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Is cardio really needed?

d) expecting your body's metabolic rate is sky high when you're lean when it's the opposite! After months of crash dieting your body is soaking up ALL nutrients, your whole system is running LOW. Remember, under eating which is part of losing fat =catabolic , Over eating = anabolic, but it's anabolic for fat cells AND muscles. Over eating now and then makes your body HAPPY when you're lean and you're restricting your intake to maintain a lean physique, but you must know HOW to. Learn Fighter Diet for that btw, check out the concept ebook.

Kai L. Greene 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

Sagittarius Horoscope for Friday, February 20, 2015

Saturday, February 21, 2015 - You're feeling lucky enough to win the lottery today, which could tempt you to gamble more than is prudent. Maintaining a positive attitude is always a wise strategy, but your unflagging optimism might be too much of a good thing now. Risk-taking won't automatically lead to loss, but taking a tried and true path improves your chances for success even more. Don't be greedy and overextend your resources; establish realistic goals and then be diligent in your effort to reach them. Less is more.

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.

Build Muscle With the Weekend Warrior Workout

It makes the most sense not to isolate, regardless of what your goals are. Given that you’re only training a maximum of three days out of the week, it’s reasonable to confirm that you won’t get the greatest results if you’re after size, due to the fact that it’s just too infrequent. Making sure you’re moving properly is the name of the game here if you want any shreds of strength you have left, to be maintained. I like arranging my clients’ workouts in the patterns of vertical and horizontal pushing and pulling. This will encourage the body to use big movement patterns like the deadlift , standing press, bench press, squat, lunge, pull up , and row. They belong in your workout as the “core” movements , around which other assistance exercise can and should take second place. These choices will give you the most bang for your buck. Be sure to arrange them in the planes of motion that they fit into.

Rocky III - Apollo Creed - "There is no tomorrow!"

Rocky III - Apollo Creed - "There is no tomorrow!"

6 Reasons You Still Have a Gut

Assuming you’re not eating your meals from a trough, you’re selective about what foods you consume, and you’re exercising consistently, you might be perplexed as to why the inner tube around your waistline won’t disappear. Unfortunately, the answer isn’t always cut and dry. While you’ll need to do some investigative work, we have ideas that’ll help you solve the mysterious case of the inflated spare tire.

How to Master the Reeves Deadlift

Try this cutting-edge approach to the classic deadlift courtesy of bodybuilding legend Steve Reeves.

Two Spine Mistakes Revealed

The take-home point is this: It’s important to remember that the vertebrae are treated with such special care when weight training because it encases the spinal cord which receives stimuli from the brain and sends it to nerves, which fire your muscles. These vital processes can be inhibited when the cervical spine is held in a compromised or awkward position (like flexion) that can act to dull that electrical current. In other words, keeping the cervical spine neutral matters just as much as it does for the rest of the spine, in order to get the most out of your lifts – especially when it pertains to the upper body.

The Best Body Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper- and lower-body exercises, or opposing movements, for reps in the 8–15 range. The sweet spot for sets is three, and rest periods are 30–60 seconds. This approach has since become known as German Body Comp. The workouts that follow are just two of the routines that appear in The 101 Best Workouts of All Time, the new book by M&F ’s training director, Sean Hyson, which offers routines for every piece of equipment and any amount of training time. Pick it up at .

LIVESTRONG.COM - Lose Weight and Get Fit with Diet, Nutrition & Fitness Tools

Copyright © 2015 Demand Media, Inc. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use and Privacy Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies. Ad Choices

25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

So Dirty: Jamal Crawford Makes Patty Mills Take A Knee!

So Dirty: Jamal Crawford Makes Patty Mills Take A Knee!

20 Weird Side Effects of Working Out

Aerobic activity speeds up circulation, helping the vaccine travel away from the injection site, and toward other parts of the body. But make sure you hit 90 minutes to get the maximum benefit. Think that’s torture? Watch a movie on the treadmill, or imagine how awful it’ll be to have the flu. That should keep you moving.

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

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.

Choosing the Right Bench Press Grip

Using a narrower grip on the bar - where the index fingers are on the inside smooth part of the bar – will target the triceps and be much easier on your shoulders. If you can’t keep your chest up when benching, this narrow grip bench press variation can create a lot of stress on the anterior (front) part of your shoulders, as I describe in this video.

