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James Bond Workout
2008-01-07 16:02:00
Look like Daniel Craig in Casino Royale In Casino Royale, Daniel Craig boasts a body that is worthy of Bond status. If you want to sport a rock-hard physique similar to Craig’s, follow the steps in this article and you’ll be there before you can say “Bond.”diet The first thing you must take into consideration is the food you put into your body. There is truth to the saying “you are what you eat,” and Daniel Craig is no exception. He definitely didn’t get into that shape by eating chips, candy and fast food, so you should seek to eliminate those foods from your diet. Whether you need to gain muscle to reach his size or lose fat to achieve his level of leanness, you should be consuming between five and eight meals a day -- no exceptions. If you starve yourself, your metabolism will shut down, which means that if you are smaller, your body won’t grow, and if you are overweight, your body will hold onto fat.What to eat The next time you go to the supermarket, stock up o...
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Essential Leg Training
2008-01-07 15:56:00
Take a look around your gym and note where most of the male population is at. Are they all crowded around the dumbbell area or the upper body machines? Chances are, yes. Most guys predominantly go to the gym to work their "beach" muscles: their arms, chests and abs.While it is definitely important to work these muscles, you also need to remember that your body is composed of other muscle groups as well, and, in order to have a well-balanced workout program, they also need to be included in your workout regime.By including leg-training exercises, you will be sure to indirectly target your gluteus muscles as well, working your entire lower body.the muscles of your lower halfYour lower body is created mostly by the major muscles of your quadriceps and hamstrings. The quadriceps can be further divided into your rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis, while the quadriceps can be divided into your semitendinosus, semimembranosus and biceps femoris.The sm...
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A Winning Workout
2008-01-06 17:35:00
Follow this workout to get big results in no time Strength This workout from Jim Karas, author of The Cardio-Free Diet, will kick your calorie-blasting furnace into overdrive. Do 10 reps using a band with enough resistance to exhaust you by the last one. Rest no more than 30 seconds between moves. After 3 weeks, add a second set. Plank Grab an exercise band or Lex Loop (shown) and fasten it around your ankles. Get into plank position (A). Hold the pose for 15 seconds, then slide your legs as far away from each other as possible (B). Hold for 15 seconds, keeping your back completely flat to challenge your abs. Return to start. Repeat twice. Speed Skater ...
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The Basics of Bulking Up
2008-01-06 16:39:00
Building muscles and muscle mass is one of the toughest tasks you can attempt. Okay, sainthood is probably harder, but not by a lot. Your body is an extremely efficient machine. It retains the amount of muscle mass that is required to comfortably perform your daily routine -- no more and no less. Excess bulk takes a lot of energy to maintain -- up to 50 calories a day per extra pound of muscle mass you add -- and thousands of generations of evolution have taught your body that that's a waste of perfectly good nuts, berries, and animal flesh. So it adds muscle reluctantly, and sheds it willingly when you stop exercising.Unfortunately, evolution couldn't have imagined a society in which high-quality protein is plentiful and people judge each other on the basis of quadricep definition, bicep bulge and pectoral depth.So if you're going to step into the weight room to build a body that flaunts the unnatural abundance of these times, there are only two rules you need to know:Rule #1: L...
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Stretch for strength
2008-01-06 16:36:00
When trying to develop strength and power, most people devote their time to lifting weights, pushing as much as physically possible. Some will also do a little cardio training to improve endurance, interval sprints to develop explosiveness, and steady-state sessions to shed layers of excess body fat.What most people don't do, however, is stretch.Many men think stretching isn't a requirement, since it is less intense and not suited to their goals. What many don't realize, though, is that stretching isn't only a great way to cool down from a workout, but it can actually help make you stronger.benefits of stretching Increase your strength Stretch ing should become a part of your workout because it will indirectly help to increase muscular strength by expanding your range of motion, which will transfer to your weightlifting. When lifting over a greater movement pattern, more muscle fibers are recruited, thus making your muscles stronger.Another way stretching helps is by decreasing y...
