Sunday, October 22, 2017


Are you going to the gym regularly but still not losing weight? Here's how to use insights from new weight-loss research to help you peel off the pounds fast and efficiently.

It's an old chestnut of the fitness industry, the notion that for every 3,500 calories you burn you'll lose a pound of fat. As a personal trainer, though, I often see guys slogging through week after week of running, walking, lifting, whatever -- workouts designed specifically to reach that 3,500-calorie-per-week mark -- only to weigh exactly the same when it's over. What gives?

The problem with that old weight-loss formula, researchers now say, is that it doesn't take into account what goes on when you're not exercising: the calories you would have burned anyway, the calories you'll add from overeating after overtraining, and the ones you won't burn the next day because you're too sore to move. The old weight-loss math assumed that your body was like a block of marble and that by systematically chiseling away at it with exercise you could gradually get rid of the undesirable stuff and end up with Michelangelo abs. But your body's not a block of marble; it's in a constant tug-of-war between consuming and burning calories, whether you're eating, sleeping, reading, or watching TV. So the calculus for getting rid of that pound is far more complex than just subtracting the "calories burned" number from your weekly goal at the end of each workout. "The 3,500-calorie figure is theoretically correct," says Ralph La Forge, the managing director of Duke University Medical Center's Lipid and Disease Management Preceptorship Program. That is, if you burn that fat in a closed container under laboratory conditions.

La Forge's work points to a number of reasons why you can sweat your ass off on a daily basis and yet still end up with the same size ass. And they all go back to a failure to understand the way the body really burns calories. For starters, you may overestimate the number of calories your workout effectively expends. For the average 180-pound guy, walking slowly for an hour uses approximately 200 calories. Trouble is, you can't just take that 200 and subtract it from your 3,500-calorie goal. You also have to consider the calories you would have gone through during that hour even if you were sitting on the couch. A 180-pound guy burns around 90 calories per hour just by being awake, so during your one-hour walk you will have burned just 110 more calories than if you weren't exercising at all. That number -- what La Forge calls the "net energy cost" -- is the important one. It's how many extra calories you've actually used.

You may also be building muscle while you lose fat, particularly if you've started a new program or if you're lifting weights. This is a nice problem to have; the more muscle you add the more readily your body will burn calories. But if you aren't keeping track of your body-fat percentage, the lack of results on the scale can be a demoralizing kick in the gut at the end of a rigorous week of training.

You might also be sabotaging your weight loss goals by training too hard. Burning 700 calories on a hard bike ride is good, but if you're so dead afterward that you spend the rest of the day on the couch, you have to consider the calories that you won't use because you're too tired to walk the dog. Plus, overtraining can lead to an increased appetite. If you're so hungry after your bike ride that you eat an extra cheeseburger (310 calories), the net calorie burn for your workout drops from 700 to 390.

The bottom line: You've got to exercise more than you thought. But the best way to be sure your workout results in weight loss is different for every sport. That's why we've analyzed four of the most popular activities -- running, swimming, cycling, and weight training -- to help you shed pounds the right way.

Your Sport-Specific Plan

A number of factors determine how much weight you lose from exercise. Make those variables work for you.


A five-mile run at 5 mph burns about 600 net calories. At 8 mph (a 7.5-minute-mile pace), your net rises only modestly to 670. Still, try to pick up the pace. You'll burn more calories in about two-thirds the time.

Running outside or on an indoor track uses approximately 5 percent more calories than running on a treadmill. And be warned: Those "calories burned" readouts tend to overestimate by 10-15 percent.

If you're a new runner or if you've recently added hills to your routine, you may be adding muscle while you're melting fat, which can offset any loss come weigh-in time. Don't worry: You'll soon shed pounds.

Run outdoors whenever possible. Don't avoid hills; attack them. And go faster. At 8 mph you'll burn more calories in less time.


The caloric difference between moderate and intense swimming isn't great, but a long, slow swim tends to increase your appetite more than a short, intense one, making you more likely to replace calories by overeating.

Open-water swimming is far more challenging than pool swimming, in which you get to turn around after every lap and give yourself a big push-off. Not so in a lake or in the ocean.

Once your swimming is strong, take it up a notch by switching to a more challenging stroke, like the butterfly. You'll burn almost 100 more calories an hour than when you were doing the breaststroke.

Swim at an intensity higher than 60 percent of your max heart rate. Use more challenging strokes, like the butterfly.


Fifteen miles at 11 mph burns around 590 net calories. At 17 mph that jumps to around 840. Of course, not everyone can sustain a high speed for 15 miles, so get a speedometer and work up slowly.

