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Top 10 Fitness Industry Charlatans - Healthy Living, Heavy Lifting

I understand what you are saying about people taking the information the wrong way however the trend between people taking out Joe Wicks with his increasing success seems to be pure jealousy. His message is to help the general population to increase fitness and get healthy whilst living normal lives. I would say he has managed and will continue to do so as his success takes off. Personally I think he has done amazingly to actually get somewhere in the health and fitness world and might just be the man who is stopping all these ‘fads’ and allowing the population to go out and drink and not spend every hour of the day in the gym! I personally have not bought his plan but i do follow him on instagram and have his book. I love his recipes which are extremely yummy. Noone has the same calories so his portions are purely a guidance and they are 100% more healthy than any pre-made ready meal you might buy in the supermarket. He is promoting healthy whole foods alongside an active lifestyle.

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Sagittarius Horoscope for Thursday, April 14, 2016

Thursday, April 14, 2016 - You love to dream big and today your fantasies are over the top, enticing you away from a more practical approach. Your key planet Jupiter is overstimulated by sensual Venus, encouraging you to partake in one too many social activities. There is nothing wrong with indulging in the fun, but you cannot go overboard. Steer clear from jumping to conclusions before you think your vision all the way through to its logical conclusion.

7 Reasons You're Not Losing Weight

So you want to lose weight ?  It’s a commendable goal and the benefits are plenty (self-esteem, energy, quality of life, preventing disease, longevity, and lower health costs). With an epidemic of obesity, people are looking for ways to obtain or maintain a healthy weight, yet their goals are being hijacked. Many of the saboteurs are controllable and easy, yet they are elusive.

Work Out Like a Winner

This four-time Mr. O possesses one of the greatest rear lat spreads ever witnessed. By 2005, his lat width was matching if not succeeding Ronnie Colemans. Cutler, like Coleman, also worked back twice weekly. One session focused on width (using pulldowns and other cable exercises), the other targeted thickness (mostly rows and deadlifts).

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Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

5 Best Foods for Building Muscle

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

5 Ways to Eat for Strength

You'd probably like to think that lifting big weight is simply a matter of big muscles —that if you have hulking lats, you can row a barbell loaded with clanking plates until next Thursday. However, if you're not fueling your body properly, you'll find out in a hurry just how shortsighted that philosophy is. You've probably heard the analogy before: your musculature is like a car—if you fuel it with junk, it'll perform like junk. That is absolutely true when it comes to training for strength . If you're looking to move the most weight possible, then you're going to have to make sure that your muscles are performing like they're running on jet fuel, not 87 octane from your discount, corner gas station. Here are five ways to make sure your body is firing on all cylinders each time you step up to the rack, bench or platform for a big lift.

Eat Yourself Huge

Here's where two tools come into play. The first is the bathroom scale. If you're lean, you should see the numbers increase. If they don't, you aren't eating enough protein and calories to push up your muscle weight. The second tool is a skin caliper to measure your bodyfat percentage. This will tell you how much of your weight is fat and how much is muscle mass. What you're looking for here is a decreasing bodyfat percentage, even if only slightly; any change in the negative direction is promising. Don't try to use the caliper by yourself or have just anyone take your measurements; you'll need to find a professional, either at your gym or in another health and wellness-type setting, who has experience administering such bodyfat tests.

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

6 Signs You're Lifting Wrong

If you're experiencing any of these things, it may be time to change the way you train.

Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

13 Eating for Muscle Mass: 8 Questions Answered

We had nutritional questions about putting on mass, and celebrity trainer Gunner Peterson had answers.

6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat, and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your body type, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

Dig Deep Biceps Workout

You’ll never hear this about a guy’s arms: “That dude has some humongous brachialis muscles!” But that doesn’t mean you should be neglecting this critical arm muscle. The brachialis muscle is located deep beneath the biceps. Adding size to this deeper arm muscle will push your biceps out that much further. Plus, when developed properly, the brachialis adds a nice mountain of muscle between the biceps and triceps, making the arms look much more impressive. One of the best exercises for blasting your brachs is the dumbbell hammer curl.

6 Techniques to Build Your Dream Physique Fast

The biggest difference between how my amateur and pro clients use these multipliers is how many they employ in one workout. An amateur might use one of these techniques in a workout, but pros use several techniques in a workout, such as partials, negative reps, and flexing. For the average bodybuilder, I recommend using one multiplier per workout. Over the course of time, incorporate all six of these intensity multipliers in your training to make gains like a pro.

My Six Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

8 Unconventional Exercises for a Total-Body Workout

Sculpt a rock hard body with this killer muscle-building routine from IFBB figure pro Jelena Abbou.

