions. You should always keep a good posture.
One problem that can plague a person trying to maximize their muscle-building results is individual muscle groups that grow more slowly than others. Fill sets are wise in order to focus on the slower muscles. A fill set is a short set focusing on your weak groups of muscles you can do a few days after working hard on this same group.
Eat foods rich in protein before you workout and afterwards if you want to grow muscle. A good measure is to take in 15 grams a half hour before you train and 15 grams after you are done. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).
Try to improve your bicep curls. You only get half the benefit you could get from a normal bicep curl, as you likely don’t move the bar beyond the parallel point during the “up” part of the exercise. The upper half of the bicep curl is the most powerful part. This problem can be solved by simply performing barbell curls while sitting.
Don’t set goals that are impossible to reach. Make sure your bodybuilding goals are reachable. You will get the best results by doing this slowly, over time. Don’t try to take shortcuts; stimulants, steroids and other unnatural weight training methods can be hazardous to your health.
Remember to do your stretches before you begin exercising. It is important to stretch because stretching helps the muscles to warm up which can prevent injury. Stretching after a workout can help the muscles to relax. You could also get massages to relax your muscles and help them expand as they recover.
Pay attention to what you put into your body. Muscles are made up of about 70 percent water, so consuming enough water is crucial. Do not drink too much alcohol. It breaks down muscles in large quantities.
Don’t quit your cardio exercises. It may seem as though cardio would reduce mass, it is actually an important part of muscle growth in that it strengthens the heart;s ability to cope with the extra load. Doing twenty minute, moderate intensity cardiovascular workouts three times per week is enough to promote a healthy heart without impacting weight training.
It can be difficult, at times, to build muscle. You must not only maintain strict workout schedules, but you must also maintain a high intensity as well. Do not neglect your diet either. If you put in the time and energy, you want to achieve your goals. Use the advice offered in this article and you can find more success in your muscle development routine.
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I’m up every day at the same time, including Sundays, so I can eat my meals. My workouts are logged for years like he did. Now people have been telling me that when I’m onstage I remind them of him.” Like Yates, Wade is also a student of the sport and training. As a personal trainer who owns his own gym, he makes it a priority to learn as much as possible, not only for himself but also for his clients. However, he also knows the value of a coach, and that’s why he works with the “Mountain Dog” John Meadows. “John has the dry, grainy body type like I do. I consider him as a peer review, and no one has done better at teaching me my body than he has. He isn’t cookie-cutter, either. The workouts and nutrition are for me to improve my physique onstage.” With the Yates influence and Meadows’ guidance, Wade is preparing to take to the pro stage at the Ferrigno Legacy, where he hopes to improve on his third-place finish earlier this year in Vancouver.
Lifting weights, if done properly, is a fun way to increase your health and fitness levels. You can enjoy yourself and see the progress of an effective workout routine. Just make sure to take some time to learn about proper form, exercise measures and other essential tips. This article will help.
A common problem is the willingness to sacrifice form for speed. You’ll always get better results if you complete repetitions slowly and correctly, rather than if you try to get your reps done too fast. Make sure you take your time and perform each workout correctly.
Never skip your warm up exercises when you are working to increase muscle mass. When your muscles get stronger, they will experience a lot of additional stress that can make them prone to injury. Taking the time to warm up can prevent such injuries. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting.
Switch up your workout routine. As with any workout regimen, it may become tedious and that can keep you from attempting it. Change your routine regularly to work on different groups of muscles and keep things challenging enough. Keeping your workout routine fresh will maximize your results and increase the likelihood that you will continue.
If you plan on using any type of creatine supplement to help build your muscles, be very cautious, especially if you are using them for a long period of time. Avoid these all together when you face issues with your kidneys. Also, they have been implicated in causing heart arrhythmia’s, muscle compartment syndrome, and muscle cramps. Young people should not take these supplements. Be sure that you are using these supplements exactly as they are recommended.
You can cheat when lifting weights as long as you don’t do so excessively. If you feel your targeted muscle groups getting fatigued, then put some body behind the last few reps. However, be careful not to over-use this technique. Keep your rep speed under control. Don’t let your reps get sloppy.
Focus on the “big three” exercises of squats, bench presses and dead lifts to build muscle quickly. Those are movements that will allow you to achieve fitness more rapidly, and continue to build muscle. You can add more exercises to your workout regimen, but those three exercises should make up the core of it.
Bring your diet into your overall muscle-building strategy. To build muscles, you will need a good protein intake and less fat. You should adopt a healthier diet instead of overeating. You can bulk up quicker by taking supplements and vitamins.
Regardless of how you feel about bulkiness, there are many benefits to muscle workouts. You will be raising your self-esteem, improving your joints and overall strength, and your lungs will even get stronger if you add some light or medium cardio work to your exercise routine.
