The goal of this workout from FYR 2.0: Hannah Eden's Muscle-Building Fat-Loss Plan is to build metabolic strength and conditioning. ► Try Hannah Eden's FYR 2.0 Fat-Loss Plan: https://bbcom.me/2TYK04d ► BodyFit Training Programs: https://bbcom.me/2AyC6HJ ► Shop Bodybuilding Signature Supplements: https://bbcom.me/304cdu2
The best part of any time-based workout is the scalability, and this one is no exception. You can work at any fitness level because you're not trying to hit a set number of reps. You can work at your own pace to burn fat and boost your athleticism. It doesn't matter where you're starting or what your goals are, just stay focused and keep moving!
| FYR 2.0: Hannah Eden's 8-Week Muscle-Building Fat-Loss Plan | This is what you've told us you were waiting for. Hannah Eden's original FYR program for Bodybuilding.com was a fitness revelation. FYR 2.0 is a full revolution! In this follow-along fitness plan, you'll get just the right amount of intensity, sweat, and struggle to reach a new level of fitness.
| Follow-Along Video Workouts | For 8 weeks, you'll get 5 full-body follow-along workouts a week, each lasting no more than 30 minutes. You can do it at home or in any gym, with just your body and a few select weights. Experienced trainer and coach Hannah Eden and her models will show the right way to do every lift in real time!
| Scale Your Workout to Your Abilities | With Hannah, Paolo, and Tanner as your guides, you can pick three different levels of technicality and intensity. You can go at your own pace and gauge your progress when you repeat a few key workouts. And you can always follow Hannah, if you dare!
| Nutrition Guidance | How in the world does Hannah maintain that physique and power through her workouts? We'll show you. You'll get macronutrient breakdowns, a shopping list, and supplement recommendations to help you get the most out every workout and recover between them!
GCU Men's Basketball hosts New Mexico State on February 27, 2020 at 7pm at GCU Arena. Pregame coverage begins at 6:30pm (8:30pm EST)
TOP 5 FITNESS AND BODYBUILDING BOOKS TO GET YOU QUICK RESULTS from BPISports.com
by Andre Coelho
I want to start off by saying there are MILLIONS of fitness and bodybuilding books out there on bookshelves today. If you think I went and read them all to compile this list… well, you’re nuts. However, I have had my hands on hundreds and wanted to share with you some of my top picks that you can utilize to help you reach your goals.
The list below containing the best fitness and bodybuilding books is in no particular order. Along with the book title, I have provided a little snapshot of what the book is about and how it can potentially help you. Each book is linked to where you can purchase a copy if you are interested. So, if you like to read, you’re in for a treat. Let’s get into the list.
Honestly, this is a CLASSIC. If you look at the cover of this book, you know exactly what I’m talking about. It is the black and grey cover with the image of Arnold Schwarzenegger flexing.
This book is probably on the top list of fitness and bodybuilding books for many health and fitness enthusiasts. It talks about everything bodybuilding relating but can easily fit into the general population in terms of how to effectively work out while focusing on your nutrition to achieve success.
The New Encyclopedia of Modern Bodybuilding was written by both Arnold Schwarzenegger and Bill Dobbins. It’s a best-seller on sites like Amazon for good reason – it’s an amazing book. This is absolutely a must-have on our list of fitness and bodybuilding books. It’s literally “The Bible of Bodybuilding.”
What’s the one thing you hear time and time again in the fitness and bodybuilding industry? “Abs are made in the kitchen.” You have probably also heard things like, “You can’t out-train a poor diet” or “You are what you eat.” And all of those statements are absolutely true.
One area where many of us fail is with our nutrition. Heck, I like food as much as the next person but that tends to be our downfall and what holds many back from seeing progress from their training and efforts. In this book, IFBB Pro Erin Stern breaks down 100 delicious yet healthy meals to help you build muscle and burn fat. Also included are some meal plans that you can utilize during your journey.
If you want to get big, ripped, lean, and enjoy the process without eating chicken and broccoli at every meal, this book is definitely for you and deserves to be on our top fitness and bodybuilding books.
Regardless if you want the body of a massive bodybuilder or one that resembles a Greek God, this book by Michael Matthews is a must-read. With nearly 4,000 reviews, a 4.5-star rating, and over 500,000 copies sold, it’s no wonder this book is a #1 best-seller.
