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2015 Fit Squad 6-Week Challenge

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Sagittarius Horoscope for Friday, November 13, 2015

Friday, November 13, 2015 - Dreaming about an upcoming journey can be very distracting today. Nevertheless, it's not such a great idea to finalize your travel plans because you could be limited by real world constraints. Rather than trying to make sensible choices now, you're tempted to listen to larger-than-life Jupiter and go for the grand gesture. Of course, a trip across town isn't the same thrill as hiking through the high peaks of Tibet. Finding middle ground between fantasy and reality is your quickest route to happiness.

7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

11 Ways to Fix Shoulder Pain

To fix your cranky shoulders, you need to find good replacement exercises, improve your posture, and move better. Here are eleven great tips (in no order of importance) that will get you feeling great again.

Extreme Eats

One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle. Poor meal cadence means having long stretches of little or no food intake and then trying to make up for it by shoving down extra food. As I always say, you should eat because it is feeding time, not because you are starving. If you’re starving, you’ll stuff. Proper eating for big muscle building requires that the metabolism is calm, relaxed, and taken care of. This is achieved by dividing meals into many smaller portions separated by no more than a couple of hours, as opposed to one or two large meals separated by more than three hours. To be more precise, having four to as many as 10 small meals each day is far more effective for building lean muscle than taking in the same exact calories and food content but divided over only one to three meals each day.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

6 Surprisingly Healthy Beers

While many wouldn’t equate beer with a healthy diet, it’s been said that a few brews per serving/outing isn’t the worst thing for you—as long as they’re light beers, and hence, low in calories and carbs. The problem, of course, is that most “light” beers tend to be “light” in flavor and therefore your enjoyment. Which begs the question; what’s the point of drinking two beers if they taste like watered-down crap? So here’s a list of beers—sans the “light label”—that are either surprisingly low in cals and carbs, or provide a nutritional/health kick that few know about. As always fellas, drink in moderation.

Aaron Clark Trains Quads and Hams

Clark works legs twice, four to six days apart, with five days being ideal for recovery and recuperation. In the first of those two workouts, he will focus on the quads but include exercises for hams as well. On the second, hams take the spotlight position. He hits calves almost every workout. “Separation and density in the ham and glute area win a lot of contests, so I target that area directly with my leg workouts,” he says.

The Best (and Worst) Whey Protein Powders

Supplement companies like Optimum or Dymatize order raw protein powders, such as whey protein isolate, whey protein concentrate, whey protein hydrolysate and, yes, calcium caseinate or micellar casein, from companies such as Glanbia or Hilmar. These raw, unflavored protein powders are shipped to the supplement companies in massive containers. Each company then adds its own often proprietary blend of ingredients, including flavorings, colorings and other ingredients (extra aminos, say, or enzymes to help digest the protein) to produce their final blend, which ends up in the jug on your kitchen counter.

Optimum Nutrition Gold Standard 100% Casein at

SUGGESTED USE: Consume approximately 1 gram of protein per pound of body weight per day through a combination of high protein foods and supplements. For best results, consume your daily protein allotment over several small meals spread evenly throughout the day. TIP: Try using "slower" Gold Standard 100% Casein™ with "faster" proteins like Gold Standard 100% Whey™ or Pro Complex® at different times for maximum effectiveness. Take Gold Standard 100% Casein™ immediately before bed and in between meals when delayed protein delivery is desired. Drink Gold Standard 100% Whey™ or Pro Complex® proteins before and immediately after workouts for a rapid "shot" of amino acids.

11 Reasons Why You Can't Lose Your Back Fat

Everyone has their trouble areas. I often work with clients that have trouble shedding stubborn back fat . It can be frustrating, especially since you can’t spot reduce. The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat. Atrophy of the back muscles basically means that they have lost their strength and muscle tone. The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise (resistance training). Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor to back fat. The combination of both of these contribute to excess fat tissue accumulation around the back and promotes the appearance of back flab around your upper and lower back as well as around your sides. The flab around your lower back and sides greatly contribute to the appearance of 'muffin top'. The good news is, you can get rid of the excess fat. Rather than just focusing on calorie burning, you’re going to have to construct a focused plan that avoids these things.

