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ABS Simulator EMS Training Body Abdominal Muscle Exerciser AB & Arms US

ABS Simulator EMS Training Body Abdominal Muscle Exerciser AB & Arms US Price : 37.90 Ends on : View on eBay


ABS Simulator EMS Training Body Abdominal Muscle Exerciser AB & Arms US

Price : 37.90

Ends on : 2 weeks

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6Pcs Elastic Resistance Loop Band Exercise Yoga Fitness Gym Training Tube Set US

6Pcs Elastic Resistance Loop Band Exercise Yoga Fitness Gym Training Tube Set US Price : 10.39 Ends on : View on eBay


6Pcs Elastic Resistance Loop Band Exercise Yoga Fitness Gym Training Tube Set US

Price : 10.39

Ends on : 2 weeks

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Do You Spend More or Less Than the Average American on Fitness?

If you’re like us, you probably spend a fair amount on fitness and health goodies and services. After all, it’s all worth it because it helps to keep you healthy and feeling good, right? via GIPHY But how does the amount you spend compare to other people around the U.S.? And how does what region […]


If you’re like us, you probably spend a fair amount on fitness and health goodies and services. After all, it’s all worth it because it helps to keep you healthy and feeling good, right?

via GIPHY

But how does the amount you spend compare to other people around the U.S.? And how does what region you live in affect your rates on all those things?

via GIPHY

Yeah! We were curious, too. Which is exactly why we’re sharing this cool infographic from Myprotein on exactly that — plus more.

via GIPHY

Check it out and see how you compare! (You know, compare in a good way and not this way.)

So, what did you learn? For me personally, I spend just a bit above the average, but I’m cool with that. I’d much rather spend my hard-earned cash on gym memberships and supplements than on doctor visits and prescription meds! —Jenn



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Flex Comics Volume 6

Be warned: You’re either laughing with these comics, or they’re laughing at you. It’s your choice. Source link



Be warned: You’re either laughing with these comics, or they’re laughing at you. It’s your choice.



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30 Days to your Best Arms with Julian Smith

Life is too short to have small arms! If you want to not only lift, but let the world know it, this program is for you. Source link



Life is too short to have small arms! If you want to not only lift, but let the world know it, this program is for you.



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How to Unleash Your Inner Wonder Woman

If you found yourself as moved and motivated by Wonder Woman as I was last year, listen up. I’ve been looking for ways to hold onto that emotion — that inspiration — ever since the first time (out of three) that I saw it in the theater, because while watching it over and over again […]


If you found yourself as moved and motivated by Wonder Woman as I was last year, listen up. I’ve been looking for ways to hold onto that emotion — that inspiration — ever since the first time (out of three) that I saw it in the theater, because while watching it over and over again certainly does the trick, I don’t want to miss a bootcamp because … I was too busy watching a movie so I could get pysched for my bootcamp. You know? You know.

So, here’s what I’ve been doing. And it’s working.

Take up space.

I’ve referred to the Amy Cuddy TED Talk on power postures countless times — and I’m sure I will do so countless more times. But why wouldn’t I? Simply standing in a power posture (like, say, the way you envision Wonder Woman standing as she prepares to fight for justice) for as little as two minutes can increase your confidence (and Wonder Woman-esque attitude) on a chemical level. So stand up straight, widen your stance, and don’t be shy about taking up allll the room in the room.

Wear clothes that make you feel badass.

There are a few companies picking up on the fact that we all wanna be Diana Prince. My choice of Wonder Woman Halloween costumes last year was plentiful (and I was thrilled with my pick, although it wasn’t ideal for running a five-mile race), which was awesome, and I recently received activewear samples from Nuyu, which has three different Wonder Woman collections — Wonder Woman 75th Anniversary, Warrior Collection, and Wonder Woman Nuelle by Nuyu.

I’m sporting the Fitted Tank and Gladiator Princess Leggings, both from the Warrior Collection, and, oh my gosh, I feel like such a rockstar wearing them. The material is soft and the gold foil print is really striking. Plus, I love the fact that it looks appropriate for a warrior straight off of Themyscira without looking like a costume.

Surround yourself with girl power.

Find playlists that make you feel feminist AF. Embrace workouts that make you feel like your best self — and sure, that might mean picking up some heavy weights, but it also might mean getting into a serious yoga groove or hitting your favorite dance class. Spend time with friends who build you up — and put your energy into building them up as well, because that’s what strong women do rather than tearing one another down.

And, above all, speak to yourself with the same kindness and encouragement you’d show your closest girlfriend. Positive self-talk isn’t just a nicety — it’s a tool even top athletes and leaders use to achieve peak performance. If it works for Olympians, seems like it should do the trick for you, too, right?

Is Wonder Woman one of your idols as well? Or do you have another icon you look up to? —Kristen



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11 Ways To Burn More Fat Every Day!

That old model for losing fat—consuming fewer calories than you burn—remains true. But it doesn’t tell the full story. Think of it this way: Do you think you’d have more success consuming 1,500 calories a day and burning 2,000? Or, would you rather take in 2,000 calories and burn 3,000? The latter creates a bigger […]


That old model for losing fat—consuming fewer calories than you burn—remains true. But it doesn’t tell the full story.

Think of it this way: Do you think you’d have more success consuming 1,500 calories a day and burning 2,000? Or, would you rather take in 2,000 calories and burn 3,000? The latter creates a bigger deficit, and it encourages a greater release of fat from storage, even though you’re eating twice as much.

Burning 3,000 calories may seem impossible, but you can dramatically increase the amount of calories you burn though the foods you choose (and when you eat them), the supplements you take (and when you take them), and the forms of exercise you perform.

Here are my recommendations for more effective—and efficient—fat loss that doesn’t involve starving yourself!

1. Avoid Insulin Spikes for Most of the Day

Nutrient timing can get complicated, but it doesn’t have to be that way. Simply avoiding insulin-spiking foods most of the time is sufficient for most people.

Insulin is a hormone that functions as a driver of the calories we consume. The amount of insulin released is triggered by the foods we choose—especially carbs. At most times of day, insulin carries calories that you don’t burn with activity to be stored as body fat. As such, you want to avoid consuming foods that encourage the release of insulin when you don’t need that fuel to energize your workouts, or provide nutrients to rebuild muscle tissue and hasten recovery.

Put it in action: Avoid sugar, fruit juices, and processed carbs such as breads and pasta most of the time, especially when your primary goal is to cut body fat. These foods spike insulin, blunt metabolism, and make it harder to lose fat.

2. Encourage Insulin Spikes Around the Time of Your Workouts

The one caveat to avoiding insulin spikes is that you should encourage them around the time of your workouts. Because insulin is a driver of the calories you consume, it will deliver these nutrients to muscle tissue when you’re training. In effect, it will provide your muscles with additional energy, and it will provide the raw materials to support muscle repair and growth when you consume protein.

As Dwayne Jackson, Ph.D., wrote in “What Does Protein Actually Do In Your Body?” that both carbs and protein (to a lesser extent) cause insulin release, so you don’t need to go overboard with carbs to get the benefits of protein, and you don’t have to take them together. Simply emphasize a fast-digesting protein source, such as whey isolate, with fast-digesting carbs such as rice cakes and honey, 90 minutes before or 60 minutes after workouts.

Put it in action: Keep the emphasis on protein when you’re in a cutting phase. You can take in a small amount of natural sugar, but keep it to 20-25 grams of total carbs post-workout. You should also avoid fats and fiber pre- and post-workout, as they will slow absorption of the nutrients your muscles are thirsting for. Your protein should be taken immediately after your workout. Around 45-60 minutes following, I suggest taking carbs such as rice cakes.

3. Boost Fiber Consumption for Better Fat-Loss Results

You may already know that a diet that’s high in fiber supports heart health and a wide range of other crucial health markers. However, it can also help you chase your fat-loss goals.

Getting plenty of fiber with a meal helps blunt the release of insulin, which will help you pull more fat from storage. In addition, fiber “traps” some of the calories you consume, pulling them through your body instead of allowing them to be absorbed. Fiber also helps you feel more full while fewer calories are absorbed into your body (and more fat is released).

Put it into action: I take psyllium and glucomannan twice a day before my largest meals. I also emphasize fibrous vegetables such as broccoli, spinach, and kale whenever possible. Getting in fiber before and during whole-food meals helps make sure you don’t overeat calorie-dense foods, especially those high in carbs.

11 Ways to Burn More Fat Every Day

4. Try Intermittent Fasting

This nutrition strategy is particularly beneficial for those trying to reduce body fat. It’s less helpful for people seeking to add muscle mass, and especially those who already have a fast metabolism.

There are many different ways to employ intermittent fasting, but the premise for all of them is essentially the same: Consume all of your calories within a window of a few hours each day, and avoid foods with calories the rest of the day. This window can be fairly long, like up to 12 hours, or rather short, like about six hours, depending on how your body feels with a limited intake of calories.

Put it in action: Choose the window that works best for you, but make certain that you don’t break your fast with foods that spike insulin. Start with slow-digesting protein sources, foods high in fiber, or those that are moderate in dietary fats.

You should also include your weight-training session in your meal window, so you can optimize performance during your workout, and recovery afterwards. And finally, wrap up your eating window with a protein-rich snack such as a casein shake about two hours before going to bed.

5. Energize With Caffeine

Caffeine gets you mentally ready for hard Gethin-style training, but its benefit for fat-loss doesn’t end there. Caffeine accelerates the release of fat from storage, and it also helps prevent driving calories you’ve consumed into storage.

In addition, caffeine stimulates your central nervous system to support longer, better workouts. One of the ways it does this is by blunting the perceived pain associated with intense weight training. In other words, it helps you lift more weight and push out more reps.

Put it in action: Don’t fear caffeine! But know how to use it. Everyone responds a bit differently to caffeine, and it can be a beneficial tool in aiding fat loss. Just be careful not to take too much too late, or it could impact your ability to sleep. Personally, I prefer organic, plant-based caffeine like PurCaf rather than the synthetic caffeine in most pre-workouts and energy drinks.

6. Use BCAAs for Muscle Fuel and Fat Loss

One thing you want to avoid when you’re cutting body fat is the breakdown of your muscle tissue. When you’re in a calorie deficit, one of the places your body likes to turn is to muscles, breaking them down into the component parts of the branched-chain amino acids (BCAAs), a group of three amino acids: leucine, isoleucine, and valine.

11 Ways to Burn More Fat Every Day

By supplementing BCAAs you help prevent this, helping to maintain metabolism. In addition, BCAAs encourage the release of insulin to help drive nutrients to muscle tissue when you take them around the time of your workouts.

Put it in action: Take high-quality BCAAs before and after workouts when you’re in a cutting phase. However, I recommend staying away from them at times of day when you don’t want to spike insulin.

7. Take Creatine for Improved Workouts

Creatine is a massively popular supplement known to help to bolster strength and muscle gains from training. However, when fat loss is the goal, many people skip it. This is a mistake!

The extra cellular fuel provided by creatine can equate to another rep or two during any given set. Over time, this extra volume increases muscle mass, and more muscle helps you stay—or get—leaner.

One reason many people don’t like to take creatine during a fat-loss phase is because it can cause bloating and fluid retention, which makes your fat-loss achievements less visible. Instead of taking the standard creatine monohydrate, I recommend creatine HCL, because in my experience, it doesn’t lead to any bloating.

Put it in action: I always take creatine HCL during cutting phases. For best results, get in 750 milligrams for each 100 pounds of body weight. Take it with water 30-60 minutes before training, with your other pre-workout products. As Dwayne Jackson recommends in “The Science Behind the Best Pre- and Post-Workout Supps,” you should also take the same dose immediately after workouts to support recovery.

8. Supplement With Carnitine After Workouts

Carnitine is a non-essential amino acid that’s synthesized in the liver and kidneys from lysine and methionine, two other amino acids. Carnitine promotes both fat-burning and muscle-building, making it a great supplement choice during a cutting phase. Essentially, carnitine helps transport fatty acids into your cells to be used for energy. This helps burn fat released from storage as well as preventing fatty acids from being driven to stored body fat.

Put it in action: Take 1.5 grams of L-carnitine before and after your weight workouts, as well as before all cardio sessions. Not only is carnitine a proved fat-loss ingredient, it also assists with muscle recovery from weight training.[1]

9. Avoid Diet Sweeteners at Most Times of Day

While a link hasn’t been clearly established between calorie-free sweeteners and harmful diseases, I still advocate avoiding them the majority of the time. Here’s why: We now know that calorie-free sweeteners likely cause your body to release insulin, despite the fact that they are virtually calorie-free.[2]

11 Ways to Burn More Fat Every Day

The more insulin that’s released, the more your body will be inclined to drive calories to fat storage. That’s true if you’re eating food with a beverage with artificial sweeteners, or if you’re consuming artificial sweeteners with no calories whatsoever.

