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The 15 best exercises to target your love handles

These moves (plus 2 bonus workout finishers) are designed to incinerate fat and carve your core.

VIDEO: How to Choose Your Career Path as an Exercise Science Student

Using Values and Strengths to help kick-start your decision-making process..

Bodybuilding Supplements - Six New Research Findings

Most athletes have experienced muscle soreness after intense weight training— called delayed onset muscle soreness (DOMS). Small tears in the muscle fibers cause the initial soreness— inflammation during the repair process makes it worse. Typically, pain increases during the first 12 hours after training because of the initial injury and gets progressively worse because of inflammation for a day or so before it gets better. Omega-3 fatty acids , found in fish oil, might prevent DOMS because they reduce inflammation— according to a small study led by Grant Tinsley from Texas Tech University. Seventeen untrained women took fish oil containing 3,000 milligrams of EPA and 600 milligrams of DHA for a week before a single weight-training workout designed to cause muscle soreness. Fish oil had no significant effect on DOMS, but the researchers concluded that trends in the data suggest that fish oil supplements might be effective. According to the rules of statistics and research, fish oil had no effect on muscle soreness. Using 100 subjects rather than 17 might have resulted in a significant effect. Until that happens, we must conclude that fish oil has no effect on muscle soreness. (Journal Dietary Supplements, 21:1-12, 2016)

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1
One Exercise for Total Shoulder Health | T Nation

The traditional band pull-apart is best programmed as a warm-up or primer movement for anterior-chain dominant training (lifting with the front side) like right before you bench press. When programmed with multiple sets between 10-20 reps, this movement provides the correction and activation the posterior shoulder girdle needs to function pain-free and support big pressing movements.

2
How To Build Max Muscle In Your Lunchtime Workout!

3
SciVation Quake 10.0 at Bodybuilding.com: Best Prices for Quake 10.0

Here's what I'll say.... from a profile standpoint there are at least 2 other brands on BodyBuilding.com, which most of you all may know, with a more well rounded ingredient profile. Not only better formulated profiles, but these two are better priced per serving, per tub. Quake, does have a fairly well formulated ingredient profile but falls short in specific areas to justify it's price. I feel as if SciVation is flat out robbing its consumers with the price of its "20" serving tub which in actuality is 10servings. The product label states proper dosing of ingredients but that's only at 2scoops be mindful, thus only 10servings per tub. This is just shady practice and product "fluffing". In the end, if you wish to spend your money on this so be it - just be aware that could be potentially purchasing 3x the normal amount of tubs in one month, compared to the 2 other leading/top selling Pre-workouts on this website, which could/will typically last up to one month.

4
Men's Fitness Wire on Twitter

Star-Lord is ready for his close up. Chris Pratt's getting a star on the Hollywood Walk of Fame: http://ow.ly/Rmm730aOiiv  pic.twitter.com/IVv96ud19n

5
Men's Fitness Wire on Twitter

#OptimusPrime turns bad. Watch: Earth has seen better days in the latest #Transformers : The Last Knight trailer: http://ow.ly/wTko30aOhSh  pic.twitter.com/XtUjR7Flaw

6
Men's Fitness on Twitter

Build muscle and get ready for the spring-to-summer shred with this workout plan from @mike_simone_ : http://bit.ly/2lvyHwq  pic.twitter.com/gK7ODpwT01

7
Tip: Deadlift With a Wide Grip | T Nation

Because of the wide grip of the snatch-grip deadlift, you have to get into a lower position to pick up the bar, which increases the overall range of motion. This can be beneficial for those who are weak off the floor with their regular deadlifts.

8 Let’s Make Washington Work for Us

But in 2008 we teamed up with a broad coalition of good government groups like Common Cause, the League of Women Voters, and AARP and finally succeeded. That year California voters chose to take the power of drawing district lines away from the politicians and gave it to an independent commission. In the first Congressional election using non-partisan district lines, 24% of California’s 53 member delegation either retired because they didn't want to fight for their seat, or they lost re-election. And four seats changed party hands - a 400% increase from the previous 10 years of elections - in one election. Suddenly, our members of Congress had to fight for their jobs and started to perform better. Research shows that representatives became more responsive to voters of all parties and they moved away from the extremes and toward the center, where the majority of the voters are.

