Throughout all the years of our military service, many of us spent a good amount of time exercising- getting into and staying in top physical condition, which enabled us to better perform our jobs. From all those long miles we ran in formation to all the push-ups we counted during our assessment tests — our bodies were highly activated.
Then, something incredible happened. We received our DD-214s and got the hell out of dodge. Now, the fact that the CDC recommends that adults undertake moderately intense aerobic activity at least twice a week takes a backseat to the fact that we don’t have to do it anymore.
Unfortunately, due to a sudden change of priorities, many of our workout routines quickly dwindle away — and the change is felt immediately. After just seven days of inactivity, our bodies start to feel less fit, our muscles don’t feel as large, and it’s estimated we’ve lost approximately 5 percent of our VO2 max.
VO2 max measures the maximum amount of oxygen you utilize during an intense workout. This measurement is considered one of the best indicators of an athlete’s cardiovascular strength and endurance. A decrease here means less oxygen is available for generating energy.
Within the next few weeks, your VO2 max will have dropped more than 10 percent and you’ll begin to notice a loss in physical strength. Your myocytes (muscle cells) will start to shrink and your count of lipocytes (fat cells) will increase.
That’s not a good thing.
After two-months of no aerobic activity, your VO2 max has dwindled a full 15 percent and, of course, you’re still losing myocytes and gaining lipocytes — which causes you to bloat.
Maintaining this low level of activity puts you at a greater risk of high blood pressure, obesity, and various cardiovascular diseases. It’s also a contributing factor to why veterans end up suffering from certain types of depression.
So, to all of our brothers and sisters in the veteran community: Try and stay active — not only will it keep you looking good, it’ll help you transition back into civilian life.
You might recognize Kelsey De Santis as the Marine Corps martial arts chick who invited Justin Timberlake to her Marine Corps Birthday Ball, but did you know she also owns a gym in Florida?
Military Muscle Gym is located in Davie, near Miami, and boasts workouts that look a lot like a combination of Cross Fit and the Marine Corps Martial Arts Program with a little bit of boot camp sprinkled in.
And it’s too badass for you.
Why? I’m glad you asked:
1: It’s the Marine Corps and if you’re not a Marine, you’re probably going to break yourself. De Santis started the gym with three other Marines, two of whom are former infantrymen and one a former artilleryman. Their PT game is stronger than yours. Of course, you could try to prove me wrong here, in which case…
2: You might cry when the Marines wandering around the gym walk up behind you and “motivate” you to work harder. In fact, if you’re not crying by the end of your workout, you’re going to cry the next day when you wake up sore as hell.
3. You don’t want to get beat by a girl, and Kelsey is as hardcore as they come. Check out the video below, or the Facebook page for more info and pictures on what exactly is happening at Military Muscle Gym, and you’ll see just how awesome she is. Of course, if you do end up going, it doesn’t break you, you don’t cry, and you don’t mind being out performed by a girl, the teamwork might be a challenge.
Think you have what it takes to take on Military Muscle? Go try it out, and let us know what you think.
Your living room makes a convenient gym. There are no membership fees. There’s not a talkative sweaty dude or ripped body-shaming wannabe trainer. There’s just you, maybe the kids, maybe some clutter, and just enough floor space. But is a workout at home one that can get you in ripped-and-ready-for-the-world-without-a-shirt shape? Without question.
Home workouts become real sweat sessions when you turn off the television, crank some motivational tunes, and give it your all. Here are 5 hardcore workouts that require the willpower and fortitude — but no equipment and minimal space.
Workout #1: Simply Squats and Pushups
This workout has two moves, and seems too simple to be sweat-inducing. To that we say, go ahead, give it a whirl.
Here it is: Do 21 squats, then immediately do 21 pushups. Rest and repeat with 15 reps each, then 9 reps each. You get two minutes of rest in between sets. That’s it.
There’s one caveat for this workout: Your pushup and squat form need to be perfect throughout. That means on the squat you stand with feet shoulder-width apart, bend knees and sink down and back like you are about to sit in a chair, aiming to get quads parallel to the floor. In the pushup, you keep a perfect plank in-between the pushups and bring your chest smoothly to the floor and back up without breaking the plank. Sound easy? Sure. Good luck.
Workout #2: 4 Moves, All Out
This workout hits it all in an easy-to-remember 4-move sequence where you give each move your all, rest one minute, move on to the next, and then, you’re finished. Make that a laying-on-the-floor-in-fetal-position type of done.
Push-Ups: Maintaining form, do as many as you can, as fast as you can, for 20 seconds. Rest for 10 seconds. Go again for 20 seconds. Complete 8 sets of 20 seconds hard/10 seconds rest.
Twist Jumps: Stand with your feet slightly wider than shoulder-width apart and drop into a squat, twisting your torso and arms far to the right as you do. Release arms and torso back to the left as you jump in the air and do a half-rotation to the left. Drop, twist right, jump left again. Do 20 seconds of twist jumping right to left. Rest for 10. Do the next 20 seconds of twist jumps in the opposite direction. Switch sides two more times for 8 sets total.
Reverse Pulses: Start sitting on the floor, legs in front of you, knees bent, feet tucked under a heavy chair for support. Pull your gut toward your belly button and lean back about 45 degrees. Stretching your arms in front of you, begin to pulse up and down as fast as you can, aiming to lean a little further back with each pulse while keeping your abs contracted. Go for 20 seconds. Rest for 10. Do 8 sets.
