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Explosion At BP Ask The Master Motivator: How Can I Motivate My Significant Other To Work Out? Rowing machine workout CrossFit: try it now! CrossFit: try it now! Interval training Interval training Interval training Interval training
 
Explosion At BP’s Largest Oil Refinery In The U.S. Rattles Indiana

Explosion At BP’s Largest Oil Refinery In The U.S. Rattles Indiana

WHITING, Ind. (AP) — An explosion at BP oil refinery in northwestern Indiana along Lake Michigan rattled nearby homes and sparked a fire that was later extinguished, but it didn't cause any major injuries or halt production at the facility, a company official said Thursday.The explosion Wednesday night at the Whiting refinery, which is just east of Chicago, was caused by "an operational incident" on a processing unit, BP America spokesman Scott Dean said. It happened about 9 p.m. and was extinguished by the plant's fire department within a couple of hours.One employee was taken to a hospital as a precaution, but was later released, Dean said. Refinery operations were "minimally" affected by the fire, he said.Dean said the cause of the explosion was under investigation and that he didn't immediately know whether it caused any chemical releases from the refinery that has a residential neighborhood running along its western border.Dan Goldblatt, a spokesman for the Indiana Department of Environmental Management, said Thursday that he didn't know if any air quality problems had been reported because of the explosion.A Whiting Fire Department spokesman said the blast could be heard clearly several blocks from the plant. However, when fire commanders called plant officials to see whether assistance was needed, they were told only to stand by.The explosion follows a malfunction at the refinery in March that the company said spilled up to 1,600 gallons of oil into Lake Michigan. Crews spent several days cleaning up oil along the shoreline.The refinery covers about 1,400 acres along the lake's shoreline.BP completed work in late 2013 on a $4.2 billion expansion and upgrade of the refinery that will make it a top processor of heavy crude oil extracted from Canada's tar sand deposits.Wednesday's explosion came on the anniversary of a 1955 blast at the refinery that threw debris onto nearby neighborhoods, killing a 3-year-old boy as he slept and causing fires that burned for eight days, according to the Whiting Public Library's website.

Adam Duritz Opens Up About Depersonalization Disorder: ‘Being Crazy Is Scary’ (VIDEO)

There are few things that faze Counting Crows frontman Adam Duritz. But the rocker's battle with depersonalization disorder has terrified him, he admitted on HuffPost Live."The dissociative disorder is scary. Being crazy is scary. I would love to not have to deal with that," he said to host Ricky Camilleri.Depersonalization disorder is a dissociative disorder that causes sufferers to feel as though they are outside observers of themselves, disconnected from their physical bodies and no longer in control of their thoughts and actions.Duritz first revealed his diagnosis publicly in 2008, and has said previously that his mental health issues have hampered his ability to write new songs and release new music with Counting Crows. The band's newest album, "Somewhere Under Wonderland," will be its first in seven years.Duritz admitted that he deals with depersonalization "all the time.""It's not going anywhere. It's sort of an 'all day, every day' thing. It's not fun," he said. "But that's life, you know. It's just like anything else. You kind of get what you get. "Watch the full conversation on HuffPost Live.Sign up here for Live Today, HuffPost Live's new morning email that will let you know the newsmakers, celebrities and politicians joining us that day and give you the best clips from the day before!

Ask The Master Motivator: How Can I Motivate My Significant Other To Work Out?

Vital StatsName: James GrageBodySpace: JamesGrageHeight: 5-foot-10Weight: 175 lbsOccupation: Co-Founder and Vice President of BPI Sports Q "How Can I Motivate My Significant Other To Work Out?" Just like bills and household chores, fitness can mark a tipping point for relationships. It’s a challenge that might be more common than you think: one person wants to get in shape, and the other isn’t as motivated. It’s a two-fold problem and a recipe for insecurity and jealousy.Your partner might be threatened by your newfound passion and wonder why you’re doing it or who you’re doing it for. You might feel like he or she is unintentionally sabotaging your fitness goals. If you’re steadfast with your goals and start to achieve some success, it can become frustrating when you don’t see your partner making the same effort. You feel like you are trying to improve yourself, look better, and live healthier, and your partner’s lack of passion might upset you.So what do you do if you can’t get your spouse onboard with your new fitness goals and lifestyle? Try some of these tactics to help motivate your partner to make healthier decisions so you can live your lives together as one happy, fit family. 1 DON’T PUT YOUR PARTNER ON THE DEFENSIVE If you want your significant other to be receptive to what you’re sharing, don’t make him or her feel ashamed about current lifestyle choices. That’s only going to spark resentment. You don’t want to bully your loved one into making a change, which often results in a negative outcome down the road. Always keep your eye on the prize, which is having a healthy and happy relationship."If you want your significant other to be receptive to what you're sharing, don't make him or her feel ashamed about current lifestyle choices." 2 EXPLAIN WHY YOU’RE MAKING A CHANGE If your spouse is reacting negatively to your new fit lifestyle, it might be because your loved one simply doesn’t understand why you’re doing it. The solution? Communicate. Have a caring, understanding conversation where you explain the importance of your goals. Explain that you’re doing it both for physical health and for a healthier self image. Let your significant other know that you want to be the best person you can be, and that you want to train often and eat smart so that you can be around longer. Your relationship deserves that.Get your partner involved by asking for help. Some people are more motivated by doing things for others than they are for themselves. In some cases, the desire to help you will be a strong enough motivator for your partner to get active, as well. 3 HELP FIND A MEANINGFUL GOAL Just because you’re focused on achieving your goals doesn’t mean your significant other is equally as amped. Don’t assume your partner is working from your timeline. Instead of expecting him or her to feed off your energy, help your partner create inner motivation by pinning down a goal that has personal meaning. This meaning is going to propel your loved one forward and stay on-track during hard times. It has to create that spark. If your loved one is still having trouble finding a sense of purpose, help him or her set a time-sensitive goal—whether that be looking great in a bikini for an upcoming trip or shaving 20 seconds off a mile time for an upcoming race. This creates a sense of urgency, which might just be the push that’s needed. 4 CREATE A FRAME OF REFERENCE Sometimes we don’t realize how much we’ve slid off course until someone mentions it. One of the most valuable things about a relationship is having someone who cares enough to be your mirror and be honest with you. The important thing is being honest in a non-judgmental and loving way. If your spouse knows you’re doing it out of love, and not just being hurtful, it’ll be easier for him or her to hear the truth.Find a subtle way to bring your partner’s current health issues to light. An old photo or video is a great way for your better half to see how far his or her fitness has fallen. Another helpful reference point is getting your bodyweight and body fat tested together. While it’s a great way to see where you are for your age, it’s also a great tool for setting goals and measuring progress. 5 MAKE IT FUN Remember that not everyone shares the same interests. Explore different exercise-related activities until your spouse finds one that he or she enjoys. Cater to your partner’s personality type. Someone who’s self-conscious might shy away from group classes, while someone who loves heights might take well to bouldering. Remember that you can’t transform fitness habits overnight. First, you have to build a foundation."Explore different exercise-related activities until your spouse finds one that he or she enjoys." 6 MAKE IT A “TOGETHER THING” It’s easy for your partner to feel like he or she has taken a backseat to your new fitness goals. That can lead to resentment. Instead of letting fitness tear you apart, allow it to bring you together. While you don’t have to spend every moment lifting together, take the opportunity to spend some time training side-by-side. Try hitting the stepmill at the same time, or joining each other on a nightly walk or post-dinner run. Having a common interest and common goal can bring a relationship even closer together. 7 HELP CREATE MOMENTUM Getting started is always the hardest part. Find a way to give your partner a supportive initial push without being too forceful. Help your loved one test out fun things while encouraging him or her to dismantle the excuse word “can’t.” If your partner used to like to ride mountain bikes, drop into a bike shop on a Saturday. If you’re with a guy or gal who likes MMA, get a punching bag or sign up for classes at a martial arts studio. If your partner is brand new to fitness, take him or her to the gym for the first time. All of these things are easy to do, but they’re also easily left on the backburner. Help make sure they become action, not inaction. 8 SET THE RIGHT REWARDS Remember to reward yourself when reaching milestones. The act of treating yourself is bigger than a new pair of jeans or concert tickets. Treating yourself creates a positive association with your goals, recharges your batteries, and makes you eager to achieve your next major triumph. Help your significant other create small “stepping stone” goals and a complementary reward system that reflects something your partner really wants to do."Help your significant other create small 'stepping stone' goals and a complementary reward system that reflects something your partner really wants to do." 9 LEAD BY EXAMPLE Sometimes the smallest things make the biggest difference. Just like having your spouse’s support makes it easier for you to stay on track, the same is true the other way around. Stay strong for both of you. If your partner sees you get lax with your training or cheat on your meals, it just makes it easier for him or her to fall off the wagon. In the beginning, you’re going to have to be strong enough for the both of you. 10 ALIGN VALUES If all other efforts fail, take the direct approach and have a serious conversation with your partner about health. Remember that, even though this is a more direct tactic, you want to approach it with love and understanding. If you go in guns blazing, it simply won’t work. You’re just going to make your partner put up defenses. Make the conversation about values, principles, and beliefs. If you’re working hard at getting in shape and being healthy, then chances are you value your health, respect your body, and believe it’s a reflection of who you are as a person. When the personal values in a relationship aren’t in alignment, it’s bound to cause conflict. Take the time to talk things out and come to a mutual understanding. Who knows, maybe next time you’ll be headed to the gym together, hand in hand.About The AuthorContributing WriterVIEW AUTHOR PAGECheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