Try to make your bicep curls better. You only get half the benefit you could get from a normal bicep curl, as you likely don’t move the bar beyond the parallel point during the “up” part of the exercise. The top of the curl is actually the part which requires the most effort. You can fix this by doing seated barbell curls.
Make sure that you examine your body to determine what you can and cannot do. This will give you a good starting point and help to establish the goals that you should have during your regimen. While you are doing this self assessment, your weight and muscle tone must be considered.
If you are seeking increased muscle mass, make sure your diet is filled with whole fresh foods. Stay away from boxed and pre-packaged foods because these have a lot of chemicals, preservatives, and fillers which can decrease your immune system and cause disease. Consuming food that is healthy will strengthen your immune system and enhance your efforts to build muscle.
Resist the urge to plow through your workout routine at wharp speed. You will achieve better results by slowly doing each exercise’s movements, even if you need to lighten the weight to do so. A general guide to strive for is to expend a total of 20 seconds on each rep.
Maintain your cardio routine. Even though cardiovascular regimens may seem like they won’t help you build muscle, it’s imperative to maintain the health of your heart. Doing three moderate 20-minute cardio sessions a week is probably sufficient to maintain heart health without interfering with the growth of your muscles.
One of the beat ways to feel better is by exercising, and one of the best ways to feel strong and confident is by building muscle mass. Combining cardio and weight training gives you more results in less time than just doing cardio by itself. Combine these two routines, exercise regularly, and before long, you will see positive results.
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“It happened early on. We were all out at a college party when someone made a comment on my weight. Something hurtful. I’d never heard something like that before… and I told myself I never would again.” The concept of a New Year’s resolution was also foreign to Ray — it just so happened that party took place around the new year. The timing was perfect to undertake the western tradition, “I signed up at a local gym in January 2010 and I committed to achieving my goal and dream of becoming fit and healthy. I knew that I wanted to show my family that I appreciated the sacrifices that they’ve made for me and that I took nothing for granted. They provided me the opportunity to grow and learn, so I wanted to show them I could developed myself intellectually and physically.” Ray’s transformation came in a series of steps. Though he didn’t start with the deep understanding of nutrition and fitness he has now, he did learn and adapt along the way, “I wanted to lose 20lbs by winter quarter, then 20 by the next, and so on and so on.” After dropping 70 pounds shooting around in the dark, Ray took it one step further, “I transferred to Seattle U at age 20 and that’s when I met Matt, an IFBB (International Fitness of Bodybuilding and Fitness) competitor… and my first physical trainer! Over the phone, I can hear Ray’s voice becoming higher pitched, he’s still genuinely excited about this time in his life. It was when he combined the nutritional and the physical into one rock-solid fitness regiment, “Once my nutrition kicked in, everything got better. My life completely changed!
Do you want stronger muscles? You can take a lot of steps to aim your exercise routine towards maximum muscle-building results, and get the most out of the time you spend exercising. If your main aim is for bigger and stronger body muscles, the information contained below will be of great benefit to you. Stop using time poorly inside the gym and read these effective tips.
Remember to warm up your muscles correctly if you want to increase muscle mass. As you build muscle and get stronger, you can actually be vulnerable to injury. If you spend an adequate amount of time warming up, your risk of injury will decrease. Always warm up before your lifting with 5 to 10 minutes of light exercise and some lighter than normal sets.
When working to build muscle, make sure you are consuming plenty of protein. Muscles are made from protein, meaning you need to keep levels high so they can rebuild. If you don’t get enough of it, your body is going to have a hard time developing muscle mass. Two-thirds of your meals and snacks should incorporate lean proteins to ensure your body has an ample supply to draw upon.
Don’t try to bulk up when doing extensive cardio training or preparing for a marathon. Although a certain amount of cardio is beneficial for everyone, bulking up at the same time that you are doing really intense cardiovascular work will be difficult, if not impossible. To increase muscle mass, focus on strength-training and reduce the amount of cardio you perform.
When you are planning to build muscles on a certain day, eat good. It is always a good idea to increase calorie consumption approximately an hour before working out. That is not to say that you should overindulge on exercise days, only that you ought to eat a bit more than usual, if you intend to go to the gym for a workout.
A 60 minute workout is the optimum length for maximum results. Beyond 60 minutes, your body starts releasing the stress hormone, cortisol. Cortisol blocks testosterone, which causes less efficiency during workouts. To get the best out of a workout, try limiting them to sixty minutes.
It may be possible to make yourself appear larger than you do already. This is accomplished by focusing your attention on developing your upper chest, shoulders and upper back. Bulking up this way makes your waist look smaller, and it can make you look larger overall.