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FBI Workout
2008-01-06 16:32:00
Follow this FBI workout for great resultsIt takes a certain type of individual to successfully become an FBI agent. Not only do they need to have strong mental capacities, good reasoning skills, the ability to think and act quickly, and excellent vision and hearing, but they must also be in great physical condition.Any person who wants to apply to become an FBI agent will be put through a rigorous fitness test, and if this testing is not trained for they are unlikely to be successful. Fortunately, as long as a proper training program is sought, the test should not be an obstacle.Here is what you need to know to design your own FBI workout plan.test requirements The test all potential agents will be put through consists of four different components:1- A maximum sit-up test to be performed in a one-minute time period.2- A timed 300-meter sprint.3- A maximum push-up test (performed until fatigue).4- A timed 1.5 mile run.Note that in order to successfully pass the fitness examination, a...
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7 Popular Cardio Myths
2008-01-05 17:43:00
Is cardio the answer for fat loss? There are many different views on what type of cardio is best, as well as how long and how often you need to perform it if you’re trying to lose weight. And what if you’re trying to bulk up? Will cardio undermine your efforts? The number of theories out there is enough to make your head spin. Here are some common myths surrounding this controversial topic.Myth No. 1: Steady-state cardio is the best way to burn fat.The truth: Although you may be able to perform this “easier” type of cardio for a longer period of time, thus burning more calories while you are doing it, it is what happens afterward that is more significant. With high intensity interval training, which is cardio performed at a much more intense level, your body will expend a greater number of calories throughout the day in order to repair itself after the hard workout; this results in a greater number of overall calories burned.Myth No. 2: The more cardio you do, the more you c...
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Easy Ab Exercises
2008-01-05 17:39:00
Easy ab exercisesQuick-fix exercises are generally poor substitutes for hard work, but the following exercises are simple enough to do in the comfort of your own home without sacrificing effectiveness. If you perform these easy ab exercises a few times a week, you will stimulate your abdominal muscles enough to keep your core strong. But beware: You probably won’t see the results you’re hoping for unless you combine these easy ab exercises with a healthy diet and a regular cardiovascular regimen.For all of the following easy ab exercises, make sure to suck in your stomach, which will activate your transversus abdominis, the muscle that should always fire before any other core muscle.Crunches Lie flat on your back on the floor. Take a deep breath, suck in your stomach, keep your eyes focused on the ceiling, and raise your upper body off the ground until it is at a 45-degree angle with the floor. Don’t pull on your neck, as this can lead to forward head posture, neck pain and, i...
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The Right Shoes For Your Training Need
2008-01-05 17:35:00
Choosing the right shoes for your workout needs is essential. If you aren’t wearing proper footwear, you won’t have the right type of support, traction or cushioning and could wind up with severe injuries over time. There are many different options available for a wide variety of activities, so browse around a little before making a purchase.Make sure to buy shoes that are specifically designed for the type of training you engage in most frequently. For example, if you spend most of your time running and little time weightlifting, you should obviously buy a shoe that is built for running. Talking to a salesperson at the store is a good way to find out about your needs and the options that are available to you. In terms of price ranges, you can generally expect salespeople to be honest with you; however, if you sense that they are only pushing the high-end models, you might want to get a second opinion. Also, while stylish shoes look nice, functionality should never be sacrificed...
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Steroids Revealed
2008-01-05 17:32:00
Many men who are heavily involved in fitness and bodybuilding start looking for alternative methods to increase their gains when they reach a plateau. Oftentimes, this means looking into taking steroids, as this is commonly thought to be the fastest way to increase lean muscle mass.Before 1935, there was no evidence that steroids could act as anabolic, muscle-enhancing products. That year, two scientists discovered that giving dogs a steroid injection caused their muscle mass to increase significantly. By the late 1940s, weightlifters had reportedly started experimenting with the drugs to see how they could enhance their progress in the gym.Over the years, anabolic steroids have had many medical uses, including the treatment of chronic wasting experienced by prisoners of war. Currently, anabolic steroids are controlled substances in the United States. That is, they are illegal for the enhancement of athletic performance, but they can be used to treat certain medical conditions, such...
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Couch Potato Workouts
2008-01-05 17:28:00
When watching TV, be sure to use these couch potato workoutsFor many, getting to the gym regularly is simply not an option, but it doesn’t mean that their fitness levels have to plummet. There are plenty of exercises to do right in the comfort of your own home, all while sitting on your couch. It’s the perfect way to stay in shape while watching the big game, spending time with your family or relaxing during a night in. Take some time to do these and you’ll be thankful the next day when you look in the mirror.Squats Since the cushions on the couch provide a great deal of instability, your leg muscles are challenged without having to use weights. The muscles are also going to contract much quicker than if you were on a solid surface, translating to more strength gains. To perform couch squats, simply stand with your feet slightly wider than shoulder-width apart (to make it more challenging, place your legs closer together) and then squat down as low as possible. Hold that posit...
