Saturday, January 31, 2015
How Video Games Are Helping NFL Stars Train
Bill Phillips Back To Fit Recipes: Baked Chicken Parmesan
Friday, January 30, 2015
6 Ways To Use Grit To Grow
Riding High with Charlie Hunnam
Super Bowl 2015: 3 Healthy Super Swole Recipes!
Why Your Fitness Tracker Is Failing You
Thursday, January 29, 2015
Bill Phillips Back To Fit Recipes: Golden Protein Pancakes
Build a Better Game Room
Healthy dessert ideas: Banana split
Did you ever imagine your fondly-remembered childhood desserts would be recommended as healthy options? We’re not about to rehabilitate the knickerbocker glory, but its fruity cousin the banana split can help you achieve your goals if you make this MF-endorsed version. It swaps trans fat-rich ice cream for protein-packed natural yogurt, helping you add lean mass rather than belly blubber. You even get chocolate sauce – dark, naturally, to provide a hit of heart-healthy antioxidants.
More healthy recipes right here.
Banana split
Ingredients (serves 1)
1 banana, sliced / 2 scoops of frozen yogurt / Handful of strawberries, halved / Handful of blueberries / Handful of raspberries / 25g almonds / 25g hazelnuts / 2tbsp honey / 30g 85% dark chocolate, melted
To make
- Slice the strawberries in half and the banana in half lengthways.
- Arrange the fruit and nuts in a bowl or glass, top with frozen yogurt, then drizzle over the honey and melted chocolate.
Freakmode Volume Training: Train Like A Ripped Freak!
How to get bigger calves: 5 tips
It seems like a genetic lottery. Some people are born with big, shapely calves while others are forced to live much of their lives with twig-like lower legs. Frustratingly for many, the calves are one of the body’s muscles that are most resistant to growth. Think about it, every time you even take a step your calf muscles are activated, as they are lumbered with job of supporting your bodyweight all day. As a result of this you need to hit the calves extremely hard to activate them enough to see an increase in size. Normal training won’t do you much good when it comes to getting bigger calves. Try deploying the five tips below to build calves that’ll look great in shorts.
Don’t use all of the tips at once of course – you don’t want to overtrain your calves now do you? Try picking 1 or 2 tips from the list and change them around every other week.
8 more ways to build bigger legs.
1. Bed-time raises
Each night before you go to bed try doing a set of 100 slow standing calf raises, e sure to squeeze hard on each rep. No need for any weights, just use your bodyweight. Your calves are well equipped to take the burn on a daily basis, they are more than used to carrying your bodyweight after all.
2. Go barefoot
Arnold Schwarzenegger liked to train his calves in his bare feet. This way you can increase the range of motion for any calf movement that you do, forcing a far more intense contraction.
3. Tiptoe around
Ever wondered why ballet dancers have such enviable calves? It’s because they’re always on their tiptoes. We’re not going to tell you to pick up ballet a couple of times a week, but do try to walk around on your tiptoes instead of on flat feet for extra calf activation.
4. Have two calf days
Add two calf workouts per week to your workout routine. Do one of them with heavy weights for sets of 4-6 reps and one workout with much lighter weights for sets of 25-50 reps. This will help to attack muscle fibres that you probably haven’t hit before and therefore force your calves into growth.
5. Daily training
For an initial period of 2-4 weeks try to train your calves everyday before you go back to your normal workout program. Use 4-6 sets in each workout and use a different calf targeting exercise each day.
Wednesday, January 28, 2015
This Is Bodybuilding.com: Athletes Edition
The best long-distance running shoes
An outsole made from the same durable rubber as Continental tyres gives this shoe excellent grip, while its patented foam sole harnesses the energy you slam into the floor with each step to give you an extra spring.
No matter what part of your foot hits the ground first, this shoe’s curved sole encourages a fluid transition from strike to lift-off. Its loud colours will help drivers spot you a mile off, too.
The adaptive cushioning of this shoe’s midsole responds to your running style, and the lack of seams on the upper reduces chafing so no blisters develop.
Asics’s latest cushioning shoe uses a gel to dampen shock, while the sole’s grooves and overall shape encourages a tidy stride even when you start getting tired and sloppy.
The Fresh Foam’s insole moulds to your foot like a memory foam mattress. It’s complemented by a sturdy rubber outsole that adds rigidity for a stable feel.
From Braised Pork to Kimchi: The World’s Most Innovative Nacho Recipes
Tuesday, January 27, 2015
Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 50
How to prevent lower back pain
The lower back, or lumbar spine, is made up of five vertebrae separated by lumbar discs and connected by facet joints. A tunnel between the joints protects the spinal cord. The complex is surrounded by ligaments, a thick layer of fascial tissue for stability and muscles for movement. Vertebrae L4 and L5 bear the most weight and so tend to incur the most injury, but most lower-back problems afflict the joints, discs or muscles and ligaments.
1. Joint injury
‘The facet joints that connect the vertebrae can be injured by hyperextension of your lower back. Bowling in cricket and serving in tennis can put pressure on the cartilage, leading to small fractures. Poor posture, especially caused by hours slouched at a desk, can also be to blame. Another cause is overtraining the anterior chain muscles, including your abs and chest, which can cause your pelvis to tilt forwards.’
