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Kobe Bryant Closes Door on 20-Year NBA Career

icohen — Wed, 13 Apr 2016 19:39:00 -0400

Love him or hate him, you’ve got to admit Kobe ‘Bean’ Bryant is one of the greatest to ever play the game of basketball. Over the past 20 years the Los Angeles Laker has racked up an impressive collection of individual and team accomplishments, including 5 NBA Championships, 18 All-Star appearances, and finishing 3rd on the NBA's All-Time scoring list. In a league where it's commonplace for players to transition from one team to the next, Bryant has gone the distance wearing the Purple and Gold throughout his long and illustrious career.

And while it's rare that we shine a light on the greats of the hardwood, it's only fitting to give props to an amazing athlete who took his training way beyond basic basketball drills. No matter how much natural talent one possesses, they don't get to the pinnacle of their chosen sport without working longer and harder than their competition -- on the court and in the gym. Those who have followed Kobe over the years know how hard 'The Mamba' has worked to overcome his many injuries while staying at the top of his game. But father time eventually catches even the greatest of athletes, which is why Kobe will be hanging it up for good in his final game tonight at Staples Center.

Check out this moving tribute to Kobe Bryant.

This really hit me , thank you for 20 years mamba #mambaday https://t.co/vV8B2DhHNo

— Shel (@Shelnextdoor) April 13, 2016

Hylete C3 Challenge 1 Recap

icohen — Wed, 13 Apr 2016 15:38:00 -0400

Performance apparel company Hylete recently launched its inaugural Circuit Challenge for Charity (C3), and more than 400 people have already signed up to join the cause and put their fitness skills to the test. One of those to accept the challenge was M&F contributor, Mark Barroso, who will be posting his progress right here on muscleandfitness.com. See Barroso's Results and Analysis (below) for how he fared in the first circuit of the C3 Challenge.

Circuit 1: Magnesium

The Warmup

There are both warmup and cool down sessions programmed into each of the workouts. Here's Mark performing a few bodyweight squats and arm stretches, before getting started with the workout.

A video posted by @barrosofit on Apr 8, 2016 at 10:28pm PDT

The Workout

The work portion called for as many reps as possible in 12 minutes of the following moves. Detailed workout directions and exercise descriptions can be found on the Scoring Sheet and at Hylete.com/C3.

12 Kettlebell Goblet Squats (16kg male, 12kg female)

48 Jump Rope Revolutions

12 Russian Kettlebell Swings (24kg male, 16kg female)

Barroso's Results and Analysis

"My final score was 422 and I completed six complete “loops” or rounds of the circuit. I didn’t have access to a 24kg kettlebell so I used a 16 kg kettlebell for the swings. Therefore, those reps were “alternate reps,” thus only counting for 0.5 points towards my final score.

Since not everyone has access to kettlebells, dumbbells are acceptable to use in their place, as I saw one fellow C3 Challenge participant do this via social media. If you don’t have access to dumbbells, I would suggest doing air squats and burpees in place of goblet squats and kettlebell swings, respectively. These would could count as alternate reps.

By the end of loop six, I was drenched in sweat and my C3 Tri-Blend Crew Tee did a great job of absorbing said sweat while keeping me cool. In terms of my personal fitness background, I played high school and collegiate football so I’ve always been into weightlifting and bodybuilding. This year, I’ve kept those principals but sacrificed some hypertrophy work for fast-paced circuits that include strength elements. I’m new to the AMRAP game but I’ve been loving the conditioning effect they have. This workout provided just that: strength-building and metabolic conditioning. Overall, the exercise I need to work on most is the kettlebell goblet squat, since one of my weak points is my lower back. The goblet squat is a great way to improve posture/spinal stability and increase explosives and lower body strength."

Circuit 2

Circuit 2 will be released Friday, April 15, and nothing is known except what type of equipment we might be using. According to Hylete’s FAQs page, all that will be required for the entire series is a jump rope, kettlebell, abdominal mat, plyobox, barbell, wallball and pullup bar. It doesn’t sound like much but the exercise possibilities with those training tools are vast. Check back next week to see how Barroso tackled circuit two!