Rowing machine workout

Rowing machine workout

Hands up if you find the rowing machine a little daunting? We don’t blame you. On a treadmill, you run. On an exercise bike, you cycle. Perfect rowing technique, however, can seem far less straightforward, which means many people are steering clear of this effective piece of gym kit – and missing out on its big-time benefits. But, master the moves for this machine and you can expect weight loss, better fitness and increased upper and lower-body strength – all without the harsh impact that some cardio exercise can have on joints. ‘Indoor rowing is a complete form of exercise,’ explains Olympic rowing coach and Concept2 fitness expert Terry O’Neill (concept2.co.uk). ‘Rowing is a combination of cardiovascular and strength conditioning, making it a great addition to any fitness regime or training programme – for people of all ages with a wide variety of goals.’ Whether you’re a beginner or an Olympian, there’s a way to make rowing a key player in your workouts.Full-body workoutOne of the main reasons that people opt for a workout on the rower to get their cardio fix is because – unlike the treadmill, stepper and stationary bike – it offers plenty of added value. Using correct technique harnesses the power of both the upper and lower body, so your bum, thighs and calves will get a real push as well as your arms and shoulders. Rowing also requires solid activation from your core and back to maintain good form (particularly in the upper back) with each and every stroke, which means that a good session on the rower can hit almost every muscle, offering total-body conditioning. Plus, the cardiovascular movement of rowing gives your heart and lungs a great workout, too. ‘Indoor rowing is great for toning up, as it involves more muscle groups over a wide range of movement, with little pressure on the joints,’ says Terry. ‘No matter why you choose to row, the rowing machine will offer just the right level of resistance for your goals, as well as an infinite variety of workouts.’Fuss-free intensityIf you think rowing is just for steady-state fitness, think again – the machine is great for both endurance and interval training. ‘Because the rowing machine activates a large muscle mass, it helps you achieve better cardio results in less time,’ Terry explains. ‘It can also provide excellent anaerobic workouts complementary to explosive power sport training. Plus, indoor rowing is a great endurance exercise that really helps to boost both your heart and lung functions.’If you’ve ever tried high-intensity interval sprints on the treadmill, you’ll know how annoying it is having to repeatedly press buttons while you’re trying to run to adjust the speed of the belt. One of the great things about the rowing machine is that – although the resistance can be tricky to adjust once you’ve got going – you can control the speed simply by increasing or decreasing your own work rate. So, while some people enjoy longer, steady-state sessions on the rower, those looking for a heart-pumping interval sessioncan get on with focusing on their technique, instead of pushing buttons.Of course, the crucial element here is technique – the better your form, the more efficient your workout. Use the steps below to perfect your stroke and practise rowing at a comfortable pace until you’re ready to up your speed. The rowing masterclassUse these simple step-by-step instructions to get to grips with perfect rowing technique. Remember to avoid letting your shoulders round or your lower back arch beyond its neutral position. Ready, set, row!• Keeping your legs straight, lean back slightly with the handle close to your body and your forearms parallel to the floor.• Extend your arms fully, rocking your body forward slightly and keeping your arms extended.• Slide your lower body forward from the hips until your knees are above your feet, keeping your arms extended.• Push down on your feet to drive your body back, straightening your legs and leaning your body back slightly as you do so.• Pull the handle back past your knees towards your body to return to the starting position. Repeat.

CrossFit: try it now!

CrossFit: try it now!

Can an all-encompassing, time-saving, virtually free workout that can be done anywhere and at any time really exist? By our estimations CrossFit pretty much ticks all these boxes.   CrossFit was born in 2000, when American fitness expert Greg Glassman applied his work with police cadets to everyday fitness training. He realised the best way to get results was to combine elements of weight training with long and short periods of high-intensity aerobic efforts. There are now more than 3,400 dedicated CrossFit boxes (name given to these gyms) worldwide.What is CrossFit?Essentially, CrossFit is an intense strength and conditioning programme with cardio circuits thrown in. Reebok CrossFit trainer, Steve Bradshaw-Haydock believes CrossFit is the only workout you need because it covers cardio, combat, survival, resistance, plyometrics, bodyweight, and endurance exercises. One minute you’ll be doing heavy weight exercises and next you’ll be sprinting for 400m.Why should you do it?CrossFit has the ability to make you fitter and stronger, as well as boosting your endurance, stamina and speed. The high intensity of each exercise engages your fast twitch muscle fibres, increasing your muscle power and performance. Most CrossFitters do three consecutive days then have a rest day.Regardless of your fitness level, the CrossFit programme can be scaled to your ability. Motivation is one of the key elements of CrossFit. If you finish the WOD before the person next to you, you’re encouraged to rally round them as a team to motivate them through the workout. Plus, you’re encouraged to track your progress by noting down how long it takes to do a WOD or how many reps of an exercise you manage in the specific time, which is a great motivator.Get started…There are currently more than 70 CrossFit boxes across the UK. To find your nearest, visit map.crossfit.com. You can try the workout by logging on to crossfit.com where you’ll find every WOD for the past ten years.Try one - or all - of these CrossFit circuitsTime yourself doing the circuits and monitor your progress. Maintain correct form at all times- don’t let the intensity ruin your form.20 burpees15 reps/12 reps/ 9 reps of: Squats, Press-ups, Sit-upsFinish with another 20 burpeesRun 1 mile, Row 2K, Run 1 mileRun 800m50 back extensions50 sit-upsRepeat 3 times21 reps/ 15 reps/ 9 reps of: Plank walkouts, Press-ups, Sit-ups, SquatsDo 250m row between each roundFor more fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

CrossFit: try it now!

Can an all-encompassing, time-saving, virtually free workout that can be done anywhere and at any time really exist? By our estimations CrossFit pretty much ticks all these boxes.   CrossFit was born in 2000, when American fitness expert Greg Glassman applied his work with police cadets to everyday fitness training. He realised the best way to get results was to combine elements of weight training with long and short periods of high-intensity aerobic efforts. There are now more than 3,400 dedicated CrossFit boxes (name given to these gyms) worldwide.What is CrossFit?Essentially, CrossFit is an intense strength and conditioning programme with cardio circuits thrown in. Reebok CrossFit trainer, Steve Bradshaw-Haydock believes CrossFit is the only workout you need because it covers cardio, combat, survival, resistance, plyometrics, bodyweight, and endurance exercises. One minute you’ll be doing heavy weight exercises and next you’ll be sprinting for 400m.Why should you do it?CrossFit has the ability to make you fitter and stronger, as well as boosting your endurance, stamina and speed. The high intensity of each exercise engages your fast twitch muscle fibres, increasing your muscle power and performance. Most CrossFitters do three consecutive days then have a rest day.Regardless of your fitness level, the CrossFit programme can be scaled to your ability. Motivation is one of the key elements of CrossFit. If you finish the WOD before the person next to you, you’re encouraged to rally round them as a team to motivate them through the workout. Plus, you’re encouraged to track your progress by noting down how long it takes to do a WOD or how many reps of an exercise you manage in the specific time, which is a great motivator.Get started…There are currently more than 70 CrossFit boxes across the UK. To find your nearest, visit map.crossfit.com. You can try the workout by logging on to crossfit.com where you’ll find every WOD for the past ten years.Try one - or all - of these CrossFit circuitsTime yourself doing the circuits and monitor your progress. Maintain correct form at all times- don’t let the intensity ruin your form.20 burpees15 reps/12 reps/ 9 reps of: Squats, Press-ups, Sit-upsFinish with another 20 burpeesRun 1 mile, Row 2K, Run 1 mileRun 800m50 back extensions50 sit-upsRepeat 3 times21 reps/ 15 reps/ 9 reps of: Plank walkouts, Press-ups, Sit-ups, SquatsDo 250m row between each roundFor more fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Action Movies Make You Eat More, New Study Suggests

