Monday, April 30, 2018
8 Reasons You Should Compete This Year!
Podcast Episode 42: Living Lean With Alpha M
Get Bear-Wrasslin' Strong With This Upper-Body Bodyweight Workout
Upper-Chest Training Made Simple
The 30-Minute Dumbbell Workout to Build Your Shoulders & Traps
Friday, April 27, 2018
5 CrossFit Workouts to Be Able to Do 100 Pushups in A Row
Valentina Lequeux's Fat-Shredding Lower-Body Routine
You don't get to 600,000-plus followers on Instagram by half-assing what you share with the world. Just like you don’t get the flawless body of Valentina Lequeux by going half-speed when you train. You get it by doing hard work. That’s the philosophy of the 32-year-old fitness guru. “It’s not easy,” she says. “I’m in the gym five days a week. I want to show the world what it takes to make a change and have an impact on my Instagram."
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At least once a week, Lequeux releases a video of her slaying her workouts either in the gym or on the beaches of South Florida. Born and raised in Argentina, Lequeux and her family moved to Boca Raton in hopes of a better future when she was just 11. A sports nut growing up, the Floridian became a fitness fiend on a quest to spread her tough-loving messages to followers who are looking for motivation in their lives.
With the recent launch of her new website, fitbyvalen.com—where she sells her custom-made resistance bands and delivers her daily workouts—Lequeux took time away from her growing social media presence to share her taxing legs workout.
Before There Was Hannah Eden's FYR, There Was Triple Threat
Minimalist Muscle-Building Leg Workout
Ask The Supplement Expert: Is Creatine OK With Keto?
Simple Tuna and Avocado Salad
A no-fuss midday meal or pre-workout snack is minutes away with this prep- friendly recipe. The "Posh Pescatarian," Stephanie Harris-Uyidi, may even add additional vegetables already prepared from her week’s meal-prep stash or throw in some fresh mango or tomatoes for additional flavor. “All it takes is a few bites and I am properly fueled for an afternoon workout,” she says.
Get more easy, healthy fish recipes from the Posh Pescatarian here.
Lemon-Infused Smoked Trout Spread
Prior to her morning yoga session, the "Posh Pescatarian" Stephanie Harris-Uyidi opts to keep her first meal of the day on the light side. “Along with my dark roast coffee, I often reach for a piece of fruit and a hard-boiled egg, a protein shake, or just this spread,” she says.
Get more easy, healthy fish recipes from the Posh Pescatarian here.
Spicy Shrimp Flatbread
Boxing is "Posh Pescatarian" chef Stephanie Harris-Uyidi’s go-to HIIT workout, but it leaves her pumped, drained, and hungry. This easy-to-prepare dinner can be whipped up quickly and provides adequate doses of replenishing protein and carbs. “I’ll also pile on salad greens and pour on some vegetable salsa whenever possible,” she says.
Get more easy, healthy fish recipes from the Posh Pescatarian here.
Pescatarian Posole Stew
A SoCal resident, "Posh Pescatarian" Stephanie Harris-Uyidi spends a good portion of her exercise time paddleboarding on the Pacific. “It’s a core crusher,” she says. She shared this this lighter pescatarian version of posole (pronounced pho-soh-lay), a Mexican stew normally made with pork, uses halibut bones to create a simple, flavorful broth that’s lighter in calories yet still hearty enough for either a full meal or a refueling snack after a day out on the water.
Get more easy, healthy fish recipes from the Posh Pescatarian here.
10 Nutrition Rules to Follow if You Want to Build Muscle
7 Pieces of Workout Equipment You Must Use (and Probably Aren’t Using Yet)
Thursday, April 26, 2018
The Upper-Body Workout That Took A.J. Buckley From Scrawny to Brawny
When A.J. Buckley walked into the casting room to audition for SEAL Team, the same casting director who had cast him in CSI: NY took one look at him and exclaimed, “Holy shit! What the fuck happened to you? You look like a completely different human being.”
He practically was. Five years ago, while starring on CSI: NY, the 5'9" Buckley tipped the scales at a mere 140 pounds. Then his father passed away, and he packed on weight, hovering at 200 pounds with 40% body fat. Eventually, the actor—who had always wanted to play a Navy SEAL—reached out to Hollywood physique expert Eric the Trainer and made a commitment to fitness. He is now walking around at a chiseled 185 pounds, with about 10% body fat.
“You only have one shot at this,” says Buckley of his opportunity on SEAL Team, which is now a hit series on CBS. “So you have to go hard.” On the show, Buckley plays Sonny, a weapons specialist. But the actor—who was born in Ireland and grew up in Canada—doesn’t have a military background or a long history with firearms. In fact, the first time he shot a gun was for SEAL Team.
But now, handling weapons (albeit the fake kind) has become part of his daily routine.
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“I get up at four in the morning and go to the gym, then go to work,” Buckley says. “I fly around in a Black Hawk helicopter, blow stuff up, go home, and drink a Bud Light and have a steak. It doesn’t get better.”
But Buckley didn’t just hit the gym to prepare for the role. His character suffers from post-traumatic stress disorder (PTSD), so Buckley researched traumatic brain injury (TBI) to learn more about the mental trauma that many SEALs deal with when they return from battle.