Arnold Schwarzenegger's 12 Rules for Success


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Skincare 101: Do’s and Don’ts for Better Skin

From fighting acne decades past puberty to scoffing at the first signs of wrinkles, it’s hard to win the good-skin game. But before cursing your genes, ask yourself whether your skincare routine and lifestyle habits are up to par. And by that we don’t mean clocking hours in front of the mirror or stealing your girlfriend’s fancy facial products. There’s no need for five-step peels or expensive serums, says Howard Sobel , MD, a New York City-based dermatologist. Layering on too many products can actually irritate skin. The key is washing and moisturizing every day and following a few other maintenance basics, he says. Check out Sobel’s do’s and don’ts for a fresher looking face.

Stronger in 60 Seconds: Dumbbell Snatch

Dumbbell snatches are designed to be done explosively, with the dumbbell almost flying freely from the bottom to the top while the real work is done by your hips, hamstrings, and lower back. Removing your free hand from your hip will increase your range of motion, allowing you to descend into a more athletic position from which you can blast the dumbbell over your head. Focus on moving the dumbbell as quickly as you can. You’ll notice the difference immediately.

NOOBS in the gym -

Q&A Part 2 No Progress On Lifts Alcohol Within Caloric Needs Strength Gains In A Deficit

Bigger, Broader, Stronger Shoulders

play a crucial role onstage by helping to create the illusion of a smaller waist and enhance the coveted V-taper. Offstage, broad shoulders create a more commanding presence and are recruited for virtually every upper-body compound movement. Overdevelopment or underdevelopment of your deltoids is common when attention isn’t given to all three heads: anterior (front), medial (side), and posterior (rear). Aside from being a glaring flaw in your physique—it doesn’t take a bodybuilding judge to spot it—weak shoulders will hold you back from making gains in other areas, such as the bench press and other pressing movements.

Foods That Prevent Hair Loss

Everyone loses hair each day, so there’s no need to freak out every time a few follicles trickle out. Hair is continuously growing, but, in turn, some strands reach their “old-age” and come out. Genetics, however, means some guys have fewer strands growing in to replace them. By the age of 35, two-thirds of American men will experience some level of hair loss, according to the American Hair Loss Association. But have no fear—nutritional deficiencies can contribute to increased hair loss by weakening hair shafts that cause breakage and slow re-growth of new hairs. This can potentially be reversed with the right diet. Len Glassman, a certified health nutritionist, trainer and owner of the Personal Best Training Center , offers up the necessary nutrients that will keep the hairs on your head there longer. 9 Daily Habits That Make You Look Older>>>

Pump Up the Volume

In order to grow, you must train with a certain amount of volume. Most research does not explore the effects of using more than three sets on hypertrophy, and the data that does exist does not consistently show the benefits of using more than three sets.

Last Longer in Bed! Sex Experts Tell You How

It’s no fun for her (and embarrassing for you) when it all ends... too early. We got top sexologists to reveal eight secrets for having longer, better sex.

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Buffalo Chicken Quesadilla (with Avocado)

This recipe for buffalo chicken quesadillas, created by Liv Langdon , is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan. The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

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4 Superfoods that Fight Inflammation

Inflammation can have devastating effects on the body, leading to joint stiffness, joint breakdown, joint swelling and loss of joint mobility. This can cause major problems to any workout regime. With less range of motion in exercising the body will not be able to run optimally and muscle building potential will surely be decreased. The greatest muscle gains come with a complete range of motion for the exercising muscle anything less we are cheating ourselves. Simply being aware of inflammation and its effects on your ability to build muscle or burn fat is a huge advantage. But by adding these four foods to your weekly menu, you’re likely to find that your muscles and joints recover faster and more completely, putting you back in top form, faster.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

The 7 Best New Fitness Trackers of 2015

The latest fitness trackers are so technologically advanced, they practically strap themselves on your wrist and drag you out to the gym (or trail, or pool). But with so many trackers offering so many features, how to choose among them? We’ve sorted them all out for you.

