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3 Diesel Holiday Recipes On A Dime! 24 Laws Of Eating For Muscle 12 Surprising Fat-Burning Foods The Ultimate 30-Day Beginner 3 Fats That Can Help You Lose Weight BodySpace Member Of The Month: Nikki Walter, A Year Of Leading By Example How Eating More Fat Helps You Lose More Weight
 

3 Diesel Holiday Recipes On A Dime!

The holidays can do a number on your bank account. Shopping, travel, and food—oh, the food!—can really burn through your budget.Luckily, you can still eat healthy, high-protein foods to fuel your hard-working body without breaking the bank, even during this whirlwind of a shopping season. In fact, you can make these three delicious recipes with less than $20 bucks!For what basically amounts to the price of two Starbucks white chocolate mochas, these holiday recipes will bring jolly good cheer to your tummy, muscles, and wallet!Diesel on a Dime with Bodybuilding.comWATCH THE VIDEO - 09:18 1 Eggnog Overnight Protein Oatmeal Eggnog and the holidays go together like peanut butter and jelly. If you're a fan of eggnog, you'll love that this recipe incorporates that velvety smooth and rich flavor into a killer anytime oatmeal recipe. As the concoction sits overnight, the spices meld together and the flavors deepen so that by the first spoonful, you're in eggnog heaven.If you want, you can even add a bit of rum for an extra kick in the morning. I won't tell anyone.1/2 cup (40 g) rolled oats 1/2 tsp ground cinnamon 2.65 oz (75 g) fat-free vanilla Greek yogurt (or plain) 1 tbsp (12 g) chia seeds 1/3 cup eggnog 1 tsp vanilla extract 1 scoop (30 g) vanilla protein powder Combine all of your ingredients into a big bowl and mix them together. Cover your bowl, or put the mixture into a jar or covered Tupperware. Put your oatmeal into the fridge overnight, or just 2-3 hours if you're really hungry. When ready to serve, top your oatmeal with some fat-free whipped cream and ground cinnamon. Mouthgasm! Nutrition FactsServing Size: 1 servingRecipe yields: 1Amount per servingCalories 512Total Fat12gTotal Carbs57gProtein44gEggnog Overnight Protein Oatmeal PDF (135 KB) 2 Candy Cane Protein Pancakes Hankering for some sweet pancakes to start your day? Why not make some good ol' flapjacks pumped full of protein and Christmas-themed cheer with candy canes and peppermint? Perfect for Christmas morning, if I do say so myself!1 candy cane 3/4 cup (60 g) rolled oats 1 scoop (30 g) vanilla protein powder 1/4 tsp peppermint extract 1 tsp vanilla extract 1 large egg 2 large egg whites 1/2 cup (116 g) fat-free cottage cheese 1/4 tsp salt 1 tsp baking powder Couple drops of red food coloring Combine all of your ingredients into either a food processor or blender. Blend everything together. Divide your mix into two bowls, then add in your red food coloring to one of the bowls. Mix that bowl until coloring is incorporated. Turn your stove to medium heat. Coat a skillet with nonstick cooking spray. Pour your mix in and cook each side of your pancakes for 2-3 minutes. Stack up your cakes and top with some fat-free whipped cream. Nutrition FactsServing Size: 1 servingRecipe yields: 1Amount per servingCalories 590Total Fat10gTotal Carbs64gProtein61gCandy Cane Protein Pancakes PDF (136 KB) 3 Healthy Holiday Meatballs Store-bought meatballs will never hold a candle to these homemade ones. First and foremost, these actually have meat in them, not hydrolyzed soy protein concentrate or any other filler crap that probably didn't come from anything that once walked on four legs. Let's change your holiday bulking plan, one meatball at a time.1.3 pounds (20.8 oz) 93/7 lean ground turkey (or lean ground beef) 2 large eggs 4 servings (112 g) stuffing mix 2 tbsp (34 g) ketchup 1/4 tsp black pepper 1/4 tsp ground ginger 1/2 tsp garlic powder 1/4 cups (40 g) Craisins 1/4 cup red onion (chopped) Preheat oven to 375 degrees F. Combine all of your ingredients into a bowl and mix them together. Coat a baking sheet with nonstick cooking spray. Grab a portion of the mixture and shape into a ball (recipe makes 12, but make them however big you want them to be). Bake for 25-30 minutes. Enjoy with some barbecue sauce or gravy. Yum! Nutrition FactsServing Size: 1 meatballRecipe yields: 12Amount per servingCalories 128Total Fat4.3gTotal Carbs10.8gProtein11.5gHealthy Holiday Meatballs PDF (39.6 KB)Recommended For YouDiesel On A Dime: 3 Recipes For Under $20 Eating big doesn't have to mean straining your wallet. Check out these three muscle-building meals that cost less than $20 total!Diesel On A Dime: 4 Muscle-Building Meals On A Budget Reap the benefits of protein-packed health food without the premium price with these four quick, delicious, muscle-making recipes!Top 10 Final Healthy Recipes Of The #FitMenCookoff Recipes from the Instagram #FitMenCookoff have been reviewed, and the list has been narrowed down to these 10 finalists. See what delectable dishes made the cut, and try them yourself!About The AuthorDerek HowesDerek's love for sweets, love for the gym and helping others, led him to building recipes to help his clients kick cravings, and reach goals.View All Articles By This Author

