That's Quite The Workout, Hilaria Baldwin - Her Panties Will Have You Panting

That's Quite The Workout, Hilaria Baldwin - Her Panties Will Have You Panting


I gotta be honest here, I thought that Hilaria Baldwin was about to break out in some super sexy dances moves or something like that, but really I had no idea what we were in for.

This one is kind of head-scratcher. Sure, it's Hilaria Baldwin in her undies and she's moving all sexy, but it's a workout. And she's doing it in her bathroom, in her undies, so... you know. It kind of comes out of left field from me. Without further ado... Hilaria Baldwin doing her exercises in her bathroom while rocking some sexy lingerie.



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10 Bodybuilding Myths That Are Widely Prevalent And Believed By Aspiring Bodybuilders

10 Bodybuilding Myths That Are Widely Prevalent And Believed By Aspiring Bodybuilders -


The world of bodybuilding is filled with myths. From nutrition to exercise techniques, people continue to believe in strategies that are just myths and have no scientific backing. Read ahead to find out the truth behind some of the common bodybuilding myths.

1. Myth: You can’t build muscles with veggies. 

There is a common myth that eating veggies will never aid in making muscles.
Fact: Vegetables are filled with slow-digesting carbs, minerals, and vitamins. They build muscles.

A myth that is prevalent among people wanting to build muscle is that they would need to be non-vegetarians. Most people believe that vegetarians cannot build muscles. But that is completely untrue.

According to fitness experts, it’s a myth that muscles of the body respond better to animal-based protein. Plant-based proteins have the same effect. Proteins are made up of amino acids. Plant proteins have most of these amino acids but may lack one or two in a single protein source. To get all the amino acids while on a vegan diet, a person needs to get the protein from different sources (plants). If one can maintain the protein content required for their weight, muscle building is not a problem on a vegan diet.(source)

2. Myth: Weight training makes women turn “manly.”

There is a common misconception that weight training makes women turn “manly.” This only happens when women take supplements.
Fact: This only happens when women take supplements.

Many women are scared to train with weights as they believe that it would turn their figure “manly” and bulky. Women in the fitness segment have confirmed that this is not true.

A spokesperson for the American Council on Exercise, Jacque Crockford, says, “Lifting heavy weights is a great way to get the shape of the body that you may be seeking.” Weights come in handy to define, tone, and have the right curves on your body. Just lifting weights will never make a woman look like a bodybuilder. That will only happen if they ingest large amounts of anabolic steroids and train, eat, and sleep like a professional bodybuilder.(source)

3. Myth: It’s important to consume a high amount of protein immediately after a workout for muscle repair.

It is not required to drink a protein shake just after a workout. A balanced diet throughout the day is the key.
Fact: For an average gym-goer, maintaining a balanced diet in their meals is enough to promote muscle repair.

The belief that the post-workout window needs to include protein is a complete myth. You can actually intake protein at any time of the day irrespective of when you workout. A recent study from the Journal of the International Society of Sports Nutrition confirmed that there is no significant increase in muscle mass if protein is taken just after a workout. The muscle mass gain is same for people taking protein right after a workout as it is for those who take in protein throughout the day.

The important thing to keep in mind is that it is the total protein consumption that aids in muscle-mass gain. Depending on the weight and desired muscle gain, the right amount of protein must be taken to build muscle mass. A daily protein intake of 1.4–2.0 grams of protein per kilogram of body weight per day is sufficient for most exercising individuals.(12)

4. Myth: Eating fat makes you fat.

Good Fats.
Fact: Fat is not the enemy. The extra calories that we consume are the real enemy.

If you are on the road to lose weight and gain muscle mass, then abstaining from eating fat is not the right way. There are some fats that are actually good for losing weight. They make people feel full and eliminate frequent hunger pangs.

The best way to go about consuming good fats is to pair it with a lean protein source. This works great to fight off cravings. Studies have shown that including moderate amounts of fat in one’s diet is more beneficial for weight loss compared to a low- or no-fat diet.(1,2)

5. Myth: You can eat anything if you workout daily.

A balanced nutritious diet is important for gym-goers. You can’t just eat anything.
Fact: A proper and controlled diet is a major factor when it comes to bodybuilding.

Some people have the notion that if they are working out regularly, then they can eat anything they like. This misconception comes from the fact that if you can burn all the calories you intake, then you will remain fit.

But that’s not the case. Excercise and nutrition go hand in hand. If you want to grow muscle and stay lean, then a balanced, nutritious diet is a must. A proper fuel, in the form of food, is required for the body and its muscles to recover. There must always be a proper amount of protein, fats, carbohydrates, and fibers in your diet.(source)

6. Myth: The longer the workout, the more effective it is.

Longer workouts will just overtrain you and leave you tired.
Fact: Longer workouts will just lead to overtraining. Proper nutrition, recovery, and smart training makes you stronger and bigger.

This is one of the most common misconceptions. People spend hours and hours in the gym thinking that it would lead to more success. Also, this is another reason why many people avoid joining the gym. They think they will never have enough time to workout so will never be able to achieve the desired results.

Studies have shown that shorter, high-intensity workouts are more effective. Putting the body through high-intensity workouts for short intervals puts the body in repair mode for a longer time. Such workouts are also known to aid in lowering blood-sugar levels and reducing abdominal fat.(source)

7. Myth: Performing endless reps of crunches will make you lose fat at the waist.

Spot reduction of fat is a myth.
Fact: Spot reduction of fat is a total myth.

