The 13 Fittest Marriage Proposals of All Time
When you love fitness, and love your partner, you have to let it show.
Neck Training with Head Nods
No equipment, no time, no problem. Here's the quick fix to building a more muscular neck.
Man Uses Massive Hands and Forearms to Advantage
Minnesota resident doesn't need spinach to bust out Popeye-sized pipes.
Stephen Amell to Guest Star on WWE Monday Night Raw
The hooded vigilante takes center stage in the squared circle tonight.
Ashley Horner's Sucking-Wind Stair Workout! - Bodybuilding.com
Sick of spinning your wheels on the same old cardio machines? Then it's time to get outside! All you need for this effective workout is a flight of stairs and a pair of sneakers.
Crowdfire - Grow, publish and analyze on Instagram and Twitter
Build a powerful, relevant network on Twitter and Instagram
Sagittarius Horoscope for Sunday, August 16, 2015
Sunday, August 16, 2015 - You may attempt to adhere to your established schedule so you can set a good example for others to follow today. But keeping everyone else in line is tricky when you're feeling so antsy yourself. Fortunately, you should be able to balance your current responsibilities with the incoming waves of restlessness if you keep track of your priorities. Focusing your intentions in the present moment is easier if you remember the long-term payoff will bring lasting satisfaction in the end.
7 Best Bodybuilding Foods
The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.
The Cure for Stubborn Calves
For full calf development, use all three foot positions either in the same workout or alternate each time you train calves.
6 Perfect Post-Workout Meals
Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.
The Best Medicine Ball Workout
When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.
How Alcohol Affects Your Training
The last important point to cover here is dehydration. Consuming alcohol dehydrates you. This is important, because being dehydrated affects most everything in your body; from your mood to the ability your mind has to process information and memories. In addition to that, research has shown that dehydration does immediate damage to your brain, even shrinking it. Your capacity for learning, memory, and mental alertness will all suffer if you're dehydrated. Re-hydrating those cells too quickly after they’ve shrunken can cause cerebral edema or swellings of the brain. If you’re not getting ample fluid, you’re not carry water-soluble vitamins and minerals through your system either. Having severe dehydration also drains your motivation, energy, and stamina.
8 Ways to Build Shoulder Strength and Stability
Follow these tips to save your shoulders so you can keep going strong at the gym.
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8 Tips for Great Abs
7. The Fountain of Youth : Many people believe that the more water they drink the more they will retain when in fact this is completely backward. The body will retain water when only small amounts are taken in for fear of dehydration. When you are drinking an abundance of water the body will keep flushing it because it has no fear of running out. I recommend three to four liters daily for the weekend warrior and six to eight liters for the hardcore trainers. Remember, less water retention means more definition, which will help expose those great abs you want so badly!
12 Concepts Bodybuilders Should Use Every Day
HEALTH: In reference to his cigarette smoking and junk-food tendencies, Mike Mentzer once declared that he wasn’t a “health nut,” he was a bodybuilder. He died at age 49. If you focus on bodybuilding through the prism of pro contests and the endless pursuit of more size and cuts, then it’s easy to lose sight of the health-boosting components of our sport. Don’t make that mistake. A regular exercise program coupled with a muscle-growing fat-deflecting diet, nutrient supplementation and adequate rest is a health-building lifestyle. Health and bodybuilding should go hand in hand.
4 Core Moves for Stronger Abs
There’s more to core work than simply crunching your body up and down at a steady pace. Every time you change direction, swing a bat, or throw a football, there’s an intricate network of muscles at work—and if you want to be prepared for explosive, athletic movements, you need to prepare your core accordingly.
10 Week Plan for Getting Huge and Strong
Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.
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.
How to Lose Belly Fat with These Smart Diet Tips | Eat This Not That
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4 Classic Exercises to Build Up Your Biceps
Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.
Tips For Arm Training by Maxx Charles
When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps and triceps. He’s the first to volunteer that what he does isn’t for everyone, whether it’s the sheer volume of his training or the exercises he uses. Charles is a guy who studies others in the gym and makes up his own exercises based on his specific needs. Instead of looking at each exercise in detail, let’s consider some of the principles Charles utilizes as he trains to help us reach a better understanding of how he built one of the biggest pairs of guns in the pro ranks.
5 Reasons to Stop Fearing Carbs
They often get a bad rap, but these essential macronutrients play an integral role in your muscle-building ambitions.
