Dieting & Weight Loss Healthy Living Supplements
5 five-minute protein shake recipes
July 16, 2013
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Protein

Everyone knows the best way to get your protein fix is through real food such as lean meat, eggs and salmon. But demanding jobs, insane workouts and maintaining a social life can mean a lack of time for food prep. (more…)

Body Building MMA Sports Workouts
Randy Couture’s UFC MMA Strength Routine
July 8, 2013
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Couture had served as an assistant wrestling and a strength and conditioning coach for Oregon State University throughout much of his career in Corvallis, Oregon. He opened Team Quest with Matt Lindland and Dan Henderson. A training camp for fighters based out of Gresham, Oregon. In 2005, Couture moved to Las Vegas, where he opened his own extensive chain of gyms under the name Xtreme Couture. He currently trains at his Las Vegas-based gym.

randy couture cage fight

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Body Building
The Best Foods, Supplements, and Tips For Bulking
June 25, 2013
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You’ll find most people decide to bulk during the winter time and cut closer to summer. I’ve decided to do an article on bulking foods and supplements since this is the process I’m currently in myself – in the summer, nonetheless.

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Body Building Workouts
Terry Crews: Expendables Workout Plan
June 17, 2013
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Being a former NFL player, Terry Crews is no newbie to the gym. You don’t get this from taking it easy and lifting light. There’s no doubt we can all learn a little something from Terry’s routine.

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Body Building Dieting & Weight Loss Healthy Living
OMG Can I Cheat Meal? When? How Often?
June 10, 2013
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Let’s be clear about something first – binge eating is not a cheat meal! You can’t shovel pizza and hamburgers into your face for days and call it a cheat meal.

cheat meal

A cheat meal serves a purpose. It’s whole design is to prevent binging out on pizza, cookies, and burgers when you go crazy from eating your oats, veggies and chicken multiple times a day. Take the cheat meal. I will tell you from experience if you do not, you will break and binge eat everything in sight.

We often see your normal everyday average person obsessing about cheat meals without even knowing what their end goals are. Figure out what you’re working towards first. Are you wanting to:

  • compete?
  • bulking?
  • getting six-pack-abs?
  • losing body fat?
  • adding muscle? 

How often you should have a cheat meal depends on your goals. I would suggest starting with two per week. You may be able to drop it to one or up it to three if needed depending on how you are on the road to achieving your goals.

You will need to know at what extreme you are training. The good news is, for most people, you can, at times, just eat! Throw nutrition out the window for a meal here and there and just eat!

Most people are like myself. I don’t compete. I live the healthy life and just love to workout. It’s a way of life for me. That said, I’m not a machine. I like to indulge in unhealthy food from time to time. There isn’t a point in saying no to junk food all the time.

Others suggest to subtract the cheat meal from your weekly macros therefore cutting what you can eat the rest of the week. This doesn’t seem necessary for the average person unless you’re working at more of an extreme than most.

So go. Go have a burger and some fries :) Just stay on the track to reaching the goals you set for yourself.

Dieting & Weight Loss Foods Healthy Living
Saving Money (and Calories) On Beef
June 8, 2013
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The price difference between extra lean beef and regular beef can be more than five times the cost! But I have good news you. You can buy the cheap stuff and reduce the fat content by as much as 50 percent.

First thing people respond with when I tell them about this is a question on the taste. Will it remove the taste of the ground beef? Yes it will. How much of it is up to you. This is completely obvious you’re going to lose a large percent of it if you’re going to wash away all the grease and strain your ground beef completely dry and not even bother to season it after. So play around with it and find what you’re comfortable with. I do highly recommend seasoning. Always season your food.

Let’s have a look at how beef is sold to begin with. It will differ a bit depending on what country you live in, but this gives you an idea anyway:

ground-242_640

Regular Ground: The least expensive of the bunch, but with the highest percent of fat. Normally it’s 70% lean and 30% fat. I can almost always pick this up for $1.20/lb. It’s almost always on sale.

