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How to Keep Your Lower Back Injury-Free

How to Keep Your Lower Back Injury-Free

Fitness News
Michael Heim / EyeEm / Getty Your relationship with your back can be a complicated one. Sometimes it does exactly what you want, whether that’s supporting you through a heavy lift or helping you carry groceries in from the car. Then again, your back can be a royal pain, acting up just when you need it most. Unfortunately, most of us have experienced some form of back pain, whether it’s a passing ache or a long-term problem. We’ll help you conquer chronic back pain so you and your back can be happy together at last. What's the Trouble? Your back is separated into three sections: the cervical spine (neck), the thoracic spine (upper back), and the lumbar spine (lower back). The spine is an intricate structure, made up of a variety of joints, ligaments, and nerves, all of which work toget
Stir-Fried Tempeh With Orange Sauce

Stir-Fried Tempeh With Orange Sauce

Fitness News
Envision / Getty Get more quick, clean meals that you can prep in under 15 minutes here. Recipe excerpted from the editors of America's Test Kitchen. Directions: For the sauce: Whisk all ingredients together in bowl.For the stir-fry: Heat 1 Tbsp oil in skillet over high heat until just smoking. Add tempeh and soy sauce. Cook until well browned, stirring occasionally. Transfer to plate.Return skillet to high heat and add remaining 1 Tbsp oil; heat until just smoking. Add broccoli and bell pepper. Cook, stirring occasionally, until vegetables are crisp-tender.Stir in tempeh. Whisk sauce to recombine, then add to skillet and cook, stirring constantly, until sauce is thickened, about 30 seconds. Sprinkle with scallions. Serve with brown rice and toasted sesame seeds, if de...
How MMA Legend Frank Shamrock Used Meditation to Prep for Fights

How MMA Legend Frank Shamrock Used Meditation to Prep for Fights

Fitness News
Jon P. Kopaloff / Getty Meditation—described as a deep inner peace occurring when the mind can be rendered calm and silent—has been an integral part of mixed martial arts legend Frank Shamrock’s training regimen since he made his 1994 pro debut in Tokyo. This underutilized practice aids in recovery—it’s been proven to help reduce pain, stress, and anxiety and to improve sleep. But it can also be employed as a pregame motivator, the way the 45-year-old former UFC middleweight champ has used it his entire career. This includes his return to the ring this past October to face nemesis Kazushi Sakuraba. With the lights out, Shamrock—a spokesman for Athletes for Care, a nonprofit advocacy group created to help retired athletes find alternate solutions for chronic pain and other medical
The Best Erg Circuit Finishers for Greater Core Strength and Conditioning

The Best Erg Circuit Finishers for Greater Core Strength and Conditioning

Fitness News
Vasily Pindyurin / Getty If you’re searching for a form of cardio that’ll have you sucking wind without punishing your joints, then look no further than the rowing machine, aka the erg. Proper form is a must when it comes to the indoor rowing machine, but once you've got it down, you're in for some calorie-torching cardio sessions. Try the workouts below to switch up your routine and get your heart pumping. Circuit A: Sprint on the erg for 500 meters Pike on the erg for 10 reps Circuit B: Sprint on the erg for 250 meters Knee Tuck on the erg for 10 reps Source: Muscleandfitness.com -- Read: Original Article
Arnold Schwarzenegger Has Undergone Emergency Open-heart Surgery: Report

Arnold Schwarzenegger Has Undergone Emergency Open-heart Surgery: Report

Fitness News
Ben A. Pruchnie / Getty Legendary bodybuilder and longtime friend of Muscle & Fitness Arnold Schwarzenegger was rushed into emergency open-heart surgery, TMZ reports. The seven-time Mr. Olympia, 70, was undergoing a catheter valve replacement—a "somewhat experimental" surgery—when he developed complications. Doctors were on standby in case the valve replacement failed, and quickly determined a second procedure was necessary. They rushed Schwarzenegger into an emergency operation that lasted several hours, according to TMZ's report. The former California governor and Hollywood veteran underwent an elective heart surgery back in 1997 to correct a congenitally defective valve, and still lives a healthy lifestyle—lifting and cycling. Schwarzenegger is reportedly in stable condi
Figure Pro Heather Dees’ Go-to Upper- and Lower-Body Supersets

Figure Pro Heather Dees’ Go-to Upper- and Lower-Body Supersets

Fitness News, Fitness Tips
Chris Nicoll Doing traditional sets and reps is one way to build muscle and burn fat, but switching it up with some supersets is a great way to avoid plateauing and keep making progress. IFBB Pro League figure athlete Heather Dees (@ifbbheatherdees) utilizes giant sets in her program to change things up and get fast results. “I have a giant superset that’s killer for your legs and can be done almost anywhere," Dees says. "Every exercise uses body weight and explosive movements and will increase your heart rate while building your legs at the same time! I also love doing circuits for shoulders—this one uses just four different exercises. Increase the weight or rep range to give your routine a changeup each week.” The Circuits Directions: Do a set of exercises without rest. (Beginner
5 CrossFit Workouts You Can Do Outside