Straight Sets for Strength and Size

Settle down, he’s not dead. In fact, I just saw him this morning in my squat rack. In fact, he’s probably immortal. Here’s when you should look for him: Use straight sets in a strength or mass phase of your training. Use them at the top of your workout. Strength, motivation, and coordination are highest then, so you’ll reap the best rewards. When your strength or mass phase is over, return to Circuit/ Superset City. In the meantime, I hear Straight Sets calling you over to the bench press.

The Ultimate HIIT Workout

High intensity interval training (HIIT) is the No. 1 fitness trend in the world, according to the American College of Sports Medicine's Worldwide Survey of Fitness Trends for 2014. What makes the training method so popular is the efficiency of the fat burning workouts ; they only take a few minutes to complete. HIIT is a workout style comprised of short work periods followed by short rest periods. “Using HIIT you’re going to burn the most calories in the shortest amount of time,” says Tom Holland, a Connecticut-based exercise physiologist and designer of the workout below. “Mixing cardio and strength training at a high intensity gives you the ultimate full-body workout.”


60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

Band-Only Shoulder Workout

The knock on lateral raises done with free weights is that the first half of the movement is easy. Your shoulders start to really kick in only toward the top, when your arms are extended out from your sides. Bands, however, put tension on your muscles throughout the whole movement and make it harder at the end range of motion. If you thought bands were just making the best of a bad situation (no free weights), this workout will change your mind—and fry your shoulders.

The 20 Best Forearm Exercises of All Time

Training your forearms serve two main purposes: increasing strength in other exercises (such as the deadlift) and making your upper body more symmetrical. Failing to train forearms results in less  grip strength and for some people, simply put, skinny-looking arms. Target this highly important body part with these 20 forearm exercises. 

Fighter Diet News

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

Big Arms Workout Fix

OUR ADVICE: You’re smart to employ a system of progression by adding reps weekly, but you can’t use it on every exercise—especially when you’re performing 11 total lifts! That’s too much work for small muscles like the biceps and triceps. Furthermore, you’re doing 24 sets for the bi’s and only nine for the tri’s—that’s a major imbalance. Cut this down to nine total sets for each muscle—three sets of three lifts for each. You can switch up these moves every four to six weeks for more variety, but keep to your progression plan of adding a rep weekly and then increasing the weight.

High Performance Training on No Sleep

As a fitness model, Marc Megna keeps a tight schedule. In fact, on many days he wakes up at 3:45 a.m. and works as late as 7 p.m., with hardly a break in between. He almost always finds himself getting less than the recommended eight hours of sleep that hard-training athletes require to make optimal gains, but he’s learned to adapt. Here’s how he does it—and how you can too.

Fit Food: The Benefits of Kale

You’ve likely heard a lot about this nutrient-rich vegetable lately, and trust us—it lives up to the hype. Here’s how to get more of it into your diet.

7 Muscle-Building Smoothie Recipes

It’s time to rewrite the rules. We racked our imaginations—and test-drank the results—and came up with more exotic, flavorful, and visually appealing options that offer nutrition that’s equal to or even greater than the standard-issue muscle shakes out there. Better yet, each takes only five minutes or less to make. See the recipes that follow and our instructions on when to blend them for the best results, and start mixing up shakes you and your muscles will both look forward to.

Lunge to New Strength Gains

Whether digging a ball cross-court or slipping a jab for counterstriking, the ability to move laterally is crucial in sports. Great athletes have the requisite strength to cover a lot of ground in one step and can perform movements at lightning speed. Training to increase your strength and quickness invariably leads to increased power, and you don’t have to be a competitive athlete to want more of that. This weightlifting /plyometric superset will send your hip strength, lateral power and thigh girth through the roof—or should we say, across the room.

Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

How to Train to Failure for Maximum Muscle Growth

These reactions can occur in a beginner, which is why those new to training to failure should start out with a predetermined set/rep scheme, and stick to it. Novices may defer to poor technique in order to train to failure all the time, which kills progress and could result in injury.

7 Surprising Sugar Bombs

So you think steering clear of soda and candy keeps your sugar intake down? Beware of these seven sneaky sources of the sweet stuff.

Kai Greene

See Kai in action! Check out his YouTube feed an see why people find him so inspiring and understand how Kai has helped to transform the industry!