Muscle-building, fat loss, strength training, you name it – this book has it. Not only does this book have it but there is science that goes behind all of the principles. This book is a great no-nonsense guide that any man should pick up and put in his collection. Not having this book on our list of the top fitness and bodybuilding books would be disrespectful. THAT’S how good this book is.
I’m of the mindset that you need to understand the WHY of what you are doing. Understanding human anatomy and musculature is important when it comes to the mind-muscle connection. When you complete every single rep of a workout, you want to be completely dialed in with contracting each muscle fiber of a muscle in order to effectively and efficiently break it down so it can be rebuilt, repaired, and come back bigger and stronger. This process is known as “hypertrophy.”
Frederic Delavier, in my opinion, has one of the all-time best fitness and bodybuilding books for achieving a greater understanding of your muscles and the exercises you can do to hit them hard. I understand there are people who just want to go through the motions in order to get results but if you’re reading this article, I have a feeling you would like to go to a deeper level – and this book is for you!
OK, OK… this is a shameless yet selfless plug. As you may know, I have over a dozen published books that revolve around health, fitness, and business. Get Fit NOW! is my book to give back to everyone who enjoys my content as well as help people springboard their health and fitness results.
In this book, I wanted to provide you with a ton of free value regardless if you are a beginner or a veteran of the iron. If you don’t have the means to purchase any of the books above, I implore you to download this free book I have to offer.
You will find information such as obstacles you will be faced with during your journey and how to overcome them. You’ll learn how to live a healthy lifestyle and change poor behaviors. You’ll learn about proper nutrition as well as exercise protocols – AND MUCH MORE! And most of all, you’ll learn to take charge of your life and health. And did I already mention I’m giving it to you for free? (free offer has expired)
Striving towards an ideal of
perfection can be motivating, but it can also kill your mojo. It’s a lot
of pressure, and the reality is, most ‘perfect’ bodies you see out
there on social media have been photoshopped. (Continued below..........)
...............(Continued) Even the ‘candid’ snaps
that look casual are increasingly staged and altered. Using these types
of images for motivation means that you are aiming for something that no
one can achieve - not with the best workouts, trainers and nutrition.
The people who are posting these images of themselves can’t even look
that good. There is a better way. A more rewarding and sustainable
approach.
You vs. You.
It’s you vs you remember?
Try finding motivation in competing with yourself in a balanced way.
Don’t feel like training? Don’t accept that from yourself. If you have a
workout scheduled and NetFlix is calling instead, be strong. Choose to
make the harder decision and get your workout done first. This is you
competing and winning.
Did you do 15 reps of that tough
exercise last time? Try for 16 next workout. This is you pushing
yourself against your own personal best. If you can’t get to 16 and only
get 12 reps that’s fine. The target is there. You know now what you are
capable of. Strength has nothing to do with abs
or hard butt cheeks. Strength comes from your heart & soul. We get
lost and confused that strength is purely physical. It’s not. Strength
comes from challenging yourself to be real and human. There is no
Instagram filter for Inner strength. Be proud of your body. Love it and
accept it. Compete against yourself to make it stronger. Wanting to
change is ok. But make the change about you - not some totally fake
image. Why would you want to filter your heart and soul? It takes
courage, and vulnerability to be able to get there. That goes with
being unfiltered. Join Sweatflix now and take your first step. It's FREE for 30 days when you sign up as a new customer.
When you have reached an awareness about yourself that you want
more out of your life, it’s really hard to accept less. It just starts
to feel uncomfortable, almost painful to lower the bar to what used to
be acceptable.
When you’ve taken that step to
expect more from both yourself and others, participating in old behaviors that don’t serve you anymore, or worse, bending down to fit
into someone else’s outdated definition of who you are or who they think
you should be is just not going to fly with you anymore because
eventually you reach the point where it just can’t. The new you, and
what you aspire to be simply won’t fit inside the old lines anymore. It
reaches the point where you can’t make yourself go backwards in your
journey anymore than you could show up for a junior high class. When
you are unwilling (and unable) to play your life small, something truly
incredible starts to happen. You start to make new & better
choices. Binge drinking every Friday night just stops being something
you want to do. You start making better food choices, because it feels
better to lean into your new healthy lifestyle than eat something that
sets you back and makes you feel like shit. You stop taking on feeling
guilty about taking the time out to train everyday with us, and you
certainly stop listening to people who’s life mission seems to be to not
only push you down but keep you there. When you are no longer willing to play small at your life,
you are also sending the message that you not only want better, but you
expect better from life. Athletes call this mental process
visualization. They start to see the races won before they run them -
and when you start to see what you actually want from life - fitness,
wellness, a new kick ass career - whatever that thing is, and you’ve
decided that you now expect those things from yourself, you will
discover motivation and action starts to flow.
