The Circuit-Based Training Program to Get Ripped in 25 Minutes a Day
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It’s not efficiency for efficiency’s sake. Getting in and out of the gym in 25 minutes wouldn’t be an attractive proposition if your gains had to be shortchanged in the process. After all, we believe most M&F readers are like us, and we don’t mind spending a long time in the gym. We find refuge in the iron, and we’re not looking for any shortcuts. With that said, speeding up your training sessions can work to your benefit. Keeping your heart rate elevated helps burn fat and raises your metabolism. While the goal of this program is not to add muscle size—we want to get you ripped—there is enough volume to ensure you’ll harden the muscle you’ve got. The first circuit has three moves to develop power and one for aesthetics; the second circuit features one power move, two strength builders, and an aesthetic finisher. On each day, do Circuit 1 twice, then do Circuit 2 twice, resting two minutes between circuits. Don’t rest between exercises. Lastly, you’ll wrap things up with an all-out cardio burst. To keep things interesting, this is a different activity every day. To minimize unwanted rest periods, lock down the equipment and real estate you need prior to your first rep. Once you get started, the next real break you take will be the one on the car ride home. [RELATED1]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz June 24, 2019 at 03:41PM
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Are Impossible Burgers Healthier Than Beef Patties?
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It’s nearly impossible these days not to find an eatery offering a plant-based alternative to traditional beef burgers (yes, pun intended). The Impossible Burger’s popularity has skyrocketed in recent years—so much so that its manufacturer is having trouble keeping up with the demand. Impossible Foods, the California-based company that makes the burgers, said it would increase production of the meat-like patties to ensure that chains like White Castle, as well as mom-and-pop restaurants, could sell them to the hungry masses according to The New York Times. With this entire meatless meat craze going full steam ahead, we wondered if it’s a good idea to be eating so much of this bleeds-like-beef burger. Besides being a good plant-based alternative, is it also a healthier one? Maryann Walsh, R.D., a Florida-based registered dietitian with a master’s degree in food and nutrition, said the Impossible patties are pretty much on par with a beef burger, broadly speaking. “Impossible burgers certainly have a great vitamin and mineral profile and a 4-oz. patty is comparable fat and calorie-wise to a beef burger,” Walsh said. But for those looking to lower their cholesterol, the Impossible burger would be the better pick. “The benefit of eating these burgers over an average beef burger would be that it has no cholesterol, as cholesterol is only found in foods derived from animals,” Walsh said. [RELATED1] Another benefit is that the Impossible burgers put less of a strain on the planet. The production of Impossible Burgers requires 87 percent less water and produces 89 percent less greenhouse gases—which contribute to climate change—than beef patties, according to Swiss consulting firm Quantis. Additionally, it saves land for animal and nature habitats, sparing 96 percent more compared to the production of beef. Those sticking to a certain trendy diet, though, may want to stay away from it. One Impossible Burger has six grams of net carbs (nine total and three grams of fiber), with soy and potato proteins added in. “This wouldn’t be ideal for a keto ‘purist,’” Walsh said, “but for those following keto who want a plant-based option and are a bit lenient with their carb allowance/source of carbs, this could certainly fit into a keto meal plan.” Anyone following the paleo or Whole30 plans is also advised to stay away from the Impossible patty due to its soy content. However, it could work on most low-fat diet plans. “For someone on a low-fat diet, these burgers could fit in overall fat intake for the day, but these can’t carry the FDA regulated claim of being low-fat as they have 14g of fat per serving,” Walsh said. Of course, if you’re following a plant-based diet, the Impossible Burger is the way to go, but for everyone else, Walsh said, a regular beef burger is just as good. Regardless of your patty choice, she warns to be careful of what toppings, condiments, and other add-ons you put on the burger. [RELATED2]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz June 24, 2019 at 01:46PM
Julius Maddox Sets American Raw Bench Press Record With 723-Pound Lift