Prevent it: ‘Stretching your hip flexors helps. Deep lunges, with your knee on the floor, are best. Do four sets of 30-second holds three times a day. Romanian deadlifts and weighted lunges will strengthen your posterior chain to avoid muscle imbalances, keep your pelvis even and support your lumbar spine, as will a weekly yoga session.’
2. Disc injury
‘The discs between the vertebrae are made of a firm fibrocartilage that provides flexibility and strength, with a soft centre to absorb shock. They are built to sustain compressive forces but are vulnerable to twisting forces. The fibrocartilage may tear or weaken, causing the centre to bulge into it, provoking severe pain. The bulge and associated inflammation can also impinge on nerve roots, causing weakness, numbness and pins and needles in your legs, or even sciatica, felt as painful electrical sensations in your legs.’
Prevent it: ‘Correct form when lifting weight is vital. The further the weight is from your core – for example, with kettlebell swings – the greater the pressure in the lumbar region. Similarly, going too heavy, too quickly or for high reps with deadlifts is dangerous. Progress gradually. Pilates will help you maintain lumbar strength and control of the deep core muscles that are essential for good posture, both in your everyday life and during exercise.’
3. Muscle injury
‘The deep muscles in the lumbar region are crucial for stability. Their slow-twitch fibres are suited to maintaining posture, but if these muscles are weak the larger muscles, such as the superficial erector spinae and lats, which produce power in shorter bursts, have to compensate. Because they aren’t built for this role they soon fatigue, which can lead to spasm.’
Prevent it: ‘Work on the endurance of your deep lumbar muscles with abs wheel roll-outs and by kneeling on a gym ball. This ensures your slow-twitch fibres are strong enough to maintain posture, and keeps the larger muscles fresh for explosive movement. Short hamstrings, calves and erector spinae muscles can also lead to tightness in the lower back. Combat this by holding hamstring and calf stretches for 60 seconds, three times a day.’
Johnny Knoxville on the Lasting Importance of Evel Knievel
How to stop eating sugar
Sugar not only stands between you and a six-pack. It’s also responsible for diseases such as obesity, diabetes and cardiovascular disease. We’re hardwired to eat it but you can break your habit, says Dr Michael Fenster, cardiologist, chef and author of The Fallacy of The Calorie.
The modern Western diet is a problem. Across the US, Europe and lately even Eastern countries such as Japan and China, food is processed to the point where it’s just layers of sugar, salt and fat. Our ancestors needed these ingredients for survival and evolved to hunt them down. But when high-fructose corn syrup became readily and cheaply available in the 1970s we started gorging on sugar as never before. It’s addictive and now HFCS is snuck into lots of foods.
The good news is that it’s possible to train yourself to overcome your sugar cravings. And you’re already on the right path. Now that you know you’re hardwired to seek out sugar, you can start taking the necessary steps to wean yourself off it.
Break the habit
First, keep it natural. Relying on zero-calorie sweeteners is like making a deal with the devil. Artificial sweeteners can still result in cravings for sugar. In addition, recent studies suggest that while we may not absorb the chemicals in sweeteners, they can affect our gut bacteria and cause abnormalities that result in weight gain and the development of diabetes.
Next, redeem yourself. If you need to sweeten your coffee, fruit or porridge, use honey. Sugar alternatives such as honey, molasses or maple syrup have some redeeming nutritional value, but pure sucrose is nutritionally empty.
For an energy boost reach for nature’s energy bar: fruit. Avoid expensive fruit and cereal bars that often contain hidden amounts of wheat gluten and HFCS.
Not eating processed food is also a sure way of dodging hidden ingredients that will scupper your efforts to kick your sugar habit. So buy fresh meat instead of vacuum-packed slabs of ham and salami.
Gut instinct
Finally, keep your gut happy. Our gut bacteria produce around 10% of the energy we use, but poor ingredients can make them underperform. The side effect is low energy, which can have you reaching for a sugary pick-me-up. It’s a vicious cycle.
Probiotics are extremely important for intestinal, metabolic and overall good health, but supplementation can be expensive. A low-cost solution: get pickled. Eat naturally fermented foods with live active cultures such as yogurts, sauerkraut, kefir, pickles, miso and kimchi. Nature is pretty smart. We really don’t need to alter a lot of what she’s given us.
Iron And Ink: Your Guide To Tattoos And Training!
Monday, January 26, 2015
The best juicers: Top 5
Bugatti Vita Juicer
£140 - Buy it here
An ultra-stylish 600ml juicer with a powerful 95rpm motor and a clever mechanism for easier pouring.
Need some recipe ideas to go with your jucier? We've got plenty.
Kitchenaid Artisan Maximum Extraction
£349 - Buy it here
A king among juicers – and with a price to match – the Artisan uses a slow juicing system that yields extra juice and retains valuable nutrients.
Sage by Heston Blumenthal The Nutri Juicer Pro
£300 - Buy it here
Endorsed by the groundbreaking chef, this has an extra large chute that enables you to throw fruits in whole for easy juicing.
Braun Multiquick 3 J 300
£110 - Buy it here
This juicer features an anti-splash stainless steel spout to ensure minimal mess, plus a powerful, two-speed motor that will make quick work of even the hardest ingredients.
