11 times boxer Florian Munteanu proved he’s ready to play Ivan Drago’s son in ‘Creed 2’

Romanian boxer Florian Munteanu and Ivan Drago / Dolph Luncgren

Florian Munteanu, get ready for your close-up.

The Romanian heavyweight boxer (he was born in Germany) was cast to play the son of Ivan Drago (Dolph Lundgren) alongside star Michael B. Jordan, Munteanu announced Tuesday.


Jordan will reprise his role as Adonis Creed, the son of Apollo Creed (a legendarily bulked Carl Weathers). Sylvester Stallone will once again play his iconic character Rocky Balboa. While plot details are still under wraps, it’s all but assured that Munteanu’s character will fight Jordan’s Creed at some point in the film.


Munteanu definitely has the muscle to take on the role as Drago’s son. Just look at his Instagram:


Hope y’all had a nice weekend 🤗🤗. Good night 😏🍀😴.

A post shared by Florian “Big Nasty” Munteanu (@bn_munteanu) on


Now, Munteanu will step into the ring in his first major role in an American production.

Here’s how Munteanu trains to become such a shredded beast.

Creed 2 will be released on November 21.

Source: Health & Fitness

10 ways you're sabotaging your workouts—and how to fix them

Man Rowing

Long-term success in the gym is attainable if you follow standard, tried-and-true training principles and couple them with adequate dedication, consistency, and recovery.

So it should be a walk in the park, right? Wrong.

Anyone who’s made serious progress toward their fitness goals—whether it’s carving a beach-ready six-pack or losing a ton of weight—knows that achieving that physique is tough work. That’s probably why, when you look around any gym, you’ll see tons of guys looking exactly the same as they did last year.


A lack of results or stalled progress can zap the motivation out of any lifter. Sadly, that stalled progress can be the result of small mistakes you’re (probably unknowingly) making. So stop sabotaging yourself and your potential progress by addressing these fixable issues.

Source: Health & Fitness

10 ways to correct your posture and balance out the effects of sitting all day

Eating Ramen Noodles at the Office

Back pain and neck pain are far more prevalent today than they were a century ago, when people spent more time performing grueling manual labor in factories and farms.

That seems contradictory, but it makes sense. Laborers spend few hours sitting and much time moving their bodies the way humans have for thousands of years: lifting, reaching, pulling, and pushing their way through the work day. As a result, their bodies generally stay aligned from head to toe, capable of fluid movement that transfers power throughout the kinetic chain. (Sure, the rest of their muscles were sore—but that’s normal for anyone who lifts, walks, and carries stuff all day.)


These days, however, most of us rarely perform manual labor. Instead we spend much of our days hunched over computers or behind steering wheels. When standing, we’re often bent forward staring down at smart phones. As a result, our hips lock down, our shoulders round forward, and our bodies engage in compensatory movements that lead to pain, injury, and a diminished quality of life.

That’s why the catchphrase “sitting is the new smoking” is no exaggeration. Sure, you’re not frying your lungs hunched over all day, but the long-term effects of sitting and not moving can shorten lives just like cigarettes.


So it’s important to take action every day to counteract the effects of sitting. Here’s how.

Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training.

Source: Health & Fitness

What to wear in your dating profile pictures

Man Taking Selfie

At least half of online dating is fantasy. And scrolling through a dating app is basically relationship porn—but instead of anonymous apartments and delivery men, this kind of porn has us ladies (and I’m sure more than a few men) imagining a passionate courtship, one that takes place on hikes in Peru, Caribbean fishing excursions, and bars with exceptional lighting.

But if you’ve ever watched porn with a woman and been annoyed when she couldn’t stop critiquing the male sex-haver’s couch, watch, haircut, socks—why is he still wearing socks?!—then you’ve learned that every last detail in an image contributes to (or impedes) a woman’s ability to become aroused. Point is: Your dating app profile should excite prospective viewers (on a more G-rated level, at least). And the photos you post have the power to fuel her fantasies just as easily as they emergency-brake them.


