Project Swole - A Conditioning, Weightlifting, and Nutrition Blog

Health Ranker Bookmarklet For Your Browser

Health Ranker I am a social networking and social bookmarking addict. I have profiles on both Facebook and MySpace, and I bookmark URLs on such sites as Digg, StumbleUpon, Mixx, Propeller, Reddit, Delicious, and HealthRanker. Some of those sites such as Delicious are simply for bookmarking, while others like Digg are for voting on, and commenting [...] Related posts:

Enhanced Green Tea for Weight Loss and Good Health Green Tea Lose WeightGreen Tea is a product that...
6 Rules to Prioritize Your Health and Improve Your Training Ever heard the song that goes: "Your toe bone...

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Nutrition Tip: Eat Pasta Carefully

Dr. John Berardi Dr. John Berardi I have been reading exercise and nutrition material written by a gentleman named Dr. John Berardi since the late 1990’s. Since that time he has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online. The [...] Related posts:

Nutrition Tip: Do Not Mix Carbs With Fat So many of us are currently, or have tried to...
Nutrition Tip: Lose Weight By Burning More Calories Than You Consume Beach AthletesMany beginner athletes start exercising to lose fat....
Nutrition Tip: 100 Calories a Day Can Mean the Difference Between Weight Loss and Weight Gain Sexy Woman and Lean ManWhen you think about losing...

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Training for 10/20 - 11/9

Well, things have kind of fallen off a bit for a couple weeks. Between family medical issues, an increased workload, and a stubborn child, I have had recent difficult both making it to kickboxing and lifting weights. Because of this I feel myself becoming softer, smoother, and in poor cardiovascular condition. Eating junk food at [...] Related posts:

Training for the Week of 9/15 - 9/21 Finally! I pulled off 5 workouts in 5 days. In...
Training for the Week of 10/06 - 10/12 Female GymnastA decent week in the gym and the...
Training for the Week of 10/13 - 10/19 This was another solid 4-workout week: 2 kickboxing classes and...

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What Are Zercher Squats?

Zercher Squats In a recent training log, I mention Zercher squats as an alternative to barbell squats, and you might have asked, “What is a Zercher squat?” So, What is a Zercher Squat? The Zercher squat was developed by Ed Zercher, a well-known powerlifter and strongman from St. Louis who competed back in the ’30s. Rumor has [...] Related posts:

Question of the Week: Squats to Parallel or Ass-to-Grass? Allow me to introduce the first ever Project Swole Question...
The Top 5 Best Hamstring Specific Legs Exercises Arnold DeadliftsMale weightlifters want to be able to lift...
Training for 10/20 - 11/9 Well, things have kind of fallen off a bit for...

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Top 5 Best Back Exercises

Arnold T-Bar Row Nothing is more impressive than being able to bang out 30 pull ups in a row or finishing a set of 10 with 90 lbs hanging from a belt. Nothing LOOKS more impressive than being able to hit an impressive front or rear lat spread with confidence. Furthermore, how many women do you [...] Related posts:

The Top 5 Best Quad Specific Legs Exercises Arnold Loved SquattingMale weightlifters want to be bigger and...
Hey Pencil Legs! Turn Those Calves into Cows Calves are a weak spot for most weightlifters and athletes....
The Top 5 Best Hamstring Specific Legs Exercises Arnold DeadliftsMale weightlifters want to be able to lift...

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CageFight MMA 3 Full Contact Pro and Amateur MMA Fights

MMA Kick to the Ribs Black and Blue Entertainment, LLC presents the third installment of its mega-successful event Cage Fight MMA! The second show back in August was truly a spectacle to behold and has been praised around southern NH as one of the best MMA cage fights ever put on in this area. Each match up [...] Related posts:

NH Mixed Martial Arts (MMA) Cage Fight - Free Ticket Giveaway If you have ever heard of the UFC, then you...
Reminder: CageFight MMA ‘Blunt Force Trauma’ This Saturday MMA PunchFor those of you within 2 hours of...
NH MMA Cage Fight “Blunt Force Trauma” Free Ticket Giveaway Cage Fight MMA Blunt Force TraumaBlack and Blue Entertainment,...

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Finally! The Best Acai Berry Juice Products

If you don’t already know, let me introduce you to acai (ah-sigh-ee). Acai is the fruit that is turning the heads of world-class athletes and health-conscious people everywhere. Acai has a rich berry flavor that tastes amazing in a variety of products including juices, nutrition bars, smoothies, and much more. This super fruit is packed with [...] Related posts:

What is the Best Acai Product? This is My Final Answer! Argh! Everyone keeps asking me what the best acai product...
Acai Berry the New Weight Loss Superfood The Acai Berry [pronounced a-sigh-y] is a small, black, round...
Nutrition Tip: 100 Calories a Day Can Mean the Difference Between Weight Loss and Weight Gain Sexy Woman and Lean ManWhen you think about losing...

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Nutrition Tip: 100 Calories a Day Can Mean the Difference Between Weight Loss and Weight Gain

Sexy Woman and Lean Man When you think about losing or gaining weight, you think about strict calorie deficient diets with bland food to lose weight, and sugary flatulence-inducing weight gainer shakes to gain weight. These ideas are not reality. The average American gains 2 pounds a year, which is 7000 total calories. Divided by 365 days, [...] Related posts:

Nutrition Tip: Lose Weight By Burning More Calories Than You Consume Beach AthletesMany beginner athletes start exercising to lose fat....
Acai Berry the New Weight Loss Superfood The Acai Berry [pronounced a-sigh-y] is a small, black, round...
Enhanced Green Tea for Weight Loss and Good Health Green Tea Lose WeightGreen Tea is a product that...

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Olympic Lifting Video

Olympic Athlete Hello everyone. I have been busy lately working my 2 jobs plus side projects plus weight training and kickboxing. Today my truck broke down and is in the garage, and my kid is in the hospital. I’m also sick with a nasty cold, didn’t even get out of bed on Sunday. All these things [...] Related posts:

Lifting During Your Lunch Hour Do you exercise during your lunch hour? Sometimes we have...
The Project Swole Lifting Strategy The Basics The first workout went pretty well. I'm starting...
Workout 6 Monday 5/14 Current Weight: N/A Current Bodyfat: N/A Diet: Ideally...

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Training for the Week of 10/13 - 10/19

This was another solid 4-workout week: 2 kickboxing classes and 2 weight training sessions. Everything feels good except that I’m only getting about 6 hours of sleep per night on average. If I were to force myself into a healthier lifestyle, I would be getting 8 hours of sleep each night. After 5 long nights [...] Related posts:

Training for the Week of 9/22 - 9/28 Sticking to the program you design is key to feeling...
Training for the Week of 9/15 - 9/21 Finally! I pulled off 5 workouts in 5 days. In...
Training for the Week of 9/29 - 10/05 A subpar week indeed, due to stressors at the office...

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