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2014 Fitness Tech Guide

The fit life can be a lot more fun and easier to maintain with the right trunk of gear. Sure, you can lace up some old kicks, shove your gym clothes into a plastic bag, and haul your rump to the gym, but c'mon—it's the 21st century. Better technology and gear make our lives easier—and a lot cooler, like we're on the set of a very fitness-oriented "Minority Report."

Sagittarius Horoscope for Sunday, August 17, 2014

Sunday, August 17, 2014 - You appear to be transparent to those who know you but your true colors are hidden from everyone now, even your closest friends. Complex worlds of fantasy are bubbling up from the depths of your own subconscious mind. Nevertheless, you need not be concerned with the workings of your imagination today; instead focus on bringing happiness and joy into the world -- even if you have to start with your own.

Sylvester Stallone's Full Arm Workout

Sly trains fast, moving from exercise to exercise without rest. Not only does this get him muscular, but it conditions him, as well. The following biceps, forearms and triceps routines should each be done for 4-5 cycles without rest. This will ensure maximum muscle growth so you can start building guns like the big boys.

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Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them.

20 Fittest Foods for Men

19) Olive Oil 119 calories per tbsp Eat 2 tbsp per day Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

Workout Pyramids: The Fastest Way to Lose Fat

To make pyramids even harder, record your time. Do your regular workout then afterwards, add in your push up/knee grab finisher. Set the clock, push start, do the finisher and record your time. Complete the finisher again two days later with the goal of beating your previous time. This will ramp up your training intensity, burn fat and give you a great conditioning workout. Want to raise the bar even more with workout pyramids?  Add in some fitness equipment.

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

How to Keep Your Abs When You're Out of Commission

(I recently came off a SLAP tear repair surgery, that means no use of the shoulder for months, not even any running or lower-body work. There goes high-intensity exercise. But, luckily for me I went into it in shape. What's left had been diet, and a few other tricks. So if you're down and out yourself and looking for the tricks of the trade, or you're just a lazy bum looking for a quick read on how to live leaner, then click on through.)

Go to the Gym to Feel Less Pain

The article suggests that the more we exercise, the less painful it'll become—an obvious statement for anyone getting in shape, but one that is now backed by science. Perhaps more importantly, according to The Times , people with chronic pain may benefit from getting fit.  Their pain may not decrease, but the way their mind handles it might.

The Get Lean for Life Diet

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all—it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat—or undereat, which can slow your metabolism.  You must estimate your portion sizes, which you can do with a wave of your hand. A three ounce serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein .

Phil Heath's Competition Prep Nutrition Plan

Have you ever wondered what the competition diet of a 3X Mr. Olympia looks like? Look no further as brings you Phil "The Gift" Heath's nutrition plan, as he heads into the 2014 Olympia to defend his title!

The 10 Best Hangover Helpers

'Tis the season to let loose, but when you throw back one too many hard ciders and wake up with a pounding headache, you'll be desperate for relief. That's where we come in. With the help of New York City-based dietitian Tanya Zuckerbrot, M.S., R.D., we’ve gathered the 10 best foods and drinks for alleviating holiday headaches. If you want to stay well into the New Year, keep these items on hand to ease post-party pain.

5 Best Leg Workouts on BodySpace!

No matter what your goal is—size, strength, athletic performance, or general health—MuscleTech athlete and pro trainer Marc Megna will be the first to tell you that, by ignoring leg training, you're ignoring the body part that can lead to the greatest improvements. He trains his lower body twice per week to get the best results.

Spin the Ab Wheel for a Rock Hard Core

You’ll probably have to work your way up to performing ab wheel rollouts the right way—meaning you start in a standing position. But once you're capable of using your abs to maneuver your body parallel to the floor and then back to a standing position, you’ll find yourself getting stronger in all your main lifts, especially your squats.

