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Superfan of The Rock Does Worst Interview Ever

Become a Screen Junkie! ► When we were invited to the World Premiere of "Pain & Gain" in Miami, Florida with Mark Wahlberg & Dwayne "T...

One-Arm Front Deadlift

How to Get Out of a Rut

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Aesthetic Bodybuilding & Fitness Motivation

Aesthetic Bodybuilding & Fitness Motivation featuring Sergi Constance, Tavi Castro, Jaco de bruyn and Rick Hall. Edited by Rebecca Andrews: http://www.rebecc...

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Sagittarius Horoscope for Saturday, June 14, 2014

Saturday, June 14, 2014 - You may feel a rush of adrenaline today, but the high won't last very long. Even if you believe that you have passed through the eye of the storm, there is still more turmoil heading your way. There are bigger issues developing on the horizon and you might just make the situation worse by bringing an unresolved matter to a premature conclusion. Let the energy take its own course without trying to control the outcome. Forewarned is forearmed.

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

Pauline's Week

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

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 Extreme Fat-Loss Circuit

If your goal includes six-pack abs, then your workouts are going to have to become metabolic at some point. This means complex moves performed for high reps. Bianca Sultana, NCSF-CPT gave us a perfect example of a workout that would meet all those requirements.

Top Protein Foods

Protein: it’s what’s for dinner—and breakfast and lunch. Instead of relying on old favorites like chicken and powders (which are great), add a little excitement and variety to your meal. Willow Jarosh MS, RD and Stephanie Clarke MS, RD, registered dietitians and co-owners of C&J Nutrition in NYC & DC, share their top protein food picks. Your taste buds will thank you. 1. HEMP SEEDS

Shoulder Training: Double Up On Delts

Adding size quickly to your shoulders typically requires hitting all three deltoid heads (front, rear and middle) during every training week. The front delts get their beating when you perform any chest presses and flyes, so front raises have intentionally been left out of this routine. To that end, it’s advisable to perform one of your weekly shoulder workouts along with chest. The middle and rear heads will see minimal action during other upper body movements, so they need to be targeted on their own for maximal size – thus, pressing and lateral movements will be the focus of this shoulder routine (labeled “combined” below).

9 Foods that Should be in Your Refrigerator

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

5 Muscle-Building Summer Salad Recipes

Well, we’re not here to sell you on iceberg lettuce and croutons—or vegetarianism, for that matter. On the contrary, we wouldn’t have even run this story had it not featured at least one recipe containing bacon (that one, by the way—the Chopped Spinach Cobb Salad—packs a whopping 60 grams of protein). These are muscle meals, built around salmon, beef, chicken, and shrimp. And with fewer calories and carbs than a sandwich, you don’t have to worry when you dish up seconds.

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.

12 Reasons You Can’t Stop Eating

Falling short on shut-eye can make you consume more food throughout the day. In a 2012 Mayo Clinic study, individuals who cut their sleep time by an hour and 20 minutes a night consumed an average of 549 more calories the next day than those who caught their usual amount of Z’s. The results might have to do with the effect sleep has on our levels of ghrelin and leptin, two hormones that work together to stimulate and suppress appetite. What's more, feeling sluggish may cause you to turn to a snack for a quick pick-me-up. “An exhausted person will look for energy in food, and then it becomes a habit,” says Keri Gans, RD, author of The Small Change Diet . Sleep Better Tonight >>>

12 Post-Workout Shakes for Maximum Muscle

Carbohydrates are the most efficient way to fill up your tank. When you eat, glucose that’s not immediately needed gets stored in the muscles and the liver in the form of glycogen, exercise’s main energy source. If you go low-carb for your post-workout meal, your glycogen-depleted body may actually break down muscle tissue to fuel itself, says Jim White, RD, American College of Sports Medicine fitness instructor and spokesperson for the Academy of Nutrition and Dietetics.

The Truth About Nutrient Timing - Born Fitness

The only benefit I see in terms of nutrient timing is due more so to being a diabetic, and that is actually eating BEFORE I train. Easy way to control blood glucose levels for me. I’m not sure how much of an effect training before I eat has on insulin sensitivity, and more importantly, how that translates to glucose control. I do both, but I don’t kills myself for the window, though training at home affords me the ability to cook the meal while I am training. I tend to follow the eat THEN train format more so when traveling just because it’s convenient and works out well logistically. Eat, walk from restaurant to hotel, get changed, and train. I don’t do shakes/powders/etc. Only supplement I take is creatine, beyond that I prefer real food.

