- 7 Leg-Busting Tips from an Olympic Weightlifter
- Zachary Levi's Best Tips to Improve Your Mental Health
"Shazam" from the DC Universe stops by and drops knowledge on how to stay strong mentally.
In addition to taking care of his body, "Shazam" actor Zachary Levi is also a huge proponent of mental health. Levi dishes on how to clear up your mental space on a day to day basis.
View this post on Instagram
Disclaimer: taking @flowsupps does NOT make you stronger. YOU make YOU stronger. We just wanna help you in that journey, providing you the very best of ingredients, taste, and cost, all in one place. Thru my fitness journey I was at a loss when it came to what I needed for supplement nutrition. If it tasted good, it wasn’t the best for me, and if it was good for me, it probably tasted like chalky shite. If you’ve given @flowsupps a try, you know that we’ve solved that conundrum. If you haven’t given us a try, I encourage you to do so. Also, we’re now available in (to be read in the stylings of @oprah) Australiaaaaaaa!!! So go get it, mates! Aussie, Aussie, Aussie! Oi, Oi, Oi!!!
A post shared by Zachary Levi (@zacharylevi) on Jul 29, 2019 at 6:39pm PDT
- 25 Romantic Things to Do on Valentine’s Day
- Yoga More Effective for Back Pain than Meds, Study Finds
Yoga is no longer just that thing stay-at-home moms do while they wait for their child’s school day to end. The ancient Indian exercise has been found to have a number of benefits for everyone, bodybuilders included, ranging from better mental health to an improved immune system.
And now there’s one more benefit to doing yoga—it can help get rid of your throbbing back pain.
A review published in the journal Holistic Nursing Practice found people who practiced long-duration yoga had drastic reductions in back pain and stopped using painkillers to deal with aches. The benefits were found in people suffering from one-time back pain to chronic sufferers.
Tai chi and qigong (a martial arts-style exercise form) also had benefits, though not as pronounced as yoga’s.
The researchers believe the findings could lead physicians to prescribe yoga for patients suffering back pain instead of addictive painkillers and opiates.
"Our review provides emerging evidence that movement-based mind-body interventions could benefit veterans and others experiencing chronic low back pain,” Cheryl Krause-Parello, Ph.D., the review’s co-author, said in a release.
Back pain is more than an annoyance—it can lead to decreased mobility, which can affect people’s lives and job performance. The studies the researchers looked at found that people who started yoga as a means to treat back pain stuck with it, and there was only one case where a person suffered further injury (though it’s unknown if that was due to yoga or external factors).
If that’s not enough to sell you on it, consider that six-time Mr. Olympia Dorian Yates took up the practice and has said it has changed his life. Wrestling legend Diamond Dallas Page has also opened his own yoga business and has transformed many, from helping a man lose nearly more than 100 pounds to helping a disabled veteran defy the odds and walk on his own again.
So roll out the mats and get moving.
- Brie and Nikki Bella Expected to Become WWE Hall of Famers
Brie and Nikki Bella are undoubtedly two of the most influential WWE divas in recent history. The twin sisters ushered in the WWE’s reality TV era, held numerous championships, and are popular even among those who don’t watch wrestling.
Their relationships and recent dual-pregnancy announcement have been covered by almost every gossip site. And now, it looks as if their invaluable contributions to the wrestling industry will be recognized.
Wrestling rumor site WrestleVotes first reported that the twins are being considered for the WWE Hall of Fame's 2020 class. The duo, who were the first female-only pair to grace Muscle & Fitness’ cover, would join Dave Bautista, another M&F cover model, at this year's ceremony. (So apparently, the trick to getting into the hall is to be on our cover—our lines are open, WWE Superstars).
WWE has not yet confirmed the announcement, but people are already buzzing with excitement over the possibility.
“The Hardcore Legend” Mick Foley even tweeted his support for the idea. “Great athletes, excellent attitudes, mainstays in the Divas division for years before the women’s revolution— and were tireless ambassadors for @WWE well before @TotalDivas brought them mainstream attention,” Mrs. Foley’s baby boy said.
The Bellas have become much more than a great wrestling team. They were two of the first divas to appear on the reality show Total Divas, which gave viewers an inside look into the lives of female wrestlers. In 2016 they got their own spinoff, Total Bellas, which will begin its fifth season on April 9.
And their lives have even become a federal matter (literally). When Nikki Bella and John Cena got engaged at WrestleMania 33 (they later broke up, and Nikki is now engaged to Russian dancer Artem Chigvintsev), Iowa Congressman Rod Blum asked then-U.S. Small Business Secretary Linda McMahon why it took Cena so long to ask her.