Medium Ground: This type of ground beef is 80% lean and 20% fat. This is normally what I pickup. It’s usually going for around $1.99/lb.

Extra Lean: This one is 85% lean and 15% fat. $4.99/lb or so.

Super Lean: The most expensive of them all. In my area it can be around $6.99/lb. Super lean can not contain more than 10% fat. It is usually 90-96% lean and 4-10% fat.

So – with that said – when cutting calories super lean looks like the best way to go. But what if you can buy regular and still come out on top? I’m up for saving money any day of the week.

Step 1: brown ground beef in skillet over medium heat 8 to 10 minutes or until no longer pink. Stir occasionally to break beef into large pieces (about 1/4 inch)

Step 2: microwave 4 cups water on HIGH 5 to 6 minutes or until very hot, but not boiling (150 to 160 degrees F).

Step 3Step 3: drain fat from your from skillet pan using a slotted spoon

 

Step4Step 4: place the beef in a line mesh strainer or colander and set it on a sturdy bowl. Remove the beef crumbles to a large plate or other container lined with a few layers of paper towels. Let sit 1 minute; blot top of beef with more paper towels.

Step 5

 

Step 5: pour hot water over beef to rinse the fat. Drain 5 minutes.

Type of ground beef1 lb raw calories after cooking1/4 lb raw calories after cooking
Regular (30% fat)880220
Lean (20% fat)876219
Extra Lean (15% fat)859214
Super Lean (7% fat)680170
Regular (30 % fat) Drained & Rinsed620155
Dieting & Weight Loss Healthy Living
How To Prepare Green Tea Correctly
June 6, 2013
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Green tea has been all the buzz lately. But are you unsure of how to make it? There is just a bit more too it than adding hot water.

Choosing your green tea is probably the most difficult step of the process. Loose tea may feel more authentic according to some. Others prefer teabags. Teabags would be the most simple and wildly available in most stores.

tea1Brewing the green tea needs to be done correctly or you’ll find yourself with a bitter or flavorless tea.

Boil the water until a simmer. Remove from heat and wait 30-60 seconds before using it to let it cool a bit.

Pour it over a heaping teaspoon of loose green tea leaves and let it steep.

Strain out the leaves after three to five minutes.

 

Put the freshly made green tea into a pot after rinsing the pot with hot water. This is done to avoid the tea from cooling too fast from the pot.

TeaPour the tea into cups a third at a time because the first pour of tea is not as strong as the last. Pouring a full cup directly from the teapot does not provide the best taste. The top is weak and the bottom is strong.
Fill each cup a third of the way. Now go back and fill the second third in each cup. Finally, fill each cup all the way.

This is referred to as, “cycle pouring.”

 
Pour until the last drop because the last drop will have the most rich taste and fragrance. The second round is called “Nibancha” which is more of a mild and light flavor.

Dieting & Weight Loss
Does Caffeine Help To Lose Weight?
June 6, 2013
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Coffee

You’ve surely noticed one of the primary ingredients in many fat burners, diet pills, and appetite suppressants. You’ve undoubtedly heard the constant back and forth from the worlds greatest minds. Well, does caffeine help to lose weight?

The short and sweet answer – yes! It’s so popular among these supplements because it does two things. Not to mention it does them well. For the price of coffee or tea, you can’t go wrong.

Caffeine is a stimulant. Check your pre-workout supplement. It’s probably in there. This means you’re ultimately going to be more alert and have more energy temporarily.

li·pol·y·sis
Noun
The breakdown of fats and other lipids by hydrolysis to release fatty acids.

Caffeine boosts your metabolism slightly and helps you burn fat by kickstarting the process of lipolysis. This doesn’t mean you’re gonna start shedding pounds from a cup of coffee, but every bit helps.

So the next question becomes, how much caffeine should you take and in which form? 

