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Fighter Diet Pak (Athlete)

4 Steps To A Bigger Bench With Dan ''Boss'' Green -

Who would you rather learn the bench from: Some random guy in the gym, or an Animal athlete who has put up over 500 pounds in competition? We thought so. Let Dan Green show you the way to unparalleled pressing power!

Five Clothing Brands With Cuts for Your Body

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Confessions of a Trainer: Your Workout Is Not Your Problem - Born Fitness

This is the type of (sarcastic) feedback that makes exercise so frustrating. Lots of talk that sounds good, but nothing that definitively shows you how to get from where you are to where you want to be.

Fighter Diet on Twitter

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Sagittarius Horoscope for Wednesday, February 18, 2015

Thursday, February 19, 2015 - You might appear to be disconnected from reality today, but nothing could be further from the truth. You seem spacey to others at first, but once they stop to listen, your ideas begin to make sense to them. Using your imagination enables you to reach into the future, yet your ability to support your observations with rational thinking takes your vision to a whole new level now. There's nothing wrong with going out on a limb as long as you fill everyone in on how you reached your conclusions.

Spin the Ab Wheel for a Rock Hard Core

You’ll probably have to work your way up to performing ab wheel rollouts the right way—meaning you start in a standing position. But once you're capable of using your abs to maneuver your body parallel to the floor and then back to a standing position, you’ll find yourself getting stronger in all your main lifts, especially your squats.

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

Top 10 Muscle and Strength Building Moves

While everyone who goes to the gym to lift weights has their own set of specific goals, one common thread that runs through most is the desire to get bigger and stronger . Bodybuilders are unique bunch in that they look to build every muscle in the body to the greatest possible degree, while trying to make sure everything remains in perfect proportion and symmetry. Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout.

6 Ways to Make Your Leg Workout Harder

Those “skipping legs day” memes didn’t show up out of nowhere. So why do so many people find excuses to bail on their quads, hams, glutes, and calves? Because the challenge of shambling to the car with sweat-soaked clothes and shaky legs isn’t for everyone. But we’re willing to bet that it’s for you, right? You can get there with these tips provided by certified personal trainer, motivational speaker, and TV personality John Rowley .

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

Epic Lax Melee

New England Black Wolves enforcer Bill O'Brien gets into a brawl after the whistle is blown with Rochester Knighthawks forward Stephen Keogh.

Optimum Nutrition Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you signficantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains , you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises. 

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.

The 6 Best Sex Positions and How to Train for Them

Knowing is half the battle. Get ready to impress with workout tips for every key sex position.

Gym Fix: Work Your Chest and Triceps With the Floor Plan

What happens when you stick to that template week after week and year after year? Absolutely nothing. You’ll grow and get stronger for a while, but as soon as your body adapts to what you’re doing every workout, your progress grinds to a halt and you’re left wondering what you can do to get yourself back on track and making gains again.

Chest Training on the Smith Machine

Although research confirms that the free-weight bench press allows you to use more weight than the Smith machine version of the exercise (due to the unnatural path of the bar on the Smith), we still recommend you make use of the latter because it places greater focus on the pecs.

3 Ways to Hit a New Record 1-Rep Max Now

Also remember that fatigue is the enemy. You’re about to use all your stores of energy to hit a new 1RM, so make sure everything you do before then is strictly focused on power and explosiveness—not hitting your limit. When you can’t explode anymore, it means your fast twitch muscle fibers are beginning to drop out of the lift. That’s bad news for your workout, so keep these reps low.

MensHealthFood on Twitter

You can buy hot sauce, or FRIGGEN MAKE AWESOME HOT SAUCE. (Sorry for yelling, but really:  )

Daily Session: The Full Gym Back Workout

Build a back like a fitness model using a variety of equipment.

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.

T NATION on Twitter

Here's what you don't know about the "evil" hormone cortisol: …

Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

Make the Best Bacon You’ve Ever Tasted

Maybe you think you’ve already eaten your transcendental slice. It’s served up at so-and-so diner or made by something-or-other brand. To you, this post’s title is nothing more than classic Internet hyperbole. I’m here to assure you: If you make this recipe, you will forever change the way you look at bacon. Once you taste just one slice, your palate will be indelibly changed. It. Is. That. Good.