9
Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

10
Dwayne Johnson on Twitter

Thank you UK Coastguard. Appreciate you recognizing my oceanic skills. My issue is I get distracted by sharks and think it's "play time". https://twitter.com/mca_media/status/852110318490849280 …

11
5 benefits of casein protein

What makes you cringe more: The thought of the dental chair or the accompanying invoice? According to a study conducted in the United Kingdom , one way to help prevent a more expensive dental visit might be to consume casein. Their research found that casein proteins have the potential to reduce or prevent the effects of enamel erosion. So if you drink a lot of fruit juices, or just can’t kick the soft drink habit, at least consider protecting your teeth by adding some casein protein to your diet.

12
The Rebound Effect

When dieting, you are always restricting something. Consuming fewer carbs and less fat results in less energy. That can trigger muscle loss, but it also sets in motion anabolic signals that can prime the body for major growth when you end the diet — as long as there are sufficient amounts of carbs and fats in your revamped nutrition program. After dieting, the body can’t wait to get growing, as long as you reintroduce the right amounts of these nutrients. In addition, hormones and enzymes help get the growth ball rolling. When you diet, testosterone levels can fall. When you start to eat again, they quickly bounce back. Rising testosterone levels, coupled with an increase in food intake, result in quick and substantial gains in muscle mass. Furthermore, while muscle reserves of stored carbs (glycogen) decline during a dieting phase, glycogen-storing enzymes that potentially pack away a lot of carbs are working overtime. When you finish your diet and start to eat more quality foods, your body swells with massive glycogen stores, which directly impacts growth.

13
7 foods that will kill your endurance and stamina

Wait, what? Aren’t you supposed to carb-load before endurance activities? Potentially yes, but not in the way many people think, with a big carb-heavy meal the night before a race. The goal of carb-loading is to increase your muscles’ reserves of glycogen, the fuel that your body can turn into glucose as needed for energy. “It takes upwards of a week to maximize muscle glycogen stores,” Accardi says. Plus, too many carbohydrates too close to go-time will just weigh you down—the opposite effect you were going for. For two weeks prior to an endurance activity that will last longer than 90 minutes, he recommends increasing carbs slightly—to about 70 percent of your daily calories, while decreasing fat consumption to keep total calorie count the same—as you’re also tapering down on your training. “I would trial this a few months out from competition to see if it works for you,” he says. “Not everyone’s body responds the same way.”

14
'The Rock' is Just One Sexy Mothaf*cka In This HBO Teaser

Set in Miami (for the first two seasons), the show follows the pursuits of Spencer Strasmore (Johnson)—a former pro football star now trying to find success off the field as a financial manager for current players. And who better to deal with all those big egos than "The Rock?"

15
Get a pet when your kids are young to help keep them allergy free

Pets are great. They love you unconditionally (well maybe not so much cats, but they are still cool) and are always there to give you a lick or offer up their underside for a belly rub or just curl up in your lap after a long day. But if you don’t already have a pet, when starting to plan a family, the thought of getting a dog or cat after your children are born doesn’t often make sense—there’s just too much going on to justify integrating a pet into the land of late-night bottle feedings and screaming babies with poop-filled diapers.

16
Arnold Schwarzenegger's Tips for Success

The problem is, those who only see Arnold’s great moments—never see what it took to get there. They think that the road has always been easy for him and opportunities just fell into his lap. Those are the same people who think that they have no control in their lives and that stuff happens to them. Instead of them actually taking control and makint things happen.

17
Eat more avocados to drop your risk of metabolic syndrome

The syndrome, which is what docs call the host of shit that goes wrong with your body—high blood pressure, high cholesterol, high blood sugar, and a lot of body fat—when you eat crap and don’t exercise, is mostly caused by a screwed up lipid, or cholesterol and triglycerides, profile and, if unchecked, it usually leads to developing diabetes and cardiovascular disease.

18
Do You Have to Train Pecs?

You have not gone through this process, so it is difficult to help you directly. What I can tell you is that training your chest and performing pressing movements without also including adequate work for your upper back will result in posture problems. However, training your upper back hard as well should prevent this from being an issue. A lot of people will make sure that they include at least equal volume for all pulling movements as they do pressing/pushing movements. I think that's a good rule of thumb.

19
Zero Boundaries Training

In our new series, Zero Boundaries, presented by Body Fortress, Zeigler faces the most brutal of workouts in an effort to move beyond his muscle-building and conditioning plateaus. In each of the 5 training segments, you’ll follow Zack as he embraces and crushes the most daunting of workouts. Zero quit. Zero excuses. Zero Boundaries! Are you ready to do the same?