Tonight I started the @trainhylete C3 Challenge! My score was 422 for the "Magnesium" circuit. I didn't have access to a 24kg kettlebell. I used a 16kg bell for both the Goblet Squat and KB Swing. I completed six full loops of all three exercises and was dripping sweat by the end! Stay tuned to @muscle_and_fitness to follow (and try to beat) my results! The charity I have chosen all of the @trainhylete donations to go to is @nbcf because my grandmother passed away from breast cancer when my mother was 10 years old. #hyletechallenge #c3challenge #hylete #muscleandfitness #nbcf #madeindumbbells

A photo posted by @barrosofit on Apr 8, 2016 at 10:02pm PDT

Lou Ferrigno Calls Jason Momoa's Workout 'Very Impressive'

mmohabir — Wed, 13 Apr 2016 15:24:00 -0400

Jason Momoa, aka Aquaman, has been putting us all to shame with his recent Instagram posts. As part of his training for the movie, which is set to be released in July 2018, he's been busting out some serious strength workouts.

Lou Ferrigno was recently asked by TMZ what he thought about Momoa's workout. His response? "Not many guys can do chinups with that amount of weight. It's pretty impressive." Ferrigno went on to say the actor "trains like a warrior." Check out Momoa's most recent workout clips below.

Coach @wfmft getting ready for the castle. Watchtower.

A video posted by Jason Momoa (@prideofgypsies) on Apr 12, 2016 at 5:36am PDT

Don't try this at home. It looks fun it's NOT.

A video posted by Jason Momoa (@prideofgypsies) on Apr 7, 2016 at 2:08am PDT

88 that's my number #lindros @madawwe #beastmode cheehhhoooooo.

A video posted by Jason Momoa (@prideofgypsies) on Apr 7, 2016 at 4:18am PDT

Arian Foster's Mom Reacts to Message from The Rock

gary — Wed, 13 Apr 2016 14:47:00 -0400

Life must be pretty amazing for The Rock. Every day he wakes up to (literally) millions of adoring fans, and with just the briefest moment he can give any one of them the memory of a lifetime. It might be taxing, but that doesn't stop him from doing it. He gave a fiery World Cup speech right before the USWNT won, again when he reached out to a sick M&F reader and countless other times. The latest reaction comes from the mother of Houston Texans' running back Arian Foster.

SEE ALSO: 5 of The Rock's Best Moments

so my mother @mysizemore, is in love with @therock, so he was nice enough to say hello. he's a great human spirit. much love and thanks again bro!

A video posted by feeno (@arianfoster) on Apr 11, 2016 at 9:58am PDT

It looks like even an NFL superstar's family can be starstruck. Bernadette's reaction was priceless.

@mysizemore happy early Mother's Day! (the reaction video) lmao

A video posted by feeno (@arianfoster) on Apr 11, 2016 at 10:00am PDT

Well played Arian, well played.

9 Best Bodyweight Moves For Colossal Arms

gary — Wed, 13 Apr 2016 14:24:00 -0400

Want huge, ripped arms? Toss aside those weights and get back to basics with a bodyweight-only workout. Without all those heavy weights, you’ll give your body and joints a much-needed break. By altering your body angle and position and getting creative with the right tools at your gym, you can still get the necessary stimulus for real growth in your biceps, triceps, shoulders, and forearms.

Substitute your normal arm exercises with these bodyweight moves for the next few weeks and watch your arms grow like weeds -- you’re welcome.

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'STRONG' is the New Fitness Challenge Series That You Need to Watch

hmallette — Wed, 13 Apr 2016 12:25:00 -0400

NBC is adding another show to its fitness arsenal. From the network that produced fitness-focused shows like American Ninja Warrior and The Biggest Loser, STRONG is a new fitness competition series you'll want to start watching this week, featuring 10 of the country's hottest personal trainers and 10 contestants who will embark upon the ultimate body transformation journey.

The 10-episode show will be hosted by professional volleyball player, Gabrielle Reece , with Sylvester Stallone as one of the executive producers.

Rather than only emphasizing weight loss or agility, STRONG is about the contestants' transformations, and finding the balance between mind and body. The trainers and trainees compete together in "epic challenges" side by side each week, all vying for a $500,000 prize. "Other shows have the trainers just being trainers," says participant and one of the personal trainers, Chris Ryan. "Now the trainers have skin in the game and compete alongside their trainees; leading and coaching them through all of these challenges."
The Elimination Tower was a 4-story ever-changing behemoth of physical and mental fortitude and would send one team home each week. "That was the toughest, so the trainers nicknamed it the 'opportunity tower,' because it was the opportunity of a lifetime to be on this show, competing and training at the highest level, " says Ryan. "No one wants to give that up and lose that opportunity."

"There is an inner-athlete in all of us that is yearning to be unleashed," says Ryan. "It doesn't mean that we should all play in the NFL or win an Olympic medal, but we are physical beings that need to exercise, need to compete and push ourselves to our highest level. That is where our greatness is unleashed! I saw it in my awesome trainee, Giovanna, and I saw it in the other amazing women and trainers as well."

