Killer Suicide Variations

Beautiful Colorado.

If you don't know what a suicide is, it is an advanced conditioning exercise. I'll explain how to do it shortly. A lot of professional athletes use it to get in top notch shape. But after a while, just a basic suicide might become to easy. So here are some variations that will put you back on the track to victory. Prepare yourself for one hard workout.

The Basic Suicide

You can't do any variations if you don't know how to do the basic suicide. Start on a football field, if you can't use one, go to somewhere similar. Now beginning at the end of the end zone, sprint to the 10 yard line. Sprint back. Then sprint to the 20 yard line and back. Keep doing this for half, or all of the field depending on your level of conditioning. 

5 Yard Suicide

This is just like the standard suicide, except longer and more challenging. Still starting at the end of the end zone, run to the 5 yard line and back. Then to the 10 yard line and back. Then to the 15 yard line and back. Keep doing this for half or all of the field. 

Every Line

By far one of the most challenging variations. You start at the end of the end zone as always. Now run to every white line and back. For example, run from the end of the end zone to the beginning of the end zone and back. Then to the 5 yard line and back. 10 yard line and back. Keep going for the whole field. 

Plyometric Suicides

This one is slightly difficult to explain. Using one of the variations above, add a quick set of plyometrics each time you reach the line. You can use any plyo you want, and make them harder as you get even better. Here is an example routine to explain it better. 

• Start at the end of the end zone
• Sprint to the beginning of the end zone
• Drop and do 10 push ups and 10 sit ups
• Sprint back to the end of the end zone

Hopefully that gives you a better picture. As you get better, you can add more reps and difficult variations of the plyos. 

Add these suicide variations into your conditioning workout and murder the competition. 

Dedication is Everything. 

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Why Aren't You Doing Stairs?

If you're not doing stairs, then you need to get with the program ASAP. Stairs have been around for a long time, so has running up and down them. It is very easy to do, and can be done almost anywhere. Although a stadium is preferable, since they have the most stairs. But most importantly, it gives you one heck of a workout. It will set your lungs on fire, torch your legs, and make you sweat a river. Get ready.

The Basics


Here is how to do basic stairs. Start at the bottom of the stairs. Run up them, moving your legs very quickly. If you are just starting, then you can skip steps if you need to, but don't get used to it. You'll need to up the intensity at some point. Too easy? Read on for more variations to really challenge your body.

Every Step


Now instead of skipping steps, make sure your foot touches every step. When you do this, go just as fast as if you skipped steps. This means you will have to run faster and harder.

Two Feet


For this variation, all you have to do is touch each step with both feet. This will probably take some practice and good coordination. Maintain a good speed.

One Foot Hop


This one is going to make your calves sore. Stay on one foot the entire way up, and hop on one foot. Touch each step. Use a railing if you need to. Make sure you do this for both legs.

Two Steps Forward, One Step Back


This one is self explanatory. Go up two steps, then go back one. Go up two, back one. You get the idea.

Throw these variations into your workout to really up the ante, and be at the top in no time.

Dedication is Everything.

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Work Your Shins, Avoid The Splints

Shin splints will absolutely ruin your running, and bring you to a painful, shattering stop. But instead of having to deal with all of this, why not just work your shins in the first place? Most people don't do this, and that is why they encounter shin splints in the first place. With some simple moves you can be pain free, and back on the trail in no time at all. Here is how to work your shins, avoid the splints.

Do Toe Raises

Stand on a bench or box with your toes hanging off of the edge of it. Your toes should be pointing toward the floor. Now raise your toes up as high as you can. Aim for parallel to the floor. Hold there for a few seconds. Do 5 or 6 more reps.

Stretch Your Shins


This may sound a little difficult, only because you probably haven't done it before. But rest assured, they aren't. Simply sit down on the floor or a mat. Point your toes as far forward as you can. Now reach toward your toes. Hold for 10 seconds, and repeat 3 more times. Easy.

A Few More Points...


-Make sure that you properly warm up your leg muscles before you workout. Do some slight jogging and proper stretching. Also make sure that you properly cool down. Do some very thorough stretching of your legs and focus on your shins.
-Another thing you might want to do is massage your shins. This will help break down the muscle, and make them more flexible.
-One more thing that you should definitely consider investing in if your an avid runner is The Stick. You roll it over your leg muscles, and it helps break them down, and remove waste build up. Truly wonderful for any type of runner.

Click Here If Your A Distance Runner
Click Here If Your A Sprinter

Follow these simple tips and you will be running pain free before you know it.

Dedication is Everything.

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You Need To Build Your Serratus

Ok, well first of all, what is the serratus? The serratus anterior is a muscle that is in-between your abs and your armpit. It looks like fingers, if you can see yours, but most people don't have a low enough body fat percentage or enough muscle. In order to have healthy shoulders, you need to build this muscle. Also, once you can see it, you will look really ripped. Like I said, you need to build your serratus. Here's how.