Fighter Diet 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

Eight Recovery Foods that Won't Undo Your Workout

Amino acids - the building blocks of  protein  - are essential to bolstering recovery. And to ensure you get adequate amino acids, you need to eat protein. Your body also needs glycogen (found in carb-rich foods) since stores gets depleted during training. Eating a combo of protein and carbs is key to workout recovery, and foods that are good sources of both should become staples in your diet.

6 Gluten-Filled Foods That Are Good For You

All it took was one major study that showed that gluten intolerance was, in fact, a real issue for the entire world (it seems like it, doesn't it?) to go on a gluten-free diet. Peter Gibson, a professor of gastroenterology at Monash University and director of the GI unit at Alfred Hospital in Melbourne, Australia, conducted that study in 2011 and has since revisited his findings with a more aggressive and controlled approach. The second time around, Gibson found the opposite of his initial study: Subjects reported gastrointestinal distress without any clear physical cause. These findings show that gluten was not the root of the problem, but that gluten intolerance or gluten sensitivity might actually be psychological. 

The Top 10 Questions Men Ask About Sex

If your girlfriend can’t orgasm during intercourse, she’s not alone—80% of women don’t reach orgasm through intercourse alone; most women require an assist from extra clitoral stimulation. To top that off, one in three women has trouble reaching orgasm at all. There could be many reasons, and none of them have to do with your sexual prowess. She might be feeling stressed or anxious, she may have low self-esteem or she may be just plain inexperienced with her own body. It’s all about a woman knowing her own hot spots, and once she figures them out, she can show you how she gets there. Another fun way to tilt the orgasm odds is to try out a sex toy. Incorporating a vibrator for extra clitoral stimulation during intercourse will definitely increase the odds of her having an orgasm.  9 Positions That Do the Trick Every Time >>>

Lee Labrada Presents: Posing Like a Pro, Episode 1

Legendary bodybuilder Lee Labrada walks you through the fine art of posing, including tips only a master can provide. In this episode, Lee introduces you to the basics of bodybuilding posing and presentation, and goes over all of the aspects that you will be learning throughout this series.

8 Exercise Swaps for Common Injuries

2.  Stability Ball Lying Leg Curl Lie on floor with heels on top of a  stability ball  and legs extended. Raise your hips off the ground, trying to keep your hips raised up during the entire exercise. Flex knees and pull the ball as close to your glutes as possible. Hold the ball here for 2-3 seconds. As you get stronger, you can progress to a one leg lying leg curl. This will strengthen your hamstrings, while avoiding impact on your knees.

The 9/2/1 Rule: A Bodybuilder's Guide to Fitness

We move faster than ever before from day to day and demand a lot of ourselves in many facets of our lives. It's virtually impossible to maintain a high intensity all of the time. We need to strategically think about when we are going to maintain, surge, and step back. I have noticed this with my clients over the last 13 years. They either want to go super hard or they want to just take a break. They find no middle ground, which is where we should be living the majority of the time. So, I developed what I call the 9/2/1 rule. It can be used in all areas of life, but I will relate it to nutrition and exercise here.

The Best Jump-Rope Workout

Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout . They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.

7 Spices With Surprising Health Benefits

If you want to spice up your life, add some root, bark and plant derivatives to your diet. Herbs and spices add some pep to any meal, and many come with proven heart healthy benefits and can even ease pain, including post-workout soreness. Herbs and spices also have antibacterial and antiviral properties, and most are high in B-vitamins and trace minerals. In fact, most contain more disease-fighting antioxidants than some fruits and vegetables. Herbs and spices are also an inexpensive way to add flavor to food without the extra fat, calories, sodium or cholesterol.


It’s better to take leucine-enhanced BCAAs—that is, BCAAs with leucine in a ratio of about 4 to 1 with valine and isoleucine—because this formula has been shown to be most effective for muscle building. When leucine intake is out of balance with that of the other BCAAs, it can lead to an imbalance in the blood amino acid levels, reducing the anabolic response.

5 Quick and Healthy Lunch Ideas

By doing a little prep over the weekend, you can have a whole week of delicious lunches you love.