“There is a lack of help for them when they come home. They’re on their own,” says Buckley. “They’re training at such a high level to perform in the most intense circumstances and be cool, calm, and collected. Then they come home to normal situations that are sometimes more difficult than the battle. I know how strong I think I am, but I could never make it as a Navy SEAL. They’re on a different level.”
A.J. Buckley’s SEAL Team Workout
A.J. Buckley’s fellow cast members call him a nutjob for waking up at four in the morning to work out before shooting SEAL Team. But Buckley loves it. “There’s something spiritual about it,” he says. “You get in a hard workout and exhaust yourself in the gym. The sun is just coming up and you’ve already kicked some ass. It’s a different mindset. It feels good.”
The Hardest Gain: One Writer's Lifelong Fitness Journey
A Guide to All 7 of the Championships on the Line at WWE’s ‘Greatest Royal Rumble’
Skyrocket Your Squat PR With Conjugate Training
Pascal Rwabukamba Thwarted Type 2 Diabetes By Losing 266 Pounds
Chef Robert Irvine: Sweet Summer Street Corn
Wednesday, April 25, 2018
'Very Difficult, But Not Impossible': 5 Tips to Conquer a Red Bull 400 Race
Women's Powerlifting: What's The Best Way To Get Started?
Love Smoked Meats But Hate Cancer?
Shrimp Tacos With Jicama Shells
Chef's tip: “The measurements that I note in the recipe are merely suggestions,” Stephanie Harris-Uyidi says. “If you like cilantro, add more. Not a fan of serrano pepper? Omit it. Be creative.”
This recipe provided by Stephanie Harris-Uyidi, host of The Posh Pescatarian: Appetite for Adventure.
Tuesday, April 24, 2018
Blast Your Back In 10 Minutes
Make Sure You Learn About The Side Effects Of Anavar BEFORE You Buy This Steroid For Muscle Building
Are you interested in using Anavar? From this article you will learn about its pros, cons and the best places to buy it. Do you want massive gains? Have you plateaued and need a way to kick start your workouts? You are not alone since thousands of other fitness enthusiasts face these challenges every day. […]
Article Source Here: Make Sure You Learn About The Side Effects Of Anavar BEFORE You Buy This Steroid For Muscle Building
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Grow On The Go: 7 Portable Protein Options
Muscle Gain Q&A: Crucial Questions About Packing On Size
Monday, April 23, 2018
Big Rocks, Pebbles, And Sand: Simple Programming For Lasting Gains
4 Rules for Making a Muscle-Building Protein Shake
EXTREME-PHOTOGRAPHER
With so many poor quality, ready-to-drink meal replacements and high-sugar smoothies on the market, it can be confusing to figure out what works best for you and your nutritional needs. If you’re serious about getting big and staying lean, you need to make your own “super shakes.” There are four key rules to follow when trying to construct a proper muscle-building shake.
Rule #1: Use a High-Quality Protein Source
The first rule is probably the most familiar. It doesn’t matter what your goals are, you need to have some protein to help maintain blood sugar levels to increase energy, and amino acids to aid in recovery, fat loss, and muscle growth. Protein powders also have more branched chain amino acids and better overall amino acid profiles. My favorite is grass-fed whey protein, but there are many other whey protein powders that I like as well. Always look for protein powders that have minimal additives such as sugar and other fillers. Here are some other choices in order for carnivores and vegans alike.
- Whey
- Brown Rice Protein Powder
- Pea Protein Powder
- Hemp Seed Protein Powder
SEE ALSO: 11 Best (And Worst) Whey Protein Powders
Johner Images
Rule #2: Add Green Food Powder Supplements and Leafy Greens
Our consumption of green foods and vegetables is way down. Due to the convenience factor, cost and the abundance of additive-filled fast food and gas station food items, veggies just are not in our food chain as much as they should be. The best way to get a boatload of phytonutrients, vitamins, and minerals in your daily nutrition protocol is to add a green food powder or a few cups of various leafy greens to your “super shake.” This will help make up for the lack of nutrients you are not getting from convenience foods, missed meals or overcooked veggies when you eat out during lunch and dinner.
I prefer green food powders as they can give you a better bang for the buck by having spirulina, chlorella, wheatgrass, and sea vegetables. These are nutrient-dense foods that are hardly ever found in our regular diets, so I like them over leafy greens since we are more likely to eat those. I am critical about what types of brands to buy. If you do not want to buy a green food powder, here are some examples of some leafy greens to add. I would shoot for 2-4 cups per shake.
- Kale
- Spinach
- Collard greens
- Mustard greens
- Dulse and other sea vegetables
- Romaine
- All other leafy greens
mikroman6/Getty Images
Rule #3: Healthy, Smart Fats
We used to be a nation in fear of fat, but luckily the mainstream media has caught on to the fact that omega-3 fatty acids and other essential fats are critical for brain function, reducing inflammation and improving other cellular functions in the body. It is true that not all fats are created equal, so you must choose the right ones. In general, the fats that are found in nature and are not man made or pumped up with hormones and antibiotics are very beneficial. Plant-based fats and marine oils that are not processed or hydrogenated will work best for these super shakes. Avoid vegetable oils that are high in omega-6 fatty acids.
