Tuesday, October 31, 2017
Meet Brooke Wells: A Real-Life Superwoman
4 Reasons You Should Be Doing Whole-Body Training
Fat-burning Strategies to Avoid Being 'Skinny-fat'
MRBIG_PHOTOGRAPHY / Getty
Skinny isn't necessarily sexy. The phenomenon known as “skinny-fat” (a svelte appearance that camouflages an otherwise unhealthy physique) can affect many women who equate thinness with beauty. Fitness model Jenna Renee Webb confesses that before she started training a few years ago, she was slim on the outside, but not in great shape underneath. “I went from having absolutely no definition to transforming my body with regular strength workouts,” she says.
Today, Webb hits the gym five days a week doing a combination of strength, HIIT workouts, and circuit training. Check out her favorite legs day routine for building muscle and boosting metabolism, along with her top tips for losing fat and staying healthy.
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Webb's legs day workout
Warmup:
- Start with dynamic stretches, including walking knee pulls to chest, lunges, walking heel pulls, and walking leg curls/pulls.
Exercise 1: squat (6 sets)
- For the first set, do 15-20 reps with light weight. Then add weight for 8-10 reps for the next 5 sets.
- In-between sets: Do 15 reps of standing kickbacks with ankle weights or bands.
Exercise 2: single-leg press (4 sets, 15 reps)
- To better target your outer glutes, turn your toes slightly inward with your knee following the direction of your toes.
- In-between sets: Do 15 reps of plyometric jumping lunges.
Exercise 3: weighted walking lunge (4 sets, 10–15 reps per leg)
- In-between sets: Do box jumps as high as you can; aim for 15 reps.
Exercise 4: legs curl (4 sets, 8-15 reps)
- In-between sets: Do various resistance band exercises. For example: lateral steps, squats with lateral leg raises, and jump squats. (Keep legs at about a 90° angle to engage glutes.)
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Jenna’s fat-burning strategies
Todor Tsvetkov / Getty
- Hydrate often: “I try to consume about one gallon of water a day to make sure I stay hydrated.”
- Chow down: “I eat about every three hours. It helps to continuously reset my metabolism and kick my fat-burning into high gear.”
- Run up: “I hate cardio, but I love incline sprints to burn fat while building the booty. Plus, it’s efficient; I never spend more than 30 minutes on a treadmill.”
- Finish strong: “At the end of the week, I usually do a full-body circuit workout that’s fast-paced with higher reps. This hits all the major muscles while also amping up the calorie burn.”
- Sleep well: “Get enough sleep! Your body builds muscle at rest, so don’t shortchange your ability to get stronger and leaner.”
Favorite supplement: Webb’s go-to supplement for fat loss? Hydroxycut SX-7. The advanced formula features seven thermogenic agents, including Myristica fragrans for energy, Ecklonia cava for health, Salvia officinalis for focus, raspberry ketones to boost metabolism, green coffee extract to help prevent fat storage, and yohimbe and caffeine to release stored fat.
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Monday, October 30, 2017
The 4 Best Leg-Builders You've Been Skipping
7 Outstanding Meal-Prep Recipes
Saturday, October 28, 2017
Gingerbread Protein Bars
Simple, fast, and full of flavor, these spicy ginger bars are the perfect comfort holiday treat: They skip the extra calories by using protein powder in place of regular flour and utilize a higher-protein and oat flour to boot.
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How Steve Weatherford Has Chiseled Out One of the Fittest Bodies in the NFL
Marius Bugge
Editor's Note: This article was originally published in 2013 when Steve Weatherford was still a punter for the New York Giants.
M&F: You don’t need to train as hard as you do to play the position you play. Punters have traditionally been the most average-looking guys on the field.
Steve Weatherford: I think I have “little man” syndrome. As a kid, I was always very athletic and very fast. I was always good at sports. I wasn’t big and I wasn’t strong. When I was 13, going into my freshman year, I decided that if I was going to be the short guy on the team, I’m going to work as hard as I can to get the most out of my body. I started reading all types of books on how to get bigger, faster, and stronger—nutrition books, Muscle & Fitness magazine, stuff like that, just to try and figure out how to get the most out of my body and eventually I did start growing. It was difficult as a child because I loved sports, but I wasn’t big enough to compete at an elite level, so I developed an elite work ethic, and then I grew to an elite size.
