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Best Pre-Workout Foods

These snacks will help to prepare your body for a strenuous workout

Want to get the most out of your workout? Then eat the right foods beforehand.
Although you may be tempted to skip the calories, the food you eat before you exercise will fuel your workout and maximize your efforts and results. “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste,” says Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association and founder of Eating Free. “If you fuel correctly you’ll workout harder.” Eating before a workout also prevents low blood sugar, which leads to light-headedness and fatigue. That said, you don’t want to eat the wrong thing before you head out for a run.
Here are the best foods you can eat within an hour before your workout:
Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport. Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.” 
Oats Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, Burke points out. (But they’re not so full of fiber that they’ll cause gas.) This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.
Wholegrain bread A slice of wholegrain bread is a good source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein.” If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. “Top it with a couple slices of turkey,” suggests Villacorta. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.”
Fruit smoothies Fruit smoothies are high in carbohydrates and high-quality protein. Better yet: “They’re easy to consume and are rapidly digested,” says Burke. Try blending 1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice. “People tend to skip fruit and other foods that are high in carbs,” says Villacorta, “but protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.”
What to avoid If you're going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re mid-workout. Also, don’t overeat before you workout. These are all snack—not meal—suggestions. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

Best 6 Tips For Bigger Arms

Think building big arms is all about choosing the right exercises? Think again. Here are 6 keys to adding an extra inch to your bi’s.

1) Get the order right

Perform the best mass-building movement early in your workout when fatigue levels are low, those with which you can push around the most weight and generate just enough momentum to get you over a sticking point.

2) Load up the volume

Not doing enough heavy sets won’t provide the muscle-building stimulus you need, let alone trigger the hormonal bath that’s conducive to building bigger arms. Though you can certainly overdo it — as many beginners mistakenly do — aim for at least 8–10 working sets on biceps day.

3) Work in a rep range that actually builds muscle

You may not be acquainted with the scientific research in the field of exercise science, but you should know that not all sets are created equally, at least when it comes to building muscle. A tough set of eight reps may be just as hard as doing a tough set of 20, but you’d have to use a much lighter weight on the set of 20, and that weight won’t be sufficient to maximally build muscle. You want to reach muscle failure between 8–12 reps.

4) Bump up the intensity

Reaching the point of muscle failure is critical in the growth equation as opposed to simply ending the set when discomfort sets in. While you don’t want to take every set past muscle failure, strategically taking 1–2 sets of every exercise beyond failure can speed growth if you can withstand the intense pain that comes with this type of training. With each of the biceps exercises listed we recommend a strategy for working past failure, although there are certainly plenty of others to choose from that range from forced reps to negatives, drop sets and partials.

5) Get out of your comfort zone

While a workout may at first seem like it really works, after a while your body grows accustomed to it and any changes in muscle strength and growth begin to slow down. Rather than doing the same workout again, it’s time to introduce some changes into your routine. Here, we recommend several alternatives to each move to reduce your chance of hitting a training plateau and ensuring those gains continue.

6) Finally, don’t expect results overnight

Good bodybuilders have been training hard for many years; guys with pretty good physiques probably a year or two. Be in it for the long haul; consistency matters and skipped workouts add up. If you really want big arms you’re going to have to pay the price. We all have to pay it.

You need to realize that the road to bigger biceps consists of a lot more than just a list of exercises, and maximizing all those factors puts you on the fast track to growth. Stay hungry to learn more and try new ideas and you’ll quickly separate yourself from the dozens of others in your gym who may be training hard, but not making near the progress that you are.

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6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

A lean, deeply-chiseled set of abs is — without fail — right at the top of every M&F reader's wish list. Quite often, the promise of a killer midsection is the only mental motivation they need to push through a tough workout or to chew through another high-protein, low-flavor meal. Yet in a recent poll conducted right here at, an astonishing 46% of you said that abs and obliques are the muscles you tend to slack off on the most.
While diet is certainly the main factor in getting that shredded look in the middle, training your abs with regularity is also important. Regular abs training not only helps you achieve that M&F cover model look, but it boosts your overall core strength, making you stronger on all the lifts that burn the most fat such as the squat, bench and deadlift.
Here are 6 tips to help you conquer your abs neglect.