Super Complexes for Fat Loss
The point of this article is simple — we just want to employ methods to spike our metabolism, get the heart rate racing, use our strongest muscle fibers, and subsequently trigger the most fat loss. As I mentioned earlier, the best part about complexes is that we can still work in a weight and rep range to keep our strength levels, well, level. We can also avoid sacrificing too much muscle to extensive longwinded cardio routines. The result is more conditioned muscle and workouts that cut your gym time in half. Now who wouldn’t want that?
The Best Suspension Trainer Workout
HOW IT WORKS The kind of instability a suspension trainer provides is ideal for core strengthening. To increase the instability, we’ve designed this workout using unilateral exercises, meaning that you’ll be training each side of your body individually. If you need to reduce the intensity of an exercise, simply increase the angle of your body to the floor (shorten the length of the handles/ straps). The workout at right lets you customize your training, giving you a specific period of time in which to do your reps, rather than a concrete number of reps to hit every set.
The 30 Best Leg Exercises of All Time
In sports, the gym, and daily life, a strong lower body is crucial to performance. For the sake of your physique and training results, here are 30 strength-building lower body exercises to ensure you never skip leg day.
How Many Eggs Are Safe to Eat? - Born Fitness
If you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk. (The exception: Let’s say you’re on a “diet” and are counting macros or keeping fat lower, there’s no problem just eating a bunch of eat whites and saving calories. Sometimes I do it myself, but the reason isn’t to avoid the yolk or for health reasons; it’s to save calories or eat fewer grams of fat per day.)
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Back and Biceps Muscle-Builder Workout
Get big with this back and biceps workout designed to give you an intense pump.
Five Tips for Optimal Carb Intake When Trying to Lose Fat
Eating fewer carbs is a useful trick for losing body fat. But low-carb eating done wrong causes more trouble than it’s worth. The sad fact is that with the rise of fad low-carb diets, optimal carb intake has been forgotten.
50 Cent's Fine-Tuned Workout Routine
The following is an example of what a typical workout looks like for 50 Cent . It was designed by 50’s long-time trainer and M&F adviser, Jay Cardiello (cardiellofitness.com). “One of the big-gest things for him is he needs to be able to run around with a microphone and perform for two-plus hours,” Cardiello says. “I don’t think most people realize how draining that is.” To build cardiovascular endurance while continuing to build the shape 50 wants, Cardiello uses a lot of supersets; for example, 10 pushups after every set of bench press.
10 Best Moves to Lose Your Love Handles
You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.
Universal Nutrition Animal Whey at Bodybuilding.com
An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.
6 Ways Fitness Improves Your Life - Bodybuilding.com
The time has come to put random workouts aside! Get serious about fitness and reap benefits that will improve your entire life, from crushing your favorite sports to building instant confidence.
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 as you flex your biceps hard and then slowly return the handles to the start position and repeat.
There’s only one power rack in my gym, and all the bench press stations are usually occupied. My goal is fat loss, and I don’t want to spend all day waiting for equipment. Any suggestions? This is a common problem in commercial gyms because certain misguided members tend to monopolize certain pieces of equipment, such as the bench press station. One way to get around this problem, other than changing your workout time, is to focus on dumbbell training. Note that I offer specific details about how to perform basic movements, such as using a supinated grip on the seated row. It’s not that a supinated grip is far superior to a pronated grip, but it’s a way to add variety to the program. For example, after using this program you could perform a seated row with a pronated or semi-supinated grip. If you like this type of program, consider that you can also do it at home. You don’t need to purchase a complete line of dumbbells, just a few adjustable sets. Also, I recommend purchasing thick-handled dumbbells, which have many benefits over conventional dumbbells, such as taking care of your forearm work.
Shock Your Chest Into Growing
Pecs haven't really grown any bigger or stronger in months? Time to throw another wrench into your pec training with some new hardcore, extreme techniques, all intended to spark new muscle growth and take your chest to the next level. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success.
6 Macro-Filling Fish Recipes
Fish is known as one of the cleanest and healthiest protein sources in the world -- and it's easier to cook than you ever realized. Fish is high in omega-3 fatty acids and some popular vitamins like vitamin D and B2 (riboflavin) as well as some minerals: zinc, magnesium, and potassium. From a muscle-building perspective, vitamin D and zinc can significantly impact testosterone levels -- allowing you to add lean muscle.
