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Burn More Calories Jumping Rope

Burn More Calories Jumping Rope

Photo credit: Getty Images

Rope jumping is one of the fastest ways to scorch calories while building stamina, power, and speed. Plus it improves both agility and coordination—skills that will assist you in many other areas of sports, fitness, and daily life. So why don’t more of us pick up a rope and start skipping?

“People are still often intimidated by the idea of jumping rope, especially if they don’t think they are ‘good’ at it to start,” says Tim Haft, creator of Punk Rope workouts and a trainer based in New York City. Haft’s popular Punk Rope group classes, which mix rope jumping with conditioning drills, are designed to take out some of that intimidation factor by placing an emphasis on fun drills. And by keeping the rope jumping down to two-minute intervals, you won’t get gassed out as easily, he adds.

Haft’s 15-minute jump-and-burn circuit is perfect for even crazy-busy days when you don’t have time to get to the gym or squeeze in a full workout. It mixes short jump-rope intervals with body-weight moves that’ll work every muscle while blasting more than 200 calories. Time permitting, start with a five-minute warmup (light jog or dynamic stretches like high knees, butt kicks, shoulder rolls, etc.) and end with five minutes to cool down and stretch. Give it a try whenever you need a fast workout or want a little extra burn on cardio day.

SEE ALSO: 11 Fat-Blasting HIIT Workouts

High-Intensity Finishers Will Amp Up Your Workout

15-Minute Jump-and-Burn Workout

1. Rope Jumping: Basic Bounce

(2 minutes)

Keep feet close together, knees slightly bent, elbows close to ribs, turning rope with wrist and lightly bouncing off feet, jumping only about an inch off the ground.

2. Panther Crawl

(1 minute)

Begin on all fours, crawling forward with left hand and right leg, then alternate sides. Keep back straight and knees low to ground throughout.

3. Rope Jumping: Ski Jump/Bell Jump

(alternate 15 seconds each for a total of 2 minutes)

Ski jump: Do three basic bounce jumps to get started. On third jump, hop laterally to the right, pushing off outside of left foot. On next revolution, hop laterally to the left, pushing off the outside of right foot. Keep the range of motion small to start.

Bell jump: Do three basic bounce jumps, then take a small jump forward, leaning back slightly; on the next revolution, take a small jump backward, leaning forward slightly. Begin with small jumps and increase the distance as you get stronger.

4. Body-Weight Row

(1 minute)

Position yourself under a table or a bar on a rack, gripping the edge with both hands about shoulder-distance apart, arms extended. Pull chest up until nearly in contact with the surface, then lower to start and repeat.

5. Rope Jumping: Straddles/Scissors

(alternate 15 seconds each for a total of 2 minutes)

Straddle jump: Begin with the basic bounce; after the third jump, bring feet apart (like a jumping jack), trying not to kick heels up. On next rotation, bring feet back together. Keep range of motion small; try not to let knees collapse inward.

Scissors: Begin with basic bounce; after third jump, bring right foot forward and left foot back; on next revolution switch foot position. Land on the balls of both feet, keeping knees slightly bent, and imagine feet gliding over the ground.

6. Pushup

(1 minute)

7. Rope Jumping: Arm Cross/Swing & Jump

(alternate 15 seconds each for a total of 2 minutes)

Arm cross: Begin with basic bounce, after third jump, cross forearms in front of your body. On next revolution, uncross arms. Keep handles extended beyond hips when arms are crossed, so arms are down, not out.

Swing & jump: Hold handles close together just above waist height, elbows tight to ribs. Move hands in a figure-eight pattern, allowing hips to sway with the movement. After side swing, bring one hand up and across to opposite hip and jump through this loop. Alternate swing and jumps.

8. Squat Jump

(1 minute)

9. Rope Jumping: Double Unders/High Knees

(alternate 15 seconds each for a total of 2 minutes)

Double under: This CrossFit fave involves two rotations of the rope for a single jump. To do it, you need to jump a little higher than usual. Start by jumping without the rope and tapping your thighs twice (the first as soon as you leave the ground and the second at the top of your jump). Do not tuck your knees, kick your feet back, or pike. The goal is to turn the rope fast enough so that it passes under your feet twice before they hit the ground. To do this, flick your wrists twice in a row as soon as you jump up in a circular motion, keeping elbows pinned to sides. 

