Simon Sinek: Why Leaders Eat Last
In this in-depth talk, ethnographer and leadership expert Simon Sinek reveals the hidden dynamics that inspire leadership and trust. In biological terms, lea...
Sagittarius Horoscope for Friday, June 20, 2014
Friday, June 20, 2014 - The world seems kinder to you today as your spirit soars with expectations outside of the ordinary. Still, your positive thoughts may be challenged by a flow of surprising twists and turns, which can be difficult if you are too rigid in your thinking. However, the good can become even better if you remain open to the flurry of changes. Remember, it's just not as important to be right as it is to be adaptable to new perspectives. Flexibility is your friend.
Arnold Schwarzenegger Shares His Best Shoulder-Training Tips
As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.
The Ultimate Leg-Training Workout
All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”
Straight Sets for Strength and Size
Settle down, he’s not dead. In fact, I just saw him this morning in my squat rack. In fact, he’s probably immortal. Here’s when you should look for him: Use straight sets in a strength or mass phase of your training. Use them at the top of your workout. Strength, motivation, and coordination are highest then, so you’ll reap the best rewards. When your strength or mass phase is over, return to Circuit/ Superset City. In the meantime, I hear Straight Sets calling you over to the bench press.
John Cena's Sleeve-Busting WWE Arm Routine (WWE)
The WWE superstar and do-gooder shares the arm workout behind his champion guns.
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.
Can Music Help you Lift More Weight?
Have you ever been in the middle of a heavy bench press, headphones in, when your Eminem track fades out only to be replaced by some lovey ballad? If so, then you know that music can, on some level, affect your performance in the gym. That heavy lift that you started with gusto can become a life-and-death struggle without the right tunes.
Healthy Delicious Breakfast: Chocolate Pumpkin Oatmeal
Soak steel-cut oatmeal overnight for a healthier, heartier oatmeal that's a pinch to make in the morning.
4 Easy Tricks to Lift More Weight Instantly
Here’s how it works: before your main lift, quickly expose your muscles to a heavy, non-fatiguing weight for a single set. Before you back squat 250 lbs. for 10 reps, for example, try a heavy set of 2 reps (at around 90% of your 1-rep max). Or you can use a set of heavy kettlebell swings to fire your glutes, activate your hip drive from the bottom, and spike your central nervous system.
This program is based on the use of three exercises (leg extensions, leg presses and hack squats) that directly target the quadriceps with little stress placed on the hamstrings and calves. If your quads are a weakness, you should prioritize them by training them all-out after a rest day, when they are freshest.You can substitute front squats for leg presses, but that may fatigue your hamstrings, glutes and lower back before your quads get enough work. Since any type of squat requires balancing the weight under control and consideration of protecting the back, leg presses can be more effective in keeping full attention on the quads.
What's Your Protein IQ?
Think you know your proteins? Put your knowledge to the test with our protein quiz.
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.
Sharpen Up your Shrug Technique
Using a double-overhand grip at all costs can hold you back in terms of the load you’ll be able to lift, though, so there’s a second school of thought that addresses this problem by having you do heavy shrugs with a deadlift-style alternating grip. Critics of the alternating approach say your back will develop asymmetrically if you do this, but if you simply switch the alignment of your hands with each set, your weekly volume won’t be enough to cause any imbalances.
Win a trip for TWO MLB Games!
Win a trip for TWO MLB Games!
7 Muscles Everyone Ignores
Strengthen it: Attach light to medium resistance tubing to a door hinge, then stand with your left side to it, grasping the handle of the tubing with your right hand. Bend right arm at a 45-degree angle to your side (your elbow is at your hip and your forearm is at a 90-degree angle in a handshake position), then rotate your arm at the elbow, pulling the tubing out towards the right side without pulling your upper arm away from your body— like a door opening on a hinge. Next, stand with your right side towards the door hinge. With your right arm bent at a 45-degree angle next to your side, grasp the handle of the tubing with your right hand and rotate your arm at the elbow, pulling the handle in towards the center of your body. Repeat 10 to 12 times on each side, alternating sides for each set.
5 Muscle Building Mistakes (And How to Make Gains) - Born Fitness
A goal of many lifters is to increase muscle development while simultaneously reducing body fat levels. In an attempt to accelerate fat loss, cardio is frequently ramped up while performing intense resistance training. Adding some aerobic training a muscle-building routine isn’t necessarily a bad thing. Overdoing it, however, certainly is. You see, the signaling pathways for resistance training and aerobic training are contradictory. Some researchers have coined the term “AMPK-PKB switch” whereby aerobic training promotes catabolic processes (AMPK is involved in pathways associated with protein breakdown, which for your sake can be considered “muscle wasting”) and resistance training promotes anabolic processes (PKB is involved in pathways associated with protein synthesis, or for you, “muscle gaining”). While the concept of a “switch” is a bit overly simplistic (most of the evidence points to anabolism and catabolism taking place along a continuum), there is little doubt that concurrent training has the potential to interfere with anabolism and thereby undermine your ability to build muscle.
