YouTube Video Updates
http://bit.ly/2WyuOKM As mentioned recently, one of my goals for 2019 is to bring my old YouTube channel back to life. It’s still a work in progress, but I’m happy to say that I’ve uploaded eight videos in January. That’s more than I did in all of 2018. I hope to keep the momentum going, but first let me provide some additional information regarding the two latest videos. Neck Training with BandsFollowing a recent band training video, I received several questions about neck training. With that in mind, I created the follow up video below. Yet, since sharing the update, I am continuing to receive questions about what size bands to use. Personally, I am using a 41-inch medium band from Iron Woody Fitness, but I’d be more likely to suggest a small or mini band for neck training. I just happened to have the medium band out when creating the video. You really do not need much resistance for this exercise though. Low-Tech, High-Effect Power TrainingI also recently shared a power training video where I demonstrated a variety of low-tech tools. A few of the tools are commercial, while the majority are homemade. First, I’ll share the video, and then provide links with additional information regarding the equipment. Portable Landmine – I’ve seen loads of questions come in about the first exercise. I’m performing that movement with a portable landmine device. A close up image can be seen below. I purchased it for around $40 at Amazon. I’ve had it for around 2 years and it’s been great. Heavy Medicine Ball – As for the monster sized medicine ball, it is homemade. You can find a past entry about it here. Throwing Bag – The large bag that I’m seen throwing approximately 35 seconds into the video is also homemade. Refer to this past entry for additional information. Tornado Ball – The crude looking tornado ball has also been featured on the blog before. You can find instructions on making your own here. Monster Tire – Lastly, the monster tire used for flipping and as a sledgehammer and medicine ball rebounder was acquired for free. Within this entry, you’ll find information about how to acquire and use a similar tire. Final ThoughtsIn summary, I plan to continue updating my YouTube channel regularly. I’ll also be sharing similar videos to Facebook and abbreviated versions to Instagram. If there’s anything in particular that you’d like to see, feel free to message me with suggestions. +++++
The post YouTube Video Updates appeared first on RossTraining.com. Fitness via RossTraining.com http://bit.ly/yhOp7p January 31, 2019 at 03:42PM
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The Top 12 Compound Exercises for Every Body Part
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Bikini Olympia Competitor Lauralie Chapados's Leg and Glute Workout
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Chris Nicoll
Lauralie Chapados remembers the date: Nov. 3, 2014. That’s when the 17-year-old walked into Club ProForm in Montreal and signed up for a membership, determined to get back on track. Growing up, Chapados had played soccer, took jiu-jitsu, and skied, but in high school, her activities faded. “I ended up pretty sedentary and went out with my friends instead,” she recalls. Through fitness, the French Canadian aimed to “feel better in my own skin,” scribbling down workouts and nutrition tidbits from magazines and websites. “I remember forcing myself to eat 10 eggs for breakfast before going to school,” she says, laughing. “My parents were freaking out. My body was drastically changing, and I loved it.” [RELATED1] As Chapados gained experience, she started training twice a day, cardio and abs in the morning and her body-part split in the evening. By 2015, she stepped onstage at her firstbikini contests, winning the first and overall at two local shows before moving on to a national bikini event in Toronto. There, she again topped her class but came up short for the overall, narrowly missing out on the accompanying pro card. “Returning home from that show, I made it my mission to work twice as hard and get my pro card the next year,” Chapados says. She enlisted the help of her boyfriend, Maxime Caron (now her fiancé), as coach, and that goal became a reality with her overall victory at the 2016 IFBB International Events Qualifier. Since then, the 22-year-old has competed in six IFBB Pro League bikini events, winning three back-to-back in 2018 in Toronto, Chicago, and Tampa before earning second at the Olympia. “Finishing runner-up was an absolute blessing; I still have all the feelings from that day,” she says. “I can’t wait to do it all over again in 2019. And now there is only one more step to reach my biggest dream.” CHAPADOS' LEG AND GLUTE WORKOUT
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 31, 2019 at 03:27PM
5 Simple Tips to Get Lean and Healthy
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Jerry Rice Talks Training, Playing in the Super Bowl, and State of the NFL
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Lou Ferrigno's 10 Steps to a Killer Workout
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Abbye “Pudgy” Stockton was the Original Muscle Beach Girl
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Courtesy of Weider Health and Fitness
This is an ode to the girl who could literally lift her husband above her head. With young feminists and allies lifting up old school icons like Ruth Bader Ginsberg (aka The Notorious RBG) and Rosie The Riveter, there is one powerful figure that shouldn’t be forgotten: Abbye “Pudgy” Stockton. The original Muscle Beach girl, Stockton paved the way for women in fitness. One of the first women of iron, she began working out long before crash diets or female fitness and social media stars could ever be imagined. For Stockton, fitness was fulfilling for herself, she just happened to turn it into a lucrative and legendary career. But it didn’t start out that way. Born Abbye Eville in Santa Monica, California in 1917, Stockton grew up in an era where women were discouraged from any physical activity that would make them “unfeminine.” This included most sports and, of course, lifting weights. Throughout high school, Stockton, who was nicknamed "Pudgy" as a child by her father because of her weight, would only work out in the privacy of her bedroom. In the 1930s, she worked as a phone operator, growing restless with her office job, she decided to take her weight lifting to the next level by moving out of her bedroom and onto Muscle Beach. The bravery this young woman possessed to strut onto the famed Santa Monica beach—surrounded by the likes of Joe Gold and George Eiferman—and lift is astounding. Stockton would lift with her future husband Les Stockton, who was student at UCLA. Together they would perform gymnastics and feats of strength on the beach, including Abbye lifting her 180-pound husband above her head while he did a handstand. Another routine they would perform on Muscle Beach would be Les lifting Abbye above his head while she lifted a 100-lb. barbell. Les was incredibly supportive of Abbye’s passion for fitness. Hey men! Take note!
