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Years of Living Dangerously Season 1: Episode 9 Clip - President Obama

Thomas L. Friedman interviews President Obama. Subscribe to the Years of Living Dangerously channel for more clips: Official si...

FD Back Attack Volume 2 (Athlete)

Tim Ferriss Experiment Success - Ben Williamson

I've flown over 5000 miles in my plane, but I had never done a loop in it. When I heard Tim Ferriss throw out the challenge to do something that scares you a...

Athlete Motivation: Opportunity To Be The BEST

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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.

2 Beta-Alanine Supplementation Im... [Int J Sport Nutr Exerc Metab. 2014] - PubMed - NCBI

Supplementation with beta-alanine may have positive effects on severe-intensity, intermittent and isometric strength-endurance performance. These could be advantageous for competitive alpine skiers, whose races last 45 - 150 seconds, require metabolic power above the aerobic maximum and involve isometric muscle work. Further, beta-alanine supplementation affects the muscle force-frequency relationship, which could influence explosiveness. We explored the effects of beta-alanine on explosive jump performance, severe exercise energy metabolism, severe-intensity ski-like performance, and fatigue resistance during training camp in elite alpine skiers.

Sagittarius Horoscope for Monday, June 9, 2014

Monday, June 9, 2014 - You don't like feeling boxed in by a previous commitment, but you're true to your word and ultimately willing to turn down an invitation today so you can complete your work. Nevertheless, you might be annoyed at someone else's inflexibility that prevents you from being free to pursue your dreams. Don't let your frustration get in the way of your productivity. Honoring your obligations early in the day offers you a better chance to play later on.

Mike O'Hearn

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Arm Workout: One-Arm Cable Preacher Curl

Building bigger biceps means placing them under as much tension as possible, and you’d be hard-pressed to find an exercise that does this as effectively as the one-arm cable preacher curl. It’s a unilateral move that promotes balance across your arms by isolating each bicep, and adding the preacher bench only makes it more challenging. It holds the upper arm in place to focus all stress on the biceps. Substituting a cable for a dumbbell ensures constant tension on the target muscle throughout the range of motion, making this a perfect finishing move for sculpting bigger and better arms.

Chain Up for Chest Mass

Chain flyes are performed by attaching the handles you use to perform cable crossovers to a set of clanking chains and getting into standard dumbbell flye position on a flat (or angled) bench. You are still able to get some of the stretch (lacking in cables) that you feel with dumbbells. However, as your arms abduct to the fully stretched position, the chains (read: the resistance) unload on the floor. This removes much of the strain from the shoulders. As you adduct, or squeeze your arms back together, the chains start to lift off the floor again, giving you the peak contraction advantage of the cables.

Diesel Strength & Conditioning

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Evan Longoria saves reporter with bare hand catch.

Evan Longoria is a baseball superstar, and a bit of a hero, too. Watch as the third baseman, while giving an interview, has the quick reflexes to catch a ball before it strikes a reporter. She is simply stunned by the situation.

The Mad Scientist Workout Plan

Watch any high-level bodybuilder or well-muscled guy and you know it’s true: You have to be a little crazy to get that big. But self-sacrifice, a badass attitude, and an ironclad constitution in the gym aren’t always enough to guarantee dramatic gains. Knowing what kind of training you need to do and when to apply it can mean the difference between toiling in vain for years and making steady progress until you’re scraping up against your genetic ceiling.

Potent Moves to Power Up Your Wheels

There'’s little doubt that the leg press generates a quadriceps-dominated contraction. Recently, Japanese scientists measured electromyographical (EMG) activity in the medialis and lateralis during the leg press. They measured narrow (feet nearly together), normal (shoulder-width) and wide (wider than shoulder-width) stances, and the results were intriguing. Regardless of foot position, the EMG revealed that while both muscle sections were activated, the vastus medialis (remember, the teardrop) showed greater electrical activity than the vastus lateralis (the outer sweep). The vastus medialis showed greatest electrical activity when the narrow stance was used. Message: Alter your foot width to increase or decrease action on the lateralis and medialis. Conversely, the leg press produces little involvement in the hamstrings. Using EMG testing, scientists at the American Sports Medicine Institute found no co-contraction of hamstrings and quadriceps during the horizontal leg press. To generate hamstring/glute contraction, the upper body must move toward the knees during a rep, as it does during a squat .

Power Bodybuilding: Big Back Country

Remember: Power bodybuilding is not just a system to build strength . It’s also the best way I know to retain strength while dieting to get lean. Keeping strength levels high should be a priority for everyone, because when you lose strength, you lose size. And if you diet hard only to be left with a body without muscle, what was the point? If you can stay strong year-round, you can stay big year round, no matter how hard you diet when you’re trying to get lean. Strength sustains you.