High/Low Abs Training
Every two-bit trainer who has a website or Facebook page touts a secret formula to building a rock-hard midsection, but I’ve got news for you folks: The principle of muscle confusion is just as critical to carving out your abs as it is to building other bodyparts. So anyone who contends that you should be doing just high reps to chisel your abs or, on the contrary, lower reps as the only way to go has completely missed the boat. The fact is you need to combine both approaches when it comes to abs, utilizing weighted moves that help thicken and build the grooves and valleys that create 3-D abs with bodyweight, and high-rep movements that keep your midsection lean and tight.
Fighter Diet News
Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean
Warning for the Health Obsessed - Born Fitness
We went to Disneyland and I tried to convince her to go into the Haunted Mansion (and failed), and then settled for Mr. Toad’s Wild Ride—which somehow still left her a little terrified. We ate fried foods and what allegedly were chicken skewers (mystery meat would be more accurate), discovered that the “Fast Pass” is really the only way to go for the main attractions, and learned that walking around Disneyland all day is surprisingly tiring. (I can only imagine what it’s like with children.) The day ended as all days should: with an awesome meal (we went to Boa, one of Rach’s favorite steak restaurants), watched the sun set over the ocean, and then ate ice cream.
What is the Best Protein Powder? - Born Fitness
At the end of the day, worrying about the speed of digestion or any special properties of the various protein powders is an exercise in nit-pickery. Protein powders are meant to be a quick and easy solution for more protein, and all powders fit that criteria (although you saw our thoughts on meat powder). Your primary goal should be to eat as much protein as possible from whole food sources, and then meet your protein goals by using the supplements that work best for you to fill the gaps. Whether that means choosing convenience and taste (whey), cooking (casein), allergies (pea and rice, or egg protein), or cost (soy), there’s nothing magical about powders but each can serve a purpose and help.
The Illusion of the Great Workout - Born Fitness
It might upset some, but understanding human psychology and the “fun” factor of fitness is something that must be considered. The majority of people don’t inherently love exercise. If I trusted a coach and they told me to do just 2 exercises to achieve a goal, I’d do it. That’s the point of hiring an expert. You use them to help you achieve your goals. You should feel free to question everything , but you need to trust them at some level.
Four Old-Fashioned Ways to Meet Women (That Actually Work)
Savoy to cover the other side: old-fashioned rules for meeting and attracting women that still work today. Because sometimes you’re not online, or don’t have your phone, or there just happens to be a gorgeous woman walking by, and if you don’t have some “old school” game, you’re going to miss your chance.
The Complete M&F Beginner's Training Guide
In the realm of fitness, three-month programs dominate the landscape. You’ve even seen plenty of them in this magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessary take eight or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump where so many fail and give up, and set the stage for a lifetime of gains. Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now.
The Dent - Born Fitness
I talk all the time with my online clients who struggle with health and fitness about how we beat ourselves up for past failures. We are all our harshest critics. At times it’s good because it propels us forward. But there’s a line we cross where self-criticism becomes harmful. We don’t allow ourselves to see a better version because the prior mistakes cast a permanent shadow. Sometimes it progresses to the point where we are incapable of seeing our own success, but always dwell and magnify failure.
5 Best Power Moves for Every Body Part
You may be wondering, Why would anyone want to train solely for power? The answer lies in the research: Various studies in exercise science have shown that the more power you possess, the stronger you’ll be when it comes time to put some real weight on the bar, as power and strength go hand in hand. And the stronger you are for a one-rep max lift (1RM), typically the stronger you’ll be for an 8- or 10-rep max. This, of course, translates directly to muscle growth. That said, the following five exercises are the best in the business for maximizing muscular power, which will in turn boost strength and size. Now who said power training was counterintuitive?
How Chris Pratt Dropped 60 Pounds in Six Months
Later, Pratt, who turns 35 on Saturday, sent ripples through Hollywood when he posted a shirtless selfie on Instagram last year, showing off a chiseled frame and six-pack abs with a caption that read: “Six months no beer. #GOTG Kinda douchy to post this but my brother made me.” Pratt’s brother helped him land the lead role of Star-Lord with that photo. The Best Celebrity Shirtless Selfies>>>
The Great Pyramids of Arnold
Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.
Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness
Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.
Fat-Free Mass Gains
One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.
The 6 Leanest Cuts of Meat
Build more muscle while keeping your bodyfat on the low.
The M&F “GFH” Diet
Get freakin’ huge with (more) of the right food and supps at the right times to drastically accelerate muscle growth.
8 Ways to Burn More Fat
Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.