Cycling in the real world can burn up to 90 more calories per hour, but a stationary bike is safer than riding in rain or snow and delivers less impact to the joints. Tip: At the gym, sit up straight as you ride.

Because biking is a non-weight-bearing exercise, it can be easy to overdo it; remember, if you fry your legs and end up couchbound, you'll miss out on everyday caloric burn from, say, raking leaves.

Ride faster outdoors, but stay safe and use the stationary bike on rainy or snowy days. The day after a hard ride, take an easy spin.


Intense lifting -- sets of 6-8 reps with heavy weight -- adds size (and weight). You, on the other hand, want to do sets of 10-15 reps with moderate weight; you'll burn calories and build muscle by going longer.

Weight machines are great for isolating muscles and helping beginners learn proper technique, but lifting with free weights lets you incorporate more muscle groups and expend more calories.

For a 180-pound guy, an hour of moderate lifting burns a modest 350 or so calories. That said, lifting is almost mandatory if you want to lose weight. Adding lean muscle increases caloric burn throughout the day.

Use free weights, not machines. Lift moderate weight in sets of 10-15 reps. Emphasize big muscle groups, like those in the legs.

By: Steve Steinberg

Saturday, September 16, 2017

How To Watch Mr.Olympia 2017 – 2017 Mr. Olympia Live Stream

Watch the 2017 MR. OLYMPIA FINALS, PRE-JUDGING & REPLAYS – Streaming Video Online for FREE

2017 Olympia Coverage brought to you by AMAZON.COM In 1965, Joe Weider created the Mr. Olympia competition to determine the world’s best bodybuilder. 

From that first contest of three competitors and a crowd of about 2500 at NYC’s Brooklyn Academy of Music, the Olympia has grown into a global mega event. The wait is finally over and once again, Joe Weider brings the annual weekend of sports and fitness in Las Vegas, Nevada! The Mr. Olympia competition will be celebrating its 52nd anniversary this year where yet another Mr. Olympia will be crowned victorious! 

The Olympia Weekend features the best of the best IFBB professionals in bodybuilding, physique, figure, fitness, and bikini. The competition will be hosted at the New Orleans Arena along with one of the worlds largest expos hosted once again at the Las Vegas Convention Center.




September 14th to the 17th, the events will get start on Thursday the 14th with the Olympia Press Conferences and Meet the Mister Olympians events. The Olympia Fitness and Performance Weekend is pure excitement from start to finish, but the real magic happens when the top Bodybuilders, Fitness, Figure, and Bikini athletes take to the stage and battle for the Olympia titles, securing their elite status as the very best in the world! 

2017 Events: Mr. Olympia – Women’s Physique – Bikini Olympia – Men’s Physique – Figure Olympia – Classic Bodybuilding – Fitness Olympia & 212 Showdown

Tuesday, July 18, 2017


I had abs before they were cool. I had no idea how lucky I was, or why my dating prospects improved so dramatically as the weather warmed up. All I knew was that I was skinny and I wanted to be bigger. My wish came true soon enough; with a desk job and a workout programme that consisted almost entirely of lifting heavy things, the weight was easy to put on. My abs disappeared, but I enjoyed the modest strength gains more than I missed the jagged contours.

 Over time, the unholy alliance of word-processing software and an unbalanced workout programme left me with a series of injuries that made sitting easier but lifting nearly impossible: My body was, literally, molding itself to hunch over a keyboard.

So I returned to my core. Instead of a few random sets of midbody exercises at the beginning or end of my workout, core training became the centerpiece of my programme.

Meanwhile, Alwyn Cosgrove, co-owner of Results Fitness in Santa Clarita, California, was searching for solutions to the same dilemma as he designed his workouts. Cosgrove noticed that clients were coming to him in far worse shape than demographically identical clients were just a few years ago. Their posture was distorted, thanks to years of working ever-longer hours with ever-smaller technology. Even the clients who were "fit" often displayed unbalanced fitness: The strong ones lacked endurance, the ones with good endurance lacked strength, and most of them struggled with injuries related to training for one goal at the expense of all others.

The solution, Cosgrove discovered, was to spend less time in the weight room and more time on mobility, conditioning, and core training. Especially core training. You'd think that less time with the iron would mean a softer body and weaker muscles. But that's not what happened-not to me, and not to Cosgrove's clients. The focus on core training not only helped me recover from my injuries but also left me leaner and more athletic than I'd felt in a long time.