Stretch for Muscle Growth Success

Stretching a cold muscle can cause injuries that can range from minor strains to actual tears. Research shows that stretching the muscle you’re about to train can cause a significant loss of strength during your lifts. In other words, you may cause yourself to utilize less weight than you are capable of simply because you stretched the muscle beforehand. The same goes for stretching during the workout. Yes, it may feel good and help to increase blood flow a bit, but you would be better off giving the muscle you are training a light massage between sets instead.

Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

Deload to Reload for Long-Term Muscle Gains

Bodybuilding-style workouts—splitting up your training into chest, back, leg days, and so on—generally feature less frequency of training the same muscles and less weight. This kind of training doesn’t require as much deloading, because less work (per muscle group) and load (less overall weight) doesn’t result in as much stress on your joints. The harder you hit it, the more you need to quit it. (At least for a week.)

We 'Mirin Volume 80: 18 Amazing WBFF Bodies

This weekend, the Cosmopolitan of Las Vegas will host the 2014 WBFF Worlds. Here are 18 talented competitors who have worked hard to earn their spot on stage!

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

4 Whey Delicious Protein Recipes

Dessert doesn't have to be chock-full of calories and followed by feelings of guilt. Dig into indulgent sweets and stay on track with these delicious, easy whey protein recipes!

22 to Extremes

This is a truly remarkable South American adventure. If you're lucky enough to win, you and a guest will fly roundtrip from anywhere in the US, on LAN Airlines, to southern Chile. Your adventure begins aboard the Skorpios II, an expedition ship specifically designed to explore the magnificent glaciers, fjords and rivers of the Aysen Region. After five days on the ship, you'll fly to the other extreme, the Atacama desert. Spanning over 600 miles of northern Chile, this is the driest place on the planet. Here you'll bike, hike and explore amidst breath-taking scenery. Two extreme experiences in one extraordinary trip. Plus, you'll be outfitted with Marmot gear to help thrive throughout your adventure.

Pauline's Fat Loss Pak

Fighter Diet Fat Loss by Mind Power: Ways to Win Over Your Mind So you want a ripped physique? No one said it would be easy. It takes a lot of discipline and dedication. It’s not just about gym time; it’s about what foods you put into your body. Having the mental discipline to make the right food choices time and time again is what this book is all about. Are you doing great with your workouts, but not seeing great results? Then take a look at your diet – no REALLY take a look at what you are eating every day. Are you cheating? If so, Fat Loss by Mind Power is here to help you get in the right mindset to stop that cheating. Want to know why you want to cheat? Pauline explains that here. Once you understand that, you can set yourself up mentally to avoid cheating. Here are some key el

Fighter Diet News

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


This article will clear away the lies and misconceptions. A fundamental truth that everyone needs to come to terms with is that fat loss is not easy. You’re not going to lose fat by taking a pill, going for a walk, lifting light weights for 15 minutes, or doing steady cardio on an elliptical. Eating low-fat processed foods and cutting calories is very unlikely to lead to sustainable fat loss either.

Seven-Minute Wonders: Fast Muscle Meals

It can be hard enough to get to the gym after a long day at work, never mind banging around pots and pans in the kitchen to cook a healthy meal from scratch. You’ve probably experimented with cooking all or most of your meals for the week on Sunday, and storing everything in resealable plastic containers until you’re ready to eat. This is a fine solution but too often yields mixed results: Grilled chicken and steak store in the fridge well enough, but the moment the recipe gets any more complicated than plain meat, a once-tasty dish can morph into an inedible disaster.

Hey, Dirtbags: Five Body Washes That Work Better Than Bar Soap

Bar soap isn’t all it’s cracked up to be. Believe it or not, your standard block of Irish Spring or Zest can wreak havoc on your skin, stripping your dermis of the moisture it needs to remain smooth and healthy. But the latest body washes (or “shower gels”) to hit the shelves of your local pharmacy are different: They not only keep your skin hydrated, they also come loaded with extra benefits, including blends of calming natural ingredients, subtle scents, and triple-duty formulations for seamless washing, shampooing, and shaving. 10 Grooming Products Guys Steal from Their Girlfriends>>>

Army of Two: How to Choose a Training Partner

You're not as good as you could be. Find a partner who will push you past your comfort zone and reach new highs.