Note that many protein products contain diet sweeteners, but you can consume these around the time of your workouts when you’re seeking an insulin release to drive muscle growth and recovery.

Put it in action: During fat-loss phases, avoid getting in diet sweeteners except from the supplements you take before or after your workouts, when the insulin spike supports your goals.

10. Don’t Fear a Small Late-Night Snack

Whether or not you’re following my suggestions on intermittent fasting, you can still take in a late-night snack. For late-night snacks, emphasize slow-digesting proteins such as a high quality casein or meat—beef is especially good here— as well as some dietary fats and fiber.

The addition of fats and fiber will slow digestion, providing a steady release of nutrients to protect muscle tissue from catabolism (breakdown) while you sleep. You’ll still be able to derive many of the fat-loss benefits of intermittent fasting with a late-night snack.

Put it in action: Keep your late-night snack small, like 20-30 grams of casein protein with some fiber-rich berries, and no more than about 300 calories during fat-loss phases.

11. Don’t Skip the Steady-State Cardio

Many bodybuilders emphasize high-intensity interval training (HIIT) when they’re dieting, but I prefer to emphasize steady-state cardio.

11 Ways to Burn More Fat Every Day

HIIT burns off more calories short term, but it comes with a price. As a bodybuilder training with intensity and cutting calories, you can only handle so much intensity! Cortisol, the hormone released during periods of stress including intense training, isn’t your friend when you’re cutting. It makes it harder to burn fat and recover from weight-training workouts.

Steady-state cardio helps you control body fat without driving cortisol through the roof. But it still counts as training! And for that reason, it works even better with the help of just a couple of staple supplements to help preserve muscle mass and boost insulin.

Put it in action: Perform 20-30 minutes of steady-state cardio first thing in the morning after consuming BCAAs and glutamine, or after your weight-training workouts, getting in at least seven sessions a week.

References
  1. Volek, J. S., Kraemer, W. J., Rubin, M. R., Gómez, A. L., Ratamess, N. A., & Gaynor, P. (2002). L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. American Journal of Physiology-Endocrinology and Metabolism, 282(2), E474-E482.
  2. Pepino, M. Y. (2015). Metabolic effects of non-nutritive sweeteners. Physiology & Behavior, 152, 450-455.



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Supplement Company Of The Month: Signature

This year, nearly two decades after it was founded, Bodybuilding.com has launched its own full-scale sports nutrition line, complete with 14 products. The new line includes Signature 100% Whey Protein, Pre-Workout, Amino Plus Energy, BCAA, Green Tea Extract, Fish Oil, Creatine Monohydrate, L-Carnitine, Multivitamin, Testosterone Booster, Micronized Glutamine, Glucosamine and Chondroitin, ZMA, and Vitamin D3. […]


This year, nearly two decades after it was founded, Bodybuilding.com has launched its own full-scale sports nutrition line, complete with 14 products. The new line includes Signature 100% Whey Protein, Pre-Workout, Amino Plus Energy, BCAA, Green Tea Extract, Fish Oil, Creatine Monohydrate, L-Carnitine, Multivitamin, Testosterone Booster, Micronized Glutamine, Glucosamine and Chondroitin, ZMA, and Vitamin D3.

I caught up with Bodybuilding.com’s manager of innovation and product development, Rachel Kreider, RD, and asked her to provide a glimpse into the process of creating new Bodybuilding.com nutritional products.

Kreider is part of the team that developed the formulations and the tastes of the new Signature products. She then worked with manufacturers to bring these new products to life—and to the Bodybuilding.com store!

Bodybuilding.com has been around since 1999. Why launch the Signature line now?

Bodybuilding.com has offered its own private-label products in the past, but didn’t give them a big marketing push. We decided the time had come to take everything we’ve learned over the past two decades and create specifically formulated products of our own. Our goal is to offer effective formulations with the best taste at a cost that enables our customers to build supplementation into their ongoing training and nutrition regimens.

What are the key differences between Signature and Bodybuilding.com’s earlier Foundation or Platinum lines?

Some products will be the same. For instance, we continue to receive very high marks for our green tea extract and will continue to use the original formula for our Signature Green Tea product. Other products will undergo slight formula modifications, and we’re going to start offering new products with ingredients we’ve never used before. We’re also making it easier for customers to locate, learn about, and purchase our in-house supplements.

Did you set out with a specific approach to formulating these products?

Our goal was to start with research-backed ingredients and provide customers with 100-percent transparency. Ultimately, our focus was on using trusted ingredients to help our customers build a solid sports nutrition foundation.

For our protein, we began with a general target for caloric and macronutrient content, and adjusted protein levels to make sure we met customer per-serving expectations. We also adjusted the carbohydrates and fats in our chocolate-flavored whey to keep its carb and fat levels on par with the vanilla-flavored whey. 

Based on clinical studies, we have added a digestive enzyme blend called ProHydrolase to our Signature protein products. The enzymes help the body break down whey protein to improve absorption and bioavailability.

We also paid attention to taste and drinkability, creating products that are not overly sweet and that mix well. We included as much whey protein isolate and whey protein hydrolysate as possible. Since whey protein hydrolysate can be bitter, we had to adjust the formula to balance flavor with nutrient levels. It was worth it, though; amino acids from hydrolyzed proteins are absorbed more readily than those from fully intact proteins.

How is your protein different from others on the market?

Signature Whey Protein contains a blend of whey isolate, concentrate, and hydrolysate. Whey hydrolysate is more easily absorbed because it is broken down into peptides, which is the form of amino acids most human bodies prefer. To ensure complete digestion, we include 6 grams of whey protein hydrolysate in our chocolate-flavored whey protein and 7.5 grams in our vanilla-flavored protein.

Where do you see the Signature line going in the future?

Our goal at Bodybuilding.com is to make products that are accessible and understandable. Rather than trying to be the first company to put untried products or doses on the market, we want to be known as the company that uses customer research and scientific research to formulate safe and effective supplements—a company our customers can trust.

We want Bodybuilding.com Signature to be a foundational line of products that offer our customers tried-and-true ingredients at a good price. From there, we’ll continue to create even more products that reflect cutting-edge thinking on nutrition supplementation—that we can stand behind 100 percent.

In the meantime, we want customers to know that we’d love their feedback on our expanding Signature product line. Let us know if you’d like us to add a new product, a new ingredient, or a new flavor!

Along with the rest of the product-development team, I personally answer questions sent to Bodybuilding.com via customer service, Facebook, Instagram, and email. Unlike many brands, we’re committed to answering every product inquiry we receive, which reflects our true passion behind what we’re doing here. We just want to keep providing Bodybuilding.com customers with awesome products they can believe in.

Supp Co of the Month: Signature Series

Which athletes are affiliated with Signature line?

Bodybuilding.com has currently signed Julian Smith, also known as “The Quad Guy,” and IFBB Bikini pro Taylor Chamberlain to serve as Signature team athletes. We plan on expanding our roster as we go along. 

How did you decide which products to include in the Signature line?

Our product selection is based on years of customer data. We consistently see a high demand for pre-workouts, protein, creatine, and glutamine, and increasing demand for testosterone boosters. We’ve also seen an increasing amount of interest in Vitamin D, so we wanted to be able to provide it to our customers at a great price and usually with free shipping.

Do Signature products contain proprietary blends?

No, they don’t. In fact, we have worked hard on our packaging to make it very clear that we do our own formulations instead of relying on proprietary blends. We designed our labelling so customers can understand exactly how much of each ingredient we have used to make our Signature products.

What was the overarching approach to flavoring Signature products?

The best way to come up with truly outstanding flavors is to work with flavor professionals. That’s why our product design team works closely with a flavor company to help us achieve our flavor preferences.

Along with chocolate and mocha cappuccino flavors, we knew we wanted to create an outstanding vanilla taste. The flavor company introduced us to a long list of different vanilla profiles, including melted ice cream, cake batter, or bourbon.

Once our Bodybuilding.com product team chose the flavors we liked most, we brought samples back to our Boise headquarters and invited employees to try them at a companywide event. The flavors our team chose turned out to be immediate hits and went on to be used in our final product formulations.

Supp Co of the Month: Signature Series

Which unique ingredients or combinations are you most excited about?

We are currently on Round 5 of flavor testing for a new weight gainer and a pure whey protein isolate. We’re also looking at a standalone citrulline product to which customers can add their own specific doses of creatine, pre-workout, and other supplements. Our team also meets regularly with ingredient providers to find “the next new thing,” and we are committed to creating products that reflect the best of the industry’s latest thinking.

At what rate do you plan to add new products to the Signature line?

Our goal is to add new products or new product flavors to the Signature line every three months. In general, it takes about 6 months to go from product idea to a product being ready to ship. We began working on our pure isolate, casein, and gainer products at the end of 2017 and hope to have them available by June 2018.

What kind of people will benefit most from the new Signature products?

We’ve formulated our supplements so that they can be used by a general cross section of people. We also paid attention to creating a price structure that’s within our customers’ budgets. Our goal is for the Signature line to serve as a foundation for overall sports nutrition: basic supplements that will help each customer reach their unique bodybuilding and fitness goals.



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Vanilla Spice Chia Pudding!

Are you an on-the-go, or desk breakfast eater? We have the perfect meal! This vanilla spice chia pudding is full of good nutrition that will keep you feeling full and energized all day. Made with N+B’s Whole Food Shake, it’s full of protein, fiber, and other good-for-you vitamins and minerals. The best part about this […]


Are you an on-the-go, or desk breakfast eater? We have the perfect meal!

This vanilla spice chia pudding is full of good nutrition that will keep you feeling full and energized all day. Made with N+B’s Whole Food Shake, it’s full of protein, fiber, and other good-for-you vitamins and minerals. The best part about this pudding though, is the chia. Chia seeds are one of the world’s most nutritious foods, calorie for calorie. In just 2 tablespoons of seeds, you’ll get 11 grams of fiber, 4 grams of protein, and 5 grams of omega-3 fatty acids. Chia seeds are also rich in calcium, which many women don’t get enough of.

You can make this recipe in individual jars for an easy, grab-and-go breakfast, or make a family-style bowl. Either way, it makes about 8 servings.

This recipe will remain fresh in your refrigerator for about three days. If you don’t think you can eat it all, divide the recipe by half so nothing goes to waste.

View Recipe Here



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Timex Ironman Triathlon 100 Lap Band Replacement Strap 18mm 8.5″

Timex Ironman Triathlon 100 Lap Band Replacement Strap 18mm 8.5″ Price : 7.99 Ends on : View on eBay


Timex Ironman Triathlon 100 Lap Band Replacement Strap 18mm 8.5″

Price : 7.99

Ends on : 2 weeks

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4 Ways Strength Training Can Make You An Awesome Runner

The use of power measurements to guide training and improve performance has been around for decades among competitive cyclists—in large part because power meters have been around for years that enable them to measure the force they apply to the crank shaft. Now that power meters are available for runners, too, people are seeking new […]


The use of power measurements to guide training and improve performance has been around for decades among competitive cyclists—in large part because power meters have been around for years that enable them to measure the force they apply to the crank shaft.

Now that power meters are available for runners, too, people are seeking new ways to build more powerful strides.

If you’re confused about how becoming more powerful can make you a faster runner, let’s start with the difference between power and strength:

  • Strength is the ability to move a load (e.g., your own body) from point A to point B. It could take 10 seconds or 1 second, but strength is not a question of time. It’s strictly about the amount of weight you’re able to move.
  • Power, on the other hand, combines both strength and time. The more powerful your body becomes, the quicker you can move that same weight from point A to point B. It’s as simple as that, and that’s why one of the foundations of power running is strength training.

These four pillars of power training for running will help you develop strong, elastic legs and a resilient core to make your running more efficient—and more effortless.

  1. Postural Endurance
  2. Exercise Movement Mastery
  3. Competency in Strength Training
  4. Explosive Strength and Reactive Strength

Pillar 1: Learn How to Maintain Good Body Posture

When you’re training for power—whether for lifting, running, or any other physical activity—you need to master the ability to find and maintain proper posture throughout the duration of the activity.