DreamJobbing - Visit Norway

1. ELIGIBILITY: VisitNorway Photo Journalist - DreamJobbing Application and Voting Process (the "DreamJobbing Application and Voting Process") is open to Applicants worldwide who are eighteen (18) years or older, or age of majority in their jurisdiction, whichever is older, as of the effective date above, have a valid passport for entry into Norway, and are registered members of Officers, directors, and employees (and members of their households or immediate families, i.e., parents, children, spouses, siblings, grandparents, the step-parents, step-children, and step-siblings of each and persons residing in such immediate family members' households) of DreamJobbing, LLC (“DreamJobbing”), VisitNorway (“Sponsor”), Oslo Region (“Sponsor”), Fjord Norway (“Sponsor”), and/or Norwegian (“Sponsor”), and their respective parent, related, affiliated and subsidiary companies, all other entities involved in the creation, administration, or fulfillment of the VisitNorway Photo Journalist (the “Dream Job Campaign”) and their respective successors and assigns are not eligible to enter or win.

Training Style: FST-7

The pump-it-up philosophy of Mr. Olympia Phil Heath.

10 Ways You're Holding Yourself Back

The whole point of working out is to make progress toward a goal. So, if you’re not getting a bigger, stronger, or leaner physique (or the phone number of the girl on the elliptical), chances are you’re just spinning your wheels—or worse, regressing. Fortunately, getting back on the path to results is easy. But, as they say, the first step to recovery is admitting you have a problem—and it’s most likely one (or more) of these classic mistakes. Correct your missteps today and start making progress toward the body and life you’ve been training for.

FD The Men's Guide (Athlete)

My wife has purchased many of your Fighter Diet ebooks and she loves them!!! She recently did her first physique competition and she helped me by using your Men's Guide to FD eBook. Thanks for help!!   Think Fighter Diet is all about girl power? Well you thought wrong. It’s true Pauline knows a thing or two about women's health and fitness, but her FD concept can be applied to any "body" male or female. To bring a little focus back on the Y chromosome, she's created the Men's Guide to Fighter Diet. An excellent ebook, the Men’s Guide is a Fighter Diet Concept book, workout plan and meal plan all wrapped into one. One section could also be considered the nutshell version of Cardio for Leanness. In fact, for that reason, you could think of the Men’s Guide as the male version (though

The Lowest Carb “Pasta” Recipes You’ll Ever Find

Luckily there are healthier options out there, but tricking the taste buds does require some creativity. That’s why we’ve teamed up with some of the nation’s top chefs to bring you vitamin-packed “pasta” recipes with a fraction of the calories and carbs. Click through to check out six dishes that allow you to dig in guilt-free whenever a starchy craving strikes—no restaurant reservation required. Editors' Favorite Cheat Meals>>>

8 Ways to Get Stronger Than Ever

Break through strength plateaus and open up a whole new world of weightlifting with these eight ways to overload your lifts.

51 Billy Sullivan: Build this Pro Physique
52 8 Ways to Crush Size and Strength Plateaus
53 The Iron by Henry Rollins, a Reading and Inspiration
54 #StillInIt Giveaway -
55 Remembering Mike Matarazzo
56 The Iron Cross Good Morning
57 Dwayne Johnson Will Rock the Oscars as Presenter
58 5-Minute Workout: Log Clean and Press
59 60 Seconds with Flex | Over Head Hammer Press | Flex Lewis
60 5 Thoughts On Clint Eastwood, The P**sy Generation & Russian Hockey - Zach Even-Esh
61 Wade Jeffrey on Twitter
62 PharmaFreak SUPER FREAK at
63 Men's Fitness on Twitter
64 on Twitter
65 Bill Phillips Back To Fit Recipes: Breakfast Burrito -
66 Ronnie Coleman posing 5 weeks out from the Olympia
67 Road To The Arnold - Cory Mathews Pain
68 Mike O'Hearn on Twitter
69 on Twitter
71 Mike O'Hearn's Premium Spherady Feed
72 What Exactly is "Training to Failure"?
73 True GRIT Pre at
74 Kirt Edwards | Post-contest Training
75 Build a Body Like Adam Levine
76 shawn ray on Twitter
77 DieselStrength on Twitter
78 Mike O'Hearn on Twitter
79 Form Check Episode 1: The Barbell Squat
80 5 Ways to Get More Out of Your Cardio Routine
81 9 Training Traps to Avoid