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1
Sagittarius Horoscope for Saturday, June 7, 2014

Saturday, June 7, 2014 - Normally, you prefer to dance around a tricky interaction or an unpleasant feeling with a laugh, but today you're ready to sink into the twilight zone of your passions. Mischievous Mercury is pulling you into unfamiliar waters as it turns retrograde in your 8th House of Deep Sharing. However, the messenger planet is in emotionally protective Cancer, encouraging you to explore your own subconscious world without talking about it every step of the way. You cannot rush this journey; the timing will unfold according to a plan greater than yours.

2
FDX2 Build Muscle Burn Fat (Athlete)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I say...lol.. I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with ya...lol Anyways, i cannot stress how great all your stuff are! I

3
9 Mindset Mantras for More Muscle

Most of us tend to look for external solutions to our bodybuilding problems. But did you ever stop and think that the true key to progress might lie somewhere within yourself ? Do you realize that the most powerful computer known to man is not sitting on your desk, but is stuck right between your ears, and smack inside your skull. I am talking about your brain, but more specifically, your MIND. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter,” is real.

4
How Much Protein, Carbohydrate and Fat Do You Need?

A: Normally, when you think about building muscle , you think protein. But Mike Francois, past winner of the Arnold Classic, knows that shouldn't be the only thing on your plate. Mass-building requires energy, through high carbohydrate intake. "To gain mass , you have to ensure you're getting enough protein to rebuild muscle tissue damaged through training, but you also have to eat a lot of carbohydrates because gaining size requires you to fill your muscles with glycogen," he says.

5
Bare Necessities for a Better Physique

No matter your goal—getting lean or healthy—you need these foods on your grocery list.

6
The Go Small to Get Big Arm Workout

Take a look at the workout charts below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

7
8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

8
The 7% Body-Fat Diet

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

9
10 Ways to Lose Muscle

6.YOU ONLY EAT SPORADICALLY It’s true: Eating infrequently is nearly as bad as not eating at all. When you go more than three hours without food, your metabolism slows significantly.When that happens, every time you do get a meal, there’s a good chance that a large percentage of it will be stored as fat. Why? Blame your body. Without food, it slips back into starvation mode and starts to think it needs to hold on to every calorie it can get.

10
FD Fat Loss By Mind Power (Athlete)

"Hi Pauline & Fighter Diet As an IFBB Professional Figure Athlete, it goes without saying that getting and staying lean is my job.  My livelihood depends on my physical condition and maintaining a low body fat.  I am, however,  a normal person just like everyone else that battles with overcoming my desire to eat poorly.  I am also interested in finding out how other people are successful with obtaining and maintaining a fit physique.  I personally struggle with the mental obstacles that come into play while dieting just like everyone else.  I had some interaction with Pauline Nordin via email and I asked her how she overcomes her own personal obstacles to maintain her year round lean physique.  She sent me over a copy of her Ebook: Fat Loss By Mind Power. I was very excited!  I

11
Watch this motherly black cat calm down this infant in the cutest way possible

NO POLITICS. THIS IS COOL>>>>Watch this motherly black cat calm down this infant in the cutest way possible rare.us/story/watch-th… via @Rare

12
Four Simple Steps to Building a Better Workout Plan

Setting your New Year’s resolution to get in better shape? Well, one set of bench presses won't have you looking like Arnold in his prime, and you won't be Usain Bolt after one sprint workout . Getting in shape and performing better takes a plan, but more important, consistency. However, history and research has shown us that most memberships only get used for the first month or two. Why? Because "fitness" isn't immediately gratifying. But, if you don't want to be another person throwing in the towel too soon, here’s a four-step plan to stay consistent and build a better body.

13
Perfect Timing: The Best Watch for Every Occasion

The last time a timepiece was created for the sole purpose of watching the hours pass by, it cast a shadow from the sun. Today, the watch on your wrist is considered just as much a reflection of your personal style as the shoes on your feet or the tie around your neck. “They say something about who you are,” says Michael Gordon, a watch expert and the store director of Tourneau TimeMachine in New York City. To ensure time is always on your side, we asked Gordon to take us through his top picks in each category.

14
How To: Pull-Up

To craft his legendary back, Arnold Schwarzenegger relied heavily on an exercise that didn’t even require dumbbells or a barbell. Pull-ups, or chins, were a potent weapon in his training arsenal — one that engages the back from the outer edges all the way in through the muscles at its center. Employing different grip widths on the bar, Schwarzenegger would stimulate his back in a variety of ways, sometimes just setting a goal of 50 total reps and taking as many sets as needed to hit that target. Try this simple yet potent exercise for yourself, and you’ll find its versatility an asset no matter how you may integrate it into your back attack.