http://bit.ly/2RunOMX We have a new American bench press record. Kentucky weightlifter Julius Maddox recently benched 723.1 pounds at the National Physique Committee’s Battle on the Bay in Corpus Christi, TX. Check out the lift in this video:
It’s the heaviest weight benched raw in the States, and the second-most worldwide. The previous raw American record was 711 pounds, done by James Henderson in 1997. The overall record is 738.5 pounds (or 335 kilograms), accomplished by Russian powerlifter Kirill Sarychev in 2015. Maddox made it clear that he’s gunning for that No. 1 spot. “Missed 739 at the lockout,” he wrote on Instagram, “just know the [fire] is lit and I’m coming back for it.” We have no reason to doubt him. He made the 723.1 bench press look like light work, and he’s part of an elite club: he’s only one of five people in history to bench more than 700 pounds, according to tuffwraps.com. Before becoming the new American record holder, he told his hometown newspaper that he trains for two to three hours per day, four or five days a week. He started lifting at 25, shortly after he kicked a drug habit. Maddox is definitely someone to keep an eye on, and we're sure the 31-year-old lifter will be making more headlines soon.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz June 24, 2019 at 12:50PM
Muscle & Fitness Podcast #022: Mark Fisher
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We sit down to discuss Mark Fisher Fitness as well as his unique approach to group fitness classes.
This week on the Muscle and Fitness podcast, M&F executive editor Zack Zeigler (@zraz) and celebrity trainer Don Saladino (@donsaladino) and talk with Mark Fisher (@mffclubhouse), creator of Mark Fisher Fitness, to discuss his company as well as his unique approach to group fitness classes.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz June 24, 2019 at 11:52AM
6 Steps To Develop Weaker Body Parts
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James Harrison’s Instagram Shows He Didn’t Retire From the Gym
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You May Enjoy Your Workout More If You Listen To Upbeat Music
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If you want a good pump, you have to pump up the jams. That’s according to researchers at the University of British Columbia’s Okanagan’s campus, who found that listening to upbeat music could make a rigorous workout—such as high-intensity interval training (HIIT)—not seem so bad. Not only that, but it also seemed to improve one’s performance during exercise. “Music is typically used as a dissociative strategy,” Matthew Stork, a postdoctoral fellow at UBC, said in a press release. “This means that it can draw your attention away from the body’s physiological responses to exercise such as increased heart rate or sore muscles.” Stork specified the music had to be “upbeat,” meaning songs with a fast tempo, for it to be effective. For the study, 24 British adults ran three 20-second all-out sprints on three different occasions—one with the upbeat music, another without any audio, and a final sprint with a podcast that had no music. Those who listened to the upbeat music reported enjoying HIIT more than those who didn’t, and had higher heart rates and peak power during the sessions. “We believed that motivational music would help people enjoy the exercise more, but we were surprised about the elevated heart rate,” Stork said. “That was a novel finding.” Music was particularly effective for people who were considered inactive, meaning they don’t exercise often. Researchers said listening to upbeat music could lead to adults sticking to an exercise regimen. Of course, this isn’t news to most loyal gym-goers. Just about any weightlifter can be spotted with a pair of headphones in/on their ears. Some people, such as WWE Superstar and overall fitness freak John Cena, tend to stay away from the tunes in the gym. That’s their opinion, but we’ll stick with what science tells us. This doesn’t give you an excuse to scroll through Instagram (as Lou Ferrigno recently reminded us) between sets, as past research has found that decreases intensity. So set up your playlist before you get to the gym, stick the headphones in, and get to work. [RELATED1]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz June 24, 2019 at 09:34AM
8 Ingredients You Need in Your Pre-Workout Supplement
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WWE Legend Rey Mysterio Talks Training, Legacy, and His New Fight4Autism Campaign
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Courtesy WWE
