Movie stars may be blessed at birth with good looks, but when it comes to building bodies that will make a lasting impression, they have to put in the work -- just like the rest of us. We asked the LIVESTRONG.COM community and professional celebrity trainers Ashley Borden, Ramona Braganza, Joe Dowdell and Valerie Waters to tell us which actors took on the toughest workouts to mold on-screen physiques that were truly unforgettable. Here are their top 35.

The 35 Most Memorable Hollywood Bodies

9 Essential Strength Benchmarks for Men

By Patrick Striet

Overview

Goals separate a training program from an exercise program. Without goals and motivation, your strength-training workouts can quickly turn into bouts of mindless mechanical work with absolutely no direction. If you want to stay consistent with your workouts and get better results from your efforts, you need something to shoot for. Taking a haphazard approach and "punching the clock" in the gym is a road to nowhere. If you want the athletic and muscular body you've always envisioned, as well as the performance and fitness levels to complement it, pursuing and achieving the strength benchmarks outlined here will allow you to achieve both. Take a look to see how you measure up and where you can improve. Note: If you are over 45 or have less than two years of consistent training, aim for 80 percent of all the goals listed.

9 Essential Strength Benchmarks for Men

Astronomy Saves the World

Dr. Dan Batchelor looks through the Hubble telescope.   Who gets to put THAT on a resume?

With a Ph.D in astrophysics, and with a cool new project designed to help everyday people understand and communicate in the arena of cosmology, astronomy, the big bang, black holes, gravitational waves, etc, Dan joined me for a conversation...and we (actually, he) cranked up the science.  

This one was lots of fun.  Enjoy.  -Seth

Astronomy Saves the World

Turn signals and driver multitasking.

On most days, I ride a...

...to work. I enjoy the time and the freedom on it. However, I am amazed at the ineptitude of a good many drivers out there. Whether they realize it or not, the rest of us depend on your engagement in doing whatever is necessary when you get behind the wheel.

So... in the interest of so many of us trying to do the right thing and get to our desired destination...

Thank you for your cooperation.

Confident Multitaskers Are the Most Dangerous behind the Wheel

I’m a man who likes to keep things simple, especially when it comes to exercise. I want to get in, get out and do the simplest routine possible. But I don’t want to sacrifice results in the name of simplicity. This is a tough balance, but it’s part of why I’ve worked with kettlebells for the past five years. There’s no more need for separate strength and cardio training; I can get it all in one place. I’m also looking for functional strength above all else.

The Lazy Guy's Simple, Stripped-Down Kettlebell Routine

How I quit weekend overeating: strategies that helped me ditch the bingeing, guilt, and extra weight.

By Krista Scott-Dixon

I used to overeat like a boss.

True story.

Sure, I was “good” all week.

But weekend overeating? That was my jam.

Every Friday around 5pm, as I waited for the bus after work, I’d start to salivate. The end of the work week meant red wine, pizza, a giant bag of chips, and bad movies. It was a Friday ritual.

Sometimes I’d call my husband while waiting. What should we get on the pizza? They do that really good pesto sauce with goat cheese. What about extra sausage?

Friday night, when I got to eat whatever I wanted, was the highlight of my week.

My job was stressful. The commute was long. Coming home, dumping my stuff, and crushing some fast food and booze was my way of unwinding.

However…

Friday became a gateway drug to the rest of the weekend.

I ate big breakfasts on Saturdays before I went to the gym, and big lunches afterwards. I went out on Saturday nights for drinks and a heavy meal. Or stayed home for more takeout and movies on the couch.

Then came Sunday brunches, of course. And picking up some of those amazing cookies at that little coffee shop on Sunday walks. And, naturally, you close weekends with a big Sunday roast… because it’s Sunday.

Because it’s Friday. Because it’s Saturday. Because it’s Sunday.

Which bled into: Because it’s Thursday night. Technically close enough to Friday. Friday-adjacent, and good enough.

In my head, the weekend was a time where “normal rules” didn’t apply. It was a time to relax, put my feet up, and let the soothing crunching and chewing take me away.

I’m not talking about compulsive bingeing here. That’s where you have episodes of eating without thinking, almost like you’re on autopilot.

(People with binge eating disorder feel disassociated while overeating and that can be hard to break without help from a doctor or therapist.)