Do one of these exercises before you begin your workout. Aim for 10-20 reps of each and you'll be on your way.

Dip-Shrug
It's what it sounds like it is. You do a dip, except with a shrug. Position yourself on two parallel bars, maintain a slight bend in your elbows, don't let your arms move, and lower your body so that it looks like your shrugging. Now rise as high as you can by spreading your shoulders.

Push Ups
Push ups have been around as long as exercise itself. Just doing a quick set of push ups will help build your serratus. Your can do military, shoulder width, or wide push ups, just to name a few.

Barbell Press
For this it is best if you use a power rack or squat rack. Lift the barbell off the rack and raise it over your head. Lower it back down to your collarbone, but don't let it touch.

Scap Pushup
Get into push up position, and lower your body so it is down between your shoulders. Keep your abs tight. Spread your shoulders to rise back up.

Front Bridges
Lie down on the floor or a mat, with your forearms, pelvis, and legs touching it. Now use your abs, glutes, and serratus to raise your self into a bridge position. Hold for 10-20 seconds.

Dumbbell Pullover
Start by lying down on a flat bench. Make sure your head is close to the end of the bench. Hold on to the dumbbell by one end of it, where the weight is. With your hands around the bottom of the plate. Lower the dumbbell so that your forearms almost go parallel to the floor. Raise the weight back up. Do 6-12 reps of these.

There you have it, you are on your way to healthy shoulders, and a very ripped body.

Dedication is Everything.

Struggling with shin splints? This guide can help.

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Top 5 Mass Gaining Supplements

Most guys are in the gym to pack on at least some size, no matter it be 5 or 50 pounds. They're there for something. But for a lot of people this can be a hard goal to achieve. So they look to supplements to help them get there faster and easier. But with the hundreds of brands available on the market, it's hard to tell which ones work. Here is a list of my personal favorite, top 5 mass gaining supplements. Get ready to get jacked!

1.) Optimum Nutrition Pro Complex Gainer
Pro Complex Gainer Double Chocolate 10.16 lbs



This is my personal favorite, and it packs a heck of a punch when it comes to laying on muscle. Each serving has: 650 healthy calories, 60 grams of protein, and 85 grams of carbs. It has 7 different types of protein, including whey, casein, and egg. It is pretty easy to mix, and tastes great. Definitely the best for hard gainers, or people looking to make gains fast.



2.) Optimum Nutrition Serious Mass
Optimum Nutrition Serious Mass, Rich Chocolate, 12 Pound


The name of it says it all, use this product if you want to gain some serious mass. Like the Pro Complex Gainer, this one also packs a nice punch. Each serving has 1250 calories, 50 grams of protein, and 250 grams of carbs. This is only for people who are serious about gaining mass.  




3.) CytoSport Monster Mass
CytoSport Monster Milk, Chocolate, 4.44 Pound



Monster Milk is one of the best mass gaining supplements out there. And for a good reason, it works. Each serving has: 350 calories and 50 grams of fast and slow protein, to make sure your body gets a continuous supply. So you can really build some muscle.




4.) BSN True Mass
BSN True-Mass Ultra-Premium Lean Mass Gainer, Chocolate Milkshake, 5.75 Pound



BSN is another well known supplement company, and has been around for a while. That's why True Mass is on the list. Each serving has 626 calories and 46 grams of protein to make sure you get the most out of your workout.





5.)  Universal Nutrition Real Gains
Universal Nutrition Real Gains Chocolate 10.6 Lbs

Last, but of course not least, Real Gains. If that's what you're looking for, then this is definitely for you. Each serving has: 610 calories, 87 grams of carbs, and 52 grams of protein to feed your muscles and help get you big.






So if you want to build the body of your dreams, but just can't quite seem to build enough muscle, or any at all. Then you should definitely give one or more of these a try. You also might want to cycle them so you continue to see constant gains.

Dedication is Everything.

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How To Do The Burpee

Right now you're probably thinking, "What the heck is a burpee?" If you already do know, then you will also know that it is an excellent conditioning exercise. It engages a lot of your muscles from many of your muscle groups, making it very beneficial to your overall routine. Here is how to do the burpee.

Step 1:
Start by standing in an upright position.

Step 2:
Quickly crouch down and touch the ground with your hands.

Step 3:
Immediately after step 2, thrust your legs back so that you are in a push up position. Do not let your body touch the ground.

Step 4:
Keep your hands on the ground. Now bring your knees forward so that you are in a crouching position again.

Step 5:
Jump up in the air as high as you can with your arms raised up.

Make sure you have enough clearance for the jumping part of the exercise. Maintain good form throughout the exercise.

Dedication is Everything.

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Add 50 Pounds To Your Bench In A Month

The bench press is the king of exercises, along side with the deadlift and squat. The bench press builds your chest, triceps, and front delts. Benching is great for muscle building, strength building, and endurance training for these muscle groups. And since the most popular question in the gym is, "Whaddaya bench"? Who doesn't want to have an answer like, 300? This article will tell you how to add up to 50 pounds to your bench in a month. To the bar!

