Ashley Horner's Charlie Mike fitness plan is your chance to commit yourself whole-heartedly to a new kind of mission, and then keep fighting until you complete it. More people than ever are throwing themselves into the challenge of competitive powerlifting.
Some say you can't go wrong as long as you squat on leg day, but it's not quite that simple.
Steve Cook's Modern Physique fitness plan can help you discover, define, and achieve your best-ever physique. At its core, Duel is a muscle-building plan that will help you increase strength and put on quality muscle mass. Cut away the fluff and distraction, and focus on getting better at these 6 essential movements. Looking to add some new moves to your body-part routines—or just get more bang for your buck with your existing exercises? Here are six of my tried-and-true get-lean strategies to help you prepare to bare all when the sun comes out to stay. Most people default exclusively to high-intensity interval training, or HIIT cardio, when it comes to getting lean. I like to do my HIIT in short, sharp bursts, performing 30-second sprints on the treadmill or rowing machine, followed by 30 seconds of rest, for 10-15 rounds.
I like to do my HIIT in short, sharp bursts, followed by 30 seconds of rest, for 10-15 rounds. This approach combines HIIT's fat-burning ability with the recuperative benefits of low-intensity cardio, basically giving you the best of both worlds.
I live about ten minutes from the beach, so I love to go out for an early-morning, pre-breakfast power walk. A lot of people assume that in order to get shredded, you need to lift more reps per set and really "feel the burn," but this isn't necessarily true.
I usually hit two compound exercises in a row, such as squats and leg press, then hit my legs immediately afterwards with isolation exercises like leg extensions and curls. The increased time under tension caused by giant sets leads to more muscular exhaustion, a greater energy demand, and more fat burned post-workout as those muscles try to recover.
DRM training really pushes the envelope of both your pain threshold and your muscular endurance.
Usually, my fat intake is about a half a gram per pound of body weight, which comes out to about 90 grams of fat daily for me. This simple change gives me just enough of a caloric deficit to burn fat while still leaving me with enough calories from dietary fat to power my essential bodily functions. No matter what your timeline, write down everything as you go through that process: what you ate, how it affected your physique, even if it did anything to your body's level of detail or your overall mood. Getting lean is no easy task, and supplementing your nutrition can help with cravings as well as energy levels. I also take a Grenade Ration Pack daily to ensure I get all my essential fatty acids and micronutrients (vitamins and minerals) that could be missing from my whole-food diet. If you're looking for ways to shake up your morning protein routine, check out the flavor-packed, protein-rich options in this smoothie recipe roundup!


On Purchases of Rivera products with your Sweetwater credit card made between now and December 31, 2016.
From delicious chimey cleans to a range of thick crunch to high-octane shred, the Rivera Venus 6 delivers.
Plug in and wail - this amp loves guitarsAs soon as you snap this amp out of standby, you can feel it - we're talking incredible responsiveness: spongy, creamy feel, bouncy dynamics, a sweet top end, and a seamless transition between spanky cleans and the onset of filth. Sweeten your sound with classic spring reverbFew people understand spring reverb the way that the engineers at Accutronics do, and it's one of their remarkable reverb units that lets you dial in lush and dimensional guitar tone right inside your Rivera Venus 6 combo amp. Sweetwater's friendly Sales Engineers are regarded as the most experienced and knowledgeable professionals in the music industry, with extensive music backgrounds and intense training on the latest products and technologies. Sweetwater's Flexible Payment Plan is a convenient, interest-free way to buy gear now and stretch your purchase across three budget-friendly payments. NEW YORK (Reuters) - With High Intensity Interval Training (HIIT), which consists of short bursts of intensive activity followed by short periods of recovery, fitness experts say the harder the push, the greater the reward. In fact, the summer sun will be high in the sky sooner than you might think, which means shirtless weather is coming in hot. If you want to reveal a shredded six-pack come summer, now's the time to plan and prioritize your weight-loss goals.
After all, the intense metabolic demand HIIT places on your body is like nothing else, and when done correctly, can take several days to recover from. I even like to add a little extra steady-state (because it doesn't demand much in terms of recovery) when I want to burn even more calories.
This better simulates running on an actual road surface, making your body work that much harder to keep pace.
This helps me start my day on a positive note while allowing me to save the energy I acquire later in the day for weight-based workouts.
It also burns around 300-400 extra calories, meaning that I can eat more food during the day—and who doesn't love that? Your nutrition and cardio should do the shredding for you, and your lifts should work to maintain your muscle mass and strength. I do 4-5 sets of each exercise rather than the standard 3-4, which increases the overall time under tension for each body part, burns more calories, and contributes to overall fat loss.
This forces my muscles to work 3-4 times as hard and 3-4 times as long per set compared with a straight-set format. Forced reps push you further than you would normally go on your own, driving adaptation and producing an additional calorie burn that a straight set does not provide. Once you feel like you can't push out even one more rep, have a partner help you squeeze out 3-5 forced reps with the same weight.
I like to keep my carb intake relatively steady year-round to keep my energy high, which allows me to work out harder. As I get closer to my goal date, or the date on which I want to look my best, I taper this number until it reaches about 40 grams a day. I'm a bit of a data geek, so I love to keep detailed records of my calories and macronutrients from every diet and show prep I've ever done.
For example, I am usually not more than three weeks out from photo-shoot conditioning, but if I want to step it up and really get stage-ready peeled, I give myself 10-14 weeks.