Spot reduction and spot toning are two terms that are used interchangeably. But they stand for two completely different things. Experts and science have repeatedly shown that targeting the trouble areas of your body for fat loss never works.

The proof for this comes from tennis players of the 1970s. When researchers were studying spot reduction, they discovered that the dominant arm of a tennis player has the same amount of fat as their non-dominant arm. This made the researchers conclude that working a certain muscle doesn’t mean that the fat around that muscle is getting burned.

But a specific muscle can be defined via spot toning. You can strengthen a certain muscle or muscle group.(source)

8. Myth: If your muscles are not sore after a workout, then it’s not effective.

Soreness of muscles is not directly proportional to an effective workout.
Fact: Effectiveness is determined by the progress in the workout, not muscle soreness.

A common phrase that is worshipped by gym-goers is “No pain, no gain.” Even though the phrase applies to life in general, it is not so much applicable when it comes to working out.

Known as delayed onset muscle soreness, or DOMS, the soreness becomes evident 6-8 hours after a workout. Gym freaks wear this soreness with pride. The soreness is the result of the body making adaptations to better prepare the muscles to repeat the same activity. This is why on the first day the soreness is intense and eventually decreases with time. Hence, there is no correlation between the effectiveness of a workout and the soreness. When one gets expert in a particular exercise, the soreness decreases during that particular exercise. The soreness returns when new muscles are trained.(source)

9. Myth: Sleep is for babies, not tough bodybuilders.

Sleep is really important when it comes to workouts and muscle repair.
Fact: Sleep and recovery are two of the biggest factors in bodybuilding.

People place high importance on training and nutrition, but there is another component that is equally important—sleep.

Sleep plays a very important role for people who train and are aspiring bodybuilders. Much of the growth and regeneration of the muscles along with the processing of training stimuli take place during sleep hours. Many of the body systems run at full speed when we are asleep. Recovery is of the utmost importance to have regularity in training and building endurance. Otherwise, you would just feel tired and won’t be able to train to your potential.(source)

10. Myth: Muscles turn to fat if one stops training. 

Muscles never turn into fat.
Fact: If one stops training, the muscles will shrink and the body may become a little soft, but muscles never turn to fat.

When people who do regular workouts become couch potatoes, they give out an impression that their muscles have slowly turned into fat. But that is never the case.

When a regularly exercising adult stops training, their muscles start shrinking. They become smaller in size making space for the adipose tissues or fat to replace them. Moreover, such people continue to consume the same amount of calories that they used to consume when they were working out. They do not take into account that they no longer require that many calories. So, the extra calories are stored as fat by the body. This is why a previous bodybuilder might become fat.(source)

Planet Fitness Made A Dude Write A Letter To Cancel His Membership So He Wrote Them A Break Up Letter

Planet Fitness Made A Dude Write A Letter To Cancel His Membership So He Wrote Them A Break Up Letter



“I still love you, but more like a friend at this point,” isn’t something you would normally write to a gym.


Scucci recently moved from Milford, Connecticut to Nashville, Tennessee, and he tried to cancel his Planet Fitness membership over the phone. The powers that be told him he couldn’t do it over the phone, so he had to either show up to his Connecticut gym in person or send a letter via “certified mail.”

Since Tennessee to Connecticut is quite the hike, Scucci decided to not only send a letter but also have a little fun with it, and we’re all winners today because of it.

“Planet Fitness wouldn’t let me cancel over the phone,” Scucci said. “I figured I’d have fun with it because you can either get really mad at something like this or just waste somebody’s time by sending them something official that they then have to take seriously.”

So that’s exactly what Scucci did. He had some “fun” with it by writing a hysterical “break up letter” to Planet Fitness, complete with the whole “it’s not you, it’s me” and “I still think fondly of you” routines.


Who knows? Maybe Scucci can make some cash on the side by writing break up letters for other people looking to move on to better things. I mean, that was nothing short of genius.




Some people go to gym to become fit, others – to feel better, but Ukrainian girl Bakhar Nabieva went there to overcome her teen insecurities. Bullying brought her to the gym, and when the girl saw the first muscles on her body, she couldn’t stop working out.






Jacked Squared: Work Out With Your Cock Out

Jacked Squared: Work Out With Your Cock Out


"Jacked Squared" makes the Shake Weight look like a cock tease. Finally you can get Jacked, while getting Jacked...Who doesn't want to work out and get off all at the same time?  Giving new meaning to getting pumped.

Weightlifter Drops Weights On Her Neck But Clearly Survives

Weightlifter Drops Weights On Her Neck But Clearly Survives

This girl was just participating in her usual Crossfit training. As she attempted her clean and jerk, she dropped the barbell on her neck. This caused her to flip over but luckily she was able to get up right away without injury.  yay.




Hafthor has become massively famous for good reason. He is a unique specimen, able to throw weight around better than the entire world, besides a few other men. Who else is keen for Game of Thrones to come back already!



Evan Centopani Is A Pro Body Builder And Professional Eater

Evan Centopani Is A Pro Body Builder And Professional Eater

That’s one reason why Evan Centopani says that as a professional bodybuilder, he is also a “professional eater.” He takes this stuff very seriously. If you want to get the most out of his groundbreaking program Iron Intelligence, learning what you can from his nutritional approach is a must. Before you lift a single weight, do yourself a favor and watch this nutritional day in the life of one of the world’s top bodybuilders.

