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Fitness photo scams

Fighter Diet founder Pauline Nordin explains how photos of fitness models dupe your mind.

Iowa lift My favorite workout video

props to! This video belongs to them.

Nutrient Dense Eating and Raw Milk - Marty Gallagher

Download the podcast HERE: From the STRONGCast - Episode 19: Marty Gallagher, the au...

200kg speed deadlifts with orange bands

Just a little tune up ready for the big one saturday. Did 8 sets of this

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In less than a year, Chassidy went from a casual fan to a contest winner and sponsored spokesmodel. "My confidence grows a little bit more every day now that I've won," she says. "I've been able to help more people because is awesome. I would enter all these contests online, and now I get to be the person who gives away the stuff at expos. Personally and professionally, I am reaching way more people, and people believe me more because obviously believed in me."

Sagittarius Horoscope for Thursday, May 15, 2014

Friday, May 16, 2014 - You may be eagerly lost in your current exploration of all the things you want to accomplish today. Unfortunately, you might not make much progress if you try to do too much. Your energy level is probably quite high now that the Moon is visiting your sign, enabling you to respond to others quickly. However, you can easily burn through your reserves faster than you expect. Even if you think you're the Energizer bunny, it's smarter to react slowly and steadily like the tortoise if you want to finish the race.

Bench Press Seminar 5: Dead Bench

Before we delve into dead benches, it might be a good idea for you to ego at the door because it won’t do you much good here. In fact, your sense of pride will take a swift kick to the jewels if this is new to you because you will not be able to move as much weight on a dead bench as you do when benching regularly.

12 Healthy Foods and Drinks That Can Make You Fat

Avocado is everywhere, and rightfully so. It’s a superfood. Each fruit is packed with 10 grams of fiber and more than twice the potassium of a banana. Avocado has been shown to lower cholesterol levels, reduce cancer and diabetes risk, and improve skin health . The drawback: Due to its high-fat content (heart-healthy monounsaturated fat is still fat) and the heavy praise avocado receives for its health benefits, it’s all too easy to go overboard. “While they’re packed with more than 20 vitamins and minerals, avocados are still calorically dense,” says Tanya Zuckerbrot, R.D., author of The Miracle Carb Diet . “Use moderation when adding them to your salads, sandwiches, and anything else.”

How to Add 10 lbs to Your Bench in 10 Seconds

Strength is a skill just as much as it is a quality. This means that you can instantly get stronger if you learn how to use your body properly. Therefore, if you want to almost instantly add 10 lbs on your bench press, then then give these quick and easy benching techniques a try, and see how much more iron you end up hoisting.

5 Best Meats to Throw on the Grill

Not to scare you away from the grill this season, but facts are facts. Over-charring, over-smoking, even keeping an unkempt grill can affect the nutritional content of your meat. A clean grill coupled with some efficient cooking is key in serving the best quality food to your family and friends.

Bring Bigger Stones to Your Workout

In a day and age where everyone is fascinated with technology, CrossFit reminds us that the simplest ideas are often the best. You can seek out state-of-the-art machines that cost $10,000 or more, or you can stick to low-tech equipment that’s been around forever: barbells, dumbbells, kettlebells —or stones.

Inflate Your Pecs With This Circuit Routine

We don’t blame you if you see a chest workout consisting of various bench presses and cable crossovers and start to yawn. We would, too. But look a little more closely at the following routine, because it’s not the same one you and your high school buddies did week after week in the basement. It’s a unique circuit that hits all the areas of the chest: your upper, middle, and lower pecs.

9 Best Self 6 Week Challenge Sponsored by BPI Sports

Each week, you will receive a BPI Best Self Challenge email containing a weekly challenge. All those who complete the challenge will be entered in a random drawing to win in-store credit to spend on BPI Sports supplements. The Week 1 winner will receive $100 credit, and the amount will increase incrementally up to $600 in Week 6.