But for me, it wasn’t that. Rather, mine was the kind of overeating where you’re all-in: a convenient, stress-fueled, often social, habit.

My social circle was happy to support it. I had binge buddies and pizza pals. As far as I was concerned, going hog wild was just what people did on weekends.

Looking back, I also know that in the face of a stressful job and overwhelming responsibilities my overeating ritual made me feel sane and human.

After a while, though, weekend overeating started to suck.

As every overeater knows, the joy of runaway indulgence comes with consequences.

You feel physically uncomfortable, bloated, perhaps even sick to your stomach. Mentally, you feel crappy. Guilty. Regretful. Maybe angry at yourself. Or just angry in general.

And while weight fluctuation is inevitable when you’re trying to get in shape, if you want to stay healthy and fit, or make fitness and health a permanent part of your lifestyle, then weekend overeating can sabotage your goals.

Aside from the obvious extra body fat or stalled performance, there’s other unwanted stuff.

Like your joints hurt because of inflammation from last night’s junk food. Or you’re too full to run properly. Or you lie awake in bed with meat sweats, huffing in small breaths around the food-baby in your belly.

Yet the cycle can be hard to break.

I tried to get it under control.

I started cutting deals with myself, such as, if it’s “real food” then it’s okay to overeat. (Cue jars of almond butter, spinach pizzas, and all-you-can-eat sushi.)

During the week, I trained harder. Ate less. Tracked low and high calories in a spreadsheet. But every starvation attempt was inevitably followed by an even bigger blowout on the weekend.

The cycle continued; my health and fitness goals remained elusive.

How I finally broke the cycle of weekend overeating.

How did I finally break free? Maybe not how you think.

I didn’t use “one weird trick”, or biological manipulation, or reverse psychology.

Rather, I developed a healthier relationship with food… and myself.

Here’s how:

Strategy #1:

I aimed for “good enough” instead of “perfect”.

I’ve seen it in so many nutrition coaching clients.

They want to follow the “perfect” diet.

So they adhere to strict meal plans (to the last measured teaspoon) Monday to Friday. And, the whole week, they worry incessantly about screwing things up.

By the weekend, though, the willpower gives out. They’re so sick of restrictive eating and can’t wait to eat food they actually enjoy. Bring on the weekend binge!

For most of them, there are only two options: perfect or crap.

So the logic follows:

“It’s Saturday, I’m out to lunch with my family, and I can’t have my perfect pre-portioned kale salad like I usually do, so instead I’ll just overeat a giant bacon cheeseburger and a huge heap of fries.”

If you take “perfect” off the table, things change. You feel empowered because there are now other options. Instead of kale salad vs. five servings of fries, there’s:

“I’m actually in the mood for a salad with my burger because I had fries at that work lunch on Thursday.”

Therefore, my solution: Always aim for “good enough”.

Throughout the work week and the weekend, I started to consider my health and fitness goals, what I was in the mood for, what was available, etc. I came up with a definition of “good enough”, and aimed for that.

Remember: The decent method you follow is better than the “perfect” one you quit.

Strategy #2:

I let go of my food rules.

If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys.

Food rules tell you:

• what you can and can’t eat,

• when you can or can’t eat it,

• how you can or can’t eat it, and/or

• how much you can or can’t have.

Spreadsheet time!

These rules take up an awful lot of mental real estate. They also set you up for disinhibition… aka “the F*** It Effect”.

Here’s how the F*** It Effect works.

Let’s say your #1 food rule is Don’t Eat Carbs. No croutons on the salad; won’t touch a sandwich; no potatoes with your omelette. Thanks.

But this Friday night, you find yourself out with friends, and everyone’s having beer and pizza. You hold out for a bit. Finally, you give in and grab a slice.

That means f*** it, you’ve “blown your diet”, so you might as well keep eating. Cue the binge and uncomfortable after effects.

Of course, if you have one food rule, you probably have several. That means there are lots of ways to “mess up” (and disinhibit). Maybe all night. Maybe all weekend.

Eating by the rules almost always leads to overeating crap, because once you deviate, there’s nothing left to guide you.

My solution: I ditched the rules and let hunger be my guide.

Non-dieters (or so-called “normal eaters”) eat when they’re physically hungry and stop when they’re physically full, no matter if it’s Wednesday or Saturday, morning or evening, work lunch or happy hour.