Some dating app truths: Women don’t love having to guess which guy you are in your photos. They definitely find it creepy if you’re shirtless in all your photos. And yes, they care about the clothes you wear in your photos—more than you realize. You may still be under the impression that women only pay attention to great abs and symmetrical facial features. But that assumption is not only rooted in insecurity (the world’s No.1 lady-boner-killer, FYI), it’s also counterproductive to your cause.

Being hot is nothing to scoff at, but it’s far from the only thing women on dating apps care about. Doesn’t it make more sense to obsess over the things in your profile photos you can change? Hot guys with bad clothes are a dime a dozen in this world, but men with really good style, clothes that flatter their bodies, and basic hygiene are the unicorns we women are searching for.


Here’s a guide to crafting a stylish (and, yes, arousing) dating app wardrobe, and arranging those for a winning, five-photo slate that’s far more likely to earn some right-swipes than whatever you have on your Bumble profile now. Who knows? You might even decide to wear the stuff in real life.


Source: Health & Fitness

Cycling doesn't hurt a guy's sexual health, a new study says

Man bicycling on the street

Conventional wisdom has long held that skinny cycling saddles put pressure on a guy’s pudendal nerve, which can cause genital numbness, incontinence, and prostate problems. As such, the conventional wisdom suggested that long cycling rides could also hurt a guy’s sexual function. That’s how we got padded shorts, fat saddles, and seats with cut-outs to relieve pressure.

But that so-called conventional wisdom might actually have been incorrect. Extended periods of cycling doesn’t actually hurt men’s sexual function after all, according to a new study published in the Journal of Urology.


The research, which spanned multiple countries, surveyed 2,774 cyclists, 789 runners, and 539 swimmers, giving them thorough questionnaires that delved into sexual health, genital numbness, and prostate problems, while also asking cyclists about kind of bike, saddle angle, use of padded shorts, and type of surface they most often rode on. Cyclists were also divided into groups based on their amount of cycling: Guys who rode more than three times a week and over 25 miles a day were considered “high-intensity,” while “low-intensity” riders didn’t hit any of those metrics.

Scientists found that guys who cycled had similar sexual and urinary health to people who competed in other activities. High-intensity riders were slightly more likely to have urethral strictures, or blockages in the urethra, but they also showed better erectile function when compared to the low-intensity riders.


“We believe the results will be encouraging for cyclists,” said lead author Benjamin Breyer, M.D., of the department of urology, University of California-San Francisco. “Cycling provides tremendous cardiovascular benefits and is low-impact on joints…the health benefits enjoyed by cyclists who ride safely will far outweigh health risks.” He also noted: “We’re looking more closely at those who reported numbness to see if this is a predictor for future problems.”

Source: Health & Fitness

9 smart anti-aging products to reduce under-eye circles and hydrate your skin

You already spend time sculpting your body and maintaining a solid diet plan. So why not prioritize taking care of your skin too? Between skin-baking summer sun, dry winter wind, and everything in between, your skin takes a beating—especially on your face.

So make sure you’re taking care of the little things, and invest in a few good products that will keep your face looking as good as, well, everything else. 


Here are nine of our favorite anti-aging products to reduce under-eye circles, hydrate your skin, and help prevent wrinkles.

Source: Health & Fitness

Good carbs: The 12 best whole grain foods


If you ban all carbs, all the time, you’re doing yourself a disservice and possibly cutting your life short, according to research from the Harvard T.H. Chan School of Public Health

The study is actually a meta-analysis, published in the journal Circulation, which cross-referenced 12 different studies as well as unpublished research from two different National Health and Nutrition Examination Surveys. Researchers observed the daily habits of 786,076 men and women, total.


The verdict? People who ate 70 grams (about 4 servings) of whole grains per day, compared with those who ate little or no whole grains, had a 22 percent lower risk of premature death, a 23 percent lower risk of death from heart disease, and a 20 percent lower risk of death from cancer. 

