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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 Interval training Interval training
 

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!

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!

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.

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.

Body Transformation: Ryno Cordier Is A Monster Among Men!

23 April 2014

Name: Ryno CordierEmail: rynoacecordier@gmail.comLocation: Cape Town, South AfricaWhy I decided to transformFrom a young age, I participated in all school sports and activities. I did lots of cycling and later competed in track cycling, which prompted me to join the gym. I went to the gym 2-3 days per week mostly to train my legs and conduct maintenance on my upper body. I quickly realized that I had good genetics to grow muscle and became too big and heavy for track cycling.I increased my training to five days per week but eventually got bored, lost motivation, stopped training, and became lazy and fat. From there, it was downhill.I started training again four years ago after deciding that enough was enough. I realized that I needed to make a plan and nobody was going to do it for me. I wanted to change for myself.I began to take training seriously two years ago when my friend Paul Prince helped me. I learned to live healthy and implemented the diet of a fitness athlete. I competed later that year and exploded with motivation and hunger to achieve more.Before After AGE 26 / HEIGHT 5'11" / BODY FAT 22%AGE 28 / HEIGHT 5'11" / BODY FAT 4%Post To FitboardHow I accomplished my goalsIt wasn't always easy. I had to make big sacrifices, but it was worth it in the end. I lost a few friends who didn't understand my journey. I later replaced them with new friends who had positive attitudes. Surrounding myself with positive people made me positive about myself.I love what I'm doing and that's enough to keep me going. My motivation comes from my passion for health and fitness. I love challenging myself from training and nutritional standpoints. I always strive to improve my mind, body, and soul and give everything I do 100 percent.Apply Here To Be A TransformationOf The Week! Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!Supplements that helped me through the journey Green Tea Extract Multivitamins BCAAs Optimum Gold Standard 100% Whey Glutamine Cellucor C4 Extreme Universal Pak Animal Pak Optimum Gold Standard 100% Whey BCAAs Optimum Gold Standard 100% Whey Optimum BCAA 1000 Caps Optimum Gold Standard 100% Whey Diet plan that guided my transformation Rolled Oats 150 g Egg Whites 12 Optimum Gold Standard 100% Whey 1 serving Chicken Breast 250 g Sweet Potato 350 g Almonds 10 Tuna 2 servings Brown Rice 2 cups Chicken Breast 250 g Whole Wheat Pasta 300 g Optimum Gold Standard 100% Whey 1 serving Chicken Breast 250 g Mixed Vegetables 1 serving Optimum Gold Standard 100% Whey 2 servings Optimum Gold Standard 100% Whey 50 g Natural Peanut Butter 2 tbsp Training regimen that kept me on trackI do 40 minutes of cardio every morning on an empty stomach and 20 minutes of abdominal work post-workout. Leg Extensions4 sets of 15 reps Leg Press4 sets of 15 reps Barbell Squat4 sets of 8-12 reps Stiff-Legged Barbell Deadlift4 sets of 12 reps Seated Leg Curl4 sets of 10 reps Barbell Lunge4 sets of 30 reps Incline Dumbbell Press4 sets of 8-12 reps Smith Machine Bench Press4 sets of 12 reps Superset Incline Dumbbell Flyes4 sets of 12 reps Flat Bench Cable Flyes4 sets of 20 reps Barbell Bench Press - Medium Grip5 sets to failure Preacher Curl4 sets of 15-20 reps Alternate Incline Dumbbell Curl4 sets of 10 reps Hammer Curls4 sets of 12 reps Triceps Pushdown - Rope Attachment4 sets of 15 reps Dip Machine4 sets of 12 reps Cable Rope Overhead Triceps Extension4 sets of 12 reps Triceps Pushdown5 sets to failure Wide-Grip Lat Pulldown4 sets of 12 reps Bent Over Barbell Row4 sets of 10 reps Lying T-Bar Row4 sets of 10 reps Rope Straight-Arm Pulldown4 sets of 20 reps Standing Calf Raises4 sets of 30 reps Seated Calf Raise4 sets of 30 reps Calf Press On The Leg Press Machine4 sets of 30 reps Side Lateral Raise7 sets of 12 reps Smith Machine Overhead Shoulder Press4 sets of 10 reps Seated Bent-Over Rear Delt Raise4 sets of 12 reps What aspect challenged me the mostThe most challenging aspect is keeping the mind focused. If you're focused, nothing will stand in the way of the challenge at hand. It's a matter of time before you break through.Losing focus crushes motivation. If that happens, you're in trouble. Keep your head in the game, stay focused and motivated, and your journey will be limitless.My future fitness plansThe sky is the limit. I'm new to the fitness industry, so it can only get better from here. I'm still in first gear and ready to go wherever the road takes me."Keep your head in the game, stay focused and motivated, and your journey will be limitless."Suggestions for aspiring transformersBelieve in yourself. If you don't believe in yourself, nobody will. Set your mind to a goal and don't quit until the job is finished! Stay motivated, dedicated, and disciplined in your workouts and diet plan to direct your energy toward personal objectives.Don't let anyone stand in your way or let them say you can't do something. Go for gold every day and live your dreams or someone else will.How Bodybuilding.com helped me reach my goalsBodybuilding.com is an unbeatable, must-have resource in your quest for fitness. Before I started training, I had no idea what a resting metabolic rate was, let alone how to calculate it. Bodybuilding.com provides calculators that can figure that out, among others.Ryno's Top 5 Gym Tracks"Headstrong" by Trapped "Breath" by Breaking Benjamin "Break Stuff" by Limp Bizkit "Du Hast" by Rammstein "My Sacrifice" by Creed Recommended For YouHow To Lose 100+ Pounds In 1 Year! If Steve had downtime, he was either training or preparing meals. That dedicated plan of attack drove him to lose 102 pounds and 30 percent body fat in one year!Body Transformation: Eric Hicks Torched 131 Pounds To Reveal Ripped Muscle! Eric refused to follow his dad's diabetic fate and committed to change his lifestyle. See how he lost 131 pounds with a healthy mix of training and nutrition!Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up! Micah completely changed his body composition as a teen and turned fat to muscle after years of hard work in the gym and kitchen. See how you can too!About The AuthorMale Transformation Of The WeekVIEW AUTHOR PAGEHave you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?View All Articles By This Author

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Your $75 Healthy Grocery List And Recipe Guide!

