Photos: Mark Wahlberg looks undeniably shredded on his beach vacation
http://ift.tt/2zxHlBj Being on vacation hasn’t stopped Mark Wahlberg from staying ripped. Hot off spending his Thanksgiving holiday doing reshoots for Ridley Scott’s All the Money in the World, Wahlberg spent some time with his family—and showed off his muscular physique. [RELATED1] Wahlberg told Men’s Fitness that he wants to get into the best shape of his life for his upcoming movie Mile 22, an action-thriller with frequent collaborator, director Peter Berg. The film stars Wahlberg as an elite CIA field operative trying to protect a source with top-secret information. [RELATED2] This transformation is just the latest in a long line of shredded roles for Wahlberg, who once added nearly 50lbs of muscle for his part in Pain & Gain back in 2013. Helping him along in those transformations? His very own line of supplements from Performance Inspired. [RELATED3] Wahlberg is going to keep shredding into 2018. Take a look at him now, and get inspired for your own body transformation next year. Fitness via Men's Fitness http://ift.tt/2u0SmvI December 26, 2017 at 03:45PM
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Conscious Breathing Strategies in Strength Training and Recovery
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It's shocking to think that we may not have a grasp of the most functions of our body. Something like breathing may seem automatic but a number of factors conspire to create bad habits. Therefore, it's safe to say that good breathing is important. However, it isn't just about breathing right. It's also about understanding how the mechanics of breathing can brace us for exertion like the way we brace our trunk with a deep breath, held properly when we are performing a heavy squat. Breathing creates both flow and pressure and has to be applied correctly for optimal performance, no matter what the activity.
Ted Sloan - Developing Correct Breathing TechniqueProper breathing has become all the rage recently in the fitness world. Schools such as Postural Restoration Institute (PRI) have developed special protocols and arguments for why it is so important to educate your clientele on this often incorrectly performed “natural” activity. I have heard some coaches, books, and articles claim that a common cause of improper breathing technique can be attributed to the ever increasing time spent in seated postures; this, however, is not the case.
The ancient Chinese health practitioners of Qigong have described this same phenomenon in their written texts from thousands of years ago. As we progress from childhood to adulthood, our breathing is altered from deep diaphragmatic breaths through the belly, to upper lung respiration that causes the chest and shoulders to rise, creating stiff musculature in the sternocleidomastoids and upper trapezius among others, instead of using the diaphragm, internal obliques, transverse abdominals, and intercostals.
PRI teaches proper diaphragmatic breathing through a series of carefully designed protocols that reduce respiratory effort, allow for deep inhalation and exhalation, and allow users to access their sympathetic and parasympathetic nervous systems more easily. This, in turn, allows better recovery, sleep, and relaxation, while enhancing the effects of sympathetic activation, when the fight-or-flight system is required. When discussing the use of PRI protocols, it is important to note that their explanation of how and why these issues occur, is significantly more complex and important to grasp if you are interested in educating others on the subject.
For example, PRI explains that as humans, we carry natural asymmetries, such as our heart inhibiting our inspiration in our upper left thoracic cavity and a liver in our lower right abdominal cavity, which causes unwanted rotational aspects into our breathing patterns and eventually causes semi-permanent changes to occur.
If your goal is simply to learn to breathe properly or teach the basics of proper respiration, a simple book such as Belissa Vranch’s “Breathe” is a great place to begin. It is, however, important to note that changes in how the ribs position themselves above the pelvis, can in some cases negatively affect athletic performance in some aspects and PRI attempts to modify these unwanted changes. Depending on your goals, there are many amazing options to choose from!
Giulio Palau - Respiration for Strength and StabilityRespiration is unique in that it can be a conscious or unconscious process. Many physiological mechanisms are connected or associated with the breath. Therefore, breathing techniques can provide a useful lever on otherwise autonomic processes. This is the basic premise of Wim Hof’s forced breathing practice. Although some of Wim’s claims on the benefits of his program may border on hyperbole, there is evidence to suggest that his techniques are effective at reducing inflammation, suppressing the auto-immune response, and strengthening respiratory muscles.
