What you absolutely need to know for building huge pecs

By Vince DelMonte

When it comes to training pecs, the difference between progress and wasting your time will be in understanding the fundamentals. This second part of this article was written not to be the final word on chest training but to clarify the essentials—and most importantly to separate fact from fiction.

Inner/Outer Pecs

One mistake during exercise selection is the belief that certain movements can emphasize inner or outer pecs. This misguided notion was perpetuated due to the fact that some exercises can give the feeling that certain fibers are under more stress than others. The most rational explanation for this phenomenon is that many exercises, even those that look almost identical on the surface, offer variable resistance profiles. For example, most chest flye machines offer far more resistance near the end of the shortened part of the range of motion (ROM) versus lying dumbbell flyes, which are far heavier during the lengthened (or “bottom”) part of the ROM. This can lead to a much different muscular sensation based on where most of the resistance is located relative to the muscles. In truth, because inner and outer pec fibers run parallel to each other, it is a mechanical impossibility to separate the function of one fiber on the inside to another on the outside.

Incline Versus Decline

Of significant importance to training pecs is ensuring variations of resistance by changing the plane of the load relative to your shoulder joint. This is most commonly accomplished by inclining or declining a bench or changing the line of the resistance usually using cables in standing or seated variations.

The most important consideration when choosing inclines and declines is that while inclines offer slightly more upper-pec involvement, they can sacrifice lower-pec stimulus. Because the majority of pec fibers align horizontally across, and depending on rib-cage depth and shape, a flat press or slight decline offers significant involvement of the upper pec without sacrificing the lower pecs.

Keeping this mechanical reality in mind, it is still imperative to create several variations of angles using inclines and declines. However, they should be utilized to spread joint wear and offer slightly different motor recruitment and stimulation. In short, the more you incline the more front delts get recruited relative to pecs and the fewer lower-pec fibers are activated. Try not to emphasize inclines too much or incline too high too frequently if you wish to develop your pecs to their fullest potential.

Strategically Selecting Chest Exercises

We all know that variation of exercises and workouts is a must for consistent development. Instead of selecting exercises arbitrarily, you should now be able to better comprehend each exercise and strategically use them to your advantage.

One aspect not yet explained adequately might be the most important for variation: resistance profile, or where the resistance is heavy versus where it is light. Awareness of resistance is a tool that can significantly enhance your gains in the gym.

While most trainees are worried about a full range of motion, the reality is that the vast majority of chest exercises offer a far different resistance during each part of the motion. For example, a dumbbell bench press offers more resistance at the bottom (or lengthened end) of the ROM and zero resistance at the top (or shortened end). Contrast this to a cable crossover while standing in between a wide cable setup. There is zero resistance at the lengthened end of the ROM and far more resistance during the shortened end. Ultimately, there are infinite variations that lie in between these two examples that can be used effectively.

Here are some common examples of poor exercise selection and mistakes with execution.

Dips: The traditional dip exercise is essentially an extreme decline where the arms are forced in the sagittal plane (at the side, far away from the transverse plane) and the pec fibers are not in line to do much work. The shoulder-joint capsule is stressed at the bottom of the motion more often than not, mostly due to overextending beyond its active ROM.

Try this instead:

Decline Cable Presses: Using a steep decline bench (20 to 45 degrees) facing a narrow cable tower, line the cables up so that your elbows are in line with the cable at about 30 to 45 degrees of abduction at your shoulders (will vary with individuals). This path of motion and resistance profile significantly decreases risk on your glenohumeral joint and involves far more pec activity than its dip counterpart.

Cable Flyes: Far too many people will attempt to create inclines but set the cables too low and are standing too far in front of the cables to adequately stimulate the pecs. Other errors include not stabilizing the trunk or hips enough, protracting the shoulders too early or too much, and not lining up the path of the arm with the plane of the cable.

Try this instead:

Standing Cable Crossovers With Staggered Feet: Set the height of the cables not far below the height of your shoulder and following the path of motion in line with the direction of the cables (think about a windshield wiper staying on a windshield). Your hands should end up below your shoulders at the beginning of the movement and above your shoulders at the completion of the concentric phase. Always make sure that your torso is adequately stabilized using the muscles of your trunk and making certain no motion takes place at other joints, especially at your neck..

Dumbbell Flyes: Although there is nothing wrong with free-weight exercises, chest exercises using free weights all share very similar resistance profiles. One example on the extreme end would be dumbbell flyes and their variations. Because the resistance is non-existent at the shortened end of the ROM (at the top) and so high when the pecs are at their longest length (where they are weakest), acceptable execution of this exercise is not only difficult and risky on your joints, but also redundant if free weights comprise the rest of your chest program.

Try this instead:

Seated Chest Flye Machine: You may also use seated “cable presses” with a narrow cable tower at various angles and distances as a means of providing a changing resistance through the ROM.

Some of the other common mistakes seen in the gym often involve several combinations of what was outlined earlier: lack of control, moving too fast (while not yet establishing control), using too much or too little ROM, protracting the scapula too early or too much, not paying enough attention to breathing, flexing the cervical spine (lifting your head off the bench), using too much incline or too many incline variations to stimulate the pecs optimally, and failing to strategically select exercises based on where the resistance is in the ROM.

Whenever you are looking to change your chest routine, use these fundamentals as a guide to ever-increasing gains in the gym. Always be wary of those who preach complex advanced techniques, promising results that end up being totally unrealistic. Those who practice patience, strategize, and pay attention to their execution are those who ultimately thrive. IM

How one athlete used the weight room to rehab a major injury in just 30 days.

By Eddie Avakoff, owner of Metroflex LBC

Picture this: You’re an MMA fighter who just came off a disappointing split-decision loss. You fought hard but made mistakes that ended up costing the decision; simple stuff that could easily be fixed. So, with a fire lit under your ass, you show up to practice ready to rock and roll. Training goes well. As you finally begin to shake off the disappointment of losing, thinking you’re going to come out a better and stronger fighter, someone throws your leg too high on a jiu-jitsu guard pass, and you tear your hamstring. Your leg can’t move. In fact, it’s numb from the pain. And just like that, all progress stops. Forget fixing the mistakes from the fight. You need to learn how to walk again.

Welcome to my life this past summer.

There’s a psychological battle at play when you’re trapped in your own body. Watching from the sidelines as others work out is torture. Fitness is my identity, so being stuck in a chair was like being stuck in prison. The crutches that the ER gave me were a constant reminder of my disappointment. I refused to use them. And days following the injury, I limped from doctor’s office to doctor’s office awaiting my MRI evaluations and subsequently, my fate as an athlete.

Every doctor I went to recommended surgery. I didn’t blame them. If I could make 16 grand in an afternoon, I’d recommend surgery, too. And technically the doctors aren’t wrong; a tear exceeding one centimeter usually calls for surgery. However, these doctors didn’t know who they were dealing with. I’m one stubborn SOB.

Surgery was scheduled for a date approximately three weeks post-injury, in case it really was the best recourse. However, I was able to regain minimal movement in my right leg not long after. My zombie limp turned into a stiff walk. And with the ability to walk, I begin to do some sled drags. The sled walks offered slow and consistent eccentric activation, and subsequently blood flow, right to the injured site. Blood carries oxygen and nutrients. I figured that the more blood flow, matched with a nutrient-dense diet, would elicit faster recovery.

After two consistent weeks of sled walking, the strength in my hamstring was sufficient enough to descend into a high squat (way above parallel, but better than nothing). I also begin to rack pull light weight from about knee height. Any lower would have been too much of a stretch for my hamstring at that time. I’ve always been an advocate of foundational barbell work. Squats and deadlifts are two movements that seem to improve whatever you’re chasing: strength, mass, increased testosterone levels, and even rehabbing an injury. In everyday life, I’ll need to get in and out of chairs and also pick things off the floor, so I might as well start improving those weaknesses now.

For both lifts, I kept the weight light and range of motion limited. The emphasis was on the movement. Speed of each lift was slow but steady. Muscles were squeezed and held tight for the entirety of the movement. Session by session, weight remained consistent, but range of motion increased. I began to descend lower into each squat, and the rack pull height dropped to below the knee and then to shin height.  Things were improving!

Lo and behold, my hamstring began to recover even faster with the moderated activation. The stride of my walk returned to normal, and even light jogging began to seem not so far away. Come the day before my surgery, I went to see the doctor. I had to find out: Was surgery really the answer? I felt like it would be taking 10 steps back before taking one forward (figuratively and literally). Upon the doctor’s examination of my hamstring and progress I made, he was astounded: “That leg shouldn’t even be moving yet. I don’t know how you’re walking already.” Not just walking, but at this point, only three weeks after a torn hamstring, I was able to descend into a full squat.

The doctor’s explanation of how I was able to move my leg so quickly came as no surprise: There’s a lot of supporting muscle around the hamstring. That supporting muscle is acting as an “exoskeleton” around the injured site. This supporting muscle is allowing me to move my leg, feeding blood into the injured areas, and thus, speeding up my recovery.

And that’s really what I’m trying to get at in this article: Why rest something if it needs to get stronger? Of course moderation is the key variable that could change something constructive into something abusive. But assuming you’re properly moderating your movements and exertion to ensure everything is constructive, why wouldn’t you want to activate an injured area? Far too often I hear of athletes who suffer an injury and abide by doctors’ orders to rest it. No activation. No movement. Just rest until surgery. And then post-surgery is more rest! Had I taken that route, I would have had to rebuild a lot more than just my atrophied hamstring. My whole body would have gone soft. Out of the question!

Doctors assured me two things as I opted out of surgery: My hamstring strength would be slightly reduced by about two to three percent (however, it would have been reduced by about two percent had I opted for surgery as well) and, more importantly, there was no more susceptible risk of reinjuring that site, surgery or no surgery. So the question really was: “Do I want to be bed ridden for six months?” That was a no-brainer for me.

I respect doctors and their opinions, but sometimes I feel they abide by such caution, they might forget that athletes can heal and recover much faster than someone with a sedentary lifestyle. After all, what really is weight training besides breaking down the tissue and then building them back up stronger than they once were?

I keep telling people, “Exercise is the fountain of youth,” and rehabbing an injury is a perfect example of putting that to the test. Exercise the right way and for the right purpose, and you will be amazed at how your body will respond when given proper food and rest. As I write this article, it’s been about seven weeks since the injury and my hamstring is at about 85 percent healed. My running speed is still slower than it once was, but I can still run. And every week I get faster. Deadlifts are still weak, but I’m still making solid pulls up to about 315 pounds from the floor (I’m usually pulling around 550). I have lots of work to do, but had I undergone the surgery, I would still be facedown in a bed, planning a long road to recovery for 2017. In this case, less was certainly more.  IM

Expert advice to your questions about training, nutrition, recovery, and living the fitness lifestyle.

 Nathan: I’ve been lifting for 10 years, the last three to four hardcore in terms of really pushing the weights, volume, and frequency. I know my way around a gym basically. Despite that, I’ve never been able to create a strong mind-muscle connection with my chest. Any advice?

Alexander Juan Antonio Cortes: I understand your struggle. This is a common problem for many serious lifters. But there is hope! The following are the principles of muscular innervation, also called the mind-muscle connection.

1. Visualize the target muscle as the initiator, performer, and finisher of the exercise. This requires internal mental focus. To achieve eventual unconscious competence with the target muscle, you must start with active awareness first.
2. Actively grip the weight. Don’t passively hold on to the barbell or handle. Squeeze it and maintain that pressure throughout the entire movement. Your hands are highly innervative, and your grip connects with all of the major muscles of the torso.
3. Remove momentum, and slow down the tempo as necessary in order to establish contractile feel during the exercise. My preferred method is a smooth concentric (quick, but not jerky), a peak contraction at the top of the rep, and then a controlled eccentric. Make this as slow as necessary.
4. Lighten your load. Remove your ego from the lifting. If you can’t feel 50-pound dumbbells, 70 pounds won’t make your mind-muscle connection any stronger.
    
   

Etan: I’m 43 years old, 6’5, and 260 pounds. I’ve been training my whole life and know I have a decent base of muscle, but I’ve never been lean. I’ve always wanted to look ridiculously cut up. Is it still possible at my age to get ripped?

AJAC: Yes, it’s possible, but unfortunately, I can’t say its probable. This comes down to a question of the commitment you are willing to make. The older you get, the harder dieting tends to be. And if you’ve never been truly lean, this will be your first time following a strict dietary regimen and being consistent. Realistically, it may take up to six months to get truly “ripped,” assuming you’re starting with a body fat percentage in the mid-teens. Four to six months is a realistic time frame. Understand that this “ripped” state will be entirely temporary, and that the very low calories required to get ripped will not be sustainable. You will need to “reverse diet” your way back to a more normal bodyweight and body composition.