Max-OT Training


The first thing that you are going to need to do, to rack up those numbers, is Max-OT training. What this means is, you do lesser reps with very heavy weights. Lifting at 80 to 90 percent of your 1 RM. This will apply the most stress to your muscles, and cause them to grow and get stronger faster.

Isolate


True, compound exercises are the best to build the most muscle the fastest. But if you are looking to add 50 pounds to your bench, you're going to have to do some isolation exercises. The areas you will have to isolate are: front and middle delts, all heads of the triceps, upper chest, lower chest, and back. Here is a quick possible exercise list

Shoulders:
-Shoulder press, decline push up, lateral raise

Triceps:
-Dips, kickbacks, pushdowns

Upper Chest:
-Incline bench, incline dumbbell bench, decline push up, incline fly

Lower Chest:
-Decline bench, decline dumbbell bench, decline fly, incline push up

Back
-Inverted row, lat pulldown, dumbbell row, barbell row, reverse fly

Focus on all of the supporting groups for the chest, and you will surely increase your bench drastically in no time at all.

Get Enough Rest


If you don't give your muscles the time to recover, so they can get stronger and bigger, then your workout will be wasted. This will prevent you from ever seeing any gains, and could actually decrease muscle and strength. Take at least 3 days off in between working out your chest, preferably 5. Since you are lifting so heavy, and with such a high percentage of your max.

Dynamic Lifting


Another thing that you might want to try is doing some dynamic lifting. This focuses on the explosion portion of the rep. Which in this case is lifting the bar off of your chest. To do dynamic lifting, choose a weight that is 30 to 50 percent of your max to start, you can work your way up. Lower it to your chest, and then explode it off as fast and with as much power as you can. Start with 3 sets of 6. Increase as you get better.

Follow these tips, and you will be sure to impress some people with your numbers.

If you have any tips or questions, feel free to comment.

Dedication is Everything.

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Build Your Biceps, From Every Angle

Go ahead and go to your bathroom and flex in the mirror. Is that peak looking like Mt. Everest, or Death Valley? Death Valley, I thought so, but not to worry, there is hope. Your bicep has more than one part to it. There is the short head, which is the inner part of your bicep, and not noticed as much. Then there is the long head, which is responsible for the peak when you flex. Lastly there is an underlying muscle called the Brachii, which can not be seen. In order to get fully developed biceps, you need to hit all three parts, not just one. To do this, you will need to update your bicep workout, and stop doing endless curls. Cause that's obviously not getting you anywhere, is it? Here's how to build your biceps, from every angle.

Exercises To Add To Your Workout

Wide Grip Barbell Curl
Hold onto a barbell with a wider than shoulder width grip. Curl the weight upward, and get it close to your chest. Don't swing the weight up, and don't use momentum. Slowly lower it back down.

Close Grip Barbell Curl
Hold onto a barbell with your hands about 6 inches apart. Curl the weight upward, and get it close to your chest. Don't swing the weight up, and don't use momentum. Slowly lower it back down.

Hammer Curl
Pick up two dumbbells, and hold them by your side, with your palms facing inward, toward your thighs. Curl the weight upward, and get it close to your shoulders. Don't do it too fast, or you will hit your shoulders. Hold for a moment, and slowly lower it back down. The whole motion should look like you are holding a hammer, and hitting it.

Cross Body Hammer Curl
Perform like the hammer curl. Except at the top of the movement, try and touch the dumbbell to your opposite shoulder.

Pull Up
Grab onto a bar with a shoulder width-overhand grip. Pull yourself up so that your chin is above the bar. Lower yourself back down. (If you can not complete a full rep with perfect form, do a flex arm hang)

Chin Up
Grab onto a bar with a shoulder width-underhand grip. Pull yourself up so that your chin touches the bar. Lower yourself back down. (If you can not complete a full rep with perfect form, do a flex arm hang)

Flex Arm Hang (Beginners Only)
Grab onto a bar with either an overhand or underhand shoulder width grip. Jump up so that you are at the top of the movement. Hold yourself there for as long as you can.

Integrate these into your bicep plan, and you'll be seeing results in no time. And so will the ladies.

Dedication Is Everything.

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How To Do The Push Press Exercise

This is just a simple guide that tells you how to perform the exercise called a push press. It is quite similar to a overhead press, it just has a little different form, and more explosion. It works the shoulder and back, but it also gets the quads involved as well. Here's how to do the push press.

Step A:
Start by holding a barbell with a slightly wider shoulder-width grip, and rest it on your chest.

Step B:
Slightly bend your knees. Explode upward and push the bar over your head simultaneously.

Step C:
Hold the bar over your head for a moment, and lower it back down. Do not let it touch your chest, unless you are on the final rep.

Dedication is Everything.

Struggling with shin splints? This guide can help.