01 September 2014

New study links action movies and eating more.Are thrillers making us fat?One thing's for certain -- new research shows that the snack bowl sees a lot more action when TV viewers watch action movies than when they watch other kinds of programming.For a study just published in the Journal of the American Medical Association: Internal Medicine, researchers at Cornell University had 94 undergraduates munch on M&Ms, cookies, carrots, and grapes while watching 20 minutes of TV. One-third of the students watched the Michael Bay thriller "The Island," one-third watched the talk show "Charlie Rose", and one-third third watched "The Island" without sound.The students who watched "The Island" ate 98 percent more than did those who watched the talk show, consuming 354 calories compared to 215 for the "Rose" watchers. Even those who watched "The Island" without sound still ate substantially more calories (314) than those who watched Charlie Rose.What explains the different snacking patterns?"More stimulating programs that are fast paced, include many camera cuts, really draw you in and distract you from what you are eating," Dr. Aner Tal, a researcher at the university's Food and Brand Lab and the study's lead author, said in a written statement. "They can make you eat more because you're paying less attention to how much you are putting in your mouth."To avoid over-indulging on junk during that chase scene, the researchers recommend having healthy snacks more readily available.Of course, action movies aren't the only weight-gain enablers. Previous studies showed that cooking shows seem to attract more unhealthy eating than nature programs. And other research suggests that merely watching good television increases the appetite.Seems we can't win the weight battle while watching the tube, does it?

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8 Lessons We Learned From Our First Jobs

31 August 2014

SPECIAL FROM Next AvenueBy Liza Kaufman-HoganWhat was your first job? Serving fast food, delivering newspapers, cleaning hotel rooms, picking tobacco?Whatever your answer, chances are you worked hard for little pay and wouldn’t trade the experience for all the better jobs you've had since.In honor of Labor Day, we asked Next Avenue readers to share what they learned the first time they earned a paycheck.As you might expect from a website focused on mature Americans, some of our first jobs scarcely exist anymore, like car hop, switchboard operator and pinsetter for a bowling alley. A few readers picked crops in hot fields and many more started in bottom-rung, office jobs or grueling fast food service. Whether the jobs were old or new, back-breaking or boring, many of the lessons learned were the same.:1. A bad first job can focus your career goals.Several readers learned pretty quickly from their first jobs that they wanted to do something else.Tom Meade’s first job was picking tobacco in the Connecticut River Valley. “I was 14 and lasted a day. It was scorching hot, and the bosses were terribly mean. The next day, I applied for a job in the meat department of a grocery store. I got it and spent as much time as possible in the walk-in cooler that summer.”Glenda Beaumont of Little Rock, Ark., started work at a factory out of high school. “My parents had similar jobs for their careers and thought I was pretty much set for life if I would hang in there. However, I had seen their exhaustion and boredom and knew there had to be something better.“Working at the factory opened my eyes as to what my life would probably be like if I did not continue my education. By fall, I had made the decision to return to school, and I am grateful for that first job,” Beaumont wrote. “It has made the difference in having a job which I felt at the time was mind numbing, and having a job where I made the call on how I would spend my time daily."Don C. of Minneapolis, Minn. started out setting pins in a bowling alley as a teen. "It taught me a) that it feels good to get really proficient at your job, and b) to never take another boring, tightly repetitive job that could go on seemingly endlessly."2. Start working early.Joseph McManus, of North Andover, Mass. started work in 1957 at 10-years-old delivering newspapers before and after school. “I recommend you go to work as early in life as possible in order to encounter the feedback from boss and client expectations, experience the rigors of a full schedule and the rewards of realizing early in life that you can earn your way," he said.3. Low pay is better than no pay.Some jobs our readers held first paid almost nothing, like $1 per hour for cleaning a school after hours, $1.25 per hour for typing reports or a whopping $1.89 per hour for a nurse starting out in a pediatric hospital unit. Lucy C., the car hop, made just 35 cents an hour plus tips. (We hope they were generous for all that running back and forth.)“I thought I was making good money," wrote Sue W. of San Mateo, Calif., recalling her first job as a maid cleaning hotel rooms for $2.94 per hour with added perks. “If you worked a full day, you could grab a meal from the hotel kitchen.”Low pay was a lesson in itself for readers like Terri Traudt, 55, of Minneapolis, Minn. “My first paying job was taking tickets at a movie theatre for $2 per hour. It taught me the virtues of responsibility and budgeting. If I wanted to buy a $10 pair of jeans I would think 'Wow — I'd have to work five hours for those jeans!'”4. No job is too menial.Several readers started with some tough jobs in fields that are under-appreciated and often underpaid. The experience of working in these jobs stayed with some readers and affected them many years later.“My first job was cleaning (after school) at the Catholic school I attended. I was in 7th grade and got $1 an hour,” wrote Carter Drossel, 57, of Plymouth, Wisc. “It taught me not to be ashamed of any kind of work. As it happened, 35 years later I would have to take a job at a convenience store to make ends meet."Louise Jackson, 77, wrote about picking cotton in a neighbor’s field as her first job. “My father was not a farmer but he insisted that my brother and I learn to work with our hands,” she wrote, explaining that her father told them, “‘We expect you will be professionals … but we never want you to forget how hard people have to work to put bread on your table and clothes on your backs.’”Jackson added: “It was hard, hot, backbreaking work, but I stayed with it and, in the process, learned to be friends with all sorts of people, many of whom would be doing this kind of work all their lives.”Marci Tyrol’s first job was bagging groceries and later working as cashier. “We should all, at some point in our lives, take a job serving the public to learn that you should always treat cashiers, waitresses, ticket agents, etc. as you would want to be treated.“Never lose an opportunity to try something new," she advises, “You never know where the path will lead you. See each job, no matter how humble, as a learning experience!”5. Dress appropriately.Several readers said it was important to follow the dress code at work, but Judi Linville of St. Louis, Mo., was especially glad that she wore tennis shoes instead of flip flops to her first job — caring for her 9-year-old cousin one summer when she was 14. When he and a friend ran away and hid in the treehouse she was able to find him.“They didn't think a girl could do that,” she wrote. “Maybe that is why equal pay for equal work still resonates with me."6. Work is what you make of it.First jobs are often the ones no one else wants. That was certainly the case for Vicki Gehlert of Port St. Lucie, Fla. who started out at age 12 mucking horse stalls for riding privileges.Despite the dirty work, she loved “the camaraderie of similar minds, the smell of the barn (and) doing something tangible. Forty-four years later, I have shoveled manure in all sorts of jobs, just not the literal kind." She advises first-timers to "be yourself, enjoy your similarities and your differences amongst your work peers, ask and learn from each other. Every job has its manure, but it is all what you make of it. “7. Don’t date the boss (or if you do, find another job).In a plot line straight out of Mad Men, Christine Osbourne described her first job as a typist in the creative department of an advertising agency. “I thought that eventually, I wanted to become a copywriter. However, I caught the eye of the agency president and we began dating,” says Osbourne.The experience taught her this: "If you are a typist and start dating the president of the company, you will not be taken seriously as a professional until you move on to the next agency.”8. Do what you love.Harold Sharlin, 89, of Washington, D.C., has worked longer than most. He shows us that you have time to get it right, and if you don't like what you are doing at first, try something else.“Your job should be one of the most satisfying things in your life. If it is not, change it," says Sharlin. "I had three jobs after I graduated college and since none of them were satisfying, I changed one more time. The fourth choice was teaching and I spent 25 years in a rewarding and fulfilling job."Read more from Next Avenue:5 pitfalls of starting a business in retirementTransforming life as we ageHow brain exercises help the body

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‘Seven Sisters’ Star Cluster Distance Revealed In Most Accurate Measurement Yet