A better approach would be to take two to thee years to slowly recomp yourself. This would be accomplished through short-term diets and long-term periods of cruising while maintaining a lower bodyweight. Over time you could steadily get leaner. This approach is the most sustainable, although it will likely mandate seeking out some expert help.

Nabeel: I’ve heard about fructose being something you should avoid in your diet. It can cause fatty liver disease, easily converts to fat, and overall is bad for your health. Is this true?

AJAC: In a word, no. The reason the fitness world has demonized fructose can be traced back to around 2004. A research paper was published in the American Journal of Clinical Nutrition. It speculated that America’s increase in obesity since the 1970s was tied to increased consumption of fructose, specifically high fructose corn syrup (HFCS). This paper did not “blame” fructose per se, but said more research was needed. The fact that the increased high fructose corn syrup equaled increased calorie consumption was largely ignored.

The fitness industry took the paper out of context though, and HFCS become the new demon carbohydrate to avoid eating.

Fructose, when consumed as part of an isocaloric/maintenance diet, it does nothing that is “bad” in the body. The ill health effects are only seen when it is overconsumed on a hypercaloric diet for long periods of time. In layman’s terms, if you overeat a ton of sugar and get fat from it, it will probably have a negative effect on your health. So no, fructose is not unhealthy so long as it is consumed reasonably.

Ricky: Is there a certain amount of time that someone should spend doing mobility work each week? I’m concerned my flexibility has decreased, and I’m not sure what the best way to address it is.

AJAC: Are you training with a full range of motion? If not, I’d suggest starting there first. While flexibility can certainly be worth addressing individually, many tightness issues are the result of someone’s training, not because of a lack of stretching. If training is not the issue, then the simplest and most direct way to begin improving flexibility is to static stretch. Ten minutes daily of stretching the hamstrings, groin, quadriceps, spine, and shoulders will make an immediate impact on your active range of motion.

Sasha: I know these kinds of questions are annoying, but is the bare minimum of exercises someone could do and still look muscular?

AJAC: Actually this question is entirely reasonable. Determining a minimum number of exercises is a better premise to start from versus asking what the “best” exercises are. Relative to the potential movement of the human body, we can do two things: We project force outward, and we can pull force inward. That equates to pressing and pulling. From there, we can divide the body into quadrants of movement: vertical (up and down) and horizontal (forward and back). A way to think about this would be north and south, then east and west. Applying this model to the upper body, we can determine four basic movements:

1. Upper-body vertical movement: Pull-ups and dips
2. Upper-body horizontal movement: Push-ups and inverted rows
3. Lower-body vertical movement: Squats and step-ups
4. Lower-body horizontal movement: Deadlifts and sprints

Now, some people would argue with the above, but overall, building a program around the following movements, and nothing else, you’d be reasonably

Build  muscle and strength while staying pain-free and healthy in the process.

By Alexander Juan Antonio Cortes

Training the pectoralis major and minor, also known as the chest, is a common priority for both recreational and competitive lifters. When you’re young, it’s quite common for the bench press to be the predominant lift that is used for chest development. If you have advantageous biomechanics (big chest, short arms), bench pressing can seem incomparable for chest development.

As you age, though, there is an accumulation of wear and tear. Rotator-cuff injuries are the most common complaint among recreational lifters and competitive bodybuilders, and they are almost always incurred during pressing movements, specifically the bench press and incline press. You may feel invincible in your 20s, but once you get into the 30s, 40, 50s, with decades of lifting, you start to feel all those repetitions adding up.

As you age, your training approach to chest must become smarter. Your shoulder joints and pec tendons have only so many repetitions in them where they can be overloaded before something tears, frays, or snaps. And once injured, your ability to build any more muscle is highly compromised.

Rather than back off chest training completely, or be forced into stasis and believe that you’ve no future of muscles gains, your chest training can evolve. What follows is the Mountain Dog approach to chest training. This protocol is not only designed to prevent injury and have you train safely, but also sequenced in such a way to spur muscle growth, while not aggravating any preexisting or past injuries.

Rotator Stuff

Almost every man who has lifted has strained one or both of his shoulders from pressing. Why does this happen?

Go into the gym to train chest, and almost everyone does the same thing: They immediately head over to the bench press or incline press and start pressing right away. It seems like the right thing to do. Arnold loved to bench, the majority of magazines tell you to start off with flat or incline pressing, and there’s plenty of studies that say multi-joint compound movements are best for muscle growth. Are they all wrong? No, but they’re not quite right either.

When you go immediately into pressing without taking the time to pump the pecs with blood and invigorate the upper-back muscles for shoulder stability, you are creating the perfect setup for injury. Bench pressing is one of the most stressful movements you can do, and doing it first without any blood flow within the shoulder girdle is going to be aggravating to the muscles of the rotator cuff.

This may sound like I hate the bench press, but I don’t. Rather, it’s too often used as either an ego lift, or a staple exercise because everyone does it. But the results, and the state of your joints, don’t reflect the effort you put into it

So how do you adapt your training to deliver the muscle you want while staying pain-free and continuing to lift?

Smart Sequencing Equals Progress
Rather than persist with the same structure, let’s look at the exercises that we've previously been bashing: the bench press and the incline press. Instead of dropping them from the workout, I want you to change when you do them. For instance, let’s make barbell pressing the third or fourth movement instead of the first.

Sure, you may not feel as fresh and strong on the bench, but you'll be thoroughly warmed up and your pecs and shoulders will be pumped with blood. You’ll also feel more coordinated from the pressing movements you have already done, and you’ll make greater muscle gains long term, by training your chest with compound movements in an already fatigued state.

You should know that just because you don’t feel as strong initially when following this protocol, it doesn’t mean that you are weaker or that you are hindering muscle gains. Quite the opposite. You are setting yourself up for greater future growth and improved joint health.

Work Your Angles

A typical chest workout is usually some pressing that’s done on a flat bench, some pressing done on a 45-degree incline, and then some variation of flye. While this seems like a good mix of stimulus, the reality is that everyone is a little bit different in regards to what angles best suit their individual structure.

How do you know if flat and a 45-degree incline are the best angles for you? Pretty simple. Do you feel your chest and upper chest working? Or do these angles feel like you’re working your front delts?

Minor incline angles, or decline angles, or even extra-high angles (60 degrees versus 45 degrees), can yield massive improvements in pec recruitment. Slight inclines and high inclines can often work much better for “middle” and “upper” chest, while slight decline angles can also emphasize lower-chest fibers far better than flat angles.

A commonly held belief is that you cannot truly “isolate” a muscle. Even on a machine like a pec deck, other muscles in the shoulder are still working. So while it’s technically true to say you can’t isolate, you can emphasize.

Hypertrophy is joint-angle specific, and muscle is “built” along the lines of mechanical stress that is imposed on the muscle. So angles matter for muscle development. If your chest development has been a struggle, and you’ve had recurrent shoulder issues, then changing the angle of the movements you do will likely make a dramatic difference, both from a muscular development aspect and training longevity as well.  IM

Range Of Motion Is Relative

Form Nazis will tell you that every exercise must be full range of motion. That is wrong. In reality, range of motion (ROM) is relative to the resistance you’re using, the implement, and the intended effect of the exercise in question. Some exercises you want a complete ROM, while it can be very beneficial to cut the ROM short in others. Here are some shoulder-saving guidelines for ROM with various implements.

Dumbbells: For dumbbell movements, a complete range of motion should generally be utilized. What is most important with dumbbells is the setup of the arms. With some movement you may want your elbows flared, while in others your arm should be in tighter. Adjust your setup with whatever provides the most pec stimulation.

Barbells: Barbells can be much more stressful on the shoulder than dumbbells. If bringing the bar all the way to the chest strains the shoulder, then stop your ROM one to two inches above the chest. If the barbell feels good, however, then you can go all the way down, but pause each rep right above the chest. This will ensure you never use momentum to bounce out of the bottom and put the rotator cuff in a dangerous position.

Machines: Machines can vary with their ROMs. What is most important is finding and adjusting the machine to suit your biomechanics. Don’t be the guy who hops on the hammer press after someone else used it without bothering to adjust the seat height. Machine ROM can be full or partial, but always customize it as much as possible.

Cables: For cables movements, use a full range of motion. Cable exercises are completely customizable, so there is no excuse for cutting it short. The only caveat with cables is not to over-exaggerate the ROM past the ability of the muscle to contract. Otherwise, cables are phenomenal for targeted muscle tension and maintaining flexibility in your joints.

Bodyweight Movement: Much like cables, a bodyweight exercise like a push-up or dip can be individualized to your exact mechanics. Not only that, but the ROM for push-ups and dips is arguably the most "natural" training you can do for your pectorals. Do not cut ROM short on these movements unless you’re doing partial reps after having burned yourself out with full reps. An inability to complete a full ROM dip or push-up is indicative of poor joint health in the shoulders.

The Workout
Now that method and rationale has been made clear, here is how the protocol itself looks in practical workout form.

1. Pump and Activation: Moderate weight, moderate reps, 3 to 4 working sets

Goal: Warm up the joints and muscles with a complete ROM and sustained pump

Example: Pronated/Neutral-Grip Machine Chest Press

With this movement, you will first want to adjust the seat and seatback so that the lever arm is right in the line with lower chest. From there, select either a neutral or pronated group, and test what gives you better chest engagement. Begin with warm-up sets of 20, and work up to a harder set of 15. Add a little weight, and hit a set of 10. Add some more weight, and hit two very concentrated sets of eight. Reps should be smooth on every set, with a controlled concentric and controlled eccentric. Count two seconds down, two seconds up.

Sets: (3) 4

Reps: (Warm-up: 20, 20, 20) 15,10, 8, 8

2. Progressive Overload: Low to moderate reps, 3 to 4 working sets

Goal: Use heavier weight, progressively work up to top end sets that safely work both muscle and progress strength development

Example: Low Incline Dumbbell Press 

First, experiment with the height of the incline. Anything from as little as five degrees to as much as 30 degrees can work. Find what angle is suitable for you and allows for a complete stretch of the pecs without overworking the front deltoid. Start with reps in the 15 range, and work up to a hard set of 10. From there, increase the weight for a set of six to eight reps based on how strong you are feeling. Aim to either add reps to that weight each week, or increase weight the next time.

Sets: 3

Reps: 15, 10, 6-8

3. Supramaximal Pump: Moderate to very high reps, 2 to 4 working sets

Goal: Create as much blood flow to the muscle as physiologically possible through higher reps and constant tension 

Example: Smith Machine Incline Press

On the Smith machine, set an incline anywhere from 25 to 60 degrees, at whatever angle engages your upper chest more. For the weight, start with a set of 30 reps as a warm-up and then add weight for the work sets. At this point, your pecs and shoulders should be thoroughly warmed up. With these reps, use a faster tempo and keep tension constant, stopping one to two inches short of the chest.

Sets: 3

Reps: 30, 15-25, 15-25

4. Contraction and Stretch: Moderate to high reps, 2 to 3 working sets

Goal: Work the pumped muscle through a super intense contraction while emphasizing a full stretch to promote muscular growth. 

Example: Assisted Dip

For these, go right into the working sets. Offset your bodyweight just enough so that the resistance burns you out around the 8 to 10 rep mark. On each rep, slowly lower yourself, emphasizing the pec stretch on every single rep. Take a full five seconds on every descent.

Sets: 3

Reps: 8-10

Online trainer Parker Egerton has a secret for his success. No, it’s not the beard.  

By Mike Carlson

PQ: "”People always want to find a flaw and attack it. I try to stay positive. I always say, ‘I treat people the way I want them to treat my son.’”

PQ: “I always figure that someone else out there is going through worse but trying harder.”

The interweb is filled with physique transformation experts and online trainers. How does a reputable coach cut through the static and separate themselves from the rest of the pack?

“I ask myself that almost every day. I want to know how I can continue to grow. I tell people all the time there are thousands of guys out there on social media with crazy aesthetics and a way better physique than me, but they don’t have a following at all,” Parker Egerton says . “Maybe a 6’2” bearded tattoo guy with abs sticks out a little bit more than someone who doesn’t have a beard and tattoos? I think I’m more recognizable.”

Egerton has more than 500,000 followers on Instagram, an impressive feat when you consider he’s not a competitor, isn’t in advertisements, doesn’t have clothing line, and isn’t sleeping with a Bikini star. What’s remarkable is that he spends most of his days at home, tending to his online clients and his five-and-a-half-year-old son, Parker V (yes, he is the fifth in a long line of Parkers).

