Author: HUMANFITPROJECT EDITORS

  • The 8-week Strong And Lean workout program: Week 5 and 6

    The following is a listing of the workouts for week’s 5 and 6 the Strong and Lean in 2015 program.

    MONDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET (2/3 sets)

    Dumbbell Chest Press x 10 reps

    Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)

    Rest 3-4 minutes between sets

    CIRCUIT ONE (3 sets)

    Incline Dumbbell Chest Press x 12-15 reps

    Barbell Front Squat x 12 reps

    Palloff Press x 10 reps

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    Push Ups x 15-failure reps

    Cable Flye (High to low) x 12 reps

    Side Plank Scoops x 12 reps each side

    Rest 1-2 minutes between sets

     

    TUESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 sets (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    TRX Row x 15,15,15

    Dumbbell Curl x 15,12,10

    Triceps Pressdown x 15,12,10

    Kettlebell Swings x 15,12,10

    Medicine Ball Lateral Throw x 15,15,15

    Medicine Ball Crunch with Throw x 15,15,15

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    EZ Bar Curl x 15

    EZ Bar Skull Crushers x 15

    Dumbbell Lateral Raises x 15

    Rest 2-3 minutes between sets

     

     

    WEDNESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Foam Roll x 5-7 minutes

    Half Kneeling Hip Flexor with Arms Overhead x 4 each side

    Cat Cow x 6-8

    Thoracic Spin Rotation x 4 each side

    Cobra with Turn x 2 each side

    Child Pose with Turn x 2 each side

    Scap Breakers x 6-8

    Scap Wall Slides x 6-8

    Leg Swings x 10 each leg

    Straight Leg March x 20 yards

    Deconstructed Squat x 5

    SUPERSET ONE (3 sets)

    Walk Out Plank Hold x failure

    V-Up Hold x failure

    Rest 1 minute between sets.

    SUPERSET TWO (3 sets)

    Medicine Ball Suitcase Crunch x 10-12

    Medicine Ball Russian Twist x 20-30

    Rest 1 minute between sets

    FINISHER (2 sets)

    Plank on Hands with Shoulder Taps x 20

    Plank on Elbows with Knees to Elbows x 20

    Plank Hold x failure

    THURSDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET  (3 sets)

    Barbell Back Squat x 12

    Weighted Chin Up x 12

    CIRCUIT ONE (3 sets)

    Barbell Romanian Deadlift x 12

    Landmine Anti-Rotation x 12

    TRX Reverse Grip Row x 12

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Wide Grip Lat Pulldown x 12

    Single Arm Dumbbell Row x 12

    Stability Ball Plank with Arm Circles x 30-45 seconds

    Rest 2 minutes between sets

    FRIDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    Barbell Bench Press x 12

    Jump Rope x 1 minute

    Rest 3-4 minutes between sets

    CIRCUIT TWO (3 sets)

    Incline Medicine Ball Push Ups x 10-12

    Cable Flye (Low to high) x 12

    Dumbbell Farmers Carry x failure

    Rest 2-3 minutes between sets

    Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

    SATURDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    CIRCUIT ONE (3 sets)

    Dumbbell Thruster x 15,12,10

    Dumbbell Bilateral Bent Over Row x 15,12,10

    Plyo Push Up x 15,12,10

    Jump Rope x 100,80,60

    Ab Wheel Roll Out x 15,12,10

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Box Jump x 15,12,10

    TRX High Pull x 15,12,10

    Push Ups x 15,12,10

    Kettlebell Swings x 15,12,10

    Wall Balls x 15,12,10

    Rest 2 minutes between sets

  • The 8-week Strong And Lean workout program: Week 1 – 4

    The following is a listing of the workouts for week’s 1-4 the Strong and Lean in 2015 program.

