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World-Class Fitness in 100 Words

“Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many …

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Should Women Lift Weights Over Age 40?

At 71-years-old, Dr. Catherine Walter of the University of Oxford holds every record for her age and weight in the World Drug-Free Powerlifting Federation. “It’s good to have the records because it shows people that older people can be strong. After the age of 40, your muscles start deteriorating. “Cycling won’t help it, swimming won’t …

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Low back pain? It’s probably your glutes.

Your glutes (or butt muscles) are the strongest muscles in our body, but one of the most overlooked. The glutes consist of three major muscle groups: the gluteus maximus, gluteus medius, and the gluteus minimus. We need them for standing up from a sitting position, walking, bending forward, moving our leg up toward the torso, …

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What to Eat Before You Exercise

Fueling correctly before your workout will help you perform better and recover quickly. Ideally, you want to have energy during the workout without feeling too full. Here’s how to achieve that ideal balance, whether you workout first thing in the morning, mid-day, or in the evening. Early-morning Exercise Nutrition Eat 30-60 minutes before working out …

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