15
The Shakedown Episode 5: Pineapple Green Shake

Another unique protein shake recipe to add to your arsenal. Load up on fiber and vitamins with this green pineapple shake.

16
5 Good Things To Know About Peanut Butter

3 . The classic PB&J is off-limits except during mass-gain periods (or cheat days) because combining fat and carbs isn’t ideal. It’s best to eat peanut butter with low-carb foods. Try another childhood favorite, ants on a log: Spread peanut butter on a celery stalk and sprinkle with a few raisins.

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8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

18
How Boozing Affects Muscle Building

We get it: Sometimes you need a stiff drink . But before you belly up to the bar, keep in mind that boozing it up may undo that hard work you put in at the gym. Research reveals that alcohol can interfere with your muscle growth, as well as slow your post-exercise recovery process. So how can you enjoy that bourbon or brew—without contributing to a beer belly? Get the facts on how booze can impact your build. The 14 Worst Things You Can Do for Your Body>>>

19
How to Eat Right on the Road

The unfortunate truth is that when you’re traveling it’s much easier to get your hands on crap than it is on healthy food. For the guy who travels now and then, it’s a pretty easy work-around. For the guy who travels constantly, eating healthy on the go can feel like a high-wire act. That said, there are a lot of simple things you can do to maintain a healthy, lean physique . Easy options include dropping the fries or bread and doubling your veggies, adding a salad to whatever you’re eating to help fill you up faster, or replacing your soda with a lowfat milk. On top of that, I’ve added a list of common foods that you can eat (in moderation) without fear of damaging your physique. Stick with these options, and you’ll avoid the worst of what’s out there.

20
Intermittently Wrong

When I tried IF, I’d been training one or two days per week because of time constraints. I used carb back-loading adjusted to my training schedule to maintain my weight and strength. At 220 pounds, I had 6% body fat as tested by a water tank—a level that most of my noncompeting clients hold comfortably year-round with carb back-loading (with an application of Carb Nite to get there). I’d wake up, have coffee, then run through the rest of the day without food—and, for the most part, without hunger. At about 7 p.m., I re-fed like nobody’s business. For the first week, my workouts felt great, my skin tightened slightly, and no aspect of the diet was a challenge. Six weeks in, however, it was time to stop. Despite being easy and convenient, my body wasn’t coping well to IF’s demands. People told me I looked “small.” Not bad, mind you— just small. I lost 18 pounds, but I was neither ripped nor shredded. Instead, I was flat, and my skin felt loose. My abs disappeared, I felt like crap, and my strength decreased with each workout after the first week. I’d clearly lost lean mass during my IF trial.

21
Continuous Tension Means More Muscle

Follow the Lift Doctor's prescription for improving your workout performance and results in the gym.

22
Super [Set] Man

Ever the student, Arnold continually honed his skills, applying the same rigorous discipline to his gym work as he later would to his film and political careers. Just as important, he was fearless (another common Schwarzenegger theme) in his training. While many of his bodybuilding peers were content to follow the staid dictums that had been laid out decades earlier with blind obedience, Arnold always looked for ways to up the intensity. During the early to mid-1960s, at the start of his competitive career, he followed a rudimentary training plan that had been designed for him by the elder bodybuilders at the gym in Austria where he first trained. The routine was basic and sound enough, but not the kind that would turn a small-town Austrian kid into a world-class success. As his own development surpassed that of his mentors, Arnold realized that without finding ways to increase the intensity of his workouts he’d probably end his career being known only for having won the Mr. Europe title.

23
Apple Reveals "HealthKit" Hub

And the answer: Exactly. HealthKit isn't just an app, but a hub. One neat thing about it is that it will sync with the health and fitness devices you already have, and if you're info is scattered across many devices and apps, HealthKit will put them all in one place. Apple has already partnered with Nike in this regard, and undoubtedly more alliances are coming. The other neat thing about HealthKit is that Apple is partnering with the Mayo Clinic and will send your info to them - if your vitals or blood glucose levels are in trouble, they'll know and assist you.

24
Power Up Your Protein Powder

With a variety of protein powders, RTDs, and bars on the market, it’s easy to get your protein fix in a hurry. But there’s more to building muscle and staying lean than just protein and calorie counts, and there’s a lot more you need to pay attention to if you want to be healthy.

