Need Speed? A 5-Gear System to Become a Faster Runner

Regardless of background or genetics, this program produces incredible results for any athlete who wants to get faster.

Speed thrills. Watching an athlete chase down an opponent, or dash away from someone chasing them, is an iconic and exhilarating element of sport around the world. An athlete with acceleration to burn will always raise eyebrows amongst coaches and scouts, and there’s no athlete who doesn’t want to get faster for his or her sport.

 

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6 Training Hacks for Bad Knees

“Bad knees” is an easy crutch many lean on when explaining why they don’t squat, jog, lunge, or basically do anything else that’s leg-related. In truth, it shouldn’t stop anyone from performing lower body movements. If you have knee pain when you workout, follow these steps to successfully rehab the joint.

Strengthen the posterior chain

The …

This article originally appeared on www.mensjournal.com: 6 Training Hacks for Bad Knees

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6 Training Hacks for Bad Knees

“Bad knees” is an easy crutch many lean on when explaining why they don’t squat, jog, lunge, or basically do anything else that’s leg-related. In truth, it shouldn’t stop anyone from performing lower body movements. If you have knee pain when you workout, follow these steps to successfully rehab the joint.

Strengthen the posterior chain

The …

This article originally appeared on www.mensjournal.com: 6 Training Hacks for Bad Knees

http://dietandskinhelp.org/superior-test-x/

How to Survive a Raw, Vegan Cleanse and Not Be Miserable

After months of culinary school gluttony (try spending two straight weeks doing nothing but baking bread), I figured it wouldn't be the worst idea in the world to try a quick detox so I'd stop feeling like a living, breathing baguette, and have enough energy to do something other than, you know, bake more bread. Ever since then, I've tried to d…

This article originally appeared on www.mensjournal.com: How to Survive a Raw, Vegan Cleanse and Not Be Miserable

http://dietandskinhelp.org/superior-test-x/

How to Survive a Raw, Vegan Cleanse and Not Be Miserable

After months of culinary school gluttony (try spending two straight weeks doing nothing but baking bread), I figured it wouldn't be the worst idea in the world to try a quick detox so I'd stop feeling like a living, breathing baguette, and have enough energy to do something other than, you know, bake more bread. Ever since then, I've tried to d…

This article originally appeared on www.mensjournal.com: How to Survive a Raw, Vegan Cleanse and Not Be Miserable

http://dietandskinhelp.org/superior-test-x/

Ready for Rugby: Exercises for Injury Prevention

These movements won’t get you more Instagram followers, but they will keep you fit until the final whistle of the season.

The rugby season is nearly over. If you’ve been lucky enough to remain injury free so far, I’d wager you’re being held together by physio tape and painkillers. My hat goes off to you if you are still going strong. It’s a rare thing at this time of the year for rugby players.

 

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Rotation for the Real World: The Supine Twister

Train unfamiliar patterns to force your body to adapt and build resilience.

Adaptation is awesome, especially from a survival standpoint. Until recent history, we had to adapt to survive. That whole "not dying" thing makes adaptation pretty important on the grand scale of useful traits. However, adaptation is a real pain when it comes to training routines. It doesn't take long for your body to say, “Been there, done that! I’m not adapting until you’ve got something new and exciting for me.” 
 

Restart Adaptation With the 3 V's

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Embrace Individuality: Find Your Best Lifting Technique

The perfect lifting technique is the one that’s specifically designed for you.

The perfect program, the perfect lifting technique, the perfect anything, is the one that’s specifically designed for you. You are unique, like a snowflake. You are, however, still a snowflake like the rest of us, made of the same ice and following the same laws of physics.

 

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Tone your body for summer workout series – Feel The Burn Week 3

Workouts, healthy recipes, motivation, tips, and advice all right to your inbox! Subscribe to Tone-and-Tighten.com RIGHT HERE and get our FREE “Beginner’s Guide To Weight Loss” ebook!

Perfect workout series to to tone and tighten your body for the summer! Week Four workouts from the

4 Weeks Down – 4 Weeks To Go!

Hey everyone! Welcome back to our 8-week “Feel The Burn” series here on Tone-and-Tighten.com! This workout series is dedicated to helping you achieve one central goal – look and feel fantastic this summer! We’re coming at you with one week’s worth of amazing workouts that are specifically designed to trim you down and tone you up just in time for beach season! So here we go!  Week 4 workouts kick off in 3… 2… 1… 

Be sure to follow on PinterestGoogle +, and Facebook for more workouts and fitness ideas!

Here’s how the “Feel the Burn” series works: below you will find 2 different workouts – Cardio and Strength. I want you to alternate performing these workouts and try to do them 2-3 times each this week (performing each twice would be 4 workouts for the week; 3 times each means 6 workouts a week). I recommend trying to do them one a day and work them into your weekly schedule as possible.

Workout 1

CARDIO

Warm Up
Take a lap outside, run up and down your stairs, or check out my favorite 3-minute warm up!
We just need something to get the blood flowing!

1. Jumping Jacks
jumping jacks60 seconds high intensity
30 seconds low intensity

2. Burpees
burpee60 seconds high intensity
30 seconds low intensity

3. High Knees

60 seconds high intensity
30 seconds low intensity

4. Mountain Climbers

60 seconds high intensity
30 seconds low intensity

5. Squat Jumps

60 seconds high intensity
30 seconds low intensity

Repeat twice for a killer at-home cardio burner!

Workout 2

STRENGTH

Warm Up
Take a lap outside, run up and down your stairs, or check out my favorite 3-minute warm up!
We just need something to get the blood flowing!

1. Goblet Squats

Hold the weight out in front to pull your center of gravity forward. Widen your legs a little wider than your shoulders to hit the quads and adductors.
15 reps and on to side lunges


2. Side lunges
Hold the weights at your side or up at shoulder-level. Side lunges are great to sculpt the Ab / Adductors, thighs, and glutes.

10 reps to each side and on to calf raises

 

3. Calf Raises

One of the fastest ways to see crazy gains fast in leg definition. Hold your dumbbells while doing these calf raises to add some much-needed resistance.
20 reps and on to thrusters
4. Thrusters

One of my favorite total-body exercises. Hold the dumbbells at shoulder level. Go down into a deep squat. As you come to upright standing push the weights up and over your head.
20 reps and on to single-leg deadlifts
  
5. Single Leg Deadlifts
Another one of my favorites! Stand on your left foot. Keep your back straight and bring your straight right leg up behind you, hinging at the hips. Use the muscles in your butt and hamstrings to pull yourself back to upright.
10 reps on each leg and back to goblet squats
Feeling the burn? Good! All you’ve got to do is repeat this sequence three times!!
CONGRATULATIONS on another amazing week! I knew you had it in you!
Again, your goal is to get through both of these workouts at least one, preferably twice, for a killer toning, sculpting week of workouts!

Looking to take your results to the next level but lacking the time to do so?
I’ve got the answer for you!

The “30 For 30 Workout Series” ebook!
30 For 30 Workout Series Book Cover Tight Crop30 Complete workouts you can do at home that take 30 minutes or less to complete!
CLICK HERE for more information

 
Make it happen,
Jared

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