     

    MONDAY’S

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET (2/3 sets)

    Dumbbell Chest Press x 10 reps

    Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)

    Rest 3-4 minutes between sets

    CIRCUIT ONE (3 sets)

    Incline Dumbbell Chest Press x 12-15 reps

    Barbell Front Squat x 12 reps

    Palloff Press x 10 reps

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    Push Ups x 15-failure reps

    Cable Flye (High to low) x 12 reps

    Side Plank Scoops x 12 reps each side

    Rest 1-2 minutes between sets

     

    TUESDAY’S

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 sets (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    TRX Row x 15,15,15

    Dumbbell Curl x 15,12,10

    Triceps Pressdown x 15,12,10

    Kettlebell Swings x 15,12,10

    Medicine Ball Lateral Throw x 15,15,15

    Medicine Ball Crunch with Throw x 15,15,15

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    EZ Bar Curl x 15

    EZ Bar Skull Crushers x 15

    Dumbbell Lateral Raises x 15

    Rest 2-3 minutes between sets

     

    WEDNESDAY’S

    GET THE VIDEO DEMONSTRATION >>>

    Foam Roll x 5-7 minutes

    Half Kneeling Hip Flexor with Arms Overhead x 4 each side

    Cat Cow x 6-8

    Thoracic Spin Rotation x 4 each side

    Cobra with Turn x 2 each side

    Child Pose with Turn x 2 each side

    Scap Breakers x 6-8

    Scap Wall Slides x 6-8

    Leg Swings x 10 each leg

    Straight Leg March x 20 yards

    Deconstructed Squat x 5

    SUPERSET ONE (3 sets)

    Walk Out Plank Hold x failure

    V-Up Hold x failure

    Rest 1 minute between sets.

    SUPERSET TWO (3 sets)

    Medicine Ball Suitcase Crunch x 10-12

    Medicine Ball Russian Twist x 20-30

    Rest 1 minute between sets

    FINISHER (2 sets)

    Plank on Hands with Shoulder Taps x 20

    Plank on Elbows with Knees to Elbows x 20

    Plank Hold x failure

     

    THURSDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET  (3 sets)

    Barbell Back Squat x 12

    Weighted Chin Up x 12

    CIRCUIT ONE (3 sets)

    Barbell Romanian Deadlift x 12

    Landmine Anti-Rotation x 12

    TRX Reverse Grip Row x 12

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Wide Grip Lat Pulldown x 12

    Single Arm Dumbbell Row x 12

    Stability Ball Plank with Arm Circles x 30-45 seconds

    Rest 2 minutes between sets

     

    FRIDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    Barbell Bench Press x 12

    Jump Rope x 1 minute

    Rest 3-4 minutes between sets

    CIRCUIT TWO (3 sets)

    Incline Medicine Ball Push Ups x 10-12

    Cable Flye (Low to high) x 12

    Dumbbell Farmers Carry x failure

    Rest 2-3 minutes between sets

    Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

     

  • The 8-week Strong and Lean workout plan: mobility and core demonstrations

    The 8-week Strong and Lean workout plan: mobility and core demonstrations

    Ryan Heffernan of FOCUS NYC demos the mobility and core workouts for the Strong and Lean in 2015 program.

    —-
    The Strong and Lean in 2015 program was produced for MENSFITNESS.com by HUMANFITPROJECT in association with PR360GLOBAL. 

     

  • The Standards: Build A Big Back

    Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold’s day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises. 

    This week is for the back.

    THE BACK WORKOUT:

    1. Pullups
    3-5 sets
    8-12 reps
    60-90 seconds rest

    2. Bentover Row
    3-5 sets
    8-12 reps
    60-90 seconds rest

    3. Dumbbell Flye
    3-5 sets
    8-12 reps
    60-90 seconds rest

    4. Single-Arm Dumbbell Row
    3-5 sets
    8-12 reps
    60-90 seconds rest

    Shot on location at FOCUS NYC

    This content was originally published on MENSFITNESS.com and produced by HUMANFITPROJECT.

