Fighter Diet Presentation Reel
Fighter Diet Presentation Reel
FLEX Exclusive: DJ & Big Ramy 24 Hrs Before the NY Pro!
In this exclusive interview, FLEXonline sits down with Mamdouh Elssbiay and coach Dennis James just 24 hours before "Big Ramy" takes to the 2014 New York Pro stage to defend his title!
Sagittarius Horoscope for Saturday, May 17, 2014
Saturday, May 17, 2014 - A serious mood washes over you today, but your somberness doesn't have to mean the end of the fun. It's just that more important issues are coming back into focus. Be sensible now and manage your resources carefully. Remember, you are the archer; aiming your intentions with consciousness increases the chances of hitting your mark.
Train to Be in Fighting Shape
Speed rope training and shadow boxing are staples of a fighter’s workout. They burn an insane amount of calories, tone your entire body, and have you gasping for air in minutes. With minimal equipment needed, they can be done almost anywhere. Incorporate these two classic exercises into your weekly workouts to change up stale routines, and maybe, just maybe, you’ll be able to last a few rounds with one of the greats.
Emergency Shred: Eat Your Way Ripped
Every day for two weeks you’ll be either training or recovering from training. That means that a careful balance of macros—rather than a wholesale carbohydrate fast—is the best bet. This sample day of eating, put together by nutritional counselor and former executive chef Eric Diggs (Team Banks Bodybuilding), maximizes muscle repair while minimizing breakdown.
Set a New Bench Press Max
Load the bar with 25% more than your max weight. Have a spotter help you unrack it, and hold the bar over your chest with a slight bend in your elbows for five seconds. Rerack the bar, then rest one minute. Reduce the weight to 2.5%–5% more than your max. You’re ready to set a new record.
How to Master the Reeves Deadlift
Try this cutting-edge approach to the classic deadlift courtesy of bodybuilding legend Steve Reeves.
6 Sleep Tips For Weightlifters
Sleep is essential for muscle repair and mass gan. Try these 6 sleep tips for bodybuilders to get a better night's rest.
Fly Like an Eagle for Stronger Abs
Most ab exercises try to take the hip fexors out of the equation so that the abs have to work without assistance. But ignoring the hip fexors can lead to injury if you lift heavy, run, or play sports. The spread-eagle jackknife allows you to strengthen both the abs and the hips without sacrificing development in either area. But be warned: This is an advanced move.
10 Gluten-Free Breakfast Recipes
Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.
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.
Military Made: Fit for Combat Workout
And he got just what he signed up for while learning, growing and embracing all of the demands and challenges. "Being in the military means you're not working a job, rather living a lifestyle," he says. "You're expected to maintain, at all times, a standard of physical fitness so that you can perform your duties as a soldier and that your unit is combat ready," he adds.
Warp Speed Six Pack
HOW IT WORKS Your core (the abs and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss — after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.
Exclusive Bonus Scenes from 'Generation Iron'
Get exclusive outtakes from 'Generation Iron,' available on DVD now, featuring Hidetada Yamagishi, Samir Bannout and Lou Ferrigno.
The Complete Arnold: Intensity
I would say the cheating technique. Even though I always believed in using strict form to isolate the muscles, I used the cheating method at some point in almost every workout because it allowed me to handle more weight, which allowed me to overload my muscles more so they would grow bigger. Think of it this way: Almost every exercise you do has a weak section of its range of motion. It can be at the start of the motion, at the end, or perhaps somewhere in the middle. The problem is, when you use very strict form, the only way to get through these weak points is to use a lighter weight. Yet when you do that, your muscles don’t get worked sufciently through the strong points of the range of motion. But by using heavier weight and cheating slightly through the weak point toward the end of the set, you can better overload the muscle on the strong points. Take biceps curls, for example. The weak point is at the beginning (bottom) of each rep. When I was going for a set of eight reps, I’d use the heaviest weight with which I could get four or five strict reps. When I couldn’t do any more with strict form, I’d start cheating a bit by using momentum to help me get the bar from the bottom of the rep to a quarter or so of the way up.
"Should I Compete Now or Wait Until I Get Bigger?"
"How long should I wait before I enter my first contest?" This is a question that many beginner bodybuilders ask and causes much anxiety. In this bonus footage from "Train with Kai - Logan Keevan", Kai Greene gives his opinion on this common question.
