Rest day! It's time to relax, recuperate, and soak up Arnold lore. Follow him south of the border with two other legendary larger-than-life personalities!
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Saturday, 8 March 2014
Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26
No matter if you're a lady or a gentleman, chest and shoulder training is a vital aspect of Elite Body. The body's symmetry, balance, and shape are created from a strong chest and wide shoulders.
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27
The final workout for the week consists of intense interval sprints. It's a short, effective workout that will help you lean down. Get ready to get your sweat on!
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28
Today is a rest day. That means you should spend the day giving your muscles time to recover, not running an extra couple of miles. Growth happens outside the gym!
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Fit For Battle: The New Bodies Of 300: Rise Of An Empire
Trainer Mark Twight didn't blink at the task of following up the most famous movie workout regimen of all time. He turned a new crew of actors into the saviors of Western Civilization through hard work in the gym!
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Physique Workout: NPC Athlete Nic Troupe's Fitness Regimen
Nic Troupe is an NPC Men's Physique competitor. Find out how he put his lifetime love of strength and conditioning into building his best ever body. Here's how he trains, eats, and supps to compete!
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8 Workout Moves With Alison Sweeney
The Biggest Loser, shows you how to do the 8 workout moves she uses to tone and tighten all over.]]>
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The Game-Changing Workout
Agility creates the clips you see on SportsCenter Top 10. It allows athletes to change direction in a split second, stay on their feet when they should have tumbled, and triumph when they're physically overmatched. "The better your agility, the bigger your edge in every sport," says Sam Stauffer, a coach for Thrive Training Systems.While you may not earn a seat on your favorite team's roster, you can still unleash a more agile self. One of the best ways to do it: lateral ladder drills like the shuffle, quick, and stick, which Stauffer demonstrated for us at Men's Health headquarters in Emmaus, Pennsylvania, earlier today. It teaches you not only how to accelerate with force, but also how to properly decelerate. "Think of it like throwing on the brakes," he says. "You should be able to stop instantly, and then shift into high gear a split second later." Professional athletes do this all the time when they stutter-step or make cuts at top speed. Stauffer recommends starting slow. "Unlike monotonous exercises like curls or lunges, this drill requires a mind-and-muscle connection," he explains. "It'll challenge your coordination, stability, and dexterity." Once you feel comfortable with the movement pattern, speed it up. And if you don't have a ladder, grab chalk and outline one on your driveway.So tell us: How'd you do? Nailed it? Great. Now do it backward. ]]>
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5 Fun Super Bowl Bets You Can Win
The Super Bowl isn't the highest rated game of the year because only football fans watch. Your girlfriend, that buddy who's into World of Warcraft, and Aunt Millie all tune in or go to a party where it's on. ̢۬
This is where Super Bowl prop bets can make the night more interesting, whether you put money on the line or not. You're not guessing who will win or the over/under on the point total. It's every little detail of the Super Bowl, from the national anthem to who will make the final score of the game. It takes little real knowledge of the game, though, and everyone can jump in.
If you're going to put your football knowledge on the line--and perhaps a little money--then you at least want to be right when the Broncos and Seahawks square off. We reached out to Paul Bessire, who has used his statistical wizardry at Predictionmachine.com to go 8-1-1 in the playoffs against the spread this year. His analysis is also useful in the quirkier parts of the game that includes prop bets. Here are five wagers you're most likely to land, and the ones you should definitely avoid.
Peyton Manning's total touchdowns: Over/Under 2½
Go with the under. People are in love with Manning and rightly so: He has the single-season record for touchdown passes and yards this year. Most assume he will have a big game, so bettors are taking the over. "I think [the public] is ignoring the strength of the Seattle defense he's facing and the tempo of offense that Seattle runs," says Bessire. The Super Bowl also tends to be a lower scoring game, and in the five games that Denver scored 30 or fewer points, Manning went over 2½ touchdowns just once.
Denver kicker Matt Prater's total points: Over/Under 9 points
Go with the under. Again, it could be a lower scoring game for both teams. In the 10 games where Denver didn't score more than 35, Prater only tallied more than 9 points kicking twice, says Bessire. "It's one of the best value bets out there right now," he says.
The longest touchdown in the game: Over/Under 42½ yards
Go with the under. Most people expect a big play in the Super Bowl, but in the 36 games that these two teams have played in the regular season and playoffs, their defenses gave up touchdowns longer than 42 yards just four times--once for Seattle and three times for Denver.
How long will it take Renee Fleming to sing the national anthem: Over/Under 2 minutes 25 seconds
Go with the under. "People tend to lean on the over, so the books usually set the line higher than they would otherwise," says Bessire. Fleming's operatic style has made this the longest line on this bet ever. No dice though. While it's harder to predict this exactly, Bessire compared how other anthem singers like Christina Aguilera, Alicia Keys, and Beyonce sang the song publicly compared to Fleming in the past, and he configured a ratio that has her at around 2 minutes and 19 seconds.
How many times will Peyton Manning say "Omaha": Over/Under 27½
Go with the over. During the playoffs, on-field microphones have picked up on Manning's audible call of "Omaha, Omaha!" Bessire says his analysis of games where he could extract game audio shows that Peyton averages between 0.6 and 0.7 Omahas per snap. "On our projection on total number of plays, we came up with 32.6 Omahas for this game," he says. Don't worry that Manning will replace Omaha with another town like "Oshkosh" because everybody is talking about it. "I think it's more likely he uses it more often and switches its meaning," says Bessire.