I’m glad that it happened the way it did, because if I had been big and strong naturally, I wouldn’t have the work ethic I have now, and it wouldn’t have gotten me as far as it’s gotten me because I wouldn’t have developed that as a young kid. I developed it at a young age. It’s become a habit and a lifestyle now, waking up and training as hard as I possibly can, 5-6 days a week. I’ve been very fortunate because I’ve stayed healthy, but I have to attribute a lot of it to my maniacal diet and training regimen.
That’s very interesting because I believe it works the same way with players and coaches. It’s rare that you see a great coach who was an amazing, naturally gifted player. The true naturals don’t necessarily learn the fundamentals.
Right. You won’t work at it. Ability will only get you so far. I’ve seen tons and tons of guys over my NFL career get into the league off of natural ability, but the Hall of Fame guys—like Jason Taylor, Drew Brees, Eli Manning, LaDanian Tomlinson—I’ve played with all those guys and obviously they’re all physically gifted, but the amount of time they’re willing to spend in the weight room, the film room, and taking care of their bodies…You don’t hear about those guys getting arrested for partying at night because they don’t party. It’s all about football all the time. Even though I don’t play an athletic position like they do, I still try to take that same mindset of: If it’s not going to help me get better at what I want to get better at, then I’m not going to do it. I don’t really drink alcohol. I mean, every now and then I’ll have a glass of wine with the wife; I’m not anti-alcohol, but if it’s not going to help me get to where I want to get, then it’s not part of my regimen.
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I read about your irregular heartbeat a couple years ago but haven’t heard anything about it since then. Are you all in the clear?
Yeah, I think so. The way they explained it to me was that 90% of the time with this—it’s called PSVT (Paroxysmal supraventricular tachycardia)—that people are diagnosed with this syndrome, they were elite athletes as kids. I ran uber-competitive track from age 10 until leaving college. So the reason I had that is because your heart becomes so efficient at pumping blood and oxygenating your body that your brain thinks that your heart is already an adult-size heart, so your heart will kind of mutate and develop an extra artery to help distribute the amount of blood your body needs…So my heart developed an extra artery, because my brain thought it was already fully developed, to be able to handle the volume of work that I was giving my heart. I ended up having surgery—they went in and found the extra artery and cauterized it.
You mentioned Eli. Obviously he’s the cornerstone of the franchise, but training and nutrition are probably secondary concerns for him compared to film study and other kinds of game preparation. So do the guys have a lot of fun with the fact that the punter is in so much better shape than the quarterback?
[Laughs] Well, not to sound arrogant or anything, but a lot of the guys on the team are like, “Why are you in such good shape?” Because I have the lowest body fat percentage on the team and I think pound-for-pound I’m probably the strongest guy on the team. But they view me as a football player and as an athlete and I don’t think a lot of punters and kickers in the NFL are viewed that way. I’ve kind of earned my respect in the weight room, the fact that I’m as strong as I am and that I’ve been able to stay healthy for eight years. I can run. I can jump. If I went to the combine right now at 30 years old, I think I would be able to compete and could put up as good or better numbers than a lot of the new safeties, 21-year-old guys who are coming into the NFL, and a lot of the guys respect that. I work really hard at my craft, but I also work hard in the weight room, and I’m very disciplined with my diet as well. It’s really flattering to me when a lot of my teammates come up to me and ask me for nutrition tips, whether they’re trying to gain weight, get stronger, or get their body fat lower. So knowing these guys are elite athletes and they’re coming to me for advice, it’s very flattering.
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Marius Bugge
So you can compete with 21-year-old safeties at the combine right now?
Absolutely.
What are your best all-time weight-room numbers?
I bench 385, 490-500 on squat, I power clean probably 335, my vertical is 39”, my broad jump 11’1’’, my 40 is 4.48. These are my all-time best. It might not be the same now, but I’m probably very close. If I were to be a safety at the combine those would be great numbers. I am blessed athletically, but I do work very hard.
Hypothetically speaking, if the team were decimated at a skill position, could Coughlin turn to you and ask you to play running back or corner?
There is a big difference between running fast and jumping high and all that, and running the football in a pro football league. That’s a real skill. Although without my shirt I may look really tough, I am not trying to get hit by those 330-lb defensive linemen. As far as athletically, I think that I could run with those guys, but they’re getting hit by some big boys, and that’s not something I’m willing to do.
What position would you play if not punter?
I think I’d be a wide receiver. I think in terms of my body type, I’m more like that than anything else. I couldn’t be a linebacker. Those guys are 240, 250lbs. So, wide receiver or safety.
In terms of aesthetics, no one on the team can really touch you. But what about the rest of the NFL? Who do you think is the fittest man in the NFL?