7 Simple Exercises That Undo The Damage Of Sitting

7 Simple Exercises That Undo The Damage Of Sitting



If you’re like most men living and working in a techno-service economy, you probably spend a good deal of your day sitting down. You go from the kitchen table to your desk at work to your chair in front of the TV. But spending most of your waking hours planted on your keister is terrible for your health.

You’ve probably experienced those moments when you get up from a sitting position and your butt feels numb and your hips feel so tight that you have to lean forward at the waist just to walk. Excessive sitting leaves your hips and legs tight and your glutes inactive. Even after you stand up, the ill effects of sitting stay with you and may prevent your butt muscles from firing at an optimal level when you really need them – like when you suddenly need to chase down a purse snatcher!

Some fitness experts argue that sitting causes muscles in the hip area to physically shorten (and stay shorter), even after you stand up. While there are no scientific studies to back that claim, from my own personal experience, sitting for lengthy periods of time definitely makes everything feel tight in the groin/butt area.

If you’re an athlete (or fancy yourself one), tight hips and inactive glutes can hamper physical performance in a variety of activities, such as sprinting, squatting, and — my favorite — deadlifting. If you want to perform at your best, you need to make sure that your hips stay limber and that your butt muscles are firing on all cylinders. Even if you’re not interested in deadlifting 600 lbs. (though I hope to change your mind on that someday), keeping your hip flexors loose and glutes active can improve your life on other fronts.

First, having limber hips just feels good, plain and simple. Second, having a healthy range of motion in your hips can help prevent injury when you pursue more recreational physical activities and do household chores. For example, loose hips keep your IT band loose as well, which can ward off knee pain. Finally, taking care of your hips may help improve your posture, which can in turn alleviate back or neck pain. (Not to mention the role of limber hips in doing a mean mambo.)

Below, we provide some simple stretches and exercises that will undo the damage to your hips and butt caused by sitting.

Prevention Is the Best Remedy: Sit Less and Move More

As the saying goes, “an ounce of prevention is worth a pound of cure.” The best thing you can do for your hip mobility and glute activation is to simply sit less and move more during the day.

If your employer will allow it, try using a standing desk, which keeps your muscles activated at the office. Keep in mind that, just as with sitting, standing should be done in moderation (doing it for an extended period of time isn’t that great for you, either).

If a standing desk isn’t an option, take five-minute breaks from sitting every 30 to 45 minutes. Stand up and walk around a bit. Maybe even perform a few of the exercises below. Even if you have a standing desk, you should still take breaks every now and then for some movement.

Stretch Out Those Hips

These dynamic stretches and exercises are designed for loosening tight hips that come from sitting too much. I try to incorporate a few of them in my daily workout warm-ups or even sneak some in when I’m hanging out with the kids (who think their I am pretty odd).

If you’re really tight, take it nice and easy. As physical therapist Kelly Starrett says, “Don’t go into the pain cave. Your animal totem won’t be there to help you.”

Leg Swings


This is a great dynamic stretch that I do before every workout. It loosens up the hips, hamstrings, and glutes.

Begin with forward leg swings. Find something to hold for balance. Start off swinging your right leg backwards and forwards as high and as far back as you comfortably can. Do 20 swings and then switch legs.

Next are side-to-side swings. Again, find something to hold for balance. Swing your right leg out to the side as high as possible and then in front of you towards your left as far as you can go. Perform 20 swings and then switch legs. Depending on how tight you feel, you may need another set.

Grok Squat


The Grok Squat is very similar to a catcher’s stance in baseball. Simply squat down until your butt touches your ankles. Keep your heels firmly on the ground and your back straight. Hold that position for 30-60 seconds. You should feel your hamstrings, quads, Achilles tendons, lower back, and groin gently stretching. If you’re super stiff, it may take a few days of practice to sink into a full squat. Keep at it. Your back and hips will thank you.

Intersperse a few short squatting sessions into your daily routine.

Table Pigeon Pose


If you’ve done yoga, you’re probably familiar with the pigeon pose. This stretch is the same thing, except you use a table, which makes it a bit easier to perform and allows you to stretch out your muscles from different angles. Start by placing your leg on a tabletop (you could also use your bed) with the knee bent at 90 degrees. Place one hand on the table and one hand on your foot for support. Lean forward and hold for 60-90 seconds. Then lean left to the 10 o’clock position and hold for 60-90 seconds. Lean right to the 2 o’clock position and hold for 60-90 seconds. Repeat on the other leg.

If you have knee problems, rotate your body so that your ankle hangs off the table and place a pillow underneath your knee. Aim to do two pigeon poses a day (I personally do one during my workout and another at a random time).

Couch Stretch


This stretch is a killer. I didn’t realize how unlimber I was until I tried doing the couch stretch. It’s basically a quad stretch ratcheted up a few notches. Starrett argues that this will undo years of sitting.

You actually don’t need a couch for this stretch, it just makes it a bit more comfortable (if that’s even possible). You can also do it on the floor by putting your knee against a wall.

For the “easy” version, place the knee of the leg you’re stretching against the back of your sofa. Place the foot of your other leg on the floor. Slowly raise your torso to a neutral spine position (i.e. standing straight and tall). As you raise your torso, squeeze your butt and abs. Hold the position for up to four minutes. Switch and repeat on the other leg. You should feel things really stretch in your hip flexor area — just don’t push yourself too hard.