31 August 2014

Super-bright galaxies powered by black holes have helped astronomers come up with the most accurate distance yet to the iconic Pleiades star cluster.The measurement, which used quasars as bright and consistent relative-distance markers, charted the famous "Seven Sisters" star cluster at 136.2 parsecs, or 444 light-years, away from Earth.Lead researcher Carl Melis first took on the project five years ago while still in graduate school at the University of California, Los Angeles, after meeting with John Stauffer (a co-author on the paper). Melis recalled being astounded to learn there was a dispute over how far away the Pleiades are from Earth. [Planets Sneak Up on Pleiades Star Cluster (Video)]"Here's this canonical cluster — everyone knows the Pleiades, even the layperson — and we don't even know how far away it is," Melis, who is now an astrophysicist at the University of California, San Diego, told Space.com.Visual vs. radio measurementsWhen astronomers estimate stellar distances for objects that are relatively close to Earth, they use a method called parallax. Simply speaking, measurements of a star's position relative to other stars are taken when Earth is at either side of its yearlong orbit. By measuring the change in position, astronomers can estimate the distance by simple geometry.Scientists have known of this technique since the 1800s, but it has limitations. The biggest one is that other stars also move, which makes it difficult to come up with precise measurements.So, instead of relying on this method, Melis' team used radio measurements to perform the work, which opened up a more reliable distance beacon: quasars, amazingly bright galactic cores powered by supermassive black holes. Quasars, which shine clearly in the spectrum of radio waves, are extremely far away — so far away that their relative motion hasn't yet been measured, Melis said."The beauty of this technique, as I watch my star and make measurements, is any change is entirely due to my star. The quasar just sits there. That's the difference between optical and radio techniques," Melis said.The researchers used the Very Long Baseline Array, a network of 10 telescopes spread thousands of miles apart here on Earth, and several other radio dishes to perform the measurements. For two years, once a week, a distance measurement was taken of four Pleiades star systems, and five stars.Along the way, researchers made a discovery: Two of those stars are a binary system, something that was suspected but had not been verified. Measurements made at the Keck Observatory in Hawaii confirmed the binary, Melis said.Astronomers use a technique called parallax to precisely measure to distance to stars in the sky.Resolving a controversy?Melis said his team's work resolves a decades-long controversy concerning just how far away the Pleiades are. Conventional parallax pegged the distance at 133.5 parsecs, or 435 light-years, while Europe's Hipparcos satellite returned a result of 120.2 parsecs (392 light-years).Hipparcos still measured stars relative to other stars, but the sheer number of stars it used far eclipsed other measurements, Melis said. The satellite modeled the movements of about 120,000 stars, and in most cases, is considered highly accurate. Other measurements tend to use only up to 1,000 stars, he said."Hipparcos has been a huge success and revolutionized our understanding of stellar astrophysics, but apparently something went wrong [with this measurement], which is unfortunate," Melis said.While he acknowledged other researchers may have their own ideas about his team's accuracy, Melis said the radio technique has been used before. Different astrophysicists have employed the method for measurements to objects such as the Orion Nebula cluster, the Taurus star-forming region and high-mass star-forming regions throughout the Milky Way.Melis added that four more star distance measurements for the Pleiades will be incorporated into another research paper he is working on, planned for later this year. In some cases, astronomers have managed to track orbital motion of the stars, which could yield more-accurate mass measurements of the stars themselves, he added.Follow Elizabeth Howell @howellspace, or Space.com @Spacedotcom. We're also on Facebook and Google+. Original article on Space.com.Star Quiz: Test Your Stellar Smarts Stunning Photos of Our Milky Way Galaxy (Gallery) Most Powerful Quasar Discovered | Video Copyright 2014 SPACE.com, a TechMediaNetwork company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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Surreal Photos Of Feminine Bodies Expose The Many Roles Women Play (NSFW)

30 August 2014

Marjorie Salvaterra's images are immediately cinematic. The surreal, black-and-white photos would seem at home in the universe of "Une Femme Mariée," Jean-Luc Godard's 1964 French drama. Mix in a heavy dose of expressive absurdity à la artists-turned-filmmakers Salvador Dali and Man Ray, and Salvaterra's frames could function as stills from a visually stunning, if not entirely fictional movie.The JanesThe series, "Her," channels this sentiment perfectly. Nude women with impressive curls lay face down in the grass, their black heels puncturing the view. Faceless figures and theatrically coiffed characters wear everything from straight jackets to nothing at all, staring defiantly into the camera in one photograph while hiding their faces behind dark umbrellas in another.The scenes, despite their bizarre subject matter, manage to transform alien women in deliberately chosen landscapes into eerily familiar narratives. Coupled with the series' statement, themes drop into focus. Fear of abandonment, fear of failure, fear of living an unfulfilled life juxtapose feelings of pride -- in the ability to balance, press on and yearn for more. I am a decent woman. A pretty good wife -- with a great therapist, otherwise I would’ve screwed this one up way too many times. A mother -- I think this one I do best except between the hours of 6:15 and 7:30 p.m. and certain whole days at a time. A daughter -- I was a pretty terrible daughter growing up. I’m starting to get the hang of it now that I’m a parent. A good sister. And lastly a friend. To some, the best and to others, impossibly guarded. HimSalvaterra notes the influence of Italian cinema on her works -- others have compared her aesthetic to that of Federico Fellini. She explains further in her statement that the series confronts the "psychology of her age and her gender... through surreal interpretations and exaggerated gestures." Though the surreal is often front and center in the images, the poses and configurations confirm sentiments of womanhood that are universal."I’m forty three years-old and I’m trying to grow as a person but so is my skin," the artist writes. "I’m not that interested in holding onto my youth. My life is far greater now. But letting go isn’t as easy as it sounds. Some days I don’t recognize this person who looks back at me in the mirror. She is older, has responsibilities. She has had to learn that sometimes God has a bigger plan for her life than she does. On the outside, she strives for peace but inside there is a turbulence of holding on too tightly to all the things that have finally brought peace and true joy." Eye Unraveled Faith Her In Bloom Her Last Supper Letting Go Of The Way You Think Things Ought To Be When The Universe Has A Bigger Plan The Weight Of Air The Weight Of Water The Weight Of Waves United We Stand

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5 Muscle-Building Tips To Eliminate Training Plateaus

