Tuan Tran: How To Get Big Arms

His arms are stunningly massive and measure 18 inches when flexed. Tuan Tran, natural bodybuilder and raw powerlifter, demonstrates in two videos how to train for huge arms. In the first video he explains several essential, very useful, and even surprising tips for better arm development.



In the second video Tuan performs barbell curls for bigger arms: 10 sets, various weights, and various numbers of repetitions.

Keeping the Beat 5k

Today I had the pleasure of volunteering at the Keeping The Beat 5k, a fundraiser for Children's Hospital Boston Pacemaker/ICD (implantable cardioverter defibrillator) Camp! I was able to wear my crown and sash as Miss Collegiate Area and it was so much fun. A Toddler Dash, 1k fun run, and 5k race were held at the beautiful Nantasket Beach in Hull, MA. This fundraiser was for children with heart problems who require pacemakers/ICDs for them to attend an annual summer camp, which gives them the opportunity to participate in outdoor activities, just like children who don't have to live with a pacemaker. This camp provides a safe and healthy environment for these children and allows them to meet friends, have fun, and forget about their illness for a while. It was SUCH a great event to be a part of! While at this event, I noticed so many children and parents, partnering up to run the race as a team. This inspired me to blog, because I believe parents are a CRUCIAL part of their child's health! Not only do parents typically grocery shop for their children, but they set the main example for what a healthy lifestyle should look like and are in charge of motivating their children to be active. This completely ties into my platform for Miss Collegiate Area, which is Fit for Success incase you haven't been reading :) Even if you don't have kids, our society is in dire need of health role models for all ages. We must motivate our friends, peers, and future generations to adapt to nutritious lifestyles- not only to feel better as a person, but to lead to longer, more successful lives. After speaking with a woman who was running the race with her daughter, I was so inspired to blog about it and hopefully inspire someone else out there to find a running buddy and become healthy as a TEAM! Having a workout buddy will help you to push yourself, will give you a reason not to skip a workout, and will make it more fun for you! Whether you have kids or not, a workout buddy is essential for success! Here are some ideas! - go for a run, and take turns picking a new location each time! - instead of going out to eat, go for a walk to your favorite coffee shop! - pick up a soccer ball and go kick it around! - jump in the pool/ocean/lake and do a lap-relay-race - dust off your rollerblades - SIGN UP FOR A RACE! this has been the best motivation for me, it is a fun way to workout, give back to the community, and have a blast! Try an obstacle course! - play a good ole game of HORSE - take turns coming up with an ab routine! Each person needs to come up with 5 different sets, alternate each set until you have completed all ten! - pack up your bikes and find a new trail! Whatever you choose to do, find a teammate, get your children involved, and most importantly- HAVE FUN! Morgan

Shakira Workouts and Diet Secrets

Shakira Workouts and Diet Secrets

What you need to know:-

Shakira's workouts routines

Shakira's fitness secrets

Shakira's diet and exercises

Shakira must maintain a high level of fitness to pull off the long and slim look that she sports.Shakira doesn't let the cat out of the bag as far as any official "Shakira workout," but we can glean some of her strategies to getting such a great and truly feminine physique.Hugely successfully Colombian pop singer and dancer, Shakira (b. February 2, 1977) has won two Grammy Awards, seven Latin Grammy Awards, twelve Billboard Latin Music

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Ron "Stix" Ballatore Tribute Workout

Everyone who met Coach Ballatore will not soon forget him. Read more on his bio and his passing Here.

"Stix" knew how to get guys to go fast. Here is a set that he loved to do at the end of practice. We did it frequently when I had the honor of having him on deck while I was in Gainesville. It is a good, challenging, team-building set to finish a workout.

Divide your group up into teams

The New AllAmericanGuys: Version 9

New look, new approach, new items - and many new amazing fitness models: This is version 9 of AllAmericanGuys.com which has now been launched. The site proudly declares: "With the launch of version 9 we�re going to continue our tradition of bringing you the best fitness men on the planet, while trying out a new approach to our content delivery and providing you with more of what you want to see. We�ve taken into account many suggestions and feedback from our recent survey and we�re hoping you will enjoy the new version of AAG. We are going to focus on delivering more varied content and more frequent updates. One noticeable change you�ll see is the members� section home page, where site updates will be delivered in a �blog format�, with more in-depth descriptions of updates, including photo features. In addition to the new look and feel, we�re also presenting a new approach to the delivery of our content. Our content is more organized, searchable and presented in a more vibrant way."