High knee: Begin with the basic bounce; after third jump, hop off left foot and drive right knee up; on next revolution recover with a basic bounce. Then repeat, hopping off right foot and driving left knee up.

10. Plank Jack

(1 minute)

From a full plank position, jump feet together and wider than hip-distance apart, keeping core tight and upper body still.

Check out the next page for tips that will have you jumping rope like a pro. 

Photo credit: Getty Images

Try this: Punk Rope Jump Ropes

These inexpensive ropes, made, from a high-density plastic material, are perfect for all fitness levels, plus they’re more versatile and durable than their cable counterparts. they feature easy-to-grip plastic handles and a snap lock that makes the rope easy to shorten. available in eight bright colors or patterns.

Don’t Get Tripped Up

Skip like a pro with these easy-to-follow training tips.


A properly sized rope is crucial for success. Stand on middle of rope with one foot and pull the handles straight up so the rope is taut. For beginners, the top of the handles should reach the shoulder; for more advanced jumpers, aim for the nipple line.


Your weight should be over the balls of your feet with ankles, knees, and hips relaxed. Tuck your elbows next to your ribs and keep your hands slightly in front of your hips.


“Most of the movement comes from your wrists,” explains Haft. “Turn the rope by rotating your wrists, not by cranking your elbows or muscling it with your shoulders.”


Turn first, then jump. If you jump too early, you’ll be forced to jump much higher than is optimal, notes Haft.


“Tension is your enemy. It leads to fatigue and clumsy execution,” says Haft. “Think of the rope as your dance partner, so that it moves gently with you at
all times.”

SEE ALSO: 5 Ways Jumping Rope Can Help You Look and Perform Better

How to Do Dumbbell Cleans

How to Do Dumbbell Cleans

How to Do Dumbbell Cleans


1. Hold a light dumbbell in each hand, brace your core, and bend forward at the hips a few degrees to generate momentum.

2. Explode to an upright position, shrug your shoulders, and rotate your elbows forward, as if doing a power clean. “Catch” the momentum of the weights at shoulder level so it looks like the bottom position of an overhead press. Then turn your palms to face inward and lower the dumbbells as if you were doing a hammer curl.

QUICK TIP: You can add a press at the end of the clean to make it a more complete shoulder-builder, or focus on the clean alone to work the rear delts, upper traps, and rotator cuffs in a new way.

For more training tips and technique tweaks, visit

SEE ALSO: How to Power Clean

9 Problems Fit Guys Have and How to Solve Them

9 Problems Fit Guys Have and How to Solve Them

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Per Bernal

THE PROBLEM: You’re Lacking a V-Taper

Developing the V-taper—a physique with broad shoulders that pares down into a tight midsection—helps thinner guys look bigger and bigger guys look symmetrical.


Lose fat: Drop your body fat to 10% or lower to see your abs and accentuate your V-taper.

Emphasize the rear delts: Despite the belief that the medial delts give you a broader appearance, the rear delts actually play a bigger role in giving you a wider look.

SEE ALSO: Shoulder Workout: Delts to Die For

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Per Bernal


You Have a Pencil Neck


Plate neck crunch: Lie down on a bench with your head hanging off the end of it and place a towel over your forehead with a plate on top. Simply crunch your head toward your chest. Perform a few sets before every workout and start with light weight until you feel comfortable executing the move. Don’t go heavier than a 45-pound plate. If that amount becomes too easy, focus on increasing the sets and reps instead of the weight.

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Per Bernal

THE PROBLEM: You Don’t Have Bicep Peaks

First and foremost, a biceps peak is genetic. If you don’t have a split biceps or mountainous peak now, you probably never will have guns like Arnold.


However, you can build the long head of the biceps—located on the outer portion of your arm—to create the appearance of a bigger peak when you flex. Try close-grip barbell curls and incline dumbbell curls as these two exercises provide the most amount of tension, targeting your long head the most. For incline curls, make sure to twist your pinkie toward your shoulder at the top of the movement.