You can achieve significant improvements in postural endurance in a variety of ways and in as little as six weeks.[1] You have to train for it every day, but when you do, you can experience less knee pain, hip drop, and back and flexor tightness. That, in turn, can lead to greater running efficiency, faster race times, and less effort required to maintain your pace.

The key to maintaining posture endurance is performing isometric core exercises. Isometric exercises are those that don’t involve spine motion. If the exercise twists, bends, or arches the spine, then it’s not truly isometric.

Here’s a sample isometric workout for core stability:

Isometric workout for core stability

1

Bird Dog

Hold each rep for 10 sec. per side

3 sets, 8 reps


2

Side Bridge

Hold each rep for 10 sec. per side

3 sets, 8 reps


3

McGill Modified Curl-Up

Hold each rep for 10 sec. per side

3 sets, 4 reps


Pillar 2: Master the Basic Strength Exercises

You need to master a movement before you add speed or load to it. Makes sense, right? You don’t climb onto a motorcycle for the first time and take hairpin curves at 100 mph. Assuming you value your life, you drive slowly at first and learn how to handle the bike. Similarly, you don’t learn how to lift weights by starting with hundreds of pounds on the bar.

Master the basic strength exercises

Mastering strength-building exercises comes from choosing manageable weights, using good form, and doing reps over and over again while paying close attention to make sure you use perfect form. Go light on the weight when you’re trying to learn a new movement. Only once you have the pattern nailed down should you start adding weight.

Here are some of the main exercises that are particularly important to master on your way to improving your running power:

Pillar 3: Don’t Lift Like a Weightlifter

I typically suggest that runners never go to failure when strength training. The closer you get to failure, the more your form degrades; the more your form degrades, the greater the chances of injury. As a rule of thumb, athletes in non-lifting sports should never place themselves at risk of injury in the weight room.

As a runner, strength exercises should be to help you become a more powerful runner. Your goal isn’t to become a powerlifter, so don’t train like one. Powerlifters tend to lift until they can’t do even part of a rep. You should leave something in the tank, stopping an exercise when you still feel like you could do another 3 reps. You’ll end up with a powerful physique, minus the injuries.

In a 2017 study on the effects of strength training on elite runners, researchers found that after 40 weeks of this kind of training, participants became faster but didn’t experience any noticeable body-mass changes.[2] The theory is that a certain amount of running deadens the muscle-growth effect of strength training.

Pillar 4: Focus on Developing Specific Strengths

During your running season, your focus should be on both explosive strength and reactive strength. One 60-minute session a week where you work on both of these strengths should be enough to improve your running economy, VO2 max (the maximum amount of oxygen an individual can use during maximum exercise), and speed.

Explosive Strength

When beginning to move loads more quickly, I suggest my athletes decrease their strength weights by half to do their power work. If your 1RM for the squat is 150 pounds, build your explosive strength by starting your squat at 75 pounds.

Box jumps

Good exercises for building explosive leg strength include:

Reactive Strength

Reactive training helps your muscle-tendon complex behave like an elastic spring. When your foot hits the ground, your body can absorb that energy and store it inside the muscle-tendon complex and release it during the next stride. It’s a bit like the way electric cars store the energy that’s generated when the driver applies pressure to the brake pads. By learning how to efficiently capture and then release the energy generated from your foot hitting the ground, you can do more running with less energy.

Some of the exercises that can help you build reactive strength include:

If you have questions about tendon, muscle, knee, hip, and foot injuries, my Running Manual has the most up-to-date information on how to run safely and well.

References

  1. Lee, B. C., & McGill, S. M. (2015). Effect of long-term isometric training on core/torso stiffness. The Journal of Strength & Conditioning Research, 29(6), 1515-1526.
  2. Beattie, K., Carson, B. P., Lyons, M., Rossiter, A., & Kenny, I. C. (2017). The effect of strength training on performance indicators in distance runners. The Journal of Strength & Conditioning Research, 31(1), 9-23.



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BodySpace Member Of The Month: Kentucky-Strong Family Man

BodySpace Member of the Month is back! Each month we’re looking for BodySpace members who use the site to track workouts, share advice, and connect with other fit individuals. This month’s featured member is Dallas McCarthy, aka chvyguy, a Kentucky native who has been lifting for nearly two decades in his quest to add mass […]


BodySpace Member of the Month is back! Each month we’re looking for BodySpace members who use the site to track workouts, share advice, and connect with other fit individuals.

This month’s featured member is Dallas McCarthy, aka chvyguy, a Kentucky native who has been lifting for nearly two decades in his quest to add mass and definition to a scrawny frame. Since 2010, things have grown serious: McCarthy has gained 30 pounds of muscle while dropping 11-percent body fat. Along the way he entered—and won—two NPC amateur bodybuilding competitions.

McCarthy uses BodySpace to connect with other fitness-minded individuals, track his workouts, provide extra motivation to his “FitFam,” and even share fit recipes on the fly. We sat down with him to learn how BodySpace has anchored his fitness journey over the years.

Snapshot: Dallas McCarthy 

  • Height:  5′ 8″
  • Weight:  169.8 lbs.
  • Occupation:  Production Planner
  • Location: Owensboro, Kentucky

Contest Highlights: 

  • 2016 Kentucky Natural- 1st place Open Bodybuilding Bantamweight class
  • 2017 Kentucky Muscle- 1st place Open Bodybuilding Bantamweight class

Social Links:

How did you get started with weightlifting?

I lifted weights off and on starting in middle school. I loved the feeling I got from lifting weights. I felt energized and so much better than when I didn’t work out.

But for a long time, I wasn’t seeing results. So, in 2013, I got serious. I downloaded the MyFitnessPal app and started tracking my calories to see if I was eating enough. I wasn’t.

When did you discover BodySpace?

Somewhere around that time, I started looking for a place to buy supplements to aid me in my mass-gaining journey. That’s when I found Bodybuilding.com and BodySpace. I was hooked.

Since joining BodySpace, my weight has gone from 142 pounds to 170 pounds. I competed in bodybuilding at the 2016 Kentucky Natural and 2017 Kentucky Muscle, winning first place in my class each time.

What keeps you motivated?

I use BodySpace daily to track my workouts. I also talk with like-minded people, aka my “FitFam.” We motivate each other to keep pushing toward our goals.

If I post that I feel unmotivated, my FitFam is there to pick me up. Other days, some of my FitFam is lacking motivation, in which case I do the same for them.

I use BodySpace daily to track my workouts.

Friends tell me my workout posts are motivating. I’m happy to hear that because my goal when I first joined BodySpace was to motivate and inspire, even if it was only one other person.

BodySpace also creates a sense of accountability. It’s like having a partner to push you not to give up.

What do you like best about weightlifting?

I love seeing the results from working out. I like the way I look as I continue to pack on mass and see greater definition. At this point, I am working harder at it than ever before and I take my supplements religiously to help get better results.

I feel better and more energized when I work out. It’s true that the day you start lifting and competing in bodybuilding is the day you never feel big enough, but where I am now is so much better than being that little skinny guy I was back in high school.

What meal plan do you follow?

Protein Powder

1 scoop

Rice Cake

4

Protein Powder

1 scoop

Oatmeal

75 g

Jasmine Rice

75 g

Chicken

6 oz

Burger Patty

2

Whole Wheat Hamburger Bun

2

Egg Whites

400 g

Do you follow a specific workout regimen?

I started the Jim Stoppani, Ph.D., program Shortcut to Size four weeks ago. I had been writing my own plans for a couple of years, but I decided to try a program off Bodybuilding.com for a while.

I started the Jim Stoppani, Ph.D., program Shortcut to Size four weeks ago. I had been writing my own plans for a couple of years, but I decided to try a program off Bodybuilding.com for a while.

What does your supplement regimen look like?

Pre-workout

I also just started using Blackstone Labs Dust V2 with an extra scoop of Agmatine Sulfate for that extra pump. I take that 20 minutes before my workout.

I also take a multivitamin with meal 3 and take 4 Beverly International Mass Amino Acids tablets and 4 Ultra 40 tablets with meals 3-6.

Intra-workout

Post-workout

I also take a multivitamin with meal 3 and take 4 Beverly International Mass Amino Acids tablets and 4 Ultra 40 tablets with meals 3-6.

Do you have any advice for other BodySpace members?

If I can work full time (12-hour swing shift), take care of three kids and my wife, and all the things that come along with that, yet still make time to work out every day, then you can do it too.



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Fitbit Charge 2 Heart Rate + Fitness Wristband * Teal * Small * NEW * Charge HR

Fitbit Charge 2 Heart Rate + Fitness Wristband * Teal * Small * NEW * Charge HR Price : 100.00 Ends on : View on eBay


Fitbit Charge 2 Heart Rate + Fitness Wristband * Teal * Small * NEW * Charge HR

Price : 100.00

Ends on : 4 weeks

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Podcast Ep 70: Meditation Expert Light Watkins

If you have tried (and failed) several times to form a consistent meditation practice, get ready to be inspired by this episode with meditation expert Light Watkins. Light talks to us about his past career as a male model and yoga teacher and how he entered the meditation space to bring his message to more […]


If you have tried (and failed) several times to form a consistent meditation practice, get ready to be inspired by this episode with meditation expert Light Watkins. Light talks to us about his past career as a male model and yoga teacher and how he entered the meditation space to bring his message to more people. (Seriously, we get deep in this episode about how anyone can develop a meaningful meditation practice.)

Light talks about his new book, Bliss More: How to Succeed in Meditation Without Really Trying and his passion for mindfulness. He offers tips for beginning and maintaining a meditation practice and advises us all how to NOT avoid failure and instead embrace your mistakes to pave the way towards future happiness. Plus, we talk about “Monkey Minds,” male body image issues and so much more in this insightful episode.

Get ready to feel more “Zen-ish” than ever!

Our Favorite Quotes from Light Watkins

Podcast Episode 70 Highlights With Light Watkins

  • Three reasons why meditation newbies have a hard time (and how to overcome them)
  • Why he simply had to write his book
  • How his past experience as a model affected his body image and ability to manage rejection (and if that sounds familiar, it’s because he’s not the first model on our show to have those feelings
  • Why our “Amazon Prime Syndrome” is making us unhappy
  • How meditation can be your superpower
  • The one piece of advice we should all take to heart
  • The idea of a paycheck for your soul
  • Plus, we talk about our different meditation styles and what inspires us daily

Get the episode with Light Watkins here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

What is your meditation practice like? —Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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2.5″ 2 1/2″ Stainless Steel Lap Joint Band Clamp Lap Style Joint Genuine T304X10

2.5″ 2 1/2″ Stainless Steel Lap Joint Band Clamp Lap Style Joint Genuine T304X10 Price : 64.29 Ends on : View on eBay


2.5″ 2 1/2″ Stainless Steel Lap Joint Band Clamp Lap Style Joint Genuine T304X10

Price : 64.29

Ends on : 3 weeks

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The Spark: Chris Gromis

There’s a standing joke about people who can’t walk and chew gum at the same time. At one point in life, the issue for Chris Gromis was not being able to walk and talk on the phone at the same time. Weighing nearly 300 pounds, he says he’d run out of breath. Then, he and […]


There’s a standing joke about people who can’t walk and chew gum at the same time. At one point in life, the issue for Chris Gromis was not being able to walk and talk on the phone at the same time. Weighing nearly 300 pounds, he says he’d run out of breath.

Then, he and his wife started a family, and he realized how his weight affected his ability to play with his kids. He took his doctor’s advice to slim down. Today, Chris is happy to report that he’s feeling so good that he joins his entire family for jiujitsu classes. According to Chris, he feels like a new man.

Age: 30, Height: 5′ 11″, Weight: 286 lbs., Body Fat: around 40%

after

Age: 34, Height: 5′ 11″, Weight: 187 lbs., Body Fat: 11%

What were you like before you transformed?

I was in great shape when I was younger. Growing up, I loved being outside. As kids, we’d go down to the river and swim, ride our bikes everywhere. I didn’t like staying on the couch watching TV or playing video games, I always wanted to do something active.

When I turned 18, I started making bad choices with my life. I started partying and drinking, and all that fitness stuff—all the outdoor stuff—went out the window. Between the ages of 18 and 21, I gained 35 pounds.

When I turned 18, I started making bad choices with my life.

Later, I got a job that involved traveling. Staying in hotels and eating fast food added up to another 30 pounds. After I got married, I just continued the cycle and went up to 286 pounds.

What made you decide to transform?