Cosgrove's training approach, and my success with it, led us to write our book, The New Rules of Lifting for Abs. Read on to learn the top body-changing benefits you'll achieve using our core-centric approach.

Burn fat without moving

Ab training is easy; core training is hard. An exercise like the crunch works a tiny amount of muscle through a minuscule range of motion. Core training works your abdominal muscles along with your lower back and draws in your glutes, hamstrings and everything in between. Even your lats are involved; the connective tissue at the bottom of your lats play a crucial role in stabilising your spine and helping transfer force between the muscles in your upper and lower body when you row, climb or pull.

Training that much muscle at once burns a lot of calories, even if you're not moving.

Here's an example: Assume a pushup position, with your arms straight. Lift your right arm and left leg simultaneously, and hold that position. Concentrate on keeping your body still-don't let your hips drop or your torso rotate. Keep holding. A little longer. Wait . . . okay, you lost it. No problem. Just repeat by lifting your left arm and right leg. And hold that. Unless you're a recreational acrobat, you're probably sweating, shaking, and wheezing like an asthmatic. Train like that for 10 minutes each time you go to the gym and it's hard not to get lean.

Build muscle where it matters

If your goal was to build your biceps, you'd target those muscles with curls. Why curls? Because you can feel your biceps contracting on each rep. Most guys use the same logic in pursuit of abs: Crunches shorten the muscles, so that must be the best way to work them. It isn't!

A study in the Journal of Strength and Conditioning Research shows that exercises that extend your body while keeping your lower back in a safe, neutral position, work the rectus abdominis-the six-pack muscle-25 per cent harder than crunches do.

Try this: Grab a Swiss ball and assume a plank position-your toes on the floor and body straight from neck to ankles-but with your forearms on the ball. Slowly push the ball out and away. Go as far as you can while keeping your lower back completely stiff-that is, the arch in your lower back shouldn't increase or decrease. Pull the ball back and repeat. Chances are, it'll take a few workouts before you can do 10 reps with a good range of motion. And you may find yourself with sore abs a day or two afterward. But at least you'll know you're truly developing these muscles.

Win the game of life

Core training isn't the answer to every fitness question. When researchers try to correlate core stability with athletic performance, the results are underwhelming.

But good strength coaches include core training in their programmes anyway; they know it's important for back injury prevention, if nothing else.

However, when a Canadian research team looked at specific tests of fitness and longevity, they found that men who scored lowest for abdominal endurance had more than double the risk of death from any cause over the course of the study compared with those who scored highest.

Why? The same reason strength coaches stress core training, even if it's not directly linked to goals or touchdowns. Stability of your lower back depends on the endurance of the supporting muscles.

Spinal instability leads to injury. Injury can be a career killer for an athlete, and plain deadly for an older adult. Train your abs now and you'll have many more years to enjoy the benefits.


Sunday, May 21, 2017


Men’s Health Supplement Awards Winner

The ONLY gym pump NO2 formula with the 4 best, proven Pharma boosters.

Voted: "Best Muscle Builder" by Men's Health Magazine Supplement Awards, Vasculator is an incredible quad-action super-pump gym supplement. Vasculator makes you look bigger in the gym in ONE dose. No other supplement does this.



There is only one supplement in the world that can quite literally get you big in one dose and that is Vasculator.
When you take Vasculator before your workouts, it acts to increase pumps, vascularity and muscle definition instantly. The results can be FELT and SEEN within minutes. No other supplement can do this! Vasculator is the winner of the “Best muscle supplement” in the prestigious Men’s Health Supplements Awards.


Vasculator is GUARANTEED to give you the most amazing pumps in and out of the gym. Without the “pump” and proper muscle contraction, you will struggle to build maximum muscle size. Vasculator guara ntees that you get that elusive full muscle contraction each and every time. This is crucial if you want real results and fast.
Common areas to pump up are the arms, chest, back, shoulders and legs. Vasculator really is something completely different and very unique.


The beauty of Vasculator is that it works just like or even better than Creatine and it does it by not having anything to do with water balance/retention in your body. This is why Vasculator is such an amazing product as firstly it can be taken by competitive body builders even on the day of competition and secondly it can be taken alongside Creatine to give you double the results.
Vasculator enables more blood to be pumped into your muscles. This blood carries with it, oxygen, proteins, carbs and nutrients. The more pumped you get, the stronger and more muscular you will get over long term.