24 Laws Of Eating For Muscle

Americans are experts on gaining size. Sadly, with over a third of our population classified as obese, that's not the kind of "mass" you're after. Yet that's exactly what indiscriminate eating and a lack of exercise can do for you.If you're committed to a resistance-training program, you can instead pack on muscle by following a number of key nutrition and supplementation tips. But first you'll have to toss out any remnants of how most Americans eat.To gain the right kind of mass, we enlisted two captains of the Muscle Militia, Twinlab athletes Ronnie Milo and Jason Wheat, to help us compile the 24 tips presented below.Sure, eating clean and healthful foods is more difficult than eating whatever you want, but we're pretty sure you don't want to look like that other 33 percent. 1 TIP THE SCALES Whether you're just trying to add some off-season size, or you're a hard-gainer who has trouble adding mass, growing muscle means consuming more calories—assuming you're already training hard. While you can log your meals over the course of a week to compute your average daily calories, perhaps the simplest step is to consume one additional mini-meal during your day that adds calories over and above what you normally eat.Whether you're just trying to add some off-season size, or you're a hard-gainer who has trouble adding mass, growing muscle means consuming more calories—assuming you're already training hard.By ensuring you have a caloric surplus, you provide your muscles with the raw materials to repair tissue damage brought on by heavy training to support growth.A mini-meal of about 300 calories can be inserted anywhere during your day, preferably during your longest stretch between whole-food meals. 2 ASSESS AND GROW If, after two weeks, the scale still isn't budging, and you're not seeing gains in strength with the addition of a single mini-meal, add another. (The scale can't be your sole determinant, because you may be dropping body fat while you're adding muscle, in which case the scale may not budge.)By increasing your daily calories slowly, any gains you make will less likely be ones that ring your midsection. The extra meal will have to become part of your daily routine as well. This is especially true for hard-gainers and individuals with a fast metabolism who have difficulty adding muscle. 3 EAT MORE MEALS MORE OFTEN If you're active and train hard, you likely burn a lot of calories each day. It's very difficult to eat clean foods that replace all the energy you've spent in just three meals. That's why bodybuilders—competitive and recreational alike—eat 5-8 meals per day to support mass-building. While most individuals still eat breakfast, lunch, and dinner, they also eat a number of high-protein snacks as well.If you're looking to add size, it makes sense to eat multiple meals every day, not just three. Taking your meals to work or school means planning and preparation, but it's an essential habit that separates those who succeed from those who don't."I split my macros into eight meals so I'm eating a meal about every 2.5 hours. I like to eat that often so I'm never hungry." - Jason Wheat"I eat eight times a day," says Orlando fireman and Twinlab Muscle Militia captain Jason Wheat, a former defensive lineman in college football who now competes in powerlifting. "I split my macros into eight meals so I'm eating a meal about every 2.5 hours. I like to eat that often so I'm never hungry. When I get hungry or miss a meal, I tend to want to cheat, or overeat. If I do get hungry and need a snack, my go-to is either a tablespoon of peanut butter or a handful of almonds, which I would count against my macros for the next meal.""This is where supplementation is key," says Militia member and amateur bodybuilding champion Ronnie Milo of Sunrise, Florida. "Supplements allow you to to add extra calories to aide you in your goals. We all know that it's difficult to try and increase your calories from whole-food sources alone. It's a challenging task to eat as many times as possible and then add more calories on top of that." 4 PROTEIN COUNTS Protein foods are broken down into amino acids, which are then reassembled in your body. The aminos that enter muscle cells can help repair muscle tissue damaged from a hard workout, enabling them to grow larger. How much protein does a hard-training bodybuilder need? More than the average Joe who doesn't train, so beware of lowball estimates intended for the general public.The simplest way to remember how much protein you need each day is to use your body weight in pounds. Hence, if you weight 210 pounds, try to consume at least 210 grams of protein per day. If you eat six meals and mini-meals a day, that's 35 grams per meal.For card-carrying Militia members, sometimes even that's not enough. "I recommend 1 gram minimum, up to 2 per pound of bodyweight," says Wheat. "The more active you are, the more protein your muscles need for growth. 5 EAT CLEAN You have any number of food options for a given meal that have various macronutrient and micronutrient profiles, but remember the old adage: "You are what you eat.""I believe the most important aspect of gaining quality weight is high-quality food choices," says Milo. "Your body needs quality food and nutrients to aid in performance and recovery. A lot of beginners and advanced athletes make mistakes when trying to add quality weight, making poor food choices like fast foods or processed foods." 6 WHOLE-FOOD PROTEINS Get your protein from a variety of whole-food sources including dairy, fish, fowl, steak, and eggs. Choose leaner cuts of steak (opt for "loin" and "round" cuts, which have the lowest amounts of saturated fat) and remove the skin from turkey and chicken.Fattier cuts of beef like prime rib and even ribeye, as well as higher-fat dairy products, can cause your calories and daily fat intake to skyrocket. You want to moderately increase your daily calories, and too much dietary fat that's consumed with your protein foods can quickly contribute to the wrong kinds of weight gain. 7 MEASURE YOUR INTAKE What Does 40 Grams of Protein Look Like?5-1/2 oz. top sirloin 5-1/2 oz. chicken breast 6 large eggs 6-1/2 oz. tilapia 5 cups low-fat milk 2 scoops protein powder It's one thing to read that you need 40 grams of protein at each meal, but do you know what that looks like if you're in a cafeteria line or throwing chicken breasts on the barbecue? And how many ounces of steak is that?Learn how to eyeball what 40 grams of protein looks like to ensure you're getting enough of this muscle-building nutrient at each meal. 8 FIX IT RIGHT The right choices of protein-rich foods like chicken breast can be spoiled by the wrong preparation methods. When preparing your foods at home, try grilling or broiling your meats; battered and fried foods boost fat-content and calories, and are less healthy.Avoid oils, butter, and sauces in favor of a can of six-pack friendly Pam whenever you can. 9 DON'T FEAR SATURATED FAT If you eat protein from animal sources, you're also getting saturated fat with your protein. You don't want to go overboard, but nor should you cut out saturated fats completely; they're important for hormone production and the fat-soluble vitamins A, D, E, and K. "A low-fat diet can, over time, lower your testosterone levels, which will hinder your muscle gains," says Wheat.While recent research shows that saturated fat intake may not be linked to greater risk of heart disease, evidence does show that replacing saturated fat with foods that are high in polyunsaturated fats does reduce cardiovascular risk.On a mass-building plan, you should be getting 25-30 percent of your daily calories from dietary fats. Divide your fat intake between healthier versions (including olive and canola oils, nuts and seeds, fatty fish) and saturated fats (which are contained in animal proteins such as dairy, meat, and eggs). 10 CONSUME LIQUID CALORIES Prepping for each and every meal is next to impossible unless you work from home, so a scoop or two of powder in a shaker cup is a great way to drink your calories between meals. Besides keeping amino acids in constant supply in your bloodstream, you inhibit the snack attack that can creep up on you between whole-food meals, reducing your risk of impulsively choosing the wrong foods when you're really hungry."My days can be lengthy at times with travel and meetings," says Milo, who is also Sports Nutrition Regionals Sales Manager with Twinlab. "I rely on quality supplements to fill a quick meal or energy source. This also keeps me from making bad food decisions when food isn't always on hand."Looking for a quick food fix? Whey protein isolate dissolves easily with water so you don't need a blender. What's more, liquid meals are absorbed quickly and won't adversely affect your appetite for your bigger whole-food meals later in the day.If you find it challenging to eat a large number of calories at a whole-food meal, liquid calories can help make up the difference. 11 IGNORE YOUR SWEET TOOTH Sugar-sweetened drinks and processed foods are nutritional landmines. These empty calories displace healthier options that could've been hard at work helping you add quality mass. Clean your kitchen of these unhealthy foods so you're not tempted when a craving arises.Also, never go grocery shopping on an empty stomach. And eat a high-protein food before you leave the house on weekends when you're running errands, so you're not hungry and don't give in to fast-food cravings. 12 CHEAT TO WIN It's nearly impossible to eat clean all the time, so allowing yourself a cheat meal at regular intervals—say, on a weekend afternoon—can make sticking to a diet easier, and the bump in calories may help boost growth.Allowing yourself a cheat meal at regular intervals—say, on a weekend afternoon—can make sticking to a diet easier, and the bump in calories may help boost growth.Just watch that you don't overdo a cheat meal and make it a cheat day—or worse, a cheat weekend—which can then throw you completely off a clean diet. Use cheat meals as rewards for a good week of clean eating. Use moderation. Resist the urge to splurge. 13 CHOOSE THE SLOWER CARB Nearly half of your total daily calories come from carbohydrates, but there's a big difference between the simple ones and the complex variety. Complex carbs such as brown rice, whole grains, yams, sweet potatoes, and quinoa are longer chains of sugar molecules—hence they take longer to digest and absorb.The benefit is that you'll have sustained energy throughout the day, and the lower insulin response means you'll be less likely to store any excess calories as body fat. Opting for complex carbs with minimal processing is better for your health and to keep body fat in check. 14 SPEED IT UP POST-WORKOUT The only time a high-glycemic carb (think sugars like dextrose and glucose and highly processed carbs like bagels and white rice) is your carb of choice should be after your workout, when your muscles are hungry to replenish spent glycogen stores.The insulin spike helps drive those fast carbs—and, of course, the 40 grams of protein you consumed with it—quickly into cells for repair and growth. This insulin spike that you can manipulate post-workout is one reason why carbs are called the anabolic nutrient. Consuming simple sugars at any other time is more likely to contribute to gains in body fat.What you don't need to do is go sprinting to the front desk to slug down a protein shake the instant your last set ends. The influx of protein can wait till you get home, son. 15 DINE OUT WITH DISCRETION As obesity has skyrocketed in recent decades, so has the number of times Americans eat out. Many Americans visit restaurants twice as often as they did 30 years ago. The problem with eating out is that it encourages the wrong kind of mass-building.Make your meals and eat at home as much as possible, and limit trips to restaurants to just once a week.With larger portion sizes, unlimited drink refills, and tempting desserts, you're almost guaranteed to overeat. The lesson? Make your meals and eat at home as much as possible, and limit trips to restaurants to just once a week. 16 BRING ORDER TO YOUR ORDERS When you do eat out, scan the menu for the cleanest protein foods you can find. If you don't see one, ask your server if one can be made without sauces or oils. "The majority of restaurants have choices like plain grilled chicken, beef, or fish," says Milo. "Most of them will work within your needs—all you have to do is ask." Well, they don't say no to Milo, anyway...Side salads (dressing on the side) and veggies make good side choices to contain total calories. With some dessert choices topping 1,000 calories, you could end up having to do three hours on the bike just to burn that off. Opt for fruit if you must have something sweet. 17 ABOUT THAT FAST-FOOD MEAL... We've all been there: You're in a terrible hurry, have no food, and you're starved. Whatever Golden Arches you pull into, you're surround by bad food choices that'll tally up a day's worth of fat and sodium in a single meal. If you can muster any willpower, opt for a grilled chicken sandwich (or two, if you eat like a bodybuilder) and ditch the buns. You can't go wrong with a salad either, unless you slather it in dressing.The come-hither smell of French fries can be hard to resist; but resist you must. Here again, get the 40 grams of protein and fill up with veggies as best as possible. French fries, by the way, do not count as a clean potato. 18 EAT A PRE-BEDTIME SNACK Late-night munchies can ruin a day's effort of clean eating, so if you're looking for a midnight meal, a shake made of slow-digesting micellar casein protein can feed your muscles during your nightly slumber. A half-cup of cottage cheese is also high in casein, and provides 14 grams of protein.A half-cup of cottage cheese is high in casein, and provides 14 grams of protein making it a perfect late-night snack.Add some almonds and you get essential fats and some added protein as well. Carb-oholics watch out: Consuming too many at bedtime can elevate insulin levels, meaning those extra calories can more easily be shuttled into fat stores. 19 CREATINE BOOSTS ANABOLISM The importance of whey isolate and casein for boosting your protein intake can't be overstated, but other supplements can support anabolism too. Creatine monohydrate, in fact, is well supported by research to boost strength and size gains. Naturally found in red meat, creatine increases the volume of muscle cells, which helps signal anabolism, as well as short-term energy. 20 THE THREE AMINOS The branched-chain amino acids—leucine, isoleucine, and valine—are also a part of a mass-building supplement stack. They share a unique structure that's preferentially taken up by muscle, and ingestion directly stimulates anabolism. The supplement can also reduce exercise-induced muscle pain and decrease mental fatigue during intense exercise. 21 BOOST BLOOD FLOW L-arginine is a conditionally essential amino acid that helps produce nitric oxide, which has been shown to elevate skeletal muscle blood flow. This not only allows for improved delivery of nutrients but also greater clearing of metabolic byproducts (sometimes called waste products) in working muscles. This helps you work out longer and harder. L-arginine has also been shown to increase anabolic substrates like growth hormone and insulin. 22 NEVER MISS A MEAL We can all get caught up with our schedules and appointments, running late, and skipping meals. But I'll bet you almost never miss a workout. Adopt the mindset that missing a meal is as bad as missing a workout. That might mean planning and preparing meals on weekends, carrying a cooler, and occasionally carrying snacks with you on the go."The best way to stick to a diet is preparation and consistency." - Ronnie MiloIf your goal is mass, you can't expect results when you're not fully committed. We all have demanding schedules and important obligations; what separates winners from losers is planning and commitment, not making excuses."The best way to stick to a diet is preparation and consistency," says Milo. "Preparation is key. This will aide you in staying on the right track, and deter you from making bad decisions." 23 MAKE TIME FOR A GOOD START What's the second thing you do in the morning (after hitting the snooze button a few times)? Eating a hearty breakfast had better be your answer, because you've probably gone up to 10 hours without eating. If your morning meal includes a cartoon tiger, we can likely guess why you're not adding quality mass.Get those 40 grams of protein with eggs or egg whites, slices of beef or chicken, a glass of milk, or a high-protein cereal. If you're in a hurry, a morning protein shake is the way to go. 24 SLEEP FOR GAINZZZZZZ... You train hard and eat right, so what could be missing? Since your muscles get stimulated during your workout but actually grow during your recovery periods, ensure you're allotting enough time for a restful night's sleep. Consider this sleep stack to nourish your muscles all night long: melatonin, micellar casein, ZMA, gamma-aminobutyric acid (GABA), and 5-Hydroxytryptophan (5-HTP).The slow-releasing casein defends against muscle catabolism, while ZMA (which contains zinc) has been shown to increase testosterone and IGF-1 levels. GABA and 5-HTP both promote healthy, deep sleep, which is essential for GH release and muscular recovery.Recommended For You5 Muscle-Building Tips To Eliminate Training Plateaus Running out of gas and not quite at your destination? Fear not. Add fuel to your training fire with these five tried-and-true lifting techniques from the Muscle Militia!Twinlab Militia 30-Minute Workout This Twinlab Muscle Militia workout may only last 30 minutes, but it's a full-body bomb that will challenge each of your major muscle groups to grow. Give it a shot today!Muscle Militia Mindset: 5 Must-Read Mental Intensity Tips Long-term progress requires consistent mental focus. Build intensity that lasts with these five tips from the Twinlab Muscle Militia!