So what’s his secret? Some of his appeal comes from his looks, but the energy he puts out in the world deserves plenty of credit. Egerton lives with an emulsion tear in his right leg, a near-crippling injury that makes his leg numb at best and sends unbearable stabbing pains through his lower body at worst. If he drops his keys, he has to kneel down to reach them. Still, you almost never see him without his huge megawatt smile on his face and words of encouragement spilling from his mouth.

“My brother is a Navy SEAL, and we have friends who are missing limbs now because of fighting in a war,” he says. “I feel fortunate for still being able to do what I did. I stay positive. You have to stay positive.”

Egerton first visited Iron Man in May of 2015. It was the first time he had ever visited California. When he got home, he told his wife they were moving. A few months later, Southern California became their permanent home, and Egerton has recently signed a lease to open his first gym. That’s the power of positive thinking.

Mike Carlson: At 6’2” and 230 pounds, you stand out in the aesthetics field just on sheer size.

Parker Egerton: I get that a lot. I’ll be at expos like FIBO or Olympia, and when I meet people that is one of the first things people always say to me: “Man, you are a lot bigger than I thought you would be in person.” I always say, “I don’t know if that’s a good thing or bad thing!” It is a good icebreaker, though.

MC: You don’t have a tiny waist like some competitors. You have a more manly look. Is that what sets you apart?

PE: I wish I had that tiny waist! I don’t have a tiny waist, and I’m not good at vacuums or sucking my stomach in. I wish I could, but that’s just not me. My waist is not small like Sadik’s [Hadzovic]. He has a crazy-small waist. I don’t have that, and no matter what I do it’s not going to happen. So I’m not going to sit there and stress about it. I’m going to do the best I can with what I have.

MC: Is that part of your appeal?

PE: Possibly. I feel like more people can relate to me more than Sadik or Jeremy [Buendia]. There is a handful of those guys with those crazy waists. That’s a lot of genetics as well. I feel like I train really hard every single day, and no matter what I do, my waist is not going to get smaller.

MC: You have hundreds and hundreds of online clients. What kind of clients seek you out?

PE: I get a varied spectrum of clients. I just signed a kid the other day. He’s 16, and I had to tell him that I needed to talk to his parents since he’s not 18. Then I have clients who are in their early 60s. I have people who haven’t been to the gym since high school and are now in their 40s, and others who just got offstage for a competition and want to bulk up. I try to do it all.

MC: What’s the most common fitness misconceptions you encounter?

PE: People think they can half-ass the nutrition. I’ll get, “I haven’t been weighing out my meals, and I’ve been snacking a little bit, and I don’t understand why I’m not transforming.” I’m like, “It’s because you’re doing the same thing you were doing prior and you expect a different result. That’s called insanity.” I explain to them that I use this idea in every concept in life: “I am not going to give a half-effort to get a half-result.” They’re like, “But I’ve been working out!” I tell them, “The working out is the fun part.” I love going to the gym, but would I rather have doughnuts and lasagna than ground turkey? Of course! People get lazy on their nutrition.

MC: Tell me about the injury that you live with.

PE: The tendon that holds on to my hamstring at the insertion point under the glute completely ripped off. It went all the way down to the lower part of my knee. I had two surgeries that cost 120,000 dollars and I’m still not fixed. They screwed metal hooks into my pelvic bone and that reattached two of three hamstrings. For the second surgery, they tried to repair the third one but it still wouldn’t attach. The biceps femoris is supposed to be inserted under the glute, but it’s hanging by my knee. It’s clearly visible. I have a couple scars from both surgeries that form a T. The top of the T is right under my butt cheek and goes all the way down most of my thigh. I have no feeling from the back part of my hamstring all the way down to my Achilles. It’s a bummer, but I always figure that someone else out there is going through worse but trying harder. That’s something I always tell myself.

MC: You seem to get a lot of “haters” on social media commenting on your legs.

PE: All day long. It’s always about my legs. I’m not going to sit there and explain it 100,000 times. If I was able to train my legs, by all means, I would try my best to make them as aesthetic as possible. But the fact is, I am a provider for my family. I had two different surgeries and I couldn’t leave the bed for four months. It was horrible. If that were to happen to me right now, the bills won’t be paid. It would be stupid and selfish for me to try to put five plates on the bar and squat.

MC: Can you train legs at all?

PE: I still train my legs, but I can’t go heavy. I can’t squat or deadlift. I do a lot of extensions. I probably do 200 reps of extension. I do legs more than any other bodypart, but you can’t tell because there’s only so much I can do. People always want to find a flaw and attack it. I try to stay positive. I always say, “I treat people the way I want them to treat my son.” That’s how I treat people.

MC: Why don’t you compete in Men’s Physique? It seems perfect for you with the long boardshorts.

PE: I did a few national shows. I got a first call-out, but I never got my pro card. I realized that competing was not for me when I was till eating Krispy Kreme the week of my shows. Whereas when I was first approached by Iron Man to shoot, I was 100 percent on it. That kind of told me that I took photo shoots more seriously. My hat is off to anyone who competes. I know what it takes. I’ve been through it, and I have respect for every single competitor. I don’t care if you get last call-outs or if you’re Jeremy Buendia.

MC: Whose physique inspires you?

PE: If I had a dream physique, it would be two people put together: Sergi Constance and Calum Von Moger. They are both friends of mine. Sergi’s physique is the best in the game. But I also like how big Calum is. And he is super-shredded.

MC: Without competition, how do you stay motivated?

PE: I look at my body as a business. I make my income from all my training. I can always tell that when I’m leaner and looking shoot-ready, my sales are much higher. I am really competitive person, and it drives me crazy not to look my best all the time. I’ll take two to four weeks once a year and go off a strict diet and I’ll live a little bit. For the most part, this is a lifestyle for me. And there is always my competitive edge. I feel like there are guys out there who are training harder and who want it more, and that pushes me even harder.

MC: What’s your game plan for the rest of 2016?

PE: I’m going to keep doing what I’m doing. I set a lot of goals for myself and I write them down. I work toward them every day. I have a big one I want to achieve before the end of the year. I show first and I talk later. There are too many talkers. I’d rather say, “I did this,” rather than “I am going to…” That’s just me.  IM

Name:  Parker Egerton
Age: 29

Lives:  Corona, CA

Favorite exercise:  A variation of an Arnold press, but to target the anterior deltoid compound set with dumbbell front raises

Least favorite exercise: Anything pertaining to abs

Weirdest healthy food you eat regularly: Brussels sprouts

What would be your last meal on Earth? Japanese hibachi

Who would you cast to play you in a movie? Dan Bilzerian, although I have a better beard

What was you last legitimate reason for skipping a workout?  I signed a lease on an industrial building for my first gym!

Instagram:  @Parker_Physique

Website: ParkerPhysique.com

Your core needs to be strong, functional, and ready for anything.

 By Cooper Graham

Sit-ups and sports have traditionally gone together like bodybuilders and biceps curls. Even before physiologists could explain why the muscles of the midsection are so important for generating force, coaches instinctively knew that the core musculature coordinates the movement between the upper and lower body.

Unfortunately, a slavish devotion to the sit-up (or crunch) has prevailed. While that type of spinal flexion is good for developing the rectus abdominis, the core is composed of several other muscles that enable an infinite number of movement patterns such as twisting, bending, leaning, swaying, tilting, and stabilizing. For instance, one of the most important movements generated by the abdominals is rotation. Unfortunately, it is also one of the most overlooked when it comes to training.

“Athletes need to be able to rotate and rotate explosively,” says Brian Richardson, MS, CPL2, NASM-PES, co-owner of Dynamic Fitness in Temecula, California. “The reaction of an athlete is like one-thirtieth of a second. So they need to work that pattern and those muscles to react.”

Richardson claims that improving speed and power in the external obliques, the muscles that drive torso rotation, is the key to improving performance in all manner of motions, whether it’s throwing a punch or swinging a golf club. However, training the external obliques can be slightly tricky. For instance, when standing, the external obliques move the upper body from right to left and are the main drivers when throwing a right cross. However, when you are on your back and your hips are anchored to the floor, they move your right hip farther to the right. For that reason, Richardson recommends performing both standing and supine rotational exercises.

Another facet to consider is rep scheme. Core muscles are made up of fast-twitch and slow-twitch muscle fibers and thus must be targeted with both heavy loads and low reps as well as light weight and high reps.

The bottom line is everyone need a well-rounded abdominal training program that encompasses multiple planes of movement, full ranges of motion, and varying rep schemes. Here, Richardson has created a short but effective workout that addresses all the variables and will have you ready for any challenge.

Rotation

These two exercises will help develop rotational abilities across two planes of motion. The medicine ball throw focuses on building power while the goal of the windshield wipers is stability and muscular endurance.

Weighted Throw: Hold a heavy medicine ball or slam ball at your waist and stand about five feet away and perpendicularly to a stable wall. Your left shoulder should be facing the wall and your toes pointed 90 degrees from it. With both hands under the ball, pivot on your right foot and throw the ball into the wall as hard as possible with a two-handed scooping motion. Pick up the ball and repeat for reps before switching sides.

Sets/Reps: 4x25 reps (two sets each side)

Lying Twist: Lie on your back with your arms straight out to the sides, legs straight up in the air, toes pointed at the ceiling. Your hip, shoulder blades, and back of your head should remain in contact with the ground throughout the movement. Lower your legs all the way to one side until they lightly touch the ground. This is your starting position. Take a breath and tighten your abdominals. Slowly bring them up in an arcing motion across your body and all the way to the other side until they lightly touch the ground. Take a full three seconds to move from left to right. Immediately return, taking another three seconds to go from right to left.

Sets/Reps: 3x12-15 reps

Tempo: 3-0-3

Flexion

While you don’t want overstimulate the rectus abdominis (those muscles that make that six-pack shape) with countless crunches and sit-ups, you don’t want to neglect them either. One of the best exercises for that part of the core is the hanging leg raise.

“The hanging leg raise is a great movement,” Richardson says. “The lower muscle fibers in the abdominal wall will really fire off, and there is a whole slew of other things going on synergistically. It really helps for explosiveness.”

Hanging Leg Raise With Posterior Tilt: Grasp an overhead bar with one hand, contracting that lat, then grab the bar with your other hand, tightening that lat, as well. (An easier version of this can be performed on a captain’s chair, with your forearms braced on pads.) Your lats and shoulder girdle should be locked down, as opposed to being in a dead hang. From here, internally rotate your legs, point your toes in, and squeeze your thighs together. With this built-up tension, raise your feet as high as you can toward your head, maintaining total control the entire time. Once your thighs are parallel to the floor, tilt your pelvis and bring your feet above your waist and slightly forward. Take two three seconds to bring the legs up and two seconds to lower them. For an extra challenge, hold a medicine ball or light dumbbell between your feet.

Sets/Reps: 3x10-12 reps

Stability

A body needs to do more than contract and explode. Deceleration and control are vital biomotor abilities. If you can lock down your core and prevent excess motion, you will more effectively transfer power from your trunk to your extremities. This turbo-charged version of the classic plank forces you to maintain dynamic stability for a full minute.

Stir The Pot: From a kneeling position with an exercise ball in front of you, place your forearms on the ball. Come off your knees and onto the balls of your feet and into a plank position with your body forming a straight line from your head to your heels.  Your abs should be braced, your glutes engaged, your elbows under your shoulders, and you should have neutral spine alignment. Initiate the movement by slowly moving your forearms forward and then into a circular motion for the prescribed amount of time. Reverse the direction of the circle for the next set.

Sets/Reps: 60 seconds

Tempo: 4 seconds for each circle

Music is an important part of your workout. Give it the respect it deserves.

By Amanda Burrill, MS

Let’s recap the things we do to make every workout count. We get plenty of sleep, establish a pre-workout routine, factor in fashionable yet functional gym gear, and make sure we are properly fed and hydrated. So once you gaze upon your kingdom and the fireworks are about to go off, what could go wrong?

It’s one of those tragedies that needs to be experienced before it can be fully appreciated: You roll into the iron temple of worship and you don’t have your headphones. You know your workout is going to suffer.

Music can really dictate your workout. The mood you want surrounding your sesh is a personal choice, but I’m willing to bet this mood aligns with adjectives like “badass” and “inspiring.” The headphones delivering this musical message straight to your brain are worth the extra dollars. Music purists insist that wireless headphones compromise sound quality. That may be ever so slightly true, but is it worth being encumbered by wires while you tackle dynamic movements? No way. That’s why all of these picks are wireless. As an added bonus, all of these following options allow you to take calls, too. Not that you even have your ringer on while you work out.

Hear ye!

