The 8 CBD Products Available Now
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz November 26, 2018 at 12:37PM
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Watch Strongman Brian Shaw Try to Eat 25,000 Calories in One Epic Cheat Day
https://ift.tt/2An3ZPr Brian Shaw, the four-time World’s Strongest Man, is an absolute wrecking ball in the gym, and all that training has lent itself to some pretty epic cheat meals over the years. This time, though, the Colorado native took his cheat day to another level. To celebrate 250,000 subscribers on his YouTube channel, Shaw attempted to eat 25,000 calories in one day. As you’d expect, this wasn’t an easy one—even for a man that once ate a seven-pound burrito like it was a celery stalk. To reach that lofty 25,000 calorie mark, Shaw pounded burritos, burgers, pizza, donuts, and pretty much anything else he could get his hands on. He ultimately came up about 1,400 calories short after a valiant effort, but the whole thing is still a sight to behold. Take a look for yourself: As he sat there, looking over those last few pints of Ben & Jerry's at the end of the video, a defeated Shaw admitted that he'll feel "pretty miserable tonight and now into tomorrow, unfortunately." We're sure his home's plumbing system will feel the same way. [RELATED1]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz November 26, 2018 at 10:29AM
5 Ways to Tell You've Bulked Too Much and How to Fix It
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So You Tore Your ACL, Now What?
https://ift.tt/2DWhGJn Tearing your ACL sucks.
It's frustrating, defeating, and often comes with an influx of fears of never being able to return to the field as the athlete you were before. Just because your friend who tore her ACL became slower, maybe gained some weight, and never seemed to trust her body on the field again does not mean you are destined for the same outcome.
Yes, you most likely won’t return to play until nine to twelve months post-surgery—but you get to decide what type of athlete you are when you do step back onto the field. In order to take the necessary steps for recovery, let's talk about why the injury occurred in the first place.
What Caused Your Tear?An ACL tear (non-impact) occurs when the musculature around the knee is not strong enough to absorb the forces being placed on it from movements such as sprinting, cutting, and landing. The muscle may not be strong enough because the joint is improperly loaded (poor body control), overly fatigued (too much volume for the body to recover from), or just lacking adequate strength overall.
If the muscle is not able to fully absorb the force, the force must travel to less equipped tissues such as tendons, ligaments, and bone. The result? Sprains, strains, tears, and breaks. After the tears and heartache, it's time for surgery to kickstart the recovery process.
ACL Recovery ProcessWithin the first couple of months after surgery, your physical therapist will help you regain strength and stability at the knee joint in order to handle your body weight. Once you achieve full range of motion at the joint through flexion and extension and can demonstrate stability at the knee in movements such as hopping, skipping, and jumping, it's time to take the next step.
Most athletes are cleared to return to play at around the nine or twelve-month mark. During the six to nine months after the initial physical therapy stages, you get to decide the athlete you develop into before you return to play. Strength training is the base of athletic development and the necessary next step in your recovery process.
Post-Injury AthleticismAs we have talked about before, strength training is an essential component of athletic development process. Strength is the base from which all other athletic qualities are built—such as speed, agility, and power. Training that emphasizes the development of movement patterns while acquiring new skills (such as through weightlifting) helps an athlete develop her athleticism a step further.
Through weightlifting, an athlete must focus on the position of her body in order to perform the technical movement pattern of a snatch or clean and jerk. This focus on body position helps an athlete develop neuromuscular coordination. These improved mind-body connections help the athlete be more coordinated, balanced, and aware of her body in space. The combined benefits from strength training, including an increase in absolute and relative strength, body control, balance, and coordination, help improve your athleticism.
While it is unfortunate that most females are not introduced to the weight room until after an ACL tear, the injury becomes a blessing in disguise when considering the opportunity to help her develop into an even better athlete than she was before. Weightlifting produces more coordinated and conditioned athletes. These athletes are less likely to have the injury re-occur.
Develop Mental Strength Post-InjuryAfter an ACL injury, it's common for a female to fail to return to the field as the same player she was before. Often this is not because of lack of ability, but more so lack of mental strength and confidence. Too often we see a female athlete’s carer end early because she isn't confident and is hesitant about pushing her body to the extent she did before (and of course she is, her body literally gave out on her before).