Box Squats for a Better Leg Workout

You see, those of us who’ve been squatting for a long time can let you in on a little secret if you ask, and that secret is the fact that squatting - and lower body training in general - is fun. You move more weights, you’re really accomplishing something in the gym, and you feel like a million bucks once you’re done. You can’t get that feeling from doing curls for an hour, and that’s why so many people quit a month after joining the gym.

Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them. 

#CaughtBeingHealthy: Show Us Your Fit-Inspired Instagram Photos

Whipped up a #nofilterneeded nutritious dinner? Share your next healthy moment on Instagram with the hashtag #CaughtBeingHealthy and you could win a bike and hike trip to Yosemite National Park!

Why You Don’t See Results From Your Workouts (or Diet Plans) - Born Fitness

We all want to believe that we can achieve our fitness goals, but all too often “false hope syndrome” makes the process harder than it needs to be. You need to set realistic expectations of who you are, what you are capable of achieving, and want processes you need to set up to help you be successful. This goes back to building systems. If you know that you fall victim to cravings, don’t tell yourself those days are over and that you can completely control yourself. Odds are, you’re lying to yourself and these positive intentions—while seemingly good—can be harmful. That’s because the moment you slip up you’ll not only revert back to old behaviors (not terrible when it happens once in a while—hey, we all screw up!) but more importantly it can crush your self-esteem. And once that happens, willpower becomes overrun and you fall off the wagon.

10 Ways to Lose Muscle

2. YOU AMP UP YOUR CARDIO There are three ways that cardio typically cancels out muscle gains: doing it too often, doing it for too long, or doing it on an empty stomach. In general, daily cardio sessions simply burn too many cumulative calories to allow you the surplus you need for muscle mass, and the same can be said for sessions that last 45 minutes or more. Work out in the morning before breakfast and you only compound the problem. When you wake up, your body is already in a catabolic (muscle-burning) state, since a night’s sleep—time spent without eating—empties your tank. Working out immediately just reinforces this condition and costs you intensity—whether on the treadmill or with the weights. The end result: You burn muscle as fuel in place of calories you should have consumed at breakfast.

Coconut Oil - Scientific Review on Usage, Dosage, Side Effects

An increase in lipolysis and metabolic rate, relative to other oils, has been noted with coconut oil but appears to be shortlived (both studies noting a small increase in metabolic rate one week after coconut oil was added to the diet, with no effects detected at the 14 day mark). Coconut oil, secondary to the MCT component being more readily oxidized, also appears to create more ketone bodies than longer chain fatty acids; it is thought and confirmed once in obese persons to exert a muscle preserving effect during caloric restriction due to this, but this has not yet been replicated in lean persons.

3 Steps to Rope Skipping Like a Pro

The greatest difficulty that beginners tend to have with learning to jump rope is syncing the rhythm of the rope rotation with their jump. I see people who just jump at random and wherever the rope is doesn’t change anything. That never turns out well. Keep it as simple as possible at first and you will have fewer variables that can hamper your coordination. The following steps can take a beginner with absolutely zero rope experience and turn them into someone with a basic grasp of timing and rhythm. The good news is that once you pick that up, you can progress very quickly into more challenging variations and longer sessions.

A Damn Good Egg White Omelet Recipe

Looking for a healthy breakfast? This low-fat recipe from chef Bobby Deen is packed with vegetables and lean protein.

Miss Fighter Diet: How I got buff

I did all this for more than a decade before I felt I got too big. (I thought it was impossible for me to feel that way as a steroid free trainer, but time and hard training adds up and I also changed my idea of the ideal body)

Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

3 Tips to Save Your Spine

3. STRETCH YOUR HIPS We know you hate  stretching. Suck it up. There’s no better way to prevent back pain. Here’s why: The hip flexors are muscles on the front of your hips that raise your legs; sitting at a desk for long periods makes them tighten up and lose range of motion. Since the hip flexors run from the top of the thigh bone back to the bottom of your spine, their tightening pulls on the spine, increasing the arch in your lower back and putting pressure on it. To stretch your hips, get into a lunge position on the floor and tuck your tailbone. Squeeze the glute on your rear leg and push your hips forward until you feel a stretch on the front of your hip on the trailing leg. Hold for at least 30 seconds, switch sides, and repeat for three sets each side.

