Friday, August 31, 2018
Where Supplements Fit In Your Nutritional Foundation
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The 10-Minute, Muscle-Building Bodyweight Circuit
WHAT IT IS:
A four-station bodyweight circuit designed by L.A.-based trainer Andy McDermott. You start with two stabilized exercises performed under control: hanging leg raises and walking lunges. Then finish with a pair of explosive moves: clapping pushups and squat jumps. Set a manageable pace.
HOW TO USE IT:
The stabilized exercises serve as active recovery from the explosive work. Since you're using a different leg-raise variation on each set, you'll hit your abs and obliques from many angles. This is total-body HIIT that'll have you sweating and leave your core sore the next day.
“The goal isn’t speed—it’s control,” McDermott says. “If you swing your legs, you remove core activation from the equation.”
Andy McDermott is a fitness coach in Hollywood and owner of McDermott Family Fitness (mcdermottfamilyfitness.com).
Best Steroids For Mass Gain: Discover How To Increase Your Size Fast
Are you training hard but results are not as good as you wish? There are ways to accelerate muscle building by using both legal and illegal substances. Here we'll show you 5 the best anabolic steroids for mass gain and also legal alternatives that are made to copy how these steroids work to bring similar […]
Article Source Here: Best Steroids For Mass Gain: Discover How To Increase Your Size Fast
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Editors' Picks: Our Favorite Things For August 2018
Tex-Mex Chicken Taco Salad
Convenience Foods Needed: rotisserie chicken, canned black beans, frozen corn, bagged fresh spinach, corn tortillas
Jerky Chickpea Pizza Bowl
Convenience Foods Needed: canned chickpeas, jerky, grated mozzarella cheese, roasted red peppers
Salmon Curry in a Hurry
Convenience Foods Needed: canned salmon, frozen mixed vegetables, boil-in-a-bag rice, curry paste
10 Times Brittany Lucio Was the Fittest Baller on Instagram
Wednesday, August 29, 2018
50 Legendary Tips
WE SURVEY THE FIRST HALF-CENTURY OF MR. OLYMPIAS WITH TWEETLIKE ADVICE FROM THE WINNER OF EACH CONTEST
On September 19, 1965, a standing-room-only crowd of 2,500 rabid fans in the Brooklyn Academy of Music screamed as Larry Scott was (literally) crowned the first Mr. Olympia. Only 13 men have won the coveted Sandow to date. In their honor, we’ve assembled advice from the victor of each contest—from Scott’s initial two to Phil Heath’s five. Like tweets, no tip is longer than 140 characters, and affixed to each are hashtags regarding that year’s Olympia—its location and major story lines. This invaluable guidance from bodybuilding’s legends as well as the hashtag history lesson demonstrates that some things have changed while others have stayed the same over the Mr. Olympia’s first 53 years.
LARRY SCOTT | '65, '66
1965: When curling, a bench locks your arms in place. I do preacher curls with a barbell and dumbbells in every biceps workout. #1stOlympia #26yrsold #NYC
1966: I eat a lot of beef, cottage cheese, and eggs. And I drink a lot of milk. Year-round, I don’t eat many carbohydrates. #Retirement #NYC
SERGIO OLIVA | '67, '68, '69
1967: Back squats and front squats built my legs. I go as heavy as 3 reps when squatting, but then finish with a set of 20. #Poole-Wins1st Ballot #Re-vote #NYC
1968: My favorite shoulder exercise is the press-behind-the-neck. I do 5 sets x 5 reps. Sometimes I supersetted them with upright rows. #Unopposed #NYC
1969: I eat 6 meals daily with lots of tuna, egg whites, and milk. I also eat steak, chicken, rice, oatmeal, and vegetables. #ArnoldDebut #Arnold2nd #NYC
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ARNOLD SCHWARZENEGGER | '70, '71, '72, '73, '74, '75
1971: I train calves every day, at least 10 sets x 10 reps with heaviest possible weights. I gave calves a special focus for years. #Unopposed #Paris
1972: Barriers are placed not by your muscles but by your mind. I never want to visualize what’s been done before. I want to go beyond. #Controversy #Lineup:4MrOs #Sergio2nd #Essen
