Strength Coach & Warehouse Gym Success Tips
http://UndergroundStrength.org - Underground Strength Coach certification details http://UndergroundStrength.org/calendar - Underground Strength Coach Calend...
IFBB Pro Evan Centopani Joins Prime Nutrition
The announcement that IFBB Pro Evan Centopani had teamed up with Prime Nutrition rocked the bodybuilding world about as much as physically possible a little ...
Sots Press with Colin Burns-JTSstrength.com
USAW Champion Colin Burns teaches you how to execute the Sots Press... Press in clean or Sots Press is useful as a warm up for snatches or cleans. Start with...
Auto-Regulation in Strength Training by Mike Tuchscherer-JTSstrength.com
Mike Tuchscherer of Reactive Training Systems lecturing on using Auto-Regulation in Strength Training at Juggernaut Training Systems' Become Unstoppable Semi...
Arnold Announcement and Training for IPF Worlds
In this video I announce qualifying for and entering the 2015 NAPF Arnold Classic Raw Power Challenge, one of the most prestigious raw powerlifting meets in ...
Top 5 Ways You Know You've Made It In The Fitness Industry - Born Fitness
Filter out everything else, and this is what really matters. This is a fitness professional’s job. Anything else that comes with the territory is a byproduct, not a primary focus. Remember that, and you’ll enjoy the industry and be much more likely to have success.
Twitter / FLEX_Magazine: It's Monday! Here's some ...
It's Monday! Here's some motivation from @Schwarzenegger pic.twitter.com/z2sFRvBN2m
2014 IFBB PBW Tampa Pro Championships
Official 2014 IFBB PBW Tampa Pro Women's Competitor Lists
Sagittarius Horoscope for Monday, August 4, 2014
Monday, August 4, 2014 - You aren't interested in discussing your feelings today while the Moon visits your 12th House of Secrets. Even if others think that you're sharing your soul, you have more happening internally than anyone realizes. In fact, your philosophical ramblings can cleverly hide the real juice. Keep in mind that you probably won't benefit from changing your tactics now. It's wiser to take the conversation to the next level only if you're ready to be more vulnerable with your heart.
Researchers Who Provided Key Evidence For Gluten Sensitivity Have Now Thoroughly Shown That It Doesn't Exist
On top of that, these other potential dietary triggers — specifically the FODMAPS – could be causing what people have wrongly interpreted as gluten sensitivity. FODMAPS are frequently found in the same foods as gluten. That still doesn't explain why people in the study negatively reacted to diets that were free of all dietary triggers.
Get Stacked: Healthy Muscle Sandwiches
But rarely do we put much thought into our sandwiches, settling for little more than the same old ham and cheese, and that can get stale fast—without providing you any advantage in the gym. Snap out
of that boredom without expanding your waistline with this arsenal of protein-packed recipes featuring flavorful combinations that are perfect for lunchtime or any other time of day.
6 Things You Should Do After Every Workout
Get the most out of your training efforts by incorporating these practices into your post-workout regimen.
Chest Workout for Monster Pecs
The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily.
Conquer Your First Marathon
We know, 26.2 miles seems crazy, but you’re going to have to trust us. You’re ready. Completing your first marathon, and even scoring a competitive time, is within the reach of any experienced recreational runner willing to go the distance. With this 12-week program, broken into three simple steps, you’ll be ready to race with confidence.
10 Worst Bench Press Mistakes
Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.
7 Ways to Break Your Training Rut
Get off the merry-go-round of same old results with these plateau busting tips.
12 Rules of Big Eating
Here's some simple math that many people still can’t seem to grasp. You’re in the gym for only an hour or so each day, leaving another 22–23 hours in which muscle growth depends solely on what goes in—or stays out of—your piehole. So why is the nutrition side of the mass-gaining equation often marginalized? It’s probably because a bench press is a lot sexier than a spinach salad. But if you want to take your physique from string bean to Mr. Clean, certain dietary principles need your utmost attention. These 12 get-big eating tips will help you build the body you’ve always yearned for without blowing up like the Pillsbury Doughboy.
Workout Finisher: Descending Ladders for a Bigger Chest
The goal is to complete all the reps under control and with good form but rest as little as possible between sets. The dip should be performed with a slightly forward lean as to place more emphasis on the chest as opposed to the triceps. And you can think of the 7 reps as a benchmark starting point. If the finisher was too easy, try starting at 10 and work your way down to one next time. Or, if it was too difficult, start at 5 reps.
The Clean, Lean Muscle Gain Meal Plan
This program is designed for a 200-pound lifter with 10% body fat. To adjust the numbers for your size, simply take your lean body weight (body weight - (body fat % x body weight) and divide it by 200 (the approximate lean body weight of the sample lifter). So for a 150-pound lifter with 10% body fat, the formula would be (150 - (0.10 x 150)=135/200=0.675. Simply take this number and multiply it by the amounts given in the sample plan to get the correct numbers for your lean body mass. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90x0.675) = 60g of carbs and (35x0.675) = 24g of protein.
