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Dorian Yates. BLOOD AND GUTS! Every. Last. Rep.

Taken from the DVD 'BLOOD & GUTS'

Brian Cushing: The Road To Recovery

Brian Cushing is Onnit: Every leg of the journey begins with preparation. Mapping your route, adding fuel to the tank and visualizing ...

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1 Twitter / MrOlympiaLLC: Happy Birthday to 7X Mr. Olympia ...

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

Sagittarius Horoscope for Thursday, July 31, 2014

Thursday, July 31, 2014 - If your bank account isn't directly affected by vulnerable Venus rattling your 8th House of Shared Resources, your love life might be the next thing in line. Don't give anyone else power over you (either emotionally or financially) since your current need for immediate gratification may feel more important than how much cash you have in your wallet. Be willing to take a risk as long as you carefully consider the consequences first. The potential for reward is great if there is give and take between all parties involved.

7 Wheel Blasting Leg Workouts

But here’s the thing…if you dedicate yourself to training your legs with zeal, not only will you end up with diced, wide-swept thighs, but a bigger, leaner overall physique. How? Because the muscles in your legs constitute so much of your total body mass, the caloric expenditure as well as the resulting spike in growth hormone and testosterone create an ideal environment for improving your physique.

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.

Tips for Building a Winning Midsection

Constructing a midsection worthy of envy is usually right at the top of every gym rat's to-do list. While grunting out another rep, choking down another bland chicken breast or sweating buckets on the treadmill, it's the promise of those abs that keeps you sane. Figure International champion Gina Aliotti knows a thing or two about the pursuit of a six-pack , but it's her actual possession of one that makes her a perfect expert resource for the ab-less inhabitants of the gym scene. Here, she gives us a glimpse into her routine and provides a few pointers on how to get that strong, shredded look you crave.

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The 8 Best Things You Can Do For Your Metabolism

Metabolism is a fancy word for how your body regulates energy consumption. Someone with a higher metabolism burns more calories even at rest than someone with a lower metabolism, and can therefore get away with eating more food —even junk food. But a high metabolism isn’t a privilege reserved for a select few who were lucky enough to be born with it. You can raise yours and reap the benefits. Here are the 8 best things you can do.

8 Presents The 2014 Supplement Awards

Glad to see Twinlab is back in action. The proseries they have out right now is legit. Their new pwo MVP FUEL is second to none, its a must try for everyone. Grab some of their cookies and cream whey while you are at it, the taste is just amazing. They have done it right with this line and hope they will up for awards this year.

9 Tricks to Burn Fat Fast

If you want to get ripped, you know the well-established dietary rules that need to be followed: eat six to eight meals every day, keep your carbs in check and your protein intake high. And then there are the not-so-well-established rules, the ones that may seem counterproductive but have been proven to work, either scientifically, anecdotally or both. We like to call them “tricks” for the simple reason that not everyone has caught on to them yet. Incorporate them into your nutrition regimen and you’ll be hooked — not to mention shredded — in short order.

9 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

How to Use Free Weights for Ripped Six Pack Abs

Free Weight Ab Lifts: Lay flat on your back holding a dumbbell. Put your feet together and raise your legs up as while keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position.

4 Leg Moves Better than the Barbell Squat

We dig the squat. It’s great for adding size to any frame, it’s a proven strength-builder and it has unparalleled carryover for sport. But loading that bar across your traps from week to week may be keeping you from other moves at your disposal that can trigger, dare we say, better growth than the traditional barbell squat .

Start Shredding Killer Abs

Firstly, the abdominals are comprised of several muscle groups: transverse abdominus (deep core stabilizers), rectus abdominus, internal and external obliques. All of these separate muscles must be targeted to fully develop a flat and toned midsection. Secondly, no matter how toned the muscles of the stomach are, six pack abs will not be viewable unless body fat is reduced. This needs to be done by combining correct dieting with a fat busting anaerobic cardio workout like the one presented below. When combined, these elements will result in washboard abs that will be the envy of everyone this summer.

8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

Get Negative for More Muscle Gain

One effective method is tempo training. This means drawing out the eccentric for a specified amount of time. Try starting out with a 4-5 second negative, then forcefully completing the concentric. With muscle hypertrophy as the objective, the set should take between 30-60 seconds. So, if on a dumbbell bench press you take four seconds to lower the weight and one second to push it back up, you are looking at performing 6-12 repetitions total. Slowly evolve to heavy eccentrics, forced reps and different set-ups on tempo training.

Dear M&F: Can I Go Vegetarian on My Bodybuilding Diet?

We explain whether it's possible to maintain a high protein and calorie intake while on a veggie diet.

