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3-Day Mega-Volume and Intensity Routine

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Steven Boyle
On a mission for more size and strength? This 3-day per week plan will pump you up and pack it on.
man flexing his muscles

How many guys do you know go to the gym regularly but still make no progress? They get to a certain level and stay there. Forever. As hard as it is to admit it, maybe you’re one of them.

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5 Cures For Sore Muscles That Really Work

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Desperately seeking relief for sore muscles after a hard workout or a day on the slopes? Look no further.
Look no further—these tips spell relief.
man with sore lower back

After a long day whooshing down Black Diamond runs, settling into a hot tub to ease sore muscles sounds like a dream ending to your day. But what if there's no hot tub available? Well, you're in luck.

Whether you just finished skiing or are fresh off a super-tough gym session, muscle soreness from fatigue or overexertion benefits from a variety of approaches, some of which may surprise you. And while It's always best to take a proactive approach (read: do leg-strengthening exercises before ski season starts or build up to a killer workout slowly), says Yael "Dr. V" Varnado, MD, a New York preventive medicine expert, no one's perfect. And these sore muscle solutions should help.

So try them—and get back on the slopes in no time.

glass of tart cherry juice

Whirling cherry juice into your post-workout recovery drink may ease muscle soreness, according to a 2010 study published in the Scandinavian Journal of Medicine and Science in Sports. Antioxidant compounds found in tart cherries called anthocyanins are believed to work by reducing inflammation. Try drinking tart cherry juice on workout days for less pain and inflammation.

steaming cup of hot coffee

Your morning Starbucks may be doing more than waking you up before an early morning workout. Studies show drinking coffee prior to a workout reduces muscles soreness and fatigue by nearly half. "Assuming no medical contraindications to the use of caffeine, I recommend two cups of coffee prior to workout," says Ann Kulze, MD, author of the best-selling Eat Right for Life series. "You’ll also take advantage of caffeine’s well-documented ability to boost endurance."

runner icing legs
A hot bath may feel better initially, but giving muscles the cold treatment via ice treatment (known as "cryotherapy") after exercise is most beneficial, says Joseph Bosco, MD, a spokesman for the American Academy of Orthopaedic Surgeons (AAOS) who specializes in sports medicine. "A hot bath will provide overall relaxation and mild pain relief, but icing actually prevents further muscle damage and speeds healing," says Bosco, who recommends soothing achy muscles with crushed ice in a waterproof bag, wrapped in a towel.
arnica plant

An herbal version of Bengay based on the arnica plant is just as effective as ibuprofen in easing pain, according to a 2007 study published in Rheumatology International. "The plant can be applied to the skin in a gel or cream form and can help with swelling and soreness," says Thomas Kouo, Licensed Acupuncturist and Pacific College faculty member.

man getting a massage

Deep tissue massage following exercise has been shown to increase blood flow to muscles and speed up the removal of inflammatory chemicals which produce soreness, says Dr. Bosco. A study published in the journal, Science Translational Medicine, showed the positive effect of massage. "Massage above and below the area and then work into the sore part of the muscle," says Kouo. You can also use a self-massage device such as a Thera-Cane or apply pressure to sore muscles using a tennis ball.

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Workout Recovery: 5 Ways to Ease Sore Muscles and Muscle Pain

Plan of the Month: Get Lean in 4 Weeks, Week 2

Health Guide for the Holidays

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Don't let the holiday dinners pack on the pounds - here's the nutritional run down of the top 11 foods at your table.
Don't let the holiday dinners pack on the pounds - here's the nutritional run down of the top 11 foods at your table.
Health Guide for the Holidays
The holidays are a great time to see family and old friends, and the feasts that go along with them only add to the experience. We know you’re probably not going to eat in moderation, especially with older relatives scolding you for being too skinny. This guide is here to show you what’s in 11 traditional holiday foods you’re used to eating. If nothing else, it will tell you what to eat more of and what to eat in smaller portions.

Nutritional information and advice come from Melissa Dobbins, national spokesperson for the Academy of Nutrition and Dietetics as well as the USDA. All daily value percentages are based off a 2,000-calorie diet.

Turkey might be the Thanksgiving centerpiece, but it's also a common dish during the other winter holidays as well, and it's actually a healthy choice, so don’t hesitate to grab a second helping (or third). It’s a protein-rich food without many calories, giving you 74 percent of your daily protein intake in a 340-calorie serving (140 g). It’s a bit high in cholesterol (42% of daily limit) but offers helpful amounts of other beneficial vitamins and minerals, like Vitamin B6 and zinc. Good thing there’s always enough of it to go around.

