• Awesome Blogging Theme!
  • Active Yoga Class

16 Calorie-Blasting Workouts to Do Outside



via Muscle & Fitness https://ift.tt/2L2LIKu
RSS Feed

Share This Post:

IFTTT
read more →

How Carlin Isles Became the Fastest Rugby Player on Earth

How Carlin Isles Became the Fastest Rugby Player on Earth
Dan Mullan - World Rugby / Getty

"I'm scared of being average," says Carlin Isles, though there is little danger of that at the moment, given that he's widely known as the fastest male rugby player on earth. The reason why Isles is motivated by fear—"I let it drive me," he says—dates back to a time long before he blossomed into a budding star on the USA's rugby sevens squad and before he set records on his college track team, and even before he astonished his coaches and teammates with his athleticism and speed on the football field. It goes back all the way to a childhood spent in foster care, to a time when he wasn't sure if he would ever make it out of northeast Ohio without dying or landing in jail.

Isles' adoptive parents took in Carlin and his twin sister when they were nearly 8 years old. And amid that newfound stability, Isles figured out he had a gift: his speed. After he graduated from Ashland University, where he played football and ran track (he set the school's indoor record in the 60 meters and once returned a kickoff 100 yards for a touchdown), Isles held off on finding a nine-to-five job, because he figured he wasn't finished utilizing that gift he'd been given.

Enter rugby.

Isles was looking for a track club to join when he discovered footage of rugby. Intrigued, he spent his last $500 of savings to move to Aspen, CO, and join a club team. Eventually, he signed with the Glasgow Warriors in Scotland and even briefly landed a spot on the practice squad of the Detroit Lions (he ran a 4.22 40-yard dash) before he turned his focus to rugby full-time. The shift required him to up his aerobic capacity so he could handle the constant sprinting inherent to the sport. It also meant he had to become a more patient runner and to figure out how and when to juke defenders on the pitch. "I like to go past 100%," he says. "I like to go fast. Sometimes when I need to make a decision, it's already too late because I'm going a million miles per hour."

[RELATED1]

How do you get to be as fast as Carlin Isles? You probably can't, unless you've got remarkable genetics, but you can work on improving the speed you do have. Isles recommends focusing on two key areas: First, develop an understanding of the mechanics of sprinting. "If you understand body angles and how to produce force to the ground, it would be better for you than just going out and running," he says.

Second: Alternate between days with short sprints and long sprints to train your body to develop both force and endurance. Maybe do some 10-, 20-, and 30-meter sprints one day going all out, and then do some longer sprints, say 60 and 80 meters, at 90% effort, on another day. You'll slowly build strength that way, and, as Isles points out, "when you've got that strength, it's money."

Jewell also recommends overspeed training: For example, running on a treadmill faster than you might be comfortable with, or even sprinting on a slight downhill grade in order to get your muscles firing a little
bit quicker. You can also perform single-leg sprints on a treadmill, though make sure it's a specialized treadmill with a harness that's designed for that kind of workout. (You don't want to wind up literally hitting the wall.)

Isles' Speed Workout

Want to improve your speed, explosiveness, and leg strength? Try this routine, which Isles performs regularly. You can complete it outdoors or indoors.

  • 10-meter sprint: 2-3 reps
  • 20-meter sprint: 2-3 reps
  • 30-meter sprint: 2-3 reps
  • Burpee: 4 sets of 12 reps
  • 40-meter overspeed sprint*: 4 reps
  • Box jump: 4 sets of 8 reps
  • Box stepup**: 4 sets of 8 reps

*If outside, sprint down a hill. If inside, sprint on a treadmill at top speed or, if it's a specialized treadmill with a harness, do single-leg sprints.

**Alternate legs.

Isles' Weekly Regimen

  • Monday: Conditioning/speed work
  • Tuesday: Gym work, rugby training, hand-eye training
  • Wednesday: Rest
  • Thursday: Rugby training
  • Friday: Rugby training, video review
  • Saturday: Conditioning/speed work
  • Sunday: Rest

[RELATED2]

No


via Muscle & Fitness https://ift.tt/2PdjOia
RSS Feed

Share This Post:

IFTTT
read more →

7 of Sylvester Stallone's Most Jacked Instagram Posts



via Muscle & Fitness https://ift.tt/2OKVO56
RSS Feed

Share This Post:

IFTTT
read more →

Do Training Masks Actually Enhance Performance?