#CaughtBeingHealthy: Show Us Your Fit-Inspired Instagram Photos

Whipped up a #nofilterneeded nutritious dinner? Share your next healthy moment on Instagram with the hashtag #CaughtBeingHealthy and you could win a bike and hike trip to Yosemite National Park!

Cook the Best Meat for Tacos

Tacos are the world’s greatest flavor delivery system. From black beans to goat tongue, you can slide pretty much any ingredient inside a warmed tortilla and create a satisfying meal. That said, within the realm of taco-fillers, there stands a stratum of deliciousness. The ubiquitous clump of sautéed, tasteless supermarket ground beef settle somewhere around the bottom. Shrimp, cabeza, and chicken all hang out around the middle—reliable in their tastiness. But there is only one taco filler that claims the title of best: carnitas. Flavorful pork shoulder turns fork-tender when cooked slowly. Yes, cooking carnitas takes time, but that’s the point. The more time the pork spends time mingling with the other ingredients in the pot, the more personality it takes on—and the tastier the taco in eventually inhabits. You’ll see other recipes online that use water as a medium for simmering the pork. Those recipes are for gringos. The following carnitas recipe comes from Alfredo Solis, chef de cuisine of Fuego Cocina y Tequileria in Arlington, VA. Solis calls for cooking pork in (wait for it) pork lard, creating a "carnitas confit," for you foodie types.

10 Dangerous Kettlebell Mistakes

Before you grab a kettlebell, make sure you're not risking serious injury.

Building Boulder Shoulders: Lawrence Ballenger Shoulder Workout

Big, round delts make good bodies look great. And strong, functional shoulders make your good lifts even better. Here's how Lawrence Ballenger trains his shoulders for boulder size and strength!

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

Personalized workouts are focus at new style of gym

The Spot Athletics is neither a chain-style gym nor a center for elite athletes but one of a handful of fitness centers in the area that require — well, encourage — clients to work with a trainer, either one-on-one or in group settings.

The Gift Speaks Out

“No one has gone through what I went through this year, period.” [This is a reference to his family health concerns, especially his wife’s breast cancer.] “And Kai has been able to tell his story about his hardships in life. But he’s not the only person. And I think the way I’ve been portrayed is as if Phil has this easy-ass life. They didn’t know what I went through at 3 years old, having a broken home and stuf like that, because that’s not for them to know about. That’s my personal life. I just feel like sometimes [Kai] plays the victim. And people will come up to me and say, ‘Why do you have animosity toward him?’ And I don’t have animosity toward anyone. It’s just that he’s not the only person who goes through stuff.”

Train Right with Dynamic Warmups

Remember high school gym? Running laps around the track because you mouthed off to the gym teacher was meant to be a punishment, but the joke was really on him. While you ran around the track and watched your friends stretch their hamstrings, you were doing what’s called a dynamic warmup. (Well, sort of.) A dynamic warmup consists of exercises you do before training that mimic the movements you're going to do while training. These exercises loosen your muscles and tendons, increase blood flow throughout your body, and activate your nervous system so you’re ready for action. Dynamic exercises are typically better to do before training since static stretches—holding a stretch for a specified amount of time—can lead to injury if done pre-workout. (That’s why they’re better left for after your workout when you need to cool own.) Now that you’ve grown up and have replaced dodgeball with competitive sport, it’s even more important that you warm up properly. BEST DYNAMIC EXERCISES TO DO BEFORE TRAINING

Hidden Physique-Killing Foods - Part 3

Not every so-called bodybuilder-friendly food is all it’s cracked up to be. Here’s how to make the right choices with 3 staple foods.

Fighter Diet News

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

Everything You Need to Know About Brown Fat

Yes, in our bodies we have fat that helps us lose fat. This miracle flab is called brown fat, and here is everything you need to know about it.

12 Forgotten Exercises

While they don't get credit among the A-list exercises, these gems deserve being revisited.

10 Questions Dudes Forget to Ask Their Doctors

Paper hospital gowns and fluorescent lighting are no substitute for kicking back with beers during the March Madness—but your annual checkup should be about your doc getting to know you. Along with updating vaccinations and some routine testing, talking about your lifestyle and potential risk factors for disease is why you come in for a preventive exam, says Minesh Khatri, M.D., assistant professor of medicine and a general internist at Columbia University Medical Center.

Fat Burning Supplements That Actually Work? - Born Fitness

Yohimbine is a compound derived from the bark of the Pausinystalia yohimbe plant. Yohimbine supplementation makes body fat cells more susceptible to fat loss. Maybe most impressively, yohimbine is an effective fat burner for young and athletic people, which is uncommon for fat burners. It is also said to help burn ‘stubborn fat’, like love handles, because the receptors it acts on are found in higher levels around the oblique muscles. That said, further research is needed to actually confirm this effect.

