Dani Reardon This Is Just The Beginning
23 year old IFBB Women's Physique competitor Danielle Reardon as she strives for greatness. Follow her journey on Instagram: @lil_monstar_ and Facebook: "IFB...
Through My Eyes: Arnold Sports Brazil Expo Crawl
Thanks to Brazil for supporting the Arnold Sports Festival! My walk became a crawl. Here it is from my perspective.
Sagittarius Horoscope for Sunday, April 27, 2014
Sunday, April 27, 2014 - Your self-confidence is on the rise now, but it's still not wise to push too hard for what you want. You might not realize how much persuasive power you have packed into your actions now; even with the best of intentions, you can offend your most supportive allies by coming on too strong. Thankfully, you don't have to convince anyone to join you. Just stay true to your dreams; when you're in tune with your soul's purpose, everything else should fall into place.
Get Bigger Shoulders With 5 Easy Moves
With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.
7 Reasons Your Guns Aren't Growing
The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.
6 Ways to Row Right
But even Lee and Dorian stepped away from the barbell row now and again. Total back building requires the infusion of several different types of rows, each offering a slightly different muscular emphasis. Master them all and no back fiber will go unscathed. These six versions are a good starting point. Mastering these and understanding how they tax your back will get you ready to move on to more challenging versions in no time.
4 Reasons to Front Squat
For far too long, the front squat has served as the red-headed stepchild of squatting variations . You can’t front squat as much as you can back squat, so you simply discard it – toss it into the pile of lifts less regarded. But this in the realm of physique-building is a catastrophic, tactical mistake. The front squat engages your quads to a greater degree and, because of the more upright body positioning required, hammers your core to its minerals.
Lean Legs Pak (Fitness)
"Dear Pauline ,
I feel i must take some time and express my appreciation and say Thanks for creating the Butt Bible ,i have it for a very long time,but was really hard for me to stop heavy leg workouts and trust the Butt bible,out of my despair i did it about 5-6 weeks ago,i only do it ones a week(level 3 ,the next week level 2) and still train my legs 2 times,but i got a extreme new look ...a butt that i never had before .
Thanks so much ,here is lil pic that i did for a friend of mine to see where i am .
Thanks for this great knowledge !"- Tanja
Big & Lean: 10 Workouts in 5 Days
You can’t grow unless you let your body recover. With that being said, you need to sleep at least 8 hours per day and you need five days of rest after completing 10 workouts in five days. While training twice a day, you force your body to come close to overtraining. This is known as overreaching. If you let your body rest afterwards, it will rebound due to supercompensation; ultimately building as much as four pounds of muscle in five days. This means that you will literally build muscle and lose fat by sitting on your couch and watching TV for five days straight.
Ultimate Core Bolstering Move
Get into a push-up position with your feet spread wide. Place your left hand on a firm medicine ball. Perform a push-up. Explode upward from the bottom and push your left hand into the ball so that it supports your body. Quickly reach your arm out in front of you. Do not allow your hips to rotate. Try to hold the up position for a moment. Switch sides and repeat.
Get a Shredded Six Pack Quick
Sure, diet is the main component to having defined abs, but a little bit of work on them doesn’t hurt. Since we came to that realization, we asked Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada, for a routine to whip those abs into shape for summer.
The Two-Move Shoulder Workout
The reasons to develop big, broad shoulders are twofold. On one hand, big shoulders complete an athletic look and may even make your waist appear slimmer. On the other hand, every competitive sport, especially during block situations in football, requires shoulder strength to some extent.
5 Things to Know About Boosting Your Metabolism
Are you looking for ways to boost your metabolism? Ask anybody who knows the basics and they’ll promptly tell you that the best way to keep your metabolism revving is by moving. More specifically, you need to exercise and build lean muscle mass and you must also stick to a quality diet consisting of high-protein foods that are low on calories. But, rest assured, there are other ways to get your metabolism going. We’ve come up with a list of five lesser-known strategies that should assist you in boosting your metabolism so that you more quickly reach your ultimate goal: a fitter and healthier you.
FD Fighter Diet Pyramid (Athlete)
The FD food pyramid is a comprehensive guide to help you learn what foods to eat and when to eat them to get lean and mean. The Fighter Diet food pyramid consists of seven levels and includes an approved food list for each level as well as detailed instruction on how to break down your caloric intake for regular "A" days and refeed "B" days.
LeBron Stares Down Jordan Before Slam
Miami Heat small forward LeBron James hits a one-handed jam directed to Michael Jordan in Game 3.
Instant Muscle: Two Curls in One
Hold a dumbbell in each hand and, keeping your elbows at your sides, curl the weights up as normal. At the top, rotate your palms 180 degrees to face downward, then slowly lower the weights back to the starting position. Because you’re limited by how much weight you can reverse curl (which will always be less than what you can lift with your palms facing up), you’ll need to use a fairly light weight, but the overall muscle activation you’ll get will make up for it. The Zottman curl creates incredible tension in your biceps, brachialis (the muscle between your biceps and triceps), and brachioradialis (your main forearm muscle), leading to faster muscle growth.