Mountain Climbers: Get down on the floor in an extended push-ups position, engaging your core and holding your upper body still while you raise one knee to your chest. Then jump it back in place while raising the other. Alternate legs and “jog” your knees to your chest as fast as possible for 20 seconds. Rest for 10 seconds. Do 8 sets.
Workout #3: Climbing Burpees
Here’s another simple two-move workout that will absolutely crush you. The idea here is to do as many of this combination as you can in five minutes, rest one minute, and repeat.
Here it is: Start in a pushups position. Jump your feet towards your hands, then jump your whole body vertically in the air and back into a crouch. Jump feet back into an extended pushups position.
From this position, hike one knee high toward your chest, keeping your hands planted on the floor. Jump it back to the start position, hiking your other knee up at the same time.
Continue this alternating pattern of moves for five minutes. Rest one. And repeat. Try to do this three times. Then four. When you can do this five times, well, let’s just say you’re in pretty damn good shape.
Workout #4 The Full Living Room Routine
This 11-part routine is for those days when you’ve got some time to spare and want to mix it up. This is all based on time, so maybe have a smart speaker handy. By the time you’re nearing the end, you might not be able to catch your breath enough to tell Alexa set the timer. That’s a sign it’s working.
Lunges: Warm your body up with lunges — front knee over toe, back leg slightly bent without letting your knee touch the floor, then push back up to standing and repeat with opposite leg. Two minutes total.
Squats: Stand, bend knees, drop seat, resume standing. Repeat. Two minutes.
Jumping Jacks: Get that heart rate up. Two minutes.
Triceps Dips: Find a chair or couch and sit, placing your hands on the edge of the seat. Slide your butt forward until it is off the seat, your weight supported by your arms. Bend and straighten elbows. Three sets of 10 dips.
Wall Sit: Place your back flat against a wall, feet about two feet in front of you. Bend your knees until your quads are parallel to the floor. Stay there for 90 seconds.
Side Plank: Lie on your side, propped up on one elbow and push through your feet to raise your hips off the floor, creating a straight line from your shoulder to your feet. Hold 60 seconds. Switch sides.
Mountain Climbers: Get down in the extended push-ups position, bend one knee to your chest, then straighten it back as you hike the other one up. Continue “jogging” in this fashion for one minute. Rest a minute; do one minute more.
Sit-Ups: Quick on the up, then slowly roll back down. Give us what you’ve got for two minutes.
Calf Raises: Sit in the chair, feet flat on the floor. Lean forward and press down on your quads with your hands. As you do this, rise up onto the balls of your feet. Lower back down. One minute.
Side Push-Ups: Straighten one arm out to the side so that your hand just touches the wall. Keeping your body in a straight line, bend your elbow and lean into the wall. Push away and back to standing. Do one minute on this side, then find the wall on the opposite side of the room and repeat on the other.
Modified Burpees: Start in an extended push-ups position, do a super-fast push-up, then jump your feet towards your hands and stand up tall, feet shoulder-width apart. From here, let your arms drift in front of you while you slowly bend into an easy squat. Hold five counts. Lean forward, drop your hands to the floor, and jump your legs back into a push-ups-ready position. Go again. Two minutes.
Workout #5: The Murph
This classic Crossfit workout pushes the boundaries of living room workout (not to mention fitness sanity). It’s more of a challenge than a workout. It forces you to run outside. It requires a pull-up bar. But if you’re looking to take your workouts to the next level — to get serious about your fitness in a way you haven’t done since high school football — this is your way in.
We suggest trying this out at home and timing yourself for the first few times (spaced out by a month or three; yeah, you’ll need that much recovery) and then working your way up to a public display of the challenge, heading to a CrossFit gym on Memorial Day weekend for The Murph Challenge, where a bunch of loons go head-to-head with this challenge in honor of LT. Michael P. Murphy, the workout’s worthy namesake.
Run 1 mile
Do 100 Pull-Ups
Do 200 Push-Ups
Do 300 Air Squats
Run 1 mile
Note: You don’t have to do this in order. In fact, we suggest that, especially for beginners, you divide it into blocks of, say: 5 pullups, 10 push-ups, and 15 air squats. Be sure to keep a tally on a chalkboard or paper. You will lose track.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
In 1939, German scientist Adolf Butenandt was awarded the Nobel Prize in Chemistry for his work in documenting how hormones transfer signals between the body’s cells and organs to regulate bodily functions. His discoveries were revolutionary, paving the way for many of today’s medical necessities, including birth control and steroids.
These same scientific revelations lead, eventually, to the creation of anabolic steroids. Today, the business of manufacturing and selling synthetic testosterone is massive — and highly illegal.
Although the military is considered a team environment, if you’re looking for a promotion, it’s ultimately up to you to work extremely hard to stand out among your peers. Some troops who want to gain a physical edge on their fellow brothers-in-arms, however, turn to various types of anabolic steroids to, hopefully, more quickly achieve their goals. Not only is this illegal, it’s also potentially dangerous.
Unfortunately, finding a vial testosterone, especially on a military installation, is pretty easy and young troops don’t mind trying out the fabricated hormone in hopes it’ll make them jacked. The majority of service members who take the mass-building substance, however, usually don’t understand what it does to the body.
Note: This is a basic overview of how anabolic steroids affect the human body. As always, do your own research.
When a soldier trains, their natural testosterone levels drop dramatically as the body releases other hormones, called glucocorticoids, which helps reduce inflammation. However, glucocorticoids have a secondary effect of sending your body into a catabolic state.