Shoulder the Load For Massive Delts

When bodybuilders walk onstage, the first thing the audience notices are the athletes’ shoulders. The deltoids aren’t their largest muscles, but we notice them first because they create the framework for the rest of the body. This truth doesn’t just hold true for bodybuilders, though. The bigger your shoulders are, the better they’ll fill out any shirt or jacket, instantly giving you a more commanding presence in any room. So forget the question of heavy weight or high volume. If you truly want your shoulders to grow , you’re going to need both. Bottom line: If you don’t grow using the routine outlined below, you’re not doing it right.

Do High Protein Diets Cause Early Death? - Born Fitness

Let’s get the worst news out of the way. It’s irresponsible to blindly claim, “High protein leads to premature death.” Or say it’s as bad as smoking. That’s not what the study found. If it were true I’d run around the streets screaming at the top of my lungs, and try and go door-to-door and let the world know I’d made a mistake. But that’s not the case. Why? For starters, the study was epidemiological, meaning the design made it impossible to make that type of claim. For those of you who don’t have a background in research (or simply don’t care), this how these studies work: They take information (“data”) after the fact and then try to draw conclusions.

10 Foam Roller Moves for Your Entire Body

Foam rolling  is a type of self-myofascial release in which pressure is applied to certain body parts to relieve pain. A recent study published in  the Journal of Sports Rehabilitation  found that foam rolling significantly increases range of motion and that the combination of static stretching and foam rolling led to the greatest flexibility improvements. “Foam rolling limits soreness and tightness by increasing blood flow and flexibility,” says Francisco Cabrerra, C.P.T., at Dumbbell’s Gym in North Bergen, NJ, where he teaches a class demonstrating how to roll the entire body out with 10 moves. “When the muscles are tight,  injuries  such as tears are more likely to occur.” Do these 10 foam rolling moves to get every major muscle group firing properly.

A Rep is Not a Rep

One thing I’ve found to be fairly common among many of our clients is the lack of proprioception. For anyone who doesn’t know what proprioception is, it is the awareness one has of one’s own body in regards to both positioning and effort being applied. It is the ability to tell what your body is doing while performing a movement or task. I have found that while many people have relative decent proprioception, even some advanced athletes have trouble truly focusing in and activating muscles correctly during high intensity, high speed, or highly fatiguing movements. For example, I’ve had athletes who had trouble maintaining lat tightness while performing heavy bench presses, athletes who didn’t realize that they were bending their arms early in a clean or snatch, and athletes who failed to fully flex their triceps during a max rep set of rope press-downs. Once a person develops a good mind-muscle connection, he usually doesn’t have any trouble maintaining that connection during a movement. However, the trick is developing that connection in the first place.

Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

How Much Fat Should I Eat? - Born Fitness

You have a lot more freedom to eat “fatty” foods than anyone would have thought 10 years ago. When I  design diet plans  for my online clients, I do so by giving them a wide variety of options that they can plug into meal templates. This means enjoying everything from steak, pork, chicken with skin, eggs and fish, as well as dairy products, avocados, nuts and seeds and nut butters. When it comes to cooking, don’t sweat it: butter, olive and coconut oil are all great options. While each individual is different, a good rule of thumb is that you can eat upwards up .4 to 5 grams per pound of your target body weight. (So if you wanted to weight 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.

Clear Results Program: The Workout

Build groundbreaking strength and shirt-busting size with this 12-week training program.

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

Roelly Winklaar's Delt Demolition Program

The fresh air, crystal blue ocean, amazing beaches, and average 80-degree days on the picturesque Dutch island of Curaçao would be distracting to most bodybuilders preparing for a contest. But for Roelly Winklaar, coming home to the place of his birth has only led to a renewed focus on his training and dieting. Maybe it’s his mom’s home cooking, or the brutally honest critique he gets every day from his sister and manager; but something about this island paradise fueled the recent improvements to Winklaar’s physique and led him to victory at the 2013 IFBB Chicago Pro. He attributes his win to the relaxed attitude he regained when he got back to familiar ground and surrounded himself with his very supportive friends and family.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

FD Wheels (Athlete)

Here this book really says exactly what it is in the pictures. I mean common, who doesn’t want legs like that??? Well in this book Pauline explains exactly how she got her fabulous legs and in 12 different workouts how you can get them too. If you pair this one with FD Deadlifts then you will hit every single muscle in your legs maximizing the results from gorgeous, to drop dead muscle queen dive gorgeous!

The Real Reason You're Always Hungry

Over time, we’ve come to believe that overeating is what causes us to get fat. In reality, that may not be the case—getting fat could be what’s causing you to take in excess calories. Doesn’t really make sense, right? To break it down in simpler terms: being overweight deprives your body of the calories needed to fuel your metabolism and boost energy levels because the calories are being stored in fat cells rather than circulating through your bloodstream. This causes your brain to tell your body to eat more. Eating more solves the hunger problem in the short term, but at the same time promotes weight gain. To then remedy that problem you may cut calories from your diet in an effort to drop pounds. This also may work short term, but in time hunger will increase again and your metabolism will slow.