23 April 2014

It's true: You can eat healthy, get fit, and gain quality muscle without spending your entire paycheck. I learned this lesson firsthand when I was living on a very limited income. I would scour the Internet for various healthy, muscle-building diets while wondering how in the world I was going to afford groceries.But, after shopping around at different stores, I found that it was actually much easier than I anticipated. With a little creativity, I discovered that I could achieve my fitness goals on a limited budget.After hearing feedback from many of you, especially college students and people with families, I decided to challenge myself. The task: Create a diet of five meals per day for an entire week using as many fresh ingredients as possible while spending only $75.I'm happy to report that I accomplished my mission and am proud to share the results with you!With a little creativity, I discovered that I could achieve my fitness goals on a limited budget.A few notes before getting started This is not a custom meal plan. This outline should serve as inspiration for you to create a plan to meet your personal goals. Calorie ranges will vary, so instead of sticking to these macros exactly, use this guide as a way to jumpstart your meal planning and, more importantly, your creativity! Unlock your inner #FitMenCook and #FitWomenCook. Seasonings, spices, oils, supplements, and vitamins are excluded in the weekly budget since those items generally last for a few weeks. To preserve the freshness of your meals, freeze after preparing and defrost in the refrigerator the night before consuming. This article will likely raise many questions. Post yours below so we can answer them as a community! My budget breakdown = $75Bargaining at local farmer's market (paid in cash so there's no receipt): $16.50 Grocery store 1: $35.84 Grocery store 2: $22.24 Total spent: $74.58 Grocery ListProtein and Dairy6.5 lbs Chicken Breast 2.32 lbs Lean Ground Turkey 1 carton Eggs (omega-3) 1 carton Liquid Egg Whites 16 oz Cottage Cheese 1 small bag shredded Mozzarella Carbs2.75 lb Sweet Potato Instant Oatmeal Quinoa shell pasta Honey Sticks* Dried Papaya* Fats, SaucesNaturally more Peanut Butter Two 6 oz cans Tomato Paste (low sodium) 1 can Chicken Broth Produce1 bundle Spinach 4 colorful Bell Peppers 4 Roma Tomatoes 1 bundle Cilantro 2 Zucchini 1 bundle Asparagus 1 small carton Strawberries 1 small bag of Limes 4 Granny Smith Apples 1 bag steamed Corn (frozen) 1 Red Onion SuppliesBPA-free food storage containers. You can generally find these at Walmart stores for 5 for $3. Mini, disposable foil pans Sandwich bags Airtight containers *Optional itemsEpic $75 Meal Prep!Watch The Video - 06:45Don't forget the caloric benefit of adding a protein shake to your diet!Meal 1: Eggs are affordable, lean sources of quality protein. Add in a bit of spinach for iron and antioxidants, and mozzarella for a hearty dose of bone-building calcium. Oh, and don't forget that this meal tastes absolutely delicious!To save time in the morning, I carefully measure out each portion of liquid egg whites and store them in airtight containers. I store single servings of spinach and oatmeal in separate plastic bags.1 Egg 5 Egg Whites 1/8 cup shredded Mozzarella 1 cup Spinach leaves 2/3 cup instant Oatmeal (measured raw then cooked) 1 Honey stick/packet (~1 tsp of honey) 1/2 Granny Smith Apple Cinnamon to taste Optional: 2 tbsp of Dried Papaya (or other fruit) Place a skillet on medium-high heat and spray with coconut oil. In a bowl, whip 1 egg and 5 egg whites; season with salt, pepper, and garlic. Toss spinach into the pan and allow it wilt. When it's nearly wilted, pour in the egg mixture. Stir and flip mixture with a spatula until the eggs are scrambled. Top with shredded mozzarella cheese. Cook instant oatmeal with water in a microwave-safe bowl. When finished, add cinnamon, 1 honey stick (optional), and 1/2 Granny Smith apple (chopped). Enjoy! Nutrition FactsServing Size: 1 servingRecipe Yields: 1 servingAmount per servingCalories 505Total Fat11gTotal Carbs57gProtein44gEgg, Spinach And Mozzarella Scramble With Apple Cinnamon Oatmeal PDF (78 KB)Meal 2: Chicken is among the cheapest and leanest proteins out there. Pair this muscle-making staple with cholesterol-lowering avocados filled with an inventive take on Southwest salsa.30 oz Chicken Breast (measured raw) 2 1/2 medium Haas Avocados 1 can (1.5 cup) Black Beans 1.5 cup steamed Corn 2 Roma Tomatoes 1 cup Cilantro Fresh Lime Juice Seasonings for Chicken: Coconut Aminos (or Bragg's Liquid Aminos), Mrs. Dash Extra Spicy, Granulated Onion Trim excess fat from chicken breasts. Wash and dry on a paper towel. Carefully measure out a 30-oz portion of chicken breast. Slice thicker pieces of chicken breast in half. Set a nonstick skillet on medium-high heat and lightly spray with coconut oil. Add seasonings to the chicken and cook in skillet until all sides are seared and the inner portion of the chicken is no longer pink.*Tip: Do not overcook the chicken. Even slight overcooking now will result in a very dry chicken once the meal is served. Once the chicken is cooked, weigh the entire cooked dish and evenly divide into 5 servings. Cook the corn and allow it to cool. Drain the can of black beans. In a large bowl, mix black beans, corn, chopped tomatoes, cilantro, and freshly squeezed lime juice. You can also add freshly diced red onion. Stir; season with salt and pepper to taste. On the day you intend to eat the meal, slice a ripe avocado in half, remove the pit and fill with 1/5 of the bean and corn mixture. Place the uneaten half of the avocado in the refrigerator either submerged in ice water or with the exposed, green portion rubbed in lime/lemon juice. This will help preserve its color. Nutrition FactsServing Size: 1 servingRecipe Yields: 5 servingsAmount per servingCalories 430Total Fat13gTotal Carbs32gProtein48gSpicy Grilled Chicken With Stuffed Avocado PDF (89 KB)Meal 3: Skip the grease and sneak in the stir-fry with this guilt-free meal. With chicken as the main protein, and sweet potatoes and asparagus as sides, it's sure to meet your macros and leave you feeling satisfied.30 oz Chicken Breast (measured raw) ~1500 g Sweet Potato (measured raw) 1 large bundle Asparagus 2 Bell Peppers Seasonings for Chicken: Coconut Aminos (or Bragg's Liquid Aminos), Mrs. Dash Fiesta lime, Cumin Seasonings for Sweet Potato: Cayenne Pepper, Paprika, Sea Salt, and