A Bite from This Critter and You May Never Be Able to Eat Red Meat Again

A bite from the critter can cause severe allergic reactions to red meat with symptoms ranging from facial swelling to difficulty breathing. As of now, doctors are unsure if the allergies will last, but to be safe, pack plenty of tick repellent whenever you'll be spending time in the woods. After all, a bug bite isn’t worth giving up burgers forever, is it?

Ask Men's Fitness: What's the Best Condom I Can Use?

Well, there’s no such thing as a “best” condom, but sexologist Robin Milhausen, Ph.D., recommends the Trojan Ecstasy. “It’s fitted at the base but wider through the shaft,” she says, which allows for “ greater sensation while protecting against friction and potential breakage.”

Instant Muscles: The Proper Way To Deadlift

When you deadlift, however, that’s not how it works. Have you ever tried to simply rip the bar off the floor with the same force you apply to a bench press or squat? If you have (and the weight was heavy), you likely either failed to complete the lift, or you landed in the orthopedist’s office with a herniated disk. The deadlift may not seem as technical as the bench press or the squat, but it’s just as complicated, if not more so. That’s because the correct way to raise the bar is by gradually accelerating it as you go, as opposed to “popping” it off the floor.

Avoid Newbie Pitfalls

I train at NBS, and I can’t swing a dead cat without hitting a corporate gym/treadmill depot, fast food joint, pharmacy, or B12/T-therapy/lipo-shot filling station/medical weight loss clinic between my driveway and the gym parking lot. That may say a lot about our priorities and demand for quick solutions these days. It’s going to take me a long time and a lot of hard work and discipline to get healthy again, no matter what the advertisements claim. While I’m kicking my ass around the school yard, Itry to be a good newbie: I listen, ask, listen, watch, listen, and listen some more. Everyone there is bigger, faster, stronger, smarter, leaner, and fitter than I am, and they are the nicest and most helpful group of men and women that you will ever come across. That and reading websites like this may pull me out of newbie status in 3-5 years…maybe a decade.

Food Watch: Baobab

"Superfoods" get that title for a reason—they offer your body more nutrition than most other foods. Baobab is a superfruit that has been called "Africa's best-kept secret." It has a very unique nutritional profile and boasts some incredible health, beauty, and lifestyle benefits. For starters, it's 50% fiber, contains six times as much vitamin C as an orange, has more iron than red meat, and delivers twice as much calcium as milk and more potassium than bananas. The powder is even FDA-approved, so set aside whatever skepticism you may be harboring.

Get a Leg Up On the Best Surfaces to Run On

According to Edward A. Schwartz, DPM, a podiatrist who works with many runners at Coordinated Health Systems, the Bethlehem, Pennsylvania-based orthopedic medicine clinic, using many types of running surfaces "helps you vary the different types of stresses that your lower extremities have to accommodate. And that's better overall for your muscle groups and joints." Adds Bob Howard, MS, ATC, head athletic trainer at the University of Connecticut, "Every surface offers a different type of training. You want to be able to switch things up." This will help keep your body challenged but also injury-free. So get out there and mix it up, but before you lace up, know what you are in for. M&F's guide to running surfaces will give you the "dirt" on all levels.

Burn Baby Burn

Researchers took trained men and had them perform a traditional workout doing four sets of eight diferent exercises (bench press, leg press, leg curl, seated row, military press, biceps curl, triceps extension, and situp). A second group performed high-intensity training, using heavier weights and lower reps. The high-intensity workout was much shorter. The traditional workout took 52 minutes to complete, whereas the high-intensity workout took 22 minutes. They measured the men’s metabolic rate on two separate occasions, once before the workout and then again 22 hours after it was finished. At the end of the study, training volume was much higher for the traditional resistance-training group (17,273 pounds vs. 8,536 pounds).

Ask Men's Fitness: What Do I Need to Stock a Bar at Home?

