SEGZ FITNESS TIPS: November 2014

Wednesday, 26 November 2014

The 5 Pillars of Successful Training

They are simple, and they work

Dan John has coached for more than 30 years. He's helped hundreds of athletes pack on double-digit pounds of rock-solid muscle. As an athlete,

The Best Food Choice When You Don’t Have Time to Cook

You don’t need to leave home to eat it

By Christa Sgobba

Feeling hungry and want food fast? Forget the drive-thru: People who eat frozen meals tend to take in fewer calories and more nutrients than those who eat at quick

A Meat-Eater's Guide to Thanksgiving with Vegetarians

Believe it or not, some people just don't like turkey

By Corey Levitan,

Dear meat-eaters:
We vegetarians didn't come to your Thanksgiving dinner to spoil your time and lecture you. We came because we like you, we enjoy your company, and would like to discuss things other than the important philosophical ideals we completely disagree about.
Here are some tips on how to make this holiday a happier experience for you and us.

Don't Ask if We're Sure We Don't

Women bosses 'more depressed' than male counterparts

By Pippa StephensHealth reporter, BBC News

Scientists said women bosses were more likely to experience prejudice and social isolation at work

Women are more likely than men to display symptoms of depression when in a position of authority at work, according to US scientists.

In men, authority, such as the ability to hire and fire

Obesity 'costing same as smoking'

Jump media player

Media player help

The worldwide cost of obesity is about the same as smoking or armed conflict and greater than both alcoholism and climate change, research has suggested.

The McKinsey Global Institute said it cost £1.3tn, or 2.8% of annual economic activity - it cost the UK £47bn.

Some 2.1bn people - about 30% of the world's population - were overweight or

Health workers take a patient to an Ebola treatment centre, Macenta, Guinea, 21 November 2014

Ebola patients are taken to dedicated treatment centres across Guinea

The Ebola outbreak is now "stable" in Guinea, where the latest crisis began, the World Health Organization says.

There were still some

4 Ways To Influence the Unfit

by Abby Huot

Inspiring unmotivated friends and family members to get fit can be tricky. Learn how to navigate this sometimes-sore subject the right way.

Positive lifestyle changes are powerful for the human heart. They propel forward momentum, raise self-esteem and confidence, and, more often than not, act as catalyst for change in the lives of others. When you make the conscious choice to swap

24 LAWS OF EATING FOR MUSCLE

by Bill Geiger

A great workout is just the beginning when it comes to building muscle. Here are some key nutrition and supplementation tips for the other 23 hours of your day.

Americans are experts on gaining size. Sadly, with over a third of our population classified as obese, that's not the kind of

4 Tricks to Improve Your Deadlift

Use these tips to add slabs to your back by lifting more weight.

by Anthony Bevilacqua,

There is nothing more rewarding than walking up to a heavy loaded barbell and pulling it up with all your might. Deadlifts are a key exercise in building a great physique. If you’re looking

Double-Duty Supplements These favorite fitness boosters have some surprising benefits that go far outside their role as workout helpers. Some of the most popular workout supplements do more than just advance your fitness and reshape your physique—they can also improve your health

Stay on track with your fitness goals while dining out. Here, six easy tips to help you keep it clean. Eating clean while dining out doesn’t have to be stressful. Whether it’s a girls’ night out or family occasion, if you’re looking to stay on track and control what goes into your body, follow these simple tips to ensure a stress-free dining experience.

Check Out the Menu Online Ahead of Time-

In a video titled "My Biggest Insecurity," fitness Youtuber John David Glaude delivered a heartfelt and courageous appeal this weekend to show people what extreme weight loss does to your skin -- and your confidence.

But he isn't content with hiding this so-called insecurity. "I'm comfortable clothed," he says in the video. "I'm not that comfortable unclothed, and I decided since I'm not that comfortable unclothed, I should show you guys [why]."

Though healthy and ripped these days, Glaude's big secret is that he strategically hides his loose skin under his clothing, refusing to take his shirt off on the beach and other public places. Formerly 360 pounds, Gaude now runs a channel calledObesetoBeast where he gives guidance on the facets of getting fit from the perspective of someone who used to be the complete opposite. In the video, he shows how the skin around his arms, stomach and legs have changed with his body:

https://www.youtube.com/watch?v=CpKDteQ3FIQ

"Obviously this is not ideal," Glaude says. "What I would have wanted after losing 160 pounds ... is the perfect body, right? But that's not the case, and that's okay. You should never let loose skin or anything else stop you from going for your dreams. My dreams are to be really happy in my skin. And I am, loose skin and all."

This motivating story was picked up quickly by r/Fitness, where feedback was all positive for Glaude. From kudos on the weight loss, to acknowledgment of his courage, to flat-out propositioning and flirtation, yesterday was a good day for Glaude. And with the way he's inspired us, we hope his journey is yielding constant happiness and this experience is a breakthrough for his confidence.