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How To Build A Solid Muscle Base

In order to get that ripped, strong look, you first need to have a good muscle base to build on. In order to get that base, you need to focus on doing heavy compound exercises. Rather than doing isolation exercises, you can save these for later. Here's how to build a solid muscle base.

Deadlift


The first thing on your agenda should be the good ol' deadlift. This is one of the best ways to build a good base. It activates a lot of muscle fibers, stimulating maximum muscle growth. Which is exactly what you want.

How To Do It:
Choose a weight that you think you can handle. Place it on the bar. Stand with your feet a little more than shoulder width apart. Bend over and get a firm grip on the bar. Bend you knees as well. Start the lift with your legs, and finish it with your lower back. Drop or set the weight back down. Repeat for desired amount of reps.

Squat

The squat is another excellent way to build up your base. It activates a lot of muscle fibers and uses many muscle groups.

How To Do It:
Choose a weight that you think you can handle. Place it on the bar. If you want, you can put on the safety rack as well. Stand under the bar, with your feet a little farther than shoulder width apart, and toes pointing forward. Get a firm grip on the bar. Lift the bar up off the rack, and rest it on your traps (they are behind your neck). Lower the weight down until your thighs are parallel with the floor. Never go lower than parallel, or you risk serious injury. Go back up. Repeat for desired amount of reps.

Bench Press


The always faithful bench press. By far the best known exercise there is. And for a good reason, it works. As long as you have proper form.

How To Do It:
Choose a weight that you think you can handle. Place it on the bar. Lye down on the bench. Make sure that you feet are on the floor, not on the bench. Keep a slight arch in your upper back. You should be able to fit your arm through it. Get a firm grip on the bar. Lift it off the rack. You must have a spotter for this exercise. Lower the weight down until it's about an inch above your chest. Press it back up. Repeat for desired amount of reps.

With these exercises in your program, you will be seeing results in no time. And you'll have plenty of time to stare at yourself in the mirror.

Dedication is Everything.

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What Are The Dangers Of Supplements?

The dangers are there, you just have to find them...

Almost half of Americans use some kind of dietary supplement. Whether it be to build muscle, lose weight, or just a multivitamin. But a common assumption leads these people to think that these supplements are always safe, simply because they are "all natural". Well this is a gross overstatement, and supplements can be quite dangerous. Take this event for example:

That's what Caroll Radford thought. She'd just gotten a clean bill of health from doctors. But hoping to ward off winter colds, she tried a natural supplement touted as an amazing immune booster -- Yew Tree Tea. She drank a cup every day for two weeks and then had a seizure. Four weeks later, she was dead. 

Still think they are always safe? I didn't think so. Now I am not going to talk about any specific products, and cut down the companies name. Cause it may not have even been the companies fault, it could have been caused by and outside event. Completely out of the companies control.


But everything in life has risks, and all you need to do is a little research before you go out and buy that supplement that makes you invincible to a cold. Read about it on the companies website. Find some stuff on other websites, such as forums and blogs. See what other people say, and then decide if it's really worth buying. 


If you do start to encounter any symptoms from the products, be sure to discontinue use, and contact the company immediately. Or see your doctor if the symptoms are severe. Just remember to be safe, and do your research. 


Dedication is Everything.


Source For Quote:
http://www.cbsnews.com/stories/2002/10/29/eveningnews/main527399.shtml

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How To Run, The Right Way

Now that's a challenge.

Running is great. But isn't very effective, whether you are trying to lose weight, or just get fit. If you don't do it right. You must use proper form to get the results that you are trying to get. Also, to avoid injury and common running conditions such as runners knee and shin splints. This article will tell you what. Here is how to run, the right way.

Warm Up


Warming up is very important to any type of workout. Whether it be lifting or running. You need to get the blood and nutrients flowing to the muscles to help them perform at their best. Do some quick sprints, or some drills. Just don't warm up to hard. Save your energy for the actual workout

Run To The Side


What run to the side means, is to run on soft ground, like the side of the road or a dirt trail. Instead of running on a concrete trail or the sidewalk. This will help for you to avoid getting shin splints, and reduce the possibility of runners knee.

Hands Free


This doesn't mean run without hands, cause that would be hard. It means to not run with your hands in a fist, or clenched. What you should do instead is run with them slightly open. Open as if you were holding something relatively small, like a phone.

In And Out


This simply means to breath in through your nose, and out through your mouth. If you breath in through your mouth, it takes more energy than if you inhale through your nose. Therefore wasting valuable energy.

Just follow these simple tips to help run properly and more efficiently, to get the most out of your workout.

There you go, how to run, the right way.

Dedication is Everything.

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It's Time To Run And Bike

A beautiful example of fall.

The temperatures are starting to drop, the winds are starting to blow, and the leaves are starting to change. This can only mean one thing, it's fall again! And fall is one of the best times to do some running and biking. Why? For many reasons. Here is why it's time to run and bike. 