Cuisinart CJE500U Compact Juice Extractor
£100 - Buy it here
The Compact Juice Extractor takes up minimal cupboard space but comes with a 1.2-litre pulp collector that allows you to gather pulp for dressings and soups.
10 Most Affordable Places to See in Mexico Right Now
Saturday, January 24, 2015
Kegel Exercises For Men Dealing With Premature Ejaculation
As a man, you have a role to keep your woman sexually satisfied and the only way that you can achieve this is by performing exemplary well in bed. But one thing, that can be very disappointing, is when you are a victim of premature ejaculation. It is a condition where you a man experiences […]
The post Kegel Exercises For Men Dealing With Premature Ejaculation appeared first on Rota Doc.
Friday, January 23, 2015
Leg Workouts For Women: A Girl's Guide To Glam Gams
A Return to Handcrafted Boots
The beginner's body transformation – part 4
I'm nearly at the end of my transformation training schedule. A few weeks ago I was simultaneously dreading finishing (because of the small matter of having to pose topless in a national magazine), and willing time to to fast forward so I wouldn’t have to endure the intense training. Much to my own surprise, I'm actually starting to enjoy myself, and though the sessions are hard, I now look forward to going to the gym with my trainer Sean.
I’ve graduated to sessions consisting of trios of tri-sets, mostly compound moves, going from push motions to pulling ones. The lifts aren’t getting any easier, but the fact I'm used to slogging through the pain now (and know I’ll get through the other side unscathed) means I’m actually starting to enjoy the challenge. I'm not quite at the same kind of level of appreciation of 'the pump' as Arnie famously was, but I do find a certain satisfaction to getting through reps, and even in failing them because I know that's the only way I'm going to get significantly stronger.
Having said that, working to failure is never exactly fun, but Sean does a great job of encouraging me. It's also nice to see that my weight loss is continuing. Who knows? I may even have have some visible abs to show off come the final photoshoot. Perhaps most importantly, these sessions and all the stuff I've learnt during this transformation will stick with me afterwards, and while it’s unlikely I'll train quite as much and be quite as disciplined with my diet, I'm going to have the confidence to know what I'm doing when I hit the gym by myself.
I realise I’m lucky to have an expert personal trainer coach me, but if you pick up the Feb 2015 issue of Men’s Fitness you can follow my plan yourself. If you need clarification on any other moves or terminology, chances are you'll find you answers here on the MF website.
I'm thinking of nabbing some modelling tips from Sean ready for my final photoshoot and really hope I’ve done enough to make him proud.
Climbing Legend Jimmy Chin on His Sundance Film Debut
Thursday, January 22, 2015
Ashley Hoffmann's Best Workout For Building A Sculpted Back
Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 45
7 ways to stay in shape when you get older
Life expectancy is up. As a UK resident, you’re now expected to hit the venerable age of 81¼. With new workplace pension laws in place, most of us should be able to stop work at some point – but will you be able to enjoy a healthy retirement when you get there? That’s up to you. One thing’s for sure: you can’t just sit back and trust to luck that you’ll be able to kick ass like Liam Neeson in your 60s. Put some preparation in now and you might just hurdle the age-related pitfalls.
Attack-proof your heart
OK, ‘proof’ might be an exaggeration, but there’s evidence that exercise not only reduces the risk of a heart attack but also protects the heart from damage if a cardiac arrest does occur.
Stay young with... Lots of walking. ‘Taking 10,000 steps a day is the key to avoiding a host of heart-related diseases,’ says Dr Michael Ozner, author of Heart Attack Proof. Download the Runtastic Pedometer from play.google.com and start pacing right now.
Bone up
Osteoporosis – which causes fragile bones – affects around three million people in the UK. It can be slowed with medication, but there’s no cure. Instead, work on improving bone density right now.
Stay young with... Rack squats. Grip a kettlebell in each hand, position them so they rest on your forearms and squat to below parallel. ‘Aim for five sets of ten, once a week,’ says strength coach Dan John. The compression this creates forces your bones to increase density.
Extend your life
It doesn’t take much. According to research from Brigham and Women’s Hospital, 150 minutes of vigorous exercise a week is enough to add 3.4 years to life expectancy for anyone – and you’ll expect to live 7.2 years longer than those who are inactive and obese.
Stay young with... This simple 20-minute daily workout. Warm up for two minutes and do four rounds. Rest for two minutes between rounds.
24 squats • 24 lunges
12 jump squats • 12 jump lunges
Eat smart
There are 7.7 million new cases of dementia each year. ‘Some simple dietary choices can protect the health of your brain,’ says Margaret Rayman, professor of nutritional medicine at the University of Surrey,
Stay young with... ‘Fish, olive oil, fruit, veg and omega 3 fatty acids,’ says Rayman. Kick-start the process with MF’s muesli: mix flaked almonds, sunflower and pumpkin seeds, dried apricots, berries, brazil nuts and oats, and serve with natural yogurt.
Stay strong
Senile sarcopenia, or age-related muscular deterioration, is the key factor in getting weaker as you age. Adding muscle now will give you more to work with later.
Stay young with... Two 15-minute workouts a week – that’s enough, according to a study from Southampton University. ‘Significant improvements can be seen by maintaining muscular tension for around 60-90 seconds, equating to a set of eight to 12 reps,’ says senior researcher James Fisher.
