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Bodybuilding & Fitness
Resources for advanced and experienced bodybuilding athletes. Fitness information for anyone interested in health related topics.
Curated by AlGonzalezinfo
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Strength Based Leadership at Work, Home, or at the Gym!

Strength Based Leadership at Work, Home, or at the Gym! | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

This week on the Fitness Minute:


Every week on #HealthyLeadership,  I will connect leadership to fitness in 60 seconds or less on the Fitness Minute.  


This week, I showcased the following 3 step process that anyone can use to apply strengths at the gym. In the show I share an example of how many of my heavy set friends start this process by doing leg exercises. 


Typically, those of us who cary a lot of weight over the years develop very strong legs.  Starting their gym experience by focusing on their legs is a great way to show them they are strong.

 

This builds confidence and motivation!


Check it out at: http://bit.ly/1iHdZ3y

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Tear Up Those Triceps - Bodyweight Skull Crushers - Exercise Video Demo

Tear Up Those Triceps - Bodyweight Skull Crushers - Exercise Video Demo | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Triceps are often overlooked and that is a pity as they provide much of the aesthetic for the arms.  This post gives some very tips on how to workout triceps at the gym, home, or on the road. 


Tips for the Bodyweight Skull Crusher

-  You can also do this exercise on the TRX, and if you're not in the gym you can do it using a staircase railing at home or even a park bench if you're outside.  Using the Smith Machine you're able to get further extension because you can go under the bar, however you may not be able to do this using the other options.


Good video as well:


http://www.gympaws.com/workouts/triceps-exercises/bodyweight-skull-crushers-tear-up-those-triceps/

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Kirk Fontaine's curator insight, May 18, 7:12 AM
One of my favorite exercises
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CutAndJacked.com Interview: Sophia Thiel

CutAndJacked.com Interview: Sophia Thiel | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

So inspirational. I have trained people that had the same challenge, not only from their friends but even family members.   


From the post:


I would say that my biggest obstacles came in the beginning of my journey, when I had friends who were actively working to sabotage and undermine my efforts.



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7 Things You Must Do To Build A Bigger Chest

7 Things You Must Do To Build A Bigger Chest | Bodybuilding & Fitness | Scoop.it

Image Credit:  Muscle & Fitness

AlGonzalezinfo's insight:

Move over bench!  


From the post:


The floor press is an all but forgotten exercise, but it is great for strength and mass. Set the bar at the lowest safety level at the power rack, which should be about 15-18 inches above the floor, and get under it. (If your gym doesn’t have power racks, change the gym. Seriously.) Choose a wide grip bench and press the bar from a full stop to full extension.


You should treat each rep as a single, making sure you achieve a full stop at the bottom and the top.

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30 cheap high-protein food sources

30 cheap high-protein food sources | Bodybuilding & Fitness | Scoop.it

Click the image above to get to the article.

AlGonzalezinfo's insight:

Great resource on the amount of protein we need PLUS great high-protein sources.  I would recommend Whole Foods or your local Organic store instead of the ones listed but you get the idea.  


Here is a good section of the post:


How much protein do you need?

The recommend daily dietary reference intake, by the Institute of medicine, is 0.8 gr of protein per kilogram of body weight or 0.36 gr per pound. This makes about 46 gr for the average sedentary woman and 56 gr for the average sedentary male.


This should be taken as the minimum amount our body needs daily. But if you’re aiming for optimal health the individual protein intake varies with activity level, age, current health condition and muscle mass.


People who are more active and have more muscle mass need more protein.


Also older people should aim for higher protein intake to prevent muscle loss. If you are recovering from an injury, pregnant or breast feeding your protein intake should be higher. Even if you are trying to loose weight studies have shown that higher protein intake (30% of all consumed calories form proteins) helps reduce appetite and aids weight loss.


Click the image above to get to the article.

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Cardio vs Strenght Training - Weightlosssuperman.com

Cardio vs Strenght Training - Weightlosssuperman.com | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great post here, simple and to the point.  There are benefits to both.  I have been incorporating both for the last 6-8 months and I am definitely seeing results. 