Introducing strength training to a female post surgery helps her become more than just strong and coordinated. Lifting weights helps her develop the confidence in her body to step back on the field without hesitation her body will fail on her again. Remember, the best athletes on the field encompass a combination of strength, skill, and mental fortitude.
If an athlete isn’t confident, she can’t showcase her strength and skills to their fullest extent. Strength training helps her get more than physically strong. It helps her become confident that her body won’t fail her again.
Weight Gain Concern During RecoveryAnother common fear we hear is gaining weight after surgery, but instead of getting scared, get pro-active. Many females in high school and college can “get away” with eating whatever they want because their activity level is so high. But after surgery (or post-athletic career), your activity level is going to significantly decrease. This change in lifestyle means you need to address your food intake differently.
Your body needs adequate calories to fuel the recovery process. Where you choose to get those calories determines how well you will recover. With less activity and muscle use, your body is more inclined to break your muscle down for protein sources. That saying "if you don’t use it you lose it" is true.
To prevent muscle loss, make sure to have protein in each meal so it is available in your bloodstream when your body needs it to repair. Remember that recovery is a process that cannot occur without enough energy to fuel it. Choose to energize this process through a combination of complex carbs, veggies, and healthy fats. Remember, because you are less active while recovering, slower release energy types are more fitting to match your energy needs.
Instead of worrying about weight gain and muscle loss, take charge of your recovery process. Fill your plate 4-5x a day with a palm size of protein, two or three handfuls of veggies and complex carbs, and one to three thumb size servings of fat. With this combo, you will be sure to conserve your muscle and energize the recovery of your injury.
Recovery Is Up to YouRecovering from an injury can be frustrating, deflating, and may make you feel like you are helpless—but how you respond to your injury is completely up to you.
The best athletes are those that look at hardships in the face and decide how to grow in response. Tearing your ACL is heartbreaking. But only you can decide how to make something positive come from it. Find a coach, step into the weight room, and fuel your body to become an even better athlete than you were before your injury.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe November 26, 2018 at 04:06AM
5 Essential Pieces of Gear for Cold-Weather Training
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz November 21, 2018 at 10:25AM
The Guilt-Free Holiday Dinner Strategy
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Let’s face it: the holidays and diets don’t get along. Sure, the holiday season is a time for love, peace on earth, and celebration. (Heck, during World War I, the Germans and Allies even played soccer together on Christmas Day.) But with celebration comes festive gatherings stuffed with overeating, whopping portions, calorie-packed desserts, and more overeating. Man, we like to eat. We know that the average American gains weight over the holidays—and the last thing you want to do during these few weeks is undo all the hard work you’ve put in at the gym during the year. Yet you always hear the same advice: “Eat this, don’t eat that. Only eat one of this, drink this instead of that, etc.” [RELATED1] What if there were ways that you could stuff yourself and not worry? What if you go for that third slice of pie with a sigh of relief or have another beer? Here’s how: 1. Fast Before the FeastIf you’re having a huge holiday dinner with family and friends, skip breakfast and lunch. “Wait, I thought skipping meals is bad for you?!” Actually, the opposite is true. There’s a lot of research that suggests short-term fasting has benefits on insulin sensitivity (carb tolerance) and nutrition partitioning (directing food to muscle instead of fat), cholesterol, fat oxidation, post-workout metabolism, and even lifespan. Not only are you reducing the number of calories you eat per day, but you’re also increasing your metabolism. (And living longer, too.) Just make sure you drink plenty of water during your fast. “Won’t I starve?” Starvation-mode doesn’t start until about 72 hours into a fast. But you won’t go that far—realistically, you’re only fasting for 16-24 hours at most, and that already includes your sleep. How to Boost Your Fast: Drink green tea throughout the day. It increases your fat loss, improves your cholesterol, and tastes pretty damn good, too. [RELATED2] 2. Exercise Before The FeastHead to the gym and get a heavy, intense workout before your mega-meal. But don’t just pump your muscles… Create a huge metabolic effect. Not only will you hit your muscles hard, but you’ll also burn stored energy (glycogen), fry your anaerobic system, and create a huge energy vacuum. Afterward, your muscle cells will demand more nutrients than your fat cells, and your holiday meal will help refuel and repair your muscles. Now...how do we create that effect? Do this circuit (use heavy weights):