Fighter Diet -growing big
Fighter Diet has grown tremendously over the last couple of years. I have always held myself accessible to my followers and customers via email in order to help and support as many as I can in their fitness and health pursuit. As the founder and president of Fighter Diet nobody knows better what products and programs to choose. That's why I've given all my time to personally support each customer.
The Shakedown Episode 2: Banana Oat Smoothie
Each week, fitness director Sean Hyson runs you through quick, easy recipes that give your protein shake an additional nutritional punch along with better flavor and a greater macro count. Each shake comes in at less than 500 calories, and requires just a handful of healthy ingredients you can find at the supermarket.
5 Sex Moves You Think She Likes, But Doesn't
Beware being the guy who believes that having an encyclopedic education in Tantra, The Kama Sutra and the collected works of Dr. Ruth Westheimer makes you a proficient lover. A little knowledge may be a dangerous thing, but so is a lot of knowledge in the wrong hands, tongues or other man bits, and as everyone knows, theory and practice are two very different animals. The guy who is certain he can “give” a woman an orgasm operates on the misconception that a woman’s orgasm is his to give. It’s not. Yes, you can and should help her get there, but the long, short, thick, thin and yeah, just right there of it is: a woman’s climax is her own. A man so goal-oriented that he focuses solely on “pleasuring his woman,” can expect to achieve the same result as one who doesn't care whether his partner gets off at all. He’s running through his checklist, and an hour of oohing and ahhing later, she’s thinking, "Are we there yet?"
Summer Full-Body Workout Routine
You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.
Bad-Ass Workout of the Week: Super Volume Split and Circuit
Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our highly knowledgeable readers. Then our training experts will explain why we chose the workout, how to make it even more bad-ass; and what training style it works for.
The Sleep Doctor to Elite Athletes, CEOs—Even Rock Stars
In fact, the Bruins shut out the Canucks 4–0. Whether or not the three-hour shift in the team’s nap time played a role, it is increasingly common in today’s competitive sports to encounter teams at both the professional and collegiate levels who are working to manipulate sleep to their advantage. Northwestern University head football coach Pat Fitzgerald instituted team-wide naps after arriving, and last season he imposed sleep-monitoring sensors on his players during the season. In professional baseball, East Coast teams playing home games against West Coast-based teams have a measurable advantage. “They win about 5% more games,” says Czeisler. “And on average, they score about a quarter more runs.” In 2013, a colleague of Czeisler’s at Harvard published the findings of a study in the journal Sleep, arguing that East Coast-based teams in the NFL consistently underperform when competing in away games on the West Coast.
The 20-Minute Fat-Burning Kettlebell Complex
The kettlebell is not only one of the most effective versatile pieces of equipment, it's also one of the most convenient. If you're tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell.
M&F Iron Maiden: Vanessa Tib
The sexy fitness model shows off her rock hard assets in this steamy bikini shoot
14 Foods to Kick Out of the Kitchen Forever
Hitting the grocery store every week isn’t easy when you’re swamped with work, the gym, friends, family—the list goes on. That’s why it’s even more important to have healthy staples in your pantry when you’re looking to maintain your fitness—and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup, and pasta sauce, can sabotage the health goals you’ve been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle, and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT.
The Final Word on Drinking Beer After a Hard Workout
Putting your body through the strains of exercise depletes a lot of important vitamins, hydrating electrolytes, and carbs. That's why athletes chug Gatorade or coconut water and eat fruit after an intense workout—they're all full of good sugar and nutrients that replenish your body. Beer's got some of that good stuff, too: sugary carbs, a hint of electrolytes, and a few helpful plant-based nutrients that come from the hops, yeast, and barley. But the main drawback—and it's a doozy—is that alcohol pretty much screws up everything.
Less Is More
Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.
Its a good working app...sadly it doesn't do everything that it's suppose to do...prime example, when you want to read another magazine(month) other than the newest one, after you finish downloading it then the app keeps crashing! Haven't read a past magazine ever on this app...this is a problem, PLEASE fix.
Fighter Diet Beginner Tips
2. New to exercise? Pace yourself! yes, you are physically capable of doing a good hour every day, but you shouldn't go all out being a beginner. You will run risk of overusing your joints, strain muscles and burn out mentally from increasing stress too fast. training volume must be built up progressively over several weeks/months/years. When doing it too fast your body gets worried and tries to stop you. Yes, it's cool you say "nothing can stop me", but... try that when your knees are sore, your ankles hurt, your elbows too, your lower back is cramping and you are only thinking of food and sleeping! You need to detox yourself from bad habits little by little.
10 Best Ways to Get Better Sleep
With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.