Various nut butters also offer some great monounsaturated fats and provide great taste to mix it up once in a while. You can use the whole nut, which is even better since it is in it’s most natural state, but in my experience, the nut butters tend to blend up a little better.
Extra virgin coconut oil (EVCO) is also a great choice. EVCO has very unique properties as it contains and abundant amount of medium-chain triglycerides (MCTs) that the body uses to produce energy. The health benefits include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism.
Try 1-2 tablespoons of any of the following depending on your taste and needs.
- Cod Liver Oil, Fish Oil, Krill Oil, other Marine Oils (lemon or orange flavored)
- Extra virgin coconut oil
- Almond or butter
- All Natural peanut butter
- Macadamia nuts or butter
- Cashews or cashew butter
- Hazel nuts or butter
- Brazil nuts or butter
Guido Mieth
Rule #4: Use Whole Fruit, Not Fruit Juice
Using the whole fruit is a much better option than using fruit juice. When you use just the juice you miss out on all of the phytochemicals and fiber that the flesh and skin of fruits have in them. Using just the fruit juice also can add up to a lot of calories fast, with almost all of the calories coming in the form of sugar. The only way you should use any fruit juice is to mask the green food flavor, if necessary, or to add a big burst of nutrients. Good “juice-only” tactics would be to add an ounce of tart cherry juice concentrate or pomegranate juice. These two juices provide a ton of antioxidants with fewer calories, so they do make the grade.
I like fruits that are low-glycemic and provide a ton of nutrients. My favorites are blueberries, strawberries, blackberries and raspberries. You must also go easy on the portion size. Depending on your caloric needs for fat loss and muscle gain, ½ cup to 1 cup should be plenty.
- Apricot
- Apples
- Banana
- Blackberries
- Blueberries
- Grapefruit
- Nectarines
- Papaya
- Peach
- Pineapple
- Plum
- Raspberries
- Strawberries
5 Lunge Variations to Increase Mobility, Strength, and Muscle
Friday, April 20, 2018
Test Your One-Rep Max, Then Earn A New One!
Exercise In A Pill: Are We There Yet?
The Passing Of "Big Cat" Van Mol
4 Best Machines For Building Massive Arms
4 Healthy Recipes Featuring Lesser-Known Health-Boosters
Healing Chicken Bone Broth
By now, you've probably heard of the health benefits of trendy bone broth. Here's how you can make your own. Get more unexpectedly physique-friendly recipes here.
Hemp Milk Smoothie
Hemp milk isn't just a lower-calorie alternative to milk, it's also packed with anti-inflammatory omega-3 fats. Get more unexpectedly physique-friendly recipes here.
Raw Kale and Help Seed Salad
Unassuming hemp seeds may help fend off heart disease, and organic kale is a nutritious choice for the base of this salad. Get more unexpectedly physique-friendly recipes here.
Hearty Turkey Chili With Cilantro and Turmeric
You've probably used cilantro and turmeric in your cooking before, but these two common ingredients give this dish a serious health boost. Get more unexpectedly physique-friendly recipes here.
Thursday, April 19, 2018
Max-Pump Arm Growth Workout
Age Is Just A Number: 3 Elderly Lifters Who Put Us All To Shame!
The 4-Week Workout Plan to Get Head-to-Toe Shredded
Anton Antipov, men’s physique star, social media sensation, and our April 2018 cover star, has ever been one to take the easy road. He went from struggling model to pro bodybuilder thanks to sheer hard work and perseverance, and at the time of his cover shoot, he'd won eight IFBB shows and appeared in the Mr. Olympia lineup five times. With a record like that, we knew we didn't have to take it easy on him when it came to the workout.
At noon on a Friday in February, Antipov—who’s just performed an exercise he’s never heard of—is having his shorts adjusted by a stylist while the photo shoot technician critiques his form. Once again, he’s out of his comfort zone. The challenge: his first-ever Muscle & Fitness cover shoot. Each of the 10 exercises he was asked to do was an unusual move. And for Antipov, the learning curve was steep.
It’ll be the same for you, as the four-week program on these pages includes those same 10 moves to help you carve out a beach-ready physique. (After all, summer is right around the corner.)
1. Battle-Rope Wave From Side Plank
- Why Do It: The side plank challenges your core, while the rope waves jack up your heart rate to torch extra calories. Bonus: Your shoulders will get a nice pump.
- Do It: Lying on your side, stack your feet and rest on your forearm so you’re in a side plank position. With the other arm, rapidly elevate and slam a battle rope to make waves.
- Expert: Matt Pudvah is the head strength coach at the Sports Performance Institute at the Manchester Athletic Club in Massachusetts.
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2. Single-Arm Dumbbell Press From Single-Leg Bridge
- Why Do It: Your core is working to stabilize your body, and the single-arm press helps bring lacking pectorals back up to par.
- Do It: Lie on your back with a dumbbell in one hand and that same-side leg bent to 90 degrees, foot planted on the ground. Lift your other leg off the floor, brace your core, and press the dumbbell over your chest. Do all reps and then complete on the other side.
