I recently find myself in a conundrum.

I am an African-American male that works as part of a leadership team for a Fortune 500 Telecommunications company. As a leader I have been recognized for being one of, if not the best in my field. The problem is I also get recognized for being “Aggressive”, “Intimidating”, and “Menacing at times”.This type of feedback is given in response to why i am overlooked for promotion repeatedly over the past few years.

Full transparency, I am 5’11, 265 lbs. I have a very deep voice and I do not walk around with smiling at everyone, By nature, I am an introvert but i have consistently worked to not be limited by that and be open/friendly to everyone. I am a millennial, even though my personality doesn’t match, i am in the generation that needs information immediately! I was taught to walk with my head up, shoulders back, and with pride. That’s how I was raised. I was also raised to be honest, hard working, and not surround myself with individuals i do not trust because one of two things will happen, they will bring me down or I will speak my mind and cause unnecessary trouble for myself.  I have a degree in Computer Science, I have a range of skills from programming to building and maintaining networks. Suffices to say that i have some intelligence.

All of these positive attributes are consistently overshadowed by my physical appearance. I constantly work to build and improve a work standard for front line employees, as well as the members of my leadership team that is repeatedly halted because my drive and passion for meeting these goals is perceived as “aggressive” or “abrasive” simply because of my voice and physical appearance.

I was recently “coached” for being aggressive during a refresher training. I asked two questions during that session. Now, I was told that the two questions I asked were very valid. It was just my delivery of those questions. I asked how I could have asked the questions differently, and I was told there was nothing wrong with the what I asked. (How the hell is that?!) I asked during that “coaching” conversation if my voice was the reason. They stated no, but i may want to try and soften my tone so that i don’t come across in an unprofessional way. I then proceeded to ask several clarifying questions… “did i speak out of turn, did i cut the trainer off while she was speaking, did I raise my voice” The answer was no to all of those questions.

With that being said I was told that in order to prevent from getting into further trouble in the future I need to smile more, and be more approachable. The problem with that statement is I smile all of the time and despite being introverted, am very approachable to everyone except for:

• those that try to get over on me
• those that have less than stellar job performance
• and those that are basically intimidated by what they see vs getting to know me

I began to research how many black males struggle with perceptions in Corporate America. I also looked into how muscular people struggle with perceptions of society in general. What i found was this scenario is just one example of the perception of black males in corporate America getting painted as a threat. If you add physically fit, with intelligence, and morals, then those perceptions are amplified 10 fold.

It was very interesting to read that there are many similarities to the struggles of black males in comparison to the struggles of muscular people. Both are seen as a threat just because of physical appearance. Both are given suggestions to stand a certain way, to sit down vs, standing when speaking to an audience, to not lean forward when engaging someone in conversation, to not make a spectacle of themselves by asking “unnecessary” questions (which is determined by someone else), the list goes on…

Now there are some positive suggestions that both sides share. Be the first to engage people in conversation to show that you are approachable and friendly. Actually thats the only positive one i found… :-/

The sad truth is that as a black male with a muscular body, I have to face double the perceptions and work twice as hard as everyone else just be seen in a positive light.

Bernard J Tyson shared the following excerpt with Fortune magazine:

” Let us begin, then, with one cold, hard-numbered truth: For much of corporate America, racial diversity continues to be at best a challenge—and at worst a flat-out fiction—particularly in the executive ranks. There have been only 15 black CEOs in the history of the Fortune 500, of whom five are currently in the role. (Ursula Burns, CEO of Xerox XRX -0.73% , is the only woman; Kaiser Permanente, the organization that Tyson runs, is a nonprofit and therefore ineligible for the Fortune 500.) Nor is it much better outside the corner office. According to a corporate diversity survey released last June by the office of Sen. Bob Menendez, a New Jersey Democrat, black men and women account for a mere 4.7% of executive team members in the Fortune 100 (the top 100 U.S. companies by revenue), a share that hasn’t budged since the survey was first conducted in 2011. Even at smaller companies, African Americans hold an estimated 6.7% of the nation’s 16.2 million “management” jobs, according to the latest figures from the Bureau of Labor Statistics, though they make up twice that share of the population at large.

Numbers, however, don’t capture the frustration that many black executives feel as they try to thrive and compete in a realm where race is often seen as an asterisk on their resumes and an unspoken subtext in conversations about career advancement. For black men, though, the challenges of the corporate life are daunting at least in part because they are sometimes hard to pin down—influenced as much by age-old prejudice as by cultural preconceptions, the subtleties of psychology, and the weight of human history (more on that soon). Black males are not seen as an option for leading executive positions many times simply because they do not look how someone believes they should, or they have ideas that are not accepted by their leadership. And many black males in positions of authority have built their own ideals of how things should work at their perspective companies. Sometimes those ideals do not agree with the status quo designed by company leadership and if they work to change the culture for the betterment said company, its viewed as “not supporting company initiatives.” Black males are in a constant battle to even the playing field that many times lasts the span of a career. This leaves many having the feeling of failure, or short-comings due to impenetrable glass ceilings put in place by white corporate America. “

Now couple those prejudices with the fact that I, as well as many other minority men are bigger,stronger, more muscular, or however you wish to describe an individual that lives a fitness lifestyle and those statistics are worse than what you see above. As I think about this, the scariest part of it all is that you can interchange the gender and minority type and see many of the same issues.

So the question becomes, what do we do about that? Do we smile, play the game by their rules, and just try to get by and not work towards the goals we set for ourselves? Or do we continue to fight and break down barriers that would help others like us in the future? My conundrum

Protein powders are a quick way to help ensure that your body is nourished and satisfied. People use them for a variety of reasons — to lose weight, to improve sports performance and build muscle mass, and for overall wellness.

How do you know which protein powder is best to meet your personal health goals? It’s important to know the difference between available protein powders as well as how they stack up against whole food protein sources.

Whole foods vs. protein powder

You can meet your body’s daily protein requirements whether you drink shakes or eat only whole foods. However, they don’t offer equal nutritional value.

What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods have more vitamins and minerals the body needs to function properly.

Protein types and uses

Whey protein is one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels. Whey isolates and concentrates are best to use after a workout.

Soy protein is another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass.

Other types of protein include:

• Egg protein, released more slowly than whey, can be taken throughout the day.
• Milk proteins help support immune function and enhance muscle growth.
• Rice protein, which is 100 percent plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free.
• Pea protein is highly digestible, hypo-allergenic and economical.
• Hemp protein is also 100 percent plant-based. It’s a good source of omega-3 fatty acids.