The next time you're feeling self-conscious, just remember this video if you need a swift kick in the gym shorts.

Sunday, 16 November 2014

Lift Iron To Lift Your Butt Ladies

The world has gone booty-crazy. If you want to keep up with the trend, you don't need to buy butt-lifting jeans or underwear; you need to lift! Yes lift!

5 Mistakes Holding Back Your Gains

by Andrew Vontz

Don't let your muscle growth be limited by gains-killing mistakes. Easily dodge these 5 common roadblocks with MVP tips from the Twinlab Muscle Militia!

Once upon a time,

Exercise of the Week Upside-Down Press

http://bcove.me/2n8uaq7v

Don't just see it apply it.

THE BODY-WEIGHT WARRIORS, it's all free-styling!

http://bcove.me/1td4w87s

“Flex” Flowers Can’t Be Stopped''

Never count Nichiren Flowers out. When life told him to quit football, he kept charging ahead. Now he preaches the same message to Bodybuilding.com's customers!

Imagine being a star receiver, destined for an NFL roster. Then imagine the bewilderment as your body begins to mysteriously break down from the inside.
That breakdown for Nichiren Flowers went undiagnosed

5 Keys To Doing High-Intensity Intervals The Right Way (HIIT)

Cardio ranks right up there with dinner at your in-laws' and a trip to the dentist. Like there's not a million other ways you'd rather spend your time! But you want to be fit and you want to be lean, so you do it.
So why the heck aren't you choosing cardio that delivers twice the bang for its buck? We're talking about high-intensity interval training (commonly called

Spark new shoulder growth and define your rear delts with this finishing move

Sommer Robertson-Abiad

START
1/ Lie on your right side on a flat bench holding a dumbbell in your left hand. Place your right hand on your left shoulder, keeping your head in line with your spine.
2/ Lower the dumbbell toward the floor, keeping your left elbow slightly bent.
EXECUTE
3/ Squeeze your rear delt to raise the dumbbell straight up until your left arm is perpendicular
to the floor.
4/ Hold briefly before slowly returning to start. Repeat for reps, then switch sides.
DO...

Maintain a slight bend in your elbow throughout the full range of motion.
Keep the movement slow and controlled when lowering the weight back to start.

DON'T...

Raise your nonworking arm off the bench while performing the movement.
Rest your head on bench or strain neck

ODDO'S BONUS TIP

Set an incline bench at 30–40 degrees to target the rear deltoids from a slightly different angle.

Five Steps to Get Back into Your Fitness Routine

By- Dick Talens

We've all failed to keep up our exercise routines at some point. Weeks without training, consecutive days of binging, terrified to step on the scale—it happens to the best of us, and it's always hard to get

The Surprising Thing Behind Your Weight Gain

Another reason cigarette smoke is the worst

By Kaitlin Menza

So here's yet another reason to hate smoky bars (if your city still allows them): A new study reveals that being around cigarette smoke could have yet another nasty byproduct: weight gain.

Many people believe cigarettes can suppress your appetite,

Tiny changes can lead to big results!

While the kitchen may get all the attention when it comes to weight loss, your office can either super-charge your efforts or sabotage your goals. After all, you likely spend more time there than at home. To ward off any pitfalls at the office,

Top Trainers' Best Advice Ever

6 nuggets than can transform your fitness routine—and your life

By Kelsey Cannon,

Mike Boyle, strength coach to the 2013 world-champion Boston Red Sox, was told early in his career, "You can never exercise enough to overcome a bad diet." Today, this knowledge still underpins his food choices while training. "I enjoy my indulgences, but I don't make them a daily habit," he says. "Instead, I fuel my body properly so I can go harder and longer."

This Will Be Your New Favorite Upper-Body Sculptor

Take your pushups to the next level!

BY ASHLEY OERMAN

Join the Women's Health Weekend Challenge to help you meet your fitness goals fast and make your weekend workouts count. Thousands of women already have. Join them, and achieve your fitness goals faster!

Stacked-Feet Pushup: This move makes your basic pushup more challenging while targeting your core, shoulders, and chest. You've got to try it.

SO…ARE YOU IN?!

How to Get Single-Digit Body Fat

If you want to get leaner than lean, every bite counts

BY LOU SCHULER

Keep the carbs, cut the fat

The conventional wisdom of the ‘80s and ‘90s was that fat made you fat. The less fat you ate, the better. Today, it’s a given that the fewer carbs you consume, the leaner you’ll get. So it may come as a shock to see that bodybuilders typically

The case for using dumbbells as part of your strength training program is well-established. Better balance, greater contribution from support muscles, the ability to train unilaterally and to self-spot – the list goes on. But to this

Get off the treadmill and put high-intensity interval training to work for you with these four fun approaches.

