The Top 5 Best Biceps Exercises

Posted in Best Exercises, Bodybuilding, Weight Training 178 Comments »

Arnold BicepsBiceps. The ultimate show muscle. From age 10 on, every boy, teenager, and man wants to have huge bulging biceps. This is, apparently, a true sign of manliness and strength, and is also attainable if you incorporate these best biceps exercises into your routine.

Biceps are among the most famous muscles in the body. When somebody asks you to “make a muscle” or “flex”, they aren’t asking you to flex your hamstrings. They want to see your biceps!

This whole notion of flexing the biceps as a measure of anything, is completely ludicrous to me, but it is a reality. When someone asks me to flex, I ask them if they’d much rather discuss max effort PRs, perhaps dynamic powerlifting strategies, or better yet how to put together the most effective HIIT complexes. Most folks walk away thus.

But I digress…

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Best Ways to Repair Muscles After Exercise

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repair muscles after exercise

In this modern era, in order to cope up with the hectic routine and to deal with all the problems lying in front of you. You need to be physically fit and for that purpose, you need to work out and exercise on a daily basis. This does not in any way mean that you should stop resting and put unnecessary strain and pressure on your body. We should always have a strategy to repair our muscles after exercise.

You will need to give your body some time to relax and recover from exercise. Here we will discuss the importance of recovery, and strategies for maximizing recovery after working out and training.

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Achieve Your Fitness Goals with Pleasanton Crossfit

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At Project Swole, every once in a while we like to review equipment, gyms, supplements, and other fitness items or events that we’ve had a chance to try. Today we would like to introduce you to Pleasanton CrossFit, a place where you can get excellent care and guidance from expert-level fitness coaches. Here is a review from one of our exclusive ghostwriters who has recently had a chance to train at the facility.

Why Should You Consider Training at CrossFit?

We all know that there is no shortcut to a physically fit body and healthier you. We have to commit to improving physical activity, eating habits, and make healthy lifestyle changes.

Pleasanton CrossFit

For most people, dieting is a lot easier to do than going to the gym or taking up physical activity. When we diet, we only need to think about what we put into our body. We can accomplish this in private without letting anyone else know. This practice lacks accountability.

So how can you become more accountable for your nutrition and fitness habits?

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The Carb to Protein Ratio Diet

Posted in Diet, Nutrition Tip 3 Comments »
Dr. John Berardi

Since the late 1990’s Dr. John Berardi 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. Berardi’s articles at Testosterone Magazine so many years ago provided me with the foundation of my fitness and nutrition knowledge today. If you want to know more about the Carb to Protein Ratio Diet, this is the man to ask.

Today’s Topic – The Carb to Protein Ratio Diet

I have written, on numerous occasions, about reducing your carbohydrate intake and increasing your protein intake to lose fat and maintain muscle mass when dieting. Then I went ahead and suggested how many carbs to eat in a day, how much protein to eat in a day, and how much fat to eat in a day. And then I even provided 10 tips for getting shredded. Plenty of resources to help you learn more about organizing your macronutrient intake if this piece doesn’t answer your questions.

Ripped Abs Chick

Despite these suggestions, time and again I am still asked how much protein, carbs, and fat people should be eating each day. Then when I give my answers, people still question me:

“Shouldn’t I be eating more carbs?”
“Isn’t that too much protein?”
“How many calories should I aim for?”

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Now I have a specific macronutrient layout for you to follow based on your bodyweight. The protein distribution is a little lower than I usually recommend and the carbs are definitely higher than I recommend for most fat loss diets.

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How to Function Without Enough Sleep

Posted in Health, Sleep No Comments »

Personal trainer and fitness coach Haylee Colannino sometimes struggles with insomnia as I do, and likely as you do. Life is stressful, anxiety is real, and sometimes you just can’t shut off your brain when it’s logically time to sleep. Shit happens. So, how do we function without enough sleep when we have to work, workout, tend to family needs, and the rest of life’s adulting demands?

how to function without sleep

As we all know, sleep deprivation can have negative effects on your health, but there are ways help get through the next day when you haven’t had enough zzzs. I’ll let Haylee explain in full, in the video below, but here are her essential takeaways to get through the day when you haven’t had enough sleep:

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How To Drink Wines While Maintaining a Healthy Diet

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drink wine fitness

Maintaining a healthy and perfect diet is part of every athlete’s game. You’ll see that there are lots of people spending too much time in the gym, getting the right amount of meals on the plate, and some may even go vegan only to make sure they get a perfect fit and fab body shape. It’s the usual thing that all people may put a lot of attention compared to other stuff. 

While maintaining a healthy diet seems easy for some people, others get into trouble. Especially that you may see your friends eat a lot, you undergo a stressful day, and sometimes you get overloaded with your job, and the only way to relieve the anxiety you are feeling is through eating. Aside from that, you may either choose to drink your favorite glass of wine to get through a rough day ultimately.

According to some medical experts, most people wanted to maintain a healthy lifestyle through dieting; however, many factors would tempt them to deprive themselves achieving this, and that is by drinking alcoholic beverages such as wines. Hence, if you are one of those people who want to perpetuate a healthy living but can’t live without drinking a glass of wine daily, here are some helpful tips you may apply on how to drink your best wine labels while keeping an excellent diet and staying fit. 

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Beef Up Your Workout Plan

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active strength athlete

OVERVIEW

Starting a workout plan can be a bit complicated since you may be uncertain of what you need to do in order to reach your goals. Whenever you are looking to begin an exercise routine or improve your workout plans, it will be important to set specific goals as well as devise a workout plan that allows you to make steady progress towards reaching these goals. In most cases, you will need to combine resistance training, cardiovascular exercise, and a healthy diet in order to reach your fitness goals. A combination of these things will enable you to devise an effective plan to improve your workout and achieve your fitness goals.

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Ultimate Boot Camp Workout: Seen Through The Eyes of a Personal Trainer

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Choosing the right boot camp exercises is crucial to creating an effective workout that will challenge you without discouraging you as well. Many personal trainers struggle unnecessarily doing precisely that and end up losing clients in the process.

So, here are three surefire tips to help you select the right combination of exercises for the ultimate boot camp workout as recommended by a professional personal trainer.

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3 Main Areas of Focus to Maintain a Healthier Lifestyle

Posted in Health, Motivation No Comments »
healthier lifestyle

Being healthy is a choice and a good one that you can adapt to easily. Think of how a healthier lifestyle could make you more productive. When you start quitting your bad habits, you will improve your health in many ways; you will start to feel more energized, not only that, but you also will find your mental health improving along with your body’s defense against illnesses.

Being healthy is not just about your physical well-being, it’s about your mental and emotional as well. That is why you have to make sure that your entire routine is healthy enough.

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How Athletes Keep Their Bodies Fit

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athletes keeping their bodies fit

If you are among the billions who watch sports, then you’ve probably wondered what it takes to maintain a fit body. Top-performing athletes have different tools that help enhance their skills and keep them healthy and strong. While every athlete may have a different fitness routine, the basic principles of health and fitness remain the same.

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