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Clutch Life: Ashley Conrad's 24/7 Fitness Trainer - Bodybuilding.com
Ashley Conrad—celebrity trainer and the founder and CEO of Clutch Bodyshop—has created a fitness plan you can follow all day, every day. She's not asking you to prepare your meals on Sunday and prepack them for the rest of your life. She's not asking you to be in the gym for two hours every day. Instead, she's developed a simple-yet-effective protocol you can adopt immediately and use forever.
Butt Bible for Fit Glutes
The Butt Bible is famous for transforming saggy butts into world class fitness buns.The workout program is so effective
The Men's Fitness Apple Watch Review: Is It Worth It?
In the days and months ahead expect legions of fitness apps to appear. FitStar Yoga is a good indicator of the things to expect. One of the first workout apps for the Watch, it guides you through yoga sessions by showing you each move on the Watch. Seeing each move is as simple as glancing at the time. Later this year Apple will open up the sensors to third party developers, and that’s when things should start to get much more exciting. That’s when developers can begin to show off the stuff that Apple hasn’t yet thought of. Imagine trainers sending personalized workouts that change daily. The Watch’s accelerometer is sensitive enough that apps should eventually appear that can count reps.
Become Your Own Boss
We live in a technologically advanced era, and there are more resources at your disposal than ever for you to succeed. However, there’s no need to reinvent the wheel of what people want. If this is your first business, make sure that your idea or service add value to people’s lives. The best idea in the world might sound awesome, but if no one cares then your great idea will lead to plenty of headaches and lots of money lost. Leading to question three…
Sagittarius Horoscope for Friday, April 24, 2015
Saturday, April 25, 2015 - Your close-up vision isn't very accurate today; however, it seems as if you can see forever. You look out toward the distance and you are certain that the horizon -- although it's quite clear -- has moved even farther away. Fortunately, this trick of the light allows you to visualize your future while still juggling your current schedule. Set the notion of immediate gratification aside. Once you remove the immediate pressure, reaching your goals could seem as easy as a walk in the park.
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4 Best Exercises for Stronger Hamstrings
The reason many sprinters injure themselves is because of their hamstrings’ poor ability to decelerate the lower leg to stop it from extending. Exercises that focus on the eccentric strength of the hamstrings are a crucial strength tool. The best news is that you can achieve this using bodyweight only. Assume a tall kneeling position, with your heels secured under anything immovable. Without bending forward at the waist, contract your hamstrings and dig in hard with your heels as you slowly let your body descend toward the floor for a 5-8 second negative rep. You should land gently on the ground in a push up position. At this point, push yourself back up to the start position using your hands to help, and repeat. Focus on no more than 6 reps.
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.
Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.
7 Best Moves for Crazy Obliques
Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.
Stay Honest for Bigger Biceps
"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.
Best Moves for Building Big, Nasty Traps
Take a look at any accomplished Olympic lifter and you will see the effect the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.
4 Classic Exercises to Build Up Your Biceps
Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.
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.
Peaking the Biceps
Seven-time Mr. Olympia Arnold Schwarzenegger built some of the most impressive biceps of all time using this routine. He’d perform it three times a week, but you can do it once or twice, depending on your own training split. Along with the routine below, Arnold shared a tip for creating massive peaked bi's: "Concentration curls are the single best exercise for maximizing the biceps' peak."
5 Reasons Men Should Do Pilates
There's a reason your girlfriend can’t get enough of mat classes—they work. From a stronger core to better sex, here's why Pilates is great for guys, too.
The Anatomy & Biomechanics of Developing Barnyard Shoulders
Poliquin™ Editorial Staff, "Tip 32: Count the Tempo of Your Exercises When Weight Training To Get Stronger", Life Style by Poliquin, 11/1/2012, http://www.lifestylebypoliquin.com
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Fast Food Won't Completely Destroy You
The results from this experiment showed that the athletes were able to do their workout just as quickly and efficiently after eating like a pig compared to throwing back energy cubes. As for the blood tests indicated that those who consumed fast food had higher levels of muscle glycogen than those who ate the more nutritious post-workout meal. There also wasn't a difference in insulin, glucose, cholesterol, or triglyceride levels, and the athletes didn't feel sick after packing away a greasy meal.
Sculpt Broad Shoulders With Just Your Body Weight
With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.