JLab Epic2

Cost:  $100

Where to buy: JLabsAudio.com

The number-one asset of these headphones is the 12-hour battery life, tied for longest duration of this lot of products. Second, the Epic2 comes in a choice of three colors and a limited edition called “USA.” (Get that one.) JLabs took their award-winning Epics and upped the battery life, made them more “skip-proof” with newfangled technology, and also upped the water-splash-sweat proofing, earning these an IPX5 rating, the highest there is. Still, don’t wear them swimming. (But really, who swims for a workout?)

Monster iSport

Cost: $100

Where to buy: MonsterProducts.com

Without fail, every Monster product I’ve tested has superior sound quality, and I really want to emphasize the power of the bass, even in one of their smaller models like the iSport, where I didn’t expect it. The sound maintains clarity throughout the 30-foot wireless range without breaking up. iSport is also lightweight and stayed snugly put during both lifts and runs, thanks to the specially angled tips.

Jabra Sport Coach

Cost:  $120

Where to buy: Jabra.com

This pair checks all the boxes but adds a distinct feature the others don’t have—hence the name “Sports Coach.” The “intelligent audio coaching” helps you plan, track, and analyze cross-training and indoor workouts with an app that lets you choose from more than 40 exercises. You get personalized in-ear coaching based on time or repetitions all while your favorite music plays. And neato-burrito: If your phone or music device is NFC-enabled (near field communication), just tap the Sport Coach to it for the most effortless pairing ever. So you can be effortless and lazy right before you work really hard.

Plantronics BackBeat Fit

Cost: $130

Where to buy: Plantronics.com

These looked rigid and are one size fits all. Since I have a huge noggin, I assumed the BackBeat Fits wouldn’t “fit” well, but I was wrong. On-ear controls are very convenient and the P21 nano-coating actually repels liquid away. So it’s beyond waterproof. Or I just invented that. If you tend to bebop around late at night or go on outdoor runs, these also have a reflective finish to keep you from getting killed by motorists. These also come with a reversible armband if you need a place to secure your phone, or you can just use it to store the device.

Jaybird X2

Cost: $150

Where to buy: JayBirdSport.com

I was using wireless headphones before anyone else I know, thanks to a thoughtful gift way back in the day. I basically invented them, and they were Jaybirds. Then last year I reviewed the Jaybird X and loved them for their innovative ear fins that come in various sizes so you can mix and match and adapt to find your best fit. So now it’s only fitting I took the X2s for a spin. It’s not surprising that I love them, too. For taking a beating like a champ, they also have a classy feel that making them seem okay for when I’m wearing a suit. Also of note is the increased battery life—now eight hours—and choice of six color flourishes.

Active Collection's Beats Solo2

Cost: $300

Where to buy: BeatsByDre.com

If I’m mixing it up with cardio, I like the smaller earbuds, but for a straight-up iron-smashing sessions, I love over-the-ear headphones. These will cost you a pretty penny, but boy, do they look fresh and offer great sound. The “Active Collection” comes in bright blue, red, and yellow, and have a 30-foot range and 12-hour battery—top of it’s class in both categories. There is an illuminated LED fuel gauge on the headphone, too—the first time I’ve seen that. Did I mention that these look cool?

In an increasingly stressful and toxic world, a good multivitamin is more important than ever.

By Jenevieve Roper, PhD, CSCS

Ever hear of a food jag? If you have kids, you may know a little something about it. Essentially, with kids, they get stuck in a rut and refuse to eat anything but macaroni and cheese or some other random high-carb, low-nutrient food. Well, as adults, and especially those trying to put on muscle or lean out, we can often find ourselves in a food jag. Except your kind is where you only eat tilapia and asparagus or chicken and rice for extensive periods of time. While it helps us reach our physique goals, we can end up cutting out a lot of vital nutrients, which eventually wreaks havoc on our bodies, and even more so on our metabolism and strength.

Certain vitamins and minerals need to be consumed just about every single day. They aren’t stored in our fatty tissues, so they get flushed out of our systems along with water. And when diets become overly restrictive, you can end up missing out on many nutrients that can keep you in top shape. This is where a multivitamin comes in handy. While it’s not the sexiest thing in your supplement toolbox, it’s still one of the most important.

The next question is what multivitamin should you be taking? With so many out there you can never really go wrong, as they all contain most of the vital nutrients you’ll need. But as an athlete (yes, you should be considering yourself an athlete right now), certain multis are going to be better than others as they contain higher amounts of specific vitamins and minerals that aid in muscle hypertrophy, and others that get used quickly in an active lifestyle. If we at Iron Man had to create a multivitamin, here are a few things we would include.

Vitamin D

While a fat-soluble vitamin that you shouldn’t have to consume every day, vitamin D is essential to include in your multivitamin. It’s responsible for supporting the immune system and increasing cognition, but recent research shows that it is also linked with testosterone production and metabolism function. Yes, this is the same vitamin that is synthesized by your body when you step into the sun for at least 15 minutes. But with an increase in sunscreen use (which blocks absorption of vitamin D) and a darker complexion, about 80 percent of the US population has a vitamin D deficiency.

Therefore, it’s essential that your multi include vitamin D. But how much? Well, the recommendation is about 400 to 800 IU per day, but it appears that is too low. You should try to take in about 1,000 to 2,000 IU per day, which should meet the needs of most athletes. This means you may have to supplement with vitamin and a multi. And yes, that is even if you’re in a high-calorie bulking phase. Vitamin D is one of the few nutrients that is almost impossible to consume adequate levels of from whole foods.

Iron

Iron is a mineral that is mostly known for its ability to transport oxygen within the body. It attaches to a specific molecule known as hemoglobin, which allows for the attachment and transportation of oxygen. When iron stores get low, the first sign is fatigue. So if your energy is low and you can’t seem to get through your workouts, iron may be the culprit. It’s found in many types of foods, but mainly animal foods, such as beef and chicken.

While women are usually more concerned about developing iron deficiencies, you should know that anyone who regularly exercises is at risk of low iron levels. The athletic population actually needs about 30 percent more iron than non-exercisers. While we aren’t sure about the mechanism, it was thought that a large amount of iron is lost through sweat. While we don’t believe large amounts are depleted that way anymore, we still known that some small amounts can be lost, which may contribute to the increased need. Look for at least eight milligrams per day to help maintain your performance.

Zinc

Zinc is an antioxidant that helps support the immune system. But did you also know that it regulates testosterone production? It also helps in the conversion of cholesterol to free testosterone alongside magnesium. Zinc is a micronutrient that we get from food, but many athletes do not consume a whole lot. And because we lose it in our sweat (a little more than we do iron), athletes are especially susceptible to be deficient in zinc.

There are two recommended doses for zinc, one of which is more of a maintenance dose. But since you’re an athlete, you are typically at risk for deficiency, so you’ll need to consume the higher dose of 25 to 45 milligrams per day. Be wary of going above 40 milligrams a day, however, as research has shown that it can start to interfere with calcium and magnesium absorption since they all use the same transporter.

Vitamin E

Vitamin E is actually a group of several different compounds that all work as antioxidants and help boost the immune system. This is important because the harder you train, the more susceptible you are to getting sick because of something known as “the open window.” Infections and sickness could potentially derail your training. And your risk is even higher when you start incorporating two-a-days.

While vitamin E can be adequately consumed through the diet in foods like avocado and olives, it can be difficult for some athletes to get enough when on a low-fat diet. Look for a multivitamin that contains at least 15 milligrams, but no more than about 150 milligrams.

Vitamin C

Vitamin C is another antioxidant that is known to help boost the immune system and prevent infections. While many foods are fortified with vitamin C, anyone who is restricting their carb intake may be missing out on this key nutrient, since most processed grains, breads, and juices contain vitamin C. And as someone who trains hard, you definitely need more vitamin C than the average Joe.

Most will recommend 100 to 200 milligrams per day since you can easily get vitamin C through the diet, but as an hard-training gym rat, you should be opting for about 2,000 milligrams per day. This will also help support your immune system as your training intensity increases as well as facilitate zinc and iron absorption.

Magnesium

Magnesium is another mineral that is a common deficiency in the US. It comes second to vitamin D because grains are actually a poor source of magnesium. And when athletes are carb-restricted in combination with performing high-intensity exercise, magnesium can actually be depleted in our systems fairly quickly since it is a key player in exercise metabolism. Not only is it needed for exercise metabolism, but it helps with testosterone production as well, and can impact muscle hypertrophy.

Therefore, you probably need a bit more magnesium than you actually think. The standard dose is 200 to 400 milligrams per day. Of course, anyone doing morning cardio and 90 minutes of weight training five to six days a week could use a bit more. Actually, a lot more. In fact, it has been recommended that athletes take 200 milligrams per 50 pounds of bodyweight and on days of increased performance (i.e., two-a-days), you should take up to 300 milligrams per 50 pounds of bodyweight.

Chromium

Chromium is an essential mineral that is known to help regulate glucose metabolism and insulin sensitivity. In short, it potentially has the ability to increase the action of insulin and keep your blood glucose levels steady, if taken throughout the day. This helps fight hunger and keeps your diet on track. It is also a common deficiency among those in the US, as it has little bioavailability in most of the foods we consume. Therefore, supplementation is a must, especially with athletes on a restricted diet.

Now, when only supplementing with chromium, usually it’s taken with meals, twice a day. So you may have to follow the manufacturer’s guidelines on when to take your multivitamin. However, the minimum you want included in a day is 1,000 micrograms.  IM

Beyond The Basics

A new breed of multivitamin has appeared on shelves in recent years aimed at the ultra-active gym crowd. It’s smart move, as a hard-training, strict-dieting 24-year-old needs something more than the Centrum Silver that his grandparents take. Here are a few smart extras to look for to round out your nutrient intake:

• Carotenoids: These yellow, orange, or red fat-soluble pigments act as antioxidants to protect against chronic diseases. They include lutein, zeaxanthin, lycopene, and many more.
• Digestive enzymes: Let’s face it, protein and fats can be hard to break down sometimes. They include amylase, protease, cellulase, and lipase.
• Flavonoids: Also called bioflavonoids, these plant-based antioxidants provide a multitude of health benefits to the heart, metabolism, and immune system.
• B vitamins: Key players in regulating the metabolism
• Biotin: Great hair, skin, and nails always catches the eye of attractive partners, but also for its role in regulating the metabolism.
• Calcium: It should speak for itself, but let’s just say you need to make sure you get adequate amounts for strong bones, muscle contraction, and nerve transmission.

Life is catabolic. It seems that a long list of everyday experiences conspire to break down the muscle we’ve spent so much time working to build. The beauty of a strong and simple BCAA formula is that it spares the muscles you craft, instead of letting them wash away like a sand castle in high tide. BCAA 12,000 Powder by Ultimate Nutrition is a solid performer in the BCAA category, supplying an effective dose of leucine, valine, and iso-leucine. Over the last few years, leucine has taken over the spotlight as the main driver of protein synthesis. While many products like to incorporate a massively one-sided ratio of leucine to the other BCAAs, it’s often accomplished by reducing the amount of valine and iso-leucine.

BCAA 12,000 Powder delivers 3,000 milligrams of leucine and 1,500 milligrams of both valine and isoleucine. The classic 2:1:1 ratio is backed by a by years of research as being one of the most effective BCAA formulations. Other companies look to razzle-dazzle the customer with gimmicks and gadgets, but Ultimate Nutrition has quietly created a reliably sound BCAA supplement for a reasonable price and with only five calories per serving and no carbs and zero sugar. Just like when it comes to working out, the classic fundamentals never go out of style. BCAA 12,000 Powder is available unflavored as well as in cherry, grape, fruit punch, lemon-lime, orange, pink lemonade, blue raspberry, and watermelon flavors.

For more info check out ultimatenutrition.com.

How far will you go for muscle growth? If a substance is safe and legal, does that mean it’s fair game? If so, you might want to crack open a bottle of cockroach milk. Scientists at India’s Institute For Stem Cell Biology And Regenerative Medicine looked into whether milk protein found in the gut of the Pacific beetle cockroach—a bug that gives birth to live babies instead of laying eggs—resembles milk from a human or cow. They found that cockroach milk had more calories and the same amount of complete protein as buffalo milk, considered to be the most nutrient-dense milk. It also has a mechanism for controlled nutrient release. While harvesting this milk would be a nearly impossible task, scientists are looking into synthesizing it as a sustainable superfood with a low carbon footprint. Get ready to pour yourself a big glass of Bug Gainz.

 I’m In Trouble? Urine Trouble.

Proper hydration is vital for optimum health, strength, performance, and a fast metabolism. Hydration needs are highly individual, though. Size, activity level, and climate all play a role. A brand-new study from the European Journal Of Nutrition has found an easy way to assess your own hydration status: by looking at the color of your urine. The first study of its kind, scientists utilized an eight-shade scale to measure the relationship between fluid intake and urine color. They found that a two-shade difference indicated a significant reduction in total fluid intake. The lighter the color the greater the amount of fluid has been consumed. Ideally, you want to see a consistent color that is almost clear. Tracking the color throughout the day is an easy way to gauge if your hydration habits are helping or hindering our fitness goals.