  • Cauliflower Pizza

    Cauliflower Pizza

    Course: Lunch or Dinner; Skill Level: Intermediate

    [separator type=”thin”]

    [columns_row width=”half”]

    [column]

    Ingredients

    1 head Cauliflower

    3/4 cup Flaxseed meal

    3/4 cup Almond cheese

    1 tbs Parsley flakes

    Spinach leaves

    1 can Organic Tomato sauce

    [/column]

    Serving(s) & Preparation Time

    [column]

    Yield : 2

    Servings : 2 small pizzas

    Prep Time : 15m

    Cook Time : 24m

    Ready In : 39m[/column]

    [/columns_row]

    Make It Happen

    [tabgroup layout=”vertical”]

    [tab title=”Step 1″]Pre-heat oven to 375 degrees on a baking sheet place a large piece of parchment paper and spray it with nonstick oil.[/tab]

    [tab title=” Step 2″]Place the cauliflower florets in a food processor or blender and pulse until the cauliflower has the texture of sand. Slowly add Flaxseed meal.[/tab]

    [tab title=” Step 3″]Once mixed together, use your hands to form the dough into a crust on the baking sheet. Pat it down thoroughly, forming the shape you wish. Don’t make it too thick or thin either.[/tab]

    [tab title=” Step 4″]Bake cauliflower pizza crust for 20 min or until golden brown. Remove from oven[/tab]

    [tab title=” Step 5″]Add however much sauce and cheese you want. Bake for another 12 min.[/tab]

    [tab title=” Step 6″]Remove from oven add spinach leaves and parsley. Place back into the oven for 2 min.[/tab]

    [/tabgroup]

     

    This content was published by Chef Miami and shared with HUMANFITPROJECT.com 

    RELATED STORIES:

    Explore our entire recipe collection >>>

  • Lost Across Thailand With Will, Part III

    Lost Across Thailand With Will, Part III

     

  • Pre-Season Workout With Los Angeles Dodger Justin Sellers

    Pre-Season Workout With Los Angeles Dodger Justin Sellers

    Michael Giovanni Rivera, aka GIO, is a strength and conditioning coach based out of Los Angeles, CA, owner of GIOTRAINING and contributor to the HUMANFITPROJECT network. With a robust list of celebrity clientele including models, Playmates, personalities, and professional athletes, GIO gives us a firsthand look at the training of a Major League Baseball player.

    In order to prepare Justin Sellers for spring training and the upcoming 2014 MLB season, I based his strength and conditioning program off a periodization cycle. The first cycle was implemented to increase strength and power. As time progressed and we got closer to spring training, we transitioned his program to more sports-specific things such as short bursts of explosiveness, footwork, and hand-eye coordination—all while maintaining his strength and power gains from the previous months of training.

    Training an athlete like Sellers becomes very complex and requires proper program design. And due to the fact he’s working multiple areas simultaneously, it’s important to keep him injury-free and recovering strong, all while pushing him in the gym and keeping him on top of his nutrition.

    In this video, I chose four baseball-specific exercises that I did with Justin in his training program in order to prepare him for spring training and the 2014 MLB season. Each exercise has a specific purpose and works all the major areas needed.

    Variations of this content appear on MENSFITNESS.com and HUMANFITPROJECT.com

  • Lost Across Thailand With Will: Part II

    Lost Across Thailand With Will: Part II

  • Lost Across Thailand With Will: Part I

    Lost Across Thailand With Will: Part I

  • The Double-Sided Diet meal plan is portion control 101

    The Double-Sided Diet meal plan is portion control 101

    Several years back we launched a Summer Body Project campaign for MEN’S FITNESS magazine. We collaborated with three HFP contributors: Rob Smith, Jason Martuscello, and Tim McComsey. All three joined us for a conference call to discuss creating a training program that all would agree with. The goal was to design something easy-to-follow and suitable for the following two types: folks on the skinny side trying to gain mass and folks on the heavier side trying to lose fat. Given the two different goals, hence the name, Double-Sided Diet, the nutrition would be slightly different. Tim McComsey, a registered dietician took on the task to creating a blueprint to eating.