I think I am. [Laughs] I think Vernon Davis is another guy that’s a freak, I think the safety from Indianapolis—LaRon Landry—is a big, big guy… It’s tough to say who the fittest guy is. All I know is that when I go to bed at night, I have trained as hard as humanly possible to get everything I can out of my body. So I know I’m as fit as I can possibly be right now. I feel confident in saying that. Am I the most fit guy in the NFL? I gotta be in the top 5.
Jeff Feagles was a guy who punted into his 40s. Sure, he took care of himself, but not in terms of the degree that you do. Do you think you can set a new benchmark for longevity at your position? Barring any unforeseen injuries, of course.
I would love to do that, but I just take it one day at a time. I know how quickly this blessing of playing in the NFL can be taken from you. I thought when I had that heart scare in 2010 in the playoffs, I thought my NFL career was over because I didn’t think there would be an NFL team that would want to have the liability of their punter having a heart attack on the sidelines. I am very blessed to be able to get that cleared up. As far as playing as long as I can, that’s something I am definitely interested in doing. That’s one of the reasons—but not the only reason—I take care of my body the way I do. I want to play this game for a long time. I want to be able to see my kids grow up, to be a grandfather, and to enjoy my family. Longevity in life is more important to me than longevity in the NFL, but it’s all part of my training.
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What is your diet like? What are your main sources of protein, carbs, fat?
I eat a lot of quinoa. I try to get as many plant-based proteins as possible. I just feel like my energy levels are higher whenever I’m eating plant-based proteins. I’m not a vegan, but I’m pretty close, with the exceptions of eggs, chicken, and I eat red meat once a week. I eat a lot of quinoa. My favorite meal is a quinoa black bean burger that my wife makes. I eat a lot of chickpeas. As far as my diet is concerned, my wife is amazing in the way that she feeds me. It’s a lot easier to go get fast food and have a hamburger than for her to spend an hour cutting this stuff up. It’s not the easy route, but she knows how important it is to me. I have three children and they eat very similar to the way I eat. I’m very proud of the way my wife and I feed our family.
It sounds like you don’t count macros and calories and you just keep it clean.
I keep it clean and I eat as much as I want. I have a very active metabolism. If I don’t eat a lot, I’ll lose weight, muscle mass, and power, so I eat a lot, but I eat clean, so that enables me to eat as much as I want. I don’t eat tons of pasta—I’m not carb-free or anything, but I try to eat high protein with lots of leafy green vegetables and all that. I drink a lot of vegetable juice too, from this place Juice Generation in New York City. I have 21 juices delivered to my house every week. I have three vegetable juices per day, usually comprised of kale, spinach, watercress, ginger, parsley, and apple, so I know I’m getting tons and tons of live nutrients.
Do you have a favorite motivational quote?
My favorite motivational quote is Steve PreFontaine: “To give anything less than your best is to sacrifice the gift.” I try to live my life by that. We’re all gifted with our health, but I’m trying to maximize as much of my ability as I possibly can—to obviously play as well as I can, and as long as I can. And like I said, I’ve got kids, too, so it’s more than just being fit for sports. I want to be healthy for the rest of my life.
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Delicious Pumpkin Oatmeal Peanut Butter Chip Cookies
December is a time of year when baked goods are all around us. Whether it's at work, in your home, with your family, or at social events, sweet treats are hard to avoid come holiday season. Often, we get pressured into eating desserts come holiday season, when we're put in any type of social gathering.
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Another holiday tradition many families have is baking cookies come holiday season. Whether they're for friends, family, a gift exchange, or even just to enjoy for themselves, cookies are always present this time of the year.
However, there is no need to sabotage your health and fitness goals. With the following cookie recipes below, you can enjoy holiday treats without any guilt! Even if you are following a low carbohydrate diet, you can enjoy some sweet treats with your family and friends this holiday season! Enjoy the Clean Eats That Taste Like Cheats! You can now have your cookies and eat them too!
Friday, October 27, 2017
The Ultimate Kris Gethin Muscle-Building Meal Plan
5 Foods To Boost Your Energy
Shoulder-Transformer Workout
Chocolate-protein Truffles
A rich sweet with muscle-building chocolate protein powder and peanut flour, these truffles roll up quickly and are ready in an hour.
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The Workout to Forge Monstrous Traps
The upper traps are one of the few small body parts that can make or break a physique. (Two others that come to mind are the forearms and calves.)