1973: I like the basics for biceps: barbell curls and dumbbell curls. I always supinate when I do dumbbell curls. #Domination #Columbu2nd #NYC
1974: Dumbbell pullovers at the end of my chest routine and before my back routine tie my chest and back together and stretch my rib cage. #Domination #2Classes #ColumbuShortWin #NYC
1975: Arnold presses are dumbbell presses with a twist. Go from palms back, elbows forward at bottom to palms forward, elbows out at top. #6inaRow #PumpingIron #Retirement #2Classes #ColumbuShortWin #Pretoria
1976: If I did no other exercise for chest, I would always do the bench press. Nothing is better for chest thickness. #2Classes #WallerTallWin #Shortest:5'5" #Retirement #Columbus
1977: I cycle my carbs when dieting. I go low carbs for 3 days and higher carbs on the 4th day. The higher day boosts my metabolism. #Aesthetics #2Classes #RobinsonTallWin #Columbus
1978: A lot of people undertrain delts. Think of each delt head as a distinct, small muscle and do 10–12 sets for each head. #Aesthetics #2Classes #RobinsonTallWin #Columbus
1979: Bulking was a disaster. So I stay within 5% of my contest weight year-round. And I use photos to measure progress, not the scales. #Aesthetics #2Classes #MentzerTallWin #Columbus
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ARNOLD SCHWARZENEGGER | '80
1980: Sometimes I superset a chest exercise with a back exercise. Neither robs strength from the other, and the upper-body pump is fantastic. #Record7 #ChampLoss #Controversy #Comeback #Retirement #Lineup:4MrOs #Dickerson2nd #Zane3rd #Sydney
FRANCO COLUMBU | '81
1981: I train abs every day at the end of my workout with crunches, Roman chair situps, and hanging leg raises. #Controversy #Comeback #40yrsold #Retirement #Dickerson2nd #Columbus
1982: Do very strict, full calf movements, exaggerating the stretches. Vary exercises and toe positions: in, out, straight. #Oldest:43yrsold #1&Done #Zane2nd #Bannout4th #London
1983: I never lock out hack squats or leg presses until I need a break on the final reps. I want to keep constant tension on my quads. #1stProWin #1&Done #Makkawy2nd #Haney3rd #Zane4th #Munich
LEE HANEY | '84, '85, '86, '87, '88, '89, '90, '91
1985: My split is 3 on, 1 off. Day 1: Chest and arms. Day 2: Legs. Day 3: Back and shoulders. Day 4: Off. Then start over. #Domination #Beckles2nd #Oliva8th #Brussels
1986: I never get away from the basics for back: barbell rows, T-bar rows, cable rows, pulldowns, and pullups. #Domination #Gaspari2nd #Columbus
1987: I train abs in every workout. I usually do hanging leg raises, incline situps, and seated leg raises, 4 x 15- 20 for each. #Domination #Gaspari2nd #Gothenburg
1988: This is a typical post-workout meal: chicken or fish, spinach, rice or noodles, 5 oz pineapple, 2 slices whole-wheat toast, water. #Domination #Gaspari2nd #LA
1989: Don’t start messing around with all the little details until you know what you’re doing. Master the basic, compound exercises. #Domination #Labrada2nd #Rimini
1990: I always end my shoulder workout with upright rows (4 sets x 6-10) to tie my delts and traps together. #Controversy #Trailing AfterPrejudging #Labrada 2nd #Chicago
1991: I use a high-potency multivitamin/mineral supplement daily. Closer to a contest I take more B-complex and C to aid recuperation. #Record8 #Retirement #BiggestLineup:27 #Yates2nd #Orlando
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DORIAN YATES | '92, '93, '94, '95, '96, '97
1993: I train rear delts after lats and before lower back with machine and dumbbell rear laterals, 1 set x 8–10 of each. #Domination #Bigger #Wheeler 2nd #Atlanta
1994: I do 2 sets for calves once per week: standing calf raises and seated calf raises, 10–12 reps each. The key is full ranges of motion. #Domination #Ray2nd #Atlanta
1995: My first meal is: 100g oatmeal, 2 whole eggs and 6 egg whites, 2 slices whole-wheat toast, 1 banana, water. #Domination #Injury #Levrone2nd #Atlanta
1996: Sleep is crucial to recuperation and growth. I usually sleep 8 hours at night plus another 90–120 min. nap in the afternoon. #Controversy #Injury #Ray2nd #Chicago