20
4 Moves for Bigger Biceps

This combination of free weight training, the constant tension provided by cables and a gymnastics-like strength move will provide a spark to help bring up even the most stubborn of biceps peaks. And because no good pair of arms is complete without adequate forearm and grip strength, Burwell threw in a grueling farmer’s walk with four dangling kettlebells. Expect some next-day arm soreness after this one.

21
Rivalus Native Pro 100

Both standard and native whey proteins originate from fresh skim milk, but that is where the similarities end. Native Pro 100 is made directly from the milk of pasture-raised cows and is not a byproduct of cheese manufacturing. Direct sourcing offers more consistent flavor, a better amino acid profile, and minimizes heat and processing that can denature the natural, or “native” characteristics of the proteins. Most traditional whey protein isolates contain a purity level of 90 percent max and protein concentrates are 80 percent max, but by utilizing a low temperature to extract protein, the result is 94 percent pure native whey protein isolate in each scoop.

22
Build a Bigger Back With Unilateral Exercises

For beginners, their biggest enemy when it comes to the gym is just getting there, one reason the dropout rate among newbies is so staggeringly high. But for those of us who frequent the gym and don’t have issues conjuring up the motivation to train there’s a far more sinister enemy, and it haunts even seasoned gym veterans. In a word, it’s complacency. Falling into a comfort zone and doing the same workout, for the same sets and reps as you did last time, and the time before that. Just turn on the autopilot and cruise through your training. If you’ve stopped growing, your strength gains have stalled and your progress has come to a standstill, you might as well lay claim to being an unwanted member of this unnecessarily large group.

23
10 workouts to burn off your beer belly

You don’t have to give up your favorite beer in order to lose that beer belly you’ve been rocking. Give these 10 workouts a shot to make your gut disappear—and uncover your abs .

24
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

25
Double-Team Training

Arnold no-last-name-necessary blasted chest and back together in the ’70s when he was annually expanding his Olympia trophy collection. He liked pumping up the two sides together, and, frequently, he superset them, combining bench presses with pullups and incline presses with T-bar rows. Chest and back is a rare pairing today. Many trainers divide their body into six workouts, so it’s a given they’ll hit chest and back on separate days. Today, the most common antagonistic combo is biceps and triceps. Charles Glass favors this, so his Jedi knights, including Dexter Jackson and Shawn Rhoden, will alternate a biceps exercise with a triceps exercise, going back and forth like that on arm day, keeping both muscles pumped and stretched. To boost intensity, they’ll superset biceps and triceps exercises, alternating after each set. If it works for Arnold, Jackson, and Rhoden, antagonistic is a workout split you need to try.

26
The insane workout of DJ Ruckus, the world’s most in-demand DJ

It’s the preferred workout of the jacked-as-hell DJ Ruckus , a globetrotting music-maker who has been deemed “the most sought-after DJ in the world” thanks to his various residences and high-profile gigs. You can catch Ruckus at, say, Coachella this year. Or in Vegas, where he has a 40-show residency with Sin City’s Marquee/Tao Properties. For that matter, you can see him at any of his residencies in L.A., Miami, New York, London, and Dubai. The guy travels more than 250 days per year—and yet, despite his late hours and constant flying, he still manages to stay fit.

27
18, 5'10", 210lbs. New to Bodybuilding, Tips/Class Suggestions?

Actually, right now I'm a freshman in college playing football. One of my teammates told me that I had some pretty good genetics and that I should compete on the offseason to make some extra cash. So all I do is the training w/ my team, and that's really been the only way I've worked out since high school. In all honesty, I'm pretty new to bodybuilding.

28
Muscle & Performance on Twitter

29
Instagram post by Fouad 'Hoss' Abiad • Apr 12, 2017 at 8:31pm UTC

30 Let’s Make Washington Work for Us – Arnold Schwarzenegger – Medium

But in 2008 we teamed up with a broad coalition of good government groups like Common Cause, the League of Women Voters, and AARP and finally succeeded. That year California voters chose to take the power of drawing district lines away from the politicians and gave it to an independent commission. In the first Congressional election using non-partisan district lines, 24% of California’s 53 member delegation either retired because they didn’t want to fight for their seat, or they lost re-election. And four seats changed party hands — a 400% increase from the previous 10 years of elections — in one election. Suddenly, our members of Congress had to fight for their jobs and started to perform better. Research shows that representatives became more responsive to voters of all parties and they moved away from the extremes and toward the center, where the majority of the voters are.