Being in a catabolic state means your muscle tissue is breaking down. During that state, steroids affect hormonal imbalance in two different ways. First, they replenish testosterone levels, which hastens muscle repair. Secondly, they’re known to block the glucocorticoids from breaking down muscle fibers.
When we tear a muscle during a workout, it’s the protein you’ve consumed during the day that makes its way to the damaged fiber and restores it, making it bigger and better each time. When someone takes a testosterone supplement, it quickly moves into your cells, activating protein synthesis and enhancing the rebuilding process.
According to Dr. Mehmet Oz, the average man produces between four and seven milligrams of testosterone per day. Compare that to a bottle testosterone enanthate, which can contain up to 300 milligrams per cc. This amount is injected by the average steroid user two to three times per week.
There are more than a few unpleasant side effects to taking anabolic, like acne, gynecomastia, fluid retention, and testicular atrophy. Long-term effects can include high blood pressure, increased cholesterol levels, and liver and heart damage.
Note: WATM doesn’t condone the use of steroids, but if you’re going to do them, you should carefully review the potential risks involved.
Serving in the military requires us to be in top physical shape so we spend long hours carrying heavy equipment and kicking down the bad guy’s door. Being physically fit ensures that we can take the fight to the enemy and outlast them in any combat situation. It’s one of our strongest battlefield advantages.
Unfortunately, when we transition out the service, many of us trade out those brutal workouts in favor of spending more time relaxing on the couch. Those six-pack abs we used to sport at the beach have now gone AWOL. In fact,
“Veterans have a 70-percent higher chance of developing obesity than the general public,” Army veteran and fitness expert Jennifer Campbell says.
One reason for this statistic is the dramatic change in a veteran’s daily routine once they’re out of service. Where once a troop was expected to gear up and get out there for PT every morning, there’s no such demand on a veteran. This huge shift away from daily activity makes an equally huge impact on a veteran’s body. And, after reaching a certain point of inactivity, a lot of veterans just give up on their physique. Unfortunately, we’re not taught how to properly step back into the routine and achieve that lean look you had while serving.
Let’s fix that. Here are a few simple few steps that will ease you back into maintaining a healthy lifestyle.
Ease back in it
We’ve seen it time-and-time again: Amateur gymgoers start hitting the weights hard right out of the gate and, by the next day, they’re so freaking sore they stop altogether. Mentally, we want to hit the ground running and make a big impact, but slow and steady wins this race.
Start out with something relatively low-impact and gradually work your way up. It’s just that simple.
We’re not superhuman, even if we tell ourselves otherwise. Setting achievable goals, like losing a few pounds over a couple of weeks, is a surefire way to boost your morale. Continually update your goals based on the ones you’ve already smashed.
Track your calories today and cut a few hundred of them tomorrow
We love to eat good food. Let’s face it, who doesn’t enjoy chowing down on a delicious piece of cake or a juicy cheeseburger? Unfortunately, those foods are super high in calories. So, we challenge you to record all the calories you’ve eaten today, and, by this time tomorrow, cut the number down by a few hundred.
At the end of the day, losing weight and getting in shape is about achieving a calorie deficit. You must expend more calories than you take in.
Senior Master Sgt. Lawrence Greebon, Airey Non-Commissioned Officer Academy Director of Education, performs a crunch in the correct form according to the new Physical Training standards while participating in a new-standards PT test
(Photo by Airman 1st Class Veronica McMahon)
Conduct a PFT
While serving, your fitness was tested by measuring how fast you ran and how many sit-ups and push-ups you could perform in two-minutes (pull-ups if you were in the Marine Corps). Now that you’re out, consider re-testing yourself to better understand where your strength and endurance is at now.
You might not score as high as you once did, but it’ll give you a solid goal to work toward.
Once you’re back on track, things get easier.
The hardest part of any fitness program is getting started. As we stated earlier, many people start out strong and quit after a few workout sessions. No one said working out was easy — because it’s not — but there is a light at the end of the long dark tunnel.
After you get into the groove of hitting the weights and slimming down, you’ll start to notice results. Then, hopefully, what you see in the mirror will inspire you to move forward and continue achieving your fitness goals.
Could IF be the eating strategy you need ot end contant dieting?
Intermittent fasting, as a specific protocol, is pretty new on the dieting scene, but there’s a good chance you’ve heard of at least someone that’s used it successfully.
Even though there are probably more than a hundred different ways to diet, maybe even a thousand, intermittent fasting is a bit different since it includes long periods of fasting or going without food.
While this makes fasting unique, it also means it’s not the right idea for everyone.
If you’re interested in trying this diet, I’ll go over a few pros and cons that you should consider before jumping in.
Everyone wants more self control around fresh made baked goodness.
U.S. Marine Corps photo by Lance Cpl. Webster Rison
Pro: Fasting can help you deal with hunger
I know it’s ironic, but fasting consistently can help you better deal with hunger.
How often do you feel that you’re close to the brink of death when you haven’t eaten in a few hours? If you’re like most people that eat three meals a day plus snacks in between, missing one of those opportunities can lead to a feeling that end times are near.
When you fast regularly, you’re teaching your mind and body to handle an extended time without food.
While it might suck for the first few days, fasting can change how your hunger hormones function and teach you that it’s okay if you happen to miss a meal or two.
Eating food ensures that the energy you have for muscle contraction is plentiful. When you fast for hours on end, your body turns towards stored fat and sugar in your liver to help you survive. But that’s not the best option if you need to train hard or perform for a long time.
Sure, fasting might not affect everyone the same, but if you usually eat around training, you’ll almost certainly see a dip in performance at first.