1997: I usually do only 1 working set per exercise, but I may do 1–3 pyramided warmups before the working set. #Controversy #Injury #Retirement #6inaRow #ElSonbatty2nd #Coleman9th #LA
RONNIE COLEMAN | '98, '99, '00, '01, '02, '03, '04, '05
1999: I rarely change exercises. But I alternate 2 different workouts for each body part, so I never do the same workout twice in a row. #Domination #Wheeler2nd #Vegas
2000: In my first meal after a workout, I almost always have 2 chicken breasts and a baked potato. #Domination #Levrone2nd #Vegas
2001: I did those heavy, single-rep lifts for the video camera. I use big weights, but I always aim for 10–12 reps in my workouts. #Controversy #TrailingAfter Prejudging #Cutler- 2nd #Vegas
2002: One back workout is for thickness and has deadlifts and rows. The other is for width with 2 types of pulldowns along with rows. #Controversy #Smaller #Levrone2nd #Vegas
2003: I do 6 exercises for triceps each week, 3 per workout. One routine ends with close-grip bench presses. The other starts with skullcrushers. #Domination #Bigger #Cutler2nd #Jackson3rd #Vegas
2004: When you do ’em right, walking lunges work because they’re hard. Lunges add quality muscle and lines to my quads, hams, and glutes. #ChallengeRound #Heaviest:297lbs #40yrsold #Cutler2nd #Vegas
2005: For squats to be effective you need to stay as upright as possible and get down to at least parallel. #Record8 #HaneyTie #41yrsold #Cutler2nd #Vegas
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JAY CUTLER | '06, '07
2007: A typical meal for me in the offseason is 10 oz of beef, buffalo, or steak and, to keep my calories high, 2 cups of white rice. #Controversy #Martinez2nd #Jackson3rd #Coleman4th #Vegas
DEXTER JACKSON | '08
2008: I end my chest workout with machine presses that are like a press and flye combination. It’s a real inner-pec burner. #ChampLoss #1&Done #Cutler2nd #Heath3rd #Vegas
JAY CUTLER | '09, '10
2009: I’ll sometimes do rest-pause for calves. I’ll stop when I reach failure, rest for a few seconds, and then get a few more reps. #ChampLoss #Domination #Warren2nd #Jackson3rd #Heath5th #Vegas
2010: I do cardio on the StepMill for 40 min. first thing in the morning. I’ll do a second session later if needed. #4thWin #Heath2nd #Vegas
PHIL HEATH | '11, '12, '13, '14, '15, '16, '17
2011: When I go heavy on stiffleg deadlifts, I feel them too much in my back. Stay light and focus on the stretch, maintaining constant tension. #ChampLoss #Domination #Cutler2nd #Greene3rd #Vegas
2012: Don’t do extreme low-fat and low-carb in the off-season. Instead, focus on getting enough protein and calories to grow. #Greene2nd #Vegas
2013: I don’t do any wrist curls. I’m lucky that my forearms grow enough from biceps work, especially hammer curls. #Greene2nd #Cutler6th #Vegas
2014: The most important thing for gaining size is patience. The journey is long. Stick to the program, eat right, and train right. #Greene2nd #4inaRow #CutlerTie #Vegas
2015: Be better than your previous self, but always know that it's going to take time, time and more time. #StriveforFive #PhilKnows #MrO
2016: Training after shows provides a great rebound if you are eating somewhat clean and staying hydrated. #Posing #ChampionStyle #MrOlympia #LE6ACY #Complete
2017: Look at yourself in the mirror and ask, "Am I doing enough?" If the answer is "no," then it's time to get your ass up and get to work! #ChampionMindset #EmotionalIntellligence #MentalToughness #LetsBeGreat
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The 135-Rep Workout to Test Your Mettle
The dumbbell lunge is an easier setup than the barbell lunge. Plus, dumbbells, of course, don’t require an open squat rack. But inconvenience is no reason not to lunge with a barbell, especially when the barbell lunge offers two major advantages to lifters:
- It allows you to go heavier than you can with dumbbells because grip strength is not a factor.
- Your upper body is more engaged as you support the bar on your back. Once you get comfy with the barbell lunge, try the intense workout below.
