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2018-04-26T17:05:21.278Z
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Jay SullivanA CrossFit staple, the “wall ball” is a taxing full-body move—an explosive front squat with a medicine ball that you release at the top. With no more than 20 pounds of resistance, wall balls check off a ton of boxes that even non-CrossFitting gym rats can appreciate: They work your entire lower half, delts, triceps, and core, ramp up your metabolism, and boost cardio. “Wall ball shots are a great conditioning tool and supplemental movement for leg hypertrophy work,” says Bill Shiffler, C.S.C.S., owner of CrossFit Renaissance in Philadelphia (renaissancephysique.net) and a competitive amateur bodybuilder. “The lower-body muscles respond well to high reps, so the fact that they require light weight shouldn’t deter bodybuilders from doing them.” Also, it’s an ideal exercise for HIIT cardio and fat loss because of the maximum muscle recruitment. [RELATED1] To effectively execute wall balls, you’ll need a medicine ball (anywhere from five to 20 pounds, depending on your fitness level), a ceiling at least 10 feet high, and a solid wall (e.g., brick or cinder block), not to mention a hearty dose of pain tolerance...
Courtesy ImageAs far as life plans go, "taking things one day at a time" isn't exactly an earth-shattering innovation. But as another old adage goes, "tomorrow is the first day of the rest of your life." And if you want to change the rest of your life, then you need to start with a single day first, says Aubrey Marcus, the founder and CEO of fitness powerhouse Onnit. In his new book Own the Day, Own Your Life, Marcus offers nearly 400 pages of both simple and sometimes uncomfortable daily adjustments. A motivational speaker, podcast host, and the son of former world-ranked tennis star Kathy Shubin (née Harter), Marcus gives you the framework to help you remain focused on the road to success. Marcus admits his ideas aren’t an exact blueprint for every individual, but his methods have enough variety to help each person choose their own plan to “owning their day,” as long as they’re willing to embrace change. “The expectation isn't that you're going to do everything every...
Travis Rathbone Chef's tip: “The measurements that I note in the recipe are merely suggestions,” Stephanie Harris-Uyidi says. “If you like cilantro, add more. Not a fan of serrano pepper? Omit it. Be creative.” This recipe provided by Stephanie Harris-Uyidi, host of The Posh Pescatarian: Appetite for Adventure. NoDirections: In a bowl, combine shrimp with sea salt, garlic, a pinch of cilantro, serrano pepper to taste, and lime juice. Let shrimp marinate 15 minutes.Heat avocado oil in a sauté pan over medium-high heat. Add shrimp and sauté for about 4 minutes. Turn off stove and cover shrimp for 5 minutes. The residual heat will cook shrimp through.To build the tacos, place jicama shells on a platter and fill them with shrimp, red onion, tomatoes, avocado, and cilantro and serrano pepper to taste. Serve with fresh lime wedges.
Courtesy of WWEWith only days to go until the Greatest Royal Rumble, one of the biggest matches on the card is a rematch from WrestleMania: AJ Styles vs. Shinsuke Nakmaura. This time around, however, the bout is shaping up to be considerably different: Nakamura has made it abundantly clear that he won’t play by the rules anymore. Case in point: On this week’s episode of Smackdown, Styles teamed up with his old allies from “The Club,” Luke Gallows and Karl Anderson, to face Nakamura and “Rusev Day” (Rusev and Aiden English) in a three-on-three tag match. What started as a standard tag match quickly spiraled out of control.   After Nakamura pinned Gallows, a vengeful Styles attacked Nakamura—only to be met with a devastating low blow by Nakamura. Yes, this is the third week in a row where Nakamura has surprised Styles with a crotch punch. We hope Styles is wearing a cup at this point—that,...
Per BernalYou don't get to 600,000-plus followers on Instagram by half-assing what you share with the world. Just like you don’t get the flawless body of Valentina Lequeux by going half-speed when you train. You get it by doing hard work. That’s the philosophy of the 32-year-old fitness guru. “It’s not easy,” she says. “I’m in the gym five days a week. I want to show the world what it takes to make a change and have an impact on my Instagram." At least once a week, Lequeux releases a video of her slaying her workouts either in the gym or on the beaches of South Florida. Born and raised in Argentina, Lequeux and her family moved to Boca Raton in hopes of a better future when she was just 11. A sports nut growing up, the Floridian became a fitness fiend on a quest to spread her tough-loving messages to followers who are looking for motivation in their lives. [RELATED1] With the recent launch of her new website, fitbyvalen.com—where she sells her custom-made resistance bands and delivers her daily workouts—Lequeux took time away from her growing social media presence...