Train opposite muscles, such as chest and back or the quads and hamstrings, in the same session. Doing this allows a muscle to rest during the time the other one is working. This helps you workout even harder, as you don’t need to spend as much time working out to get the results you desire.
Bodybuilding isn’t always about getting ripped. There are a multitude of muscle regimens, and it is up to you to choose before beginning a bodybuilding program. Supplements will be required if you wish to build your muscle mass to a greater extent.
You can get stronger with a strict and effective workout routine that focuses on muscle development. This will result in your ability to lift weights that are heavier. Beginners should see improvements of five percent more weight every two workouts. Analyze your progress regularly and if you aren’t seeing the results you are looking for, consider making changes to your workout. If you feel weak during this workout session, it is possible you are not entirely recovered from your last session.
Choose your barbell weights carefully to ensure complete safety. It is quite possible to sustain an injury by doing neck movements, split squats and dips, as they can place joints in precarious positions. Leave the heavy stuff for the more appropriate huge exercises such as presses, deads, rows and, naturally, squats.
Creatine may be the right answer for you. This supplement can help you train much longer when you have a diet that is rich in carbs and protein. Discuss this supplement, and any others you wish to use, with your doctor to determine if they are right for your situation.
Be sure you take a good look at your body and know your limitations. This helps you set reasonable goals for your weight training program. What are your composition and body weights?
Pay close attention to what you eat and drink when you are trying to build muscle mass. You must stay hydrated since muscle tissues are about 70% water. Also, limit your alcohol intake, as too much can break down your muscle tissue.
The most important factor in weight lifting is your technique. Technique trumps speed, frequency and even intensity. Each exercise needs to be practiced and mastered. You should aim to do this early by using light weights so that you can increase the weight later on, which will bring you the best results.
Add a 10-minute stretching period to the beginning of your workout. This will help you stay safe by giving your muscles a chance to warm up before they are pushed into action. This routine can also help you to avoid normal everyday injuries caused by tight, inflexible muscles. This will allow you to continue your exercise plan unhindered.
Do not let yourself be pressured in taking steroids. There are side effects, including slowing the body’s production of natural hormones. More serious consequences include liver damage, dangerous cholesterol imbalances, and breast growth in men! They also increase acne and cause “roid rage” which can lead to dangerous psychopathic behavior. In other words, the disadvantages of steroid use far outweigh the benefits.
Eat healthy fats when you’re trying to build up your muscles. Healthy fats help to lubricate joints, and they can also raise the level of testosterone in the body. This can mean muscle gain that is both healthy and effective throughout your body. Just remember to stay away from saturated fats, because the aren’t a heart-healthy option.
As you have discovered, there are multiple techniques you can use to build muscle effectively. Try just a few of these tips to accelerate and improve your muscle development efforts. Use what you have learned here, and start making your workouts count.
The product is soy-free and gluten-free and unlike some protein powders , it’s designed to not spike your insulin. This, in addition to the fact that it’s low in fat and carbs and the fact that it contains three kinds of whey, means it’s a pretty solid “anytime” mix. You can add it to something carb-heavy (like milk or cereal, or milk and cereal) if you want to boost your periworkout nutrition, or if you’re eating at night or during a period of low activity, you can mix it into something with fewer carbs and more fat (like yogurt) or water without worrying about an energy crash. It’s pretty low in allergens — there’s no soy, gluten, or corn, and the lactase should help folks who are lactose intolerant. (Though the truth of that statement depends on how severe your reaction to whey normally is.) If you’re wary of artificial sweeteners, this product does contain sucralose. However it doesn’t contain any other sweeteners like acesulfame potassium, which is present in a large number of protein powders and tends to be villified more than sucralose. Ghost Whey contains more than just whey, but the additives make sense and while the product isn’t totally natural, it does a decent job of reducing the amount of problematic ingredients you find in many other whey powders. Ghost Whey is currently only sold in 2-pound tubs, which delivers 26 servings for $40. That comes out to $1.53 per serving or 6.15 cents per gram of protein. That’s pretty pricy; most protein powders are between 4 and 5 cents per gram of protein.
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WWE Honors Martin Luther King Jr. on ‘Raw’ The longest-running primetime TV show pays tribute to a hero. On tonight’s episode of Raw, WWE will pay tribute to the legacy of activist Martin Luther King Jr. You can watch a preview video that salutes King’s dream of racial equality above. Last week, WWE superstar Titus O’Neil was given the “Drum Major for Justice” award for his family and community contributions in the lead up to the annual Martin Luther King Jr. Parade in Tampa, FL, which is set to be the biggest parade in the city’s history. WWE superstars also recently visited the National Civil Rights Museum in honor of King. Congratulations to @TitusONeilWWE on being named a Drum Major for Justice by the Dr. Martin Luther King Parade Foundation! https://t.co/nMMlNYUBQi