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Get the new Heather Gray F Logo Leather Snapback Hat at  #BeFlextraordinary

Sagittarius Horoscope for Wednesday, December 31, 2014

Thursday, January 1, 2015 - Ripples of excitement build into waves of anticipation with the new year stretching out in front of you like an uncharted ocean. You're ready to set sail, eager to engage your future while courageous Mars heats up adventurous Jupiter. But no matter how amazing everything appears, it's time for a reality check; if it's overdue, there could be some disappointment on the horizon. However, if you have paid attention to the facts along the way, you could be very close to reaching an important goal. Keep your eye on the prize and your shoulder to the wheel.

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

Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

9 Habits That Make You Look Older Than You Are

The fountain of youth has yet to be discovered, but there are still ways to delay the aging process. Make these lifestyle changes if you want to start feeling and looking younger now.

Close the (Thigh) Gap - Thrive with Jen Sinkler

This is so awesome!!! I never ever heard of a thigh gap until a friend of mine got in a fight with he boyfriend over something and he had asked name 3 things I’ve said that make you feel bad about your image. One of them was if her legs touched he would make her not eat as much junk food and hit the gym. I’m like what the hell is that about so I asked my boyfriend and he told me about the thigh gap. Fortunate for her she can achieve this some what healthily. Yet why the hell does it matter if your thighs touch or not. I have never heard if a guy getting upset over a thigh gap before. After reading this I’m happy with my legs and my thighs and I’m blessed to have a man who doesn’t give a crap about whether or not my thighs touch. This whole thing is crazy!!! I would total send a picture if I had Facebook! Let’s get some women to see that having a thigh gap is totally crazy! Thanks for this!

The 7 Best Arm Moves of All Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns . Are they the best arm exercises for you? Let us know in the comments.

Cook A Delicious Hangover Cure

What you’ll need: ¼ cup vegetable oil 10 cloves garlic, minced ½ lb. merguez sausage , casings removed 3 spicy green chile peppers, such as Anaheim, jalapeno, or Serrano, cut into strips 6 tomatoes, sliced ½ Tbsp salt 1 Tbsp hot paprika ½ Tbsp sweet paprika 8 eggs Warmed pita, for serving How to make it: 1. In a large cast-iron skillet, heat the vegetable oil over medium heat. Add the garlic and cook until browned, 1 to 2 minutes. Add the sausage and peppers and cook until the sausage browns, about 2 minutes for two minutes. Add the tomatoes to the pan and cook until softened, 2 to 3 minutes. Add the salt and paprika. Stir until well combined. 2. Lower the heat to medium-low and carefully crack in the eggs. Cook until the whites of the eggs set, 3 to 5 minutes, popping the egg white bubbles with the tip of a sharp knife. (That way, the sauce won’t explode all over your kitchen.) Remove the skillet from the heat and serve with pita.

T NATION on Twitter

Don't bench press like this guy, unless you're also wearing that shirt. Here's why: …

The Arnold Press and Shoulder Workout

Of Arnold’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after himself—the Arnold Press—it’s a uniquely effective move. While Arnold was experimenting with ways to spark new shoulder growth , he rein­vented the overhead press, twisting the palms from facing backward to facing forward. He found that this better targets your front delts than conventional overhead presses. Like its namesake, this exercise travels a unique path. Add it to your shoulder routine.

10 Foods That'll Hit Your Newsfeed in 2014

This year was the year of kale. From kale smoothies to kale chips, we get it: Kale is good . Yes, the dark leafy green is a nutritional rock star, and you shouldn’t stop eating it by any means, but the superfood king can’t reign forever. Hot new health foods are picking up momentum as we enter the new year, brushing shoulders with the likes of kale, chia seeds, and acai berries. To help you stay up on the trends, we talked to health and wellness experts to get their picks for 2014's top superfoods. Start adding them to your grocery list STAT.

11 Reasons You’re Not Even Losing a Pound

Losing weight is no easy feat, but it’s even harder if you don’t know what you are doing wrong in your failed attempts to get lean. But we can help—we asked experts to weigh in on the nutrition, fitness, and lifestyle factors that could be causing the scale to tip in the wrong direction. From adding intervals to your routine to keeping your stress levels in check, this advice will fire up your fat loss fast.

4 Benefits of Sleeping Naked

People who sleep in the buff have happier love lives, according to a survey of 1,000 British adults by a bed sheet company this year. This is not totally surprising, but 57 percent of nude sleepers were happy with their relationship, compared with 48 percent of pajama wearers. It’s not that taking each other’s clothes off isn’t sexy or fun, it’s just that being naked kind of takes the middleman out of the equation. Pardon the expression, unless there truly is a middleman in your bed—in which case, carry on.

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 "I Ain't Got Time" Workouts

We know how much you work, how many appointments you have, and how many people you need to meet. We get it – you’re a busy man who just doesn’t have time for jack sh*t. Well, if you’re looking down the barrel at a string of particularly crazy days, or even weeks, you’d be much better served working out fast rather than not at all. Here are two workouts so brief and effective that you will not be able make an excuse to skip them. Find a way to fit it in somewhere!

