Being fat and weak is not how our body is created to be.  An excess of body fat shows your diet is poor and hormonally things are out of whack. Of course, there are a small handful of medical conditions and medications that increase the likelihood that you are going to be overweight but in reality, this is pretty rare. In the majority of cases, being fat is a choice; you choose to eat the wrong foods, you choose to do little or no exercise and you therefore suffer the ignominy of hormone imbalance. Wishing you could lose weight won’t

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Doing barbell bench presses may not work your chest optimally, unless you hit the genetic lottery and everything works wonders for you. For most lifters out there, the barbell bench press is not a chest exercise at all, rather a deltoid or a triceps exercise. This is because the chest muscles (pectorals) have a whole lot of functions and when you do barbell bench presses they can choose between transverse flexion or transverse adduction movements. These two movements seem similar, but they’re not the same since they are very much differentiated by the position of your elbows when you perform

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Anabolics are the first thing that comes to mind to guys who are desperate to raise their testosterone levels. And there’s a good reason for that – anabolics are pretty powerful. Higher testosterone production results in increased levels of energy, libido, confidence and cognitive functioning, as well as enhanced muscle building. Sure, that makes testosterone the ultimate male hormone that can make or break your physique, and boosting it will give you greater mass and strength gains in a short period of time, but don’t forget that taking anabolics can be a rather risky adventure. The potential side effects of

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All of the presses performed for your upper body (bench press, shoulder press etc.), work your triceps besides the chest and the shoulders. This is a good enough reason to take care of the triceps and pay good attention to their development.  I’ve heard all kinds of names given to impressively sized arms, starting of course with “guns”, “cannons” and all the way to “pythons”, for some reason. This just shows how much attention bodybuilders and fitness enthusiasts dedicate to the arms, but a lot of people seem to neglect the importance of the triceps in this equation. The biceps

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Creatine was first sold commercially as a popular supplement back in the 90s. Back then supplementation was nothing new, but creatine was and it was getting popular fast. However, it was sold in little bottles of 150 grams each, which lasted about a month. The price was about 70 bucks a bottle, which in today’s terms is inconceivably high. Today, you can go out and buy three pounds of good, quality creatine for less than 20 dollars. The company that first sold creatine grew intensely rich, with the owner going luxurious and buying Lamborghinis and whatnot, but he wasn’t the

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Sorry guys, but crunches and sit-ups will never give you rock-solid abs on their own. Research has found that many of these popular movements that are supposed to get you a chiseled mid-section in no time don’t actually produce any significant results and place a lot of strain on other parts of the body such as the neck, spine and lower back. Instead, you should first try harder to eat right and reduce your body fat by burning more calories than you consume (belly fat does a wonderful job at covering them up, remember?). Some seasoned bodybuilders would even go

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One cannot stress enough how essential a good night sleep is to your health. Lack of good rest at night exposes your body to high risk of fatigue, diseases, mood-swings, hypertension and reduced energy. By allowing our body a good night sleep, we allow our minds sufficient quality time on their own to revamp themselves from your everyday activities. This doesn’t only protect your mental and physical health but also supports proper brain function, correct growth and development in children and teens. This is also the time when your body can work on recouping and rejuvenating your different systems. Moreover,

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Do you want to build a big chest and massive arms but you don’t have access to a gym. No problem. Llarance Turner will show how you can do it at home. Eve though some of these bodyweight exercises may seem hard, this is still a great workout to build a bigger chest, as well as bigger arms.   The workout Do 25 reps of each exercise 1. Bear Pushups To perform the bear pushup take a position that looks almost like a kneeling pose, except the knees should not touch the ground and you are standing on your toes

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As one of the best studied supplements in the world, whey protein packs an incredible nutritional value and plenty of health benefits. In fact, whey protein is considered to be one of the top dietary sources of high quality protein available because it contains all nine essential amino acids – the most crucial nutrients for attaining your optimal level of fitness. It doesn’t matter whether you’re lifting heavy weights in order to get huge and ripped, trying to lose some excess weight or training light to improve the tone of your muscles and your overall health – whey protein can

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An increasing pool of studies show that the benefits of intermittent fasting, which is a popular eating style in the health community, actually extend well beyond weight loss (that one has already achieved the status of an indisputable fact). Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting, most often done by fasting for a certain number of hours (usually 16) and consuming all the planned calories during a certain subsequent number of hours, or by picking one or two days every week where you fast for 24 hours. When used wisely, this method

