Summer Shape Up Routine – Your Bikini Body Workout To Get Lean!

Spring isn’t far away! Get started on your bikini body now so you’re not stuck with too much winter flab and not enough time to shed it.

It’s February. If you’ve already begun to focus on getting that great beach body, you’re ahead of the game. Most women leave their diet and exercise plans by the wayside until April or May. If you wait that long, it’s usually a scramble to undo all the damage from the long months of eating comfort food and hibernating from the cold.

Building the body you want takes a lot of time and effort. To ensure you’re not wasting days and energy, you need to do more than walk on the treadmill a couple times per week.

Finish Strong: 5 Workout Finishers For Maximum Muscle & Strength Gains!

If you aren’t satisfied until your muscles scream for mercy, these workout finishing techniques may be just what the iron doctor ordered.

Picture this: You’re cruising through your workout at 100 miles per hour, blasting past everything in your way. You zoom through every exercise listed on your training log at a breakneck pace, feeling like a million bucks. You smash your last movement and, much to your dismay, you’ve still got plenty of gas in the tank. What gives? If this sounds familiar, it’s time for a finisher.

Intermittent Fasting – Diet Myths, Tips & Benefits. Is It For You?

Mention fasting to a bodybuilder, physique competitor or high level athlete, and you’ll probably be greeted with howls of derision.

For so long, the idea that eating small, regular meals is far superior for building muscle, losing fat, providing energy and optimizing performance has been prominent in the world of fitness and nutrition.

Fasting appears to be counterproductive to just about every goal you could have. You need calories, protein and carbs to build muscle, so how can fasting help with that?

The Top Four Training Mistakes That Might Be Hindering Your Muscle Growth!

f your goal is hypertrophy or a physique competition, why would you train like a powerlifter or pro athlete? Gear your training to your goals and find the size you’ve been seeking!

Over the years I’ve had the honor of training a multitude of physique athletes who were looking to gain size. In doing so, I’ve had to continually cultivate and refine my training concepts and techniques to help them achieve more success. After all, hypertrophy training is fundamentally different in some ways than athletic or strength training, and pretending it isn’t leads to subpar results.

7 Smart Ways To Stick To Your Diet During The Holidays & Christmas Season!

Leave the stuffing to the Turkey this Holiday! With Thanksgiving a few days away and Christmas just around the corner, I thought I would dive into a few ways to beat the holiday bulge, stay focused on your goals and still enjoy the festivities!
This is one of the most enjoyed and gluttonous of times, marked by excesses of food and alcohol, so here are a few ways to stay in shape without depriving yourself of home cooked meals and delicious desserts!
 

Marc Fitt’s Top 5 Fitness Tips For Getting Ripped 6 Pack Abs!

1. Know What You Eat And Track Everything.

If you’re looking to see your six-pack by dropping your body fat, you need to actually be in a deficit of calories. This means eating fewer calories than your body requires depending on your level of activity. A good deficit would be around 500 calories. You don’t want to have too little calories, cause your body always needs extra calories to survive, so if you drop too much it’ll try to set aside fat in order to have a reserve for when you need.

Marissa Rivero – The Best Gallery Of This Sculpted IFBB Bikini Pro Fitness Model! [33 Pics]

Marissa Michelle Rivero is one of the top fitness models and bikini competitors in the industry today. She is a team edge athlete and is sponsored by extreme nutrition.

With over 225,000 instagram followers, she has inspired so many people to hit the gym and work on bettering themselves and their bodies. She is currently dating top IFBB Bodybuilder Frank McGrath, who is widely known for his incredible physique and work with top supplement brand, Animal.

You can check out Marissa Rivero’s instagram here: Marissabishhhh
 

Marissa Rivero Gallery

12►

Madelyn Moon – Health Coach, Nutritionist & NPC Bikini Competitor Talks With T&T!

How Did You Get Started In Health And Fitness?

I was fascinated by nutrition throughout high school and started lifting weights early in my college years. I really wanted to build muscle and gain strength, so I combined my knowledge on nutrition with weight lifting and before I knew it, I was spending all my free time reading about fitness competitors and their journeys. In 2012 I decided to step on the stage for the first time and never looked back.
 

What Is Your Best Accomplishment So Far? Proudest Moment?

Jessica James – Cut IFBB Bikini Pro & Team FitBody Fusion Coach Talks To T&T!

How Did You Get Started In Health And Fitness?

I was ranked 5th in the world for competitive cheerleading growing up, so fitness and conditioning was always a huge focus in my life. I picked up bodybuilding and bikini competitions after a few years of retiring from cheerleading. I became a certified personal trainer, helping train others but I always was fascinated by how I could transform my own body. After I saw my first show at the LA fit Expo in 2011, I was hooked.

Iron Maiden: Anja Zeidler

This stunning Swiss beauty lifts weights, eats well, and refuses to be just another rail thin model. Mission accomplished.