To up the ante, bring your non-stretching leg up onto the seat of the couch. Keeping a straight, neutral spine, squeeze the butt and abs and work your way up to holding the position for four minutes. Keep in mind that it may be awhile before you can get your torso to a straight position. When I first started doing this stretch the “hard way,” I could only raise my torso to a 45-degree angle and I’d have to support myself with my hand on the floor. I was eventually able to move to a straight position after two weeks of dedicated stretching. The difference in the mobility of my hips was (and continues to be) significant.

This stretch is so good that I try to do it every day, sometimes before a workout, sometimes when I’m just hanging out while Gus watches Paw Patrol.

Activate Those Glutes

Barbell Bridges


This is another exercise that makes you look goofy but does wonders for your glutes and hips. It has been a great support exercise for the deadlift.

Lay on the ground with your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab it with an overhand grip about shoulder-width apart. Raise your waist off the ground while squeezing your glutes until your hips are aligned with your body. Return to the starting position, and complete three sets of 10 reps.

Aim to do this exercise one to two times a week. You can add weight as you get stronger. If you can’t do it with the weight of the barbell, try un-weighted bridges.


Fair warning: You’re going to feel a bit ridiculous doing this exercise. But it’s one of the best for activating your glutes. If you’re self-conscious, do this at home before you go to the gym so no one sees you.


Lay on your right side with your hips and knees bent at 45 degrees. Yes, you’re going to look like a middle school girl at a slumber party who’s talking about who she’s crushing on. Don’t worry. Your deadlift will thank you later.


Keeping your feet together, raise your upper knee as high as you can without moving your pelvis. Don’t allow your lower leg to move off the floor. You’ve suddenly transformed from middle school girl to 1970s Burt Reynolds posing in the buff. Pause, then return to a starting position. Do 20 reps on one side and then repeat on the other side. Perform three sets one to two times a week.

Fire Hydrants

Hey, look! Another glute activation exercise that makes you look goofy! It’s called the fire hydrant because you’re going to mimic how a dog pees on a fire hydrant. For real.


Get down on your hands and knees with your palms flat on the floor and your arms shoulder-width apart. (Your knees should be about hip-width apart.) You see me here harnessing my totem labrador retriever.


Maintain a straight, neutral spine and slowly raise your right leg out to the side as high as you can while keeping it bent, just like a dog would. As you can see from my face, this is harder than you’d think it would be. Really feel it in the ol’ butt cheek and hips. Lower and repeat 15 times. Repeat with the other leg. Do two to three sets once or twice a week.


For added glute activation, extend your leg straight after you’ve lifted it up.


I learned these moves from a few sources: Becoming the Supple Leopard by physical therapist Kelly Starrett, paleo guru Mark Sisson of Mark’s Daily Apple, and weightlifter Medhi from Stronglifts. If you’re looking to increase not only your hip mobility, but your all-around limberness, Starrett’s book and website are especially helpful.

Illustrations by Ted Slampyak




Posted on Shock Mansion

Here is some fitness inspiration for the ladies, and some eye candy for the lads. This chick is strong and flexible as all hell. Respect the hustle!


40 Incredible And Insane Body Transformations

40 Incredible And Insane Body Transformations

Summer season is near and maybe you need some motivation to hit the gym. This might help.

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Bullied Kid Goes From ‘Skinny Weakling’ To Having Schwarzenegger-Esque Guns For Arms And Insane Instagram Following

Bullied Kid Goes From ‘Skinny Weakling’ To Having Schwarzenegger-Esque Guns For Arms And Insane Instagram Following


21-year-old Zac Aynsley was once the skinny little twig you see in the above photo, bullied constantly and having panic attacks as well as anxiety on the regular. “My whole life, I have always been put down and told I was a loser” he says in an interview with Mirror, “I was badly bullied and cried countless times because people would laugh at me for the way I looked.”

Rather than accept this way of life as permanent, three years ago Zac decided it was time to make a change in order to overcome his confidence issues. Hitting the gym, Zac finally started seeing results after months of training, but it wasn’t until a graphic designer in the fitness industry contacted him that his life really went on an upswing:

“In August 2013, a guy from Singapore contacted me on Facebook, he’d seen my photos and said I had insane potential.

“He worked as a graphic designer in the fitness industry and invited me over to Las Vegas for a shoot.

“I went with the intention of having one photo shoot, but when I was there, they asked me to do six more with some of the most famous photographers in America.

“They also introduced me to the best guys in the fitness industry – Jay Culter, Phil Heath and even Arnold Schwarzenegger.

“Arnie was a great guy, he told me I looked amazing, and had great arms. Just to hear that from someone I admired so much, was incredible.

“For years I had people telling me I was worthless, but here was The Terminator telling me I looked great. It meant the world to me.”(via)

Zac now works out for an hour every day and eats a protein-heavy meal every two to three hours. While it may seem daunting, his regiment has rewarded him with a healthy bunch of Instagram followers, currently counting in at over 290,000:

“When I started my social media accounts, my followers grew daily which was flattering but eventually it grew so big that I had offers of sponsorship,” Zac reveals.

“I had huge protein companies, clothing brands and gyms lining up offering me thousands of pounds to help promote their products.