Healthy Salad Recipes

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Healthy Shrimp Recipes & Fish

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Healthy Smoothie Recipes & Protein Shakes

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12 Surprising Fat-Burning Foods

Choosing fat-fighting foods usually means a trip down the produce aisle in your local supermarket, but there are plenty of good alternatives that can help keep your calorie count down.While veggies are always a good place to start, we've added some surprise choices from other sections of the grocery store that can help you whittle your middle. 1 Mussels These bivalve mollusks are loaded with lean protein. Steam them in water with a little white wine—the alcohol will cook off—for a fast meal. Another upside to mussels is that they take some time to eat, forcing you to eat slower.This gives your internal satiety sensors time to register the food you're eating, so you end up eating less. 2 Almonds Despite initially being banned from fat-loss diets because of their high fat content, almonds offer the satiating trio of fiber, protein and dietary fat. Research has also shown that almonds have 20 percent fewer calories than was initially thought. 3 Pumpkin Thought mainly thought of as a seasonal dessert indulgence, pumpkin is packed with fiber, which slows digestion and keeps you feeling full longer. Canned pumpkin—which contains no added sugar—is available year-round and can be used to make low-carb pancakes, a protein-packed pumpkin pie, or tossed in a smoothie with some whey, walnuts and cinnamon. 4 Beets This earthy-tasting nutritional powerhouse is loaded with compounds called nitrates. Nitrates help increase vasodilation (the widening of blood vessels) and boost your performance in the gym. The harder you work in the gym, the more calories you'll burn, and the leaner you'll get.Boil beets and eat them sliced on a burger Australian-style. You can also dice beets and toss them with feta cheese as a great side to your favorite protein. 5 Avocados Avocados are high in monounsaturated fats. In a study published in "Diabetes Care," these fats were shown to reduce deep abdominal fat when used to replace dietary saturated fat. Avocados are also a good source of fiber.You don't need to be fancy with your avocados: Slice one in half, sprinkle on a little salt, eat with a spoon, and enjoy the yummy goodness knowing your body approves as much as your taste buds do. 6 Cheese Sticks Arnold once said that milk was for babies but men drink beer. You may think the same is true for cheese sticks, but they're not a childish snack. They're portable, proportioned and contain significant protein. Pair them with a small piece of fruit for a great fat-loss snack on the go. 7 Kefir This fermented hybrid of milk and yogurt delivers the powerful combination of protein and probiotics. It's 99 percent lactose-free because the beneficial bacteria in kefir pre-digests the lactose for you, making it a good alternative to milk for the lactose-intolerant. 8 Sardines The average American consumes more protein from bread than fish! This may have something to do with the perceived difficulty associated with cooking fish. Sardines require no cooking; you just eat them out of the tin. They also have an extended shelf-life and are very portable.A Spanish study found that eating oily fish like sardines three times per week while dieting led to improvements in leptin, a hormone released from fat cells that regulates appetite and body fat levels. 9 Grapefruit Grapefruit diet scams and the fear of fructose making you fat may have turned you off from grapefruit as a fat-burning food, but it's time to take a second look. A study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit with meals accelerated fat loss. Make sure to eat the white parts of the grapefruit as well, as this pith contains high amounts of soluble fiber. 10 Prunes Time to raid your grandmother's pantry! Prunes were once thought to be useful only for curing constipation, but they have health benefits and can aid you in your pursuit of a lean body. Prunes contain soluble fiber, which helps with blood sugar control and satiety. They're also loaded with anthocyanins—powerful antioxidants most commonly found in pomegranates and blueberries.While anthocyanins can be poorly absorbed by your digestive tract, that isn't necessarily bad news, as unabsorbed anthocyanins are used to fuel the healthy bacteria in your gut. Curating the best bacteria in your gut is key for developing and maintaining a lean physique. 11 Cold Cooked Potatoes Cooking and then cooling potatoes before you eat them—potato salad, anyone?— leads to the retrograde formation of resistant starch. Resistant starch can help improve insulin sensitivity and enhance satiety, two important factors in optimizing fat loss. 12 Canola Oil Canola oil is one-third polyunsaturated fats, a mixture of both omega-3 and omega-6. A 2014 study conducted at Uppsala University in Sweden found that opting for polyunsaturated fats over saturated fats when overeating—say, during a bulking phase—led to less fat gain and more muscle gain over seven weeks.SourcesNovatny, J. American Journal of Clinical Nutrition, July 2012. Lovejoy, J. Diabetes Care, August 2002. Parra, D. Appetite, November 2008. Fujioka, K. Journal of Medicinal Food, 2006. Recommended For YouWhy You Need Whey Did you ever see a study that seemed to contradict common sense when it comes to the basics of exercise and supplementation? You're not the only one. Here's how to break down the flaws in anti-supp research and take away lessons you can really use!Optimize Your Gut Health With Prebiotics Like Inulin! Probiotics are a popular supplement for gut health, but prebiotics can be just as beneficial. Get everything you need to know about how the prebiotic inulin can help your good gut bacteria!Citrulline Malate: The Fatigue Fighter! No modern pre-workout or pump-boosting supplement is complete without citrulline. Here's why this amino acid is earning its way to the ergogenic hall of fame!About The AuthorMike Roussell, Ph.D.Author, speaker, and nutritional consultant Mike Roussell, PhD is known for transforming complex nutritional concepts into practical habits...View All Articles By This Author

The Ultimate 30-Day Beginner's Guide To Fitness Day 15

Back | Main | NextSo you've heard the arguments about higher-protein diets improving body composition and training results. Now you've decided to get more protein in your diet. That's a great start! But how do you do it?The most obvious answer: Bring on the shakes! Great first step, however, as anybody who's ever sniffed their shaker cup after it was forgotten in the car for a couple of days (or weeks) knows, shakes come with some risks and limitations. That's where other portable protein options can be helpful. Luckily, there are many of them!Kathleen gives the lowdown in today's video.Ultimate 30 Day Beginners Guide To Fitness: Watch The Video - 03:18Day 15 challengeLearn more about protein bars. Make a homemade protein bar recipe that you can enjoy over the week to come. Go Pro!View ProductAre you ready to expand your protein horizons? OK, let's dig in. Aside from powders, one option is ready-to-drink protein shakes, or RTDs. Their advantages are clear: convenience. You just crack it, drink it, and toss it.The potential downside is that some varieties are like mini-milkshakes due to their sugar and caloric content. In a pinch, though, these can be a lifesaver, particularly if you're somebody who likes to know exactly how much protein you take in at a time.View ProductOption two, as Kathleen said, is protein bars. Grocery stores and convenience stores are packed with them, and they all claim to be healthy. So are they? In many cases, not really. Even more than RTDs, bars require you to pay close attention to ingredients, because numerous varieties are just glorified candy bars. This is why people who are in the know often buy their whey powder in bulk and then make their own delicious bars!In its 15-year history, Bodybuilding.com has published innumerable recipes for homemade protein bars, pastries, and guilt-free desserts. Some of the most coveted come from Jaime Eason's LifeFit trainer, whose followers swear by her pumpkin protein bars and cinnamon swirl protein bread.One of our most popular recent recipes—well, a bunch of them, actually—come via Anna Sward. Her toasted coconut and vanilla whey protein bars never fail to earn rave reviews.Kathleen's own protein recipe bar is definitely worth your consideration, too. Here it is!Soft & Delicious Protein Bars1 cup of almond flour or any kind of flour 2 scoops of vanilla protein or any flavor 1/2 tsp of baking soda 1/2 tsp of salt 4 tbsp of cocoa 2/3 cups of egg whites 8 oz unsweetened apple sauce 4 oz water 1/4 cup of sugar any kind Mix the dry ingredients in a bowl first. Mix in the wet ingredients. Grease a 7x 11" pan. Bake at 350 for about 30 minutes. Nutrition FactsServing Size: Makes 21 servingsAmount per batchCalories 1,289Total Fat62.4gTotal Carbs253.2gProtein93.5gSoft & Delicious Protein Bars PDF (69 KB)Back | Main | NextAbout The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

