Body building news

• Kris Gethin's 4Weeks2 Shred: Day 18 - Legs

  22-12-2015 21:59
  You poor bastard. Today it’s legs, cardio, and then more cardio. Dig deep and trust yourmaster to lead you!Back | Main | NextThis week we will be hitting 45-minute cardio on our training days to begin further tapping into our fat stores. Today’s leg workout will also churn out calories like they’re going out of fashion. For the next 10 days at least, they are.Kris Gethin's 4Weeks2Shred Day 18 - Legs
  Watch the video: 08:23
  I often switch between compound and isolation movements
  
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• Kris Gethin's 4Weeks2 Shred: Day 19 - Chest, Calves & Abs

  22-12-2015 21:56
  Chest day may not feel like the normal joyous event today after yesterday’s legs. It may not feel like it, but your body can handle this. The question is, can your mind?Back | Main | NextYou have three body parts to tear down today. Chest and calves will get trained, in that order, together. Later, you’ll target upper abdominals separately.
  Kris Gethin's 4Weeks2Shred Day 19 - Chest, Calves & Abs
  Watch the video: 08:16
  Bare your teeth, get psyched up inside, bring your adrenaline
  
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• Kris Gethin's 4Weeks2 Shred: Day 13 - Active Rest

  22-12-2015 21:56
  Here's what people get wrong about cutting: Eating fewer calories makes getting the right nutrients more important than ever!Here's how Kris handles it.Back | Main | NextOK, we know this program is intense, and are taking in limited calories with a restriction on the variety of foods. This is why it’s extremely important to nurture your immune system with supplements such as antioxidants, glutamine, BCAAs, protein powder, coconut water, and foods such as ginger, garlic, and cumin.
  Active R
  
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• Kris Gethin's 4Weeks2 Shred: Day 15 - Back & Biceps

  22-12-2015 21:53
  Why pretend you’re a powerlifter while you’re cutting weight? Join Kris on the machines and bang out more quality reps while your carb stores are low!Back | Main | Next
  Again, I am predominantly choosing machines to focus on the pump and contraction to further focus on isolation of every single muscle group. This is especially important as our carbohydrates, and then glycogen levels reduce, and our cardiovascular duration of exercise increases.Kris Gethin's 4Weeks2Shred Day 15 - Back
  
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• Kris Gethin's 4Weeks2 Shred: Day 10 - Active Rest

  22-12-2015 21:43
  You can handle an extra 10 minutes of cardio in your day. Your body fat stores can't!Back | Main | Next
  On this non-training day, as with the rest of your non-training days this week, cardio is increased by 5 minutes to 45 minutes. So, a total of 90 minutes of steady state cardio needs to be completed while making sure that your heart rate is anywhere between 70-80% of your maximum heart rate. I personally wear a heart rate monitor and I also set an alarm to sound should my heart rate go over or
  
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• Kris Gethin's 4Weeks2 Shred: Day 9 - Shoulders & Triceps

  22-12-2015 21:42
  Today's shoulder routine starts with the most-neglected part of the upper body. You'll turn it into a strength with DTP-style volume!Back | Main | NextA lot of people ask me about supplement timing with my new line of supplements. Here’s how I recommend arranging it.
  Take your Pre-KAGED 30 minutes before you begin your workout so you have adequate blood supply to your connective tissue and mental focus before hitting your first set. Then, my intra-workout, In-KAGED, balances my electrolyte
  
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• Kris Gethin's 4Weeks2 Shred: Day 7 - Active Rest

  22-12-2015 21:40
  Week one is in the books with two cardio sessions today. Don't dally on the way to the gym. Just punch the clock and get it done!Back | Main | NextJoin me today as we drive to the gym. My pops stayed at my apartment overnight so he is with me again. When at the gym, he will train back, but for us it’s an active rest day, so I will jump on the Stairmaster for 40 minutes.Active Rest Day Kris Gethin's 4Weeks2ShredWatch the video - 2:32As much as you possibly can, try to eat only the meals tha
  
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• Kris Gethin's 4Weeks2 Shred: Day 6 - Active Rest