24-Carrot Prostate

Over the years, meat and dairy consumption have been linked to an increase risk of prostate cancer risk. Since those protein-heavy foods make up a large portion of a bodybuilding-style diet, it might be smart to add some carrots to your eating plan as well. Chinese scientists at the University of Zhejiang performed a meta-study (collating the result of several other reputable studies) and determined that eating just 10 grams of carrots a day (the equivalent of a few baby carrots) can reduce the risk of prostate cancer by five percent. Consuming one large carrot every day cuts the risk in half. Researchers believe that the antioxidant carotenoids found in the vegetable (namely, alpha-carotene and beta-carotene) inhibit the growth of prostate-cancer cells.

Enjoy Your Own Brand

Food prep is an odd habit. In one way, we tend to dread those Sunday afternoons of chopping, cooking, weighing, and partitioning, but in another we couldn’t imagine life without it. We even enjoy it. The fact is, we seem to be genetically predisposed to enjoying food we make ourselves. The journal Health Psychology examined attitudes toward meals that were self-prepared and those that were purchased ready-to-eat. Subjects overwhelmingly experienced greater enjoyment when eating self-prepared foods, especially when they were perceived as being healthy. (Self-prepared unhealthy foods were not enjoyed nearly as much.) It seems that feelings of pride in being industrious, thrifty, and healthy actually improve the perception of the food. This must be the reason why people who have never experienced food prep can’t imagine preferring it to the take-out slop they usually eat.

Brain Oil

The public has gone coconut crazy lately. Coconut water, coconut flour, and coconut sugar are everywhere. Coconut oil, it turns out, might be the one product that is more than a fad. With a light flavor and a higher smoke point than olive oil, coconut oil is tasty, versatile, and contributes some brain benefits as well. Studies have already shown that coconut oil is effective in combating and delaying the onset of Alzheimer’s disease, but new research from the Journal Of Oleo Science has found additional benefits. More than 50 percent of the fatty acids in coconut oil are made up of lauric acid. It turns out that lauric acid promotes the production of ketones within brain cells called astrocytes, providing fuel to neurons and improving overall brain health.

Produce Happiness

Fresh fruits and vegetables are great for your abs, but they are also pretty darn good for your head. Info published in the American Journal Of Public Health claims that people who go from eating no fruits and vegetables to consuming eight servings a day experienced an increase in life satisfaction that was equal to moving from being unemployed to fully employed. Additionally, the boost of happiness that comes from eating more produce (eight servings seems to be the threshold for incremental improvement) happens much more quickly than the proven health benefits that are bestowed by the fresh fare. The scientists, who were collaborators between the University of Warwick, England and the University of Queensland, Australia, feel that a link could be found between mood and the level of antioxidants in the fruits and vegetables, but more research is necessary.

The Eating Window

Time-restricted feeding, also known as a version of intermittent fasting, is when the practitioner only allows themselves to eat for a certain period during the day, usually between four and eight hours. It’s been found to be very effective for people who are overweight or insulin resistant. A new study seems to prove that it’s not a smart choice for those looking to add muscle. Published in the European Journal Of Sport Science, the study examined two groups of young men who were both put on a weight-training program. The first group ate whatever they wanted, and the second group was restricted to a four-hour eating window four days a week, although no restrictions were placed on what they could eat. After eight weeks, the group with the eating window experienced no positive body composition changes, despite eating approximately 650 fewer calories a day. The study concluded that intermittent fasting “is likely suboptimal for muscular hypertrophy during weight training and lean mass retention during weight-loss diets.”

Post-Exercise Fat

The post-workout meal is the best feeding of the day. You can chow down on a big plate of protein and simple carbs, knowing those nutrients will be partitioned into your muscles. Some recent clinical information seems to show that for best results, you should keep that meal low in fat. An experiment detailed in the journal Medicine & Science In Sports & Exercise put two groups of athletes through two-a-day workouts. One group ate high-carb meals between workouts while the other group consumed high-fat meals. By monitoring gene activity, researchers were able to determine that the group who ate a lot of fat between workouts experienced a reduction in the enzyme p70S6K1, which promotes protein synthesis, thus impairing hypertrophy. In other words, save your healthy fat intake for meals that do not surround your workouts.

Add some variety to your diet with these underrated foods that can help you get lean.

By Team Iron Man

Here’s a truth about getting ripped: The leaner you are the harder it is to lose fat. These following five foods can help put a little more horsepower in your metabolic engine, but only if you already have your fat-loss fundamentals covered. These are black belt–level dieting options, designed to squeeze the last bit of fat off you through their clever biochemical reactions. They won’t be effective if your big nutritional picture—carbs, protein, and fat intake—is completely out of whack.

Chickpeas

Consuming this legume stimulates the release of the hormone cholecystokinin, which signals satiety. Add to that the fact that a half-cup of cooked chickpeas has seven grams of protein, 22 grams of carbohydrate (most of which are fiber), and practically zero fat, it earns a place at the top of your grocery list. A study published in the Journal Of The American Dietetic Association suggests an association between chickpea consumption and a decrease in bodyweight due to improved insulin sensitivity. Loaded with iron, chickpeas provide significant amounts of calcium, phosphorus, and potassium for optimal muscle function.

Tip: Puree chickpeas to make hummus, toss some into a salad for variety, or roast them for a crunchy snack.

Apple Cider Vinegar

Acetic acid, present in all vinegars, is proven to assist in fat loss by increasing fatty-acid oxidation. A 2009 study published in the Journal Of Agricultural And Food Chemistry found that rodents fed high-fat diets and acetic acid had 10 percent less body fat than the control mice at the end of the study. Another study reported less visceral fat and increased weight loss in subjects who drank vinegar compared to those who didn’t. Acetic acid has been shown to increase fatty acid oxidation and suppress the accumulation of body fat and liver lipids.

Tip: Go with organic unfiltered, unprocessed apple cider vinegar. The superior pectin content helps suppress appetite, increase metabolism, and control blood sugar levels.

Cinnamon

Cassia cinnamon has received a lot of good press regarding its ability to promote fat loss. When consumed, this common spice slows emptying of the stomach, which decreases the rate of glucose absorption, allowing the body time to metabolize blood sugar rather than store it as fat. The flavonoids in cinnamon further enhance glucose regulation by reducing sugar uptake. As little as a teaspoon per day can help keep insulin levels in check, along with energy and mood. And by now you know that regulating blood sugar plays a huge role in the body’s ability to mobilize fat stores.

Tip: For best results, eat with other foods. Add it to oatmeal, use it to spice meats, or simply mix a teaspoon in with your coffee or protein powder.

Watermelon

A study published in The Journal Of Nutritional Biochemistry showed that animals fed a diet that included watermelon juice lost more abdominal fat than animals fed the same diet plus water. Watermelon has also been found to reduce arterial plaque and decrease LDL cholesterol—the bad kind—with a corresponding increase in the amino acid citrulline, found in abundance in watermelon.

Tip: Beneficial nutrients reside in every part of the flesh, from the middle of the melon to the part nearest the perimeter. When selecting a watermelon, choose one that’s heavy for its size and has a smooth rind.

Walnuts

While almonds seem to enjoy all the good-fat press, walnuts boast the highest levels of omega-3s of any other nut. They also contribute to the breakdown and use of body fat by supporting a healthy thyroid and metabolism, as their high iodine content and rich levels of manganese work to metabolize sugar and insulin.

Tip: Add walnuts to salads and oatmeal, or grab a handful for a snack.

Myostatin is the name of a protein that causes muscles to waste away. Finding a way to stop myostatin from atrophying muscle mass has become something of a quest for nutrition researchers. While no one has found that single magic bullet, research published in the Journal Of The International Society Of Sports Nutrition shows that a combination of leucine, creatine, and HMB can slow down myostatin’s negative influence on skeletal muscle. In the experiment, the three supplements stimulated the activity of a gene called Akirin-1, which, in turn, interfered with myostatin. Further research is needed, but scientists feel that creatine had the strongest positive effect. However, HMB and leucine are also thought to be important for affecting myostatin, as each one stimulates muscle growth via a different pathway.

License To Carry

The classic Muscle Confusion Principle states that muscle fibers need constantly varied stimulation to best tap into their growth potential. That is true to a point, but varied doesn’t always mean better sports scientists at the Federal University of Rio de Janeiro in Brazil say. Researchers measured the muscle activation in the biceps of 22 subjects who performed a standing dumbbell biceps curl, incline dumbbell curl, and a dumbbell preacher curl. The dumbbell biceps curl and incline dumbbell curl yielded similar results, but the preacher curl lost stimulation during the last phase of the concentric portion and the first phase of the eccentric, when the elbow is fully flexed and the hands are close to the shoulders. During the dumbbell preacher curl, activation in the biceps was maximized only when the arm was close to being extended.

Be A Nostrabadass

“Strong people are harder to kill than weak people and more useful in general,” is a famous quote by strength coach and author Mark Rippetoe. A recent study seems to corroborate that opinion. The American Journal Of Medicine published research that puts an interesting spin on predicting life expectancy. They found that older folks who are underweight have similar morbidity rates as those who are overweight. According to the scientists, the most accurate determinant of lifespan is how much muscle you have as you get older. At first, researchers divided the participants into bodyweight categories, but they could find no link with mortality rates. When the subjects were grouped according to their amount of lean body mass, it became clear that those with plenty of muscle were 20 percent less likely to die. It could be because muscles better utilize glucose or the way they protect the elderly from falling, but Rippetoe summed it up best: Muscular people just don’t die as easily.

Utilizing short and controlled fasts to get lean has become more and more popular. While some evidence supports it, most hypertrophy-minded people can’t swallow the idea of going that long without protein. A recent study from China shows that supplementing with L-carnitine while fasting preserves muscles mass and promotes fat burning. Subjects were give two grams of carnitine twice a day via injection. At the end of the experiment, the carnitine group lost more centimeters from their waist than the placebo group.

Additionally, those taking carnitine reported milder feelings of hunger and less intense mental and physical fatigue than the placebo group. Oral carnitine is best absorbed when consumed with carbohydrates, so take carnitine with meals before and after your fast.

Take A Tryp

You probably know of tryptophan as an essential amino acid that is infamously found in turkey. According to your uncle, it’s the reason why he falls asleep after Thanksgiving dinner every year (that and the two bottles of wine he drinks). In fact, tryptophan is known to improve sleep and boost mood through its ability to elevate serotonin levels in the brain. A recent study seems to shows that it also helps you build muscle and lose fat. Animal research published in the journal Amino Acids described how rats who were given extra tryptophan enjoyed reduced fat deposition and increased oxidation of fatty acids. The scientists also found evidence of increased protein synthesis in the tryptophan group as well as reduced catabolism of dietary amino acids.

Vitamin D-Mand

The reasons to take vitamin D just keep adding up. Not only are most Americans deficient in this important nutrient (which is nearly impossible to get from food), but new research shows that the fat-burning effects of high-intensity interval training are increased when combined with vitamin D. Published in the Journal Of Exercise Nutrition And Biochemistry, the experiment examined four groups of subjects: one trained and took vitamin D, another just trained, a third only took the supplement, and a fourth did nothing. After 12 weeks, the two group who exercised both experienced significant fat loss, but the subjects who also supplemented lost more fat off their gut than the other groups. The vitamin D group also saw the greatest improvement in lean body mass, insulin sensitivity, and blood lipid profiles.

When it comes to changing your body, ideas are cheap. Execution is the hard part.

By Thomas DeLauer

So many of us get inspired daily. We look on Instagram and we see the physiques that we admire and we tell ourselves that is precisely what we want out of life and exactly what we want to look like. We spend the next few hours riding an emotional high that is created merely from the idea of starting something that may create a desired outcome.

You see, we as humans are excitable. We love to get fired up about an idea and not think about the actual execution of that idea. In fact, it is more fun to embrace the idea of something than it is to actually take the steps necessary to make it a reality.

In the world of social media, we deal with this more than ever. Why? Because every single day we are flooded with images and status updates that remind us on a surface level of what we want to achieve. Crazy enough, since the advent of social media, obesity rates are continuing to climb and more people are suffering from metabolic diseases, depression, and anxiety than ever before.

Now I’m not a clinical psychologist, nor do I even play one on TV, but I can say that chasing a constant stream of ideas and never executing on them could certainly allow you to feel depressed or anxious. This is why it’s important that we learn the difference between an idea, a goal, and a solid intention, especially when it comes our fitness endeavors.

