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How You Can Tame A Heavy-Ass Kettlebell -

A big, bad kettlebell presents a challenge unlike any other weight. It'll show you where you're weak now, and give you a glimpse of a new definition of strength and fitness. Here's your two-part plan to owning the beast!

The 13 Fittest Marriage Proposals of All Time

When you love fitness, and love your partner, you have to let it show.

Masters Bodybuilding Overall Winner Interviews | NPC Masters Nationals 2015

Team MD's David Baye catches up with the following masters bodybuilding winners:  over 35's David Gratta, over 40's Michael Lynn, over 70's Art Peacock & over 80's James Arrington. He also talks with the over 35 super-heavyweight winner John Silvey & military veteran Joe Piersante.

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Sagittarius Horoscope for Tuesday, July 21, 2015

Wednesday, July 22, 2015 - You may not want anyone to know that you're wrestling with your doubts now, but there's no reason to fake confidence if you aren't currently feeling it. It's healthier to show more emotional restraint instead of taking something too far when you are not totally invested. Spontaneity comes naturally to you, but you benefit today from some quiet time to reassess your direction. You don't have to spill the beans if you're not in the mood; leaving some details to the imagination serves you well.

FLEX on Twitter

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

H.U.G.E. Gym Class: Power Up

You snort an ammonia capsule, cringing at the synapse stinging; you clap your chalked palms, forming a storm cloud; your buddy swats your back, hard, and again, harder; you shout, loud, and again, louder; you stomp to the bar loaded with more than you’ve ever moved before; and. . . . Almost every bodybuilder has a powerlifting fantasy. After all, most of us don’t want to just look strong. We want it all. That’s why this month’s lesson is all about upping your numbers in the three powerlifts — bench press, squat and deadlift — as we break down the top five power-training blunders.

The Complete Calves Workout

You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

8 Gold's Gym Trainers' Go-To Bodybuilding Workouts

“The key benefits to our workouts is diversity in training principles while maintaining a strong sense of exercise science. Utilizing the foundation of effective body building can be translated for nearly all fitness goals though the increase of lean muscle mass which will benefit in both metabolic rate as well as increases in strength and athletic performance,” says Jeff Na, vice president of fitness at Gold’s Gym.

Mr Olympia History on Twitter

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24 Laws Of Eating For Muscle -

"I eat eight times a day," says Orlando fireman and Twinlab Muscle Militia captain Jason Wheat, a former defensive lineman in college football who now competes in powerlifting. "I split my macros into eight meals so I'm eating a meal about every 2.5 hours. I like to eat that often so I'm never hungry. When I get hungry or miss a meal, I tend to want to cheat, or overeat. If I do get hungry and need a snack, my go-to is either a tablespoon of peanut butter or a handful of almonds, which I would count against my macros for the next meal."

Training Style: Push-Pull

If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.

Build Gorgeous Glutes With Ashley Hoffmann -

Workouts that hit your glutes and hamstrings are difficult. Because you're going to be working so hard, it's important to nail your pre- and post-workout nutrition. "I like to have a pre-workout meal that's quick and easy to digest," says Hoffmann. "My favorite is a protein shake mixed with some oats and peanut butter."

Exclusive Workout: Arms Like Mark Wahlberg

Some celebrities are known as much for their bodies as for their bodies of work—sometimes even more so. For instance, Usher will always be associated with ripped abs. Meanwhile, Angelina Jolie may have the most famous lips in the country (not that the rest of her isn’t also lovely). And in Mark Wahlberg’s case, his arms have become as iconic as his characters, like Micky Ward in The Fighter and Dirk Diggler in Boogie Nights. No matter how his roles change film to film, Wahlberg’s biceps stay pumped. Now it’s time to stop envying them and start building a pair of your own—and you can do it using one of the actor’s very own routines.