Don't blow this joint
Keeping your shoulders, knees and hips healthy means less pain, fewer hospital visits and no need for replacements.
Stay young with... ‘Exercises that strengthen the muscles around the joints,’ says strength and conditioning coach Tom Eastham. Using a resistance band lets you work without putting lots of pressure on your joints. For shoulders, three sets of 15 curls and pull-aparts should do the trick.
Recharge your liver
Liver disease is currently the fifth-biggest killer in the UK, and you don’t need to be an alcoholic to get it – just having a couple every day or two is enough to send your liver into a dangerous spiral.
Stay young with... Timed dry spells. The key timeframe to remember is 48 hours – that’s how long it takes your liver to start repairing itself. Take two days off the booze, at least once a week, and you won’t have to ditch it entirely later in life.
How to Hire (and Fire) an NFL Coach
How Richard Sherman Won the NFL Cornerback Battle
The best UK spas: The Grove
Teeing off
The approach to The Grove – the former home of the Earls of Clarendon, now a championship golf resort – is nothing short of breathtaking. A winding driveway leads you away from the main road, through the golf course and over a small humpback bridge, up to a classic English stately home – just 18 miles from central London.
The award-winning spa is set in the 18th-century mansion and walled garden. I arrived with just my girlfriend, but couples with children can take advantage of the Grove’s Anouska's Kids' Club which was graded ‘outstanding’ by OFSTED – plus The Grove even offers dog-sitting for those unable to leave any family member out of the luxury treatment!
The spa and pool areas themselves are pet-free, and there are specific adult-only hours too so you won’t have your calm disturbed. It’s a mobile phone-free zone too, including the gym, so there’s no work or distraction from relaxation.
Room for it all
Once a favourite weekend spot of Queen Victoria, The Grove is now a popular destination for the world’s sporting elite, with visits from NFL teams and England football to mention a few. You can easily see why, with fine dining, golf, spa breaks and even tours of the Warner Bros studio amongst it’s offerings. There are 26 Mansion House rooms or suites in the Grade II Listed mansion, each displaying period style mixed with original modern art and furniture. Our room was in the more contemporary West Wing, where a further 191 spacious, luxury rooms are situated with beautiful views of the grounds and even a small balcony to really soak up the atmosphere. With a 50in flatscreen TV, king-size bed, roll-top bath and shower big enough for two, the room really did have everything a couple (or family) could wish for.
You definitely need at least two days to experience all The Grove has to offer – with our overnight stay we didn’t have time to even see the tennis courts, croquet lawn, 300 acres of parkland and woodland (with bikes available for free), 22m outdoor heated pool, urban beach (with volleyball), table tennis tables or a pool table. ‘Pets are part of the family’ is the policy, so your dog can experience (almost) all this too, although the pet-sitting service takes over when you’re dining at the Glasshouse or relaxing at the Sequoia spa.
Burning off the calories
The Grove fitness and exercise set-up is great, and it’s also available as a separate membership that includes the use of the studios and an ozone swimming pool. The gym itself has natural daylight (something not all London hotel gyms can boast) and is well equipped with the latest Technogym Visioweb equipment, Kinesis, ARKE and MyWellness Key System software for interactive exercise management. This is a great system, but unless you are a member or your usual gym uses the same kit, not that useful. Still, the gym has adequate weights and cardio equipment and is clean and well maintained.
For those who prefer group exercise, there are also complimentary classes in the Exercise Studio including meditative yoga, Pilates, circuits and aerobics. You may need to book in advance, especially at weekends. The swimming pool area was one of my favourites – with black mosaic-tiles beneath the water and oak beams above it, plus sun-lounger and free newspapers, the space feels luxurious and open – another great spot to unwind and forget about life. My only gripe was that the Jacuzzi was perhaps a shade on the cold side. The pool is open to accompanied children from 9-11am and 3-5pm daily.
Spa for a Spartan
The Sequoia spa itself has just been renovated and is clean, sleek and well designed. The staff are courteous, thoughtful and genuinely seem to love their jobs and where they work (this goes for the entire Grove experience). Sequoia offers highly skilled therapists and products/treatments from Natura Bissé and ESPA. There’s a selection of signature treatments, mostly suitable for men and women (although there is a separate list of men’s treatments). Both my girlfriend and I chose a signature treatment and were both equally impressed – they lasted almost two hours and the time flew by.
I opted for a full-body exfoliation followed by a full-body massage. The therapist was superb: very attentive, considerate and professional, while making the whole process feel very personal. She asked if I had any particular areas of pain or discomfort - like most stressed people, my shoulders and back were at the top of the list. Both my girlfriend and I agreed that the entire treatment, from the restful Garden room where guests wait before treatment and enjoy a variety of fresh leaf herbal teas, to the completely un-pressured request for written feedback after treatment. My girlfriend said after the treatment that it was the most relaxed she’d ever seen me… and I’d have to agree.
Eating for England
The Grove has three restaurants, but we took both our evening meal and breakfast in the Glasshouse – a buffet-style open kitchen with chefs at multiple stations to attend to your every need. I must admit to overeating at both meals! For our dinner we could choose anything from tapas to a full roast - and everything in between from ribs to sushi to freshly made Thai curries to smoked salmon. Everything was freshly produced and plentiful and the same went for the desserts, while the wine, cocktail and spirit lists were extensive and the atmosphere relaxed.