Bi-Bi Small Arms
Take preacher curls as an example. Say you normally use 100 pounds for 10 full-range reps. Instead, put 120 pounds on the bar. Since you’re weakest at the bottom portion of the movement, ask a spotter to assist you in raising the bar past the “sticking point” (the point from which you can control the weight on your own). From there, curl the bar up to the top position, squeeze your biceps as hard as you can, and lower the bar back down to about the halfway point of the normal movement. Make sure your partner stays at the ready to spot you when you falter. The idea is to keep the bar moving, save for the one-second contraction at the top. Imagine your arms as pistons moving the barbell up and down, rhythmically, for the prescribed number of reps.
RSP Nutrition QuadraLean at Bodybuilding.com
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6 Fitness Tests You Should Be Able to Pass
Spring is finally here, which means all of you students out there have finals coming up. For most of your classmates, that means lounging around for as long as possible before a series of grueling all-nighters fueled by caffeinated drinks and thoroughly processed salty snacks . Don’t let yourself go down that road—use your time wisely (at least go about it better than your roommates do). And, of course, don’t let exercise fall by the wayside through all those sedentary hours of reading and writing. Take a study break to take our "fitness final exam," assembled with the help and recommendations of trainer Dan Trink of Trink Fitness.
Kickstart Some New Quad Growth
Ok, so if this is an area of your physique that is lacking, here are some leg exercises that perhaps can kickstart some new growth.
4 Things You Need to Juice
Green juice can help boost energy, burn fat, and speed recovery—so make sure your kitchen is stocked with these essentials.
How to Use Free Weights for Ripped Six Pack Abs
Free Weight Ab Lifts: Lay flat on your back holding a dumbbell. Put your feet together and raise your legs up as while keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position.
An AB-solute Must!
Hanging leg raises are an absolute must for lower ab development. With your knees slightly bent, raise your feet until they’re past parallel with the floor, then lower them back down in the same controlled motion with which you raised them. And when it comes to tightening the obliques, nothing beats broomstick twists — which can also be performed while sitting on a Roman chair — because they make the obliques especially hard.
Send Mom Flowers for Mother's Day
Send Mom Flowers for Mother's Day
Cologne Wearers Fall Victim to Overdousing
A fragrance can conjure up countless images—but a chemical spill shouldn’t be one of them. In a new poll, a staggering 83% of young women said guys go overboard with their scents. But avoiding an aroma deluge is easy: For splash cologne, use your fingertips (not a cupped hand), and apply lightly to your chest and neck. For body spray, keep it six inches from your chest (not your clothes), and pump for just two seconds (aka “stop while you’re ahead”). Remember: If she’s not close enough to kiss you, she shouldn’t be able to smell you.
11 Green Foods for Every Dude's Diet
11 Green Foods for Every Dude's Diet
The Best of the 101 Best Workouts of all Time
Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved.
Eight-Time Olympic Medalist Apolo Ohno Takes on His Biggest Challenge
For any athlete, but especially guys like world and Olympic champion speed skater Apolo Ohno, training and exercise are part of everyday life, just like brushing their teeth. If a day is skipped, their body knows it and reminds them. Something is off and that small variation is a distraction all day. That’s part of the thinking that went into the eight-time Olympic medalist’s decision to compete in perhaps the world’s most grueling race, the Ironman World Championship triathlon in Kalilua-Kona, HI in October. The race is a 140.6-mile swim-bike-run.
Eric & Fighter Diet Fat Loss By Mind power
My Achilles' heel in staying true to my Fighter diet/working out is "rewarding" myself like having cheat meals (yes, plural) on the weekends and growing impatient with small-but-not-enough results. Having someone such as yourself articulate the detrimental effects of these mindsets was just what I needed.Thank you for your contribution to the site and good luck with all of your endeavors! "-Eric
Fighter Diet: Lean by Keep it Simple
It's pretty simple in theory: just stop eating crap! Stop talking yourself into cheat meals benefit you or that those cookies are ok. There is no such thing as comfort eating in my book. Don't be naive, you think you'll be happier with that junk in your trunk? Heck no! Deal with it and stop complaining! Listen, we all know we were conditioned by society and our parents to stick something sweet into our mouth whenever we felt down, but that was then, now is different. be a grown up, be responsible for your actions!
Best Chests of All-Time
A lot has changed in the past four decades, and that includes bodybuilding standards, as 2011’s best legs and backs far outpace those of 1971. But during that same period, chests have remained the great constant. Their standards have fluctuated through the years but never eclipsed the ’70s. To find out why that is, what has changed and what has stayed the same, we look back at the best pecs of the last four decades, ranking a top five for each era, and we examine how they were built, then and now.
Cutler's Quad Quiz
Jay Cutler knows quads. Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.
Gladiator Story: HARD WORK Is The Best Feeling I've Had In My Entire Life - 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!
Ryan Hughes has been my motivation since the day I started, he gave me pointers and answered alot of my questions in the past which i appreciate! this man deff knows what he is doing must check out his blasting programs they give you the business! This is a Great article indeed people need to to give it a shot!