Celebrating the Journey

My journey as a bodybuilder began 5 years ago in 2010 where I first competed in the NPC Battle on the Coast where I won the Heavy Weight class and the Overall for the show and then the NPC MidFlorida Muscle Classic where I won the Heavy Weight Class.  It is safe to say that after going to shows for many years and to finally compete in one that I was hooked and realized I wanted to succeed in this sport.  In 2011 I competed in the NPC Hurricane Bay where I won the Heavy Weight class and the Overall and then made the 1st call out in the Heavy Weight class at the Southeastern USA.  I took 2012 off from competing so that I could put on some size and also pursue another goal of becoming a firefighter.  After conquering that goal and then going on to get hired on by the City of Eustis, Florida I was able to refocus back on competing.  So in 2013 I competed in the NPC Battle on the Coast where I won the Heavy Weight over 35 and the Masters overall classes and then competed in the Team Universe that same year where I made 1st call out in the Heavy Weight over 35 class.  Last year I competed in the NPC MidFlorida Muscle Classic where I won the over 40 and open for the Heavy Weight class as well as the Masters overall and Overall for the show, made the 1st call out at Team Universe in the Heavy Weight over 35 and over 40 classes and then competed in the Heavy Weight class over 35 and over 40 at the North American Championships.

The Amazing Teacher Who Lost 100 Pounds In 1 Year! -

I DO use a heart rate monitor with the A300. I bought one with the H7 strap, and that's okay, but who the heck wants to wear a chest strap? So I bought a Scosche Rhythm HRM and I have been AMAZED with it's accuracy. With it you don't have to wear a chest strap (you wear it on your forearm during workouts). Activity tracking is in such a rapid state of flux right now, though. It's gonna be a whole different game a year from now. By then, I think we'll have consistently accurate and reliable optical HRM devices (the Fitbit Surge and Charge technology isn't there yet, at least not for weightlifting activities, that is).

The 10 Greatest Bodybuilding Career Turnarounds of All Time

Here we salute the turtles. Some on our list stumbled badly in their debuts but quickly recovered. Others languished in mediocrity for years. Those ranked highest both stumbled and languished but eventually contended for Sandows. Let these 10 turnaround tales stand as proof that it’s not about how you start, it’s about where you finish.

The Mediterranean Diet For Athletes

Diet fads come and go, but we’ve already learned what works—partly from a study begun in the ’50s that shed light on what kinds of lifestyles may be good for you. Called the Seven Countries Study, it included 12,763 men in four world regions and found that the diets of people residing near the Mediterranean Sea, plus healthful living, were linked with increased well-being.

8 Fat-Burning Water Sports That Will Torch Calories All-Summer Long

The wonderful thing about summer is you don’t have to hole up in the gym in order to get a solid workout. And it's also not just about running and cycling —you can grab your buddies, pile in your car, and head to the ocean (or lake) for a day’s worth of fat-burning fun. This infographic from NowSourcing , an infographic Design Agency, and Backyard Ocean  details how many calories a 150-pound man can burn in 60 minutes, plus the health and fitness benefits unique to each water sport. Swimming, for instance, burns 714 calories, lowers cholesterol, and works both your upper and lower body. Did you know water jogging burns 476 calories? Or that water polo torches 660? Read on to find out how other water sports like surfing and kayaking stack up—you may be surprised.

The 8 Worst Things to Do After a Workout

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

T NATION on Twitter

There's more to the deadlift than "grip it and rip it." A closer look: …

Training Styles: Full Body

A new look at the old system of training every body part in every workout.

T NATION on Twitter

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Bench Press More Weight—Now

Have a buddy watch you or spot your bench press for a heavy set of three to five reps. Then have him tell you where he wanted to help you, as in where he felt you couldn’t complete the rep. There are three common places: getting the weight off your chest, pushing through the middle of the range of motion (after your elbows reach a 90 degree bend), and the lockout at the top of the motion.

T NATION on Twitter

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The Perfect Ab-Ripping Cardio Workout

Perform any low-intensity activity, such as walking, cycling, or stair–stepping. Keep your heart rate between 120 and 150 beats per minute. You can use a heart-rate monitor to track it, or measure the pulse in your neck with your fingers: Count the beats for six seconds, then multiply by 10 to approximate the number of beats in one minute.