Start by paying attention to your own food rules and responses.

When, where, and how are you likely to say, “F*** it?” What might happen if you let go of that rule and really tuned in to your physical hunger and fullness cues instead?

Strategy #3:

I gave up on “Cheat Days”.

Monday through Saturday is all about being faithful to your diet. But Sunday… That’s Cheat Day.

Oh, Cheat Day. The happiest day of your week.

You wake up on Cheat Day morning like a kid at Christmas. Go hog wild all day long, eating all the stuff you didn’t permit yourself during the week.

As evening nears, you start to freak out. So you eat (and maybe drink) even more. Because tomorrow, it’s back to reality. Back to fidelity and compliance. And no fun.

Sure, some people find the idea of a weekly Cheat Day useful both mentally and physically. If this is you, and it works for you, then by all means continue.

But for most of the people I’ve coached, having one Cheat Day means the rest of the week is food purgatory.

My solution: I quit the Cheat Day routine, and gave myself permission to choose what I wanted all week long.

Like the F*** It Effect, Cheat Day depends on scarcity.

Scarcity makes us feel anxious, needy, and greedy. The counter to a scarcity mindset? Abundance.

For you and most people around you, food is abundant — not something to be hoarded or feared. (If that’s true in your life, be grateful. It’s a privilege.)

You don’t need to “cheat” because there’s nothing, and no one, to “cheat” on. Maybe you enjoy some dessert on a Tuesday night because you’re in the mood for it, or maybe you don’t because you’re satisfied from dinner.

What and when you eat is up to you — and your hunger and fullness cues. No matter what day of the week it is.

Strategy #4:

I owned my choices (Really. Owned them.)

Do you ever barter with yourself? Make deals, trades or swaps related to food?

“Okay, self, I’ll turn down dessert today… but I’m gonna collect on the weekend and you better pony up the whole damn pie.”

In this mindset, one “good deed” gives you license to “sin” elsewhere. These trades rarely pay off — they usually just amount to a lot of mental gymnastics that help you avoid making tough decisions and help you justify overeating.

Look, we’re all adults here. Trading off “good” and “bad” is for little kids and convicts. There is no “good” and “bad”. There’s no prison warden holding the keys.

Mind games like this undermine your health goals — and your authority over your decisions.

My solution: I started owning my choices, and letting my adult values and deeper principles guide me when I sat down to eat.

I started making food decisions by acknowledging the outcome I would expect, based on my experience. For example:

“I’m choosing to eat this tub of ice cream on Saturday night. I’ll probably feel nauseated and anxious afterwards. In this instance, I’m fine with it.”

In the end, own your choices: Don’t moralize them. You’re free to eat and drink anything you want. You choose your behavior.

Just remember that different choices produce different outcomes.

It’s your call.

Strategy #5:

I stopped rationalizing.

Weekends present all sorts of comfortable justifications for eating a bunch of non-nutritious foods.

It could be anything:

• You were busy. Or maybe you had nothing going on.

• You were traveling. Or maybe you were at home.

• You had to work. Or you had no work to do.

• You had family/social meals. Or maybe you ate alone.

Any excuse will do. Powerless victim of circumstance!

But busyness, boredom, travel, work, or family dinners don’t inherently cause overeating. People eat or drink too much in lots of different situations. Their explanation simply matches whatever happens to be going on at the time.

Rationalizations are a convenient script. They help us make sense of — and perpetuate — our overeating or other unhelpful behaviors.

My solution: I stopped rationalizing and asked myself why I was really overeating.

Sometimes, you’ll want to eat crap. And too much of it. That’s normal.

But instead of falling back on the tired victim-of-circumstance narrative, take the opportunity to ask yourself what’s really going on.

Are you bored? Stressed? Sad? Happy?

Do this over and over and over, and you’ll start to see some patterns. That’s your pot of gold. That’s your opportunity to change overeating behavior — and do something else to address those emotions instead of bingeing.

What to do next:

Some tips from Precision Nutrition.

There is no “perfect time” to eat better. Not tomorrow; not on Monday. Life is always a little nuts.

All we can do is our best with what we’ve got. Right here, right now.

Here’s where to start.

Ask yourself: How’s that weekend overeating working for you?