Getting Shredded Male - Born Fitness

“I’ve been working out for a long, long time, but when I have training-related questions I turn to Adam Bornstein. Adam possesses encyclopedic knowledge of training and nutrition, which is great, but the real reason I turn to him is because he isn’t dogmatic in his instruction. Fitness isn’t a black or white proposition, and he is among a handful of trainers who sees the full spectrum of greys between the two. That kind of agnosticism isn’t too common these days, but then Adam isn’t your common trainer.”


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Phil Heath's 2013 Leg Training Photoshoot

Phil Heath's 2013 Leg Training Photoshoot

7 Rules of Being a Great Workout Partner

Forget about the dumbbells , kettlebells , Olympic weightlifting platforms, pull-up bars, cross trainers and even your lucky deadlifting t-shirt. The most important piece of ‘equipment’ in the entire gym is that guy standing above you on the bench press, making sure you don’t decapitate yourself while going for a new PR. That’s right, a great workout partner can motivate you, keep you accountable, push you harder and keep you from killing yourself. But with great power comes great responsibility. Here are the key traits that make for a great workout partner.

The Straight Up Shoulder Routine

This routine should be performed at a quick pace, with no more than 30 seconds rest between sets. Because the deltoids are a fairly small muscle group and the shoulder joint is susceptible to injury, it’s best to keep the weight moderate and the reps generally on the high side, as in 10–20. The entire routine should take you no more than a half hour to perform, and you should do it twice per week.

The 5 in 5 Gain Plan

Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.

Winter Mass Meal Plan

FLEXonline has everything you need to GROW this winter!  Start with the WINTER MASS PLAN PART 1 (click here) and  WINTER MASS PLAN PART 2 (click here) . Thn learn the 10 RULES to EATING FOR MASS (click here) .  Once you've got that down, you're ready for the WINTER MASS ATTACK MEAL PLAN and here it is:

29 (Bodybuildingcom) Is Your Guide To Looking & Feeling Great! Our Goal Is To Bring You The Latest In Health, Fitness, Nutrition, Motivation, Beauty, & More!

NutriForce Sports WODPak at

Order today using our 100% secure server and get it at the lowest prices in the world with our fast, inexpensive 2-3 day shipping! NOBODY beats our overall price!

Insulin's Role in Your Muscular Physique

This plays a role in insulin action and muscle glycogen storage after exercise. Furthermore, the longer you go after exercise, the more this effect decreases. This means it is probably a good idea to consume the bulk of your carbohydrates shortly after your workout. The advantage is that most of the calories consumed shortly after are partitioned favorably towards skeletal muscle, which in turn facilitates better adaptation from training. However, it does not mean you will lose muscle mass if you don’t. After all, total calories at the end of the day still takes priority over timing of nutrients.

Zach Even-Esh: Strongcast

We are unable to find iTunes on your computer. To download and subscribe to Zach Even-Esh: Strongcast by Zach Even-Esh, get iTunes now.

No Equipment Home Workouts: Fat Loss Edition - Born Fitness

Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I’m on the road, whether for business or pleasure, finding a fitness facility isn’t top priority. Or if I’m at home and tied to my desk, I’m not going to stress about getting dressed and ready to train. But none of those are reasons why I can’t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.

Six Workouts That Melt Fat In Under 20 Minutes

Choose a weight for each that allows you 10 perfect reps, but perform only 8. Complete as many rounds of the exercises as you can in 20 minutes. Afterward, record the number of rounds you completed and try to beat that number in your next workout. When you can do more than four rounds, increase the weight on each exercise for the next workout. 

Quick Meals: Chicken Pita Pizza

Using pre-made rotisserie chicken makes these pita pizzas a snap.