Perform the following three exercises as a circuit in a 21-15-9 scheme; 21 reps of everything the first time through (rowing should be measured in calories burned—a standard Concept2 rower will measure this), then do 15 reps/calories of all exercises, then 9. Record your total time for future reference.
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Thursday, August 23, 2018
Benefits Of Using Omega 3 Fish Oil for Bodybuilding
Do you want to feel healthier and look better? For guys, this means building bigger muscles while getting rid of excess fat. That can be achieved through proper workouts, but your diet will have to be enhanced with supplements. For some discerning bodybuilders, these supplements include fish oil. It’s not quite as common as whey […]
Learn More Here: Benefits Of Using Omega 3 Fish Oil for Bodybuilding
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Wednesday, August 22, 2018
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East Germany didn’t really have a large population when it was still a country, yet they were a powerhouse when it came to the Olympic Games. As it turned out, this was because their athletes were using anabolic steroids, and this was actually a program by the East German government. The most famous of these […]
Learn More Here: What Is Turinabol? Benefits and Side Effects of Going On a Tbol Cycle
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Tuesday, August 21, 2018
Podcast Episode 50: The Foundations of Fitness Nutrition
The Circuit-Based Kettlebell Routine to Build Muscle and Burn Calories
Build muscle and blast calories with this warmup and circuit-based kettlebell routine designed and demonstrated by Beachbody Super Trainer Jericho McMatthews.
Directions
Do this workout twice per week. You’ll need a set of light, medium, and heavy kettlebells. Perform 12 to 15 reps of each exercise. In Week 1, repeat each circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through. Begin with the warmup and then finish with five to 10 minutes of stretching and foam rolling.
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Monday, August 20, 2018
Olympia Legend: Ronnie Coleman
Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.
My favorites will come as no great surprise. You’ve probably been doing them all along. I just want to emphasize their importance and persuade you to give them even more prominence in your workouts by reiterating why they are the best and how to get the best out of them.
CHEST: BENCH PRESS
WHY: No other exercise synergizes the entire complex of chest muscles as efficiently as barbell bench presses. This movement is so compound (requiring the coordination of pectoral muscles with all ancillaries and tie-ins to shoulders, traps, arms and midsection) that every chest muscle is developed proportionately. Bench presses facilitate the only position from which maximum compound power can be applied, which produces maximum overall mass. The horizontal position also allows the chest muscles to move through their greatest range of power.
HOW: Your mind plays a big part in getting the most for your chest from bench presses. “Think” the contractions into your pecs. As the bar is lowered, resist with your pectoral muscles. Press by contracting your pecs. I use a fairly wide grip, beyond shoulder width, to accentuate the spread of my pec muscles.
Unfortunately, today’s popular style of benching is the opposite of the correct style for chest development, in that the bar is lowered not across the chest, but to the bottom of the rib cage. The body is crunching inward, rather than expanding upward to meet the bar. This is done for leverage, but it removes the chest from the exercise.
Precisely the opposite motion should occur. The chest should rise to meet the bar, as your scapulae contract together under your back, forcing your chest muscles through their greatest range of motion.
Always pyramidyour sets gradually. I get in a couple of warm-up sets, then pyramid up through five sets, starting with 12 reps and finishing with eight.
SUGGESTED CHEST WORKOUT
- WARM-UP SETS | SETS: 2-3 | REPS: 20-25
- BENCH PRESSES | SETS: 5* | REPS: 12-8
- INCLINE BARBELL PRESSES | SETS: 3 | REPS: 12
- FLAT DUMBBELL PRESSES | SETS: 3 | REPS: 12
- FLAT DUMBBELL FLYES | SETS: 4 | REPS: 10
*Note: Pyramid up through weights while decreasing reps.
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LEGS: SQUATS
WHY: I never think of any specific muscle operating independently of any others. Each muscle has to accommodate stress vectors from every direction, in order to balance moving weight and apply variable power. This is especially true for legs. For those reasons, squats produce the greatest overall and naturally proportioned development, because all of the thigh muscles — quads and hamstrings alike — must coordinate their support, stability and strength duties throughout the everchanging dynamics of each repetition. You’re putting more into it, so you get more out of it.