Pepper Set oven to 405 degrees F. Wash the raw sweet potatoes with warm water. Slice into small wedges. Spray wedges with coconut oil and season. Bake at 405 degrees F for about 22 minutes. Trim excess fat from chicken breasts. Wash and dry on a paper towel. Carefully measure out a 30-oz portion of chicken breast. Set a nonstick skillet to medium-high heat; lightly coat skillet with coconut oil. Add seasonings to the chicken and cook in skillet. Once the chicken is cooked, weigh the entire mixture and evenly divide into five servings. Trim the asparagus spears and slice bell pepper into long, thin pieces. Set a nonstick skillet on medium-high heat and lightly spray with coconut oil. Once the skillet is hot, toss in the asparagus and bell peppers. While they sear, season with coconut aminos, garlic, and pepper. Cook until the asparagus is soft, yet slightly firm. Speed things up by covering the asparagus while searing for about 2 minutes. Nutrition FactsServing Size: 1 servingRecipe Yields: 5 servingsAmount per servingCalories 475Total Fat2gTotal Carbs65gProtein48gGrilled Chicken, Spicy Southwest Sweet Potato, Asparagus, And Bell Pepper Stir-Fry PDF (90 KB)Meal 4: Pair lean chicken with slow-digesting cottage cheese to feed your muscles over time. Coupled with peanut butter, this makes for a healthy snack that keeps you fuller longer!30 oz Chicken Breast (raw) 1 2/3 cup 4% Low-fat Cottage Cheese 2 tbsp Peanut Butter with Omega-3 and Flaxseed 3 medium Strawberries Seasonings for Chicken: Coconut Aminos (or Bragg's Liquid Aminos), Gumbo file, Jamaican jerk Trim excess fat from chicken breasts. Wash and dry on a paper towel. Carefully measure a 30-oz portion of chicken breast. Set a nonstick skillet on medium-high heat and lightly spray with coconut oil. Add seasonings to the chicken and cook in skillet. Once the chicken is cooked, weigh the entire mixture; evenly divide into 5 servings. In a separate container, add cottage cheese, peanut butter, and strawberries. Add cinnamon for a little extra flavor. Nutrition FactsServing Size: 1 servingRecipe yields: 5 servingsAmount per servingCalories 460Total Fat19gTotal Carbs9gProtein58gGrilled Chicken Breast, Cottage Cheese, Peanut Butter, And Berries PDF (88 KB)Meal 5: ~32 oz Lean Ground Turkey (93%) 8 oz (1 box) Quinoa Pasta (shells) 5/8 cup shredded Mozzarella (1/8 cup on each) 1/2 Red Onion (chopped) 2 cups Zucchini (chopped) 1 Bell Pepper (chopped) 2 Tomatoes 1 cup Chicken Broth Two 6 oz can Tomato Paste Supplies: Mini, disposable tin foil pans Set oven to 375 degrees F. Boil quinoa pasta, rinse with warm water, and set aside. Set a skillet on medium-high heat and lightly spray with coconut oil. Toss in red onion and granulated or freshly minced garlic. Cook in the skillet until the onions are nearly translucent. Add in the ground turkey meat. Stir and cook with a wooden spoon or spatula. Chop the turkey and separate it as it cooks. Once the turkey is nearly finished cooking, add zucchini, tomato paste, tomatoes, bell peppers, and one cup chicken broth. Stir slowly and reduce heat slightly. Cover and cook until the mixture begins to simmer.*Tip: If your skillet is large enough, add in cooked pasta. If not, continue on to step 7. Evenly divide the pasta among the five mini pans. Pour the mixture on top of the pasta. Pour the remaining chicken broth over the individual pans to ensure moisture. Top each with 1/8 cup shredded mozzarella. Bake in the oven for 20 minutes at 375F. Once finished, allow to cool. Cover with foil and freeze until you're ready to eat. Reheat in the oven. Enjoy! Nutrition FactsServing Size: 1 servingRecipe Yields: 5 servingsAmount per servingCalories 475Total Fat14gTotal Carbs49gProtein42gTurkey And Zucchini Quinoa Pasta Casserole With Mozzarella PDF (80 KB)Nutrition FactsTotal Meal PlanAmount per servingCalories 2,345Total Fat59gTotal Carbs212gProtein240gShopper's GuideTo round out this list of epic meals, check out these quick grocery shopping tips. Put them to use next time you're on the hunt for fuel.Use phone applications like Fooducate to help determine which products to purchase while shopping. 1 Prioritize Protein The bulk of your money should be spent on purchasing the highest-quality protein possible for your budget. Look for labels with key words like these before purchasing: minimally processed, no added flavors, solution or coloring, grass-fed, pasture-raised, organic, and no added hormones. 2 Get Smart Use phone applications like Fooducate (on iPhone or Android) to help determine which products to purchase while shopping. The app gives you recommendations based on a product's ingredients and rates it on a scale from A (highest) to F (lowest). You'll be surprised that many of the expensive "natural and organic" products have low ratings! 3 Find the Farm Perform a Google search for a local famer's market in your area. Farmer's markets are great places to find quality produce at reasonable prices while simultaneously supporting local businesses. Win-win! 4 Double Up! Live with fitness-minded roommates? Consider purchasing quality meats in bulk on a monthly basis and then freezing them. More often than not, bulk quantities mean significant cost savings.If quality protein is on sale, and you have a few extra dollars, purchase and immediately freeze it. An extra stash of meat can come in handy at the end of the month when you're looking to stretch the dollar. 5 Collect Coupons Before checking out at grocery stores, ask if there are any coupons or store discounts. Many times the cashier might know of store promotions that can be used.For more meal prep ideas and to connect with others, follow me on Instagram, Facebook and YouTube at FitMenCook!Recommended For YouHealthy Breakfast Recipe: Chicken And Waffle Sandwich Chicken and waffles: always delicious, not always nutritious. Prove that you can have it both ways with this muscle-making recipe!Epic Muscle-Building Meal: Creamy Avocado Chicken Pasta Growth doesn't always come easy, but this muscle-building meal is guaranteed to deliver serious gains for even the scrawniest hardgainers.3 Loaded Post-Workout Potato Recipes Forget the side dish. Make potatoes the star of your meal with these carb and protein-packed recipes. You'll never eat potatoes the same way again.About The AuthorKevin AlexanderVIEW AUTHOR PAGEKevin Alexander is a fitness enthusiast and creator of ''FitMenCook''. He is based in Dallas, TX.View All Articles By This Author