We get it:
life is busy and carving out time to workout from home can be almost as
challenging as carving out time to haul ass to the gym. Enter: our
workplace workouts! In just 20 minutes with minimal or NO equipment, you can get an amazing total body workout. Considering working out has been shown to improve
your mood, focus, concentration and productivity (not to mention all
those sexy, sculpted physical perks) adding a workout into your workday
could make you a better boss or employee. Either way, everyone wins with
our workplace workouts
Get this gear now, during our Annual clearance sale event and get up to 80% OFF. Hurry! Shop the sale here. The sale ends August 25, 2019.
And like we said, you don't need this
gear, but you will get more from your workplace workouts when you use
resistance. Resistance will help you build more lean muscle mass, and
muscle takes more energy to fuel than fat, so the more muscle you have
on your body, the more calories you torch. How much?A pound of muscle takes ~10
calories per day to sustain. A pound of fat only takes ~3. Those are
some compelling numbers--especially if your job requires that you sit on
your ass most of the day. Every little bit of fat burning power can
help you get closer to your fit goals. Let's get to it! Do each of these moves 5 times through, working for 50 seconds and resting for 10 seconds.
Notes on form: Keep
your spine straight and flat. Also keep the weight of the movement in
your heels and move slowly, using your muscles (not momentum) to power
the move. Curtsy Lunge + Hip Flex Booty Bands Notes on form:
Alternate sides, doing one leg, then the other. Also be sure not to rush
this movement: don’t dawdle, but be sure you’re nailing form. Kettlebell Pass Throughs Kettlebell Notes on form: Keep your core engaged throughout this movement and your chest lifted. Spider Push-Up Weighted Vest Notes on form: Drop
to your knees, use the wall or do a standard push-up if this variation
is too challenging. You want to push yourself, but you should be able to
complete the movement at least the first round through. Maintain a flat
spine and do not allow your hips to sag toward the floor. The Cardio Core Workplace Workout Jump Squats Weighted Vest Notes on form: Keep
your chest lifted, your spine long and flat and push up from your heels
while also sinking back down into them upon impact. Take out the jump if
this move hurts your joints. Reverse Abs Pink Thing
Notes on form: Engage your core by tucking your belly-button into your spine. Do not allow your back to arch up off the floor. Fast Feet Drop Weighted Vest
Notes on form: Move as quickly as you can while still maintaining control--if not dignity. Standing Back Kick Booty Bands Notes on form: Keep a soft bend in the supporting leg as you kick back. Engage your core throughout the movement and keep your chest lifted. The Triple ‘A’ Workplace Workout (Arms, Ass and Abs!) Squats + Pull-Down Core Bands
Notes on form: Keep your chest lifted and your weight into your heels as you squat down and push up. Kneeling Thrusts Weighted Vest and Core Band
Notes on form: Really focus on squeezing your glutes as you reach the top of this movement. Star Abs Pink Thing and Weighted Vest Notes on form: Engage your core by tucking your belly-button into your spine. Do not allow your back to arch up off the floor. Pink Thing Curls Pink Thing Notes on form: Adjust the Pink Thing
as necessary so you are working against a challenging, but doable,
resistance. Stand tall and engage your core: do not let the resistance
band pull you forward. Did you do ‘em? How do you feel?
Tell us what you thought of our workplace workouts in the comments. Or,
tag us in pictures or videos of you doing the workouts on Facebook or Instagram!
And remember, you can grab most of this gear for your workplace workouts during our ANNUAL CLEARANCE SALE EVENT for up to 80% OFF, so don’t let excuses stand in the way of living a better life, in a stronger body!
In his first season with the Cowboys as the Head Sports Performance
coach, Marcus Edwards has sought to change the weight room culture and
bring consistent energy for the players to feed off.
How To Use Home Workouts To Your Advantage
Team Beast
We’d all like to think that
nothing can get between us and our workouts – but the truth is, life
happens and sometimes we can’t make it to the gym. The good news is that
all hope is not lost. You can effectively use home workouts to your
advantage. Let’s face it, the weather doesn’t always cooperate, our work
schedule can get in the way, and home life can mean running the kids to
soccer practice and ballet throughout the week when you would normally
be hitting the gym. No worries! Home workouts are a great way to change
up your training while still helping you move closer to your goals. The first thing you need to do is find a place in your home that
provides you with enough space to safely complete the exercises in your
workout. From there… let the fun begin!
