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6 Root Vegetables to Eat This Winter

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Train Like AAF Tight End Connor Davis


Train Like AAF Tight End Connor Davis
Courtesy of Carnosyn

After suffering season-ending knee injuries during his freshman and junior years at Stony Brook University, Connor Davis faced an uncertain future. But the 6’8″ tight end kept working and came back stronger than ever. “I had to keep my eye on the things that drive me and just focus on what I could do to get better one day at a time,” he says. It paid off, and Davis was drafted by the Birmingham Iron, part of the new eight-team Alliance of American Football league that kicks off its inaugural season in February. “Every month I’m working to perfect my craft,” Davis says. “I’m just excited to hit the field and show what I can do.”

ADAPT AND IMPROVE

To prep for the pros, Davis works with Test Football Academy in New Jersey, as well as former NFL receiver Qadry Ismail. On training days, he begins each morning with speed and agility drills and functional-movement patterns, using tools like kettlebells, medicine balls, and resistance bands. This nontraditional and innovative training method has been a game changer for Davis. Then in the afternoon, he hits the weight room. “There’s just something about throwing around a ton of weight that really gets me amped,” he says.

SUPP LIKE YOU MEAN IT

Even the best athletes need a little help. That’s why Davis supplements with CarnoSyn beta-alanine to increase muscle, strength, and endurance. “CarnoSyn provides an edge for me,” he says. “It allows me to attack my workouts with a higher intensity on a daily basis and also to maintain that intensity for longer.” Davis adds that CarnoSyn’s impact starts with his training and carries over directly onto the field, providing noticeable results. “CarnoSyn allows me to continuously move and push myself at full speed, which pays huge dividends.”

Davis’ Upper-Body Workout

Whether you’re training for the pros or just want to look better shirtless, this upper-body workout will pack on muscle.

 Exercise Sets  Reps
 BB Bench Press*    5  8/5/5/3/3 
 TRX Rear-Delt Fly    3  8-10
 Landmine Shoulder Press    3  8-10 
 Landmine Row   3  6 
 Incline DB Bench Press    4  6-8 
 Weighted Chinup    4  6-8

*After sets are complete, Davis finishes with a 275-pound AMRAP dropset.

Learn more about CarnoSyn and other CarnoSyn athletes at team.carnosyn.com

 
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Hafþór Björnsson Squats 880 Pounds In Preparation for His First Powerlifting Meet

At 400 pounds, haters may say that Hafþór Björnsson’s 880-pound squat is only double his bodyweight, but 880 pounds is 880 pounds—and it’s damn impressive.

The 2018 World’s Strongest Man winner is not—I repeat, NOT—a powerlifter. His deadlift is strong because it has to be in order to pick up all those heavy objects off of the floor at various strongman shows, but to be a relatively untrained squatter moving that kind of weight is a testament to his raw strength. (Think about it, “Thor” rarely has to squat any deeper than a quarter-squat to pick up a yolk or press a log overhead).

But it’s a good thing he’s practicing, since he’s competing in “Thor’s Powerlifting Challenge” meet on December 15 in Laugardalshöll, Reykjavík, Iceland. We’ll keep you looped in with his progress and results at the meet, but until then, take a look at this impressive squat.

 

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5 Ways to Combat Seasonal Depression in the Winter

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Michael B. Jordan and Sly Stallone Train Together in ‘Creed II’ BTS Video

Creed II hits theaters in less than a week, and it’s safe to say the star-studded cast is just as excited as fans are about the release of the latest Rocky sequel/spinoff. 

Sylvester Stallone reprises his role as Rocky Balboa, and Michael B. Jordan stars as Adonis Creed, Apollo Creed’s son and Balboa’s protégé. Jordan took to Instagram on Thursday to share some behind-the-scenes footage of him and Stallone hitting speed bags to prep for filming, and we can’t wait to see how it translates over to the film’s fight scenes.

 

 

In the caption, Jordan says training alongside Stallone is a childhood dream come true, and it would be tough to find someone who can’t relate. Stallone’s Balboa is an icon, motivating countless athletes with his grit and athleticism. 

Creed II also stars October Muscle & Fitness cover star Florian Munteanu as Ivan Drago’s son Viktor, and November M&F cover star Dolph Lundgren reprises his role as Ivan Drago. Catch Creed II in theaters on November 21 to see them in action. 

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Floyd Mayweather Now Says His Fight With Nasukawa Is Happening


Floyd Mayweather.
Jun Sato / Contributor

There are multiple, ongoing sagas unfolding in the life of Floyd Mayweather pretty much at all times, but now we have a bit more clarity on at least one of them. According to TMZ Sports, the on-again, off-again fight against famed kickboxer Tenshin Nasukawa is (at the moment) back on.