1. Train abs, calves and forearms together

The big-boy lifts — the ones that build the most muscle — are quite understandably the priority for most guys at the gym. The problem is, once you're finished squatting, leg pressing and benching yourself to complete exhaustion, you probably don't want to dive into an abs session. To remedy this, M&F Fitness Director Jimmy Pena, MS, CSCS recommends scheduling one session a week for abs, calves and forearms. "Training all of these bodyparts together in one session ensures that you're attacking them with the utmost intensity," he says. "No need to worry about being too tired to get to them at the end of your workout."

2. Do your abs at home

The good thing about abs is that they can be trained anywhere. "If you find spend some time at night watching television, promise yourself to do abs during all commercial breaks," says M&F Senior Science Editor Jim Stoppani, PhD. Cycle between reverse crunches, oblique crunches and regular crunches for sets of 12-20 reps. You can also do this at the office. Every hour drop to the floor and cycle through these three exercises. (Note: This works best if you have an office with a door, or if you're not concerned about your coworkers thinking of you as a body-obsessed lunatic.)

3. Do your abs in traffic

Yeah, you read that right. In traffic. But how? "Do static ab contractions while driving," says Stoppani. "Simply flex your abs and hard as possible while crunching down and exhaling. Hold for a count of five, then relax and repeat until you get to where you're going." You can also work your deep transverse abdominis — the muscles that keep you from having the dreaded beer gut — by pulling your belly button in toward your spine, and holding for a count of 10. Repeat this up to 10 times.

4. Do staggered sets 

In between sets, instead of resting with your glutes on the bench, rest that muscle group while doing an ab exercise between sets. "But only use this method if working a smaller bodypart," cautions Pena. "Doing abs in the middle of a heavy workout — between sets of squats, for example — can weaken your core and put you at risk of injury."

5. Learn to multitask

Instead of walking out on a good abs workout, learn how to multitask. In addition to all of the techniques listed here, you can also try six more strategies that we outline in "Multitask for More Muscle" in the September issue of M&F, on sale August 4. In particular, you'll want to read up on the tri-sets method, which presents an equally challenging spin on the abs/calves/forearms workout listed above, and the cardio/abs HIIT (high-intensity interval training) routine, which is guaranteed to work in no time flat.

6. Rethink abs training

Instead of merely focusing on the aesthetic reward at the end of the tunnel, give more thought to how abs training contributes to your overall body composition. "Having a strong set of abdominals absolutely makes you stronger on all of your bigger lifts like squats, deads, benches, and overhead presses," says Pena. "And those are really the lifts that cause lasting, dramatic changes in your body because they work the most muscle. If you're skipping abs workouts, then you're not just shortchanging your abs — you're reducing your overall potential for a better look."

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How To Get Ripped

”Losing weight is of no use if you aren't losing fat weight.”

For most guys in the gym, figuring out how to get ripped is a priority. Some just want to be "big," but they make up a very small group of the population. Most men want more: They want to not only be big, but also be lean enough that all of their muscle definition is visible. After all, for most of you, part of the reason for going to the gym is to help you look better. Learning how to get ripped will certainly accomplish that.

But what does it take to get ripped? A proper diet? A specific exercise program? Or is there a supplement that holds the key to making the biggest difference? It takes time to get ripped. Unfortunately, it isn’t an overnight phenomenon and it will take a considerable amount of hard work, but if you approach this work smartly it’ll take far less time to get ripped than if you don't.

Those who don't train with productive methods end up spending more time in the gym, but they see less drastic results. Be sure you keep the following in mind when you want to get ripped so you don’t become a part of that particular group of individuals.


Potentially, the single most important factor in your quest to get ripped will be your diet. Getting lean is about 70% dietary effort, 20% proper workout programming technique, 5% psychological (because, let’s face it, temptation is around every corner), and 5% sheer determination.

That said, don’t fall into the trap of thinking there is one single diet that is going to get you results. There are a number of very good diet setups out there that you can most definitely follow to achieve your goals.

Be certain that you are consuming fewer calories than you need to maintain your weight. Fat loss is really just a simple mathematical equation; it considers the compounding factors of where calories come from, times when your meals are being eaten, and so on. These are all personal preferences that help to determine whether or not you're able to stick with the diet in question.

If you don’t stick with the diet you aren’t losing fat, are you? So, whatever diet is going to be most comfortable for you, while still allowing you to eat hypo-calorically, is the one you should be following to get ripped.

The one exception would be protein intake, as you should be consuming a minimum of one gram per pound of body mass in order to prevent muscle loss. Losing weight is of no use if you aren’t losing  fat weight. That’s the critical factor that will determine whether you end up looking like a smaller version of your current self at the end of the diet or a version that is leaner and appears more muscular.