McMahon, the WWE’s former president, simply said, “You’d have to ask him.”
It seems 2020 is shaping up to be the Bellas’ year. Both are expecting children (Nikki’s first and Brie’s second) and are due within two weeks of each other. We can't wait to see what else is on the horizon for the dynamic duo.
- 10 Nasty Germs Lurking In Your Locker Room
- 6 Ways Working Out Works Wonders for Your Sex Life
- 4 of the Hardest Plank Variations for Stronger Abs
- Why Jon Jones Should Consider a Move to the WWE
Jon Jones retained his title at UFC 247 in Houston, TX, but the victory, like most of Jones' career, was shrouded in controversy. Many believe that it was the light heavyweight challenger, Dominick Reyes—a boxing-savvy up-and-comer—who won the first three of five rounds and was deserving of the W.
And considering that Jones's last three title defenses were all close decisions, we’re not surprised to see him shying away from a purported move up to the heavyweight division.
That doesn’t mean his proposed bout with Brock Lesnar won’t happen, though. According to Sports Illustrated, it seems as though “Bones” is seriously considering a move over to the WWE. All of the money with none of the uppercuts? That sounds like a good deal to us.
At this point in his career, Jones isn’t gaining much by taking fights with newcomers. He’s cleaned out two different generations of the UFC’s light heavyweight division, secured the record for most UFC title defenses with 14, and is firmly, and forever will be, in the GOAT conversation. Seriously, what is there left for him to do?
Every fight he takes from here on out is an opportunity for him to lose—and nothing more. While he’s an exciting fighter to watch, the WWE may be a smart move. Jones will be less prone to injury, make a ton of money (assuming he’s a hit), and won’t have to deal with the constant pressure of having a target on his back, or, rather, his face.
Former Bantamweight stars Ronda Rousey and Shayna Baszler have done it, and WWE Superstar and former M&F cover model Becky Lynch thinks that Conor McGregor could also make the move—so, what does Jones really have to lose? A lot less than if he keeps on fighting.
- Is Instagram Sensation and Lightweight Boxer Ryan Garcia Ready For His Friday Night Fight?
- Top 5 Fit Activities To Do On Valentine's Day
- Dexter Jackson's Simple and Effective Workout For Bigger Shoulders
- This Supplement May Repair Your Reproductive System
It seems as if almost everything we encounter causes fertility damage these days, from the sugary foods we eat to the phones we carry in our pocket.
One of the biggest culprits is bisphenol A, commonly referred to as BPA, a synesthetic compound used in plastic water bottles and other materials. Past research has found everyday exposure to BPAs can decrease semen quality.
With sperm counts dropping rapidly—a 2017 study found that sperm counts in most major countries fell by 50 percent over the past four decades—researchers have been trying to find ways to protect men from further damage.
But now, you might be able to reverse harm already done to your little swimmers with the help of a compound already found in your body and food.
Harvard Medical researchers discovered that the antioxidant Coenzyme Q10, or CoQ10, reversed most of the reproductive harms caused by BPAs in a study conducted on worms.
The findings, published in the journal Genetics, could lead the way to future fertility treatments.
"Now, as we continue to screen for and study how chemicals affect reproductive health, we can also ask the next really important question: Given that we're all exposed, how can we mitigate those effects in order to improve fertility and have healthier births?" Monica Colaiácovo, professor of genetics in the Blavatnik Institute at Harvard Medical School, said in a release.
CoQ10 is a naturally-occuring antioxidant produced by the human body, but also found in meat and fish. It’s also available in supplement form. Its fertility benefits are already known, however this is the first case that has showed it could repair damage already done to the reproductive system.
But don’t rush out to the supplement store just yet. As the researchers point out, humans are not big worms and the CoQ10 used in the experiment was a very pure form of the antioxidant—nothing like what you’d be able to get commercially.
The researchers, though, are optimistic of what the findings could mean for future research.
- Get the March 2020 Issue of 'Muscle & Fitness'
The March 2020 edition of Muscle & Fitness has all the workout and nutrition tips you need to start losing all that winter fat.
Most men start thinking of retirement as they near 50, but 48-year-old Mark Wahlberg is not your average man—he’s even busier than ever. The Bostonian spoke to us about how F45 Training has transformed his physique and why he decided to invest in the business, his upcoming Netflix movie Spenser Confidential, and more.