25
10 Ways To Burn Fat And Keep It Off For Good

10 Ways To Burn Fat And Keep It Off For Good

26
http://www.bodybuilding.com/fun/10-tips-for-a-successful-transformation.html?mcid=twit02060614

Give your body ample time to recover both in between sets and out of the gym. Don't train sore muscles or push yourself until you drop to your knees. As your transformation moves forward, you'll start to get a feel for what your body needs. You will find that after a day off your body will be stronger and your workout will improve. You will notice a difference in intensity between 30-second rests and 90-second rests. The new transformer tends to be zealous, experiments with a variety of training modalities and pushes him or herself to oblivion with eight workouts every week, three hours every day. This rush to fitness wears you out.

27
Big Ramy at the 2014 NPC Dennis James Classic

Mamdouh "Big Ramy" Elssbiay guest posing at the first-ever 2014 NPC Dennis James Classic.

28
The Best Upper Body Workout

DIRECTIONS  The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.

29
How to Recover from 6 Relationship Screwups

5) You forgot to “Clear History”: For most guys, porn is simply a reality. (And it’s about to get even more real, as some leading online porn auteurs begin to make the transition to 4K Ultra HD equipment. Just saying.) But if your spouse catches you—ahem—clearing your cache at the computer, she’s probably going to wonder why she’s not enough for you. “Unless it’s an unhealthy addiction, porn can offer guys a quick and uncomplicated way to relax,” Meyers says. To persuade her that she’s not competing with the screen for your affection, prepare for a thorough tongue-lashing—and I’m not talking about a yelling match. Hey, you must’ve learned a new trick or two from the Interwebs—it’s time to show her.

30
Top 5 Chests of the 1970's

1. FRANCO COLUMBO : The most remarkable thing about Columbu’s pecs was the cleft between the upper and lower sections, which made it seem as if his outrageously developed upper pecs were completely different muscles (they’re not). The second most remarkable thing was their dimensions from side to side and top to bottom. The Sardinian stood only 5'5", but his pecs would’ve been at home on 6'5" Ferrigno. The breadth of Columbu’s pecs was a genetic gift aided by his wide clavicles, but their thickness came from thousands of sets on flat and incline benches. At under 200 pounds, the former powerlifter and two-time Mr. O (1976, 1981) bench pressed 525, and his frequent chest workouts emphasized the barbell basics. He credits barbell bench presses and barbell incline presses for building what may have been the best chest ever.

31
http://www.bodybuilding.com/fun/fitstagram-vol-16-15-athletes-you-should-follow-on-instagram.html?mcid=twit01060614

I get what you're saying BigJax21 and I understand your frustration, but here's the thing (and I'm going to be frank here). What & who do you think pays for Bodybuilding.com? Two things: store sales & advertising $. Point bank. So if you want the free information, articles and tools at hand, you've got to just let the things you don't like slide and try to understand the business side here. As someone with a lot of Online Marketing, PR & Social Media experience, I understand why they HAVE to now appease a broader audience of people and why they HAVE to develop a leading footprint across various social media sites - specifically Facebook & Instagram (if I were there advisor, I'd tell them to do the same thing). If they don't, they WILL fall behind...like it or not. That being said, I agree that they could re-amp up the scientific/hard core side of things, but all of that effort takes more time/more money. Like any other business, they have kinks to work out but I, for one, am behind them every step of the way. I also agree with Naninja - check out a group that might be more suited to your style.

32
Fighter Diet Whey at Bodybuilding.com

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.

33
What You Need to Know About H2O

1) Weight Loss A few years ago Michael Boschmann, M.D., and colleagues from Berlin's Franz-Volhard Clinical Research Center found that after drinking about 17 ounces of water, the metabolic rates of the study's participants increased by 30%. And the researchers estimated that if a person increases his water consumption by 1.5 liters (51 ounces) a day, he would burn an extra 17,400 calories per year. That's about five pounds just from drinking more water. Additionally, a study by Dr. Brenda Davy, an associate professor at Virginia Tech, found that people who drank water before a meal consumed an average of 75 fewer calories at that meal.

34
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.

35
The Power of 8 Hours of Sleep

The sleep-testosterone connection becomes that much more important as you age. In a study published in Sleep , testosterone was measured in 12 healthy, non-smoking men between the ages of 64 and 74. Their blood was drawn in the morning, and researchers recorded how many hours per night the men slept, which varied from 4.5 to 7.5 per 24 hours. It was found that the longer the men slept, the more testosterone there was circulating in their blood. Interestingly, the men who slept the least had a testosterone level of 200 to 300 ng/dL, which is fairly normal for this age range, but on the low end. However, the men who slept the most had a testosterone level twice as high (500 to 700 ng/dL), which is more than expected for men of that age.

36
http://i.instagram.com/p/o9Ra_HCWvt/

37
8 Boredom-Busting Smoothie Recipes

Strawberries and frozen banana—again? Power out of a smoothie slump by blending new ingredients, like hemp seeds, winter squash, and dried figs, into a health-boosting beverage your taste buds will love.