Let’s take a look at each of these concepts (or at least how I view them) and how they pertain to fitness.

The Idea

We see a post on Instagram. It’s a guy with a shredded six-pack, and he’s holding a slice of pizza on a boat preaching the world of flexible dieting (aka, If It Fits Your Macros).

Suddenly we are filled with joy and enthusiasm because for a brief moment, on an unconscious level, we think that we can eat pizza while lounging on a boat and achieve a six-pack. We get excited about the process that we will undergo, and we start planning (in our heads and only in our heads, never on paper) how our workouts will go and what our diets will look like.

It’s probably safe to assume that the neurotransmitters that make you happy are firing like crazy right now and endorphins are beginning to surge. This is typical for the idea phase, and it can sometime precede a bit of action, but most of the time, the short-term high of “an idea” wears off before we ever take solid action.

The Goal

After the “idea phase” we often establish a goal. Sometimes it is written, sometimes it is not, but the concept is the same. We are taught that by giving ourselves tangible goals we will find a clear path to reach them and ultimately feel happy and become successful. We then get excited about said goal and that leads us into more euphoria, sometimes even disillusioned euphoria that causes us to binge. Here’s an example:

“I’m so excited to start my flexible eating diet in two days! I’m going to get stage-ready in 10 weeks and because I feel so happy about it right now, I’m going to eat two whole pizzas to kick it off.”

Two days goes by, the music stops and you’re not as excited. It’s just another day. Then heck, you may turn to unhealthy ways to reach your goals.

The Intention

The intention is what truly needs to be in place. I have learned this the hard way that it’s the only way to truly commit to yourself to make a change for the better. If you’ve ever heard the phrase, “living with intention,” it refers to what I am about to describe.

Having a clear plan of action, rather than just a goal, gives you a tangible strategy to execute. The important thing is to live with a plan of action for each and every day that you are on this Earth. You see, a goal is ambiguous in many ways, it’s your destination, and that can change; your intention is your GPS signal that tells you where you are and where you need to go. You are in control of this.

The most tangible way that you can live with intention is to make a written plan. I’m not just referring to your workout or your diet, but to your daily life. What are you looking to accomplish with each step of the day? Every action has a reaction, and you need to be aware of that.

Step 1: You get out of bed right on time. (Your action is led by the intention of getting to the gym first thing.)

Step 2: You grab the egg whites instead of the Cocoa Krispies. (Your action is led by the intention of shedding body fat.)

Step 3: You walk in the gym and go to the squat rack instead of the preacher curl machine. (Your action is driven by the intention to not have chicken legs anymore.)

You can see where I am going with this when it comes to intention. It is micro-level planning that is dictated by your higher-level thoughts.

So at the end of the day, this isn’t meant to scare you away from the bits of inspiration that you get from social media. It’s simply a reminder to be conscious of your patterns, aware of the ideas and concepts that float into your mind so that you can ascertain which ones are worth executing and which ones are just making you high. IM

Michael Johansson wants to give back to the fitness community by creating the ultimate training mecca.

By Mike Carlson

What does a vacation for normal people look like? Sitting by a pool. Fried food. Day drinking. That sounds okay for maybe 24 hours. After that, it becomes like a fat guy’s version of Groundhog Day: The cheap food, the lousy hotel gym, all that sitting quickly becomes a nightmare.

Michael Johansson has a different idea for how people in the fitness community—his people—want to spend their leisure time. The concept is essentially fitness tourism. His vision is embodied by Destination Dallas, a massive training facility that is to fitness what Willy Wonka’s Chocolate Factory is to candy.

Opened three years ago, Destination Dallas is 15,000 square feet devoted to the spectrum of physical culture. Elite-level bodybuilders and physique athletes train alongside pro football players, CrossFit’ers, powerlifters, and strongman competitors. In Johansson’s view, they are not separate tribes, but rather all part of the Iron Community. Passion and intensity are the common bonds and are far more powerful than the differences between how two people choose to lift weights.

“I describe Destination Dallas as a home for anyone who is serious about fitness and living the fitness lifestyle. Whoever you are, there is always an open-door concept with us,” Johansson says. “It’s all about the community and feeling included, and not excluded. No matter where you come from, we want to make sure you feel you are a part of something.”

The open-door concept is not just empty-marketing speak from Johansson. One recent evening, all members of the gym were invited to Johansson’s own house for a barbecue. Once a month, the gym hosts a morning activity and the gym sponsors a free breakfast for members.

Iron Community

The idea of a nationwide—even a worldwide—community of like-minded iron brothers and sisters is not new. The feeling of being connected to other people who share a fundamental passion is something that has always attracted Johansson. Destination Dallas is his way of taking that to the next level.

“Joe Weider had a platform that we all took part in,” Johansson says. “We utilized the magazines and everything he did in the early days. I felt like we were traveling on his road, which is fine, but we also want contribute with our own road. Everybody went to California and to Venice Beach, but we need to made some additions so that people who travel can live the lifestyle. This is our contribution to that.”

Another way Destination Dallas is solidifying the fitness community is by tearing down the superficial walls that athletes use to separate themselves from each other. Bodybuilding has always sequestered itself from strength sports. Gold’s Gym in Venice is the Mecca of Bodybuilding and has plenty of strong dudes there, but it’s no haven of competitive powerlifters and Olympic lifters. Johansson was a very successful bodybuilder, and his deepest passion lies with that sport. But he ultimately wants lifters of all types to comingle, share information, and inspire each other. The differences—powerlifters do a heavy three to five reps, while aesthetics-driven gym-goers do eight to 12—are nominal. The commonalities of intensity, love of exertion, and the drive to improve oneself are what really matter.

If someone is ready to unleash hell on the iron in any fashion, Destination Dallas wants to be their gym. With that in mind, they have outfitted the gym with nearly every implement and tool imaginable. The training area has two monolifts, multiple power racks, three deadlift platforms, dumbbells that go up to 200 pounds, and a menagerie of strongman gear. Chalk is not just allowed, it’s provided.

Destination Dallas is particularly well-suited for NPC and IFBB Bikini and Physique competitors. A microwave and refrigerator are available for convenient pre- and post-workout feedings. The gym has private posing rooms and even hold a weekly posing class for those looking to get onstage. Destination Dallas also houses an Ultimate Sports Nutrition shop for members’ supplement needs.

“Physique is very popular, and it is a natural part of our community. But diversity is very important,” Johansson says. “What we learn is to embrace everyone who’s serious about training. Not just competitors. It’s like half a marriage if you only have competitors. For a complete marriage, you need all kinds of people as long as they are serious.”

The Laboratory

Johansson is the CEO of Swedish Fitness, which produces the popular clothing lines Gasp and Better Bodies. The two brands—gritty no-frills gym-wear from GASP, and fashion-forward aesthetics of Better Bodies—cover the gamut of fitness personalities. Johansson is devoted to servicing his customers, and that means his products must meet their expectations in both quality and authenticity. Destination Dallas—which contains a retail showroom for both apparel lines—is the perfect laboratory for testing his creations.

“For a long time, we’ve wanted to have some kind of facility where we could train ourselves and also use it as a workshop for product development of the clothing. People who join Destination are all ages and are in all directions in society—where they work and where they come from.  It is an awesome platform to develop products for the future,” he says. “It’s a way of keeping it real. Products for consumers need to be real and come from the needs of the athletes and what they see as trends. This is an organic development of people’s interest and fashion.”

To better understand his customer, Johansson is interested in knowing more about the person than just their workout habits. For instance, Johansson competes in motocross and enduro competitions, and the desire to be a better rider drives his workouts. A community of people who share a love of fitness and motorsports has sprung up at Destination Dallas. Catering to the whole person is the next level of service that Destination Dallas aspires to deliver.

“We want to examine the person behind the gym-goer. What do you do when you’re not in the gym? What are you training for?” he asks. “Maybe they are preparing themselves for some cool adventure: wakesurfing or climbing mountains or doing street bikes or motocross. We have cool people in all kinds of directions. There are some cool people with cool jobs and interesting travels. That’s what we want to show.

Phases 2.0 And 3.0

The always-ambitious Johansson already has the next evolution of Destination Dallas in mind. He has secured the lease on the building next door, which would add another 15,000 square feet. This will possibly become a performance arena for the type of athletic and functional training done by football players, MMA fighters, and CrossFit competitors. Between the two properties is a 5,000-square-foot outdoor multipurpose area that can be used for strongman training, boot camps, or social events for members. Some of the new space will be devoted for the car- and motorcycle-enthusiast members as well.

First next door, and then the world. As a Swedish national living in Dallas, Johansson already sees the world as an interconnected and accessible space. Destination Dallas has spread its influence across the globe with body-transformation challenges that attract people from all over the globe. The next logical step would be to erect gyms in their own front yards.

“We see Destination in more parts in the word. We have friend of GASP and Better Bodies in Russia, Spain, China, and all over the place. There are endless possibilities of Destinations throughout the world,” he says. “We have a mission to transform the world into living a more fit lifestyle. That is our big focus. That is why we want to bring Destination to them.”

For may people, the idea of fitness tourism sounds like a bad joke. When they go on vacation, they want to get away from their gym and the obligation to exercise. What Johansson understands is that fitness is not a compartment that can be jettisoned from a lifestyle. It flows through our life, nurturing and feeding off the other aspects that together form the whole person. Fitness is not something we want to escape from. It’s akin to kindness, humor, empathy, or creativity. It’s a part of our very fabric. If that can be expressed or enhanced while travelling or vacationing, show us where to sign up.

“That is what unites us,” he says. “We want a serious environment, to have fun, be passionate, and inspire each other so we can be a strong community together.” IM

In the City Of Lights, this multitalented IFBB Bikini Pro is a bright shining star.

 Interview by Mike Carlson

Las Vegas has been good to Taylor Rhodenbaugh. A few days after securing a job in Las Vegas, away from her home in West Palm Beach, Florida, she signed a sponsorship deal with Blackstone Labs and Prime Nutrition. Not long after establishing herself in Sin City, she won her IFBB pro card. Next came a job at Hakkasan Nightclub, one of the hottest spots on the strip, and another sponsorship, this one with Celestial Bodiez fitness apparel. Unlike the millions of people who get spit out of the dessert oasis with empty pockets and broken dreams, Rhodenbaugh has been hitting the jackpot every time she pulls the lever.

Rhodenbaugh basically works a graveyard shift, a rarity in the fitness world. A strong work ethic and a commitment to her craft have helped this night owl carve out a routine that perfectly suits her training style.

Mike Carlson: Is it hard to work nights and train days?

Taylor Rhodenbaugh: I started competing with a completely different schedule, so it was an adjustment. But I only work four days a week, so I have full days to do whatever I need to do. I normally work from 9:30 p.m. to 4:00 a.m., so it is a normal workday, but flip-flopped. I usually sleep in until noon and then get my day started with training and cardio. Then I have a few hours to get errands done.

MC: Your bedroom must be pitch back.

TR: I have the best blackout curtain money can buy! They change the whole temperature and everything in my house. Vegas heat is horrible, so they help keep my house cool, too.

MC: Do you like training at odd hours?

TR: It’s fantastic. I get to the gym around 11:30 or noon. I start with cardio, and I bring food with me. I eat when I’m there. I hang out for about 30 minutes and let my food settle, then I start training and the place is empty. I love it.

MC: Tell me about that tattoo of music symbols on your hip?

TR: I have been a singer and songwriter my whole life. I was really into it at one point, but my creativity got away from me. I was in college and trying to focus more on school. I have been wiggling my way back into it, doing some open mic nights. In Vegas, you never know who you’re performing in front of.

MC: How did you get involved in competing?

TR: My first show was April 2014. I had only started training four or five months before that. I went through really bad breakup, and I knew I had to focus on something. I started working out and really enjoying it. I thought, “I want to take this to the next level.” I enlisted the help of a coach and ended up dong pretty well in my first show. I totally fell in love with it.

MC: You can be lean but also curvy in a good way. What look do you like best?

TR: I love the way I look when I’m close to a show. I love being lean and I love having abs. Once I get into my off-season, I put on between 10 and 15 pounds. My legs really like to get thick. According to everyone I talk to they love my off-season look. I can’t hate it. I like having nice thick legs and a big butt. It’s a nice feeling.

MC: When do you get more attention, off-season or contest shape?

TR: Off-season, for sure. I wish I could have the best of both worlds and have a ripped six-pack and a thick butt, but it doesn’t work that way for me, unfortunately. I have one or the other. But I definitely get more attention in the off-season.

MC: How do you like working with PJ and Celeste Braun?

TR: I signed with them [Blackstone Labs and Prime Nutrition] in May of 2015, right before I moved to Vegas. They just recently signed me to Celestial Bodiez. I love it. It is the most flattering high-quality workout clothes you can think of. I was wearing them for a long time before they signed me.