When you squeeze the trigger you better be sure you’re gonna hit what you’re aiming at. IF can help build your mental toughness, so you don’t miss even in the fog of war (simulated or real).
U.S. Army photo by Sgt. Anthony Bryant
Pro: Fasting can teach you to perform on low fuel
In the same light, using fasting strategically can help you develop the mental fortitude necessary to really push yourself when you’re fatigued and don’t have food available.
Just as you use weights, sprints, and long ruck marches get mentally and physically hard, jumping into challenging workouts when fasted can help you develop the mental toughness to push through when the going gets tough.
No food is a stressor. If you already have a lot of other sources of stress, like you would at a selective school like OCS, maybe don’t add another.
U.S. Marine Corps photo by Lance Cpl. George Nudo
Con: Fasting can make your recovery and improvement challenging
Again, food not only provides energy for performance but also the fuel your body needs to repair and grow. If you’re training hard and fasting every day, you could be missing out on recovery and growth.
You’ve probably heard of “bulking phases” where you’re not only training hard but also eating more than usual. When people bulk, they’re eating more food because those calories help support the growth and repair of muscles.
When you fast, eating enough calories becomes a bit difficult because you’re spending so much time not eating.
On this diet, you’re not only burning through calories for a large portion of the day, but you’re making it more challenging to make up for those calories you’re burning, like amino acids in the protein you eat.
Since you have less time to eat, you’ll be fuller from each meal. As a result, it might be challenging to eat the same amount of calories as you would with a full day of eating opportunities.
Most importantly, if you train hard, need to recover and want to develop muscle, strength, and power, you’re better off trying a different diet.
Send it back… or don’t. Just make a choice and stick to it.
U.S. Marine Corps photo by Lance Cpl. Webster Rison
Don’t diet at all. Dieting is temporary.
You want a solution that will last you a lifetime. Try using strategies like Green-light and Red-light rules that I lay out in The Ultimate Composure Nutrition Guide, it’s 100% free in my free resources vault.
Maybe you prefer to fast as a part of your lifestyle. I often don’t eat until noon, that’s technically fasting. General McChrystal is a practitioner of the one meal a day protocol. Just ensure it’s something you can do consistently.
If it’s painful you won’t want to do it indefinitely and that’s the crux here. If you are struggling and need to talk to someone about losing fat, or your mind, contact me. I’ll give you 30 minutes of my time with no expectation of anything in return. I’ve seen enough people cause some serious damage to their bodies and minds with dieting. Don’t join that club, it’s avoidable.
The gym is full of people of every age, race, and religion, all of whom have their own reasons for being there. It’s a place where people can build themselves up, both mentally and physically, in a positive environment. Unfortunately, there’s a select few who show up with other things on their minds.
These “gym skunks” usually show up to hit the weights, but then quickly decide to do and say stupid sh*t, leaving people asking themselves, “why even show up?”
Avoid these 6 things to save yourself from being one of those skunks.
Circuit training outside of circuit training sessions
Circuit training is a workout method in which you conduct a series of exercises, back-to-back, in a specific and dedicated area. One biggest pains in the ass is when you’re about to use a machine or bench and somebody rushes over from the other side of the gym to let you know they’re using that machine.
Unless the gym is specifically dedicated to circuit training, this kind of behavior boils down to hogging machines that you aren’t even currently using.
Some of the most beautifully fit people show up to the gym to get their daily workouts in. Sure, some people like to turn heads — they’ve worked hard on their bodies and the ego boost is nice. So, by all means, we give you the blessing to look their way and (politely) admire.
However, it’s important to respect that some gals or guys go to specific lengths to not attract your pervy eyes. For example, if someone’s wearing a baseball cap down low to avoid eye contact, do them a favor and leave them alone.
“You should really think about modifying your technique.”
We’ve seen this happen countless times: Someone giving workout tips to a person who isn’t seeking advice. It’s even funnier when the person handing out tips is out of shape.
A visit to the gym shouldn’t turn into a photo shoot. Those who attend the gym on a daily basis and see amateur models snapping selfies in the mirror make this face:
Being an equipment vulture
We understand that there are people who want to workout and get out of the gym in a timely manner. This means finding those open machines and bench areas to push out those reps. Unfortunately, those areas might not be available when you want them, so you’ll have to wait for an extra minute or two.
Instead of giving your fellow gym patron time to finish their exercise, some hang around like a freakin’ vulture, waiting to swoop in the moment you’re done.
We get that you want to work on your posing routine in front of the mirror. Honestly, we can respect it, even more so when you have a competition coming up.
However, there’s no need to do it in the middle of the gym where everyone can see you. Most gyms have rooms where they teach classes and in those areas, they have mirrors where you can work on your posing. Going shirtless and posing in front of people who may have issues with their bodies is a f*cked up way to drive them away from their fitness goals.
This was a strange fantasy football week. Consider which of these teams you’d rather have going into week 7: Team A (Matt Ryan, David Johnson, Kerryon Johnson, Will Fuller, Tyler Boyd, and Evan Engram) or Team B (Jacoby Brissett, Chase Edmonds, Latavius Murray, Marvin Jones, Zach Pascal, and Rhett Ellison). Team A, right? Well, that would leave you with a grand total of 16.8 points. Team B? 177.8 points. That’s why Janet from marketing is undefeated in your league right now.