Here’s the catch: there’s no rest. Repeat this circuit as many times as you can in 25 minutes. This will spike your metabolism after your workout. “What if I don’t have access to a gym?” Use this bodyweight circuit instead:
Rest 30 seconds between each exercise. Rest for 90 seconds at the end of one circuit, then repeat. Complete five times. How to Boost Your Workout: Do it while fasting. Combining the two further improves your insulin sensitivity and fat metabolism. Still think fasting is bad? A study in the European Journal of Applied Physiology suggests that fasted training may increase muscle growth. Also, research shows that athletes training during Ramadan (Islamic month of fasting) realized no negative change in body composition while fasted. Right before and during your workout, sip 10g of BCAAs mixed with water. That’ll give your body a quick, no-carb fuel source and—at the same time—might even further increase your post-workout metabolism. That is how you have your cake and eat it too this holiday season. Get more seasonal fit tips with the Lifter's Guide to the Holidays>>[RELATED3]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz November 21, 2018 at 10:18AM
Turkey and Harissa Squash Skillet
https://ift.tt/2FxCMzi Squash is a vegetable that many love to hate. Maybe it’s the texture or perhaps the somewhat bland flavor that is sometimes attributed to it, but the squash has a high nutritional value and it is worth finding ways that you can truly enjoy it and even learn to love it. Spaghetti squash makes an easy entry point into the squash dinner scene because it’s so delightfully shreddable and maintains a noodle-like texture rather than turning to mush. This dish utilizes that desirable characteristic as a bottom layer in a turkey and harissa squash skillet that will have your taste buds dancing.
This family-friendly skillet is a rustic cross between a Greek-style moussaka and a skillet lasagna. Because spaghetti squash is less intensely flavorful on its own and doesn’t get too soft, it makes the perfect base layer for this skillet rather than eggplant which would be traditional in moussaka. I’ve lightened up this dish by using turkey rather than lamb to provide a lean protein option that absorbs as much of the tangy sauce as possible. The sauce is made with a red pepper harissa sauce, tomatoes, and it is enriched with spinach and traditional moussaka seasonings. Instead of a béchamel, I’ve topped it all off with large dollops of ricotta cheese resulting in an easy and flavorful family dinner.
Turkey and Harissa Squash SkilletCalories 447, Protein 37g, Total Carbs 20g, Fat 25g
Prep time: 20 min Cook time: 60 minutes Serves: 4
Ingredients:
Preparation Instructions:
Fitness via Breaking Muscle https://ift.tt/1hdUh1E November 21, 2018 at 09:58AM
Shawn Rhoden Reveals Progress Pictures on the Way to Becoming Mr. Olympia
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Chris Nicoll
WhenIFBB Pro League athletes hit the stage, they're at the end of their prep and in peak condition. People not familiar with the sport may think that's what bodybuilders always look like—and social media may reinforce that idea—but any bodybuilding fan knows that's far from the truth. Sculpting an unbelievably chiseled physique for a competition takes consistency, patience, and faith in the process, and 2018 Olympia champ Shawn "Flexatron" Rhoden took to Instagram to prove just that. Rhoden shared a series of photos documenting his 2018 "Road to the O," and his post proves that even Olympia-level bodybuilders go through stages in their preparation when it's tough to picture them at their stage-ready leanness.
The comments section is overwhelmingly positive, with many followers thanking Rhoden for sharing a side of his prep that bodybuilders don't often display to the public. While real-life physique updates and comparisons like Rhoden's are increasingly popular among female Instagrammers, it's still pretty rare to see one of the guys showing off an off-season physique update. Rhoden hopes his will inspire his followers to chase their own goals and trust the process. "Don’t let ANYONE discourage you because of where you are in this moment," Rhoden wrote on the post. "Stay Focused on you and your goals. Know and trust your process. Work hard and stay in your own lane. You got this." Follow Rhoden on Instagram at @flexatronrhoden. [RELATED1]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz November 21, 2018 at 09:57AM
6 Exercise Variations for a Stronger, Broader Back
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25 Keto-Friendly Foods That Are Essential to Your Diet
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz November 21, 2018 at 08:25AM |
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