    If you’re looking to apply this diet to a training plan, the options are endless. If you’re looking to gain we suggest the wildly-popular 4-week Bulk Up, if you’re looking to lose, we suggest the 6-week Trim Up. If you want something in between, check out Redemption, Reconstruction, or Unlabeled. Hell, give us a follow on Instagram for all of our programs in our highlights section @humanfitproject

    The Double-Sided Diet is portion control:

    We gain or lose weight based on the quantity of food we eat. Eat more (calories) than the body needs, weight is gained. Eat less than the body needs, weight is lost. Whether that weight gain or weight loss is muscle or fat comes down to the quality of food, or the macronutrient breakdown of it. (Protein, carbs, and fats). For a much deeper dive on eating for building muscle and losing fat, we highly suggest you see our piece on intuitive eating. There’s even another sample diet plan is this doesn’t seem like it’s for you.

    The Double-Sided Diet meal plan

    The following meal plan is based on a male wanting to hit a weight of 175 pounds.

    MEAL 1

    TO GAIN TO LOSE
    2 whole organic eggs 1 whole organic egg
    1/2 cup egg whites 2 egg whites
    1 cup oats mixed in water 1/2 cup oats mixed in water
    1 large orange, apple or grapefruit 1/2 cup berries

    MEAL 1 approximate breakdowns

    CALORIES: 600 CALORIES: 320
    Protein: 32 Protein: 20
    Carbs: 80 Carbs: 37
    Fat: 16 Fat: 8

    MEAL 2

    TO GAIN TO LOSE
    1 cup Greek yogurt (2%) 3/4 cup Greek yogurt (0%)
    1/4 cup walnuts 1/8 cup almonds or walnuts
    1 cup berries

    MEAL 2 approximate breakdowns

    CALORIES: 370 CALORIES: 145
    Protein: 25 Protein: 17
    Carbs: 31 Carbs: 6
    Fat: 17 Fat: 6

     MEAL 3

    TO GAIN TO LOSE
    6 oz organic chicken breast 4 oz organic chicken breast
    1 cup brown rice 1/4 cup brown rice
    1 tbsp olive oil 2 tbsp olive oil
    1 cup green vegetables 1 cup green vegetables

    MEAL 3 approximate breakdowns

    CALORIES: 645 CALORIES: 490
    Protein: 58 Protein: 35
    Carbs: 55 Carbs: 16
    Fat: 20 Fat: 32

     MEAL 4 (shake)

    TO GAIN TO LOSE
    2 scoops whey protein 1 scoop whey protein
    12 oz almond milk 8 oz almond milk (unsweetened)
    3 tbsp organic peanut butter 2 tbsp almond butter
    1/2 cup dry oats
    1 large banana

    MEAL 4 approximate breakdowns

    CALORIES: 815 CALORIES: 375
    Protein: 57 Protein: 32
    Carbs: 63 Carbs: 8
    Fat: 37 Fat: 24

    MEAL 5

    TO GAIN TO LOSE
    6 oz wild salmon 4 oz wild salmon
    6 oz sweet potato 2 oz sweet potato
    2 cups green vegetables 1 tsp olive oil

    MEAL 5 approximate breakdowns

    CALORIES: 460 CALORIES: 250
    Protein: 40 Protein: 25
    Carbs: 45 Carbs: 12
    Fat: 14 Fat: 12

     MEAL 6 (pre-sleep shake)

    TO GAIN TO LOSE
    2 scoops whey protein 1 scoop whey protein
    12 oz almond milk 8 oz almond milk (unsweetened)
    3 tbsp almond butter 2 tbsp almond butter

    MEAL 6 approximate breakdowns

    CALORIES: 560 CALORIES: 365
    Protein: 59 Protein: 32
    Carbs: 12 Carbs: 8
    Fat: 32 Fat: 24

    APPROXIMATE DAILY MEAL TOTALS: Gain

    Calories: 3,450
    Protein
    Carbs
    Fats

    APPROXIMATE DAILY MEAL TOTALS: Lose

    Calories: 1,945
    Protein
    Carbs
    Fats