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Fighter Diet & Fitness RX for WOMEN 12 Week Summer Transformation Challenge - ENTRY OPEN!

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Dwayne 'The Rock' Johnson drops the mic in 'Saturday Night Live' promo

Dwayne “The Rock” Johnson is returning to Saturday Night Live for his fourth hosting stint, and the Furious 7 star’s enthusiasm remains as...

Ashley Conrad's Fat-Torching Circuit Workout -

Get fitter, faster. Burn calories quickly with this high-intensity circuit! If you've got 15 minutes, you can send fat fleeing for its life.

Arnold Classic 2015 - Branch Warren Chest Workout

Arnold Classic 2015 - Branch Warren Chest Workout

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9 Weight-Loss Rules of Dining Out

If the menu is available online, choose what you’ll eat before you even set foot in the restaurant. Call in advance to ask about ingredients if you need to. That will save you the "embarassment" of asking whether the veggies are cooked in oil or butter in front of your girlfriend (though, she may actually be impressed that you care!) "When it’s your time to order, you won’t need to ask questions or stumble over the menu,"  says Jill Weisenberger, MS, RDN, author of The Overworked Person’s Guide to Better Nutrition .

Sagittarius Horoscope for Thursday, March 26, 2015

Thursday, March 26, 2015 - It may appear as if your friends' eagerness to follow your lead is more bark than bite, making it harder to trust their intentions now. Although your current cynicism could appear out of character, you're fairly certain that others will just let you down. You might grow more sullen throughout the day and even pick a fight with someone in an attempt to express your frustration. Instead of taking your fears out on anyone else, look within for your answers. Acknowledging your role in creating the current dynamics gives you the best odds for finding a permanent solution.


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6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

Women's Fitness & Health Articles -

Welcome to the Women's Tab! Here, you'll find the best information that will help you reach all of your fitness goals. You'll learn how to exercise and eat for lean muscle and less body fat, how to exercise with proper form, and even how to train from everything from a 5k to a physique competition.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

Dr. Dre's Beats by Dre Cost An Estimated $14 To Make

The  New York Times reports that Dr. Dre’s Beats by Dre headphones are inexpensive to make, with headphone designers estimating “the cost of making a fancy headset is as low as $14.” A pair of Beats by Dre can cost upwards of $450, however the quality of the headphones has always been a concern.  TIME  Magazine ranked Beats by Dre as the second to worst headphone brand out of 18 in terms of  sound performance  last month .

Eating for Abs: The Beach-Body Diet Handbook

The only way you will ever lose fat and see your abs is if you eat fewer calories than you're eating now. Nothing else—not lifting weights, not cardio, not supplements—can offset failing to adhere to this simple rule. Period. So if you can put your pizza and beer day on hold for the next six weeks, read on, and we'll show you how to get a six-pack before summer is over. IT COMES DOWN TO CALORIES

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"Being fit should enhance your life, not detract from it." …

10 Foods to Lower Bad Cholesterol

The leading cause of death in the United States, cardiovascular disease is the result of various symptoms and genetic predispositions. Hyperlipemia, or having high levels of lipids (fats) such as cholesterol and triglycerides, in the blood is a significant factor in developing heart disease. While weight loss, exercise, and diet can help raise HDL (“good”) cholesterol levels and lower LDL (“bad”) cholesterol, there are also specific compounds in foods that can work to protect your heart by promoting healthy cholesterol levels.

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Jack Up Your Workout With Caffeine

In a recent double-blind, placebo-controlled study from the University of Georgia (Athens), it was found that caffeine ingestion (approximately 300 milligrams) before maximal voluntary isometric contraction reduced muscular pain intensity by almost 50%. It’s hypothesized that this dramatic decrease in muscular pain is because of caffeine’s ability to block adenosine receptors in the brain and spinal cord involved in pain processing and perception. To put this finding into perspective, a study concluded that the nonsteroidal anti-inflammatory and analgesic Naproxen had only a 30% reduction in post-exercise muscle soreness. This research suggests you can push your muscles further and harder with each workout when taking caffeine, thus providing a greater stimulus for growth.