Training Mask
Lorado / Getty

Called an elevation training mask, or training mask, it's designed to mimic high-altitude training by restricting the amount of oxygen you can breathe in while exercising. But besides making you sound like Darth Vader, do they boost your cardio and performance?

Not really.

Two 2017 studies published in the International Journal of Exercise Science had subjects train with the mask on for three weeks. Both studies found that there was no significant increase in VO2 max.

"While taking in less air means we are taking in less oxygen, the oxygen level of the air stays the same—it's not lowering the total amount of oxygen in that air, which is what gives high-altitude athletes the hypoxic [low oxygen] training adaptation," explains Michael Bouranis, co-owner of Stoked Athletics in Long Island, NY. "It's the equivalent of putting less gas in your car and then hoping it will increase its miles per gallon. It just doesn't work like that. You're better off building a bigger, better engine—through strength training—and a gas tank that can bring it more fuel through conditioning."

BOTTOM LINE:

Save the masks for Halloween. Most research shows that training masks won't do much except make you breathe hard and make your lungs a little stronger.

[RELATED1]

No


via Muscle & Fitness https://ift.tt/2Bksj8m
RSS Feed

Share This Post:

IFTTT
read more →

The Best Deadlift Variation to Protect Your Back

The Best Deadlift Variation to Protect Your Back
Per Bernal / M+F Magazine

How to Do It

1. Load the sleeve of a barbell into a landmine unit. Stand at the opposite end of the bar and load its sleeve with weight. If you don't have a landmine in your gym, wedge the bar into a corner.

2. Stand with feet shoulder-width apart and bend at the hips, bending your knees as needed until you can grasp the sleeve, fingers interlaced. Your lower back should be flat.

3. Take a deep breath. Twist your feet outward, rooting yourself into the floor, and extend your hips to lift the bar up in front of you.

[RELATED1]

Spare Your Spine

The path the bar follows in a landmine allows you to keep your spine more upright, so you don't put forces on it that can cause injury—as with a classic barbell deadlift.

No


via Muscle & Fitness https://ift.tt/2MTWpAG
RSS Feed

Share This Post:

IFTTT
read more →

Roasted Chicken Breast With Sweet Potato Gratin

Recipe: How To Make Roasted Chicken Breast With Sweet Potato Gratin
Travis Rathbone

Pro Tip: By learning how to roast a whole chicken instead of alwaysdoing individual breasts, you'll end up with an awesome meal for a group or more than one meal for yourself.

No
Directions: 
Preheat oven to 425°F. Put chicken in a large pot, add 12 oz water, and heat until boiling. Put pot in oven for 90 minutes. Remove chicken, then let rest 15 minutes.
Melt butter in a large oven- proof sauté pan, then add a third of the potato slices. Sea- son with salt, add another third, season, and add the last third and season.
Place pan in oven; bake 15 minutes. Remove; use a spatula to flip the gratin in sections. Return to oven for 5 minutes.
Sprinkle Gruyère on top and return to oven for 1 minute.
Place gratin on plates. Remove breasts from chicken, slice, and place on top of gratin. (Reserve rest of chicken for another use.)
Toss kale with vinegar, oil, salt, pepper, and avocado for a side salad.


via Muscle & Fitness https://ift.tt/2MQPXKQ
RSS Feed

Share This Post:

IFTTT
read more →

Avocado Toast With Fried Egg and Gruyere

Recipe: How To Make Avocado Toast With Fried Egg and Gruyere
Travis Rathbone

Pro Tip: Make your eggs in a nonstick skillet over medium-high heat, and use just enough oil to cover the bottom of the pan.

No
Directions: 
Spread bread with butter, then toast.
In a bowl, mash together avocado with olive oil, kosher salt, and lemon juice. Divide avocado mixture between the toast.
Heat oil in a nonstick pan over medium-high heat. Fry eggs, sunny-side up. Season eggs with sea salt and black pepper.
Just before eggs are finished cooking, use a vegetable peeler to shave several slices of Gruyère onto them; allow some of the cheese to melt onto the pan and crisp.
When eggs are cooked and cheese has melted, transfer an egg onto each slice of toast.


via Muscle & Fitness https://ift.tt/2MSbt1V
RSS Feed

Share This Post:

IFTTT
read more →

Get the September 2018 Issue of 'Muscle & Fitness'

Get the September 2018 Issue of 'M&F'
Steve Smith

The September 2018 issue of Muscle & Fitness has all the workout and nutrition tips you need to maintain your summer shred as the calendar flips toward fall. 