Unfortunately there is no answer for that. It depends on how your body reacts to caffeine. Some users will get jittery and become crazy with energy after a single cup. Others can have five or six and still feel calm. You’re just going to have to experiment yourself.

If you’re like me and you feel immune to caffeine fast, try cutting it completely from your life for a couple weeks. This way you clear it from your body and break your dependency from it. When you start back with it, you’ll find you do not need as much to get going again.

Caffeine can do much more harm than good

Soda

Drinking a lot of cappuccino, sodas, energy drinks, ect? Well you’re doing much more harm to yourself. Best get your calories from foods. It’s much more healthy and you’ll feel better after. Try sticking to black coffee, tea or caffeine pills. These are the safest forms. Adding milk, cream or sugar to your coffee increases calorie intake.

Feeling your heart race? Getting too jittery? Better consult your doctor before going on. You’re best to stay safe and get all the facts. You could be in a high-risk category for ingesting caffeine.

Other
How To Gym: Etiquette
June 6, 2013
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How To Gym!

Listen up here. This is possibly the most important article you will ever come across. You don’t want to be known as, “that guy.” There are several unwritten rules you need to follow in order to make sure things run smooth for you and those around you.

Stack of disk weights 1. BE AT THE CORRECT GYM
Make sure you are at the correct gym for whatever your training goals may be. Most gyms cater to a specific group of people. If you want to lift heavy, grunt, wear tank-tops, drop weights, and all that jazz – be at the proper gym for it. You’ll find yourself out of place very fast otherwise. Large chain gyms generally will not want this kind of stuff going on.

 

talking 2. KNOW WHEN TO TALK
Off the top of my head I can come up with one hundred other places you can have that long conversation about how much beer you’re going to drink later in the night. Get off the bench press and let others use it. Better yet, leave the gym and come back when you’re ready to workout.
Even worse is when I’m working on setting my own PR (personal record) and you feel this is the best time to ask what I’m going to be wearing to Kelly’s birthday lol Shut up. Now is not the time. You’re more than welcome to ask when I’m back breathing like a normal person and the rush of adrenaline isn’t flowing through my whole body.

3. RETURN THE WEIGHTS
You know where they go. Putting them back after you’re done with them is not that hard. This keeps the gym looking nice and organized. Not everyone can lift as much as you so removing four plates off a bar could tire that person right out or could actually be physically impossible.

4. DON’T STARE
Don’t stare at people. It’s just as weird and creepy inside the gym as it is anywhere else. This goes for men and women. Mind your business.
young brunette woman

Maybe just a quick look…nobody will notice :)

5. DON’T MAKE FUN OF PEOPLE
People are at the gym for a reason. They are trying to better themselves and live a more healthy life. They may not have the same end goals as you and that doesn’t matter. Don’t be that ass laughing at others because they do not live up to your standards.

6. EXCESSIVE SWEATING
Nothing is wrong with sweating. You are doing something right if you sweat. But, please wipe down the equipment after you’re done with it. The last thing I want is to lay down to do chest press and be soaked in your body fluids. Gross…

I could go on forever, but some things you must discover on your own. Just be safe and respect others around you. Treat the equipment and your surroundings with care.

Body Building Workouts
TNA Wrestling Lisa Marie Varon IFBB and TNA Training Routines
June 5, 2013
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Known in TNA Wrestling as Tara, or WWE as Victoria, Lisa Marie Varon is no stranger to fitness. You don’t get a body like that sitting on the couch all day eating skittles and watching TV. Give her workouts a shot and see what it takes to make it through Lisa’s routine.

Joseph Thurman, Lisa’s trainer, plays an important role in keeping her in top physical shape. There is no special treatment in being a female.

“Lisa’s program is built to enable her to add lean muscle tissue, maintain strength, shed fat, keep her backside, and work on cardiovascular and muscular endurance,” Thurman says. “I add more speed and agility work toward the end of the hour to burn more fat. I also have her do more abs at the end since she is engaging them during the beginning of the workout. For the most part, we always use compensatory acceleration training—explosive positive, slow negative.”