Get Strong With Singles Training

Are you sick of training programs that make you weak and line the pockets of infomercial marketers? If the answer is yes, look no further than singles training. Singles, aka one-rep training, is a tried-and-true, no-nonsense, results-producing, strength-building method that has worked for legends like strongman Bob Peoples and “The Scranton Strongman” Jim Williams to the greatest bench presser of all time, Jeremy Hoornstra. My client Jeremy just broke the raw bench world record in the 242 weight class — a record that stood for nearly 30 years. He benched 675 pounds raw, shattering the previous record of 603.5 pounds. The Stigma of Singles There’s a stigma are attached to singles. Many coaches and trainers believe they’re unsafe because they put a lot of strain on your muscles and connective tissue. And it does, which is why this protocol isn’t for beginner or intermediate trainers. Also, some believe singles demonstrate strength but don’t actually build strength because of a lack of work, but I say “pea hockey” (the Appalachian term for “nonsense”)! Try deadlifting 15 sets of singles at 80 percent of your one-rep max with a 30-second rest interval between singles.

10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean . It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

Get Ripped Like A Pro

Carbs have different effects on different people: some guys eat a baked potato and lose all their cuts, while others can destroy a box of Cap’n Crunch and be ripped to the bone. Curry is one of the lucky ones who can eat carbohydrates all the way through his contest prep and still get great results. “I have rice, grits, oatmeal and sweet potatoes as well as vegetables for all my meals most of the time,” he says. “I might drop the starchy carbs out of my last two meals and replace them with just vegetables as I get closer to the show, but it all depends on what I’m looking like.” Curry doesn’t shy away from simple carbs, either; he has a Gatorade postworkout to quickly replenish his glycogen stores and spare his muscles from becoming metabolized for fuel.

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We are very upset about Zayn leaving One Direction. Just kidding here's a deadlift article: …

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Timed heavy carries will build your grip, arms, and core. Try these unique workouts: …

6 Best Fixes for Hair Loss

“The truth of the matter is that 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.”

Climb Over Fitness Plateaus

“Which cardio machine burns the most fat?” It’s a personal trainer’s least favorite question because there’s no right answer. Still, research suggests there may be a winner in the fat-burning sweepstakes after all, and surprise: It’s the vertical climber (of which VersaClimber is the leading brand). Yes, that odd-looking contraption in the corner of your gym that resembles the Leaning Tower of Pisa may be the most underrated and effective tool yet for getting lean. A Washington State U. study found that subjects’ maximal heart rates were jacked up higher when doing VersaClimber intervals than when running intervals on a treadmill, and their VO2 max—a measure of how fast the body consumes oxygen, which correlates with calories burned—was “significantly greater” when climbing than when training on a treadmill or a rowing machine.

Phil Heath's Chest Routine

The FST-7 sounds like a high-performance motor oil, and the unabbreviated version—“fascia stretch training seven”—does little to clarify it. Let’s break it down. “Fascia stretch” refers to pumping up a muscle and thus stretching out its fascia, the connective tissue that covers it. The “seven” refers to a target exercise’s number of sets. It’s the methodology of the world’s No. 1 bodybuilder, Mr. Olympia Phil Heath , developed by his trainer-nutritionist, Hany Rambod.

Six Natural Ways to Whiten Your Teeth

Mix 1/2 tsp of baking soda with 1/2 tsp of water to form a paste. Then, using a toothbrush, brush the paste onto your teeth for 1 to 2 minutes and rinse. You can repeat this every other day for one or two weeks, and then cut back to once a week to prevent too much abrasion.

