WALL WORKOUT

WALL WORKOUT is perfect for busy guys (and gals) looking to burn fat.

It’s also low-impact, easy on the knees, and unmatched for strengthening the hips, shoulders, and core. Do each move for 60 seconds with 30 seconds of rest between moves:

1) Wall Slide
2) Pushup to Hand Walkup
3) Wall Sit March
4) Feet Walkup to Mountain Climber
5) 1-Leg Hip Thrust- Left Side
6) 1-Leg Hip Thrust- Right Side
7) T-Pushup to Reverse Fly Iso (5-sec hold)- Left Side
8) T-Pushup to Reverse Fly Iso (5-sec hold)- Right Side

Rest a minute. That’s 1 round. Do 2-3 rounds. Be sure to push against the wall on moves 7 and 8 to create manual resistance for the upper back

 

 

 

How Alexander Got Fit For “The Legend Of Tarzan” Movie

 

There are three features that likely come to mind when we think of the character Tarzan:

loincloth, a long untamed mane of hair, and the physique of a human whose been swinging through the trees.

So when Alexander Skarsgard signed up for David Yates’ The Legend of Tarzan,there was an understanding that there would be an accompanying workout and diet plan with the role. But no one expected the 6’ 4” True Blood star to go as all out as he did. “I’ve never seen anyone more hardworking,” says his trainer, Magnus Lygdbäck, who has made a career out of conditioning musicians like Harry Styles and Aviici. “I had to force him to take days off sometimes. He was eating food out of a box for about eight months, and not a drop of alcohol.”

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A Day in the Life of Alexander Skarsgard’s Tarzan Training

The Workouts

Morning

Jogging: 10 minutes

Sprints: 6 sets of 1 minute

Max Sprints: 1 minute

Stationary Sprint: 1 minute

Evening

Bear Crawls: 5 sets of 1 minute

Deadlift (4 sets)

Set 1: 12 reps

Set 2: 8–10 reps

Set 3: 6 reps

Set 4: 12 reps (pyramid set)

Pull-Ups (4 sets)

Set 1: wide grip, max reps

Set 2: narrow grip, max reps

Set 3: wide grip, max reps

Set 4: narrow grip, max reps

Standing Alternating Rows with Dumbbells: 3 sets of 20 reps

Kettlebell Swing: 3 sets of 15 reps

Lateral Raise with Dumbbells: 4 sets of 12 reps

Moving Front Plank on Exercise Ball: 4 sets of 1–2 minutes

The Meals

No gluten. No sugar. No dairy. During their bulk-up period, Skarsgard was consuming up to 6,000 calories a day, which is much more than most people should, or even could.

Breakfast:

• Omelet with spinach

• Tea with homemade almond milk

Lunch 1: 

• Shrimp fried in olive oil with garlic

Lunch 2:

• White fish fillet

• Asparagus

• Sweet potato

Lunch 3:

• Poached eggs

• Green vegetable

Dinner:

• Smoked salmon

• Brown rice

• Brussels sprouts

 

4 Exercises You’re Not Doing

1) FRONT SQUAT

front_squat-the-30-best-legs-exercises-of-all-time
 

Why You Should Be Doing It

“Front squats have really helped my quad development, especially when I was preparing for the Ironman,” says Heath. “Most people don’t do front squats, because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must.”

 

2) CRUSH-GRIP DUMBBELL BENCH PRESS

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Why You Should Be Doing It

“‘Crushing’ the dumbbells together while slowing the tempo increases the tension across the chest, shoulders, triceps, and upper back,” says Jim Smith, C.S.C.S. “More time under tension will immediately increase the muscle-building and natural hormone-release effect.”

How to do It

Sit on the end of a flat bench holding a pair of dumbbells. Lie back and hold the dumbbells over your chest, arms extended, with the insides of the dumbbells touching. as you lower the weights toward your chest, press them together as hard as possible. When they reach your chest, lift the weights back up, still pressing them together. Keep the rep speed slow.

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Arthritis Diet – Relieve Your Pain

 

People who suffer from arthritis are always looking for ways to relieve their pain.

One way to ease or even prevent it is through an arthritis diet.

There are some arthritis diets that some people will swear by, but have never been proven to make a difference.

There are some diets that make a definite difference according to health experts.

 

First we’ll take a look at some arthritis diets where there’s little or no evidence that they actually make a difference. One of the most common arthritis diets is to eliminate potatoes, tomatoes, eggplants, and most peppers. While the diet won’t do any harm, it hasn’t been proven to affect arthritis at all. Another arthritis diet seeks to reduce the acids in one’s body eliminating sugar, coffee, red meat, most grains, nuts, and citrus fruits. It’s intended to be followed for just one month. People may feel better because they lose weight which reduces the stress on their joints, but again there is no evidence to support this. It also excludes many sources of vitamin C which is essential in fighting arthritis. Drinking green tea has been shown to reduce the effects of rheumatoid arthritis in mice, but there are no conclusive results on human studies yet. Shark cartilage is supposed to relieve arthritis. Animal and lab studies show promise, but there are no human studies to support this yet.