The researchers believe compounds in whole grains may contribute to the impressive health benefits. What’s more, whole grains’ high fiber content may lower cholesterol production and glucose response, and increase satiety.


Your best bet is to choose wholesome sources of whole grains such as bran, oats, and quinoa that have at least 16g of whole grains per serving. Oh, and nix the Cheetos. Unrefined carbs aren’t doing you any favors. Here, we’ve highlighted the best whole grains you can cook with and snack on. 

Source: Health & Fitness

What are the benefits of plyometrics?

Box Jump Class

Q: What are the benefits of plyometric training?

Lee Boyce: Plyometric training refers to explosive compound movements, commonly done with bodyweight or very light loads such as plyo pushups, box jumps, and jump squats. The goal is to train for maximum force production in the smallest period of time, so reps are kept low and the intensity and effort is high. To train explosiveness, you have to perform each movement as explosively as you possibly can. That means leaving the ground.

Q: How do plyometrics help build muscle?

The body’s muscular system is made up of fast- and slow-twitch muscle fibers. The fast-twitch fibers are the largest, strongest fibers in our body. They are trained through heavy lifting, anaerobic efforts, and explosive movements. This is contrary to their slow-twitch counterparts, which are typically geared toward endurance, and aren’t as high in absolute strength.


Plyometric training focuses on increasing the strength and efficiency of the fast-twitch fibers. Translating this to the weight room for your heavy sets means greater involvement of your muscles’ strongest fibers for your lifts, which results in speed and strength gains.

Q: How do I use plyometrics in my training?

There are several ways to use plyometric training in your routine. Here are three:

1. Infuse them into your workout. At the beginning or end of workouts, add a “plyos” section by making a miniature workout that comprises only plyometrics. Remember to keep the rep ranges low so technique can be emphasized.


2. Use contrast sets. If you want to trick your muscles into overfiring, use contrast sets by doing a weighted regular lifting set in the gym, and immediately following it up with the same movement, plyometrics-style and unloaded, for the same number or reps (for example, barbell back squats for a 10-rep max, followed by unloaded jump squats for 10 jumps). During the jump squats, the muscles of the legs will still fire as though they have your 10-rep max on your back.

3. Make them their own workout. Why not substitute your own cardio or sprint day with a plyometric workout? The intense effort will yield plenty of metabolic stress and aid in the pursuit of fat loss. To keep your heart rate up, focus on less than 90 seconds rest between sets of work.


Source: Health & Fitness

7 reasons why you shouldn't abandon carbs


It’s true that cutting chips, cookies, candy, and other carbs from your diet can help you uncover your abs. But if you think eliminating all the carbs is the key to reaching your weight-loss goals, we’ve got a few reasons to reconsider.

1. It can hurt your attitude

Going too low-carb isn’t just bad for your body, it’s bad for your spirit. Extreme low-carb diets negatively impact your mood, says Jeannie Gazzainga-Moloo, Ph.D., R.D., a nutritionist in Sacramento, CA.


2. It can make you more lazy

Carbs supply your muscles with the glycogen you need to hit the gym. “Without them, you may feel weaker and more apathetic about training hard,” says Lona Sandon, R.D., assistant professor of nutrition at UT Southwestern.

3. It can actually make you dumber

Not eating carbs could make you dumber, according to data from the U.S. Institute of Medicine. “Going too low-carb can impair brain function and reduce your ability to concentrate properly,” says Dawn Jackson Blatner, R.D., author of The Flexitarian Diet.


4. It can slow your metabolism

Fueling your muscles with carbohydrates helps you get through exhausting fat-loss routines. “Your body needs a decent supply of carbs post-workout to keep that burn going as long as possible,” says Amy Jamieson-Petonic, R.D., a nutritionist at the Cleveland Clinic.

5. It can make you hungrier

Slow-digesting carbs like oatmeal take longer to enter your bloodstream and help satisfy your appetite much better than junk food. “Successfully curbing your appetite is essential for weight loss,” says Sandon.