The fight was originally announced last week, and while the whole premise of the 41-year-old boxer squaring off against a 20-year-old kickboxer from Japan confused basically everyone, it still garnered plenty of press, because, well, Mayweather’s involved.

But within hours of the bout becoming official, the boxer suddenly pulled the plug, stating, “First and foremost, I want it to be clear that I, Floyd Mayweather, never agreed to an official bout with Tenshin Nasukawa. In fact (with all due respect) I have never heard of him until this recent trip to Japan.”

Now, Mayweather has done a complete about-face, telling TMZ, “We’re gonna make it happen.” When asked about the rules of the fight, Mayweather responded, “It’s gonna be a little boxing exhibition. No kicking. I’m moving around with the guy for 9 minutes, and of course it’s gonna be the highest paid exhibition ever.”

So the fight (or exhibition, if you will) is happening. For now.

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5 Reasons Your Rear-Delt Raises Suck

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The 3-Round Body-Weight Circuit for Strength and Size


Man Doing Pullup
Edgar Artiga / M+F Magazine

What is it: 

A full-body workout, using only your body weight, that hits all your major muscle groups from head to toe with no rest in between moves or rounds. The goal is to get through it—with pristine form—without stopping.

When to do it: 

Hit this as a stand-alone workout or, if you’re missing a few marbles, after a training session.

Performance tip: 

For the higher-rep moves like side lunges and handstand shoulder touches, break up your sets into smaller sets so you don’t burn out. As you get stronger and your endurance increases, you’ll find that you can eventually do all the moves without taking a breather.

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How to do it: Upper-body Boot Camp

Directions: Perform three rounds with no rest between moves or rounds.

Exercise / Reps 

  • Squat stepup / 15 per side
  • Handstand shoulder touch / 20
  • Pullup / 10
  • Burped box jump / 10
  • Side lunge / 20 per side
  • Decline pushup / 15
  • Hanging leg raise / 10
  • Plank hip dip / 20 per side&

Pro tip for squat stepup: Stand with step at side, using a height that challenges you; squat with one foot on the floor and one on the step.

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New anti-gonorrhea drug called “metal as f–k”

Image of someone opening a condom.

Enlarge / It’s still best to avoid needing antibiotics. (credit: Wyoming Dept. of Health)

In the battle against gonorrhea, antibiotics have been forced into a rapid and devastating retreat. In the early 1990s, three different antibiotics were available as treatments recommended by the CDC. Resistance to one of these options was detected in the late ‘90s; since then, one after another, treatment options bit the dust. Now, resistance to all available treatment is growing.

“We are facing the real danger of multidrug-resistant, nearly untreatable gonorrhea,” wrote Susan Blank and Demetre C. Daskalakis in the New England Journal of Medicine last week. On its own, this is a very serious public health concern; taken together with the sharp uptick in the number of reported cases of gonorrhea in the US, it’s alarming.

A second paper published last week offers some hope: in a small trial, a new antibiotic did well against gonorrhea. The drug, called zoliflodacin, has a different way of attacking bacteria, making it a useful new option against antibiotic-resistant gonorrhea. A much larger clinical trial is now in the cards.

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The Insane Balancing Stunts on This Guy’s Instagram Are Pure Anxiety Fuel

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Two Suspension Trainer Workouts You Can Do in Less Than 30 Minutes

Suspension Trainer Workout

Per Bernal / M+F Magazine

You’ve probably heard it a thousand times: “You don’t need equipment to get a great workout—just use your body weight.” It’s a cliché, but it’s also true. Many a man has built a great physique, not to mention tons of grit and respect, with nothing more than old-school military moves like pushups, pullups, situps, and body-weight squats.

Problem is, these exercises get a little boring after a while. But by adding just one simple piece of equipment to your arsenal—a suspension trainer—you can reap all the benefits of functional body-weight exercises and more. More exercises, that is, and a lot less boredom.

There are a number of different brands of suspension trainers, with TRX being the most recognizable name, but they all pretty much share the same design: long, sturdy straps with handles at either end that you attach to a solid anchor point overhead. And voilà, by having the ability to “suspend” your hands or feet above ground, you have a whole new world of exercises at your disposal: pulling moves like rows and curls that you couldn’t do without the straps; a variety of challenging lower-body exercises to give you a break from 50-rep sets of air squats and walking lunges; and intense core engagement on virtually every movement, since you’re forced to hold a rigid plank position while fighting to maintain stability with freely moving handles.