Reason number one, the temperatures are nice. It's not a 100 degrees outside, and it's not 5 either. Odds are, it's going to be in the 50's to the 80's, depending on where you live. This makes it comfortable weather for running and biking. Run can go farther, without having to worry about carrying a gallon of water with you, or hot chocolate. Either one.

Another reason, it's just beautiful time of year. All of the leaves on the trees are starting to change colors. Bright oranges, dark reds, vibrant yellows, and tantalizing purples. This is a lot of motivation in itself. So get outside and enjoy the scenery and get a great workout as well.

There are a lot of reasons to run in the fall. Get some friends and organize a ride on the weekend. Or maybe participate in a local run. But whatever you do, have fun, and remember, it's time to run and bike!

Dedication is Everything.

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Sprint Your Way To Victory (Beginners Workout)

Lets get sprinting!
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When it comes to weight loss, or just gaining speed for your sport, sprinting is the way to go. But not just any sprints will do, you need to do High Intensity Interval Training. Commonly abbreviated as HIIT. This type of sprinting induces maximum effort, and therefore maximum results. Grab you shoes, and hit the track.

The Routine:


Start off with a brisk 3 min jog. Go at about 50% of your max, you don't want to burn yourself out yet, the worst is yet to come. Remember to execute proper form when running, this will be in a post soon if you don't know the proper form.

After you have warmed up good, now you must stretch. Stretching is absolutely crucial to any sport. Whether it be football, wrestling, track, etc. It increases your flexibility, giving you a greater range of motion. You can have a farther stride when you run, kick higher, jump higher, and a lot more. Be sure to stretch each muscle for at least 10 seconds, but not more than a minute.

Now for the actual workout. Brace yourself, cause after you're done, your sides will hurt, your legs will be sore, and your chest will be on fire.

Ready, Set, Drop.


Run at your max speed for 30 seconds. Don't sacrifice form. If you can't maintain good form, then slow down a bit.
Take a 30 second break. This doesn't mean stop, just take it down to a light jog.
Repeat. You heard me.
Continue this for 20 minutes to start, and as you progress you can increase difficulty.

This may not look very hard in writing, but once you get outside and actually try to do it, then you will be complaining that it's too hard.

Dedication is Everything.

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Get Fit, Stay Fit, and Stay In Touch

Soon to be a main cause of obesity.
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Get fit, stay fit, and stay in touch. Now that's a challenge. With all of the technology in the world today. Laptops, iPods, cell phones, internet, Facebook, video games, and so much more. A lot of times it can be very difficult to get the motivation to get up and workout out to stay in shape. But with these few tips, you can stay in shape, and still stay in touch friends. 

Limit Yourself


Facebook has became so popular that there is actually a syndrome just for being addicted to it. This says something, and it's not good. People use it so much that it has become a constant thing, and they are always on it. Along with the other 400 million members of Facebook. So it's fine to use it, to stay in touch, talk to old friends, and just spend some time. Just make sure that you limit yourself and don't get carried away.

Prioritize


Working out should always be at the top of your to do list. No matter what else you have going on in your life, there is absolutely no excuse, what so ever, for why you can't workout. You must schedule things around working out, not the other way around. Just get your priorities straight.

Get Some Hobbies


Instead of spending your weekends and days off indoors on Facebook, Xbox, and on the phone. Try spending time outside on a nice bike ride. Maybe do some wood working, or work on your car. Join a local sports team, a swim class, a fighting class, or any other sports related class. Most rec centers have classes like this available to the public, and it usually doesn't cost much. There are infinite things that you can do instead of being a coach potato.

There you have it, a few simple things to allow you to get fit, stay fit, and stay in touch.

Dedication is Everything.

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Run Long, and Run Fast

Run long, and run fast.
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Sprinting is an excellent way to help boost your bodies fat burning ability, and increase your short term speed. But running long distance can be very useful. Especially if you run track, cross country, or compete in an endurance sport such as wrestling. This article will tell you a little bit about how to run long, and run fast, to help increase speed, endurance, and still burn fat.

First, you need to choose a set distance to do every time you go out for a run. This can be one mile, two miles, or ten miles. As long as it's the same distance each time, it doesn't matter. The reason you need to keep it the same is so you can work on increasing speed for distance running. Along with still burning fat during this process.

After you have decided how far you want to run, go out and do a test run. The test run will be to determine what your time is when you first start running, and to see how your progress is going. Before you run, make sure you warm up, but do not stretch. Maybe a few light, very brief stretches, but not an in depth session. The reason being is that research has shown that stretching before you run can cause you to tear muscles and ligaments. Which will greatly hinder your workout. After you warm up, use something to time yourself. A watch, iPod, or phone maybe. See how long it takes you to run your chosen distance.

Now that you have your base time, decide how often you want to run. It should be at least two times a week, but no more than five. You don't want to damage your knees or get shin splints. Also, when you are running, try and run on dirt or soft ground if you can.