Since returning to WWE in 2018, Rey Mysterio proved that he could still hang with the company’s top talent. Since then, he's won the United States Championship, becoming only the 14th WWE Grand Slam Champion of the modern era, an accolade that requires reigns with four different WWE belts (in Rey's case, the Intercontinental Championship, SmackDown Tag Team Championship, United States Championship, and the WWE Championship). The masked icon’s return hasn’t been without its challenges, though, and he recently had to deal with a shoulder injury that has kept him out of the ring for a few weeks, right as his feud with Samoa Joe was heating up. “I’m doing much better. I'm going into my fourth week after my injury [a slight separation on my left shoulder],” Mysterio said. “More than anything, it was the swelling inside the joint and the pain was really horrible (especially) the first week.” The luchador’s ongoing recovery is in great part due to his positive attitude toward health and fitness. “Yeah, my training has changed; my eating habits have definitely changed," Mysterio said. "You know, if I like something and I want to eat, it's never stopped me (enjoying food). Being Hispanic, we tend to eat a lot of tortillas which are made out of corn or flour. There are so many plates that are very delicious, and it's really tempting, but I have changed my eating habits and slightly the way I train and the amount of times that I eat throughout the day." As athletes get older, there is less room for error when it comes to nutrition, and Mysterio is taking a more strategic and regimented approach to his meals to stay in prime shape. “I became really good friends with Chris Cavallini, CEO of Nutrition Solutions, and they do pre-prepared meals," he said. "Once we became good friends, he was kind of my mentor on what I needed to change, if I wanted to look a certain way. When I came back for the Royal Rumble last year, he was the one that prepped me up to look the way I look. I receive prepped meals on a week-to-week basis, and that's pretty much my health right there. You know, when we get ready to prep-up for WrestleMania or a big moment, he arranges some special meals that are custom, just for me, and he knows exactly what to take out, what to put in, and how often I need to eat.” Healthy eating and exercise are the old-fashioned ways to stay fit, but Mysterio, now 44, is also always looking for more progressive ways to help him stay fit and recover faster. "From cryo(therapy) chambers, to the magnesium tank, to PRP (Platelet-rich Plasma therapy), stem cells, all of that, you know, is something that I really set my mind to at least try and if it works," Mysterio explained. "I do cryo at least once a week. I've done stem cells throughout the last five years of my career, and they have really, really helped out." Finding a Worthy CauseWhile at home recuperating from his recent shoulder injury, Mysterio was able to work closely with friends to get an exciting new initiative off the ground, Fight4Autism, which raises awareness and money for autism advocacy. Recent statistics suggest that 1 in 100 people are on the spectrum. Bringing support and awareness to such a misunderstood condition is central to improving the quality of life for children and families everywhere. “The best thing we can do is bring more awareness (about autism) and find resources that can help all these families on growing, and not feeling left out of the world because autism can be a very scary thing, you just have to learn how to control it” says Rey. Credit: Fight4Austism The Fight4Autism campaign recently launched at winwithrey.com, and rather than just simply asking for money, Rey’s team have worked tirelessly to provide special prizes to many of the people making the simple $4 donation. Up for grabs are exclusive T-shirts and hoodies designed by the man himself. You can even win a custom mask created by Rey’s personal mask maker in Mexico City. In addition to all this is a chance to win belts, and even a trip to a WWE live event where the winner gets to hang out with Rey. According to its website, the money will be, "donated to registered charities that support and help children with autism around the world." The master of the 619 is eager to get out and meet autistic children and reinforce the message of bringing further awareness. Passing the TorchIt appears that Rey’s passion for Fight4Austism has given him renewed energy, and we will no doubt see more of Rey Mysterio’s scintillating performances in the months and years to come. But once it does become time to hang up the boots, a familiar face might just fill the void. “I can't go without mentioning, I'm hoping that whatever time I have left in this sport, as soon as I get ready to step down, then my successor is taking right over,” Mysterio said. “My son, who is now 22 years old, he's been in the works right now, he has been on TV with me the last couple weeks on WWE, and I think there's a very bright future for my son” To support Rey’s personal charity #ReysFight4Autism, be sure to check out winwithrey.com where you can win some awesome prizes and help improve the quality of life for millions of people all around the world. Re-live some of Rey Mysterio’s most epic moments, including WrestleMania 22 on WWE Network. For more information, and to get your first month FREE, visit WWE.com