Not let’s take a look at some arthritis diets that have been shown to work. Switching fats can reduce inflammation. Eating fats found in red meat and poultry have actually been shown to increase inflammation. Switching to cold water fish can help reduce the inflammation. Using corn, safflower, and sunflower oils also helps. Another arthritis diet is the ASU (avocado-soybean unsaponifiable). It has been shown to relieve osteoarthritis, stimulate cartilage repair, and lessen a patient’s need to NSAIDs to control pain. Ginger has been shown to ease pain and inflammation as well as protect the stomach from gastrointestinal effects from taking NSAIDs. Glucosamine is a supplement that relieves pain in some patients with osteoarthritis. It helps the body rebuild cartilage, but can take up to two months to see the effects. If you are allergic to shellfish, check with your doctor before taking this as it is derived from crab, lobster, or shrimp shells. Before taking any supplements talk with your doctor as some can interfere with or worsen side effects from your medications.

Of course the best arthritis diet is a good old-fashioned well balanced diet. Eat 5 to 9 servings of fruits and vegetables, and go easy on fats and cholesterol. A heart healthy diet is especially important to patients with rheumatoid arthritis as studies have shown a link between this disease and heart failure. Vitamin C is good for repairing body tissue. Vitamin D helps absorb calcium, build bone mass, and prevents bone loss. Calcium helps strengthen your bones. If you are on medication, ask your doctor if he/she recommends taking vitamins. Some medications can create vitamin or mineral deficiencies. When choosing your arthritis diet, be sure to talk with your physician as different types of arthritis have different needs.

DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

 

 

Are Testosterone Boosters Dangerous?

 

If you are a male bodybuilder, and you want to build muscle faster and make your workouts more effective, you might consider taking a testosterone booster. When you take any kind of supplement or booster, however, your first question should be is this safe? So, are testosterone boosters dangerous?

There has been a great deal of controversy on this topic, as with any other supplement that is used by body builders. There will always be those who are all for it, and those who are completely against it – and this is usually because they have their own agenda.

In the case of testosterone boosters, any testosterone booster that contains anabolic steroids should be avoided. Anabolic Steroids are controlled substances, and are not approved by the body building organizations. In fact, the FDA will quickly ban a supplement that contains anabolic steroids.

The best option is to use a natural testosterone booster. These are made from all natural ingredients, and other than allergies, no side effects have ever been reported. The two most popular natural substances for building testosterone are Eurycoma Longifolia and Tribulus Terrestris. Both substances should be available at your local health food store, and both can be ordered online as well.

The question remains: Do you actually need a testosterone booster? You do if your testosterone level is low. This is often the case with body builders, because they put so much into their workouts, and they are burning up hormone levels faster than the hormones are being produced in many cases. Also, if you are past your twenties, the chances are good that you need a testosterone booster.

While there are no negative side effects of natural testosterone boosters, there are definite advantages. These include an increased sex drive, better workout performances, and increased muscle size because of the enhanced workout performances. It has also been reported that natural testosterone boosters actually help you to think clearer.

While there are no known side effects to testosterone boosters, you must remember that your body is unique. Therefore, if you start to notice negative things, such as anger, low sex drive, reduced energy, depression, or increased irritability, it is important to stop using anything that you are using, and consult your doctor.

Testosterone boosters are safe, if they are used correctly. Talk to your doctor and have your testosterone levels checked. This is a simple blood test. If you can use a testosterone booster, ask your doctor to recommend one, or go with a well-known brand. Make sure that you drink plenty of water. Be sure to discuss the proper dosage with your doctor as well – taking too much of anything isn’t healthy.

 

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Weight Loss Secret

Attitude determines where you will end up in life. It also has a profound effect on your ability to practice lifestyle habits that lead to health and happiness.

It’s all about living!

Tips to “Boost” Your Attitude:

Most of us understand the reasons for our poor physical fitness and the answer to losing weight. We have read volumes on diet and exercise, but it is our attitude that prevents us from doing what needs to be done.

One way to develop a powerfully positive attitude, even if you don’t feel that way, is to behave as if you do. To that end, planning your actions and anticipating setbacks, in advance, is essential.

1. Schedule workouts on your calendar. Making an important appointment with yourself, in writing, carries more weight than just the vague intention to do something. Schedule for first thing in the morning because research shows that people who exercise before the business day begins are most likely to stick with it.

2. A little bit of something is better than nothing. Regardless of how short you are on time or how blah you’re feeling, commit to just five or ten minutes. Every little bit helps and, almost always, once you get going, your energy picks up and you have a great workout.

3. Be flexible. A change of plans is not an excuse to do nothing. If you usually exercise in the gym, and you’re out of town, go for a jog. If you forgot your running shoes, go for a brisk walk. Honor your commitment to your exercise appointment.

4. When possible, join your spouse or a workout partner. It’s a lot less easy to cop out if someone else is depending on you.

5. Check out Lance’s autobiography, “It’s Not About the Bike. My Journey Back to Life”. Last time I looked, you could get a used copy for fifty cents on http://www.Amazon.com . If this book doesn’t motivate you, nothing will!