- Expert: Matt Pudvah
3. Tree Chopper
- Why Do It: The rotational movement translates to activities like wood chopping and golfing. Also, you’ll carve out a six-pack.
- Do It: Hold a kettlebell by the handle on one side of your hips. Rotate your body to the opposite side and pivot on your back foot, swinging the bell up to the outside of the opposite-side shoulder. Repeat in both directions.
- Expert: Gino Caccavale is a trainer in New York City with more than 25 years of experience.
4. Banded Pull-Down With Iso Hold
- Why Do It: It keeps tension on the nonworking lat for extra growth.
- Do It: Loop a superband and a band with a D-handle around a pullup bar and position a bench underneath it. Pull down on the superband and hold. Then row the other band with your free arm. Perform all the reps and then switch sides.
- Expert: Matt Mills is a professional strongman and the owner of Lightning Fitness in South Windsor, CT.
5. Iso Pin Pull
- Why Do It: Pulling a light bar as hard as you can into the rack places your body under immense tension. The result is an ability to pull harder for longer. This is a favorite move among strength athletes to improve the midpoint of the deadlift.
- Do It: Load a barbell with light weight (either 95 or 135 pounds) using full-size plates. Set the safety pins of a power rack to knee height. Deadlift the bar into the pins, pulling as hard as possible. Hold for five seconds. Slowly lower it back down.
- Expert: Brian Matthews, C.S.C.S., specializes in athletic development.
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6. Kettlebell Side Snatch
- Why Do It: It’s like a lateral raise on steroids. The momentum you generate from the swing allows you to overload the shoulders with more weight to fry your delts.
- Do It: Hike two bells back between your legs. Extend your hips forward and swing the bells up and out. Catch the bells with arms extended. Hold this position for a second or two.
- Expert: Oliver Quinn is a former Royal Marine, a competitive strongman, and a Strong-First kettlebell leader
7. KB Anyhow
- Why Do It: It challenges your entire body’s stability. Doing this move from start to finish requires immense core strength and mobility.
- Do It: Press two kettlebells overhead. Bring one KB down into the rack position and descend into a squat. At the bottom position, do an eccentric curl with the racked bell and then curl it back up to rack position. Stand back up, press the racked KB overhead, and bring the KB that was previously overhead down to the racked position. Continue this back-and-forth cycle until all reps are complete.
- Expert: Michael Geremia is a personal trainer in New York City.
8. Reverse Burpee To Wall Ball
- Why Do It: Think burpees are hard? Wait until you try this variation, which has you roll back and then burn out your legs and shoulders with a wall-ball rep.
- Do It: Hold a medicine ball at chest height and roll back until you’re on your back with your feet in the air. Drive yourself back up to your feet, squat down, and toss the ball over- head against a wall. That’s one rep.
- Expert: Jeb Stuart Johnson is a certified personal trainer and nutrition coach in New York City.
9. Bootstrapper Squat
- Why Do It: It’s a great move to strengthen your hips and improve mobility. Above all else, it’s a new squat variation to challenge you.
- Do It: Hold a kettlebell by the handle and squat down. Extend your knees, raising yourself into a hip hinge, and extend your arms down until the bell is near your ankles. Reverse the motion until you’re back in the deep squat position.
- Expert: Matt Mills
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10. Hang Clean to Stepup
- Why Do It: Cleaning the bar up as you step onto a box forces you to drive more explosively with your hips. This results in more power produced over time and more glute activation.
- Do It: Hold a barbell with a shoulder-width grip just below your knees, about a foot away from a small box. Drive your hips forward and use them to bump the bar up. As you’re doing that, drive one leg forward. You should end with your foot on the box and the bar in the front-rack position.
- Expert: Chris Gray is the senior performance specialist at Ignition APG in Cincinnati.
These exercises are unlike any we’ve prescribed in the past. Some tax your core, while others take you through multiple planes of movement—and they’re all demanding. But we urge you, like Antipov, to embrace the challenge. It worked for him. Now see what it can do for you.
Directions
Perform the following program for four weeks. Want to give yourself more time to get lean? Extend the program to your preferred length.
Wednesday, April 18, 2018
Team Bodybuilding.com Athlete Profile: Courtney Gardner
Supplement Company Of The Month: RedCon1
Tuesday, April 17, 2018
9 Ways WWE Superstars Stay in ‘WrestleMania’ Shape Year-round
The Fourth Powerlift: Your Gateway To Massive Gains
The 6 Grittiest Trap Exercises You're Not Doing
Police Officer Tom DuPont Put The Cuffs On His "Dad Bod"
Why Should Bodybuilders Take Probiotics: 6 Lesser Known Probiotics Benefits
Should I take probiotics? It’s a question a lot of fitness buffs are asking and the answer is yes, you should as it’s good for your health. What is a probiotic you ask? Well, it’s the term used for the live bacteria in your gut. These are good bacteria as they improve digestion, bowel movement […]
See More Here: Why Should Bodybuilders Take Probiotics: 6 Lesser Known Probiotics Benefits
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Monday, April 16, 2018
The Best Full Shoulder Workout Routine
Just about every Muscle & Fitness reader knows that to build cannonball delts, you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout.