Fueling the Cube Predator - Juggernaut Training Systems

For Part 1, the Cube Predator Bench Cycle, click here.  This is what you need to know if you want to fuel that level of intense training: For any mass gaining program, the simple truth is you must consume calories to lift big weights. Cube Predator is not for anyone looking for shredded abs and […]

Raising Asia

Child prodigy Asia Monet Ray is no stranger to the spotlight and her loyal fan base eagerly follows her every career move. This summer Lifetime premieres the all-new docuseries Raising Asia (#RaisingAsia) featuring the child sensation and her mother Kristie, who won’t let anything get in her daughter’s way. Debuting on Tuesday, July 29, at 10pm ET/PT the road to fame and success isn’t an easy one but with her mom by her side, Asia’s dreams of becoming a world famous performer are well within reach, at least if Kristie has her say. Read more...

5 Ways to Upgrade Your Workout

The conventional barbell back squat is arguably the greatest exercise ever. It builds muscle, athleticism, and bone density, and even boosts flexibility and testosterone levels. But if your form isn’t spot on, you’ll cheat yourself out of these benefits and can potentially hurt yourself badly. Perfecting your technique can be as simple as squatting onto a box. Place a box or other platform behind you so that when you squat down to your normal depth (hopefully to where the crease of your hips is below your knees) you’re sitting on the center of the box. Pause for a moment but don’t relax—keep your entire body tight, just as you would if squatting normally. Then explode back up.

102 Ways to Burn Fat Fast

The ultimate tip list to losing weight and keeping it off.

The Strength and Speed Workout

Perform a brief but thorough dynamic warm-up that gets blood flowing to all major muscle groups. You should have a light sweat and your legs, in particular, should be slightly pre-fatigued from a mix of bodyweight squats, skips, butt-kickers and jumping jacks. From there, you’ll stride into a light one-minute jog for a little specific warm-up. Then, it’s time to hit the gas. With each sprint, you should aim to reach your top speed as quickly as possible. At the end of each 15-second sprint, slow yourself gradually and walk for 45 seconds. By sprinting for 15 seconds, you allow yourself to take full advantage of phosphagen, the main source of fuel for brief, all-out activity, which has a shelf life of about 15-25 seconds. This sprint routine increases excess post-exercise oxygen consumption (EPOC), helping you to burn more calories for the 24-72 hours that follow the workout. But this also helps you focus on something you probably haven’t in some time: getting faster. And you’ll be surprised at how your body responds when you make sprints a regular part of your routine.

Don't Skip Your Post-Workout Shake

The benefits of a high-quality whey protein hydrolysate supplement has an ever-growing list of health benefits such as: weight loss, increases in muscle mass and strength, increase in glutathione levels (your body’s main water-based antioxidant), increase inimmune system function, decreased recovery time, and symptoms of overtraining. One of the lesser-known properties of whey protein hydrolysate is its ability to increase muscle glycogen stores and cellular glucose transporters (i.e., GLUT4) in the muscle. In sum, whey protein has anti-diabetic properties. In essence, GLUT4 acts like a cellular sponge so that muscle can soak up glucose after exercise. Initially, there is a rapid, insulin-independent increase in the muscle glycogen stores, which is caused by activation of GLUT4. So you may be asking, what are the advantages of having increased GLUT4 activity? Your muscles will feel full when they’re full of glycogen, plus GLUT4 can maximize the anabolic effects of insulin while minimizing body fat storage. Researchers wanted to examine how whey protein impacted GLUT4 activity both at rest and after exercise.

The Speed Conditioning Workout

Here’s what you need to know about speed training. There’s speed strength, which is applying maximum force at high velocities (like a power clean or snatch), and there’s speed conditioning, being able to maintain running speed for about seven seconds or longer. Both types of speed training can benefit athletes of all experience levels since being able to accelerate quickly then slow down correctly can prevent injury in the gym and workplace. Not to mention, speed gives athletes a critical advantage over their competition in the field of play. “This workout focuses on the technical component of speed training, going over the movements to perform at an optimal level,” says Curtis Williams, C.P.T., P.E.S., and former NFL wide receiver. “The moves are specific to building speed, and it works.” Blast through this performance-boosting speed workout to burn fat, get faster, and improve endurance.

The 4-Step Biceps Builder - Born Fitness

That short but intense protocol, when performed for the right number of sets and frequency throughout the week is just one of the three ways I stimulate new growth in your most underdeveloped muscle groups. For example, I would combine that movement with an antagonist (opposite muscle) exercise, such as a pushup, and follow the same protocol. Superset just 2 sets of this combination, and then combined with a frequency model of training, you’ll be on your way to faster results .

Music Available Now

My Music is available on Itunes, Amazon, and Google Play!

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.