31
The best super-fast fat-burning treadmill workout

"This is a conditioning workout that capitalizes on maximum gain in minimum time," Winslow says. It will take you anywhere from five to fifteen minutes to complete depending on how many rounds you're up to take on. "It benefits distance runners, elite athletes, and average gym-goers alike by combining speed and incline intervals."

32
10 Training Tips for Gaining Lean Muscle

While your time in the gym is certainly responsible for creating a training effect, your time outside the gym is responsible for repair and growth. On top of making sure your nutrition is on-point, be sure to get solid, consistent sleep (8-9 hours per night) and try to reduce outside stress as much as possible. You’d be amazed at how much these factors truly affect your ability to improve your body composition.

33
http://www.ironmanmagazine.com/recipe-quadruple-chocolate-protein-blast/

This shake works post-workout, before bedtime, or as an entire meal replacement if you double up on the protein powder. Or, if the urge hits, it works as a snack to curb that afternoon sweet tooth. After all, sometimes you just need some chocolate. This shake delivers a chocolate fix from four different sources and comes in under 300 calories. Not bad for something that tastes so good!

34
Instagram post by Flex Wheeler • Apr 12, 2017 at 9:35pm UTC

35
Men's Fitness on Twitter

The 2017 Lifters Guide will give you tips to get ripped, whether you're in the gym or in the kitchen. @GNCLiveWell http://ow.ly/De9w30aFwr9  pic.twitter.com/Gj63sjRR5Y

36
Muscle & Fitness on Twitter

We all chase the same goal: Get better, fitter, and stronger every day. @PerformixDriven #sponsored http://ow.ly/vrqM30aObiI  pic.twitter.com/IWVAMJ0Au6

37
How to Optimize Your Biggest Recovery Asset

Another big player in relaxation and sleep is the hormone serotonin. Have you ever felt sleepy from a large carbohydrate or high-calorie meal? This was likely due largely in part to a dump of serotonin from the meal. Supplement wise, 5HTP is an easy way to increase serotonin levels. It can also be a great supplement for those that may suffer from serotonin imbalances and would otherwise need SSRI type anti-depressants. This is not a supplement that I suggest to everyone, as it’s a little more specific than some of the others. I tend to notice that the folks that benefit most from 5HTP also have other issues with mood, anxiety, etc. This may be some insight that they are deficient in serotonin to some extent.

38
Instagram post by Flex Wheeler • Apr 12, 2017 at 9:29pm UTC

39
IRON MAN MAGAZINE on Twitter

If you hate running but want to burn some calories through HIIT, try bodyweight circuit instead http://bit.ly/2gEOqLB  pic.twitter.com/mQRInD3WN8

40
Metabolic Drive® Award Winning Gourmet Protein - Biotest

Metabolic Drive® protein has been a bestseller for over a decade. It's the industry's gold standard for high quality, elite-level nutrition. And it tastes so good that gourmet food companies, high-end smoothie bars and upscale coffee shops use it to make their products. Metabolic Drive® is their "secret ingredient" for pleasing customers and delivering a truly gourmet experience that's impossible to get from solid foods alone.

41
Instagram post by Andrew Wary CSCS • Apr 12, 2017 at 8:50pm UTC

42
25 foods to eliminate your love handles

Leafy greens will provide vital nutrients, cleanse your body, and fill your stomach with healthy fiber and a surprisingly high (pound-for-pound) amount of protein. Seeds and legumes will provide additional satiating plant-based protein to make sure you never have that starving sensation, which causes even valiant men to binge on Twinkies. Healthy fats from nuts and oils will help you drop the pounds (fat doesn’t make you fat), and keep your hunger at bay from meal to meal. Adding some lean meat into the mix will help build muscle. You want organic, grass-fed meat, and sustainably wild-caught fish. Low-glycemic fruit will cater to your carb and sweets needs, though the craving will diminish drastically after about three days. You should eat meals every four to six hours and snack very minimally. Snacking, and eating in general, raises insulin levels, which is responsible for storing excess carbs and sugars as fat. Even with the best intentions, you’ll never lose weight if you slack when it comes to snack time. Add these eating principles and food guidelines to your daily diet, and watch that extra weight slip right off your midsection.