“It’s hard to believe a few years ago I was on £40 a week being a DJ and now I get paid four figure sums for photo shoots, posts on my Instagram and Twitter, and for showing up at gyms just to train and speak to clients.”(via)

As for his most surreal moment during the whirlwind of sudden fame he’s experiencing, Zac says that “once a male Hollywood movie star offered me £750,000 to sleep with him. I honestly thought he was joking, but then he went into detail and told me he wanted to film it. I was in shock.” And while Zac’s main goal clearly isn’t money, he says he wants to help others out there who might be struggling with the same bullying, anxiety or depression he went through in his younger years.

Admirable Bro all around, and you can’t deny it – whatever he’s doing, works:


Canadian Woman Rants On Facebook After Being Told To Leave Gym Because Her Boobs Were Too Big

Canadian Woman Rants On Facebook After Being Told To Leave Gym Because Her Boobs Were Too Big


Another reason to stay away from gyms… They are body shaming people who are wearing full tank tops now! But this is cool:


An Ottawa woman says she was humiliated and “body shamed” when staff at an Orleans gym told her that her chest was “too large” for her tank top.

Jenna Vecchio, was working out with her husband when a female supervisor confronted her about her attire. She was told other clients at the gym had complained her top made them feel uncomfortable.

Vecchio says she was confused and seriously embarrassed, especially since other women wore similar tank tops.


I said I can’t help it that my chest may appear larger than some other women’s here because of my small frame, but I can’t do anything about it,” Vecchio told Metro.

I felt humiliated. I was made to feel uncomfortable. I felt degraded.

She took to Facebook to explain the ordeal and to post photos of the disputed outfit. So far, the post has been shared more than 3,000 times.


This is what she was wearing…


Doesn’t seem crazy to me:


Especially when you see what other girls wear to the gym.


I am guessing the gym will make a lame ass corporate apology and everything will blow over. She shouldn’t have been called out in the first place. Seriously you should see what girls wear at the gym these days and post on Instagram for likes.





Posted on Shock Mansion

Posted on Shock Mansion

BangFit is an exercise platform created to fight against our sedentary lifestyle. Now you can get into shape while having the time of your life.

Man Who Was Overweight For 19 Years, Smoked A Pack Every Few Days Drops 150+ Lbs In 9.5 Months, Now Runs 14+ Miles

Man Who Was Overweight For 19 Years, Smoked A Pack Every Few Days Drops 150+ Lbs In 9.5 Months, Now Runs 14+ Miles

At 6’1” and 335 pounds, Redditor omgwtfjesuslol was severely obese. With a BMI of 44.2 (anything over 30 is considered “obese”), he writes that although he’d been overweight/obese for the last 19 years of his life it only good “pretty bad” after he was forced to move for work. “I smoked a pack of cigarettes every few days, was completely inactive other than going to work/doing chores, sleeping in my free time for ridiculous amounts of time. Basically, killing myself at an extremely fast pace,” he writes.

It wasn’t until August 2015 that he realized something had to give. “I’m not sure what, or why, but I realized and accepted that I needed to change,” he explains:

I revamped my entire diet, set myself to a 1500-1700 kcal/day limit (I recognize at this point this was entirely too low at my starting weight, but I pushed on due to not suffering any lack of energy), eating clean and healthier foods. I utilized a low carb, moderate fat, moderate protein model, which I would change at this point if I could to incorporate more protein.

That very same day, omgwtfjesuslol says he got a gym membership and busted out 5+ miles on the treadmill in about two hours. “I left with blisters on both feet and drenched in sweat,” he says, “but it was the beginning of a long journey and I had no intention of looking back.” Starting out with cardio six days a week for 90-105 minutes each session, omgwtfjesuslol started out his workout routine slow, then ramped up over time:

I’d walk on the treadmill for about an hour, starting at 2.7mph with a small incline, and stationary cycling for 30-45 minutes. I designed a basic 3 day lifting focused on limiting muscle loss, especially at such a huge deficit. It wasn’t perfect, but it did allow me to add a small amount of muscle. It follows something similar to this:

Day 1: Back/biceps
Assisted chin-ups/pullups 4×6-10 or until failure
Shrugs 5×12
Dumbbell rows 3×8
Misc lat accessory work
Neck pulls (face pull variant focusing on the lower traps) 4×15
Good mornings 4×8-12
Concentration/Hammer curls 5×10-12

Day 2: Chest/Shoulder/Tricep
Dumbbell bench 4×6-10
Cable flys 4×12-15
Machine press 4×10
Military press 4×3-5
Seated OHP 4×6-10
Lateral/front raises 4×10-12
Close grip bench 3-4×10-12
Misc tri work

Day 3: Legs
I will get hate here, but I don’t squat. I’m not a fan of it, as much as I know I should.
GHR 4×6-8
Leg Press 5×8-12
Hamstring curls/Leg extensions/Hip ab+adduction 4×10-15
I got a lot of leg workouts from the increasing intensity of cycling, which played a big part in my leg development.

