19 09 17

Source: Muscle

19 09 17

Source: Muscle

19 09 17
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There can be a number of reasons you’re losing energy mid-workout,” says Carwyn Sharp, Ph.D., C.S.C.S., chief science officer for the National Strength and Conditioning Association. Start with fuel: Muscle requires energy, predominantly from fats and carbs.

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“If you start with insufficient carb stores, you will feel growing fatigue as you continue to exercise.” Dehydration can also be a factor. Unless it’s very hot or you sweat a lot, you probably don’t need mid-workout fluids or electrolytes if you’re training less than one hour. But if you’re already dehydrated at the start, you may not have the fluids available to sweat effectively. Finally, watch your intensity. “Training at too high an intensity than your body is prepared for can result in fatigue, soreness, or injury.”

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Source: Muscle

19 09 17
Chicken Quesadilla

da-kuk / Getty

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Directions: 
Preheat toaster oven to 425°. Thinly slice green onions; reserve 2 tablespoons dark green tops for garnish.
Evenly divide chicken, cheese, jalapeño, cilantro, and remaining green onions on one side of each tortilla; fold other half over.
In single layer on foil-lined toaster oven tray (working in batches if necessary), toast quesadillas 8-10 minutes, or until tortillas are golden brown and cheese is melted.
Cut each quesadilla in half. Serve with salsa verde, add a dollop of sour cream if you’d like, and sprinkle with reserved green onions.

Source: Muscle

19 09 17

It’s only been one week, but Nikki Bella is off to a strong start on Dancing with the Stars.

The WWE superstar (and John Cena’s fiancee) chose to dance the tango with her partner, Artem Chigvintsev, to the song So What by Pink. The explosive performance fit Bella’s competitive nature, and she ended the dance by effortlessly hip tossing and body slamming Chigvintsev.

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The judges were ultimately impressed with Bella’s first performance, giving her a score of 20/30 and placing her fourth out of 13 contestants. In comparison, YouTube sensation Linsday Sterling led the pack at 23/30 with Shark Tank mogul Barbara Cocoran trailing behind at 14/30.

While user votes ultimately play a major factor in who stays on the show, we’re not worried about Bella’s chances, considering the massive popularity of Total Divas and Total Bellas. And, of course, Bella’s sister, Brie, was in the audience to cheer on her twin.

See the full performance for yourself in the video above.

Source: Muscle

19 09 17

Emily Ratajkowski is absolutely stunning the way she is, and she’s not about to let a Photoshopped magazine cover present an altered, unrealistic version of herself.

The model took to Instagram to call out Madame Figaro for Photoshopping her lips and breasts in her cover photo, posting the original shot alongside the Photoshopped cover of the French publication. Alongside the photos, she posted a refreshing statement about embracing the things that make us all uniquely beautiful.

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“We all have insecurities about the things that make us different from a typical ideal of beauty,” she writes. “I, like so many of us, try every day to work past those insecurities. I was extremely disappointed to see my lips and breasts altered in Photoshop on this cover.” 

Her inspirational statement echoes a sentiment that a number of other models and celebrities have been sharing over the years: The photos we see on social media and in fashion magazines aren’t real, and they shouldn’t dictate the way we feel about our bodies or set unrealistic standards of beauty.

“I hope the fashion industry will finally learn to stop trying to stifle the things that make us unique and instead begin to celebrate individuality,” she says.

Now, that’s a message that we can definitely get behind.

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Source: Muscle

19 09 17
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I noticed that one of my arms is definitely weaker than the other. What’s the best way to make up for this difference in strength?

“It’s pretty common to have a discrepancy between sides,” says Julia Ladewski, C.S.C.S., a strength coach based in Highland, IN. Her favorite way to even things out? Use dumbbells for big movements like shoulder presses, flat presses, and rows.

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“Using dumbbells forces the weaker side to stabilize, control, and lift the weight; with barbells, the load is shared with the stronger side, which typically compensates and takes over.” It’s also important to focus on the muscle and its movement—not just the amount of weight you can lift, she adds.

“Try doing isolation exercises such as single-arm presses, chest flyes, lateral raises, and single-arm rows for the shoulder/back/chest. For the arms, single-arm curls, triceps extensions, and pushdowns are also options.”

Concentrate on the muscle contraction at the peak of the movement, and your form throughout. “If you feel like the difference is drastic, do an extra set on the weaker side,” says Ladewski.

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Source: Muscle

19 09 17

Source: Muscle

19 09 17

A post shared by Jasmine Tookes (@jastookes) on Sep 18, 2017 at 10:10am PDT

Victoria’s Secret model Jasmine Tookes is known for having a slender, sexy body, with long, lean muscles and a sculpted booty. She frequently shares snippets of her workouts with her followers on social media, and recently, she posted a portion of her butt-centric lower-body routine.

In the videos above (click through to see all three videos), Tookes gives us a behind-the-scenes look at her workout with The Dogpound gym owner Kirk Myers, who is known for working with other top models and actresses like Adriana Lima and Shay Mitchell. 

The first exercise in her routine is the weighted glute kickback, which she performs with weights around the ankles. Next up is the resistance band side step. She performs these one side at a time at a decently fast pace to activate the hip abductors and glutes. Lastly, she performs kettlebell squats on a bench, which allows her to get a deeper squat. To do this, set up two weight benches side-by-side and stand on top. Be sure that the benches are far enough apart to perform a sumo squat. Squat down, bringing the kettlebell below feet-level. On the way up, contract your glutes at the top

And there you have it; you’re now on your way to a Victoria’s Secret model’s body.

Source: Muscle