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NPC MuscleContest.com Championships Overall Winners

2015 NPC MuscleContest.com Championships

MuscleContest.com Championships
March 14            
Veterans Auditorium,
4117 Overland Ave, Culver City, CA 90230 United States
Organizer: Jon Lindsay
Phone: 310-796-9181
Website: www.musclecontest.com
Event: NPC

Following are the top overall winners for each of the events:

Unlimited Bodybuilding Overall
1. David Ekpe
2. Wesley Boxley
3. Kim Minuk
4. Surge Edwards

         

David Ekpe
Unlimited Bodybuilding Overall (1st)
Branch Warren - USA
Unlimited Bodybuilding Overall (2nd)

 

Novice Bodybuilding Overall
1. Robert Allen
2. Carlos Guerrero

Unlimited Bikini Overall
1. Christina Sanchez
2. Devan Statle
3. Khricell Justiniano
4. Jessi Vegan
5. Alexa Ashton
6. Lisa Simmons

           

Christina Sanchez
Unlimited Bikini Overall (1st)
Devan Statle
Unlimited Bikini Overall (2nd)

 

Masters Bikini 35+ Overall
1. Jennifer Hennessey
2. Karla Trevino
3. Shriley Rubin

Masters Bikini 45+ Overall
1. Lucy Huang
2. Jennifer Capitano

Novice Bikini Overall
1. Twamy Macias
2. Heather Glovak
3. Lisa Simmons

Unlimited Figure Overall
1. Elena Chernousenko
2. Melanie Trimble
3. Jackie Baker-Arriaga
4. Starr Barragan

          

Elena Chernousenko
Unlimited Figure Overall (1st)
Melanie Trimble
Unlimited Figure Overall (2nd)

 
Masters Figure 35+ Overall
1. Melanie Trimble
2. Samara Kasper

Unlimited Mens Physique Overall
1. Desmolg Gabriel
2. Ashley Kholghy
3. Chris Koll
4. Christopher Ausman
5. Chris Zadie
6. Shaun Baskerville

          

Desmolg Gabriel
Unlimited Physique Overall (1st)
Chris Koll
Unlimited Physique Overall (3rd)


Masters Mens Physique 35+ Overall
1. Daniel De la Torre
2. Tom Miller

Novice Mens Physique Overall
1. Alberto Montoya
2. Dale Laudencia III
3. Almon Huang

Congratulations to all of the competitors who participated in the 2015 NPC MuscleContest.com Championships. Official Final Results Scorecard - http://lindsayproductions.com/results. To see all results and photos visit - http://contests.npcnewsonline.com/contests/2015/npc_musclecontest_championships/

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.




Spring Break Beach Body Workouts

Spring Break Beach Body Workouts

Can you believe it’s Spring Break already? It will be summer before you know it. If you’re looking for a workout to get you on your way to a beach-ready body that will look great in a bikini or super in swim trunks, then get ready for some fun Spring Break-inspired exercises. We’ve picked a few Spring Break workout videos to help you get your body in shape for the beach. We’ve also added some inspirational and motivational pins to our Beach Body Workout and Motivation Pinterest board.

Circuit Training Workout for a Beach Body

It's time to get your body ready for the beach. So, take on this Spring Break Body workout with Elektra Knight. In this video, she does a circuit workout with a timer that includes one minute interval training with a 30-second rest period. You can make the intensity high or low, depending upon your needs and you decide how many times you want to do this circuit. Elektra is ready to help you reach your Spring Break goals, just make sure to warm up before starting these exercises:

  • Dead Lift
  • Heisman
  • Squat Jumps
  • Standing Oblique Crunch

Total Body Workout to Sculpt a Bikini Body

The BeFit team has a second level to the Total Body Bikini Blast Workout we previously shared with you in the Beach Body Workouts to Help You Look Your Best All Summer blog. This supercharged fat-burning total body workout offers incredible exercises that focus on your core, abdominals and other problem areas, so you'll be ready to hit the beach. When you click play, you’ll get an explosive 40-minute cardio/strength training workout with an ideal combination of Yoga and Pilates-inspired moves, along with plyometric exercises, including:

• Air Squats
• Alternating Supermans
• Bridge Pose
• Bunny Hops
• Burpees
• Cat/Cow
• Cherry Pickers
• Child’s Pose
• Cobra Stretch
• Downward Dog
• Full Wheel Pose
• Lunge to Twist
• Monkey Squats
• Mountain Climber to Tuck Jump
• Plank Knee to Elbow
• Plank Thomas Touches
• Reverse Lunge Knee Up
• V-Ups

Getting a Buff Beach Body with Group Fitness

Whether you’re trying to get your beach body ready or are looking to achieve success in an upcoming bodybuilding competition, you have to do what it takes to reach your personal fitness goals. Pro bodybuilder John Puskarich shares some motivating clips of some of his group training sessions. He feels that, “Everyone can be fit, it just takes the right motivations.” Not only does this video give you an idea of the incredible workouts he does with his clients, but you’ll also get to see them achieve success during competition.

HGH.com's Beach Body Pinterest Board

Follow Bodybuilding's Beach Body Workout and Motivation board on Pinterest.