At around the 5 month mark, omgwtfjesuslol jogged his first mile in 12 minutes 30 seconds. “I went from not being able to jog for 20 seconds, to doing a 2h15m long run as of last Sunday, as well as breaking into the 22:xx 5k time,” he writes. However, exercise isn’t the only thing omgwtfjesuslol had to overhaul in order to improve his health:

My food intake consisted of the usual items for cutting, chicken breast, greek yogurt, nuts, lean proteins, a ton of vegetables, whole wheat breads, fish, and fruits. I did not have a single cheat meal for 6 months. As I progressed, I re-evaluated my caloric needs, and increased accordingly. As of today, I typically consume between 2300-2800 kcal/day while I continue to shed the remaining fat. I’m a lot more lenient with my diet, but I still shoot for a 40/40/20 macro split, with at least 140-160g of protein. I still go to Subway and Chik fil a at least once a week, and allow myself to splurge (heathily, if that’s even possible) with 3500-4000 kcal days on my long run days.

In the end, omgwtfjesuslol was able to lose 159 pounds in 9.5 months, drop his blood pressure from 140/95 to 110/70 and can now run 14+ miles at a time. And if that doesn’t sound incredible enough for you, let his photos sway you otherwise:


Guy Films Girl Using The Smith Machine Like A Bouncy Castle At The Gym And It’s Coming Back To Bite Him In The Ass

Guy Films Girl Using The Smith Machine Like A Bouncy Castle At The Gym And It’s Coming Back To Bite Him In The Ass

Not everyone who you see in the gym knows what they’re doing.

As for this woman on a smith machine at the gym? Yeah…I’m not quite sure she’s got the hang of whatever she’s trying to do down pat:

But it’s okay. You know why? Because at least she’s trying. I can’t tell you how many people I know who have gym memberships but don’t actually use them because they either can’t be bothered or because they’re afraid of looking stupid in front of other people. As for the above video, it was posted to World Star Hip Hop’s Facebook page and, rather than shit on the girl for using the smith machine like a bouncy castle, people flocked to her defense and began criticizing the guy who filmed her:


Despite its backlash, the video has gathered over 9.9 million views in less than one week.





A fit girl can be a lot of fun.






























































































Dude Goes On A Cut For 2.5 Years, Goes From Obese BMI Of 37.7 To Running Six Minute Mile And Squatting Over 350 Lbs.

Dude Goes On A Cut For 2.5 Years, Goes From Obese BMI Of 37.7 To Running Six Minute Mile And Squatting Over 350 Lbs.

24-year-old Redditor pigcitymasterx wasn’t always obese – writing in his post to Reddit’sr/fitness subreddit, he explains that he played on his high school’s football team down in Texas, however a torn ACL during his junior year led to the start of his weight gaining journey:

I tried to come back to play senior year but I sucked and lost my starting position. Eventually I stopped sports and tried to focus on my studies. Leading into college where i continued to eat like I was in football. I gained an insane amount of weight but kind of just shrugged it off as whatever.

Pigcitymasterx’s “epiphany moment,” however, came during his second semester of his nursing program. All he writes is that it was “because of a girl” which can mean a multitude of different things – but regardless of what specifically happened, it spurred him to start losing weight:

When i first started to lose weight all i did was cardio and diet. Eventually I came across/r/Fitness where i was encouraged to start lifting weights. I started to do SL 5×5, but I was super weak from what I used to lift during my football days. However my muscles somewhat recovered and within about two months I was lifting a fairly decent amount again.

After spending 2.5 years on a cut in order to reduce his body weight from 310 to 205, pigcitymasterx is now on a 40/40/20 macro split at 1700 calories a day. His stats ain’t something to sneeze at either:

Best 1 Mile time: 0:06:08
Best 5k time: 00:22:26
Best half marathon time (only ran once haha): 02:18:21
Current 1RM
squat: 370lbs
DL: 365lbs
bench: 285lbs (did 310 when i was in football)
OHP: 165lbs

As for his progress photos, I can honestly say “HOLY SHIT” because not only does he barely have any loose skin, but dammnnnnnn those abs:





Everybody knows that to keep your body in its best shape, you're going to have to exercise. But there's so much conflicting information out there on what kind of workouts are ideal. Unfortunately, a lot of that information is based on nonsense -- folk tales, outdated science or just made-up stuff. In this feature, we'll spotlight 10 exercise myths that you should stop listening to and give you the real truth. Grab a towel, buddy -- we're going to get sweaty.

Stretch Before Exercise To Prevent Injury
The Worst Exercise Myths Debunked
You're going to have a tough time finding someone who doesn't stretch before they exercise, but science reveals that it's not the cure-all you might think. Some studies even found that stretching can reduce your athletic performance! What you really need to be doing before you work out is warming up -- yes, this can include stretching, but it's more important to move your body dynamically to not only loosen your muscles but get your heart rate up. Jumping rope, running in place or other exercises that emulate the range of motion you'll be doing in your workout are best. Leave the stretching for the cool-down, where it actually does some good.

Running On A Treadmill Is Better Than Running On The Street
The Worst Exercise Myths Debunked
Every gym has a row or two of treadmills that are usually filled-up with people sweating through the miles. But can't you just run outside for free, like we did when we were naked cavemen? Fitness buffs will try to tell you that jogging on a treadmill reduces the wear and tear on your knees from running, but that's completely bogus. Knee stress is caused by the weight of your body as you run, and that's going to be the same whether you're jogging on concrete or a conveyor belt. The best way to reduce that impact is just to mix up your exercise -- run where you like, but also bike, or do the elliptical or swim, all of which are much easier on the knees.