No home gym should be without a suspension trainer, and you can find one online for under $200. Once you get yours, try the following two workouts (one that takes 30 minutes, another that takes 15 minutes). Both were designed by Zach Even-Esh, who, in addition to being the founder of the Underground Strength Gym and author of the Amazon best-seller The Encyclopedia of Underground Strength & Conditioning, is the head strength and conditioning coach for the Rutgers University wrestling team. So you’re in good (strong) hands.

The 30-Minute Workout

This workout is split into upper- and lower-body trisets. That is, you’ll perform one set of all three upper-body moves, one right after the other. After four sets, you’ll move on to the lower-body triset. “This routine will challenge each area of the body intensely,” notes Even-Esh.

The 15-Minute Workout

This one is a full-body routine that incorporates a triset and a superset to raise intensity while increasing the amount of work you achieve in less time. “The triset and superset are what we call ‘mechanical advantage’ dropsets,” Even-Esh says. “You first perform an exercise in the toughest position, and then you continue changing the body angle to an easier position.” Meanwhile, the mountain climbers will attack the abs and the upper body (isometrically) and raise your heart rate.

The following routines were designed to be done with an adjustable suspension trainer. (Select the brand of your choice: TRX, Lifeline Jungle Gym XT, etc.) Keep in mind that it will likely take some trial and error on your part to determine appropriate strap length and body angles for individual exercises, as well as the best anchor point for the trainer. For optimal results, use an anchor point well above head level—e.g., a pullup bar or another sturdy gym rig.

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What Does RPE Mean and How Can I Use It?


A photo of a person grabbing a barbell.
aywan88

Lifters looking to be wiser about their workouts, while keeping the intensity intact, may want to consider incorporating RPE into their routines.

What’s RPE? It stands for Rate of Perceived Exertion, and in short, it’s a scale system that lifters can use to consciously regulate their intensity without maxing out too quickly.

Here’s how it works: Using three sets of three reps of squats at 250 pounds as an example, you’d perform each set and rate it on a scale of difficulty from 1 to 10, with 1 being the easiest and 10 being the hardest. If you rate the sets at an average of 8 or 9, you’d multiply those numbers by 10 and that essentially means that it took 80 or 90 percent of your perceived exertion to do the exercise. So, 8 or 9 would be your RPE.

The next time you hit the gym, try adding five or 10 pounds to those sets. When your RPE hits the 9.5 to 10 range on the first of three sets and you find yourself struggling over the final two, your RPE is probably too high and you need to lower the weight. So, sticking to an RPE of 8 or 9 is probably your best bet.

Essentially, RPE is a way to self-monitor the intensity of your workout. This allows you to push yourself and get the most out of your training session, but you’ll do so in an efficient manner. That’s in comparison to reps to failure, which could have you maxing out that first set with little production to show over the duration of your gym time.

“RPE keeps you away from that fatigue point,” says Brandon Smitley, who has been competitively powerlifting for seven years and training clients for more than a decade. “It lets the client work hard, but also keeps them safe because it’s not a max every time they come do a training session. The No. 1 thing it teaches you is how to listen to your body.”

While Smitley is an advocate of RPE for all lifters, Pat Davidson, a Ph.D and strength coach based out of New York City, can see the value in it for hardcore, experienced powerlifters from the standpoint of keeping their joints fresh. Otherwise, he calls RPE “completely useless” for beginning lifters, reasoning, “most new people lifting weights have no idea what it is to work at their maximum level” and would therefore be inaccurate with the gauging system. That said, if he had to lean toward incorporating RPE or not, Davidson would go with the latter.

“I don’t think it’s really necessary because I don’t think that we’ve really gotten any better at lifting weights or growing muscle in the last decade, the last two decades quite honestly,” Davidson said. “I don’t know if we really have all that much evidence that RPE is better or worse than anything that came before it.”

Those interested in incorporating RPE can use an activity scale, like this one, to get started.

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Dwayne Johnson Brings Back The Rock for the ‘Fighting With My Family’ Trailer


Dwayne Johnson Brings Back The Rock for the ‘Fighting With My Family’ Trailer
Gilbert Carrasquillo/WireImage, Chris Ryan/Corbis via Getty Images

“Do you smell what ‘The Rock’ is cooking?” Dwayne Johnson is back in his classic ‘Rock’ persona for the new movie Fighting With My Family. The feature film tells the story of WWE wrestler Paige, and in the first trailer, Johnson brings back a few of his classic lines while playing himself in the film.

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The film follows the story of WWE wrestler Paige (Florence Pugh), who comes from a family of professional wrestlers and eventually became the youngest Divas Championship winner in the history of the title. Like the 2012 documentary Fighting With My Family, the movie tells Paige’s story as she trains to become a professional wrestler and the drama that arises when she’s split from the wrestling duo she has with her brother Zak.

