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15

Jul 2017

5 Fat Loss Tips

Burn fat, lose weight, and get into better shape with these 5 simple weight loss tips. If you’re looking to cut some fat to improve your athletic performance or simply look better naked, there are a few minor changes you can make to your diet that will result in drastic changes to your body composition. Most of the athletes I work with want to lose weight and burn fat as quickly as possible, and the tips below are mindful of as much. But while some are easier than others, all will help you look better, feel better, and optimize your athletic ability. Cycle Your Carbohydrates The ve...

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Cooking With Pia : Grilled Chicken and Tomato Omelette

Looking for a healthy, easy, breakfast recipe? Meet the omelette, your new tasty, best egg, friend! It's not late breaking news that breakfast is the most import meal of the day. Nor is it that eggs and the omelette are morning staples. Heck, omelettes are an afternoon and evening staple too, but for right now, let's just work on mastering it in the morning shall we? Eggs are a fantastic source of protein, and your options for "add-in's" are literally infinite. A real left-over cleaner-upper, omelettes are the definition of a healthy, easy, recipe. Whatever you want and like can go...

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14

Jul 2017

How to Snatch

Run faster, jump higher, and improve your athletic performance with the snatch. We’re all crunched for time when it comes to getting in a good quality workout. Now by quality I’m not talking about the arm pump up you do before a day at the pool (you all know exactly what I’m talking about). Instead, I’m talking about an exercise that encompasses everything it takes to be an athlete; an exercise that develops flexibility, stabilization, strength, and power, and trains the body as a unit. Have any idea what exercise I’m talking about? Well the title of the article probably gave it away...

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Using Olympic Lifts to Build Muscle

Athlete or not, these lifts will help you gain strength, improve your power, and increase your explosiveness. “Speed Kills, Strength Punishes…but Power turns heads." Yeah, “what the hell does that even mean?!” Well, when coaches are watching recruiting film, they are looking for a DYNAMIC athlete that’s not one-dimensional. Speed and strength are both individual dimensions. Therefore if you focus entirely on one of these aspects, you’ll be just that… one dimensional. Power however is the “formula” that combines these two components, creating a dynamic, multi-dimensional athlete. So ho...

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13

Jul 2017

The Power Rack Workout

Find a power rack, do this workout, and get on your way to becoming bigger, faster, and stronger. You, a power rack, 5 exercises, and a buncha 45lb plates. What else could you ever want or need? If you’re trying to build muscle and gain strength, the answer is “nothing.” Gone are the days of messing around with machines or free weights. If you’re serious about putting on big boy size, the power rack (doing these exercises) is where you need to park yourself for a no nonsense workout routine. Barbell Squats: We know em and love em. A foundation piece for any athlete workout. But don...

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13

Jul 2017

Is Subway Healthy?

Looking at Subway's nutritional information to keep you from looking like the Jared's "before" pictures. We are all familiar with Jared Fogle’s story: he lost 245 pounds by eating nothing but Subway, every day for a year. Does this mean that adhering to a diet of Italian BMTs and Subway Clubs is going to help us lose weight? Will the Subway diet help you burn fat?! Not exactly. Let’s take a look at the fine print. Jared lost the weight by eating one six-inch turkey, one footlong veggie, and one bag of baked potato chips every day. He skips the mayo, condiments, oil, and cheese, and clai...

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12

Jul 2017

Do Fad Diets Really Work?

Are fad diets like the Master Cleanse and Raw Foods diet really effective ways to lose weight? In college, food is abundant. The munchie mart is open at all hours, Taco Bell is right off campus, the dining hall serves several meals a day, and, sometimes there’s even an additional dining hall for athletes. I promise you the Freshman 15 isn't just a rumor. Sure it would make sense to stock your dorm room with healthy snacks, but maybe not completely realistic. But, while it's pretty sweet you don’t have to plan your meals, it's kinda gross the food you're eating is unhealthy and the eating h...

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How to Burn Fat and Get Cut

Looking to burn fat? Take a systematic and direct approach to weight loss with these five get cut tips. Daily Cardio The most successful approach to fat loss involves maximizing the amount of calories you burn. The fact, like it or not, is you need to do some form of cardio activity each training day. A total of 60 min of cardio each day is a good starting point. Obviously you can progress up to that point, but you need to jumpstart the calorie burn and your metabolism, each day with 30-60 min of morning aerobic activity. Finish your training day whether it’s later that same morning, or i...

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“Walk” Your Way to Better Abs

Want a rock solid mid-section? Get walking with these core exercises… Both in my own personal workouts, and in the training programs of my professional athletes, walking movements have emerged as a staple. Not my overweight client, my beginning client, or my just coming off an injury client, but rather my elite UFC athletes. Of course, I’m not talking about a Sunday stroll while sipping on a Caramel Macchiato. I love using circuits and complexes in my programming as they help build strength, endurance, promote fat loss, and are time-efficient. Circuit training has been around for years no...

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10

Jul 2017

Top 5 Push-up Variations

Think push-ups are too easy and won’t improve your athletic performance? Think again. Push-ups are one of the most underrated upper body exercises for athletes, but they get no respect because they’re often deemed too easy by coaches. I’m here to tell you that not all push-ups are "too easy.” In fact, when using a few variations, push-ups quickly become one of the most challenging upper body exercises. To prove that, here’s a list of my top 5 push-up variations. 1) Suspended Push-ups Suspended push-ups can be performed with gymnastic rings, blast straps, TRX, or any other suspension tr...