SEE ALSO: The Build Bigger Biceps Workout Routine

THE PROBLEM: You’re Flat-Chested

A big chest is the centerpiece of an impressive physique, but most guys lack size in this area because they gravitate toward heavy presses.


DB flyes with a twist: Perform tension-inducing exercises like dumbbell flyes, but execute them with your palms facing each other. As you lower the weight, keep a slight bend in your elbow and bring the dumbbells back toward your ears in a slight arching motion with your hands. This will recruit a maximum amount of muscle as it stretches the muscle fibers in the way that they naturally lie across your chest.

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Per Bernal

THE PROBLEM: You Have Sore Hip Flexors

We usually move our hips in a linear, or back and forth, motion, which creates inactivity. This can cause soreness in your hips and even in your knees.


Perform two sets of 20 reps of lying abductions after you warm up. Lie on your side with your bottom leg bent and the top leg straight up and slightly back. This will keep your hips active and flexible, which will also help strengthen your knee joint and ligaments. Additionally, any one-legged body-weight movement such as a one-leg squat or deadlift, with light weight, will help strengthen the hips.

SEE ALSO: Fix Your Hips for Deeper Squats


You’re Stiffer Than Morning Wood


Shoulder dislocates: Grab a broom handle with a wide grip and lift the stick over your head and as far behind your back as possible. If your elbows bend at any point, your grip is too narrow. Standing cable row: This reinforces scapular protraction and retraction, a key for good posture. Set the cable with a parallel grip handle at chest height. Roll your shoulders as far forward as possible. Pull cable to your chest. Lead with your elbows and retract your scapulas.

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Per Bernal

THE PROBLEM: You Can’t Squat to Depth

When squatting, your hip joint should pass your knee. If it doesn’t, then you’re most likely lacking flexibility in the hips and ankles. Over time, joints stiffen if they’re not exercised properly, and when we spend most of our time sitting—at our desk, on a couch, in a car—chances are good that your joints could be next. That’s a problem since “ass to grass,” or ATG squats, recruit more muscle fibers, better stretch the muscles, and are safer on your knees because sinking closer to the ground increases hip drive, taking some of the load off of that area. Use the fixes at right to get your squat up (or down) to par.


Perform all stretches and foam roll individual areas for 30 seconds.

HIPS: Properly warm up your legs on a bike, then do static hip stretches such as standing and raising your knees to chest height.

ANKLES: Before squatting, place your foot about 12 inches away from the wall while on one knee and slowly lean the front knee toward the wall without lifting your heel. This will increase flexibility at the bottom of the squat.

BACK: Perform a set of back extensions and dead-hang pullups—with a 30-second static hang afterward—before squatting. Hyperextending your back will elongate your spine, increasing your range of motion, creating space between your discs. This will help prevent tightness in the back.

CORE: Stability through squatting is generated from your midsection. Leg raises, planks, and Russian twists will prepare your core for squats.

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Per Bernal

THE PROBLEM: Your Legs Look Like Stilts

If you don’t train legs consistently, you know the remedy—train your damn legs! Otherwise, emphasize symmetry and balance to upgrade your chicken legs.


Shut up and squat: Deep squats are, and always will be, your best bet for building leg mass.
Divide and conquer: The idea of an hour-and-a-half leg session is enough to deter most guys, so try a new split to break things up: Quads on one day, hamstrings with back, and calves after arms. It won’t be as daunting.

Limit cardio: Moderate, steady-state cardio helps preserve muscle. 

Prioritize sleep: Sleep is crucial for recovery: Seven to nine hours are ideal.

SEE ALSO: The Ultimate Leg-Building Workout Program

THE PROBLEM: You’re All Quads

Most guys tend to gravitate towards quad-dominant exercises on leg day, such as extensions and the leg press, neglecting their posterior chain. Therefore, an imbalance is created that lends itself to hip and knee soreness and injury, not to mention a drastically underdeveloped leg.


Perform variations of the deadlift, good mornings, and back extensions. These hit your posterior chain, which are made up of your spinal erectors, glutes, and hamstrings.


Lighten the load and roll your shoulders forward before initiating any rear-delt exercise. This places tension on the muscle you’re trying to target, not the middle back and traps.

