Saturday, December 30, 2017
The Ultimate Athleisure Essentials Guide for Winter Layering
10 Lifestyle Changes to Make to Get Fitter and Healthier
5 Healthy, Flavorful, High-protein Recipes to Help You Build Muscle
Post-workout Shake: Pumpkin Pie
Beet Curry
Sweet beets swathed in a rich curry sauce—this is sure to become the hit of the holiday table. It’s also the ultimate make-ahead dish, as the flavor gets only better after a day or two of lingering in the fridge.
Chef's Tip: If your beets come with their greens, go ahead and wash a few of them, then chop and toss them into the curry toward the end of cooking for an extra punch of nutrition.
Post-workout Shake: Pistachio Spinach
Refuel after your workout and maintain your blood sugar levels with this clean, lean protein shake to help rebuild muscles—and mix in some carbs to get your energy back.
Chocolate Pumpkin Pie Pudding
Most holiday desserts are loaded with many calories and so much sugar that you’ll be walking away from the table feeling stuffed—and not in a good way. Instead, finish off a festive meal with this healthy, protein-packed riff on ye olde pumpkin pie. If serving this to a hungry crowd, simply double up on the ingredients
Mashed Butternut Squash With Browned Butter and Pecans
This squash-based version of carb-laden mashed potatoes is ready to take over as a holiday side dish must-have. The browned butter may seem like a high-flying feat, but it’s a cinch to make, and its nutty, toasty deliciousness takes any kind of mash to a whole new level.
Chef's tip: Many supermarkets now sell packages of chopped butternut. You can roast these as a recipe shortcut.
Poached Turkey with Mushroom Gravy
Not only does poaching the bird keep it moist, but it’s pretty hands-off. And since no festive feast should be without gravy, here’s one that will bathe your bird in savory goodness while still being waistline-friendly.
Post-workout Shake: Grasshopper
Friday, December 29, 2017
4 Reasons Why You Should Be Intermittent Fasting
What Does Protein Actually Do In Your Body?
Beasts-Only Chest Workout!
Your Expert Guide To Green Tea
Cassie Mason's Badass Leg Workout
Your Ultimate Guide To Selenium
Grilled Chicken And Lemon Skewers
Joe Manganiello's 'Magic' Conditioning Routine to Get Ripped and Strong
Joe Manganiello trains six times per week. He started working with his trainer, co-owner of Reebok CrossFit Lab Ron Mathews, after booking his role as ripped werewolf Alcide Herveaux on HBO's True Blood. His workouts are intense, so much so that he calls it "being in the pain cave." Manganiello does 225-pound deadlifts for sets up to 10, 300-pound deadlifts for sets of four.
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“I don’t have him max out on the deadlift since pure strength is not one of our goals,” says Mathews. “He uses weights that are heavy, but he can comfortably move and get right into something else.” Joe then d rags the sled 40 yards (or flips the tire 10 times) and does 10 squat jumps.
Here’s his complete conditioning circuit:
6 Tips to Help You Crush Your New Year's Resolutions in 2018
Apple Pie Post-workout Protein Shake
Need a change of pace from your regular post-workout shake? Try this recipe, which takes a classic holiday dessert and turns it into a drink you can enjoy without worrying about your gut.
The 4-week 'New Year, New Muscle' Workout Plan
Whether you’re a beginner, an intermediate looking to take your training to the next level, or a grizzled iron veteran with the scars to prove it, once you’ve learned the truth about strength training you’ll make faster, easier progress without any more pain or wasted time and effort. That’s the goal of the New Year, New Muscle workout plan that follows.
What's the truth about strength training? Simply that most of what you’ve been led to believe is necessary to build muscle and burn fat isn’t important at all. It’s hype to confuse you and make you buy things you don’t need and do things you don’t like. Here’s a short list of stuff you don’t need to worry about anymore if you want to get big, strong, and lean: intermittent fasting, circuit training, high-intensity interval training, low-carb diets, and body-part splits.