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10 Tips For Injury Work-Arounds - Bodybuilding.com

10 Tips For Injury Work-Arounds - Bodybuilding.com | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I just got hurt for the first time in a while.  Here is a great article on how to keep fit while recovering.


I especially liked the following tip!

 


Certain foods can promote inflammation within the body, while others have an anti-inflammatory effect. 


Avoid inflammation-promoting foods such as:

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Ray Weaver's comment, March 13, 2:37 PM
Thanks for this! After severely dislocating my knee, and looking at surgery, this is a great read!
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Top 5 Fitness Super Foods – Female Fitness

Top 5 Fitness Super Foods – Female Fitness | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Love posts like these.  Accurate, brief and relevant.   Thanks for the suggestion @fitnessgirls777 !


1. Broccoli

2. Turkey

3. Spinach

4. Oats

5. Apples


Check it out here!

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Green Hill Tea's comment, February 25, 1:06 AM
Great Post
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Top 5 Easy Tips For Achieving Weight-Loss Goals

Top 5 Easy Tips For Achieving Weight-Loss Goals | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Good tips in this article, especially not rushing meals 

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The Best Fitness Apps for When You're Stuck Indoors - U.S. News & World Report

The Best Fitness Apps for When You're Stuck Indoors - U.S. News & World Report | Bodybuilding & Fitness | Scoop.it

The winter weather doesn't have to stop you from working out! 

AlGonzalezinfo's insight:

With all this cold and snow, I have to check out these apps!

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Women: Stop Wasting 50% of Your Efforts at the Gym

Women: Stop Wasting 50% of Your Efforts at the Gym | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I was just talking to a friend about this last night!  Good article here, especially this part:


Combining strength and cardio exercise has multiple benefits

It's not just about burning fat - it's also about building what's underneath. Ladies, this is where all of that talk about beauty comes into play. You can't just strip away a bunch of fat (and a good bit of muscle at the same time) and look healthy. Strength training produces dense, lean, powerful muscle while cardio strips away some of the fat that covers it up. The result? Now you look legitimately healthy!

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A Critical Look at Digital Fitness Trackers

A Critical Look at Digital Fitness Trackers | Bodybuilding & Fitness | Scoop.it

Are wearable fitness trackers accurate? A health magazine writer got down to the nitty gritty with half a dozen and posted her results...

 

 

AlGonzalezinfo's insight:

Good article here.  At the end of the day, it is not about the gadget, it is about our commitment. 

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WHAT HAPPENS TO YOUR BODY THE HOUR AFTER DRINKING A COKE?

WHAT HAPPENS TO YOUR BODY THE HOUR AFTER DRINKING A COKE? | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

All the data in one easy to read page...



10 MINUTES
10 teaspoons of SUGAR hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t VOMIT as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.


20 MINUTES
Your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into FAT.

AND HERE ARE SOME OTHER SHOCKING FACTS FOR YOU . . .


ONE SODA PER DAY INCREASES YOUR RISK OF DIABETES BY 85%!


SUGAR IS ACTUALLY MORE ADDICTIVE THAN COCAINE!

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Yen Homes's curator insight, January 18, 5:05 AM

Think twice before you chug that next can!

Eric Hardek's curator insight, February 23, 9:34 PM

This is crazy! Check out what happens to your body after drinking a Coke!

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Takeaways And Poverty Boosting Obesity | My Weight Loss Dream

Takeaways And Poverty Boosting Obesity | My Weight Loss Dream | Bodybuilding & Fitness | Scoop.it
For many people obesity is a health issue but new findings show that obesity is also a social one with poverty and poor eating habits being closely linked to
AlGonzalezinfo's insight:

Interesting research on the relationship between poor communities, fast food and the communities ability to remain healthy...


From the post:


The news that poverty and obesity is linked is far from new but this new study has shown that if you live near to a takeaway or fast food restaurant then the chances of you becoming overweight tend to be higher.