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This workout takes that training philosophy one step further for hardcore gains. After a pair of compound moves, you'’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1 focuses on the front head, Workout No. 2 the middle and Workout No. 3 the rear delt head). The first of the "focused delt" moves is done just slightly heavier than what you may be accustomed to for three sets of eight reps, followed by a machine move where you just have to push a weight, not balance it,— for that same delt head. You'’ll also be doing drop sets on each set of the machine move.
Finish off with exercises for each of the remaining delt heads done for straight sets, and don'’t forget to rotate workouts next time you train shoulders. Pretty soon, we'’ll have to start writing even more advanced programs for you. Trust us, we will!
For each workout: Choose your weights to approach muscle failure by the rep range listed.
* Perform 1-2 warm-up sets, but do as many as you need.
** Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.
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How To Identify People On Steroids: 13 Obvious Signs Of Steroid Use
The use of steroid among bodybuilders is pretty common stuff. In fact more than what people realize. Did you see that huge guy benching 600 pounds? He may not have necessarily taken steroids. Perhaps, he had (maybe at a point in time). And steroid isn't only about the huge, hulking look. Most guys take a […]
Post Source Here: How To Identify People On Steroids: 13 Obvious Signs Of Steroid Use
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Friday, April 13, 2018
This 30-Minute, Full-Body Follow-Along Workout Is Just About Perfect
Bodybuilding.com Fit Employee Spotlight: Heather Eastman
Your Expert Guide To Phosphatidic Acid
12 Essential Ingredients to Keep in a Keto-Friendly Pantry
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Mix Weights And Body Weight To Build Maximum Muscle!
Ask The Muscle Doc: How Does Creatine Help Muscle Gains?
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Thursday, April 12, 2018
Keto-Friendly Bacon-Wrapped Halloumi Fries
Get more keto-friendly recipes here.
Recipe excerpted from The Everyday Ketogenic Kitchen, by Carolyn Ketchum. Copyright 2017. Used with permission of the publisher, Victory Belt Publishing.
The 30-Minute Dumbbell Workout to Build Your Hamstrings
Abel Albonetti's Killer Upper-Chest Workout
The Woman's No-BS Guide To Muscle Building
Navy Seal Training Program: Intense Workout Routine To Increase Real Strength And Agility
If you are looking for something genuinely intense and challenging, then Navy Seal workout program is perfect for you. This routine is not only for building muscles but also your strength, speed, agility and muscular endurance. Find out how you can start with this routine and get real results. Most civilians regard military personnel as […]
Post Source Here: Navy Seal Training Program: Intense Workout Routine To Increase Real Strength And Agility
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Wednesday, April 11, 2018
No Equipment? No Problem! Get Jailhouse Jacked With Bodyweight Training
The Bigger-Chest Training Program to Shock Your Pecs and Boost Your Bench Press
Though commonly referred to as “muscle confusion” or simply “mixing it up,” the concept of changing your workouts regularly to ramp up muscle growth actually has a scientific name: “daily undulating periodization,” or DUP.
Studies show that DUP—changing the sets, reps, and loads you use each workout—prevents your body from ever adapting to your training and forces consistent muscle growth. That’s the approach we took this month to unstick your bench press and bulk up your pecs. It’ll set you up for a new personal best in the lift in just three weeks. More muscle, less confusion.
How It Works
To use DUP to increase strength, we’re setting up three different workouts per week. You’ll do a “heavy day,” on which you’ll use heavy weights to stimulate your central nervous system and recruit maximum muscle. Then you’ll perform a “volume day,” doing multiple sets with lighter loads to build work capacity. Finally, you’ll have a “power day,” when you focus on pushing weights as quickly as possible to help you overcome any sticking points in your bench-press range of motion.
While more traditional programs like linear periodization, which prescribes starting with lighter weights and gradually going heavier over time, remain more popular, research has been showing DUP to be more beneficial. In fact, a University of Arizona study found it to be twice as effective as the linear approach for building subjects’ bench-press strength.
Directions
Perform each workout (Day 1, 2, and 3) once a week. (You can do your lower-body training on the days in between.) Complete all sets for one exercise before moving on.
**Note that the sets and reps for some exercises change on a weekly basis, as indicated beside each exercise.
Everything Fit Women Need to Know About the Keto Diet
Carlo A / Getty
The ketogenic diet is on fire right now, in case you haven’t heard, and it’s because of people’s reliable weight loss while on it. As a Google search term, “keto” is now double the popularity of “Paleo,” which has leveled off and even decreased in the past year. Keto diets require most of your calories to come from fat (with low protein intake and even fewer carbs), which trains the body to utilize fat for energy rather than carbohydrates. Yet not everyone is on board, with some experts saying that it’s more trouble than it’s worth. There is so much emerging research and buzz about keto that we wanted to cut the fat to find out what it is and isn’t, and why this diet may or may not be effective for women who train.