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2 MMA Circuit Workouts With Pro Trainer Jamal Hamid

23 April 2014

Vital StatsName: Jamal HamidOccupation: Strength and Conditioning coach, 18 years experienceEducation: Masters degree in exercise physiology, Masters degree in holistic nutrition, CSCS, Olympic PowerliftingMMA requires serious skill and the sort of guts few men possess. A good fighter must be powerful, agile, mobile, coordinated, and strong enough to manipulate and control opponents. The fighter must be fast enough to move in for takedowns or pull away from dangerous situations.In a word, he or she must be a beast.I've trained some of the best MMA fighters in the world, and I have developed two specific strength-and-plyometric routines to develop these very qualities.Although my workouts are tailor-made for MMA, they can benefit all athletes and fitness enthusiasts. They can help improve your endurance, strength, and explosion. Because they incorporate and activate large muscle groups, the workouts I create also build muscle and burn fat, not to mention a massive number of calories, and net incredible results.Try to keep up!Train Like A Champ, Round OneIn MMA, you go from grappling and pulling to holding with a lot of static contractions. Fighters need to be able to escape tough positions and throw punches freely. The workout below will help with these activities. It will also help fighters build endurance and speed so their hands don't drop or slow during a long fight.Training Like A Champ Watch The Video - 7:31Here are the exercises you'll encounter in the first workout:Rowing MachineThe rower is my favorite cardiovascular exercise machine. It uses two of the major muscle groups in the body: legs and back. It's also going to raise your VO2 max, which every athlete needs!Neutral-Grip Pull-Up with Static HoldA neutral grip mimics the MMA clinch. The static hold mimics that moment when you're pulling down your opponent and they are giving resistance.Monster Band Speed RowFind something heavy to attach a band to so you don't tip anything over when you step back and pull. Get into a partial squat and pull as fast as you can. If it's too easy, step back and the tension in the band will increase.ShrugYour shoulder girdle has to be strong for you to have power. Pick up a barbell, hold it with a neutral spine, and shrug. Think about saying, "I don't know." Move the barbell up and down under control. Don't lean forward or jerk. Do not look sideways. The higher you can raise your shoulders, the better.ShrugHammer CurlHold the middle of a dumbbell. Stand up tall with your chin up, chest up, and shoulders retracted. Keep your elbows to your side. Do not swing the weight. Bring your thumbs up to your deltoid. Do not sacrifice form for more weight.Complete 3 rounds of this circuit for time. Before you start to increase the weights or the reps on the pull-ups, focus on significantly improving your time. If you are trying to train like a champ, do the circuit five times.Circuit: 3 rounds Rowing MachineWarm up to practice form; 30 seconds as fast as you can Neutral-Grip Pull-Ups with Static Hold10 reps, with 10-second hold on last rep Monster Band Speed Rows20 reps as fast as you can Overhand Grip Shrug10 reps with control Hammer Curl20 reps each arm Train Like a Champ, Round TwoMy next routine will help you build hip strength and power. If you have a good wrestling background or if you're powerful in the lower body, you can drive through an opponent and take him down. More than likely you can pull away and win the fight, too. This workout will help you do it.Training Like A Champ Watch The Video - 5:30This workout starts with a superset: front squat to plyo jump. We do these moves together to mix functional moves with plyometric jumps to engage explosive muscle fibers. The combined strength and agility will help in the cage and elsewhere. This workout also contains a number of single-leg movements. In sports, you must change direction, stop on a dime, reverse the movement, and then explode off a single leg. These exercises prepare you!Dumbbell SquatRest the dumbbells on the front deltoids, with your legs shoulder-width apart and toes slightly angled out. Keep your stomach tight, chin up, and chest up. Squat low—depth is your friend! I want you to get down nice and deep and stand back up.Dumbbell SquatExplosive Plyo JumpSquat down and jump! Try to catch the floor—it may sound funny, but it helps you activate more muscle fibers. Hit the floor with control. You don't want to slam against a closed joint.Single-Leg SquatPut your back leg on a bench, hop forward a bit, keep balance, and don't let your knee drift in or out. Sink down into the squat by bringing your back leg down. Don't lock out the front knee at the top. Keep it slightly bent to keep your muscles engaged.Single-Leg Plyo Box JumpBe extremely explosive off your active leg. When you come down, hold the position for a second, explode upward, and land on the box. Step off and do it again.Lateral Lunges with Monster BandBuild explosive power! Put the band around your waist, step away from wherever you've fixed the band, and then fall into a lateral lunge onto the leg on which the band is pulling. Fall in, catch yourself, decelerate, and then explode back up through the movement against the tension in the band.Power step-up: Step-ups help you develop explosiveness and the ability to transition power from one leg to the other. Start with one leg on a plyo box. Your arms come up as your body goes up onto the box. Jump off one leg, switch legs in the air, decelerate and land on the other leg.Circuit: 3-5 rounds Dumbbell Front Squats (shown with kettlebells)12 reps Explosive Plyo Jump Squat20 reps Single-Leg Squat20 reps Single-Leg Plyo Box Jump10 reps Power Lateral Lunge With Monster Band15 reps Power Step-Ups10 reps each leg Recommended For YouFighting Shape: Ryan Bader's Dynamic Warm-Up, Workout, And Nutrition Get a glimpse into how UFC star Ryan Bader trains and eats. It's about as intense as intense gets. The video warm-up will get you ready for any fight!Rematch Ready: Chris Weidman's Fight Camp Training UFC fighter Chris Weidman wins matches because he out-works everyone. Here's the hard-core training protocol that helped him defeat Anderson Silva.Fighting Fit: The MMA Shred Workout! Whether you're headed to the octagon or just want to look like you are, fight training will move your athleticism and physique up a class!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

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2014 IFBB Arnold Classic Brazil

23 April 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, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411

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2014 IFBB Pro Grand Prix Los Angeles

23 April 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, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411

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Fitspiration: 10 Common Gym Mistakes You're Probably Making (And How To Correct Them)

Fitspiration: 10 Common Gym Mistakes You're Probably Making (And How To Correct Them)