29 August 2014

Resistance training is awesome when you're killing it in the gym and your hard work is consistently rewarded with improvements in the mirror. However, after training for a while, you'll inevitably run smack-dab into a two-headed beast of a plateau, where your results founder and flat-line.As your results slow down, your motivation wanes. You might begin skipping workouts, thus making your physique and strength suffer. In order to keep the positive strength and size gains coming, you have to reinvent the way you train once you've hit a stalling point. And trust me, these adjustments must be made consistently throughout your training career, ad infinitum.Meet the Muscle MilitiaRonnie MiloOccupation:Sales rep, TwinlabAthletic Goal:Competitive bodybuilderFavorite Supp: MVP Fuel"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 injuryFavorite Supp: Test Fuel"My goal is to compete in powerlifting again."Chris ThompsonOccupation: VP of Sports Nutrition, TwinlabAthletic Goal:Ripped physiqueFavorite Supp: DIET FUEL Pro-Series"I just want to be as strong, hard, and lean as I can be."Thankfully, Twinlab's Muscle Militia captains are all too familiar with overcoming training plateaus. Powerlifter Jason Wheat, pro bodybuilder Ronnie Milo, and physique-minded executive Chris Thompson know what it takes to get you moving toward progress again. They've shared their five best tips to help get you back on the road to gains-ville. 1 Do Dropsets If you think you've approached failure with the weight you've been pushing, Thompson wants you to move down in weight and keep going."Try doing 20 overhead presses with the heaviest pair of dumbbells you can handle. Then drop 5 pounds and do 20 more reps," he says. "Then drop 5 more pounds and keep going. As the weight comes down, you struggle your ass off, putting every little bit of what you have into that lift."Every time you hit your limit, you drop the weight and keep lifting until you're dying just to lift a pair of little purple dumbbells. The beauty of dropsets is that, because you're using lighter weights as you get deeper into an exercise, you can push yourself to failure with perfect form, safely."With dropsets, you'll also get a massive pump, the term that describes your muscle tissue becoming engorged with nutrient-filled blood. Dropsets also coerce you to put forth every last bit of effort you can muster."When I'm lifting heavy weights, sometimes I feel like I have a little bit left in the tank at the end of a set, so I'll do dropsets to totally destroy that muscle group," says Wheat. "Then I feel like I've truly exhausted myself and done everything I can to grow."You can safely use dropsets with any dumbbell, kettlebell, or machine exercise. They can be used on barbell lifts, but that's best done with a partner. Your only limitation? The amount of equipment you can hoard at the gym at any one time.If you think you've approached failure with the weight you've been pushing, Thompson wants you to move down in weight and keep going. 2 Make Your Sets Super If you do a traditional body-part training split, consider incorporating supersets into your workouts. A superset involves pairing two movements that typically work opposing muscle chains—bench presses paired with bent-over rows, or deadlifts paired with squats, for example—and finishing one set of each exercise in succession to complete one superset."The one thing we're all after in the gym is that massive pump," says Milo. "Whether you're 115 pounds or a totally jacked 200-pound dude, finishing a superset will give you a pump that makes you feel like Hercules.When you do supersets, you feel like you did your job at the gym. You don't want that pump to leave; you want to accent it. "Supersets make you look as big as possible," adds Milo. "I like to pair biceps and triceps exercises, quad and ham exercises, or shoulders and chest at the end of my workouts to get that last little bit out of my muscles."Ride that pump, my friend."The one thing we're all after in the gym is that massive pump," says Milo. 3 Add Rest To Gain Strength I'm not telling you to wait around and do nothing; I'm merely suggesting you try adding a rest-pause into your lift. At the mid-point of a lift, stop and rest (pause) for a predetermined duration—three breaths, 10-15 seconds, or any safe variant—and then finish the movement for as many reps as possible. This slight pause eliminates all the momentum that would otherwise help your lift. It can make light weights seem heavy and heavy weights feel downright oppressive."You can use this with any exercise," says Wheat. "If you want to give it a try with any lift where you're under the bar, like the squat or bench press, have buddies spot you. For the squat, you'd lower yourself under control, pause, then explode back up."You can use the same technique on a deadlift by exaggerating the pause at the bottom of the deadlift—the spot where many people "cheat" on the rebound of bumper plates."When you use the rest-pause method, you transform any exercise into a higher-level test," says Wheat. Try it and you'll know what he means soon enough. 4 Sometimes Bodyweight Is Best When you're in hot pursuit of moving ever greater mountains of iron, it can be easy to forget that using your own body weight is an option. When was the last time you did a push-up or pull-up? If the answer is longer than a week, it's time to get reacquainted with these gym-class classics and their many variations."The hanging leg raise might look like an exercise that just targets the rectus abdominis, but it really hits your whole body when you complete it with strict form," explains Thompson. "Yes, it definitely lights up your abs, but it hits your lats, your arms, your hip flexors, your glutes, and even your shoulders."You'll get similar total-body benefits from push-ups and pull-ups. "They recruit literally every muscle fiber in your entire body, and put you under huge muscular tension for significant periods of time over the course of a set," he adds.Keep that in mind the next time you can't find access to a gym! 5 Blast Your Workouts With Circuits You rarely get more for less in life or training, but circuit training provides a double-barreled shotgun blast to your fat stores. It's Thompson's secret to achieving his beach-ready physique. He uses a supercharged Muscle Militia circuit that works each body part to exhaustion."The number one complaint people have about working out is that they don't have time to go to the gym," Thompson says. "Circuit training eliminates that excuse. If you'd told me 10 years ago that circuit training would get me in the best shape of my life, I wouldn't have believed you. But it's shocking how well it works. I've been training for almost 30 years, and this is the absolute most time-efficient way to get maximal results."To get a taste of what circuit training can do for you, take a page out of Wheat's playbook: "Any time you want to cut weight, cut all rest sets to 30 seconds. That way you're getting a cardio workout and strength workout at the same time."Recommended For YouTwinlab 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!Eat, Lift, Grow: 4 Rules To Help Build A Performance Machine Elite strength athletes and amateurs alike know that their training will only go as far as the food that fuels it. Build your nutritional strategy around these four rules and you can't fail!About The AuthorAndrew VontzAndrew Vontz is a journalist, content strategist, NASM-CPT, TRX Qualified trainer and cycling coach. His work has appeared in Rolling Stone, and more.View All Articles By This Author

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LaRon Landry's Workouts And Favorite Exercises

29 August 2014

Vital StatsName: LaRon LandryHeight: 6'0"Weight: 225 poundsAge: 29Position: Safety, Indianapolis ColtsLaRon Landry plays safety in the National Football League. Wrap your mind around that challenge: Landry is the last line of defense to halt the advances of some of the greatest athletes on the planet. He works in a field that requires immense strength and speed, but also power and endurance.This former LSU standout also carries a serious pair of arms! Try a Google search and your jaw may drop. This veteran just spent seven seasons in NFL weight rooms, pumping iron professionally. He looks great, but Landry is definitely not all show and no go.Now in his second season at free safety for the Indianapolis Colts, the MusclePharm-sponsored athlete plays with one of the most impressive physiques in all of pro football. He carries 225 pounds of muscle on his chiseled athletic frame.To carry that muscle year-round and always stay game-ready, Landry puts significant time in the gym. You don't make 570 tackles in the NFL without a certain level of strength and toughness, and you don't forge strength and toughness without ample time under the iron.If you want to lift like Landry, check out a few of his favorite exercises and workouts below. You want a pro body? You're going to have to lift like a pro.LARON LANDRY'S 3 FAVORITE EXERCISESExercise 1 A quick look at Landry's upper body is all the proof anyone needs to see that the pause bench press has translated into some amazing results.The power clean and press is a staple lift in football training. It's a regular part of Landry's training plan and a definite go-to during the off-season. The mix of speed, power, and explosion required to perform the movement successfully readies anyone for the challenges of the pro game."Speed, power, and explosion" is also the perfect description of Landry's fierce playing style. "This movement helps me a lot with explosion," Landry says. "With my aggressive style of play, this [exercise] is the key in my routine."Exercise 2 A quick look at Landry's upper body is all the proof anyone needs to see that the pause bench press has translated into some amazing results. The movement helped him produce a huge chest and arms, but it also plays a part in his performance on the field. Remember, his job is to catch opponents and force them to the ground.The added pause makes a big difference when added to a standard bench press. It helps build the explosiveness Landry needs to shed blockers, hand-fight with physical receivers, or drive a running back into the turf.Landry's power on the pause bench press impresses observers. He blows through reps like a gridiron god. "This builds a crazy amount of power for me," Landry says. "I keep my reps low, but my weight is well over 315 pounds."Exercise 3 There's no such thing as a powerful physique without a pair of powerful arms. Landry has some of the most impressive arms in football. It's a body part that has drawn attention for years.Landry revealed his go-to for big biceps: the single-arm hammer curl. It's a hidden gem under the massive-arms mountain. The single-arm hammer curl is a great way to add strength and thickness to the biceps as well as the forearms, and that strength is essential on the football field when it comes to wrapping up tackles."I really like the way this exercise builds the biceps," Landry says. "It has always worked well with me, and I do reps with 80-pound dumbbells." Most people may not be able to use that much, but this lift is a great addition to any LaRon-themed arm workout.There's no such thing as a powerful physique without a pair of powerful arms.LANDRY'S FAVORITE WORKOUTSLeg AnnihilationThis brutal leg session is centered on the leg press. The total volume adds up to 140 leg-press reps, and the only rest you get is when you get up to add more plates. This leg-press blowout delivers a mind-blowing pump. Landry credits it with building the mental toughness and endurance he needs for 60 minutes every Sunday."This [workout] builds the strength and the stamina I need to be fresh throughout all four quarters of a rigorous NFL game," he says.After the leg press annihilation, the workout finishes with a 5-set, 15-rep superset of the leg extension and leg curl. It sends your legs into official Jell-O mode.A 10-minute bike requirement puts the finishing touches on this brutal leg day, which, thanks to Landry, is also NFL-toughness approved.Example Leg Annihilation WorkoutAfter a quick warm-up, load a leg press sled with one or two 45-pound plates per side to begin this workout. Add either a 25- or 45-pound weight to each side between sets. The only rest period is loading the weights. Leg Press2 plates per side, 20 repsAdd a 25- or 45-lb. plate per side 3 plates per side, 30 reps Add a 25- or 45-lb. plate per side4 plates per side, 40 repsAdd a 25- or 45-lb. plate per side5 plates per side, 50 reps Superset Leg Extensions5 sets of 15 reps Seated Leg Curl5 sets of 15 reps   Bicycling, Stationary10 minutes The 28 MethodThe 28 Method was designed by MusclePharm Co-Founder Cory Gregory and is one of Landry's favorite intensity techniques. It takes the standard 21-reps method and adds a unique and effective twist.28 Method7 normal reps 7 slow reps 7 half reps at the bottom 7 half reps at the top The 28 Method delivers a pump in a major way, but Landry has his own twist. "I do this [technique] for each body part," he says. "I love the burn this gives me and sometimes I'll even add another seven regular reps at the end just to make my muscles mad!"In Landry's world, the 28 Method often becomes the 35 Method, which will blow up any body part like a balloon. It's hard to argue with Landry's results—both in the weight room and on the field.Try these 28-Method workouts! Triset Barbell Curl4 sets of 28 Method Triceps Pushdown4 sets of 28 Method Standing Biceps Cable Curl4 sets of 15 reps Triset Reverse Barbell Curl4 sets of 28 Method Bench Dips4 sets of 28 Method Speed Band Pushdown4 sets of 30 reps Giant Set Double-Arm Incline Dumbbell Curl4 sets of 28 Method Skull Crusher4 sets of 28 Method Triceps Pushdown - Rope Attachment4 sets of 15 regular reps Wrist Curl4 sets of 20 reps   Hyperextensions (Back Extensions)5 sets of 40 reps Standing Military Press3 sets of 28 Method Side Lateral Raise3 sets of 28 Method Upright Barbell Row3 sets of 28 Method Barbell Shrug3 sets of 28 Method Face Pull3 sets of 28 Method Rear Delt Fly3 sets of 28 Method Barbell Squat4 sets of 28 Method Barbell Lunge4 sets of 28 Method Seated Leg Curl4 sets of 28 Method Leg Extensions4 sets of 28 Method Standing Calf Raises4 sets of 28 Method Seated Calf Raise4 sets of 28 Method Recommended For YouArm Workouts: 8 Amazing Biceps Exercises Most guys want pipes that would make C.T. Fletcher curse in approval, but building them takes more than just curling the same pair of dumbbells over and over. Here are 8 moves to raise your biceps game!Armed Warfare: CT Fletcher's Arms Workout CT Fletcher knows a thing or fifty about building monstrous biceps and triceps. Think you can hang? Get ready to command your muscles to grow!Arms Exercises: 8 Amazing Triceps Moves If your triceps aren't growing like you want them to, it's time to throw in some new moves. Here are eight of my favorite triceps exercises. Add them to your workout and watch your horseshoes grow!About 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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Jay Cutler Workout: How Jay Cutler Trains Chest And Calves