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http://i.instagram.com/p/o8U46_D2BZ/

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Born Fitness Business Newsletter - Born Fitness

In all honesty, being a businessman has become the backbone of my business. Born Fitness consulting specializes in helping companies grow in areas where previous attempts have failed. We work with both large corporate partners and individuals, and the work we do has provided us with lots of insights, thoughts, and strategies that paste the walls and inboxes of the Born Fitness offices.

40
2014 IFBB European Championships: Classic Bodybuilding 180cm

Watch the Classic Bodybuilding 180cm division at the 2014 IFBB European Championships.

41
When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

42
Legendary Backs: Lee Haney

Lee Haney’s physique of the late ’80s marked a transition from the “lightweight era” of 1976-83 and the supersizing of the ’90s. Nowhere was this more evident than in his best bodypart, his back, with its distinctly modern medley of width, density and definition.

43
6 Moves for a Stronger Neck

DIRECTIONS Do Workout “A” and Workout “B” once a week as part of your regular  training  plan. You’ll focus on neck extension and flexion on one day and neck lateral flexion and rotation in the other. You’ll also do a little static work for good measure. Do 1A and 1B without a break. That’s one set. Rest 45 seconds between sets. To avoid injury, don’t do extreme ranges of motion and sloppy reps. Allow 48 hours recovery time between workouts.

44
Waking Up The Dead - MuscleMag

All movement begins in the core, and your hip flexors are at the center of that important nexus. These muscles tend to grow short and tight on most of us due to the sheer amount of time spent sitting in the car, at work or on the couch. You won’t feel it in your hips, but the back muscles that must fight the tightness will start to revolt. Once you restore normal length to your hip flexors, your posture will be better, back tightness will be minimized, and you will notice an easier time standing up with a heavy deadlift or squat load because your back, glutes and hamstrings are not fighting your tight hip flexors as well as the weight on the bar. One of the best ways to regain hip mobility is the supported corpse.

45
iForce Nutrition Compete at Bodybuilding.com

Compete takes intra-workout supplementation to an entirely new level. The days of using antiquated BCAA's or bloat inducing high carbohydrate/creatine products is long gone. Featuring clinically suggested doses of novel amino acids, whey protein hydrolysate, and focus supporting compounds, Compete is the perfect answer for any athlete looking to get the edge over their competition.*

46
The Men's Fitness Food Pyramid

“We need to provide a baseline level of good fats for hormone production,” says Nate Miyaki, C.S.S.N., a nutrition consultant and bodybuilder in San Francisco, CA. Fat, particularly the much-maligned saturated kind, helps in the creation of testosterone, which does everything from getting you big and lean to keeping your “little friend” ready to say hello. Contrary to popular opinion, when dieting, you don’t need to drop your fat intake much, if at all; fat loss comes fastest when carbohydrate intake is reduced. Plus, fat is satiating as well as a good source of energy. Most of your fats should come by way of your protein foods, but avocados, nuts, seeds, and a small amount of oil like coconut and olive oil can be included as well.

47
http://www.bodybuilding.com/fun/body-transformation-sol-perry-a-nutrition-and-fitness-maestro.html?mcid=twit03060714

At first, I had no idea what I was doing with either music or my own health. I did the next logical thing: Education. I was determined to learn—always have been—and dove straight into reading books. I got stacks of music books and whatever fitness or bodybuilding books were available at the time. Around this time, I didn't make as much progress as I had wanted. I followed the advice I read in magazines to perfection, and it just seemed to make me "skinny fat."

48
10 Ways to Fight Fat: Training

Our comprehensive guide to the training secrets that shed fat and get you lean.

49
Warp Speed Six Pack

CIRCUIT 1 1. HANGING LEG RAISE Reps: 8–12 Rest: 0 sec. Hang from a pullup  bar with palms facing forward or each other— whichever is more comfortable. Contract your abs and raise your legs to meet the bar. Do it fast, as if you’re trying to kick the bar. Control the descent.

50
10 HIIT Workouts to Get You Shredded for Summer

10 HIIT Workouts to Get You Shredded for Summer

51 Size Secret #4: Shorten Your Range of Motion
52 The MuscleTech Clear Results Challenge
53 5 Success Tips for Life AND Lifting - Zach Even-Esh
54 The Rock Kills His Dumbbells
55 The Injury-Prevention Training Guide
56 http://i.instagram.com/p/mORxPWBBY-/
57 http://i.instagram.com/p/o7v9XDkHlw/
58 http://i.instagram.com/p/o7jFs9Pap5/
59 10 Best Outdoor Workouts to Burn Fat and Build Muscle