Do Crunches, Get Abs
The Worst Exercise Myths Debunked
Getting a six-pack is a goal for pretty much every bro at the gym, and since elementary school you've been taught that the best way to work your abs is through crunches. Guess what? Crunches suck at building the definition between the abdominal muscles you need for a six-pack. It's much more important that you do interval training and keep your body burning fat effectively -- stress and lack of sleep trigger your system to pack fat around the waist. As for exercise, doing squats, chin-ups and deadlifts are going to shred those abdominals way more effectively than crunches.

Lactic Acid Makes Muscles Hurt
The Worst Exercise Myths Debunked
When you feel sore after an intense workout, the common gym wisdom is that it's due to lactic acid buildup in your muscle tissue. That's completely false. Delayed-onset muscle soreness, as it's technically known, doesn't have anything to do with acid at all. That pain you feel is due to the muscle actually tearing slightly as you exercise -- the process of re-growing makes muscles stronger. That's why you increase the weight you lift on a training regimen, to continue the process of damaging and repairing muscle tissue to make it grow. It's just how the body works!

Working Out Makes You Gain Weight
The Worst Exercise Myths Debunked
Muscle weighs more than fat, so if you pump iron you won't lose weight, right? Wrong. Although it's true that it's easier to eat less food than to burn off those corresponding calories, there's no evidence that working out causes weight gain, unless you're specifically trying to add bulk. Exercise actually helps maintain muscle while forcing the body to burn fat, which is the whole point. This myth probably dates back to studies that found people who exercised for weight loss without changing their diet didn't do as well as people who altered their food intake too, which no duh.

Focusing On A Body Part Burns Fat There
The Worst Exercise Myths Debunked
If you've got a few inches around the gut, you should do crunches. Bingo wings on your arms? More curls. It's a popular fitness delusion that if you want to cut fat in a specific body part, you should do exercises that target that region. That's scientifically false, and a study in the Journal of Strength and Conditioning proved it. The research had test subjects conduct a 12-week program where they only worked one of their legs, then measured the fat burn on both sides. It was exactly the same for the working leg and the lazy one, showing that "targeting" body parts doesn't burn any more flab.

If You're Not Sweating, You're Not Working Hard Enough
The Worst Exercise Myths Debunked
Gyms are stocked with towels explicitly to wipe down perspiration from hard-working exercisers, and trainers will tell you that you need to break a sweat to prove you're pushing yourself. That patently isn't true. First, different people have different levels of perspiration -- some sweat easier than others. Second, the amount of sweat you produce really has little correlation to your calories burned or muscles built. Some exercises, like Bikram yoga, will have you sweating a lot but not actually burning many calories. Don't stress about how much sweat you need to wipe off the equipment, just make sure you do it.

Start Your Workout With Cardio
The Worst Exercise Myths Debunked
It's common sense that when you get to the gym, you knock out 20 minutes of cardio to get your heart rate up and prime your body for lifting. Guess what? That doesn't work. Cardio -- running, doing the elliptical, etc. -- can lower your levels of available glycogen, which powers your lifts. You won't be able to push yourself as hard as you need to -- and gains come when you're pushing. However, doing cardio after your weight training is better for several reasons. Lifting boosts testosterone and cortisol, both of which can spur you to increased endurance. Even better, schedule a cardio session 1-2 hours after you hit the weights.

You Need A Sports Drink When You Exercise
The Worst Exercise Myths Debunked
We have to give props to Gatorade, Vitamin Water and all of their relatives -- they've certainly carved out a profitable market for themselves as a vital refresher after exercise. But guess what? If you aren't doing lengthy cardio, it's possible that you could actually be gaining fat from high-calorie drinks. Sports drinks are formulated to provide the water lost in sweat and the glucose that powers your muscles over long periods. They're not designed for general exercise and except for special circumstances you're better off drinking good old-fashioned zero-calorie water.

No Pain, No Gain
The Worst Exercise Myths Debunked
One of the most pernicious exercise myths is also one of the worst for you -- the idea that a workout needs to hurt to be effective. Depending on the kind of exercise you're doing, you could experience mild muscle pain -- that burning in your quads when you squat is a good example -- but anything more intense than that can often be a warning sign. Any sharp or acute pain means you're doing something wrong and putting your health at risk, so stop what you're doing immediately. A better way to tell if you're done with your workout is when you can no longer maintain good form on your exercise, not when you're in too much pain to keep going.



25 Pics (And A Video!) Of A That Girl Can Crush You With Her Legs Just Like She Crushes Watermelons

25 Pics (And A Video!) Of A That Girl Can Crush You With Her Legs Just Like She Crushes Watermelons

Kortney Olson is a bodybuilder and athlete born in the USA who's now living in Australia. She became Australia's first ever female arm wrestling champion in 2012. As you can see, she is extremely strong and fit, especially her thighs are. She crushes watermelons like it's nothing.

1This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
2This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
3This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
4This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
5This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
6This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
7This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
8This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
9This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
10This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
11This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
12This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
13This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
14This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
15This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
16This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
17This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
18This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
19This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
20This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
21This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
22This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons

There is another girl who's capable to do the same thing. Her name is Olga Liaschuk from Kiev, Ukraine. She is 30 years old and is the Guinness world record holder for breaking the fruit with her legs. She managed to crush three watermelons in just 14 seconds on live TV.