29 August 2014

Recently, four-time Mr. Olympia Jay Cutler dropped by Bodybuilding.com headquarters. Although he took an immense number of photos with fans and surprised callers in our customer service department, his visit wasn't all fun and games. Jay actually came to teach—not in a training room, but in the gym.Bodybuilding.com athlete Kizzito Ejam was lucky enough to be Jay's sole student for the day. Cutler took Ejam through the first workout of his mass-building Living Large Trainer, where Kizzito was given a one-on-one lesson about the best techniques for training chest and calves.We filmed the entire workout so you could benefit from Jay's incredible knowledge.Cutler and Kizzito Train Chest and AbsWatch The Video - 23:55You don't have to be preparing for a bodybuilding show to incorporate Jay's techniques and workouts into your regimen.Jay wants you to create your own legacy, no matter your fitness goals. Learn from the master to build your best self.Living Large Day One WorkoutLiving Large: Jay Cutler's 8-Week Mass-Building Trainer, Day One Day one of the Jay Cutler Living Large mass trainer begins with chest. Today, we're promoting growth with heavy sets of 10 reps. It's bodybuilding 101!Exercise 1 Warm-up sets: 2 sets of 12-15 repsWorking sets: 3 sets of 10 reps45-60 seconds rest between setsIncline Bench PressElbow position is crucial with pressing movements. "You don't want to push with your shoulders and triceps," says Cutler. "You want to push with your chest, so move your elbows a little inward. If your elbows are out, you'll use your shoulders and triceps to move the bar. Your chest should be the highest point on your body. Push the bar upward and feel your pecs contracting.""I see a lot of people in the gym who are pressing over and over and just doing the work with their triceps," Cutler adds. "That's why you see a lot of underdeveloped chests."Exercise 2 Working sets: 3 sets of 10 reps45-60 seconds rest between setsFlat Bench PressThe bench press is the meat and potatoes exercise for the chest. But, you have to do it correctly to get the best results."Focus on contraction," Cutler says. "You see a lot of people in the gym doing cheat reps and bouncing the bar off their chests because they're using more weight than they can handle. I'm a bodybuilder. I'm not focused on how much weight I'm using. I want to feel that burn. Keep your chest up and contract your pecs."Although bodybuilders aren't exclusively focused on hitting a massive one-rep max, Jay has some advice if you're stuck and can't seem to improve: "Train lighter for a couple of weeks and then go back to a max-effort workout. You'll probably be better. If you're constantly training heavy, you're just exhausting yourself.""Everyone's mind is stuck on how much weight he can hit. That's not what is important."Exercise 3 3 sets of 10 reps45-60 seconds rest between sets"As you probably know, the chest gets engorged with blood from pressing movements," says Cutler. "Now we're going to stretch it out to engage more muscle fibers and get more blood and nutrients into the area."Jay's advice about selecting weight is consistent throughout his workout. "Everyone's mind is stuck on how much weight he can hit. That's not what is important. It's all about the contraction and how to get blood into the area. If you use too much weight, you can't get the arms out very far to stretch out the chest.""Don't try to get more reps than you can do by yourself, even if your partner is yelling at you. If you get to the point where your partner is doing all of the work, you're done," Jay says.Exercise 4 3 sets of 10 reps45-60 seconds rest between setsDips - Chest Version"This movement was a staple for a lot of my Olympia training," Cutler says. "It creates that nice, round look. The key to doing this exercise well is keeping your legs back and leaning your chest forward. You're not trying to lock out the triceps; you're trying to lock out the chest. That's why the lean is really important. If you lean back, it's hard to lock the chest, but if you're forward, the chest will lock before the triceps."When it comes to weighted dips, Cutler didn't need to add any extra iron. "Because I weighed 300 pounds, I usually only used my body weight," he says. "If you're heavy enough, bodyweight dips are fine." Focus on the contraction in your pecs and getting all 10 reps. Don't worry about strapping on a dip belt or weighted vest.Exercise 5 3 sets of 10 reps45-60 seconds rest between setsStraight-Arm Dumbbell Pullover"We've pumped a lot of blood into the chest, now we want to stretch it out" says Cutler. "This movement is like the fly: You'll stretch, contract, stretch, contract. I like this movement because it will stretch out the ribcage, which is really important on those side poses.""I don't see as many people doing these," he adds. "In Vegas, there are a lot of young guys in my gym. I never see any of them doing this exercise. It's a shame because it's effective."Exercise 6 3 sets of 10 reps45-60 seconds rest between setsSmith Machine Calf Raise"The most common question I get is, 'How do I get my calves bigger?'" Cutler says. "I try to tell everyone to train them like every other body part. I trained my calves once per week, usually on chest day. I mainly stuck to standing and seated calf raises with heavy weights."My theory is that, because you walk around on your calves all day, you're already doing a lot of reps with light weight. Why would I go into the gym and do the exact same thing? So, I did heavy weight and got those full contractions."If your gym lacks equipment, Cutler reminds you to improvise. "There isn't always a standing calf raise machine available, so you can make your own," he suggests. "Use a Smith machine and put some plates down so your heels have something to drop off of. It's just as good as doing a calf raise in a machine.""I don't pause too much when I do these," adds Cutler. "Keep your momentum and keep a slight bend in your knees."Exercise 7 3 sets of 10 reps45-60 seconds rest between setsSeated Calf RaiseFor the final exercise of day one of Living Large, Jay prescribes a seated calf raise. "Sometimes it's good to hold it at the top for a second," he notes. "You don't have to hold the contraction any longer than that."If you're completely gassed by this point, try another of Cutler's favorite techniques: rest-pause sets. "When I get tired, I like to do rest-pause," says Cutler. You're going to push to a certain rep range, then you'll get to a point where you're only going backwards. When that happens, pause, let your mind rethink, and then restart your repetitions."Grow Like a ProFor more of Jay Cutler's workouts and pro tips, check out the entire Living Large program. Drop your questions, favorite tips, and call-outs in the comments section below!Recommended For YouLiving Large: Jay Cutler's 8-Week Mass-Building Trainer This is your chance to lift, eat, and live like a legend. It's a master class in building badass mass. Step into the life of Jay Cutler and build your best body.Jay Cutler: Big Lessons In his long and illustrious bodybuilding career Jay Cutler has seen and done it all. The four-time Mr. Olympia gives us a frank assessment of what got him here and what lies ahead.Q&A With Jay: Cutler's Best Chest Workout Techniques Want to build a chest to challenge some of the best? Take a few pointers from Jay Cutler's old-school, tried-and-true training style discussed in this exclusive interview!About 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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11 Training Hacks You Have To Try