3 Fats That Can Help You Lose Weight

Once deemed the ultimate health pariah, dietary fat has mercifully experienced a renaissance. Research continues to show that, without it, you have a fat chance (pun intended) of reaching optimal health. And for the physique-minded, there are some fats that appear to improve fitness and help obliterate that doughy stuff covering up your six-pack. These three groups of fats, which can be obtained in the grocery store and the supplement counter, are not to be taken lightly. 1 EPA and DHA Ever since the original studies conducted on Greenland's Inuit population showed that members of the ethnic group have historically healthy hearts despite a general dearth of fruits and vegetables in their diets, research has piled up demonstrating that the omega-3 fatty acids naturally present in fish oil—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have a wide range of health benefits.*These include supporting heart, joint, brain, immune, and eye health. It's thought that their superpowers largely stem from the ability to support a healthy inflammation response in the body.*But these "phat" fats help gym rats in other ways, too. Studies conducted at Washington University School of Medicine (St. Louis) suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.* Further, a 2014 study in the "Journal of Sports Science & Medicine" discovered that lifters who supplemented with these omega-3s experienced less muscle soreness in response to training.Studies suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.Research also suggests that EPA and DHA can improve blood flow to muscles during exercise, which could bring about improvements in performance.* Through their role in supporting a healthy inflammation response and fending off insulin resistance, as well as altering the metabolism, higher levels of EPA and DHA have been linked to less body fat accumulation, thereby helping to improve your buff-to-blubber ratio.Eat UpBesides the whale blubber enjoyed by the Inuit, fish species with the most EPA and DHA include herring, rainbow trout, Arctic char, sablefish, anchovies, salmon, mackerel, and sardines. You can also find some of these fatty acids in grass-fed meats, organic milk, omega-3 enhanced eggs, and certain fortified foods.Some plant foods such as walnuts, flax, hemp, canola oil, and chia contain omega-3 fat in the form of alpha-linoleic acid (ALA), which can be converted by the body to EPA and DHA, but science shows that this conversion is fairly low.These foods can provide an added omega-3 boost and deliver many other body-friendly nutrients, but fish remains the most potent source of EPA and DHA.Supplement SavvyFew people eat enough fatty fish, making a fish oil supplement a good insurance policy for many fitness enthusiasts. When comparing supplements, don't just look at the total fish oil content. Whether you choose a pill or liquid, find a product that contains at least 500 mg combined EPA and DHA on the nutrition facts panel. Taken once daily, this will give you the optimal amount of omega-3s. If you don't like the fishy taste, opt for those with natural flavors like lemon or orange.9MuscletechPlatinum 100% Fish OilView Product10RSP NutritionFish OilView Product8.9OptimumFish OilView Product* Ratings as of article's date of publicationFortunately, contamination isn't a concern. Consumerlab.com, which conducts independent supplement testing, didn't find significant amounts of mercury or other contaminants in a wide range of omega-3 supplements they put to the test. 2 Conjugated Linoleic Acid Accumulating evidence suggests that conjugated linoleic acid (CLA), an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge. Case in point: In a recent Spanish study, volunteers who consumed milk that was enhanced with 3 grams of CLA daily for six months experienced a greater drop in body fat mass and waist circumference than those who drank milk that was enriched with 3 grams of olive oil.*CLA appears to take part in a multi-pronged attack on flab by reducing synthesis of fat cells, altering genes involved in fat accumulation and supporting insulin sensitivity.* CLA can also increase the rate at which you burn fat during exercise, which can have beneficial impacts on body composition and raise muscular endurance during workouts.Accumulating evidence suggests that CLA, an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge.A recent investigation in the "Journal of Strength and Conditioning Research" found that supplementing with CLA may also boost your testosterone. The investigators reported that subjects who took 6 grams of CLA daily had higher levels of testosterone in response to resistance training than when they took a placebo. Since testosterone is a major anabolic hormone, this outcome suggests that CLA can help rev up muscular growth.*What's more, a 2014 study by the white coats at the University of Nebraska at Lincoln found that six weeks of CLA supplementation, when paired with regular exercise, was more effective at supporting healthy blood triglyceride levels than when exercise was paired with a placebo. This is not the only study to show that CLA can help you maintain heart health by improving blood fat numbers and supporting a healthy inflammation response in the body.*Eat UpThe primary dietary sources of CLA are meat and dairy. Sadly, a major consequence of the industrialization of our food and the push toward lower-fat animal-based foods is that the amount of CLA found in milk and steak has diminished greatly in recent decades. You can fight back by splurging on pasture-raised dairy and meats.Researchers at Newcastle University in the United Kingdom determined that milk from cows raised using organic methods that included pasture feeding had 60 percent more CLA than milk from conventionally reared cattle, which includes stuffing them with plenty of grain. Dairy sourced from sheep and goats—especially if the animals grazed on grass—has also been shown to deliver healthy amounts of CLA.Supplement SavvyBecause of its scarcity in the modern food chain, supplementing with CLA is the best way to help give your physique a glance-worthy appearance. Try taking 1-3 grams of CLA twice daily with meals.8.8MusclePharmCLA CoreView Product9.7NutrexLipo-6 CLAView Product9MuscletechPlatinum Pure CLAView Product* Ratings as of article's date of publicationKeep in mind that it'll likely take a few weeks before you witness any benefits. Among the types of CLA looked at in research, the cis-9, trans-11, cis-12, and trans-10 forms are the most intensively studied. 3 Medium-Chain Triglycerides Who thought you could eat fat to burn fat? It may sound paradoxical, but some evidence suggests that medium-chain triglycerides (MCTs) can enhance the body's fat-burning potential and lead to improvements in body composition (ratio of fat to lean body mass).Here's an example: An "American Journal of Clinical Nutrition" study that administered 4-5 teaspoons of medium-chain oil or olive oil daily to subjects for four months determined that those consuming MCTs lost more bodyweight and fat mass than those who consumed standard olive oil.MCTs can enhance the body's fat-burning potential and lead to improvements in body composition.The unusual chemical structure of MCTs allows them to be absorbed from the digestive tract intact where they're used for energy production in the liver, meaning it's less likely they'll be stored as body fat compared to other dietary fats.MCTs appear to offer a two-pronged approach to fat loss: They're minimally stored as adipose—body fat—and they contribute to elevated fat-burning metabolism. Research also indicates they may support insulin sensitivity, which can help keep the flab monster at bay.*Eat UpButter, coconut oil, and red palm oil are going to be your primary dietary sources for MCTs. Both coconut oil and red palm oil can be used for cooking in place of other oils, such as for sauteing meats and baking.Supplement SavvyAs a dietary supplement, take 1-2 tablespoons purified liquid MCT oil 2-3 times daily. It's easy to blend MCT oil into protein shakes and even salad dressings.8.4CytoSportMuscle MilkView ProductN/ATwinLabMCT FuelView Product9.2BSNSyntha-6View Product* Ratings as of article's date of publicationIt's vital to remember, however, that no amount of MCT is going to make up for a lousy diet and turn a donkey into a racehorse. If you don't eat clean overall, the chances of shedding the fat—supplementation or not—are poor.Sourceshttp://ajcn.nutrition.org/content/93/2/402.short http://www.jssm.org/research.php?id=jssm-13-151.xml http://www.resmedjournal.com/article/S0954-6111(10)00298-2/fulltext http://journals.lww.com/nsca-jscr/Abstract/2012/06000/Effect_of_Conjugated_Linoleic_Acid_on_Testosterone.29.aspx http://onlinelibrary.wiley.com/doi/10.1002/jsfa.3504/abstract http://ajcn.nutrition.org/content/87/3/621.abstract?sid=626a6f2d-e8a6-432c-baee-425db3e43fe0 Recommended For YouEverything You Need To Know About Greens Supplements Greens supplements are hot on the market, but misinformation can make the difference between them supplementing your health and bringing gains to a halt.Why You Need Whey Did you ever see a study that seemed to contradict common sense when it comes to the basics of exercise and supplementation? You're not the only one.Optimize Your Gut Health With Prebiotics Like Inulin! Probiotics are a popular supplement for gut health, but prebiotics can be just as beneficial. Get everything you need to know about how the prebiotic inulin can help your good gut bacteria!About The AuthorMatthew Kadey, MS, RDMatthew Kadey, MSc., is a registered dietitian based in Waterloo, Ontario, Canada. He works full-time as a freelance nutrition writer...View All Articles By This Author

