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1
Sagittarius Horoscope for Saturday, October 24, 2015

Saturday, October 24, 2015 - Although playtime is a top priority today, don't overdo it or you could miss out on an extraordinary opportunity for personal growth. Instead of dutifully fulfilling your family obligations, change your attitude so you can enjoy yourself, even if you don't get to have as much fun as you want. However, The emotional Pisces Moon sensitizes your 4th House of Emotional Roots, rewarding you for creating time for introspection. Recovering hidden treasure from the recesses of your subconscious is a cause worthy of pursuit.

2
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

3
10 Upper-Body Moves That Build Your Core Too

“Abs are made in the kitchen.” Yes, that’s partly true, but they’re made in the gym too — for any muscle to grow in size and density, it needs stimulus. To sculpt a ripped six-pack, you’ll need to target your abs with more than just a few plank holds and ab-wheel rollouts. Every exercise you do should engage the core so your trunk is stabilized in space.

4
What Really Matters About Creatine

There’s one supplement second in popularity only to protein, called α-methyl guanidine-acetic acid.

5
The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

6
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take , and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron . Ready? Here we go.

7
101 Ways to Burn Belly Fat Fast

Ready to lose your gut and get rid of love handles once and for all? Our experts offer up 101 easy, doable (and yes, even fun) ways to shed fat—without cutting out fries or running stairs from now until doomsday.

8
Back Training with Eduardo Correa

“Your core has to be strong to make a lot of improvement in the back and legs,” Correa says. Powerlifting provided that core, a foundation and base for Correa to build upon. “Powerlifting is a very different sport from bodybuilding—the routines, the diets, the cardio—but because I have that foundation I know how to show some sensibility and not hurt my body.

9
4 Apartment Workouts To Burn Fat Insanely Fast

From Tabata to supersets, these under-an-hour routines will whip you into shape—no matter how much space you have.

10
5 Essential Rules For an Effective Bulking Season

Nobody cares about abs when it’s cold out. They can’t be seen through your sweater—but your chest, shoulders, and arms can, which is why winter is the perfect time to go on a bulking program. Nevertheless, eating too much too fast can leave you with a lot of weight to lose come springtime. Follow these rules for an effective bulking season so you can get big while staying lean.

11
15 Negative Effects of Having a Low Body Fat Percentage

Every guy wants to get leaner. He wants his pecs to stop jiggling and his abs to come out from hiding. But there comes a point when shedding fat isn’t healthy. According to Pennsylvania State University, the average guy’s body fat is 15 to 20, 3 percent of which is “essential,” meaning you’d die without it. “A body fat percentage below 5 percent is regarded as a warning sign of poor health, even in elite athletes,” says Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss. “Male bodybuilders typically go below 5 percent for competition, but don't stay there in the off season.” That’s because body fat is integral to keeping your entire body—including your cardiovascular, endocrine, reproductive, skeletal, and central nervous systems—in check. Without enough body fat, they all go haywire.Check out 15 ways your body freaks out when your body-fat percentage drops too low.

12
10 of the Healthiest Foods to Put in Your Refrigerator

As the saying goes, you are what you eat. If you want to be  lean and cut, you need to always have healthy , muscle -building foods on hand. Key are protein-packed meals and snacks that are low in sugar and sodium. But you should also be thinking about hyrdation, and foods packed with the vitamins, minerals, and nutrients that will help your muscles function—and recover—at max efficiency. That includes inflammation-healing Omega-3 fats, plus phosphorus and potassium (which help your muscles function), and anthocyanins which are research-proven to help with muscle damage. 

13
Eight Best Dumbbell Exercises for a Six-Pack

Instead of old-fashioned bodyweight abs exercises, dumbbell core exercises allow you to quickly and easily add resistance to movements while unlocking a different array of angles and planes for better core activation. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine.