29 August 2014

It's no secret that doing the same workouts with the same internal variables over and over again won't lead to muscle growth. But you don't need to completely abandon your routine every time you need a change. Instead, implement one or more of these 11 simple hacks to kick your results back into overdrive! 1 Do Your Monday Workout on Sunday I hate to ruin your love affair with pro football, but unless you enjoy standing in lines reminiscent of your childhood trip to Disneyland, Monday is absolutely the worst day to be in the gym—especially if you're planning to train your chest. Ironically, if you were to hit that same athletic club a mere 24 hours earlier, you'd find it practically empty. I've come to find the most serious lifters at my gym are there on Sundays to skip the crowds. In fact, maybe I shouldn't even have shared this tip... 2 Bust Out Your Cardio Between Sets We know you're popular: You've got friends to text, selfies to post, and conversations to catch up on with your crew at the gym. None of this changes the fact that you've still got a cardio session waiting for you at the end of your workout. Why not get your cardio done alongside your lifting so you can get back to life faster?Instead of sitting your butt on a bench between sets, you can speed things up, get your heart going, and burn calories at the same time. Active rest (doing a mild cardio activity between sets) will help you get a more productive workout and cut your time in the gym substantially. Try jumping rope, doing step-ups, or hitting box jumps for 45-60 seconds between weight-training sets. Just make sure you pace yourself."Adding a fast-paced, active-rest workout once or twice a week will do two things," says David Sandler, CSCS*D, Director of Science and Education for iSatori. "First, your athletic ability will improve as balance, core strength, footwork, and muscle endurance improve within only a few weeks. Second, you'll increase your work capacity and burn more calories in less time. The downside is that you'll sacrifice some strength, but you'll lean out faster and get a better overall pump."Active rest (doing a mild cardio activity between sets) will help you get a more productive workout and cut your time in the gym substantially. 3 Add Weight To The Bar With Smaller Plates Working out with a partner has some huge advantages. But creating a partner-friendly workout means finding convenient ways to load and unload weights, says Sandler. Nothing feels more like wasted effort than continually having to make 45-pound weight changes. By using the smaller plates—5s, 10s, 25s, even 35s—you can more easily make weight changes, saving time and effort. Bonus: If you do dropsets, you can simply pull off the right amount of weight without having to take off one of the big wheels and replace it with a smaller plate. 4 Train Your Internal Alarm To Go Off At 10 Reps "If you're in fact going for 10 reps, you should barely be able to squeak out a 10th rep," says Sandler.Too many lifters—at least the ones who never make any progress—come to the gym and choose weights they can lift for 10 reps, rest, and repeat. The problem with this approach is that the body has already grown accustomed to the load, and no further adaptation is taking place. You can literally train like this for years and never see progress.Instead of hitting the usual 10 reps after your warm-up sets, choose challenging weights you can do for 6-8 reps—especially early in your workout, when your energy levels are high—and then employ sets of 8-10 later in your training session."If you're in fact going for 10 reps, you should barely be able to squeak out a 10th rep," says Sandler. "When you can hit 10 reps without cheating or help, then it's time to add a small plate to each side of the bar."If you find that you're taking every set to 10 reps, your internal alarm should go off. As soon as you hear yourself say the number 10, automatically add a plate to increase the overload. Don't get lazy and work out on autopilot.This tip applies mainly to multijoint movements, especially for individuals looking to increase their size and strength. 5 Do The 10-Minute Arm Workout For The Pump Of Your Life Try this workout once and I promise you'll swear by it. Let's say you're doing chest and triceps. Do your chest workout as usual, consisting of lots of heavy presses. Rather than doing your normal triceps routine afterward—they've already been hit hard with all those multijoint moves—choose a single exercise like a rope press-down or rope overhead extension and do it for 10 minutes straight.Here's the plan: Choose a weight you can lift for just 10-12 reps. Do your set, but then rest for only 20 seconds—no more—between sets. Fatigue will build up quickly as your arms are unable to completely recover. When you can't complete 8 reps, drop the weight by one plate on the stack.The next set will be slightly easier now, and you may be able to do 12 again. But by keeping rest periods to just 20 seconds, that lighter weight will soon feel heavy and you can drop the weight again.When done for 10 minutes, this simple combination of rest-pause and dropsets will deliver the best triceps pump you've ever had, and you'll feel sore for days afterward.Try the same technique with biceps for a killer arm pump after training your back.When done for 10 minutes, this simple combination of rest-pause and dropsets will deliver the best triceps pump you've ever had, and you'll feel sore for days afterward. 6 Invest In Straps For Extra Reps Oftentimes when training your back, your grip will give out before your lats. Never sacrifice your back for your hands. When your grip starts to fail, put on a pair of lifting straps and you'll be able to get an extra rep or two on each set, which translates into more muscle growth. Don't let your grip be your limiting factor on lat day. If you want to work on grip or forearm development, throw those on to the end of your biceps workout."When using straps, be sure to isolate your lats and let the straps do their job," says Sandler. "You don't need to use an overly firm grip with straps. Just press lightly on them, allowing your forearms to relax a little to send the focus of the movement toward your back."7.4Bodybuilding.com Neoprene Padded Lifting StrapsView Product9.6Schiek Padded Lifting StrapsView Product9.5Harbinger Cotton Lifting StrapsView Product* Ratings as of article's date of publication 7 Get In, Get It Done, Get Out If your workouts are taking two hours, work on increasing the intensity (and texting less between sets) by making each set heavier and harder.When is 60 minutes better than 120? When it's the length of your workout. Unless you wear a capital "S" on your shirt and leap tall buildings in a single bound, you probably can't sustain a high-intensity workout for long periods of time. You can, however, do a long workout with moderate intensity, but even that's suboptimal for big-time muscle gains. Powerlifters are known for longer workouts, but that's typically due to more warm-ups and substantially longer rest periods between sets.If your workouts are taking two hours, work on increasing the intensity (and texting less between sets) by making each set heavier and harder. Don't just add more sets and exercises; that only serves to lengthen your workout."Unless you're a powerlifter, a faster pace does two things," says Sandler. "First, it has been shown that shorter rest times and higher volume may improve your hormone activity, which means you'll likely build size at a quicker rate. And second, it's easier to stay focused for the duration of your session. Mental fatigue contributes to less-than-perfect focus and form, not to mention increased risk of injury."Successful bodybuilders get in and out of the gym fast—in 60-75 minutes, tops. But what they sacrifice in duration, they more than make up for with intensity. Plus, you'll save yourself an extra 45-60 minutes each day! 8 Learn To Keep Your Back Arched You can save your spine and properly target your working muscles by learning how to hold the arch in your back.Learning how to keep your lower back arched correctly when training is like learning how to ride a bike: It doesn't come naturally at first, and you're going to make mistakes along the way. But while falling off a bike may result in only a few scrapes, using bad form and rounding your back when training with heavy weights disrupts spinal alignment and can cause permanent damage. Disc herniation can happen when you don't protect your spine during lifting.You can save your spine and properly target your working muscles by learning how to hold the arch in your back. This is especially important for bent-over exercises like Romanian deadlifts, bent-over rows, and bent-over lateral raises."By having normal curvature—or even a slightly modified arch in your lower back—you'll also gain stability across the core," explains Sandler. "By breathing in on the negative and having your chest up, if you squeeze your abdominals in tight you'll increase your intra-abdominal pressure and actually provide much greater strength across your core. As an added benefit, contracting your ab muscles will actually help build them to a degree."To check your form, stand perpendicular (sideways) to the mirror (without weights), bend over about 45 degrees, stick your butt out, keep your chest big and open, and bend your knees slightly. Look sideways at the mirror and check your body position, ensuring you have a tight arch in your lower back—not a humpback that's rounded forward. You must practice this until you get it right, and few beginners naturally get the hang of it. 9 Don't Duplicate Nearly Identical Exercises You've probably heard that you want to hit a large muscle group with exercises from multiple angles over the course of your workout. Pay attention to bench angle and hand, foot, and body position so you're not repeating very similar movements. Incline, decline, and flat-bench presses work the pecs from multiple angles, but there are only small differences between flat-bench barbell, flat-bench dumbbell, and flat-bench machine presses."Angle training ensures that you hit every muscle fiber, especially in muscles that have multiple attachment points," says Sandler. "Performing a similar exercise with a different piece of equipment may help improve stabilizer muscle contribution, but going from a machine to a barbell, or barbell to a dumbbell, still hits the muscles at almost the same angle. At the very least, if you're going to do the same exercise at the same angle with a different piece of equipment, vary your grip or your stance [with leg exercises]. A varied grip changes the emphasis of the primary muscles and the activation pattern of the assisting muscles."Below are some sample exercises and their similar cousins. Avoid mindlessly doing them both in the same workout: Sample Exercise Similar Exercise Wide-Grip Bent-Over Barbell Row Wide-Grip Bent-Over T-Bar Row Smith Machine One-Arm Upright Row One-Arm Dumbbell Row Close-Grip Seated Cable Row Close-Grip Seated Machine Row Bent-Over Lateral Raise Reverse Pec-Deck Fly Weighted Bench Dip Machine Triceps Dip Flat-Bench Dumbbell Fly Pec-Deck Machine Incline Dumbbell Fly Low-Pulley Cable Crossover 10 Finish Your Workouts with Lower-Backand Forearm Exercises Want to know the best way to ensure you're physically incapable of doing anything later in your workout? T your body's weakest links and train them to failure. For most of you, that's your grip and your lower back.Blow your grip with forearm or grip training, and you can forget about holding on to anything afterward.Once your lower back is fatigued, standing upright becomes nearly impossible, let alone maintaining good form with heavy weights. For safety's sake, do lower-back exercises at the end of your training session, most likely on back day.Likewise, blow your grip with forearm or grip training, and you can forget about holding on to anything afterward. A heavy set of bent-over barbell rows after forearm training? Fuhgetaboutit. So save the forearm and grip training until the end of your biceps workout, with no other body parts to follow. It's also a good idea to skip training those body parts if they'll be necessary for the next day's workout. 11 Don't Look ForThe Easy Way Out Everyone wants big muscles, but no one wants to lift heavy-ass weights. Eight-time Mr. Olympia Ronnie Coleman popularized that phrase, and he was dead-on. If you're looking for shortcuts or otherwise trying to make your workouts easier—avoiding free-weight squats, bench presses, and deadlifts, for example—I'm sorry to say that you're taking the wrong approach.Looking for the easy way out may also mean excessive cheating on your movements, such as bouncing the bar off your pecs when benching, or bringing your elbows forward when curling. Although there is a time and a place for cheating, relying on it takes stress and tension off the muscle, which is counterproductive in bodybuilding.Find ways to increase the degree of difficulty and make movements harder, not easier. Add chains to your bench press, do negative reps, extend sets with dropsets, or decrease your rest intervals: whatever it takes to make a movement more difficult. When you substitute machine movements for free weights, do seated motions instead of standing, or otherwise look for ways to make your workout easier, you only shortchange yourself—and the results you see in the end.Recommended For YouBuild Big Pecs One Angle At A Time To more fully work your pecs, start using multiple angles on the incline and decline bench!10 Tips For A Successful Transformation You're looking to transform, not evolve. You have time, but not forever. Follow these 10 tips and speed up your progress. Let's go!Transform With Muscle: Why Focusing On Fat Loss Isn't The Answer Don't get so wrapped up in losing fat that you forget about muscle. It's the real key to a successful, lasting transformation!