Matching a powder to your needs

With so many choices, how do you decide which protein powder is best for you? Here are some general guidelines, based on the outcomes you’re looking for:

1. Build muscles — For muscle growth, choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein). Whey protein and whey isolates are your best options.
2. Lose weight — To lose weight, choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain.
3. Stay vegetarian or vegan — If you are vegetarian or vegan, don’t choose milk-based protein shakes (e.g., whey, milk proteins); instead use 100 percent plant proteins.
4. Go low-sugar with diabetes — Patients who have diabetes should choose protein shakes without added sugar (don’t choose protein powders with sugar listed as one of the first three ingredients). It’s also best to look for a shake that’s low in carbohydrates (less than 5 grams per serving).
5. Limit protein for kidney disease — People with kidney disease can’t tolerate a lot of protein at one time. Stick with powders that have a lower-range protein content (10-15 grams per serving).
6. Avoid gastrointestinal problems — Patients with irritable bowel syndrome or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, don’t choose powders that contain gluten.
7. Stick to your budget — To save money, buy tubs of protein powder instead of ready-to-drink protein shakes which are more expensive because they’re convenient.

Top 5 Highest Quality Protein Powders

I will be the first to admit that the supplement companies that I have used and promoted for years are not the best on the market. I can only image what type of progress I could have made in the gainz department had I been aware of this information. Oh well…hopefully this information will help you guys not miss any opportunities to make some quality progress towards your physique and health goals. The list below is comprised of protein powders with the highest concentration of protein, as well as economically priced. The information used to determine this list come from the lab results completed by labdoor.com.  If you need a supplement to meet your protein needs, make sure you choose one of these.

MTS Whey Protein

Concentration of Bound Protein – 92%

Description – MTS Nutrition Machine Whey is the perfect whey protein supplement. While we want the in-tact biologically active fractions found in whey protein concentrate, we also want whey protein isolate to keep the lactose extremely low, and the fat and carbohydrate content nearly non-existant. Machine Whey is perfect for use around training and is also a great protein source for your meals. Imagine replacing that bland chicken breast with a delicious milkshake – this is the protein for you!

Buy at Amazon Sports Nutrition

Myprotein Iso:Pro 97

Concentration of Bound Protein – 91.4%

Impact Whey Isolate is an isolated form of undenatured whey protein. This means it is manufactured using an ultrafiltration process to provide a protein content of over 90% per serving while retaining most of the protein’s bioactivity. Due to this complex and careful process, each serving of Impact Whey Isolate contains minimal amounts of fats and carbohydrates, maximizing the amount of protein you get for your money. Ingredients: Whey Protein Isolate, Cocoa Powder, Artificial Flavoring, Sucralose, Soy Lecithin. ALLERGENS: Contains Milk & Soy (Lecithin) Ingredients.

Buy at Amazon Sports Nutrition

Muscle Feast Grass Fed Whey Isolate

Concentration of Bound Protein – 91.3%

• 24-25.5 grams (depends on flavor) of high-quality protein per 28 gram serving – 90% Protein
• Sourced from cows that are certified to be grass fed
• No artificial hormones or antibiotics (rBGH & rBST free)
• Non-GMO
• Gluten & lactose-free
• Undenatured, cold microfiltered, & ultrafiltration processed
• 4 grams of naturally occurring BCAAs per serving
• No additives or artificial ingredients

Buy at Amazon Sports Nutrition

Integrated Supplements Whey Isolate Protein

Concentration of Bound Protein – 89.7%

Unlike other whey proteins, integrated supplements 100% natural CFM whey protein isolate is expertly formulated using only the highest quality ceramic filtered whey protein isolate. Absolutely no inferior whey concentrates, ion exchange isolates, or resin-filtered isolates are used. Make no mistake about it. All whey proteins are not created equal. We truly believe that you’ll find integrated supplements 100% natural CFM whey protein isolate to be the absolute best-tasting protein supplement you’ve ever tried. We spared no expense to formulate our flavors with the highest quality Dutch cocoa, real strawberry pieces, and finest natural vanilla money can buy. One taste of integrated supplements 100% natural CFM whey protein isolate and you’ll know you’re experiencing the best protein supplement ever created. The integrated supplements commitment to quality ensures that we produce our products without the use of FD&C colors, aspartame, sucralose, or acesulfame potassium. In fact, you can rest assured that all of our products are all natural and we use absolutely no artificial flavors or sweeteners in any of our formulations.

Buy at Amazon Sports Nutrition

Dymatize ISO-100

Concentration of Bound Protein – 83.8%

ISO100 is simply muscle-building fuel. Known worldwide for quality, taste, and purity, ISO100 is produced to our highest quality standards. ISO100 is formulated using a cross-flow micro-filtration, multi-step purification process that preserves important muscle-building protein fractions while removing excess carbohydrates, fat, lactose and cholesterol. ISO100 is made with pre-hydrolyzed protein sources to ensure fast digestion and absorption

Buy at Amazon Sports Nutrition

As you can see there are quite a few popular brands that are missing from this list. The important thing to remember about protein supplements is that when you are trying to meet a macro goal. you want to be as spot on as you possibly can. Whole food will always be the best choice but when time constraints permit you from getting in a meal or after you workout you need to get that protein in… you have to make smart decisions about products you use. If you think i missed a brand or have questions, feel free to leave in the comments section. Eat smart!!!

Best Back Workout for a Monster Back

Most gym junkiez don’t put enough emphasis on a killer back workout routine – nothing showcases a powerful physique more than a wide – thick back.

Having a strong and muscular back puts your physique together and gives you a powerful base.

Not to mention if your back is lacking, you will be more susceptible to injuries during training.

Having a weak back actually holds you back from building lean muscle mass all over your body because you will be weaker on every single compound exercise such as the deadlift, bench press, squat, and barbell row.

                                    Building a strong back is the foundation to big gains!

If your body has no glaring weakness and you are able to lift with maximum intensity on all of the best compound exercises, then you will be able to stimulate an incredible amount of anabolic hormone release.

This alone will transform you into a muscle-building machine. Because your back is one of the largest muscle groups in your body, it is vital that you train it with intensity and overload creating the ideal amount of hypertrophy.

The correlation to bigger arms and a strong back

Many naturally skinny guys have weak biceps and small arms from this lack of a functional foundation.

The stronger your back muscles are, the more your opposing muscle groups can fully develop.

If you have a weak back it will be nearly impossible to reach your full arm growth potential.

Take for instance your chest and bicep muscles that are the opposing muscle groups to your back.

Having a strong and fully developed back will help you press more weight on the bench and curl more weight with your biceps as your body works in symmetry to opposing muscle groups and this will elevate your functional strength a great deal.

This is why one of Arnold’s favorite workouts from his bodybuilding prime was the classic “push and pull” workout.

This helps put an equal emphasis and equal amounts of strength on your back and chest muscles, which creates a powerful and impressive physique.

Just as extremely impressive shoulder muscles involve working all 3 deltoid heads – you need to make sure you are performing a wide array of back exercises that focus on building each section of your back.

There are actually four main groups of muscles in your back – and it is crucial that you develop all four components. The four components to your back muscles are the trapezius, rhomboids, latissimus dorsi, and erector spinae.

Back Training Principles

You want to follow a few principles with your back training if you want an aesthetically pleasing and strong back that will build an incredible foundation to your upper body.