Marvin Jones to the end zone today.pic.twitter.com/zuJb5LmTK0
Jacoby Brissett, QB, Colts- Jacoby Brissett is 2nd in the NFL in passing touchdowns right now. His 14 passing TDs are only one behind the current #1 holders, and he’s played one less game than them. This is while playing without TY Hilton for an extended period of time, an insanely high red zone efficiency, and continuing to have balls dropped by Eric Ebron (as is tradition). Brissett is available in around half of leagues right now and is immediately worthy of an add.
Darren Waller, TE, Raiders- Darren Waller went into week 7 as the 7th highest scoring tight end In fantasy football (without a single TD, mind you). He finally broke pay dirt in week 7 and is currently the #2 fantasy tight end. Not bad for a player who was on the Ravens practice squad a year ago. He is Carr’s go-to target, and a bright spot in an offense riddled with weak air weapons.
Marvin Jones Jr, WR, Lions- You probably woke up Monday morning with a groan. Maybe you slapped at the snooze button on your iPhone, tricking yourself into eight more minutes of half-assed sleep before you had to drag your lifeless body into the shower and grab a handful of dry Cheerios before your commute to work. Marvin Jones most certainly did not wake up that way Monday morning. The Lions wideout had FOUR touchdowns on Sunday. Hell, he still might be asleep right now. But hey, he earned his rest.
Ezekiel Elliot, RB, Cowboys- Lost in the shuffle of up and coming RBs and electric WR performances is fantasy football’s half-decade stalwart, Zeke. He rushed for 111 yards, had 376 receiving yards, and a touchdown. When pressed about Doug Pederson’s over-zealous guarantee of a Philly win in Dallas, Zeke said, “We don’t give a f*ck what Doug Pederson says.”
“how many times did Melvin Gordon get stuffed at the goal line?”pic.twitter.com/Tr4Ye4cgDp
Melvin Gordon, RB, Chargers- After perhaps the least successful holdout in recent memory, Gordon, with a whole lot of dough on the line, re-entered the Chargers lineup as a shadow of his former self. His snoozefest of a performance on Sunday was capped with a fumble on the 1-yard line with 19 seconds left. The Chargers were only down by 3. Gordon may have lost much more than just the game.
Evan Engram, TE, Giants- Evan Engram was targeted five times on Sunday. He caught one of those for a measly 5 yards. This was against a mediocre Cardinal secondary, and with (an albeit hobbled) Saquon Barkley to draw defensive attention. Daniel Jones did him no favors, however, as he turned the ball over three times, and was sacked eight times. This does not bode well for the talented tight end moving forward. Consider trading him to a tight end streamer in your league if possible.
Devonta Freeman, RB, Falcons- On the list of “dudes-I-wouldn’t-want-to-fight-in-the-NFL” Aaron Donald would be #1 and #2— one for each fist. Devonta Freeman obviously doesn’t agree with this sentiment as he tried to toe-up with the behemoth monster Rams tackle, and was promptly saved by the referees from certain death (by being tossed out of the game). In addition, the Falcons continue to lose and play from behind, making Freeman’s running opportunities thin at best.
Derek Carr, QB, Raiders- Despite the box score, the Raiders played the Packers pretty close for 28 minutes. They were driving to the goal line for a would-be go-ahead score before halftime, when Carr rolled out to the right and dove for the endzone with a grip on a football that was so delicate that a light breeze in Lambeau would’ve been enough to knock it into the endzone for a touchback. It was eerily reminiscent of a 2017 incident of the same caliber. The Raiders lost the rock, and the Packers drove and scored before halftime to make it a 14 point swing. Carr is a mediocre fantasy play, and should be dropped in all but deeper 2QB leagues.
Nobody even laid a hand on Chase Edmonds @ChaseEdmonds22pic.twitter.com/Q9zKjwKkVx
Chase Edmonds, RB, Cardinals- Edmonds dominated the backfield this Sunday in spite of a (shaky) David Johnson return. He put up an insane 35 fantasy points, and is only owned in 17% of leagues. He should be picked up at all costs, especially considering he’s in an offense that has been putting up really good numbers at the behest of rookie sensation Kyler Murray.
Auden Tate, WR, Bengals- In the past five games, Auden Tate has a least six targets per game, alongside either a 50+ yard performance or a touchdown. That makes for a fairly reliable flex play for someone who could easily be snatched off the waiver wire this week. With Tyler Boyd playing a bit more quietly lately, and AJ Green not expected to return before November, he could be highly useful.
Kirk Cousins, QB, Vikings- Kirk Cousins hears y’all talking sh*t. Over the last three games, he has thrown for ten touchdowns and over 300 yards in every performance. Next week he plays against a Washington Redskins defense that would give up 30 points to Adam Sandler’s team from “The Longest Yard” making him the absolute top quarterback add.
Latavius Murray, RB, Saints- Murray came through for the injured Alvin Kamara in a big way: 119 rushing yards, 2 TDs, and five receptions for 31 yards. The Saints play the Cardinals next week, followed by a bye in week 9, so they will most likely opt to sit Kamara through two weeks to ensure adequate rest for the talented running back—making another full Murray game a more than viable RB option for next week.
#Raiders RB Josh Jacobs lays the truck stick on #Packers S Adrian Amos on his first carry of the game.pic.twitter.com/AyA1oPJCQp
The days of bruising running backs seems to be over. Marshawn Lynch was the last living relic of days when Earl Campbell, John Riggins, Mike Alstott, and Jerome Bettis plagued NFL linebackers. That doesn’t mean that today’s running backs lack some pop every now and then. Take this absolute truck stick from offensive-rookie-of-the-year front runner Josh Jacobs, he takes Adrian Amos to the canvas on his first carry of the day. Pad level, son. Ice up.