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[WOTM, 11/2014] Build An Elite Physique With The 4-Day Muscle Thrashing Workout Program

[WOTM, 11/2014] Build An Elite Physique With The 4-Day Muscle Thrashing Workout Program | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Love the simplicity of these splits!  Especially this routine!


http://www.leanitup.com/wotm-112014-build-elite-physique-4-day-muscle-thrashing-workout-program/3/

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Fantastic Stand Up Exercises to Lose Belly Fat | My Weight Loss Dream

Fantastic Stand Up Exercises to Lose Belly Fat | My Weight Loss Dream | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

During the awful winter we had, climbing the stairs in my building became an easy way to burn some calories everyday.


Good post!


http://myweightlossdream.co.uk/fantastic-stand-up-exercises-to-lose-belly-fat/?__scoop_post=4040548006&__scoop_topic=858013#__scoop_post=4040548006&__scoop_topic=858013

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Ivy Patrick's curator insight, May 1, 4:55 AM

Doing the stair climbing is an easier way to exercises, you don't need to worry rainy days, snowy days. or any cold weather outside. At the same time, it consumes more calories than walking. I use this very often. Especially after working hours, before going home, do 5 times stair climbing. 

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How Many Calories Burned Walking with Wrist Weights? | My Weight Loss Dream

How Many Calories Burned Walking with Wrist Weights? | My Weight Loss Dream | Bodybuilding & Fitness | Scoop.it

Image Credit:  http://www.popsugar.com/

AlGonzalezinfo's insight:

Walking is such an easy activity to leverage for our fitness goals.  I do it everyday and it allows me to focus my gym time on weights. 


Here is a great quote from the post:


If you walk fast, you’ll burn up to 745 calories in one hour. The heavier you are, the higher your calorie expenditure. Walking with wrist weights will increase the calories burned by 10 to 20 percent.

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Buckle That Butt - Thumbbell Magazine

Buckle That Butt - Thumbbell Magazine | Bodybuilding & Fitness | Scoop.it
Show your butt who’s in charge by toning and trimming it down to the desired curve using these buttock boosting moves.
AlGonzalezinfo's insight:

Great article here.  Wish it had pictures to help with the more advanced moves but these are great if you figure them out, especially these:


Kick back Squats:

There is nothing like a twisted version for squats to tone your lower body. To get the best out of this challenge, stand with your legs shoulder width apart and squat down shifting the weight to the back of your heels.


Draw your fists towards your face and place them under your chin. Then stretch your left leg and your arms in such a manner that the former extends behind you and the latter in front, as parallel to the ground as your body allows.


Let your head be between your arms. Hold for a few seconds and steadily return to the squat position. Keep alternating sides and repeat the exercise for 1 minute.


- See more at: http://magazine.thumbbell.com/2015/03/buckle-that-butt/?__scoop_post=4039832558&__scoop_topic=858013#__scoop_post=4039832558&__scoop_topic=858013

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Jesse Moran's curator insight, April 1, 9:39 AM

Kettlebell swings are my go to exercise to create a beautiful butt.

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6 Moves For A Tight Booty & Toned Legs

6 Moves For A Tight Booty & Toned Legs | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

These are all good routines, the videos are very helpful. 

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5 Super Easy Exercises to Make Yourself Fit

5 Super Easy Exercises to Make Yourself Fit | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

One of my friends asked me to post exercises that fat people can actually do.  


This is a great routine for anyone starting out. 




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Marine Essentials's curator insight, March 23, 2:24 PM

Excellent starting program for beginners ... Check it out, guys!

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How To Meal Prep | Elite Greatness

How To Meal Prep | Elite Greatness | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I am often asked what's my secret to staying fit and while I always answer that I have NO secrets,  I would have to say that consistency is key.  Consistency at the gym, rest, and, most importantly with my means.  As usual, @EliteGreatness knocks it out of the park with this great post!


