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Skinny fat

Pauline explains term

Fitness photo scams

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

One leg squat

Pauline Nordin, founder of Fighter Diet & Live Life Lean shows her favorite stretching moves

Hardcore in America 2004


BioLayne Video Log 27- How to Get Sponsored

This week's topic is not super important or life changing but it's a question I nonetheless come across quite a bit. Hopefully this information will help you...

Juggernaut European Clinic Tour

Brandon Lilly and Chad Wesley Smith are coming to Ireland and England to help you improve your powerlifting technique, programming and mindset from two of ...

Father & Son Workout Inspiration [STRONG Enough to Carry My Family]

http://UndergroundStrength.TV - Underground Strength Insider Newsletter Sign Up & FREE Training Course UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HE...

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Sagittarius Horoscope for Tuesday, June 24, 2014

Tuesday, June 24, 2014 - Others look to you to be the life of the party and, fortunately, you're more than willing to fulfill their expectations. You're not eager to slow down and relax today, but overdoing the play can be exhausting. Enjoyment is not an all-or-nothing proposition; you can adjust the magnitude of your experience now. Let the good times roll, but keep your hand on the volume control. Setting a sustainable pace allows your fun to last a lot longer.

Smith Machine Trap Training

There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. if you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it helps build thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

Techniques for Building Bigger Forearms and Calves

Load a barbell, or barbells, with your 12RM for wrist curls and extensions, being careful to select a weight for each that brings about muscle failure at 12 reps. After completing a set of 12 wrist curls, immediately flip your grip and start a set of wrist extensions. Repeat this sequence three more times, resting 60-90 seconds between each superset. On the fourth and final superset, once you can no longer complete a full rep of the wrist curl with good form, begin pumping through as many short, or partial reps as you can before switching to wrist extensions and repeating the process.

Power Bodybuilding: Armed to the Teeth

When I first started out, I was guilty of both. I’ve since learned that heavy weight is the surest path to muscle growth, and that a pump, in and of itself, is useless without muscle stress. You need to remember that the biceps and triceps are small muscles; they don’t require the same training volume that your legs, chest, and back do. This is especially true if you do heavy workouts for the squat, bench, and deadlift—like the power bodybuilding workouts I’ve provided in past issues. The biceps get a lot of secondary work when you’re doing a heavy back workout, and the triceps get plenty when you’re benching and overhead pressing.

Independent Analysis on Supplements & Nutrition

We are an independent organization that presents un-biased research on supplements and nutrition. We currently have over 33000 references to scientific papers. Learn more about us and how we are different .

Common Creatine Questions and Answers

Creatine is one of the most popular muscle building supplements out there, but there are a lot of questions about it. We went ahead and asked the team at

7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

6-Week Fat Blast

To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that  abs are made in the kitchen , which is true - you can lose fat and not even pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (alternating between Workout A and Workout B) with 2 days of cardio and 2 days off.

Med Ball Ab Blast

The ab workout below should be performed at least once a week. It’s best to work your way through it with the help of a partner, but it’s possible to perform variations of the catch-and-throw exercises against a wall, if necessary. To properly execute the around-the-world catch and throw, assume the top position of a crunch, with your upper torso at approximately a 45-degree angle to the floor, and tension in your abs. Have your partner move from side to side, lightly tossing you the ball as you statically hold your position, catch the ball and throw it back.

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.

Rookie Mistakes: The Overhead Press

MISTAKE 3: YOU'RE PUSH-PRESSING INSTEAD OF STRICT-PRESSING The standing press is a great way to improve absolute strength—as long as you don’t cheat. The push press involves a drive from the lower body to transfer more force into the bar, allowing you to move more weight overhead. Although it’s an explosive move, push-pressing too frequently won’t improve your standing press numbers and it won’t target your shoulders as much. Check your ego at the door and lower the weight by 15% so that you can strict-press with no help from the lower body to transfer forces.


Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc.  All rights reserved.

Ask Men's Fitness: Will More Protein Help Me Build More Muscle?