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz June 24, 2019 at 09:15AM
Here's What You Should Know About the Ingredients in Your Sunscreen
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Chris Ryan / Getty
Whether you’re hitting the beach, going for a run, or just spending time outside, sunscreen is a must to protect your skin from the sun’s ultraviolet rays—a main risk factor for skin cancer, which happens to be the most common cancer in the U.S., according to the American Academy of Dermatology. Considering it’s been estimated that one in five Americans will develop skin cancer by the time they’re 70, it’s a good idea to apply (and reapply) sunscreen whenever you’ll be catching some rays, regardless of your complexion. It’s been a while since the active ingredients in sunscreens, most of which are considered over-the-counter drugs, have been examined by scientists, so the FDA in February proposed updated regulations on sunscreen products. Two of its main reasons for the proposed updates are that people use sunscreen more than ever these days, and that sunscreens contain more active ingredients in higher concentrations than ever before. “Broad spectrum sunscreens with SPF values of at least 15 are critical to the arsenal of tools for preventing skin cancer and protecting the skin from damage caused by the sun’s rays,” FDA Commissioner Scott Gottlieb, M.D., said in a press release at the time. “Yet some of the essential requirements for these preventive tools haven’t been updated in decades.” He called the proposal “an important step in the FDA’s ongoing efforts to take into account modern science to ensure the safety and effectiveness of sunscreens.” [RELATED1] As of now, there are 16 active ingredients marketed in sunscreens, but only two of them—zinc oxide and titanium dioxide—are generally recognized as safe and effective by the FDA. Another two—PABA (para-aminobenzoic acid) and trolamine dioxide—aren’t. That leaves 12 ingredients that the FDA isn’t keen on categorizing just yet. To change that, it’s asking for more data from both the industry and any interested parties to gather the evidence needed to make those calls. Once the FDA has enough information on those ingredients, it can create a new monograph, which is a standard for over-the-counter drug ingredients to determine their safety and effectiveness. In May, a study published in the Journal of the American Medical Association added fuel to the fire, revealing that we absorb more of the ingredients in sunscreen products than previously thought. It was a small study, involving just 24 participants and four commercially available sunscreens, but it got people's attention, regardless. Researchers looked at the results of what’s called a maximal usage trial, which is when a topical drug is used according to the maximum suggested limits in its directions, to see how much of the ingredients were absorbed into the body through the skin. [RELATED2] In this case, it took just one day—and a total of four sunscreen applications—for more than .5 nanograms per milliliter of the active ingredients to end up in participants’ bloodstreams. That amount may mean nothing to an average person, but to the FDA, it means these ingredients warrant more testing to make sure they don’t increase the risk of cancer, birth defects, or any other health issues. It’s important to note that the JAMA study didn’t find any of these ingredients to be harmful, just that more of them end up in our bloodstreams than we thought. The FDA maintains the stance that everyone should keep using sunscreen. Specifically, you should look for a bread-spectrum (protects against UVA and UVB rays) sunscreen that's SPF 15 or higher, and reapply every two hours while you're in the sun—even on cloudy days. The American Academy of Dermatology recommends using broad-spectrum SPF 30 or higher sunscreen on any exposed skin if you’ll be spending time outside. The AAD's guidelines also point out that higher SPF sunscreens don't last longer than lower SPFs, so you'll still need to reapply every two hours. Both groups also suggest taking more preventative measures, like wearing protective clothing or hanging out in the shade instead of the sunlight. If we had to guess, we'd say that no M&F reader would be thrilled to wear a long-sleeved shirt, pants, and a wide-brimmed sun hat to protect themselves. After all, they’re called “beach muscles” for a reason. [RELATED3]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz June 21, 2019 at 04:51PM |
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