His breathing exercises are relatively safe and easy to practice. Take 30 deep breaths, breathing in through the nose and exhaling through the mouth. Begin the breaths at a comfortable pace and gradually increase the rate of each breath cycle while inhaling and exhaling fully. After 30 breaths hold on an exhale until you feel yourself gasping for breath.
Breathe in fully and hold for 10-15 seconds. Breathe normally. Recent studies suggest that this forced breathing exercise causes a release of epinephrine, which in turn stimulates an anti-inflammatory response and a dampening of pro-inflammatory hormone responses. Subjects of the experimental group who were intravenously injected with a bacterial endotoxin were able to significantly suppress inflammation and flu-like symptoms compared with the control group.
Although the exact mechanism is not known, it has been suggested that the production of adrenaline (epinephrine) spikes during forced breathing exercises, while cortisol remains relatively low. This could be a useful tool in mitigating chronic stress and inflammation. As a strength coach, forced breathing techniques are valuable because they strengthen the breathing muscles, many of which are important for stabilizing the spine and maintaining torso stiffness during exercise.
Studies have shown that forced breathing exercises performed 3 times per week over 6 weeks in populations suffering from low back pain resulted in improved results in stabilizing the spine, managing pain symptoms, and addressing lordotic posture.
Strengthening the respiratory musculature also allows for higher levels of intra-abdominal pressure (IAP) by increasing the contraction of the exhalation muscles while performing the Valsalva maneuver (exhalation against a closed airway). The skill of IAP is crucial to building maximal strength by stabilizing the torso. Another useful application of diaphragmatic breathing is in populations with shoulder and/or neck pain.
Chest breathing or shallow breathing can overwhelm secondary breathing muscles like the pec minor and upper trapezius resulting in elevation and protraction of the shoulders sometimes referred to as upper crossed syndrome. This posture can result in chronic tightness in the neck and shoulders and an increased cortisol response causing chronic inflammation. Deep diaphragmatic breathing is often useful in releasing tension in the cervical area and building stability in the torso.
Breathing with intention is an indispensable tool for building strength and stability and mitigating stress and inflammation, and may provide a way to consciously affect otherwise unconscious physiological processes. The importance of the breath should not be underestimated in strength training or in its role in health and well-being.
Antonio Squillante - Creating Support and Pressure With Your BreathBreathing is more than just delivering oxygen and release carbon dioxide. By increasing intrabdominal pressure respiration comes into play as an auxiliary system to support the abdominal musculature as they brace the midsection. It becomes easier to understand the importance of breathing and intrabdominal pressure if we start from a basic example: is it easier to crash an empty, open can of soda or a full, closed one?
A full closed one we would all agree. Well, what creates tension within the can of soda is air, trapped between the walls of the cylinder and the fluid within it. If we do open the can - meaning, we release this "extra" pressure - the liquid itself won't prevent us from crashing the container with minimal effort. Similar, an abdominal canister that is tightened from the outside in - via the isometric action of the core musculature - and from the inside out - by an increase in intraabdominal pressure via the active, forced inspiration - will always provide a more solid base of support for movements to occur.
Does that mean that we need to learn how to perform the Valsalva maneuver if we want to be able to perform better? By any means, no. It's all about learning how to brace the core via the active, voluntary diaphragmatic respiration: it's not about the amount of air we suck into our lungs, it's rather about the amount of pressure we can generate via the diaphragm pressing against the abdominal cavity. It's more than just "take a big breath and squat".