The huge advantage of Vasculator over other products is that it gives you almost instant results. If you regularly go to the gym and get a pump every now and then, you will be completely astonished by Vasculator’s immediate power. This product has been designed to get to work instantly and make you and those around you see and feel the results.
Your gym friends and on-lookers will not recognise you... we promise! You will look like you are a “real” body builder as opposed to some underweight guy working out!


Vasculator is a completely natural product and can be taken by IOC athletes as well as natural bodybuilders.
This really is a hardcore body building product so is best suited to those training with heavy weights on a regular basis.
Competitive bodybuilders MUST take this product on competition day or they will regret it! You can’t go on stage without the extra size & pumps.
LA Muscle were the first company to bring you Citrulline into the UK. You find this and many more powerful ingredients in Vasculator - give it a try and see what a REAL pump product is all about!



Sunday, April 23, 2017


You´ve got delt problems I´ve got solutions.

To have a balanced physique, you must have balanced shoulders. In terms of structure and symmetry, the shoulders are the most crucial bodypart because theyre visible from every angle and because theyre the visual reference points for establishing your V taper. 

Even if youre not a competitive bodybuilder, your shoulders are still a crucial body part. When youre wearing street clothes, your shoulders define your physique because they establish your width. Without great shoulder development, much of the hard work you put into the rest of your body will go unnoticed.

If you have any weaknesses or structural imbalances in your shoulders, follow my suggestions for improving shoulder development and appearance. Read on for my solutions to particular problems such as lagging delt heads or overall shoulder weaknesses. Experiment with my shock techniques, and try my training prescriptions to overcome those sticking points and build impressive cannonball delts.


Pick and choose from among the following eight pointers to help build better shoulders. Further into this article, Ill tell you which tips may be best implemented for particular shoulder problems. Dont try to put all of these strategies into play at once. Try compatible strategies for a few weeks before giving others a try. Varying these shoulder shockers will keep your muscles guessing and growing.

Shock 1 Train shoulders after two days of rest. Train a lagging bodypart or a problem area after two days of rest. Full rest will allow you to train with greater intensity and get better results.

Shock 2 Train shoulders first in your workout. Regardless of what other muscle groups you are working on that day, train your shoulders first while youre trying to make improvements in them.

Shock 3 Train shoulders twice a week, but at reduced volume. Bodybuilders often train a bodypart once a week, which is an ideal strategy for overall growth. To bring up a bodypart, though, train it twice a week. Reduce training volume slightly for each session to avoid overtraining.

Shock 4 Concentrate on the area of weakness. When you perform a rep, think about the specific part of your body that youre trying to stimulate. If your rear delts are weak, focus on how theyre working during exercises such as dumbbell presses that target the whole shoulder complex.

Shock 5 Develop a mind-muscle connection. Weight stimulates growth, but it has to be used effectively to develop a targeted body part. By cultivating a mind-muscle connection, youll overcome problem areas more effectively. Heres the key: Never think about the weight. Always focus on the stretch and contraction of the targeted muscle. Thats the essence of the mind-muscle connection.

Shock 6 Use heavy weights and fewer reps. Heavy weights stimulate better growth than high reps and lighter weights. Once you develop the mind-muscle connection, the best strategy is to use six to eight reps for mass-building exercises.

Shock 7 Take shorter rest periods during training sessions. Bodybuilders often make the mistake of resting too long between sets. Try reducing rest periods to about a minute between sets. You wont be able to use as much weight or perform as many reps, but the overall stimulation of your targeted muscles can be enhanced.

Shock 8 Focus on proper nutrition prior to shoulder workouts. Eat a large breakfast, take supplements, drink plenty of water, and consume a carb and protein shake before you train. If you have plenty of calories in your system early in the day, youll have much more energy when you train. As a bonus, these nutrients will also help you repair and build muscle mass after your workout. Proper pre-workout nutrition is an often overlooked aspect of effective training.


SOLUTION Use a targeted approach to building all delt heads. Apply all the Shocks to the System techniques, discussed above, that are compatible. For example, use Shocks 1, 2, 5, 7 and 8 for four weeks and make note of any difference in your delts. Replace Shock 7 with Shock 6 for another four weeks. Continue to mix and match as you learn what works best for you.


SOLUTION Focus on the front delts during shoulder work. Use Shocks 1, 2, 3, 4 and 8 for six weeks, then use Shock 6 in place of Shock 3 for another six weeks.


SOLUTION Emphasise middle delt-head training to widen your physique. Bodybuilding is a sport of illusion, and your goal is to create the illusion of more shoulder girth. Use Shocks 1, 2, 4, 6 and 8 for four to six weeks, then add Shock 7, keeping the weights as heavy as short rest periods allow.