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I go into detail about what isn’t important and why in my book, but for now I’ll tell you what you do need to make 2018 the year you achieve your goals: a simple plan to get stronger, a diet you can live with, and a workout regimen that lets you avoid injury while packing on muscle long-term. New Year, New Muscle helps you do that by building your numbers on the squat, bench press, and deadlift—the most effective strength exercises around and the ones from which the greatest muscle gains come. It also offers joint-friendly training that allows you to train hard regardless of age or injuries and helps prevent aches and pains from starting. Combine that with a sustainable, well-rounded diet (very similar to the one Arnold and other Golden Age bodybuilders followed), and you’ll reach your potential without having to waste another year experimenting with all the other inferior methods out there.
Follow the routine here for four weeks, and go to truthaboutstrengthtraining.com for a complete 12-week program.
This routine is based on my e-book, The Truth About Strength Training—a 12-week program that condenses everything I’ve learned (mostly the hard way) from all my years in the iron game. Get it here.
Workout directions
Perform each workout (Days 1-4) once per week. You can perform Days 1 and 2 back-to-back if you like, and 3 and 4 back-to-back, or rest a day between each session. Allow at least two full days between lower-body workouts (Days 1 and 3).
For example: Perform Day 1 on Monday, Day 2 on Wednesday, Day 3 on Friday, and Day 4 on Sunday.
Or, you could do Day 1 on Monday, Day 2 on Tuesday, Day 3 on Thursday, and Day 4 on Friday.
Exercises that are paired (marked A and B) are done in alternating fashion. Perform a set of A, rest as prescribed, then a set of B, rest, and repeat until all the sets are completed. Note that exercises with no rest mean to go immediately to the next exercise.
Exercises that don’t have a letter attached (are not paired) are done as straight sets. Complete one set, rest as prescribed, and repeat until all sets are complete.
Choose loads that are challenging but allow you to complete one or two more reps than are prescribed on each set (unless otherwise noted).
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How to do the main lifts
On the squat, bench press, and deadlift, you will need to “work up” to the heaviest load you can handle for the given number of reps—your rep max. However, even though we’re calling it a “max” it shouldn’t be a load that pushes you to the absolute limit. Be conservative.
Start with the empty bar and do 10 reps just to get warm. Then add some weight and do a set of 8. From there, go up in weight gradually and keep your reps low. This is very important. Do not rush through this and quickly attempt a max set. These work-up sets make you stronger. And safer. Also, none of these sets should be difficult. You should be many, many reps away from failure on all of them. They’re just serving to prepare your nervous system, joints, and muscles.
Here’s an example of how you could work up to a 275-lb squat for 3 reps:
Bar x 10
95 x 8
135 x 5
175 x 5
215 x 3
245 x 3
275 x 3
Aim for 5 to 8 work-up sets before your rep-max set.
There are also a few different options for the main lifts. You can do the conventional squat, bench press, and deadlift every week throughout the plan. Or, if you want, you can vary it up. You can do the front squat one week or the floor press in place of the bench press. But if making progress on the conventional lifts is important to you, you should stick with them more often than not.
For example, you could squat onto a box the first week, then front squat the next week, and then do a regular squat after that.
You’ll work up to a 7-rep max the first week, 5-rep max the second, and 3-rep max during the third, no matter what exercises you choose. The weight you use will vary depending on the lift.
After your main set of 7, 5, or 3 reps, you’ll do one more set with a lighter weight. Reduce the load by 10% and perform the same number of reps. So, if you squatted 275 for 3 reps, you’ll finish the exercise by doing a set of 250 for 3 reps (10% of 275, subtracted from 275, and rounded off).
In Week 4, you will deload. Perform three sets of 5 reps using 60% of the heaviest load you worked up to in Week 3. Do this for the main lifts only.
Joe Manganiello’s 2-Day 'Werewolf Shredded' Routine
The 2 following workouts are part of the transformational six-week program published in Joe Manganiello’s book, Evolution. These particular routines fall on Monday and Tuesday of Week 3 as part of a six-days-on, one-day-off, three-day training split in which the chest and back are trained on Monday and Thursday; the legs and triceps on Tuesday and Friday; and the shoulders and biceps on Wednesday and Saturday.
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Salmon With Saffron Tomatoes, Fennel, and Sweet Potato
Sweet potato trumps the rest of the carb field based on its high vitamin A content and relatively lower carb count. Plus, its high levels of soluble fiber help control blood sugar and slow digestion so you feel satisfied longer.