 




NPC Jon Lindsay's Fitness Challenge: Winners in Bodybuilding, Physique and Bikini Contests

2015 NPC Jon Lindsay's Fitness Challenge Results

NPC Jon Lindsay's Fitness Challenge
Bodybuilding, Figure, Physique,
and Bikini Championships
February 21, 2015
San Diego, California

Following are the top winners for each of the events:

MENS BODYBUILDING
Novice Mens Bodybuilding

1. Christian Correa
2. William Garcia
3. William Yates

Unlimited Bodybuilding Lightweight up to 165.25
1. Ryan Freger
2. Christian Correa
3. Brayden Keawe

Unlimited Bodybuilding Heavyweight up to 187.25
1. Hasani Gomez

Unlimited Bodybuilding Overall
1. Hasani Gomez
2. Ryan Freger

    

Hasani Gomez
Unlimited Bodybuilding Overall (1st)
Christian Correa
Novice Mens Bodybuilding (1st)


WOMENS BIKINI
Masters Bikini 40+ A up to 5'4"

1. Martha Moreno
2. Kristine Majewski

Masters Bikini 40+ B over 5'4"
1. Jennifer Whelan
2. Zaira Young
3. Monica Botello
4. Jennifer Capitano
5. Antoinette Bejarano

Masters Bikini 40+ Overall
1. Jennifer Whelan
2. Martha Moreno

Masters Bikini 35+ A up to 5'4"
1. Shari Shaffer
2. Monika Kalenski
3. Rebecca Barlow
4. Katrina Julia

Masters Bikini 35+ B over 5'4" to 5'6"
1. Zaira Young

Masters Bikini 35+ C Over 5'6"
1. Jamessa Jones
2. Erin Zong
3. Courtney Pease

Masters Bikini 35+ Overall
1. Shari Shaffer
2. Zaira Young
3. Jamessa Jones

Novice Bikini A up to 5'4"
1. Steffy Kieu
2. Perla Galomo
3. Tamar Atamian
4. Arlette Kelley
5. Chau Nguyens

Novice Bikini B over 5'4" to 5'6"
1. Edith Jennison
2. Ashley Stamatis
3. Nancy Castro
4. Sam Magdaleno
5. Danielle Van Horn

Novice Bikini C over 5'6"
1. Natalie Moultrie
2. Jamessa Jones
3. Erin Zong
4. Jennifer Capitano
5. Chelsea Uyeno

Novice Bikini Overall
1. Steffy Kieu
2. Natalie Moultrie
3. Edith Jennison

      

Steffy Kieu
Novice Bikini Overall (1st)
Natalie Moultrie
Novice Bikini Overall (2nd)

 

Open Bikini A up to 5'1"
1. Shari Shaffer
2. Anastasia Prophete
3. Jessica Rios
4. Sarah Drake
5. Michelle Perez

Open Bikini B over 5'1" to 5'2.5"
1. Shannon Johnson
2. Christina Torres

Open Bikini C over 5'2.5" to 5'4"
1. Steffy Kieu
2. Irina Goryacheva
3. Makenna Kepple
4. Tamar Atamian
5. Arlette Kelley

Open Bikini D over 5'4" to 5'5.5"
1. Sonja Lark
2. Falan Marks
3. Holly Talcott
4. Edith Jennison
5. Ashley Stamatis

Open Bikini E over 5'5.5" to 5'7"
1. Sarah Maduck
2. Kristin Radlinski
3. Jennifer Whelan
4. Courtney Day

Open Bikini F over 5'7"
1. Natalie Moultrie
2. Kaylaa Smith
3. Jamessa Jones
4. Erin Zong
5. Chelsea Uyeno

Unlimited Bikini Overall
1. Sonja Lark
2. Sarah Maduck
3. Steffy Kieu
4. Natalie Moultrie
5. Shari Shaffer
6. Shannon Johnson

     

Sonja Lark
Unlimited Bikini Overall (1st)
Sarah Maduck
Unlimited Bikini Overall (2nd)



WOMENS FIGURE
Masters Figure 40+
1. Azi Farsoudi
2. Victoria Bartelt

Women's Bikini Masters Over 45 Class B
1. Kimberlee Greenough
2. Roya Tehranchi

Masters Figure 35+ B over 5'4"
1. Jessica Smith
2. Victoria Bartelt

Unlimited Figure A up to 5'2"
1. Layla Vossoughi
2. Michelle Floresca

Figure B over 5'2" to 5'4"
1. Sherry Darrell
2. Jackie Lanway
3. Sanoe Aina

Unlimited Figure C over 5'4" to 5'6"
1. Jessica Jamous
2. Kelly Grossman

Unlimited Figure D over 5'6"
1. Jessica Smith
2. Sherry Tang
3. Annette Garcia
4. Kate Hayes
5. Brooke Jordan

Unlimited Figure Overall
1. Layla Vossoughi
2. Jessica Jemous
3. Sherry Darell
4. Jessica Smith

      

Layla Vossoughi
Unlimited Figure Overall (1st)
Jessica Jemous
Unlimited Figure Overall (2nd)



Womans Physique A up to 5'6"
1. Irma Pritchard

Masters Mens Physique 40
1. Jamey Cohen

Masters Mens Physique 35+ B over 5'8
1. Chezz Bruce
2. Virgil Apar
3. Jamey Cohen

Novice Mens Physique A up to 5'7"
1. Justin Garza
2. Khunthoeun Lay
3. Jey Ron
4. Harry Chu
5. Ararat Mirzakhani

Novice Mens Physique B over 5'7" to 5'10"
1. Dominique Butts
2. Charles Giron
3. Jonathan De Leos
4. Jimmy Lopez
5. Jamil Sabbagh

Novice Mens Physique C over 5'10"
1. Montrel Miller
2. Benyamin Jahromi
3. Mark Black
4. Alexander Brown
5. Brian Moultrie

Novice Mens Physique Overall
1. Montrel Miller
2. Dominique Butts
3. Justin Garza

Unlimited Mens Physique Overall
1. Darkel Johnson
2. Anthony Tassin
3. Desmol Gabriel
4. Montrel Miller
5. Mark Black
6. Adrian Rios

Congratulations to all of the competitors who participated in the 2015 NPC Jon Lindsay's Fitness Challenge. For the complete list of results, visit http://lindsayproductions.com/results.html. To view photos visit http://contest.gom-jabbar.org/contests/2015/jon_lindsays_npc_fitness_challenge.