12 Great Uses for Protein Powder

From popsicles to pancakes to creamy coffee drinks, these 12 easy recipes take the post-workout staple into dessert territory.

3 Must-Have Powerlifting Supplements

After a serious session of hardcore powerlifting, it’s likely you’ll be feeling the effects of the rigors put upon your body. No doubt you already know that lifting heavy weight can be brutal on your joints. Regular use of a good joint support formula is essential to reducing inflammation in your joints. This will relieve pain and lessen your chance of injury. A joint support formula generally features a combination of Gelatin, Collagen, Glucosamine, and Chondroitin. Even after just two weeks of taking it, you’ll notice dramatically less joint pain and inflammation and will require fewer over the counter pain relievers to combat the symptoms. Two excellent joint support supplements you should consider include TwinLab Recovery Joint Fuel , and All American EFX Joint Rehab . Both work wonders in supporting the body’s natural inflammation response.

10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

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.

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.

4 Moves to Six-Pack Abs

Already tried out our 3 Key Moves for Core Strength ? There are always more ways to work this important muscle group to improve your stability and overall strength (not to mention, make the women come flocking to you when you take your shirt off on the beach).

FDX2 Build Burn Fat Build Muscle Vegan Style (Fitness)

The key to build muscle and burn fat is to hit that sweet spot of nourishing the muscles but not the fat cells. FDX2 is all about that!

The Summer Body Project: The Workout Routine

A well-rounded high-intensity resistance plan that will build muscle while getting you ripped to the bone.

The 10 Commandments of Gym Etiquette

Whether you realize it or not, you and those you share a gym with form a community. Making that community an entity that can work together for everyone’s benefit means following a few sensible rules—rules that aren’t posted on the walls of your gym but probably should be. Follow this simple code of conduct to ensure the safest, most productive—and least annoying— training environment for everyone around you. Go ahead and print these pages and tape them to the wall of your gym. It’s time everyone got the message.

Doing all the workouts and it's not showing?

You're eating your perfect meals. You're doing your cardio workouts . You're not cheating. You're training heavy and hard . And you've been doing it long. Just not long enough. On the surface you look like you haven't set foot in the gym maybe, or could pass for being 'thick' or 'athletic' naturally. People do not ask you if you work out but you DO. Hey, you do it five days a week!

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.

FD Got Guns (Athlete)

“Hi Pauline Nordin and Fighter Diet, I’ve been exclusively using the Got Guns program for the last two months for my arm training. I didn’t take “befores” but my string bean arms had no definition after taking months off around the delivery of my second baby. I love this program. It’s simple and to the point. No wasting time on set after set. You just do the work and then watch them rest and grow. When I first started I was using 10lb dumbbells for curls and now I am up to 25s for the same exercise. This is the fastest I have ever made progress with my arms. I can’t wait to see what two more months brings!”  Amy   Got Guns: Arm Training Fighter Diet Stye It's summer time and that means it's tank top time. Or maybe it's not summer where you are, but you've got an eve

3 Ways to Get More Out of Your Blender

It's the era of the personal blender, which is especially great if you don't have space for another monstrous countertop appliance. Even better news: Vitamix just released a scaled-down version of its coveted do-it-all blender, and it's worth checking out. The Vitamix S30 comes with a 20-ounce container that doubles as a travel cup for convenient shakes on-the-go. It also comes with a 40-ounce container, making it easy to whip up healthy meals beyond your daily smoothie. From small batches of soup or sauce to frozen desserts, the possibilities are endless. Check out these three recipes to take your blender game to the next level.

Late Night Carbs and Body Fat

Answer: No doubt the origin of this belief stems from the notion that carbohydrates simply turn into fat, especially carbohydrates that are not being used. However, the fact is the conversion of carbohydrates to fat, a process called de novo lipogenesis, does not occur to any significant degree in people (it does in rodents which is perhaps another origin of this myth). It would first take the glycogen stores in your body to be filled and then consuming 700-900 grams of carbs on top of this over the course of multiple days for de novo lipogenesis to occur at any significant degree as multiple studies have shown.

Crawford Looks Back at Best Crossovers

NBA Sixth Man of the Year Award winner Jamal Crawford has embarrassed defenders throughout his 14-year career. Using one of the most notorious moves in the game, his killer crossover has brought a multitude of All-Stars to their knees.