HOW: Use a comfortable stance; not so wide that you’ll shear your hips, but wide enough for stability. Maintain an upright position, so the weight is directed through your hips and thighs, not into your lower back. Keep your head up, flex your traps and abs, tighten your glutes and then squeeze all the way down to “hams on calves.”
Halfway down, start thinking “up,” so that your squat movement becomes not “down and up,” but one continuous loop. Never shift gears at the bottom; you should be on your way up before you reach the bottom.
Warm up thoroughly, so your knees are well lubricated. For my counted sets, I pyramid the weight upward through five or six sets, starting with 12 reps and going all the way down to two.
SUGGESTED LEG WORKOUT
- WARM-UP SETS | SETS: 2-3 | REPS: 15
- SQUATS | SETS: 5-6* | REPS: 12-2
- LEG PRESSES | SETS: 4 | REPS: 8-10
- HACK SQUATS | SETS: 3 | REPS: 10
*Note: Pyramid up through weights while decreasing reps.
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BACK: BARBELL ROWS
WHY: Get used to the expression “compound movement,” until it becomes a beloved cliché. It’s the key to my muscle mass for every bodypart; even more so for back, since that’s the most complex muscle group of all. It needs to be developed simultaneously for thickness, width, drape and detail, and that requires very heavy three-dimensional weight resistance, which coordinates all of its muscles, as well as those of the trapezius complex. Only the barbell rowing movement accomplishes this.
HOW: Don’t fix your back in a concave arch (swaybacked). That will only hurt your spine, reduce the range of motion for your lats and limit your power.
To hit the lats as low as possible, I try to keep my upper body bent at a 90-degree angle for the initial sets and bring the bar up into the middle of my stomach. Reps are explosive but controlled, never with a slack point at the bottom. My glutes and lower back are flexed tightly throughout the set. If they aren’t, I will feel stress more in my lower back than in my lats.
As sets pyramid upward in weight, I might have to bend my knees a bit more. This lets me absorb more shock and elevate the angle of my upper body for balance and maximum power, but my concentration remains on getting a full long pull into my gut; i.e., a full range of motion for my lats. I do four heavy working sets, from 12 reps down to seven, squeezing every contraction and feeling my back muscles pump with every rep.
SUGGESTED BACK WORKOUT
- WARM-UP SETS | SETS: 2-3 | REPS: 10-12
- DEADLIFTS | SETS: 4* | REPS: 12-2
- BARBELL ROWS | SETS: 4* | REPS: 12-7
- T-BAR ROWS | SETS: 3 | REPS: 10-12
- PULLEY ROWS | SETS: 3 | REPS: 10-12
*Note: Pyramid up through weights while decreasing reps.
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SHOULDERS: SEATED MILITARY PRESS
WHY: For separation of each deltoid head, I train them individually. For maximum mass and width of my entire shoulder girdle, and for full development of my total deltoid caps, military presses are the only solution. A free-weight barbell proportionately spreads the stress laterally across the shoulder beam, as well as distributes it evenly from front to back. A seated position on an upright bench provides more pressing power. A machine barbell press distributes the stress across the entire width of the shoulders, but not from front to back. Dumbbells are good for isolating deltoid heads, but they do not yield the power of a free-weight barbell.
HOW: Use a grip just beyond shoulder width; not so close that your triceps do more work than your shoulders and not so wide as to prevent a full range of motion for your shoulders. Do not arch your back. Tighten your abs and your grip for stability and control.
This movement can be used in any order during your shoulder workout — first, middle or last — because no other exercise totally fatigues your shoulder-muscle complex. You’ll probably find that you are almost as strong doing these at the end of the workout as you are when you do them at the beginning.
I do four sets of 10-12 reps.
SUGGESTED SHOULDER WORKOUT
- WARM-UP SETS | SETS: 2 | REPS: 10-12
- SEATED MILITARY PRESSES | SETS: 4 | REPS: 10-12
- SIDE LATERAL RAISES | SETS: 4 | REPS: 10
- FRONT DUMBBELL RAISES | SETS: 4 | REPS: 10
- REAR LATERAL RAISES | SETS: 4 | REPS: 10
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TRICEPS: LYING EXTENSIONS
WHY: This is not necessarily the most important triceps exercise, but it’s my favorite for pulling the horseshoe of muscle down the back of my arm, so my triceps look like a separate bulging twisted-steel bodypart of their own. Lying extensions offer a combined advantage of focusing heavy compound weight and concentrated stress into the triceps complex, without sapping energy to stabilize the rest of the body.