At breakfast, the choice was equally impressive, with every type of cereal possible and at least six types of sausages! Omelettes were cooked to order and there was a huge selection of pastries. I cannot fault the food at all – in fact, the Glasshouse alone would make me want to go back.
The 18th Hole
Overall our experience of The Grove was that everything was first-rate. The time just flew by and we simply didn’t get the chance to do everything we wanted – a sure sign that a good break was had. Most notable were the amazing food, great treatments and general relaxed atmosphere. We took the time to speak to quite a few members of staff, most of whom had worked at The Grove for some years - surely a sign that someone likes and enjoys their work and this is passed onto the experience of the guests. A big thank you to The Grove – this is certainly highly recommended by MF.
For bookings and more info: http://www.thegrove.co.uk/spa/
28 gym slang terms explained
Gym jargon can sound like a completely different language if you’re a ‘newbie’. So if you want to mix it with the ‘pros’ then this guide gives you all the vocabulary you need to pump-up your workout.
1. Aesthetics
- To look good and pleasing
How to use it: “She’s been working hard. Aesthetically she’s looking hot.”
2. Beasting it up
- Intensity training, anything involving intense effort and mentality
How to use it: “That guy is proper beasting it up in the pit!”
3. Boulders
- Shoulders that are solid as rock and built as strong as steel
How to use it: “Mate, your boulders are looking solid.”
4. Bro science
- Word of mouth ‘knowledge’ passed off as factual
Bro science in action: “Bro, you must take 50g of protein within 10 minutes of finishing your workout or it’ll be wasted.”
5. Bulking
- The process of adding muscle mass to one’s body through strength training and nutrition.
How to use it: “Breakfast of champions this morning?” “Yeah, I’m bulking up - need the protein.”
6. Cardio bunny
- A female Gym-Goer who spends her entire workout on cardio equipment
How to use it: “Look at that cardio bunny, she’s been on that treadmill for over an hour!”
7. Cheap reps
- When muscle fatigue begins to set in or the weight is too heavy, some athletes employ improper form to make a lift, using surrounding muscle Groups or even momentum to assist in the movement.
How to use it: “You’re getting lazy doing those cheat reps. Go hard or go home.”
8. Cutting up
- Stripping the body of excess bodyfat while retaining maximum muscularity
How to use it: “Big night out Friday- it’s time to start cutting up.”
9. DOMS
- Delayed onset of muscular soreness. That aching feeling you get days after a workout
How to use it: “Talk about sore. I’ve got a bad case of Doms.”
10. Forced reps
- Additional repetitions of an exercise performed with the help of a partner when you’re unable to do anymore reps on your own.
How to use it: “How many more forced reps you doing?” “I’m getting beasted today - give me more.”
11. Freak
- A ‘head turner’. bodybuilder with unreal muscle development. People usually stare at these individuals like a rare specimen unseen before in nature.
How to use it: “That guy was an incredible size/shape! He was a freak of nature.”
12. Full
- The appearance of muscular tightness. The best competitive bodybuilders manage to look both full and shredded.
How to use it: “Look over there. That lad is full - he’s an absolute specimen.”
13. Gains
- Dieting and training correctly to give you all kinds of gains!
How to use it: “Gains is what it’s all about - no pain, no gain.”
14. Guns
- Another word for pumped upper arm muscles, biceps and triceps.
How to use it: “Anyone want two tickets to the gun show?”
15. Iron maiden
- Smashes the myth that women shouldn’t lift. Not afraid to beast it up in the pit with the bodybuilder freaks.
How to use it: “Look at the weights that Iron Maiden is lifting, she’s putting me to shame!”
16. Isolation
- A technique that focuses work on an individual muscle without secondary or assisting muscle Groups being involved, which provides maximum muscle definition. A good example is the seated dumbbell concentration curl.
How to use it: “Isolation day and I’m ready to get a pump on. It’s a chest day.”
17. Judy Dench
- A slang term for hench, someone strong-looking or muscular.
How to use it: “He looks well Judy”
18. Maxing out
- Lifting heavy weights for one rep.
How to use it: “You maxing out today?” “I’m taking it to the limit and going big.”
19. Miring
- Short for admiring. post work-out pose in front of the mirror and sharing the selfie on social media.
How to use it: “You ‘miring me? I’ve worked hard to achieve this.”
20. Muscle confusion
- A technique to counteract the slowing of growth when muscles adapt to the training demands placed upon them. to keep growing and getting stronger, a bodybuilder needs to vary his/her sets, reps, rest, weight used and exercise angles during each workout.
How to use it: “I’m not confused - my muscles are though, and I’m gonna be Dench this time next year.”
21. Newbie
- A person new to the gym environment with no experience of equipment and lacking in fitness and technique.
How to use it: “Look at that total newbie. All the gear and no idea.”
22. Prepping
- The process of dieting and training to get shredded for a competition.
How to use it: “Time to start prepping my meals.”
23. Progressive overload
- Gradually adding more resistance during training exercises as your strength increases.
How to use it: “It’s progressive overload time - I’m gonna stack and go!”
24. Skull crusher
- The lying French press, in which you lower a barbell from full extension above your head down to your forehead and then extend at the elbows to press it back up
How to use it: “Whoa - you’re about to do a Skull Crusher - I’m gonna spot you.”