These are the principles to back aesthetics.

1. Make sure you are training your traps with heavy weight to establish the upper back “caps” that bring everything together
2. You need to put an emphasis on your upper and mid lats to create that aesthetically pleasing V-Taper that forms the basis of aesthetics.
3. You need to emphasize heavy weight and time under tension with row exercises to build those bulky rhomboid muscles.
4. Direct lower back work that will create structure in the lower back.
5. Finally: DEADLIFTS. Deadlifts will develop your entire back like no other.

Now most guys train their back but only have a slight V-Taper due to a lot of lateral pull downs but don’t have the other components of their back muscles.

If you want to have an incredible looking back that looks aesthetically pleasing and also builds an awesome foundation you need to follow these principles and train each of the 4 main groups.

The best back workouts that emphasize a “symmetrical back” and stimulates the maximum amount of muscle growth and anabolic hormone release will follow these principles:

1. Compound Exercises that work the lats and hit other components of the back
2. Heavy Training in the 5-8 repetition range that is 75-90 percent of your 1 rep max
3. Exercises that build depth, thickness and width in the back.
4. A high amount of focused and heavy reps with 5-7 days rest between (50-70 reps every 5 to 7 days seems to be the perfect amount for an experienced lifter)

With that being said, what does the best back workout look like that will emphasize all four components of your back muscles and give you that incredibly strong and aesthetic looking back?

Let’s dive in and break down the best back workout for an incredible looking back. Do this workout every 5-7 days for maximum lean muscle gains! Ladies you can follow this same regimen with two adjustments; deadlift rep range 10-12, all other exercises 12-15 rep range!

THE ULTIMATE BACK WORKOUT FOR AN AESTHETIC BACK

1. Deadlifts

Sets: 4, Reps: 3-6, Rest Time: 120 Seconds

Note: This is an incredible back workout because you are emphasizing the erector spinae all the way to your traps. Another benefit is that this exercise will also blast your hamstrings. Make sure to emphasize your form and stay tight during this movement.

2. Seated Cable Row (Close Grip)

Sets: 3, Reps: 6-10, Rest Time: 90 Seconds

Note: This is a fantastic exercise for emphasizing the large rhomboid back muscles so make sure you get a great pump and really squeeze those muscles as you row the bar into your abdomen.

3. Wide Grip Lateral Pull down

Sets: 4, Reps: 8-12, Rest Time: 90 Seconds

Note: This exercise will build your lats and really emphasize the middle portion, which brings together that V Taper look. Make sure that your hands are wider than shoulder width apart to emphasize the mid lats.

4. Barbell Row

Sets: 4, Reps: 8, Rest: 2 Minutes

Note: The barbell row is another awesome exercise for strengthening the erector spine and building up your back muscles. Another bonus is that you will be getting an incredible bicep pump during this exercise.

5. Underhand Grip Pull-Ups (Weighted Optional)

Sets: 3, Reps: 6-10, Rest: 90 Seconds

Note: This one is going to drill your upper lats and also build thickness and depth in your biceps. Underhand Grip Pull-Ups are one of the best bicep builders since you are working your bicep muscles from a different angle.

If you are strong enough make sure that you do these weighted either with a dumb bell between your feet or with a weight belt.

6. 1 Arm Db Row

Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds

Note: This exercise is going to sculpt your rhomboid muscles and is the best iso-lateral type movement for building that barn house door back. The 1 arm db row allows you to work each side of your back individually chiseling your rhomboids to aesthetic perfection.

7. Weighted Reverse Hyper-extension

(A lot of Gyms do not have a reverse hyper extension machine so above is an option that you can use)

Sets: 4, Reps: 10-12, Rest: 90 Seconds

Note: This is the best exercise for targeting your lower back and building a strong foundation. Unlike the other back exercises that are working your upper and middle sections of the back, the weighted reverse hyper-extension will target your lower back muscles, which is most guys’ weakness.

This exercise will also help you to dead lift more weight and build a very strong foundation. Many injuries occur due to weaknesses in the lower back.

Finisher

By now your back should just about be done. This quick super-set will finish your session off and give you an insane pump! In order to do this right, you cannot have an ego and use a ton of weight that you cant lift with proper form. These two exercises are strictly for you to squeeze and feel every rep!

T-bar Row – Sets: 2, Reps: 20

super-set with

Straight Arm Pulldowns – Sets: 2, Reps:20

Note: You do not want to use any body-english on either of these exercises. You want to extend your arms to get a full stretch, contract hard, and squeeze for 2 seconds.

If you get through this workout, consider yourself a true Gym Junkie!!! Let me know how you like it or if you have any questions please leave them in the comments. Train Hard!!!!

Food Prep Essentials Make meal prep a cinch with these handy helpers.

​When changing your lifestyle to include prepping meals for the day(s) at time, it is very important to be efficient with your time. If you feel like meal prep is a tedious task, there is a greater chance you will fall off the wagon before you get going. I am gonna list some items that are extremely necessary to your meal prep life. These items will help you prep faster, be more organized, and enjoy the process more!!!

Mess-free chopping FOLDABLE CHOPPING BOARD Slim snacking SNACK TUBES Perfectly portioned meals MEAL PREP CONTAINERS One stop chop PRO VEGETABLE CHOPPER Extend your produce PRODUCE SAVER CONTAINERS Space-maker  FRIDGE ORGANIZATION KIT Snap ‘n’ strain  CLIP-ON STRAINER Label & freeze ERASABLE FOOD LABELS Say goodbye to spoilage PORTABLE VACUUM SEALER Ice ice baby SLIM ICE PACKS Plan ahead MENU PLANNING PAD Take a stand ZIP-LOCK HOLDER Salad to go SALAD CONTAINER A grate investment GRATER WITH STORAGE

Did i leave anything off of the list? If you have any questions about meal prep please leave in the comments below!!

Let me begin this post by saying one thing so there is no misunderstanding…. 

AB ROUTINES/EXERCISES DON’T BURN FAT!!!

You lose fat with nutrition and cardio. If you want to see your abs, tighten up your diet and do more cardio! The bottom line is, if your abs are covered with a layer of fat, you won’t be able to see them, no matter how many ab exercises you do! Now if you are looking for a routine that will strengthen your core and chisel your midsection as your body gets lean, we then I have the ultimate ab workout for you to try. Go through this entire list of exercises as one full circuit. It should take you no  more than 10 minutes. This routine is awesome to do before morning cardio  or at the end of your training session. Try this and let me know how you like it!!!!

Pull-Up Bar

1. Hanging Leg Circles

Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.) Engaging core and keeping legs straight, draw a big circle in the air with feet. Be sure to brace your abs tight so your body doesn’t swing back and forth. Reverse the circle. One circle in each direction equals 1 rep. Do 8 to 10 reps.

Make it easier: Work up to the pull-up bar by doing the move in a captain’s chair first, which will provide more stability.