Fighter Diet News

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

4 More Reasons to Load Up on Eggs

Already a bodybuilding staple, here are four more reasons why eggs should be a part of your diet.

This Is Why You Think Whole Foods' French Fries Are Healthy

Ben: envious – stubborn – critical – impulsive – industrious – intelligent   If you are like most people, you like Alan more than Ben. But take a closer look.  Alan and Ben are identical.  The initial prominent traits in the list dominate your judgment, and even shape the lens through which you view the later characteristics.   This is the same reason why most people think the french fries on the Whole Foods hot bar are better for them than the french fries at McDonald's, and why people can convince themselves that organic mac and cheese, fried chicken, and pizza are notso-bad. It’s called a “halo effect,” and with keen awareness, you can protect yourself from falling victim to it.

Thick Back Blitz

Yeah, we just went all Tolkien on you. But the fact remains that a simplistic approach – with the right intensity, of course – can help you construct the kind of back aesthetic that you’re looking for. If you have a width-focused back workout, you can simply do the workout provided on a second day later in the week, which will greatly accelerate your gains. Or, if you’re a high-volume guy, you can go ahead and try adding these moves to your existing back workout on one, all-out back-a-palooza.

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

Rack ’Em Up

Setup: Set the barbell on a rack that matches your height. Load the bar, and bring your arms underneath it, while keeping elbows high and your upper arms slightly above parallel to the floor. Rest the bar on top of your delts and cross your arms to hold the bar under control. Lift the bar off the rack by pushing with your legs while you straighten your torso.  Step away from the rack and stand with a shoulder-width stance, toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This is your start position.

The 14 Most Popular Workouts of 2014

So, with no further ado, check out some of the workouts that have resonated most with you, our readers. You might be familiar with some, and if you encounter new routines that pique your interest, then get your ass down to the gym and get working!

Biotest on Twitter

Body transformation never begins with "I'll try" or "I hope." It begins with "I will."

The Build Muscle, Stay Lean Meal Plan

Bulking up : It’s a scary thought for many guys at the gym because it seems like there’s always a string attached. Everyone wants to add lean mass, but—and it’s a big but—a lot of us don’t like the idea of gaining bodyfat, even as little as a couple of pounds, which is the norm with most mass-gaining meal plans. Seriously, what’s the point of gaining 20 or 30 pounds if a good portion of that is fat? If you can’t see the muscle you’ve added, is it even worth having? In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat.

Dorian Yates' 6 Rules for Building a Big Back Fast

Dorian Yates' 6 Rules for Building a Big Back Fast

Pre-Workout Nutrition

What you need to know for a great workout.

9 Surprising Foods Spiked with Caffeine

From hot sauce to sunflower seeds, dozens of packaged foods are catching a caffeine buzz. But are they worth trying? We asked experts to weigh in on what’s safe—and what’s better left on the shelf.

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?

Explosive Muscle Growth

New research is showing faster lifting may be better for muscle growth!

5 Ways To Improve Your Squat | MuscleMag

How deep is your squat? If you’re among the small-quad, shallow-squatting crowd, you may want to start dropping it like it’s hot. Biomechanical studies show that full-range-of-motion squats, in which your thighs go beyond parallel to the floor, have a 20 percent greater increase in net joint movement and force production than partial squats. So don’t sacrifice depth for weight — lower is better. And in case you were wondering, volumes of research show that deep squats are not more likely to result in knee pain and are actually easier on the back than poorly performed partial squats.

Instant Muscle: A Safer Front Squat

The safety squat bar has a pad in the center and two handles that point perpendicularly to the bar. It’s made to sit at the base of your neck with the handles pointing forward— but if you flip it around so the handles point back, you have a front squat apparatus that’s gentler on your shoulders and easier to grip.

Flex Lewis' Nutrition & Supplement Plan

Flex Lewis' Nutrition & Supplement Plan

5 Ways To Boost Growth Hormone

Are you one of those “rest until I’m ready” types? Well, if you’re jacked, we’re not going to argue with your approach. But if you’re genuinely in need of some GH-induced gains, you may want to watch the clock a bit more. Studies have shown that resting one minute or less sends growth-hormone levels higher, which translates to more muscle growth. Try training in weight ranges that are heavy but still allow for adequate recovery in that time. The surge in GH may help you adapt to shorter rest over time.

Fire It Up

Feeling gassed after busting your butt day in and day out? If you’re grinding away at your training program and noticing that between your hardcore cutting diet and your amped up training routine, you’re running out of energy, it’s likely because you’ve slowed down or, better yet, out-paced your metabolism.

What's the Line Between Sexy-Assertive and Unpleasantly Aggressive?

The best way to accomplish this feat is to choose positions where you can maintain eye contact and continue to kiss her. This shows her that you’re tuned in to her experience, and it maintains a sense of intimacy. Don’t turn her around and bend her over a piece of furniture. Instead, lift her and set her on top of it. Also avoid positions that immobilize her as that could trigger a fear response, and that’s not sexy at all. (It’s fine to play around with pinning her down, but don’t put her in any positions she actually can’t get out of.)