6 Best Fixes for Hair Loss

One hard truth: Hair loss is mostly out of your control. “Baldness comes down to your genes,” says Frederick Joyce, M.D., founder of Rejuvenate! Med Spa and a member of the International Society for Hair Restoration Surgery. “If you have the baldness gene, there are some natural remedies that may make your hair stronger and healthier to slow your hair loss slightly—but they won’t prevent you from going bald. Still, maintaining hair health by eating well and using the right products—combined with medical-grade treatments—can really work all together to help you have a fuller, thicker head of hair.”

11 Foods Fitness Experts Never Eat—Even During the Holidays

Sure, they indulge more at the end of the year—but wellness professionals wouldn't even let these unhealthy foods and drinks touch their lips.

4 Ways To Fall (Back) In Love With Chicken

Chef Robert Irvine, of Restaurant: Impossible fame, knows a thing or two about this muscle-making staple. The straight-talking, hard-training culinary expert walks his talk when it comes to keeping fit and has used his decades of experience to make his relationship with chicken anything but ordinary. Here, he dishes (see what we did there?) his favorite four tips for rekindling your love affair with the bird.

Eduardo Correa's Chiseled Chest Routine

That said, Correa doesn’t exactly ignore his pecs in the gym. He trains them twice a week with fairly high volume using a basic workout template like the one following—compound movements mixed with isolation exercises in the hypertrophy- friendly 10- to 15-rep range. Quality is key for Correa, who favors strict reps on machines versus piling plates on a bar to try and impress others with a big bench press. His featured chest workout is living proof of this, as only one of the four exercises involves free weights, and that free weight is only body weight.

5 Top Body Trends of 2015

Whether it’s the recession, some hot new home workout program, or just a packed gym every time you go, more and more people are putting down their dumbbells and picking up… themselves. By turning to nothing more than your own mass (a firm, muscular mass at that), the benefits are almost obvious: immediately modifying moves as necessary, relief on your joints, a stronger emphasis on the core, and the luxury of taking your workout ANYWHERE you go. The American College of Sports Medicine ranked this at the top of their 2015’s top fitness trends list, and after banging out 50 jump-knee tucks or handstand push-ups yourself, you’ll understand why.

Recovery for Compound vs. Isolation Exercises

Strength loss was greater following isolation vs. compound exercise. Also, at 24 hours after training, strength was still below baseline after isolation exercise whereas strength had recovered after compound exercise. Delayed onset muscle soreness was also greater and took longer to resolve following isolation exercise vs. compound exercise.

15 Things She Wants You to Do for Her in Bed

Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky. Then work on having her share the moves she's dying for you to make in the bedroom. Trust us, your sex life together will never be the same.

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7 Must-Do Moves for A Strong, Chiseled Chest

The following pages will list the remaining pec exercises that have been proven highly effective for developing a strong, muscular, well defined chest. Let us know if you agree,  and what other chest moves you think belong on this "must-do" list.

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.

25 Fall Style Essentials Every Man Needs

It's that time of year when our shorts start getting phased out and our sweaters reluctantly make their way back into our daily routines. Fall is creeping up on us and it is time to consider the inevitable wardrobe changes it will bring. To help you out, we rounded up the 25 most important items to look for this season so that you can start your day with one less thing to worry about. If you have these fall style essentials, getting dressed in the morning couldn't be easier. Everything you see here works well together or on its own. These are some of the best out there currently—but many are also classics you can keep around for a while. What's more, you can find them at all different price points to satisfy your individual sartorial needs.

20 Cocktail Recipes Every Man Should Know How to Make

From a classic martini to the perfect Manhattan, there are a few key drinks you need in your entertaining arsenal. And these recipes, from the book World’s Best Cocktails, are guaranteed to turn you into an amateur mixologist.

6 Weighted Ab Exercises for a Shredded Six-Pack

But first, a note of trainer wisdom: Doing endless amounts of abdominal exercises will have literally no affect on your progress to burn fat and trim your waistline. Spot-reducing fat has been proven to be a myth. Just because you work a body part hard in the gym with endless amounts of reps does not mean fat will fall off and improve the looks of that body part. It simply just won't happen.