Rather than giving you specific foods to eat, shoot for a calorie intake of between 10 and 12 multiplied by your body weight. This is a fairly good approximation of the calories you should be consuming for weight loss, along with one gram of protein per pound of body weight.

After that, aim for 15% of those remaining calories for fat (or higher, whatever your preference) and fill in the rest with carbs.

It should be clear, if you’ve ever tried dieting before, that certain foods will help satisfy your appetite better and keep your blood sugar levels under control (thus, preventing rebound hunger), so the more you can incorporate these types of foods the better the chances you’ll have when you try to get ripped.

Remember to take in some protein and carbohydrates around your workout period, for both muscle glycogen replenishment and to help give you the energy you need to get through the workouts in the first place.

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Bodybuilding Motivation - No Time To Waste HD

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Ronnie Coleman : Pro Bodybuilding Profile

Name: Ronnie Coleman
Location: Texas
Born: May 13, 1964
Birthplace: Monroe, Louisiana
Off-Season Weight: 315 Lbs
Competition Weight: 300 Lbs.
Arms: 22"
Pro Qualifying Event: 1991 World Amateur Championships

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Competitive Record ///

  • 2006 Mr. Olympia - 2nd
  • 2005 Mr. Olympia - 1st
  • 2004 Mr. Olympia - 1st
  • 2003 Mr. Olympia - 1st
  • 2002 Grand Prix Holland - 1st
  • 2002 Mr. Olympia - 1st
  • 2001 New Zealand Grand Prix -- 1st
  • 2001 Mr. Olympia -- 1st
  • 2001 Arnold Classic -- 1st
  • 2000 Grand Prix England - 1st
  • 2000 IFBB Mr. Olympia -- 1st
  • 1999 IFBB Grand Prix England -- 1st
  • 1999 IFBB Joe Weiders Pro World -- 1st
  • 1999 IFBB Mr. Olympia -- 1st
  • 1998 IFBB Mr. Olympia -- 1st
  • 1997 IFBB Arnold Classic -- 4th
  • 1997 IFBB Grand Prix Czech Republic -- 4th
  • 1997 IFBB Grand Prix England -- 5th
  • 1997 IFBB Grand Prix Finland -- 3rd
  • 1997 IFBB Grand Prix Germany -- 5th
  • 1997 IFBB Grand Prix Hungary -- 6th
  • 1997 IFBB Grand Prix Russia -- 1st
  • 1997 IFBB Grand Prix Spain --7th
  • 1997 IFBB Ironman Pro Invitational -- 3rd
  • 1997 IFBB Mr. Olympia -- 9th
  • 1997 IFBB San Jose Pro Invitational -- 6th
  • 1996 IFBB Grand Prix England -- 5th
  • 1996 IFBB Grand Prix Germany -- 5th
  • 1996 IFBB Grand Prix Spain -- 5th
  • 1996 IFBB Night of Champions -- 2nd
  • 1996 IFBB Mr. Olympia -- 6th
  • 1995 IFBB Grand Prix France -- 4th
  • 1995 IFBB Grand Prix Russia -- 6th
  • 1995 IFBB Grand Prix Ukraine -- 3rd
  • 1995 IFBB Night of Champions -- 3rd
  • 1995 IFBB Mr. Olympia -- 11th
  • 1994 IFBB Mr. Olympia -- 15th
  • 1993 IFBB Chicago Pro Invitational -- 6th
  • 1993 IFBB Grand Prix France -- 4th
  • 1993 IFBB Grand Prix Germany -- 6th
  • 1993 IFBB Niagara Falls Pro Invitational -- 6th
  • 1991 NPC Nationals -- 4th Heavyweight
  • 1991 IFBB World Amateur Championships -- 1st Heavyweight
  • 1990 NPC Nationals -- 3rd Heavyweight
  • 1990 Mr. Texas -- 1st Heavyweight & Overall

Ronnie Coleman ///

Ronnie was born Ronald Dean Coleman on May 13, 1964 in Monroe, Louisiana. His height is 5 feet 11 inches, and he currently lives in Arlington, Texas. He graduated from Grambling State College in Louisiana, with a degree in accounting. He lives in Arlington, Texas and works as a police officer. He has been a police officer since 1989.
He was introduced into competition bodybuilding by Brian Dobson, the owner of Arlington's Metro Flex Gym. His first bodybuilding contest was in April 1990, at the Mr. Texas. He won first heavyweight and overall. His contest weight is around 229 pounds, while his offseason weight hovers around 250. He met his girlfriend Vickie Gates, an IFBB pro bodybuilder, in 1992 at a GNC store.