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Build size in this muscle and you’re “yoked”— a term derived from the prominent wooden harness that sits atop the shoulders of oxen. The only problem with getting the upper traps to grow is that most of the routines you see for this muscle are boring as hell— shrugs, followed by shrugs, and then finishing off with more shrugs—making them an easy muscle to, ahem, shrug off.
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But your upper-trap workout doesn’t have to be dull. Livening things up is simply a matter of adding some cleans and farmer’s carries to the mix. The following Level Up routine does just that to help you develop some power, core stability, and grip strength while building that coveted yoke.
Chocolate-hazelnut Protein Cheesecake
Try this recipe, and check out more guilt-free holiday dessert recipes.
Thursday, October 26, 2017
Dumbbell-Barbell AMRAP Challenge
5 Exercises Every Teen Bodybuilder Must Do
3 Unexpected And Healthy Ways To Eat Pumpkin
4 Quick, Delicious Shake Recipes To Power Up Your Day!
Meet Kieon Dorsey: Your Hardcore Motivation Coach
Best Intra Workout Supplement Guide – Fuel Your Workout Properly
A lot has been said about intra workout nutrition online, but how reliable is the information? You also see a lot of supplements and drinks sold today, but what does intra workout mean? It refers to the supplements and drinks you consume during workouts. In this guide, we will take a look at the top […]
Post Source Here: Best Intra Workout Supplement Guide – Fuel Your Workout Properly
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/The Number-One Rule For Better Weight Loss
Bulking Made Easy: Your Complete Nutrition Guide To Maximizing Muscle Growth
Watch: Man Breaks World Record for Most Nuts Cracked by Hand
Since the folks at Guinness started documenting world records back in 1955, people around the globe have been looking for new ways to earn their place in the book. While some record-breaking endeavors seem logical, others are just downright bizarre.
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Take this recent attempt from India's Prabhakar Reddy, for example. The 35-year-old martial arts master was determined to crush the record for most walnuts cracked by hand in one minute. It was no easy feat, since the current record stood at 210, set by Pakistan’s serial record-breaker Muhammad Rashid.
But this was a mark begging to be broken, and Reddy was just the man to do it. The rules are simple: Using just one hand (which can be gloved), the shells must be smashed into at least two pieces for it to count toward the final tally. The clock begins when the first walnut is cracked.
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As seen in the record-breaking clip above, Reddy was a man on a mission, shelling three nuts per second to ultimately bypass the old record by two, for a grand total of 212 cracked walnuts.
Before you start lining up rows of nuts for your own world record attempt, keep in mind that the new title-holder admitted to practicing every day. Not only can it take a toll on your hand, but on your wallet as well.
Still, for some, the possibility of landing their name in The Guinness Book of World Records is totally worth it. Just imagine how many drink cans this guy had to crush during his training for the following world record attempt:
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Best Morning Workout for People Who Hate Waking Up in the A.M.
Some people naturally jump out of bed the moment their alarm clock goes off, revved up and ready to take on whatever workout they’ve planned, whether it’s hitting the gym or going on a run.
And then there are the rest of us. Early morning workouts can seem painful and a drag, but there’s no denying they are possibly the most efficient and effective way to keep your fitness on point. “People who work out in the morning are typically much more consistent than those who wait until later in the day to get to the gym,” notes Ariane Hundt, creator of the Brooklyn Boot Camp, whose a.m. workouts typically begin before the sun is up.
“It’s a no-brainer because by the time your evening rolls around, you may have accumulated 25 reasons as to why you shouldn’t exercise. Your willpower and determination are at their peak in the morning—and the amount of excuses that stop you from moving are significantly reduced.”
Research also shows that people who exercise in the a.m. are more likely to eat healthy all day long. (You’re also likely to be more focused, so you’ll get more done at work or school.)
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Finally, studies show you can burn up to 20% more body fat exercising on an empty stomach—which is easier to do in the morning because you haven’t eaten since the night before. Exercising in the early hours not only helps get your workout out of the way, it also gives your metabolism a jump start.
That’s especially true if you do HIIT or resistance routines, which create an after-burn effect, helping your body burn more calories all day. We tapped two fitness experts to put together their favorite high-powered a.m. exercise routines, each designed to get you up, out, and on your way in just 30 minutes.
Workout 1
Kick-start your morning with a 30-minute total-body strength workout from Katie Chung Hua, a certified trainer and IFBB bikini pro based in Las Vegas.