Tip: You don't need to consume loads of healthy carbs at every meal for the sustained reducing in blood glucose levels, thanks to the "second meal" effect that low GI foods create. Just one low GI food per meal is enough.
Supergreen Candy Salad With Mango and Pomegranate
Quinoa, the king of carbs, is a great alternative to typical grains like wheat, oats, and barley. What sets quinoa apart is its amino acid profile, which yields a whopping 24g of complete protein per cup. Quinoa also contains high levels of heart-healthy essential fatty acids, such as ALA and oleic acid. Plus, its high fiber content (12g per cup) makes it a low glycemic-index source of energy—perfect for fueling longer workouts.
Abs-friendly Comfort Food Recipes That Won't Wreck Your Diet
Almond Coconut Post-Workout Shake for Maximum Muscle
Thursday, December 28, 2017
Chef Robert Irvine: Kale And Citrus Chicken Salad
Design Your Diet To Fight Chronic Inflammation
Jim Stoppani's Full-Body 5x5s
4 Best New Fitness Foods To Try In 2018
Apple-cinnamon Protein Crepes
Eating healthy doesn't have to be boring, and this apple-cinnamon crepe is the perfect example of that. In addition to being a sweet treat, this recipes packs a bit of protein with egg whites in the ingredients.
Apple-Curry Tuna Melt
This hearty cold-weather recipe is filling but will still keep your summer body lasting throughout the fall and winter months so you have less catching up to do once the sun rears its head again.
This recipe features tuna, an excellent source of protein and a good change from your typical chicken breast. To get the most out of your fish, try the brand Wild Planet, which offers tuna with lower mercury levels and higher omega-3s.
Post-workout Shake: Banana Nut
Grilled Chicken Breast With Pesto Bulgur Wheat Salad and Crumbled Feta
If you like this recipe, try these other high-protein muscle fueling recipes.
Creole Gumbo With Red Beans and Rice
If you like this recipe, try these other high-protein muscle fueling recipes.
The Best 'Muscle & Fitness' Back Workout Routines of All Time
Healthy Autumn Food: Savory Breakfast Skillet
You can preserve your lean physique by taking advantage of this recipe made with the season’s freshest, healthiest fare.
Pepper It: If you can stand the heat, use a liberal amount of cayenne pepper. It’s been shown to boost metabolism, reduce hunger, aid digestion, and lower blood pressure.
Post-workout Shake: All-natural Almond and Walnut
Post-workout Shake: High-protein Cheesecake
The Best 'Muscle & Fitness' Arms Workout Routines of All Time
The Ultimate Ab-friendly Bowl
Typically we look at winter time as the perfect season to pack on muscle and tip the scale and reserve summer for showing off the six-pack, but that doesn't have to be the case. With correct dieting you can carve out your abs and have them photo ready for the summer.
This steak and squash recipe will help you do just that while still feeling satisfied.
Pro Tip: Butternut squash equals bananas for potassium, which can help alleviate muscle cramping following workouts.
Wednesday, December 27, 2017
Your Expert Guide To Chia Seeds
Arash Rahbar Is Not Just An Avatar
The Ultimate Guide To Leg Day Nutrition
Your Guide to Building Next-Level Legs
Ron "Boss" Everline's Lower-Body Power Workout
Obliterate Your Deadlift PR With These 5 Moves
Strong Legs, Big Legs: Build Lower-Body Mass That'll Work For You!
Lawrence Ballenger's Big, Fun Arm Blast
The Spark: Allie Ruby
One Month To Bigger, Badder Legs
Pumpkin Spice Protein Flax Waffles
Don’t overthink a simple meal. Just add water to your favorite protein powder, flax, and oats and with a little spice you’re in for a nutritious breakfast.
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Post-workout Shake: Peanut Butterscotch
Post-workout Shake: Chocolate Peanut Butter
Gingerbread Cookie Post-Workout Shake for Maximum Muscle
Simple Snack: Open-faced Nut Butter Toast
It’s time to challenge your simple PB&J standby with this flavorful new twist on an old staple. One bite of this protein packed snack and you’ll never go back the classic PB&J.