No matter how forcefully we try to inspire, no air goes into our belly to support our core. It's basic anatomy. The only way of increasing pressure within the abdominal cavity is by expanding the diaphragm so that its fibers can actively "push" from the top down against the abdominal wall. This mechanism is further support by the complementary respiratory muscles, those muscles that support forced inspiration and expiration during intense physical activity. These muscles belong to the core musculature, which again stresses the importance of core training in athletics. Fitness via Breaking Muscle http://ift.tt/1GxgPEe December 26, 2017 at 02:46PM
7 ways to spice up your sex life in the new year
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Vanessa MarinToday
Let’s be real: 2017 has been a rough year for many people, and your sex life may have felt the impacts as much as your psyche. If your sex life has been flagging as of late, I don’t blame you! But there's a difference between knowing you have to make a change, and knowing exactly what changes to make or how to make them. [RELATED1] If you want to get 2018 off to a better start, here are seven ideas to spice up your sex life in the new year. Fitness via Men's Fitness http://ift.tt/2u0SmvI December 26, 2017 at 01:02PM
Kale caesar salad with homemade pepper garlic coutons
http://ift.tt/2CaIvG9 Ceasar salad is a beloved lunch staple, but it doesn't exactly have a reputation for being particularly healthy. We're here to fix that using some smart substitutions, particularly swapping romaine lettuce for kale. Key fat burner:Parmesan cheese: Yes, cheese can be a fat blaster! With its high protein content and low caloric value, this mature cheese will satiate hunger without adding on the pounds. [RELATED1] Recipe and photo courtesy of EA Stewart, R.D., @ The Spicy RD
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Ingredients
4 slices bread, crusts trimmed and cut in to cubes
½ cup, plus 1 Tbsp extra virgin olive oil
2 cloves garlic, minced and divided
Salt and lots of ground pepper to taste
¼ cup lemon juice
2 egg yolks
1 Tbsp Dijon mustard
12 cups kale, washed and chopped
¾ cup grated parmesan cheese
How to make it
To make the croutons: Preheat oven to 450 degrees. Trim crusts from bread and cut bread in to cubes. In a bowl, combine 1 Tbsp olive oil, 1 clove minced garlic, and lots of ground pepper. Place bread cubes in bowl, and using hands, toss in olive oil mixture until well coated. Spread bread cubes on a foil lined baking sheet and bake in oven for 3-4 minutes, or until golden brown. Remove from oven and set aside to cool. To make the dressing: In a blender, combine lemon juice, egg yolks, 1 clove of garlic and mustard, and blend for approximately 30 seconds or until smooth. While the blender is running, add the olive oil slowly until it is emulsified. Season with salt to taste. Refrigerate the dressing unless using it right away. To assemble salad: Place chopped kale in a salad bowl. Pour dressing on top, then add parmesan cheese and toss until kale is well coated with dressing and cheese. To serve: Divide salad on to 4 plates, then top with croutons and fresh ground pepper.
Cook Time:
5
Prep Time:
15
Fitness via Men's Fitness http://ift.tt/2u0SmvI December 26, 2017 at 01:02PM
Beet and berry salad
http://ift.tt/2ldq0sc This fruity, flavorful salad combines the natural sweetness and health benefits of fruits with the "good" fat from almonds. What's not to like? Key fat burners:Blueberries: In one study, rats who at a blueberry-rich diet had significantly less abdominal fat, lower cholesterol, and improved insulin levels. Almonds: Consuming 42 grams of almonds a day led to reduction in belly fat mass, according to a 2015 study published in the Journal of the American Heart Association. [RELATED1] Recipe and photo courtesy of Alex Caspero, R.D., @ Delicious Knowledge
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Ingredients
2 medium beets
½ tsp oil
6 cups arugula
1 cup strawberries, sliced
¾ cup blueberries
⅓ cup slivered almonds
3 Tbsp mayonnaise
2 tsp dijon mustard
2 Tbsp olive oil
1 Tbsp apple cider vinegar
2 Tbsp lemon juice
1 Tbsp 100% pure maple syrup
1 shallot, finely minced
1 Tbsp poppy seeds
How to make it
Preheat the oven to 400 degrees F. Scrub the beets and place on a sheet of aluminum foil. Drizzle with ½ tsp olive oil and sprinkle salt. Wrap completely and place in oven to roast about 1 hour until tender. Let cool, remove foil and use a paper towel to rub skin off. Set aside to cool then thinly slice. Beets can be made up to 4 days ahead of time. Toss together arugula, sliced beets, strawberries, blueberries, and almonds. Whisk together mayo, dijon mustard, olive oil, apple cider vinegar, lemon juice, maple syrup, shallot, and poppy seed. Season to taste with salt/pepper Divide salad among 4 plates and drizzle on dressing.