14
10 Ways To Gain Muscle

Whether you’re a skinny guy desperately trying to pack on muscle (like M ichael B. Jordan in  Creed ) or a not-so skinny guy trying to convert body mass into muscle (like Chris Pratt in Gaurdians of the Galaxy) , bulking up in the right way is a challenge. But that doesn’t mean it’s complicated. With the right training regimens (yes, you want more than one routine on deck), balance of calories and nutrients, and lifestyle you can be on your way to a thicker, stronger you. Here’s how:

15
Rookie Mistakes: The Deadlift

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues just once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

16
The Top 30 Muscle-Building Foods

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

17
7 Cheap Sources of Healthy Protein

Looking for the best high-protein foods? The choices are easy—lean red meat, poultry, fish and soy are among your best bets. Throw cost consideration into the mix, however, and suddenly things become less obvious. A wild Alaskan salmon steak is not an everyday option for most guys. (Plus, would you rather spend your dough on things you can't get in a supermarket?) But, that doesn't mean you need to be in an upper tax bracket to get your daily protein fix. It just means you need to find less expensive protein sources to include as a regular part of your diet. We've put together a list of protein-packed sources that won't put you in the poor house. 

18
Test Boosters

For guys, testosterone’s functions can’t be overlooked if the goal is to keep your sex and gym lives healthy. The hormone plays a key role in both building lean muscle mass and maintaining a healthy reproductive system. Take a look at this compilation of proven test-boosting ingredients to see how they can help you keep your test levels in top shape.

19
Ab-Solutions

Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

20
13 Foods That Can Kill You

This may be an extreme case, but you should know that foods—natural foods, not foods soaked in chemicals—have the potential to kill you, too. Not to be alarmist, or prevent you from enjoying some nutritious fruits, veggies, and the sort, but you should know the dangers. From pits to leaves, and everything in between, take note of where these foods’ naturally occurring chemicals and toxins are lurking. While some should be avoided at all costs, others are just a matter of learning how much to eat, and how to prepare them. Your curiosity get the best of you yet? Check out the 13 foods with the potential to drop you to your knees. 

21
Dave Tate's Business Model in the Fitness World - elitefts.com

Dave Tate's Business Model in the Fitness World - elitefts.com

22
How to Build Muscle When You’re Over 40

Once you hit 40, things don’t tend to work the same way they did when you turned 25—joints are creaky, muscles take longer to recover, and your aerobic conditioning and power starts to decline. But does that mean you should slow down in the gym? Far from it. All you need to do is make a few changes to your exercises and routine.

23
T NATION on Twitter

For push-ups, your body should be in an arrow shape, not a T. Here's why: https://www.t-nation.com/training/tip-do-this-to-make-push-ups-more-effective … pic.twitter.com/4IBNxK4TPu

24
9 Tips to Lose Fat Fast

Strip away the pounds with these nutrition-oriented fat-burning tips you can apply right now.

25
Biotest on Twitter

This training program is for those wanting that "big athlete" look: https://goo.gl/TJu9zx  pic.twitter.com/MbtIAeBUZV

26
Should I Get a Tractor Tire to Work Out With?

As for back injuries, they can happen, Dale says, but they’re pretty easy to prevent if you know what you’re doing. When flipping your tire, “make sure you stand with your toes close to it, bend your knees, and hinge from your hips so your lower back stays tightly arched.” Brace your abs as if you’re preparing for the impact of a punch to the belly, then “drive forward and upward with your legs to get the tire moving, using your arms to finish the flip.”

27
The Case for Cheating

One reason you stop burning body fat while dieting is that metabolic rate (the amount of calories you burn naturally) begins to stall. Cheat meals can help keep your metabolic rate elevated, allowing you to burn more body fat over the long haul. After intense exercise, digestion is one of the ways our body expends the most calories. - FLEX

28
How to Get "Sex Lines"—in just 6 Moves

We asked Don Saladino, CPT and owner of Drive 495  in New York City, to share his favorite moves—and a workout routine—proven to define the area. Even better: These six exercises will hit your lower core without causing any harm to your back. Do the first three moves as one workout or at the end of your regular full-body routine . Do the last three moves on a separate day, again as one cohesive workout or as a finisher to your regular routine.