Time for improvement. Now that you have your time, figure out how much time you want to shave off of that each run. Make it something reasonable, and that you know you can attain. Try something like 5 or 10 seconds to start, and go to bigger increments as you progress.

This pattern of running will help you to run far, but will allow you to run fast as well. Making you a lethal weapon when it comes time to competing. You will leave the competition in the dust, literally.

Thank you for reading run long, and run fast.

Dedication is Everything.

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Why You Should Tan

Oh, what a tan can do.

A good tan can make anyone look great. But it can also play some tricks with your eyes, and add a few pounds of mass to your appearance. Not to mention that it really brings out the muscle definition, and makes you look much more ripped. So even if you don't have 6% body fat and a good amount of muscle, and tan can make you like nice and cut. 

The best type of tan that you should get of course is a natural tan. One that you get just by laying out underneath the sun on a sunny day. If you haven't tanned much, or ever, then just lay out for about 15 minutes on each side. Don't overdo it, or you'll get burned, and that's no fun at all.

The second option, which is less favorable, is going to a tanning salon and using a tanning booth. This is less favorable because it exposes you to far too high of an intensity of UV rays in a short period of time. But you can use a tanning booth if it is winter time, or there is no sun. Other wise grab a towel and head outside.

The last option is self tanning. This is great if you don't want to take any chances, especially with tanning booths, and to still have that tanned, ripped look. Just go to a store, large retailers or a cosmetic store will have the self tanning spray. Or you can find something online. Then just pick out a shade that fits your skin, and enjoy the look.

There you go, why you should tan. Now what are you waiting for?

Dedication is Everything.

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Don't Jog, Sprint!

Get Running!
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Contrary to popular belief, running for 5 miles a day is not going to help you lose that much fat. Running long distance helps increase lung capacity and endurance. Which are both very beneficial, and you should run long distances occasionally. Or you can do it another way, more on this at a later date. But for now, here's a few reasons why you sprint, not jog. 

It Builds Fast Twitch


The body has two types of muscles, fast twitch and slow twitch. Fast twitch provides a large burst of energy for a short period of time. Slow twitch provides a steady flow of energy for a long period of time. Here we are trying to train fast twitch muscles and burn fat. Here is a brief summary of a workout.

Time: 30 minutes
Intensity: 85%
What to do: Run as fast as you can for 60 seconds. Take a 60 second break. Continue doing this for the 30 minute period. If you are just starting, do not push yourself too hard. Get used to it first.

You Get To Keep Muscle


Running for very long periods of time and distances can have a counter affect if you are on a muscle building routine. After running for 30 minutes, your body starts to go into a state where it actually begins to tear down the muscle. Need less to say, this is bad. So instead of running for a few miles. Do some sprints.

Burn More Fat, Longer:


The harder you work your body, in a short period of time, the more fat you will burn, and for longer. This happens because you shock your body into a state where it must burn fat to make up for the energy lost during the intense workout.

So get up, get out, and remember, don't jog, sprint!

Dedication is Everything.

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Build Biceps To Die For

Build Biceps To Die For

Biceps are the top show muscle, so naturally, you want them to be big and powerful. But how do you build biceps to die for? Well, pull ups are good, but doing 1000 of them isn't going to build much muscle. You'll just build endurance, which is just as important, but not your goal. Here's some exercises to throw into your routine to shock your biceps into packing on some real muscle. 

Preacher Curls:
These are highly effective, and really help build your peak up. Choose your desired dumbbell weight. Or you can use a EZ Curl Bar, and plates. Sit at a preacher curl bench. Keep your back straight. Lift the weight upward, exhaling at the same time. Slowly lower the weight, and inhale.

Good place to start:
3 sets of 5RM

Bicep Curls:
These are just good to have in your workout. Choose desired dumbbell weight, or EZ Curl bar. Stand up straight with the weight by your side, or rested in front if you are using an EZ Curl Bar. Lift the weight up and exhale. Slowly lower the weight back down, inhale.

Good place to start:
3 sets of 5RM

Hammer Curls:
These are also great for helping build up those biceps. Choose desired weight. Hold the dumbbells as if you were holding a hammer. Lower the weights down and exhale. Slowly raise them back up, and inhale.

Good place to start:
2 sets of 5RM

Bicep Row:
This is a less known exercise, but none-the-less, very effective. Choose desired dumbbell weight. Slightly kneel. Lean forward a little bit. Hold the dumbbell with an underhand grip (palm facing up toward ceiling). Pull back as if you were doing a row. Breath.

Good place to start:
2 sets of 5RM

There you have it. Build biceps to die for. With this workout, you'll have them in no time.

Dedication is Everything.

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15 Negative Calorie Foods

Now don't these look awesome?

Negative calories, what's that? Well, just in case you are wondering, negative calories refers to a food that burns more calories than it provides. Which for many people, is a good thing. Since you burn some calories, this can help lead to more weight loss. But if you are building muscle, then it can hurt you, since you need to make sure you get a surplus of calories. Anyway, here is a list of 15 negative calorie foods to help you lose those pounds. 