Best Motivational Video EVER !

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Six pack abs: home workout routine without any equipment

A washboard stomach is on top of every fitness fanatic’s wish list. You don’t really need to subscribe and pay to “unlock” the secrets of building six pack abs. A good diet, plenty of cardio and this home workout plan is all you need to build your six pack abs.

Six pack abs come in different shapes and sizes. Some people have a six pack, others – only a four pack. Although rare, selected few even have an eight pack. Regardless of their shape and size, six pack abs are down to genes, working out and diet.

Six pack abs: home ab curcuit

Six pack abs home circuit: How to do it?

Do 3 sets per session, 2-4 times a week. Rest for 2mins between sets but don’t rest between each exercise. If you find that difficult, allow yourself enough rest between sets.
For maximum results, you must focus on the area that you are working out and on your breathing. Execute the exercises in a controlled manner and exhale as you contract your abs.
You must complete all exercises in the circuit back to back.

Six pack abs home circuit: Which muscles does it target?

The exercises included in the circuit target most abdominal and core muscles in your body.
The crunches and leg raises target your upper and lower abdominals.
The side crunches and Russian twists target your obliques (or “love handles” if you prefer).
The plank targets your transverse abdominis. This is the deepest layer of your abdominal muscle. It wraps around your torso (back to front and from ribs to pelvis).

Six pack abs home circuit: What to expect?

Tom’s home ab circuit is designed to strengthen and develop your core muscles, and to sculpt your abdominal area.
If you are after a lean six pack look, you need to combine the circuit training with a fat-loss diet and cardio training.

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How to Workout Chest Muscles Without Weights

For men who work out, the chest muscles are a group that should never be neglected. A muscular bodywithout a matching muscular chest will look uneven and out of place. For women who work out, chest muscles are still important because strong chest muscles will aid in performing everyday tasks and chores. Most muscles groups--such as the thighs, calves, arms, and abs--have numerous exercises that can be performed without the need for weight, but many people think that working out the chest requires a trip to the gym. Learning how to work out chest muscles without weights is easy and simply a matter of knowledge. 


1.   Perform knee pushups. Kneel down on the floor on both knees and place your hands on the ground in front of you. Walk your hands forward until you feel the weight of your upper body on your arms. Straighten your back so that your knees and your shoulders create a straight, rigid line and bend your knees so your feet are in the air. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.

2. Perform basic pushups. Get into the position used for knee pushups, but instead, straighten out your knees. Instead of resting your knees on the floor, use your feet as the contact point with the ground. Straighten your back so that your feet and your shoulders create a straight, rigid line. Each hand should be on the floor directly under their respective shoulders. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.

Intermediate Chest Workouts

1. Perform elevated pushups. Find a sturdy chair that won't slide across the ground and is able to hold your weight. Place the chair up against the wall for extra stability. Get into a pushup position but place your feet on the chair rather than on the ground. Straighten your back so that your feet and your shoulders create a horizontal line parallel with the floor. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.

2. Perform reptile pushups. In a standard pushup position, raise your right knee up until it touches your right elbow. In this position, bend your arms to a 90 degree angle and then straighten them out again. Straighten out your right leg back to normal position. Repeat the same motion with your left leg. By lifting a leg before performing a pushup, you shift more weight onto each arm in each repetition, which helps to build chest muscle quicker. A repetition counts as 2 pushups, 1 on each side.

 3. Perform dips. Find 2 chairs of the same type and make sure that they are extremely stable and sturdy. Position them so they are back-to-back, then separate them until they are shoulder-width apart. Put 1 hand on each chair, hold yourself straight up, then bend your knees so that your feet aren't touching the floor. Lower yourself until your arms are at a 90 degree angle, then raise yourself up until your arms are straight again. This counts as 1 repetition.

Dips are a great way to work out the inner chest muscles, which are often under-exercised with pushups.  

Advanced Chest Workouts

1. Perform backpack pushups. When normal pushups and pushup variations begin to grow too easy, your body will stop benefiting from the exercises. You will need to increase the weight and stress of the pushups, and one great way to do that is to wear a backpack. Perform any of the above pushup variations while wearing a backpack. Feel free to change the amount of weight inside the backpack to suit your needs.