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.




Bodyweight Training Videos & Tips

Building a Buff Body with Bodyweight Training

Bodyweight training is oftentimes overlooked and underrated. What's amazing is the body transforming results that bodyweight exercises can help you achieve. It's not like your body can distinguish between a barbell, dumbbell, kettlebell or your own bodyweight. All it really knows is how hard it needs to work to move the resistance. For example, if you're bench pressing, you use your pectorals, deltoids and triceps, but don't really work any other muscle groups, unless you make a conscious effort to do so. By performing bodyweight exercises, like one-arm push-ups, you're not only working your pecs, delts and triceps, but you're also incidentally working your lats, abs, glutes, quads and hamstrings. Another great thing about bodyweight training is that you can workout anytime wherever you are. You don't need any extra equipment and you don't even have to go to the gym.

We found a few videos that show numerous bodyweight exercises, including five of Coach Kozak's favorites, 44 of the best bodyweight exercises from Tee Major Fitness and a 30-minute bodyweight boot camp. Plus, we've added a special Pinterest board filled with bodyweight training tips, exercises and workouts.

Bodyweight Training with Coach Kozak

As a constant fixture in the health and fitness world for more than 15 years, Coach Kozak shares his innovative scientific method to training and nutrition. From professional athletes to soccer moms and even a Heisman trophy winner, Coach Kozak has brought extraordinary results to thousands of clients.

In this video, Coach Kozak with HASfit provides step-by-step video instruction for a full-body workout using bodyweight exercises alone. Take a glimpse at the training regimen he has in store for you:

  • Pistol Squat
  • Downward Dog to Chaturanga Push-up to a High Plank
  • Negative Manual Glute-Ham Raise
  • Sit up to a Russian Twist
  • Negative Negative Pull ups

Try the Best Bodyweight Exercises Ever

When it comes to using bodyweight training to build strength and muscle, there are three fundamental movements: push-ups, pull ups and squats. We've discovered that there are numerous variations of these essentials, as well as a variety of other bodyweight exercises you can incorporate into your workout schedule. Tee Major Fitness presents the 44 Best Bodyweight Exercises Ever:

1. Mountain Climbers
2. Dragon Walks
3. Jumping Lunges
4. Pike Roll out
5. Burpees
6. Hanging Knee to Elbow
7. Frozen V-Sit
8. Spiderman Push-up
9. Single Leg Burpee
10. Hindu Push-ups
11. Diamond Push-ups
12. Lawnmower Extension
13. Archer Push-up
14. Fingertip Push-up
15. Hanging Leg Raise
16. Clapping Push-up
17. Single Leg Box Jump
18. Chest Tap Push-up
19. Archer Pull-up
20. Clapping Pull-ups
21. Crucifix Push-ups
22. Hanging Wipers
23. Hanging Leg Raise over Lever
24. One-Arm Hanging Leg Lifts
25. Pistol Squat
26. L Seat
27. Muay Thai Push-ups
28. Dragon Flags
29. Ab Crunch Shredder Dips
30. Triple Clap Push-ups
31. Lalanne Push-ups
32. Muscle Ups
33. Standing Ab Wheel Roll outs
34. Bodyweight Tricep Extension
35. One-Arm Push-ups
36. One-Arm, One-Leg Push-ups
37. Thigh Slap Push-ups
38. Aztec Push-ups
39. Superman Push-ups
40. Hannibal for King Leg Flutters for Men
41. One-Handed Clap Push-ups
42. Back Flip Burpees
43. 360 Push-ups

Boot Camp-Style Bodyweight Workout

If you’re ready to intensify your bodyweight training, then you’ll love this 30-Minute Bodyweight Boot Camp Workout You Can Do Anywhere video. Adam Rosante, a celebrity trainer based out of New York City, leads the way in this half-hour of muscle pumping, sweat dripping full-body workout. He makes a wonderful point with this no excuses workout, “You’re going to use the body you have to create the body you want.”

This video includes a warm up, full workout and cool down, as well as lots of motivation from Adam along the way. Another nice thing about this workout is that if you don’t have enough time, the warm up nicely gets your blood flowing and is better than not working out at all.

More Bodyweight Exercises on Pinterest!

Follow Bodybuilding's Bodyweight Exercises Pinterest board.

 




February 2015 Tips from IFBB Pros Presented by HGH.com

HGH.com Presents IFBB Pros & Tips: February 2015 Edition

Who better to get bodybuilding tips and tricks from than the IFBB Pros? For this month’s edition of HGH.com’s Tips from IFBB Pros, we’ve gathered a few video clips and added more to the corresponding Pinterest board. We begin with training exercises from Alice Matos, move onto an amazing back and chest workout with Brandon Curry, then round it out with the top three winners of the 2015 IFBB Pro Western Cup.