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Protein Supplements for Female Athletes

While they won't make you look like a man, protein supplements will help you get stronger while losing body fat. Many men, especially athletes, are looking to put on some size and gain strength. Therefore, they have no problem taking protein, pounding the calories, and pushing some seriously heavy weight around. Women on the other hand are different. Many don’t want to get "jacked" or feel like getting too big can actually compromise their performance (soccer players, cross country runners, synchronized swimmers come to mind). Consequently, some fear protein and lifting heavy weights and i...

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09

Jul 2017

The Paleo Diet Revised

While the Paleo Diet has some sound principals, this list will help you get the results you’re looking for, without the prehistoric guidelines. If you’ve ever seen the flick Encino Man (back when Brendan Frasier was a semi-babe) or caught a Geico commercial, you know why you don’t want to act like a caveman. Hairy and dumb is NOT a good combo. And, if you read my last piece on the Paleo Diet, you know why you don’t really want to eat like a caveman either (Hint: they went extinct). The Paleo Diet is another fad diet allegedly based on what our ancestors ate. Um, not so fast: scientists ...

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Fast Fat Loss With the Tabata Method

Four minutes of hell is all you need to lose weight, really quickly. DISCLAMER: The Tabata Method is a highly intense training protocol that should only be utilized if you are in good, to very good, physical condition and completely healthy. Before reading on, I would recommend you check with your primary care physician that you are physically healthy enough to embark on such a routine. Oh, the excitement generated when people hear the words listed above. The Tabata Method has really gained a ton of popularity recently due to the CrossFit folks pasting it all over the internet, and th...

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08

Jul 2017

Top 5 Triceps Exercises

Biceps and triceps go together like spaghetti without meatballs. Use these five triceps exercises to build muscle on the other side of your arms. Ok fellas it’s Friday again and guess what? Big arms are still in style. This time around we’re talking triceps. Biceps are clearly a must, but what separates good arms from great arms are those horseshoe-shaped tris. Don’t know what I’m talking about? Well you should, and you will, if you blast your arms for a couple of months with these 5 monster exercises. Stick with the 12-10-8-8 rep scheme that we’ve been doing, or drop the reps to 6 on t...

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06

Jul 2017

What is Casein?

What’s micellar casein and why the heck you should be taking it? When it comes to protein powders, there’s nothing more beloved than good ol’ fashioned whey. But as manufacturing techniques have evolved over the past few years, the love for casein in the athletic and bodybuilding communities has grown. Newer versions like Complete Casein from Cytosport taste a heckuvalot better than the chalky varieties of yesteryear, and more importantly, casein’s nutritional attributes have made it a popular meal replacement and pre-bed option for those working to gain muscle or cut fat. Yet, despite it...

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Ballistic Training with Medicine Balls

Increasing your power and athletic performance starts with these medicine ball exercises. Power is important regardless of what sport you play. The UFC fighter who delivers the knockout punch, the wrestler who hits the big throw, the baseball player who hits home runs, the defense lineman who explodes for huge loss tackles, they all share the trait of power. But if you never train for max power, you’ll never deliver that “knock out punch” on the field. So what’s the best way to improve functional power and athletic performance? There are actually many different ways to train for power. O...

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Fat Loss Planning, Pt. 2:  Macronutrients & Dieting Strategies

Using metabolic and psychological factors to increase your fat loss. In Fat Loss Planning, Part 1 we discussed how calorie restriction is the foundation of any solid weight loss program. However, if you’ve dieted before, you probably know your body responds to calorie restriction by setting-up weight-loss roadblocks. So, to keep the fat loss rolling, here are some ways to bypass those barriers. The Supporting Cast: Macronutrients and Going Off-Diet Macronutrients Macronutrients are the energy-providing nutrients that make up most of what we eat and are classified as proteins, carbohy...

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5 Ways to Lose Weight Without Dieting

Find out how small changes in your diet can help you lose weight. If you want my honest opinion (which you do, of course) - dieting is terrifying. Eliminating carbohydrates... forever? Buying Not 1R Approved weight loss products endorsed by Jillian Michaels and Kim Kardashian? Going on a lemonade or straight protein shake diet for a few weeks? There is a reason why most fad diets end in weight regain, and it’s because they are unnatural and unsustainable.       You shouldn’t have to turn your world upside down to lose weight and keep it off. Instead, focus on making one small change and ...

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The Working Mans Bodyweight Workout

A template to eating better, training better, and looking better… while at the desk. I hate excuses, particularly those made for your health and wellness. I hear them all the time, from all types of people, except successful people. Of course, when I say “success” you probably assume I mean the amount of money someone makes/is worth, but that’s not at all the case. To me, success is someone in good standing with their peers, uses sound judgment, holds themselves consistently accountable, and is widely respected. If reading this, chances are you’ve got a roof over your head, access to dece...

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Core Exercises for Athletic Performance

Stop doing sit-ups, start doing these core exercises that will actually improve your athletic perfomance. It’s the end of your training session and your about to lay on the ground to do the standard crunches. The last time I checked, lying on your back during the game means that you’re in serious trouble. Which is why, if you really want to improve your on-field performance, the core complex below is going to become one of your best friends. Unlike old-school “abs exercises,” this complex challenges the body by forcing it to stabilize through rotation, as well as crunching, motions. It...

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