Cheap Sources of Healthy Protein

Health Guide for the Holidays: Ham
The roasted ham, another common main course in holiday feasts, is pretty similar to turkey, just with more sodium and a bit less cholesterol. A 100-gram serving has 122 calories and 36 percent of your daily protein. Like turkey, it also includes noticeable amounts of essential vitamins and minerals, but the sodium levels are extremely high at 38 percent (900 mg). It does, however, have just 7 percent of your daily cholesterol limit. Ham is a safe choice as long as you limit your sodium otherwise.

5 Ways to Curb Your Salt Intake

A single biscuit cooked with refrigerated dough comes in at just under 100 calories. They don’t have much fat, but they also don’t include many nutrients, plus they’re high in sodium for their size (12% of daily limit). As Dobbins points out, if you have the chance, you’ll want to go with a whole-wheat dinner roll or something similar to get a more nutritious alternative.
Although it has very little cholesterol, gravy is basically just a thick liquid brimming with sodium and calories. If you really like the flavor and moisture it adds to your food, use it in small doses, but you’re in the best shape if you can do without it.

Boost Your Good Cholesterol Sky-High

The usual canned cranberry sauce is, unfortunately, very high in sugar but not in nutrition. A regular one-cup serving size packs 418 calories, mostly from the whopping 105 grams of sugar. It does have 11 percent of your daily fiber intake, but it only has trace amounts of protein and essential vitamins and minerals. You might want to take it easy on this one, or try a homemade sauce.

Healthy Cranberry Sauce Recipe

When it comes to picking out your sides, mashed potatoes are always going to be the most obvious choice. As it turns out, they’re actually not too bad of an option, offering up plenty of nutrients like fiber, Vitamin C, Vitamin B6 and even calcium (if it’s prepared with milk). The only thing is that it’s another sodium-filled food, although that depends on how it’s prepared. Mashed potatoes are a fine choice as long as they’re not doctored up with huge amounts of salt, butter and/or gravy. Dobbins suggests sweet potatoes as an even healthier alternative.

Carb Backloading: Get Carbs to Get Lean and Strong

The nutritional value of stuffing really depends on the preparation. If it’s homemade with plenty of vegetables and onions, it can be a perfectly healthy option. However, most common, store-bought stuffing is low in nutrients and high in refined carbohydrates and fat. If you’re eating that kind of stuffing during the holidays, try to keep it to a minimum.
When looking for a holiday snack, roasted, salted pumpkin seeds aren’t a bad option. They’re much healthier than most other snacks and taste great when prepared correctly. A one-ounce, 125-calorie serving is low in fat and cholesterol while providing strong sources of protein, zinc and magnesium. Grab a handful while they’re in season.

Supplement Guide: A-Z

Whether you reach for a pumpkin ale, a stout, a winter lager or some other seasonal brew, keep in mind that those are very hearty beers, often ranging from 150 to 200 calories per bottle. It might taste great but there’s not much nutritional benefit to be had, so drink in moderation to limit your calorie intake and drunkenness.

The Effects of Drinking on Your Workouts

With so many possibilities out there, it’s hard to say which soups are better to eat and which ones aren’t as good. However, Dobbins mentions that broth-based soups are usually better options than cream-based. Also, if it includes plenty of vegetables, that obviously improves the nutritional value, especially if the rest of your meal has a lot of meat, starch and sugar (it probably will).

The Benefits of Vegetables

Choosing a piece of pie is always a tough choice, so maybe we can help a little bit. Dobbins notes that among holiday favorites, pumpkin might be your best bet and pecan might be the worst. An average slice of pecan has a little over 500 calories, while pumpkin boasts slightly over 300. The classic apple pie is right in between the two, coming in at a bit over 400 calories. All of them boast small quantities of several vitamins and minerals, except pumpkin pie, which has more than a full day’s worth of Vitamin A.

Sugar to Get Classified as a Drug?

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Health Guide for the Holidays

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Win “TED” on Blu-Ray and DVD

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Enter for a chance to win one of three copies of this hilarious movie!

From the creator of Family Guy, Ted is the irreverent, hilarious story of the bond between a man (Mark Wahlberg) and his teddy bear, Ted (voiced by Seth MacFarlane), who came to l

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Protein Power: 7 Easy Ways to Make Chicken

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Sure this lean protein is a healthy eating staple, but that doesn’t mean it needs to be boring. Here, chicken breast recipes you’ll actually love.
Seven easy ways to make and eat this healthy staple.
chicken breasts on grill

Ah, good old chicken breast. It has become a go-to protein for a reason, but there’s just one problem: it can be, well…boring (there, we said it). But with a little creativity, it can do you good, whether you’re looking for a quick post-gym dinner or date night meal to impress the lady. “A chicken breast is like a pair of jeans,” says Carolyn O’Neil, MS, RD. “You can dress it up or down, depending on the occasion.”