MC: What’s it like to train in Las Vegas?

TR: It puts a little bit of pressure on you when you come out here because everyone looks good, Everyone is in shape. When you come out here, you’re like, “Everyone is beautiful.” It makes you want to work a little harder.

MC: Who do you look up to in the sport?

TR: The girl that got me into working out was Michelle Lewin. She was a big inspiration for me. Once I got into competing, it was Ashley Kaltwasser. I know it’s very cliché because she is Ms. Bikini Olympia, but she has a perfect physique and she is beautiful. She is the total embodiment of what Bikini should be.

MC: What are your goals for the next year?

TR: I’m trying really hard to get my glute-hammy condition perfect. That’s the one weak spot I have. My body likes to spot-collect fat right under my butt. Bikini shows are won from the back. I’m doing a lot of plyometric work and focusing on building the muscle in my lower glutes, so when I do lean down, it comes in really nicely. IM

Name: Taylor Rhodenbaugh
Age: 24

Height: 5’7”

Lives: Las Vegas, NV

Profession: Cocktail waitress

Likes: Hiking, reading, painting, singing, dancing

Dislikes: Cockroaches, rushing, not being able to enjoy the moment
Favorite drink: Blackstone Labs’ Resurgence Piña Colada blended with ice!

Favorite clean meal: Ground turkey meatballs with white rice

Favorite cheat meal: Cheeseburgers!

Listens to: Hip-hop, trap, and alternative

Favorite movie: Babel 

Who would you cast to play yourself in a movie? A young Catherine Zeta-Jones

Desert island exercises: Jump squats, push-ups, walking lunges

Sponsors: Celestial Bodiez, Blackstone Labs, Prime Nutrition

Instagram: @ifbbpro_taylor_rho

The right supplements can enhance the energy capacity, repair, and regeneration of aging muscle.    

By George L. Redmon, PhD, ND

PQ: “The negative physiological changes that occur in aged muscle tissue can be naturally manipulated to the point that these losses can be decreased or even reversed.”

 It’s common knowledge that prolonged physical workouts of any kind causes muscle damage. However, as a dedicated long-term resistance-training individual, have you noticed a decline or loss in your muscle gains? Correspondingly, has this anomaly been paralleled with a general slowing of the mechanical characteristics of your muscles? Do they seem to be weaker and less responsive to recovery efforts? If this is the case, there are specific reasons for these age-related changes.

A 1993 study published in Exercise And Sport Sciences Reviews revealed that over time, muscle size decreases almost 40 percent and strength by 30 percent compared to performance at age 20. Additionally, due to exercise-induced catabolism, post-exercise pain and loss of strength tend to last much longer for the aging resistance trainer, all of these anomalies and alterations within aging muscle tissue appears to pose a formidable challenge for mature individuals engaged in resistant training.

However, the loss of general muscle function isn’t a forgone conclusion. In fact, the negative physiological changes that occur in aging muscle tissue can be naturally manipulated to the point that these losses can be decreased or even reversed. For instance, scientists have found that endurance training increases the aerobic capacity of muscle and that resistance training upregulates central nervous system recruitment of muscle and increase muscle mass. They also noted that since older individuals adapt to resistive and endurance exercise training in a similar fashion to their younger counterparts, the decline in the muscle's metabolic and force-producing capacity can no longer be considered as an inevitable consequence of the aging process.

Preserving And Building Mature Muscle

Studies have confirmed that creatine increases the short-term capacity to perform quick repeated bouts of intense activity in mature individuals, just like it does in younger athletes. For instance, researchers at the Department of Health and Exercise Science at the University of Oklahoma recently reported that 14 days of creatine supplementation increased upper-body grip strength and increased physical workload capacity by delaying neuromuscular fatigue in both mature men and women. Similarly, researchers at McMaster University in Canada followed mature subjects participating in a whole-body resistance exercise routine three days per week for 14 weeks. One group received five grams of creatine plus two grams of dextrose, while the placebo group received seven grams of dextrose only. Fourteen weeks of training resulted in significant increases in all measurements of strength, functional tasks, and muscle fiber area in both groups. However, the creatine group experienced significantly greater increases in fat-free muscle mass, isometric knee extension strength, isometric dorsiflexion (ankle) strength, and intramuscular creatine levels. Furthermore, creatine increased cellular hydration and myogenic transcription factors, which speed up the activity of muscle-specific genes such as myosin, which excites or triggers genes, which accelerate muscle hypertrophy.

Additional research seems to show that older gym-goers hang onto the benefits of creatine longer. Scientists at the University of Saskatchewan in Canada recently discovered that creatine’s positive effects on strength and lean-tissue development in older adults continued for at least 12 weeks after they discontinued its use. Withdrawal from creatine had no effect on the rate of strength, endurance, and loss of lean tissue mass during 12 weeks of reduced-volume training.

Hormone Production

It’s common knowledge that hormone production begins to decline as we age. The fact is, most men lose about 10 percent of their innate testosterone levels each decade and growth hormone (GH) can decline by 50 percent every seven years after about the age of 25. However, maintaining the activity of various anabolic hormones like insulin-like growth factor 1 (IGF-1), GH, and testosterone is critical to your continued success, as these hormones perpetuate the anabolic continuum. Fortunately, physical activity has a positive impact on IGF-1, GH, and testosterone production. In fact, physiologically, GH triggers IGF-1 production, and the more GH present in the body, the more elevated IGF-1 remains. Ironically, the largest amount of GH release occurs during sleep. Anti-aging researchers now know that the stability of these two hormones extends the life expectancy.

Researchers have established some guidelines to help maintain levels of these anabolic hormones, which includes a combination of strength training, proper sleep, and avoidance of  simple carbs (especially at night), which can restrict your body’s production of GH because insulin and GH can’t coexist in your body at high levels at the same time. Also, researchers suggest reducing alcohol intake substantially, as studies indicate that alcohol suppresses the activity of enzymes that assist in the breakdown of testosterone, as well as interfere with the production of IGF-1/GH and decreases protein synthesis. Additionally, there are a number of nutritional supplements that can help you in your efforts to maintain stable levels of these hormonal anabolic activators. D-aspartic acid, fenugreek, Tribulus terrestris, DHEA, tongkat ali, and vitamin D support testosterone levels. Alpha-GPC, citrulline, glutamine, L-arginine  L-ornithine, and L-lysine can boost growth hormone production.

Mitochondria And Muscle

Unless an active lifestyle is rigorously followed, skeletal muscle mitochondrial decline occurs with age, researchers at the Mayo Clinic state. As you know, mitochondria are where cellular energy—adenosine-triphosphate (ATP)—is manufactured. Current data indicates that the more ATP you can manufacture in your muscles, the longer that muscle will work for you, as well as gaining added strength and size along the way. Your ability to heighten and sustain your ATP stores are critical to both your physical and chemical (cellular) energy needs. For example, consider the findings in a recent edition of the journal Aging Cell that revealed that older mature, low-training individuals experienced a decrease in muscle mass by 38 percent and 30 percent, as compared to younger and high-functioning mature individuals. These researchers also noted that levels of the important metabolic regulators SIRT3 and PGC-1α, were significantly reduced (50 percent) in both groups of mature participants compared to young participants. PGC-1α regulates the genes involved in energy metabolism, essentially regulating mitochondrial biogenesis (the process by which new mitochondria are formed in the cell) and function. Unfortunately, mitochondria cells are easily oxidized or damaged, especially in aging cells. Incidentally, SIRT3 is a protein that helps protect mitochondria against oxidative damage.

Maintaining mitochondrial health and is of utmost importance for those who want to grow old with some muscle still on their frames. Remember, once an ATP molecule is formed, it is packed with a powerful burst of energy, but once used, it disintegrates in about 10 seconds. For this reason, the continuous creation of this molecule is something not only the muscles, but also the body, live and breathe to recreate. There are several nutritional supplements that helps to regenerate this power-packed energy molecule. They are acetyl-L-carnitine, chlorophyll, and CoQ10, creatine, ginger, magnesium, malic acid, NADH, rhodiola, and ribose.

Reducing Inflammatory Markers

As stated earlier, mature individuals don’t recover as quickly from exercise-induced muscle damage. One of the ways researchers has focused on minimizing this anomaly is by reducing the upregulation of various exercise-induced inflammatory chemicals such as C-reactive protein and others that accelerate muscle damage. For example, researchers at the Human Performance Laboratory at the University of Connecticut state that exercise acts to minimize inflammation and its ability to accelerate aging. However, older athletes can be hampered by inflammation caused by poor muscle recovery as well as wear and tear on joints. These researchers looked at the impact a multi-nutrient supplement containing branched-chain amino acids, taurine, anti-inflammatory plant extracts, and B vitamins had on inflammatory status, endothelial function, physical function, and mood in middle-aged individuals. A randomized, double-blind crossover design was conducted for one 28-day cycle of placebo supplementation and one 28-day cycle of the multi-nutrient supplementation separated by a one-week washout period. At the conclusion of this investigation, the group who took the supplement enjoyed a reduction in various inflammatory markers of muscle damage such as alpha-1-antichymotrypsin, creatine kinase, and interleukin 6.

Several supplements have shown the ability to diminish the activity of various inflammatory markers such as alpha lipoic acid, bromelain, ginger, omega-3 fatty acids (fish oils), quercetin, resveratrol, turmeric, and vitamins C and E.

Rest And Recuperation

At the hallmark of any sound resistance-training program is planned cycles of rest, recuperation, and at least eight hours of good sleep. Nonetheless, exercise physiologists argue that despite recovery being the most important aspect of resistance training, it is constantly underestimated consequently followed by overtraining. A case in point, current data indicates that it can take up to 72 hours or more to fully recover from a workout. Many researchers even suggest that a full week of rest between working each muscle group is needed to realize full recovery. Additionally, it can also take seven to14 days for the neuro-muscular system (the muscles of the body together with the nerves supplying them) to fully recover from an intense strength training session.

Aging muscle appears to recover at a slower pace than younger muscle tissue. However, data clearly shows that aging muscle adapts to a resistance trainer similarly to its younger counterparts. The key to sustaining this physiological attribute appears to be proper consistent training guidelines versus overtraining, as well as the right combination of nutrients and supplements to assist in maintaining your muscle’s full anabolic potential. IM

The classic wardrobe staple just keeps getting better.

 By Amanda Burrill, MS

Boardshorts originated as an alternative to swim trunks so surfers could catch waves feeling “unhindered.” They were made longer to eliminate the need for the restrictive mesh undies inside, and with a drawstring instead of elastic waistband.

Female opinion: The magic of boardshorts is the combination of low “look at my hard-earned V-cut” rise and max leg coverage that ends just above the knee. With the way they drape off the glutes, they are basically the male version of a “teddy.” You’re left to imagine what’s underneath. Or maybe that’s just me being some sort of predator.

It’s that laid-back sexy that landed the boardshort as the prescribed Men’s Physique stage uniform: shorts above the knee in length, an inch below the belly button, no spandex, and no overt logos or advertisements.

Whether it’s beach or stage, there’s room to express yourself. Play it cool, stay simple, or go crazy with these options.

NPC Boardshorts

Cost:  $35

Where to buy: NPC-Wear.com

If you’re a newbie to the competition scene and not sure which shorts to go with, you can’t go wrong with these boardshorts. These are non-nonsense, no-frills shorts, but I can guarantee you this: They are within competition regulations and come in blue, red, neon green, and orange.
Live Fit Wedge Boardshorts

Cost: $60

Where to buy: LiveFitApparel.com

LVFT has its own “X-stretch” technology, allowing for pull in all directions and a polyester spandex blend—telltale signs that these were made for catching waves and looking pretty. The non-expandable waistband will leave you confident they won’t head south exposing those striated glutes while you’re catching waves. Also of note is the back pocket with key loop. Seriously, head to the beach with nothing else!

Skinz Stretch Boardshorts

Cost:  $25

Where to buy: SkinzWear.com

Ba-ba-bang for your buck and will surely turn heads (and melt eyeballs). In a Physique competition, judges are looking at muscular development, stage presence, poise, and ability to convey personality to the audience. Your chances increase exponentially when the judge see these shorts. These are also great for real life with a side pocket with draining mesh that is secured by Velcro. And at this price I think you should grab two pair!

Quiksilver 4th Of Ju-Luau

Cost:  $55

Where to buy: Quiksilver.com

Quiksilver boardshorts have been around since 1969 and were the first to utilize a V-shaped waist to maximize comfort and ease of movement. That V-shape lives on in these shorts, which also happen to make me want to stand at attention. This model has four-way stretch, separating them from the crowd as a truly functional pair or shorts.