Hearty Artichokes With Garlic and Olive Oil
Don’t miss out on the health benefits of artichokes simply on prep time. With the help of a slow cooker, you can set your chokes to cook while you go about your day, and return to a strong meal rich in antioxidants, dietary fiber, and potassium.
15-minute Healthy Sloppy Joes
Don’t waste time slicing anything this football season. Instead, use a food processor to make hassle-free meals like this all-American fave.
Pro tip: You can cut your cook-time in half by using heat-and-eat meat like Beyond Meat’s ground “beef” which requires less time over a flame as regular meat.
Barbecue Lentil Stew
Making homemade soup doesn’t have to be intimidating or time-consuming. Let a pressure cooker take the pressure off you completely. Just add ingredients, set the dials, and return to a delicious meal hours later.
The Best Active Puffer Jackets to Keep You Warm All Winter: 2017/2018
Saturday, December 23, 2017
WWE's Sasha Banks on the Women's 'Royal Rumble' and What's Next for the 'Women's Revolution'
On Monday, Stephanie McMahon made a huge announcement to the entire WWE Raw women's division: The reveal of the first ever women's Royal Rumble, an iconic event that has been a WWE staple for decades.
Among those superstars in attendance was the "Legit Boss" Sasha Banks. While Banks confirmed to Muscle & Fitness that she wasn't told what McMahon would say prior to the live announcement, she also admits it was pretty easy to see coming. "I kind of figured that's [what] it was going to be with January right around the corner and Royal Rumble coming up. What else was she going to announce? That we were all fired? That would have sucked." We can't really argue with that.
Regardless of its inevitability, Banks is still undeniably excited for the event: "It's really cool to be given another opportunity for the women and it's incredible to see. I'm really excited to see the potential."
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As far as preparation for the event is concerned, Banks confesses that it's a bit too early to start preparations for the match, since WWE hasn't even confirmed which superstars will be in it. Regardless, "when the time comes around and we actually find out which women are gonna be in it, that's when I'll be doing most of my studying. I'll definitely be going to the WWE network and be watching past Royal Rumbles to get an idea of what I could do to stay in it. "
As for what's next for the "Women's Revolution," Banks tell us that she's excited to get to the point where the men's and women's division get equal share of events. "We've pretty much almost done all the 'first time evers' and getting those things to the side. Where people aren't going to be like 'Oh, this is the [first time for] the women.' Hopefully [women] main event in WrestleMania, but also [I] just [want to] make this a normal thing where we're not just dedicating interviews to [talking to] the women's [division] because it's the 'first time ever.' We're just gonna talk to, the face of the company, Sasha Banks, because she's a badass and we wanna talk to her. "
The first-ever women's Royal Rumble will air live from Philadelphia on January 28, 2018.
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Sesame Black Noodles With Soy and Ginger Tofu
Black rice noodles are a bit exotic, but worth hunting down in the specialty-food aisle. They look great and are filled with key nutrients, including fiber, protein, iron, and antioxidants. If you can’t find them, though, you can also use brown rice noodles. The dressing recipe makes more than you need, so freeze the leftovers in an ice cube tray and defrost each cube as needed for dressing on salads.
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Build a Better Holiday Plate
With the holidays just around the corner, most fitness enthusiasts are thinking about two things: cheat meals or vacations. After all, what's the point of being in shape and killing it in the gym all year long if we can’t indulge once in a while, especially for special occasions? Those who want to stay lean and mean and not destroy the whole year’s worth of training always have a choice. It is still possible to take part in those family gatherings without jeopardizing your hard work and months of training and dieting.
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The Menu
Dinner
- Turkey
- Ham
- Goose or duck
- Stuffing
- Winter Squash
- Yams
- Mashed potatoes
- Deviled eggs
- Bread rolls
- Cornbread
- Mincemeat pie
- Sweet potato pie
- Salads
- Cranberry sauce
- Gravy
Dessert
- Pumpkin pie
- Chocolate cream pie
- Apple pie
- Pecan pie
The Rules
1. Eat your regular meals throughout the day.
Don’t skip breakfast to leave room for the large meal at night. Sumo wrestlers do exactly that – eat one or two meals a day and go to sleep. I’m sure you have the visual of your uncles going to the couch to nap after stuffing themselves. Having your regular meals throughout the day won’t leave you starving when the feasts come, preventing you from overeating.