After the two-hour preview on Wednesday, the show premieres Thursday, April 14 at 9/8c. See NBC's teaser video here.

Learn more about the show and the contestants at nbc.com/strong.

5 Fit Foodies to Follow on Instagram

icohen — Wed, 13 Apr 2016 12:00:00 -0400

The McDermott 'Fight With a TRX' Workout

gary — Wed, 13 Apr 2016 11:50:00 -0400

Hollywood trainer and McDermott Family Fitness co-founder Andy McDermott shows an example of a challenging circuit using the TRX. You don't have to be a fighter in order to work out like one and reap the benefits! The "Fight With a TRX" is a metabolic monster! Five continuous rounds of one minute each of these five exercises is championship-level stuff!

All Andy's workouts follow a similar structure. First, take five minutes to get a good warm-up and prepare for training. Then push hard through four strength and resistance exercises, followed by one minute of an active rest exercise such as the running you see above. The active rest keeps your machine running hot and burning fat, but allows a "reset" for your targeted muscles so they'll be ready for the next set. Those five exercises together make one round; now repeat!

You've seen Andy put his body to the test, now see him putting his Hylete workout shorts to the test.

And for more workouts, blogs, and entertaining "lifehacks" learned throughout a crazy life check out McDermottFamilyFitness.com.

Topics:

Cardio

MMA

Burn Fat

Sarah Grace Demonstrates Deadlifts

dkelly — Wed, 13 Apr 2016 11:43:00 -0400

Watch this trainer show you how to execute three different types of deadlifts.

Watch Florida-based trainer Sarah Grace demonstrate how to do deadlifts properly in this video. She demonstrates the difference between an American Deadlift, the Romanian Deadlift and a Single-Leg Romanian Deadlift.

Turn on playlist:

JW Player ID:

Video Node With Ads Player

6 Health Truths—That Really Aren’t

hmallette — Wed, 13 Apr 2016 11:24:00 -0400

There are certain health “truths” we tend to take for granted, largely because they are repeated again and again by people with letters after their names or in countless news reports or TV broadcasts. But it turns out that some conventional wisdom is more hype than help. Hers separates fact from fiction to debunk some popular health myths.

Next Slide

5 Reasons to Start Conquering Calisthenics

gary — Tue, 12 Apr 2016 16:22:00 -0400

Give Yourself a Lift

The word “calisthenics” might sound antiquated or conjure up thoughts of headband-wearing geriatrics knocking out toe touches or squat thrusts to some youngins, but calisthenics and other bodyweight exercises have proved their worth for centuries.

From the Spartan army to the Navy SEALs, elite fighting forces have relied on humble moves like the pushup, lunge, and chinup as vital training tools. In recent years, the popularity of gravity-defying street athletes such as Frank Medrano or Hannibal for King has caused interest in calisthenics and other bodyweight-inspired training to spike.

See how you can benefit from this training style and use it to build muscle.

Next Slide

The Best Foods for Flat Abs

intern — Tue, 12 Apr 2016 13:10:00 -0400

If your goal this year is to achieve flat, firm abs, or six-pack abs, challenging your core with a variety of abs exercises is important, but even more so is the food you eat.

The age-old saying "abs are made in the kitchen" couldn’t be truer. While abs are trained in the gym, they are revealed in the kitchen. The fact is, nutrition plays a significant role in how your body looks, and you simply can’t out-train a bad diet. So if your goal is to uncover your six-pack, healthy, abs-friendly foods have to be a staple in your approach. Here, we share important nutrition tips and a list of the top foods to help uncover a strong, sculpted midsection.

❯ Eating every 2.5 to 3 hours will help speed metabolism, prevent cravings, and stabilize blood sugar.

❯ Completely rid your diet of processed foods, refined sugar, fried foods, soda.

❯ Say goodbye to diet foods—anything labeled "sugar-free" or "fat-free" contains chemicals that cause the body to not only crave more junk, but also hold onto stored fat.

❯ Eat a serving of lean protein with every meal.

❯ Eat more veggies. Veggies are chock-full of antioxidants and vitamins, and they’re low in calories.

❯ Eat healthy fats. Healthy fats burn unwanted body fat. Plus, healthy fats offer many health benefits for your organs, tendons, muscles, and skin. A Registered Dietician (RD) can help you determine what serving sizes you need.