1. Perform backpack dips. When normal dips become too easy, they'll stop building chest muscles and start building chest endurance. In order to continue building muscle, you will need to increase the weight and stress of the dips. Wearing a backpack is a simple and easy way to do that, and you'll be able to easily add or subtract weight from inside the backpack to suit your needs.

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    Skinny Guys Tips To Gain Muscle

    Are you afraid to challenge yourself and reach toward your ultimate goal - massive muscles? After reading this article, you should be ready to take the first steps in the journey from the skinniest dude in your gym to the biggest!

    The Steps To Hugeness

    Step 1: Overcome The Anxiety Of Being Skinny

    You are afraid to challenge yourself because what is challenging to you may be most guys' starting weight. The old adage is true and applies here. We all have to start somewhere. You need to get over this fear and just go for it. It can be tough, but the sooner you get over that nervousness, the sooner you will start succeeding.

    Step 2: Challenge Yourself Each Time You Work Out

    Although the weights that challenge you may be warming up to others, you have to just go for it each time you train. I know how you feel. When I started, my max on the bench press was 95 pounds. Mr. Big was warming up with 135. That was my first motivation.
    My first major goal was to get to where I used 135 on the bench. Once I reached that goal, my motivation increased tenfold. Find something like this or anything that motivates you and tell yourself it WILL happen. You will be amazed how you feel and how much progress you make once you hit your first target.

    Step 3: Eat Big, But Clean

    This is a must, plain and simple. You have to take in lots of food, but that doesn't mean you can eat whatever you want. You don't want to be the biggest and fattest guy.
    Egg whiteswhey proteinchickentunaveggiesturkey. I could go on and on, but I think you get the idea. I recommend 1.5 grams of protein per pound of body weight, 2.5 grams of carbs per pound of body weight, and healthy fats (fish oilflax seeds).

    Step 4: Water, Water, Water

    Learn to love it and drink a lot of it. It makes up as much as 70% of your muscle. Doesn't it make sense that if you want bigger and stronger muscles, you need more water? Drink about a gallon of water a day.

    Step 5: Stay Focused On The Task At Hand

    Don't mistake this for being a jerk and ignoring everyone. If someone says hi, nod or say hi back and get back to work. The big man may look intimidating, but the fact of the matter is he is doing the same thing. That is how he got where he is now and that is how you will get to where he is.

    Step 6: Focus On Compound Lifts

    They are the most basic lifts, but they are also the most important to the nation of the thin. Do not try to reinvent the wheel. Bench pressessquats,deadliftsrowspull ups, and dips all better be staples in your routine if you want bigness.

    Step 7: Get A Bodyspace Account

    It is free, there are plenty of ways to keep track of your workouts and your diet, there are other skinny guys, and there are plenty of the big dudes that are more than willing to help you join the club of the monstrous. BodySpaceusers will keep you motivated every day to reach your goals and will be the first to congratulate you on your accomplishments.

    What 'Not' To Do

    1: Don't Follow A Pro's Routine

    You are not a professional bodybuilder. Training for a bodybuilding competition is very taxing on them. It will definitely be overkill for you and you will not benefit from it at all.
    Also, common sense should tell you that a bodybuilder doesn't do the same thing every single day. They change up their routines often. There are plenty of training options here on Programs specific forbeginners, intermediate, or advanced lifters are all over the site. Find a few that you can do and switch between them every six to eight weeks.

    2: Don't Rely On Supplements

    hey are great, don't get me wrong, but they are known as supplements for a reason. If you don't train and eat properly, you are wasting your time and money. Get your training and diet right first, and then choose your supplements wisely. Take a multivitaminwhey proteincreatine, andglutamine. These are staples in a hard gainer's supplement plan.

    3: Don't Be Rude In The Gym

    You don't want to be known in the gym for the wrong reasons. Always be respectful when you are working out. Ask if you think someone else is using something you want, wipe the equipment after you are finished and don't yell with every single rep and bring attention to yourself.

    4: Don't Get Frustrated Over Failure

    As a matter of fact, embrace it. Training to failure is beneficial to gaining size and strength. If you don't get your target reps, it is OK. You taxed your muscles and that is the goal. Go for the target again next time. Once you hit it, you will know you are making progress.

    5: Don't Quit! 

    I can't emphasize this one enough. Quitting and starting again later wastes time, energy, and prevents long term progress. It will be a long road, it will bestressful, and there may be times you just feel like giving up. DON'T DO IT! The biggest guys in gyms all over the world have one thing in common: they wanted it and were willing to do whatever it took to succeed. They never quit. You can't either.