  22-12-2015 21:39
  The active rest days on 4Weeks2Shred are where your real commitment or lack thereof will show. Wake up and do your cardio like it's your job!
  Back | Main | NextToday my father and I only had to take a 10-minute walk from my apartment to the Millennium Stadium to watch the Wales vs. Australia Rugby match. But don’t think this is my cardio.Before the game, after breakfast, I did 40 minutes of cardio so, of course, as my training partner, you have to do the same. I ensured that I timed my mea
  
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• Kris Gethin's 4Weeks2 Shred: Day 3 - Active Rest

  22-12-2015 21:35
  If you think you'll spend your rest days this month sitting on your can, you don't know shredding—or Kris Gethin!
  Back | Main | Next
  Today is a non-training day, but that doesn't mean it's a day off. I call this an "active rest day." You still have to perform both morning and evening cardio sessions and our 300 twists to ensure that your skin around the midsection maintains its natural collagen secretion to improve its elasticity.Active Rest Day Kris Gethin's 4Weeks2ShredWatch the video -
  
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• Kris Gethin's 4Weeks2 Shred: Day 28 - Active Rest

  22-12-2015 21:34
  This is what it’s all been building up to. Carb up in the morning and don’t forget your final cardio session!Back | MainIt’s our last day. It’s time to take your “after” image or whatever else you’ve been preparing for. Begin by increasing your carbs to help you get a slight pump before taking your pictures. Here is today’s final formula for your carb load:Day 28: Photo day, morning carb-up to fill out: .50 x lbs. of bodyweight. Example: 200 lbs x
  
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• Kris Gethin's 4Weeks2 Shred: Day 1 - Back & Biceps

  22-12-2015 21:27
  Join Kris Gethin in his home country as he reveals the fruits of the hard work he undertook in the Muscle-Building Trainer. Your best shred starts today!Main | NextToday we begin our journey in my native country of Wales. We will be training in one of my favorite gyms, which I believe is one of the very best hardcore gyms in the world: Peak Physique in Cardiff.
  Back and Biceps Workout Kris Gethin's 4Weeks2ShredWatch the video - 8:10During my previous video series, the Muscle-Building Trainer, I
  
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• Kris Gethin's 4Weeks2 Shred: Day 26 - Chest & Calves

  22-12-2015 21:25
  Time passes differently when you’re approaching the finish line of a hard cut. Stay strong! This is your final non-cardio workout.
  Back | Main | Next
  Your body and brain may feel battle-worn today but that’s a small price to pay for the reward waiting. It’s only been four weeks, and already you are in better shape than you could’ve thought possible. All the pain is mixed with pleasure as we get through this chest workout.Kris Gethin's 4Weeks2Shred Day 26 - Chest & Cal
  
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• Juan and Karen Morel Welcome Daughter Izabella

  22-12-2015 16:05
  
  At 4:51 AM on December 19th, 2015 New York Pro champion Juan "Diesel" Morel and wife Karen (aka Diesel Dolls) welcomed their daughter Izabella in to the world. Weighing in at 7 lbs 9 oz and measuring 21.5" long, this little princess already had her daddy wrapped around her tiny little fingers. Mom and baby are already home and doing well. Congratulations Juan and Karen and welcome to the FLEX family Izabella! Now it's a party!!!Karen helping Juan master diaper changing.Daddy and his little princ
  
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• 2016 Arnold Classic Official Invite List

  22-12-2015 16:05
  
  The official invite lists for the 2016 Arnold Classic, taking place March 3-6 in Columbus, Ohio have been announced! 2016 ARNOLD CLASSIC COMPETITORS Fouad Abiad 
  Evan Centopani 
  Maxx Charles 
  Justin Compton 
  Tony Freeman 
  Kai Greene 
  Johnnie O Jackson 
  Josh Lenartowicz 
  Cedric McMillan 
  Cody Montgomery 
  Juan Morel 
  Branch Warren 
  Lukas Wyler 2016 ARNOLD CLASSIC PAYOUTS 1st: $130,000 
  2nd: $75,000 
  3rd: $50,000 
  4th:
  
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• How To Build Your Own Upper-Body Workouts

  22-12-2015 02:09
  A lot of women love to train legs but aren't quite sure how to train their upper body. Learn how to build amazing workouts for your arms, shoulders, back, and chest from Jamie Eason!Upper-body training is important for everyone, but many women seem to feel more comfortable doing leg exercises. You may feel that your legs need all the work, but if you want a balanced physique that's all-over strong, you need to take a break from working your lower body and whip up some awesome upper-body workouts
  
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• 13 Pro Tips For Staying Fit Through The Holidays!

