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Leg Workout With Ben Pakulski | Teach Hamstring Exercises Workout

Leg Workout With Ben Pakulski | Teach Hamstring Exercises Workout - - Ben Pakulski and Vince Delmonte will show you how to do ...

Chad Wesley Smith Squat Training w/ Commentary

Chad Wesley Smith's squat training from yesterday with commentary. Yesterday's training included... Competition Squat 645x5x5 Pause Squats 515x5x3 Wide Stan...

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Flex Lewis Trains on the Eve of the 2014 Flex Lewis Classic

Mr. Olympia 212, Flex Lewis, gets in a back training session before heading over to meet competitors at the 2014 Flex Lewis Classic check-ins.

Sagittarius Horoscope for Saturday, July 5, 2014

Saturday, July 5, 2014 - Making up your mind with respect to a group activity may cause you extra worry today. You want to participate in the fun, yet you could feel as if your energies would be better placed somewhere else now. Your choice probably won't matter in the long run as much as you expect. You will likely remain ambivalent about your decision either way so you might as well follow your bliss.

28-Days-to-Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio . Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to. To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body. Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions. You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way.

Trainer Q&A: Can Kinesiology Tape Help Heal Workout Injuries?

How does kinesiology tape benefit injury rehabilitation? Kinesiology tape can help with fluid movement because the elastic recoil of the tape ‘lifts’ the skin, which increases the space underneath to allow for lymphatic drainage. Your lymph system is a systemic whole-body system that helps with moving fluids into and out of the area. The lymphatic system sits just under the skin so when you put the tape on, it helps to clear an area of swelling. Increased lymphatic drainage helps with tissue healing which helps speed up the healing process. You can wear it in the shower and while sleeping so it's providing therapeutic treatment 24/7.

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.

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

The Fat-Busting Superset Workout

“Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey ( “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”

Five Hot Dogs That Aren't Too Hard on Your Body

Light a fire under the classic cookout staple with a host of healthy and tasty ingredient alternatives.

Fifteen Simple Strategies for Kicking Stress

When stress strikes, it’s hard to rationalize a way out of the hole it feels like you’re buried in. The best you can do is prepare in advance so that when you are in over your head, whether it’s from work, relationships, finances, or just a stalled subway car, you know exactly what to do to crawl out of that dark hole. To help you nail down a stress survival plan, we booked some time with three of the best stress doctors out there, who shared these 15 quick-hits for getting out of a maddening situation.

Natural Fixes for 6 Nagging Health Problems

If you’re like us, you’re more than skeptical about the “proven home remedies” that populate the Web. (For the record: No, there aren’t any magical first-aid properties in flour or burn-healing powers in your tube of Crest.) But, as we were surprised to learn, there are lots of everyday foodstuffs —Lentils! Olive oil!—medically proven to help you bounce back from pesky, minor ailments, from feelings of discomfort to post-workout back pain. Along with their uses and benefits, here are a few of them.

Last Longer in Bed! Sex Experts Tell You How

So maybe you’re not the “ One Minute Man ” Missy Elliot rapped about in 2001, but if you’re still looking for ways to have longer-lasting erections (and longer-lasting sex), you’re not alone. Sex experts agree that it’s one of the most common things men are insecure about—but they’re not always using the right methods. “Of course all men have their own extending technique, from thinking about football or baseball or counting backwards in their heads,” says A.L. Harper, a sex expert and former editor of a UK-based men’s magazine. “However, these distraction techniques can result in making them worse in bed because they aren't paying attention to their partner's pleasure.” If you’re curious to find out the real ways to last longer, we’ve asked three top industry experts to share the advice they give their clients—no Viagra required.

Trainer Q&A: How Do I Spot Someone?

Q1: How do I spot someone doing a barbell bench press? Sean Hyson: Stand behind the head of the bench. Hopefully it has a platform of some kind you can stand on that will elevate you a bit and give you better leverage to hand the bar to the guy you're spotting, but make sure you’re behind him and centered to the bar. If he wants a liftoff, agree when you will give it (on the count of 3, for example). Make sure the bar is positioned at the front of the J hooks to reduce the distance it has to travel to be in position.

How To Amp Up Your Gym Motivation

Use some positive self talk to get in the zone, and reinforce your self esteem. The right kind of repetitive self-affirming thoughts and talk can positively alter your belief system. You can either use the mood-related self-talk method, which impacts upon your emotional self being, or you could use positive self-affirmation statements, which many trainers use to reiterate how great they are - Arnold was a master at this method.

Kettlebell Climb to Torch Fat & Build Lean Muscle

Take the swing, for example. When you perform a swing with a kettlebell, the weight is pulling away from you with significantly more force than a dumbbell does because its center of gravity isn’t right in your hand; it’s away from you, offset from your hand by the length of the kettlebell, from its handle to its body. This places more stress on your lower back and hamstrings and makes the exercise more difficult.

The Science Behind Quenching Your Thirst

According to the Journal of Strength and Conditioning Research , for every 1% body mass you lose through sweat, your heart rate ticks up three beats a minute, which means it has to work harder. Not good. On the flip side, “ staying hydrated helps hold in more water, so your heart has to work less to pump the blood to muscles,” says study author William Adams, M.S., A.T.C., so “keeping your heart rate low allows you to exercise with a higher intensity.” 10 Foods to Keep You Full Until 5:00 PM >>>

Daily Session: The Full Gym Back Workout

Build a back like a fitness model using a variety of equipment.

12 Hottest Movies of Summer 2014

Whether it’s date night  or a weekend meet-up with your buddies, going to the movies is an entertaining way to start or end a night. To save you the back-and-forth over the dreaded "So, what are we gonna see?" we've compiled this quick list of the most anticipated flicks of the summer. Trailers are included so you have everything you need to pick something that won't disappoint. And for your convenience, we've left chick flicks off the list.