Increase your lat size: To get the most out of your lats, incorporate mechanical dropsets. Start with an exercise like wide-grip pullups and switch grips every time you fail to neutral-grip pullups or chinups, which allows you to squeeze out extra reps as you’re recruiting slightly different muscles

5 Hearty Winter Wildfish Recipes

5 Hearty Winter Wildfish Recipes

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Moya McAllister

Frigid winter temperatures mean icy seashores and a surprising bounty of fresh Alaskan seafood. Our northernmost state is the perfect year-round spawning ground to a juicy array of seafood, including five types of salmon, numerous shellfish (including king crab), and seven buttery whitefish. For many species, winter is prime harvesting time. The best part: It’s all wild caught. Every fish that comes from Alaskan waters is as clean as they come, so you can rest assured it’s good to its core.

SEE ALSO: Protein-Packed Seafood Recipes

This winter fish-recipe special is all about the melt-in-your-mouth Alaskan seafood you’ll find in stores this time of year—a mix of dishes that will warm you up, deliver loads of muscle-building protein, and give you every reason to “ask for Alaska.” Plus, they cook up quickly for dinner in minutes.

Ice Age Meals founder and CrossFit chef Nick Massie, aka Paleo Nick (—who lived in Alaska for four years—developed these five mouth-watering meals that will keep the pounds off all winter. Can’t find a certain fish at the store? Just ask your fishmonger for a suitable substitute, and dive in.


Recipes by Nick Massie

Photographs by Moya Mcallister

Food Styling by Matt Olley

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1. Alaskan Seafood Cioppino

Moya McAllister



  • 1 tbsp olive oil 
  • 2 cups leeks, julienned and rinsed well 
  • 1/4 cup garlic, minced 
  • 28 oz diced tomatoes 
  • 1 quart clam stock, chicken stock, or water
  • 6 oz Alaskan sea scallops (10/20 size) 
  • 6 oz Alaskan cod, cut into 1-inch cubes 
  • 6 oz Alaskan rockfish, cut into 1-inch cubes 
  • 6 oz Alaskan salmon, cut into 1-inch cubes 
  • 3 Alaskan king crab legs 
  • 1 tsp kosher salt 
  • 1/2 tsp black pepper 
  • 10 small sprigs thyme 
  • 1 lemon,quartered


  1. Heat oil in a 12-quart stockpot over medium-high heat.
  2. Add leeks and garlic and stir until garlic begins to toast.
  3. Add tomatoes and stock and stir to incorporate leeks and garlic.
  4. Bring to a simmer, then add all seafood and stir gently until cooked through, about 5 minutes.
  5. Season with salt, pepper, and thyme.
  6. Share with friends and serve with lemon.


95 Calories, 68g Protein, 16g Carbs, 9.5g Fat

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2. Grilled Alaskan King Salmon with Roasted Broccoli and Sweet Potatoes

Moya McAllister



  • 16 oz broccoli, cut into florets
  • 1 tsp olive oil
  • 1⁄2 tsp kosher salt,plus more to taste
  • Pinch of black pepper 
  • 12 oz Alaskan king salmon
  • 12 oz sweet potatoes, sliced and roasted


  1. Toss broccoli, oil, salt, and a pinch of pepper in a bowl and transfer to a sheet pan.
  2. Roast at 375°F for 20–30 minutes or until caramelized.
  3. Heat a grill pan or barbecue grill over medium-high heat.
  4. Season flesh side of salmon with a pinch of salt and brush quickly with oil. 
  5. Place salmon on grill, flesh side down. Cook for 90 seconds, then rotate to create diamond grill marks and cook for 90 seconds more; flip.
  6. Cook with skin side down for 2–3 minutes or until salmon reaches an internal temperature of 120°F.
  7. Slice roasted sweet potatoes diagonally. Place slices on a plate, top with grilled salmon, and serve with broccoli.