T NATION on Twitter

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Blood Sugar Balancing

If you have trouble staying lean when you are following a high-calorie bulking diet, then avoid sugar and stick with slower-burning carbs, such as oats, Cream of Rye cereal, rye bread, whole-grain bread and yams. If you are a bodybuilder with a higher percentage of bodyfat, you’ll tend to experience greater swings in sugar levels — sugar tends to whisk in and out of blood too quickly. That can leave you weak and tired, as well as elevate catabolic (muscle-wasting) hormones. If you have a fast metabolism and tend to remain lean when bulking, you can choose whatever carbohydrates you prefer at most times of the day. Lean bodybuilders naturally maintain more stable blood sugar levels, and steadier levels help build nearly fat-free muscle.

The Countdown-Your-Reps Workout

One muscle-building strategy is a concept known as time under tension (TUT). The idea is that the longer you can keep tension in your muscles during a set, the more you’ll exhaust them, forcing them to grow to adapt. One way to increase TUT is by doing more reps (duh). The other is to pause an exercise at a point in its range of motion and hold it for time. With countdown sets, you accomplish both simultaneously, delivering the maximum stimulus.

Lifting & Life: Follow Through

Video inspired by Mark Bell's video entitled "Follow Through". Mark, Zach Even-Esh, and Dave Tate give their insight on what it takes to find success. Savagery ensues as usual... Song: Seed of Memory - Terry Reid Thanks to Mark, Zach, and Dave for dropping knowledge bombs that I can use for this video. Also, Jim McDonald for steadily providing kick ass footage of the guys over at SuperTraining Gym that I can splice up for these videos. Mark Bell original video: "Follow Through" Zach Even-Esh original video: "My Rough Start as a Strength Coach" Dave Tate original video: "Dave Tate on Human Potential"

The One Hour a Week Workout

“There aren’t enough hours in a day.” Certainly sounds like a valid reason for why you're not meeting your fitness goals. You’ve got to be up at 6 AM, whip together breakfast, get out the door by 7, and stay on the grind until the end of business. Perhaps you have a project that keeps you late or other obligations that pull you away from your routine , and dedicating an hour for three to five days a week to gym sessions just isn’t mathematically possible. But it's all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses. Deduct all of the times you refresh your Twitter feed and small talk, and you've got time enough for this workout. All you need is 20 minutes a day, three days a week.

5 Tips for a Perfect Kettlebell Swing

The kettlebell, more commonly known in Russia as “Girya,” is one of the most misunderstood tools in fitness today. When used properly it is lethal for melting fat, building muscle, and rapid improvements in conditioning. Done incorrectly and it can result in injury. When using Kettlebells for fat loss, the first exercise to learn is “the Swing.” The swing is one of the best exercises for rapid fat loss and powerful development of the hips, and posterior chain (hamstrings, quads, and glutes). Here are the five most important cues for a perfect swing.

Editors' Picks: Our Favorite Things of Summer 2015 -

That's about as apt a description as we could come up with. Uniquely, the label has two suggested uses: The first is "enhanced mental performance," and the second has you take it 4-6 hours before bed "to help support enhanced dream state." As that implies, Alpha Brain isn't a stimulant or a pre-workout. All of its ingredients boost memory and focus, but not in a way that leaves you hopped up or hyper. It's a quiet focus, like finding that perfect song that allows you to keep typing without even having to try. You find your groove.

7 Exercises Made More Popular By CrossFit

Read on for a few of the exercises that CrossFit made more popular. And while these moves have existed for a long time, you can thank this fitness trend for putting them into commercial gyms across the world. 

Shredded to Sloppy: 10 Ways the Dad Bod Can Sneak Up on You

over 10,000 men for 20 years, checking in with them twice in adolescence, again during their mid-20's, and finally in their early 30's. A third of those men ended up becoming dads during that timeframe. Those guys? They gained 3.5 to 4.5 pounds. And that's only guys in their early 30's—who knows what could happen in their late 30's, 40's, and beyond. Non-dads, on the other hand,

5 Protein-Packed Versions of Your Favorite Junk Food

To get muscular results, we’re supposed to eat about 200 grams of protein a day, which is equivalent to about six chicken breasts. Consuming that much protein in one day isn’t the easiest thing to do, it's a struggle for many of us. Well, fret no more because we can get sources of protein from snacks or what may be considered to be “junk” food. In general, snacks provide no nutritional value, but there are some that do. While we aren’t recommending that you get all of your protein from snacks, it's beneficial to know that that there are protein alternatives.