Want to start moving big-time weights like cover star and professional Men's Physique competitor Raymont Edmonds? You can start by following the explosive eight-week workout plan concocted by strength and conditioning specialist and professional Strongman Matt Mills. He proves that any commercial gym can be turned into a full-fledged Strongman training ground with the right program in place. 

The September issue also has your NFL fix with a look at how stars like Dak Prescott, Saquon Barkley, Sterling Shepard, and Sam Darnold prepare for gameday, both in the gym and in the kitchen. 

Nagging injuries got you on the sidelines? Learn how to avoid forced time off from the gym with tips on how to beat those annoying muscle cramps and bounce back from shoulder pain. 

All that training would go to waste without the proper fuel to help you power through your workouts. With the keto diet routine featured in this month's issue, you'll learn how to eat fat to burn fat with delicious, muscle-building recipes for every meal. 

And since Muscle & Fitness now incorporates FLEX, you'll find even more workout and diet tips to help you make serious gains in the gym. This month's issue previews September's Mr. Olympia in Las Vegas with a breakdown of the major competitions as well as tips on achieving powerful pecs from six-time Mr. O, Dorian Yates. 

For the latest training methods, no matter where you are on the fitness spectrum, we've got it all right here in Muscle & Fitness and FLEX.

Get the new issue of Muscle & Fitness on newsstands now!

 

No


via Muscle & Fitness https://ift.tt/2wf4CIW
RSS Feed

Share This Post:

IFTTT
read more →

5 Moves to Avoid in Your Leg Workouts



via Muscle & Fitness https://ift.tt/2MnFVoA
RSS Feed

Share This Post:

IFTTT
read more →

‘Rambo 5’: Everything You Need to Know About the Sylvester Stallone Sequel



via Muscle & Fitness https://ift.tt/2MtMTHQ
RSS Feed

Share This Post:

IFTTT
read more →

5 Experts Talk Steroids and Bodybuilding



via Muscle & Fitness https://ift.tt/2nKfLgY
RSS Feed

Share This Post:

IFTTT
read more →

Arnold Schwarzenegger's Muscle-Building Mental Strategy

Arnold Schwarzenegger
Hulton Archive / Stringer

One needs to look no further than Pumping Iron (1976) for evidence of Arnold Schwarzenegger's psychological mastery as he playfully but persistently dogged rival Lou Ferrigno at every turn to gain a mental edge onstage.

[RELATED3]

But that's not the only instance of how the mind can be your most valuable asset when it comes to training. Putting your brain to work on every single rep is a habit that you should actively work toward every time you set foot in the gym.

As Arnold put it: "While you're doing an exercise, if you concentrate and visualize your muscles growing while commanding and demanding them to grow, the results will come much faster. The mental picture you form of what you want to be and what you want to accomplish can greatly aid your progress toward attaining those goals. I focused all of my mental concentration on accomplishing my goal whenever I was at the gym. Every repetition of every set was done with intense concentration. I visualized each exercise, completed each repetition and set as bringing me closer to my goal."

Visualizing the end game is also a huge game changer for those willing to engage in the practice.

[RELATED2]

"When people see me doing concentration curls with my eyes closed, they think I'm focused on doing the exercise," he says. "Actually, I'm really thinking about a mountain of muscle—a giant, unreal biceps, more than 30 inches around. It's a kind of self-hypnosis, a way of making the muscle function beyond its own rational 'thinking.'"

Arnold has also repeatedly stressed the importance of avoiding negative people, never admitting defeat—not even to the weights—and entering each workout with clear vision and purpose.

So in a way, flexing your gray matter is the key to building the mass that you so desperately crave. Additionally, if you want to build a physique like Arnold's, it's important to remember that his was one that was built simply with uncomplicated tactics and uncommon resolve.

Check out nine of Arnold's old-school routines and the methodology behind each one.

No


via Muscle & Fitness https://ift.tt/2KVfYqx
RSS Feed

Share This Post:

IFTTT
read more →

'Smackdown' Recap: Shinsuke Nakamura Attacks Jeff Hardy, Samoa Joe Taunts AJ Styles

'Smackdown' Recap: Shinsuke Nakamura Attacks Jeff Hardy, Samoa Joe Taunts AJ Styles
Courtesy of WWE

On Smackdown this week, the stage was officially set for two of the biggest matches at Summerslam this Sunday: Shinsuke Nakamura vs. Jeff Hardy for the United States Championship, and AJ Styles vs. Samoa Joe for the WWE Championship.

Hardy has a score to settle with United States champion Nakamura, who won the belt at Extreme Rules in six seconds after hitting Hardy with a low blow prior to the match. But this week, he was set to face the technically skilled Shelton Benjamin.