6. It can hurt your recovery

After working out, your body needs carbs to repair your muscles and get stronger. Opt for a small meal of protein and carbs 30-60 minutes after training. “During that window of time, the body needs nutrients to replenish, rebuild, and repair muscle tissue for the next workout,” says Sandon.

7. It isn’t necessary

Eating fewer calories will let you carb-out in peace, according to a recent study in the New England Journal of Medicine. “Reduced-calorie diets, whether carbohydrate predominant or carbohydrate poor, all produce similar weight-loss results,” says David W. Grotto, R.D., author of 101 Foods That Could Save Your Life.

Carb check

Ultimately, your activity level should determine the amount of carbs you take in. Here’s how to calculate your maximum daily allotment of the the muscle fuel:

  • Beginner/sedentary guys: 1g/per pound of bodyweight
  • Intermediate/moderately fit guys: 2g/per pound of bodyweight
  • Advanced/highly active guys: 3g/per pound of bodyweight

Additional grams of carbs should be eaten 30-60 minutes before physical activity.


Source: Health & Fitness

Photo: Ross Edgley swims 100km in 48 hours, transforms hands and feet into mush

Ross Edgley Trains with the Royal Navy

Just like you, we love feats of fitness. From Garrett McNamara successfully riding a 78′ wave (the largest ever surfed) to ultra-runner Karl Meltzer’s incredible Appalachian Trail record, it’s physical (and mental) accomplishments like these that keep us (and you) pushing to the next level each day at the gym.

Now we can add another crazy example of pure endurance, peak fitness, and mental strength to add to the list: Ross Edgley, a fitness adventurer and trainer, recently completed a 100-km swim over the course of 48 hours at the Royal Marines Commando Training Centre. And though Edgley, who said the swim was “just training and purely about testing the limits of the human body” in a recent Instagram post, made it through the two-day plunge, a few of his extremities took quite a beating.

Here’s a photo of Edgley’s hands and feet post-swim. (Warning: It’s pretty stomach-churning.)


Edgley documented his training, which of course included a lot of time in the pool, leading up to the epic swim on his Instagram, as well.

Check out some of his grueling workout posts below:





You might WANT more muscle, but do you NEED more muscle? This is one of MANY questions I answer (in detail) in #TheWorldsFittestBook | You can PRE ORDER your copy now through the link in the bio and automatically be entered into giveaways and competitions #Winning | But basically to help answer this question, you need to understand 2 forms of strength (1) Absolute Strength: This is the greatest force that can be produced by a given muscle under involuntary stimulation. Note the word, “involuntary” as this is commonly measured through electrical stimulation of the nerves supplying the muscles to make them contract as hard and as powerfully as humanly possible. Yes, I’ve done this in the lab. Yes, I can confirm it’s not pleasant 🙂 haha (2) Competitive Strength: Is the ability of the muscles to produce the greatest force possible through a voluntary contraction. This time note the word, “voluntary” since this is performed during competition and it’s not surprising this isn’t as powerful as being electrocuted. Instead it’s the maximum force you can produce simply by getting “psyched up” on your own. NOW the difference between these 2 is known as your Strength Deficit and this is KEY to deciding whether you NEED more muscle and KEY to designing ANY strength training program 🙂 This is just one of thousands of examples contained with the #TheWorldsFittestBook because I NEVER wanted to write a book that just give workouts for people to mindlessly and blindly follow. My goal was to write a book that creates an army of readers who almost become their own personal trainers, coaches and nutritionists. To quote the great Ralph Waldo Emerson, “The man who grasps principles can successfully handle his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” | Image taken by the legend @victory_visuals down @bxrlondon where we WILL be hosting free workouts for those who Pre Order the book thanks to the GIANT hero @acnicholl 🙂 So please do Tag friends, family and training partners 🙂

A post shared by Ross Edgley (@rossedgley) on


Source: Health & Fitness

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