A general assumption is that in order to lose weight, gain muscle, or get in better physical shape, you have to work more and work harder. While it’s true that the body must be put under stress in varying degrees for muscles to grow, what is sometimes overlooked is the importance of not working — the recovery process.
Anytime you deadlift, squat, bench press, or exceed the normal limits of daily activity, your muscles experience micro-tears. In response, your body releases inflammatory molecules called cytokines that activate the immune system to repair the muscle. Your body triggers delayed onset muscle soreness (DOMS) — that dull achy feeling you may experience 24 to 48 hours after the activity.
DOMS are local mechanical constraints. It’s your body telling you to stop using the muscle group and to start recovering the affected area.
(Photo courtesy of Katie Whelan.)
When deciding which recovery techniques to use, various factors must be considered, such as age, gender, physical fitness level, and the activity that was performed.
There are a growing number of techniques being used by athletes; however, proper sleep, nutrition, and hydration are key.
Sleep is a vital aspect of muscle repair and growth. While you sleep, your body goes into full repair mode. As you enter the N3 stage of non-REM sleep, your pituitary gland releases human growth hormone, which stimulates muscle growth and repair. Not only does sleep replenish the muscles, but it also recharges the brain — allowing for productive workouts the following day.
Exercise causes the depletion of glycogen stores and the breakdown of muscle protein. Consuming both carbohydrates and proteins within 30 minutes of your workout can improve recovery. Carbohydrates refuel your body, allowing you to restore lost energy sources, while proteins help repair and build new muscle cells. It is recommended that you consume .14 to .23 grams of protein per pound of body weight and .5 to .7 grams of carbohydrates per pound of body weight.
Proper hydration is imperative both during and after your workouts. During strenuous exercise, your body sweats to maintain temperature, causing fluid loss within your body. You can find your sweat rate by weighing yourself before and after exercise — then replenish your body by drink 80 to 100 percent of that loss.
Additional recovery techniques can be used in conjunction with the basics.
By reducing the weight and volume, weightlifting becomes active recovery.
(Photo courtesy of Katie Whelan.)
Active recovery is a way to flush out the by-products produced by exercise. To do this, choose an activity and lower the intensity to just above your resting heart rate. Some examples include brisk walking, jogging, cycling, yoga, and weightlifting at lower weights and volumes.
Hydrotherapy — such as cold water immersion (CWI), hot water immersion (HWI), and contrast water therapy (CWT) — is a common technique used by many athletes. Studies have shown that CWI is significantly better than others in reducing soreness and maintaining performance levels.
The easiest way to reap the benefits is to fill your tub with ice, run some cold water, and immerse your body for six to eight minutes. Ice baths can be painful at first, but they get easier with time.
U.S. Army 2nd Lt Chris Gabayan, left, and Air Force 2nd Lt. Rhett Spongberg talk about how they each pushed each other to conquer the course while they recover in an ice bath after the 2019 Alpha Warrior Inter-Service Battle at Retama Park, Selma, Texas, Sept. 14, 2019.
(Photo by Debbie Aragon/U.S. Air Force.)
The fascia is a thin connective tissue that covers our muscles. The purpose of myofascial relief is to break down the built-up adhesions and decrease muscle aches and stiffness.
If you’ve entered a gym in the last five years, chances are you’ve seen a foam roller — one of the most basic techniques to reduce muscle stiffness. In addition to foam rollers, sports massage and lacrosse balls have also been known to provide short-term increased range of motion and reduce soreness.
It’s easy to muster up an hour of motivation. Just turn up the music, scoop some pre-workout, and chalk up your hands. What’s not so glamorous is the time spent outside the gym — the 23 hours between training sessions. But it’s that time in between that determines your long-term results. Work hard — but recover harder.
It’s almost beach season! That means it’s time put on those colorful tank tops and get your feet sandy. However, before we sizzle in the sun, many of us want to get our arms jacked so that we can give out free tickets to the gun show.
So, how can you get your arms pumped up before summer? Well, at this point in the year, it’d take a miracle — but now is always the best time to start.
The biceps are composed of two muscles: the long and short head. To bulk them up, you’ll also need to include some work on the triceps — which is made up of the lateral, medial, and long head.
If you’re ready to get that daily muscle pump going, then let’s go.
Note: Don’t get these confused with EZ-curls, that’s something different.
This exercise requires a tight grip on the bar, keeping your hands about shoulder-width apart with your elbows placed in front of your hips. With your wrists straight, lift the bar up and feel the squeeze in those biceps.
Then, lower the bar slowly, focusing on the negative motion. This movement should take approximately three seconds to complete. Go any faster and you’re probably not getting the full rep.
While using an adjustable cable machine, take a solid step backward, set your feet, keep a slight bend in your knees, then push down and breathe out. After you push down, slowly raise the bar until your elbows return to a 90-degree bend.
Similar to a straight bar curl, seated incline bench dumbbell curls are a great way to shoot blood into your biceps and achieve that epic pump. While in a seated 45-degree position, have workable weights in both hands — which should be hanging down by your sides.
As you start the rep, bring the dumbbells up and squeeze the bicep at the peak of the rep, then, lower that sucker back down slowly. The key to this exercise is to keep your back firmly on the bench. Lifting off the inclined bench could result in crappy form, and we don’t want that.