Matt Tuthill

M&F: what got you serious about this lifestyle?
AZ: I was chubby, and I wanted to change. I tried all kinds of different diets, and nothing helped. When I started lifting weights, that helped. That got me going, and once I started, I ate clean, so everything began to happen at once. I went from chubby to fit. Now it’s my passion. It’s my life. It’s all I do. I’m in a relationship—with the iron.

What’s the biggest mistake people make when trying to undergo a transformation?

Motivational Self Shot Gallery

1

2

How To Amp Up Your Gym Motivation

Find the inspiration to excel during your workout with these motivational tips.

By Mehmet Edip

Motivation is a psychological feature that encourages us to act towards a desired goal. Weight training motivationcould come from simply seeing someone else bench press more than you, and wanting to outperform them. Or, maybe you just want to impress the cute girl working out beside you. Whatever the reason, there's a variety of motivational elements all around that inspire us to push beyond our physical and mental boundaries.

Fit & Beautiful

Perfect Pairing: BPI Pre- and Post-Workout Stack

BPI has put together a pre- and post-workout combo to bust plateaus and keep you growing.

Adam Gonzalez

Some combinations just work better when their parts are taken together than they ever could individually, and you know it when you try them: Bacon and eggs, mac and cheese, cookies and milk. Now you can add another to the list: 1.M.R Vortex and Best BCAA, both from BPI. 1.M.R Vortex fuels your workouts when you take it beforehand. Best BCAA gets to work repairing muscle tissue damaged by resistance training as soon as you’re finished working out. Below, we break down these products and how they work together. You can get both in this featured stack at:muscleandfitness.com/stacks.

5 Ways to Burn 500 Calories

We know you cardio lovers swim, cycle and run. But never like this. Created exclusively for SELF, these breakout routines are all about new moves and mini-challenges to keep your muscles guessing—and melt fat crazy-fast. Comment below and tell us which routine you like best.

by Lindsey Emery

Swim Sizzler

Slim and sculpt in 45 minutes with this tricked-out pool routine from Olympian Sheila Taormina, author of Swim Speed Workouts for Swimmers and Triathletes. No more endless crawl-stroke laps!

For awesome abs, just add water. Our pool workout sculpts belly and back muscles a lot faster than boring laps do.

Get the routine »

Love Your Body

t Girls Gone Strong, we have a saying:

“Train because you love your body, not because you hate it.”

This is an incredibly important sentiment. So often we spend time focusing on and dissecting our perceived flaws. Today, we want you to put your attention towards what you love about your body, and train with that love in mind. To get you started, we’re telling you what we love about our own bodies, and we hope you’ll join in via the comments below!

Alli Loves Her Butt

Give Your Best, Your Very Best.

I was in the gym yesterday morning and a coach was having his client do a controlled bear crawl. He was cuing her on the simultaneous placement of her opposite hand and foot, her hips and so forth. With a cup of coffee in hand, I observed and smiled as I was reminded of one of my favorite and inspiring clips from the movie, Facing the Giants, featuring the death crawl and giving your best, your very best.

5 Foods to Never Eat

Get motivation with Arnold

We all know what success Arnold Schwarzenegger achieved. He built a perfect body and good career. The key to this success is right motivation.
Read these inspiring quotes from Mr. Olympia and get 
bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.”
“I’m addicted to exercising and I have to do something every day.”
“When I was 15-years-old, I took off my clothes and looked in the mirror. When I stared at myself naked, I realized that to be perfectly proportioned I would need twenty-inch arms to match the rest of me.”
“I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works.”
“Failure is not an option. Everyone has to succeed.” 
“Stay hungry, stay healthy, be a gentleman, believe strongly in yourself and go beyond limitations.”

“What is the point of being on this Earth if you are going to be like everyone else?”
“Strength doesn’t come from wining. Your struggles develop your strengths.”
“Stop whining.”
“Start wide, expand further, and never look back.”
Trust yourself, break the rules, don’t be afraid to fail, work your but off, don’t give up and be successful as Arnold

BEST OF EVA ANDRESSA

Dana Linn ..Gallery

Cardio and Building muscles

ardio is not only one of the best ways to lose fat; it also can help to build muscle mass. Cardio is an aerobic exercise that extends over a period of time. Cardio includes running, skating, swimming, skiing, bicycle, etc

There are 2 major forms of cardio exercise

The 5 Biggest Mass-Gaining Nutrition Mistakes

regimen is catered to achieve that goal. The main areas to consider include your nutrition plan, training program, supplement plan and recovery protocol. As you’ve already learned from the training element of this superfeature, “5 Biggest Offseason Mass-Building Training Mistakes,” you need to emphasize heavy, compound movements when you’re trying to maximize muscle gains. [Melissa – We may need to tweak the wording here once we have the title for the complementary article. JH] Even if your training is impeccable, however, you may not be supporting your hard work in the gym with the smartest nutrition strategies for your body. In fact, many committed bodybuilders set themselves up for failure by making nutritional blunders.