BodySpace Member Of The Month: Nikki Walter, A Year Of Leading By Example

Vital StatsName: Nikki WalterAge: 34Weight: 113Height: 5-foot-3Education: B.S. in fitness management, certified Les Mills Body Pump instructorCheerleading and track events helped carry Nikki Walter through high school and college, but as her interest in sports waned, she found a new career in fitness. She started competing in the NPC, signed up for the 2014 BodySpace Spokesmodel Search and took fourth place!Nikki lifts out of her local YMCA and trains with fellow Team Bodybuilding.com member Brandan Fokken. Marathons and cheerleading are big parts of her past, but her future is in competitive fitness.After college, Nikki settled into a job with the Chamber of Commerce, which helped her create a national network of contacts. She seemingly had everything in place. Then, in 2011, her husband was diagnosed with leukemia and died shortly after, at age 35. The loss left Walter with a lot of questions, and she found that fitness and healthy living were a major part of the answer.She left the Chamber of Commerce and began working in sales to spend more time with her daughter, Addison. She competed in a bikini contest to check a mark on her bucket list. She embraced hard training and nutrition as a lifestyle, making a profound impact in her community and on BodySpace. She and Addison now stage clean eating parties where they teach friends and their children about food prep and healthy nutrition.When the Walters visit those kitchens, they teach others how to eat more wisely, and how to use BodySpace to continue improving. They spread the word. Q How did you first find out about Bodybuilding.com and BodySpace? I'm coached by Brandan Fokken, a Team Bodybuilding.com athlete, and Brandan encouraged me to try out for the spokesmodel competition."The people on BodySpace are really supportive of your goals and understand the ups and downs of a fit lifestyle—and that it's a lifestyle."Before that, I was ordering products off the site. I kind of already knew about it, but because of the path I was taking toward competing, I leaned on the site a little bit more.I wasn't sure about BodySpace at first. Being in the public eye, I was a little hesitant because of privacy. I was in government and local leadership, so it was an issue. I had to overcome a lot of issues before I decided to utilize it to get inspired and to inspire others.The people on BodySpace are really supportive of your goals and understand the ups and downs of a fit lifestyle—and that it's a lifestyle. I like the support and enthusiasm people have on BodySpace.As I started to post more and share my story and have more confidence in what I was doing in posting online, I started to get responses from a variety of people. I try to keep in touch with them.People with leukemia, like my husband had, would reach out and say "I've been a competitor and I'm sick now." I'll reach out and write to them to see how they're feeling. One of them just wrote back to me to say that he's competing in six months because he's now cancer-free. That is really cool.I was always a very independent person. When I was married I did a lot of different things, but I also now have this niche of single parents reaching out to me. It's a whole other aspect of my inspiration. They inspire me so much by how they handle it. It's been so rewarding, being able to help these people, to interview them, and to hear about their experiences. For me, it's all about inspiring others and helping make it happen for them.How much does setting a good fitness example for your daughter drive you?I know cancer is part of my daughter's genetics, and I wanted to pursue clean eating for her health. I want to be a mom who made a difference for my daughter, but also showed her that she can help others just by doing the things you do in your everyday life."I want to be a mom who made a difference for my daughter, but also showed her that she can help others just by doing the things you do in your everyday life."When I talk to parents, I encourage them to do as much as they can with their families and do what's right for them. I'm all she has! For my mindset to be healthy, I want to make sure I'm as fit and healthy as I can be for her. Addison gets excited about it and says, "Mom, we're making a difference!" I compete and get involved, and it's so time-consuming because of my time on social media, training, and because I have a family. But as parents, you have to find that balance.I involve her in things she wants to be involved in. If we're working on a clean eating program for a video, I'll ask her what she thinks kids will like, or how we can make it better. I'm not a very good cook, so I'll ask her what we can do to make it better. By engaging and involving her, I think it's helped. If I hadn't done that, I feel like she may have resented it a little bit and felt like it was taking time away from her.I encourage parents to involve their kids. Addison takes my progress pictures. We discuss where I go on trips. I want her to have a role in what I am doing.Can you tell us what a clean eating party is?Basically, we host a personal training party, but for food. My daughter does a component of the parties; she works with kids and I work with the adults. I use local resources around the state, but also reference Bodybuilding.com.We set up BodySpace accounts and give the host a basket of Bodybuilding.com products. I take them through clean eating websites and state resources they can use locally.The parties are an opportunity to engage groups of people in a social setting, in the comfort of their homes, and teach them how to prepare a clean diet.Food prep is a big component, so we can help combat the ease of fast food and help them have good things on hand for families. It's tough, especially with kids in the house.A lot of the people in my area do a lot of fad diets, a lot of shake diets, and once they get off it, they're not sure what to do. They don't know how to cook or how much.We teach people portion control and we share ideas with them.Do you actually eat at the parties?Of course! I email the host to get a menu, and then we share recipes, shop for what we need, invite a few friends, and we have a food prep party. We only do parties of five now, because it gets really hectic.We did a launch at the YMCA and 40 people showed up! I can't do that, but I decided to make a side business out of it to help people understand, and encourage people do to it with their friends. We now accept bookings in South Dakota and are trying to branch out into Minnesota and North Dakota.If you're playing cards, stamping, or getting together once a week with your girlfriends, it's an opportunity for the people you hang out with to learn and share. It's such a social thing.Addie goes through her little creative snack options for kids, teaching kids how to measure their snacks. If there's Goldfish, she shows them how they can have a cup or just half a cup. She has her own little drawer of measuring cups. We teach parents how to monitor their kids.How has receiving guidance from your coach helped you as a competitor?What helped the most for me was the diet. One of the reasons I got into bodybuilding was because of the genetics of my daughter and learning what was in food, but also realizing that how you fuel your body makes an impact on your performance and how you can grow.Everybody wants it, but they need somewhere to start. Hiring a coach was great for me. I've always been active and able to do my own workouts, but I think it's also great to have a coach to seek questions and advice, because they really know what judges are looking for when you compete.Do you have plans to work full-time as a fitness personality?Nikki's Contest History2013 Upper Midwest, Fargo, ND1st- Class B Bikini 1st- Bikini Overall Winner 1st- Masters 30 1st- Masters Overall 30+ 2013 Gopher State Classic, Eden Prairie, MN1st- Class C Bikini 2nd- Bikini Overall 2014 BodyBuilding.com BodySpace Spokesmodel Competition4th place Absolutely! It's my dream. I've followed Jamie Eason for a very long time and I always knew I wanted to be in the industry.My background is in health and wellness. At one point in my life, years ago, I was offered a great fitness opportunity, but I passed on it because I was getting married and moving back to South Dakota. That was hard for me, because there weren't those opportunities here.That's when I got involved in the Chamber of Commerce, and that was great. It helped me network throughout the country with a lot of people. But when I quit the chamber, people were disappointed that I was going into a career in sales, because they know I like to help people. I didn't know where competing was going to lead me, but I knew it was going to take me somewhere.The common perception of women wearing a swimsuit isn't accurate. There's more to it. It's about discipline. I knew by competing that I needed to commit to do it. I was scared as a single parent going into such a drastic change, but I had a gut feeling that it was time for me to go through it. And I'm glad I did, because it led me to Bodybuilding.com.Do you have any advice for up-and-coming people with fitness aspirations?Be yourself. We get wrapped up in following other people and what they're doing, but the way to stand out is to be you. Follow your gut feelings. There is so much out there, and if you're open to finding what's right for you, then it is OK to say no to opportunities until you find the right one that fits for you.Take those risks. Even if it means a drastic change, it's possible. You'll never know unless you try. Never live with regret. Everything I've seen, like watching my 35-year-old husband just… go, really opened my eyes to a different side of life. If there's something you always wanted to do, do it. Live with no regrets.Nutritional Regimen Grits or Gluten-free Oats 1/3 cup Egg Whites 5 Berries 1/2 cup Turkey Bacon 2 pieces Lean Protein 4 oz Greens 1 cup Apple 1 medium Lean Protein 4 oz Greens 1/2 cup Corn Tortillas 2 Salsa 1/4 cup Greek Yogurt 1/4 cup Wild or Brown Rice 1/2 cup Whey Protein 1 scoop Rice Cakes 2 Peanut Butter 1 tbsp Chicken or Steak 5 oz Greens 1 cup Wild Rice 1/2 cup Peanut Butter 1 tbsp Egg Whites 5 Peanut Butter 1 tbsp Training PlanI do my treadmill workouts at 5:30 a.m. in my home gym. If I can complete a workout with free weights or plyometrics, then I do this at home. I squeeze in my Cybex Arc and weight workouts over my lunch or in the evening.I work out at our YMCA, so my daughter has a place to be if I need to be at the gym in the evening. On days that I teach muscle classes, I try to incorporate some of my free weight training, but it usually requires me to have a third workout to assure I get my training covered.Training Regimen Elliptical Trainer30 min Bodyweight Walking Lunge4 sets of 40 reps per leg Freehand Jump Squat4 sets of 15 reps Superset Kettlebell Squats4 sets of 15 reps Dumbbell Bench Press4 sets of 15 reps Wide Stance Barbell Squat4 sets of 30 reps Kettlebell Swings4 sets of 30 reps Tabata Intervals On Treadmill: Repeat for 3 minutes Jogging-TreadmillSprint 20 sec, Walk 10 sec Snatch Deadlift4 sets of 20 reps Lying Leg Curls4 sets of 30 reps Butt Blaster4 sets of 30 each leg Cardio30 min Leg Press4 sets of 15, 12, 12, 10 reps Ball Wall Squat4 sets of 15, 12, 12, 10 reps Leg Extensions3 sets of 15, 12, 10 reps Wide Stance Barbell Squat3 sets of 15, 12, 10 reps Standing Leg Curl4 sets of 15, 12, 10, 15 reps Seated Leg Curl4 sets of 15, 12, 10, 15 reps Calf Press On The Leg Press Machine4 sets of 15 reps Seated Calf Raise3 sets of 12 reps Thigh Abductor3 sets of 15 reps Thigh Adductor3 sets of 15 reps Elliptical Trainer30 min Side Lateral Raise4 sets of 12 reps Standing Military Press4 sets of 15 reps Wide-grip Military Press4 sets of 10 reps Front Dumbbell Raise4 sets of 15 reps Seated Bent-Over Rear Delt Raise4 sets of 15 reps Straight-Arm Pulldown4 sets of 15 reps Pullups4 sets of 10 reps Seated Cable Rows (Wide-grip)4 sets of 15 reps Lying T-Bar Row4 sets of 10 reps Cardio30 min Superset Wide-Grip Lat Pulldown3 sets of 12 reps Seated Cable Rows (Close-grip)3 sets of 10 reps Hyperextensions (Back Extensions)3 sets of 15 reps Superset Close-Grip Front Lat Pulldown3 sets of 10 reps One Arm Lat Pulldown3 sets of 15 reps Good Morning3 sets of 15 reps Superset Underhand Cable Pulldowns (Close-grip)3 sets of 12 reps Superman3 sets of 15 reps Pull Through3 sets of 15 reps Incline Dumbbell Curl3 sets of 15 reps Preacher Curl3 sets of 12 reps Superset Seated Dumbbell Curl3 sets of 10 reps Barbell Curl3 sets of 8 reps Bicycling, Stationary45-60 min Alternative Option:Stepmill Circuit: Perform 4 rounds Rope Straight-Arm Pulldown20 reps Seated Leg Curl20 reps Triceps Pushdown - Rope Attachment20 reps Bench Dips15 reps Clean and Jerk12 reps Pushups into Dumbbell Row12 reps Hanging Leg Raise (w/ Twist)20 reps Decline Reverse Crunch20 reps Elliptical Trainer30 min Dumbbell Shoulder Press2 sets of 15, 12, 10, 10, 10, 8, 8 reps Arnold Dumbbell Press2 sets of 15, 12, 10, 10, 10, 8, 8 reps Side Lateral Raise4 sets of 15 reps Seated Bent-Over Rear Delt Raise4 sets of 10 reps Smith Machine Incline Bench Press2 sets of 15, 12, 10, 10, 10, 8, 8 reps Supplementation PlanDuring prep I watch carbs and calories in my shakes. I also try to cycle off BCAA powders one week before competing.Supplementation Regimen Women's Multivitamin B Complex CoQ10 Glutamine Calcium with Vitamin D Cellucor C4 Extreme Or NLA For Her Uplift MuscleTech Platinum 100% Whey Or Labrada Lean Body For Her Or NLA for Her - Her Whey Or Cellucor Cor-Performance Whey Scivation Xtend Or NLA for Her - Her Aminos Recommended For YouBODYSPACE MEMBER OF THE MONTH: JORDAN METCALFE BodySpace gave Jordan a safe haven to study, share, and progress among like-minded people. He's made the most of it!BODYSPACE MEMBER OF THE MONTH: ALLISON MOY

How Eating More Fat Helps You Lose More Weight

For years, decades even, we've been fed the lie that the best way to control calories and shed fat is to cut fat from our diet. Since fat contains more calories per gram than protein or carbs, it only makes sense that, in order to lose fat, you need to consume less of it, right? Wrong.Though totally flawed, this low/no-fat dogma was once upon a time aggressively embraced by the bodybuilding community. Bodybuilders have likely been successful on these diets due to their stronger-than-average dedication to the gym and the increased levels of dietary indiscretion—otherwise known as cheat meals—that are allowed when accompanied by high volume weight training.Regardless of past success with fat-restricted diets, lowering fat intake doesn't equate with dropping fat. A little fat could even help make your fat loss more successful! 1 Eating Fat Displaces Eating Carbs When you look at the macronutrient percentages of your diet, everything needs to add up to 100 percent. Eating more of one macronutrient means that your intake of another macronutrient needs to decrease. Regardless of your goal—fat loss, hypertrophy, or performance—you should meet your protein needs first, then adjust your fat and carb intake accordingly.Eating more fat means eating fewer carbs, and vice versa. From a fat-loss perspective, displacing carbohydrates by increasing fat in your diet sets the stage for an optimal fat-loss environment. Insulin, released by your body in proportion to the amount of carbohydrates you eat, is the major gatekeeper when it comes to nutrient partitioning—telling what nutrients where they can go. Lower overall insulin levels—achieved by reducing carbohydrates—allow your body to more readily access fat stores for energy while also allowing fat to enter and fuel your muscles.Eating more fat means eating fewer carbs, and vice versa. 2 Eating Fat Enhances Your Body's Ability to Burn Fat From a biochemical level, low-fat diets don't make sense. They don't condition your body to be efficient at burning fat. Instead, they ramp up the enzymatic machinery in your body so it becomes efficient at burning carbohydrates.Lower-fat diets can also have negative impacts on adipokines which impact fat loss. Adipokines are hormones released specifically from your fat cells. One such hormone, adiponectin, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Lower-fat diets lead to lower levels of adiponectin. 3 Eating Fat Makes You Want to Eat Less The hormonal and metabolic benefits of eating more fat are great, but one of the best benefits might be the satiating effects of fat. Nothing is worse than eating a lower-calorie diet that leaves your hungry all the time. This is traditionally a huge problem in diets which deny you foods with a higher fat content such as nuts, fatty fish, cheese, and avocado.Satiating fat leaves you feeling full. When the fat you eat hits your small intestine, it sets off a cascade of signals which includes the release of hormones such as CCK and PYY. These two hormones play a major role in appetite regulation and satiety; they leave you feeling full and satisfied. The more satiated you are, the less likely that you're going to sneak in snacks between meals or pile on a second helping.The more satiated you are, the less likely that you're going to sneak in snacks between meals or pile on a second helping.A Word Of Caution: Avoid this Big Fat MistakeIt's true, fat is good for you. That said, fat is not a calorie-free food. It's the exact opposite. Despite this rather obvious fact, many people have embraced adding ample fat to their diets with reckless abandon. While eating more fat—roughly 30-35 percent of your total calories, or more if you're low-carb dieting—is beneficial, these calories add up quickly, so be careful.Even if you aren't counting your calories and macros, it's good to have some level of measurement control. I recommend that you always measure fats and oils before using them. Dressing a salad with olive oil can quickly escalate from two teaspoons to two tablespoons, and one eyeballed spoonful of peanut butter can actually be the equivalent of three servings. Fats are delicious and easy to over-consume so, even if you are making an effort to eat more fat in your diet, make sure your efforts are calculated.Recommended For YouWhy You Need Whey Did you ever see a study that seemed to contradict common sense when it comes to the basics of exercise and supplementation? You're not the only one. Here's how to break down the flaws in anti-supp research and take away lessons you can really use!Everything You Need To Know About Greens Supplements Greens supplements are hot on the market, but misinformation can make the difference between them supplementing your health and bringing gains to a halt. Learn how to go green the right way!5 Ways To Grow More Muscle Day And Night! If you've got your diet and training fundamentals down but are looking to maximize protein synthesis, try these five master-level nutritional strategies!About The AuthorMike Roussell, Ph.D.Author, speaker, and nutritional consultant Mike Roussell, PhD is known for transforming complex nutritional concepts into practical habits...View All Articles By This Author