10 Rules for Landing a Good Girlfriend

Are you looking for a girlfriend , but end up dating women who aren’t relationship material? Yeah, you’re not alone. We got Nick Savoy, an instructor with Love Systems, to share some of his formula for meeting and dating quality women. Savoy has coached over 10,000 men over the past 10 years, and their goals have ranged from hooking up with porn stars to marrying their dream girl . He’s seen what works and what doesn’t, and for relationship-minded men, he has 10 rules to live by.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

5 Muscle-Building Stir Fry Recipes

No guy, not even you, can screw up a stir-fry: You throw a bunch of ingredients in a hot pan and move them around until they’re cooked through. The ease alone makes the stir-fry a must in any man’s cooking repertoire. choose the right ingredients—lean meats, veggies, and rice or noodles—and you can assemble a powerful arsenal of meals that build muscle and burn fat. Stir-frying doesn’t always mean Asian flavor. You can make almost any ethnic food in a pan—and in less than 30 minutes. Enjoy the following recipes and never fail to eat right again.

Fight Fire with Iron for More Muscle

If you think you’re pretty fit and your workouts are tough, try taking a charged attack line into a fire and battling a blaze. Whether performing a search and rescue or digging under a structural collapse, firefighting has many unique demands on the body and being physically prepared before arriving on an emergency scene is extremely important. Between the emergency alarms, firefighters need to be very efficient and effective with their fitness training so they can get the most from each and every workout.

The Get Lean for Life Diet

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all—it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat—or undereat, which can slow your metabolism.  You must estimate your portion sizes, which you can do with a wave of your hand. A three ounce serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein .

FLEX June 2014 Issue: Sneak Peek!

The June issue of FLEX Magazine is in stores now! Here's a sneak peek of what we have waiting for you. Be sure to pick up your copy today!

Seeing Triple: The WWE's Superstar Triple H (WWE)

The name Triple-H is synonymous with sports entertainment. On top of being one of the most memorable talents in the history of the WWE—especially its much-loved Attitude Era—Triple-H has continued to guide the company as an executive, providing creative and strategic oversight. Much of the future of the WWE, and sports entertainment as a whole, rides on Triple-H’s broad shoulders, though fans still probably love him best for his in-ring talent, still on display at least once a year at WrestleMania. After falling to the Undertaker at back-to-back Manias, this year Triple-H will take on one of the most feared men in the WWE, Brock Lesnar, in a no-holds barred match with a grave stipulation: If Brock wins, Triple-H must retire!

Fast Shredded Abs

We say that’s crap. The better fix is to stretch your hip flexors and strengthen them along with your abs, which allows for more functional ab training. Strong hip flexors let you run faster, skate harder (if you’re interested in playing ice hockey this winter), and throw more powerful kicks and knee strikes (if you’re a martial artist). The sprinter sit-up works both the abs and hip flexors.

Grill Coffee-Rubbed Flank Steak

Sometimes an ingredient is a gift. Last October, I began a story for the April 2014 issue of Men’s Health in which I cooked (and ate) my way through 1/8th of a grass-fed, Scottish Highland cow. When I met my cow's rancher, Cathy Pomanti of Sugar Hill Farm , she heaved me a box that contained 54 pounds of beef. I was eager to cook with the oxtail, tenderloin, and liver, but I was most excited to toss the 2-lb. flank steak onto my grill. Flank steak, one of the more underrated cuts of beef, has an intense savoriness and tastes best cooked to a shade below medium-rare. Grass-fed beef, fortuitously, also tastes bright and robust when it's cooked to just above bloody. Because grass-fed cattle aren’t fattened on a diet of grains before slaughter, their meat is leaner. Fat helps protect protein during exposure to heat. The less fat, the less room for error. Not to worry. As with the rest of the cuts in the story, I asked one of America’s best chefs for help. Tim Byres, executive chef of Smoke in Dallas, Texas, said to crank up the complex flavors of the flank steak with a coffee rub and serve it with charred poblano chiles.

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

How to Build the Perfect Bodyweight Workout - Born Fitness

While most people can find 30 to 60 minutes to train a couple times per week, there will be days where things get so busy you’ll only have 10 minutes to spare. Well, 10 minutes is way better than nothing. In fact, a recent study showed that a 10-minute workout had the same post-workout metabolic boost as a 30-minute workout, though the 30-minute workout burned more total calories during the session due to the higher exercise volume. The key with a shorter workout is intensity. You really have to push yourself outside of your comfort zone with such a low total exercise volume and take little to no rest between exercises. This is the exact mentality that makes so many of my bodyweight programs incredibly effective.

Arnold Schwarzenegger: Back in the Day

Arnold Schwarzenegger: Back in the Day

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.

40 Twitter / Dorian_Yates: Has it progressed ... ...

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

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.