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Semi-fasted cardio burns fat fast but spares muscle. Mag-10 is perfect for this. The plan:

How to Tell You're Not a Weight Training Beginner Anymore

When does a newbie stop being a newbie? Try measuring yourself against these benchmarks to see if you graduate to intermediate.


SPARTAN THE F*CK UP at Joe De Sena, founder of Spartan Race, wrote a book. He wants you to read it. More importantly, he wants you and the rest of the world to SPARTAN THE F*CK UP! Get the book today at:

Burn More Fat with this Jump Rope Technique

If you’re serious about expanding your conditioning efforts beyond the treadmill, then you’ve probably explored the idea of using a jump rope. Boxers have relied on the rope for decades to get dialed in for fights. In recent years, CrossFit has helped to popularize the use of the rope as a skill to be mastered that also happens to have tremendous conditioning benefits. In particular, the double-under—two passes of the rope beneath your feet on a single jump—can really help you take your training to the next level. But it can be a foot-and-shin blasting exercise in failure until you get the hang of it. Here is a good game plan for getting it down.

Useful advice from a bygone era.

The years pass on and the way we get information changes, but people never change. Here’s some advice from 1958 that’s hanging in the gym that’s as pertinent now as it ever was. 

6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

4 Unconventional Moves For Huge Gains

One of the most dangerous things any iron aficionado can do is to get comfortable. Comfort is the death knell for muscle growth and strength gains. Every once in a while you have to abandon the familiar to really generate the uptick in mass that keeps your boat floated. Stepping away from the bench and trying some unconventional moves might be the best thing you ever did.

Branch Warren

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Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

What to Expect After Surgery

Dr. Camp says: You get put in a Bledsoe brace, which has degrees of freedom, for 4-6 weeks. After surgery, you’re locked at 0 degrees and the goal is to protect and repair. Then, every week, the range of motion gets increased. The doctor will move the brace to 30 degrees of flexion then every week it will change until 90 degrees flexion is reached.

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.

The 8 x 8 Method For Chest Training

Bodybuilding guru turned trainer to the stars, the late Vince Gironda boasted a clientele ranging from bodybuilding iconoclast, Larry Scott, to Tinseltown demigod, Denzel Washington. Known as the Iron Guru, Gironda was ahead of his time. He’s credited with the discovery of a plethora of unique exercises still practiced by physique artists in the trenches today. These include drag curls, sternum chin-ups (touching the chest to the bar), bench presses to the neck, sissy squats, and dips emphasizing a forward lean. And long before Charles Poliquin advocated German Volume Training , Vince Gironda belligerently expounded the gospel of high-volume training. Gironda certainly believed that the only place success comes before work is in the dictionary. His famous high volumes are not three-hour marathon sessions with built-in breaks for socializing; they are fast paced sessions that test cardiovascular conditioning and testicular fortitude. Vince devised a surplus of famous training routines, but his baby was the 8 sets of 8 reps regimen. Quoiting Vince directly, “I have a definite preference for the 8 x 8 system of sets and reps….

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.

20 Things You Probably Didn’t Know Were Gluten-Free

The gluten-free market is exploding. Between the years of 2011 to 2013, the food and beverage industry witnessed a 44 percent growth rate in gluten-free products, according to a 2013 Mintel survey . Maybe that’s because 65 percent of consumers who eat or have eaten gluten-free foods think that they’re eating healthier stuff. Is that true? Click here for our analysis . And make sure you watch out for food marketers who label naturally gluten-free foods as “gluten-free!” in the hopes you’ll think that their products are healthier too. Click through this list and gain some perspective.

A Method to the Madness

One of his pet  peeves is the buzz around the latest fashionable diet movement in bodybuilding, IIFYM (If It Fits Your Macros), which is based on eating a set amount of calories per day regardless of the number of meals. “These guys are telling me it’s a myth that you need to eat every two to three hours because some study told them so,” Abiad says. “There have been days where I’m not hungry and have eaten only two to three meals. I can tell you that my workout the next day suffers.”