This way, next time you want to lean out, you'll have an accurate and exact accounting of what worked and what didn't. I love to have a Hydra 6 Strawberry Siege protein shake with my oats after every tough workout to kick-start recovery, spur muscle growth, satisfy my sweet tooth, and help me stay full. And, when it comes to traveling, I always carry a Carb Killa protein bar to make it easy to sneak in meals, even when things get busy. Class A guitar amps, typically fitted with EL84 output tubes, are icons of tone, but they can be finicky.
This 3-spring reverb features a long and remarkably vibrant decay, and when you kick up the Venus 6's presence control you can easily create bright and brilliant clean tones with the perfect touch of shimmer. A Sweetwater Sales Engineer will get back to you shortly about the Rivera Venus 6 112 - 35W 1x12" Guitar Combo Amp.
Simply choose the "3 Easy Payments" option in your cart, and we'll divide your purchase amount into three convenient payments, billed to your current MasterCard, Visa, Discover, or American Express card. Transformed is designed to provide you with everything you need to make this the year it all finally comes together! What that means for you is a heightened calorie-burn both during the workout and as you recover. I actually follow my HIIT with 15-20 minutes of low-intensity cardio to help remove metabolic byproducts that accumulate during high-intensity exercise, which allows my muscles to recover quicker and gets me ready to train all over again. I also front-load my workouts with at least two compound movements, which require a lot of energy. This gives me plenty of information to compare, and allows me to assess the best plan of action to meet my next goal based on my current condition. And best of all, at a club-friendly 35 watts and with a half-power switch, you can push the output to take advantage of the vocal, singing quality of those four satiny 6V6s without bludgeoning your fans in close proximity to the stage. From the knowledgeable and professional customer service to the flawless and prompt arrive of my new guitar, Sweetwater distinguished itself as the premier place to purchase and instrument.
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This allows me to keep my muscles full and strong, potentially add a bit of new size, and hit an ideal short-term hormone release. Rivera wisely chose 6V6GT tubes from Electro Harmonix - the rock-solid, state-of-the-art version of the valves that rocked smaller American amps of the '50s, '60s, and '70s - for fat, round tone with smooth, rich distortion and the fabled grittiness you crave. On the other hand, there's enough gut-punching power on tap to keep your drummer in his place.
The Venus 6 is also perfect in the studio - put a ribbon mic on this beastie and you'll be giddy with delight.
With nothing but the finest components - and the key heat-producing ones mounted on an industrial-grade heatsink - the Venus 6 scores off-the-charts on reliability - a Rivera hallmark.
Sweetwater knows what you need in a combo amp: portability, dependability, and versatile, killer sound - and the Rivera Venus 6 gives you all three.



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