Better Bodies Boardshorts Pro

Cost:  $60

Where to buy: GaspBB.com

These boardshorts may only come in one color combo—granted it’s a good one—but they go the distance in utility. Take them to the beach for a workout or wear them on competition day. What makes these extra competition-friendly is a loop lapel at the waistband—perfect for your competitor number badge—and a Velcro and drawstring closure to ensure everything stays put.

Hurley Phantom Hyperweave

Cost: $100

Where to buy: Nike.com

The world’s best surfers turn to Hurley for lightweight adaptive fit. And while these are made for movement and the beach, they also come in a variety of bright, patterned, and splotchy designs that are sure to make you stand out from the crowd—both seaside and stage. These shorts also feature the back pocket with key loop for secure storage.

Aesthetic Revolution Camo Reinforced Shorts

Cost: $68

Where to buy: AestheticRevolution.com

I like to throw in an alternative now and then, especially for those of you who are afraid of the water and have no interest in stepping onstage. These shorts fit the “above the knee” protocol, look amazing, are gym-friendly, and a worthy holiday gift. Other notable features are the zippered front pockets, reinforced crotch panel for extra range of motion, and choice of five colors.

How to building your glutes and hamstrings like a man

By Vince Del Monte

The gluteus maximus is one of the most powerful muscles in the human body. The gluteus maximus is a powerful extender of the hip joint as well as an external rotator and adductor. Because of its size and superficial location compared to the other glute muscles, it is often the major focus when it comes to training the backside of your body.

The hamstrings are a group of four tendon-like muscles that are found in the posterior thigh. All four of the hamstring muscles cross behind the knee into their respective insertions and therefore act to flex the knee. All but the short head of the biceps femoris cross the hip and aid in extension as well as externally rotate and adduct while in neutral position.

Since both the hamstrings and gluteus maximus muscles cross the hip, they will be the major contributors to hip extension. The anatomy and function of the hamstring muscles are altered significantly by both knee position and hip position. Understanding the anatomical relationships between these muscles will go a long way in not only performing glute/ham exercises correctly but also selecting the appropriate ones.

ACTIVE RANGE OF MOTION

It should be noted that checking how far your joints can move actively will be critical to reducing the risk of spinal and knee injury and long-term wear. Controlling the eccentric portion of hip extension and pressing exercises so as not to go beyond what your hips can flex concentrically will not only reduce injury risk but enhance muscle contraction. The same can be said for knee flexion exercises where machines can shove the knee and hips in compromised positions. “Full range of motion” should only mean active motion. Going lower and lower in deadlifts, leg presses, squats, and others to the point of passive range will only stress joints and be a long-term detriment to progress.

HIP EXTENSION AND COMPOUND MOVES

Before specific hamstring/glute exercises are examined, it should be noted that these muscles can be strategically emphasized or de-emphasized during multi-joint pressing movements, normally biased toward quadriceps work.

Leg Press: Mechanics dictate that foot positioning will be critical in how much emphasis is placed on the hamstrings/glutes or the quads. With most 45-degree leg presses, a simple positional change of just fractions of an inch can alter hamstring activity. Changing foot position upward slightly can increase hamstring activity, as it increases relative motion at the hip compared to the knee. This foot positioning can be used strategically along with the intention of driving “downward” with the heels in an attempt to increase hip extension activity while reducing knee extension force. It should be noted that control (and slower speed in the beginning) should be a priority when attempting to skew forces toward the hip extensors.

Back Squats: These will be a little more difficult in influencing hamstring/glute activity than leg presses because individuals vary in their mechanics so widely. People with long femurs in contrast to trunk and tibia length should ultimately use a stance wider than the standard shoulder-width. Those who keep their stance too narrow and have longer femur lengths tend to collapse too soon, making it nearly impossible to successfully visit the lower portion of the range of motion.

Widening the squat stance and using the appropriate outward rotation of the hips can dramatically alter the load line in favor of the hips, increasing glute and hamstrings stimulation. It will also allow certain individuals to visit deeper ranges while maintaining an upright position. Smith machines can also be used to effectively increase hip motion if you choose to work glutes and hamstrings more, as there is no consequence of falling over as in a free-weight squat. Front squats, of course, reduce hip contribution and increase quadriceps activity.

Lunges: These exercises are extremely popular for glute/hamstring work; however, their participation during this movement is never guaranteed. Before performing any type of lunge, it is imperative that the individual has the medial/lateral hip/leg stability. Lacking stability and single-leg balance can considerably impede progress.

Single-leg abduction exercises, which emphasize the lateral muscles of the hip, should be considered a prerequisite to lunges, especially with high loads and acceleration. Foot/ankle stability ought to be a requirement as well. Walking lunges with excessive speed and lack of control can increase quadriceps activation. The optimal way to maximize hamstring and gluteus maximus contraction is to consciously stop forward progression before lowering while modestly driving the hips back (as in a squat). This shifts weight to the heels, thereby increasing resistance to the hip extensors rather than the knee extensors.

HIP EXTENSION EXERCISES

Stiff-Legged Deadlifts: This variation skews the moment of resistance away from the hips, thereby increasing hamstring and gluteal contraction through the entire range. Traditional deadlifts, like a squat, will skew the load line for relatively more quad involvement. Keeping the knees at least slightly bent throughout the range of motion will effectively reduce unwanted forces on the knee while allowing the hamstrings to produce more force nearing the bottom of the range.

Keeping the barbell near the shins rather than farther away from the body will produce a far more accommodating resistance profile, also reducing resistance at the trunk. As opposed to other hip extension exercises, deadlifts require less gluteus maximus involvement, as the moment of resistance is reduced to zero at the top of the exercise. Experimenting with lighter loads using a cable stack as a variation, or even bands attached to the bar, can add some more resistance to the top of the motion as an option.

Prone Hip Extensions: This exercise is usually overlooked or ill-performed as far as accentuating the posterior hip muscles. Using a 45-degree version, before moving up to a far more difficult 90 degrees, this exercise can be effective at isolating the glutes and hamstrings. Because of the higher resistance at the top of the motion, this movement can stimulate the gluteus maximus potentially far more than any other exercise. Adding varying degrees of knee bend will stimulate the hamstrings more so than a straight leg. Like deadlifts, this exercise needs to be practiced slowly and with control before adding weight or speed.

Standing Single-Leg Hip Extension These are usually performed using a machine or cables attached to the feet while extending the hip backward. The most common error with these exercises involves excessive extension at the spine using the spinal erectors musculature. Because hip extension range in most individuals is usually between five and 20 degrees, care should be performed as to not go beyond this range especially with higher loads or acceleration. Bracing the abdominals, like holding a tiny crunch, as to fight against lumbar extension, will effectively limit spinal involvement and keep stress on the glutes.

Glute-Ham Raise: This exercise is underused due to its extreme difficulty. Because of the inversion of joint motion during this exercise, the weight of the trunk/legs at the knee can increase joint forces in the knee far beyond some of its exercise counterparts. Needless to say, careful assessment and control of this movement should be implemented to effectively reduce risk.

KNEE FLEXION EXERCISES

Seared Leg Curl: This knee flexion movement is considered the least difficult of the hamstring exercises, but it is somewhat challenging to truly isolate the hamstrings. Bracing the body into the seat to prevent lumbar extension can control the anterior pelvic tilt mistakenly used in this exercise. Adding the intention of hip extension (squeezing the thighs downward) on the initiation of the movement makes this exercise far more effective for hamstring isolation. Dorsiflexing the ankle (“feet up”) is also another variation to further freeing the hamstrings by eliminating gastrocnemius tension.

Lying Leg Curl: The prone leg curl is one of the most difficult exercises in which to manage pelvic control, which is why so many people cheat on this exercise. Because the hamstrings are near the end of the range of motion, the body will try to tilt the pelvis early in the motion. This hip position should be used only if the less-challenging seated version is mastered and less weight is used.

Grabbing the handles or hugging the bench (keeping the shoulders and trunk down) while bracing the abs will keep the butt from rising off the seat in anterior pelvic tilt. Gently intending to squeeze the hamstrings/glutes near the beginning and throughout the motion will counter the tendency of the hips to flex, which can cause a significant reduction in tension within the hamstrings.

Standing On-Leg Curl: This exercise should be performed the same as the prone variation; however, careful control should be taken as to not rotate the trunk while the lumbar spine tries to extend. This movement is likely the most demanding of the curl variations. IM

Every workout program could use a dose of intense cardio.

By Eddie Avakoff, owner of Metroflex LBC

Treadmills are criminally underutilized. In fact, 94 out of 100 people who use treadmills are using them incorrectly. Good luck fact-checking that statistic, since it’s created by my own cynical observation. People use treadmills like they are an escape from reality. I see it all the time: Eyes focused somewhere off in the distance and a heart rate about four beats per minute faster than it would be at rest. My clients, and other members at Metroflex, however, look at the treadmill as a torture device. And that's because there is no escape while you're on that thing with me.

Most treadmills have the ability to change incline, and all of them have the ability to increase and decrease speed. That’s a lot to work with! No more static 45 minutes at 3.5 mph. Instead, you can try something like this: Run uphill (15 percent grade) for a quarter mile, followed by a three-minute power walk holding a 10-pound plate overhead, and finish another quarter-mile sprint, this time on a flat grade. Recover jog for two or three minutes and then repeat for five or six total rounds.

Maybe try adding a sandbag to carry or a bucket full of rocks. That promises all sorts of interesting workouts, especially with incline climbs. The point is, there are a lot more ways to use a treadmill than just mindless jogging like a hamster on a wheel.

Slow And Steady Loses The Race

Move slow like a turtle and look like a turtle. Slow and steady is in reference to aerobic cardio, three minutes or more of steady activity where oxygen remains relatively consistent. However, fat is most efficiently burned with anaerobic cardio (repeated efforts of hard work that depletes oxygen, followed by a rest period that recovers oxygen). So if we want to burn fat and also keep existing muscle, then anaerobic cardio is what's on the menu. So what are some workouts I can do on the treadmill?

Workout A

Warm up with a five-minute jog at easy speed. After five minutes, continue at an easy speed. When ready, begin round one of:

- 30 seconds max speed with treadmill at 10 to 15 percent incline

- 90 seconds easy cool down on flat grade

Repeat for five total rounds. Never stop running during this drill. Just go from 30 seconds fast to 90 seconds easy. After five rounds are completed, recover with a three-to-five minute break from the treadmill. Just hop off, stretch, and hydrate.

- Complete 100 butterfly sit-ups nearby the treadmill (to pre-fatigue core), then get back on treadmill.

- Max distance sandbag carry on treadmill at 20 to 25 percent incline for 12 minutes (the speed is up to you). After 12 minutes, drop the sandbag and jog three minutes slow and easy. Stretch legs and core.

- When ready, complete a one-mile sprint for time

- Warm down with a five-minute recovery jog

Workout B

Warm up with 100 meters of walking lunges off treadmill and then stretch your legs. Hop on treadmill and complete an easy one-mile jog to warm up. After that one mile, keep running slow and easy until ready to begin the following workout:

10 Rounds:

- 20 jumping air squats

- 15 seconds easy jog

- 30 seconds max-effort sprint

- 15 seconds easy jog

After 10 rounds, hop off the treadmill and stretch legs and hydrate. When ready, hop back on the treadmill and begin following workout:

- Two Rounds:

- 400 meters at easy speed

- 400 meters at medium speed

- 400 meters at max-effort speed

- Warm down with a 10-minute easy recovery jog

Notice how involved the workout is? There’s no dozing off. You're too busy monitoring the time, your speed, power output, rep count, set count, and more. That’s training, not exercising.” Training means there's a goal and a purpose with a certain level of focus. (Italics means I'm dead serious, by the way.)

You might be at a hotel gym on vacation or at your apartment building “gym” and the only equipment you might have is a treadmill and maybe some dumbbells that max out at 25 pounds. All hope is not lost. Grab the treadmill and own that dial: speed, incline, air squat, sit-ups, and even carrying weight while running. It’s a lot better at triggering fat loss and keeping on muscle than compared to slow aerobic cardio. Plus, it’s a lot more engaging and interesting than the monotonous 45 minutes of daydreaming. IM

Recently, there have been advances in the treadmill department, as equipment like the HiTrainer have come onto the market, which measures not just speed and time, but also power output, step by step. This self-powered belt measures how aggressively you dig into the ground as you run, displaying the data on the screen above. The extended pads allow you to naturally lean into your sprint and swing your arms.

Fact: Twenty minutes of slow and easy cardio first thing in the morning and on an empty stomach (aka “fasted cardio”) has been proven to burn fat. But any more than 20 or 30 minutes, and you’re risking burning muscle.