29
9 Tips For Cooking Healthy In College

College is challenging -- from running to classes, doing homework, and socializing to having to work to pay for it all. And unfortunately for most college kids, eating healthy is at the bottom of the list and “you are what you eat” stands true. That’s where meal-prep comes in -- preparing your meals in advance is one of the best ways to guarantee that you’re eating healthy. Cooking doesn’t always have to be time-consuming or complicated, so follow these hacks to make your life a little less stressful .

30
Start Here • Zach Even-Esh

Become an Underground Strength Insider

31
Terry Crews Talks About His 90-Day Sex Fast

It takes a strong man to talk about emotional vulnerability, and the thing about Terry Crews is that he continues to impress by being open and talking about feelings that most men run a mile from. Crews explained on Huff Post Live this week that he and his wife went on a 90 Day Sex Fast. Now, while the immature knucklehead in all of us might think "no wonder he has hyper energy if he isn't getting any," Crews very eloquently explained why it worked for him.

32
The Unstoppable Force of Change

“From the whole time it happened, the moment I found her, to the hospital, to now, Lindy’s never freaked out, never panicked. She was always good. She’s been kind and pleasant and positive and hopeful as you could ever want someone to be. She has bad days and bad times like anyone, but every day she works really hard, she’s good to whoever’s helping her, she’s nice to all her doctors and therapists and nurses. She does what they say and tries to do anything she can. She tries to help other people who have her injury. She tries to make the absolute best of it which for me and everybody else around her makes it doable.”

33
Big Ramy's Planet-Size Pipes

“We get the heavy lifting from pressing and pulling during chest and back workouts, “Alaqi tells the curious journalist. “So for arms, we don’t need to go as heavy and risk injury. We try to fill the arms with as much blood as we can.” That’s why you alternate biceps and triceps exercises. “I think this is better [than working biceps and triceps separately] because you fill the whole arm with blood,” Alaqi states. You tighten up your wrist straps, as a precautionary measure to fend off tendon strains. It’s time for work.

34
6 Reasons Why You Had a Crappy Workout

In order to manifest continuous progress in muscle size and strength we must make sure to not only hit the gym consistently, but to also “kill it” at every workout! But for many of us, this does not always occur. Sure, it is fine to have an off day every once in a while, but if it begins to happen too often, then it is time to take a closer look at why. Lucky for you, I have been in this game for almost 30 years and have some experience with this pesky little problem.

35
http://www.oxygenmag.com/90daychallenge/Entry/entryid/1529

Thank you for your vote!

36
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

37
Reinventing Healthy Breakfast: Eggs-on-the-Go

A protein-packed recipe that removes the need to spend time cooking first thing in the morning. If you’re like most people, a good meal plan feels like an essential component of your healthy diet equation. That is, until it’s 7 am and you’re scrambling around with no idea what to make for breakfast. While missing breakfast is not a...

38
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

39
T NATION on Twitter

These are the 4 best biceps exercises you're not doing: https://www.t-nation.com/training/the-best-biceps-exercises-youre-not-doing … pic.twitter.com/ZFasi4Bsza

40
http://www.poliquingroup.com/articlesmultimedia/articles/article/812/top_ten_benefits_of_zinc.aspx

Additionally, adequate zinc is necessary for optimal physical performance, energy levels, and body composition. Zinc affects protein synthesis and is required for proper function of red and white blood cells. It is highly concentrated in our bones, the pancreas, kidneys, liver, and retina. This article will give you the top ten reasons why you should attend to your zinc levels. Be aware that zinc deficiency is not only prevalent in malnourished individuals or developing countries. Rather, it is widespread in the U.S. and the UK, and it is particularly common in areas where the population eats a large amount of cereal and grain proteins.  Groups At Greatest Risk of Low Zinc Zinc deficiency occurs from not eating enough zinc-rich foods. Zinc is found in large concentrations in meat, some seafood—oysters contain the largest concentration of all known foods—and dairy.