I especially like this section:

Protein rich foods
  • Lean ground turkey, 4 oz = 26g
  • Lean ground beef, 4 oz = 28.6g
  • Chicken breast (skinless) 4 oz = 25g
  • Tuna, 4 oz = 28g
  • Salmon 4 oz = 24g
  • Greek Yogurt 1 container = 12g
  • Cottage cheese 1 cup = 28g
  • 4 eggs = 24g
Carbohydrates
  • Whole wheat pasta, 1 cup = 37g
  • Whole wheat bread, 2 slices = 23g
  • Beans, 1 cup = 50g
  • Quinoa, 1 cup = 39.4g
  • Oatmeal, 1 cup = 28.1g
  • Brown rice, 1 cup = 44.8g
  • Potato, 1 medium size = 37.2g
  • Veggies (all kinds)
Healthy fats
  • Almonds, 1 oz = 14.9g
  • 1 full Avocado = 29g
  • Walnuts, 1 oz = 18.5g
  • Peanut butter 1 tbsp 8.1g
  • Dark chocolate

Of course, along with everything I just listed you need to remember to add vegetables! I felt that was a bit obvious so no need to go too in-depth there, the greener the better is all you really need to know haha"

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95 Six Pack Abs Diet And Exercise Best Tips To Get Result

95 Six Pack Abs Diet And Exercise Best Tips To Get Result | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here, especially the following:


Tip 5 : Minimize fat intake, but don’t keep it zero

Fat consumption has to be controlled definitely, but not zero. Here’s one more myth to be busted: “Fat makes you fat”.  In fact, good fats help in absorbing certain vitamins crucial for good health (4). 20% of your body weight in kg is the gram fat intake suggested. Consuming liquid fat foods is a good idea.



Choose monounsaturated and polyunsaturated fat foods such as olives, safflower, canola oil, fish oil, and nuts.



Avoid trans fat foods, mainly processed foods such as chips, sweets, etc (5)


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5 Tips For Building Max Muscle In College

5 Tips For Building Max Muscle In College | Bodybuilding & Fitness | Scoop.it

Image above:  Rita Catolino's transformation via #HealthyLeadership:  http://bit.ly/1tkGh9Z

AlGonzalezinfo's insight:

Great article here for college students. All the tips are great but I specially like that the article ends with focusing on the future.  


5. FOCUS ON YOUR FUTURE

This is the most important tip of the bunch because the mindset of nearly every student I work with is that the good life will end once they finish school. Enjoy yourself, but realize there are plenty of good times to be had after you get your diploma. Plus, those good times will be much more enjoyable when you have a physique you’re proud of, and you receive lots of well-deserved attention.

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2015 Fitness Trends - The Year of High Intensity | Uscreen

2015 Fitness Trends - The Year of High Intensity | Uscreen | Bodybuilding & Fitness | Scoop.it
2015 is the year for high intensity training body weight training and yoga, checkout this blog post to learn more.
AlGonzalezinfo's insight:

I am complete believer on high intensity. Yoga is incredible.

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Removing the Unknowns in Entrepreneurship and Fitness with Jacqui Agostinelli

Removing the Unknowns in Entrepreneurship and Fitness with Jacqui Agostinelli | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Very cool interview on the relationship between entrepreneurship and fitness!  

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AlGonzalezinfo's curator insight, January 19, 9:49 PM

The business world is highly competitive and it appears that being prepared and skilled may not be enough.  Following a fitness routine is not only good for your health, but now we know that others may be more willing to follow your lead or give you leadership opportunities if they feel you are taking care of your health.


Great interview on physical AND Financial transformation!  


Check it out on #HealthyLeadership!  http://bit.ly/1CIk6As

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For Leaders, Looking Healthy Matters More than Looking Smart - HBR

For Leaders, Looking Healthy Matters More than Looking Smart - HBR | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here for all leaders who believe in fitness as a lifestyle!  


Being healthy is not only good for us, it can help us in our leadership!!!

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AlGonzalezinfo's curator insight, January 5, 4:15 AM

Great article based on research from VU University in Amsterdam.  The following quote is a good summary of the research findings:


“a relatively healthy-looking leader may have a better chance of gaining sufficient levels of followership investment to initiate change.


On the other hand, a potential leader who looks relatively less healthy may be over-looked even if they are better suited for the job.”


Checkout the full article:  https://hbr.org/2015/01/for-leaders-looking-healthy-matters-more-than-looking-smart

Christian Salafia's curator insight, January 18, 1:41 PM

Training your body as well as your mind is important if you want to be a powerful leader