Vegetables

Sweet potatoes
Peas
Spinach
Lettuce
Arugula
Cabbage
Kale
Brussels sprouts
Butternut squash
Onions
Peppers
Eggplant
Mushrooms
Asparagus
Beans
Lentils
Broccoli
Cauliflower
Zucchini
String beans
Cucumber
Ginger

SEE ALSO: Three Steps for a Healthier Gut

Healthy Fats

Natural peanut butter
Almond Butter
Unsalted almonds
Walnuts
Pecans
Hazelnuts
Cashews
Pistachios
Unsalted sunflower seeds
Unsalted mixed nuts
Salmon
Avocado
Flaxseeds or flax oil
Chia seeds
Virgin coconut oil
Olive oil
Tahini
Natural, soft cheeses (goat, brie, feta)
Almond milk
Flax milk
Coconut milk
Unsweetened coconut
Fish Oil & Omega-3’s
Salmon
Hummus

SEE ALSO: The 5 Best Exercises for Women

Lean Proteins

Turkey
Fish
Chicken
Quinoa
Beans
Eggs

SEE ALSO: 6 Perfect Muscle-Building Meals

How to Train for Your Obstacle Course Race

kmahoney — Tue, 12 Apr 2016 13:05:00 -0400

Enjoy pushing your limits and putting every inch of your conditioning into action? Throw some mud pits, icy water, and even a little fire into the mix and you’ve got obstacle course races (OCRs). Events like Tough Mudder, Spartan Race, and Warrior Dash have skyrocketed in popularity. In 2013, more people did an obstacle race or mud run than a marathon or half marathon, according to Running USA. Many are driven not only by the challenge of scaling a 14-foot wall or crawling through mud under barbed wires, but also the camaraderie, since teamwork is often key.

But how do you train to do everything from slithering through a 20-foot tube to swinging from monkey bars? “The races require a combination of cardiovascular endurance, speed, strength, and power,” says Rebecca Golian, an SGX-certified elite Spartan Race competitor and a trainer at Chelsea Piers Sports Center in NyC, where she created the OCR Training program.

Because you’re racing from one obstacle to the next, you need to train your heart rate at different zones, with high-intensity intervals as well as long, slow endurance work. At the same time, you need to develop functional strength to complete movements like pushups, pullups, crawls, drags, and carries. And, of course, there’s the mind game: “You go through
a lot in these races, so you need physical conditioning as well as mental grit,” adds Golian.

This OCR training workout from Golian mixes all the elements needed to conquer an adventure race. But it’s also a great way to burn fat and improve fitness — no mud required.

Adventure Race Training

Warmup/ Dynamic Stretching

Jump rope: 5 minutes
Alternate Toe Touch: 10 per side
Standing Side Bend: 10 per side
Trunk rotation: 20 rotations
Arm Circle: 6–10 reps per side
Walking lunge: 15–20 reps

Circuit 1

Run 1⁄4 mile (or about 2–3 minutes) at a moderate pace. Then do as many reps as possible of the following exercises for 1 minute each. Rest 30 seconds between each exercise. Complete the circuit 1–3 times, resting 1–3 minutes between each circuit.

Pushup
Crunch
Pullup or Hanging Knee Raise
Lunge
Plank
Body-weight Squat
Burpee

Circuit 2

Do this circuit 1–3 times. Rest 1–3 minutes between each circuit.

Walking lunge: With or without weight; 15–20 reps.
Squat Jump: No weight; 10 reps.
Front Bear Crawl: Begin on all fours; lift knees slightly and step forward with right hand and right foot, then immediately repeat with left side. Keep knees close to ground, directly under hips. Continue for about 1 minute, building speed as you get more familiar with the movement.
Reverse Bear Crawl: Begin as above, this time stepping backward with right hand/foot and then with left. Continue for about 1 minute.
Walking Lunge: Body weight or holding weight; 15–20 reps.
Squat Jump: No weight; 10 reps.
Run: 1⁄4 mile or about 2–3 minutes at a slightly faster pace than in Circuit 1.

Miesha Tate Set to Fight Amanda Nunes at UFC 200

intern — Tue, 12 Apr 2016 12:44:00 -0400

In a surprise twist that has left the UFC community of followers in confusion, it has been announced that Miesha Tate will defend her title against Amanda Nunes at UFC 200 this July.

Although there had been hopes that she would either wait for Ronda Rousey's return to the Octagon, or accept a rematch with Holly Holm, neither of those scenarios will come to fruition, at least for now.

