Nate Gamez

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How Much Protein Do You Really Need for Strength Training?

It’s well established that consuming protein after weightlifting helps repair and build muscle. But how much do you need in order to maximize …

3 Badass Barbell Moves That Will Make You Stronger Than Ever

Never be afraid of the free weight area again.<p><b>Before you start, here's more info on how to do these moves safely and how to incorporate them into your workout.</b><p><b>To fit them into your workout:</b> Make each one the first lift of your workout when you're starting out; that way you'll have the energy to do …

3 Strength Training Tips From a Guy Who Lifts 5 Times His Body Weight

These training secrets will help you move more iron and bust through your sleeves<p>Richard Hawthorne chalks up and steps under the bar, pressing his shoulders into the textured steel.<p>There’s no forceful breathing. No grunting. No tough-guy histrionics at all.<p>Hell, there’s barely a sound as he readies …

The Fastest Way to Get Rid of a Zit

It’s so easy you can do it in your sleep<p>It’s tempting to squeeze the world’s biggest, reddest, angriest zit on your face.<p>But don’t do it. You’ll cause scarring that will last longer than the pimple itself, says Adnan Nasir, M.D., Ph.D., director of dermatology at Wake Research Associates and the …

Discover the Furious Fat-Loss Workout We Call ‘The Metaconda’

Squeeze out every last ounce of extra body fat with this metabolic conditioning routine<p>As a trainer, I take great pride in my creative workout names and themes. Not only do the names make training more fun, but they also set the tone and reveal the expectations.<p>One of my favorite workouts is called …

Screw the Gym! Do This Lower-Body Workout Anytime, Anywhere

This iso squat challenge will hammer your glutes and quads for as long as you can take it<p>This iso squat ladder challenge pits you against gravity.<p>By adding an extended pause during the toughest part of the squat—the bottom—you intensify the exercise without adding weights. The isometric hold …

The 10-Minute Workout That Will Fry Your Abs

This plank jack complex will crush calories and carve your core<p>The plank strengthens the dozens of muscles between your shoulders and hips.<p>But if you jack your feet in and out as you do it, the plank suddenly becomes so much more than just a core builder.<p>The quick movement of your feet provides a …

Vitamin D Supplements Can Increase Exercise Performance

Workout EnhancerThis supp can boost performance and make exercise feel easier.Research has found vitamin D supplements can improve mental sharpness, …

Wellness

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. …