If you’re loving your Cheat Day, Friday junk-food bonanzas, or gut-punching Sunday brunches, and you’re happy with the results, keep doing it.

But if you’re conflicted, it could be time to investigate further. Ask yourself: What does weekend overeating do for you? What is it a path to? What does it enable you to get or feel? How does it solve a problem or have a purpose for you?

In my case, weekend overeating was self-medication for stress, stimulation and novelty, and a way to connect with other people.

To rearrange your mindset and break the cycle of weekend overeating, try:

• aiming for “good enough” instead of “perfect”,

• letting go of your food rules,

• giving up the Cheat Days,

• owning your choices, and/or

• quitting the rationalizations.

If you feel urgency or compulsion when you overeat, consider talking to your doctor or a trained professional about binge eating disorder.

Apply the Precision Nutrition “clean slate” method.

In Precision Nutrition Coaching, the clean slate approach means that after any and every “screw-up”, you get to start fresh.

Overate Friday night? No problem, wake up Saturday morning and start again. Don’t try to compensate. Just get on with things as normal.

You don’t “pay back” the damage in the gym, nor do you kamikaze your way through a jar of peanut butter. You just pick yourself up, dust yourself off, and go back to doing your best.

Put someone else in control for a while.

Yes, you are the boss of you, and you should own your choices. But changing a deep-seated habit — even one that on the surface may seem silly and harmless, like overeating on the weekend — is challenging. Really challenging.

And just like weight loss, the process of changing your habits will have ups and downs. It helps to team up with someone who will support and encourage you.

Find a friend, a partner, a trainer, or a coach, who will listen to you and keep you accountable. For many clients, relinquishing control is a choice they’re glad to own.

Eat, move, and live… better.

The health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

National Geographic Photography

Fantastic compilation.
Don't blink or you'll miss something.

National Geographic Photography

Bernie Sanders

Bernie Sanders a Bum Who Didn’t Earn His First Steady Paycheck Until Age 40 Then Wormed His Way Into Politics

Startling Photo Series Explores How Our Phones Have Become Our Identities

We are turning into zombies.



Startling Photo Series Explores How Our Phones Have Become Our Identities

Here’s What Texting Is Doing to Your Neck and Spine

Here’s What Texting Is Doing to Your Neck and Spine  - and how to fix it

By JESS BARRON

We all know that texting and driving is dangerous. Texting while driving in cars and trucks causes over 3,000 deaths and 330,000 injuries per year, according to a Harvard Center for Risk Analysis study.  And texting while walking leads to even more injuries per mile.

You may have thought that using your smartphone while sitting or standing still was the safest thing you could do, but it turns out that texting while standing has its health drawbacks as well.

In addition to other ways cell phones adversely affect our health, Dr. Kenneth K. Hansraj, Chief of Spine Surgery at New York Spine Surgery & Rehabilitation Medicine has found that tilting our heads down and forward even slightly when we look at our smartphone screens can put as much as 60 pounds of stress on our necks and spines.

Can you lift 60 pounds with your neck? That's the weight of four bowling balls or an 8-year-old child. And, can you do it for more than two hours per day?

That's right, the average American spends about two hours and 42 minutes on his or her cellphone per day, according to Flurry, a mobile measurement platform.

In his new study published in the journal Surgery Technology International, Dr. Hansraj writes:

An adult head weighs 10 to 12 pounds in the neutral position. As the head tilts forward, the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees.

This forward head tilt while using your smartphone adds stress to the spine.  "Over the years, this may deteriorate the back and neck muscles to the point of pain and discomfort — and even to the point where you may need surgery," explained Dr. Hansraj when we spoke by phone.

Spending for spinal care in the U.S. has nearly doubled in the past decade, and approximately $100 billion is spent in the U.S. per year on back and spinal care.

Even if it’s not causing you pain and discomfort yet, the typical texting posture can make you feel less confident and even perform less successfully at work or at school because it is the opposite of the open “power poses” proven to lower our stress hormones and increase our confidence, that Amy Cuddy, a social psychologist at Harvard Business School, demonstrated in her very popular 2012 TED Talk:

3 Steps You Can Take to Help Fix This Problematic Posture

1.  Hold Your Smartphone Higher and Allow Eyes, Not Neck, to Drop

"We're not against smartphones and smart devices," said Dr. Hansraj. "But just be very aware of where your head is in space and hold the device up and allow your eyes to drop."

