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Get to Know Marisa

Marisa Inda is a 38 year old, mother of two and USAPL record holding powerlifter. Marisa owns raw PRs of 137.5kg/303# squat, 85kg/187# bench and 165kg/363# d...

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Take the 2015 #CookingStreak Challenge!

The premise is simple. You cook at least one meal a day for every 31 days in January. Define “cooking” as you wish, though adding milk to cereal is a stretch, buddy. Why should I?

Sagittarius Horoscope for Monday, December 29, 2014

Tuesday, December 30, 2014 - You might not be able to accomplish all your goals today, but a large part of the problem comes from extending your reach too far. You can visualize the big picture so well that it motivates you to dream beyond your immediate environment. Unfortunately, there isn't a fast way to get to your destination. Nevertheless, concentrating on the most practical things on your plate makes the most sense, even if that means success is delayed another day. Less is more if you really want to get things done.

CrossFit Physique: Butterfly Pullups

Every trainer recommends pullups. But ask what kind, and the arguments start. There are those who believe you should do only dead-hang pullups, to work the lats and arms. Then there are those (especially CrossFitters) who use kipping pullups—not to isolate muscles, but to accomplish more work in less time, turning pullups into a conditioning tool. But the debate is pointless: There’s a place for each technique—the right tool for the right job. To that end, keep both tools, and add a third that’s even more intense: the butterfly pullup, which moves the body in an elliptical pattern so you can rapidly string together reps. To do it:

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

$200,000 Transformation Challenge Presented by Dymatize Nutrition and

A committee of judges from and Dymatize will choose two Grand Prize winners and 20 runners up who have achieved the best overall transformations. There will also be one People's Choice Winner that will be voted on and picked by visitors out of the top 20 runners up who also exhibited impressive results. Winners will be chosen based upon physical improvement visible in "before" and "after" pictures and according to his/her body-composition stats submitted via BodySpace. Judges' decisions are final. Winner will be notified via email or telephone on or before May 11, 2015.

4 Ways to Accelerate Your Fat-Loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there's no one-size-fits-all approach. There's only the approach that works best for you.

7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

T NATION on Twitter

If you can relate, feast on our Diet & Fat Loss archives:


7: Train based on your muscle fiber type. If you’re fast-twitch with exceptional speed and jumping skills, train with heavy weights and low reps. For slow-twitch, go high rep, high volume.

11 Signs Your Trainer is Full of Crap

These things all chap our hides as editors/gym-goers, so we decided to check with some of our experts to see what other suspect trainer behavior is worth taking stock of. Because for the people out there that require a little bit of guidance, great care should be taken that they are kept safe and that they are getting what they’re paying for.

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

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

The Truth Behind Whole Grain

Food manufacturers will sometimes add a little bit of whole grains to their otherwise processed grain products so they can claim on the packages that the products contain whole grains. For example, most crackers are made primarily from processed white flour, so manufacturers add a bit of whole grains to the mix so they can write “made with whole grains” or “made with whole wheat” on the package. How do you avoid being a victim of this deception? If the package says “made with whole wheat,” you know it isn’t all whole wheat or it would simply be labeled “whole wheat.”

Trainer Q&A: Can Kinesiology Tape Help Heal Workout Injuries?

How does kinesiology tape benefit injury rehabilitation? Kinesiology tape can help with fluid movement because the elastic recoil of the tape ‘lifts’ the skin, which increases the space underneath to allow for lymphatic drainage. Your lymph system is a systemic whole-body system that helps with moving fluids into and out of the area. The lymphatic system sits just under the skin so when you put the tape on, it helps to clear an area of swelling. Increased lymphatic drainage helps with tissue healing which helps speed up the healing process. You can wear it in the shower and while sleeping so it's providing therapeutic treatment 24/7.

The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

The Ultimate Warmup for Lifting Heavy

To  lift heavy weights , break records, and add slabs of muscle to your frame, you’ll need a great warmup to unlock your full potential before every workout. We don’t mean a 5-minute treadmill jog and some toe-touches followed by a 300-pound deadlift. This comprehensive warmup will get your heart pumping and muscles ready to grow fast.

The Cardio Fat Loss Plan - Born Fitness

Even worse? Oftentimes those people doing cardio to lose fat are also on a low-calorie, low-carb diet. When this happens, you’re body doesn’t have much stored glycogen (the carbs you store in your muscles) so your body goes searching for other sources of energy. One of those energizers? Protein. And when that happens, you might start tapping into your muscle stores, which isn’t exactly what you want to do on a fat loss plan.  Just to prove the point, in the same study by Wilson et al, people who did slow steady state cardio lost more muscle than those who performed the high intensity intervals.