Cook Time:
60
Prep Time:
15
Fitness via Men's Fitness http://ift.tt/2u0SmvI December 26, 2017 at 12:55PM
Blood orange and roasted beet salad with walnut dressing
http://ift.tt/2l1iLEs This easy-to-make salad provides a filling lunch without hurting your gains, thanks to superfoods like walnuts and avocado. Key fat burners:Blood orange: The vitamin C in citrus decreases production of cortisol, a stress hormone that plays a key role in belly fat storage. Walnuts: These nuts are packed with polyunsaturated fats. Research has suggested that diets rich in these “good” fats may be able to “turn off” the gene that stores body fat. Recipe and photo courtesy of Alex Caspero, R.D., @ Delicious Knowledge
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Ingredients
1 lb. beets, scrubbed clean
1 tsp olive oil
Salt and pepper, to taste
4 cups baby spinach leaves
4 cups torn butter lettuce leaves
4 blood oranges, peeled (serve either as segments, chopped, or thinly sliced)
1 avocado, diced
¼ cup feta
Walnut Dressing:
¼ cup toasted walnuts
½ teaspoon dried thyme leaves
2 Tbsp fresh lemon juice
1 garlic clove, minced
¼ cup extra virgin olive oil
How to make it
Preheat the oven to 400 degrees F. Lightly rub olive oil over the beets and sprinkle with salt and pepper. Wrap in aluminum foil and roast for 45-60 minutes, depending on the size of your beets. Remove from oven, let cool slightly and gently rub off the skin using your fingers or a paper towel. Cube and set aside. Toss the spinach and butter lettuce leaves together and divide among 4 bowls. Divide the remaining ingredients among the bowls: chopped avocado, blood oranges, beets and feta. Make the dressing: Finely chop the walnuts and place in a small bowl along with the thyme leaves, lemon juice, and minced garlic clove. Drizzle in the olive oil and season to taste with salt and pepper. Drizzle the dressing over the salads and serve immediately.
Cook Time:
0
Prep Time:
10
Fitness via Men's Fitness http://ift.tt/2u0SmvI December 26, 2017 at 12:55PM
Always Earned, Never Given with Carleen Mathews
http://ift.tt/2BUa0H0 It’s easy to look through a screen at our favorite athletes and be filled with awe and envy. We tend to tell ourselves that if only we had their genes, or their athletic upbringing, or their sponsors and coaches and facilities, we could be that badass, too. But of course, this is a gross oversimplification of the person on the other side of the glass. Everybody struggles in their own way, fights their own demons, and overcomes their own measure of adversity.
There are few stories that better illustrate this than our guest today, Carleen Mathews. From a history of substance abuse, addiction, obesity, and an eating disorder, Carleen has scratched and clawed her way to the top in CrossFit, appearing three times at the Games. Every inch of her progress has been earned, and while an injury knocked her out of the 2017 Games, it also granted her perspective and strengthened her already stalwart character.
Carleen sat down with me to discuss what she learned from this season, and the obstacles she overcame to become the elite athlete we know today. We also touch on the social stigmas surrounding female athletes, how her life experiences have shaped her coaching, and her incredible efforts to improve her community through a number of outreach programs.
Many top-level athletes end up coaching because it’s all they can do when their careers are over, but Carleen overflows with a genuine passion for her craft as a coach and love for her athletes. If you’re ever in northwest Oregon, you’ve got to stop by CrossFit St Helensand experience the community she’s helping to create.
