Skip to main content

Top Back to School Workout Tips

Holiday's are over. School’s back. Maybe you stayed in great shape these past few weeks. Maybe you fell off the wagon. Either way, these workout tips will help you build muscle, lose fat, and help you get to where you wanna be.

14 / 01 / 2017 1Result
Unhealthy Salads That Will Ruin Your Six Pack

In some instances, your diet would be better off with bacon cheeseburgers instead of these high calorie, incredibly unhealthy salads. I'm fairly certain that we, as a nation, have been brainwashed into thinking that a salad is always a healthy choice. But let me tell you, if you are adding certain condiments and toppings, you may as well have a bacon cheeseburger with well done french fries because you aren't fooling those extra 5 pounds covering up that six pack. The number one unhealthy salad?? This probably comes as no surprise to many of you: CAESAR!! Caesar salads are infuriatin...

Read more
Go Out. Have Fun. Look Great.

Little changes, not large sacrifices, can have a big impact on your body composition. Once again, the time has come for the masses to make resolutions they’ll inevitably be unable to keep. Sure that sounds pessimistic, but it’s the truth. There’s a reason 92% of New Year’s resolutions fail, and that a whopping 80% of them fail before January 20th. But for many people, the problem is their goals are simply unrealistic. For instance, if we told the 1R community, “If you want to lose weight and get cut up, limit your drinks to single digits every week” our comments section would literally...

Read more
Gluten-Free for Athletes: Pt 2

Now that you’ve decided to go gluten-free, what can you eat?? Get the low-down on gluten-free foods here. Oh, the world of processed foods. Though we may occasionally be thankful for their existence (like when tuck at a truck stop), in general, they tend to make our lives much more complicated. Especially when it comes to gluten. If we milled our own grains, or lived before the proliferation of industrial food production, a gluten-free diet would be basically self-explanatory. Gluten is only found naturally in three foods: wheat, rye, and barley. So, in order to go gluten-free, you have...

Read more
Speed Training Phase 2: Starting to Move

Once you’ve built the foundation, these exercises will take your speed to the next level. Now that we’ve set the foundation it’s time to start adding some pop to it. Consider this as important as phase one, because this is a step that cannot be cut out. We need to prep the body for the more intensive work that it’s about to do, so be sure to focus on mastering this phase. I’ll remind you once again, MAX EFFORT. All of these jumping exercises must be performed at max effort or we’re wasting our time as you won’t improve your speed or athletic performance. Get after it, or get your ass o...

Read more


Jan 2017

The Soy Questions

Looking at the research behind soy’s potential pitfalls. There are two camps regarding soy and its protein derivatives. One group lauds soy for its protein content and suggested ability to help fight cancer, obesity, heart disease, and insulin resistance. The other disparages soy for being an incomplete source of protein that raises estrogen levels and causes manboobs. Let’s take a closer look at the research to determine whether or not this form of protein is actually good for you and your body composition. Does Soy Boost Estrogen Levels? 1R’s own Carolyn Brown shot down this sup...

Read more
What Is Oatmeal, and What's Its Deal?

Let's talk some about oatmeal, its different types, and why mixing oatmeal into your routine is a healthy must if you want to lose weight.  Okay Carbohydrate-o-phobes, listen up!! It’s time to have a chit chat not only about oatmeal, but about carbs in general as well. Carbs are not the enemy! Our bodies and brains need them for energy. However, some are absolutely better than others. Here’s the deal: White bread, white flour, and all of those other processed flours and grains are doing nothing for ya. When manufacturers make white bread, pasta, cookies, chips, etc., they strip off the ou...

Read more
Supplemental Leucine: Fad or Fitness Fixture?

The science behind leucine and muscle growth. An Introduction to Leucine Leucine is an essential amino acid, as it’s one of the few amino acids our body can’t manufacture, so it must be obtained as a component of the protein-rich foods we eat. It’s commonly billed as being vital to building bigger muscles, and is now sold as a standalone supplement. But is it actually vital to muscle growth? Let’s look at what the research says about leucine and see if it’s worth your money. Setting Parameters While essential to the big picture of scientific research, studies done on rats don’t...

Read more
How to Improve Your 40 Yard Dash Time

The 40 yard dash is important. Here are four tips, drills, and videos to help you run it faster. So many athletes today are looking for that edge when it comes to improving their 40 yard dash time. 40 times have become the rage with athletes and coaches of all ages and all sports, and is the most popular gauge of one’s speed in most sports. Whether we agree with all the emphasis or not, it looks like it’s here to stay as an evaluation tool. So how do we go about trying to improve our 40 yard dash time? There are several components or parts to a 40 yard dash. The first part is the sta...

Read more
Effective Exercises to Improve Your First Step

So you weren't born quick. Here are exercises and workouts to help you become faster, quicker, and more explosive. Quickness, explosiveness, reaction-ability. All of these refer to how fast your first step is. But is it really possible to improve the quickness and explosiveness of your first step? The simple answers is yes, but before laying out your “Get Quick Now” routine, let’s define some basic misconceptions about quickness training. While doing plyometric drills will increase your explosiveness, doing them over and over again will increase your strength and not your quickness. In o...

Read more
How to Put on Lean Muscle Mass

If you’re looking to add weight and get stronger, this is the one article you must read. So you want to put on 5,10 or even 15 lbs? Do you want to know the secret? Well here it is: You have to eat big, to get big. Food is the most anabolic thing you can put in your body. If you want to put on some appreciable mass, you need to start by eating more food. More specifically you need to stop working about “losing your six pack” and start eating more nutrient rich and calorie dense food. I deal with a ton of high school athletes, all of whom want to add on more lean muscle mass. Below is a sys...

Read more
How to Deadlift 500 Pounds

Build muscle, gain strength, and send your deadlift through the roof. There aren't many things manlier than deadlifting 500lbs. If you can deadlift 500 lbs, you’re probably a pretty strong dude. And if you can’t, it’s time to begin your march to it. But while the quest to deadlifting 500 lbs may be a long one, the tips below will make the road you’re to travel an easier one. Why should you listen to me? Because I’ve done it. So if getting as strong as humanly possible is something that you’re interested in, keep reading, and don’t worry about the guidance, because well, I’ve done it. ...

Read more