Jake Wilson's Project Mass: Superset Training

17 December 2014

Supersets are a great way to increase the lactate and metabolic stress of your working muscles. They're very effective and, thankfully, very simple. To do a superset correctly, simply perform one exercise after another without resting between exercises. After you've finished each exercise, you've completed one superset!This advanced training technique is utilized often throughout Project Mass, so make sure you understand this method before you begin doing it.Project Mass Trainer Watch The Video - 1:51In the video, you'll notice that Lawrence does seated military presses, which really hammer the front deltoid head. He supersets that exercise with lateral raises, which work the middle delts. Putting these two exercises together will build a symmetrical and fully developed deltoid complex.Giant-Sized GainsThroughout Project Mass, you'll not only do supersets, you'll also do giant sets. Giant sets are very similar to supersets in that you'll do different exercises back-to-back, without rest. However, giant sets are built with three or more exercises, whereas supersets only contain two exercises. Giant sets will add even more intensity to your workouts!About The AuthorJacob Wilson, Ph.D., CSCSDr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.View All Articles By This Author

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Kris Gethin's Muscle-Building Trainer, Day 9

17 December 2014

Previous | Main | NextYou've got another chest and triceps workout on tap today. If you can, try to use the same weight you did last week. You'll be doing more reps, so you may have to go a little lighter, but do the best you can to give your muscles every impetus to grow!Don't forget to take your pre-workout supplement and your post-workout shake right after you get done with your lifts. These supps will help you get the most out of your training by spurring performance and recovery.In today's video, you'll get a glimpse into how Kris overcomes his midnight cravings!Day 9 VideoWatch The Video - 9:04 Incline Dumbbell Press4 sets of 14-18 reps Dumbbell Bench Press4 sets of 14-18 reps Incline Dumbbell Flyes4 sets of 14-18 reps Incline EZ-bar Skullcrushers3 sets of 14-18 reps Weighted Dips3 sets of 14-18 reps Triceps Pushdown3 sets of 14-18 reps Cardio15-minute intervals: 3 min. easy, 1 min. hard Workout notes Don't forget to warm up your shoulders and chest before you start your workout. Kris lifts more explosively than slowly on some lifts. Although he recommends that you take your time and work the negative, if you need to use this technique to get the reps, do it! Utilize that rest-pause principle to get all of your reps in! Go Inside the Mind of Gethin!Go Now!Previous | Main | NextAbout The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

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Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 9

17 December 2014

Back | Main | NextYou've finished with the first microcycle of Project Mass. Well done! Now, it's time to up the volume and dive into Microcycle 2. In this microcycle, you'll be doing more sets and more reps across your training sessions. The higher total volume will ensure that you continue building strength and size.For a true challenge, see if you can use as much weight this week as you did last week. If you can, that means your sub-maximal strength is improving! Because of the extra volume, your total weight lifted for each workout should increase. Progressive increase is the ticket to gains.Don't forget to stick as closely as you can to the meal plan I've provided. You're getting more calories this microcycle than you did in the last one because you're doing more work in the gym. So, if you've had to adjust the macro goals because of your weight and gender, be sure to insert some extra calories. Add a small amount of protein each day and a couple pieces of fruit—or other clean choice—for additional carbs. Barbell Back Squat5 sets of 4 reps, rest 3 minutes between sets Barbell Deadlift5 sets of 4 reps, rest 3 minutes between sets Leg Press5 sets of 4 reps, rest 3 minutes between sets Barbell Romanian Deadlift5 sets of 4 reps, rest 3 minutes between sets Cycle 1, Microcycle 2 NutritionThis week, you'll eat a little more than you did last week. If you're a man who weighs 180 pounds, try to eat about 3,000 overall calories, 235 grams of protein, 350 grams of carbs, and 70 grams of fat per day.DAY 9 Whole eggs4 eggs Egg whites2 whites Cheese1 slice Avocado1 medium avocado Peppers and onions, chopped1/2 cup Nonfat vanilla Greek yogurt1 cup Dymatize ISO-1001/2 scoop Coconut butter1 tbsp Apple1 medium apple Ciabatta roll1 roll Turkey breast4 ounces Cheese2 slices Broccoli2 cups Grapes1 cup Dymatize Amino Pro1 scoop Fiber One bar1 bar Rice cakes (caramel)4 cakes Nonfat vanilla Greek yogurt1 cup Dymatize ISO-1001/2 scoop Coconut butter1 tablespoon Dymatize ISO-1001 scoop Fiber One bar1 bar Chicken4 ounces Brown rice1 cup Broccoli2 cups Nonfat vanilla Greek yogurt1 cup Dymatize ISO-1001/2 scoop Daily TotalCalories 2,947Total Fat71 gTotal Carbs337 gProtein240 gBack | Main | NextAbout The AuthorJacob Wilson, Ph.D., CSCSDr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.View All Articles By This Author

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3-Week Hardcore Holiday Workout Blast!

17 December 2014

If you were like most people, you'd use the time between Thanksgiving and the dawn of the New Year to create a whole new month: Cheatober. Each day of this flabby page on the calendar would be a gauntlet of cookies, pies, and fruitcakes, washed down with eggnog and pumpkin-spiced lattes. Mmm ... sugar, spice, and chafing thighs.But you're not like most people. You crave a January 1 "before" picture that looks better than everybody else's "after." You want to give yourself the gift that keeps on giving this holiday season: your very own ass-kicking machine! No assembly required.If you leap into the Twinlab Muscle Militia's end-of-year program, you'll leap into 2015 looking lean and very, very mean.Put more mass in ChristmasSpeaking of mean ... Powerlifter Jason Wheat, competitive bodybuilder Ronnie Milo, and executive physique freak Chris Thompson must have had an extra scoop of Pro-Series MVP before they designed this program. There you are, still reeling from their three hardest workouts of the year, and now here they are again with another serving of winter cruelty that is Grinch-grade through and through. That's just how they roll.Meet the Muscle MilitiaRonnie MiloOccupation:Sales rep, TwinlabAthletic Goal:Competitive bodybuilder"I want to be proportionate, work on my weak spots, and make sure I give 100 percent in the gym."Jason WheatOccupation:Firefighter, FloridaAthletic Goal:Powerlifter, coming back from pec injury"My goal is to compete in powerlifting again."Chris ThompsonOccupation: VP of Sports Nutrition, TwinlabAthletic Goal:Ripped physique"I just want to be as strong, hard, and lean as I can be.""You only have a few weeks left before January 1. Make them a springboard into the best year of your life," shouts Thompson from his preacher-bench pulpit. "Dream big, and then do the hard work to make it happen."Luckily, the work required here won't cut into your precious holiday family reunions, bad-sweater work parties, and other scheduled encounters with the non-swole. Just find a way to carve out between 45 minutes and an hour, five days a week—no more, they promise—and you'll become the goal everyone else writes in their journal a month from now.You'll lift five days a week. The first three days stimulate strength and muscle gains in all the major muscle groups. You'll rest one day, and then on Day 5, you'll tackle the now-legendary 30-minute Muscle Militia whole-body circuit, an all-out assault that snuffs out fat reserves, pushes mental limits, and leaves your entire body screaming.Day 6 is a single-limb onslaught like the Militia brought you in the article "Unilateral Armament." It'll help develop symmetry, core strength, and hit your muscles with a novel stimulus that keeps you growing through Three Kings Day.Your Training OrdersFor Days 1, 2, 3, and 6Warm up with 5-7 minutes of light cardio. Begin each movement with a light warm-up set. Perform your first working set of 6-8 reps, starting with a weight that is very challenging on the last rep. Rest as much as is needed to attack the weight, while still keeping your heart rate up. Drop the weight by 10 percent, rest again, and drop by another 10 percent for the third set. If you leap into the Twinlab Muscle Militia's end-of-year program, you'll leap into 2015 looking lean and very, very mean.For unweighted bodyweight movements like push-ups and diamond push-ups, you have a few options. You could weight them, using a weighted vest, chains, elastic bands, plates, or whatever else gets you close to the rep range.Alternately, if Ronnie Milo or Jason Wheat happens to be standing nearby, you could have them stand on your spine (not recommended). If neither of those options work for you, just rep out to failure on all three sets.For Day 5Warm up with one light set. Pick a weight you would normally be able to lift for 8-12 reps, but which would be very challenging for the last rep. Then try to reach 15 reps in a single set, using forced reps if necessary. Move to the next exercise, resting as little as possible between movements. If you have any more questions about the routine, watch the video!Total-Body Muscle Militia TrainingWatch The Video - 11:11Week 1 Barbell Bench Press3 sets of 6-8 reps, dropping weight by 10% each set Weighted Dip3 sets of 6-8 reps, dropping weight by 10% each set Weighted Pull Ups3 sets of 6-8 reps, dropping weight by 10% each set Bent Over Barbell Row3 sets of 6-8 reps, dropping weight by 10% each set Standing Calf Raises3 sets of 6-8 reps, dropping weight by 10% each set Barbell Squat3 sets of 6-8 reps, dropping weight by 10% each set Stiff-Legged Barbell Deadlift3 sets of 6-8 reps, dropping weight by 10% each set Hanging Leg Raise3 sets of 6-8 reps with dumbbell between feet RKC Plank4 sets of 10 seconds Alternating Side Bridge4 sets of 10 seconds per side Standing Dumbbell Press3 sets of 6-8 reps, dropping weight by 10% each set Side Lateral Raise3 sets of 6-8 reps, dropping weight by 10% each set Dumbbell Bicep Curl3 sets of 6-8 reps, dropping weight by 10% each set Cable Curl3 sets of 6-8 reps, dropping weight by 10% each set Tricep Dumbbell Kickback3 sets of 6-8 reps, dropping weight by 10% each set Diamond Push-Up3 sets of 6-8 reps (if weighted) or to failure (see instructions) Perform the 30-minute Muscle Militia Workout. One-Legged Deadlift3 sets of 6-8 reps per side, dropping weight by 10% each set (Use dumbbell, barbell, or kettlebell) Single-Leg Hamstring Curl3 sets of 6-8 reps per side, dropping weight by 10% each set Rear-Foot-Elevated Split Squat3 sets of 6-8 reps per side, dropping weight by 10% each set Single-Leg Leg Press3 sets of 6-8 reps per side, dropping weight by 10% each set One Arm Dumbbell Bench Press3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Pec Deck3 sets of 6-8 reps per side, dropping weight by 10% each set Dumbbell One-Arm Shoulder Press3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Side Laterals3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Dumbbell Curl3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Tricep Dumbbell Kickback3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Dumbbell Row3 sets of 6-8 reps per side, dropping weight by 10% each set Alternating Renegade Row3 sets of 6-8 reps per side, dropping weight by 10% each set (kettlebell or dumbbell) Week 2 Barbell Bench Press3 sets of 6-8 reps, dropping weight by 10% each set Dumbbell Flyes3 sets of 6-8 reps, dropping weight by 10% each set Wide-Grip Lat Pulldown3 sets of 6-8 reps, dropping weight by 10% each set Seated Cable Rows3 sets of 6-8 reps, dropping weight by 10% each set Seated Calf Raise3 sets of 6-8 reps, dropping weight by 10% each set Barbell Squat3 sets of 6-8 reps, dropping weight by 10% each set Leg Press3 sets of 6-8 reps, dropping weight by 10% each set Good Morning3 sets of 6-8 reps, dropping weight by 10% each set Seated Leg Curl3 sets of 6-8 reps, dropping weight by 10% each set Lying Leg Raise3 sets of 6-8 reps, dumbbell between feet Flutter Kicks3 sets to exhaustion Side Lateral Raise3 sets of 6-8 reps, dropping weight by 10% each set Standing Dumbbell Press3 sets of 6-8 reps, dropping weight by 10% each set Barbell Curl3 sets of 6-8 reps, dropping weight by 10% each set Cable Curls - Rope Attachment3 sets of 6-8 reps, dropping weight by 10% each set Triceps Pushdown3 sets of 6-8 reps, dropping weight by 10% each set Diamond Push-Up3 sets of 6-8 reps (if weighted) or to failure (see instructions) Perform the 30-minute Muscle Militia Workout. One-Legged Deadlift3 sets of 6-8 reps per side, dropping weight by 10% each set (Use dumbbell, barbell, or kettlebell) Single-Leg Hamstring Curl3 sets of 6-8 reps per side, dropping weight by 10% each set Rear-Foot-Elevated Split Squat3 sets of 6-8 reps per side, dropping weight by 10% each set Single-Leg Leg Press3 sets of 6-8 reps per side, dropping weight by 10% each set One Arm Dumbbell Bench Press3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Pec Deck3 sets of 6-8 reps per side, dropping weight by 10% each set Dumbbell One-Arm Shoulder Press3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Side Laterals3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Dumbbell Curl3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Tricep Dumbbell Kickback3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Dumbbell Row3 sets of 6-8 reps per side, dropping weight by 10% each set Alternating Renegade Row3 sets of 6-8 reps per side, dropping weight by 10% each set (kettlebell or dumbbell) Week 3 Barbell Bench Press3 sets of 6-8 reps, dropping weight by 10% each set Pushups3 sets of 6-8 reps (if weighted) or to failure (see instructions) Weighted Pull Ups3 sets of 6-8 reps, dropping weight by 10% each set Bent Over Barbell Row3 sets of 6-8 reps, dropping weight by 10% each set Standing Calf Raises3 sets of 6-8 reps, dropping weight by 10% each set Barbell Squat3 sets of 6-8 reps, dropping weight by 10% each set Leg Press3 sets of 6-8 reps, dropping weight by 10% each set Barbell Deadlift3 sets of 6-8 reps, dropping weight by 10% each set Seated Leg Curl3 sets of 6-8 reps, dropping weight by 10% each set Plank2 sets of 30 sec. Side Bridge2 sets of 30 sec. Incline Dumbbell Press3 sets of 6-8 reps, dropping weight by 10% each set Side Lateral Raise3 sets of 6-8 reps, dropping weight by 10% each set EZ-Bar Curl3 sets of 6-8 reps, dropping weight by 10% each set Reverse Barbell Curl3 sets of 6-8 reps, dropping weight by 10% each set Triceps Pushdown - Rope Attachment3 sets of 6-8 reps, dropping weight by 10% each set Diamond Push-Up3 sets of 6-8 reps (if weighted) or to failure (see instructions) Perform the 30-minute Muscle Militia Workout. One-Legged Deadlift3 sets of 6-8 reps per side, dropping weight by 10% each set (Use dumbbell, barbell, or kettlebell) Single-Leg Hamstring Curl3 sets of 6-8 reps per side, dropping weight by 10% each set Rear-Foot-Elevated Split Squat3 sets of 6-8 reps per side, dropping weight by 10% each set Single-Leg Leg Press3 sets of 6-8 reps per side, dropping weight by 10% each set One Arm Dumbbell Bench Press3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Pec Deck3 sets of 6-8 reps per side, dropping weight by 10% each set Dumbbell One-Arm Shoulder Press3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Side Laterals3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Dumbbell Curl3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Tricep Dumbbell Kickback3 sets of 6-8 reps per side, dropping weight by 10% each set One-Arm Dumbbell Row3 sets of 6-8 reps per side, dropping weight by 10% each set