MF: Only up to a point. Protein is the main ingredient in muscle fiber, but it’s only one part of a complex system of nutritional, hormonal, and mechanical requirements that need to be balanced in order for muscles to grow bigger and stronger. More protein in lieu of hard training, optimal sleep, and sufficient calories and micronutrients won’t lead to results.  The Men’s Fitness Food Pyramid that I helped design with several nutrition experts calls for daily consumption of 1–1.5 grams of protein per pound of your body weight. This holds true whether your goal is muscle gain or fat loss.

Pauline's Fat Loss Pak

Fighter Diet Fat Loss by Mind Power: Ways to Win Over Your Mind So you want a ripped physique? No one said it would be easy. It takes a lot of discipline and dedication. It’s not just about gym time; it’s about what foods you put into your body. Having the mental discipline to make the right food choices time and time again is what this book is all about. Are you doing great with your workouts, but not seeing great results? Then take a look at your diet – no REALLY take a look at what you are eating every day. Are you cheating? If so, Fat Loss by Mind Power is here to help you get in the right mindset to stop that cheating. Want to know why you want to cheat? Pauline explains that here. Once you understand that, you can set yourself up mentally to avoid cheating. Here are some key el

#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!

One of the Fastest Ways to Get Ripped

First popularized
 in the 1970s and 
’80s by competitive bodybuilders, “carb cycling” is one of the simplest and fastest ways to get ripped while maintaining lean muscle mass. “It just makes sense,” says nutritionist and IFBB pro bodybuilder Shelby Starnes. “You need more carbs on heavy training days, and fewer on light or rest days.” The United States Department of Agriculture recommends that adults consume 45–65% of their total caloric intake in the form of carbohydrates. However, by simply adjusting the proportions of carbs you eat from day to day—cutting them on rest days and ramping them up on days when you work out—you can yield electrifying fat-loss and muscle-building results.

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.

Kai Greene Trains Before Guest Posing

The Predator gets in a full body workout and practices posing before guest posing in Pittsburgh.

Strength and Wellness Align at Total Health Systems

About the Author Aaron Lundgaard, DC, MUAC, CSCS graduated from Michigan State University with a Bachelor of Science in Medical Technology, where he was an honors student and varsity football athlete. He continued his education at the National University of Health Sciences, receiving a Bachelor’s Degree in Human Biology and graduating Magna Cum Laude with his professional degree as a Doctor of Chiropractic. During his schooling, he received a fellowship in biochemistry, which included a position as faculty to teach clinical biochemistry. Dr. Lundgaard has also done continuing education and special certification courses in his post-graduate studies, including becoming a Certified Strength and Conditioning Specialist (CSCS) with the NSCA (National Strength and Conditioning Association). Dr. Lundgaard is the Director of Clinical Services at Total Health Systems, P.C. in Macomb County, MI. He has been in this role since 2003. In this capacity he is the director of all staffing and clinical aspects of the practice, including medical services, chiropractic, physical therapy, massage therapy, nutrition, fitness and personal wellness programs.

Japanese Abs Commercial Turns Terrible Injuries into Hilarious Crunches

There's never a dull moment with ads from our neighbors overseas, and this one shows that even misfortune can produce a shredded six-pack.


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.


Pauline Nordin, creator of NBC’s “The Butt Bible," the DVD that outsold Jillian Michaels on Exercise TV, announced today that she is launching a new program called Live Life Lean. Live Life Lean is a fitness app that will be powered by Nordin’s wildly successful Fighter Diet. The ultimate goal of the new app is to defatten America by giving users weight management tools and professional fitness advice. The app is scheduled for release August 5, 2014 and will be available on the App Store.

Fighter Diet News

Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean

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.

The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

What's Your Protein IQ?

Think you know your proteins? Put your knowledge to the test with our protein quiz.

4 Ways To Make Any Program Work - Juggernaut Training Systems

There is constant debate about what program is best, Cube Method, Westside, Juggernaut Method, 5/3/1, the list goes on. All of these programs have their merit, all have their shortcomings, but there are undeniably successful lifters using a wide array of training styles and getting stronger all the time. So what does that mean? Does the program not matter? How can people get strong using such wildly different training styles?