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Which style of deadlifting best fits your body type and goal? Check out this guide: …

9 Foods that Should be in Your Refrigerator

You'll want to have these foods on hand to help support your muscle building efforts.

Dave Tate's Elite Workout

An intense full-body workout designed by veteran powerlifter Dave Tate.

10 of the Healthiest Breakfasts to Start Your Day

Fuel your morning with these 10 recipes packed with protein, whole grains, fruits, and vegetables.

The Love Handle Elimination Workout

The battle against belly fat and love handles will be won in the kitchen. But to supplement those new clean eating habits of yours, you now have yourself a quick and easy go-to ab workout. It's suggested that you work this into the end of your regular training every other day or so. Stay tuned for option number two of this routine.

MEX Muscle Excellence | U CAN!

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Simplify your diet, ditch the junk, and lose the fat hiding your muscle. Free plan:

In Defense of Machines

What follows are seven examples of machine exercises that have distinct advantages over their free-weight equivalents. Each focuses on a different body part. Only hamstrings and calves are excluded, and only because nearly every exercise for those areas is performed with a machine. This is not an argument against the seven free-weight equivalents, all of which are valuable exercises. Instead, it’s meant to highlight the advantages of some machines so you’ll better understand why to include them in your routine.

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6 Reasons You're Still Soft

It’s not enough to know roughly how many calories you’re taking in daily. If you’ve been  bulking  and you're feeling a little soft, the definition won’t come without a cut. You need to strategically plan your macros—meaning protein, fat, and carbohydrates—to ensure you're burning more calories than you eat. Abs start in the kitchen, and a sustainable, balanced diet will go a long way to making those muscles pop.

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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

Rookie Moves: 6 Major Training Mistakes

When you start out in the iron game, the motivation is high and you are willing to do whatever it takes to make gains. This can be a good and bad thing. If you go at it too hard and try and do too much at once, overtraining and non-responsive training modalities will appear. If you try and do every workout program on the planet and not follow some fundamental principles, you could be taking one step forward and two steps back.

Instagram photo by Mr. Olympia LLC • Apr 19, 2016 at 12:14am UTC

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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

38 Should Your Workout Kick Your Ass?

If you were to ask me to choose the one thing most people could improve in the gym my answer would be “Intensity.” Problem is, when I suggest workouts need to be harder, most interpret that as meaning more sets, reps, or hours in the gym. Nothing could be farther from the truth. Intensity doesn’t hinge necessarily on what you do (although it can), but oftentimes it’s how you do it. Your focus, your energy, and your devotion to push past barriers and challenge your body. To help you understand the difference between working harder and training smarter, I interview Sean Hyson, C.S.C.S, fitness director for Men’s Fitness and Muscle & Fitness, and the author of  The Truth About Strength Training . You won’t learn any new exercises or magic bullet secrets, but the strategy you’ll gain will be as valuable as any other lessons you’ll find.

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

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How to Build Your Chest Without a Gym

You don't need a dozen different machines to stimulate deep muscle fibers in your chest—these bodyweight and free weight moves get the job done.

6 Moves for Sick Lats

Pullups are not easy – the mechanical advantage is poor even in when you are in good position. Cheating them, while a fair thing to do on the last rep or two of each set, will not improve your long-term strength or size. Since the lats are a large muscle group that needs to be hit from different angles, you need to use a full range of motion across a variety of exercises. Pullups also require the contribution of dozens of smaller, contributing muscles which is good news – it means that consistent training will lead to rapid strength gains in the short term and more total muscle gains down the road.

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A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

Perfect The Turkish Getup

Want one move with total-body results? Cue the Turkish Getup (TGU), which pushes practically every major muscle from delts and abs to quads and glutes through a large range of motion. This highly functional movement combines several exercises into one, tasking your body from head to toe and strengthening its foundation, explains NCCP weightlifting coach Steve Cristini, co-owner of CrossFit Markham & Reebok CrossFit East Woodbridge, Canada. “Taking your shoulder through various positions of loaded movement strengthens and increases shoulder stability,” Cristini says. “[The move] also requires a lot of core strength, to get from the floor to your knees. Your quads and glutes are key to helping you bring your body from the kneeling position to the standing position.”

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The Warrior Fit Workout Program

We know you’re always on the lookout for new and effective workout programs to bust through your plateaus for greater size, strength and sculpting gains. The Warrior Fit Program was designed to do just that – using a simple and straightforward approach to get the muscle-building results you want. While the formula for success may be simple, the workouts are anything but. Each day’s routine will test your pain threshold and push you to the brink of total exhaustion. But that’s what a Warrior demands on his quest for perfection. Think you’ve got what it takes to be Warrior Fit? Now’s the time to find out!

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