Training with IFBB Bikini Pro Alice Matos

Get an inside look at some of the exercises IFBB Bikini Pro Alice Matos does. This Brazilian bombshell demonstrates some unique training methods and even has her workout partners help her out.

We found some other interesting tidbits from an interview Alice did for SimplyShredded.com. When asked if she could only pick three exercises what would the would be and why, she chose

  • Barbell Squats
  • Bench Press
  • Back Row

Her reasoning is that they're all compound movements, so they use multiple major muscle groups simultaneously. She finds these types of exercises are ideal when building muscle mass.

Brandon Curry Gets Ready for the 2015 Arnold Classic

With only three-and-a-half weeks left until the Arnold Classic, IFBB Pro Brandon Curry hits the Bev Francis Powerhouse Gym. He's been training his heart out while focusing on quality mass gains and improvements. In this video, we take a look at his back and chest workout as he trains both areas at the same time. His workout includes:

  • Pull Ups
  • Low Row Machine
  • Close Grip Pull Downs
  • Kroc Row
  • Dumbbell Pullover
  • Decline
  • Dips
  • Pec Deck Machine
  • Incline Dumbbell Flyes

The Best of the 2015 IFBB Pro Western Cup

In Jon Lindsay's Muscle Contest, the 2015 IFBB Pro Western Cup, these three buff gentlemen placed for the men's physique competition:

  • Frank Ortega
  • Joseph Lee
  • Patrick Fulgham

After the show, they were interviewed by Tamer El Guindy, VP of Operations for Muscle Contest. When asked how long it took him to prepare for this competition, Patrick Fulgham says he did a 12-week prep. What's next for Joseph Lee? He will be back for the Muscle Grand Prix in April and is working toward going to the men's physique Olympia competition.

Last, but not least, we hear from, first place winner, Frank Ortega who had to make some sacrifices during the holiday and completed a 15 to 16-week prep for this competition. After recently suffering an injury, he just focused on making his pro debut and wants 2015 to be the year he brings his best.

Get Even More Pumped with IFBB Pros & Tips on Pinterest

Make sure to check out our dedicated IFBB Pros & Tips Pinterest board for even more motivation and helpful tidbits from the IFBB Pros. Whether you're looking for inspiration, workout tips or nutrition-related pins, this Pinterest board has it all from IFBB pros. Follow us on Pinterest for all sorts of bodybuilding boards. We'll continue to update this board and we frequently create new bodybuilding-related boards as well:

Follow Bodybuilding's IFBB Pros & Tips Pinterest board.

 




Overall Winners of the 2015 Gold Coast Muscle Classic

2015 NPC Gold Coast Muscle Classic held on February 14       
Veterans Auditorium,
4117 Overland Ave, Culver City, CA 90230 United States
Organizer: Jon Lindsay
Website: www.musclecontest.com   

Unlimited Men's Bodybuilding Winners

1. Siavash Fashi - 1st Unlimited Bodybuilding Middleweight (1st Overall)
2. Jai Johnson -1st Unlimited Bodybuilding Heavyweight (2nd Overall)
3. Nate Liebermann -1st Place Unlimited Bodybuilding Lightweight (3rd Overall)

Masters Bikini 35+ Overall Winners

1. Janelle Farnsworth - 1st Masters Bikini 35+ B (1st Overall)
2. Heather Mcallister - 1st Masters Bikini 35+ C (2nd Overall)
3. Jackie Peacock - 1st Masters Bikini 35+ A (3rd Overall)

Novice Bikini Overall Winners

1. Savannah Crayon - 1st Novice Bikini B over 5'4" to 5'6" (1st Overall)
2. Alex Frias - 1st Novice Bikini A up to 5'4" (2nd Overall)
3. Joy Snider - 1st Novice Bikini C over 5'6" (3rd Overall)

Open Bikini Overall Winners

 1. Alexandria Babbitt - 1st Open Bikini C over 5'2.5" to 5'4 (1st Overall Bikini Winner)
 - Adrienne Ochoa - 1st Open Bikini A up to 5'1"
 - Alexis Frias - 1st Open Bikini B over 5'1" to 5'2.5"
 - Savannah Crayon - 1st Open Bikini D over 5'4" to 5'5.5
 - Heather Mcallister - 1st Open Bikini E over 5'5.5" to 5'7"
 - Alice Carter - 1st Open Bikini F over 5'7"

Woman's Physique Overall Winners

1. Tanya Mah - 1st Womans Physique A (1st Overall Winner)
2. Katie Foster - 1st Womans Physique B (2nd Overall Winner)

Novice Men's Physique Overall Winners

1. Roman Miranda - 1st Novice Mens Physique B (1st Overall)
2. Jacob Kamine - 1st Novice Mens Physique A (2nd Overall)
3. Michael Bruggink - 1st Novice Mens Physique C (3rd Overall

Unlimited Men's Physique Overall Winners

1. Jason Churan - 1st Mens Physique E (1st Overall Winner)
2. Ronald Thoompson - 1st Mens Physique F (2nd Overall Winner)
3. Gilberto Ramirez - 1st Mens Physique D (3rd Overall Winner)
4. Levi Wohl - 1st Mens Physique B (4th Overall Winner)
5. Charles Giron - 1st Mens Physique C (5th Overall Winner)
6. Jacob Kamine - 1st Mens Physique A (6th Overall Winner)

Unlimited Figure Overall Winners

1. Betzy Baldger - 1st Unlimited Figure B (1st Overall Winner)
2. Christine Ajisafe - 1st Unlimited Figure D (2nd Overall Winner)
3. Jessica Piraro - 1st Unlimited Figure A (3rd Overall Winner)
4. Dakeisha Glenn - 1st Unlimited Figure C (4th Overall Winner)

Congratulations to all of the competitors who participated in the 2015 NPC Gold Coast Muscle Classic. For the complete list of results, visit http://lindsayproductions.com/results.html.