HOLY SH*T! It's the Healthiest Protein Cereal in the World! - Protein Pow

Before you get upset about the title of this post, email to ask me where my sense of decency has gone, spit out your coffee, and/or start angrily googling “how to add parental controls to blogs,” let me explain. This recipe was inspired by Holy Crap! – a Canadian cereal that is made up of hemp hearts, chia seeds, buckwheat and dried fruit. It markets itself as being “the world’s most amazing breakfast cereal[s]” and, though I’ve never tried it, I think it’s great. I was taken in by its ingredients! After all, it’s hard to argue against hemp hearts, chias, and buckwheat – all being wonderseeds rich in protein, fiber, aminos, and omega 3s. But two things made me go hm-hm-hm: the fact that Holy Crap! could be higher in protein (per 28 grams, it has 6 grams of protein, 6 of fat, and 12 of carbs) and, also, the fact that because I’m in England I can’t get it. So I set out to create my own version of the cereal, adding some kaPOW and tweaking a few of its ingredients to create a superior – and much cheaper – cereal that I could munch on the daily.

Build More Muscle: 5 Ways to Sleep Stronger

Lifting a bunch of weight doesn’t guarantee  broad shoulders , flat abs, and powerful legs. That’s because hard training is merely the stress that forces your body to grow bigger and stronger. In fact, too much exercise without proper recovery can deter muscle gains.

Born Fitness Newsletter - Born Fitness

Magazines and fitness brands constantly go to me for information. So if you want to cut out the middle man and receive unfiltered information with no ads, then signup up below for my newsletter. You’ll discover:

Incline Cable Flye for a Stronger Chest

We know. The cable crossover station is crowded! Then, when it does open up, you have precious little time before people start asking to work in. That probably explains why you’re always doing the same exercises over and over—a high crossover and a low crossover .

8 Clues Your Personal Trainer is a Tool

If your trainer wears dog tags and camouflage, but has never actually served any time in the armed forces, you have a problem. I know there's this whole boot camp/drill sergeant theme that trainers think is really catchy, but it's not, it's just embarrassing. It shames us all. And if you HAVE actually served time in the military, then what are you thinking? Don't desecrate the honor of your uniform by wearing it while screaming at housewives to do more burpees. When you go to your attorney's office is he dressed up like John Adams, powdered wig and all? God, I hope not. Is there any call for your trainer to wear a costume to work? Sir, no sir!

4 Must Have Supplements for Physique Building

Taking a green food supplement will help you reduce the nutritional deficiencies that occur with any amount of hard training. Most physique athletes and don't eat enough veggies. So how can we make up for this? Consume a whole food-based supplement that provides an array of vitamins, minerals, phytonutrients, plant enzymes and other plant nutrients that the body thrives on. They are your insurance policy for making sure you consume suitable amounts of nutrient on days when you don't eat the recommended 5-10 servings of veggies. Any one of the following will do.

Men's Fitness

I wrote customer support late Friday night after I couldn't see my back issues. They got back to me immediately and let me know that back issues will be available this week. Awesome to hear back so quickly otherwise digging the new updated app!


Strength In Numbers: 10 Strong States

Strongman-style training is more hip than ever, but as any strongman or woman will tell you, you've got to compete to understand it. The Iowa Games have been going strong since 1987, taking place in the parking lot of Jack Trice Stadium at Iowa State University in the heat of July. This year, the event expands to offer weight classes for women and master's division (40 and over) athletes, so everyone has the opportunity to be tested in classic events like the farmer's walk, tire flip, vehicle pull, and overhead press. It's also an event where children, senior citizens, and weekend athletes can get a taste of the thrill of strongman events.

60 Seconds to Fit: Episode 3

60 Seconds to Fit: Episode 3

Jack Up Your Traditional Stir Fry with this Chicken Si Ew Recipe

Stir fry your chicken for about three minutes. Cover it with a lid in order to help it cook and to develop a good sear. (If you get too much liquid in your pan, go ahead and drain it off. We’ll be adding stir fry sauce shortly). Add in your vegetables and stir fry for an additional minute. This is really a pretty short time since you want your broccoli and mushrooms to be very crisp.