“This workout has all the ingredients needed to quickly jumpstart your metabolism and kick your day into high gear,” says Hua, who models the moves on these pages. “It starts with a warmup to get the blood flowing and is designed to help you lose fat and put on lean muscle.” Be sure to use enough resistance to keep your muscles challenged. Time permitting, add in 10 to 15 minutes of cardio intervals before you hit the showers and start your day.
Workout 2
This calorie-blasting routine is designed to challenge you no matter how many times you do it, explains Christi Marraccini, training manager at Tone House fitness studio in New York City.
“It’s the perfect morning workout because it maximizes work time and minimizes down time, boosting your metabolism for the rest of the day while waking up your body.” All you need to put it into action and get going is a set of gliding discs (or any sliding tool).
Enter to win 'Westworld' Season 1: The Maze on Blu-ray™
Own Westworld Season 1: The Maze on Digital now. Own 4K Ultra HD™, Blu-ray™, and DVD November 7, including all new exclusive bonus features.
A one-hour drama series, Westworld is a dark odyssey about the dawn of artificial consciousness and the evolution of sin. Set at the intersection of the near future and the reimagined past, it explores a world in which every human appetite, no matter how noble or depraved, can be indulged. No rules, no laws, no judgment. Live without limits.
Check out more on Westworld on social media at https://www.facebook.com/WestworldHBO, and OwnWestworld. Also at the hashtag #Westworld, and @Westworld.
© Warner Bros. Entertainment Inc.
All entries must be received by 11:59 p.m. EST on Nov. 10, 2017.
Wednesday, October 25, 2017
Get The Pec Pump Of Your Life!
Actor LaMonica Garrett's Go-to Abs-carving Workout
Designated Survivor's LaMonica Garrett has a hectic Hollywood schedule, but that hasn't stopped him from having an absolutely ripped midsection. If you want to know how in the world he pulls it off, look no further than this workout.
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Directions
Complete 1 set.
For step 1, Garrett holds a 45-pound plate over his head and a dumbbell between his feet.
For step 4, roll straight, left, and right for each rep.
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WWE 'Smackdown' Invades 'Raw,' Superstars Brag on Twitter
In the lead-up to Survivor Series, it looks like WWE has a bit of a sibling rivalry going on.
On Raw this week, general manager Kurt Angle announced to the crowd that his superstars (including Brock Lesnar, The Shield, and Alexa Bliss) would be going toe-to-toe with champions from Smackdown next month.
However, before he could finish his announcement, Angle got a surprise visit from Smackdown Live commissioner Shane McMahon, who said two words to Angle: "Under siege".
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What followed was a full-blown assault on Raw's superstars from the entire Smackdown roster, including The New Day, AJ Styles, and Baron Corbin. Check out the video above to see all of the chaos.
After the show, a number of Smackdown stars bragged about their exploits on Twitter with the hashtag #UnderSiege, including a hilarious diss track from The New Day:
#UnderSiege pic.twitter.com/nDEOJw8Vcz
— ShinigamE (@WWEBigE) October 24, 2017
#UnderSiege pic.twitter.com/3Oyk2iH0om
— AJStyles.Org (@AJStylesOrg) October 24, 2017
Blue blue blue. You know it. #undersiege pic.twitter.com/Ng3vuqVvGl
— Zack Ryder (@ZackRyder) October 24, 2017
Survivor Series broadcasts live from Houston, TX, on the WWE Network on November 19, so there's plenty of time for Raw to mount a counterattack.
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Tuesday, October 24, 2017
Blitz Your Biceps for Bigger Arms in 3 Weeks
Think carefully about your biceps workouts. Do you tend to perform the same exercises over and over at every session—barbell curls, preacher curls, seated dumbbell curls, and so on? Now go ahead and flex your biceps. Are you satisfied with their current size and shape? If the answer is yes (which I doubt), then go ahead and flip to the next article. However, if your answer is no, then please keep reading, because it is my goal to greatly increase ticket sales to your “gun show”.
Personally, I am a huge advocate of variety when it comes to designing individual training programs. If my 28 years of experience as a competitive bodybuilder and coach have taught me anything, it is that the human body is a profoundly adaptable machine—and because of this, we must continually present new challenges by switching up the stimuli we thrust upon it (that is, exercises, angles, tempos, and techniques).
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While there are many effective ways to tweak your workouts with the goal of pushing past plateaus or staving off stagnation, the one we shall focus on in this article is introducing a few novel movements. Of course, each of the exercises I will present are nothing more than variations of the basic curl. By simply changing the arc of pull, the angle of the torso, and the positioning of the elbows and shoulders, you can attack a unique set of motor unit pools (and muscle fibers). This, along with giving the central nervous system something new to deal with, can help take your biceps development—and arm measurements—to an entirely new level.