Directed by Stephen Merchant (The Office, Logan), the film stars Nick Frost (Hot Fuzz) as Paige’s father, Lena Headey (Game of Thrones) as Paige’s mother, Jack Lowden (Dunkirk) as Paige’s brother, Vince Vaughn (Wedding Crashers) as one of Paige’s coaches and trainers, and Dwayne “The Rock” Johnson as himself.

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Here’s a look at the trailer:

Paige has become one of the most successful female wrestlers in the WWE after making her debut on the main roster back in 2014. Paige has won the WWE Divas Championship two times, and has also won the NXT Women’s Championship.

Fighting With My Family will be released on February 14, 2019.

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John Cena Leads His Own Boy Band in Hilarious New Vodka Commercial


John Cena
Courtesy of SKYY Vodka

WWE superstar, actor, boy band heartthrob? It seems John Cena has added another line to his resume with a pair of new commercials for SKYY vodka’s “Proudly American” campaign. In the first of the two, he stars alongside two clones of himself in a very Backstreet Boys-esque music video, and if you had strong opinions about his haircut earlier this fall, you’re going to really explode over his look in this video.

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The second commercial is a little more tame, and the thirty-second spot features Cena hanging out at a bar, getting fitted for a sharp new custom suit, and even running a marathon in a tutu (and sipping on a SKYY vodka martini, of course). It’s all aimed at celebrating America’s diversity and the people who make it great. Check it out below:

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Much like his WWE counterpart The Rock, Cena has been branching out in recent years into acting and other work outside of the ring, so these on camera appearances are likely to become more frequent. But even with a demanding production schedule, he still finds time to get ripped and throw down, and he shows no intention of leaving wrestling for good. He recently debuted “The Sixth Move of Doom,” called the Lightning Fist, before a packed house at WWE Live in Shanghai.

Rest assured, he’s not a guy you’d want to pick a fight with.

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5 Unique Exercises to Sculpt Cannonball Shoulders

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The 10 Best WWE Survivor Series Teams of All Time

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Stars Remember Stan Lee With Touching Social Media Tributes

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Man Loses 15 Pounds Despite Only Eating McDonald’s for One Month


Man Loses Weight Despite Only Eating McDonald’s For One Month
SOPA Images / Contributor / Getty

Ryan Williams has always enjoyed physical fitness, but the 29-year-old postman from the United Kingdom wanted to put his body through a much different kind of test.

After seeing advertisements for the 50th anniversary of the McDonald’s Big Mac, and remembering the 2004 Morgan Spurlock documentary Supersize Me, Williams got an idea. He had always thought the documentary—where Spurlock ate only McDonald’s for a month and gained 24 pounds in the process—was being unfair towards the fast food giant. He wanted to prove weight loss was less about what you were eating and more about calories consumed vs. calories burned. He decided he would only eat McDonald’s for the entire month of October, documenting the entire process on his YouTube channel.

Williams’s goals going into the challenge were to:

  1. See if he could maintain a fit and active lifestyle while only eating McDonald’s
  2. See if he could actually lose weight and get in better shape on this McDonald’s-only diet

Williams explained this is the anti-Supersize Me challenge. His plan was to consistently work out while consuming only McDonald’s, in contrast to Spurlock’s documentary where he didn’t actively try and work off the calories consumed. This meant going to the gym for an hour every weekday morning. Instead of solely consuming Big Macs, he often opted or the fruit and salad options from the McDonald’s menu.

At the end of the month, Williams weighed 16 pounds lighter and reduced his body fat percentage by two points.

He began the month consuming 2,500 calories a day, the recommended amount for an adult male. During the second week, he dropped this number to 2,300 calories. By the end of the month, he reduced his caloric intake again and began consuming his meals in one large sitting and fasting throughout the rest of the day.

On different days, Williams would challenge himself to only eat certain foods for his one big meal, such as consuming his daily calorie intake exclusively in McFlurries or Big Macs. At 508 calories per Big Mac, Williams could consume five and only be 40 calories over his daily limit.

For Williams, this challenge was a way for him to get back into shape. He had been more active in his younger years, but fitness had recently fallen by the wayside. Williams told the Daily Mail he was eating around 5,000 calories a day at one point, so he thought this would be a great challenge to get him back in the gym. While he doesn’t recommend everyone try this challenge, he wanted to raise awareness that it’s not necessarily the type of food you are eating that is hindering your weight loss—it’s the amount of calories.

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6 Muscle-Building Tailgate Recipes to Make This Season

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7 Ways Too Much Porn Can Affect Your Sex Life

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