 

 

 

4 Dumbest Things Ever Said by Bodybuilders

 

1) Close-grip bench works my inner chest.

No exercise for that matter can work your “inner chest.” I actually had a fight with another pro about this. To improve development of your inner chest, it is simply necessary to fully shorten your pec muscles. Much like a biceps curl “for peak” forces your muscle to be fully shortened and thereby grow upward, same idea goes for inner chest.

2) Fasted cardio burns more fat.

Nope! Never been proven. Ever. In fact, it has been shown that cardio (or any exercise) done after consuming calories has a greater thermogenic effect, that is, more calories are burned.

3) I’m training to stretch my fascia.

Umm, fascia does not stretch! It’s a proven fact that fascia has the tensile strength of steel. It may expand, much like muscle does when it gets warm, and become more pliable, but as soon as it cools, it’s right back to where it started. Fascia grows in much the same way muscle does. You may break fascial adhesions, which gives the illusion of expansion or greater range (this is a great thing!), but unfortunately it’s not stretching to allow for muscle growth, peeps. Volumize your muscle via training, and the fascia will see a need to adapt and expand or grow.

4) I must touch the floor on stiff-leg deadlifts for a full range and to maximize stretch in my hamstrings.

Cool, you can touch your toes. That doesn’t mean that you’re getting a greater range in your hamstrings. It often means you’re achieving a greater range via putting your spine in a compromised position. Go only as far as your hamstrings’ flexibility will allow.

 

 

Avoid these 3 shoulders training mistakes

 

If there is one muscle group that can truly set you apart from the rest of the pack it is the shoulders.

Why do I say that? Well, because the delts live in three-dimensions, with heads in the front, sides and back

– PITIFUL PRESSING 

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout.

-LIMITING EQUIPMENT 

I think that one of the reasons most top bodybuilders today show much more impressive shoulder development than from eras past is because of the incredible variety of new equipment we are so lucky to have at our disposal

-LACK OF INTENSITY 

Developing a truly exceptional pair of cannonball delts is no easy task. I think we often see far more impressive chests and arms than shoulders out there in the land of iron. In fact, up until a few years back I myself realized my delts were not nearly as developed in relation to my pecs, and this was making my overall “aesthetics” suffer.

 

 

don’t forget that your heart is the strongest muscle

Arnold Answers Your Cardio Questions

QUESTION

How much cardio do you do, what kind, and how do you fit it in with your weight training?

ANSWER

If you grew up in Austria in the 1960s as I did, or trained at Gold’s Venice in the 1970s as I also did, there was no such word as cardio. When you wanted to lose fat, you cut back on the amount of food you were eating, particularly carbohydrates. And some of us, like Ken Waller and Frank Zane and me, liked to run on the beach or ride a bicycle around town now and then because we knew it was healthy and it seemed to help you lose a little extra weight before a contest. But the idea of training your heart, specifcally, was largely foreign to us.

Looking back, I wish I had done more dedicated cardiovascular training, not just for its benefcial effect on the waistline but for the heart itself. With cardiovascular disease the No. 1 killer of American men, everyone should make it a goal to have a healthy heart, and that means exercising as much as it does following a healthy diet.

I embraced cardio training when my Hollywood career took of. I didn’t have time to train for hours as I used to, so I needed a way to burn extra calories and work my heart in shorter, more efficient workouts. These days, I combine cardio and weight training in the same session.

I begin on an exercise bike or elliptical (I don’t want to terminate my knees on a treadmill). After five minutes at an easy pace, I go at the hardest pace I can maintain for 30 seconds, then I back of to an easy pace for 30 seconds. I repeat these intervals for 10 minutes, then begin my weight workout. This gets me warmed up and gets cardio out of the way early. Otherwise, I might be tempted to skip it after lifting. Apart from this, I’ll hike for up to an hour when time allows, and sometimes I ride my bike.

No matter what, I make sure to get some kind of cardiovascular work in every day. If you’re interested in being as lean as possible and living a long, healthy life, I suggest you do the same

From left: Joe Weider, Frank Zane, and Arnold get cardio and some California sun at the same time. FLEXONLINE

 

 

All About Protein

Learn everything you ever wanted to know about proteins.

Proteins are very important to our bodies. It isn’t just for bodybuilders who use them to gain muscle mass. Those who are sick use them to rebuild damaged tissue and even in normal states, our body uses protein for many different tasks.

Proteins are made of amino acids that are folded together. There are essential amino acids – those that our body cannot make, and non essential amino acids – those that our body can make. Proteins that are made up of all the essential amino acids are said to be complete while those that lack in one or more essential amino acid are incomplete. Complete proteins come from sources such as meat, eggs, cheese, dairy and soy. Incomplete proteins come mainly from vegetable sources with the one exception being soy.

The ideal source should be complete proteins. For most people that isn’t a problem. If you are worried about fat intake, try lean cuts of beef, chicken and turkey. For vegetarians whose main source comes from incomplete proteins, getting a variety of vegetables and whole grains throughout the day will ensure that all essential amino acids are consumed. Also, using soy protein (which is the only complete vegetable source of protein) is very beneficial.

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