267 Calories, 34g Protein, 46g Carbs, 24g Fat

SEE ALSO: 5 Delicious Superfood Recipes

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3. Pesto-Roasted Alaskan Rockfish Over Cauliflower Steaks

Moya McAllister



  • 4 large cauliflower steaks, cut from the center of the head with the stem attached
  • 1 tsp olive oil
  • 1⁄2 tbsp Paleo Grind Super Radical Rib Rub (see to purchase)
  • 2 cups fresh basil 
  • 4 tbsp water
  • Juice of 1 lemon
  • 2 garlic cloves
  • 2 tbsp almond flour
  • Kosher salt, to taste 
  • 1 lemon,quartered
  • 13 oz Alaskan rockfish


  1. Brush cauliflower steaks with oil and season with Rib Rub.
  2. Place on a sheet pan and roast at 375°F until caramelized on both sides, turning halfway, about 35 minutes total.
  3. To prepare pesto, blitz basil, water, lemon juice, garlic, and almond flour in a blender. Season with salt to your liking.
  4. Coat rockfish fillets with pesto on all sides. Place on a sheet pan and roast until they reach an internal temperature of 120°F.
  5. Place cauliflower steaks on a plate and top with rockfish. Finish each serving with a squeeze of lemon juice.


190 Calories, 45g Protein, 30g Carbs, 9g Fat

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4. Pan-Seared Alaskan Scallops with Cilantro-Butternut Haystacks and Aged Balsamic Vinegar

Moya McAllister



  • 1 tbsp olive oil
  • 7 oz Alaskan sea scallops (10/20 size)
  • Kosher salt, to taste 
  • 9 oz butternut squash, roasted until soft
  • 4 sprigs fresh cilantro, rinsed and chopped
  • 1 tsp aged balsamic vinegar


  1. Heat oil in a cast-iron skillet over medium-high heat until oil shimmers.
  2. Dry scallops with a paper towel, season with salt, and place in oil, seasoned side down.
  3. Sear 60 seconds, seasoning the top side with a pinch of salt, then turn and cook for 60 seconds more.
  4. In a small bowl, mash butternut squash with a whisk and fold cilantro into squash.
  5. Create several squash “haystacks,” top with scallops and drizzle with balsamic vinegar.


450 Calories, 42g Protein, 30g Carbs, 18g Fat

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5. Poached Alaskan Cod Over Spaghetti Squash Pomodoro

Moya McAllister



  • 4 cups water
  • 2 dried bay leaves
  • Juice of 1 lemon 
  • 1 tbsp kosher salt
  • 16 oz Alaskan cod
  • 2 tbsp olive oil
  • 3 garlic cloves, minced
  • 15 oz tomato puree 4 tbsp water
  • 3⁄4 cup thinly sliced fresh basil, plus 2 basil tips for garnish
  • Kosher salt, to taste Black pepper, to taste
  • 8 oz spaghetti squash, roasted and scraped

To prepare fish:

  1. Heat water, bay leaves, lemon juice, and salt in a saucepan to 175°F. 
  2. Place fish in poaching liquid and cook until it reaches an internal temperature of 120°F. 
  3. Remove from liquid and place on a chef’s towel or paper towel to absorb excess liquid.

To prepare pomodoro sauce:

  1. While fish is cooking, heat oil and garlic in a 4 qt saucepan over medium heat.
  2. Once garlic begins to toast, add tomato puree and water and stir to incorporate.
  3. Bring to a simmer and cook for 10 minutes, adjusting thickness with more water if necessary.
  4. Fold basil into tomato sauce. Season with salt and pepper to your liking.
  5. Plate cod with spaghetti squash and tomato sauce and garnish with a basil tip.


192 Calories, 40g Protein, 24.5g Carbs, 24g Fat

Metropolitan Offers Museum Workout

Metropolitan Offers Museum Workout

Metropolitan Offers Museum Workout

Starting this week, Monica Bill Barnes & Company is offering a “Museum Workout” before the Metropolitan opens on Thursdays through Sundays, according to T Magazine, the style magazine at the New York Times.

SEE ALSO: 11 Fat-Blasting HIIT Workouts

The dance company is running 45-minute workouts that cover two miles of the museum before the museum opens for the day. The workout, commissioned by the MetLiveArts, definitely fits into the company’s motto—”bring dance where it does not belong.” The choreography of the workout involves pre-selected routes so that participants pass by specific works in the museum’s collection. The aim is for each participant to have a different emotional experience. The soundtrack is a mix of disco and Motown to get everyone in the mood to sweat.