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.
- See more at: http://www.hgh.com/blogger/.

Congratulations to all of the competitors who participated in the 2015 NPC Legends Classic. For the complete list of results, visit http://lindsayproductions.com/results.html. To view more photos visit http://contests.npcnewsonline.com/contests/2015/npc_legends_classic.

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.

- See more at: http://www.hgh.com/blogger/#sthash.WmsnoBjV.dpuf

Congratulations to all of the competitors who participated in the 2015 NPC Legends Classic. For the complete list of results, visit http://lindsayproductions.com/results.html. To view more photos visit http://contests.npcnewsonline.com/contests/2015/npc_legends_classic.

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.

- See more at: http://www.hgh.com/blogger/#sthash.WmsnoBjV.dpuf

Congratulations to all of the competitors who participated in the 2015 NPC Legends Classic. For the complete list of results, visit http://lindsayproductions.com/results.html. To view more photos visit http://contests.npcnewsonline.com/contests/2015/npc_legends_classic.

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.

- See more at: http://www.hgh.com/blogger/#sthash.WmsnoBjV.dpuf






New Year’s Fitness and Workout Resolutions: 10 Tips for Setting and Achieving Your Goals

Get on Track to a Healthy New You in 2015 With HGH.com’s Top 10 Tips for New Year’s Fitness Resolutions

While many regard December as a period of indulgence, year-end also marks the starting point for New Year’s resolutions. It’s a time to take stock of your personal goals, assess your progress and analyze prior pitfalls as you plan for the year ahead. If you’ve fulfilled your 2014 resolutions, how can you take them to the next level in 2015? If you’ve fallen short, what caused you to falter, and how can you achieve success in the coming year?

To help you get your New Year’s fitness resolutions off to promising start, we’ve solicited ideas from the HGH.com team and our sponsored athletes. Following are the top 10 tips from our resident fitness experts and IFBB pros:

1. Set SMART goals. In the business world, “SMART” stands for specific, measurable, attainable, realistic and time-bound. But SMART objectives apply equally well to fitness goals. Rather than making vague resolutions like “lose weight,” “bulk up” or “get fit,” take the time to identify and define exactly what you’re hoping to achieve. Then write down those objectives to hold yourself accountable, and set a series of incremental milestones throughout the year.

2. Do a reality check. When making New Year’s resolutions, it’s important to ensure your goals are realistic. People who set unreasonably high expectations for themselves – such as severe caloric restrictions or prolonged, intense daily workouts – may be more likely to give up if they backslide. By lowering the bar a bit at the outset and aiming for progressively higher goals over time, you can position yourself for success. Check out the video below and click here to watch a female personal trainer talking more about weight/endurance goals.

3. Choose your workout wisely. It’s not enough to make “get to the gym” your New Year’s resolution; you need to have a plan of action once you get there. A bodybuilder looking to increase upper body strength will follow a very different exercise program than a runner seeking to improve endurance or an overweight person aiming to reduce belly fat. If you’re a new gym member, request an equipment demonstration so you’ll know which exercises to incorporate into your routine. If you’re a gym regular interested in taking your workout to the next level, schedule a session or two with a personal trainer for professional advice on how to achieve your fitness goals.

Follow Jillian Michaels Pinterest.

See http://www.hgh.com/blogger/post/strength-cardio-ab-workout-jillian-michaels for original blog post)

4. Tap into tips from bodybuilding and fitness pros. While personal trainers are a great resource for gym-goers, individuals who prefer a do-it-yourself approach will find a wealth of information just a click away. Many trainers and pro bodybuilders share their expert advice via blogs, YouTube videos, podcasts and other social media channels. Look up athletes whose physique you admire, and see what they share online. For example, IFBB pro Tricky Jackson airs a weekly Pro Muscle Radio broadcast that’s popular among bodybuilders. And be sure to check the HGH.com blog regularly for curated posts featuring videos, tips and advice from some of the country’s top bodybuilders, athletes and trainers. Check out the Tricky Jackson video below.

5. Change the scene. While some people perform best by following a regular routine, others get bored quickly and are more apt to give up their resolutions when they lose interest. If daily visits to the same gym seem like a tedious prospect, try varying your routine. Alternate gym days with home workouts or team sports; or visit a local park with fitness stations in lieu of exercising indoors.

6. Raise your nutrition IQ. Many people equate the word “diet” with counting calories or restricting carb or fat intake; but the reality is that proper diet and nutrition are as much about consuming the right foods, vitamins and minerals as avoiding the wrong ones. Consider making an appointment with a nutritionist or checking out a few books to learn how specific foods and dietary supplements can help you achieve your fitness goals, from building muscle or burning fat to increasing stamina or minimizing recovery time. And explore the HGH.com blog to discover the functions, benefits and evidence behind some of the key ingredients in popular health and bodybuilding supplements.

7. Track your progress. Hopping on the scale each morning or measuring your biceps every evening can create disappointment, as you’ll rarely see immediate results. It’s better to track your progress over time, with a weigh-in or measurement every week or on alternating weeks. Since fitness and bodybuilding goals tend to involve a gradual progression, you’re not likely to notice changes in yourself from day to day. But if you take weekly or semi-weekly photos of yourself, the results will be clearly visible as you work toward your goals.