My doctor told me that I wouldn’t be around for my kids if I didn’t change my lifestyle. She said that given how much I weighed, I should start taking cholesterol medication. But, she gave me six months to make a change. That was what really got me going down a much healthier path.

What was the hardest part about getting started?

I love carbs and cake and little snacks here and there. Giving that up was definitely the most difficult thing for me. I’m also an emotional eater, so when I was feeling down it was hard not to turn to food for comfort. I had to stick to a strict plan so I wouldn’t fall off the wagon.

It wasn’t easy. I kept failing. I’d say to myself, “OK, I’m going to have a cheat meal.” Two days later, I’d do the same thing. I remember finally just looking at my wife and saying, “I need a gym membership. I need to start doing this, and I need your help to keep me accountable.”

What was the hardest part about getting started?

She said, “OK, but you’re not going to like it at all.” She ended up being a real inspiration to me, always helping me through the rough times, helping me stay on the right track. I was inspired by my kids, too. I didn’t want them to pick up any of my bad habits.

There were so many times I’d still slip up with my diet, but I didn’t let those mess-ups define my journey. I set small goals and strived to reach them. Often I wanted to just quit and grab a whole cake and eat it. But my family was far more important to me than food and laziness.

How did you begin your transformation?

In the beginning, I’m sure I looked like an idiot in the gym. I had no idea what I was doing. I knew that I needed more help, but a trainer or coach was a luxury I couldn’t afford. I remember thinking to myself, “Man, I don’t know what I’m going to do.” Then, I had a talk with myself and thought, “You know what? If I’m going to go for this, I’m just going to go all in.”

I just typed “body building” into a search engine and up popped Bodybuilding.com. That’s when my journey shifted into high gear. In half a year I lost 40 pounds, reaching 248. I felt great.

Then, I saw the Bodybuilding.com Transformation Challenge advertised, and I decided to enter. My wife agreed with my choice: She wanted me to do it as much as I did. By the end of the transformation I was down to 187 pounds. I saw my abs for the first time since junior high!

What was it like for you after your transformation?

When I finished the challenge, I started noticing little things. My confidence shot up. My wife looked at me differently. Who doesn’t want their wife to look at them and think they’re hot? Other people started looking at me differently, too. I wasn’t that lazy guy anymore, I was the guy who could get things done.

The difference between how I felt before and how I feel now is like night and day.

The difference between how I felt before and how I feel now is like night and day. I can play with my kids and not run out of breath. We do things as a family I never would have thought possible just five years ago. We hike and box and take jiujitsu as a family. My wife and I are so much happier now that we’re all able to do things together.  

What are your fitness plans?

I’d like to get in condition to compete at a bodybuilding event and maybe enter an MMA fight. I’d also like to help others that are where I was before I transformed. I’m not sure what that would look like yet, but I feel the need to help other guys so they don’t fall into the same traps I did.

What advice do you have for aspiring transformers?

Don’t give up. People say that all the time, but it’s so important. When you have junk food or trip up on your nutrition plan, it’s not over. It’s only over if you let that misstep define you. If you mess up and eat a whole cake, just enjoy the cake—then work your butt off, get past it, and become better in your fitness journey. Learn from the mistake. Just don’t make it again.

What Does Your Diet Look Like On a Typical Day?

Protein Bar

1

Greek Yogurt

1

Protein Shake

1

Chicken

4 oz.

Broccoli

1/2 cup

Brown Rice

1/2 cup

Rice Cake

1

Peanut Butter

2 tbsp

Chicken

4 oz.

Broccoli

1/2 cup

Brown Rice

1/2 cup

Protein Shake

1

What supplements helped you on your journey?

What training regimen kept you on track?

In addition to the workouts listed below, Chris also performs 60 minutes of jiujitsu on Wednesday mornings before his gym workout, and 50 minutes of high-intensity kickboxing on Tuesdays. On Saturday mornings, Chris and his family perform 60 minutes each of boxing and jiujitsu.

1

Superset

4 sets


Standing Barbell Calf Raise

20, 15, 10, 5 reps


Tuesday

50 mins. High-intensity kick boxing

Wednesday

A.M. 60 mins. of jiu jitsu

1


2

Barbell Bench Press – Medium Grip

4 sets, 12, 8, 5, 3 reps


3

Barbell Incline Bench Press Medium-Grip

4 sets, 12, 8, 5, 3 reps


4

Decline Barbell Bench Press

4 sets, 12, 8, 5, 3 reps


5


1

4 sets, 15, 10, 8, 5 reps


2

4 sets, 15, 10, 8, 5 reps


3

4 sets, 20, 10, 5, 2 reps


4

4 sets, 15, 15,12, 10 reps


5

4 sets, 20, 15, 8, 3 reps


6


Saturday

60 mins. Family boxing and jiu jitsu



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Podcast Episode 37: Jason Poston on Global Fitness, Training, and Blood Sugar

Nick Collias: Welcome to this here Bodybuilding.com Podcast, episode number … Heather Eastman: 30-something? Nick: I have no idea. How old are you? Jason Poston: I am 35. Nick: Let’s say it’s 35. Episode 35 with Jason Poston and Heather over here. Jason is IFBB physique pro, ProSupps athlete, secret Egg McMuffin connoisseur… Jason Poston: […]


Nick Collias: Welcome to this here Bodybuilding.com Podcast, episode number …

Heather Eastman: 30-something?

Nick: I have no idea. How old are you?

Jason Poston: I am 35.

Nick: Let’s say it’s 35. Episode 35 with Jason Poston and Heather over here. Jason is IFBB physique pro, ProSupps athlete, secret Egg McMuffin connoisseur…

Jason Poston: [Laughs.] That’s coming out now, huh? I had McDonald’s for the first time in like 10 years, and you put it on social media. Now you eat it every day.

Nick: Hey, it’s not so secret, obviously. I share that secret obsession with you.

Heather: He loves his Egg McMuffins.

Nick: What’s your variety of Egg McMuffin of choice?

Jason Poston: That’s why they’re amazing, you can switch it up. You can make it versatile. You can put Canadian bacon, or if you don’t want any meat on it, you could just do double egg white, get the protein gains in there.

Nick: Egg white? You don’t get the yolky ones?

Jason Poston: You can.

Nick: Oh, okay.

Jason Poston: But if you’re trying to fit your macros, bro.

Nick: You’re trying to fit your macros into an Egg McMuffin wrapper…

Jason Poston: And you need to get rid of the four grams of fat from the yolk.

Heather: He’s a big fan of, he’ll do, he calls it his double-stacked Egg McMuffin, where he gets two, throws away the bun on one, and then stacks it on the other.

Jason Poston: So it’s like a Big Mac, basically, of Egg McMuffins.

Heather: I used to.

Jason Poston: We have similar Egg McMuffin traits here.

Nick: Also, you are a global bodybuilding ambassador. I notice you have been traveling a lot recently, down in Brazil, Dubai, China, I saw you’re sending videos from all over the place.

Jason Poston: Yeah, that’s since September. It’s been amazing. When you grow up in the fitness industry and you look at some of these other guys traveling, the bigger names in the industry, you kind of want to be like them and see what it’s like, so it’s been about a year and a half, maybe two years of traveling. What I’ve realized is that it looks glamorous, but it’s work, just like everything else. You’re appreciative to be able to get out and sniff different air everywhere and meet different people, but you also have to learn how to travel, you know what I’m saying?

Nick: Yeah, it’s a skill, for sure.

Jason Poston: Especially when you’re an athlete. Then you have to get your meals in, stay hydrated. Some countries don’t have the necessities that we take advantage of here in the United States. It’s a learning lesson. You tend to just learn how to adapt, you improve your work ethic. You also learn a lot. You learn so much about other cultures.

Nick: Sure. Brazil looked pretty wild. That was quite an event you were heading down into. What was that?

Jason Poston: Brazil? That was the first expo. If you look at the Brazil expo, it’s called Brazil Trading Fitness Expo, they approached me back in March about appearing at that. I was super stoked to do it, because I know, based on all the social media, Brazil is my second country in following. I just love it there.

Nick: So you have been before?

Jason Poston: Yeah, this was only my second trip. I went to Rio, which Rio and São Paulo are completely different.

Nick: They’re like different countries almost, people say.

Jason Poston: Yeah. We tend to think, when we see cities, I think people do that to us, too. They’re like, “So, how far are you from L.A.?,” and you live in Dallas. You’re like-

Nick: Or Boise.

Jason Poston: Completely different, very long way, can’t really drive that, at least too often. São Paulo is more of a nightlife, party-type, industrial business city, and then Rio is more of the tourist attraction.

Nick: Right.

Jason Poston: It was great. You look at different countries and how they’re absorbing fitness. I think even more so, some of them, than the United States, because we have our luxuries here. We have access to bad foods and we have all the things that we can get super easy here that allow a lot of diseases, a lot of the overweight issues here. In other countries, they don’t have that. There’s not as much fast food, they walk everywhere, they ride their bikes everywhere. Maybe certain countries have restrictions on cars, too, so you can’t even have a car, unless you hit a lottery, unless it’s a necessity for work. You could work 10 miles from home, they’re like, “No. You can still take a train or ride a bike.”

It’s great to go to Brazil and see the first year of an expo just completely mad. You have an expo here in the States and some of them can be a little bit smaller. They just did it right. I was really proud of Brazil. It was a party, the booths were absolutely amazing. They put so much into the makeup and presentation of these booths, for the fans. Yeah, it’s a business too, but they want to make it an amazing experience, where these people come and they’re seeing these people who inspire them, they’re learning, there’s education, there’s seminars, all sorts of stuff.

Nick: In terms of people knowing you and being familiar with you, did they totally bring it, like you couldn’t believe how well these people know you?

Jason Poston: Yeah. Brazil, I was prepared. That’s a concern, when you first start traveling, like, “Are people going to know me? Am I going to be a loner, just standing at a booth all by myself?” But it’s pretty cool. When you work your butt off and you play your part on social media as well, putting all the stuff out there daily to inspire people and educate, and then when you show up in a country and you actually have people waiting there for you, who know your stuff, and you talk about the McDonald’s Egg McMuffins and stuff, it’s pretty cool. Brazil is definitely the biggest country as far as following. I don’t know if you guys knew, but Brazil is the biggest on Instagram.

Nick: Mm-hmm (affirmative).

Heather: Really? I did not know that.

Jason Poston: More people on Instagram than any other country.

Nick: Wow, I didn’t-

Heather: I do know that they’re seeing more and more figure and bikini competitors coming out of Brazil.

Nick: Yeah, that I’ve heard. I’ve also heard that Brazilian gyms have a special butt section, like there’s a whole section of the gym that’s just butt machines, and they’re butt machines that you don’t have in the states. These are these sought-after places.

Heather: I’m going to have to research this.

Nick: Did you encounter a butt mecca?

Jason Poston: Write that down for me, too. Yes, we catch on trends from other countries. We’re always learning from each other. America does not have the butt training skills that Brazil has.

Heather: That feels like a throw down.

Jason Poston: Yeah, a butt-off. No, they’ve been training glute-specific, leg-specific workouts. Females there have been welcomed as more muscular many more years than the United States. One of my good friends, Juju Salimeni, she’s on TV, she’s a TV host, she’s extremely popular there, and she’s also got legs bigger than mine. She’s in Playboy right now, but she still has a small waist, very muscular glutes, muscular legs, and the girls have been training since … They start lifting weights when they’re 10 or 12.

Heather: Wow.

Nick: Doing what kind of stuff, though, that maybe American trainees aren’t doing?

Jason Poston: Time under tension. Females are not afraid to lift heavy weight. They’re doing heavy squats. You see a lot of them doing forced reps, where they all have trainers. The trainers will help them lift more weight by doing a proper forced rep. Just look up the Brazil women leg training videos. They’re insane.

Heather: Oh, I will.

Nick: So they’re just limping around from leg day training?

Jason Poston: Yeah, their facial expressions … They’re just super into it. They’re not afraid of the pain. Brazil really idolizes the body more, a look. I feel like United States, we’re a little bit more holistic when it comes to performance and don’t necessarily base everything on looks. They’re just all about, “Hey, I want to look like my favorite fit model.”

Nick: And they have the nutrition part down to a total science, those high-end athletes there as well, I’m imagining? It’s a big fruit and beef area, but in terms of … What is nutrition like when you were down there?