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Iron Buns: Ashley Kaltwasser Glutes Workout

29 August 2014

Of all the muscle groups women love to target, glutes hold the top-ranked position. There's nothing quite like a firm, round backside to finish off your look. A nice booty also shows off the fact that you know what you're doing in the gym.If you've been training your glutes for quite some time and don't see the results you had in mind, it might be time to re-evaluate how you train them. Stop doing what doesn't work and try reigning Bikini Olympia champ Ashley Kaltwasser's butt-building workout!Before you hit the gym, check out these key concepts that Ashley uses in her glute-training regimen. This Gaspari Nutrition athlete knows how to make her backside look great on and off the stage—so you and your booty are in good hands.Incorporate the following five tips into your normal glute training for bikini-ready results!Tip 1 It may sound silly, but if your body weight isn't balanced where it should be, you won't train your glutes as effectively as possible. By putting your weight on your heels, you can turn a mediocre glute workout into one that gets you into tip-top shape in no time."When doing an exercise like Smith machine deep squats or glute-ham raises, think of pushing through the heel the entire time," explains Ashley. "This is going to place more stress on the glute muscles, taking away some of the stress off the quads."Putting your weight on your heels and taking stress off your quads can help you build a firmer, perkier bum without adding a bunch of size to your thighs, so it's worth the effort to get this right.You may find you need to lower the weight until you grow accustomed to this shifted balance. That's okay. It's better to lift lighter and feel that mind-muscle connection than to lift heavy and lose it.Tip 2 Ashley is quick to point out that building a great butt means slow, steady work. "Slow and steady is more beneficial than fast and sloppy," she says, speaking of pistol squats in particular.Rushing through an exercise—especially for the lower body—only increases the chance your stronger quads will take over the movement. Doing repetitions quickly can also mean that you'll use momentum rather than your glute muscles to perform the exercise.Think about keeping your glutes under tension for as long as you can. Know that your workout might take a little longer than it usually does. It's a small price to pay for a killer butt!Tip 3 Like any other body part, your glutes really benefit when they're worked from various angles. Rather than keeping your feet pointed straight forward, move them into a slightly turned-in or turned-out position. Changing the angle of your feet can put more emphasis on the glutes.It's just a small change, but it can lead to insane results. Try varying your foot angle by incorporating sumo squats instead of regular squats into you routine.Tip 4 Single-leg work is one of the best ways to build your glutes. It allows you to concentrate on one side at a time, ensuring it's your glutes—and only your glutes—moving the weight. This takes a lot of balance and a fierce mind-muscle connection. The effort you put into your workout, though, will be what makes the difference.Because you'll be less stable when performing single-leg exercises than you are during two-legged lifts, you'll be able to feel your muscle fibers firing hard. "Make sure to perform very slow and controlled movement patterns," Ashley advises.Take your time and feel the burn! If your muscles are screaming, it means you're doing something right.Tip 5 To round out her workout program, Ashley likes to do plyometric work such as box jumps. Box jumps help increase your explosiveness, which will teach your glutes how to fire quickly. Not only is this important for athletic performance, it's great for making your glutes move more efficiently and powerfully."When doing box jumps, make sure you land with your entire foot on the box, not just with your toes. You don't want your heel to be hanging off; it's way too easy to get injured that way," says Ashley.Ashley's Booty-Building WorkoutIncorporate this workout into your routine at least twice per week, but don't do it two days in a row. Leave a day or two between sessions.Because your quads and hamstrings will do a lot of work, you can use this workout in place of your normal leg workout. Smith Machine Squat4 sets of 10 reps Lying Leg Curls4 sets of 10 reps Pistol Squat3 sets of 10 reps per leg Stiff-Legged Barbell Deadlift3 sets of 10 reps Plie Dumbbell Squat3 sets of 10 reps Calf Raises3 sets of 20 reps Resistance Band Glute Kickback3 sets of 15 reps Box Jump3 sets of 10 reps Dumbbell One-Legged Deadlift3 sets of 10 reps Glute Kick-Up On Hamstring Curl Machine3 sets of 10 reps Alternative Option:Glute Ham Raise:3 sets of 15 reps Recommended For YouSummer Shred Tips: 16 Ways To Burn Fat Faster The heat is on, which means your clothes will be coming off. Are you looking your best? Here are 16 ways to burn fat faster this summer.Burn Up To 300 Calories In Minutes Tip the scales in your favor! Learn different ways to burn calories in your everyday life. Little changes make big goals a reality.8 Unusual Arm Exercises You Have To Try! Building a set of killer arms takes more than standard barbell curls and triceps press-downs. Try these 8 unique arms exercises to blow your sleeves apart!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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We 'Mirin Vol 82: 20 Excellent Physiques

29 August 2014

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates© 2014 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace® are trademarks of Bodybuilding.com, LLC.© Bodybuilding.com, 5777 N. Meeker Ave, Boise, ID 83713 USA - 1-866-236-8417

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