8. Find your motivation. Whether it’s a mantra or a mentor, find what (or who) inspires you and keep that front and center as you focus on fitness resolutions. Motivating messages and visual cues can have a powerful impact. Follow Twitter or Facebook pages that post inspirational quotes and practical advice, or create a Pinterest board with aspirational images that propel you to strive harder. To see what inspires us, click over to the HGH.com Pinterest boards.

Tips and Motivation From the Pros.

9. Register for an event. Even if you’re a long way from achieving your fitness goals, committing to a specific event will give you something tangible to work toward. If your objective is to run the Boston Marathon, sign up for a local half marathon a few months out. If you dream of competing in pro bodybuilding championships, register for some regional novice-level contests as you work your way toward a pro card.

10. Never give up! When all is said and done, succeeding at your New Year’s fitness resolutions doesn’t mean having a perfect track record every single day of the entire year. It’s only human to have an occasional lapse or to get sidetracked when work or personal obligations take precedence; the key is to look at these events as momentary hurdles rather than insurmountable obstacles. Remember that success is an ongoing journey, and you’re in it for the long haul!

Bodybuilding and Fitness Inspiration.

By following these 10 tips, you’ll be on your way to successfully achieving your New Year’s fitness resolutions. For information and inspiration to keep you going throughout 2015 (and beyond), visit the HGH.com blog and our social media pages on Facebook, Twitter and Pinterest. Do you have any advice or success stories of your own to share? We’d love to hear from you! Post your comments below or connect with other bodybuilding and fitness enthusiasts in our online community.

 




December 2014 Tips from IFBB Pros Presented by HGH.com

HGH.com Presents IFBB Pros & Tips: December 2014 Edition

Ready to workout like the IFBB Pros? In this month’s edition of HGH.com’s Tips from IFBB Pros, we’ve got quite the video lineup ready for you and we’ve added more to the dedicated Pinterest board. We start out with an extreme chest workout with Kai Greene, move onto an incredible feature-length video with a full-body workout from Dennis James and round it out with top-notch training with our friend, Ben White.

Powerful Chest Workout with IFBB Pro Bodybuilder Kai Greene

Workout your chest like the pros. IFBB Pro Bodybuilder Kai Greene pumps iron with IFBB Pro Men's Physique competitors, Jeff Seid and Alon Gabbay. Not only do you get an incredible half-hour chest workout with these pros, but they also share some significant insight along the way. Watch their technique and form as they do these exercises

  • Dumbbell Pullovers
  • Incline Barbell Press
  • Bench Press
  • Incline Dumbbell Flyes

Intense Two-Hour Workout with IFBB Pro Dennis James

Prior to entering the Mr. Olympia contest in 2003, IFBB Pro Bodybuilder Dennis James filmed this total body workout. This is the first feature-length, two-hour movie in the Titans bodybuilding series. Go through this vein-popping, muscle-rippling workout with Dennis that includes shoulders, triceps, chest, biceps, legs and back, along with posing.

Training with IFBB Professional Bodybuilder Ben White

What makes Ben White one of the world's strongest IFBB Pro Bodybuilders? From eating the right foods to doing different types of muscle-building exercises to taking the right supplements, Ben puts his everything into preparing for competition. In this video, Ben shows us what it takes for an incredible workout. As you’ll see in the video below, Ben insists on using heavy weights even when he has to pause mid-range for pictures to be taken.

We're proud to say that Ben is also one of HGH.com's sponsors. After taking HGH.com supplements, Ben stated, "While taking HGH.com products, I have been consumed with complements on the way my physique has changed in the past few months." Get to know Ben better:

Check out this tweet from HGH.com regarding Ben White:

Additional IFBB Pros & Tips on Pinterest

We’ve added even more tips and tricks from the IFBB Pros on Pinterest. From inspiration to perspiration to nutrition-related pins, this Pinterest board has it all from IFBB pros. Make sure to follow us on Pinterest as we'll continue to update this board and we'll be creating other bodybuilding-related boards just for you as well.

Follow Bodybuilding's IFBB Pros & Tips Pinterest board.

 




Holiday Workouts and Tips

Holiday Workouts and Tips

“Holiday workout” may seem like an oxymoron during this time of year when Halloween treats are still lurking around your house, you’re ready to gobble up some Thanksgiving turkey, and holiday parties and celebrations are right around the corner. If you don’t want to have a jiggly belly like jolly ol’ St. Nick, then we’ve got some holiday workout routines and tips to get you through. We’ve gathered together some rockin’ exercises and helpful hints for keeping your fitness goals on track throughout the holiday season. Plus, we’ve created a Pinterest board focusing on today's topic: Holiday Workouts and Tips.

The Secret to Sticking to Your Diet During the Holidays

How can you keep working toward your fitness goals throughout the holidays? Daniel and Kelly from Fitness Blender answer this question in a way that may surprise you. One of the major keys is to enjoy yourself, and stay away from the worry and guilt. The reality is that if you stick to your usual routine except for the few holidays, you should be fine to indulge on those days. It’s okay to splurge a little here and there, if you keep working out and eating clean the rest of the time. The real secret is to stay away from all of the treats coming into the workplace. If you do have some indulgences, don’t skip meals to try to counteract it. This won’t help at all in the long run. There’s a fun blooper section at the end of this video as well.