Jason Poston: Food, a lot less salt. They don’t put sodium on anything, which I love salt. I’m not one of those people who watches salt. I have different reasons. I had to put salt in everything, which isn’t a bad thing. Everything’s more fresh. There’s not a lot of preservatives. You don’t feel like … there’s sauce on so many different things. The regular Holiday Inn I stay at had a massive buffet. You’re not really used to seeing that at a Holiday Inn here. The hotel I stayed in here in Boise, actually, they had the powdered eggs. You won’t find any powdered eggs, you’ll find very little artificial sweeteners in Brazil. At the end of the day, I miss my American food. There’s no place like home, but we have so much extra we don’t need to be offered here. We have too many Starbucks with too much sugary pastry options right there.

Heather: I’m with you on that.

Jason Poston: I feel like we have too much to offer.

Heather: I was going to say, don’t attack my Starbucks!

Jason Poston: Oh, no.

Heather: I like the coffee part, but I agree with you on the pastry shenanigans. They have this new one out that’s a zombie, where they just had it for Halloween, a zombie frap something, and it had pink whipped cream on top that looked like brains.

Jason Poston: Yes.

Nick: We need the Brazilian one that has a little whipped cream butt on the back of it.

Jason Poston: Uh-huh, yeah. And their whipped cream would be …

Heather: Real cream.

Jason Poston: …natural. They wouldn’t have the sprinkles. You could see, obviously, she’s American.

Nick: But Brazil is a place that maybe we do have some fitness association with. You were also in China. What’s China like, from a fitness perspective right now.

Jason Poston: They’re both just amazing countries.

Nick: It’s exploding as well?

Jason Poston: Brazil has always been fit, they will be fit forever. China, we look at the Olympics too. Look at the summer Olympics. You’ve got two countries that are right chasing our butts, or we’re trying to chase them at the Olympics. They’re a very athletic country, very competitive. China is, they love knowledge. They ask the best questions, at least the translator does. Some people do speak English-

Nick: It’s just the translator who wants to know all that.

Jason Poston: Yeah, it’s really hard to do seminars there. They’re going to take a lot longer, because they’re not a country that necessarily needs to know English. The world is evolving and America’s kind of … We don’t want to get into politics here, but losing a little bit of its power. You needed to know English 50 years ago, 40 years ago. Nowadays, China, they’re doing their own thing. In the fitness world, they are too. They’re new to supplements. With you guys here at Bodybuilding.com, supplements have been around for a long time and Bodybuilding.com has exploded in popularity and in education and on nutrition knowledge. They don’t have that there. They don’t have a Bodybuilding.com. They don’t have the social media platforms, where there’s just so much fitness, but it’s new, so it’s a good time to be in China.

Nick: So are you saying, they ask great questions, just super in-depth training questions? Different than just like American guy comes up to you and just wants to know about what, your hair?

Jason Poston: Look at this analogy. Yeah, Americans, they’re going to ask all sorts of different questions. Not to knock our homeland here, they ask great questions, too. Theirs are more technical. Here’s an analogy. When I’m in the States and I do an appearance at a supplement store, you kind of just have people standing in line and they really just want a picture, maybe to sign one of your cool pictures for an autograph, maybe take one of your giveaways or sign a ProSupps hat, something, or simply say ‘hi’ and shake your hand. When I’m in China, I’m talking to personal training schools, nutrition schools, diabetes-specific trainer and nutrition coaches, teaching them about what I do and what I’ve done with my clients. It’s a little bit more specific.

Nick: People are coming there to learn something from you.

Jason Poston: They’re building their fitness world. You’re going to see more bodybuilders, you’re going to see better and better CrossFitters. You’re going to see all sorts of better fitness people coming out of China, because they just haven’t been doing it like we have. I’d say two years, three years in the fitness and supplement world.

Nick: Before you were that person on the other end, when you were the person maybe waiting in line at an expo, who were you a big fanboy of and would you be the guy going up and asking for an autograph?

Jason Poston: Are we keeping it real here?

Heather: Oh, yeah.

Jason Poston: The truth is, I would go see some of my bodybuilders I look up to, and I was usually disappointed. Half the time, 70… I was always disappointed. When I saw the females, they were always so nice. I would just want to see just the girl in a magazine, want to take a picture with her. Women inspired me a lot too, because my mom grew up, when she had a kid she stopped lifting weights, but she was this thin little bodybuilder. That’s where I get my metabolism and my …

Nick: Okay, so she was a bodybuilder, as well, at least recreationally?

Jason Poston: She lifted weights. She liked Rachel McLish.

Nick: Okay, sure. It’s classic.

Jason Poston: Yeah, one of the first women, if not the

Nick: Lisa Lyon and Rachel McLish, right.

Jason Poston: McLish was always on magazines and I remember looking, I’m thinking, “This woman is so pretty. She’s beautiful, and look at this muscle.” Then my mom would like, “Look, I have muscle!” She’s showing me her biceps. I’d be like 10, 12 years old. That’s kind of when I got the fascination with … My mom would always arm wrestle me. My dad was really competitive too.

When I got to the expo scene, when I was a fan, I was just disappointed with some of the arrogance of bodybuilding. I think that’s changed because you have the new divisions, physique and bikini, that came in, showed a whole new light. Showed people that were just so happy to be there. They were grateful, because they had never had the opportunity. They had been overlooked by the mass monsters, who this was their world, it was controlled. If you’re massive and big, you got a contract, you’re in a magazine.

Now, because of social media, personalities are thrown out there. What people stand for, how they interact with their fans, so you have 175-pound generally fit guy with some good abs with tons more followers than the guy who’s been spending 20 years of his life dedicated to bodybuilding, because the fit guy, the 175 pounds, is more dedicated to the people, inspiration.

So whenever my career started to take off competing-wise, I was like, “I’m going to be what I wanted my idols to be.” I wanted them to answer my questions. I wanted them to spend more time than they had to talking. I wanted them to make me feel comfortable and not so nervous standing next to them. A lot of these guys didn’t do that. Now they are, but … I respect them because there is still …

I have a lot of friends, Flex Lewis being one of them, he’s always there for the people. Josh Lenartowicz, in Australia, I think the guy’s just … In Australia, people love him. He’s just so kind. I could go on and on. Early on in expos, I kind of gave up standing in line, waiting for people. If there was one guy, it was Greg Plitt. Never could find him, but ended up shooting a movie with him and working at the same supplement company, so Greg gave me a lot of advice and then on the movie, and then unfortunately after the movie he passed away with the accident. He was probably the only guy that I really idolized.

I heard rumors that he was actually doing well business-wise. He was the first guy to create these membership websites that everyone has now. Everyone’s got some type of money-making scheme online now. Some are good, some are bad, but Greg was the first. I was like a trainer, and I’m like, “How can I be like this guy?” Making money with my programs, impacting more people, and not having to necessarily be in the gym, 7 AM, 6 AM until 6 PM.

Heather: Right, that’s an issue we run into as trainers. You only have so many hours in the day, so you can only see so many people, versus if you have an online platform, you can reach thousands.

Jason Poston: Yeah, it’s great.

Nick: You’ve been a personal trainer for a lot longer than you’ve been a competitor as well, right?

Jason Poston: Oh, yeah. I never wanted to be a competitor. I never really dreamt of it because I didn’t think it was possible. I was like, “I’ll never be a bodybuilder. I know I can’t get that big.” I tried. It wasn’t like I didn’t attempt to, but I realized quickly my genetics weren’t going to work there, but I also didn’t think 17 years ahead. I’ve been lifting for 17 years and training for 14 years. I never thought I would add on 70 pounds onto my frame since high school. These younger generation, these kids don’t think that. Think about it this way: That’s about five to six pounds every year. I’ve had good years. I probably have had better years, when I started living the bodybuilder lifestyle, but if you break it down into math, I’ve added about five and a half, six pounds every year. Long term, that’s why this is a marathon. You have to be patient.

Nick: Right. A lot of times your audience is very young, but bodybuilding is a sport that really favors maturity, when you look at guys who are competitive. I’m always surprised when I see Shawn Rhoden and those guys, they’re a lot older than a peak baseball player. There’s definitely a level of maturity that comes with it. How do you preach that to somebody, though, who’s like, “I enjoy lifting now. I enjoy doing this now.”

Heather: Yeah, that kid that’s just starting out.

Nick: How do you pace them? How do you envision that growth over the period of years?

Jason Poston: Some people are going to get it, some people are not. You do what you can. My goal, I want people to be successful. It’s hard to measure the amount of lives that you’ve changed. If you looked at that in 14 years, I feel like I’ve changed a lot of lives, whether one-on-one, even people that I’ve never met, just random emails or messages. I tend to think young fitness professionals or even just young fitness enthusiasts, that it’s just a hobby to you, realize that people are watching you, so what are you telling them?

I say that because, let’s give a perfect example here, don’t be the guy in the gym that it’s all about you. It’s all about you, you’re not helping people with their form. When people come up and ask questions, you’re like, “I’m in the middle of my workout,” you’ve got a shirt on that says, “Leave me the F alone.” Whatever. I get it. If you’re training for Olympia, that’s fine, but I’ve also seen people who are top five bodybuilders at Olympia, like Dexter Jackson. This guy, training for Olympia, still takes time to talk and take pictures with people at one of the most popular gyms in the nation, at the mecca, Gold’s.

So, you could say, yeah, there’s a time to focus, but there would be nothing to focus on if it wasn’t for the fans. There would be no point. There would be nobody watching. The fans are always first in our small industry.

Nick: Sure. When you’ve been trying to make it as a trainer for a long time, too, you leave a trail of people who you’ve worked with behind. Once you get a little bit bigger, you don’t want to have just people hating you all over the place. Are you still in contact with people you trained 14, 15 years ago?

Jason Poston: I miss them. Some, yeah. Mostly Facebook, but not … Sometimes. These CEOs will call me, I always felt so cool training someone that was like a CEO of a company, because I always wanted to own my own company. Looking back, I did. Maybe I didn’t have 50-75 employees and all this, but I trained those guys and I learned so much from them. It feels great for them to still message me, text me out of the blue and say, “Hey, man. Hope you’re doing well. I’ve been seeing you on social media. Looks like everything’s going great.” These are guys I look up to. These are clients that I really … It was like, alright, their family goals, their business goals. That’s another good thing about fitness is that maybe you’re not on Wall Street pounding the numbers and you’re not a lawyer, you don’t have this traditional business life, but don’t think that those people aren’t watching you and looking up to you, too.

Nick: Right. That’s a good point.

Jason Poston: They still call you, they still just lift you up, because you lifted them up. If you did your job as a trainer, you impacted, even those CEOs. I love it because I remember, he was like, “We had a meeting the other day and I brought up something you said during our workout when I was giving up on the abs.” He was like, “You said something to push me through and you said something about overcoming all obstacles and it’s all a test, look at it that way.” He’s like, “I applied that to my meeting.” I’m like, okay. It all circles around.

Nick: Sure. That was you before, then you started maybe realizing, okay, I could actually be a high-level bodybuilder as well.

Heather: Yeah, when did that transition happen?

Nick: When did you start to mature that way and start to realize, I actually maybe do have the genetics for this.

Jason Poston: I quickly realized that … Well, it wasn’t quickly. I was 29 and I’m 36 now. When I was 29, I was diagnosed with type-1 diabetes. I was sick the whole year.

Nick: It sounds like an adventure. I think I read that story.

Jason Poston: Yeah, it was an adventure. I’m thankful for everything. I’m thankful for the ups and downs because it really gave me perspective. During 2011, I was so sick. I had lost all my weight that I had put on. We just talked about the five, six pounds a year. I lost all that. I was back to high school weight. I was 150 pounds, maybe 145 pounds, very sick, dehydrated, my lips were cracked, I had so many crazy symptoms going on from my blood sugar being so high. I just wasn’t educated on it, didn’t know what it was. I finally got diagnosed. They prescribed me insulin. I was walking down the hallway. I felt amazing within like five minutes. They said, “Go eat some food, because we just gave you insulin. You need to go eat this Sub…” They told me exactly what to eat. I went downstairs, ate, felt like I had energy for the first time in seven months. I couldn’t have done this interview right now. I would’ve been like-

Nick: The clouds kind of parted.

Jason Poston: I couldn’t even talk, because there’s no nutrition. When your blood sugar’s super high, you’re not absorbing any nutrients. I was alive again, so the first thing I saw was these guys that were competing in physique, and I was like, “That used to be me. I used to do fitness model contests.” Before physique, I actually was doing kind of physique, like the fitness model searches. I was trying to get signed and sponsored by a supplement company. I was signed by BSN. I won a BSN fitness model search, and it was great. Hany Rambod was the judge and you won money and then you won a contract with Hany Rambod and BSN, Hany was your coach for a year. Me and Hany always joke about that, because I was so busy with my clients I didn’t really want to be this fitness model 100%.