43
From Paralyzed to Ripped in 6 Weeks

I'd be awake for one hour and then sleep the next four. That was the cycle for the first week. Slowly, over the next couple of weeks, I regained small twitches and motion bit by bit. I was losing weight daily and extremely weak from lack of movement or the ability to eat. I was able to take my first couple steps by the end of my second week in the hospital. I knew this was the start of a long journey, but I just kept thinking about all the things I wanted to do, all the places I wanted to see, and I didn't want to do them in a wheelchair.   What helped you keep pushing?

44
Jump For Strength & Power

Plyometrics are a popular training modality among athletes looking for greater agility. Plyometrics are known to improve vertical jump height and various other functional abilities important for sport performance. The adaptive changes include increased neural drive to the agonist muscles, changes in the muscle activation and/or coordination strategies, changes in the mechanical characteristics of the muscle-tendon complex of the calf muscles, changes in muscle size and/or architecture, and changes in single-fiber mechanics. These benefits should provide a good training stimulus for increased lower-body strength and power.

45 NOOBS in the gym - elitefts.com

Most Disgusting/Brutal Story During Training or a Meet - elitefts.com

46
Muscle & Fitness on Twitter

We want to see your 6-pack! Post a picture of your abs using #LeanBurn . Tag @muscle_fitness & @ForceFactor For more: http://ow.ly/zcTq30aO8Lq  pic.twitter.com/JtSCS9B36Q

47
Kim Palismo on Twitter

@Schwarzenegger fought gerrymandering & won for us in CA. Let's help him fight this nationwide. He's matching donations. See link. https://twitter.com/Schwarzenegger/status/852237717534416896 …

48
Men's Fitness Wire on Twitter

Plus @JordanSpieth joins in on the vacation. Rickie Fowler's Snapchat is the best thing on social media right now: http://ow.ly/pbyn30aOmx4  pic.twitter.com/KE7OzQ5lV4

49
Why Weights Are Better Than Cardio for Fat Loss

Exercise isn’t the only way to burn fat and burn calories. There’s another type of activity that may actually contribute just as much—or more—to your weight loss efforts. See why experts say the little things you do throughout the day make a big difference for your body and health.

50
Tip: Build Arms With The Underhand Row | T Nation

When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.

51 The workout plan to build your 'V' taper
52 8 Reasons Your Biceps Are Flat
53 12 Laws of Fat-Burning
54 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2588/Ten_Delicious_Foods_That_Help_Cleanse_Your_Liver.aspx
55 Fill Your Frame
56 Tip: The Most Filling Macronutrient | T Nation
57 Grow Your Legs Like Weeds Workout Routine
58 The 13 best fat-burning outdoor sports and fitness activities
59 3 Ways to Build Muscle By Doing Cardio - Biotest
60 The Ultimate Ceviche Recipe
61 Is It Time to Rethink What We Do?
62 Bodybuilding.com on Twitter
63 405lb Deadlift Challenge
64 The Diet Mentality
65 Machine Training 101
66 Official Muscular Development Magazine
67 The 10 Strongest Humans to Ever Walk the Earth
68 12 foods to remove from the fridge forever
69 Squat triples
70 How To Eat For Maximum Muscle Growth At Any Age!
71 Gokhan Saki on Twitter
72 Dwayne Johnson on Twitter
73 _m1key on Twitter
74 The skinny guy's meal plan to gain muscle
75 Muscle & Performance on Twitter
76 Dwayne Johnson on Twitter
77 shawn ray on Twitter
78 Jack Dunlop on Twitter
79 Men's Fitness on Twitter
80 Human Growth Hormone: Everything You Need to Know About HGH
81 56 ways to burn belly fat faster
82 Bodybuilding.com on Twitter
83 Sheldon Ayre on Twitter
84 TEST BOOSTER by True GRIT at Bodybuilding.com - Best Prices on TEST BOOSTER!
85 Here's What Eating 255 Peeps in 5 Minutes Does to Your Body
86 Weekly Twitter Giveaway Terms And Conditions
87 Ashley Jones PT on Twitter
88 Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types
89 Curtis Egocentrism on Twitter
90 Instagram post by Dexter "The Blade" Jackson • Apr 12, 2017 at 4:00pm UTC
91 Shredded in 6 Days | T Nation
92 Bodybuilding.com on Twitter
93 Arnold Schwarzenegger's Double-Split Workout
94 7 next-level tips for sharp, defined abs
95 http://www.ironmanmagazine.com/food-facts-71/
96 Ashley Hoffmann's Surefire Strength Plan