Courtesy of Weider Health and Fitness
Stockton described her initial feelings of insecurity on Muscle Beach and how she overcame them, saying that mastering the handstand was a major turning point for her, according to the book LA Sports: Play, Games and Community in the City of Angels by Wayne Wilson and David K. Wiggins. In the book, she was quoted saying she eventually grew to find the atmosphere at Muscle Beach endlessly inspiring. “We may have been learning our acrobatics from each other, but we still wanted to do things perfectly—to make the movements impressive and beautiful…Everyone else was so good, I felt I had to be perfect too,” she said. Standing at 5’2" and weighing in at 115 pounds, Stockton’s personal records include 100 lb. press, 105 lb. snatch and a 135 lb. clean and jerk, according to barbend.com. Weightlifting for women wasn't the only aspect of culture Stockton had impacted, she also changed the game for swimwear. Feeling restricted by the traditional “swimming costumes” of the era, Stockton and her mother designed two-piece swimsuits that would be easier for her to lift in. How did they do this? Stockton’s mother literally ripped the fitted bra out of the top of an outfit. In a 1988 interview with the LA Times, Stockton remembered it like this: "You couldn't buy a two-piece, so my mother ripped apart an old brassiere to use as a pattern." How hardcore was that? In 1944, Stockton went on to write a column for women in the popular fitness publication, Strength and Health—appropriately titled "Barbelles"—which she continued to produce for a decade. One could argue this makes Stockton not only one of the original ladies of iron, but one of the first female fitness "influencers" as well. All of today's social media fitness personalities have a lot to thank her for. Before Stockton, women who lifted were all delegated to sideshow acts in the circus, and most were inhumanly large. Stockton showed that strength and physical fitness didn’t have to look inhuman to be impressive or inspiring. Stockton was the first woman to show the world that fitness and traditional femininity were not exclusive from each other. This was reflected in the WWII and post-war culture of pinup girls, with shots of these women occasionally shown working out and everyday women looking to emulate these icons, according to Venus with Biceps: A Pictorial History of Muscular Women by David Chapman. Throughout the 1940s Stockton posed with the top male bodybuilders of the time, including Steve Reeves and John Grimek, and appeared on the cover of more than 40 magazines, according to the LA Times. After WWII, Stockton opened a gym for women on Sunset Boulevard, which expanded to two more locations in California, and eventually partnered with 1950 Mr. America John Farbotnik in 1952. In 1947, she and her husband hosted the first Amateur Athletic Union sanctioned weightlifting competition for women. That same year, Physical Culture magazine honored Stockton with the Miss Physical Culture Venus Award. Stockton was never afraid to push boundaries and speak out against those who didn’t believe in her. "People used to say that if women worked out, they would become masculine-looking or wouldn’t be able to get pregnant," she said in Sports Illustrated Women in 2002. "We just laughed because we knew they were wrong." Les and Abbye remained married throughout their lives and had one daughter together. Les Stockton passed away in 2004, with Abbye following in 2006 from Alzheimer’s at the age of 88. Abbye Stockton will always be remembered as one of the original women of iron, and the Queen of Muscle Beach who inspired women everywhere to go out and lift.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 31, 2019 at 12:15PM
5 Key Ingredients to Look for in a Testosterone-Boosting Supplement
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How Do Treadmill Calorie Counters Really Work, and Are They Accurate?
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Westend61 / Getty
While running the treadmill, take your eyes off the television for a moment and peer down at the calorie counter. Every treadmill has one, but do they work and if so, how accurate are they? Well, they’re not as accurate as they should be, according to Amanda Basham, an iFit trainer who conducts online fitness sessions using a NordicTrack treadmill. “There are definitely some inaccuracies with those,” Basham says about a bulk of treadmills’ calorie counters on the market today. “The treadmills base the calorie burn on height and weight, but they don’t factor in muscle mass. So, if two people of the same weight, but different body fat percentage, run at the same speed, then it will say they’re burning the same amount of calories.” Mass MileageAnd that’s just not factual, according to Basham. “In reality, the person with less body fat would be burning more calories because muscle mass requires more energy,” she continues. Calorie counters are supposed to use your weight as a foundation for tracking the amount of calories you’re burning throughout your treadmill run. The problem with that is not all treadmills ask for your weight, using an automatic go-to weight instead. In addition, the accuracy of many treadmills’ calorie counters is further thrown askew when people grip onto and lean on the machines’ handrails. (We’ve all been guilty of this, right?) Fit to BurnBasham pinpoints another key issue with treadmill calorie counters, saying they don’t take someone’s fitness level into consideration. “Someone who is more fit will burn less because their body is more efficient,” she says. “However, muscle mass comes back into play and the more fit person may have more muscle mass.” That being said, if you’re looking for a sharpened, more accurate calorie burn calculation, Basham believes that the best way is to wear a heart rate monitor. “This still isn’t 100 percent accurate,” she says, “but it’s the most accurate.” [RELATED1]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 31, 2019 at 09:53AM
The Top 8 Mass-Building Machines
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