12-Week Plan for a Massive Chest
Your first working set for flyes should be for 12 reps, struggling, but not straining, to get the last one. Remember: Your pecs are in a vulnerable position here. Concentrate on control. Keep your pec muscles flexed and taut throughout the set. Lock your arms in a nearly straight position, with only a slight crook in your elbows, and hold the dumbbells level at all times. Resist as you allow your pecs, not your shoulders, to lower your arms out to your sides and down to horizontal or slightly lower. Likewise, use your pecs, not your shoulders or arms, to raise the dumbbells, beginning by contracting your pec muscles at their centerline tie-ins, then gradually enlist the rest of the muscles by working the contraction toward the outside of the pecs.
The Real Reason For Putting Water in Whiskey
Adding H2O isn’t just for people who can’t stand the sting of a good whiskey. A little water could open up a world of flavor
11 Reasons You’re Not Even Losing a Pound
Losing weight is no easy feat, but it’s even harder if you don’t know what you are doing wrong in your failed attempts to get lean. But we can help—we asked experts to weigh in on the nutrition, fitness, and lifestyle factors that could be causing the scale to tip in the wrong direction. From adding intervals to your routine to keeping your stress levels in check, this advice will fire up your fat loss fast.
Get It Together: 10 Foods to Stop Eating TODAY
“I need to eat healthier.” That’s been your refrain, for what, the past five years? Get it together, man. If you're ready to take steps towards better health and, naturally, a better body, start today. Step 1: Ban these 10 foods from your pie-hole and never look back. (Don’t worry, pie’s not on the list.)
The Perfect Mass-Gain Day
What follows is the ideal one-day meal plan for a workout day on a mass-gain diet. (On rest days, omit the preworkout and postworkout meals and replace with a midafternoon snack similar in composition to the midmorning snack.) To make this plan easy to adopt, we’ve included a breakdown of calories and protein, carb and fat content for each meal, though it’s more critical to meet the daily totals than make every meal match what we’ve created. (There are two meals — preworkout and postworkout — that have stricter guidelines. Also note that you should move these two meals according to your particular workout schedule.)
20 Foods That Keep You Young
Blueberries, broccoli, black beans—find out why adding certain super foods to your diet will help you fight off aging's ugliest aggressors.
The 15-Minute Full-Body Dumbbell Workout
If you’ve got a set of dumbbells at home, or a wall-length rack at your gym, you can get in and out fast with this routine. you can use the same pair of dumbbells for every exercise.
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12 Healthy Fast Food Lunches
Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat!
While you can do a lot of nutritional destruction at the drive-thru window, opting for fast food fixes at lunchtime does not have to derail your healthy-eating plan. Tanya Zuckerbrot, RD, author of The F-Factor Diet, scoured some of the most popular fast food chains and picked the top 12 fast-food lunches that have a healthy amount of calories, protein, and fat. Get Healthy Food & Snacks at GNC Live Well >>>
Tips for Maximizing Your Lat Exercises
In the most simple terms, one of the functions of your lats is to help pull your arms down toward your sides. To get a good visual for the plane of movement is to imagine a jumping jack. With that in mind I want you to put your focus on the path of your elbows, not your hands. A mental trick I use is to imagine your hands and forearms only as hooks that hold the bar. As the bar goes up, your elbows are going to move away from your body, and as the bar comes down they will go toward your body. The lower you pull the bar, the closer your elbows get to your sides. The more range of motion, the greater the muscle activation, the more muscle development.
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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.
The Beach Body Arms Workout
Beach season is here, and your bi's and tri's are looking flat. The following are some smart choices to make when training the arms to get the most out of your reps, get a major pump , and spark muscular development.
The Ultimate Mud-Run Training Plan
A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line.
Our diets have drastically changed since the 1990s, and we're drinking MUCH more alcohol
Over the past few years, our diets have changed a lot. For one, we're consuming significantly more alcohol than we were in the 1990s, according to a recent Bank of America Merrill Lynch research report.
9 Habits That Are Hurting Your Penis
Since your penis is such an integral part of your manhood (it is your manhood), you'd think you'd be treating it right. But, you may have some seemingly-unrelated bad habits that are causing some serious harm. To make sure you’re not doing any permanent damage—or inducing any short-term holdups—take a look at these nine common habits hurting your penis and stop 'em today
10 Reasons to Get on a Bike
May is National Bike Month—the ideal time to get outside and enjoy yourself before the summer heat sets in and chases you back inside to air conditioning. Riding a bike can be a great way to enjoy mild temperatures while remaining active. Bicycling has all sorts of health benefits—engaging your legs while being easy on the joints, and providing a sense of freedom and enjoyment. In case you still need convincing, here’s a list of reasons to hop on your bike this spring.
Get out there and take advantage of a nice day.