The Best Time to Take Creatine - Born Fitness

While the aforementioned study insinuated that after was better, at this time the “just take it at any time” or maybe more appropriately, “take it when it works for you” is the best way to go. Many people take supplements that include creatine, so if that’s in your pre- or post- workout drink, you should receive all the benefits. Optimal dosing still appears to be between 2 to 5 grams per day. You can “load” for the first 5 to 7 days to help saturate your cells, but beyond that there’s no benefit to taking large amounts. So save your money and take the smaller dose; it’ll still offer maximum results.

Top 10 Energy-Boosting Foods and Drinks

It's not easy getting eight hours of sleep per night. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boosts energy and fuels workouts without the pending sugar crash that comes along with energy drinks. Lisa Moskovitz, R.D., founder of The NY Nutrition Group, shares 10 top energy-boosting foods that are probably already in your kitchen. 5 Weird Things that Make You Bloated>>>

Bodybuilders vs Football Players - Vertical Jump Recap

Bodybuilders vs Football Players - Vertical Jump Recap

5 Grain-Free Avocado Recipes for Muscle Gains

Add the heart-healthy fruit to your diet to stay fuller for longer.

6 Exercises Upgrades For Better Results - Born Fitness

This movement is awesome but be warned: it really sucks to perform. But, as a general rule of thumb, everyone needs a little “suck” in their training programs if they want to make progress. This exercise trains a lot of athletic qualities that can hide as reasons why you don’t become stronger – single-leg strength, core stability, upper body mobility – while still giving you enough loading to put some mass on your lower body.

Retro Athlete: Edgar Fletcher

His biceps would’ve been among the best in the Olympia, but he never turned pro

The 4 Week Speed and Agility Training Plan

Perform the speed ladder drills, sprints and single leg deadlift twice per week, on Mondays and Thursdays, for the next four weeks. Sprint on an open surface such as a football field or hill.  Walk back to starting point for sprints.

T NATION on Twitter

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Why Losing Weight Is Hard - Born Fitness

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

Why is vacation sex always more fun than sex at home?

The No. 1  
reason sex is more fun on vacation is because you’re relaxed and feeling indulgent. Your normal life can get so busy that sex slides down your priority list, and becomes two half-sleeping zombies casually trying to find the spark right before they pass out for the night. On vacation, sex can happen any time of the day, you’re better able to focus, and you’re probably more in tune with your body.

Zane: Hadzovic Could Have Best Body of All Time

Frank Zane had the best body we've ever seen, but he might have found a successor.

Transform Your Triceps

Suspend a 25-45-pound weight plate from a weight belt between your legs and position yourself in the top position of a dip: torso roughly perpendicular to the floor, arms extended, knees bent, head facing forward. Keeping your body as upright as possible to emphasize the triceps, not the pecs, lower yourself until your upper arms are about parallel to the floor. Extend your elbows to return to the start position.

47 on Twitter

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6 Best Moves to Lift Heavy Weight

Hoisting heavy-ass weight can be fun and healthy with proper exercise selection.

ErgoGenix ErgoBlast at

Warnings: Consult with your physician before using this product, particularly if you are taking prescription medications. This product is intended for use by healthy individuals only. Do not use this product if you are under the age of 18 or are pregnant, nursing or have any medical conditions. Do not use this product if you are at risk for or are being treated for high blood pressure, heart, kidney, thyroid or psychiatric disease, anxiety, depression, seizure disorders or stroke. This product should not be used with any other caffeine and/or stimulant-containing products. The recommended serving of this product contains about as much caffeine as three cups of home-brewed coffee and individuals with caffeine sensitivity should consider the amount to take. Everyone's metabolism is different and may respond differently to the variety and amount of each ingredient in this product. Do not exceed recommended serving. If you experience any adverse reaction to this product, immediately discontinue use and contact your physician. Do not take near bedtime as it may cause sleeplessness. KEEP OUT OF REACH OF CHILDREN.

John Hansen on Twitter

Interview with 50 yr old Men's Bodybuilding Champ Vincent Iorio from Italy -!2015-npc-ancient-city-vincent-iorio/clwk …

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