Flex Wheeler Factoids

Kenneth “Flex” Wheeler was born in Fresno, California, on August 23, 1965, about a month before the inaugural Mr. Olympia in New York City. At age 19, he won the light-heavyweight class at the 1985 AAU Teen Mr. America before switching to NPC events in order to graduate to the IFBB ranks. His overall record as a pro — winning half of his contests — assures his entry into the Hall of Fame in this, his first year of eligibility. Indeed, there are many who would argue that Wheeler should have won the event that began in the year of his birth.

Find a Purpose to Live Longer

A new study published in Psychological Science claims that those who believe they have a purpose in life will live longer. Researchers pored over data from a large-scale aging study called "Midlife in the United States" and found that of the 6,000 participants, those who said they had a purpose lived an average of 15% longer than those who didn’t – a significant enough number to add a few extra years.

Top 5 Chests of the 1990's

1. MARKUS RUHL: You may be surprised to find the German Rühl atop this decade. After all, he competed in only six pro shows in the ’90s, never placing higher than fourth, but he entered 26 and racked up two wins the next decade. In more recent years, a center tear that separated and deflated his pecs marred his chest, though. So let’s return to that fourth place at the 1999 Night Of Champions, which launched Rühl-mania when he was 27 and 270 pounds. Much of the furor was about his chest. It wasn’t thick enough to eclipse the pecs of Olympia contenders, but it was the highest seen since Columbu’s and so striated it resembled two mounds of perfectly aligned soda straws. Even with his reliance on machines for pressing, Rühl crafted a chest that set the density standard for the next decade.

Everything You Need to Know About IIFYM

Eat mostly whole foods: Mother Nature isn’t stupid. All of the foods that are considered “bad” for us are of our own creation; sugar and fat-laden processed foods — while all of the foods that are full of nutrients and minerals are found in nature. While IIFYM promotes diversity in one’s diet, you need to make sure that your food choices are coming mostly from the right sources. Nate Miyaki, a ISSA certified specialist in sports/fitness nutrition, is a proponent of what he refers to as an island style diet; eating animal proteins, fruits, veggies and starches such as rice and potatoes.  “Emphasizing your diet on whole foods automatically improves most peoples’ numbers,” says Miyaki. “If you’re eating the typical highly refined American diet, you’re eating 3,000 calories and you don’t even know it ... and it’s just unfunctional nutrients. If you switch to whole foods, you can get the same amount of functional nutrients and feel more satiated with half the calories. It is food choices that are important for those reasons.”

Can Watching Sports Make You Fitter?

Does this mean that you can watch sports all day and become just as fit as Germany's Thomas Mueller? Heck no. But if you’re going to sit in front of the TV, there might be a benefit to watching sports over the newest Netflix series. If you can’t do it, watch it. 14 Best Things You Can Do for Your Body>>>

12 Phrases That Drive Women Absolutely Crazy

Comments that will make her instantly angry, as explained by brutally honest female comedians.

Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes - Born Fitness

Adam, these taste fantastic! I used regular peanut butter instead of chocolate, though. And, the egg whites made the batter too thin (probably because they were liquid not whole), so I made protein crepes. I threw on some thawed organic strawberries and a little whipped cream for good measure. This one’s going in the “keep” pile!

Straight-Up Forearms Workout

The  forearms  serve a number of duties. Not only do they flex and extend the wrists, but perhaps more important, they contract statically (along with the muscles of the hands) to assist in gripping heavy objects. It’s easy to see, then, how a weak pair of forearms could be the limiting factor in possessing elite-level strength. They also round out a top-level physique. If your grip is lacking, so too will be the amount of weight you can use on deadlifts, rows, weighted pullups, and other measures of brute strength. Guess how many successful  strongman  competitors have a weak grip: zero. Same goes for the top competitors in the IFBB—you got ’em or you can’t win.

High Performance Training on No Sleep

As a fitness model, Marc Megna keeps a tight schedule. In fact, on many days he wakes up at 3:45 a.m. and works as late as 7 p.m., with hardly a break in between. He almost always finds himself getting less than the recommended eight hours of sleep that hard-training athletes require to make optimal gains, but he’s learned to adapt. Here’s how he does it—and how you can too.

51 Labrada Jamie Eason Signature Series Whey Protein Isolate at
52 Stuck in the Middle
53 60 Seconds to Fit: Episode 14
55 BioLayne
56 Cracking The Muscle Code 1 - Born Fitness
57 8 Cardio Tips to Burn Fat
58 Dymatize L-Carnitine Xtreme at
59 8 Major Mistakes Limiting Your Muscle Growth
60 Seven-Minute Wonders: Fast Muscle Meals
62 6 Common Myths and Misconceptions About Female Fitness—Exposed!
63 Weider Principle #25: Retro-Gravity
64 Casein Point