The origins of the keto diet date back to the 1920s, when a faith healer developed the diet to effectively treat children with epilepsy. But when anti-seizure medications became available, the diet fell out of favor. High-fat diets gained new traction in the ’90s when Robert Atkins published Dr. Atkins’ New Diet Revolution (which, although high-fat and low-carb, is not ketogenic). Fast-forward to present day, and the ketogenic diet has been legitimized as an effective therapy not only for epilepsy but also for Alzheimer’s, Parkinson’s, glaucoma, and even cancer. But the real appeal for most people is the ability to achieve significant weight loss—a claim backed by several studies, including a review of research in the International Journal of Environmental Research and Public Health.
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It’s also become, debatably, healthier: We know a lot more now about fats than we did back in the 20th century. Early keto dieters didn’t distinguish between saturated fats or processed fats like canola oil and “healthier” fats like polyunsaturated-rich olive oil or saturated fats like medium-chain-triglycerides (MCT) oil that can curb appetite, increase satiety (feeling full), and improve triglyceride levels. Some modern keto diets are also heavier on whole foods and vegetables rather than packaged, processed foods, so the body benefits reach further. And now there are an array of keto diets, from the standard keto diet to MCT keto. (See “4 Keto Diets Defined,” below, for more.)
For a 140-pound woman who is 5'6" and moderately active with 20% body fat, her keto macronutrient ratios would be 76% fat, 19% protein, and 5% carbs. If monitored closely, this diet would eventually put her into a state of ketosis, in which the body produces ketones for energy from fat cells in the liver rather than using the typical energy source of stored carbs in the muscles. But compliance is hard—you have to measure your ketones daily so as not to have too many carbs or too much protein.
Another downside is that ketosis is often confused with ketoacidosis, in which blood levels of ketones get so high that the blood turns acidic. It can lead to potentially deadly symptoms in short order. Yet, under normal circumstances, with monitoring by a nutritionist and by checking your daily ketone levels, it can be done safely. So could the ketogenic diet be right for you? Here’s what some of the experts have to say.
4 Keto Diets Defined
1. Standard Ketogenic Diet (SKD): Beginner
Low carbs, moderate protein, high fat; fat types can include saturated fat or poly- or monounsaturated. Max is 25 to 50 net carbs daily depending on the person. (Three cups of kale has approximately 28 grams of carbs.)
2. Targeted Ketogenic Diet (TKD): Advanced
Carb limit is higher around workout times. Max is 25 to 50 grams of high-glycemic, glucose-based (not fructose-based) carbs 30 to 60 minutes before training.
3. Cyclic Ketogenic Diet (CKD): Advanced
Alternate keto days with carb-loading days, such as five keto days and one to two “refeed” days. On keto days, max is about 50g of carbs; on carb-loading days, it’s about 450 to 600g.
4. MCT Ketogenic Diet (MKD): Intermediate
The type of fat emphasized is medium-chain triglycerides (MCTs) rather than other fats (mostly long-chain triglycerides, or LCTs, like animal fat) because MCTs produce ketones more easily; 30% fat from MCTs, 30% from LCTs.
See the next page for the potential benefits a keto diet could have on your body.
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Body Benefits of Ketosis
Experts agree that there are actually a few benefits to possibly going into ketosis, whether it’s to change your body composition, get control of cravings, or more.
1. Blood Sugar Control
Going keto may be useful for “helping to improve insulin resistance, as does exercise,” says Megan Roberts, the scientific director of Nourish, Balance, Thrive, an online health-coaching company. “It may also help improve conditions associated with insulin resistance like PCOS [polycystic ovarian syndrome].”
By cutting carbohydrate and protein intake, ketosis can also help with other diseases of high insulin, including type-2 diabetes, obesity, and Alzheimer’s disease, adds Jason Fung, M.D., author of The Complete Guide to Fasting. And for those who grew up in the era of “low-fat everything,” adding in healthy fats can help hormonal balance and brain health, Roberts explains.
2. Weight Loss
A growing body of evidence points to at least short-and medium-term weight-loss effects. A British Journal of Nutrition review of 13 studies (totaling more than 1,400 people) showed that those on a very low-carb keto diet (with less than 50g carbs daily) had a decreased body weight and blood pressure at studies’ end compared with those on low-fat diets. You can also see rapid weight loss on a keto diet because insulin causes salt and water retention in the kidneys, and lowering insulin on a keto diet can often produce fast water loss, says Fung.
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3. Appetite Suppression
“There’s no better diet than a ketogenic-style diet if you have always had trouble controlling cravings and body composition, aka once a fat kid, always a fat kid,” says Mark Bell, a champion powerlifter, owner of Super Training Gym, and author of The War on Carbs. An analysis of appetite studies in Obesity Reviews reveals that appetite does seem to be suppressed on low-energy, low-carb ketogenic diets, despite calorie restriction, which usually makes people ravenous. Surprisingly, even butter contains a fat-loss dynamo called butyrate, which has been shown to affect the gut-brain neural circuit by boosting metabolism, suppressing calorie intake, and raising fat burning, according to the journal Gut.
4. Endurance
“Keto diets train the body to burn fatty acids directly, which is often beneficial during prolonged training sessions and endurance athletics. Training muscles to use fat for fuel means the body is able to carry large amounts of fuel. Also, because keto diets are more satiating, they often lend themselves well to restricted time eating or intermittent fasting,” says Fung.