-Celery
-Oranges
-Strawberries
-Tangerines
-Grapefruit
-Carrots
-Apricots
-Lettuce
-Tomatoes
-Cucumbers
-Watermelons
-Cauliflower
-Apples
-Hot Chili Peppers
-Zucchini

Celery is probably the most popular one in there, but many of the other ones, not so much.

Just snack on these when ever those cravings set in, and you'll be slim in no time!

Please Note: negative calories is a somewhat controversial subject, and one hundred percent evidence that they actually burn more calories than they provide has not been established. But there is heavy evidence that says they do. Best advice is to just eat them anyway, since they are all healthy fruits and vegetables.

Dedication is Everything.

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How To Workout While You Are Sick

Achoo!

Fall and winter are fast approaching, which means the cold and flu season is about to begin yet again. This can pose as a problem. First of all, because it means you will probably get sick. Which is no fun at all, and drags you down for days or weeks on end. Quite the damper on your life. Secondly, it means that you can't workout! Because almost any doctor will tell you to take it easy, rest, and refrain from any physical activity. But that's where this article comes in. Here's how to workout while you are sick.

Step One:


Make sure that you get enough fluids. This means water, juices, and tea. Not soda, coffee, or milkshakes. Keep them healthy. What the fluids do is flush the virus out of your system faster, and help increase your bodies reaction to fighting it off. That way you can be working out at full capacity in no time!

Step Two:


Rest, but not too much. Just make sure that you get enough quality sleep, and that in general, you take it easy. That way when it comes to working out, you can go harder.

Step Three:


Alright, how to workout while you are sick. First, the warm up. You don't want to burn yourself out before you even get started. Just do something light. Maybe some drills, a very light 5 minute run on the treadmill, or a quick jump rope session.

After you do that, do some light stretching. You don't want to pull any muscles or ligaments. Stretching is good for your general health anyway.

Step Four:

Now, you can get started with your routine. But, since you've got the sniffles, we're going to change it up a tad. As far as sets and reps go, those can stay the same. Or if you want, you can take some off. But the weight and intensity is what we are going to change.

First, how much weight to change. Instead of lifting at 70%, 80%, or 85%, today, you're just going to lift at 45%. This way you can still work your muscles, and not risk getting yourself sicker. You're not trying to build muscle today, just maintain it.

Now, if you are on a weight loss routine. All you're going to do is cut the time and intensity in half. If you normally run for 30 minutes at 7 mph. Then today, you will run for 15 minutes at 3.5 mph. Again, you still get a workout, just not a hard one. Although, unlike muscle, you still might burn some fat.

There you have it. How to workout while you are sick. Just take your time and stay with it.

Dedication is Everything.

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It's Honey Crisp Season Again!

Ah! It's finally that time of year again when the honey crisp apples are becoming ripe, and starting to hit the farmers markets and the stores. I look forward to this all year, and really wish that honey crisps were around all year. But it makes more suspense this way I suppose, so they taste even better. If you haven't had a honey crisp apple before then you need to right now. They are fabulous and you will be hooked, guaranteed.

Here are some nice, tantalizing pictures of some honey crisps for you. Enjoy!

Delicious!

I'll stop before your stomach starts growling too much, and let you go ahead and get some honey crisps. This is a very healthy, and delicious snack to have on hand when it's in season. So stock up!

Dedication is Everything.

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Explode The Size Of Your Triceps Fast

Now we're talkin'.

Explode the size of your triceps fast. Having big arms is sought after by a lot of people. Most people train their biceps to help achieve that T-shirt busting look. But just biceps won't get you that. It will give you out of proportion arms, and you don't want that. It looks weird. In order to get those arms, you need to focus on your triceps, which make up 2/3 of your arms size and mass. After you're done with this, you're going to need to buy a bigger size T-shirt for those guns. 

Here's the workout:

Kickbacks

Perform 3 sets of your 5 RM. Grab an EZ curl bar. Choose your desired weight. Lie down on a flat bench, holding the bar in your hands, lower it below your head. Now raise it up so your arms are straight. Hold for a second, don't lock your joint. Slowly lower back down.

Tricep Dips

Perform 3 sets of 10 RM. These are similar to dips, except they focus on just your triceps. Position two benches parallel to each other, roughly your legs width apart. Put your feet on one bench, and then your hands on the other. Lower yourself to the ground. Hold for a second. Slowly raise back up. If doing your body weight is too easy, then place a short barbell in your lap with some weight on it.

Diamond Push Ups

Perform 3 sets of max reps. Get into a standard push up position. Make your thumb and index finger into an L shape. Now make the shape of a diamond, or triangle, underneath your face. Lower yourself down. Hold for a second. Slowly raise yourself back up.

Tricep Pulldowns

Perform 3 sets of 5 RM. Position the pulley at the highest setting on a cable machine. Attach a bar, tricep rope, or a V-bar. Select desired weight. Pulldown the weight and fully extend your arms. Slowly lower the weight. Do not lower it all the way though. 