In his paper, Dr. Hansraj explained that poor posture occurs with the head tilted forward and the shoulders drooping forward in a rounded position. In comparison, good posture is defined as ears aligned with the shoulders and shoulder blades retracted backward.

2. Yoga Poses Cobra and Upward Dog

"Cobra and upward dog yoga poses are the most sophisticated way to gain the proper posture," said Dr. Hansraj. Here's an article explaining the difference between cobra and upward dog. Check out this video showing you how to do cobra and some twisting yoga poses to alleviate tightness and tension in the upper back and neck.

3. Flexion, Extension, Side Bends and Head Tilts

As a first step, Dr. Hansraj recommends flexion, extension, side bends and tilts, followed by isometric versions of the same exercises. Here is an article describing how to do these moves. Hansraj goes into more depth in his book "Secrets of the Cervical Spine."

– Jess

Readers -- Are you reading this article on your computer or on a smartphone? How many hours do you use your smartphone per day? Are you concerned about how smartphone usage may be damaging your health and/or posture? Are you suffering from neck or back pain? Were you aware that smartphone usage creates as much as 60 pounds of force on your neck?

Jess Barron is Editor-in-Chief of LIVESTRONG.COM. Read some of her other health and fitness articles here. A longtime foodie and fan of farmers markets, Jess particularly loves heirloom tomatoes, fresh figs with burrata cheese, and anything with pumpkin or peanut butter in it! Her love for food fuels her desire to exercise daily. In the summer of 2012, Jess lost 20 pounds in a test group for a new fitness program. Some of her favorite workout routines include walking, running, yoga, P90X, INSANITY and mixed martial arts. Jess's writing can also be found at Poprocks.com. She has appeared on MSNBC's The Most, ABC News Now and XM satellite radio , and her writing has appeared on Wired.com and Yahoo.

The Right Way to Train on a Bad Day

At my age, I struggle with this as much or more as anyone, so I find this article helpful in reminding me the reason I am still pursuing my goals of getting and staying in shape. Sometimes that tiny constant reminder in the back of my mind keeps me on task when it is so easy to rationalize "I'll do it tomorrow". 

I hope you find it just as helpful.

================================================================ 

By John Paul Catanzaro

Don't switch to a whole new workout when your body or brain let you know that today's workload isn't in the cards. Make this simple change to your existing routine and come back stronger next time!

When building strength is the goal, periodizing your program seems simple enough. First, you systematically work up to a peak load over a number of workouts, and then you cut back on the volume for a week as a deload to prepare (and repair) before changing things up.

This is easy enough to do when you feel great. But what about when you feel lousy and the routine on your training log feels like a tall order? Many lifters respond to this situation by dropping the weight, upping the volume, and doing what amounts to a different workout entirely. Then, they'll return to the heavy weights next time around.

I would argue this is the exact wrong thing to do, and I'm not alone. "Don't drop down only to go back up again" is a philosophy advocated by successful coaches like Charlie Francis, Al Vermeil, and Charles Poliquin, to name a few. A better choice, is to "deset" rather than deload when a reduction in workload is required for one reason or another.

In other words, treat your hard days like a deload. Here are four cases where it makes sense to cut back on volume, and how to program it in.

YOU JUST AREN'T IN THE MOOD

There'll be times when you walk into the gym and the last thing you want to do is lift really heavy weights for lots of reps. I'm talking mentally, not physically. Your body is more or less ready to go, but your mind is screaming, "No!" What do you do?

You need to be receptive to these signals. Mood is an important factor that should not be overlooked; it can determine the quality of a workout as much as any other variable. Plus, there's always the possibility that your mood is sour because your body isn't as up to the task as you think it is!

Well, you still need to work to make a living, right? On this day, however, you'll work less! Punch the clock, put in just enough time to get the job done, and then go home early. Keep the intensity up (i.e., use the same loads you were planning to use for that workout), but reduce the volume by doing fewer sets. Even just one set with your working weight will be enough to maintain strength during this period—seriously!

In other words, don't skimp on the quality of work. Cut back on quantity.

ONE PARTICULAR SET ALMOST KILLS YOU

You may have the best program design in the world with all the parameters tightly regulated, your session plan in place, and your workout written down on paper, but it's what you actually do in the gym that counts, not what you plan to do.