Per BernalJohn Cena celebrated his 41st birthday exactly how you'd expect him to: He's lifting very heavy weights in the gym. Cena, the cover star of the May issue of M&F's sibling publication Men's Journal, posted this set of impressive deadlifts on Twitter: [RELATED1] 41 years old. 500lbs x3 “clean grip” deadlift. #EarnTheDay #NeverGiveUp #RAW pic.twitter.com/U9b4q1KioI — John Cena (@JohnCena) April 24, 2018 [RELATED2] Not only that, but he topped it off with a little 160kg (352lb) power clean. Not bad for an old man in the prime of his life. 41 years old. 160kg. NEVER let age define effort. #EarnTheDay #NeverGiveUp #RAW pic.twitter.com/jhXOQTnxxk — John Cena (@JohnCena) April 23, 2018 No
Courtesy of WWEKevin Owens and Sami Zayn thought they would be able to make a name for themselves on Raw this week. Instead, they learned what what it's like to compete against giants. As Monday night's episode of Raw began, Owens and Zayn hosted their own talk show in the WWE ring, with their special guest being none other than Raw General Manager Kurt Angle. Of course, the show was less of an interview and more of a public roast, with Zayn and Owens mocking Angle for being overruled by his boss, Stephanie McMahon, when he originally refused to have Zayn and Owens on Raw.   Unsurprisingly, Angle didn’t take too kindly to being derided, and as a result he decided their next opponents would be two of the most physically dominating superstars on the roster: Newly re-introduced superstar Bobby Lashley and Braun Strowman. Initially, Owens pushed Strowman off ringside so Lashley...
EXTREME-PHOTOGRAPHER With so many poor quality, ready-to-drink meal replacements and high-sugar smoothies on the market, it can be confusing to figure out what works best for you and your nutritional needs. If you’re serious about getting big and staying lean, you need to make your own “super shakes.” There are four key rules to follow when trying to construct a proper muscle-building shake. Rule #1: Use a High-Quality Protein Source The first rule is probably the most familiar. It doesn’t matter what your goals are, you need to have some protein to help maintain blood sugar levels to increase energy, and amino acids to aid in recovery, fat loss, and muscle growth. Protein powders also have more branched chain amino acids and better overall amino acid profiles. My favorite is grass-fed whey protein, but there are many other whey protein powders that I like as well. Always look for protein powders that have minimal additives such as sugar and other fillers. Here are some other choices in order for carnivores and vegans alike. Whey Brown Rice Protein Powder Pea Protein Powder Hemp Seed Protein Powder SEE ALSO: 11 Best (And Worst) Whey Protein Powders ...
svetikd/ Getty Images Now that cannabis is legal in several parts of the U.S., researchers are starting to debunk several myths about marijuana. At the same time, weed’s social stigma is beginning to loosen—so much so, in fact, that athletes and fitness gurus who laud marijuana’s wellness benefits are starting to challenge the stereotype of lazy, overweight stoners. But is marijuana truly a miracle drug that enhances athletic performance or do its negative side effects outweigh its benefits? We spoke to several experts in medicine, fitness, and the cannabis industry about how marijuana can potentially benefit or hurt your fitness. Five ways weed can improve athletic performance [RELATED1] 1. Reduce inflammation Reducing muscle and joint inflammation is one of the most promising areas of cannabis research. Many studies have found that CBD, the nonpsychoactive cannabinoid in marijuana, helps ease inflammation. Now, researchers are looking into its potential to treat autoimmune conditions like Crohn’s disease, lupus, and psoriasis. Adam Brous, a certified yoga instructor and founder of Ganja Guru Yoga in Denver, CO, uses marijuana in his practice and recommends...