Plus, UFC Middleweight Champion Israel Adesanya chats wth us about fighting and anime, the "World’s Strongest Gay" Rob Kearney discusses some pressing matters, and C.T. Fletcher still has one more motherf****ng set left in him.
In our Train section, we debate which move is best for your next pull day, show you how to imitate a Viking press at your gym, and one of our editors explains why he was called “the deadlift guy.”
Because abs are made in the kitchen, our Eat section is filled with recipes to keep you energized and lean out for summer. We also find out whether you should go for Guinness or Jameson on St. Patrick’s Day and dissect the ingredients in the Beyond Burger.
Kolohe Primeau breaks down his Golden Ratio workout; we show you how to put your exercise balls to the wall for maximum gains; and flow expert Eric Leija shows you five workouts for more muscle, stability, and mobility.
And since Muscle & Fitness includes FLEX, you’ll also get the latest bodybuilding news, as well as more advanced workout and nutrition tips. Roelly Winklaar breaks down his s-pec-tacular workout; strength icon Stan Efferding details his Vertical Diet; and we ask IFBB Pro League athletes what’s on their workout playlist.
Pick up the March edition for all this and more! Whatever your fitness goals are, we’ve got all the tips you need right here in Muscle & Fitness and FLEX.
- 5 Common Ways Your Relationship is Making You Fat
- 12 Ways to Eat Clean All Year Long
- 15 Tips for Dating a Bodybuilder
- The 10 Best Shoulders Exercises for Beginners
- How Country Music Star Tim McGraw Stays Fit on Tour
At age 52, Tim McGraw is a lean, mean country music machine, but if you rewind the clock back a decade, the Grammy-winning star will tell you he was nowhere near the fitness zealot he is today.
As McGraw details in his book, Grit & Grace, life on the road, plus challenges with his record label, the death of his father (major league pitcher Tug McGraw), and a host of other issues had finally broken the musician and actor. His health fell into shambles due to the stress, which led to poor diet choices which led to 40 extra pounds on his 6' frame.
At his highest weight, about 210 pounds, McGraw’s family intervened to help get his life in order. First his wife, fellow country star Faith Hill, warned him to cut back on his partying. Then his oldest daughter, Gracie, provided a humorous—and effective—reality check when he appeared on a 100-foot theater screen during a movie trailer.
“My daughter said, ‘Jeez, Dad. You really need to do something,’ ” he says. “For your kid to say that, it sounds funny—and it was funny—but it kick-started a thought process in my head that made me look into the future.”
Not wanting to miss out on seeing his children grow up and have families of their own, McGraw decided to make some life changes. He cut out drinking, started to eat healthy, and began working out every day. Slowly but surely, he shed the pounds, and now, at age 52, he has a physique most men half his age would kill for.
“I wanted to get control of my life,” McGraw says. “What was the one thing that I could do? Well, I could control how I treated myself.”
“Professional athleticism is in my DNA,” the “Live Like You Were Dying” singer says, and now it shows in his workout regimen, especially when he’s on tour. On a typical day, McGraw starts his mornings with “a lot of stretching and some yoga, maybe some body-weight exercises,” as well as a 30-minute treadmill power walk that gradually inclines. From there, McGraw—along with his band—will sneak in a workout at that night’s concert venue.
“We’ll run the stadium stairs, the arena stairs, or the grass on an amphitheater,” McGraw says. “We’ll do bear crawls and all kinds of stuff for about an hour.”
As if one exhilarating pre-concert workout isn’t enough, McGraw and his crew will add an afternoon program using battle ropes, sledgehammers, tractor tires, and kettlebells stored in the gym trailer that travels with them on tour. “We’ll do two hours of fuctional fitness,” McGraw says.
Although some people might think he’s crazy for working out so much before doing a two-hour “full-throttle, wide-open physical show,” McGraw believes this new routine has helped contribute to some of his best recent performances.
“On the days we don’t have those opportunities, our shows aren’t as good,” he admits. But when he does find that flow, “boy, those are special nights,” he says.