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

Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

So Now Kale is Bad For You? - Born Fitness

I often feel exactly how you felt when writing this article. Fats are bad now theyre good for you.. carbs are good now carbs are bad.. no food before bed it hinders GH vs eat before bed so you can repair.. kale is superfood vs kale is bad due to oxylates so avoid.. butter is bad vs shovel it in to your coffee.. 8 meals a day vs 1 meal per day.. lift heavy.. no you need volume… arrrgh…i could go on forever. Full range of motion is key…no you need partial reps for that extra burn and growth! Yup, now I just do my own thing and take a pragmatic approach to nutrition and training. Science changes. There was ripped guys in the 60s just like their are now with all our science.

Four New Training Strategies to Try in 2015

Compared with the traditional approach of performing straight sets, utilizing cluster sets—where you implement the rest-pause method—can be a more efficient way to perform more work in the same time frame.

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

Men's Fitness

We are unable to find iTunes on your computer. To download the free app Men's Fitness by American Media Inc., get iTunes now.

Form Check for Five Basic Lifts

We asked Tommy Caldwell, a certified personal trainer and owner of Hybrid Fitness Centre for his "self-talk" cues for some of the most basic exercises.

Manscaping Made Easy

We regret to inform you that you are neither a porn star nor a newborn baby. So when it comes to the area immediately below the belt, save the stubble. “You definitely want to have it groomed very short,” says Whitely, “but I’m not a big fan of taking it all off.” Less than an inch is ideal. This will, as Whitely says, “keep it cool enough where you feel comfortable about yourself and it doesn’t have irritation, and you can easily maintain that with trimmers.” For this more sensitive area, the Braun cruZer 5 Body Trimmer contours to the curvatures of your below-the-belt zone, and the wet-and-dry technology works in the shower.

Boost Your Bench With 1 Simple Move -

Don't fear the elbow flare! Mark Bell is here to teach you how to improve your bench press with this easy-to-learn technique.

T NATION on Twitter

Jim Wendler's latest 5/3/1 workouts:

The Scary Truth About Chicken

Then Carole began questioning Perdue's methods. She especially didn't like the litter their birds were being raised on top of—a stew of sawdust, shavings, spilled feed, feathers, crap, urine, and dead birds. In mass-market chicken production, the birds live crammed wall-to-wall on that toxic potage. In winter, with the windows shut, she says, "you couldn't see from one end of the chicken house to the other. It was a cloud of dust, feathers, and feces." And it reeked of ammonia. When Perdue asked the Morisons to seal off the windows in their chicken houses, the Morisons refused because they didn't think it would be good for the chickens. So Perdue terminated their contract. For years, the houses sat empty.

50 Ways to Boost Your Energy

What do booze, an aching back , and a bad mood have in common? They all suck away your energy. But you can fight back. We mined hundreds of specific studies and interviewed dozens of experts to compile 50 of the very best tips to rev your engines—right now!

Science Links Spicy Food and Manhood

A study published in the journal Physiology & Behavior found a correlation between men who like spicy food and the amount of testosterone they carry. Researchers brought 114 males between 18 and 44 into a lab, measured their testosterone levels, and then fed them a meal.

Get Defined: 26 Must-Know Fitness Terms -

Just getting started on your fitness journey, or want to test your knowledge of important terms? Check out this A-Z guide to some of the most common concepts in fitness!

BodySpace Spokesmodel Search 2015 Presented By Cellucor And Iron Man Magazine -

Top 20 this year? only time will tell. either way you'll can see me on the Iron Man Magazine Naturally Championships stage. TheFitExpo is going to be a Great time next year.

10 Winter Cocktails for the Holidays

It's winter! Which also means it's frigid and dark outside. And three feet of snow stands between you and your local bar—so why fight the urge to nest? Liven up the cozy atmosphere at home with these wintry cocktails crafted by master mixologists featuring herbs and spices that celebrate the season. Whisky 101>>>

The Muscle-Building Standards: Build a Big Chest

Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold's day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises.

Why Do I Think of Other Women While Having Sex with My Girlfriend?

I love my girlfriend, but for me to reach orgasm I need to think of other women while we’re having sex. What does this say about me? —Chris O., Fort Wayne, IN This is way too complicated a topic to address in full detail, so let me ask you a single question: How much porn are you watching? Believe it or not, we can train our responses to certain stimuli, just like we train dogs. I know a guy who did an experiment in which he jerked off only to porn with obese women. After a while, when he’d see obese women on the street, he’d start to feel aroused.