UFC champ @MieshaTate reacts to the announcement of her title defense against @Amanda_Leoa at #UFC200 https://t.co/boQx7dwTjX

— UFC Tonight (@UFCTonight) April 7, 2016

“Ronda is out until November or December,” Tate said on Fox’s “UFC Tonight.” “Holly, it was her first defense, she wasn’t successful. It’s not like she was a long-reigning champion, and I finished that fight. So I think the most dangerous woman is Amanda Nunes.”

SEE ALSO: Miesha Tate Talks About UFC 196

Paige Vanzant Dazzles Judges With Quickstep

intern — Tue, 12 Apr 2016 10:39:00 -0400

UFC strawweight star Paige VanZant is absolutely crushing this season of Dancing With the Stars. It was a Disney-themed night on week 4 of Dancing With the Stars, so Paige and her partner Mark Ballas performed a quickstep to "You've Got a Friend in Me." The duo came up big, and scored an impressive 36 out of 40 points for their knockout routine.

VanZant was delighted after the show and posted this photo montage on Instagram:

Tonight was just amazing! @dancingabc ............... #blessed @markballas

A photo posted by Paige VanZant (@paigevanzantufc) on Apr 11, 2016 at 10:17pm PDT

Check out Paige and Mark in action:

Perfect The Turkish Getup

kmahoney — Mon, 11 Apr 2016 16:08:00 -0400

Want one move with total-body results? Cue the Turkish Getup (TGU), which pushes practically every major muscle from delts and abs to quads and glutes through a large range of motion. This highly functional movement combines several exercises into one, tasking your body from head to toe and strengthening its foundation, explains NCCP weightlifting coach Steve Cristini, co-owner of CrossFit Markham & Reebok CrossFit East Woodbridge, Canada. “Taking your shoulder through various positions of loaded movement strengthens and increases shoulder stability,” Cristini says. “[The move] also requires a lot of core strength, to get from the floor to your knees. Your quads and glutes are key to helping you bring your body from the kneeling position to the standing position.”

But that’s not all. This killer movement not only helps build total- body strength, it’s also a great way to torch calories and rehab shoulder injuries. “[The TGU] requires multiple directions of movement, and the load can vary,” Cristini adds. “This makes it the perfect tool to improve shoulder strength, flexibility, and stability following an injury.” So, whether you are rehabbing a nagging shoulder or looking to take your physique up a notch, you can step up your workouts and progress with a session of TGUs.

The Workout

Do 4 sets of each

Turkish Getup - 10 reps each side.

Russian kettlebell Swing - 10 reps.

Kettlebell Snach - 10 reps each side.

Plank - Hold for 60 seconds.

Beginner Basics

Beginners should practice the TGU in segments, Cristini says. “Mastering the order of the steps before adding weight is key to maximizing the benefits.” once your body acclimates to the movement, you can slowly add on weight.

Advanced Technique

“Change upyour object—use kettlebells, dumbbells, etc.,” Cristini says. Integrating a variety of tools will taskyour muscles to work at different angles—and keep the movement feeling fresh. to make it even more challenging, try performing the movement bilaterally, with a weight in each hand. “you can also make use of tempo,” he adds. “slow down or hold each part of the sequence for three to five seconds to increase the stabilizers required.”

Lie flat on the floor with your right arm straight out to your side and left extended above your head holding a dumbbell, knuckles facing the ceiling.

Slide left foot back, placing it flat on floor.
Roll onto your right side, shifting body weight onto right elbow and forearm, keeping abs tight and eyes on the weight.
Transfer from elbow/forearm to the palm and extend your elbow.
Drive up through left foot, keeping right leg straight, extending your hips into a bridge.
Slide right foot back and under body to rest on your knee.

Use your quads and glutes to press up into a lunge position, then finish the movement by standing straight up and bringing your feet together.
That’s one rep. Reverse the steps to return to starting position.

The Rock and Kevin Hart Rap about Leonardo DiCaprio

dokelly — Mon, 11 Apr 2016 15:49:00 -0400

2016 MTV Movie Awards,

If you didn’t catch Leonardo DiCaprio’s Academy Award-winning performance in the blockbuster hit, The Revenant, you missed one hell of a movie. You also missed Leo getting destroyed by a bear.

So memorable was the scene, that 'The Rock' and Kevin Hart rapped about it at the 2016 MTV Music Awards. While there is no official title to the sure-to-be hit song, it’s safe to say “Leo Got F’d by a Bear” would be the obvious choice.

This wasn't the first time the duo got together to recognize some true talents of the big screen. Here they are showing some love to a few high-profile superheroes.