5 CrossFit Workouts You Can Do Outside

Fitness News
Forget whatever that damn groundhog says—by March, the ground has thawed enough in most places to get outside and start sweating. And for the truly intrepid among you (and everyone who lives in Southern California), there's no real limit on outdoor workouts. Here, we've assembled some of the top minds in CrossFit programming to get you lunging, sprinting, and squatting in the sunshine. Source: Muscleandfitness.com -- Read: Original Article
How to Do an Alternating Z Press

How to Do an Alternating Z Press

Fitness News
Per Bernal The go-to strength builder for delts is often the lateral raise. And thats OK because it's a move that'll provide results. However, it's wise to also tag in the Z press—which activates not only your shoulders but also your core, back, and hips—to achieve the same goal. Never heard of it? Time to get acquainted. When to Do It The best time to implement the Z press is at the beginning of your workout. That’s because this move exploits your joints and muscles, which means you wouldn't be able to use perfect form later in your workout. Why Do It There are two reasons to do the Z press. One, it mobilizes your hips, thoracic spine, and shoulders due to the unique sitting position, as your legs are sprawled out. Two, pressing kettlebells overhead will strengthen your shoulders,
The All-dumbbell Workout to Train Your Chest

The All-dumbbell Workout to Train Your Chest

Fitness News
Edgar Artiga / M+F Magazine In most gyms around the world, it’s a common rule of thumb that every Monday is “universal chest-training day.” There’s no real physiological reason—it’s just that after the weekend is done, lots of guys want to train the pecs first. And because the majority of recreational lifters out there have nine-to-five jobs, the only time to get in a good session is before, or after work. While this is fine on most days, it can make things quite challenging on chest day—show up at peak hours, and you’ll find that every bench press station, Hammer press, cable and pec deck is in use. That tends to leave you with a ton of enthusiasm, but a serious lack of pec-pumping equipment. But all is not lost, my fellow universal chest-day devotees. One piece of equipment that
The Iron Way Workout to Double Your Size and Strength

The Iron Way Workout to Double Your Size and Strength

Bodybuilding, Fitness News
Per Bernal Chances are, you’ve heard of the way of the fist, the way of the gun, and maybe even Fastball’s 1998 alt-rock hit, “The Way.” But are you familiar with the Iron Way? It’s a strength-style program created by LaRoy Warner, owner of Iron Camp gym in Greenwich, CT, and it could be the key to your next strength and mass gains. After all, it has already benefited folks in the NYC metroplex and beyond. What It Is The Iron Way focuses on compound exercises like the squat, bench press, and deadlift. Instead of concentrating on specific sets and reps, the focus here is on auto regulation—meaning, lifters can choose whether to lift heavy or light depending on how they’re feeling that day. The split is also accessible. You’ll lift only two days per week, eliminating any excuse not to f
3 Qualities You Need to Become a Successful Personal Trainer

3 Qualities You Need to Become a Successful Personal Trainer

Fitness News
Getting your certification may be the most important step, but these characteristics will help you along. The road to becoming a trainer is not designed to be easy and isn’t as simple as taking a test. Becoming a quality trainer takes years of education and hands-on experience—you’ll have to dig deep for this career. On top of completing your certification program of choice, you need to act the part and have the social skills to draw people in. Once you're certified, the following traits will take you far in the world of personal training. Source: Muscleandfitness.com -- Read: Original Article
7 early signs of breast cancer

7 early signs of breast cancer

Fitness News
Dr Ragini Agrawal, director of W-Hospital by Pratiksha, specialty hospital for women in Gurgaon, tells us why a breast cancer awareness programme on the lines of the Government’s polio eradication programme, is the need of the hour. (October is observed as the Breast Cancer Awareness month the world over.) ‘There can be life after breast cancer. The prerequisite is early detection.’ -- Ann Jillian Breast cancer is now the most common cancer in Indian women, accounting for 25-30 % of all cancers in women across the country. Every year almost 80.000 women die of breast cancer in India, the highest in whole world. Cancer causes a huge emotional and economic burden on society. A recent study of breast cancer risk in India revealed that one in 28 women develops breast cancer during her
Stress can make us unattractive