There you go, a killer workout to help explode the size of your triceps fast. Don't forget a new T-shirt.

Dedication is Everything.

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Have You Been Running?

A nice sunset run.
Link to original

I think it's time maybe we do a check up, and see how everyone is doing on their workout plans. Running is a very crucial part of getting fit. It helps increase endurance, speed, and strengthen your core. If you want to get lean, and have a good amount of muscle, then you should be doing High Intensity Interval Training. If you want to get lean, but not have as much muscle, then running very long distances is better for you. 

So, how much running have you been doing lately? Just leave a comment, and also feel free to tell us what else you're doing.

Dedication is Everything.

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Build A Massive Chest Fast

Build a chest like this.
Link to original photo.

Every man wants a massive chest, and fast. Why? First, a large chest demands respect, and you will definitely get it. Second, it just looks good, whether you have your shirt on or not. Third, women are naturally attracted to big, strong chests. I think that's a good enough reason. But how does one get a chest like this? Read on for the workout.

First things first, make sure that you are getting proper nutrition with your workouts, and ample rest time before working the same muscle again. Now, here's how you build a massive chest fast.

Bench Press:
-Perform 3 sets of 5 reps. Be sure to maintain good form and breath properly

Dumbbell Bench Press:
-Perform 3 sets of 5 reps. Hold the dumbbells level with your chest, push them upward and squeeze them at the top momentarily. Then take a few seconds to lower them back down.

Incline Dumbbell Bench Press:
-Perform 3 sets of 5 reps. Set the bench to your desired incline, between 30 and 45 degrees. Hold the weights level with your chest, and push them upward and squeeze at the top. Take a few seconds to lower. This exercise will help you build a more developed chest.

Pec Fly's:
-Perform 3 sets of 5 reps. Choose your desired dumbbell weight. Lye down on the bench and hold the dumbbells in each hand, so your arms are spread out and level with your chest. So your body forms a T shape. Then raise the dumbbells up, and meet them at the top. Take a few seconds to lower. This helps build inner chest.

Push Ups:
-Perform 2 sets of as many as you can. Push ups are a very under rated exercise, as most people do the bench press instead. But the push up can help you build a good amount of muscle, and it increases your muscular endurance. Not to mention helps cut and tone your muscles.

Do this workout 3 times a week, and within 6 weeks or so you should see some very nice results.

There you have it, how to build a massive chest fast.

Dedication is Everything.

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The Race Across America

Some fabulous scenery along the way as well.
Link to original photo

Just to honor the Furnace Creek 508 post, here is a little something about the Race Across America. Which is an even longer, and harder event than Furnace Creek. I am going to highlight what the race is, how long it is, and where it goes. 

First, what is the Race Across America? Well, it is an ultra endurance, transcontinental road biking marathon. It is one of the longest bike races in the world. The race is every year in mid june. It started way back in 1982. The Race Across America is probably harder than the Tour De France. Since it is 30% longer, it has no stages, and is non stop with no rest days. Once you get on the bike, the only reason you get off is to use the bathroom, eat, or fall to the ground because there is no way you can pedal anymore. It's that long.

OK. Well how long is it? The Race Across America is more than 3,000 miles, from the west to east coast of the United States. This race is only for the best of the best, and then some. Here is an excellent quote from the RAAM website," Truly, RAAM is larger than life. A breeding ground for champions, a testing ground for elite riders, and a shining example of the strength of human spirit". Those are some very inspiring words right there. Kinda makes you want to get on the road right now and start training doesn't it?


So where does this race go? First, it starts in the west coast. In Oceanside, CA at the Oceanside Pier. As I said earlier, it is more than 3,000 miles long. It passes through 14 states, with widely varying terrains, everything from the mountains of Colorado, the plains of Kansas, and the rolling hills of West Virginia. The race ends in Annapolis, MD at the City Dock. Where you officially pass one of the hardest races there is. 


So you think you're ready for this challenge? Actually, the majority of the racers are just average people. So head on over to the website, get registered, pay the entrance fees, and get training!


Dedication is Everything.


Resources:
RAAM website 

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The Furnace Creek 508

What a fabulous view!
Link to photographer

This is a follow up from the last post, the Badwater Ultra Marathon. In which I said I would give more info about the Furnace Creek 508. So here it is. 

This is a very aptly named ultra marathon road bike race event. Since it takes place in Southern California, crosses through the Mojave Desert, and Death Valley, hence the name Furnace Creek. Now the 508 simply comes from the fact that it is 508 miles long. This is no easy race, and it is one of the major qualifiers to be able to compete in the Race Across America. Which is even harder than Furnace Creek.

During the Furnace Creek you have to endure the blistering heat of Death Valley and the Mojave. It takes place every year during the first or second week of October. You had better get training.

This event is backed by the phrase, "The Toughest 48 Hours In A Sport". I would have to agree.

Dedication is Everything.

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