23 April 2014

You're at the gym so you must be getting closer to your fitness goal right? Hmm, not necessarily!We all know that exercise is good for our health - the NHS recommends at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking, as well as muscle-strengthening activities on two or more days that work all major muscle groups.But, bad news gym goers, even those disciplined enough to tick all of the above criteria may not be making the most of their workout.We spoke to Kieran Fisher, managing director of Bodybuilding Warehouse, to find out about the common gym mistakes to avoid if you want to see the best results.Loading Slideshow 1. Cardio Crazy Jumping straight on the cross trainer and running like Mo Farah in a bid to burn away those calories and avoiding weights for fear of ‘bulking out’ is one of the most common mistakes to make. Endless cardio routines will burn muscle and could push your metabolism into a worse state than it started. Hitting the weights, will keep a stimulus on your muscles and keep your metabolism up at the same time. 2. Repeating your routine You know what you’re good at, so you stick to it. But despite thinking you’re not a natural runner or your arms are too weak for bicep curls, doing the same routine for too long will lead to a plateau and you will stop seeing results. If your gains have stopped, don’t be afraid to switch your routine. Just because you like something doesn’t mean it is the best thing to do in order for you to hit your goals. Ask for advice from gym staff, you’ll be surprised by the different number of exercises you can do for different muscle groups. For instance if you want abs like Nicole Scherzinger but hate crunches, the plank position will be just as effective. 3. Calorie Counting Don’t use cardio machines to count the calories you burn as the only factor of how hard you work. Everyone burns calories at a different rate depending on many different factors. A machine will not be able to tell you your exact expenditure - use them as a guide not as gospel. 4. Giving up too early So many people expect changes in a week, but consistency will be key in your goals. It won’t happen overnight but it will happen, if you are consistent and work hard giving your body the right amount of time. Depending on how often you train and the intensity of your programme it can take between four and eight weeks to see visible results. If you haven’t got that long, look into high intensity interval training (HIIT.) These workouts are not for the faint hearted but they aim to boost metabolism and melt away fat much quicker than a regular workout. 5. Eating what you want after your workout You deserve it, right? Wrong! Your appetite may increase but consume the correct foods and your body will thank you for it. If muscle tone is your goal you’ll need to add more protein into each meal. Protein shakes are not just for body builders and your muscles need refuelling after a workout in the correct way. Diet versions such as Performance Diet Whey V2 is low in fat, low in sugar and carbohydrates and packed with protein to quench appetite and reduce hunger. 6. Lifting too heavy It’s tempting to lift the heaviest weight you can or run as far as possible as soon as you get to the gym but this will lead to muscle fatigue and can also make you burn out so you’re less tempted to return. Learn the good form in all your exercises so you understand how the muscles are supposed to work when they are being contracted under the tension of the weights you are lifting. 7. The crunch factor Blasting out 300 crunches to try and achieve a washboard stomach can lead to imbalances between abdominals and lower back and ultimately injury. Take a look at the classes on offer that will show you many new exercises you may not have even considered before. Ask your instructor for tips on how to get the most from each exercise – they’ll be happy to help you! Not only that, but one of the biggest things stopping people from achieving the perfect ‘6 pack’ is their actual body fat levels, it is really true when they say that abs are made in the kitchen. Good nutrition is key in revealing those abs. 8. Copying others Learning by copying others in the gym is not the way to go. I’m not saying the person you’re emulating doesn’t know what they’re doing but from experience, a lot of people know what works for them and if you copy them it doesn’t always relate to gains your end. Learn what works for you, the individual. No one is the same. 8. Working on empty Too many gym goers fuel their workout with just water and expect to lose weight and tone up faster. But if you're doing your workouts on empty, you won't optimise your performance and can derail the progress you are making in your exercise plan. Ensure you take in a healthy and balanced diet including more greens, fruits and vegetables, or adding lean proteins to your diet. Sports nutrition supplements can complement your workout, depending on the result you want to achieve. 10. Pain equals gain Don’t use soreness as a guidance to whether you had a good workout or not. Just because you haven’t experienced DOMS (delayed onset of muscle soreness) doesn’t instantly mean that your workouts are bad. It could be a major indicator that your body is recovering well and that your nutrition is spot on. See Also: Beautiful Pictures Of Strong, Fit Women On Instagram Inspire Us To Get Physical These Exercises Are Great For Your Abs, Bums And Tums

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Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

22 April 2014

Vital StatsName: Korab LogaEmail: florilloga70@hot... Location: Wolcott, CTAge: 19Height: 5'9"Weight: 168 lbsYears Bodybuilding: 2 QHow did your fitnessjourney begin? I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices."The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."What workout regimen delivered the best results? Incline Dumbbell Press4 dropsets of 8 reps Decline Bench Press3 dropsets of 8 reps Machine Incline Press3 sets of 10 reps Superset Incline Dumbbell Pull-Overs (shown on flat bench)3 sets of 15 reps Incline Dumbbell Flyes3 sets of 15 reps Superset Incline Cable Flyes3 sets of 15 reps Decline Cable Flyes (shown with dumbbells)3 sets of 15 reps Superset Pull-Ups3 sets of 12 reps Cable Curls3 sets of 12 reps Superset T-Bar Rows3 sets of 8 reps Dumbbell Alternating Curls3 sets of 8 reps Superset Wide-Grip Lat Pull-Downs3 sets of 12 reps Dumbbell Preacher Curls3 sets of 12 reps Superset Barbell Curls3 sets of 8 reps Barbell Rows3 sets of 8 reps Superset Handstand Push-Ups3 sets to failure Dips3 sets to failure Dumbbell Shoulder Press3 dropsets of 8 reps Superset Barbell Landmine Press3 sets of 15 reps Close-Grip Push-Ups3 sets of 15 reps Superset Upright Rows3 sets of 10 reps Skull Crushers3 sets of 10 reps Superset Dumbbell Shrugs3 sets of 20 reps Dumbbell Kickbacks3 sets of 20 reps Squats10 sets of 10 reps Superset Leg Press4 sets of 8 reps Seated Calf Raise4 sets of 8 reps Superset Leg Extensions3 sets of 20 reps Seated Leg Curls3 sets of 20 reps Romanian Deadlift3 sets of 8 reps Standing Calf Raise3 sets of 15 reps Amateurs Of The Week Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body? Whey Protein2 servings Whey Protein2 servings NOW Dextrose70 grams Oatmeal60 grams Banana100 grams Walnuts20 grams Whey Protein2 servings Chicken Breast8 ounces Sweet Potato350 grams Broccoli100 grams Salmon8 ounces Broccoli100 grams Walnuts20 grams Whey Protein1 serving Cottage Cheese1/2 cup Casein Protein2 servings What supplements gave you an edge? Whey Protein BCAAs Glutamine Creatine L-Carnitine Whey Protein BCAAs Glutamine Creatine L-Carnitine NOW Dextrose Fish Oil Multivitamins Glucosamine Flaxseed Oil ZMA Casein Protein "I became a new person after training and eating healthy consistently."How did your passion for fitness emerge?Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.What or who motivated you?Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.Where did you go for inspiration?On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.What are your future fitness plans?My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.What is the most important fitness tip?Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.Who is your favorite competitor?I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.How did Bodybuilding.com help you reach your goals?Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.Korab's Top 5 Gym Tracks"So Cold" by Breaking Benjamin "Misery Business" by Paramore "Sorrow" by Flyleaf "Down With The Sickness" by Disturbed "Animals" by Martin Garyx Recommended For YouTeen Amateur Of The Week: Galambosi Comes Ripped From Romania! Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!Teen Amateur Of The Week: Keiran Built First Line Strength! Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!Teen Amateur Of The Week: Dylan Is A Herculean Teen! Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!About The AuthorTeen Amateur Bodybuilder Of The WeekVIEW AUTHOR PAGEWant to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!View All Articles By This Author