5. Longevity
A keto diet may add more years to your life, according to a study in the journal IUBMB Life. Researchers say that by reducing glucose, you may limit free-radical damage and decrease insulin/insulin- growth-factor-receptor signaling, which in turn boosts the FOXO (forkhead box O transcription factor) proteins, which raise antioxidant enzymes.
See the next page to figure out whether a keto diet suits your goals.
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Keep It Short (and Unsweetened)
Yet, if weight loss is your ultimate goal, some experts say keto is best kept for its original use. “It might help decrease the severity and incidence of seizures in epileptics resistant to medication, but for fat loss there are better options,” says Marie Spano, M.S., R.D., C.S.C.S., C.S.S.D., a sports nutritionist for the Atlanta Braves, Atlanta Hawks, and Atlanta Falcons. Burning fat may produce more ATP (the molecule that powers you during activity), but during high-intensity exercise the body cannot produce ATP fast enough from fat to meet its energy demands, and your intensity will slow down, she explains. And some experts say there’s nothing magical about the ketogenic diet for weight loss. “Just because you’re burning ketones does not mean you’ll lose weight,” Spano adds.
Roberts agrees that keto is not a diet she recommends for the long term. “Women, especially those who exercise regularly, tend to do better with more carbs from both a health and performance standpoint. Our hormones are more sensitive than men’s, and when you top off exercise and life stressors, with a very low-carb, ketogenic diet, it’s often a recipe for burnout,” she explains.
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In fact, many of us simply can’t stay on a keto diet for too long. “The ketogenic diet is not sustainable for the majority of people, and it can be difficult to go on and off the diet easily,” says Spano. That could be partially due to the time it takes for the body to become fat adapted and start utilizing ketones, which for some can take several weeks. This stage is sometimes referred to as the “keto flu” (or carb flu) and simply is a sort of sugar/carbohydrate withdrawal phase that can be marked by fatigue, nausea, dizziness, brain fog, trouble sleeping, and stomach irritability. “It’s also not ideal for muscle gain, as the carb cutting interferes with the muscle-growth-signaling processes,” Spano says.
And to restrict something—carbs, calories, etc.—for too long and abstain from eating it forever is not realistic, Bell says. Instead, he says, “you should go through different time periods where you’re on different diets. If you’re looking for performance, and fat loss isn’t the most important thing, then a low-carb diet [as opposed to a ketogenic, which is very low-carb in comparison] is the way to go. But if your aim is to control body-fat levels and lose body fat, then a ketogenic diet is the way to go. Once your desired amount of weight has been lost, switch from a ketogenic to a low-carb diet.”
See the next page for tips on going keto the right way.
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How to Go Keto Correctly
Everyone’s ketosis-inducing carb levels will be different. But there are common ways to prepare for a keto diet, including setting realistic expectations. First, be aware that you may take a while to become fat adapted, which means possibly seven days to several weeks in a transitional state or possibly in keto flu. During that time, your performance in the gym will take a hit, Spano says.
Second, be prepared for the mental challenge of the cravings you may experience, Bell says: “Specifically with trying to train yourself to not eat carbohydrates, the single most important thing is to get the foods correct. And this process can take you almost an entire month, sometimes two months, just to get the rhythm and timing down, knowing when to eat and how much to eat; and knowing what to do when a sugar craving pops up.” You’ll need to be able to get past this adjustment phase to see benefits. (To help you get there, check out some recipes from Carolyn Ketchum’s The Everyday Ketogenic Kitchen)
To approach the diet more healthily than its 1920s origins, start with a macronutrient-agnostic, nutrient-dense, unprocessed-foods template, Roberts recommends. “This will make a huge difference for people coming from a standard American diet (SAD). From there, you can dial down carbs and increase fat to get into nutritional ketosis.” Note: Environmental factors can also impact how you respond to a ketogenic diet, Roberts says, especially if a SAD is accompanied by its partner in crime, the SAL (the standard American lifestyle)—lack of sleep, too much stress, and lack of social connection.
Also keep in mind that active people can get away with eating a bit more carbs timed strategically around their workouts and still stay in ketosis, Roberts says, like in a targeted keto diet (TKD) or cyclic keto diet (CKD). “But ultimately, make sure to get in enough calories, regardless of your macronutrient breakdown of choice,” she explains.
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Focus on Healthy Fats
The MCT keto diet (MKD) is one that uses a higher amount of MCTs than a standard keto diet (SKD). These are converted to ketones more quickly and are easier for the body to break down.
Also make sure to increase your intake of polyunsaturated fats, such as those found in walnuts and sunflower seeds. Research in the journal Obesity shows that when compared with subjects eating saturated or monounsaturated fat, those who ate polyunsaturated fats had decreased levels of ghrelin (the hormone that signals you to eat) and higher levels of peptide YY (a gut hormone that helps limit appetite).
Plus, “if your ketogenic diet is composed of [saturated fats such as] bacon, butter, cheese, and coconut oil, then your gut—and overall health—is going to be a lot worse than if you construct a ketogenic diet that is composed of plenty of colorful low-carb, nonstarchy vegetables, unprocessed fats, and quality protein,” says Roberts. That doesn’t mean all saturated fats are bad—it’s all about keeping things in balance with other fats in order for the gut to stay happy on a keto diet. “It’s also worth mentioning that genetics can impact how someone responds to a given type of fat,” Roberts adds.
