workout

What do I eat before and after a workout? It is a question that every fitness lover has in mind when they are just starting out in their fitness journey. Before one hits the gym for a workout, their body requires an anabolic state. Anabolic state allows the body to keep the muscles already...

Creatine supplements are like the Kardashians. They aren’t going away any time soon. But unlike the Kardashians, creatine works. As one of the most clinically studied supplements on the market, its effectiveness is unmatched. With more discoveries about this wonder supplement surfacing, it’s...

Old School Belief For a long time there was this idea that 30 grams was the perfect amount to consume after a workout because anything over that was wasted. But a few years ago some nerd in a lab coat told us 25 was the maximum effective amount (I can say this because I am a nerd with a lab...

When it comes to supplements, timing is everything. You can research supplements until you’re blue in the face, but if you don’t now how and when to take them, you’re just flushing money down the drain. Proper supplement timing is an essential factor in maximizing your muscle and performance...

How to Start Working Out When You Don’t Know What You’re Doing written by JAMES CLEAR PROCRASTINATION STRENGTH TRAINING What do you do when you're trying to start a new workout routine? Maybe you've been training your entire life and just want a new exercise to keep things fresh. Or maybe you're...

6 Truths About Exercise That Nobody Wants to Believe written by JAMES CLEAR STRENGTH TRAINING Success in the gym, as with most things in life, comes down to mastering the basics. With that in mind, here are 6 exercise tips, weightlifting basics, the best exercises to start with, and training...

If Nothing Changes, Nothing Is Going to Change written by JAMES CLEAR DELIBERATE PRACTICE SELF-IMPROVEMENT STRENGTH TRAINING If you have ever taken a few weeks off from exercise and then completed a strenuous workout, you may know what I'm about to say. That first workout back from a long break...

Morning workouts present a common conundrum: should you eat a pre-workout meal? If you aren’t a breakfast person and prefer a fasted workout, then maybe you can just chug some water, skip the food, and go right into your warm-up. But if you find yourself crashing mid-workout on an empty...

No chest workout has a longer track record of building huge stronger pecs than one involving heavy barbell flat-bench and incline presses. That’s why Air Force Security Forces member Logan Carpenter calls his routine the “Chest Destruction.” workout Don’t take that name too literally. What he...

Full-body workouts don’t have to all be light weight, calisthenics-style routines intended for general populations at trendy boutique gyms. You can actually do an advanced-level, fast-tempo workout that hits all major muscle groups and build real muscle and strength, while also getting some in...

Thirty minutes may not seem like much time for a lower-body HIIT workout, but if you’re working out with celebrity trainer Erik Bartell, it can be very productive. The military veteran has been making people work hard and see results with his clients as well as followers of the M&F Instagram...

Josh Webb has been a personal trainer since the age of 18 and by using the discipline that he first learned on the football field in his youth, he’s been able to fuel a full-time career in fitness. Now 30, and boasting more than 90,000 followers on Instagram, the Monroe, LA, native is passionate...

With strong legs, a solid core, and high aerobic capacity, you can do damn near anything (at least from a physical performance perspective). This legs, core, and cardio workout was created to help soldiers survive the new Army Combat Fitness Test (ACFT), but it can also be used by civilians to...

How many times have you walked past your gym’s pool and almost worked up the nerve to step outside of your typical cardio routine? To give up the comforts of the horrible gym soundtrack or being able to shuffle through your own playlist and text messages while breaking a sweat for the seclusion...

There is a reason Erik Bartell is a trainer who is in such high demand. He knows how to push his clients to achieve their best. The military veteran and fitness expert commits two mornings a week to share his expertise and effort on the Muscle & Fitness Instagram page. But he’s not one of those...

It might seem as though it’s not possible to get a solid workout with just a band, but building a stronger physique doesn’t always require heavy dumbbells or a gym membership. Your band workout will be as intense as you want it to be. This is where incorporating body-weight moves...

When was the last time you counted to a thousand? This is the rhetorical question asked by former U.S. Marine Aaron Marks in introducing his latest workout — a full-body circuit consisting of 1,000 total reps. This routine is for anyone who lacks gym equipment but desires better conditioning...

Here is a little something you can do to shock your arms into new development. Think of your arm training as a circuit, you pick about 3-4 different exercises and hit them in a row with no rest between movements. It'll get your heart rate up good, and it'll help keep motivation levels high...

Is it important to switch up your workout routine from time to time? The simplest answer is yes! If you’re looking to create change in how you feel, look, and perform, then forcing your body to adapt to varying stimuli is a must. Quick example: If I were to do five basic curls with a 10-pound...

Going to a gym is awesome. No one is going to dispute that. Having a home gym with a decent amount of equipment is great too, but let’s be clear. It’s not necessary to have a great workout. As a matter of fact, all you need for this 30-minute floor workout is a pair of dumbbells and a floor...