To prepare before a concert, it takes some backstage solitude and meditation to get ready to put on a show for the sold-out crowds, McGraw says. “When you have those kinds of nights,” he says, “those will keep you doing this.”
|Tim McGraw On-Tour Workout |
|Exercise ||Reps |
|Plank Walkout to Pushup ||5 |
|Loaded Split Squat ||5 |
|Feet-Elevated Pushup ||15 |
|Double Under ||40 |
|Directions: See how many rounds you can finish in 15 mins. in this four-move workout |
- Damien Patrick's Workout Plan for Massive Legs
- Phil Heath's Basic Back Workout Routine
- 12 Key Moves to Build a Stronger Upper Body
- In with the New: Alternative Proteins
- Dwayne "The Rock" Johnson's Daughter is Joining the WWE
There are countless second- and third-generation WWE Superstars who have followed in their ancestors' footsteps to the squared circle. Names like Charlotte Flair, Randy Orton, Roman Reigns, and Natalya Neidhart come to mind.
But for the first time, a fourth-generation Superstar will lace up their boots and grace a WWE ring. Her name is Simone Johnson, and she just so happens to be The Rock’s daughter.
Simone, 18, recently reported to the WWE’s Performance Center in Orlando, where up-and-coming wrestlers are put through the ropes in the gym and in the ring.
The Rock is thrilled that his oldest daughter—whose mother is The Rock's ex-wife and still-business parnter, Dany Garcia— has decided to join the family business.
After all, wrestling is in Simone’s blood. Her great-grandfather is the Samoan wrestling legend, the High Chief Peter Maivia, and his daughter was the wife of Rocky Johnson, the late WWE Hall of Famer and one-half of the first-ever Black WWE tag team champions. Those two are The Rock's parents.
We’re sure Simone will create her own in-ring character, but we’re also excited to see how she channels her wrestling heritage in the future.
- 5 Things You Should Know About Massage Guns
- Too Much Protein May Increase Your Risk of Heart Disease
Protein, that macronutrient that helps repair and regrow damaged muscles, is undoubtedly the most important nutrient in an athlete’s diet. Not only that, protein (in any form, whether it be whey, casein, or plant-based) helps keep bones, cartilage, and blood healthy.
So it’s important to eat enough protein, but eating excess amounts won’t get you any more jacked any quicker, and in fact it might be slowly killing you.
That’s according to a recent study that found a lower-protein diet, specifically a vegan one, may be the key to lowering your risk of heart disease.
Researchers at Penn State College of Medicine found that Americans typically eat two-and-a-half times more sulfur amino acids—a subcategory of amino acids that occur in protein-rich foods—than needed, and that the amino is tied to cardiovascular disease.
Sulfur amino acids include methionine and cysteine, both of which are needed for growth. Too much of them, though, can increase the rate of heart disease according to prior research.
"This study provides the first epidemiologic evidence that excessive dietary intake of sulfur amino acids may be related to chronic disease outcomes in humans,” John Richie, a professor of public health sciences at Penn State College of Medicine, said in a release.
For the study, published in The Lancet, researchers looked at the bloodwork of more than 11,000 people and found that those who ate fewer than 15 mg of sulfur amino acids per kilogram of body weight per day were less likely to contract heart disease than those who ate above the suggested amount.
Most of the people who fell under the limit ate a primarily plant-based diet.
"People who eat lots of plant-based products like fruits and vegetables will consume lower amounts of sulfur amino acids,” Zhen Dong, lead author on the study and a Penn State College of Medicine graduate, said in a release. “These results support some of the beneficial health effects observed in those who eat vegan or other plant-based diets."
While the study isn’t suggesting you totally eliminate protein, telling bodybuilders to limit their protein intake is bound to be controversial.
Nutrition expert Dr. Gabrielle Lyons has previously criticized studies that link excess protein to diseases such as cancer, and any old-school bodybuilder will tell you the secret to gains is to pound as many whey protein shakes as your body can handle.
The study’s authors though claim the gains are not worth the risk. "Here we saw an observed association between certain dietary habits and higher levels of blood biomarkers that put a person at risk for cardiometabolic diseases," Richie said.
- 6 Tips To Keep Fit While Traveling
- Ronnie Coleman's Routines for a Champion's Chest
Ronnie Coleman, the eight-time Mr. Olympia, set the standard for freaky size and conditioning that, in all likelihood, won’t be equaled anytime soon, let alone surpassed for the foreseeable future. His pecs outsized the rest of the competition’s, and, if not for his equally preposterous back, he would surely have toppled over face-first from their immense weight.
Unlike most of his generation, he trained chest twice weekly, devoting the first workout to barbells and the second to dumbbells. Coleman preferred free-weight pressing movements with heavy weights for eight to 12 reps.
NOTE: Each workout was performed once per week, three days apart.
- Top 10 Best Glutes Exercises for Beginners
- 8 Moves for a Bikini Butt in Time for Summer