The 5 Biggest Workout Mistakes - Born Fitness

Thanks to the Internet, there’s more fitness information available today—right now—than there ever has been in history. With that much to look at, it’s no wonder you’re confused about what to do. The solution is to pick one thing and block the rest out of your mind, at least for a few months. (Don’t worry, it will still be here when you get back.) You’ll never make progress if you doubt what you’re doing or continually hop aboard the latest trend. A flawed program—and ALL of them are, to some degree—that you commit to is better than a superbly designed one that you’re unsure about or want to tamper with.

DEEP Squats and Dinosaurs - Are BOTH Extinct? - Zach Even-Esh

Funny story about squatting… the first time I ever squatted was my freshman year of high school and I had 225 on the bar and it was so heavy (at the time) that it sunk me all the way down to true ass to grass. I ended up getting six reps the very first time. I credit my leg strength and flexibility due to me riding my bike up this huge hill on the highest gear (most resistance) everyday for hours on end. I would ride upwards of 8 miles up and down hill to practice everyday and I guess thats where I am now. I buried 505 with room to spare before thanksgiving break and I smashed 495 ass to grass yesterday, despite being in spring practice. GOTTA SQUAT DEEP!!!!

Fighter Diet Whey at

Fighter Diet's WHEY comes from grass fed, hormone-free cows and is NON-GMO, LOW FAT, NATURALLY SWEETENED, NO ARTIFICIAL FLAVORS OR COLORS AND NO PRESERVATIVES. Great tasting and mixes easily! One heaping scoop will provide 24 grams of our high quality protein without the by-products of the typical whey protein powder. Most dairy products come from cows that are injected with growth hormones (rBGH). On the other hand, our WHEY protein comes from grass fed cows and is easily absorbed by the body and scores the highest possible score of 1.0 PDCAAS (protein Digestibility Corrected Amino Acid Score), the official rating system used by the World Health Organization.* We formulated this product with NO artificial sweeteners, colors, flavors, years, wheat, gluten, corn or preservatives. It is Non-GMO and contains only the highest quality low glycemic sweeteners and doesn't contain any added sugar, maltodextrin, glucose, glucose polymers, fructose, aspartame, acesulfame-K, sucralose or polydextrose.

Fighter Diet: calories in vs out

Let's say you use one tablespoon of peanut butter. How much does that serving weigh? You might be able to pile up a lot more on the spoon than is listed on the nutrition label. If the peanut butter is cold and you're determined to max out the spoon you can succeed to make it three times more peanut butter on there, but you'll still write down in the journal 'ONE tablespoon'.

Jump Your Way to Fitness Program

Training to improve any of these components of jumping will yield increases in your jumping ability and also your overall fitness level. Combining all of the aforementioned components of the jumping movement into your weekly workout routines will dramatically improve your jumping ability and fitness level. If you just want results, keep doing what you’re doing; but if you want dramatic results, try the following workout program for the next 6 weeks. When you’re done, you’ll be stronger, faster, bigger, and jumping higher!


HOW TO: Adapt this old prison-yard exercise and enjoy it out in the fresh air and warm sunshine. Find a bar that meets you at about waist height. Using a slightly narrower-than-shoulder-width grip, get into a position which mimics a push-up. Now, kick your feet a little farther back and extend your arms so the bar is out past your head. Bend at the elbow and dip your head under the bar. Extend your arms, flexing at the elbow. Then push back to the starting point. Don't worry if you're having a hard time visualizing this. Imagine a triceps bench press or skullcrusher. It's the exact same concept but, instead of the bar moving, you move under the bar.

Arnold Schwarzenegger: Pumping Cardio

I also did, there was no such word as cardio.

Vote for Best Personal Trainers in the Boston Area - Boston A-List

The Boston A-List is a contest featuring more than 4,601 local businesses competing to be named best. YOUR votes determine the outcome. Voting ends Friday, August 1st

The Ultimate Grip Strength Workout

“Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps,” says Jedd Johnson, strength coach and co-founder of "This translates to better results in the gym."

The Best All Machine Workout

This workout uses a classic bodybuilding  approach: pyramid sets. You start with higher reps and increase the weight slightly each set while reducing reps to gradually warm up the muscles and joints and recruit more and more muscle fibers. No matter how hard you train or how heavy you go, you’re unlikely to get injured, because the machines are stabilizing the load for you. This isn’t always ideal, but it does allow you to push yourself and focus your mind solely on the muscles you want to work without worrying about a freak accident keeping you out of the gym for weeks.