Big-Man Plan: The Workout to Lose 300 Pounds
Pasquale Brocco once was 605lbs and pre-diabetic, but he ditched an unhealthy lifestyle and dropped hundreds of pounds to show others that they can do the same.
Part of the healthy lifestyle included hitting the gym, and pumping some iron along with cardio.
Check out the big man’s back and triceps routine that helped to get him to where he is today:
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Watch: Thor and Loki 'Get Help' in Hilarious New 'Ragnarok' Clip
Thor: Ragnarok is still two weeks away, but it can't come soon enough. The film has already been screened to critics, who have given the movie rave reviews. Thankfully, Fandango Movieclips shared a brand new exclusive clip to make the wait a little more bearable.
After sharing a heartfelt moment where they acknowledge their differences, Thor (Chris Hemsworth) suggests doing "Get Help," to which Loki (Tom Hiddleston) vehemently disagrees. To find out what "Get Help" means, you'll just have to watch the clip. Trust us, it's worth it.
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Rangarok is the first Marvel film directed by Taika Waititi, best known for the tongue-in-cheek vampire mockumentary What We Do In The Shadows. In a featurette, Hemsworth praises Waititi's work, saying, "Tonally, I think this is the perfect mix for where this character and story needed to go."
Thor: Ragnarok arrives in theaters nationwide on November 2.
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A Star-Studded Photo Shoot at Muscle Beach, CA
Reinvent Your Rear Delts
The deltoids are composed of three portions: the front (anterior), side (lateral), and the rear (posterior). Well-developed front delts are common among weightlifters because they’re highly involved in pressing movements such as dips, chest press, and shoulder press. Another reason? People tend to pay more attention to muscles they can see in the mirror. Well-developed rear delts, on the other hand, are far less common. Not only are they out of sight, out of mind, but they’re also more difficult to achieve.
The primary action of the rear delt is to bring the arm from front to back in the horizontal plane with the elbows high and out. Wide-grip rows to the chest, bentover laterals, reverse pec decks, and, in particular, lying laterals—a great isolation exercise—all hit the rear delts.
To get the most out of your lying laterals, keep the plane of motion perpendicular to the body, raising and lowering the dumbbell directly in front while keeping the elbow, and pinkie, turned up. Do not attempt to go heavy. In fact, only the use of light weight will allow you to execute proper form.
BRING UP YOUR REAR DELT WORKOUT
- Bentover Lateral (elbows/pinkie up) | SETS: 3 | REPS: 12–15
- Lying Lateral (elbows/pinkie up) | SETS: 3 | REPS: 12–15
- Reverse Pec Deck | SETS: 3 | REPS: 10-15
FLEX
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I’ve always known deep down inside that I wanted to be different, wanted to be successful, wanted to be famous for what I did and make a positive impact on the world. Where did this desire come from? My humble upbringing in an Austrian village during the post-WWII period? Being the second child who felt he had to compete with an elder brother? Wanting to impress my parents? I honestly don’t know, and the reason is almost unimportant — the really important thing was that the seed of dramatic change was always there; I just had to find the correct avenue to follow.
In 1962, at age 14, I saw my first issue of Joe Weider’s MUSCLE BUILDER/POWER, which had a feature on Reg Park, who was a two-time Mr. Universe before becoming a movie star. Like a light switch being flicked, I knew I had found my vocation. I would emulate Reg by first being recognized as the best bodybuilder in the world, and then going on to Hollywood.
The magazine and Reg had given me the future I had been seeking; it was now up to me to make it a reality. And that is where bodybuilding gave me the “What you can see, you can achieve” blueprint I have followed all my life. First comes the vision of the end result. Then you must formulate a plan made up of short-term goals that will carry you toward turning that vision into a reality.
My bodybuilding goal was to create the best physique the world had ever seen. I envisioned my biceps being as massive and peaked as the Alps of my homeland; I pictured my pecs being as full and rounded as the protective breastplate armor of a Roman centurion. That was the long-term vision, but before I built a 22" arm, I had to plan to build a 16" one, then a 17" one, then an 18" one, and so on. Each inch represented a short-term goal on the way to the ultimate realization of the master plan.