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5 Best Chest Workouts On BodySpace!

17 December 2014

Muscles can be finicky little guys. You could put up a 225-pound bench and still lack that barrel-chested definition you long for, because building an impressively muscled chest requires more than just lifting a maximal load. As these amazing BodySpace members can attest to, you need to target the chest from multiple angles to refine and coax out maximum definition.Wondering how to hit your chest for maximum muscle growth in the gym? Fear not; these elite BodySpace athletes will show you how to grow! Try one of their killer chest combos to reinvigorate your chest training. You'll be sporting barrels before you know it.1 Nick Twum Variation is the key to personal trainer Nick Twum's chest routine. "The key to a good chest workout is to hit the chest from all angles," he says, "which provides the best opportunity for growth."Nick prefers to start out with a heavy compound movement to help add more mass to the upper chest. "Most people lack upper-chest development, which is usually the hardest area to bring up," he explains."The key to a good chest workout is to hit the chest from all angles," (Nick) says, "which provides the best opportunity for growth."After finishing the first compound hit, Nick moves on to a mass-building exercise for his middle chest. He then performs a superset—a special set which includes two exercises back-to-back—that focuses on higher reps to reach fatigue."When focusing on high reps, I really think of squeezing when I push across my chest, which helps to bring out maximum muscle definition," he explains.Even though his chest is nearly fried by this time, Nick finishes it off with a superset of cable crossovers and banded push-ups to failure. "During this brutal superset, it's all about the mind-muscle connection," he explains. Barbell Incline Bench Press2-3 warm-up sets, 4-5 sets of 6-12 reps(increase weight after each set) Alternate Option:Incline Dumbbell Press Barbell Bench Press3-4 sets of 6-12 reps Alternate Option:Dumbbell Bench Press Superset Leverage Decline Chest Press4 sets of 12-15 reps Weighted Dip - Chest Version4 sets to failure Superset Cable Crossover4 sets of 12-20 reps Pushups (with Band)4 sets to failure 2 Jimmy Everett MuscleTech athlete Jimmy Everett insists that the "secret" to massive chest gains is to prioritize form. "Pick a weight that is attainable, yet challenging, and then focus on the squeeze as you feel the muscles being worked," he says. Many people neglect the importance of the mind-muscle connection and just try to power through a workout without really working the muscles as intended."Make sure that you start out with a proper warm-up before proceeding to the workout," recommends Jimmy. "Start by loosening up the shoulders to avoid injury."Jimmy focuses on a 10x10 protocol for all exercises, making his German-volume-inspired chest workout a very high-volume session. "Make sure that you start out with a proper warm-up before proceeding to the workout," recommends Jimmy. "Start by loosening up the shoulders to avoid injury."His workout begins with key compound lifts and then, as his chest begins to fatigue, Jimmy transitions to more isolation exercises. Barbell Incline Bench Press10 sets of 10 reps Dumbbell Flyes10 sets of 10 reps Dumbbell Pullover10 sets of 10 reps Cable Crossover10 sets of 10 reps Weighted Dip - Chest Version10 sets of 10 reps Pushups3 sets to failure 3 James Pulido Cover model James Pulido echoes Jimmy's sentiment about shoulder health. "The shoulder joint has the greatest range of motion in the body and is more prone to injury, so a proper warm-up is key," he says.James's workouts always begin with a thorough warm-up, including multiple sets of front raises (thumbs-up and thumbs-down variations), scaptions, and lateral raises with thumbs up, each for 12-15 reps. "For scaptions, start with your arms at your sides. Then raise the arms straight up at a 45-degree angle with your thumbs pointing up, finishing above your head." It's a warm-up exercise that everyone should be doing, but many neglect."Although a flat barbell press allows for a greater overload potential, if the goal is for maximum hypertrophy, incline and decline benches at a 15-degree to 30-degree angle [are] the route to go."Interestingly, James does not utilize any flat barbell or dumbbell training. "Although a flat barbell press allows for a greater overload potential, if the goal is for maximum hypertrophy, incline and decline benches at a 15-degree to 30-degree angle [are] the route to go." He explains that both of these will hit more total muscle fibers, invoking greater growth potential. Pushups2-3 sets to failure Incline Dumbbell Press5 sets of 8 slow reps(15-degree to 30-degree angle) Incline Cable Flye5 sets of 8 slow reps(15-degree to 30-degree angle) Barbell Incline Bench Press5 sets of 8 slow reps(15-degree to 30-degree angle) Bodyweight or Weighted Dip - Chest Version5 sets of 8 slow reps 4 Eiren Gauley If you haven't drilled it into your head yet, let athlete Eiren Gauley remind you once again: The mind-muscle connection is an important catalyst for growth! "I always make sure to focus on the mind-muscle connection and not let my front delts and triceps become dominant in chest movements," he says.As Eiren astutely points out, it's easy to let other muscle groups take over the leading reins of certain movements, but in the end you're only compromising your own results. If you want to build your best chest, you've got to visualize it.He also incorporates a one-second pause at the bottom of any press movement and goes just shy of lockout at the top. Maintaining a full range of motion like this will be critical to optimal strength gains. Eiren adds, "By staying just shy of lockout, I make sure to keep constant tension on the chest muscles throughout each set." A video posted by Eiren Gauley Wbff Pro (@egauley89) on Aug 8, 2014 at 10:15am PDT When doing the incline dumbbell press, Eiren's main focus is going as wide as possible on the outside of his chest, using less triceps and focusing more on just the pectoral muscles.His workouts also include a classic finisher: push-ups. A set of 100 reps—with breaks as needed—will light your chest on fire. "I love finishing with this because it fills my chest with blood and I get a pump that's out of this world," he says. Barbell Bench Press6 sets of 20, 15, 12, 10, 8, 6 reps, last set is a triple dropset Dumbbell Flyes5 sets of 15, 12, 10, 8, 8 reps Incline Dumbbell Press3 sets of 12 reps, last set is a triple dropset Superset Pec Deck Fly3 sets of 25, 20, 20 reps Weighted Dip - Chest Version3 sets to failure Dumbbell Pullover4 sets of 12, 10, 8, 6 reps Pushups100 reps total 5 Dave Dreas The upper pecs are a large focus of cover model Dave Dreas's workout. "A number of people don't focus much on the upper pecs," he says, "so I like to ensure I'm devoting enough attention to this area."Dave also focuses on developing ample time under tension during his press movements. "Very rarely do I lock out at the top, where my arms are fully extended, to avoid taking the tension off my chest.""A number of people don't focus much on the upper pecs," (Dave) says, "so I like to ensure I'm devoting enough attention to this area."He also recommends putting your incline bench at just 45 degrees, as many people adjust them too high, which in turn can put too much load on the shoulders and increase your risk of injury.Finally, Dave utilizes a number of rep ranges to work his chest muscles across a variety of intensity levels. Incline Dumbbell Press5 sets of 6-8 reps High Incline Cable Flye4 sets of 10-12 reps Incline Machine Chest Press5 sets of 8 reps Barbell Bench Press5 sets of 8 reps Close-Grip Push-Up off of a Dumbbell3 sets to failure Recommended For YouThe 16 Best Muscle-Building Tips On BodySpace! Making your muscles grow takes proper training and nutrition, and often some sound advice. Ensure you're getting big and strong the right way with these 16 pro tips.How To Gain Weight: 5 Lifts And Techniques For Building Muscle Compound lifts are great for building muscle, but are you doing the right ones in the right way? Here are 5 of the best muscle-building movements and techniques to help you reach your muscle-building goals!Back Workouts: 7 Awesome BodySpace Back Workouts BodySpace is the world's largest fitness community. These 7 inspiring members are here to share their best back workouts so you can build your best self!About The AuthorShannon ClarkI’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.View All Articles By This Author