You can structure your home workouts in a circuit where you move
quickly from one exercise to the next or you can do one exercise, rest,
and then do it again. Utilizing a circuit workout will also help keep
your heart rate elevated and allow you to burn more calories during your
workout. Generally, you want to utilize higher reps for home workouts since
you aren’t utilizing heavy weights that you would normally be using in
the gym. Anywhere from 12-15 reps would be ideal and you want to really
focus on the mind-muscle connect and feel the muscle contracting with
each rep. Due to the use of lighter weights for home workouts, you can even
increase your volume during the workout by adding additional sets which
can allow you to fully stimulate the muscle fibers. Brandon Hendrickson says… No matter if the weather or time changes your plans to go to the gym, there’s always a way around it to get your workout in! Here are a few exercises you can do in the privacy of your own home:
Lunges
Push-ups (multiple variations)
Planks
Flute bridge
Sit-ups
Crunches
Standing calf raises
Wall sits
Bodyweight squats
Pullups (on a secure structural beam)
You can use your own bodyweight or things around the house to get the
most out of your workout! This includes items such as a towel, wall,
soup cans, a broom, chair, or even your countertop. The key is to be
creative with the items you use which can all be of varying weights. So, no matter the situation there’s always a time and place to get your workout in which leaves no excuses to quit. Get it in!
RALEIGH, N.C. – The streak continues for Bowie State women’s basketball after the Bulldogs used a 14-0 fourth quarter run to defeat the Shaw Lady Bears 58-44 inside the C.C. Spaulding Gymnasium. The Bulldogs 13th win a row sets the teams record at 14-1 overall and 6-0 in league play.
Junior Kyaja Williams recorded a double double of 22 points and 11 rebounds while redshirt senior Pere Alexander added 13 points for Bowie State. Junior Dynaisha Christian pulled down 10 rebounds for the Bulldogs to go along with seven points and a pair of steals.
As a team, Bowie State converted 33 Shaw turnovers into 31 points and outscored Shaw 22-9 in the fourth quarter. Bowie State closed out the game shooting 32 percent from the field (23-of-71), 4-of-12 (33 percent) behind the 3-point line and 8-of-16 (50 percent) at the free throw line.
The Shaw Lady Bears led Bowie State’s Bulldogs 13-12 after one quarter, 6-of-8 (Shaw) 5-of-14 (Bowie State)
Bowie State used a 10-0 run late in the second quarter to regain the lead and carried a 24-22 lead into intermission. The Bulldogs ended the first 20 minutes of play shooting 33 percent from the field (10-of-30) but made only 2-of-6 (33 percent) at the free throw line.
Shaw closed the first half with a field goal shooting percentage of 46 percent (10-of-22) and struggled at the charity stripe as well, hitting 1-of-4.
Bowie State held a slim 30-27 lead at the third quarter media timeout (4:53) but Shaw’s Macy Keen made one of two free throws to tie the game at 34-all with 49 seconds left in the quarter. However, BSU’s Williams scored a layup to send the Bulldogs into the final quarter leading 36-35.
The Lady Bears regained the lead at 37-36 following a Keyonte Cherry layup but the Bulldogs answered on the end with a traditional 3-point play by Talanya Hutton followed by a Christian layup shifted the advantage back over to Bowie State at 41-37.
Keen tied the score again this time at 43-all with 6:22 left on the fourth quarter clock.
Bowie State’s Amel Duggins drilled a 3-pointer at the 5:17 mark to give the Bulldogs a 46-43 lead. Back-to-back field goals by Hutton and Williams combined with a pair of Alexander free throws gave the Bulldogs a little breathing room at 52-43 with 3:42 remaining. In total, Bowie State used a 14-0 run to break the game open and led the Lady Bears 57-44 with one-minute left in the game.
Shaw (3-11, 0-6 CIAA) was led by Keen with a double double of 20 points and 22 rebounds to go along with two blocked shots. The Bears won the battle on the glass, out-rebounding the Bulldogs 44-37.
The Bulldogs wrap up its three-game road swing on Monday (1/14), making a stop at Fayetteville (N.C.) State for a 5:30 p.m. tip time.
Official Basketball Box Score
Bowie State vs Shaw
1/12/19 2:00 pm at Raleigh, NC -- C.C. Spaulding Gymnasium
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