23This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
24This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons
25This Girl Can Crush You With Her Legs The Same Way She Crushes Watermelons





Posted on Shock Mansion

Posted on Shock Mansion

I’m pretty sure a 10 anywhere else in the world is a 6 in Ukraine. The women there are so breathtakingly gorgeous that our only option is to pack up shop and move. Who’s coming with?

Jacked Blonde Girl Enters Powerlifting Competition, Unexpectedly Drenches The Crowd Watching Her

The ‘Rum9’ or Raw Unity Powerlifting Championships took place about a week ago and as videos from the event began to make their way to the Internet people started noticing that one video was not like the others. Powerlifter ‘blondbeautybri‘ as she’s known on Instagram managed to get the bar and weights into the air before she began squirting all over the judges. Thankfully someone had the camera rolling and captured this incredible moment on camera, a clip that’s already began to go insanely viral (like mainstream Tosh.O viral) because it’s so laughably unbelievable.

My advice to you while watching this is really focus in on her head, that’s where the reaction is most pronounced…Also, she gets an A++ for that unique build up to the lift:

And because this is the Internet and we prefer looping GIFs to Instagram videos here’s a glorious GIF of the incident that’s been making the rounds via Imgur. Side not, the Imgur GIF is actually where I first saw this clip and it’s taken me days to actually track down that amazing video:

Scrolling through the #rum9 hashtag on Instagram it appears as if ‘blondebeautybri‘ is the only girl in the competition to get sick on the mats. I’m thinking she deserves extra praise for not pissing herself while vomiting, and for handling it like a champ and laughing about it on the ‘gram:




Jacked Blonde Girl Enters Powerlifting Competition, Unexpectedly Drenches The Crowd Watching Her

Check Out This Guy Who Has Lost 22 Pounds In 32 Days Eating Nothing But Potatoes

We’ve heard of some odd diets in our lives, but eating nothing but potatoes for an entire year? That, uh, that doesn’t seem like a great idea.

But that isn’t stopping Andrew Flinders Taylor and his “Spud Fit” experiment which in 32 days has already helped him shed around 22 pounds.

“I am doing a potato only diet challenge. The bulk, 99% of my calories will come from potatoes and then I’ll just have seasoning and stuff on them. The last couple of years I’ve not been anywhere near as fit and active as I’d like to be. Today I weighed myself and as expected I’m the heaviest I’ve ever been, which is 151.7 kg, so I’m not happy about that,” says Taylor in his introductory video below.

Taylor has been posting videos updating his progress on YouTube and in his most recent one he talks about how eating only potatoes has stopped him from binge eating.

“I’m starting to change the way I think about food and what I’m eating,” says Taylor. “I changed more from seeing food as a way of getting comfort or a way of getting pleasure or of just spending time, but these days it’s more just about some good quality fuel in the tank.”

So why just potatoes?

“It came from the idea that I was a food addict,” Taylor told BuzzFeed News. “If you’re a drug addict or an alcoholic, you quit the drugs or alcohol. But you can’t quit food. So I just thought I should find one type of food and stick with it.”

Of course, as I mentioned above, eating only potatoes doesn’t seem like the greatest idea and Joseph Proietto, professor of medicine at Melbourne University, agrees, ““You have probably heard the term ‘a balanced diet. What that means is you need a little of this and a little of that because we have a range of vitamins and minerals found in different concentrations in different foods.”

“The problem with eating any single food is that you’re gonna definitely miss out on a whole lot of vitamins that are required.”

He also says the Taylor probably isn’t feeling any real negative effects from his diet because he hasn’t become deficient in essential vitamins and minerals yet, but that will probably happen after around three or four months.

It’ll be interesting to see how Taylro is feeling about his “Spud Fit” experiment come May or June. Stay tuned.



Check Out This Guy Who Has Lost 22 Pounds In 32 Days Eating Nothing But Potatoes

The Top 10 CrossFit FAILS Of All Time

New year, new workouts! Crossfit is all about getting stronger and hitting those PR's but also comes with many fails in between.

The Top 10 CrossFit FAILS Of All Time

Here’s How Much Physical Exercise Is Necessary To Burn Off Each Of Your Favorite Junk Food Items

My life is a constant struggle between eating delicious Angus Beef cheeseburgers and spending enough time at the gym to burn off those burgers so I don’t balloon up like that blueberry chick in Willy Wonka. I’ve never been one of those guys who looks at calories, like not at any point in my life have I considered how many calories are in an item before eating it.

I just eat and if it’s shitty enough for me I think to myself ‘well, at least this solidifies me having to go for a run later’. Now, thanks to the infographics below I know exactly how many calories I need to burn in order to work off some of my favorite junk food and fast food items, like soda, a Big Mac, and a whole host of others. So let’s get to looking at how many calories (and how) we need to burn in order to work off some of our favorite junk foods:

These infographics come to us by way of, where you can see them and more by clicking on over (if you so choose).

I gotta admit, only 178 minutes of exercise to burn off an entire chocolate cake doesn’t seem all that bad. I’d assumed that it would take a week at the gym to burn off an entire cake, but I was sorely mistaken. That’s not to say I’m going to head out today and pick up a cake for myself, because this would be pathetic and gross, it’s just nice to know I can burn one off with one long session at the gym.

To see the full exercise plan devised for these 8 food items and a further break down of the caloric content I suggest clicking above and heading on over to Buddy Loans. (h/t DailyMail)


Here’s How Much Physical Exercise Is Necessary To Burn Off Each Of Your Favorite Junk Food Items