Ultimate Recovery Guide: 6 Keys to Recovery

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

The Best Dumbbell Only Triceps Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Klokov: Training Methods of the Russian Champion

Klokov: Training Methods of the Russian Champion  goes far beyond the sets, reps and percentages of training, it is a look into a man's life, his motivation and his mind as he grows in the sport of weightlifting as the son of a legend (World Champion  Vyacheslav Klokov ) and struggles to create his own identity as a young athlete, to his rise to World and Olympic Medalist for the prestigious and ultra-competitive Russian National Team. 

5 Reasons to Start Meditating Now

Shut down your brain for 10 to 20 minutes every day and your life will drastically change for the better.

Fighter Diet News

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

Hail to Kale! Two Tasty Green Juice and Green Smoothie Recipes

Not exactly sure how to eat kale—let along drink it? Juice Generation's Eric Helms gives us a green juice and green smoothie recipe that could make converts out of die-hard veggie haters.

Farmer’s Squats: A Leg Blasting Change of Routine

Farmer’s squats are a great tool to have in your training toolbox, but, because of the extreme fatigue induced, they should be used sparingly.  They should be used as a changeup to your normal leg routine during the accumulation phase. At most they should be used once every 6-8 weeks or so. The weight is obviously very light, in the 50% range, but it will differ from athlete to athlete based on individual conditioning levels, mental toughness, etc.

Eight Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins , minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

Fit Food: The Benefits of Broccoli

This cancer-fighting superfood is worth stalking, despite any gag-worthy memories of limp side dishes past. Here, five easy ways to get your daily dose.

5 Supplements For Heart Health -

There's more to the month of February than just Valentine's Day; it also happens to be National Heart Month. Although heart disease is the leading cause of death among both men and women worldwide, it is often preventable. If you really want to show your loved ones how much you care about them, give them the gift that lasts a lifetime: a renewed commitment to being around and healthy for the long term!

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

The Unique Health Benefits of Eight Different Nuts

But this isn’t a free pass to eat peanuts and pistachios by the bagful. “The key is portion size,” says Maureen Tarnus, M.S., R.D., executive director of the International Tree Nut Council Nutrition Research & Education Foundation. “The FDA-qualified health claim for nuts and heart disease recommends 1.5 ounces (about 1/3 cup) per day, and much of the research on nuts and diabetes, weight, and so on, has looked at that same amount.”

Visualize for More Muscle Size

Don’t get me wrong, all of those things are essential to optimizing your time in the gym. However, if you truly wish to realize your “intensity potential,” then its time you start using visualization. This is a tried and true technique that is utilized by many top professional athletes and Olympians to bring about their best performance on game day. You too can use it to help manifest your best performance in the gym. It is easy to do, and only takes a few minutes.

Conquer Your First Marathon

We know, 26.2 miles seems crazy, but you’re going to have to trust us. You’re ready. Completing your first marathon, and even scoring a competitive time, is within the reach of any experienced recreational runner willing to go the distance. With this 12-week program, broken into three simple steps, you’ll be ready to race with confidence.

Dwayne Johnson 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

Don't Fear the Vending Machine

Working hard builds up an appetitie, and the vending machine can offer a quick fix to satiate any hunger pang. But do you know what the best and worst options are inside that glass box of goodies? We break down the snacks that are excellent, the ones that are so-so, and the ones that are hazardous to your diet and fitness goals.

The Butt Bible Pak

I have been steadily doing Pauline's fighter diet workouts daily  for about 1 year. Often times I have noticed with drastic weight loss like experienced, skin is not tight and toned. I always worried about that. Thanks to fighter diet workouts, the weight has been kept off and my body continues to shape up and really define. No sagging skin or evidence of weight loss. Thank you so much for your no nonsense approach to fitness, the basics Pauline teaches truly do work! Thankful to Pauline and fighter diet for pointing me in the right Direction and giving me the tools to build a body I only ever dreamed of! I have been using Pauline's butt bible pack,  as lower body has been my toughest area to tone up after losing weight! Fighter diet has been the answer! Not only did my legs tone up but

8 Ways to Have More and Better Sex in the New Year

Stuck on first base? Here are eight ways to get the ball rolling on a better sex life. Whether you're in a relationship or playing the field, our expert advice and tips are sure to get you a home run.