Introducing the "Dark Chocolate Knight" of the #MovieAwards, everyone. https://t.co/ukqcNM1PgQ

— MTV (@MTV) April 11, 2016

Your 5-Point Checklist to Keeping a Strong Back

gary — Mon, 11 Apr 2016 15:29:00 -0400

No one wants to deal with lower back issues. It’s only when you get injured that you realize just how much the lower back is responsible for as part of your core, and even just as a skeleton unit. Back injuries can be nagging, persistent, and very difficult to get rid of once and for all. With that said, if you’re getting off an injury, or even if you’re still healthy – here are a few things to keep in mind to make sure that you don’t put yourself in a place that leaves you susceptible to issues.

Next Slide

M&F Contributor Puts Helix Flex-knit Shorts to the Test

icohen — Mon, 11 Apr 2016 15:27:00 -0400

In an effort to present our many followers with the latest and greatest in training gear and apparel, we here at Muscle & Fitness like to take various products for a test spin. And who better than a fitness expert to put them through the rigors of a hardcore workout? That's why we value the opinions of M&F contributor and bodyweight training specialist, Andy McDermott.

Aside from modeling HYLETE products, you may recognize Andy McDermott as the face of the popular game, Call of Duty, from commercials or his appearances on TV shows such as Sons of Anarchy and Hawaii 5-0. The former Phoenix Police Tactical Team member and professional soccer player is also a regular contributor to Muscle & Fitness magazine.

Check out Andy's review of the helix flex-knit short, courtesy of our friends at HYLETE.com.

What Are They

The helix flex-knit short is another great addition from HYLETE and solves several issues for me. More room through the rear and additional pocket space make these an everyday, multi-use short that can be used while training and coaching. The larger pockets also enable these shorts to become a lifestyle short because of the amount of storage it provides.

I coach a couple soccer teams in Hollywood, and these are great for holding my phone, whistle, marker, etc, yet still light and mobile enough that I can run around and play with my guys, too.

What Do I Think

I used these shorts through several workouts and they didn’t disappoint. The flex-knit fabric is the same as the vertex short and provided the same stretch through the workout. After my workout I even jumped in the pool and these shorts held up great!

Why Do You Need It

The best thing about HYLETE for me is that right out of the box, the gear always feels like it's custom-made. The helix short is the next example, so comfortable! HYLETE has continued to add features that make these shorts great for any fitness lifestyle. If you're looking for that one, quality pair of shorts that can be your "go to," this is a perfect choice.

Learn more about Andy McDermott at www.McDermottFamilyFitness.com.

And for more on HYLETE'S premium training apparel, be sure to check out Hylete.com.

Ready for the ultimate fitness challenge? The HYLETE Circuit Challenge for Charity (C3 Challenge) is a free, fun-spirited fitness challenge that benefits 5 different charities. Click here for all the details.

Q&A With Von Miller: Staying at the Top of the Game

intern — Mon, 11 Apr 2016 13:01:00 -0400

M&F: What did it mean for you to win the Super Bowl MVP award?

Von Miller: I mean its great—you know the Super Bowl ring means a little more to me because it's the award that we did together. We all had a great game; I feel like the MVP could have gone to anybody. It’s a great award to have but the Super Bowl ring weighs a little more.

How do you train during the offseason? How many days do you workout, how many hours a day?

I take Saturday and Sunday off but I try to do something every day. I don’t try to look at it as work though; I try to look at it as a lifestyle. It’s what I have to do to maintain the player that I am today. I just try to take "work" out of my vocabulary. I like to do something every day to keep my body in shape.

What’s your lifting regimen like? Do you do any squatting, or benching, or deadlifting, any big lifts like that?

I don’t do any of that stuff until June, July, getting ready for the season. I’ll probably do that for about two months, heading up to the season is when I usually get all my heavy lifting in. Early in the season I probably won’t be lifting, it will probably be light resistance work.

For now, if you’re not lifting, do you do speed drills, or mobility work?

I play football, so that’s essential. I do a lot of sprints and stuff to keep the Ferrari going. But agility drills—I ease that in week-by-week.

As an outside LB, are there any position-specific exercises that you do to be a better tackler, pass rusher, things like that?

I wouldn’t say there are any specific drills; for me what I like to do is to get the proper amount of sleep, stay on top of my diet. And we have great coaches that keep my individual drills up and stay on top of nutrition.

After a workout, do you anything cool to recover?

I like to do the cryotherapy unit, where you use the nitrogen to drop the temperature down to negative 250. I leave the coach to it but if I had a choice, I would do cryotherapy.

What does it feel like in there?

It feels like Lambo field. Mid-December, with just a pair of underwear on. In the middle of a snowstorm.