Size Secret #5: Neurological Overload Set

BEN PAKULSKI: “Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the final set of a given exercise — usually for each exercise in a workout — I perform four consecutive drop sets in 20% increments and try to knock off at least 5–6 reps with each weight. I find this to be a great way to overload the muscle, as well as overload the nervous system to force adaptation.

Roelly Winklaar Blasts Legs

Roelly Winklaar proves why he's called "The Beast", as he blasts through an intense leg workout with no rest periods between sets, preparing for the 2014 IFBB Wings of Strength Chicago Pro.

BSN Nitrix 2.0 at

NITRIX® 2.0 is the latest advancement in concentrated nitric oxide precursor formulas, designed to support pumps, endurance and performance. The key to the all-new redesigned NITRIX® 2.0 formula is the inclusion of 3 grams of the amino acid L-citrulline, a precursor to nitric oxide, setting NITRIX® 2.0 apart and once again demonstrating BSN®'s relentless devotion to innovation and moving the world of supplementation forward.

Officially a member of the #SHREDZARMY

SHREDZ® Supplements Copyright © 2014. All Rights Reserved.

Build Mass With Squats and Milk

There are several versions of 20-rep squat workouts. Each workout would start with a basic warm-up followed by the heavy set of 20-rep squats immediately followed by 20 pull-overs to expand the rib cage and to add size to the chest. Some rules on the squat are as such: squat as deep as possible for maximal range of motion (try to touch your hamstrings on your calves) and lifting belts are not allowed. Remember, half-reps will only get you half the results. It might be obvious for some, but back squats are recommended as more weight can be used. Also, the bar can "rest" on your back between reps.

A Spotlight on Training Frequency

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

4 Ways To Make Any Program Work - Juggernaut Training Systems

There is constant debate about what program is best, Cube Method, Westside, Juggernaut Method, 5/3/1, the list goes on. All of these programs have their merit, all have their shortcomings, but there are undeniably successful lifters using a wide array of training styles and getting stronger all the time. So what does that mean? Does the program not matter? How can people get strong using such wildly different training styles?

Get Ripped Like Trey Songz: Music Video Workout

Trey Songz is already a pro in the recording studio, but he's also out to prove he's got some skills in the gym. Check out how he trained for his ''Na Na'' music video and implement some of his moves into your regimen!

Did Luis Suarez Just Bite Giorgio Chiellini?

The Liverpool player has bitten opponents in the past, once while he was playing in Holland and another while in the Premier League in April 2013, and this Vine does not make for good viewing if you support Le Celeste. Here is what looks like another moment of madness as Suarez seems to take a bite out of Italian defender Giorgio Chiellini's shoulder:

Built to the HIlt

Josh Bryant is a speed, strength, and conditioning coach, who trains some of the strongest and most muscular athletes in the world in person at Metroflex Gym in Arlington, Texas, and via the Internet. Along with receiving certifications from the International Sports Sciences Association in fitness training, nutrition, and conditioning, Josh was recently awarded the prestigious title of Master of Fitness (MFS) by the ISSA. He also has a Master’s degree in Exercise Science.

Steve's Log- Tuesday June 24th, 2014

Today is our squat day so Don, Corey and I set up some bands to the bar and got ready to do some speed work. The rep scheme we decided on was 6 sets of 3 reps but I wanted to really emphasize speed so I decided that I would add some incentive to go fast and decided to time our triples with a stop watch. You would be surprised how fast you can bang out three reps when you are trying to beat your own and your partner’s best time on each set. We did our first set with no timer and timed the next five sets. Our times looked something like this:

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54 MuscleTech Platinum 100% Casein at
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57 Vegas casinos pull title odds due to LeBron
58 FLEX July Issue: Sneak Peek!
59 Arm Annihilation: Straight-Up Arms Workout
60 Important Lessons I've Learned About Money & Life - Zach Even-Esh
61 VPX Presents: Rhode to Olympia
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63 Chris Pratt: Ready to Go Galactic
64 Fifteen Simple Strategies for Kicking Stress
65 Hand Spacing Q & A
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