This workout is perfect for art lovers or those who may want to work out in a place where they normally couldn’t. Seeing the MET totally empty is also a sight that not many have the pleasure of seeing. If you’re interested in the museum workouts, tickets start at $35.

62-Year-Old Makes Bodybuilding Debut

62-Year-Old Makes Bodybuilding Debut

Secor on stage at the Battle of the Godz bodybuilding competition. Photo credit: Augusta Rose Photo

Dr. Mimi Secor, a certified family nurse practitioner for over 40 years, was pursuing her doctorate in nursing when she realized that she had let her health take a back seat. The Onset, Mass. resident decided that enough was enough and made a total transformation before her bodybuilding debut. M&F Hers caught up with Secor and got the scoop on her motivation and fitness journey.

Secor told the Wareham Week that she had been experiencing weight gain, sleep loss, and anxiety. Instead of continuing down that path, she decided to make a positive transformation. Just two and a half years later, she found herself on stage at the Battle of the Godz bodybuilding competition in Providence, R.I., competing in the novice over 40 category and making her “Debut at 62”, which has become her tagline througout her journey. 

SEE ALSO: The Most Inspiring Muscle & Fitness Hers Transformation Stories

She got her start on an exercise bike in her living room and lifting light weights. While she was earning her doctorate she decided to take her training up a notch. Since she got her start in fitness, she has lost 40 pounds and 12 inches off her waist. Now, she wants other women to realize that age is just a number, and that strength training can benefit anyone. 

“Start making small changes today,” Secor told M&F Hers, “Do not put it off, do not wait for the perfect time. Just dive in and do it!” 

Katherine Secor, IFBB Physique pro, played a big part in her mother’s transformation. Photo credit: Augusta Rose Photo

Her daughter, Katherine Secor, is an IFBB Women’s Physique pro and suggested that Secor take up weightlifting and implement some diet changes to get fit and reach her goals. 

“With my daughter’s expert assistance, I overhauled my exercise regimen and my diet. Key strategies for my success included increasing my protein to four ounces every three hours, keeping my carbs around 75 grams daily (not counting workout carbs), drinking more water, recording all of my food (including nibbles, licks and bites), weighing, measuring and prepping my food,” Secor said. She also attributes her success to addressing emotional challenges with the help of a life coach—something she says many people fail to do, inhibiting their overall progress. 

Secor knew that she was prepared, but couldn’t help but feel nervous after she saw her competition.

“I was terrified the moments before stepping out on the stage,” Secor told M&F Hers. “I realized that I was nearly 20 years older than most in my category and I just hoped I’d be competitive with them.”

SEE ALSO: The Transformation Workout Plan

Her advice for those who don’t think they can make a huge change? Be consistent. No matter what, she finds a way to get a workout in every day, eat healthy, and get good sleep (even if she has to squeeze a nap in to do so).  

As for competing, Secor doesn’t plan on slowing down. She’s ramping up her weight training to build up her physique and looking for more shows to compete in for 2017. 

Check out Secor’s Facebook and website to follow her journey. 

Rate My Workout: Sleeve-Stretching Arms

Rate My Workout: Sleeve-Stretching Arms

Rate My Workout: Sleeve-Stretching Arms


Change the order of your exercises. Start with higher-rep sets to warm up your joints before doing heavier curls and presses; and instead of grouping bi’s and tri’s exercises together alternate them. This increases the time under tension, damages more muscle fibers (the key to growth), and improves blood flow to deliver nutrients to muscles better. Lastly, a close-grip bench is more joint friendly than a skull crusher and works all three triceps heads.

SEE ALSO: The Ultimate Arms Workout

The Biggest Eaters In Sports

The Biggest Eaters In Sports

Fit, Healthy and Strong: Vegan Style

Anyone who hits the gym hard knows that diet is a crucial aspect of any fitness routine. The same goes for any athlete, no matter the sport. did some research on the most popular sports in the United States to find out how many calories the athletes burn in their average training sessions, and how many they use up throughout the week, viewed in MET (Metabolic Equivalent). Then, they put those calories burned in perspective, comparing the number of calories to common foods.

Check out a few of the most mind-blowing stats–like who’s burning enough calories to equal 82 roast beef sandwiches! 