25. Stacking
- Adding more weights to your workout in order to set your personal best, build strength and increase muscle mass.
How to use it: Get 'em stacked
26. Swollen
- Having large, well-developed muscles.
How to use it: “Bro - you look swollen today.”
27. V-taper
- The term used to describe the so-called bodybuilding look which requires
the athlete to have wide shoulders. Big back and small mid-section. When that look is achieved the outlines of the torso form the letter “v”.
How to use it: “That guy over there has the best V-Taper I’ve ever seen.”
28. Vascular
- The visibility of veins on a bodybuilder as a result of exercise and low bodyfat (and perhaps higher blood volume).
How to use it: “I’m making it vein in the gym today - time to go vascular.”
Wednesday, January 21, 2015
The Thinnest Tablet in the World
The Band That Can Turn Any Timepiece into a Smartwatch
Build Your Best Biceps After 40
Tuesday, January 20, 2015
The 19 Greatest War Movies of All-Time
Noah Siegel's 5 Life Lessons From The Iron
8 winter fat burning tips
1. Seek out some sunshine
"Sunlight can prevent dips in serotonin, a mood-boosting brain chemical that is also partly responsible for feelings of fullness," says Norman E. Rosenthal, MD, author of Winter Blues (Guilford Press, 2005). Even a heavy dose of artificial light, especially in the morning, may help suppress food cravings and the urge to overeat. Artificial light bulbs/lamps are great at tricking your body into thinking it’s actually seeing some sunshine in the British winter.
2. Keep your head warm
Get used to wearing a warm beanie during your outdoor workouts. By doing so you’ll prevent 50% of your body heat escaping from your head, which, as a result, causes the blood vessels in your extremities to constrict. So your toes won’t end up like little icicles during a run, which can offer hamper performance and just make you want to stop.
3. Don’t get too comfortable
Try to keep your diet as clean as you would in summer. Don’t let the cold convince you to comfort eat too often as it’s easily done. This way, you’ll find yourself in far better shape come the summer rush for a beach body. Try investing in a juicer and blending combinations of vegetables together for added nutrients.
4. Watch what you wear
Try not to wear too much cotton if you’re running in low temperatures. Most decent running kit offers wicking technology that will help to soak up that sweat so your body temperature doesn’t drop too low.
5. Stock up on protein
By boosting your intake from the typical 15 percent of total calories to 30 percent, you may be able to cut your daily calorie intake by 440 — enough to lose almost half a kg per week without hunger, according to a recent University of Washington study. "A high-protein diet appears to fool the brain into thinking you've eaten more than you have," says the study's lead author, Scott Weigle, MD, a professor of endocrinology at the University of Washington School of Medicine.
6. Controlled breathing
Cold air is a nightmare on the airwaves, drying them out and slowing down your muscles. When you’re out of breath, don’t start with the dog-style ragged panting, control your breaths, in through your nose and out through your mouth. That way the smaller blood vessels will start to warm up and moisturize the air on its way to your lungs. This helps you to burn fat and not your lungs.
7. Heat up
As well as warming up your muscles in the traditional sense, by stretching, try actually warming up by a heater before your run. Cold weather is not friendly to your joints, so warming them up before you train in the cold is recommended as good circulation will lubricate your hinges a lot better than standing and stretching for 10 minutes.
8. Watery food
Foods with high water content include soups (80 to 95 percent water), fruits and veggies (80 to 95 percent), and hot cereal (85 percent). "Water adds weight and volume without adding calories," says Barbara Rolls, PhD, a nutrition professor at Pennsylvania State University and author of The Volumetrics Eating Plan (HarperCollins, 2005).
Monday, January 19, 2015
Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 42
Best Penis Enlargement Exercises
For any man, the size of their penis is a thing of great concern especially if it’s small. Large penis is deemed to be the women’s best choice due to the mere fact that it can make them reach their orgasm better than the small ones. It makes men with a small penis feel inferior […]
The post Best Penis Enlargement Exercises appeared first on Rota Doc.
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Mark Vanselow interview
How did you get into being a stunt performer?
I was a competitive waterskier when I was younger, and I did a lot of live water stunt shows travelling around the United States and Europe. Lots of the disciplines you perform in those kind of shows – using fire, big jumps, hang gliding – develop transferable skills that you can use as a movie stunt man.
Did you have to go to a stunt school?
There are a couple of smaller schools in Los Angeles, but you mainly just pick things up from other stunt men as you go along. So if you work with a guy who’s a martial arts expert, he’ll give you tips on how to fight, or a guy who’s great with motorbikes might give you advice about bike-based stunts. The older guys tend to help the younger guys along and everyone shares skill sets.
Is their anything specific you do in the gym to prepare and protect your body for a tough film role?
Having good flexibility and range of motion through your muscles and joints is crucial when you’re taking a fall, especially if it doesn’t quite go to plan and you encounter a problem you weren’t prepared for. If you land and your body can move naturally with it, you’re far less likely to get injured than if you’re rigid and stiff. That’s when things snap, tear or break. So I always make sure that on top of the fitness stuff I’m doing – be it running, swimming or CrossFit – I spend plenty of time stretching to keep myself loose, especially around my knees and lower back.
You’ve worked as Liam Neeson’s stunt double a lot in recent years. How did that come about?