10 Things That Made Us Click in 2014

While we’ll still toast the year’s top moments as December comes to an end, we wanted to take the time to also acknowledge and celebrate the mundane – those times when we decided to cast aside out pressing projects and click on an inviting link. We present this list of our favorite Internet sensations of 2014.

Gift Guide 2014: Budget Gifts That Don't Scream "I'm Broke!"

All items in the TOMS for Target collection—they range from hoodies and ponchos to candles and picture frames—are priced under $50. Plus, for each gift purchased, Target will donate a blanket, meals or shoes to someone in need.

Highlights from the 2014 Amateur Olympia & Bikini Pro, Moscow

Highlights from the 2014 Amateur Olympia & Bikini Pro, Moscow

Avoid these 6 Bench Pressing Errors

Error 6: Not having sufficient control over the bar. The barbell is often lowered quickly and bounced somewhat from the chest. The bar should never be bounced. As well as increasing the risk of injury, bouncing increases the difficulty of the exercise. Changing direction so suddenly increases the perceived weight of the bar. Instead, lower the barbell to your chest with control, pause it for a second or two at your chest (while staying tight), and then push it up. Pause briefly at the top, and then repeat. You’ll have to reduce your poundage initially, but over a few weeks you’ll build it back and then some, and you’ll become a better bench presser as a result.

40 Tough love from tough man 'The Rock'

Reality television — with its manufactured melodrama, Machiavellian alliances, needy narcissism and drunken hookups — rewards bad behavior with money and fame (or rather, infamy, which too many people now see as no different from fame and perhaps even better).

The Results of Overtraining

about the exact role of overtraining

Five Foods to Eliminate from Breakfast

Whether you have time for a home-cooked breakfast or you're grabbing something on the go, you want to choose foods that keep your energy up and excess weight off. Here are five foods to eliminate from breakfast—and ban from your pantry altogether. 

8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains , or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

Dorian Yates on Twitter

“ @Dorian_Yates : I'm not saying HIT is the only way to gain muscle but I am saying it's the most "efficient" way ”

Gift Suggestions: 50 Incredible Arm Training Tips From Phil Heath

The Big 5-0. The 50th Mr. Olympia contest was held on September 19–20. From initial champ Larry Scott to seven-time victor Arnold Schwarzenegger to current title-holder Phil Heath, awe-inspiring arms have often distinguished bodybuilding’s one-and-only best from all the rest. So, to salute this year’s half-century milestone, the man known as “The Gift” has lots and lots of presents.

BPI Sports Best BCAA at

BPI Sports' BEST BCAA™ is not your typical outdated, run-of-the-mill, same as everyone else, outdated BCAA product. Not even close. This formula is the first to bond the three branched chain amino acids - leucine, isoleucine and valine - utilizing a proprietary process route, to form oligiopeptides (a bonded chain of amino acids; for example, a peptide linked chain). The oligiopeptide-based branched chain amino acids may act as a better transport vehicle, allowing for more efficient metabolization, greater bio-activity, enhanced onset time, and a generally improved BCAA model. And, the scientific minds at BPI Sports didn't stop here ...

Dorian Yates 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

Dorian Yates 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

Cereal Killers: Healthy Breakfast Alternatives! -

Cereals might be a staple for the average Joe, but your body deserves far better if you want it to improve. Here's what starting your day should look like!

Jay Cutler's Toughest-Ever Back Workouts! -

But Jay Cutler could take runner-up honors to big Ronnie only so many times. He knew he held his own against the eight-time Mr. Olympia from the front and sides, but it was from the back that each outcome was ultimately determined. And determination aptly describes Jay's approach. He redoubled his training efforts to battle the longtime champ on his own turf: back poses. Today we know the eventual outcome, but what you may not know is how Jay's approach to back day finally vaulted him over Ronnie. It's the story of a man who would stop at nothing.

51 Optimum Nutrition Platinum Hydrowhey at
52 Eight Ways to Salvage a Bad Workout
53 Flex Lewis On: His Plans for 2015 & His Battle with Food Allergies
54 Healthy Recipes: 5 Sweet Protein Treats That Are The Bomb -
55 Joe Stone on Twitter
56 Flex Lewis on Twitter
57 Dorian Yates' Expert Advice on Building a Huge Chest
58 Kevin English’s Off-Season Arm Routine
59 Retro Athlete: Mustafa Mohammad
60 T NATION on Twitter
61 Britney Spears toasts first anniversary at Axis at Planet Hollywood
62 DieselStrength on Twitter
63 DieselStrength on Twitter
64 DieselStrength on Twitter
65 Dorian Yates on Twitter
66 dalt ☮ॐ on Twitter
67 Ian Pears on Twitter