SE ALSO: 15 Cheap Muscle-Building Foods

Basketball bounced in at the top of Fanatics’ list. Players burned 3,940 through training sessions. If you’ve got a sweet tooth, that’s almost 43 cups of lemonade or 25 ice cream sandwiches. Weekly, they expended 54,392 calories. (That’s more than double what the average active male who consumes about 21,000 calories a week.) Torching 54,392 calories is equal to 181 grilled cheeses or 173 chicken pot pies. 

SEE ALSO: 8 Great Foods to Eat Before or After Your Workouts

Breakfast, anyone? Rowing is notorious for its early-morning workouts, so it’s only appropriate that rowers burn the equivalent of nearly 108 slices of bacon during a training session—a whopping 3,876 calories. They go through 28,204 weekly, which is enough to go through almost 76 cups of guacamole or 82 roast beef sandwiches. 

SEE ALSO: Row to Get Ripped

Wrestling is a technical sport that requires a lot of training. To fuel a workout takes 3,318 calories each training session, the same as almost 12 cups of ice cream or 25 English muffins. Weekly, wrestlers torch 46,443 calories and could eat about 223 cheese quesadillas or 161 hamburgers just to break even. 

SEE ALSO: 10 Best Old-School Bodybuilding Exercises

Check out the article at to see the rest of the biggest calorie-burners in professional sports. 

Our 25 Best Diet and Nutrition Articles

Our 25 Best Diet and Nutrition Articles

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Top-Performing Food Articles

Any athlete (especially any bodybuilder) will tell you that diet is an integral part of any fitness program. You already know that our fitness content is top-notch when it comes to reaching your physique goals. To make it even easier to create your healthiest, leanest and strongest body, we’ve compiled our 25 best nutrition articles to get you started or take you to the next level. 

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12 Laws of Fat Burning

Keeping your metabolism revved up to torch fat is an integral part of exposing the muscle below. Our 12 Laws of Fat Burning will help you stay on track and achieve lower body fat.  

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25 Ways to Melt Fat Today

Fat can be stubborn, but it’ll melt away with enough effort. These 25 Ways to Melt Off Fat Today are sure to get your fat-burning furnaces fired up. 

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9 Ways to Cut Water Weight and Reveal Your Abs


Every bodybuilder knows that water retention is a six-pack’s arch nemesis. With 9 Ways to Cut Water Weight and Reveal Your Abs, your washboard will come out on top. 

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The 28 Days to Lean Meal Plan

 Killing it in the gym is a fat-loss catalyst, but a solid meal plan is a must. The 28 Days to Lean Meal Plan is the perfect way to make sure you stay on track for more than just one meal. 

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20 Tips to Shed Body Fat for Good


Crash diets won’t help you in the long run if you want to stay lean. These 20 Tips to Shed Body Fat for Good are rules you’ll be able to continue in the long run to keep your diet clean and your body toned. 

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11 Reasons You’re Not Losing Fat

Strong, Fit, and Healthy in 4 Weeks

If you try time and again to lose fat and keep it off, you may be taking the wrong approach. Check out 11 Reasons You’re Not Losing Fat to find out what’s sabotaging your progress.  

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20 Foods an Athlete Would Never Eat

Some seemingly-harmless foods could be keeping you from reaching your goals. Fitness fanatics know what it takes to fuel their success, so avoiding these 20 Foods an Athlete Would Never Eat can help you make more progress. 

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10 Meal Prep Instagram Accounts to Follow

We all need a little bit of inspiration sometimes. These 10 Meal Prep Instagram Accounts to Follow will get you excited to prep meals on Sunday, #MealPrepMonday, and throughout the week.

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9 Tips to Lose Fat Fast

There’s no magic trick that’ll make you drop 10 pounds in a week, but these 9 Tips to Lose Fat Fast can help accelerate your progress. 

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Our 20 Fittest Foods

There are plenty of healthy options for a clean eating meal plan, but these 20 Fittest Foods take the cake (hypothetically, of course).

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11 Foods to Spice Up Your Sex Life

You may not think that your diet and a great sex life go hand in hand, but these 11 Foods to Spice Up Your Sex Life could keep you satisfied at the dinner table and later on in the evening. 