Helpful Holiday Hints and a Workout Too

Holiday parties and celebrations can wreak havoc on your healthful eating and workout habits. All of the sweet treats and indulgences that come with these events can be difficult to turn down, and being short on time can sabotage your workouts. Health and fitness consultant, Alycia Kluegl, provides some helpful holiday party tips and also shares a great workout. A few of her top tips are.

Don't got the party hungry. Limit alcoholic drinks. Socialize away from the food and bar.

Plus, the Power Three full-body workout she recommends, includes:

Jump Squats Push ups with Hip Extension Half Sit Ups

Pump up Your Holiday Workout

Vertical from Barstarzz leads us in a high intensity workout that's ideal for burning fat and building muscle. You can ban the bulge with this fast-paced workout that features:

High Knees Mountain Climbers Hardcore Burpees Pull ups Dips Push ups

The More the Merrier

We've put together a vast selection of exercises and tips to help you enjoy the holidays, while maintaining your fitness routine. Check out HGH.com's Holiday Workouts and Tips Pinterest board to stay motivated throughout the holiday season.

Follow our Holiday Workout Pinterest board.

 




Bovine Colostrum Benefits, Uses, Side Effects and Functions

Discover the Function, Sources and Benefits of the Health Supplement Ingredient Bovine Colostrum

Bovine colostrum – also known as bovine immunoglobulin or simply as colostrum – is a milky fluid secreted by a cow’s mammary glands in the first few days after calving, prior to full lactation. Colostrum is also produced by humans and other mammals; however, the primary source of colostrum in dietary supplements is cattle. It contains a number of beneficial substances, including immunoglobulins, lactoferrin, proline-rich polypeptides, cytokines, growth factors, and other vitamins and minerals. Adults can obtain the benefits of colostrum through natural health and bodybuilding supplements such as HGH 30,000 Nanograms pills, DBol-GH, Growth Factor Plus and protein shake mixes.

Functions of Colostrum

The nutrients, antibodies and growth factors contained in colostrum contribute to the health and development of newborns. Similarly, these substances can have beneficial effects for adults when colostrum extract is consumed via dietary supplements. Immunoglobulin and lactoferrin have antiviral and antibacterial properties that support immune system function, while proline-rich polypeptides (PRPs) and cytokines help regulate immune system activity. Furthermore, the cytokines and growth factors in colostrum appear to enhance the protective and repair capabilities of the gastrointestinal (GI) tract. Colostrum’s growth factors are also believed to improve athletic performance, increase lean body mass, and accelerate muscle recovery and repair.

Sources of Colostrum

Female mammals secrete colostrum from their mammary glands following the birth of a newborn, before full lactation occurs. Infants consume colostrum during their first few days of nursing. Adults generally obtain colostrum through health supplements that contain bovine colostrum – the extract of a cow’s first milk.

Bovine Colostrum Benefits and Uses

Evidence suggests that the health benefits of bovine colostrum include supporting and stimulating immune system function, preventing infections, providing GI protection, treating diarrhea and colitis, and accelerating healing. Bovine colostrum is also used as an ingredient in human growth hormone (HGH) releasers and bodybuilding supplements, as the naturally occurring growth hormones in colostrum are believed to enhance athletic performance, improve body composition, and promote faster recovery from injuries and intense workouts. These performance-related benefits derive from the growth hormones’ ability to help increase lean muscle mass, metabolize fat for fuel, improve stamina, and stimulate cell and tissue growth.

Side Effects of Bovine Colostrum and Potential Interactions

Dietary supplements containing bovine colostrum are generally considered safe for healthy adults, as few side effects have been reported. However, individuals who are allergic to cow’s milk may also have an allergic reaction to bovine colostrum. There have been rare reports of side effects in HIV-positive patients, such as nausea and vomiting. Colostrum may contain high levels of naturally occurring estrogen, so patients with hormone-sensitive cancer should avoid it. There are no known interactions of bovine colostrum with medications. Information on bovine colostrum contraindications is provided on the Memorial Sloan Kettering Cancer Center website, while details on colostrum side effects can be found on WebMD. As with any medication or health supplement, it is best to consult your physician before taking dietary supplements containing bovine colostrum.

Colostrum Research and Studies

Considerable research has been conducted on the effects of bovine colostrum, particularly in relation to its health benefits and impact on athletic performance. Scholarly articles published in Human Vaccines & Immunotherapeutics, the Alternative Medicine Review and the British Journal of Nutrition explored the clinical uses of bovine colostrum and reported that hyperimmune bovine colostrum has been proven effective in treating diarrhea caused by rotavirus, E. Coli, cryptosporidium, shigellosis, C. difficile infection (CDI) and other GI infections.

In terms of athletic performance, body composition, and healing and recovery, numerous studies suggest that bovine colostrum can have positive effects. In the Journal of Applied Physiology, European researchers asserted that bovine colstrum has the ability to naturally increase levels of insulin-like growth factor 1 (IGF-1), which may promote protein synthesis. A review of studies published in Sports Medicine cited evidence suggesting that bovine colostrum supplementation is most effective during periods of high-intensity training and recovery from high-intensity training, producing improved intramuscular buffering capacity and increases in lean body mass. In the Australian Journal of Science and Medicine in Sport, researchers noted that bovine colostrum improves recovery time. Scientists reported in Nutrition that when bovine colostrum is combined with exercise, it may increase bone-free lean body mass in active men and women. And in the International Journal of Sport Nutrition and Exercise Metabolism, researchers stated that colostrum supplementation helped improve leg-press and upper-body strength and generated increases in muscle thickness, lean tissue mass and cognitive function in older adults during resistance training.

