The Football Body Workout

Use gridiron training to get the build of an NFL athlete

by Joe DeFranco


FREQUENCY: Perform each workout (I, II, III, and IV) once per week. Try to schedule your training so that you perform workouts I and II on back-to-back days, and then rest a day. Perform workouts III and IV on back-to-back days, followed by two days off.

HOW TO DO IT: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.
Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Some exercises call for you to "work up" to a weight that's the most you can use for a given rep range. This is called your "rep max," or RM. A "3RM" would indicate a three-rep max (a weight you can perform only three reps with).
Perform increasingly heavier warm-up sets of no more than six reps to gradually arrive at your RM weight (the warmup sets should not be very stressful). Make sure you perform at least five sets total for the exercise.

Workout:

1 BOX SQUAT

SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED
Set up a barbell on the supports of a squat rack and place a box a few feet behind you. The box should be low enough that your thighs are parallel to the fl oor when you sit on it. Step underneath the bar and grab it with your hands about 8 to 12 inches wider than shoulder width. Nudge the bar off the rack and stand with your feet wider than shoulder width [1]. Bend your hips and knees, lowering your body onto the box [2]. Pause for a moment and then explosively stand back up. That's one rep.

Fashion Tips For Men

Today men are much more careful and concerned about the appearance, of course that makes women happier and therefore more menexcited about fashion.

For those who are beginning to want to be careful and need a little help, it is important to follow some precious advice to never miss a look.

First, find out what your style is vital to know which clothes you like and feel good to wear, it's no use being pretty and not feeling well. That done, look for a place selling such clothes, but it is something more modern and interesting, you may be a surfer, but need not be with those weird shorts and without any style.

Learn how to choose parts for the wildcards his closet, it helps a lot in the combinations of day to day and you need not buy a lot of clothes that will probably be saved.

Try even a little difficult to always have an option for a chic bar or casual encounter. Nothing more, but that is elegant and stripped simultaneously.

Make a modern haircut, but that you like. The unkempt hair style, they are super trendy and fits with any style.

Finally, look for magazines, websites and stores to go to improving this side of fashion and new.

Image Source : fashiongirltoday.blogspot.com

Tattoo Designs For Man

The tattoos that men are generally made on the backs of men, arms and forearms are designs that they think shows that masculinity, as if over the design you have, the more they will be able to speak it hurt and the pain they endured. Namely, that males are as they say. But womendo not always like men with tattoos and so end up leaving very early in a relationship that man can provide. These women would not have to ruin your body through pain and not enjoying the final result showed that the artist, so prefer to stay far away from everything related to tattoos.

Today there are even contests to see which the most beautiful tattoos that appear on the event and the winner takes home prizes that never thought they could have because of a tattoo. There are several types of tattoos in the world today, one more different than the other, that men choose which tattoo place and where in the body place. They think it actually makes them become more beautiful as the tattoo place, what is a lie.

So after that then decided to solve the most reliable place to apply a tattoo, for which the artist is a very important part, you have to trust him to do the armadillo as they are called. Today are made from a bike just to remember the symbol of the motorcycle to large snakes and lizards in the back to show machismo. So they do the tattoo and leave the beach without a shirt so they can show the work they did on the back.

When you gonna get a tattoo you have to choose a design and where you want to tattoo, the best place to get a tattoo is in an inconspicuous place, because many companies do not accept employees who have a tattoo, so it's good you getting a tattoo in a discreet place, so you will not risk losing a job because of your tattoo, something that has some companies that do not like the piercings are.

5 Reasons to Pack Your Lunch

Most schools are trying hard to upgrade their lunch programs and offer the best food they can. But not every school cafeteria provides appealing, healthy lunch choices. Educate yourself when it comes to what your cafeteria has to offer. For example, did you know chicken nuggets have more fat and calories than a plain burger?

Even if your school provides healthy options, it can be too easy to give in to temptation and pick a less healthy choice when you're feeling really hungry. How do you take control? Take a packed lunch to school!

Here are the top 5 reasons to pack your lunch — and snacks — at least twice a week:

1. Control. Do you ever wait in the lunch line only to find when you get to the front that you don't like what they're serving? So you reach for pizza again. A healthy packed lunch lets you avoid the lunch line (and any temptations). Bringing your own lunch also lets you control exactly what goes into the food you eat.

2. Variety. It doesn't hurt to cave in and enjoy the occasional serving of pizza and hot dogs. But if you're eating these foods all the time, your body probably feels ready for a change. A packed lunch a couple of times a week means you can enjoy some favorites that you might not find at every school — like a piping hot thermos of your mom's chicken soup; hummus and pita bread; or some crisp, farm-stand apples.

3. Energy. If you have a big game or activity after school, plan a lunch and snacks that combine lean proteins with carbohydrates to give you lasting energy and keep you going through the late afternoon. Some ideas: your own "trail" mix of dried fruit and nuts or sunflower seeds, whole-grain pretzels and low-fat cheese, or a bagful of baby carrots and yogurt dip.

4. Cold hard cash. Pack healthy snacks so you don't feel tempted to step off campus for a fast-food lunch, or hit the vending machine or corner store for chocolate and a soda! Put the money you save on such snacks aside.

5. That warm and fuzzy feeling. Remember when your mom or dad used to pack your lunch? Pack yourself a retro lunch featuring healthy versions of your old faves — such as PB&J on whole-wheat bread.

Whether you pack or eat in the cafeteria, what’s important is that you make healthy choices. If you're concerned that your cafeteria doesn't offer enough healthy choices, get involved in trying to make changes. Ask a teacher or someone in food service for advice on how to get started.

Want to know more on this topic? Check out the articles listed below.

Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2008

 

resource": http://teenshealth.org/

How to Grow Muscle All Night

Eat this before bed for gains while you sleep

by CJ Murphy

 

Your body is primed to build muscle two times a day—right after your workout and during deep sleep. With the right meal or supplement before bed, you can get stronger while you doze.

THE SCIENCE: Your body releases its biggest surge of growth hormone during REM sleep. If you have ample amounts of protein in your system, you'll take full advantage of the spike and make greater muscle gains. Also, your muscles will soak up protein through the night, so you won't go into "hunger" mode (where your body can break down muscle) as quickly.

WHAT TO EAT: A slow-digesting form of protein, such as chicken or turkey, is ideal. Or try low-fat cottage cheese with pineapple chunks and an ounce of almonds for healthy fats to help slow digestion further.

WHAT TO DRINK: A shake made with casein, a slow-release protein. Good options include BSN Syntha-6 or Labrada Pro V60 Plus. (Because it digests quickly, whey protein powder is not the best choice here.) For even greater gains, consider mixing in five grams each of creatine, BCAAs, and glutamine. You can add them to your shake separately or get them all in one product, such as VPX No Synthesize.

 

Source: http://www.mensfitness.com