SOLUTION Learn to use your delts more effectively, while removing traps from the movement. At first, reduce the amount of weight you use so that you get the feel of this more isolated style of training. Use Shocks 1, 2, 5 and 8. Think about the sensation in your delts during each rep, and dont allow your traps to do the work. It will take concentration to accomplish this. As you develop the mind- muscle connection, add Shock 6, gradually increasing weight and decreasing reps.


SOLUTION Concentrate on rear delts during shoulder and back training. It can be tricky to build rear delts. Theyre used in both shoulder and back training, but they arent visible from your vantage point, so you have to master the mind-muscle connection to build them effectively. Use Shocks 1, 2, 4, 5 and 8 for four weeks. Then add Shock 3, training shoulders twice a week and reducing training volume for each shoulder workout. This is an effective strategy because rear delts are small muscles and they recover quickly. For the second shoulder session of the week, train back first and alter the prescription by eliminating machine presses, lateral raises and the final two sets of bent raises.


Use these prescriptive measures to correct lagging areas. Train smart, hard and consistently, and be sure to pay proper attention to bodybuilding nutrition. Youll soon have to turn sideways to walk through your front door. 

By: Dennis James - FlexOnLine

Friday, March 3, 2017

Arnold Sports Festival: USA in Columbus Live Stream

Arnold Amateur Live Stream

Sunday, February 19, 2017


Take your bicep development to the next level with this simple but potent tip from Cory Gregory. Get your twist on during incline dumbbell curls and build bigger arms.

I’m always on the search for a way to build my arms to another level, I felt like I hit the jackpot when I was 15.

I started hearing about a guy named Shawn Dorsey who grew up around us, and I was totally blown away by the size of his arm. Simply put, the dude had some huge-ass arms, so the wheels in my head immediately began to churn.

His arms were undoubtedly bigger than anyone I knew, so I had to find out what he was doing to get his arms that much bigger.

I asked to train with him in his garage, and that’s when I got in on a few of his secrets, and he told me one of the biggest twists he used to get some serious gains.

It all started with Shawn seeing some old pictures of Arnold doing some incline curls, and if I remembered correctly, Arnold was always big on doing both arms at the same time.

The exercise was an important one for Shawn, but instead of doing them at the same time, he alternated arms, doing 6-8 reps depending on the weight.

Of course, this exercise is nothing new or revolutionary, but he had a unique addition to the movement.

After finishing his final rep on both arms, he simply let the dumbbells hang for about three seconds. Then, he twisted them clockwise and counter-clockwise in a continuous motion from the hanging motion, doing this for about 6-8 seconds.

It didn’t seem like much initially, but Shawn was clearly laboring doing this after his set. I noticed some considerable discomfort, but I also noticed his biceps swelling up with blood quickly.

From there, he immediately did 4 more reps, which looked like complete torture. Of course, there was a killer pump that came with the pain making it well worth the extra effort.

After just seeing it one time, I was completely sold on the movement and I couldn’t wait to try it for myself. Now, I’m addicted to the movement and it’s a staple when it comes to working my biceps.

Yes, it’s now 17 years later, but I’m still adding a twist to my incline dumbbell work every week, and it’s very much worth it.

So thanks Shawn for opening my eyes to this unique and crazy exercise.

If done correctly, this little twist will make sure your arm training will never be the same again.

Step 1: Grab dumbbells out of a rack or off the floor and sit down on an incline bench (which should be angled around 30-45 degrees).

Step 2: Keep your arms straight and, using an overhand grip, grab the dumbbells off the floor. Have the dumbbells by your side with your palms facing each other. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees are bent. Your upper back will likely come off the incline bench.

Step 3: With your wrists straight, bend your elbows and curl one dumbbell upward toward the front of your shoulders in a controlled manner, twisting the dumbbell on the way up so that your palm is facing you once it reaches shoulder level. Continue to keep your back tight and your knees bent.

Step 4: Once the dumbbell reaches shoulder level, pause for a split-second, squeeze your bicep, twist the dumbbell and then straighten the elbows, lowering the dumbbell in a controlled manner, until it is by your side and your palms are facing each other. Your elbow will continue to remain by your side throughout the descent. Repeat with the opposite arm.


Step 5: After a certain amount of reps, twist the dumbbell out of the starting position. Your arms will be straight and simply twist the dumbbell from side-to-side for 5 seconds. Once completed, resume full reps with each arm.

Step 6: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the dumbbells back on the ground.

By: Cory Gregory - muscleandstrength