While Benjamin put up a fight, Hardy was able to land his trademark Twist of Fate for the pin. But before he could celebrate, Nakamura ran into the ring.

Nakamura's lowbrow tricks didn't work this time. Hardy was able to counter the assault with another Twist of Fate and a Swanton Bomb, showing that he still has his eyes on the belt. Of course, Randy Orton, who previously tortured Hardy after being fed up with the superstar's popularity, was a spectator to the entire event. Who knows if Orton has any tricks in store at Summerslam.

Meanwhile, Samoa Joe—who is no stranger to using dirty tactics to manipulate his opponents—has constantly questioned AJ Styles' reputation as a "family man." He even claimed that Styles' drive to be the champ has left him as a "failure as a father."

This week on Smackdown, Styles came into the ring to address Joe. He made it clear that while Joe's comments definitely struck a nerve with him, he wasn't going to lose his temper again.

Of course, Joe quickly took the stage to test that theory. Donning a suit, "The Destroyer" surprisingly didn't rush into the ring and attempt a "Coquina Clutch." Instead, he read a note from a concerned former fan who claimed Joe's comments of Styles failing his family were true. That fan, according to Joe, was Styles' wife.

Styles maintained his composure in the ring, but an online exclusive video revealed that Styles had to be restrained by security backstage.

There's no denying that Samoa Joe is an expert at psychological manipulation, but time will tell if it's enough for him to win at Summerslam.

Summerslam will air live from the Barclays Center on August 19, exclusively on the WWE Network.

No


via Muscle & Fitness https://ift.tt/2MyGv25
RSS Feed

Share This Post:

IFTTT
read more →

John Allaire Loses Over 300 Pounds in Incredible Transformation

John Allaire Loses Over 300 Pounds in Incredible Transformation
Image Courtesy of John Thomas Allaire

When 29-year-old John Allaire proposed to his high school sweetheart Caila in 2015, it was one of the happiest moments of his life, but was overshadowed by the reality that their future together couldn't be bright if he continued on his current path. After years of comfort eating and a sedentary lifestyle, his weight had ballooned to 540 pounds and a BMI of 70. He confessed that he had to get weighed at a local fish market because there wasn't a scale at the doctor's office that could handle his size. 

After proposing, he decided his life had to change. He started making small steps toward losing weight, starting by juicing and walking three to four times a week. When they got married in early 2016, he had lost 20 pounds, but he knew it was nowhere near enough. "I remember just looking at myself in the mirror and just thinking I didn't even look human anymore," he told The New York Post about one of his low points. 

Caila was supportive throughout his journey. "She loved me as I was and she was ready to commit to marrying me at 540 pounds, which is mind-blowing, really," he says. When her career in the Navy relocated them to San Diego, he had to leave his job, and instead of finding another one, he decided to approach his health as a full-time job. "There is no way that I can, in good conscience, drag this woman through the difficulties that I am going to go through the rest of my life if I don't lose weight," he said to The Daily Mail. He joined the Camp Transformation Center in August 2016 and got to work. 

In the first week, he lost 12.6 pounds, and that momentum continued until he had lost 297 pounds—a grand total of 317 pounds from his original 540-pound frame. To put that into perspective, he lost the equivalent of an adult male giant panda's weight. He credits the support he received at the Camp, training hard, and kicking his destructive junk food habit with his incredible transformation. 

[RELATED2]

But that immense weight loss came with another caveat. He had approximately 16 to 20 pounds of excess skin to lose, but that could only be done surgically. When his story and his GoFundMe page to help pay for the over $40,000 it would cost for the procedures went viral, he and Caila appeared on The Doctors, where they surprised him by connecting him with surgeons who volunteered to perform the surgery for free. 

[RELATED1]

Now, John lives in Japan where Caila is currently stationed, and he had his first 10-hour surgery in March to remove the skin on his upper body. He will need to have a second surgery for his lower body. For now, he's relishing every aspect of his newfound health. "I was remarking to my wife just the other day, that it's not lost on me how l can bend down to tie my shoelaces without thinking about it—without having to find a place to sit down and finagle my feet high enough to tie them," he told The Daily Mail. "If you told me two years ago that I would be the size I am now and I could fit into a medium shirt, I would tell you you're crazy."

Get inspired, get motivated, and go chase your GOAT.

No


via Muscle & Fitness https://ift.tt/2MrlFS8
RSS Feed

Share This Post:

IFTTT
read more →