Get to Know James Townsend - Juggernaut Training Systems
James Townsend is a freak. Plain and simple, no exaggeration or embellishment, he is the .1% of .1% when it comes to speed, strength and explosive power. A former track star and NFL Wide Receiver, James is taking his 455 bench, 45″ vertical and 4.30 40 speed to CrossFit and the powerlifting platform. Get to know this phenom and the newest member of Team Juggernaut…
Brain Games Do Improve Brain Power
Giving your brain challenges it can really dig its synapses into—like puzzles, math problems, and memory games—really does help keep you sharp, says a landmark 10-year study. In 1999, subjects who did 10 to 12 one-hour sessions of brain exercises, e.g., memorizing word lists or finding number patterns, measurably improved their reasoning and processing skills. But here’s the kicker: The effects were still detectable a decade later. “On average, participants who got training in 1999 were still performing better on tests 10 years after we last trained them,” says study author George Rebok, Ph.D. “If you want to keep your mind stronger as you get older, you can’t become a couch potato.” That’s as close as it gets to a no-brainer.
How I Knew She/He Wasn’t “The One”
It’s the tell-tale love story : Guy meets girl, guy and girl fall in love, yada yada yada... and then it’s over. In between the falling, and the falling out, there are events or conversations that make one party go, “Wait, what?” #RedFlags. You know, that annoying habit she had, like taking three hours to get ready? Ugh. And still, you decided to love that person a little longer.
Fight Fire with Iron for More Muscle
If you think you’re pretty fit and your workouts are tough, try taking a charged attack line into a fire and battling a blaze. Whether performing a search and rescue or digging under a structural collapse, firefighting has many unique demands on the body and being physically prepared before arriving on an emergency scene is extremely important. Between the emergency alarms, firefighters need to be very efficient and effective with their fitness training so they can get the most from each and every workout.
The Hunger-Crushing Food That Might Be Missing from Your Lunch
“Avocados add volume, fiber, and monounsaturated fat, which promote feelings of fullness,” says the study’s Michelle Wien, Dr.P.H. “Adding half a Hass avocado [the dark, pebbly kind, higher in fat than the smooth, light- green variety] may be a simple strategy for diet-conscious people who eat large snacks.”
Jay Cutler at the 2014 Pittsburgh Pro
The GNC events that we attend to meet and greet the fans were as always, a huge success. Not only is it great to see this show growing every year but also to be able to share with my fans a whole new element of Jay Cutler, the Cutler Nutrition line, was really a blessing.
20 Best Men's Sports Jackets
If there’s one piece that’s essential to a man’s wardrobe, it’s a suit. But the stylish man has gone beyond the basic navy and charcoal grey, and has added stand-alone blazers and sportcoats to his outerwear arsenal. Why? They’re an essential for the office, a slam dunk for impressing dates and perfect for feeling sharp, you know, just because. Even more so than fall, Spring is a season for sports coats. A small variety will net a huge array of options for looking stylishly grown up at any occasion. We found 20 of the sharpest, coolest and most wearable blazers for the season, and broke down a few of the biggest trends to look out for.
10 Healthy Late-Night Snacks
10 Healthy Late-Night Snacks
5 Better-Body Burger Recipes
DIRECTIONS 1) In a medium bowl, mix turkey and 2 tbsp marinara until well combined. Shape mixture into patty with a diameter that’s 1⁄2 inch larger than the bun. 2) Place a nonstick skillet over medium-high heat. Mist pan with spray, then add patty to one side of the pan and peppers to the other. Cook burger about 2–3 minutes per side while rotating peppers occasionally until peppers are tender and burger is cooked to desired doneness. About 1 minute before burger and peppers are done, place cheese and pepperoni on top of patty. 3) Place patty on bun bottom. Top with peppers. Spoon sauce onto burger. Add bun top and enjoy immediately.
Add Leucine to Boost Protein Synthesis
Leucine is a key amino acid involved in the regulation of skeletal muscle protein synthesis. Leucine triggers the anabolic mTOR pathway, which is essential for muscle growth; additionally, leucine has proven to build muscle, maintain lean mass when in a caloric deficit, improve endurance, and boost recovery. Researchers wanted to examine how adding leucine to a protein drink would affect muscle protein synthesis. Researchers assessed the effect on muscle protein synthesis at rest and after resistance exercise. The men completed unilateral knee extensor resistance exercise before the ingestion of various intakes of whey protein, BCAAs, and leucine:
Big Ramy Chest Pec-Tacular
The 288-pound package Ramy revealed last year shut everyone up for a while and lef them blinking. However, in bodybuilding, no competitor is immune to criticism, not Mr. Olympia Phil Heath, and certainly not an unheard-of newcomer who owns his pro debut. When jaws finally came up off the floor last spring, there were two criticisms of Ramy: (1) He hasn’t nailed that grainy conditioning we like to see in a bodybuilding champion yet; and (2) his upper chest could use a little more size. Now, this might sound like nitpicking, and it is: Ramy was good enough to beat Victor Martinez and Juan Morel in New York, and to go on to place eighth in his first Olympia. But Elssbiay has been listening to what people have said, and as his friend and trainer Dennis James makes clear, he’s concentrating on bringing up his chest.