HOW: It is important to keep your elbows pointed straight up. Do not allow your arms to rotate at your shoulders. Doing so brings your chest and shoulders into the movement and robs your triceps of the extension. Think only in terms of extending your forearms vertically, with your elbows as the only hinge.
I get the best pump from these with six sets, 12 reps per set, in the following manner: do one set, release it, take a breath, do a second set, release it, take a breath and do a third set. After a brief shakeout, repeat that sequence.
SUGGESTED TRICEPS WORKOUT
- LYING EXTENSIONS | SETS: 6 | REPS: 12
- SEATED FRENCH CURLS | SETS: 4 | REPS: 12
- WEIGHTED DIPS | SETS: 4 | REPS: 25
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BICEPS: PREACHER CURLS
WHY: This may not be the most important biceps exercise, but it’s my favorite. For maximum size and overall biceps belly mass, do standing barbell curls, but for maximum peak, hardness and split, nothing beats the concentrated pump from preacher curls. It packs my biceps so hard that they end up feeling as solid as forged steel. I credit preachers more than any other exercise for the hardness and cannonball shape of my biceps and for the deep split in their peaks.
HOW: Use heavy weight, but stay tight and don’t fully extend your arms at the bottom; you could tear a muscle and/or hyperextend your elbows. Do not leverage the curl upward by pulling back with your body, no matter how much you’re tempted. Watch your biceps pump and harden as they flex. It’s a great motivator, and it helps keep your mind on how the muscle, not the ballast-effect of your body, functions. At the top, get a peakcontraction squeeze. Maintain a moderate pace, the same during the extension as during the curl.
For every other workout, superset preacher curls with another two-arm curling movement. For the most immediate mass production, I do four sets of eight to 12 reps each.
SUGGESTED BICEPS WORKOUT
- BARBELL CURLS | SETS: 4 | REPS: 8-12
- SEATED ALTERNATE DUMBBELL CURLS | SETS: 3 | REPS: 8-12
- PREACHER CURLS | SETS: 4 | REPS: 8-12
- superset with STANDING CABLE CURLS | SETS: 4 | REPS: 8-12
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MY FAVORITE MASS PRINCIPLES
STRENGTH | Constantly push your limits. Always try to become stronger, every time you’re in the gym, and don’t become frustrated. The stronger you become, the longer your plateaus will last. That doesn’t mean you’ve stopped growing, only that you’re going beyond normal human limits. That’s where you want to be, so keep blasting away. Eventually, you’ll break through to a new level.
DON’T CHEAT | No matter how hard you work, make sure the muscle is doing the lifting and that you’re not cheating. Feel the pump build hard and tight in the muscle you’re working, before you feel it in adjacent muscles.
THE PROPER PUMP | Concentrate on building the highest-quality pump possible: a healthy full coursing of blood precisely where you want it in the muscle. The sensation doesn’t have to be painful or numb, just a wholesome tightness in the muscle belly, telling you it’s swollen with blood under high pressure.
CONSISTENCY | Select a workout schedule and stick with it. Mass gains are a matter of commitment, as much as they are of your workout. Regardless of how hard you lift, if you’re not relentlessly consistent, it won’t work. Don’t let unscheduled rest days become a habit.
FLEX
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Roasted Tri-Tip Steak With Herb Sauce and Scallion Quinoa
Nothing beats the grill for cooking steak, but you can just as easily roast a tri-tip. Try a little roasting pan with a rack. It'll give the meat a great color.
Friday, August 17, 2018
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While there have always been women who lifted weights to bulk up, the fact that it has actually become a trend is an exciting change. It signifies that more and more women are now interested in building their strength instead of just getting their bodies in great shape. But as the female body isn’t wired […]
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Julian Smith's Signature Shoulder Blast
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Roasted Chicken Breast With Sweet Potato Gratin
Pro Tip: By learning how to roast a whole chicken instead of alwaysdoing individual breasts, you'll end up with an awesome meal for a group or more than one meal for yourself.