Lisa Marie Varon

IFBB Pro Fitness Routine
Day 1: Chest/Shoulders/Triceps/Cardio
(45-60 seconds rest between sets)

  1. Machine Bench Press – 3 sets of 12-15 reps
  2. Incline Dumbbell Press – 3 sets of 12-15 reps
  3. Cable Crossover – 3 sets of 12-15 reps
  4. Standing Military Press – 3 sets of 8-12 reps
  5. Side Lateral Raise – 3 sets of 8-12 reps
  6. Triceps Pushdown (Rope) – 3 sets of 8-12 reps
  7. Triceps Overhead Extension (Rope) – 3 sets of 8-12 reps
  8. Dips – 1 set to failure
  9. Crunches – 3 sets of 20-25 reps
  10. Cardio – 45 minutes of fasted morning cardio

Lisa Marie VaronDay 2: Legs/Cardio
(45-60 seconds rest between sets)

  1. Seated Leg Curl – 3 sets of 20-25 reps
  2. Leg Extensions – 3 sets of 20-25 reps
  3. Barbell Squat – 3 sets of 15-20 reps
  4. Dumbbell Squat – 3 sets of 25-30 reps
  5. Stiff-Leg Barbell Deadlift – 3 sets of 20-25 reps
  6. Back Extensions – 3 sets of 12 reps
  7. Crunches – 3 sets of 20-25 reps
  8. Cardio – 45 minutes of fasted morning cardio

 

Lisa Marie Varon Day 3: Back/Biceps/Cardio
(45-60 seconds rest between sets)

  1. Wide-Grip Lat Pulldown – 3 sets of 12-15 reps
  2. Seated Cable Rows – 3 sets of 12-15 reps
  3. Straight-Arm Dumbbell Pullover – 3 sets of 12-15 reps
  4. Reverse Flyes – 3 sets of 12-15 reps
  5. Dumbbell Alternate Bicep Curl – 3 sets of 8-12 reps
  6. Hammer Curls – 3 sets of 8-12 reps
  7. Standing Bicep Cable Curl (Cambered Bar) – 3 sets of 8-12 reps
  8. Crunches – 3 sets of 20-25 reps
  9. Cardio – 45 minutes of fasted morning cardio

Lisa’s TNA Wrestling Routine
Lisa’s Wrestling Routine: Full Body Day
(5-10 minute cardio warm-up)
Giant Set: 30 sec rest after each set

  1. Seated Cable Rows – 3 sets of 15-20, 12-15, and 10-12 reps (hold and squeeze scapulas, go to failure)
  2. Pushups (dumbbells) – 1 warm-up sets of 15-20 reps; 2 sets to failure (pause at the bottom)
  3. Dumbbell Squat to a Press (neutral-grip) – 3 sets of 15, 12, and 10-12 reps (go to failure)
  4. Dumbbell Rear Lunge – 3 sets of 15, 12, and 10 reps (each leg)
  5. Reverse Flyes – 3 sets of 15-20, 12-15, and 10-12 reps (squeeze scapulas)

Giant Set: 30 sec rest after each set
lisa varon

  1. Dumbbell Walking Lunges w/ Bicep Curl at the Top – 3 sets of 10 reps (each leg)
  2. Plank to Triceps Push-up – 3 sets to failure
  3. Pullup with Hanging Leg Raise – 3 sets of 15-20 reps

Giant Set: 30 sec rest after each set

  1. Sled Push – 3 sets of 40 yards
  2. Freehand Jump Squat – 3 sets of 12-20 reps
  3. Jackknife Sit-Up w/ Medicine Ball – 3 sets of 20 reps
  4. Side Bridge – 3 sets of 1 min (each side)

Checkout Lisa on her Twitter @TARALiSAMARiE