Nick: You don’t know what sort of earning potential there is in that or anything.

Jason Poston: There wasn’t. There wasn’t any.

Heather: The life of a trainer, you have to be there every single week for your clients, so if you’re getting pulled away, that’s …

Jason Poston: Yeah, if you’re getting pulled away, you wanted to make up for the money you could be making with your clients. I was tight on money. There was no way back then, in 2007 or 2008, there just wasn’t the type of money there is now. That’s why you have so many people wanting to do what me and some of these other guys and girls are doing, because you can have a good living now. Back then, it was like, you had to sacrifice. You could shoot, be a fitness model for a couple years, you could travel to New York, L.A., shoot all the time, chances are you were just lucky if you ever could build a career like a Mike O’Hearn or a Greg Plitt. It was all based on the media. If the media liked you … It wasn’t based on if the fans like you, you do well, or the people like you, the public likes you, you do well. No, no, no. This had to do with if the media liked you. If they liked your look for their magazine, I don’t even think websites were even still predominant back then.

So I love where we’re at now, because this is where you find these diamonds in the rough. This is where you don’t have to necessarily be a top-level bodybuilder or be on TV. You don’t have to be super famous. You could become famous just based on you, your work ethic, what you bring to the people.

Nick: Wait, you were 145 pounds, how did we get …

Jason Poston: I got sidetracked there. Yeah, I was 145, so I immediately gained 15 pounds back in one weekend. I got to, I remember, I was like, “All right, 160, here we go.” 160 then turned into 180. I gained 30 pounds back in 30 days.

Nick: Body’s just soaking it up.

Jason Poston: The skin was just super tight and thin, I was vascular again. That whole time, most people might have given up, but I was still at the gym. I was slapping myself in the face, taking every amount of caffeine just to get to the gym, even though I was withering away. But when I got better, my body just expanded.

Nick: Like in … weeks?

Jason Poston: Yeah, and I ended up being about 5-10 pounds heavier than I was before. I was eating, if you could eat perfect, I was eating perfect. You still have these hopes like, “Oh, maybe I can reverse this. If I eat absolutely raw, organic, and start reading these books, maybe I can do something to regenerate my pancreas to start producing insulin again.” That didn’t happen, but I was going to try.

In the meantime, taking care of my body so well, there were these physique shows. So I went, did my first show. They didn’t have a ton of physique shows in 2011, so there was only one.

Nick: This is like three years after you-

Jason Poston: This is six weeks after.

Nick: Six weeks after? Wow.

Jason Poston: This is six weeks after I was diagnosed, I saw on the schedule there was one show left in the United States for physique and it was Halloween. I went up to Oklahoma, competed, finished top five. Was just happy. You’re just happy to even be walking. I was happy, it was confident again. I had lost a lot. I had lost health, money, relationships while I was sick, and it was all coming back to me. What was coming back was only the stuff I needed. It wasn’t what I wanted, it was what I needed. It was perfect. Sometimes we want things so bad. We’re almost meant to be stripped down of everything because it’s like, you want too much. Here’s what you need. All I needed was just to eat, sleep, and train, and train my clients then.

The judge came up to me after the show and was like, “Listen, I had you winning. These judges still judge like bodybuilding, but you’re the look we want for physique, so keep going.” She’s like, “Don’t get discouraged.” She was giving this pep talk. I was like, “I don’t need a pep talk, I’m just happy to be here.” I was like, “Okay, I’ll take that, and I’ll remember that, that my look is desired.”

The next show, I end up winning in Texas. It was a massive show. That got me to the national level, and then the national … So in nine months, I turned pro, which is pretty fast in our industry. Then within another eight weeks, I competed in my first pro show and I placed top three. Now, looking back, these are all guys that have been here, to Bodybuilding.com. It was Steve Cook, Alex Carneiro, then me, Sadik Hadzovic was at that show, Michael Anderson, which back then, physique, he was a physique legend at the beginning. He just lost his leg, bless his heart. Who else was there? Anton Antipov, Matt Acton … These are all the original physique … This is a packed show, so I placed top three and the confidence just boosted even more.

What was just a hobby and a way to live a new life with a disease, that work ethic, I think, and dedication, just helped me rise to the top.

Heather: We started out talking about diseases in America and this overabundance of food and it’s interesting how you took this diagnosis and rather than let it bring you down and crush you, you used that as motivation to, like you say, eat perfectly and train harder. That’s something that I think a lot of people could really resonate with it. You can take something that’s a disease and actually use that to fuel the fire to get better-

Nick: And to learn skills, essential skills.

Heather: And to learn that food can be medicine, in a way, and it can help heal you, and things like that. That’s good to hear, that you took that and turned it into something so positive.

Jason Poston: Yeah. Had I not done that, I probably wouldn’t be here with you guys. Let’s be honest. If you let things set you back, I always say more than a day. I’ll have a bad hour, I’ll have a few bad hours. I never let anything ruin a day. I don’t let anything ruin a day for me. I’ve been through different things and I just refuse to lose a day. Like they say, “Win the day.” I try to finish every day with a win. That’s the way it was with diabetes. Then it just kept going.

Now it’s like, once you’ve accomplished more than you even thought possible, you’re kind of sitting there, writing down and daydreaming every morning and night, like, what next? That’s the hard part.
This industry’s great, it’s amazing. The hardest part is staying consistent, staying on top, staying known, keeping your ideas relevant that are hot topic. Now with more and more people doing fitness, not to be like, “Oh, this is super competitive,” but it is. That’s behind the scenes, you see all these fitness models and fitness and professionals coming in and out of Bodybuilding.com, and all around the world. It’s a relevant … Your personality’s going to shine so much, but also, at the end of the day, it’s almost a challenge, like who could be the most inspirational? Who can impact the most people?

Nick: We’ve done podcasts with a number of different people who figure out different ways, really different ways of doing that. There are people we’ve talked to who all they do is post pictures on Instagrams. No captions, no nothing. It’s just, “Hey, here’s 10 seconds of me working out,” and they have two million followers, or whatever. Then there are people who are like, “You know what? I share everything,” and that’s their appeal. It’s hard to figure that out. I’ve noticed you’ve been doing a lot more YouTube-sort of vlogging stuff over the last year than you were before.

Jason Poston: That is a goal, yes. It’s a tough goal, man. You have to be comfortable with yourself. You have to be comfortable walking around with a camera everywhere. It’s a challenge for me, but I like that. I always do good with challenges. There’s also finances involved, too. YouTube channel, I primarily want to put it out there just so I can make sure that all my point is out there, all my points I’ve put across the web. Instagram is kind of short to do that. You can do it so much, but Instagram’s for those ADD people. I think the world, that’s the best platform because most of the world is ADD.

Nick: Yeah, you’ll more total eyes there, probably, then anywhere else.

Jason Poston: But your best followers, your most loyal clients, your best friends, your best family are always the people who want to hear more. That’s just the way it goes. If you’re interested in someone, you want to hear more. That’s why my goal is …
I know I’m interesting, I know that I can teach people, I know I can transform a body. I just need to spend more time and do more work with YouTube, because it is the hardest platform to build. I’m committed budget-wise, time-wise. It’s going to be great. The goal is just to get it up there, where I actually feel like I’ve got a good amount of subscribers and all that. We’ll see. I’ll check back with you guys next year. Hopefully-

Nick: That’s where the friendliest commenters are generally on YouTube, too.

Heather: Yeah, I’ve noticed that …

Jason Poston: Is that sarcasm, there?

Nick: That would be sarcasm.

Jason Poston: Yeah, you have to get used to that.

Heather: Nick doesn’t like comments, everybody.

Nick: I think comments should be outlawed, personally.

Heather: I don’t mind them. I think they’re funny.

Nick: I wanted to run something by you. A personal trainer I was recently having a conversation with and he said fighters and all these different people would ask me, “What’s the nutrition secret?,” and he always told them the same thing, which was “Pretend you’re a diabetic. No matter who you are, just pretend you’re a diabetic and you’ll get on the right path.” I thought, that’s a really interesting way to encapsulate it. Somebody who actually is diabetic, what do you think when you hear somebody say, “Try to eat like a diabetic,” and what would that mean for people?

Jason Poston: I agree with that. I’m proud of whoever said that. A lot of people are not knowledgeable about diabetes. I was one of them. Yeah, because you have to be so meticulous. Eat like a healthy diabetic because-

Nick: Not like my grandfather.

Jason Poston: Yeah, mine too. If you’re counting your macros every meal, you’re eating like a diabetic. If you’re looking at your plate of food, wondering how many carbs and sugars in there because you have to dose a medication according to that scale, that ratio … For example, I’m at one unit of insulin for every 10 grams of carbs. So if I’ve got a plate of 50 grams of carbs, that means I’m going to dose five units of insulin. We could get more scientific and more detailed here, but basically food is math to me.

Nick: And sugar and carbs in particular, it sounds like.

Heather: You’re not just mindlessly putting food in your mouth. You’re actually thinking about it each time.

Jason Poston: You have to. You can’t just snack. Life changed whenever I had to start using insulin. Food is just math. You look at a plate of food and you count up the protein and fats as well as the carbs. Diabetes it not just about the carbs and sugars, because protein does have a glucose response. That’s one thing I learned early on is my blood sugar was a little higher and I was like, “What is going on here? Oh, yeah. I’m not dosing my medication for protein as well.” I don’t think it impacts somebody as much as a diabetic, but when you start to understand even fat glucose response, fat assimilation, when it digests seven, eight, nine hours, and my blood sugar starts rising because I had maybe 30, 40 grams of fat in a big-calorie meal, I couldn’t understand why my blood sugar was rising eight hours after the meal. Well, you start researching, you’re like, “Oh, that’s the fat digesting.” You have to dose medication according to that fat assimilation response as well.

Nick: Sounds like it could be a pretty tough learning curve, especially for somebody who didn’t have that background coming in at 28, 29. Was it pretty hard for you to wrap your brain around that?

Jason Poston: Yeah, because I was so carb friendly. Carbs were my girlfriend.

Nick: You were one of those guys who could get away with anything?

Jason Poston: Hug a carb every day. Every meal. Just eat carbs and protein. Post workout, it was like a whole pineapple, because you just … Yeah, nutrition changed. I started to embrace healthier fats, eat less carbs. I did three years on keto, on and off in those three years. Of course, I’d have my cheat meals. It was 50 grams of carbs or less every day. On a cheat day, it was 150 grams of carbs in a day, which is …

Nick: So it’s still not Halloween.

Jason Poston: Definitely not like the 20,000-calorie days you see these bodybuilders doing. There wasn’t even a 5,000-calorie day, like I’m doing now, because I didn’t understand what I could get away with, so I was very conservative with carbs. Now, here we are, seven years as a diabetic, six years maybe, and the medication’s improved, I’m more aware of how to control it, so I feel comfortable eating more carbs now.

Nick: What foods has this turned you onto that maybe you hadn’t discovered before? Just stuff that’s not on your radar. You’re like, “How did I not know about this before?”

Jason Poston: The main foods were just the healthy fats. I used to avoid salmon because I was always trying to eat low fat. I would avoid a lot of fats. It’s probably what kept me from putting on size. The almond spreads, the nut butters …

Nick: Oh, yeah. The good stuff.

Jason Poston: Coconut oil, chia seeds, all sorts of great healthy fat options is kind of what … The biggest change. Less carbs, more healthy fat, and the protein sources … You do learn as you go. I used to probably drink like four shakes a day.

Heather: That’s a trainer diet. That’s all you can get in between clients.

Nick: Pull them out of the freezer, the RTDs.

Heather: No, I’m serious. You’ve got three minutes in between clients and you’ve got to grab whatever’s easy.

Jason Poston: Yeah, exactly. As a bodybuilder, you realize, okay, I need whole food nutrition. Two shakes a day is optimal, but four, you’re not going to get the recovery … It’s just not going to be as good as whole foods. More meals, too. After diabetes, you can’t eat a massive meal because you could go resistant to your insulin if you eat this massive meal, three meals a day. I started doing the five and six meals a day and it works for me. I like it better when I have small meals, multiple times a day. To me, I feel like it helps my body grow. I also feel more sane, because I feel like I’m eating all the time, and I just love it. I love food, so …

Nick: You said that you went keto for quite a while. What made you step away from that? I’ve heard great things about that for people with diabetes in particular, for blood sugar control, but at the same time, it’s a pretty demanding way to live.

