28 Days to Lean Meal Plan

BY BETH SONNENBURG, MPH With the right plan and the right discipline, you can get seriously shredded in just 28 days. You’’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that’’s critical to your ultimate success, that’’s just not enough for you to lose the fat you want to. To reach your get-lean goal, you must also follow a get-lean diet.»

11 Reasons You’re Not Losing Fat

BY ANTHONY J. YEUNG, CSCS Get rid of these bad habits to lose weight and start seeing real results. When your fat loss stalls, it feels like everything goes to hell. “Why isn’t this working?” you’ll ask. “What else can I do to lose weight?” Over time, you’ll get frustrated and discouraged because you’ll feel like you’re still training hard and eating right, but getting zero results. It’s time to break the cycle and reignite your fat loss

5 Ways to Burn Body Fat Without Cardio

Forget the treadmill and elliptical. Torch body fat faster with these cardio-free exercise tips. As long as you’re not training for an endurance sport, it’s more than feasible to replace traditional cardio with lifting. However, the exercises you choose, while important, are not the main factor in determining the cardiovascular training effect; the key is how you perform them. A lot of guys who go to the gym really can’t stand the notion of hopping onto a treadmill and watching TV.»

Shredded Abs Without Ab Exercises

Forget crunches and leg raises, get ripped abs from performing your favorite lifts. Some think they need to perform thousands of sit-ups and crunches to get their abs to pop. It’s what bodybuilders do, and they have shredded abs, but so do many weightlifters, sprinters, and gymnasts—and ab training is usually a small part of their workouts, if it’s done at all. If your abs are nonexistent, but your diet is in order, the problem may be that you’re performing too many isolation exercises or relying too much on machines.»

Workout Buffet: Optimum Delt Development

Choose your shoulder adventure from our selection of expert-authored workouts. There is no single method of growing a bodypart. And, in the case of shoulders – where crazy mobility and three separate heads factor in – multiple methods is usually par for the course when seeking optimum development. DIVERSIFY YOUR SHOULDER TRAINING This diverse helping of workouts allows you to diversify your shoulder-training portfolio. Each has its own unique take on how the many variables – i.e.»

8 Things You Should Do Before Every Workout

BY ZACK ZEIGLER Get the most out of your training efforts by incorporating these practices into your pre-workout regimen.   PRE-WORKOUT NECESSITIES A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.»

Unlock Gains With a Shorter Range of Motion

Shorten your range of motion during lifts to stretch your muscle exertion and gains. Go to YouTube and watch a few videos of pro bodybuilders training (as if you haven’t already). What do you notice, apart from the massive weights they use and the faces they make from exertion? Bodybuilders rarely lock out their joints, preferring instead to use a slightly reduced range of motion to keep the target muscles fully engaged.»

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout. Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates.»

Incline Bench Dumbbell Fly

Exercise Instructions Incline dumbbell flys hit the upper part of the pectoral muscles. Set up for incline dumbbell flys by setting an incline bench to an angle of around 30-45 degrees. Grasp a set of dumbbells and sit on the end of the incline bench with the dumbbells resting on your thighs. Lay back on the bench and extend your arms up, holding the dumbbells with a neutral grip (palms facing each other).»
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