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Methane Spike On Mars Provides New Clue In Search For Alien Life

17 December 2014

NASA's Curiosity rover has detected a strange burst of methane gas in the atmosphere on Mars, along with other organic chemicals in rocks on the planet's surface. The findings are raising new questions about the planet's habitability--today as well as in the past."That we detect methane in the atmosphere on Mars is not an argument that we have found evidence of life on Mars, but it is one of the few hypotheses that we can propose that we must consider as we go forward in the future," Dr. John Grotzinger, Curiosity project scientist at the California Institute of Technology in Pasadena, said on Dec. 16 in a news briefing at the American Geophysical Union's convention in San Francisco.Using its onboard Sample Analysis at Mars (SAM) laboratory, the rover "sniffed" more than a dozen samples of the Martian atmosphere over a 20-month period. Grotzinger and his team found that methane levels shot up tenfold to an average of seven parts per billion over two months in late 2013 and early 2014, according to NASA.The researchers aren't sure what caused the burst, but they've offered two potential explanations: an interaction between water and rocks called serpentization, or methane-belching microbes. Anaerobic bacteria produce around 95 percent of the methane on Earth.(Story continues below image.)This image illustrates possible ways methane might be added to Mars' atmosphere (sources) and removed from the atmosphere (sinks). NASA's Curiosity Mars rover has detected fluctuations in methane concentration in the atmosphere, implying both types of activity occur on modern Mars.Curiosity found other organic (carbon-containing) molecules in powder collected from drilling into an ancient rock called Cumberland.The researchers say this is the first definitive evidence of organics found on the surface of Mars. While the presence of organics doesn't prove that life existed on ancient Mars, it suggests the planet may have had the ingredients required for life, the New York Times reported."Organics, large organic molecules, present in ancient rocks on Mars is also not an argument that there was once life on ancient Mars, Grotzinger added during the briefing, "but it is the kind of material that you would look for if life ever originated on Mars."A paper describing the detection of methane was published online on Dec. 16 in the journal Science.

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Catherine Opie Is The Mastermind Behind Portlandia’s New Promo Art

17 December 2014

Normally, we don't get that excited for television promo art, but then again, most TV shows don't enlist our favorite artists to compose their advertisements.On that note -- thank you, Portlandia, and thank you, Catherine Opie.Yes, Opie photographed the glorious Carrie Brownstein and Fred Armisen in anticipation of Portlandia's fifth season. The artist is known for her ability to empathize with her subjects while portraying them in a pensive, almost classical light -- whether they be football players or sadomasochists.Opie has been a fan of Portlandia's particular brand of good-natured caricatures from the beginning. "It's satire with also a really amazing human quality to it," she explained in an interview with IFC. "My portraits are so quiet and so still. They're also really serious. I was surprised at first that they wanted to go for my style. But they wanted that style because, as a comedian, you don't need to make comic-looking images. I photographed them in my style, the way that I'm working in my studio right now with the portrait series that's ongoing. And then, I allowed myself to play a little bit."This playing took place in the image above, which utilizes the color blue to convey that Portlandia and it's idiosyncrasies extend far beyond the geographic boundary of Portland. Yet for the primary portrait, she kept it all serious and classy. "They're royal. They're very saturated and they look like old paintings," Opie said.As you may have ascertained from the images above, Portlandia returns January 8, with a killer list of guest stars including Parker Posey, Anna Gunn, Seth Meyers, Paul Simon, Oscar the Grouch, Justin Long, Greta Gerwig and Jane Lynch. See the trailer below.In 2015, Opie’s series “Portraits and Landscapes” will be on display at the Wexner Center for Arts at The Ohio State University.See last year's promo art by Alex Prager (and check out our interview with Fred Armisen) here.

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Monumental Portraits Of Ancient Trees Reveal Some Of Earth’s Oldest Living Wonders

17 December 2014

To the non-phytomaniac, the word "baobab" might as well refer to a rare breed of primates or a minuscule kind of bacteria living on the edges of eyelashes. But, for those well versed in the world of ancient trees, the term rather distinctly points to a special genus of plant life indigenous to Madagascar, mainland Africa, the Arabian Peninsula and Australia. Also called "the tree of life," baobab is the common name for Adansonia, a group of six species of trees; wild growths of trunk and foliage that all at once resemble bottle caps, umbrellas and alien life forces.Desert Rose (Wadi Fa Lang)Beth Moon has positioned herself as a sort of documentarian of baobabs. In a book titled Ancient Trees: Portraits of Time, the photographer reveals heart-stopping images of bulging plants reaching to the heavens and the horizon. Although she photographs other types of ancient trees, like sequoias and yews, her framed baobabs -- trees that can live for thousands of years -- stand out.Moon uses three criteria in choosing her photographic subjects: age, size and history. Using history books and botany references, tree registers and newspaper articles, she tracks down tree survivors located on mountainsides, private estates and protected lands. Some species exist only in a few areas around the world, and the baobab is one of them, as its an ancient and endangered fixture found mostly in Madagascar.Moon's photographs look old themselves. She uses platinum and palladium printing, a vintage photographic process that she hopes speaks "about survival, not only of man and nature’s, but to photography’s survival as well." For each print, she mix ground platinum and palladium metals with iron oxide, creating a solution that is hand-coated onto paper and exposed to light. The metals become part of the paper, and the prints can feasibly last for centuries as a result. The entire method, for Moon, echoes her deep connection to the trees she photographs."Standing as the earth’s largest and oldest living monuments, I believe these symbolic trees will take on a greater significance, especially at a time when our focus is directed at finding better ways to live with the environment, celebrating the wonders of nature that have survived throughout the centuries," she writes in her artist statement. "By feeling a larger sense of time, developing a relationship with the natural world, we carry that awareness with us as it becomes a part of who we are. I cannot imagine a better way to commemorate the lives of the world’s most dramatic trees, many which are in danger of destruction, than by exhibiting their portraits."See a preview of Ancient Trees below. Avenue of the Baobabs Bufflesdrift Baobab Croft Chestnut General Sherman Heart of the Dragon Ifaty Teapot Kings Canyon Sequoias Rilke's Bayon Sentinels of St. Edwards Wakehurst Yews All photographs courtesy of Beth Moon.

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Jake Wilson's Project Mass: Training Techniques Overview

17 December 2014

Main | Training | Nutrition | Supplements | Advanced TechniquesWhile you're going through the Project Mass trainer, you'll have the opportunity to implement some effective training techniques that you may not have seen or done before. These techniques have been built into the program to help ensure that you never stop growing.We've tested each one of these methods in the lab, and have found that they turn on key muscle-growth mechanisms. Improving the anabolic environment for your muscles means greater gains in size and strength in the long run!Here are the five advanced training techniques you'll encounter during Project Mass. Each video will explain how to perform each method so that, when you encounter these advanced techniques on the daily Project Mass training pages, you'll know exactly what to do. Many of the training pages include links back to these techniques as well, so you can refer to them at any time.Blood-Flow RestrictionBlood-flow restriction training (BFR) is one of the latest and greatest muscle-building techniques. Learn how to do it properly right here!Eccentric TrainingEccentric training is an advanced technique that will increase the difficulty of the lift and the amount of muscle fibers the lift recruits. It's easy to implement. Here's how it's done!Intraset StretchingIntraset stretching is a unique training technique that takes advantage of two important muscle-growth mechanisms to help you build more size. Here's how to do it!Strip SetsStrip sets, also known as dropsets, are an effective technique you can add to your hypertrophy workouts for extra muscle stimulus and growth! Here's how to do them properly.SupersetsSupersets are a very simple but incredibly effective training technique. You'll use them frequently in Project Mass, so check out this primer before putting the technique into practice!Main | Training | Nutrition | Supplements | Advanced TechniquesAbout The AuthorJacob Wilson, Ph.D., CSCSDr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.View All Articles By This Author

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Kris Gethin's Muscle-Building Trainer, Day 8

17 December 2014

Previous | Main | NextThis week, you'll continue to hit Neil Hill's Y3T-style training with Kris Gethin. You'll be training with a little more volume than you did last week, so get ready to sweat and struggle. The extra sets and extra reps are going to take a toll on your body—but that's a good thing. You're here to grow!Weigh yourself today right when you wake up. Hopefully, you'll see the scale moving in the right direction. If it's not, take a look at your nutrition. Are you eating enough? If you think you could use some more calories, bump up your food intake a bit, but make sure you add clean calories. Stuffing yourself with doughnuts won't provide the right type of fuel or macros to grow muscle and stay lean.Get your mind right for this workout. It's going be a tough one! Watch today's video to see how Kris fights through an injury to say on track to gains!Day 8 VideoWatch The Video - 13:42 Barbell Squat2 sets of 14-18 reps Wide Stance Barbell Squat2 sets of 14-18 reps Leg Extensions4 sets of 14-18 reps Seated Leg Curl4 sets of 14-18 reps Hack Squat4 sets of 14-18 reps Seated Calf Raise5 sets of 18-20 reps Crunch - Legs On Bench4 sets of 10 oblique crunches and 10 regular crunches, 10-second hold between each set Crunches4 sets of 30 reps Cardio15-minute intervals: 3 min. easy, 1 min. hard Workout notes Warm up with active stretching and mobility before you get under a barbell. Do a few lighter sets of squats before you put on heavy weight for the working sets. If you're injured or are unable to do a movement, don't hesitate to look for alternatives. Go Inside the Mind of Gethin!Go Now!Previous | Main | NextAbout The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

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