Laying flat and using an EZ-curl bar with a proper amount of weight, start the rep by lowering the bar toward your forehead. Keep your elbows pointed inward and you slowly bring the bar to touch your forehead.
If you mismanage the rep, you can smack yourself right in the forehead. We don’t want that, but that’s why they call it a skullcrusher.
This exercise focuses on expanding the width of your bicep and forearm. Once you’ve grabbed a manageable set of weights from the rack, hold them down by your side until you are ready to begin.
Now, raise the weights up by bending elbows at a 90-degree angle and squeeze that sucker at the peak. There are many ways to complete this exercise correctly. You can alternate hands and which direction you decide to move the weight: toward your chest or out in front of you.
This one is the opposite of the tricep push down. Once you’ve chosen a legit dumbbell weight that you can handle, bring it over your head with two hands and stretch it back behind you. Make sure you don’t hit yourself with the weight as you begin the rep, extending your arms straight overhead.
Once you slowly lower the weight down, remember to breathe and halt the weight when your elbow reaches a 90-degree angle. Then, bring the weight back up. Easy day, right?
Note: These exercises should be done with a spotter or a fitness professional. Have fun getting buffed out, but don’t get hurt out there.
Most of us live a sedentary lifestyle that does not promote good posture.
Right now, I’m in a terrible postural position, typing this very sentence. That’s pretty meta.
The answer we most often hear is that we need to exercise. Great! But telling someone with bad posture to exercise is like telling someone who just had their heart broken to “get over it”… Duh! But how?
How do you get over someone as perfect as Megan? Err… I mean, how will exercise fix your posture?
You need a targeted approach. Specifically, one target. Specifically, one exercise.
Take a squared stance and bend your knees slightly. If the weight is too heavy, this stance will cause you to fall over.
Your goal is for your hands to beat your elbows to your face on every pull as you pull the resistance to the double biceps position. If your hands can’t beat your elbows, or if they can’t even get to your face, the weight is too heavy.
Those two factors will keep the weight light enough so that you don’t load up the exercise to a point where your upper traps and lats take over and completely destroy your ability to work your rhomboids, teres minor, infraspinatus, and less used lower and middle traps.
It’s those small guys that have the greatest impact on your shoulder health and posture.Stop Doing Face Pulls Like This! (SAVE A FRIEND)
Set up a resistance band or cable machine at your face height.
Grab the rope or band with your thumbs facing in towards each other.
Pull the implement to the bridge of your nose until you reach the double biceps position. You should feel like someone who is super serious about hitch-hiking
ENSURE your hands get there first. If your elbows get to the ending position first, you’re wrong.
Just like with most rows and pulls your shoulder blades are leading this exercise. As you pull back, your shoulder blades should be getting closer and closer together. When your arms are fully extended in front of you, your shoulder blades should be completely apart and separated.My FAVOURITE SHOULDER PREHAB Exercise: The Face Pull
Literally all the time. Perform three sets of this guy at the end of every workout until you win a Quasimodo look-alike competition for having back muscles so huge that you resemble the caretaker of the bells of Notre Dame.
If you’re sore, refrain. If you are actually doing this exercise properly, it is hard to work to the point of chronic DOMS in your minor upper back muscles.
Add this to the end of all your Mighty Fit Plan sessions. Consider it a cool down.
Working out in the military is like breathing oxygen — it keeps you going. Every troop is required to train their bodies to make themselves stronger, both mentally and physically. Not only does exercise toughen you up, it’s a great way to relieve the work-related stress we carry with us throughout the day.
Although the military provides service members with some pretty upscale and modern fitness centers, those who are deployed to the frontlines have to come up with some clever ways to get that daily muscle pump.
Also known as TRX, this specialized suspension system was developed by former U.S. Navy SEAL Randy Hetrick. All you need is a set of TRX straps and a sturdy platform on which to fasten them. The amount of exercises you can do with this contraption is limited only by the operator’s imagination.
You can’t start building a gym until you have a set of TRX straps on deck. (Alex Green YouTube)
2. A dip rack
Engineer stakes and Hesco barriers are readily accessible while stationed on a FOB. So, simply grab two engineer stakes and stab them into the Hesco and, boom, you’ve got yourself a dip rack.
3. The mighty sandbag straight bar
You can either tie a full sandbag to a metal pipe with 550 cord or rip a hole in the bag and slide the pole through. Either way, you now have a weight with which to do a few arm exercises.
The sandbag straight bar. There’s nothing like using what you have to bulk up. (Alex Green YouTube)
Alright, so there’s no construction required here, but wherever you get stationed, if there’s armored vehicle driving around, you can find a tire and start flipping that sucker.
This Marine flips over heavy tires from an armored vehicle to get his daily workout. (Alex Green YouTube)
When armored vehicles break down or get damaged, they get towed out of trouble using heavy metal chains. Guess what? If you tactically acquire a set or two, you can now lift the hell out of them as many times as you want.
6. Pull-up bar
Pull-ups are some of the best strength training exercises for someone looking to build up their upper body — and they’re also the most accessible. All you’ll need to set up a station is a sturdy bar and a structure to mount it on.
The Patriots are still good. The Chiefs are still good. If the sky is still blue, then why does it feel like it’s falling? Do any of us have a good team anymore? Jordan Howard just scored 28 points. Odell barely scored 4. Mike from HR is probably winning your league, and he thought the Cubs were in the NFL. Fret not, we help you make sense of this month-deep fever dream in this week’s after action report.