Jason Poston: Yeah, it’s a mental game, for sure. You have the first week that’s just so tough, because you’re losing weight, mostly water weight, though. You are going to burn a lot of fat, too. I definitely am an advocate for it. If I didn’t have a goal to put on more size right now, I would probably be doing a low-carb, mix in some keto days. The definition of keto diet, you reach ketosis, right? I would check very rarely to see if I was at ketosis and I always was, but I probably wouldn’t go back to, unless I had to.

Nick: Full ketosis, all the time, right.

Jason Poston: Yeah. It’s not that I don’t support it, it’s just, like you said, it is demanding, it is hard. A week at a time, I think, has its benefits, because you can reach insulin sensitivity in a week. You can really improve your insulin sensitivity, and the next week go to a carb-cycling diet, then the next week go back. For me, I absolutely know the benefits of even living a keto lifestyle. You’re going to live longer, you’re going to be healthier. It’s just that I’m more realistic, too. I did it … I just love carbs.

Nick: I’ve heard from some people that they say, “Yeah, it’s great when you’re on it, but coming back from it is really tough.”

Heather: Coming off of it is rough.

Nick: I’ve heard that from a couple of different people. They say your body gets kind of confused with what to do with the carbs at first and you’re kind of in limbo. Did you find it was pretty easy to slip back?

Jason Poston: Yeah. I was bloated for like a month. I was holding more water in places you don’t want to hold water, because it’s your extracellular … It’s not like you’re going to carb load and then all of it’s just going to go to the muscle and you’re going to have these massive muscle swell. You get kind of bloated in parts you don’t want to, because you’re carb-sensitive. It goes away after about a month, which probably a lot of females are going to hate that. Females aren’t going to want bloated face. You need to wean back into a regular carb-friendly diet. Don’t just jump right into it, like I did.

Nick: Be patient, though. If it’s a month, well, you need that month. It’s really easy for people to say, “I switched three days ago. I feel terrible. Something’s really wrong. I need to go back.” Give it time.

Heather: Yeah, it’s an extreme diet, so it’s going to have extreme coming off of it.

Jason Poston: Exactly. Just like any sensitivity, you can become sensitive to sodium if you don’t have salt in your diet. There’s people, my fiance’s one of them. She would just stay away from all salt. Then, of course, when she did have salt, soy sauce and stuff, it would … She would get super bloated and she would feel like she was holding water. I eat pink Himalayan sea salt daily, almost on every meal. I do add soy sauce when I want to. I don’t get too bloated from salt.

Heather: It’s amazing because your body can adapt to whatever you throw at it. I’m like you. I eat salt on absolutely everything. I have a salt shaker at my desk. I used to be that way, where I’d avoid salt and then get puffy whenever I went out for sushi or whatever, and now just having salt all the time, you don’t get the bloat because your body’s like, “Okay, this is the new normal.”

Jason Poston: Exactly.

Heather: And you can get rid of it.

Nick: When you are low-carb or keto, the salt’s crucial, too.

Heather: Oh, yeah, you have to have salt.

Nick: That’s one of the things that people told us over and over again. You don’t understand, the high salt, that’s the difference between feeling good and feeling awful on the keto diet.

Heather: That’s when I learned the power of salt, was when I tried keto.

Jason Poston: That’s something that they don’t know, and they give up, because, like you said, it is a very taxing, detailed diet/lifestyle. Like I said, I’m going to use keto for more strategic reasons, for dieting, for looking better at shoots, improving my insulin sensitivity for a week, because it can get bad on a higher-carb diet. If you don’t know what you’re doing with keto, you could not like it. I think everyone should try it. Do it right, though. Get a coach, read up on it. I’m sure there’s great articles on Bodybuilding.com.

Heather: We have a couple of articles on keto, I think.

Nick: A couple of big guides, yeah.

Jason Poston: Sure.

Heather: Just one or two maybe

Jason Poston: I’m sure they’re pretty good, I don’t know.

Nick: You work with a lot of clients still, as well, right?

Jason Poston: Yeah.

Nick: Mostly diabetic, or diabetic competitors, or where’s the locus there?

Jason Poston: I’d say like 10% diabetic. It comes in waves. It really depends on how I’m marketing it, how I’m pushing it out there. This year has been tough, traveling so much. Diabetics need more attention, so I haven’t really pushed and been able to work with as many as I did like, say, last year, or four years ago. 10% diabetics, mostly male competitors.
With online training … In the gym, you can kind of hand pick, people will come to train with you based on, “Oh, well, she’s training with you, so I know I can train with you, too.” Women tend to … If trainer is training other women, they feel more comfortable-

Nick: They need a recommendation. Personal reference, right?

Jason Poston: With online training, you’re kind of susceptive to kind of whoever just wants to train with you. All physique dudes want to train with me.

Nick: The check cleared.

Jason Poston: Yeah. Guys that just want to look like me or they want to build more muscle, that’s the typical clientele. If I had it my way, I love working with all people, but I love working with weight loss. I love working with house moms, people who devote their whole life to kids, but yet they have one hour, three, five days a week where they’re devoted to themselves. I respect the women for that. Of course, more diabetics, but online coaching, yeah, you’re going to get what you put out there. If you’re putting a lot of ripped pictures of Olympia, then those are the guys that are going to-

Heather: That’s who’s going to come find you.

Nick: I guess that’s true. That’s the personal trainer still in you. Do you want to just sneak into a gym and just sort of work for free, actually get that face-to-face with the soccer moms still?

Jason Poston: I would love it. I love it. I used to have my power groups and I’d have … They actually made me stop. I was at Lifetime Fitness. I trained one-on-one, but I was like, “Okay, I can make more money, charge my clients less, by doing groups–small group training,” so three to five. Then I trained a whole neighborhood of women that were all in clubs, they played games together, they went on vacations, they swapped each others’ kids out, babysitting and whose day it was to take to school. I love their little fitness/soccer mom culture. It was so cool.

Nick: Sure, it’s community.

Heather: Then they keep each other accountable. That’s the fun part is that you’ve got this little community that are all going to watch each other.

Nick: Yeah, we talk about that a lot. Different people are in here, like yeah, as much as this is a fitness community here, fitness can really be still a pretty isolated thing for people. The more you can create that community and really make it someplace that somebody wants to go and be with other people, that is crucial.

Jason Poston: Yeah, that’s the tough part. That’s what separates a top fitness professional from someone who’s just doing it. They have to like you. They have to like you, they have to want to show up to the session, you want them raving to the rest of the neighborhood about their amazing workout, about how sore they are, yet you gave them positive encouragement the whole time. Yeah, you said would I want to pop up, I would love to pop up in a gym and just ghost train or undercover train. I think that would be cool.

Nick: Heather could probably make that happen today. Maybe we could do a video of that.

Heather: Oh, yeah. I’ve been a trainer for 12 years and I still do early morning sessions before I come here.

Jason Poston: Oh, yeah. Put on the fanny pack, put on some nerdy glasses.

Heather: I don’t know if I could ever leave it.

Nick: Pop your collar in your track pants.

Heather: It would be hard to get away from that face-to-face, one-on-one, like you’re talking about, be able to actually work with people.

Nick: Yeah, but as somebody who has competed at a high level, you also know that that’s a pretty isolated experience, too. That’s a whole different thing going on. Does that still hold appeal to you, moving forward, that competition?

Jason Poston: Yeah, I’ll always be competitive. It’s what drives me. I love … Win or lose. I’m a good loser, too. I just love the whole aspect of giving it all you have to see if your work ethic and your stamina, determination, and everything, whether it’s a physique show, whether it’s just all looks, where the body of work is not really measured, it’s just the looks. Still, there’s so much work you put in, day in, day out. They don’t give the trophy for every rep you put in. They don’t give the trophy for, “Hey, I didn’t miss a workout last year at all. I focused all on my sleep, I improved my sleep pattern. I didn’t miss a meal. While I was traveling around the world, I got in all my water, my supplement stack and everything was absolutely perfect.” No one gives you awards for that. It’s just all on the look. But the bodybuilders know, hey, we may not get the accolades and the trophies for player of the year during the season, but we know the work we’re putting in.
So I’ll compete next year in May, is the goal.

Nick: In physique? Classic physique?

Jason Poston: Classic. This is a whole new chapter for me. I took a year and a half off and I was really just having problems focusing on physique any more. I love it. I still love the division. I see so many young guys accomplishing their dreams, and I’m honored to have been one of the people who helped build that division. Maybe I’ll go back again when I’m older and compete master’s physique, but right now I just wouldn’t feel … I would have regrets. I wouldn’t feel content if I’m 50, 15-20 years from now, sitting in my office and seeing only physique pictures and trophies. I’m so close to that bodybuilding classic physique level that I just want to push and see what happens.

Nick: I’ve heard from a few competitors that committing to classic physique is kind of liberating, too, because they used to have to lose so much weight to fit into physique …

Heather: Yeah, it’s like the best of both worlds.

Nick: … that now it’s like, “Okay, I can finally be a size that feels a little bit more natural to where I’m at.”

Jason Poston: Yeah, some people are going … having, they have a heavier natural build. I don’t have that. I’m very skinny naturally, very much an ectomorph. Like I said earlier, my mom and my parents were both very slender, had abs into their 50s, even though they didn’t eat perfect and work out all the time. I’m going to have a problem putting on the muscle and that’s why this is going to be a lot of work, because while I’m telling all these other guys right now that I’m training and everyone online is that to put on muscle is the hardest part. It’s not the cutting. The cutting is all mental. The diet is all mental. Yeah, there is a strategy with that too, because you don’t want to diet and lose muscle, but right now is just get as big as I possibly can and that’s why I’m eating so much food, focusing on rest, cutting down the traveling now, because the traveling hasn’t allowed me to put on as much muscle as I wanted this year.

Now that I have a May deadline, I’ve just written it all out. Month by month, I want to hit a certain weight. All my programs, all my sets, all my reps, everything is strategized to be ready to be hopefully 210 pounds on stage at my first classic physique show. That’s the max weight.

Whether I hit the max weight or not, that is the goal, is to be as big as possible, as aesthetic as possible, keep small waist, but then the posing, too. You have to focus on the posing more than anything. I want to bring something that no one has seen with posing. I want to bring something for the ladies to watch and something for the men to admire, just true entertainment, just like what people have been wanting in bodybuilding. I want to see the Kai Greenes out there. He doesn’t win, but he’s a fan favorite because his posing is just spectacular.

Nick: Yeah, exactly. If it’s on, you’re going to watch it, for sure.

Jason Poston: Exactly.

Nick: Cool. What are you shooting with us today? You shooting a couple of workouts?

Jason Poston: We got a lot of workouts.

Nick: Chest? Some live stuff.

Heather: They’re closing things down for two days. You guys are shooting a lot.

Jason Poston: Yeah. We’ve been planning this for a while. We’re going to hit, for the site, for the website, we’re going to be doing chest, shoulders, and I believe one other body part. That’s going to be a lot of work in two days. Then also today’s live workout would be on Facebook Live for Bodybuilding.com. I’m going to do my back workout.

Nick Collias: Those will probably be all up on the Bodybuilding.com channel by the time the podcast comes out. Jason Poston, thanks for coming and talking with us, man.

Heather Eastman: Thank you!

Jason Poston: Thank you.


Jason Poston’s Timed Shoulder Shaper

Ready for a shoulder workout that will leave you unable to brush your teeth afterward? Hit the mouthwash ahead of time and get ready to get owned by IFBB pro Jason Poston!



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How To Program Your Biceps Training For Pain-Free Gains

Time to train biceps. What do you do? The old bodybuilding way of doing things says start with heavy work in the 6-10 rep range, then hit the dumbbells for sets of 8-12, and finish with forearm-heavy accessory work like hammer or reverse curls. What could go wrong? Plenty, believe it or not. Too much […]


Time to train biceps. What do you do? The old bodybuilding way of doing things says start with heavy work in the 6-10 rep range, then hit the dumbbells for sets of 8-12, and finish with forearm-heavy accessory work like hammer or reverse curls. What could go wrong?

Plenty, believe it or not. Too much poorly programmed volume, and using the wrong biceps exercises at the wrong times will not only lead to poor arm development, but also pissed off elbows and shoulders. Having your arm workout put you on the shelf—now that’s a tragedy.

Fortunately, there’s a way to hammer your biceps with loads of volume and relative intensity, while keeping your wings healthy and functioning in the process. It all comes down to the order of your biceps exercises.