The Best MMA Cardio 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.
Artificial Sweetened Foods Promote, Not Hinder Fat(!) Loss. 1.2kg Body Fat in 70 Days By Eating Artificially Sweetened Products. Lower Hunger, Higher Fat Oxidation vs. Sucrose - SuppVersity: Nutrition and Exercise Science for Everyone
There is one impor- tant reason why I still recommend to be careful with any kind of sweetener (inclu- ding stevia) and that's the fact that they won't help people get rid of their extra-sweet tooth. A "tooth" which is in many cases the reason they ran into weight problems in the first place. And a tooth that is rather going to get more, not less sugar hungry if you are adding stevia, sucralose or aspartame to whatever foods you eat.
Putting the results into perspective: What this study does confirm is that artificially sweetened products can help average healthy non-dieting, non-overweight individuals lose weight. What it does not confirm is that artificially sweetened products will help obese people lose weight or ward off further weight gain in an ad libitum diet scenario such as the one at hand.
If we go one step further and extend our skepticism from a potential subject- to a potential duration-specific effect, we still don't know if the chronic consumption of artificially sweetened products wouldn't have negative effects on what some people call the "energy intake gauge".
Supplement Spotlight: Fuel Up with These Pre-Workouts
Excess body fat isn’t good for much except this: It’s a great source of workout fuel. The key is to get your body to let go of this stored energy pre- and post-workout. These supps provide a two-for-one, helping fuel workouts with your own fat. • Raspberry Ketones Rising in popularity, raspberry ketones can increase metabolic rate and release fat from storage. • Capsicum Sometimes listed as capsaicin, this supplement from chili peppers helps drive up your metabolic rate so you naturally burn more calories. • Green Coffee Bean Extract This fat burner contains a higher concentration of chlorogenic acid than do roasted beans. This is the chemical that works with caffeine to release and burn body fat.
5 Go-to Ab Exercises
Why I Like It : This is a great exercise to strengthen your entire core. When done correctly it's taking the benefits of the plank and magnifying them. This exercise is great for building your serratus, which runs along the sides of your abs. When developed it really frames in your six-pack and makes you look extra fit. How to: Start in a kneeling position. As the wheel rolls forward, you want to work toward a fully extended position. The more extended you are, the more challenging the exercise. Using your abs (not your arms) bring the wheel back to the starting position. Focus on a crunching motion, or "curling" your trunk. If you keep your back straight you will work more of your arms, lats, and shoulders. If you don't have access to an ab wheel you can use a straight bar with 10-pound plates on each side.
#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!
The Game Changer Diet
Paying attention to calories and macronutrients (protein, carbs, fat) is the bottom line when it comes to slashing fat, building lean muscle, and achieving your ideal physique. This transformative diet plan is set up to create a caloric deficit (you’ll burn more calories than you’ll consume) for optimum fat loss, while maintaining sufficient protein to build new muscle and just enough carbs to fuel the energy and recovery demands of high-intensity workouts .
Pre-Exhaust Your Shoulders
If you’ve been training for any length of time those, “I can’t lift my arms above my head” days are probably few and far between. This is because of The Repeated Bout Effect (RBE). The simplified definition says that repeatedly doing the same exercises will cause less muscle damage (a key variable in the muscle growth equation) over time. Essentially, your muscles adapt. However, muscle damage is a good thing when it comes to building muscle. Using the pre-exhaust training method is one way to throw a monkey wrench at RBE.
Fine-Tune Your Biceps in Four Weeks
Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.
Lift Doctor: Best Starting Exercises
Generally speaking, after a thorough warm-up, you should focus on the most difficult or taxing exercises first, while you’re fresh. Depending on your program and your goals, this could range from power or speed specific exercises, ballistic throws, jumps, or even compound (multi-joint) exercises .
Along Came a Spider Curl
My biceps aren’t big, but they do have detail and a bit of a peak, and I owe both to two things: my genetics, and spider curls. I can’t offer much help in the genetics department (talk to your parents about that), but I can provide you with some solid info on what I consider the No. 1 exercise for hitting the outer head of the biceps brachii muscle, which is the one responsible for providing that peaked look to a flexed biceps.
The Best Dumbbell Only Triceps 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.
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.
We 'Mirin Vol. 78 - 19 Motivating Transformations
I just seen these comments and questions. Thank you everyone. I actually was on a budget full time mom with a full time mom. I took fitness classes and a nutrition class back when I was in college. Lots of raw vegetables. Lots of fish and chicken..the good carbs. But the best part of all was jogging miles and miles outside in the country. Supplements protein and CLA. But there is a trick to everything from how working out to when to eat. It's all about timing. Thank you all! I'm ready for the second challenge and second part of my journey!