We were a good match physically, which really helps. He’s just a fantastic guy to work with – I’ve done 16 movies with him now, including A Walk Among The Tombstones. He’s a natural when it comes to action scenes and the choreography involved – standing in the right place, moving the right way, handling a weapon properly, throwing a good punch without actually hitting the stunt guy on the nose. It’s amazing to watch. He can do it all.
What’s the craziest stunt you’ve ever done?
It was on a movie called Seraphim Falls, which was with Neeson, but in this particular scene I was doubling for Pierce Brosnan. I was going over a waterfall underneath a helicopter. When you’re dealing with nature and it’s tat powerful, you can’t always dictate what’s going to happen. It had been raining for 30 days straight beforehand, so the water flow was immense, and we couldn’t be sure what debris was under the surface – plus the fog was coming in and there’s always the risk that the rope can go slack or get caught around your neck. So there were a lot of dangerous elements involved! Fortunately it went fine in the end.
Of all the A-listers working in Hollywood, who’s most famous for doing their own stunts?
Harrison Ford is a classic for that – he gets right in there. I worked with him on the last Indiana Jones movie and got to do a fight scene with him. Standing there, looking right at him throwing a punch was an all-time career high.
A Walk Among The Tombstones is available on Blu-ray and DVD on 19th January, courtesy of eOne
Gym of the week: Urban Kings
Type of facility: Personal Training/MMA gym
Membership costs: Around £120 (call for info)
Opening hours: Mon-Fri 6:30-22:00 / Sat-Sun 9:00-16:00
Address: 4 Bravingtons Walk, Kings Cross, London, N1 9GA
Telephone: 020 7837 7774
Website: www.urbankingsgym.com
Twitter: @urbankings
Located right next to London's insanely busy Kings Cross station, Urban Kings is one of the best-kept secrets in the capital. It’s hosted seminars with everyone from pound-for-pound great Anderson Silva to UFC hall-of-famer Chuck Liddell, but it’s no spit-and-sawdust fight gym – with a sauna, pilates classes and nice showers, it’s equally welcoming to businessmen (and women) who just occasionally want to hit something. Manager Gyp Tessier breaks it down.
What’s the story behind Urban Kings?
Well, the gym was founded Pierre Andurand – he’s a very successful hedge fund manager who has a passion for kickboxing, and he found that most London kickboxing gyms are a bit…dingy. He wanted a gym where people could train in a friendly, high-end environment – and so he created Urban Kings.
What’s the general ethos of the gym?
The idea is that it’s somewhere for people to train in a good environment, with good trainers, where everyone is welcome. The training’s of a very good standard – we have guys like Brazilian Jiu-Jitsu black belt Jude Samuel, boxing coach Gary Logan and MMA veteran Ash Grimshaw on the staff, who are all very respected in their styles – but it’s also a very friendly environment. We get a lot of guys who want to fight, but if you don’t, that’s okay – plenty of people just train and have fun.
What are your most popular classes?
Most people go to Muay Thai and Brazilian Jiu-Jitsu, but boxing’s also getting more popular – a lot of people are interested in white-collar boxing at the moment. We also have classes like yoga and pilates, and we’re about to start a class in hand-balancing and calisthenics with Sammy Dineen. It’s all about balance and coordination – it’ll be very interesting.
Is there much crossover between the people who fight and the people doing pilates?
Yeah, a little bit, but I think there should be more. I know from experience - when you’re young you want to fight and you’re not interested in taking care of your body so much, but when you’re older you tend to turn away from the heavy sparring. Yoga and Brazilian Jiu-Jitsu, for instance, complement each other really well – and yoga can get pretty tough…
We know. Okay, last question: if someone’s never fought before and wants to, how long before they can get in the ring?
Ah, it really depends on the guy. It’s really about how much you train and how much you understand it. In Thailand you get guys who go train every day, twice a day, and they fight after three months, because they’ve worked the basics so hard. Here, guys can’t train that often, but still sometimes we get guys who can fight after six months – but other guys spend years getting ready, or don’t want to fight at all. It’s really up to them.
Friday, January 16, 2015
Ladies: Bring Pull-ups To The Forefront Of Your Training!
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Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 41
The advanced body transformation part five
It had all been going so well. My weight had gone up as planned, the weights had gone up as planned, my work capacity had gone up as planned. And I felt ready for the bench press one-rep max my coach Pieter Vodden wanted me to go for in this session.
In week four I’d benched 115kg and I was hell bent on getting to 117.5kg before the transformation programme was over. And it all started so promisingly. After mobilising my shoulders I felt strong working through my warm-up sets. Normally when these feel light, rather than like trying to bench press the Death Star, that means I’m going to be able to go heavy during my work sets.
And when I got into them, 90kg for six reps went up like I was lifting a bag of feathers. I felt good with 100kg too – but when I got to 110kg, the extra 5kg on each side made the stack look as if it had doubled in size.
I lay down on the bench feeling small and weak. Even the air felt heavy. I did manage to press the barbell but it went up so slowly and shakily I knew 117.5kg was going to be beyond me. And that’s the power, or weakness, of the mind – convince yourself you’re not going to be able to achieve something and you have no hope. I’d let my doubt fester when I should have immediately shut it down. Nonetheless, I tried for 117.5kg, not once, not twice, but three times. Failing badly during each attempt.