Sarah Dumont: Our Kind of Tomboy

In truth, she enjoys hiking, surfing, basketball (“It’s been a rough couple of years to be a Lakers fan,” she admits), and other of life’s simpler pleasures. For example, on a first date, she says, “I don’t want to sit down at a nice restaurant. It’s sweet that you think I’m worth an expensive meal, but it also seems like you’re trying to buy your way into my pants. I’d rather play some pool or watch a game.”

6 Bench Press Variations for More Mass

Tips: One close-grip burn-out workout for your triceps is to complete five full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place one board on your chest. Perform five reps. Then, again without racking, have a partner place two boards on your chest and complete five reps. Then, without racking, have a partner place three boards on your chest and complete five reps. Do this again with four boards. By the end, you’ve done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout. Close-grip bench presses and board presses can also be done with bands and chains.

Metabolic Damage

If you do find yourself in the unfortunate position of suffering from metabolic damage,  here are five things you can do to get yourself back on track.

Fat vs. Fiction

If your aim is to enhance your health and  improve your physique, you need fat in  your diet—and the right kind.

8 Movies You'll Be Forced to Watch This Season

If you tend to be on the losing side of arguments or take the gentlemanly route and let her choose, then take solace in this roundup. Here’s a list of eight movies you’re probably going to be dragged to—tomorrow, next week, in the next few months—and their redeeming qualities. These flicks may surprise you, your chick will adore you, and you, my friend, might even enjoy yourself!

Ronda Rousey in "Entourage" Movie Trailer

Rousey, who defends her UFC belt against Cat Zingano on February 28 at the Staples Center in Los Angeles, has a run-in with Turtle (Jerry Ferrara) in the trailer, which leads the two of them to square off in the Octagon. Bad idea, Turtle. Check it out:

And the Drunkest Day of the Year is...

January 1, 2014 – filled with fitness resolutions, health goals, and fresh starts – began with a massive headache and likely some aspirin-fueled regret. Users averaged a BAC of .094% the night before, far beyond the .06% threshold where a nice buzz deteriorates into poor singing and emotional diatribes.

CrossFit Corner: Burn it Up with the American Kettlebell Swing

But there’s more than one way to swing a ’bell. In CrossFit, we like to rock the American version, which differs from the popular Russian version in that the ’bell travels much closer to your body on its way to a fully extended, overhead finish. The drive comes from the hips, but because the arms stay closer to the body, it can be more demanding on your shoulders than the Russian swing. Constant practice is the only way to negate that uptick in difficulty. Master it and you can count on hobbling away with smoked glutes, shoulders, and forearms.

Magnum Nutraceuticals DNA at

Magnum DNA™ is an anabolic formula that combines the powerful muscle-supporting effects of Branched Chain Amino Acids (BCAAs) with the hardening and muscle expanding Glycine/Arginine ingredient.* DNA™ also contains the intense, anabolism-triggering ingredient L-Leucine Alpha KIC to help support natural muscle gains.* These ingredients have been suggested to improve density of muscles and strength, recovery and athletic performance.*

The Golden Age Guide To Building Muscle In College

Schools' meal plans and cafeterias have come a long way. At many institutions, it's a flat fee for all you can eat. This can be disastrous for the undisciplined, but if you're able to control what you put in your mouth, it's a godsend. If you are fortunate enough to have access to dining hall food, take full advantage and eat, eat, eat, just like when Arnold and his Gold's cronies terrorized Santa Monica's buffets. "[We] would start with five, six, or seven eggs, after which we [would] go to the next station and eat all the tomatoes and vegetables," he writes in his autobiography, "Total Recall." "Then we would have the steak, and then the fish."

The Macro Chef's 5 Sweet Protein Treats! -

These 5 protein-packed recipes are so mouth-wateringly good that you simply have to try them! They're delicious during the holidays—or any time of the year!

GAT JetFUEL T-300 at

Directions For JetFUEL T-300: Day 1: Start by taking 1 capsule with 8 oz of cold water, 30 minutes before breakfast. Repeat 30 minutes before lunch. Day 2 and beyond: Depending on tolerance, take up to 3 capsules with cold water, 30 minutes before breakfast. Do not take T-300 within 6 hours of bedtime.

Laurence Shahlaei 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

“ @T_Nation : Dear New Year's resolutioners: 1. Welcome to the gym. 2. This is not the "curling rack." Thank you. ”

Metfield1 on Twitter

@mrojaycutler Thanks for the autographed shirt Jay! The free supps didn't hurt, neither!

51 Eight New Year's Resolutions for Staying Lean in 2015
52 Big, Strong Arms
53 Flex Lewis's Top 10 Training Principles
54 Men's Fitness on Twitter
55 Dwayne Johnson on Twitter
56 8 Holiday Cocktails Made with Moonshine
57 Kai L. Greene on Twitter
58 T NATION on Twitter
59 5 Ways To Ensure Fitness Success In 2015 -
60 7 Reasons Your Legs are Still Skinny
61 Rising Football Star, Darius Wheeler!
62 on Twitter
63 Shawn Ray's Photo
64 Dorian Yates on Twitter
65 The Best Movies of 2014