Per BernalWhat It Is A hellacious bench-press challenge—created by Jim Smith, C.P.P.S., owner of Diesel Strength and Conditioning—that tests your upper-body strength and endurance. How It Works “The challenge is to bench-press your body weight for as many reps as possible in five minutes,” says Smith. “You can set the weight down whenever you need to during the time. My only advice: Keep one or two reps in the tank each time you go for a set, or you’ll burn out.” When to Do It “If you bench-press twice a week, then do this challenge in place of one of your main bench workouts,” Smith advises. “If you bench once per week, make it your only session that week. Don’t attempt this challenge more often than every four to eight weeks.” [RELATED1] Take the Challenge Before you attempt this, Smith advises warming up your shoulders with lots of volume and foam-rolling your lats, triceps, back, chest, and delts. Also, perform exercise-specific movements like pushups and empty-bar bench presses. Then load up the bar with the equivalent of your body weight. (Or round off the number accordingly, depending on your body weight. For example: If you’re...
Bloomberg Creative Photos / GettyAthletes are increasingly turning to cannabis—particularly the non-psychoactive cannabinoid CBD—for everything from pain relief to anxiety reduction. Research is finding evidence of CBD’s therapeutic benefits. And while the federal government remains slow to change its views, other regulatory bodies are starting to recognize CBD’s potential to benefit recovery. In September 2017, the World Anti-Doping Agency, a foundation started by the International Olympic Committee to monitor drug use in sports, announced that it was removing CBD from its list of banned substances. While CBD remains banned in the NFL and in American collegiate athletics, the NHL and MLB have lenient policies toward cannabis use, focusing instead on banning performance-enhancing drugs. Even the NBA, which has historically been stringent about its cannabis restrictions, is beginning to rethink its policies. As an athlete, how do you navigate this convoluted world of cannabis? We’re here to help. What is CBD, and what does it do? There is evidence that CBD reduces inflammation, muscle soreness, muscle spasms, and pain. It also can help...
Jarren Vink By now, you've probably heard of the health benefits of trendy bone broth. Here's how you can make your own. Get more unexpectedly physique-friendly recipes here. NoDirections: Add water to a large pot and place chicken in it. Bring to a boil over high heat. Skim off the foam and discard.Add remaining ingredients. Bring to a boil again, then cover and simmer for 4 to 8 hours. Strain chicken and vegetables from the liquid. (You can use the chicken for chicken salad later.) Pour the stock into an airtight container and refrigerate, letting it congeal overnight; or keep it frozen for up to 3 months.
Jarren Vink Hemp milk isn't just a lower-calorie alternative to milk, it's also packed with anti-inflammatory omega-3 fats. Get more unexpectedly physique-friendly recipes here. NoDirections: Blend all ingredients in a blender until smooth.
Jarren Vink Unassuming hemp seeds may help fend off heart disease, and organic kale is a nutritious choice for the base of this salad. Get more unexpectedly physique-friendly recipes here. NoDirections: Place kale, avocado, tomatoes, and hemp seeds in a large bowl and toss with olive oil, vinegar, salt, and pepper. Mix thoroughly until all the leaves are coated with dressing and seeds. Serve immediately.
Jarren Vink / Getty You've probably used cilantro and turmeric in your cooking before, but these two common ingredients give this dish a serious health boost. Get more unexpectedly physique-friendly recipes here. NoDirections:  Pour olive oil in a large, heavy-bottomed pan over medium heat. Add onion and cook 3 to 5 minutes, stirring continually, until onion is translucent. Add garlic and jalapeño and cook 1 minute.Stir in ground turkey and salt and cook 5 minutes, breaking up the meat with a spoon, until no longer pink.Add tomatoes and their juice to the pan. Add water, cayenne, cumin, turmeric, black pepper, and paprika. Cook for 30 minutes at a gentle simmer, stirring occasionally.Add oregano and red beans and simmer 20 to 30 minutes.Ladle chili into bowls and top with cilantro, scallion, and avocado.