See the next page for some important points to keep in mind if you embark on a keto diet and for Ketchum's Keto No-nos.
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It can be helpful to see a nutritionist throughout the duration of your diet to make sure your macronutrient (protein, carbs, fat) ratios are dialed in. You can also use a keto calculator like the one on ketodietapp.com to keep tabs on your intake. And make sure to monitor your ketones daily via urine stick, finger prick, or breath tests.
Maybe you’ll initially have great success going keto and then find down the road that you need more carbohydrates. Look for warning signs like poor exercise recovery, fatigue, low female hormones, low thyroid and/or missing/irregular menstrual cycles. These symptoms shouldn’t be ignored, says Roberts, since they may mean it’s time to rethink your keto diet strategy.
In fact, experts caution that evidence can be misleading. “If the keto diet is compared with poor nutrition, then absolutely it’s better, but if it’s compared with a well-thought-out, balanced diet, then, no, it’s not,” says Bell. “Most people would live longer if they ate fewer carbohydrates and followed some form of a low-carb diet. But given the amount of research on the subject in 2017, we know that carbohydrates are a superior energy source, even to ketones,” he adds.
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Ketchum's Keto No-nos
1. Don’t assume how many carbs are in a food—look it up. Many people are surprised to find out how many carbs an onion has, whereas most berries are surprisingly low-carb. And strangely, mollusks like oysters, mussels, and scallops actually have carbs, although they seem like they should be all protein. For packaged foods, always read the labels.
2. Avoid all grains, starchy foods, and sugars. (And yes, maple syrup and honey are sugars.)
Q&A With Ketchum
Q: What can put you back into ketosis quickly?
A: Bacon or anything that’s a fatty protein—eggs cooked in butter with a side of bacon really help. I feel full and less likely to go back to indulging. A day of eating that way, and I will be back in ketosis.
Q: Favorite keto food for athletes post-workout?
A: Chicken thighs or leftover steak; I love eating dinner leftovers the next day. When I come home from a tough CrossFit workout and am ravenous, I just grab these. Sometimes I am too impatient to even heat them up—I just caveman them right into my mouth. Good thing no one is watching!
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Tuesday, April 10, 2018
Dani Grey Body Slammed 120 Pounds And Left It On The Canvas
Stuntwoman JoJo Batten's Go-to Lower-Body Workout
Performing stunts is serious work, and it takes a certain type of person to be comfortable taking on scenes that involve risky maneuvers and taxing choreography. But Joanne "JoJo" Batten, who's been a stuntwoman for over a decade, wouldn't trade her job for any other. At 38, she's in incredible shape, and recently got a successful start in bodybuilding without the help of a coach or making too many tweaks to her training routine.
“This year I entered my first bodybuilding competition at the UKBFF Zack Khan Classic and won the masters bikini fitness category, which is for women over 35,"she told M&F. "I coached and prepped myself for the show, since I felt I had enough experience and the self-motivation to achieve the look I wanted. I kept my prep as simple and as healthy as possible. My day-to-day training didn’t change too much. The changes to my diet and cardio made the big difference. Six weeks out, I started doing fasted cardio each morning in the form of a low-intensity, steady-state (LISS) walk for 40 minutes and gradually tapered my calories and carbs down over the final few weeks.”
As far as training, her philosophy is to get it done, no matter how hectic your schedule gets.
“It’s all too easy to say you don’t have time to fit everything in. But in this game you have to master a lot of skills and work hard," she says. "I’m always against the clock, but I still find time to train. My weekly training split is simple and time-efficient. (See below.) My on- and off-season training doesn’t really change at all. It’s the diet and cardio that alter.”
In the weekly split below, you'll see active recovery show up on Fridays and Sundays. That's when Batten finds time for her other fitness-centric pastimes.
“I like to take walks, either hiking in the countryside or exploring the city. I’m also still a keen dancer, and I take classes whenever I can. I’m a qualified yoga teacher, but I don’t always get to spend as much time on it as I would like, so weekends are a great chance to get in full recovery sessions. My body needs to be able to perform at its peak at all times, so I need to take care and maintain it with regular deep-tissue sports massage and physio.”
JoJo's Weekly Training Split
- Monday: Upper-body pull
- Tuesday: Lower body (quad dominant)
- Wednesday: Upper-body push
- Thursday: Lower body (posterior chain)
- Friday: Active recovery
- Saturday: Total lower body
- Sunday: Active recovery
Perform the workout below when you want to work your lower body’s posterior chain (including glutes and hamstrings).
Follow JoJo Batten on Instagram @jojoltd.
The Best 10-minute Biceps Workout for Bigger Arms
This workout will supply a good arm pump, which can make you feel more confident walking into any room, whether it's a job interview or a Tinder date. Plus, an extra 10 sets of biceps work a week can make a serious difference when it comes to long-term growth.
Redmann Wright, I.S.S.A., N.C.S.F., is an army veteran, personal trainer, and men's physique competitor in Killeen, TX.