Gym Types: Are You One of These Guys?

If we can't laugh at ourselves sometimes, then we are taking life too seriously!

Sidelined With A Hernia

Due to the nature of bodybuilding, lifting heavy weights with compound movements such as squats, deadlifts and bent-over barbell rows are part of a comprehensive program, but those same exercises put you at risk. Although weaknesses in the abdominal wall may predispose you to hernias, you can minimize your risk by maintaining strong abdominal muscles and ensuring you progress your weightlifting efforts in a logical fashion (that is, increasing your weights slowly over time). If you’ve taken some time off from performing heavy lifting, be sure you progress slowly back to your heavier weights to allow your body to build tolerance to the heavier loads. Unfortunately, once you develop a hernia it’ll likely get worse over time with continual heavy lifting. The only way to correct a hernia is through surgery. This is usually a successful feat when you have a knowledgeable surgeon who understands your needs as a weight lifter.

Benefits of Body Chiseling, Jump Rope

Start by jumping rope 30 seconds and resting one minute for six sets. Depending on ability, add 10 seconds per week or workout. Make it your goal to complete six sets of three minutes of jump rope, with a 30-second rest interval. When you're able to complete six sets of three minutes, body fat will have melted off and conditioning will be at a whole new level.

24 Of The Top Eminem Workout Songs -

Bask in the glory of this music playlist that covers all that Eminem, Marshall Mathers, and Slim Shady have to offer. This week, we're hitting the weights to the sound of this great rapper!

10 Moves to Upgrade Your Run

Whether you're a weekend warrior or gearing up for a marathon with a specific running schedule in mind, you should be supplementing your runs with additional workouts to strengthen your form and stave off injury. Gisselman gave us 10 drills to help build running strength, and improve cadence, rhythm, and efficiency. Do 2 sets of 5 of each on your run days, and 3 sets of 5 on your off days. 8 Amazing Fat-Burning Intervals>>>

FD The Women's Guide (Athlete)

Hello Pauline Nordin & Fighter Diet, I was into sport all my life. I was a tri-athlete for more than 15 years. I still like to go for a run or a long bike ride. It was really important to me to try not to lose muscle during these long hours of cardio . I tried to eat more carbs but it always ended up in fat . I met Pauline and she told me about fighter diet. I tried it and I have to tell I could not find anything like it. It keeps me in shape,no fat at all and also I do not loose the muscle mass I built during years. I have also competed and done it for fitness competition prep. I never feel hungry since the veggies fill me up. The only thing I miss is the desert but this diet let U eat once a week desert and it satisfies me. I love fighter diet! It is simple to follow and combined

Get Your Ultimate Six Pack

Tobias’ Training Split Monday: Back, calves, traps Tuesday: Chest, abs Wednesday: Legs Thursday: Shoulders, calves, traps Friday: Arms, abs Saturday: Off Sunday: Off Off-season, Tobias does 20 minutes of cardio six days a week; around contest time that increases to 45 minutes six days a week. Pre-contest, he also adds another abs-training day for a total of three per week. Tobias’ Off-Season Abs Routine Tobias does 2–3 different moves each time he trains abs. “Each workout I do a move that crunches down, one that pulls up and something for my obliques,” he says. His workouts are never the same, but these four workout groupings represent one way he likes to arrange the moves. Workout 1 Exercise                                Sets                 Reps Crunch                                   4                      25, 25, 20, 20 Reverse Crunch                     4                      25, 25, 20, 20 Oblique Crunch                      4                      35, 35, 30, 30   Crunch SET-UP: Lie faceup with your knees bent, feet flat on the floor.

50 on Twitter

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58 Bill Phillips Back To Fit Recipes: Bill's Perfect Pot Roast -
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65 6 Mistakes Keeping You From Your Fitness Goals -
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