When a contest was four weeks away or so, it was like I was reaching out and grasping for the prize while knowing it was still out of my reach. I knew that in order to get my hands on it, there were still four weeks of training twice a day before I got there; that I was still thousands of situps away, hundreds of sets away from being ready. Then, when I stood onstage finally holding the trophy, I knew that, without the investment of all those hours of reps, I would not have won. Every single pound I had lifted had propelled me toward victory, and anything less would have meant me coming up short. I came to firmly believe — to know — that if you work hard enough for something, you can achieve your goals.
Once I had climbed to the top of the bodybuilding ladder, I realized I could adopt the same “vision/ plan/execute” formula for my subsequent careers. A byproduct of having used that template in my bodybuilding career was that I found the prospect of other life challenges did not overwhelm me and make me want to give up before I started. I knew that with a vision, a plan and hard work, I would get where I wanted to be.
Of course, whenever you set out to succeed, there is always the risk of failure, of not getting exactly where you want to go. But the person who never takes a risk never wins anything. The prospect of failing is part of the winning conundrum. Every great boxer loses a fight or two along the way; no runner wins every race. As long as you learn from failure and come back stronger, then every setback will be part of the winning process.
In your own bodybuilding endeavors, I implore you to dig down and face adversity head on. By doing so, your work ethic will improve, and you will forge an iron-willed determination that will also be beneficial in your life outside the gym. The “What you can see, you can achieve” philosophy has been my cornerstone in several different careers — now it’s time for you to take that formula and put it to work for you.
FLEX
Via Bodybuilding Feed http://www.rssmix.com/The Secret of Soy
Attention: a valuable bodybuilding nutrient has gotten a bad rap — here, we set the record straight on soy protein.
Soy protein powder is the most misunderstood and underrated protein powder on the market today.
Do we have your attention? If you’ve been a victim of the misinformation permeating the bodybuilding community, you’re probably thinking that statement is ludicrous. After all, many male bodybuilders fear anything with soy in it, and more than a few so-called nutrition experts have wrongfully bashed this potent muscle builder.
Perhaps the confusion is due to the fact that most of the research on soy protein that has made media headlines lately focuses on its health benefits for females, which are due mainly to its estrogen-like effects. Yet, lost in the shuffle is the fact that studies show soy has no negative impact on male testosterone levels and, further, confirms that it has clear muscle- boosting benefits.
Have you been missing out on the bodybuilding benefits of soy? Most likely, the answer is yes, and if so, it’s time you learned the truth.
THE PERFECT SCORE
Soy is a plant protein, and the general rule about plant proteins is that most are incomplete — i.e., they don’t contain all the amino acids the body needs for processes such as muscle growth.
Soy is not ordinary plant protein, however: it does contain all the required amino acids. To be honest, soy is a bit low in the essential amino acid methionine, yet it really doesn’t contain much less methionine than that in quality protein whey. And, when soy is compared to whey on what scientists call the protein digestibility corrected amino acid score, which tests how much of a protein’s critical aminos are properly digested and delivered to the muscles to build muscle mass, they both rate 100%. Black beans, in comparison, score only 85% on the scale.
Soy’s amino acid profile is actually very similar to whey’s. In fact, soy has a higher concentration of arginine and glutamine than whey does. Arginine is critical for stimulating nitric oxide production, which has numerous beneficial properties such as increasing blood flow to muscles to deliver more nutrients, anabolic hormones and oxygen for better recovery and greater muscle protein synthesis. Arginine can
also enhance growth hormone release. Glutamine has a multitude of benefits, including aiding muscle growth, decreasing muscle breakdown, enhancing immune function, decreasing fatigue during workouts, improving GH levels and even aiding fat loss.
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THE STUDY SAYS . . .
Despite its quality amino acid ratio, there has always been much controversy over soy’s effectiveness in stimulating protein synthesis and, therefore, promoting muscle growth. However, numerous studies support the conclusion that soy is similar to whey when it comes to fueling muscle growth.
A study from Ohio State University (Columbus) found that males supplementing their diet with 33 grams of soy or whey protein, in the form of a protein bar, significantly increased their muscle mass after a nine- week weight-training program. Those not supplementing with either protein did not gain any muscle mass.
In another study, presented at the Experimental Biology conference in San Diego, California, researchers discovered that when male bodybuilders consumed either soy protein concentrate powder, soy protein isolate powder, a soy/whey protein powder blend or a whey protein isolate powder twice daily during 12 weeks of weight training, they all increased muscle mass similarly.