2. Hanging Bicycles

This one may look like you’re running in the air, but hey, it works. Grip a pull-up bar with palms parallel, arms extended. Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground. From here, pedal your flexed feet as if riding a bicycle. Repeat as quickly as possible while maintaining control for 30 seconds.

3. Hanging Side-to-Side Knees

Grip a pull-up bar. Engage core and lift knees toward the right side of torso, allowing legs to bend naturally. Pull knees as close to right side of chest as possible, then slowly lower back to starting position. Repeat by pulling knees to left side of chest. Completing both the right and left sides counts as 1 rep. Do 8 to 10 reps.

Make it easier: Draw both legs straight up to the center of chest.

Cable Machine

4. Cable Isometric Hold

Don’t let the cable machine intimidate you—it’s easier to use than you think. Stack on a light weight (start with 10 pounds or fewer) and position the carriage so it’s even with chest. Stand next to machine, left side facing away from machine. Hold one cable handle with both hands, then take one big step away from the machine. Extend both arms fully at chest-height, come into a comfortable half-squat, and hold the weight steady. Engage abs to hold the handle straight in front of body—don’t twist body toward the machine. Aim for perfect posture. Hold for 30 seconds, then switch sides.

5. Cable Oblique Crunch

Stack a medium weight onto the cable machine and slide the carriage down to setting close to the ground. Standing with your right side perpendicular to the machine, take hold of the cable handle with your right hand. Place left hand behind head. Engage obliques and lean to the left, away from the machine, performing a standing side crunch. Return to starting position. Do 10 to 15 reps, then repeat on the other side.

6. Side Plank With Cable Hold

As long as you’ve mastered a bodyweight side plank, you’re good to go on this one. Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine. Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet. Extend left arm so body forms a T shape. Hold for 30 seconds, then repeat on the other side.

7. Overhead Kneeling Cable Hold

Load a light weight onto the cable machine and slide the carriage down to a low setting close to the floor. Start with right side of your body facing the machine, right foot and left knee on the floor. Hold the cable handle in both hands and pull the handle overhead, using hands to hold the cable in place on top of head. The goal is to stay perfectly straight (don’t lean toward the machine), with core engaged. Hold for 30 seconds, then repeat on the other side (with left side closer to machine).

Bosu Ball

8. Mountain Climbers

Place the Bosu ball bubble side down. Start in a plank position, gripping the edges of the flat side of the ball. Bring right knee in toward left elbow, then left knee in toward right elbow (like mountain climbers). Repeat, running legs to opposite elbows as quickly as possible for 30 seconds.

Make it easier: Run legs straight in toward chest, instead of to opposite elbows.

9. C-Sit

Place the Bosu ball flat side down. Sit on the center of the bubble side, knees together and bent, core engaged, back straight, and feet on the ground. Once you have your balance, slowly lift feet off the ground and lean back slightly to keep balanced. Raise arms straight at your sides so body forms a V shape. Hold for 30 seconds.

 

10. Side Crunch

Place the Bosu ball flat side down. Rest right hip on ball, legs extended straight. Place hands behind head with bent elbows. (Place right hand on ground if you need more support.) Crunch up to the left, engaging obliques and using your whole core to help stabilize. Think about bringing left elbow to left hip in order to engage obliques. Do 10 to 12 reps, then repeat on other side.

Abs Roller

11. Abs Roll With Side Rotation

If you’ve never tried this piece of equipment, you’re in for a treat—it’s actually fun to use. Kneel on mat with knees hip-width apart. Grip handles of abs roller and roll forward, engaging core. As you come forward, rotate the abs roller toward the right in an arch, so you engage obliques. Roll out as far as you can without letting hips fall to floor or without hiking hips. Slowly roll back to start position and roll out again, this time arching to the left. One roll to each side counts as 1 rep. Do 10 to 12 reps.

TRX Straps

12. Trunk Twist

Place TRX straps at waist height. Stand facing TRX with feet a little wider than hip-width apart. Hold both handles, making a fist around the handles. Take a few steps back, and lean away from the straps so that arms are fully extended, core engaged. Keeping arms straight, pull yourself toward the straps, driving hands to the right. Return to starting position, then repeat, this time driving hands to the left. That’s 1 rep. Repeat for 10 to 12 reps.

Make it easier or harder: Walk feet away from the straps (so your body is at less of an angle) for less of a challenge. Or for more of a challenge, walk feet toward the straps (so your body is at more of an angle).

13. Double-Knee Drive

Lower TRX straps so the bottom of the strap falls just below knees. Kneel on the ground facing away from the straps. Carefully place each foot into a strap and get into a high plank position so that your weight is supported by hands and feet are suspended off the ground in straps. Squeeze thighs to keep feet close together. Engage core and pull both knees in toward right elbow. Return to starting position, then repeat, pulling both knees toward left elbow. That’s one 1 rep. Do 10 to 12 reps.

Make it easier: Pull in one knee at a time straight to your chest.

14. TRX Pike

Start in same high plank position. Engage core and with straight legs, pull feet toward chest, raising hips up while keeping shoulders over wrists and back as straight as possible. (It may feel like you’re in a handstand.) Slowly release and return to starting position. Do 10 to 12 reps.

Barbell or Body Bar

Note: These moves are ideal for the intermediate or advanced fitness fan. You can use either a barbell (with weight, as shown, or without if you’re not quite at Liles’s level) or a weighted body bar. Make any of the below moves easier by eliminating equipment entirely.

15. Lying Side Raise

Lie faceup and hold barbell overhead with arms fully extended, hands shoulder-width apart. Lift straight legs up and toward right hand, engaging core so as not to place any stress on low back. (Keep back and rear flat against the mat, not allowing body to roll to the right or onto right hip.) Aim to tap toes to right hand, then slowly lower feet back to ground. Repeat on the other side. That’s 1 rep. Do 10 to 12 reps.

Make it easier: Lose the barbell and extend arms straight up, trying to tap both toes to hands.

16. Barbell Overhead Sit-Up

You’ll need an incline bench for this move. Lie faceup on bench and hook feet under foot holds. Take hold of the barbell (keep it handy!) and extend it overhead with straight arms, hands shoulder-width apart. Perform a sit-up, so bar is extended overhead, biceps are inline with ears, and back is straight. Slowly lower and return to starting position. Do 8 to 10 reps with a heavier weight or 10 to 12 with a lighter weight.

Make it easier: Perform sit-ups on the incline bench without barbell. Work on raising arms overhead as you sit up in order to prepare for the next step.

17. Barbell Sit-Up With Chest Press

Start in the same position as above. Sit up halfway, so core is engaged, then slowly lower the barbell so it’s in front of your chest. With core engaged, perform a chest press by pushing the bar out in front of chest. Slowly lower bar to chest. Repeat chest press 8 to 10 reps, then lower back to starting position.

Make it easier: Just practice sitting up halfway and extending arms in a chest-press motion without weight.