New AAG models: Jim Weir & Drake

There are many new items in version 9 of AllAmericanGuys: "First, we�re re-introducing the Photographer�s Showcase, a robust section which is going to allow many varied and talented artists to contribute content exclusively for AAG members. Second, a new section called Next AAG Star is being introduced that will allow you, the members, exclusive access to rate and decide who should appear next on All American Guys. Additionally, American Muscle is a section devoted to the followers of the bigger muscle guys of AAG. Heatseekers is getting it�s very own button, which means there will be more attention paid to this very popular showcase. All American Guys is now releasing all of it�s newer videos in three formats. We�ll continue to output HD and standard version Quicktime videos (that can be downloaded), Windows Media videos (also downloadable), and now streaming video which can be viewed on iPhones and similar hand held devices, including Ipads. We�re giving our members more options to view their favorite models� videos and multimedia."

New AAG models: Aaron Green & Jeremy Y.

You find version 9 of AllAmericanGuys here

Keep Your Diet on Track: "My Fitness Pal"

In today's society, I find it very hard to stay on track with a healthy lifestyle: Vending machines filled with candy and pop around every corner, coffee shops advertising greasy (and tempting) donuts and breakfast sandwiches, convenient pizza deliveries, chips and ice cream temptations at the grocery store, and desirable restaurants loaded with unhealthy (yet delicious) foods. America makes it pretty tough to comply with a healthy lifestyle, but if you can overcome this challenge, you will feel better than ever.

Luckily, I really enjoy cooking, but I have always wondered about the content of what I truly eat in a day. A few months ago, I was talking to a trainer who asked me how many calories/ grams of protein/ etc. I consume in a day. I had no idea! While I knew I was trying to eat healthy, I had no clue which area I needed to improve on. Cutting sugar? Increasing fiber? More protein? I was totally unaware of what I was putting in my body.... Until now!!

When I got the iPhone, I found an app called "My Fitness Pal" which gives you the tools to count all of the calories and nutrients you consume in a day. This was a great way for me to log everything I ate in order better determine what I needed to adjust in my diet! My Fitness Pal has just about EVERY food and ingredient you can imagine- from the grocery store, from restaurants, they have the nutrition information. It is SO easy to look up and log, and really helped me to understand what I was putting in my body. Best of all, it saves the "most popular" foods you eat, making your logging a quick and easy process. You can even change the "serving size" to the exact amount you consumed.

This is an example of the "diary" screen. It keeps track of everything you consumed for each meal!

another example! it saves my most popular food selections, and like i said, it contains EVERY food you can imagine!

my typical lunch selections...

I never realized how much sugar I ate, and found that I needed to greatly increase my protein intake if I wanted to "tone-up". The trainer I spoke with instructed me to try to eat 1 gram of protein for every pound of your body weight, and My Fitness Pal gave me a way to keep track of this.

My Fitness Pal calculates every calorie, gram of fat, etc. that you consume throughout the day! As you can see, I had too much sugar this day (however, I ALWAYS go over on sugar!) I ignore the fiber and protein limits because I am striving to eat 120 grams of protein per day!

One thing I should add is that you don't need to log your meals EVERY day! You don't want to be obsessed about it, but it is a good way to see if you're staying on track with your eating plan and goals.

Try and out and see what you think! Hope this helps to fuel your nutrition goals even further :)

Morgan

Greg Plitt: Chaos Chest Domination Workout

"Once in the burn state, the longer you stay there, the hotter it gets and the harder your body dries." Greg Plitt turns up the intensity to a whole new level with a chest workout that you have never seen the likes of before. The combination of exercises, muscle confusion, reverse ordering and lifting techniques in this chest workout is so wild, so extreme, that it could only be called Chaos. Greg: "This workout is not for the weak minded, only the strong." If you can handle the Chaos, Greg promises two things: 1) you will hate on it but 2) you will love the results. The thrilling preview video:



The full 40 minute Chest Workout awaits you at http://www.GregPlitt.com.
The GregPlitt.com Members Section contains 178 videos, including 52 instructional workout videos. $9.95 a month for full access.

Greg Plitt at Facebook: http://www.facebook.com/gregplittpage
Members Testimonial Video: http://www.youtube.com/watch?v=XjElmJxY3qE
Greg�s Twitter: https://twitter.com/#!/gregplitt

Kristen Stewart Workouts and Diet Secrets

Kristen Stewart Workouts and Diet Secrets

What you need to know
Kristen Stewart workouts routines
Kristen Stewart fitness secrets
Kristen Stewart diet

Kristen Stewart workouts and diet tells that she doesn�t exercise or watch her diet.With a naturally lean frame and youth working in her favor, Kristen doesn't strike me as the dieting type. She ate badly, smoked tons of cigarettes, stayed up late. She embraced the habitual nature of the character. Now that she's back to being Bella, the actress is trying to make things a little healthier, starting with a lighter diet: "Well, it�s kind of embarrassing but I�m playing a vampire soon. I eat disgustingly normally. And so, right now, I�m trying to not put so much butter in my food and stuff like that.