Avocado Toast With Fried Egg and Gruyere
Pro Tip: Make your eggs in a nonstick skillet over medium-high heat, and use just enough oil to cover the bottom of the pan.
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Wednesday, August 15, 2018
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6 Things You Should Know About ISSA
The International Sports Sciences Association (ISSA) is one of the world leaders in fitness education. It offers comprehensive, research-proven distance education for fitness professionals through programs that are both traditional and innovative. It offers 12 fitness certifications, from general personal training to specialties like bodybuilding, group fitness, or strength and conditioning. With ISSA, students can even earn an associate'sdegree in exercise science based on real-world health, fitness, and nutrition knowledge.
If you're considering becoming a trainer, ISSA is a reputable, affordable certification option. Here's what you should know about the organization.
6 Things You Should Know About the ISSA
1. #1 IN PERSONAL TRAINING
The ISSA is the first and only fitness organization to be nationally accredited by the Distance Education Accrediting Commission (DEAC). In the increasingly competitive field of personal training, a degree can help set you apart from other fitness professionals.
2. A WORLD LEADER IN FITNESS EDUCATION
The ISSA has had over 300,000 students in 92 countries around the world, representing at least 2 million clients annually. The personal training courses help students hone business and marketing skills along with client assessment, program design, basic nutrition, and sports medicine.
3. OVER 30 YEARS OF EXPERIENCE IN BUILDING CAREERS
The ISSA offers certifications in personal training, bodybuilding, strength and conditioning fitness nutrition, exercise therapy, corrective exercise, sports nutrition/supplementation, group fitness, senior and youth fitness, as well as an associate’s degree.
4. FITS YOUR BUSY SCHEDULE
Online learning with guided study programs allow you to study on your own terms and take the open-book final exam from home—or wherever—whenever you're ready. With the instructor-led program, students get classroom-style guidance without enrolling in college.
5. EXCEPTIONAL STUDENT SUPPORT & RECOGNITION
Students receive unlimited support before and after certification, including help with course materials, certification renewal and job placement. The ISSA is recognized and accredited by the Distance Education Accrediting Commission, enabling application of Tuition Assistance, Student Loan and Military programs.
6. JOB GUARANTEE & FINANCIAL FLEXIBILITY
If a student meets the ISSA criteria and doesn't find a job within 60 days of their certification, the program is free. The ISSA offers a variety of payment plans, including interest-free 12-month plans. And everything is included from day one— no hidden costs or surprises.
Learn more about ISSA and available certification courses at www.issaonline.edu>>
6 Mistakes You're Making That Sabotage Your Fat-Loss Efforts
2 One-Dumbbell Workouts That Take Less Than 30 Minutes
If you've got a dumbbell, even just a rusty old 25-pounder without a match, you’ve got a gym. That’s because building muscle and getting crazy fit isn’t about a vast array of modern equipment. It’s about desire.
How badly do you want it? Enough to do an entire workout with nothing more than a single dumbbell? If the answer is yes (as it should be), then Jim Ryno, a personal trainer and the owner of Iron House Gym in Alpine, NJ (iron-house.co), has two down-and-dirty workouts for you to try. Even better? One lasts 30 minutes and the other lasts 15. (We’re assuming you’re as pressed for time as you are for fitness equipment.) The routines may run short, but they go long on gains.
“Being limited to only one dumbbell can actually be a blessing in disguise,” Ryno says. “It’s a great excuse to work on unilateral training and asymmetric loads to help fix muscle imbalances and improve core stabilization. Most of the exercises in the two workouts train one side at a time, which is great for functional strength.”
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Collectively, the workouts incorporate compound bodybuilding-style movements to spark muscle gains, power movements like snatches to enhance explosiveness, and isolation moves for the biceps, triceps, and abs to address the finer points of the physique. “There are also some nice combo moves in there like squats to shoulder presses,” Ryno says. “These will enhance your overall conditioning and core strength.”
All of this can be achieved in 30 minutes or less with nothing more than a moderately weighted dumbbell and some open floor space at home. And by home, we mean your gym.
The following workouts can be performed with any size dumbbell, though Ryno programmed the workouts with a moderate weight in mind—20 to 40 pounds. Choose a weight that corresponds to your current strength level and that allows you to execute all movements with the proper form. Begin each workout with a brief dynamic warmup that hits your entire body.