In other words, you should have a plan in place, but you need to know when to call an audible. Here's an example.

Last workout, you performed 5 sets of 5 reps with 315 pounds on the back squat. Over the years, you've learned that slow and steady wins the race, so the next workout, you plan to do 5 sets of 5 with 320 pounds. That's just a tiny 2.5-pound plate per side. Simple enough, right?

So you get to the gym and do your first set of 5 reps, no problem. After giving yourself a sufficient amount of rest, you go to do your second set. Again, you knock out 5 reps. This set took a bit of effort, but it was doable. After a few minutes of rest, you go to do your third set. You manage 5 reps again, but the last one was tough, to say the least. It went up slow, and your legs were shaking the whole way. You rack the bar, fuel up with some branched-chain amino acids, and take an extra minute of rest this time.

You get under the bar to do your fourth set, and just unracking it feels like lifting a house. You know this set is going to be a bitch! You step back, get yourself set, and start your descent. You reach the bottom and go to explode out of the hole, and although the intent to move fast is there, the actual speed is more like molasses. But you make it to the top...somehow.

So you regroup, put yourself in that "Platz" state of mind, and go for another one. This time, it takes every ounce of muscle you've got to get that sucker up. You know better than to try to attempt another one, so you decide to rack it before you get stapled to the ground.

The decision you make at this point will determine whether you go forward or backward in your training. If you decide to push on and do a fifth set with a lighter weight, the damage you do to your recovery ability will outweigh strength stimulus you receive. In other words, there's every chance you'll come back weaker the next workout.

If, however, you listen to the message your body is giving you, terminate that exercise and move on to the next one—even though your training program states that you should do one more set—you'll make progress and come back stronger the next workout.

Training is all about progression and coming back stronger, not doing sets and reps just for the sake of doing them. It's about having an intelligent plan, and then carrying that plan out in an intelligent manner. So be smart!

YOU HEAR FIRST-SET ALARM BELLS

Let's back up for a second. Using the same scenario as above, what should you do if you only accomplish 2 reps on the first set instead of the 5 reps that you were planning to do? The answer is simple: Go home!

You're not ready to train yet. You'll need at least an extra day to recover. Don't move on to the next exercise. That would be a mistake. Just pack up your stuff and leave the gym.

Nobody wants to hear this—which is why so many people ignore the warning signs, often at their own peril. But today, instead of working out, you need to "work in." You'd probably be better off taking a nap than trying to strain under a heavy bar at this point.

To facilitate the recovery process, incorporate some restoration methods like contrast showers, salt baths, stretching, electronic muscle stimulation, and massage. Do one or more of those methods, and get plenty of sleep, but don't train. You'll come back stronger the following day.

YOU FAIL THE NECK TEST

Under periods of high stress or sickness, the same rule applies—that is, reduce the volume of training, not the intensity—unless the answer is to skip training altogether.

Here's a great analogy I picked up years ago from fellow strength and conditioning coach Alwyn Cosgrove. He wrote, "Your body can't differentiate between stressors. Stress is like water from hundreds of taps flowing into a bathtub. Financial stress, relationships, health, and training stress are all different taps. When all the other taps are flowing full-blast, turn down the training tap a little bit so your tub doesn't overflow."

And how do you turn the training tap down a bit? By doing fewer sets!

When sickness occurs, I'll permit training if the symptoms are felt above the neck (e.g., a runny nose, stuffiness, sneezing, a sore throat, and/or a headache). In this case, use the same loads that you were planning to use, but reduce the number of sets. Again using the example above, squat with 320 pounds, but only do 2 or 3 sets of 5 reps, and don't grind through a bunch of brutal reps.

However, if any symptoms are felt below the neck (e.g., chest congestion, bronchial infection, fever, intense coughing, vomiting, diarrhea, and/or extreme body ache), skip training for that day. Just go home and get better.

THIS IS HOW THE STRONG GET THAT WAY

When it comes to strength training, the old adage is true: "If you fail to plan, you plan to fail." But following an ideal plan all the time just isn't in the cards. This becomes truer the stronger you get—and the heavier the weights you're moving.?

Maintain quality, cut from quantity. It's a simple rule, but one that many of us have to learn the hard way. This year, take it seriously and watch your progress explode!