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A Typical Day of Morgan's Eating!

I think it is important for the world to realize that you can still eat great food as part of maintaining a healthy lifestyle. You could have a fabulous workout routine, but without a healthy diet to follow it, you won't see the results you desire. I also think it's important to point out that you MUST eat in order to be healthy! It is not okay to skip meals or starve yourself AT ALL!!! With that said, my goal of this blog is to show everyone a day of typical eating in my world. I am by no means a professional, a nutritionist, or a personal trainer, but I constantly strive to improve my healthy habits! Naturally, I have my cheat days, and I know I don't eat a picture-perfect diet. I'm  a firm believer that there is always room for improvement, and I live by that. With this blog post, I am hoping to give you a few new ideas on meals and snacks since I am always looking for new ideas myself! And lastly, this blog exemplifies the fact that it IS possible to eat well while on-the-go! I am a busy student with three hour classes and 12 hour clinicals- packing snacks and lunches are my best friends, and this shows that you can do so healthfully! So, here we go!

Check out what I ate today, April 24th :)

7:00am. Favorite part of the day: coffee! With an added teaspoon of sugar and a dash of milk!

8:15am. BREAKFAST! I eat 6 Tablespoons of egg whites with spinach, 2 slices of turkey breast, and a spoonful of pineapple salsa!

9:45am. My traditional morning snack: a banana!

12:00pm. Lunch time! Today, I had a PB Sandwich, made with a 100cal Sandwich Thin and 1 Tablespoon of reduced fat peanut butter. Delicious :)

Grapes and Red pepper slices to accompany my sandwich!

don't forget to drink lots of water throughout the day!

1:30pm. A scrumptious apple while studying!

2:30pm. Needed a little pre-workout treat! 3/4c. Special K Fruit and Yogurt! My dessert of the day!!

4:30pm. After an awesome workout, I enjoyed a Chobani and some Edamame!

6:30pm. Dinner time! Thin-sliced Chicken Breast & Veggies!

the secret ingredient! add 1-2 Tablespoons for awesome flavor.

The Final Result: Chicken, Veggies, and 1/3c. Low Fat Cottage Cheese!

8:30pm. Needed a little before-bed treat! 100 calorie mini-bag kettle corn, yes please!

 The final verdict: What a delicious day of eating! I honestly didn't feel hungry (until it was meal-time) and my stomach felt satisfied and happy! My body feels refreshed after filling it with fresh food all day, and my workout consisted of stretching, cardio (practicing my dance routine) and lifting legs.

The numbers:

Calories: ~1500

Fat: 19 grams

Saturated Fat: 6 grams

Carbohydrates: 239 grams

Dietary Fiber: 34 grams

Sugars: 128 grams

Protein: 87 grams

While this is a typical day of eating for me, I realize I still need to work on cutting back on sugar and increasing my protein. These have been my biggest challenges! But, like I said, there is always room for improvement!

That is all for today! Time for bed :)
Morgan

Kirill Chayka: Triple Threat

He flexes his pumped bicep, and smiles proudly, because it is strikingly big. Kirill Chayka knows how to build massive and sculpted arms. In this video the 20-year-old bodybuilder demonstrates "Triple Threat", a special comprehensive routine, in which each exercise is done by three sets, and 10 to 15 repetitions. Kirill explains: "This workout targets your biceps, triceps, and deltoids. Triple Threat works the whole arm in high reps in order to shred the total arm getting you one step closer to your goals."

The exercises of Triple Threat are:
1) Standing Curls
2) Close Grip Bench
3) Alternating Inclined Curls
4) Triceps Pulldowns-Rope Attachment
5) Reverse Grip Tricep Pulldown
6) Concentration Curls
7) Lateral Dumbbell Raise
8) Front Dumbbell Raise
9) Bent Over Dumbbell Rear Delt Raise

Pavel Samek: New Shootings

Every shot of him reflects his hard workout. Pavel Samek has built a highly imposing physique: serious muscle mass, striking definition, perfect symmetry. The competitive bodybuilder's training and contest preparation are documented in many new high quality galleries and videos here on CzechYoungMuscle.