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2. Have one hell of a workout an hour or so before.
That way, even if you overeat, your body will store the excess calories as energy, not fat.
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3. Choose wisely and make sure you have digestive enzymes at hand.
I would also suggest some type of glucose disposal herb like fenugreek, which helps your body and insulin deal with the elevated blood sugar.
The Macro Split
Split your dish into three sections. One third is protein, another third is vegetables, salads and greens, and the last third is what I call category-two vegetables, which are usually higher on the glycemic index like potatoes, sweet potatoes, yams or rice. The chart above is what it would look like.
It's recommended to stay away from sauces and pies. Sauces always have some kind of sugar, which makes everything harder to digest. The crust from the pies always contain gluten, unless specified otherwise. Gluten is also in most sauces and other desserts. Unless it was planned as a cheat, stay away from desserts and pies.
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If you are the host, you can always treat your guests with healthier choices like organic turkey (raised without antibiotics), gluten-free pies, frozen or fresh vegetables and fruits. Ditch the traditional mashed white potatoes, which are known for being high in pesticides. Opt for mashed sweet potatoes or cauliflower instead. Here are some non-conventional recipes for a healthier and leaner Holidays:
Marinated Ginger Garlic Chicken & Brown Rice With Cranberries
Pro tip: Marinating the chicken breast a day or two in advance lets it absorb the rich ginger and garlic flavors.
Tomato and Basil Chicken With Garlic Green Beans
Simple grilled chicken gets an elegant makeover when topped with fresh tomatoes and seasonings.
Pro tip: Fresh heirloom tomatoes, if available, make a colorful (and flavorful) topping for the chicken breast.
Cranberry Turkey Hill Cutlets With Wild Rice and Chestnuts
Seasonal favorites turkey, wild rice, cranberries, and chestnuts blend scrumptiously in this holiday centerpiece.
Low-carb Comfort Food: Turkey Meatloaf With Baked Potatoes
Slash the fat and calorie count of this classic comfort food by using lean ground turkey breast.
Low-carb Comfort Food: Orange-Honey Pork Loin with Sweet Potato Mash
A citrusy glaze helps the naturally lean pork loin stay juicy and delicious.
The Best Base Layers for Lifting, Running, and Winter Sports: 2017/2018
Friday, December 22, 2017
Dark Chocolate and Almond Protein Cheesecake
This dessert wins the triple crown — it's high-protein, gluten free, and grain free. We gave the classic graham-cracker-style crust a makeover by using almond flavor to keep that beloved crumbly texture.
Recipe excerpted from The Ultimate Protein Powder Cookbook (available Jan. 9, 2018), by Anna Sward. Copyright 2018. Used with permission of the publisher, Countryman Press.
How to Increase Your Strength by 25% in 12 Weeks
For us recreational enthusiasts, there are few things that provide more inspiration than the audible feats of strength that take place in our own gyms every day. The clanging of non-collared plates on a big set of squats. The seismic thud of a stacked set of dumbbells hitting the floor. The primitive, rep-beating grunt of fellow strength-seeking men. It’s this cacophony of iron that pushes us to push ourselves. We want to move more weight - lots more - and we’re ready to put in the work.
If that sounds familiar, this strength training workout routine, designed and gym-tested by our fitness director and senior science editor, is for you. It’s a 12-week, big-weight, balls-to-the-wall strength boot camp, with each four-week phase providing a different focus to keep the gains coming.
At the end, if you’ve adhered to your training and observed proper rest and nutrition, you’ll have boosted your three-rep max on all of your major lifts by roughly 25%. Now that’s something to yell about.
25% Stronger Split
Follow this split all three months of the program. Weight training is limited to three days a week, but if you push yourself as hard as possible during those workouts, trust us: You’ll need every minute of those four days to rest. Complete muscular recovery from these intense sessions is essential to your ultimate success on this plan.
| Day | Bodyparts Trained |
| 1 | Chest, shoulders, triceps |
| 2 | Rest |
| 3 | Back, biceps, abs |
| 4 | Rest |
| 5 | Legs |
| 6-7 | Rest |
Testing Your 3RM
Finding out how much weight you can move for three reps is key to this program. Here’s how to get the best results.