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#2: Pump Chasers

Instagram @pumpchasers

One of the biggest questions I have gotten is “How do I lose my belly fat? I’ve tried several things but nothing worked”. When I ask people what they have tried to do,  I hear  some of everything… 500 daily sit-ups, cutting calories drastically, excess cardio, fat burners, wearing plastic wrap, body ma

If you want to lose your belly fat….Repeat after me: “Crunches do not burn belly fat“…. And it’s not just crunches. Neither will planks, leg throws, nor the yoga boat poses. “These exercises can strengthen your abs muscles, but those muscles will still be hidden under a cover of chub

If you want to lose the stomach fat and actually uncover those abs, you’ve got to take a total-body approach and these 5 tips can help you with that!

Skip Cardio for Strength Training

Cardio has its place. I will never say do not do cardio at all. It is a fact that “Fat mass can be shrunk by cardio and dieting. However, cardio can burn away both muscle and fat, leaving you skinny but soft

Researchers with the Harvard School of Public Health completed a 12 year study and found that the guys who spent 20 minutes a day weight-training had a smaller increase in abdominal fat compared to men who completed only aerobic exercise for the same amount of time.

Complete Compound Moves

Since spot reduction is a myth, you’ve got to work your whole body to burn fat. While any strength-training workout will help you do that (and while burning fat, not muscle), compound moves like squats, deadlifts, and bench presses require moving multiple joints and muscle groups, burning more fat and building more calorie-torching muscle. Think about it: Rep per rep, rows work more muscle than curls do. “The more muscle you build through proper exercise programming, the more fully firing your body’s engine becomes, and the less effective fat is at staying stuck to your stomach

Eat More Protein

Eating whole, healthy sources of protein is vital to building muscle and burning more fat. While a pound of fat burns two calories per day, a pound of muscle burns six—and takes up a whole lot less room on your frame. And in one 2014 Pennington Biomedical Research Center study, when people ate 40 percent more calories than they needed for eight weeks, those on high-protein diets stored 25 percent of those extra calories as muscle. Those who ate low-protein diets stored 95 percent of them as fat. That’s not to say you should up your caloric intake (we’ll get to that next), but you should up your protein intake.

Cut Some Calories

Fat loss, whether it’s centered on your stomach or in your chins, requires achieving a calorie deficit—burning more calories than you’re taking in. Exercise can certainly help you achieve that, but a healthy diet is probably going to make the biggest dent in your caloric balance, Meadows says. After all, it might take you an hour to burn 400 calories in the gym, but so can swapping out a greasy burger with a baked-chicken sandwich.

Chill Out

“While diet and exercise will get you damn close to your physique goals, living a healthier lifestyle is what may finally get you the body you want. Lifestyle factors such as stress, sleep, and relaxation are so important because they affect your hormonal system, which controls nearly every process in your body. For instance, too-high levels of the stress hormone cortisol, in response to work demands, a lack of sleep, or zero “me” time, can lead to storage of fat around the midsection. Your move: Learn to more effectively manage what stress you do have, and be willing to cut things out of your life that are constant unnecessary stressors.

If you can add just two of these suggestions to your lifestyle, I promise you that you will be closer to achieving the physique you want… Leave comments below.. Let me know what you think. Or if you have questions please feel free to leave those in the comments section as well!!!!

What are Macronutrients

How to Determine Your Macro Intake

The next step is to craft your macronutrient ratio. Sadly it’s not that simple. There’s no such thing as a single ideal or “magical” macronutrient ratio. People have different goals, and so they have to take a different road in order to reach their ideal body.

FACTOR 1: FITNESS GOAL

Firstly you need to decide what is more important to you: building muscle or losing fat. A lot of us want both at the same time and lean mass gains can occur alongside fat loss, as it is the case in carb-cycling or intermittent fasting. However you will achieve better results by tackling one goal at a time. That is because higher carbohydrate ratio augment muscle gains whereas lower carbohydrate ration tend to accelerate fat loss.

As you can see from the pie charts above, fat never goes below 15% of total calories. Although widely demonized, fat is absolutely essential for the proper functioning of our bodies. Since hormones are constructed from cholesterol and other fat molecules, consuming too little fat can actually suppress the normal hormone levels. This also has a negative effect on bodily functions that depend on those hormones. This includes growth, metabolism, reproduction and more. Fat is also necessary for vitamin and mineral absorption.

However not all fat is created equal. Not all fat has the same nutritional value to your body so it’s important you prioritize healthy fat sources like monosaturated fats ( these include egg yolks, nuts, olive oil), medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, chia seeds, tofu, beans, wild rice). As long as you choose the right kind of fat, you can feel comfortable with adding it to your diet!

FACTOR 2: BODY TYPE

As well as your fitness goal, it is also important to consider your body type. This will help you determine how well your body tolerates carbs.

There are three general body types: ectomorph, mesomorph, and endomorph. Very few people fall perfectly into one of the three categories and many of us fall somewhere in between. Even if you find yourself to be somewhere in the middle, these body categories are helpful for establishing a nutritional benchmark. Start with the body type that you most resemble and make adjustments if necessary.

ECTOMORPHS are thin or slender individuals. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance. They find it hard to gain weight and put on mass but it’s easy for them to get lean.  They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.

Diet recommendations: Higher carbs and lower fat. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat.

MESOMORPHS is someone who trends toward being muscular. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat. They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high.

Diet recommendations: Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.

ENDOMORPHS have a larger bone structure with higher amounts of total body mass and fat mass. They typically have a round or pear-shaped body and a slower metabolism. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.

Diet Recommendations:  More fat and protein, less carbohydrate. Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat.

FACTOR 3: GENDER

Gender, although a less pronounced factor than goals or overall body type, it is still important to consider when calculating your macros.

In general, women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle. As such, they may be able to operate on lower carbohydrate intake than men.

This however doesn’t necessarily mean that women should always have a lower carb intake. An ectomorphic woman, for example, training at high intensity would need more carbohydrates than an endomorphic man who is sedentary. On the other hand, a mesomorphic male who is trying to maintain weight is likely to require a higher percentage of carbohydrate, perhaps in the range of 40 percent, while a woman of the same body type with the same goal may wish to start at around 30 percent.

How to Calculate your Macronutrient Intake

Now that you calculated your calories and have options for your macronutrient ratios, you can now break down your macros so you know how many calories you should spend on each macronutrient.

I will use myself as the example. I weigh 247 lbs. So my caloric intake per day for wanting to lose weight should be around 2600 calories.

Let’s say that I choose a 40/30/30 (C/P/F) ratio for my macro breakdown (pretty standard ratio for a balanced diet)

First I multiply my carb macro percentage by 2600 calories to determine your total calories for carbs.

.40% * 2600 = 1,040 calories

Then I divide that number by 4 (remember 4 calories per 1g of carbs)

1,040 /4 = 260

So I would need to have 260g of carbs per day.