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Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

22 April 2014

Vital StatsName: Korab LogaEmail: florilloga70@hot... Location: Wolcott, CTAge: 19Height: 5'9"Weight: 168 lbsYears Bodybuilding: 2 QHow did your fitnessjourney begin? I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices."The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."What workout regimen delivered the best results? Incline Dumbbell Press4 dropsets of 8 reps Decline Bench Press3 dropsets of 8 reps Machine Incline Press3 sets of 10 reps Superset Incline Dumbbell Pull-Overs (shown on flat bench)3 sets of 15 reps Incline Dumbbell Flyes3 sets of 15 reps Superset Incline Cable Flyes3 sets of 15 reps Decline Cable Flyes (shown with dumbbells)3 sets of 15 reps Superset Pull-Ups3 sets of 12 reps Cable Curls3 sets of 12 reps Superset T-Bar Rows3 sets of 8 reps Dumbbell Alternating Curls3 sets of 8 reps Superset Wide-Grip Lat Pull-Downs3 sets of 12 reps Dumbbell Preacher Curls3 sets of 12 reps Superset Barbell Curls3 sets of 8 reps Barbell Rows3 sets of 8 reps Superset Handstand Push-Ups3 sets to failure Dips3 sets to failure Dumbbell Shoulder Press3 dropsets of 8 reps Superset Barbell Landmine Press3 sets of 15 reps Close-Grip Push-Ups3 sets of 15 reps Superset Upright Rows3 sets of 10 reps Skull Crushers3 sets of 10 reps Superset Dumbbell Shrugs3 sets of 20 reps Dumbbell Kickbacks3 sets of 20 reps Squats10 sets of 10 reps Superset Leg Press4 sets of 8 reps Seated Calf Raise4 sets of 8 reps Superset Leg Extensions3 sets of 20 reps Seated Leg Curls3 sets of 20 reps Romanian Deadlift3 sets of 8 reps Standing Calf Raise3 sets of 15 reps Amateurs Of The Week Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body? Whey Protein2 servings Whey Protein2 servings NOW Dextrose70 grams Oatmeal60 grams Banana100 grams Walnuts20 grams Whey Protein2 servings Chicken Breast8 ounces Sweet Potato350 grams Broccoli100 grams Salmon8 ounces Broccoli100 grams Walnuts20 grams Whey Protein1 serving Cottage Cheese1/2 cup Casein Protein2 servings What supplements gave you an edge? Whey Protein BCAAs Glutamine Creatine L-Carnitine Whey Protein BCAAs Glutamine Creatine L-Carnitine NOW Dextrose Fish Oil Multivitamins Glucosamine Flaxseed Oil ZMA Casein Protein "I became a new person after training and eating healthy consistently."How did your passion for fitness emerge?Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.What or who motivated you?Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.Where did you go for inspiration?On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.What are your future fitness plans?My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.What is the most important fitness tip?Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.Who is your favorite competitor?I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.How did Bodybuilding.com help you reach your goals?Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.Korab's Top 5 Gym Tracks"So Cold" by Breaking Benjamin "Misery Business" by Paramore "Sorrow" by Flyleaf "Down With The Sickness" by Disturbed "Animals" by Martin Garyx Recommended For YouTeen Amateur Of The Week: Galambosi Comes Ripped From Romania! Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!Teen Amateur Of The Week: Keiran Built First Line Strength! Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!Teen Amateur Of The Week: Dylan Is A Herculean Teen! Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!About The AuthorTeen Amateur Bodybuilder Of The WeekVIEW AUTHOR PAGEWant to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!View All Articles By This Author

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Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

22 April 2014

Vital StatsName: Korab LogaEmail: florilloga70@hot... Location: Wolcott, CTAge: 19Height: 5'9"Weight: 168 lbsYears Bodybuilding: 2 QHow did your fitnessjourney begin? I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices."The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."What workout regimen delivered the best results? Incline Dumbbell Press4 dropsets of 8 reps Decline Bench Press3 dropsets of 8 reps Machine Incline Press3 sets of 10 reps Superset Incline Dumbbell Pull-Overs (shown on flat bench)3 sets of 15 reps Incline Dumbbell Flyes3 sets of 15 reps Superset Incline Cable Flyes3 sets of 15 reps Decline Cable Flyes (shown with dumbbells)3 sets of 15 reps Superset Pull-Ups3 sets of 12 reps Cable Curls3 sets of 12 reps Superset T-Bar Rows3 sets of 8 reps Dumbbell Alternating Curls3 sets of 8 reps Superset Wide-Grip Lat Pull-Downs3 sets of 12 reps Dumbbell Preacher Curls3 sets of 12 reps Superset Barbell Curls3 sets of 8 reps Barbell Rows3 sets of 8 reps Superset Handstand Push-Ups3 sets to failure Dips3 sets to failure Dumbbell Shoulder Press3 dropsets of 8 reps Superset Barbell Landmine Press3 sets of 15 reps Close-Grip Push-Ups3 sets of 15 reps Superset Upright Rows3 sets of 10 reps Skull Crushers3 sets of 10 reps Superset Dumbbell Shrugs3 sets of 20 reps Dumbbell Kickbacks3 sets of 20 reps Squats10 sets of 10 reps Superset Leg Press4 sets of 8 reps Seated Calf Raise4 sets of 8 reps Superset Leg Extensions3 sets of 20 reps Seated Leg Curls3 sets of 20 reps Romanian Deadlift3 sets of 8 reps Standing Calf Raise3 sets of 15 reps Amateurs Of The Week Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body? Whey Protein2 servings Whey Protein2 servings NOW Dextrose70 grams Oatmeal60 grams Banana100 grams Walnuts20 grams Whey Protein2 servings Chicken Breast8 ounces Sweet Potato350 grams Broccoli100 grams Salmon8 ounces Broccoli100 grams Walnuts20 grams Whey Protein1 serving Cottage Cheese1/2 cup Casein Protein2 servings What supplements gave you an edge? Whey Protein BCAAs Glutamine Creatine L-Carnitine Whey Protein BCAAs Glutamine Creatine L-Carnitine NOW Dextrose Fish Oil Multivitamins Glucosamine Flaxseed Oil ZMA Casein Protein "I became a new person after training and eating healthy consistently."How did your passion for fitness emerge?Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.What or who motivated you?Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.Where did you go for inspiration?On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.What are your future fitness plans?My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.What is the most important fitness tip?Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.Who is your favorite competitor?I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.How did Bodybuilding.com help you reach your goals?Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.Korab's Top 5 Gym Tracks"So Cold" by Breaking Benjamin "Misery Business" by Paramore "Sorrow" by Flyleaf "Down With The Sickness" by Disturbed "Animals" by Martin Garyx Recommended For YouTeen Amateur Of The Week: Galambosi Comes Ripped From Romania! Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!Teen Amateur Of The Week: Keiran Built First Line Strength! Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!Teen Amateur Of The Week: Dylan Is A Herculean Teen! Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!About The AuthorTeen Amateur Bodybuilder Of The WeekVIEW AUTHOR PAGEWant to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!View All Articles By This Author

