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This quick and easy turkey satay recipe is the perfect addition to your healthy meal plan. It's tickle-your-taste-buds yummy and packed with clean protein!

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The Best Swiss-Ball Butt Workout

The glutes do more than just round out the back of your pants. They’re the strongest muscles in the body and the main engine behind lifting huge amounts of weight on the squat and deadlift. Your butt helps you run faster and jump higher, too, so when this workout, designed by Michael Schletter, C.P.T.,  brings up your backside, remember that it’s not just for the ladies (though she'll definitely appreciate it). 

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Sagittarius Horoscope for Thursday, July 30, 2015

Friday, July 31, 2015 - You are aware that your wanderlust makes it difficult to follow through on existing commitments these days. The free-thinking Aquarius Full Moon excites your 3rd House of Distractions, reactivating a familiar theme of intellectual restlessness. Although you might be frustrated by current circumstantial limitations, you can still improve your situation by acknowledging your adventurous desires while simultaneously juggling your copious responsibilities. Managing your time creatively is the key to your success.

7 Reasons to Get Fit in Your 20s

A perk to being lean, fit, and muscular in your 20s is that it certainly won’t hurt your odds in the romance department. But believe it or not, there are more important reasons to hit the gym and get in shape while you’re young. To highlight a handful of them we spoke with certified personal trainer John Rowley.

The Ectomorph Dilemma

It’s great to be lean but not when you can’t put on muscle. Here’s the defining traits of an ectomorph and some solutions for adding size.

The 8 Best Muscle-Building Foods For Vegans and Vegetarians

You don't have to be a meat-eater to gain muscle and build mass so long as you're eating high-protein food sources.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

John Cena’s 4 Tips for Better Bench Training

"I see so many people bench with their feet up," Cena says. "I can understand if they're trying to work some awkward core stability, but nine times out of 10 thy jut think they're working their chest more. You need your feet on the ground to be as stable as you can be."

The Rock's Complete 'Hercules' Meal Plan

Want to build a Herculean body? Here's what Dwayne Johnson ate for 22 weeks.

Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

How Long Does it Take to Lose Muscle After You Stop Working Out | Eat This Not That

To come to this finding, researchers gathered 17 active men in their twenties and 15 active men in their sixties. Each participant had one of their legs immobilized for two weeks. After two weeks of inactivity, all the participants lost physical fitness and muscle mass—no shocker there. However, the younger set lost about 17 ounces of muscle and 30 percent of their muscle strength (which is the equivalent of aging about 45 years, according to the study), while the older men only lost about nine ounces of muscle mass and 20 percent of their strength. Simply stated, the fitter and more muscular you are, the more you stand to lose if you slack off.

The Workout to Add Inches to Your Chest

Do this workout instead of your normal chest workout at most twice per week. Take at least one full day of rest between workouts. (You’ll need it.) Increase the weight you use from workout to workout while maintaining great technique.

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How to Build Muscle and Burn Fat At the Same Time

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats).  That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging—and effective.

The 10 Best Exercises For Golfers

With more strength, power, and mobility, you’ll not only hit the ball further, but you’ll also improve your touch around the greens, increase your endurance throughout the round, and feel fresh the day after a tough game of golf. Add these exercises to your workout routine and watch your handicap go down.

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Perform the exercises as a circuit. So you’ll do one set for each move, resting in between, and repeat until you’ve done four total sets for all the exercises. You can repeat the workout three to four times per week. “Another option is to take two or three of the exercises and add them at the end of workouts you’re already doing,” says Ryan. “Just make sure to get through at least two cycles of all seven exercises each week to see the results you want.”

Arnold Shows Support for Big Cats

In light of the horrific and cowardly killing of Cecil the beloved Lion a few days ago in Zimbabwe, Arnold Schwarzenegger let it be known on his social channels how he feels about trophy hunting. A supporter of animal rights with a fondness for big cats, The Oak made it very clear what he considers "ballsy" and what he does not. We think he nailed it with this recent post.