You would follow these same steps to determine your protein and fat intake. (remember 4 calories per gram of protein and 9 calories per gram of fat)

Protein

.30 * 2600 = 780                   780 calories for protein

780 / 4 =  195                        195 grams of protein per day

Fat

.30 * 2600 = 780                 780 calories for Fat

780 / 9 = 87                        87 grams of Fat per day

So from this you can see that my daily intake would be as follows.

195 grams of protein per day

260 grams of carbs per day

87 grams of fat per day

or 2600 calories.

For those that need to have a “taste” every now and again or hit happy hour after a hard day. Remember to cut your carbs by more than half(easiest thing to do is focus on eating more veggies those days)!! Then you can feel a little less guilty about knocking back a few! Just don’t wake up the next morning and see someone next to you that will have you regretting life!

I think i will stop here for this post. If you have more questions about this, please feel free to leave them in the comments section. Eat Smart!!!

Kyrie Irving’s fancy footwork and hot handles make him one of the game’s toughest players to guard. Defenders see him crossing them up in their nightmares. On the offensive end, Kyrie needs to be able to stop-and-go at a moments notice to freeze his defenders. The Kyrie 3 basketball shoe is made to match Irving’s fast footwork with a strong, supportive upper and cushioning that maximizes comfort and responsiveness. Whether Irving is freezing his man for a pull-up jumper or blowing past the defender to get to the rim, the Kyrie 3 helps him play like the champion he is. Leave your defender in the dust with a pair of the Nike Kyrie 3.

• Integrated forefoot band locks down the forefoot.
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Ok…. Lets make sure we are all on the same page (please watch these two corny videos below…lol)

LMAO….Ok so i hope we are in agreement!

Men (and women) love big butts, it’s like having a big chest or big arms for guys!

Indeed, having a round, “toned” butt that pushes jeans to the absolute limit is one of the most beautiful sites on the face of the earth. Achieving this look is the goal for women of all shapes and sizes, whether they are gym junkiez or just wanting to get in shape. I am going to tell you, achieving this ideal gluteus maximus is much-much harder for those women who are scared to go in the weight room.  You must overcome your fear, because you will have to lift moderately heavy weights get that Beyonce.

But first, before we begin this conversation,remember that if you want to achieve any of your fitness goals, you will need to have the right nutrition plan.  That coupled with the glute building workout outlined below, you will obtain effective results in a short period of time.

Now lets dispel a few myths that most (I say most NOT all… some of you get it!) women REFUSE to let go of………

The Butt is a group of Muscles Surrounded by Fat, Not the other way around.

There are 3 main aspects that form the appearance of your butt. In this order, they are:

• Muscles
• Subcutaneous Fat
• Skin

Muscles, along with fat, make up the main bulk and shape of the buttocks. There are many muscles in the buttocks region, but the main ones that contribute to the shape of the buttocks are;

• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus

Understanding where and how to activate these muscles is important if you want to influence the shape of your buttocks.

Muscle can be trained through exercise to become bigger. Since the gluteal muscles are close to the outer layer of skin, changes in the size of these muscles will be visible beneath the skin.

Unfortunately, the glutes are a funny muscle group – while they are incredibly powerful, they also can be extremely lazy. Many people have inactive glutes, where their muscles simply have forgotten how to function correctly. Guess what this leads to? A flat ass, and bad posture.

Learning where these muscles are and how to activate them can restore glute function in a short amount of time. So let’s find out exactly which muscles do what.

Gluteus Maximus

The largest muscle in your body, and arguably the most powerful, the gluteus maximus makes up most of the muscle bulk in your backside, and is shown below in green.

Training this muscle will do wonders for the way your butt looks. Stronger muscles naturally have to be larger, and a larger gluteus maximus will give you a rounder and more shapely butt. A well-toned gluteus maximus also prevents saggy butt syndrome.

The gluteus maximus is responsible for extension of the hip in a backwards manner – think swinging your leg back behind your torso, as in plank leg lifts, donkey kicks, or even when walking (though inactive glutes in many people cause other muscles to take over this motion). Gluteus maximus activation also occurs strongly during moves like squats, deadlifts, and hip thrusts.

That’s not all folks. Good old Maximus is a master of many moves and also plays a role in abduction and adduction of the leg (this means sideways motion away from, and towards, the centerline of the body) as well as hip rotation.

Gluteus Medius

The gluteus medius muscle sits as a deeper layer of muscle beneath the gluteus maximus and is also sometimes referred to as your upper glutes.

Gluteus medius is responsible for abduction and rotation of the hip. What does this mean? Abduction occurs when you move your leg out sideways away from your body – in side leg raises, for example. Lateral rotation (towards the outside of the body) of the thigh uses gluteus medius and you can feel this by trying a few clamshell exercises.

Training the upper glutes can help to balance out butt shape and round out the overall buttocks appearance.

Gluteus Minimus

The gluteus minimus is the smallest of the three gluteal muscles, but it still plays an important role in the appearance of the butt. It is located even deeper and directly beneath the gluteus medius, as seen highlighted in the cutaway image below:

The gluteus minimus largely works together with the gluteus medius to perform abduction of the leg. It also is responsible for medial rotation (towards the body centerline) of the thigh.

By now Im sure you are asking what all of this means…

Well, Muscles have to be trained for growth. You have to understand how the muscles work in order to learn how to train them. You train right and eat right to build muscle and lose fat and, eventually, arrive at the booty you want.

You cannot just  walk your way to a shapely butt! Which brings me to the next misconception.

You won’t get an amazing butt by obsessing over cardio.

You know those individuals grinding away on the Stepmill or incline treadmill every damn time you go to the gym?

Have you noticed that not much seems to change no matter how much time they spend doing cardio or many steps they log?

Well, that’s because they think they can get a J-lo like butt with cardio that purportedly “targets” the butt…and they’re wrong.

Unfortunately for these incline addicts, targeted fat loss is more or a less a myth.

Training a muscle does increase blood flow in the area, burn calories, and contribute to muscle growth, and all of this can help you lose fat…but none of it is enough to selectively lean out your derriere.

The reality is fat loss is a whole-body affair. You have absolutely zero control over where fat reduces itself from on your body. (The ONLY way you can is through surgery! If you want to go that route, more power to you.)

When you maintain a calorie deficit, your body reduces fat levels everywhere in your whole body (with some areas losing fat more quickly than others, but that’s another conversation for another post).

This means you could do a million crunches  without getting even close to a six pack unless you also reduce your overall body fat percentage.

Sprints aren’t that great at defining the glutes either.

It’s easy to see why people might think that sprinting is the key to an ass that “breaks the Internet”:

Most sprinters have great butts. While this is true, it is important to note that most sprinters lift weights to develop their strength in addition to running. Strength training leads to hypertrophy, which explains why so many of them are very muscular.

Furthermore, anyone that has run a sprint can immediately tell that it trains the glutes, but that doesn’t mean it’s going to “tone” your booty.

Remember: only a proper diet can do that.

And because sprinting is one of the most demanding forms of cardio you can do, it also comes with a heightened risk of injury and over-training.