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Bodybuilding.com Supplement Company Of The Month: Inner Armour

22 April 2014

Inner Armour Vice President, Eric JohnsonThe supplement stigma often dissuades athletes from taking products that can help their careers. Inner Armour set out to provide banned-substance-free supplements to bring peace of mind and improved performance to the athletic community.Most pro athletes are tested by their leagues for banned substances to even the playing field. Some athletes and some supplement companies will try to cut corners to get an edge, but Inner Armour goes the other way with it. The founders know that most athletes want better performance and still want to obey the rules of their respective leagues and unions. So they built a supplement line that is effective and clean.Inner Armour joined forces with Informed-Choice to keep pace with the changing rules and regulations and to make sure every speck of their products is banned substance free. Yeah, it costs the company, in time and money, but it's so worth it. The extra effort gives Inner Armour customers peace of mind. They can get stronger, gain muscle, and never stress about failing a drug test. That's how trust is made. Learn more about Inner Armour from its Vice President, Eric Johnson, and the athletes involved with the company.Company StatsName: Inner ArmourEmail: info@innerarmour...Websites: innerarmour.com / innerarmourblue.comLocation: Berlin, CTFounder/CEO: John MorinIn operation since: 2009Prizes / Awards: Gold Award winner in the Drug and Pharmaceutical category in the prestigious National Association of Container Distributor's (NACD) annual packaging competition. QPlease tell our readers how your company got started. Inner Armour was founded in 2009 with a focus on being the first brand to bring Banned Substance Free Certified products to the sports nutrition market. We felt there was a big gap in the industry for products specifically formulated with the athlete in mind. Even today, many athletes shy away from using supplements which could help improve their performance and recovery simply due to negative press from non-reputable companies producing low-quality products containing 'questionable' ingredients.Since our founding, we set out to establish a footprint across all major markets of sports nutrition, creating key products that are globally recognized. Our primary focus has been perfecting protein powders and weight gainers through high-quality ingredients, innovation and technology. Inner Armour has a full range of proteins including performance blends, low-carb whey protein, micellar casein and much more.Recently, Inner Armour teamed up with Informed-Choice to ensure we provide the utmost in high-quality ingredients to elite athletes. Informed-Choice is a quality assurance program for sports nutrition products. The program certifies that all nutritional supplements and/or ingredients which bear the Informed-Choice logo have been tested for banned substances by the world class sports anti-doping lab, HFL Sport Science.Each Inner Armour product contains clinically tested ingredients in the actual amounts in which they were tested, without the use of any banned substances. All products also bear a "Banned Substance Free" and Parisi Speed School logo. We at Inner Armour have formed a staff of leading industry professionals, scientists, product developers, trainers and registered dieticians to make up the most powerful nutritional supplement brand in the world. Our supplements and training methods are designed to generate one thing: greater power from working muscles. At Inner Armour we focus on the fact that Speed x Strength = Power ... because when it comes to performance, power ultimately defines a great athlete.Can you explain your partnership with the Parisi Speed School?With more than 75 locations nationwide, the Parisi Speed School is recognized as the Country's premiere athletic performance enhancement organization. Using techniques that have produced more than 190 NFL draft picks, The Parisi Speed School's specially trained performance coaches deliver a positive training experience which improves speed of movement and strength in character regardless of ability or economic status.Inner Armour teamed up with the Parisi Speed School to develop a successful training regimen for the NFL Combine Training. More than 75 percent of athletes who have gone through the Inner Armour/Parisi NFL Combine Training regimen have been drafted into the NFL. Those numbers speak for themselves.We feel that the partnership and joined focus on our key values—Undeniable Trust, Undeniable Quality, and Undeniable Results—are a true testament to our dedication and loyalty to our athlete customers."Inner Armour teamed up with the Parisi Speed School to develop a successful training regimen for the NFL Combine Training."What is Informed-Choice and how does it tie in with Inner Armour's goals?Since we are all about improving the athlete's performance, we recently teamed up with Informed-Choice to further our dedication to every level of athlete, from elite professional athletes to people just starting out in their athletic career.Informed-Choice is a quality assurance program for sports nutrition products, suppliers to the sports nutrition industry, and supplement manufacturing facilities. The program certifies that all nutritional supplements and/or ingredients which bear the Informed-Choice logo have been tested for banned substances by the world class sports anti-doping lab, HFL Sport Science. Athletes choosing to use supplements can go directly to the Informed-Choice website and search for registered products which have been through the rigorous certification process.What are the differences between the Blue Line and Black Line?Inner Armour Black was specifically formulated to help improve the performance of an athlete, no matter if they are at the amateur, collegiate or professional level. Since many athletes stay away from using supplements because of concerns over ingredients causing positive drug tests, Inner Armour set out to develop a sports nutrition line that could be the go-to supplement choice for athletes.Unlike other companies which formulate supplements containing ingredients on the WADA (World Anti-Doping Agency) banned substance list, Inner Armour products do not; they are tested and certified by Informed-Choice to ensure they are banned substance free. This allows for piece of mind, which benefits all athletes.Inner Armour Blue focuses on the active, gym-goer looking to improve his or her health, performance and physique. Inner Armour Blue is a full line of supplements for the everyday athlete, offering a supplement for every need from fat loss, pre-workout, recovery to getting daily protein requirements met!Let's say a customer is just starting a fitness regimen, can only afford one product, and he/she comes to you. Which one supplement do you recommend? Why?We feel strongly that everyone should start with the foundational supplements of a multivitamin and whey protein, but if we could only recommend one, it would definitely be Nitro Peak. With 25 grams of protein, 9 grams of glutamine, branched-chain amino acids, fast-acting whey protein hydrolysates, and mouth-watering flavors, Nitro Peak gives the customer an elite quality supplement to help them achieve their goals and meet their needs. Nitro Peak can be taken an hour before training, immediately after training or anytime throughout the day to meet