How to Build Muscular Legs

Guest Article by Fitness Expert and Triathlete Ben Greenfield

Of all the sports on the face of the planet, professional cycling produces some of the most impressive legs. But you don’t have to ride a bike for 4-6 hours a day to get those same rock-hard quads, rippling thighs, and powerful, muscular calves. Instead, in this article, you’ll learn how to use a highly effective series of strength and toning moves to get legs like Lance Armstrong.

By splitting the legs into three basic muscle groups, the quadriceps, the hamstrings and the calves, you can create a strategy for targeting each section. Here is how: Continue Reading →

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Three Moves to Get a Better Chest

Guest Article by Fitness Expert and Triathlete Ben Greenfield

Whether you’re a guy or a girl, a better chest is something that can help you look better in a swimsuit or business suit. But getting a better chest goes far beyond simply looking good or having nice pecs.

This is because the chest muscles are responsible for flexing your upper arm bone (as you’d do when swimming), moving the arm inwards (as you’d do when holding bike handlebars) rotating the arm bone towards the body (as you’d do when running), and breathing deeply (as you’d do during intense exertion).

Because of those actions, getting a better chest is crucial to both aesthetics and performance – whether you’re a power lifter or an endurance athlete.

So here are three ways to take your pecs to the next level and get a better chest: Continue Reading →

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4 Ways to Get A Better Butt

Guest Article by Fitness Expert and Triathlete Ben Greenfield

Maybe you have super skinny legs and don’t like your flat backside. Maybe you want your butt to look better in jeans or a swimsuit. Or perhaps you simply can’t seem to generate the muscular force you want while lifting weights, running or riding a bike.

Whether you’re pursuing performance or power, you’re about to learn how to get a better butt, what your butt muscles actually do, good butt muscle exercises, and a simple 4-step solution to get your glutes firing.

Continue Reading →

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How To Get A Flat Stomach

Guest Article by Fitness Expert and Triathlete Ben Greenfield

Whether it’s a sign of health, beauty, virility, or movie star status, a flat stomach is something that many people all over the world crave. This is because a flat stomach is so hard to get. It can indicate full-body strength and it is essential to powerful performance.

In this article, you’ll learn how to get a flat stomach safely, effectively, and with zero liposuction involved. Continue Reading →

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How To Get A More Athletic Looking Body – Interview with Fitness Expert Ben Greenfield

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Ben does 15-20 triathlons a year. This means he is not unaccustomed to stripping down to Speedos to hit the water.

Lucky for him he’s tri-ripped (a ripped triathlete).

After perusing his website I (Trevor) see that once you are tri-ripped, you can pose for half of all photographs with your shirt off.

The last time I had my shirt off in public I spent all day sucking in my non tri-ripped stomach.

The problem is . . . even though I am in pretty good shape because of marathon training my muscles are concealed under a cozy blanket of fat.

The Skinny Fat Look

This happens when runners have a lot of fat deposits along the waistline (love handles, muffin tops, gut) yet skinny legs, arms, and chest. This skinny fat look stems from a combination of low amounts of muscle, a lot of aerobic training, and a high carb diet.

And after reading that last paragraph you never need to see me shirtless.

The Fit Fat Look

Ben describes this as a runner who is built more like a rugby player. The body has stored its fat in various places throughout the body and copious amounts of exercise can’t blast it away. That’s because the real problem is often a hormonal imbalance which needs to be diagnosed by a hormone specialist. Also, the fit fat runner is dealing with the same dietary and exercise imbalances of the skinny fat runner.

Where to Go From Here
I would love to be an endurance runner with a more athletic looking body. I want less body fat and more toned muscles. I want to rip my shirt off at the next family gathering and say, “Somebody call a veterinarian cus’ these puppies are sick!”

And if you are like me and are tired of being skinny fat or fit fat then listen to my take-a-ways from this episode. Three simple action steps. Continue Reading →

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Running Etiquette – How Not To Be a Rude Runner!

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This is funny . . .

One of my aunts sent me an article recently about the negative effects of long distance running.

I started reading some of the comments afterward to see if anyone would voice an alternative opinion in support of running. Instead I ran across this woman’s comment.

Here is Barbara’s two cents on runners:

“I think too much exercise is when you are in pain or uncomfortable for an extended period of time. Many runners look like they are in pain the whole time. They don’t look happy or meditative. They are usually angry and aggressive and refuse to run on sidewalks but instead run in the road and make you almost hit oncoming traffic trying to drive around them. I think they are a menace to society and a pain to deal with. There is usually room on the side of the road or sidewalk for them, but they charge at your car like enraged bulls. I think they are bullies and egomaniacs. If cyclists and joggers have any look on their face, it is like of smug superiority or bent determination.” Posted On Jan 25, 2012

I was pretty surprised by the animosity she expressed and it got me thinking that she can’t be the only person out there that feels that way about runners.

Here are the rules of running etiquette: Continue Reading →

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Running Past Obstacles in Your Marathon Training

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Each of us face obstacles and roadblocks on our way to reaching our running goals.

We can either let them stop us or we can problem solve and find a way to get past these hindrances. Each time you do something hard it loses some of its power over you. Slowly you take the power away from your fear.

Let’s look at some specific obstacles and how to overcome them. Continue Reading →

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Flashback Episode: How to Perfect Your Running Form

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Running form encompasses the position and state of relaxation of your body as you run.

Having good form can save energy and decrease the chance of getting a common running injury!

If you are a new runner it is important to learn good running posture so that you don’t pick up any bad habits. If you’ve been running for a while be sure to evaluate your running form to see if there are areas that need improvement.

Let’s take a look at each body part directly involved in running. Continue Reading →

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Setting and Achieving Your Running Goals in 2012

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The beginning of the year is typically the time when we think about what we want to accomplish in the New Year. This reflection often causes us to set New Year’s resolutions.

How can we set goals that are meaningful, realistic, and do-able? I developed the acronym R.E.A.P. which stands for REALISTIC, EVALUATION, ACTION, PERSEVERANCE. Continue Reading →

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Marathon Success Stories

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In this episode we bring you success stories from four people who ran their very first marathon this year (and one ultra marathon).

All four of these runners are loyal MTA fans and it was a huge treat to talk with them. They are everyday people like you and I who took on the challenge of the marathon and changed their life for the better.

No matter where you are in your running journey be sure to celebrate the successes, dream big, and never give up! Continue Reading →

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Secrets of Proper Recovery

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When I was training for my first couple of marathons I didn’t give recovery much thought.

My biggest priority after finishing a run was getting a shower. I didn’t know that what I did in the minutes and hours after a hard workout was almost as important as the workout itself.

The body has the capacity to work hard and improve, but it also needs time to recover. When you don’t take time to recover properly this can take a toll on the body. Here are the secrets to proper recovery. . . Continue Reading →

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I Survived My First Marathon!

Andy Richardson (pictured left) is a blogger at Start Running for Beginners. He trained for his first marathon using Angie’s Official Guide Ebook.

November 5th, I embarked into the unknown territory of running a marathon for the first time. During that time I found why they call this ‘endurance’ running. It wasn’t the prettiest race, and with a time of 4:54, I did not break any records. But I did somehow pull myself through those last few miles, and now I can join the ranks of that small segment of the population that calls themselves a marathon runner.

Ready, Race!
I found my way to the starting line of The Savannah Rock n Roll Marathon along with 15,000 half-marathoners and about 5,000 full-marathoners. You could taste the excitement and anxiousness in the cool morning air. Continue Reading →

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