Best Ways to Stay Fit in Your 30s
We all will endure the process of getting older. As we age, we lose muscle mass and bone density due to declining levels of key hormones and the outright cruelty of Father Time. But you don’t have to end up losing muscle and moving like an old man. The key to aging like one of the Expendables is to take care of your body now. You will not be able to recover as fast as you once did in your twenties but that does not mean you can’t feel and look awesome.
9 Tips for Running with Your Dog
Studies have shown that working out with a partner increases your motivation and the likelihood that you'll actually stick to your training program. But finding a reliable, training partner who'll motivate you without pissing you off is rough. The best workout partner is always ready to go and never says, “I have a headache," "I'm tired," or "baseball's on tonight.” So why not ask your best friend? The one who's always happy to see you, never complains, and has a ton of energy to expend. But just because your pooch won't complain or quit doesn't mean you can ignore the cues he's giving you. Follow these nine tips and man’s best friend might just become, man’s best workout partner.
Make Pistachio-Spiked Guacamole
“It’s a texture thing,” my mom has always said of her guacamole aversion. While I may not share her distaste, I can understand it. After all, mass-produced versions—vaguely chemical, uniformly aerated, and replete with slimy bits of preserved tomato and onion—are enough to turn off anyone. A quality bowl of handmade guac, on the other hand, blends textures: a smooth base, layered with creamy chunks of avocado, crisp onion, and a hint of jalapeno. Avocados’ monounsaturated fats provide depth and richness, but they also lend a certain heft—it takes crispness, crunch, and chunkiness to offset that kind of density. In most recipes, a token cast of vegetables is used to serve this purpose, but why not take it one step further? There’s plenty of room for innovation, yet few of us dare to break from the standard formula. Chef Alex Stupak does, though, proving the classic base can indeed be improved upon. He elevates his recipe with a genius double-hit of pistachio: whole pieces, as well as pistachio oil. The nuts offer satisfying crunch; the oil counters with a silky quality. Meanwhile, the mellow, nutty flavors perfectly compliment the floral cilantro and peppery heat.
Improve Your Form by Changing Your Focus
According to Wulf, the world’s best athletes don’t have to think about how their bodies move because practice has made their competition and training automatic. Her research suggests that the rest of us can trick our minds into making movements feel automatic, mimicking the mental state of the pros and improving workout efficiency and form. Follow these tips from Wulf to harness your brain for better performance in the gym.
Kai Greene Official Site
Kai Greene is ambassador of Olympia Amateur Europe Cologne, Germany/Prague, Czech Republic I truly appreciate the opportunity to join forces with the promoters in respect to th eir events especially the Amateur Olympia Europe and look forward to further promoting our great sport of bodybuilding …
Eva Longoria's Photo
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5 Healthy Craft Beer Ingredients You Haven’t Heard Of
5 Healthy Craft Beer Ingredients You Haven’t Heard Of
Dave Hunt is the President of Crossrope and the creator of the Crossrope Jump Rope System. As a former member of the U.S. Naval Academy track and field team, he pursued his passion for fitness and jumping. He now continues these pursuits through jump rope instruction and the continued development of training methods surrounding the Patent Pending interchangeable jump rope system.
Too Much Protein Limits Gains?!
In a recent study, scientists focused on how dietary protein activates satellite cells. Satellite cells are precursors to skeletal muscle cells and thus play a key role in the body’s adaptive response to exercise. They examined 21 healthy male subjects, randomized them to two groups consuming either 1.2 grams of protein per kilogram of body weight or only 0.1 grams of protein per kilogram of body weight, and then had them lift weights. They then performed muscle biopsies from their legs and measured the post-exercise recovery. What they found was that satellite cells along with myostatin decreased significantly soon after exercise cessation in both diet groups. But then something interesting and almost contrarian happened at 48 and 72 hours. Although satellite cells and myostatin returned to baseline levels in the higher-protein group, the levels remained lower for longer in the lower-protein group. In fact, at the 72-hour point, myostatin protein expression was significantly elevated in the higher-protein group, whereas myostatin expression was significantly reduced at 72 hours in the lower-protein group.
Healthier Rice Pudding - Born Fitness
Here’s a new spin on rice pudding, which doesn’t even include any rice. It comes from self-proclaimed exercise and food junkie, Sara Gaylord. Not impressed by the credentials? You will be once you try this recipe.