Avoid these prop bets
Two that Bessire always shies away from are the pregame coin flip and predicting the first person to score. You can also bet on whether there will be a safety--and there has been one in the last two Super Bowls--but it's still unlikely that it occurs.
One thing that is also a stay-away bet: anything that involves the Red Hot Chili Peppers at halftime. "They are the ultimate wild card for prop bets," says Bessire about one bet on whether they will be shirtless during the performance. "Which I guess is a compliment to them!"
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The Healthy Habit That Could Raise Blood Pressure
Could good oral hygiene hurt your heart? Swishing mouthwash may raise your blood pressure, according to a new Swedish study.
After 19 healthy people rinsed with an antiseptic mouthwash twice a day for a week, researchers found that their blood pressure increased 2 to 3.5 mm Hg--a bump that, if left alone, could up your risk cardiovascular disease by 7 percent, the study notes.
Antiseptic mouthwashes contain antimicrobial agents that kill oral bacteria to reduce the risk of plaque and gingivitis. But some oral bacteria are good and help form nitrites, which transform into nitric oxide--a substance that helps dilate and relax blood vessels. In the study, using mouthwash reduced nitrite production by 90 percent and nitrite levels in the blood by 25 percent.
Here's the catch: The study used a specific type of mouthwash that contained the ingredient chlorhexidine. In the U.S., mouthwashes with that ingredient are usually prescribed by a dentist--most OTC ones don't contain it. It's not clear yet whether other, less potent antiseptic ingredients in mouthwashes have the same result.
So for now, these results don't necessarily mean you should skip mouthwash. Based on your oral history--risk of cavities and gum disease--your dentist can tell you if one is necessary to your routine, advises the American Dental Association. But if bad breath is your problem, look for a natural mouthwash or one that freshens breath only--and doesn't eliminate bacteria.
And remember, brushing for two minutes twice a day and flossing between teeth daily is still the best way to keep your mouth clean. And that can pay off for your heart: Improving gum health can slow the progression of plaque build up in your arteries, possibly because unhealthy bacteria levels contribute to harmful inflammation, according to a 2013 study in the Journal of The American Heart Association.
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Get More Out of Your Coffee!
Caffeine: It makes you feel like a human in the morning, is a known performance-enhancer, and gives you the pick-me-up you need at 3 p.m. But in order to make the most out of your habit, there are specific ways to drink your joe. And sometimes, a cup of coffee when you crave one isn't a good idea. Here's a look at how to give your brain and body a boost--while still being able to sleep at night.
Drink coffee within 30 minutes of a meeting--or right after
Your body absorbs about half of the caffeine in your cup in seven minutes, explains Frank Ritter, Ph.D. who developed Caffeine Zone--an app that helps you monitor your body's caffeine levels. And if you drank 200 milligrams (mg)--about the size of a small premium coffee--you'll have absorbed 187.5 mg after 28 minutes. You'll probably remember more from that morning meeting, too. Caffeine activates your sympathetic nervous system and stimulates the release of norepinepherine, a stress hormone that helps raise blood pressure and increase heart rate. The chemical sends a signal to your brain that something important is happening, and prompts your brain to store that information for later, explains Michael Yassa, Ph.D., a professor of psychological and brain sciences at Johns Hopkins University. When's the right time for your a.m. jolt? Yassa recently conducted a study that showed that consuming 200 mg of caffeine five minutes after learning something enhanced memory for at least 24 hours.
Enhance performance with a small caffeine boost an hour before your workout
Caffeine has been shown to improve muscle strength and endurance, which is why you see runners downing coffee before a race. You'll see this benefit by consuming low-to-moderate doses of caffeine--considered 3 to 6 mg per kg of body weight--15 minutes to one hour prior to exercise, according to a review paper in the Journal of the International Society of Sports Nutrition. If you're a 170-pound guy, that's between 213 and 463 mg of caffeine--roughly the amount found in a tall and venti Starbucks coffee, respectively. But cap it there: Downing higher amounts will not have you running like a track-and-field star. You'll only increase your risk of suffering caffeine side effects, like the shakes.
Quit at noon
Think you can brew a pot in the p.m. and still be fine? You may be duping yourself. When normal sleepers were given 400 mg of caffeine before bed--either six hours, three hours, or immediately before--all of them saw their sleep suffer, a small study in the Journal of Clinical Sleep Medicine found. Strangely enough, these drinkers were unable to detect the sleep-wrecking effects of caffeine, possibly because nighttime awakenings can be difficult to notice, says study author Christopher Drake, Ph.D. Cut yourself off at least 6 hours before bed.
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Fitness 360: Dr. Sara Solomon, Fitter Faster
Sara's once all-consuming fitness program left her running ragged and almost killed her enthusiasm for exercise. Learn how she revamped her routine and found a healthy medium.
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Leg Slayer: Rich Gaspari's Transformational Leg Day
Rich Gaspari took the challenge and transformed at age 48. Here's the leg workout that helped him rediscover his legendary size and conditioning!
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6 Training Tips To Skyrocket Your Results
Tired of being stuck in neutral? Rev up your workout and see new results with this selection of six training tips.
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