7 Things You Didn't Know Yoga Could Do for Your Body

If you practice yoga five days a week you’ll just turn into a Gumby doll, right? Eh, maybe. Though a regular yoga practice does increase flexibility and help strengthen and lengthen your muscles, there are some not so obvious benefits to getting your “om” on regularly. From better bowel movements to steamier sex, you might be surprised what a little time on the mat can do for you.

The Best Medicine Ball Ab Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Saturated fats and heart disease link 'unproven' - National Library of Medicine - PubMed Health

However, there were significant associations for specific fatty acids. The saturated fatty acid margaric acid was significantly associated with lower risk (RR 0.77, 95% CI 0.63 to 0.93), as were the polyunsaturated fatty acids eicosapentaenoic (RR 0.78, 95% CI 0.65 to 0.94), docosahexaenoic (RR 0.79, 95% CI 0.67 to 0.93) and arachidonic acid (RR 0.83, 95% CI 0.74 to 0.92). 27 randomised controlled trials, including 103,052 people, looked at the effect of fatty acid supplementation on the risk of coronary disease. In these trials, people in the intervention group had been given linolenic acid, long-chain -3 polyunsaturated fatty acid or -6 polyunsaturated fatty acid supplements. No significant difference in the risk of coronary disease was seen for people in the intervention group compared to people in the control group.

The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

Fighter Diet News

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

The Best and Worst Canned Soup

When you're in a rush, canned soup isn't a bad meal option...if you choose wisely.

Diet 911: Staying Hydrated Without Water

In your new diet, try adding turkey-stuffed bell peppers as an entrée. Bell peppers are loaded with water, while the rice will absorb the liquid from the tomatoes and broth, helping to fill you up. Meanwhile, replace the peanut butter protein bar with apple slices and dip those in natural peanut butter. Bars are dry, and this way you get more water with your protein fix. Adding a pre-workout sports drink is another surefire method to increase the water in your diet, and since dehydration can sabotage your workout, you’ll be adding it at just the right time. So, while protein is still king when it comes to building muscle mass, keep water content in mind if you want to be healthy and perform at your best.

Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second asyou flex your biceps hard and then slowly return the handles to the start position and repeat.

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

Calves Crash Course

Lewis is a bit of an innovator in the gym, especially when it comes to training calves. Following a philosophy he has termed “hybrid training,” his goal is to keep blood in the calves through quick, almost-nonstop straight-leg calf movements in three snappy rotations. Lewis had used more conventional heavy calf training in the past, but after experimentation, he realized the benefits of perpetual motion for his own development.

Concentrate on the Negative

The eccentric portion of lifts causes more muscle damage—and growth! Fast-twitch muscle fibers contribute mostly to muscle strength and have greater potential for increases in mass. Explosive muscle contractions such as sprinting, Olympic lifting, and plyometrics activate more fast-twitch muscle fibers. The slow-twitch muscle fibers are more efficient at extended muscle contractions over a long period of time. Therefore, slow-twitch fibers are great at helping athletes run marathons and bicycle for hours. Eccentric contractions (i.e., lowering the weight) have been found to increase muscle mass and strength compared to concentric contractions (lifting the weight). The rationale is that as the muscle fiber is stretched during a contraction, more tension is placed on fewer muscle fibers and more damage occurs to the muscle fibers. Researchers examined both fast-twitch and slow-twitch muscle fibers after eccentric exercise. Eight men performed 210 eccentric contractions of the elbow flexors on an isokinetic dynamometer with one arm. Markers of muscle damage and strength were examined before and after exercise.

Arnold Schwarzenegger: Pound for Pound

Arnold Schwarzenegger: Pound for Pound

Off-Season Cardio - A Must for Bodybuilders

Some bodybuilders put on excess body fat in the off-season due to the increase in caloric intake and  reduced cardiovascular activity. Most bodybuilders increase caloric intake while neglecting cardio, causing too  much storage of body fat. Bodybuilders can still eat large amounts of calories while keeping of excess body fat.

2014 Chicago Pro - Roelly Winklaar

2014 Chicago Pro - Roelly Winklaar

Important Lessons I've Learned About Money & Life - Zach Even-Esh

In this episode of The STRONG Life Podcast I share some hard hitting truths from the heart about lessons I’ve learned about life and money. I’ve seen and heard countless people complaining about money yet opportunity is there to live a greater life and a different lifestyle.

Workouts Too Draining? Reduce Training, Start Gaining–BIG

The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! Go HERE

Take it Outside for Better Pumps

Scientists at the University of Edinburgh discovered that sunlight enhances nitric oxide (NO) production. During the research, dermatologists studied the blood pressure of 24 volunteers under UV and heat lamps. In one session, the volunteers were exposed to both UV rays and the heat of the lamps. In the other, the UV rays were blocked so that only the heat afected the skin. The results showed that blood pressure dropped significantly for an hour afer exposure to UV rays, but not afer the heat-only sessions. Scientists said that this suggested it was the sun’s UV rays that brought health benefits, which were thought to be accompanied by increases in NO production. The volunteers’ vitamin D levels remained unafected in both sessions. The researchers suspected that nitric oxide, a chemical transmitter stored in huge reserves in the skin, can be released by UV light, to great benefit for blood pressure and the cardiovascular system.

3 Healthy Fat-Loss Recipes That Will Help You Get Lean And Mean

If you can't handle another Tupperware lunch of chicken and rice, then we can help you out. Here are three delicious recipes that will support your summer shred goals!


3 Healthy Fat-Loss Recipes That Will Help You Get Lean And Mean

If you can't handle another Tupperware lunch of chicken and rice, then we can help you out. Here are three delicious recipes that will support your summer shred goals!