41
T NATION on Twitter

Can you pass this simple pull-up test? A lot of people can't. Check it out: https://www.t-nation.com/training/tip-take-the-hang-pull-up-test … pic.twitter.com/zJvAhQkbTV

42
T NATION on Twitter

The secret to effective ab training? It's what you do BEFORE each rep. Info: https://www.t-nation.com/training/tip-do-harder-fewer-reps-for-great-abs … pic.twitter.com/FwWumtJ8gC

43
15 Ways to Amp up Coffee—Without Butter

We covered every flavor profile to bring you maximum flavor without all the sugar, fat, and guilt of sucking down a Starbucks-Dunkin’-coffee house concoction. Now you can have your java with a kick of heat, a dash of spice, a hint of sweetness, and practically any holiday-inspired flavoring—all in the convenience of your own kitchen. Just think about what you can do with all the money you won’t be spending on coffee runs…

44
5 Reasons You Shouldn't Have Sex With Her

She may be beautiful and smart and everything you're looking for, but that still doesn't mean you should sleep with her... at least not yet.

45
The No-Caffeine Pre-Workout Boost

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

46
Tabata Training, Fat Loss, and the Intensity Effect

Best of all? You can make progress at any activity, burn fat, and not have to completely sacrifice your schedule to become fit. And while it’s just 15 to 20 minutes, if you push the pace and maintain a high intensity, you’ll be shocked by how much you can transform your body.

47
T NATION on Twitter

Train the transverse abdominis and you'll naturally harden your waist. Here's how: https://www.t-nation.com/training/tip-tighten-your-waist-with-old-school-vacuums … pic.twitter.com/hMEE4Hdprj

48
Elite Daily on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

49
SWIS Membership

The purpose of the SWIS Membership is to create a like minded community and organization of weight training athletes, personal trainers, strength coaches, kinesiologists, chiropractors, physiotherapists, physical therapists, medical doctors, massage therapists, and nutritionists, all focused on the prevention, treatment and rehabilitation of weight training injuries.

50
MusclePharm BCAA 3:1:2 at Bodybuilding.com

With MusclePharm's BCAA 3:1:2, you get a patent-pending branched chain amino acid complex that not only delivers when it counts but gives you precisely what your body needs.*

51 6 Ways to Smith Machine Better
52 Why Does Caffeine Make Me Tired?
53 10 Ways To Gain Muscle
54 The 12 Most Common Fitness Mistakes Guys Make
55 7 Ways to Get Psyched for a Killer Workout
56 5 Healthy & Delicious Waffle Recipes
57 Potential Is BS, Reality Is The TRUTH • Zach Even-Esh
58 Keilani Porter on Twitter
59 RSP Nutrition QuadraLean at Bodybuilding.com
60 T NATION on Twitter
61 Rookie Moves: 6 Major Training Mistakes
62 Stiff-Legged Deads (stretch focused) 10.24.15
63 Leg Extension Drop w/Isotension 10.24.15
64 Physique Science Radio
65 Kai Greene on Twitter
66 T-Nation/Christian Thibaudeau Calve Solution
67 Spencer Johnson on Twitter
68 How To Fix 9 Common Workout Mistakes
69 Two Worlds Collide on Social Media
70 Victor Martinez on Twitter
71 Spencer Johnson on Twitter
72 Chocolate Chip Cookie Dough Protein Truffles!
73 Ronnie Coleman on Twitter
74 Ana Delia De Iturrondo's Candid Cover Shoot Photos
75 Dave Tate on Twitter
76 Dave Tate on Twitter
77 A. E. Wright on Twitter
78 Fighter Diet News