BY ERIC VELAZQUEZ

EQUIPMENTX

Interval training burns fat, spares (or builds) muscle and takes a fraction of the time of traditional cardio. These things we know. But what you might not know, what you might never have had beaten into your brain, is the fact that you don’t have to feel confined to a treadmill. You don’t have to just

The 6-Move Routine That’ll Work Muscles You Didn’t Even Know You Have

By Holly Perkins

Get ready to challenge your body and fitness in new ways—this workout combines three yoga moves with three kickboxing moves. This fitness style blend forces your body to use “non-traditional” muscles that don’t always get activated. It demands attention from the muscles called “synergistic muscles”—the smaller muscles that support and direct

Hitting Your Peak

Written by Ashley Conrad
Hitting Your Peak

As a celebrity trainer I learned early in my career that Hollywood doesn’t have ‘body seasons’. The phone rings for a movie role and you simply need to be ready.
It was on account of this that I found success early on in my career as a top Hollywood transformation expert. While most programmes take eight to 12 weeks to garner results, the entire methodology of my Clutch Programme is about quick and lasting transformation.
‘How?’ you may ask. Well, it’s one part crazy workouts that ramp up testosterone and growth hormone (GH), helping the body burn fat and build muscle simultaneously. Plus

5 Secrets from an NFL Trainer

Train like an NFL pro

By Adam Bornstein

LaDainian Tomlinson. Drew Brees. Reggie Bush. Carson Palmer. Kellen Winslow, Jr. Besides being NFL Pro Bowlers, what do these five guys have in common?

Answer: They’re all

The Surprising Thing That Contributes to Half of All Hospital Deaths

This condition kills one in four people who suffer from it

By Ali Eaves

If you had to guess the condition linked to half of all hospital deaths, what would you say? Heart attack? Cancer?
The answer, according to

What You Should Know about Pain Pills

Stop before you pop

ILLUSTRATIONS BY ANDREA MANZATI

"Take two aspiririn and call me in the morning." The simplicity and effectiveness of pain medications has made them a staple of home health care. But there are differences

EXERCISE OF THE WEEK: STAGGERED STANCE KETTLEBELL SWINGS

http://bcove.me/z4su64lr- Check this link to see the video on to perform this exercise.

Kettlebell swings torch calories, improve cardiovascular fitness, and build explosive strength. But if you want to reap even morebenefits from the classic move, try changing up your stance.

“Staggering your feet activates more stabilizing muscles, which increases the intensity of the exercise and increases the challenge to your core,” says BJ Gaddour, C.S.C.S., creator of the Bodyweight Cardio Burners DVD.

Plus, a staggered stance forces the glute, hamstring, and hip muscles on one side of your body to work harder. “Building power and strength throughout each hip individually is instrumental to sports and everyday life, when you’re pushing off of one foot instead of two,” he says.

Ready to try it? Watch the video to learn how to perform the staggered-stance kettlebell swing with perfect form.

Monday, 3 November 2014

LEAN LEBRON JAMES WORKS OUT IN BEATS AD

Ever wonder what LeBron was doing to turn into a lean mean scoring machine after his hometown return to the Cleveland Cavaliers this off-season? Well the latest Beats by Dr. Dre ad, which features the basketball star, might shed a little light into the gym work he put in to get in shape.

Lebron told Sports Illustrated last month of the dietary changes he made to drop the pounds over the summer. "I had no sugars, no dairy, I had no carbs," said the 29-year-old. "All I ate was meat, fish, veggies and fruit. That's it. For 67 straight days." With this new ad from Beats, we get a glimpse of some of the training he was doing during this period.

The catalog of exercises in this video is, to the best of our knowledge (hat tip to M&F Deputy Editor Matt Tuthill), as follows:
1:16 Clean and Press
1:18 Barbell Rollout
1:26 Kettlebell Side Lunge
1:30 Cable Core Rotation with Punch
1:36 Cable Wood Chop
1:42 DB Bench Press
1:51 Hanging Knee Raise
1:52 (Repeat of the clean and press)

http://www.muscleandfitness.com/workouts/athletecelebrity-workouts/lean-lebron-james-works-out-beats-ad

Wednesday, 26 November 2014

Monday, 24 November 2014

Wednesday, 19 November 2014

Tuesday, 18 November 2014

Sunday, 16 November 2014

Saturday, 15 November 2014

Spark new shoulder growth and define your rear delts with this finishing move

Tuesday, 11 November 2014

Another reason cigarette smoke is the worst

Tiny changes can lead to big results!

Saturday, 8 November 2014

Take your pushups to the next level!

Get off the treadmill and put high-intensity interval training to work for you with these four fun approaches.

Friday, 7 November 2014

A fresh kind of physical challenge, right this way…

Wednesday, 5 November 2014

Tuesday, 4 November 2014

Monday, 3 November 2014