Fit Facts: A 3 oz. cooked chicken breast contains only 142 calories and 3 grams of fat, but packs a whopping 26 grams of protein—more than half of the day’s recommended allowance. Plus, itt’s got less than half a gram of saturated fat in one serving (no heart attacks here) and B vitamins, which metabolize food while providing an energy boost.

Prep Tips: Buy a package and wrap each breast separately in plastic wrap, then place them all in a Ziploc bag and freeze—that way, you can shop ahead and thaw each breast easily. And try our nutritionist’s favorite tip for tasty chicken breast: use bone-in, skin-on chicken breasts when cooking, then remove the skin before eating. You’ll get the added flavor and moisture without the extra saturated fat and cholesterol. Score.

So, are you ready to teach an old protein new tricks? Try our 7 easy ways to make chicken breast.

marinated chicken breasts
Marinating chicken means no more dry meat and lots of flavor, and this Italian-inspired mix comes together easily for a quick meal. Combine olive oil, ¼ cup of lemon juice, ¼ cup of white vinegar, and 1 tablespoon each of dried parsley and basil. Add in a ½ teaspoon of dried oregano, garlic powder, salt, cracked black pepper, and a dash of chopped garlic. Toss a pound of chicken breasts into the marinade for at least 10 stuffed minutes, and then grill or bake in the oven at 425 degrees for 15 minutes or until juices run clear.
chicken breast stuffed with spinach and feta

Don’t let the name scare you: stuffed chicken is much easier than you might think. Just flatten chicken with a meat mallet and spread olive oil, fresh basil, a sprinkle of Parmesan cheese, and a little garlic on top. Fold in the sides and secure with toothpicks, then pop it in the oven at 350 degrees for 30 minutes or until chicken is cooked through. Use your imagination—you can make almost anything into a stuffing, including fit foods like spinach and broccoli.

chicken breast baked with diced tomatoes
Starving after work or post-gym? Place a chicken breast in a baking tray and top with diced tomatoes, plus seasonings like oregano or a sprinkle of Parmesan cheese. Heat in a 350-degree oven for about 25 minutes, or when the meat is no longer pink and the juices run clear. See how easy that is? While you shower and unwind, dinner’s cooking.
skewered chicken and vegetables

Chop up vegetables like peppers, onions and zucchini, then alternate them with cubed chicken breast on skewers for easy kebabs you can grill or bake.

chicken and chinese vegetable stir fry

For an easy Asian-style dinner that’s definitely better than Chinese takeout, toss diced chicken breast and vegetables in a flavorful sauce for an easy stir fry. This recipe for Stir-Fried Chicken and Vegetables is tasty and loaded with nutritious ingredients.

breaded chicken breast

Dredge chicken breast in egg whites and seasoned panko breadcrumbs, then pop it in the oven and bake at 400 degrees for 10-15 minutes or until juices run clear. The coating keeps moisture in and provides the satisfying crunch of fried chicken — Colonel Sanders has nothing on you. (You can also try this amazing recipe for the Ultimate Unfried Chicken.)

grilled chicken wrap

Chicken breast isn’t just for dinner. Pack a lunch starring this lean protein, and you’re guaranteed to get a mid-day energy boost. Slice last night’s leftover chicken and wrap it in a whole-wheat tortilla with salsa, a bit of cheese and your favorite vegetables, or try this easy recipe for a grilled chicken pita wrap.

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High Protein Meals: 7 Easy Ways to Make Chicken Breast

One-Off Workout: 25-Minute Full Body TRX Circuit

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If you're looking for a new TRX workout, give this fun and effective 25 minute full body routine a try.
If you're looking for a new TRX workout, give this fun and effective 25 minute full body routine a try.
25-Minute Full Body TRX Circuit
If you've been pounding away at the weights or putting in the mileage being a road runner, it might just be time for a little change.

Grab a TRX and give this 25-minute, multi-purpose full body workout a try. You'll work the entire body and hit muscle fibers in a way free weights, machines or cables don't.

Professional model, former UFC fighter, training correspondent to HUMANFITPROJECT and owner of Drench Fitness boutique in Milwaukee, Wisconsin, Adam Von Rothfelder shares one his favorite routines.

This workout should take a total of 20-25 minutes.

SLIDE TWO: The Workout

25-Minute Full Body TRX Circuit
The TRX Chest Press will target the chest, shoulders, triceps and activate the core.