Michael Strahan's Giant Second Act
This is a preview of our September 2014 cover story, "Michael Strahan's Giant Second Act." For the full version, download the Men's Fitness app for iPhone and iPad or pick up the issue on newsstands. He should not be this nimble. After 15 years of NFL football—all of them on the defensive line, one of the more punishing positions in sports—42-year-old Michael Strahan should be slow. He should be gimpy. He should at least have a limp. But, no. Strahan is agile. He is spry. He is light on his feet, especially for a 250-pound man who spent two entire decades propelling himself into the man-mountains that are offensive linemen, play after play, game after game, year after year. His job was to chase and tackle the quarterback, and he did that as well as any person who’s ever played the game, which is why the Pro Football Hall of Fame inducted him into its ranks this summer. But in the pursuit of those 141½ sacks and 429 tackles, he played thousands of snaps, most of them resulting in violent contact between him and other giant humans. Somehow he did that without major injury and without doing harm to the body he has to live with for the rest of his life.
Six Safe Alternatives to the Handshake
And over at the Journal of the American Medical Association , the gloves came off with the publication of an article calling for a full handshake ban at health care facilities. The article suggests posting a sign that reads, “Handshake-free zone: to protect your health and the health of those around you, please refrain from shaking hands while on the premises.”
Save Your Joints
Intense training can cause significant strain on ligaments and tendons, leading to inflammation and degeneration. Manage pain and stay in the gym with our doctor’s advice.
Finishing Moves: Bringing Up Rear Delts
5. You may start to feel fire but you're not done. The third movement is a multi-joint row, which brings in the lats to assist those burning rear delts. Let the dumbbells hang straight down and turn your pinkies forward about 45 degrees. Row them up so your elbows go past the level of your ears, keeping your elbows out to your sides. Rep till failure, then perform five more. And no bitching and moaning about how you can't do another rep!
Strength Without And Within - The True Power Of Powerlifting - Juggernaut Training Systems
Sometimes subtlety is overrated. I’m going to come right out and tell you why I’m writing this article. There won’t be a twist at the end or “Aha!” moment. I’m just going to beat you over the head with it, because to be quite honest, after staring at the computer I find myself bereft of any technique more clever and and intriguing than the overt.
Military Buildup: One-Spot Workout
Perform the exercises as a circuit, resting 60 seconds between moves. Complete as many reps as you can in 30 seconds and aim to crank out more reps each time you repeat the workout. Rest if you have to, but make sure the respite is as brief as possible. Perform 5–8 circuits. For the push-ups, change your hand position each round.
Dymatize Elite XT at Bodybuilding.com
Elite XT is a high-quality multi-phase protein that provides muscle nourishment for an extended period of time. It combines proteins with different absorption rates (slow, medium, fast) and is enhanced with Nutrateric® encapsulation to provide muscles with extended-release nutrition that lasts for hours.* Plus, it has been re-formulated to deliver an even better taste experience.
8 Questions to Ask Your Personal Trainer
At one point or another, fitness enthusiasts are likely to either hire a trainer, get the opportunity to train with one, or just pick a trainer's brain for knowledge. Choosing the right questions to ask a potential personal trainer and knowing the right answers to those questions is the best way to get the most bang for your buck. Before you decide to work with one, consider asking these eight essential questions for being productive in a training program.
Elitefts™ Three Dumbbell Press Variations
About the Author
Mark Watts is The Director of Education at EliteFTS.com. He has a Masters Degree in Exercise Science & Health Promotion from California University of PA and a Masters Degree in Elementary Education from Clarion University of PA. Watts has been working with college athletes in over 20 different sports at the Division I, II & III levels for over 15 years as a strength & conditioning coach. Prior to EliteFTS, Watts coached athletes at Denison University, The United States Military Academy at West Point, Allegheny College and Clarion University. Watts has also completed strength & conditioning internships at The University of Tulsa and the Ohio State University. Watts is certified by the National Strength & Conditioning Association, USA Weightlifting, the National Academy of Sports Medicine and the Collegiate Strength & Conditioning Coaches Association. Watts started competing in powerlifting in 1997 and is an amateur strongman competitor in the Master's division. Watts is originally from Pittsburgh, PA and is a USMC veteran.
Arnold Schwarzenegger: Exhaust Your Options
Arnold Schwarzenegger: Exhaust Your Options
BSN N.O.-Xplode at Bodybuilding.com
In 2004 BSN® changed the landscape of sports nutrition forever when we introduced the first complete pre-workout supplement, N.O.-XPLODE™. Now featuring a more concentrated formula and advanced ingredient technology, N.O.-XPLODE™ has been re-engineered to push you and your workout past previous limits. After talking to supplement users and hearing their feedback, we crafted a new formula designed to help deliver explosive energy, enhanced endurance and maximum performance.* We also took our work one step further and enhanced the taste, ensuring the new N.O.-XPLODE™ delivers on the BSN® promise of great taste and superior mixability.