Cutler Nutrition Legend at

LEGEND™ is an old school bottle of "FULL SPEED AHEAD" in every scoop. No fancy claims. No fancy coupons. LEGEND™ is a full on ENERGY BLAST of workout powder that cannot be altered. It's primary trait of pre-performance activity acts on two completely separate platforms. The first of which is an extremely intense energy pathway that allows LEGEND™ to ignite and energize its user within minutes, through a precise combination of highly active compounds. The second is through a balanced ratio of key amino acids and derivatives. Bottom line: LEGEND™ is a pre-workout, high intensity, over the top phenomenon that takes over and allows the enhanced production to actually serve a purpose… STRENGTH, MUSCLE, and SPEED! BE A LEGEND!*

20 Essential Superfoods For Every Man's Diet

From cancer prevention to weight loss to potentially slowing the development of Alzheimer's, green tea has been shown to help fight almost every major medical ill. "Hot or cold, there's almost nothing better you can drink," says Mohr. Not the teabagging type? Try buying a liquid extract. Drop a bit in water and voila! Instant tea.



5 Surprising Muscle-Building Foods

Add variety to your grill with these high-protein substitutes for chicken and beef.

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.

Strong Arm Tactics

Flex Lewis turned 30 on Nov. 15. People still talk about his calves. But they’re no longer all people talk about. Because he so often flexes his arms in photos for fans, they now garner much of the attention. If observers remember him when he first burst onto the bodybuilding scene nine years ago in the March 2005 pages of FLEX, they surely wonder how the Welsh Dragon could’ve transformed his weakness into a strength and what he does to maintain arm superiority.

STRONGCast PodCast Episode 19: Strength Guru Marty Gallagher Pulls NO Punches - Zach Even-Esh

Marty is also quite a mentor to me, he lives a simple life, has lived and continues to live the ways of health, raw powerlifting and a STRONG life. He has NO interest in the shortcuts, the fads and the gimmicks, and of course, this is because he KNOWS that results in strength don’t cut from shortcuts, fads and gimmicks.

Jimmy Bluff Works His Magic on Guy Cisternino Before the NY Pro

Jimmy Bluff, creator of the "Bluff Technique/Advanced Muscle Reconstruction", works his magic on Guy Cisternino to help him prepare for the 2014 IFBB New York Pro.

Diet Q&A: Maca

It’s hard to keep up with all the "superfoods" out there these days. Every time you refresh your Web browser, it seems like there’s a new magic supplement on the market—some you should stay far away from and others, like maca, you should give a real go. What is it and do you really need it? Maria-Paula Carrillo, R.D.N., L.D., gave us the facts.

Bike Commuting 101

The biggest hurdles to bike commuting are straightforward—comfort and safety—and, luckily, easily solved. We turned to Zoë Cheswick, a bike educator at Bike New York, a nonprofit that promotes cycling on NYC’s manic streets, for expert tips. More than just a mouthpiece, Cheswick also walks the walk (or rides it), biking 26 miles round-trip to work up to four times a week. Here’s her sage advice.

Big Ramy: One Week Out and Going Strong

At just one week out, Big Ramy is still going strong on his road [back] to the New York Pro!

Big Action in the Big Apple!

The much-anticipated weekend of the 2014 IFBB New York Pro is almost upon us. The jam-packed lineup features top-flight competition in men's open bodybuilding, 212, figure, bikini, and men’s and women’s physique divisions. Held May 17th at the Tribeca Performing Arts Center, the New York Pro has grown into one of the sport’s most prestigious titles, with a win here telling the world that you are for blanketyblank real and not to be blanked with. Check out the full competitor list and preliminary coverage now, and be sure to tune into all weekend long for  comprehensive contest coverage, including videos, contest galleries, interviews, and more!

Performance Seminar-May 24th in Cincinnati, OH

This seminar will bring you highly informative presentations and hands on coaching for nutrition, mobility and powerlifting from some of the best coaches and strongest lifters in the World. 

Fast Shredded Abs

We say that’s crap. The better fix is to stretch your hip flexors and strengthen them along with your abs, which allows for more functional ab training. Strong hip flexors let you run faster, skate harder (if you’re interested in playing ice hockey this winter), and throw more powerful kicks and knee strikes (if you’re a martial artist). The sprinter sit-up works both the abs and hip flexors.

51 Akim Williams Trains 3 Days Out From His Pro Debut