Do you feel great when it’s done? Does it live up to the hype?

Yeah I think it does. I think it works longer than the cold tub. But I’m a cold tub guy; I’ve been using the cold tub since day one.

During offseason training, are there any steps to stay injury free and protect your body so that when the big hitting comes during the season you can handle it?

I don’t ever like to get out of shape; I like to do something every day like I said before. It keeps me on that track. To really stay on top of the league and separate yourself from everyone else, you got to work when no one else is working. So I like to do something even if it’s for an hour, every day.

What would be an example of that?

I just go down to the gym at the hotel; I do like 30 seconds on, 30 seconds off on the treadmill, sprints, do some stretching. I don’t have to do weights every day but conditioning, running—you gotta do something every day.

I want to ask you about Peyton Manning, Have you ever worked out together?

I mean we worked out together but not just me and him one on one.

What kind of presence did he bring to the locker room?

I mean he’s a leader, he’s the sheriff. He just has that aura about him. He just has experience with every situation. You know as a teammate or a leader. And whenever he tells us something motivational or whatever it may be, we all listen because he has that experience an he’s been in that situation before.

Did he ever interact with defensive players? Like on a personal basis?

Our team is never really separated by offense/defense; we got a big team and we spend a lot of time together. That’s where success comes from.

Speaking in terms of the game, and your job, do you enjoy playing for run protection, or do you like to drop back, play on the third level, blitzing—what’s your favorite thing to do?

I love everything about defense. I like being the type of the type of guy that no matter what you ask me to do I'll be able to do it on a high level. Whether it be cutting corners, or rushing passers, or playing the run, I think what’s separates me from the next guy. I enjoy everything about defense. I don’t get nervous when I’m out in coverage. And I don’t get nervous when they run the ball towards me, and whenever I gotta rush the passer. I truly embrace everything there is about playing defense.

Is there any aspect of your game that you think you should be improving on?

I mean every aspect—you could always get better. The great ones—they get better at their craft every single year. I could be a better pass rusher, I could play the run better. I feel like every aspect of my game is OK right now, but there’s a lot of room for improvement.

Is there any one big thing that you and the defense as a whole can work on heading into the season?

Yeah we had a pretty good defense; I just want to improve on that. We could always get more turnovers; we could always be more dominant on the run and the pass. Football is a very humbling sport; there’s always more to do.

What are your preferences for eating? Do you worry about calories or carbs to protein ratio?

I try to eat a really balanced meal. I’m a Ferrari, so I gotta be balanced. I like to take in a lot of complex carbs. The amount of calories I take in is not really a big deal. I like to eat 3 meals a day with a snack in-between. I like to make sure that every one of those meals is complex carb-loaded. With a good source of protein. So like brown rice, broccoli, and chicken breast would be an ideal lunch for me. I could eat that every day. But if I don’t, then I'll have black beans, broccoli, and salmon. So I try to keep it very simple, and I try load up on the complex carbs.

Do you ever have cheat days?

Oh yeah for sure, the cheat days keep you going. On cheat days I eat whatever, you know. I don’t like to totally separate thing from my diet so If I like it, I’m going to find a way to eat it.

Do you have a favorite cheat meal?

My favorite cheat meal would have to be mashed potatoes with plantains, beans and rice, and macaroni—something like that.

What are some of your favorite snacks to bring on the road and have during training?

I like to eat a lean source of protein. That’s why I keep Chef’s Cut Real Jerky on me as a portable snack that’s high in protein, you it’s a to go type of protein snack for me. It’s unlike any other jerky that I’ve tried before. It has the protein that I’m looking for, it’s tender and has tremendous flavor. My nutritionist approves of it. I like to keep Chef’s Cut with me, and water.

Jason Momoa Kills it in the Gym for 'Aquaman'

mmohabir — Mon, 11 Apr 2016 12:42:00 -0400

With just about 27 months left before the release of 'Aquaman', Jason Momoa is killing it in the gym and giving us a front row seat. The ripped star who also played Khal Drogo on HBO's Game of Thrones is getting his body in tip-top shape for his heavily-tatted (and shirtless) Atlantean costume.

This past week, Momoa posted a handful of videos working out with his trainer Mark Twight, who also helped Henry Cavill get in shape for his role as Superman. One video in particular shows him doing an impressive 88-pound weighted pullup. Another one of his videos advises to not try this at home. Challenge accepted, Aquaman!

88 that's my number #lindros @madawwe #beastmode cheehhhoooooo.