10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

Every Ab-Ripping Exercise from The 21-Day Shred

Every Ab-Ripping Exercise from The 21-Day Shred

FDX2 Build Muscle Burn Fat (advanced)

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 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 Anyways, i cannot stress how great all your stuff are! I

Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

8 Stupidly Easy Breakfasts You Can Make in 60 Seconds

That’s why we set out to create ten stupidly easy breakfast recipes that’ll fill up your stomach, but not your a.m. schedule. Our only criteria: Each recipe has at least two ingredients (for maximum nutrition) and a prep time under 60 seconds.

BSN Syntha-6 Isolate at

SYNTHA-6® and SYNTHA-6® ISOLATE represent two different protein formulas that can both fit comfortably in any nutritional plan. SYNTHA-6® employs a multi-functional protein formula with a well-rounded nutritional profile that makes it an excellent choice first thing in the morning, as a high-protein snack option, or an anytime-recovery shake. And while SYNTHA-6® ISOLATE is a perfectly good choice for these applications as well, its strength lies in a unique protein formula comprised entirely of isolate protein sources with less calories, fat and carbohydrates than SYNTHA-6®, making it the ultimate choice for a post workout recovery or bedtime shake.

Notre Dame is Health-Focused and Built to Fight

Scan the food options at Notre Dame and you’ll see labels everywhere: “H” for healthy, “V” for vegetarian , and “L” for lower fat or sodium. Turns out they are signs of quality: According to a survey of 1,175 colleges, Notre Dame has the ninth best campus food in the country, with more than 38% of the supply sourced within 250 miles.

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.

Why Do Squats Hurt? (And How to Fix The Problems) - Born Fitness

Squat Like a Pro:  This could be a technique flaw, mobility issue or a weakness. The walls squat is simple way to test if this is an issue (without needing weight).  Stand facing a wall with your feet about 6 inches away. Squat as far as you can. You will immediately see if your hips, ankles and upper back have any mobility issues and you’ll notice how your knees track.

Burn Fat On A Budget

If supplements are already part of the budget that you're trying to maintain, you can still save yourself some bucks by simply making smarter choices. Instead of buying your usual two-pound jug of protein , for example, maybe you should invest the $10-15 extra and get yourself the five-pound jug. Instead of buying the fancy, high-end, designer fat-burners, maybe you can try this stack out.

7 Ways to Make Your Biceps Workout Harder

These tips and tweaks will have your guns growing again in no time.

9 Machines You Should Never Use

Exercise machines were invented to provide a safe alternative to free weights, but sometimes they’re anything but. They can put your body into unnatural positions and take your joints through dangerous ranges of motion. Over time, this can lead to injuries. Avoid the following machines at all costs, and use the alternative exercises we provide instead for safer, more effective training. 

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How to Train to Failure for Maximum Muscle Growth

These reactions can occur in a beginner, which is why those new to training to failure should start out with a predetermined set/rep scheme, and stick to it. Novices may defer to poor technique in order to train to failure all the time, which kills progress and could result in injury.

Real World Training

When it comes to keeping fit for better performance on the job, it’s everyday guys like these that best demonstrate the importance of being in peak physical condition. From pulling people out of burning buildings, to chasing down bad guys, to working on their feet up to 16 hours a day, these men demand a lot from their bodies.

The Workout To Boost Your Testosterone

You know what good ol' testosterone does for the body: It’s the hormone that makes a man a man (though, yes, women have some, too), and is essential for developing and maintaining muscle mass. Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1 percent each year starting at around age 40. Luckily, you can stave off the process—and even boost your testosterone to the higher levels needed for improving muscle growth if you’re looking to get bigger—by how you work out.

12 Ways to Build Muscle Faster

Follow these key training tips to accelerate your muscle gains.

10 of the Healthiest Foods to Put in Your Refrigerator

As the saying goes, you are what you eat. If you want to be  lean and cut, you need to always have healthy , muscle -building foods on hand. Key are protein-packed meals and snacks that are low in sugar and sodium. But you should also be thinking about hyrdation, and foods packed with the vitamins, minerals, and nutrients that will help your muscles function—and recover—at max efficiency. That includes inflammation-healing Omega-3 fats, plus phosphorus and potassium (which help your muscles function), and anthocyanins which are research-proven to help with muscle damage. 