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Mastering the Squat
2008-01-05 17:22:00
Master the squat with these five variationsThe squat is one of the most critical exercises that all guys need to include in their workout program. Not only does the squat work all the major muscles in the lower body, but it also stimulates a large growth hormone release, thus helping your upper body develop as well.It is important to remember that there are several squat variations, and depending on the variation you choose to perform, the results you experience will be slightly different.Furthermore, when you periodically change the type of squat that you do, you will see continual muscular improvements that result from the slightly different stimulus received during each movement.Below are five different squat variations that you should strive to master.1- Power squat The power squat primarily targets your glutes and hamstring muscles, but it also works the lower back slightly. This squat variation is a great alternative for those who are looking for a variation to the more tradi...
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Endurance Training
2008-01-05 17:17:00
Endurance training is a great way to stay healthy and fitEndurance training is a great way to stay healthy and fitWhile building the most muscular body is a lofty goal, it's not exactly what every guy wants to go for. A lot of guys find that endurance training is a little more up their alley. There are a great number of health benefits from endurance training, just as there are from strength training, so it is an excellent form of exercise to train for and -- if you really get involved -- compete in.Just as with strength training, however, there are a number of different principles behind endurance training in terms of what you are trying to achieve and how you should go about getting there.First let's go over some common terms that relate to endurance training:Aerobic training is basically any type of exercise that occurs while the body is continually utilizing oxygen. This will be exercise that is performed at a moderate- to low-intensity level.Anaerobic endurance training refer...
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Body Dysphoria
2008-01-05 14:37:00
Body dysphoria can be a detrimental diseaseWhile it's not uncommon these days to see women who are body-image conscious -- or potentially even take this to the extreme and have an eating disorder -- males are not immune to this issue either.More and more, as the media is broadcasting men sporting muscular bodies, onlookers are feeling pressured to measure up and are taking their training to the next level to achieve the physical perfection they seek.Unfortunately, this can come at a costly price.what is body dysphoria?To start, it's important to clarify the relationship between body dysphoria and body dysmorphic disorder. Body dysphoria is used to describe general feelings of sadness or an uncomfortable mood. It can include feeling great anxiety, irritability or restlessness. The opposite of these feelings would be euphoria, which is characterized by feelings of elation and joy.Body dysmorphic disorder, on the other hand, occurs when you have a preoccupation about some quality in ...
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Your Supplement Purchasing Guide
2008-01-05 14:24:00
As a health-conscious male, you likely look to fitness magazines for information and inspiration. Unfortunately, the pictures in those publications have been digitally manipulated and enhanced, and the men that appear in them usually have massive supplement companies backing them and, therefore, they have their pick as to what to take.You know that supplements aren't cheap. And unless you have loads of cash to spare, you aren't going to take everything you possibly can to create the body of your dreams.The good news is that supplements aren’t absolutely necessary. True, they can help take you that last mile, but for the most part, getting on a good diet program combined with training will get you 95% of the results you want. After that, you only need one or two supplements to finish the job. In short, you can come pretty close to looking your best without breaking the bank.Remember that you still have to put forth the effort in the gym, no matter which supplements you’re takin...
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Building Muscle Mass
2008-01-05 14:18:00
While a common workout goal of many men is to develop a muscular body, leanness plays a large part in the equation. Simply put: If you aren't lean, you won't see muscle definition. Most would rather err on the smaller side and have good muscle definition than work on getting “huge.” This preference leaves men questioning which approach is best: building muscle first and then working on becoming lean, or vice versa. Tips on building muscle massSince building muscle requires a hypercaloric state and losing body fat requires a hypocaloric state, it's unlikely you'll accomplish both processes at once. To see results you’ll need to pick the right type of training cycle.Here are some things to consider when building muscle mass and picking the appropriate training cycle. Consider how much body fat you wantThe first thing you need to think about when determining which training cycle you'll use is how much body fat you are comfortable sporting around. If you don't mind carrying ...
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