Blood Shred: Joe Manganiello’s Werewolf Workout
“In the book, I talk a lot about the mental aspect of training ,” he says. “A lot of people don’t understand how mental it is. Anybody can pick up a weight and do a weightlifting movement. It’s easy. The physical isn’t really what it’s about—it’s the mental side that holds people back from achieving their goals. As a discipline, I relate weight training to a samurai who studies calligraphy—the calligraphy becomes a hobby that unlocks the technique of sword fighting. There are so many similarities between the two. For me, training [impacts] my acting, but it also trains me for life. It’s training me to be present in each moment, to be present in each rep and stay in the workout. It’s about making each rep better than the last all the way through the workout. And once you get to the end, those are the reps that really count. Those are the money reps.”
Bodybuilding Protein Alternatives
Any of us who've put an ounce of thought into the process of growing and maintaining our muscles have also downed more than our fair share of poultry, beef, eggs and tuna and for many, the routine has gotten a tad bit tiresome by now. Sure, the majority of you eat to live (or better put, " eat to get jacked "), but variety is the spice of life, and who doesn't enjoy a little extra flavoring now and then?
BSN AMINOx at Bodybuilding.com
Directions For AMINOx: As a dietary supplement, mix 1 level scoop with 6-8 oz. of cold water or any beverage of your choice before, during or after your workout. For best results consume at least 2 servings per day. To maximize the effects of AMINOx™ consume 120 oz. of water per day and a diet that is rich in protein and carbohydrates. Your body chemistry and weight will determine how long it takes to experience the effect of AMINOx™. AMINOx™ begins to induce its maximum effects in weeks 3-12. After 12 weeks of use, discontinue for at least 4 weeks.
Tired of choking down bland chicken, rice, and vegetables, or blowing your entire diet on meals drenched in full-fat condiments and sauces? Healthy doesn't have to mean tasteless. Rev up the flavor of any dull dish while boosting health benefits and sticking to your macros by adding in heart-healthy spices. The next time you prep a week of clean meals, don't skimp on the spice. Use these recommendations to please your palate while staying on track.
Four Ways to Grill Great Corn
To grill great corn, first remove the husks and silk, and then soak the cobs in cold water for 20 minutes. (This helps the corn retain moisture while it’s being cooked.) Brush or spray the cobs with olive oil, add any extras, then place on the grill over medium heat. Cook for 10–15 minutes, turning every 5 minutes, until the kernels are tender and golden-brown spots begin to appear.
Must-See Event: Glory 17
In the co-headline event Andy Ristie (41-4-1, 21 KOs) takes on Ky Hollenbeck (46-3, 23 KOs) in a crossroads fight in the lightweight division. Ristie is coming into the fight having lost his Glory Lightweight Title last time out against Davit Kiria, when he gassed out and was stopped in the fifth round. Hollenback is entering the fray on the back of two big wins over Albert Kraus and Warren Stevelmans. Both men are well aware that a shot at Kiria is the likely prize for the victor. Expect sparks to fly. Check out the fight preview.
Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes - Born Fitness
Adam, these taste fantastic! I used regular peanut butter instead of chocolate, though. And, the egg whites made the batter too thin (probably because they were liquid not whole), so I made protein crepes. I threw on some thawed organic strawberries and a little whipped cream for good measure. This one’s going in the “keep” pile!
"One of my greatest strengths as a martial artist is the mental focus I've developed," says Joe. "I have a very strong, focused mind and I'm good at managing and separating my life stress, work stress, and my training. I keep my work problems and stress at work. When I'm there, I don't think about my training or fighting at all. Even the stress of a title fight, I just don't have time to think about that at work. I'm really focused on my job. But when I'm at the gym, my mind is completely focused on my training and nothing else."
Take it Outside for Better Pumps
Scientists at the University of Edinburgh discovered that sunlight enhances nitric oxide (NO) production. During the research, dermatologists studied the blood pressure of 24 volunteers under UV and heat lamps. In one session, the volunteers were exposed to both UV rays and the heat of the lamps. In the other, the UV rays were blocked so that only the heat afected the skin. The results showed that blood pressure dropped significantly for an hour afer exposure to UV rays, but not afer the heat-only sessions. Scientists said that this suggested it was the sun’s UV rays that brought health benefits, which were thought to be accompanied by increases in NO production. The volunteers’ vitamin D levels remained unafected in both sessions. The researchers suspected that nitric oxide, a chemical transmitter stored in huge reserves in the skin, can be released by UV light, to great benefit for blood pressure and the cardiovascular system.
Arnold Schwarzenegger: Dead on Target
Arnold Schwarzenegger: Dead on Target
The Best All Machine Workout
2A. SHOULDER PRESS Sets: 3 Reps: 12, 10, 8 Rest: 60 sec. Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.
Chest and Back: Mini Circuit Hell
This chest-and-back-focused workout gives you an emergency makeover for these two showtime muscle groups while also burning tons of calories during and after your workout. Your biceps and triceps get worked peripherally, so the result is a tighter-looking upper body that you can put on display with pride.
4X Mr. Olympia Jay Cutler Trains Back
4X Mr. Olympia Jay Cutler Trains Back
Big Ramy at the 2014 NPC Dennis James Classic
Mamdouh "Big Ramy" Elssbiay guest posing at the first-ever 2014 NPC Dennis James Classic.