While high-intensity interval training is an extremely effective form of exercise, when the goal is glutes, there’s no reason to put your body at risk when there are more effective exercises for getting there.

“Fancy” exercises aren’t necessary for a perfect butt.

You’ve probably heard that if you do the same exercises too frequently, your body will eventually fail to respond to them.

Thus, you’re told, if you want to build a great physique, then you need to switch up your workout routine on a regular basis.

This simply isn’t true.

“Muscle confusion” is a myth and constantly changing your workouts is probably more harmful than helpful.

This is true for any workout, by the way, not just your butt training.

The key to muscle development isn’t variety of exercises but progressive overload.

(Lactic Acid Training is also good for muscular development, if you want to know more about it leave comments below and I will write a post)

OK…OK I will not bore you with any longer information or explanations. I will make this quick and easy for you. Below I will list a few different options for you ladies that should accommodate whichever lifestyle you have. Without Further ado….

                                  The Ultimate Butt Workout

Training 2 X Per Week

This is for the ladies who have limited time to spend in the gym each week or want to spend a few days each week on upper body workouts, too.

In any case, rest 2 days in between each of these workouts.

Workout A

Squat

Warm up and then 3 sets of 6 to 8 reps

Rest 3 minutes in between these sets.

Hip Thrust

3 sets of 8 to 10 reps

Rest 2 minutes in between these sets.

Bulgarian Split Squat

3 sets of 8 to 10 reps

Rest 2 minutes in between these sets.

Romanian Deadlift

3 sets of 15 to 20 reps

Rest 1 minute in between these sets.

Workout B

Deadlift

Warm up and 3 sets of 4 to 6 reps

Rest 3 minutes in between these sets.

Barbell Lunge

3 sets of 8 to 10 reps

Rest 2 minutes in between these sets.

Hip Thrust

3 sets of 15 to 20 reps

Rest 2 minutes in between these sets.

Butt Blaster

3 sets of 15 to 20 reps

Rest 1 minute in between these sets.

Butt Workout Routine #2

Training 3 X Per Week

This is for people whose main focus in the gym is developing their lower body.

Rest 1 day in between each of these workouts.

Workout A

Squat

Warm up and then 3 sets of 4 to 6 reps

Rest 3 minutes in between these sets.

Hip Thrust

3 sets of 8 to 10 reps

Rest 2 minutes in between these sets.

Romanian Deadlift

3 sets of 15 to 20 reps

Rest 1 minute in between these sets.

Workout B

Deadlift

Warm up and 3 sets of 4 to 6 reps

Rest 3 minutes in between these sets.

Barbell Lunge

3 sets of 8 to 10 reps

Rest 2 minutes in between these sets.

Hip Thrust

3 sets of 15 to 20 reps

Rest 1 minute in between these sets.

Workout C

Hip Thrust

Warm up and 3 sets of 4 to 6 reps

Rest 3 minutes in between these sets.

Bulgarian Split Squat

3 sets of 8 to 10 reps

Rest 2 minutes in between these sets.

Butt Blaster

3 sets of 15 to 20 reps

Rest 1 minute in between these sets.

That’s it. Simple, Easy to remember, Effective. Trust me–it’s harder than it looks.

Do these workouts consistently, train hard and push for progression, eat right, and I promise you will develop a nice set of glutes that is sure to turn heads!

Think of broad shoulders as the maraschino cherries on top of your physique. Without them, the Gym Gods will fail to provide you with the cherished “Alpha Rating”, and you will get laid less than Usher after his outbreak scandal.

Long story short, you need to develop your shoulders if you want any chance of being seen as a true Gym Junkie.  Since your manhood is at stake here, you should be desperate for a workout to shock your shoulders into looking like a pair of Geodudes (yes I made a Pokémon reference). Again I’m going to tell you that there is no secret method for shoulder growth; it’s a combination of hard work and heavy volume training with basic exercises.

Ladies I wont leave you out! A good pair of solid, round shoulders will always look sexy, especially when wearing any tube top, tank top, or hot little dress when you are out and about. You all do not have to lift heavy to achieve your goal with shoulders (unless you are into that then in that case GET IT IN!!). To make shoulder exercises work, you need to ensure that you lift the right amount of weight. It should be heavy enough to challenge your arms and shoulders, but be light enough to allow you to perform every move safely and properly.The exercise routines listed below will definitely challenge you but i assure you

I challenge you all to complete one of these shoulder workouts! I promise your shoulders will be screaming for relief by the end of this session.

Workout 1:

Military Barbell Press –      2 x warm-up sets

5×5– Make them 3 heavy sets

Upright Dumbbell Rows –  4×12– Don’t let your ego drive this exercise. You have to use proper form and really get a mind muscle connection!

Incline Bench Dumbbell Lateral Raises – 5×12

Face Pulls– 4×12 – Keep the reps slow and clean, squeeze for 2 seconds and release

FINISHER – Arnold Press 4×12 Superset with Dumbbell Shoulder Press 4×12 – Do the Arnold press and immediately into the normal shoulder press with the same weight

Workout 2:

Behind The Neck Press – 5×8– Moderately heavy reps

Shoulder Shrugs –  5×10 – Heavy!!!!!

Cable Lateral Raise – 5×12 Superset with Cable Front Raises – Try cables for more resistance throughout the entire range of movement

Arnold Press – 5×12 Superset with Face pulls 5×12 – Pump as much blood into your shoulders as possible

FINISHER – Dumbbell Lateral Raises 1×150 (yes 150 reps!!) 50 reps each shoulder; 50 both shoulders

Bent over Dumbbell Lateral Raises 1×120 40 reps each shoulder; 40 both shoulders

Dumbbell Front Raises – 1×90 30 reps each shoulder; 30 reps both shoulders

Let me know how you like the workout… or the post. Or if you have any questions.. Leave me a comment!

Gym Junkiez! This is for all Sneakerheads!! If you are anything like me.. you have to have a fresh pair of kicks to workout in!!! Here are the the freshest sneakers being released this month. Some of them are available now or for pre-order. Train Hard!! Look good doing it!!!

Air Max 97 – August 5th

This version of the Nike Air Max 97 Ultra ’17 is given the classic Silver Bullet finish. The Ultra version of the model is a lighter version of the AM 97 since it comes with new features such as the Ultra sole, the single-layer upper and the new Air-Sole PSI levels to provide a more comfortable ride for daily wear. Most of the shoe comes in Silver, while Red and White accents can be found on the branding and midsole. Shop Nike Air Max 97  Bullet at the links below!

Shop:

Champs

Finish Line

Eastbay

Air Jordan 5 White Cement – August 5th

WANTS

This new colorway of the Air Jordan 5 is inspired by the classic Air Jordan 4 White Cement. It comes with a White leather upper accented by the Black and Red noted on the tongue, branding, lining and parts of the sole. Giving it the “Cement” motif, are the Grey/Black cement hits noted on the midsole and upper eyelets, just like we’re used to seeing on the Air Jordan 4 Cement. An icy translucent outsole completes the major traits of the shoe. Shop Air Jordan 5 White Cement below!