Tobin Ellis, a bar consultant and award-winning bartender, suggests buying these basic spirits: gin, vodka, bourbon, rye, rum (both light and dark), vermouth (sweet and dry), tequila, and Campari. For mixers, pick up some sugar, agave nectar, Angostura bitters, and ginger beer. And finally, keep handy some lemons, limes, and oranges. “Believe it or not, with this small setup you can mix up most of the classics,” says Ellis, “including the martini, Manhattan, old-fashioned, daiquiri, margarita, negroni, and maybe a Moscow mule or two for your less-adventurous friends. Learn to master a simple daiquiri and an old-fashioned and you can satisfy just about anybody, from that smoking-hot brunette down the hall to your grandmother paying you a visit.”

60 Seconds to Fit: Episode 18

60 Seconds to Fit: Episode 18

Strategic Exercise Pairing for More Size

This training method involves a giant set of three exercises and combines both pre-exhaust and post-exhaust training methods. You may be familiar with the post-exhaust training method. Basically, it involves a compound exercise followed by an isolation exercise.  An example of this is a chin up paired with a straight-arm press down (to further fatigue the lats) or biceps curl (to further fatigue the guns). The idea behind this method of training is to further fatigue the major or minor muscle group involved in the compound exercise.

Athletic Edge Nutrition PreSurge at

Warnings: Consult a physician or licensed qualified health care professional before using this product. If you have or have a family history of heart disease, angina, arrhythmia, high blood pressure, or other cardiovascular disease, recurrent headaches, bleeding disorder, depression or other psychiatric condition, difficulty urinating, prostate enlargement, seizure disorder, or if you are taking an MAO inhibitor or any other prescription drug. Do not use if pregnant, or nursing. Reduce or discontinue use if excessive sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations occur. Do not exceed recommended serving. THe consumer assumes total liability if this product is used in a manner inconsistent with label guidelines. Do not consume synepherine or caffeine from other sources, including but not limited to coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Athletes, check this product with your testing organization before using. User assumes all risks and liabilities related to the use of this product. If you are governed by any athletic or governing body, make sure to contact that body to ensure the use of this product is not in violation of their rules and regulations.

The Mistaken Beliefs About German Volume Training

The Mistaken Beliefs About German Volume Training

Walk With Me

Great bodybuilders possess a special combination of good genetics and a strong work ethic. Not only does Rhoden have both, he was fortunate enough to pick soccer as his first sport at the tender age of 5 in his native Jamaica. Having three brothers who also played soccer competitively made it even easier for him to continue to play up until college. He attributes much of his leg shape and strength to his years on the soccer field and kicking the ball around the yard with his brothers. Although his legs have always been a standout body part, Rhoden continues refining their shape and size every year.

T NATION (officialtnation)

Building High-Performance Muscle™

5 Healthy Summer Snack Recipes

Do you have a birthday party or barbecue coming up? Forget bringing the usual potato salad and try one of these healthy recipes instead. They're easy to make, look amazing, and taste even better!

ANS Performance DIABLO at

Olive leaves have been known to possess hypoglycaemic, hypotensive-diuretic and antioxidant properties; as a result olive leaves help support a healthy fat load and circulatory fat levels.* In a recent animal study, oleuropein increased noradrenaline and adrenaline secretions, as well as uncoupling protein 1 levels in brown adipose tissue, leading to increased thermogenesis. Additionally Oleuropein is believed to enhance the conversion of the thyroid hormone T4 (thyroxine) into the more potent form T3, which has a 3-5x more active in its roles at augmenting base metabolic rate.*

60 Seconds to Fit: Episode 17

60 Seconds to Fit: Episode 17


Raise Your Reps to Reap New Muscle

Rules are meant to be broken, especially when it comes to your training. It’s true that a moderate rep range should be your mainstay for building size, but if you’ve been training for awhile, you need a more extreme approach now and then to shock your muscles into new gains .

One Binge-Drinking Session Could Gut Your Gut

Turn into a lush on the weekends? You might want to rethink your occasional binge. It could be more harmful than you think.

5 Healthy Craft Beer Ingredients You Haven’t Heard Of

5 Healthy Craft Beer Ingredients You Haven’t Heard Of