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Belinda Norton, 45, from Australia, struggled with obesity all her life, and then managed to lose 19 kilograms. This teacher is very popular on Instagram, and she became popular for her fitness story and weight loss tips. Until the age of 35, she struggled with excess weight and cellulite. “I always tried to lose weight with rigorous diets and I managed to lose 5-6 kilograms, but after a month the kilograms just came back. It took me a long time to realize that fad diets are not the key to good looks. “If you want to look good, you have

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This is probably one of the longest lasting debates. Which type of training is better: free weight training or machine training? When it comes to building more muscle, bodybuilders are always looking for even the tiniest details that they can improve their lean gains. In this spirit, all of us have had the chance to overhear steamy gym arguments over the best way to train. So let’s end this argument once and for all, because this one is really about facts vs. myths. Here we go! Why Strength Training Just a quick reminder of the importance of weight training, which

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If you’ve ever tried high-intensity resistance training you probably know how painful it is. The following morning feels like you woke up in hell instead of in your own bed, and you can barely do normal everyday things let alone do things like climbing up and down the stairs. However, there is a myth concerning this feeling – that only people who are not in shape get the pain when they first start training. This, of course, is false – even people who have trained a few times a week for years get this type of pain and soreness after

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It’s safe to assume that if you’re reading this text you are one of those guys or girls who take care of their bodies, trying to stay healthy, lean and muscular. Or at least you strife to be. And you are also looking for a way to harden and develop your abdominals. The abs are quite possibly the most coveted muscles in our physique.  They are the standard by which we judge   So working on their development is the priority of every gym goer. But before we start giving you advice on the individual exercises you can perform to accentuate

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Protein is a vital nutrient for many processes in our body. It is the building block of tissues and it is important for their repair and growth. Protein can be used as fuel as well. When we think of protein, the first sources that come to mind are typically animal sources such as chicken, beef and maybe eggs. However, protein can be found in non-animal sources as well. These three neglected plant-based foods are good sources of protein, so no matter if you are a carnivore or not you should have them on your protein foods list. They are quinoa,

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We recently published a video of Lee Priest doing strict biceps curls with 221 lbs, which is very close to the world record. The video made some waves on the internet and caught the attention of many people. Considering the fact that Lee has been battling a serious neck injury for years now, his feat seemed too god to be true. In a new video released, Lee admits that he was using fake weights and the video was just a joke and all the “fake weights” commenters on the Internet were actually correct with their comments.   Like he says

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The first 3 things that come to mind when you think about powerlifting are probably the 3 compound exercises – the squat, the bench press and the deadlift. Yes, the big three is what powerlifting is all about. But did you know that there was a time when, instead of the bench press, the powerlifters competed in overhead presses ? The overhead press was one of the 3 movements performed. There was even a fourth move, an ultimate strength test for your biceps – the strict biceps curl. The heaviest strict curl ever was performed by Denis Cyplenkov, the famous

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When trying to lose weight, some of the best additions to our diet should be green vegetables. Why are they so important and helpful with weight loss? Here are a few good reasons. Green vegetables are filling It is important to feel full and satiated rather than hungry when we are dieting. When we lower our calorie consumption considerably, our metabolism slows down, which will make it even harder to lose weight. Eating enough green vegetables will keep you feeling full and satiated all day, but as they are low in calories, you will not increase your calorie intake excessively.

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Arnold Schwarzenegger came to America in the late 60’s as a small-town Austrian youngster with great muscles and even greater dreams. And over the course of the following decade he helped develop the public image of bodybuilding from some kind of a freak show to the well-respected sport it is today. During his heyday, the Austrian Oak was larger than life, winning five Mr. Universe titles and seven Mr. Olympia titles and becoming the most famous bodybuilder of our time. His powerful appearance and ‘no excuses’ attitude then brought him the chance to pursue a great career in acting as

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Aren’t you getting tired of being constantly reminded that you should drink more water? This journalist from the “Thrillist“ portal clearly was, so he decided to test this popular advice with an interesting experiment – he drank a gallon of water every day for one month. The results? Totally unexpected in the most amazing way! In the beginning, he bought a plastic bottle of one gallon and carried it everywhere with him. He soon realized that this is going to be harder than he tought! Consuming one gallon of water in one day means drinking it even when you’re not

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