There are plenty of ways to enjoy a warm spring afternoon, but riding a bike is one of the most active ways to spend your leisure time. According to NutriStrategy, a relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.
You’ll look forward to doing it.
We all have those exercises we dread working on. But even if you hop on your bike and take it seriously—pedaling furiously and feeling a deep burn in your quads—there’s a good chance you’ll still love it despite the difficulty since you’re rewarded with a quick, exhilarating ride.
Small Lifts Lead to Big Gains
Let's take look at a recent study entitled “Improved Performance through Digit Strength Gains.” The study examined the effect of strengthening the toes and fingers at the metatarsophalangeal and metacarpophalangeal joints on performance in the vertical jump and shotput. A specially designed toe and finger exercise device adapted to a Cybex machine was used for progressive resistance exercise sessions and to test for strength increases. The treatment period was 12 weeks and involved three training sessions per week. Mean gains for the subjects were impressive: 2.3 cm in the vertical jump, 20.3 cm in the modified shotput, and 67.2 cm in the standing shotput. All of these gains were significantly greater than those experienced by the control groups. It was concluded that performance in these strength based activities can be improved by strengthening the finger and toe muscle flexors.
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Rock Hard Challenge 2015
Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.
The Stupidest Way To Think
The Secret To Fully Understand Nuanced Pickup Advice - And What Will Work For YOU!
Scientifically Proven "Train to Failure" Tactics
As a bodybuilder seeking muscle growth, the kind of failure you want to reach should be defined as the point at which you can no longer perform another complete rep with proper form. Going to failure this way will properly fatigue the muscle and not put you or your spotter at risk for injury. Sure, go ahead and finish that last rep with less than stellar form — but stop there.
How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness
Two pillars of fitness endurance: hydration, and sleep. There is something to be said for spending time and money on your sleeping situation: the room, the bed, your pillows, sheets, and covers. Get it how you need it. Also to be said is allowing your body to teach you what it needs with sleep. There has been some really awesome research done on alternate sleeping patterns, as in two 3 to 4-hour chunks instead of one 7 to 8-hour chunk. The stress we put on good sleep, it seems, can be as harmful to productive sleep as anything.
Build a Bigger, Stronger Chest
There are two approaches to building an impressive chest. "The classic method is to isolate the pectoral muscles and minimize the involvement of other, secondary muscles," says celebrity trainer Steve Lischin, M.S., NASM, C.P.T. "However, a smarter plan for more strength and power begins with teaching your chest, shoulders, triceps, and other upper-body muscles to work together." Compound exercises that involve your upper body and incorporate functional core strength will get your muscles working together. This plan gives you exercises that isolate your chest muscles for size and exercises that integrate your shoulders and triceps for strength.
The Power of 8 Hours
The sleep-testosterone connection becomes that much more important as you age. In a study published in Sleep , testosterone was measured in 12 healthy, non-smoking men between the ages of 64 and 74. Their blood was drawn in the morning, and researchers recorded how many hours per night the men slept, which varied from 4.5 to 7.5 per 24 hours. It was found that the longer the men slept, the more testosterone there was circulating in their blood. Interestingly, the men who slept the least had a testosterone level of 200 to 300 ng/dL, which is fairly normal for this age range, but on the low end. However, the men who slept the most had a testosterone level twice as high (500 to 700 ng/dL), which is more than expected for men of that age.
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Greek Yogurt: Your BBQ Secret Weapon
The protein-packed power food is a versatile cooking ingredient and a healthier way to add richness to sauces and sides. “You can cut calories and fat with substitution, since the texture is creamy. It will not change the consistency," says Maria Pagano, RD, a personal training manager at Equinox. Try plain, nonfat Greek yogurt in place of these fats:
6 Tips for Legendary Arms
Without reinventing the wheel, there is a whole lot you can do to help increase the size of your biceps and forearms, at the same time. Let’s stick with the basics. Putting a new twist on already-great exercises will get you the expected gains. Here are 6 easy ways of changing your workouts, without removing your favorite exercises.
Burn Up the Fat with this Muscle-Blasting Trifecta
After one warm-up set of each exercise, set a timer for 12 minutes. Perform 15-20 reps of the squat with cable row and use the rest of that first minute to rest. Once the timer says “11 minutes” start your second exercise. Once you have completed your 15-20 reps, rest until the timer says “10 minutes”. Start your third exercise performing 15-20 reps and resting for the remainder of the minute that you have left. Continue this pattern until the timer is up. Perform a total of 4 rounds.
12 Laws of Fat-Burning
No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.