For additional bovine colostrum research, refer to the PubMed site sponsored by the National Institutes of Health (NIH).

HGH.com Supplements Containing Bovine Colostrum

Bodybuilders, athletes and fitness enthusiasts can reap the health benefits of bovine colostrum with these natural HGH releasers and bodybuilding supplements from HGH.com:

HGH 30,000 Nanograms Pills – Bovine colostrum is featured in the proprietary blend of ingredients in HGH 30,000 Nanograms capsules. These oral supplements are formulated to naturally boost HGH production while supporting muscle growth and recovery, enhanced muscle conditioning, increased strength and stamina, anti-aging effects and other benefits.

DBol-GH – With a proprietary blend of bovine colostrum and other active ingredients, DBol-GH is designed to help users achieve lean mass and muscle growth as well as anabolic muscle building. It also aids in muscle recovery during intense bodybuilding training. The ingredients are designed to stack and work together, delivering visible results and boosting HGH levels.

Growth Factor Plus – The active ingredients in Growth Factor Plus include L-group amino acids, soy protein isolate and 50mg of colostrum. This powerful combination is intended to increase bone density, improve bone and joint strength, and contribute to a measurable growth in height.

CytoSport EvoPro Berry – Each scoop of EvoPro Berry shake mix contains purified bovine colostrum extract and 26 grams of protein. The formula is more complete than whey, yet has very little fat or carbohydrates. This product has the potential to increase lean muscle mass, stimulate growth receptors and sustain an anabolic state for enhanced protein synthesis.

Mega Shake Strawberry – Blending colostrum extract with other powerful active ingredients, Mega Shake provides 32 grams of total protein per serving. It is formulated to help increase muscle tone, reduce body fat, provide energy, and support muscle growth and repair.

References (Function, Sources, Benefits/Uses and Side Effects/Interactions):

Memorial Sloan Kettering Cancer Center. “Bovine Colostrum”; published under “About Herbs, Botanicals & Other Products” within Integrative Medicine area of website; last updated April 29, 2013; accessed November 5, 2014. <http://www.mskcc.org/cancer-care/herb/bovine-colostrum>

Deuster, Patricia; Maier, Steven; et al. “Protein and Amino Acids Producers: Colostrum Protein”; Dietary Supplements and Military Divers: A Synopsis for Undersea Medical Officers, published by Uniformed Services University of the Health Sciences; January 2004. <http://hprc-online.org/dietary-supplements/files/DietarySupplementUMO.pdf>

Bruno, Gene. “Colostrum”; Smart Supplementation, published by Huntington College of Health Sciences; 2005. <http://www.hchs.edu/literature/colostrum.pdf>

WebMD and Natural Medicines Comprehensive Database. “Colostrum”; published under “Vitamins & Supplements”; accessed November 5, 2014. <http://www.webmd.com/vitamins-supplements/ingredientmono-785-COLOSTRUM.aspx?activeIngredientId=785&activeIngredientName=COLOSTRUM&source=3>

Research Sources:

Antonio, Jose; Sanders, Michael S.; and Van Gammeren, Darin. “The Effects of Bovine Colostrum Supplementation on Body Composition and Exercise Performance in Active Men and Women”; Nutrition; March 2001. <http://www.ncbi.nlm.nih.gov/pubmed/11312068>

Buckley JD, Abbott MJ, Brinkworth GD, Whyte PB. “Bovine Colostrum Supplementation During
Endurance Running Training Improves Recovery, But Not Performance”; Journal of Science and Medicine in Sport; June 2002. <http://www.ncbi.nlm.nih.gov/pubmed/12188088>

Duff, Whitney R.D.; Chilibeck, Philip D.; et al. “The Effect of Bovine Colostrum Supplementation in Older Adults During Resistance Training”; International Journal of Sport Nutrition and Exercise Metabolism; June 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24281841>

Kelly, Gregory S. “Bovine Colostrums: A Review of Clinical Uses”; Alternative Medicine Review; November 2003. <http://www.ncbi.nlm.nih.gov/pubmed/14653766>

Korhonen, Hannu; Marnila, Pertti; and Gill, Harsharnjit S. “Bovine Milk Antibodies for Health”; British Journal of Nutrition; November 2000. <http://www.ncbi.nlm.nih.gov/pubmed/11242458>

Mero, Antti; Kähkönen, Jonne; et al. “IGF-I, IgA, and IgG Responses to Bovine Colostrum Supplementation During Training”; Journal of Applied Physiology; August 2002. <http://www.ncbi.nlm.nih.gov/pubmed/12133885>

Mitra, Amal K.; Mahalanabis, Dilip; et al. “Hyperimmune Cow Colostrum Reduces Diarrhoea Due to Rotavirus: A Double-Blind, Controlled Clinical Trial”; Acta Paediatrica; September 1995. <http://www.ncbi.nlm.nih.gov/pubmed/8652974>

Shing, Cecilia M.; Hunter, Denise C.; and Stevenson, Lesley M. “Bovine Colostrum Supplementation and Exercise Performance: Potential Mechanisms”; Sports Medicine; December 2009. <http://www.ncbi.nlm.nih.gov/pubmed/19902984>

Steele, Jennifer; Sponseller, Jerlyn; et al. “Hyperimmune Bovine Colostrum for Treatment of GI Infections: A Review and Update on Clostridium Difficile”; Human Vaccines & Immunotherapeutics; July 2013. <http://www.ncbi.nlm.nih.gov/pubmed/23435084>








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