5 Healthy, Muscle-Building Snacks

A small meal in between big meals can stoke your metabolism and keep your muscles growing — but only if it’s got all the right macros. Fuel your body smarter with these five quick and easy snacks.

The 4-Week Foundation Workout

Whether you haven’t missed a training session or cancelled your gym membership two weeks into the new year, you want to make certain that you steamroll into a fitter version of you by giving yourself the best opportunity to get in the greatest shape of your life. With that in mind, we are going to spend the next 4 weeks building your foundation. By getting proficient at the nuts-and-bolts exercises that should be making up the bulk of your training program while also developing a base level of

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"There will be pain there will be suffering, but where others fall..." - Apparel at

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.

STRONG Life 54: Jeff Nichols, Former Navy SEAL & Strength Coach Excellence - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

8 Boredom-Busting Smoothie Recipes

Strawberries and frozen banana—again? Power out of a smoothie slump by blending new ingredients, like hemp seeds, winter squash, and dried figs, into a health-boosting beverage your taste buds will love.

Jamie Eason's Post-Pregnancy Recipes: Turkey Salad -

Salads are more than just healthy sides filled with tomatoes, cucumbers, and sprouts. My turkey salad pairs a hearty serving of lean meat with protein-packed Greek yogurt. The addition of veggies like celery and green onions provides an extra crunch and added texture, while the apple cider and Dijon mustard add a layer of tartness. You can spread this yummy salad onto bread or if you're watching your carb intake, scoop a serving onto a bed of lettuce. It's a recipe your whole family will enjoy!

Five Ways to Transform Boring Cardio into a Real Workout

But you don't need to live in a cabin in Siberia to get a real man's workout. Try these tips from Cameron McGarr, head of personal training at Equinox in Woodland Hills, CA , for a cardio routine that will kick your ass. -- Related: 10 Moves to Upgrade Your Run>>> How to Run the Right Way>>>

Forget Motivation. Find Your Pulse. - Born Fitness

This might be tough for you to read and you might not like everything I have to say. But if you accept this advice as a genuine solution, you will why you can succeed where so many others fail.

Clinic - Sorinex Summer Strong 8

This event is unlike any other clinic or seminar. Summer Strong is unique in that it's purpose and vision is to allow, and in fact, urge experts and recreations athletes to share and learn from one another, regardless of perceived level. We realized long ago that the best training info was not always being conveyed at a sterile conference with hundreds of chairs, dark lights and power points. Instead was in noisy, sweaty weightrooms, under a bar, chalk in the air with ALL senses heightened. We looked back to the golden nuggets of training info that changed our athletic careers were usually learned over a beer with strength peers away from the conference halls. It was learn-by-doing, and feeling what the other person's passion for strength and performance enhancement.

How Much Weight Should You Lift? -

Perform a "true" set of 8-12 reps. Of course, you can just put a light weight on the bar and stop at 12 reps, but that's not a true set. A true set means that you're very near muscle failure—the point at which you can't do another rep on your own with good form. If you can do a 13th rep, the weight you used was too light. Similarly, if you can do only 4-5 reps, the weight is too heavy for maximum muscle-building. The sweet spot lies in choosing a weight in which you can just do 8-12 reps on your own.

TBT: Bodybuilding Titans Clash on Stage in Madrid

Recognize these IFBB pros? Seems like just the other day they were impressing the judges in Madrid with their front double bicep pose. Perennial frontrunners Phil Heath , Dennis Wolf, Kai Greene , Shawn Rhoden, Victor Martinez, and Roelly Winklaar leave no doubts that they are among the world's best bodybuilders. But it's four-time Mr. Olympia champion, Phil Heath, who took the top prize at The 2013 Arnold Classic Europe. However, as you'll see in the video, the others didn't go down without a fight.

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Schedule is super busy but nonetheless we must train even if it's shortly in between appearances.. #Peru

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