Using the Big 3 to Build Full-Body Mass

>> The Rx. Need a change in your regular workouts? Try this every four weeks. Devote one training day to max reps for three sets with bodyweight on the bar for all of the Big 3 – bench, squat, deadlift. That’s just nine sets and you will have hit every major muscle group. You’ll get your squat, a push and a pull for total body development and big calorie burn. You’ll develop greater relative strength and build dense, high-quality muscle in the process.

This Is Your Brain On Creatine -

This is a great article that highlights some of the benefits of creatine (other than increasing strength and hypertrophy). I am a huge advocate of supplementing with creatine and recommend it to everyone from your typical gym-goer to all my coworkers and my family members. It's so unfortunate that the myths tied to creatine give it such a bad reputation, it really is one of the safest ingredients out there and has far fewer side effects than the majority of over the counter drugs we take on a daily bases. Hopefully we can continue to put out the good word on creatine and get more people to take it! :)

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OSU Named America’s Healthiest Campus

In the February issue of M&F , we spotlighted Oklahoma State University on our “College Life” page because of their initiatives to prove they are “America’s Healthiest Campus.” We decided to take a closer look at what the institution does to keep its est. 20,000 students fit. As you’ll see, the Cowboys have really changed the college fitness game.

Body of Work: The Complete Evolution of Arnold

Trying to choose Arnold Schwarzenegger's best look is like trying to pick his best movie one-liner. His physique has undergone so many changes over the years, each one awesome in its own way, that it becomes the proverbial apples vs. oranges debate. But many bodybuilding pundits agree that Arnold’s peak shape—onstage, anyway—came at the 1974 Mr. Olympia, a year prior to the contest filmed for the movie Pumping Iron (which casual fans usually assume was Arnold’s most impressive showing). On the 40th anniversary of that competition, we look back at how Arnold’s physique has followed his amazing career, changing for contests, movies, and the demands of a life as public as any ever lived.

Labrada Lean Pro8 at

Lean Pro8 ™ is a premium protein matrix that works to build bigger, stronger, and leaner muscles - faster than ever before! Each serving of Lean Pro8 ™ contains eight fast, medium, and slow-release proteins to give you a nice sustained flow of amino acids. These amino acids are critical to building more eye-catching muscle and increasing all-out strength.

How Cutting Calories Can Mess With Muscle Gains

In a new study conducted in China, the calorie intake of young and middle-aged rats was cut by 40%. And, surprise: Young rats lost muscle mass, but older rats kept it, along with a more youthful metabolism. In short, they got to kick some young mouse ass for a while.

Ketogenic Dieting FAQ - Google+

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Epic Olympia Showdown: JACKSON vs. CUTLER, 2008

Two-time Olympia champion Jay Cutler narrowly lost to razor-sharp Dexter Jackson who became the sport’s highest champion.

The 4 Principles of Muscle Gain

You know you can't just waltz into the gym and do whatever looks hard. You need a solid goal , and then you need a plan on how to get there—safely. Without those two things, you'll end up looking exactly the same as (if not worse than) you do right now. Worse, you could get injured, which would mean a lot of pain, inconvenience, and time out of the gym. We called in LA coach Jason Feruggia to get the four most important rules for safe muscle gains, so you can get the most out of your plan.


In a review article in the journal Nutrition Reviews, Dr. Robert Heaney suggests that rather than choosing to base our nutrient intake off of the lowest amount needed to prevent a mortal disease, we should identify intake quantities based on the level at which humans adapted prior to the agricultural revolution. He suggests looking back at what our body’s needed in the Paleolithic era for nutrient recommendations and adjust based on guidance from the amazing science of today.

Arnold's Teenage Weightlifting Routine

Early in Arnold Schwarzenegger's career, he competed in weightlifting contests to prove that bodybuilders' muscles aren't just for show. This routine, which Arnold followed in the mid-’60s, combines conventional bodybuilding training with Olympic weightlifting exercises that build brute strength. He rested as long as needed—sometimes up to five minutes—between sets of heavy exercises.

26 EDM Workout Songs -

You don't have to be at an all-night, underground rave to enjoy this popular genre that brings the world together. Grab your glow stick, pop some creatine, and bring the party to the gym with these sweet beats. Just remember to wait for that bass to drop.

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