Citizen GoodsWhether you're making a pre-workout snack or a post-workout meal, it's smart to measure your intake so you can fuel your performance with precisely what your body needs. With a Tare Digital Kitchen Scale, add a sleek measuring device to your kitchen that lets you do just that while also saving food and money over time.  If you're a dedicated macro-counter, you know how slow and painful it is to measure ingredients to a tee when all you want to do is eat. This digital kitchen scale eliminates that struggle so you can enjoy what matters most—cooking your favorite dishes quickly and fueling your body for maximum performance, while still sticking to your daily macro count. The scale is easy to use and super accurate, displaying the weight of your ingredients—up to 11 pounds—minus the measuring cup or container they're in, so you always get a perfect measurement. Plus, it conveniently toggles between milliliters, grams, fluid ounces, and pounds/ounces, with the touch of a single button. This makes following new recipes incredibly simple, especially when a recipe calls for both...
Citizen GoodsIf you're hitting the gym before or after work, you know there's not enough time to cook every day. That's why meal prepping is a great idea for those who need to fuel their daily workouts. And with an Air Lock Vacuum Sealer, you can meal-prep your food quickly and make it last longer. The Air Lock Vacuum Sealer is an easy-to-use and affordable vacuum sealer that extends the life of even the most perishable foods threefold. Just put the food you want to save in one of the free included vacuum sealer bags, and connect it to the vacuum sealer unit. Then, in 15 to 30 seconds, all the excess air is removed from the bag. With all that air gone, your food—whether that's chicken from last night or the vegetables you're having for lunch tomorrow—is safe from spoiling. Plus, the vacuum sealer lets you marinate meat, chicken, fish, and other proteins in minutes, which means you'll prepare meals for the week in no time and get the chance to relax during your downtime. As for storage? The included bags, which seal food in seconds,...
PexelsAlthough training your body is crucial for your happiness and health, it's also vital to seek challenges, grow, and be productive in the other areas of your life. With The Ultimate Productivity Bundle, get the tips and tricks that make training your soul and mind easy so you can unleash your most productive self—all for less than $40. We're pretty sure you have a strong body; this bundle helps you train in the other areas of your life. Learn how to find purpose in life while maximizing your impact, so the time you're spending outside the gym is just as meaningful as the time you spend lifting weights. You'll get 10 guidelines from some of history's most successful people in a step-by-step framework, which means discovering—in a straightforward way—the mindsets, principles, and actions for your purpose. Besides some guided soul-searching, this bundle—featuring eight courses and 27 hours of video content—helps you hone your mind. As you move from time management to public speaking and speed reading, you'll be able to conveniently access the materials and tools that help you sharpen your mental abilities. By the end of these courses, you'll...
Science Photo Library / GettyChances are, you’ve heard “VO2 max” before—maybe you read it on the internet or heard it during the ramblings of a professional bro scientist. But what exactly is a VO2 max? Can it help you reach your goals? And should you even care about it? Get all the breathy details at right in our VO2 max master class. What It Is A measure of the amount of oxygen that’s used during exercise—it’s measured as milliliters of oxygen used in one minute, per kilogram of body weight. It’s evaluated through prolonged and intense incremental exercise tests, done on a treadmill or bike, that are taken to failure. How It Works It’s simple: The more oxygen that you have available to you during exercise, the better you’ll perform and the faster you’ll recover from activity. Also, according to John Sardos, a strength coach for the Army West Point men’s hockey team, your VO2 max indicates the type of athlete you are. A high VO2 max means you may be better suited for endurance sports, while a lower one could mean you’re more apt...
Per BernalMobility is earned through challenging, active work, not just passive stretching and foam rolling. When you can take your muscles through various ranges of motion while properly breathing, the nervous system grants greater access to strength and power. Perform four reps of these four exercises. Do each rep slowly, taking 30 seconds to complete. Hold the end ranges for three seconds. The Moves 1. Wave Unload Start in a downward dog position with your heels up. Tuck the pelvis and shift the body forward, keeping your arms straight. Articulate the spine like a wave moving one vertebra at a time. As your shoulders travel past the hands, drop your hips and pull the chest through the arms. Squeeze the shoulder blades together as you look to the sky. Return to downward dog and repeat. 2. Shin Box Bridge (pictured above) Start seated, with your knees bent 90 degrees and your soles on the floor. Straighten your arms, placing your palms on the floor and your fingers facing behind you. Using a windshield-wiper motion, shift your legs to the left, bringing both knees to the ground. Next, push off your left hand and reach your right arm over your body...