Stress can make us unattractive

Fitness News
It’s time to introduce yoga and deep breathing exercises to your every day beauty regimen. A new study has found that stress makes you ugly and unhealthy. Taking too much stress? You might start appearing unattractive! A study conducted by British behavioural ecologist Dr Fhionna Moore has found that high levels of the hormone cortisol, produced when we’re feeling pressurised, makes us appear uglier and less healthy. It increases the amount of glucose in the body while also inhibiting muscle and bone growth. Dr Fhionna said in an interview to Daily Mail, “We believe that the link between low stress levels in men and high attractiveness to women is because an ability to handle stressful situations suggests a strong genetic make-up, the future suitability of a partner, and their abili
5 benefits of eating pears

5 benefits of eating pears

Fitness News
Known as butter fruit world over, pears (nashpati in our part of the world) has a scrumptiously delicate flavour and melt in the mouth texture. But that’s not all that is good about this delicious fruit. Apparently it is one of the most unsung healthy fruits around - one that we must eat more of. I give you 5 solid reasons: A lot of studies have shown that regular consumption of pears actually help get the bad cholesterol down and thus help keep a lid on coronary heart diseases. They are loaded with flavonoids that help our body do that effectively. In fact one pear can provide half the total (14mg) flavonoids we need to stay healthy, so if you have two every day, you are sorted. By the way pears contain no cholesterol, no sodium and are free from saturated fat. In fact they are a good
Gift of health this Diwali

Gift of health this Diwali

Fitness News
Wondering what to gift this diwali? I say you stay away from mundane, useless stuff, and opt instead for something others will actually value. Give something that’ll help the health of your loved ones. Agreed dry fruits make a wonderful health giving gift, but that doesn’t mean you should give the same nuts as gifts every year – almonds, cashews and pistas. This year gift a trio of walnuts, dried figs and dried apri-cots. All three will add extra nutrition, flavour and crunch to the meals of your loved ones, and they will hopefully snack on these instead of high saturated fat cookies. Gift them heart health with walnuts One of the best plant sources of protein, walnuts are rich in fibre, B vi-tamins, magnesium, and antioxidants such as vitamin E. They are also an excellent source of om
7 amazing benefits of coconut water

7 amazing benefits of coconut water

Fitness News
Diwali parties demand an ultimate hangover remedy. And that’s coconut water if you ask me. Not only does it help hydrate effectively (alcohol is extremely dehydrating), it also helps replace the lost electrolytes (due to alcohol) and ease the bad effects of a bad hangover. But besides this headache and nausea relieving benefit, there are enough other reasons why I am a big fan of coconut water. This hydrating solution is natural with no artificial additives or sweeteners, and honestly I have yet to meet anyone who doesn’t like it’s sweet, nutty taste. By the way it is quite nutritionally packed too. So a far better choice If you’re looking for a break from regular water, compared to any other drink, sports drink loaded with excessive sugar included. Read on for it’s benefits, which
9 ways to prevent diabetes

9 ways to prevent diabetes

Fitness News
Diabetes is an epidemic. There is absolutely no doubt about it. And an even bigger problem is that it is getting younger - with people even in their twenties now getting affected. November 14th every year is celebrated as World Diabetes Day, so this is a good time to learn how to prevent it. As it is, there is no cure for this disorder (it can only be managed), so prevention is definitely the better route to follow. Follow these 9 ways to keep it at bay: Maintain a healthy weight. Losing excess weight and maintaining a healthy body weight helps insulin work better in your body and that keeps blood sugar stable and the risk of pre diabetes (and thereon diabetes) low. In fact losing even 5-6 kgs delivers a much reduced risk. Have 3 main meals with 2 snacks in between. Keep your porti...
Chocolates for your heart

Chocolates for your heart

Fitness News
Surprise, surprise! Some chocolates can actually help boost your heart’s health. It’s the season for chocolates. After all even before the chocolate hampers that came as Diwali gifts finish, the Christmas hampers will begin to surface. Christmas and chocolates go really well together any ways, don’t they. And no, you needn’t worry about them being bad for you, some chocolates can actually help boost your heart’s health. (more…)
Save your hair. Have soy!

Save your hair. Have soy!

Fitness News
We’ve known for a while that zinc helps hair and that why you are advised to have wheat germ, pumpkin seeds and even oysters. You also know that omega 3 is a wonderful happy hair nutrient, as it helps condition the scalp from within. Also that vitamins: A, biotin and B 12 are holy grail for shiny, good looking shafts. But the super food in this list that you probably don’t know about is Soy. (more…)
Phone a trainer

Phone a trainer

Fitness News
Myfitnesspal MyFitnessPal is a free smartphone app and website that tracks diet and exercise to determine optimal caloric intake and nutrients for the users'. Simply enter the name of the food or scan the barcode to find the item in a large database of over fifty lakh foods or select foods from a list of most frequently eaten foods. (more…)

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