Complete 5 sets of 15-20 repetitions

Rest 15-30 seconds between sets

25-Minute Full Body TRX Circuit
The TRX Horizontal Single Hand Row will target the the back, rear deltoids/shoulders and activate the core.

Complete 5 sets of 15-20 repetitions

Rest 15-30 seconds between sets

25-Minute Full Body TRX Circuit
The TRX Single Hand Skull Crusher will target the the triceps, forearms and activate the core.

Complete 5 sets of 15-20 repetitions

Rest 15-30 seconds between sets

25-Minute Full Body TRX Circuit
The TRX Single Hand Bicep Curl will target the biceps, forearms and activate the obliques/core.

Complete 5 sets of 15-20 repetitions

Rest 15-30 seconds between sets

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Full Body Workout Circuit With a TRX

Trainer Q&A: Do I Need To Stretch After Workouts?

6 Reasons You Should Be Taking Creatine

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Revealing the top scientifically researched benefits of creatine supplementation.
Revealing the top scientifically researched benefits of creatine supplementation.
6 Reasons You Should Be Taking Creatine
If you’ve spent any amount of time in a sports nutrition store, you’re familiar with creatine powder, pills, and liquids. Over the last couple of decades, creatine has emerged as a supplement staple for guys looking to build strength and lean muscle mass. But, while its popularity endures, many are still unfamiliar with what creatine truly has to offer. The short answer: Plenty. We’ve come up with a list of the six best reasons why you should consider adding creatine to your daily regimen.
6 Reasons You Should Be Taking Creatine
Are you trying to build strength and find yourself doing a lot of high intensity interval training? Have you peaked? If so, creatine might be able to boost you to the next level. A California study indicates that by consuming creatine, you may be helping your muscles build phospocreatine, which gives you the ability to perform better at shorter, intense strength-building exercises. If your gym time consists of many explosive, heavy lifts for shorter rep counts, consider taking a creatine supplement and ditch the pre-workout chicken in favor of foods higher in creatine such as pork, salmon, tuna, or beef.

7 Reasons You're Not Getting Stronger >>>

6 Reasons You Should Be Taking Creatine
Sometimes all it takes to succeed in life is a good start. While that may not be true in politics, it could certainly help you in the world of sports. Italian researchers discovered that jumpers and sprinters who supplemented with creatine significantly improved the first 30 seconds of their performance by roughly 10%. If seconds matter, or if you’re just looking to gain the early advantage against your buddies in a sprint or on the courts, a creatine shake could prove to be a difference-maker.

3 Pro Tips to Running Faster >>>

6 Reasons You Should Be Taking Creatine
Unfortunately, once you reach your thirties, it’s common for your testosterone levels to decline. You may experience a decrease in energy, endurance, strength, mental sharpness, and sex drive. One solution is testosterone replacement therapy such as injections or a daily patch. Something else you could try is creatine. A New Jersey study found that following a 10 week resistance training program, participants who took a daily creatine supplement significantly increased their resting testosterone levels. If you’re concerned about your testosterone levels, ask your doctor to set up a blood test.

Boost Testosterone Naturally >>>

6 Reasons You Should Be Taking Creatine
Are you feeling confused, forgetful, or lacking in focus? If so, you might be interested to know that Australian researchers gave 45 study participants five grams of creatine supplements daily for a six-week period and found that many of them had improved neurological performance. More specifically, they determined creatine supplementation helped study participants more quickly process information and they also benefited from an improved memory. The next time you find yourself walking back to the car to retrieve your forgotten shopping list, consider purchasing a creatine supplement at one of the mall’s sports nutrition stores.

Exercise Feeds Your Brain >>>

6 Reasons You Should Be Taking Creatine
Do you always delay doing housework until you get one of your wife’s many status update calls indicating she’s only minutes away from home? British researchers may have found a way to make those precious few moments count. They discovered that according to kayak ergometer readings, kayakers who received creatine supplementation were able to get significantly more work done. Whether it’s paddling in a kayak, working at home or in the gym, if you want to make the most of your time, consider following this study’s example and supplement with 20 grams of creatine for five days.
6 Reasons You Should Be Taking Creatine
It’s true: In some cases size does matter. In fact, for many guys, building bigger muscles is the key reason to go the gym. Of course, consuming protein is critical, but according to Washington State University researchers creatine supplementation can also make a difference. Their study determined that participants supplementing with creatine were able to gain significant muscle mass and strength in myogenic satellite cells, which are important in the regeneration and overall maintenance of skeletal muscle. There’s a reason that bodybuilders and powerlifters love creatine, and this is it.
Page Title: 
Supplements: Benefits of Creatine

What’s the Best Way to Ask For a Second Chance?

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