It was hard to take then, and watching the video now, it hasn't become much easier. But in a funny way, it was probably one of the most useful sessions I did during the transformation. If I hit all my targets at the first attempt, I'd have lost motivation to train hard because nothing would really feel like a victory. When I do manage to press 117.5kg, and I will, it will really mean something because I'll have worked so hard to get there.
8 of the best fitness apps for 2015
As smart phone manufactures start to realise the importance of making their phones fitness friendly, 2015 promises to be a great year for fitness app lovers. With new technology allowing app developers to take full advantage of new fangled smartphones built in pedometers, heart rate monitors and calorie counters it’s no surprise that there’s a deluge of new fitness apps, all promising to be the big difference maker in your life. Being the nice Men of Fitness that we are, we’ve done the digging for you and identified the eight apps that really will make a difference to your fitness in 2015.
1. BMI Calculator
When you’re trying to find out whether you’re a healthy weight, it isn’t just about the number that shows up when you stand on the scales. Your body mass index (BMI) is a more accurate reading of just how healthy you are as it measures your body fat using a ratio of weight to height. This app also calculates your body fat percentage and the amount of calories you’re consuming, allowing you to keep a close eye on all of your data to ensure you reach your ideal weight quickly.
iPhone - Free
Android – Free
2. Calorie Counter & Diet Tracker by MyFitnessPal
If you’re really serious about counting your calories and keeping a stringent eye on your macros then this is the app for you. By incorporating the two essential elements of weight loss: diet and exercise, MyFitnessPal have created one of the most comprehensive databases of any fitness app on the market. With a library of over three million foods you’re able to track the calories, carbs and fat of pretty much everything you eat. To keep you covered on the fitness side the app also offers more than 350 strength training and cardio exercises to help you to build muscle and burn fat while keeping a close eye on what you eat.
iPhone - Free
Android – Free
3. Nike + Running
They’re most famous for their trainers, but as you’d expect, they make a dam good running app. Whether you’re just running on the weekends to keep fit or if you’re in serious training for a marathon, Nike +running is designed to help you increase your speed, build up your stamina and perhaps most importantly, stay motivated.
The build in coaching programs will help you to train for that all-important race by tracking your distance, run time and pace on every run, helping you to see how much you’re improving. Competitive type? You can challenge a mate to a race and see who got the fastest time. As we said – it’s motivational.
iPhone – Free
Android – Free
4. Runkeeper
Who say’s you need to be pounding the treadmill in a stuffy gym in order to keep track of how fast and far you’ve run? The Runkeeper app allows you to do this for the low, low price of £0. Using the GPS on your phone, the app will calculate the distance you’ve travelled and how fast you’ve done it. It can also tell you how many calories you’ve burned. It’s a great running companion for beginners and more advanced runners, incorporating a number of training plans to help you get started and coaching tools that will keep you motivated. You’re also able to track your progress over specific periods of time and even sync Runkeeper with certain other fitness apps on your phone.
iPhone - Free
Android – Free
5. DailyBurn
DailyBurn provides one of the most comprehensive libraries of fitness programming you’ll find on any app. With instructions and example videos on everything from yoga and weight training to aerobics and stretching, you’ll never get bored of your routine with this in your pocket. Everything is demonstrated by expert fitness trainers to ensure that you’re using the right technique throughout your entire workout. You’re able to access a lot of DailyBurn's videos free of charge, but for £8 a month you can get yourself unlimited access to the entire library of workouts. The app will also allow you to connect wirelessly with most Bluetooth-enabled heart rate monitors, so you can keep an eye on your ticker while you workout.
iPhone – Free (with in-app purchases available)
Android - Free (with in-app purchases available)
6. Fitocracy
Not a big fan of working out? Why not turn it into a game then? Fitocracy have done a great job of combining the fun of playing an online game with a motivating and effective workout program. Much like any great video game, there are enemies that need to be defeated, but their not Nazi zombies or elite soldiers, they’re weak muscles and body fat. As you play the game you’ll level up by earning points through increasingly difficult workouts, by beating quests an unlocking new achievements. Not a lone wolf? No problem, you can challenge yourself further by taking on your friends and inviting them to duel with you one-on-one. Tasty.
iPhone - Free
Android – Free
7. FitBit
FitBit have opted for a slightly more holistic approach to staying healthy by creating an app that not only helps you to track your food and activities but also your weight and sleeping habits. You do have to buy a FitBit tracker to go with it, but it’s a worthwhile investment as it allows you to set yourself goals, chart your progress over a set period of time and invite your mates to play along with you for added motivation.
iPhone – Free
Android – Free
8. Lose it!
Losing weight isn’t always as complex as people make it. The simple formula is: Burn off more calories than you take in every day. But of course, this is a lot easier said than done. Lose It helps to simplify weight loss for those who are really struggling to shift the fat, by designing a custom plan specifically for you and then tracking your calories and exercise to help you hit your targets.
On your way to losing that weight Lose It also helps you to achieve other goals such as sleeping better, trimming body fat and eating a more nutritious diet. As with most of the apps featured, Lose It is designed so that you don’t have to go it alone. It offers group and one-on-one connect features that will help you to get support from fellow dieters and friends in the program.
Phone – Free
Android – Free