Master Your 10-Rep Max

Are you really ready to move up in weight? Use these four tricks to learn how to command your top muscle-growing poundages.

Deload to Reload for Long-Term Muscle Gains

Bodybuilding-style workouts—splitting up your training into chest, back, leg days, and so on—generally feature less frequency of training the same muscles and less weight. This kind of training doesn’t require as much deloading, because less work (per muscle group) and load (less overall weight) doesn’t result in as much stress on your joints. The harder you hit it, the more you need to quit it. (At least for a week.)

44 is where I first realized that it was possible for me to build a fit body. I still anxiously await weekly updates for transformation articles. I've probably read every female transformation on the site!

How the ORAC Score Can Be a Scam

“The Relìv products have not been tested for oxygen radical absorbance capacity (ORAC); therefore we do not have a value to provide. We really don’t feel this is a necessary procedure at this time. Please know there is no industry standard for measuring ORAC values; marketers may overinflate the ORAC value of their supplements. Different growing and harvesting conditions, including the season and temperature, influence the ORAC value of a particular plant by as much as fourfold: ORAC value can be influenced by how the plant material is dealt with, for instance cooking, freezing, and storage. Simple assays including the oxygen radical absorbance capacity and DPPH (2, 2′-diphenyl-l-picrylhydrazyl) were designed to measure an individual antioxidant’s free radical scavenging capacity. Manufacturers sometimes include the results of these tests on labels, implying that because of the presence of antioxidant compounds, foods themselves have higher antioxidant capacity. These antioxidant measurements do not necessarily predict how a food or product will react in the human body, or whether it will maintain antioxidant benefits when ingested.

Strong Arm Tactics

Flex Lewis turned 30 on Nov. 15. People still talk about his calves. But they’re no longer all people talk about. Because he so often flexes his arms in photos for fans, they now garner much of the attention. If observers remember him when he first burst onto the bodybuilding scene nine years ago in the March 2005 pages of FLEX, they surely wonder how the Welsh Dragon could’ve transformed his weakness into a strength and what he does to maintain arm superiority.

Torch Your Fat Workout Routine

Sounds too easy—but is it? Yes and no. Unfortunately, losing fat isn’t as simple as third-grade math. Your metabolic rate fluctuates depending on several factors. Just recovering from intense training causes your body to burn calories at an accelerated rate for days. We did the math only to show that exercise can be a potent stimulus for fat loss. if you follow the program, we guarantee you’ll be well on your way to a leaner body, and you can let the numbers fall where they may.

MuscleTech Clear Muscle at

When you eat right, train with all-out intensity where you push yourself past your limits (meaning you don’t just show up to the gym and go through the motions) and get a chance to take a breakthrough ingredient, extraordinary results can happen. That’s exactly what occurred to a group of very well-trained athletes apart of a 12 week clinical study at the University of Tampa who supplemented with the exact dose of BetaTOR™ contained in CLEAR MUSCLE™ . Now keep in mind that everyone’s potential is different, and because of that, your results will only be as good as the effort that you put into your own training program.

Dennis James & Big Ramy Train Shoulders

Dennis James & Big Ramy train shoulders at Fitness 1 Gym in Glendale, Arizona before the 2014 NPC Dennis James Classic and IFBB Bikini.


If your park has a pair of parallel bars, you can use them to do dips, one of the best exercises for your chest, shoulders, and triceps. A full range of motion will give you the most benefits so make sure you go all the way up and down on each rep. Remember to brace your trunk and lean forward slightly on the way down in order to keep your torso stable.

51 Cortisol Revisited
52 Retro Athlete: Andreas Münzer
53 The Best Upper Body Workout
54 The Dent - Born Fitness
56 Your Bodybuilding Dream
57 Double-Duty Supplement
58 Weider Principle #20: Cheating
59 Arnold Schwarzenegger: Back Drop
60 Grip Strength Exercises for Bone Crushin' Hands - Zach Even-Esh
61 Food & Drinks
62 DEEP Squats and Dinosaurs - Are BOTH Extinct? - Zach Even-Esh
64 New York Meet and Greet with Kai Greene!
66 7 Muscle-Building Smoothie Recipes
67 5 Tips for Success with Online Training - Juggernaut Training Systems
68 Ultimate Quads and Hamstrings Workout
69 10 Rapid-Fire Fat-Burning Workouts
70 How To Be The BEST At Everything You Do - Zach Even-Esh
71 4 Ways to Get More Reps in Any Lift
72 Retool Your Diet - MuscleMag
73 Dating Rules for the Digital Age
74 How To Lose Fat With A High-Protein Diet