Fitness via Breaking Muscle http://ift.tt/1GxgPEe December 26, 2017 at 09:34AM
Subversive Fitness: Day 266 of 360
http://ift.tt/2DUb4bl Day 266 of 360Pendlay row:
Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.
Then:
Kettlebell high-pull + Goblet catch: 10, 5, 5, 5
Rest as needed between sets. Weight increases each set (denoted by commas between). Begin at a moderate, challenging weight and end as heavy as possible; Each rep/ set should be difficult, violent, and positionally sound.
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground. Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.
And then, 5 rounds of:
7 Kettlebell high-pull @ 60-70% of heaviest above (no “catch”) 7 Bodyweight row (Overhand/ barbell) 75 Jumprope
Hustle in transitions, never abandon mechanics, and attempt little-to-no rest. If it is needed, keep it to 3 breaths (not to exceed :15 sec.) and take after jumprope.
And finally, “Time under tension”:
30 Dowel partial pull-over + 30 calorie Airdyne @ cool-down pace
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy pulling day, and improving position for next time.
Fitness via Breaking Muscle http://ift.tt/1GxgPEe December 26, 2017 at 09:34AM
Subversive Fitness: Day 265 of 360
http://ift.tt/2DROsrG Day 265 of 360
Back squat: 5 x 5 @ (up to) 85% of 2RM
Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.
Then:
Dumbbell box jump: 10, 5, 5- 5
Weight increases when denoted by commas, and then remains the same for a strong 2 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.
And then, 5 rounds of:
5 Inchworm 10 Push-up 10 Box jump @ 20″ W, 24″ M
This is a simple (but not easy) drill with no designated rest- move attentively and aggressively, and put in what you expect to get out.
Push-up: If range of motion fails, scale accordingly and continue safely.
Box jump: Standardize movement: Specific set-up/ reset, breathing/ tension, arm swing.
Address the details and perform attentive, powerful reps.
And finally, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M + 100 Abmat sit-up (Short rest only if needed in 25-rep sets)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Fitness via Breaking Muscle http://ift.tt/1GxgPEe December 26, 2017 at 09:34AM
Want to sleep better and think more clearly? Eat your fish.
http://ift.tt/2C7JAhL Eating fish has long been touted as an easy way to get healthier. Thanks to fish's powerful omega-3 fatty acids—which are linked to better heart health, less joint stiffness, and reduced depression risk—fish is an increasingly popular way to stay lean and healthy, especially among people who haven't already eaten fish a lot. Studies have also shown that eating more fish (and more omega-3s) can help heal you after a heart attack, reduce the effects, and provide general anti-inflammatory action. Now, there's a new reason to eat lots of fish: It has been linked to better sleep and an increase in brain functioning, according to a recent study from the University of Pennsylvania. Kids who ate fish weekly scored almost five points higher on an IQ test, and reported fewer sleep disturbances, according to the study, which analyzed more than 500 kids 9 to 11 years old. The types of fish were not analyzed this go-round, but researches plan to drill deeper down into what kinds of fish offer the biggest boost in brain performance and sleep patterns. Salmon is especially rich in omega-3 fatty acids, but smaller fish like sardines and anchovies are also rich in the good stuff. [RELATED2] "Lack of sleep is associated with antisocial behavior; poor cognition is associated with antisocial behavior," said Adrian Raine, Ph.D., the Richard Perry University professor of criminology, psychiatry, and psychology at the University of Pennsylvania. "We have found that omega-3 supplements reduce antisocial behavior, so it's not too surprising that fish is behind this. If the fish improves sleep, great. If it also improves cognitive performance—like we've seen here—even better. It's a double hit." Here's a guide to the best sources of omega-3 fatty acids, and a rundown of 10 reasons every athlete needs omega-3s. [RELATED1] Fitness via Men's Fitness http://ift.tt/2u0SmvI December 26, 2017 at 09:30AM |
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