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3 Ways Pilates Can Fine-Tune Your Training
Pilates also helps to rebuild weakened and damaged ligaments and tendons. One of my clients came to me complaining of back problems. He did only crunches for his midsection. With Pilates, we worked on strengthening his transverse abdominals—a deeper layer of muscle than the visible rectus abdominis—whittling his waist down as we created core strength for back support. After just a few sessions his back problems had diminished considerably, and after two months he had none at all. He continues with Pilates to this day. His strength is now that of a gymnast.
Rookie Mistakes: The Deadlift
It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues just once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.
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.
Apple Bacon Roasted Brussels Sprouts Recipe - Born Fitness
On the nutrition side, Brussels sprouts are loaded with fiber, are a great source of the B vitamins, and contain glucosinolates, which show promise in fighting cancer. Need another reason? One word for you: bacon. We use turkey bacon in this version, but the original stuff works just as well.
5 HIIT Kettlebell Workouts for Fat Loss
DIRECTIONS Partner 1 holds a plank while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. THE WORKOUT Set 1 Partner 1: Plank Partner 2: 10 KB Clean and Press Partner 1: 10 KB Clean and Press Partner 2: Plank
5 Muscle Building Mistakes (And How to Make Gains) - Born Fitness
Why is it so hard to gain size? Because most people don't realize they are making muscle building mistakes. Fix these 5 problems and you'll accelerate your gains.
Quiz: Which Protein Flavor Are You? - Bodybuilding.com
There's only one kind of protein powder I ever buy, and that's unflavored. I don't even want vanilla, thank you. If I want vanilla, I can add a vanilla bean. I can't even fathom how cookies 'n cream can be a flavor. Cookies are small crispy cakes, not powders.
BCAAs: Effective Dose for Muscle Growth and Fat Loss - Born Fitness
Editor’s note: Every month I write a column for Muscle & Fitness magazine called “Born Fit” where I answer real questions. This post focuses on BCAAs, muscle growth, fat loss, and the role of leucine with intermittent fasting. This is an unedited answer without the space restrictions of the magazine. If you want to potentially be featured in the magazine, ask a question using the hashtag #BornFit. -AB
12 Signs You're Overtraining
As a Men’s Fitness reader, you take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.
Daily Session: Pull-Up Bar Workout
The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout , but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.
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5 Weird Ways to Fuel and Refuel After a Workout
If only fueling and refueling your body were as easy as choosing between regular leaded and high-octane gas. When it comes to eating and drinking, you’ve got endless “premium” options for powering up and feeding your recovery. “The key things to remember: You need carbs to fuel your workout and sometimes refuel during a particularly long session and both carbs and protein to replenish and build muscle,” says Joy Dubost, R.D., a spokesperson for the Academy of Nutrition and Dietetics. But is there one (or a few) magic-bullet foods or drinks that provide an extra boost or advantage? Some people think so—and they aren’t what you might expect.
Dress to Impress: Why Bringing Your Style A-Game Can Help You Think More Creatively
So if your office is full of chinos and button-downs and you want to bump it up a notch, add a checked blazer and suede boots; if your firm is just suits as far as the eye can see, try one of the new slim-cut double-breasted or three-piece numbers, or a nailhead or houndstooth pattern.
J.J. Watt Shows the Intensity to Succeed on 'Hard Knocks'
There's no doubt who the real star of the first episode of HBO's Hard Knocks was when the NFL training camp documentary premiered for its tenth season this past Tuesday; it was none other than J.J. Watt . The Houston Texan's DL and team leader was front and center throughout the show's one hour airing. In one memorable scene, Watt showed his fervent dedication for staying at the top of his game by training long after camp had ended for the day. Check out this footage from last night's premiere. Earlier in the episode, Watt was seen working hard in the gym, flipping a 1,000 pound tire and working the push sled.
How Much Protein Do You Need on Your Weight Loss Diet Plan? | Eat This Not That
Now, for the fun part: eating! The fewer calories you consume, the greater the proportion of calories that should come from protein, says Donald Layman, PhD, a professor emeritus of nutrition at the University of Illinois. And no, that extra protein won’t wreck your kidneys: “Taking in more than the recommended dose (which is currently 46 and 56 grams, per The United States Centers for Disease Control and Prevention) won’t confer more benefit. It won’t hurt you, but you’ll just burn it off as extra energy,” Mark Tarnopolsky, MD, PhD, who studies exercise and nutrition at McMaster University in Hamilton, Ontario, says. But be warned: Taking in excess calories , from protein or otherwise, can lead to weight gain, so be sure to stay within the recommended calorie range for your goal.