Structure your biceps work in these three blocks to unlock your growth potential while protecting your elbows and shoulders from aches and pains. Here’s how to structure the best biceps training day of your training career.

Step 1: “Prime” the Deep Stabilizers

Stabilizers? What, are we doing deadlifts? Believe it or not, this approach is just as important for the biceps.

Especially if you’re undertaking an arm-specific training day, a more generalized upper-body warm-up is usually not enough to prepare the shoulders and elbows for the immense amount of volume they’ll have to endure. While using a comprehensive upper-body routine like my six-phase dynamic warm-up sequence is a great first step, you should still strategize the order of the types of biceps exercises to prioritize pain-free arm growth.

Since the goal is to increase tissue temperatures and lubricate both the shoulder and elbow joints with synovial fluid—aka the motor oil of the joint space—I recommend “priming” two of the primary stabilizing muscles of the arms first: the brachioradialis and brachialis.

The brachioradialis muscle is one of the most prominent muscles of the forearm that aids the elbow in flexion (raising) while also stabilizing the shoulder joint. The brachialis is a primary stabilizer of the front side of the shoulder, located underneath the biceps group, and also helps flex the shoulder. Both of these muscles can be targeted simultaneously using neutral-grip or reverse-grip hand positions, in exercises such as hammer curls or reverse curls.

In order to link the brachioradialis with the brachialis optimally, focus on two technique tips:

  1. Focus on hard contractions of the forearm, flexing the elbow first. This is almost unavoidable provided you’re not using way too much weight.
  2. Finish off the top of the range of motion with slight shoulder flexion—not as far as a front raise, but a few inches at least.

Don’t worry about the shoulder “taking over” the movement with this slight raise. It’s still your arms working! But this small addition will go a long way to not only enhancing your mind-muscle connection, but preparing you for the more intense biceps training to come.

Programming: Stick with higher-end hypertrophy rep schemes here, doing a few sets of 1-2 movements between 10-20 reps. Focus on quality of contractions over external loading.

Step 2: Hit Biceps-Focused Movements With a Twist

Your biceps and all the muscles around them are now ready for action. Let’s give them some.

Wait! Put down that barbell and pick up a dumbbell. Here’s why: The biceps aren’t a one-muscle group that works in a single plane of motion. Rather, the biceps are two sister muscles that have a common attachment point across the front side of the elbow joint, but differing attachments up into the shoulder.

In action, this means that training this group with rotation allows this dual-belly muscular region to be targeted more effectively. The tools of choice for this part of the workout are dumbbells, or any tool that can allow the right and the left arms to move independently of one another. The more degrees of freedom that we allow through rotational planes of motion with biceps training, the better the quality of the contraction, and the higher muscular activation you’ll be able to tap into.

Since the biceps have been shown to have the highest rates of activation with a supinated (palms-up) hand position, ensure you rotate into supination with the exercises you choose for this block of the workout. Traditional rotating dumbbell curls, alternating curls, or cross-body curls are all great options here.

Programming: Since muscular and neural activation of the biceps is the focus now, bump up the weight slightly from step one, performing 1-2 movements in classic hypertrophy rep ranges of between 10-15 reps. Using a weight that results in failure in this range is sufficient to allow you to keep the feel of the movement and the contraction, while demanding tension out of the muscle tissues as well.

Step 3: Finish the Biceps From an Isolated Stretch Position

The biggest mistake lifters make in their biceps training is going right into the big movements of the day that start from a stretched position, use heavy loading, and have fixed hand positions. I’m referring to barbell curl variations that place the elbow in extreme extension forcing the biceps to contract hard from a dead stop position.

This doesn’t mean barbell biceps curls, preacher curls, and machine curls are inherently dangerous to the elbow or shoulder joint—they’re not. There is absolutely a place and time to grab a barbell and knock out heavy curls in the 6-10 rep scheme. But you’d better make damn sure that you have prepared your joints, tendons, and soft tissues to bear the stress that you are about to place on this region.

Training the biceps out of a stretch should be the last type of movement you include on an arm or biceps training day. Everything else you’ve done up to this point has helped you earn the right—and cover your ass against training-related injuries—to train the big barbell or EZ-bar movements.

Finishing off an arm day out of the stretch with heavier loading—or at least in slightly lower rep ranges—is a safe and effective way to target muscle and strength gains. It’s also far safer due to the natural pre-fatigue that has set in to the biceps and arms in general before you get to the last 1-2 movements of the day.

Yes, you’ll have to go lighter in this approach than you would if you just waded in and started curling heavy. But remember, pain-free training isn’t always about the load you move, but rather the muscular response and adaptations it creates. Your goal for biceps training—as with every other muscle group—needs to be, “Hammer the muscles while sparing the joints.”

That mindset, in combination with this three-stage sequence of biceps training will lead you to the promised land of arm growth, minus the aches and pains that are too often part of going hard on biceps training.

Programming: Hit 1-2 movements for sets of 6-10 or 8-12, and walk out of the gym feeling every fiber of your biceps, but not your elbow or shoulder.



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1 Month To Big Arms

There are many great duos that have made an impact on us over the years. Peanut butter and jelly, Jordan and Pippen, Mario and Luigi, and for us muscle people, it would have to be that most dynamic of all duos, the biceps and triceps. Take on this arm workout every 4-5 days and see […]


There are many great duos that have made an impact on us over the years. Peanut butter and jelly, Jordan and Pippen, Mario and Luigi, and for us muscle people, it would have to be that most dynamic of all duos, the biceps and triceps.

Take on this arm workout every 4-5 days and see definite results in one month. It won’t be easy to build great arms in such a short period of time, but it will be worth it.

This workout will be better if you have a gym partner—which is good because gains like these shouldn’t be enjoyed alone. Rest 90 seconds between sets.

1 Month to Big Arms Workout

1

Barbell Curl

Pyramid sets

2 sets, 5, 5, 5, 5, 5, 5, 5, 5 reps


2

Dips – Triceps Version

Pyramid sets

2 sets, 5, 5, 5, 5, 5, 5, 5, 5 reps (weighted)


3


4


Technique Tips

Barbell Curl

This is a pyramid set with a fixed rep range, meaning you’ll add weight with each mini set but keep the same number of reps until you reach your max, then you’ll strip weight and follow the same progression and rep scheme back down to your starting point.

Barbell Curl

Grab a barbell and as many 5s or 10s as you can get your hands on. You’ll need about six plates depending on your strength level. Start with one plate on each side of the bar. Perform 5 reps. Have your partner help you quickly add a plate to each side, then do 5 more reps. Add another plate and repeat.

Add weight until you can barely perform 5 reps. At this point you will start stripping them off one at a time, performing 3-5 reps per drop. It should take you around 8 mini sets to finish. If you can do more than 10 mini sets, use bigger plates. Two rounds of this will light up your biceps!

Weighted Dip

You’re going to do the weight and rep progression for this exercise as you did for the biceps. For weighted dips, you might want to use bigger plates—25s or even 45s if you have it in you. Remember, you’re trying to build bigger arms in just four weeks, so this is not the time to take it easy.

Perform 5 triceps dips using only your body weight. Have your partner place a weight on your lap, or if you’re working out solo, keep the plate right next to you so you can easily add it yourself. Immediately perform 5 reps, then pause to add more weight and repeat. Keep going until you reach that top point where you max out at 5 reps.

Have your partner strip off the plates one at a time, doing 5 reps in between each weight drop. If you must train alone, you can also do this with dips on the bars while using chains as the resistance or on a triceps dip machine, where you can quickly and easily adjust the weight.

Cross-Body Hammer Curl

If you’ve never done cross-body hammer curls before, you’re going to have a new favorite biceps-builder. Not only do these hit the brachialis, but you’ll notice a pretty impressive forearm pump, too.

Hold the dumbbells by your side, palms facing your body. Keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up toward your left shoulder as you exhale. When you reach the top of the curl, squeeze that bicep as hard as you can and hold for a second. This will maximize the pump in your biceps and your forearms.

Slowly lower the weight back down to the starting position and pause for a beat before you lift the weight in the opposite arm. Continue alternating between arms, resisting the urge to swing back and forth or use momentum. Don’t forget to squeeze your triceps when you reach the bottom of each rep, so your biceps are fully stretched.

Dumbbell Floor Press

These will not only help you hit those triceps hard, but you’ll find that they can help you in other presses because you’ll train more power locking out your weight.

Lie on the floor holding dumbbells in your hands with your knees bent so your back is flat.

Hold the weights fully extended above you, palms facing, then slowly lower the weights until your upper arm touches the floor. To emphasize the triceps, tuck your elbows in to your sides as you lower the weights. Pause for a beat, then press the weights back up, squeezing those tris at the top so you feel the muscles engage.

Keep your tempo slow. Focus on feeling those triceps burn as you lower the weights on each rep. This is a very safe exercise since you’re on the floor, so choose challenging weights and have your partner spot you for added safety.

Superset: Rope Hammer Curl and Rope Press-down

At this point, your arms should be so thrashed that the amount of weight you use is less important than the movement itself. The rope attachment for these exercises allows you to twist at the wrists so you can maximize the contraction of the biceps and triceps.

Rope Press-Down

Start your first superset with the curls, rotating your palms outward at the top of the curl to emphasize that brachialis. Immediately follow with the rope press-down, pressing out with the thumbs to get a good contraction in the triceps.

On the next superset, reverse it, starting with the press-downs, then following up with the hammer curls. If at any point you must use momentum to move the weight, reduce it. Slow down and make the muscles work on their own. Proper muscle activation is essential to maximizing growth.

Repeat this workout every 4-5 days for a month, and you’re sure to see bigger arms in just a few short weeks!



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The Best Dumbbell Exercises for Your Glutes

My friend, and fellow CrossFitter, Sam, recently went on a work trip that involved a hotel stay. When she arrived, she posted on her Instagram story a sweeping view of the hotel gym she had to work with for the length of her stay. Needless to say, it wasn’t her usual set-up … essentially, her […]


My friend, and fellow CrossFitter, Sam, recently went on a work trip that involved a hotel stay. When she arrived, she posted on her Instagram story a sweeping view of the hotel gym she had to work with for the length of her stay. Needless to say, it wasn’t her usual set-up … essentially, her options were a few pieces of cardio equipment and some dumbbells.

For those of us who are used to the convenience of having a full gym nearby that provides all the fitness (kettle)bells and whistles, this sort of situation can be somewhat disconcerting. But it certainly doesn’t have to be — it’s totally possible to get a great workout with just dumbbells.

With so much awesome fitness equipment out there, we’ve gotten a little away from the basics. Let’s breathe life back into this old faithful fitness friend, shall we?

In my last post, we covered the best dumbbell exercises for your chest. This time, we’re focusing in on your booty.

The Best Dumbbell Exercises for Your Glutes

When it comes to working your glutes with dumbbells, there are some serious advantages. Dumbbells force you to stabilize differently than with a barbell. Because only one arm holds the weight, there tends to be more movement that your body is required to control through the full range of motion, translating to more functional strength.

Through combining dumbbells with single-leg work, you can also create more balance in your body because each side of your body has to be able to work independently. If each of your glutes can perform well solo, they’re better able to perform better in concert with each other.

So, without further delay, here are the best ways to boost your glutes using only dumbbells:

Put them into a workout and you got …

And if you want a visual of what each move looks like, check out this demo video.

What are your favorite dumbbell exercises to strengthen your booty? Share them in the comments. And check out our fave dumbbells here!Alison



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12-Move Upper-Body Workout For Women

The first part of this workout by Sarah Hunsberger is all about lifting with intention. You’ll be doing nine upper-body exercises in the 8-12 rep range, all the while using the mind-muscle connection to help you focus. As you move through each exercise’s range of motion, pay attention to your body to make sure you’re […]


The first part of this workout by Sarah Hunsberger is all about lifting with intention. You’ll be doing nine upper-body exercises in the 8-12 rep range, all the while using the mind-muscle connection to help you focus. As you move through each exercise’s range of motion, pay attention to your body to make sure you’re using the right muscles for each move.

Once you’ve finished shoulders, Hunsberger will take you through a three-part ab workout on the Swiss ball, continuing to use the mind-muscle connection. Add it all up for 12 moves total.

As you go through this workout, follow Hunsberger’s lead and move slowly through each exercise, focus on the target muscles, and get that nice torched feeling from waist to shoulders!

12-Move Upper-Body Workout for Women

Follow Sarah On Social



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