The 10 Best Bodybuilding Exercises You Can Do

With so many great exercises available to choose from, picking the ten best bodybuilding exercises is a tough (and somewhat subjective) task. If you could only pick ten exercises to do the rest of your training days, the following (in no particular order) would be the ones I would recommend to pack on more muscle for a strong, powerful, rock-solid physique.

Does Deer Antler Velvet Work and Build Muscle?

Now, you’ll probably read a lot about the power of IGF-1 in many reports about Ray Lewis. And while it’s true that IGF-1 is illegal in man-made form, let’s not mistake illegal products (because they are synthetic) with guaranteed amazing results. IGF-1 can have a significant impact on your body, but it’s not that easy to get the levels you need from deer antler. In fact, given what’s in a typical bottle, it is damn near impossible.

7 Healthy Grains Every Guy Should Know

From buckwheat to barley and even amaranth, make room on your plate for these superfoods.

Breathe Better To Train Better

If you’re a competitor, you want to train your hardest without having to stop to catch your breath. Dr. Vranich's breathing program helps strengthen the diaphragm, lungs, and abdomen to beat assumed fatigue and encourage lower body breathing, or horizontal breathing. Her exercises also help improve flexibility in the thoracic cavity for maximum oxygen intake. “Unlocking the diaphragm’s full range of motion drastically increases the level of oxygen per breath,” Dr. Vranich says, which lets the body relax fully and disengage the fight-or-flight response that is otherwise triggered from vertical breathing or holding your breath.


Also significant, the 8-set group gained 18.5 kg in 1RM squat strength after only three weeks, showing that a greater volume is the way to go if you need to get strong fast. At the end of the 6-week strength program (before the ballistic phase started) the 8-set group increased squat strength 10 percent more than the 1-set group, a difference that increased to 12.3 percent greater strength at the completion of the study.

Perfect Running Form

3. FEET Strike the ground right behind the balls of your feet. “As your body moves forward, you roll over the ball and then your foot will lift off right below the toe,” explains Steve Gisselman, C.S.C.S., assistant coach for athletic performance at the University of North Carolina Chapel Hill. Your toes must point forward.

How a Bout of Depression Led to Dwayne Johnson's Career-Defining Moment | Master Class | OWN

For more on Oprah's Master Class visit After playing football for four years at the University of Miami, Dwayne Johnson was passed over by the NFL. While he played for the Canadian Football League for a short time, he was ultimately cut from his team, the Calgary Stampeders, and sent packing. At 23, Dwayne found himself living in his parents' small apartment, battling depression Find OWN on TV at SUBSCRIBE: The acclaimed, Emmy-nominated series “Oprah's Master Class” tells the stories you've never heard from the people you thought you knew best. Hand-picked by Oprah Winfrey for their unique impact on the world, true modern masters from Academy Award-winning actors, to Grammy-winning musicians, to ground-breaking athletes, share the greatest lessons they've learned along the way. In an intimate setting, they share their successes, their failures, their triumphs, disappointments and heartbreaks. Oprah Winfrey Network is the first and only network named for, and inspired by, a single iconic leader.

Power-Building Workouts for More Muscle and Strength

This power-building program takes the best from both worlds to help you build more muscle and strength. The powerlifting portion will get you stronger and more efficient at recruiting muscles, which will make your bodybuilding exercises even more effective. The bodybuilding portion allows you to build up your muscles that are lagging for your big lifts, which in turn will add more muscle and get you stronger at your big 3 lifts.

NO Time to Train? Making Time VS Making Excuses • Zach Even-Esh

I retired from the Army two and a half years ago. Was diagnosed with ptsd and had multiple body issues due to all the years of hard PT and road marches. I had been feeling sorry for myself for the longest time when I came across your website. I’m working out three times a week and started my car restoration business. I wait daily for your e- mails filled with motivation and no excuses approach. Thank you! You have made a true change in my life.

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Arnold Looks to Terminate Ivory Trade

To further drive home the point, Schwarzenegger appears in a video (below) blowing up an ivory tusk to send a clear message that the world needs to rid itself of ivory demand. With the public's action, we can significantly lessen the needless slaughter of these beautiful animals and say hasta la vista to poachers once and for all.

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