  22-12-2015 01:20
  The holidays often herald overindulgence, but with the right strategy in place, you can enjoy the season and stick to your fitness goals. Follow these 13 tips and tricks!It's normal to worry about the impact the holiday season might have on your diet. You've been working hard and made progress over the course of the year. With each rep, set, and bite of chicken, you've moved one step closer to your goal. But seasonal cheer and yuletide greetings typically bring parties, pastries, and plenty of t
  
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• The 6 Exercises You Need To Be Doing

  22-12-2015 01:19
  Cut away the fluff and distraction, and focus on getting better at these 6 essential movements. This is bare-bones training done right!Walk into the gym, and you instantly have exercise options too numerous to count. Heck, you'll find a whopping 135 different shoulder exercises on this site alone!
  So...which one do you do? Plenty of people go the "as many of them as possible" route, but that takes a major time commitment and the willingness to train for an hour or more nearly every day without e
  
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• Ashley Hoffmann's 5 Rules Of Building Strength!

  22-12-2015 01:19
  Building strength isn't always as simple as "lift heavier." Follow these 5 rules to gear your mind, program, and nutrition toward your goals!If you're not a powerlifter, you might be asking yourself, "Why should I care about getting stronger?" Even if your goals are entirely focused on how you look and feel, a little extra strength can pay off big time! Strength is a foundational quality of fitness, and it's definitely worth your time.Many women find that spending a few weeks or months focusing
  
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• Kris Gethin's 4 Weeks 2 Shred

  22-12-2015 01:16
  For the next 28 days you will be Kris Gethin's client and training partner. It's not going to be easy, but it will be worth it. This is 4Weeks2Shred.
  Main | Training | Nutrition | Supplementation | Get StartedKris Gethin's 4 Weeks2Shred
  by: Kris Gethin
  For the next 28 days you will be Kris Gethin's client and training partner. You will learn how to steadily manipulate your food, calculate your heart rate, lift to maintain muscle mass, and utilize supplements to shred. If you want to transform li
  
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• Kris Gethin's 4Weeks2Shred Program Overview

  22-12-2015 01:14
  You've grown with Gethin. Now get shredded with him. Here’s how you’ll use DTP-style training to eviscerate fat and reveal muscle!Main | Supplement Overview | Nutrition Overview | Program Overview | Get Started
  By now, I hope you know that without experiencing something, I will not give an opinion on it or recommend it. I created the 4Weeks2Shred program over the course of 16 years within the lab and trenches using a combination of knowledge and mileage. Then I experienced it myself,
  
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• Kris Gethin's 4Weeks2Shred Supplement Overview

  22-12-2015 01:13
  Kris Gethin is just as particular about his supplements as he is about his training. Here's his personal cutting stack and when to take everything on it!
  Main | Supplement Overview | Nutrition Overview | Program Overview | Get StartedThe training you will be doing with me, as always, is going to be intense and will test your physical and mental abilities. Even with an accurate diet and optimal training plan, there is still room to improve performance and recovery, which will eventually lead to f
  
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• Kris Gethin's 4Weeks2Shred Nutrition Overview

  22-12-2015 01:13
  Your nutrition needs to be air-tight to make a meaningful change in your physique in just a month. Get out your calculator and make this plan work for you!Main | Supplement Overview | Nutrition Overview | Program Overview | Get Started
  Over the next 28 days you will join me eating clean to get lean. As with my training, mental and supplement strategies, the nutrition program has evolved from my books, the original 12-Week Hardcore Daily Trainer, DTP, Kris Gethin's Muscle-Building Trainer, and bo
  
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