Champs

Finish Line

Eastbay

Nike Kyrie 3 Aqua – August 19th

The Nike Kyrie 3 Aqua shoe was inspired by women empowerment as it graced a Tiffany-like colorway. Today we have a release date to go along with it. Set to release on August 19th, the Nike Kyrie 3 Aqua will retail for $120 in men’s sizes. Womens and GS sizes $100. You can Preorder now at links below!

Kixify

Air Jordan 13 Bred – August 19th

The 2017 version of the Air Jordan 13 Bred features a black leather upper with the signature mesh paneling on the side panels with with 3M overlays. True Red is then placed on the suede mudguard, midsole and heel. A red Jumpman on the tongue and the signature panther eye-inspired hologram on the ankle complete the look.

Nike Flyknit Trainer Cookies & Cream – August 24th

The NikeLab Flyknit Trainer Cookies & Cream comes equipped with a simple and clean black and white Flyknit upper with additional hits of black on the Swoosh branding on the side panels, heel tab, and the branding on the tongue. Other details include an elastic sock-like collar, Flywire cables, and a white midsole/outsole.

Air Jordan 8 Cool Grey – August 26th

This new colorway of the Air Jordan 8 uses the “Cool Grey” color scheme that was made popular by the Air Jordan 11. The shoe features a Cool Grey and Wolf Grey nubuck/suede upper with tonal detailing on the cross straps, laces, tongue, and even the chenille Jumpman patch on the tongue. The year “1993” has been placed on the heel as a nod to when the Air Jordan 8 originally released.

Air Jordan 13 GS Wolf Grey – August 26th

This colorway of the Air Jordan 13 GS comes in a clean Wolf Grey, White and Deadly Pink color scheme. Wolf Grey takes care of the majority of the leather and nubuck upper, white the White detailing and Pink tones (outsole branding) provide the subtle contrast.

Highs & Lows X Adidas Consortium EQT Support ADV – August 26th

The Highs & Lows x adidas Consortium EQT Support ADV comes with a simple and tonal sand colored upper contrasted by the Olive hits noted on the ribbon branding on the side panels. Other features include the gum outsole, Olive lace lock, leather accents, dual-colored rope laces, hairy suede on the heel, dual branding on the tongues and a Primeknit-constructed upper. The shoe will release exclusively at Highs & Lows and highsandlows.net.au on August 19th for $180, while a global release at select Consortium retailersis scheduled for August 26th.

Jordan Trainer 2 Flyknit Michigan – August 30th

The Jordan Trainer 2 Flyknit Michigan features a College Navy and Amarillo Flyknit upper with blue dominating the front portion of the shoe and yellow seen on the back. Additional details include a lock-down midfoot strap in blue with a yellow Jumpman logo on it, a gradient translucent outsole, “Michigan” branding on the tongues, and “Go Blue” written on the heels.

Veteran Gym Junkiez say the best weightlifting shoe you can own is a sock, because it’s the closest thing to being barefoot. Being barefoot forces you to use every inch of your foot, allowing you to feel and grip the ground in a way you can’t with shoes. I agree 150%. HOWEVER ladies and gentleman, you all know as well as I do that gym floors are dirty as hell!

I am a man’s man but I do not want to get foot fungus or anything else that would prevent me from being able to lift in the future.  I’m sure you ladies would agree with that sentiment as well.  So, I say get a pair of shoes that simulate the feeling of being barefoot.

There are two types of shoes that can help you achieve this feeling. A flat -thin soled shoe or an inclined hard soled shoe. Which you chose depends on the type of lifts you do and your personal preference.

By now you are probably asking yourself …. What are the best shoes for weightlifting? How do you know which ones to buy? Well, I am going to make it easy for you. I will even give you one of the most trusted places to buy them from online, that wont break the bank!

Below is a list of my Top 5 weightlifting shoes. Whether man or woman, you cannot go wrong with any shoe listed below!

1. Vibram Five Fingers

Vibram FiveFingers are a type of minimalist shoe  originally marketed as a more natural alternative for different outdoors activities (sailing, kayaking, canoeing, and as a camp or after-hike shoe), but quickly gained popularity in the fitness community for running and weightlifting. The footwear is meant to replicate being barefoot and has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes. These shoes are excellent for squatting and deadlifting! The only downside to these shoes are they take some time to get use to and if you do not clean them regularly, the smell will burn your nose hairs.

2. Otomix Stingray

Otomix has been manufacturing shoes since 1988. Performance workout shoes for specialized extreme sports and Martial Arts now brings its heritage of mat sports experience to the world of Bodybuilding, Powerlifting, and Weightlifting with the introduction of the Stingray Escape shoe. These ultra light shoes provide superior support and stability with an unlimited range of motion. The Otomix Stingray Escape is feather light with ultimate traction, which we all need for hitting the gym. . All designs are original and authentic They come in multiple color rays and are very stylish for both men and women.

3. Nike Romaleo 2.0

The Nike Romaleos 2.0 are among the highest-quality shoes on this list; serious lifters should give the flagship Nike weightlifting shoes a close look. The coolest thing about the Romaleos is their authentic Olympic credibility. Built for the 2008 Games in Beijing, these Nike Olympic lifting shoes are widely worn among professional weightlifters, and for good reason. They facilitate significant improvements in all your core exercises.

The Romaleos are not the heaviest or the lightest shoes, but they are strong as an ox and provide a dignifying level of breathability to keep your hardworking feet fungus-free. The snug heel is comfortable for most wearers, even for those with wide feet. And they look good.

4. Adidas Performance AdiPower

Before there was a market for weightlifting shoes, there was Adidas. Adidas was making weightlifting shoes before it was cool, and remains the bestselling brand in this niche, despite a variety of new entries. Take the Performance adiPower, which is as good a weightlighting shoe as any out there and the nicest one made by the brand. You may have seen them on the feet of actual Olympic lifters in the summer games.

The adiPower has everything you would ever need in a long-term Weightlifting trainer and is the only real rival to the Romaleo Nike weightlifting shoes. If you do intense Olympic lifting – and don’t have very wide feet – they’re among the best shoes for weightlifting available today.

5. Chuck Taylors

Converse are the old-school undisputed top shoe of choice amongst may pro powerlifters, and strength trainers. They have withstood the test of time because they are cheap, versatile, and extremely durable. They’re made of an all canvas upper with about an inch thick rubber sole. This gives them a sock like fit, especially because you can lace them as a high top, allowing for ankle compression and support. They also won’t break your bank. Depending on the style, Chuck T’s can be found anywhere from $30 – $50.  Bottom line…when it comes time to drive your feet into the ground and lift some heavy-ass weight, do it in a pair of Chucks.

What are your top 5 choices for workout shoes. Are they different from listed above. Leave comments!