The most recent study showing soy’s impact on muscle growth dealt with the molecular aspects of muscle protein synthesis. Researchers from Indiana University School of Medicine (Evansville) reported in an issue of the Journal of Nutrition that rats fed either soy protein with carbs or whey protein with carbs increased post-exercise protein synthesis significantly more than those fed just carbs. However, whey did lead to better stimulation of critical components involved in protein synthesis.
PROTECT AND SERVE
In addition to the clear benefits of soy on muscle growth, research indicates that soy can help protect muscle from oxidative damage following exercise, leading to enhanced recovery. The OSU study further reported that the men taking soy had better antioxidant protection after exercise. Another inquiry, published in the International Journal of Sports Nutrition and Exercise Metabolism, concluded that men who consumed 40 g of soy protein during a four-week program had better antioxidant protection following weight workouts, as compared to men who consumed whey protein. And, research published in the Journal of Sports Medicine and Physical Fitness revealed that women consuming soy protein for four weeks had less oxidative muscle damage postexercise than those consuming whey, who had no such reduction.
Soy protein powder is especially beneficial for those who are lactose intolerant. Lactose is the carbohydrate in milk and milk products that many people have difficulty digesting. Since both whey and casein are derived from milk, some people also have problems digesting these forms of protein powder. For them, soy is a good option for getting the extra protein needed for max muscle growth.
KEEP THE T
Male bodybuilders fear soy for its isoflavones — but they offer many health benefits. Research indicates that these powerful antioxidants may fight certain types of cancer (particularly prostate, colorectal and breast), lower cholesterol levels and reduce the risk of cardiovascular disease (a rare FDA-approved health claim).
However, the chemical structure of soy isoflavones closely resembles that of estrogen. This has caused many a man to worry that the estrogenlike isoflavones will compete with testosterone’s anabolic effects and, worse, even lower their testosterone levels. The good news is that none of this is actually true. The studies mentioned above reported that males taking soy had similar increases in muscle mass to those taking whey.
Muscle mass gains would not have been possible had their testosterone levels been compromised. Likewise, the Experimental Biology study that provided male bodybuilders either soy, whey or a mix of both protein sources twice a day for 12 weeks reported no changes in the men’s testosterone or estrogen levels. Recently, Cancer Epidemiology Biomarkers & Prevention reported that males taking soy protein powder had reduced levels of testosterone. However, the study was flawed, and contradicted the plentiful research indicating soy has no effect on testosterone in males.
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GET A LEG UP
With the overwhelming evidence at your disposal, now is the time to make soy a part of your nutritional regimen. Don’t be one of the misinformed masses when it comes to soy protein. Instead, get an edge on your bodybuilding brethren with what may be the best-kept supplement secret among serious lifters.
SOY TIME
Soy protein is similar to whey in rate of digestion and absorption — fast. Like whey, soy boosts protein synthesis and insulin levels, and its amino acid profile enhances whey’s. For maximum benefit, consider taking soy and whey at these times.
1. First thing in the morning A fast-digesting protein like soy will give your body a source of aminos to burn, therefore sparing your muscles. Soy’s arginine content will also help to raise NO levels. Take 10-20g of soy protein powder mixed with 10-20g of whey protein powder as soon as you wake up.
2. Immediately before workouts Getting in a fast-digesting protein like soy will help to prevent muscle breakdown during training and boost protein synthesis immediately afterward. Since it boosts NO levels, it will maximize blood flow to working muscles. Take about 10g of soy protein powder mixed with 10g of whey protein powder within 30 minutes before workouts.
3. Immediately after workouts Research shows that taking a fast-digesting protein such as soy right after workouts boosts protein synthesis and muscle growth. Plus, soy’s antioxidant properties can enhance recovery. Take 20g of soy protein powder mixed with 20g of whey protein powder soon after training.
SUPPLEMENTAL INFO
Soy protein obviously comes from the soybean. But soybeans aren’t pure protein — they contain a good amount of fat (albeit the healthy kind) and carbs. To produce a concentrated form of soy protein powder, the majority of these fats and carbs must be removed. Soy protein is typically manufactured from defatted soybean flakes or flour. You can find soy protein in powders in one or both of the following forms.
SOY CONCENTRATE SC is usually about 70% protein, with the rest being carbs and fat. It is manufactured by placing soybean flakes or flour through either a water or alcohol extraction process to remove some of the carbs. Next, a drying and grinding process produces soy protein concentrate powder. It can cause gas in some people, due to the indigestible carbs it often contains.
SOY ISOLATE SI is made from soy concentrate that is further processed to remove most of the fat, carbs and gas-producing factors. It contains more than 90% protein.
FLEX
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