A video posted by Jason Momoa (@prideofgypsies) on Apr 7, 2016 at 4:18am PDT

TRX Pushup Challenge

icohen — Mon, 11 Apr 2016 11:55:00 -0400

How It Works

A three-exercise push-pull sprint circuit designed by L.A.-based celebrity trainer Andy McDermott. It starts with TRX atomic pushups, moves into TRX low rows, and finishes with a quarter-mile run. “Try for five rounds but don’t be discouraged if you can’t do it,” McDermott says. “The tank will empty quicker than you think.”

Why It Works

In the first two exercises, rather than chase a specific number of reps, you’re going for as many as possible in 30 seconds. Your number will diminish as the workout wears on and you fatigue. “I love this test because it’s all about setting the best pace that you can,” McDermott says. “It challenges you to do more each time.”

The Workout

Directions: Do the following exercises as a circuit, resting one minute at the end of each circuit. Try to do five rounds. Record the total number of reps and rounds performed and the total time it took for future reference.

Topics:

Abs

Body Weight

Natural Energy Boosting Foods

kmahoney — Mon, 11 Apr 2016 10:57:00 -0400

You dont have to reach for a pill or powder to get a workout boost. Several types of whole foods are proven ergogenics—substances that are known to enhance energy production or recovery. Best of all, with whole foods you get not only the performance aid but also all the other important nutrients that come with them. Here’s what science shows can help you get an edge, without putting a burden on your wallet.

Next Slide

Man Crush Monday: M&F HERS GUYS Gallery

kmahoney — Mon, 11 Apr 2016 01:26:00 -0400

Who's your Man Crush

It’s no secret that Monday is by far the worst day of the week. It not only marks beginning of your work grind, but it's likely the start of your tough workouts. To help you beat Monday blues, here's a little eye candy to get you through the day. Which of these shredded celebrities would you want for your workout partner?

Next Slide

M&F Contributor Interviews WWE Superstars

icohen — Fri, 08 Apr 2016 17:25:00 -0400

This past weekend's Wrestlemania 32 in Arlington, TX was a huge success that undoubtedly pleased the palate of pro wrestling fans across the world. With so many Superstars battling it out, the action inside the squared-circle was dramatic and intense.

Before all the WWE Superstars put their bodies on the line, M&F contributor, Scott "Future" Felstead caught up with a few -- including John Cena, Bayley, Chris Jericho, William Regal, “The New Day”, Charlotte, “The Nature Boy” Ric Flair, Finn Bálor, and Stephanie McMahon -- to get their take on such topics as training, nutrition, and of course wrestling. Check out what they had to say.

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Health 1

Elite BreastImplants on Twitter

Elite BreastImplants on Twitter

Twitter

Twitter

Twitter

Twitter

Twitter

Kobe Bryant Closes Door on 20-Year NBA Career

Hylete C3 Challenge 1 Recap

Circuit 1: Magnesium

The Warmup

The Workout

Barroso's Results and Analysis

Circuit 2

Lou Ferrigno Calls Jason Momoa's Workout 'Very Impressive'

Arian Foster's Mom Reacts to Message from The Rock

9 Best Bodyweight Moves For Colossal Arms

'STRONG' is the New Fitness Challenge Series That You Need to Watch

5 Fit Foodies to Follow on Instagram

Sponsored Content

The McDermott 'Fight With a TRX' Workout

Sarah Grace Demonstrates Deadlifts

6 Health Truths—That Really Aren’t

5 Reasons to Start Conquering Calisthenics

Give Yourself a Lift

The Best Foods for Flat Abs

Vegetables

Healthy Fats

Lean Proteins

How to Train for Your Obstacle Course Race

Adventure Race Training

Warmup/ Dynamic Stretching

Circuit 1

Circuit 2

Miesha Tate Set to Fight Amanda Nunes at UFC 200

Paige Vanzant Dazzles Judges With Quickstep

Perfect The Turkish Getup

The Workout

Do 4 sets of each

Beginner Basics

Advanced Technique

The Rock and Kevin Hart Rap about Leonardo DiCaprio

Your 5-Point Checklist to Keeping a Strong Back

M&F Contributor Puts Helix Flex-knit Shorts to the Test

What Are They

What Do I Think

Why Do You Need It

Q&A With Von Miller: Staying at the Top of the Game

Jason Momoa Kills it in the Gym for 'Aquaman'

TRX Pushup Challenge

How It Works

Why It Works

The Workout

Natural Energy Boosting Foods

Man Crush Monday: M&F HERS GUYS Gallery

Who's your Man Crush

M&F Contributor Interviews WWE Superstars

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