81-yard run for Leonard Fournettepic.twitter.com/2KNuRvQaLs
Leonard Fournette, RB, Jaguars- 225 rushing yards. 7.8 yards per rush. One 81 yard rush. Fournette bounced back BIG time from his lackluster week three performance. The Broncos defense is dilapidated and fading quick, but, as Gardner Minshew continues to develop successfully, teams will be forced to unstack the box, leaving even more room for Fournette to dominate the run game. This could be a renaissance in the nick of time.
Nick Chubb, RB, Browns- Nick Chubb is the real deal. Chubb had three TDs and 164 yards on the ground. In a crowded offense, it seems that Chubb is actually the most reliable of the weapons. OBJ and Landry have flashes of brilliance, but Chubb is always given opportunities to score. He has at least 17 carries and 60 yards in every game so far. Numbers will come.
Cooper Kupp, WR, Rams- Kupp is the go-to pass catcher for the Rams. The myths surrounding his tremendous ACL recovery are true. He is racking up insane YAC, and making athletic moves downfield. He hauled in nine receptions for 121 yards and a touchdown, and seemed to be a favorite over his talented teammate Robert Woods. He’s a borderline WR1 moving forward.
Aaron Rodgers, QB, Packers- RODGUHHZ! The ageless wonder still produces at a prolific clip. He threw for 422 yards and two TDs against an Eagles defense that is no slouch. He’s not afraid to unleash the deep ball, and Adams and Valdez-Scantling are looking more and more lethal every week. Rodgers is still, at age 35, a safe plug-and-play every week.
Vikings fans every time they see Kirk Cousins run out onto the field for another drivepic.twitter.com/EYebk8zbIT
Denver D/ST- Denver blew a big-time lead to give Uncle Rico and the Jaguars just enough wiggle room to steal away another win. They’ve given up big point totals in pretty much every week, and cannot force turnovers. All the hubbub around Bradley Chubb and Von Miller hasn’t panned out. Now Chubb is out for the season with a torn ACL, leaving Von Miller vulnerable to double teams and the focus of pass blocking RBs. They’re 0-4, and not even defense streamers should look to them anymore. The no-fly zone is grounded for good.
Josh Gordon, WR, Patriots- Perhaps the most meme’d player in all of fantasy football, Flash Gordon, rolled away the great stone once again this year and re-entered the lineups of risky fantasy managers across the globe. However, that dice roll pick seems to be already rearing its ugly thing. Gordon put up four points, his second sub five-point week on the year. Here’s the thing though: it’s not Gordon’s fault. It really isn’t. The Patriots offense is not what it’s been in years past. Gordon makes plays, but Tom is old, and Gordon simply doesn’t have the opportunity to be an elite WR anymore.
David Montgomery, RB, Bears- If you still have Montgomery, trade him while you can. The Bears have a brutal back end of their schedule, and Montgomery is averaging only seven points a week this year. The young running back is a sincere talent, but it has become adamantly clear that Matt Nagy isn’t willing to give him the lion-share opportunity in an offense that makes paint drying on walls look like the Greatest Show on Turf.
Kirk Cousins, QB, Vikings- At this point, if you own Cousins, you must be playing in a 32 team league. He is surrounded by elite weapons, an incredibly effective run game, and a dominant offensive line, and he can’t seem to get anything going. Something needs to change in Minnesota. The closest thing to a Minneapolis Miracle now would be a decent QB performance.
Falcons were allowing the most fantasy points to opposing QBs entering today…
Mariota AJ Brown for 55 yd TD…
Titans (+3.5) up early:pic.twitter.com/eMMJpyM53v
Wayne Gallman, RB, Giants- Barkley owners rejoice (if you were smart enough to pick up his handcuff upon injury) Gallman posted a two-score, 118-yard performance in a rout of the Redskins. He caught passes out of the backfield and was the lone go-to man in the running game. This promotion is tentative, because it was against the pitiful Redskins (and his seven-week shelf life), but he could be an excellent RB2/Flex for the time being.
Jordan Howard, RB, Eagles- The Eagles finally made use out of the storied ex-Bears running back in week 4. Jordan Howard racked up 28 fantasy points, aided by two red zone touchdowns. However, the best sign moving forward isn’t even his flash of production; it’s his usage over backfield partner Miles Sanders. As hot as everyone was on Miles Sanders coming into the season, Howard outpaced him 33 snaps to 22. Maybe he won’t fade away on your bench after all.
Will Dissly, TE, Seahawks- The Seahawks offense clearly has no problem getting the rock to the tight end; he had a team-high eight targets. He has four touchdowns in three weeks and is their premier red zone target. I think it’s time we promote Dissly. If he is available on your waiver wire, and you don’t have a top five tight end, he may be your guy moving forward.
AJ Brown, WR, Titans- If you told someone this preseason that an Ole Miss rookie would haul in 94 yards and two TDs in week four—you’d have bet good money on that being DK Metcalf. In a surprise twist, Brown has been a much more reliable and electric fantasy option. As Mariota continues to re-discover his rhythm in the Arthur Smith offense, AJ Brown will become more and more viable.
Marcus Peters got destroyed at the end of his pick-six.pic.twitter.com/EiLUkKuLMi
An offensive lineman takes the “Badass Hit of the Week” medal for the third time in four weeks. This one’s different, though. This was no stout-legged pancake block. This was 340 pounds of MAC truck flying full speed for a tackle. Although it shouldn’t be considered a tackle. No, this is something more. Something devastating. This was an assassination. Marcus Peters still scored and sealed the game, but this Monday morning, he was still feeling Donovan Cole Smith. Fine probably incoming…