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The 12 Weeks to a Competition Body Diet Plan

The time leading up to your first competition can be stressful. Make your diet plan one less thing to worry about with the 12 Weeks to a Competition Body Diet Plan

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20 Tips for Torching Fat

When you’re ready to lean out and shed some pudge or love handles, look no further than our 20 Tips for Torching Fat

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The 10 Commandments of Bodybuilding Nutrition

Bodybuilding is a sport where athletes monitor every macronutrient to ensure they get the results the desire. Follow the 10 Commandments od Bodybuilding Nutrition and you’ll have a killer physique in no time. 

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The Eat Clean, Get Lean Meal Plan

Sometimes, meal plans can leave you feeling hungry even after you’ve hit your daily goals. The Eat Clean, Get Lean Meal Plan is not one of them. You’ll eat healthy, whole foods to reach your goals. 

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6 Perfect Post-Workout Meals

As important as it is to get in the gym, it’s equally important to recover the right way to keep making gains. These 6 Perfect Post-Workout Meals will deliver the right nutrition to your muscles so you can get right back at it tomorrow. 

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The Fit Girl’s Guide to Protein

It’s a given that protein is an important part of any fit girl’s diet, knowing how much and what kinds of protein are best can be confusing. The Fit Girl’s Guide to Protein will tell you everything you need to know. 

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The Build Muscle, Stay Lean Meal Plan

It’s not always as simple as just losing fat, especially for guys (or girls) who are skinny and trying to put on lean muscle. Cue the Build Muscle, Stay Lean Meal Plan that will help you make all the right gains. 

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9 Foods That Will Kill Your Sex Drive

The food you put into your body affects  every aspect of your life, including your love life. Avoid these 9 Foods That Will Kill Your Sex Drive to keep yours going strong. 

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5 Best Foods for Building Muscle

Eating clean isn’t rocket science, but there’s more to it than meets the eye. Find out which foods have the best protein, fats, phytonutrients, vitamins and minerals by checking out the 5 Best Foods for Building Muscle.

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10 Foods That Should Always Be in Your Pantry

Stocking your pantry with nutritious foods is step one to following your meal plan. Here are 10 Foods That Should Always Be In Your Pantry.

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The 15 Best Fat-Burning Foods

Sometimes finding the best food to fuel your fat loss can be overwhelming. These 15 Best Fat-Burning Foods are simple diet staples that will kickstart your progress. 

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8 Weeks to Six-Pack Abs: The Diet

The six-pack is an undeniably difficult thing to attain, and diet is a huge part of it. This 8 Weeks to Six Pack Abs Diet will help you get there. 

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15 Daily Life Hacks to Achieve Greater Fat Loss

Making huge changes isn’t always the best course of action. Use these 15 Daily Life Hacks to Achieve Greater Fat Loss and you’ll be able to sustain your progress. 

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The Four Weeks to Fit Diet Plan

Crave a detailed plan to follow to reach your goals? Check out the Four Weeks to Fit Diet Plan to get started. 

Everything You Need to Know About Janet Layug

Everything You Need to Know About Janet Layug

Everything You Need to Know About Janet Layug

Who she is: Janet Layug is a 5x IFBB bikini pro champ
Hometown: Lakeland, FL


“I’ve always trained hard on my abs, but lately I’ve focused a lot more on my glutes, trying to get them tighter and more toned. When I’m training for a competition, I’m doing something every single day— it’s important to stay in the flow.”


Kickbacks, hip thrusts, frog hops


“I love to get up and play tennis with my daughter, who is now 7 and is playing in USTA tournaments. It’s really fun, and you can burn a ton of calories!”


“Nothing processed—no dairy, lots of vegetables, lean protein, and healthy fats.”

SEE ALSO: 15 Great Glutes Exercises


Roasted brussels sprouts, roasted cauliflower, or sweet potatoes with some grilled chicken


“I love a good, juicy burger!”


“Getting a massage once a week helps my muscles recover. I also try to hit the sauna to relieve stress.”


“I have a degree in nursing, and I plan to get my nurse practitioner’s license. It’s important for me to stay up-to-date with the latest research.”


“You have to change the way you think in order to accomplish your goals.”