the customers' personal protein requirements.What do you believe are the best and worst things about the supplement industry?The best and most rewarding aspect of the supplement industry is helping people achieve their health and fitness goals. With the ever-increasing focus on people improving their fitness, the sports nutrition industry continues to grow and expand, offering quality supplements that can help people meet their goals and ambitions. One of the negative elements in the industry is the lack of focus on safety and quality. We understand the large cost associated with banned substance testing but to us it is worth it, to give our loyal customers piece of mind. Other supplement companies don't invest sufficiently to ensure their products are safe and free of banned or harmful substances.How important are the trade shows and expos to the growth of your company?Trade shows and expos are crucial in our industry. This is the perfect venue to hear from the most important people, our customers! Attending industry events provides us the opportunity to directly interact with our customers and get firsthand feedback, which is essential to our growth as a company. This ensures we continue to build innovative and effective products which meet our customer's needs."Trade shows and expos are crucial in our industry. This is the perfect venue to hear from the most important people, our customers!"How does Inner Armour handle proprietary blends?We believe in full label disclosure. Our products are formulated with the actual clinical doses and scientifically validated ingredients. We want our loyal customers to know that we have nothing to hide. We feel when other companies hide their ingredients it puts up a red flag and that hurts nobody more than the customer. Personally, I want to know exactly what and how much of each ingredient I am taking to ensure I get an effective dose and get the best results. Isn't that what proper supplementation is all about?When you decide to produce a new supplement, how long does it take for it to reach the shelves of a supplier like Bodybuilding.com?The development time of a new product depends on which category the product is in. We are primarily a protein company. With our experience and expertise in that area of the industry, we can launch new products quickly, but we take the extra time to ensure that our products are not only of the highest quality but are also absolutely delicious. We put extra time into flavor testing and analysis. Overall, we have a new product turn around time of 3-4 months.Ethics are important to supplement buyers, what does your company do to ensure ethical standards?Unlike other supplement companies that cut corners, use unsafe ingredients, or spike their supplements with banned ingredients, Inner Armour formulates each product with nothing but pure, high-quality and clinically researched amounts of superior ingredients. This was part of the reason we partnered up with Informed-Choice, to be absolutely certain we provide nothing but high-quality ingredients to our customers.Does Inner Armour perform its own research? How much will science guide your future?Inner Armour works with some of the leading research and development teams at our elite contract manufacturing facilities to deliver products based on clinical tested ingredients and validated by science. At Inner Armour we believe in delivering products that are based on research, and help deliver results for the user, otherwise they are not of much use to the individual. Science, validation, and clinical results will continue to drive our product innovation at Inner Armour."Inner Armour works with some of the leading research and development teams at our elite contract manufacturing facilities."How valuable are supplements? How can people verify whether a product is worth the cost?Supplements are just that—they are a supplement to the diet. Supplements can help to optimize progress by providing any lacking or missing nutrients in the diet. We recommend the customer always assess their personal nutrition program first and foremost, make sure they follow a healthy and well-balanced diet, and add proper supplementation to help maximize their performance and their health. Inner Armour feels the staple foundational supplements are key factors in any fitness regimen or sport. Taking a premium protein product like Nitro Peak is ideal.Athlete Interview QHow long have you been sponsored/involved with Inner Armour? What made you join the team? "I joined the Inner Armour team because their products helped me reach my goals."I have been involved with Inner Armour for about six months now. I joined the team because their products helped me reach my goals. When getting ready for the NBA I knew I needed to add some muscle to compete at the highest level. I started taking Mass Peak to gain size and the results were amazing. In a short period of time I gained more than 15 pounds and was able to play at the most elite level of my career.Do you think it's important for athletes to earn sponsorships? Why?Sponsorships are great to earn because it is a good way to build your personal brand, share your interest, and reach the community. Working with a supplement company is even better because they can help you reach your physical goals and help you improve your performance and recovery. With that being said, it still takes hard work and dedication to reach that level, but having a sponsor can help you get there faster.When training, what is your favorite Inner Armour supplement? How do you use it?My favorite product is the MASS-PEAK protein supplement. It comes in a few different flavors and I like them all. I use it to make my pre- and post-workout shake. I drink the shake 45 minutes before and after my workout to help with my energy levels during my workout and help with recovery after my workout. And since I burn through calories during training, it also helps me to keep muscle and maintain what I have put on.Has your performance in the gym improved using Inner Armour supplements?Yes, I have more energy while gaining mass and overall strength. My favorite workout is a combination of explosive push-ups and dumbbell bench press.How has being sponsored by Inner Armour helped your career in the industry?Unlike many Inner Armour athletes who are bodybuilders, I play basketball. But regardless, the products help me achieve my goals. For me, I am able to play better, stronger, be more solid. I can take hits when playing in the paint, which has helped to improve my efficiency and overall game, which greatly benefits my career.Is there anything else you care to share about Inner Armour? Any good 'inside' stories you'd like to tell?Not too many inside stories for you but my friends and colleagues have started to use the products and they see the results too!Recommended For YouSupplement Company Of The Month:RSP Nutrition No matter your sport, specialty, or activity, you want to be a winner. To win you must perform. That is the driving force behind RSP Nutrition.Supplement Company Of The Month:Dymatize Nutrition Dymatize is a giant of the supplement world. Its products cover spectrum of customer needs and get tested like no other. If you have a goal, Dymatize can help you achieve it.Supplement Company Of The Month:Image Sports The most important thing about any supplement is whether or not it is effective. IMAGE Sports is growing up fast because of its supreme focus on efficacy.

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