To know how far 12 weeks of hardcore training have taken you, you’ll need to know where you began. In “Week 0” - a single workout to be performed one full week before taking on the rest of the program - devote an entire gym session to finding your three-rep max on five multijoint lifts. Your performance will provide you with a fair assessment of your strength so you can accurately measure your gains at the end of the program (Week 13).
After a 5-10-minute full-body warm-up, head into two lighter, high-rep sets of your first exercise - in this case, the bench press. After those two specific warm-up sets, choose a weight you think you can handle for three reps. If you can complete four or more reps, add more weight and try a second set. Perform two sets of specific warm-ups before each exercise.
| Exercise | Sets | Reps |
| Bench Press | 1-2 | 3 |
| Squat | 1-2 | 3 |
| Deadlift | 1-2 | 3 |
| Bent-Over Row | 1-2 | 3 |
| Overhead Dumbbell Press | 1-2 | 3 |
Month 1: Unilateral Strength Training
The first step to increasing your overall strength is getting strong one side at a time. This approach might seem unproductive, since working more muscle (not less) tends to produce the most marked results in strength and mass. But read on: Unilateral training is actually an excellent way to quickly boost strength.
Research confirms that training one limb at a time forces the recruitment of more muscle fibers and produces more force, since a limb working alone requires more effort to move a weight from point A to point B than when it’s working in concert with another limb. Consider the barbell curl: A lifter who can curl a 100-pound barbell for 10 reps can likely perform dumbbell curls with 55 or 60 pounds in each hand because of the resultant increase in muscle fiber recruitment. In addition, unilateral training tends to maximize the number of growth-prone fast-twitch fibers that are called into play.
But regular unilateral work provides yet another advantage for building strength: core training. In the one-arm overhead dumbbell press, for example, the imbalance in weight distribution causes your core to work overtime in an effort to stabilize your torso. And the stronger your core grows over time, the more effective - as well as injury-free - you’re likely to be on bigger lifts such as squats, deadlifts and bench presses.
When training one side at a time, there’s a natural tendency to use some body english to get through a few reps. That’s okay; a few calculated cheat reps through these four weeks will pay off down the road. Just be sure not to overuse this method.
Need more convincing? Unilateral training can also help expose and correct muscular weaknesses, because when you have an arm or a leg going solo, it doesn’t have the benefit of its opposing limb helping to balance the bar or press more than its share on a machine.
Month 2: Low- and High-Rep Training
It’s more than an adage, it’s a fact: If you want to get stronger, you have to train heavy. Specifically, weight loads that produce muscle failure at or less than seven reps are ideal for producing strength. But that doesn’t mean high-rep sets have no place in your routine.
Research shows that when adding a high-rep set to a traditional low-rep strength scheme, test subjects gained 5% more strength than when they performed only the heavier, low-rep work. While the reason behind this is unclear, researchers speculate that higher reps provided the stimulus based on the higher growth hormone (GH) levels associated with high-rep weight training.
So this month, in keeping with strength-building custom, heavy sets of just five reps on basic, meat-and-potatoes lifts will serve as the backbone of your routine. But a lighter set of 30 reps at the end of each exercise (abs excepted) will provide the additional GH spike needed to boost strength and help you build denser mass. Rest 2-3 minutes between sets, and skip the definitive set of 30 for the final act on abs, for which you’ll perform four straight sets of 20 reps. Make sure you choose a heavy enough weight on that last high-rep set to make the final 5-6 reps challenging and so you elicit the best muscular and hormonal response.
Month 3: Finishing Strong
The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.
In the 12th week of the program, performing three sets of three on all exercises will provide a barometer with which you can measure your improvement. Then, in the 13th week, you’ll test your three-rep max (3RM) on five major strength lifts. If you performed the 3RM test before you began the program (see “Testing Your 3RM”), you should be looking at roughly a 25% improvement on all five lifts.
Where you go from here is up to you. With 25% more strength, you’re no doubt carrying more muscle. Maybe it’s time to step into a cutting cycle after a week or two off. Or, if you feel like this methodology set you on the path to even greater gains, you can always start the program over, perhaps aiming to add even more strength and size to your new physique.
In any case, that exclusive area of the dumbbell rack is calling your name. Time to dust off those bad boys and get to work.