7 Muscle-Building Smoothie Recipes

7 Muscle-Building Smoothie Recipes

The Healthy Side Guide

Your main portion can only get you so far – unhealthy sides, while a delicious way to fill your plate, will wipe out all of that progress. Basically, mayonnaise is your biggest enemy and should be avoided at all costs. Now you’re just left with dry starch; flavorless, carb-ridden starch. Super.

Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?


They still "exist" the band split a while back and they haven't produced anything new outside of some work with other bands, as far as I am aware the singer and the drummer are still trying to keep the band alive. The last thing I saw was "Come on" w/ FUN. I don't actually know, this is all hearsay.

The M&F His & Hers Workout

By training together, which is not always common, couples get to spend a little extra time together. Since one person is usually more into working out than the other, this also allows the less enthusiastic person to share in something that’s very important to the other. Worst-case scenario is that both parties end up getting fitter and leaner. Best case is that they become permanent workout partners.

Pyramid Reprogramming

The traditional method of set progression in the world of bodybuilding/fitness revolves around what is known as “pyramiding.” This simply involves beginning with a lighter weight for higher repetitions and adding some weight/lowering the reps on each successive set. Using the bench press as an example, here is a look at what might be a typical pyramid scheme for a 300 lb. (1-rep max) bench presser:

20 Fittest Foods for Men

19) Olive Oil 119 calories per tbsp Eat 2 tbsp per day Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

Train with Jay Cutler, Episode 5

Hi everyone, my name is Jay Cutler. I started developing a fit physique when I was a teenager, while working for my brother’s concrete business. At 18 I started training. And by 19 I won my first show. Over the years, I’ve won numerous shows and awards, including the most prestigious, Mr. Olympia, four times. At this point in my career, my passion for training has extended beyond myself; and now I love showing other people how to achieve their fitness goals.

NLA for Her Uplift at

It happens to the best of us. There are days where you are feeling a little lazy or just flat out tired. It's time to rid your life of those days where a lack of motivation or sluggishness is preventing you from giving it your all in the gym. Take 1-3 scoops of Uplift for a mentality makeover. 20-30 minutes after Uplift is ingested, an intense rush of energy and focus will overcome you.* There should only be one thing on your mind: Working out harder than you ever have before! Oh and one more thing... This pre-workout actually tastes wonderful!

A Spotlight on Training Frequency

As a result, triceps training will go from a total weekly volume of 13 sets,


While plyometrics are reliant on speed strength, a primary principle that differentiates them from dynamic effort methods is the emphasis on the stretch-shortening cycle at the beginning of each rep. Think of your muscles as a rubber band. Before you can shoot that rubber band at someone, you first have to stretch it. While not a perfect analogy, lengthening muscles deep into an eccentric motion stores potential elastic energy. This is why your first rep on dumbbell bench presses is often the most difficult: You start with the weight in the down position, and that first rep has no elastic energy built up. To apply power in plyometrics, the joint angle is then reversed as quickly as possible.

Father's Day Gift Guide 2014

Even if he’s not flying first class, he can still look the part. This five-piece travel kit features Jack Black’s most versatile products. All-Over Wash can be used on face, hair and body alike, while Jack Black’s signature Beard Lube pulls triple-duty as a pre-shave oil, shave cream and skin conditioner. Double-Duty Face Moisturizer provides hydration and sun protection, while Eye and Lip Balms take care of those crucial details. 10 Style Essentials For Spring>>>

Ask Men's Fitness: What Is Proper Urinal Etiquette?

MF: First of all, don’t stand next to me when there are six other urinals to pee in. It’s called a “buffer zone.” Give me some space to do my business, and I’ll give you yours. Also, if you feel the urge to have a conversation, stifle it. Urinals are a no conversation zone. When a guy hits the john, it’s a two-minute respite from the outside  world. The last thing I want to do is talk about the weather. And do not flush the toilet with your foot. Are you kidding me with that? I get it: You don’t want to touch the damn lever. But your feet are dirtier than your fucking hands. There’s a sink five feet away, so you can wash your hands. Or you can use your elbow or forearm.


Some of us metabolize caffeine quickly, while others are slow metabolizers. How dramatically it affects you, and for how long, will vary person by person. If you're extremely sensitive to caffeine or are prone to anxiety, limit your consumption. This may sound obvious, but it's surprising how many people wonder why they aren't sleeping well while the answer is right in front of them.

5 Food Rules for Fighting Cancer

These new guidelines for fighting cancer are worth paying attention to. Change up your diet accordingly and you could save your own life as a result.

51 7 Must-Have Talks for a Healthy Sex Life
52 Size Secret #8: Leave Your Comfort Zone
53 ANS Performance RITUAL at
54 The Great Fitness Error - Born Fitness
55 2014 Amateur Olympia Europe Videos
56 Pressing Forward
57 20-Minute Workout: Stronger Cardio
58 Building Your Lower Back Strength
60 The Rock Wants You to Join Team Hercules