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Grease Your Fat-Burning Cogs

Grease Your Fat-Burning Cogs

There are a few steps you can take to make sure your body’s good and ready for fat-burning. Here are the most important rules for making gains while you’re still prepping your body to drop fat.
A Pain in the Butt

A Pain in the Butt

Thought gluteus maximus was a character in¬†Gladiator? Don‚Äôt be an ‚Äėass‚Äô, here‚Äôs how to keep¬†your rear-wheel drive on the road.
Chain Reaction

Chain Reaction

To respond with lightning speed,¬†you need more than quick wits, you also need to be physically ready ‚Ästwhich means creating strong¬†fast-twitch muscles. And that‚Äôs¬†why working on your reaction¬†times while training is vital.
Perfectly Timed Protein

Perfectly Timed Protein

Knowing how much to eat isn’t enough to optimize your gains, here’s how to tap into an often overlooked aspect of your protein intake: the when.
Curb Your Enthusiasm

Curb Your Enthusiasm

Pushing yourself past the limit can be as detrimental to your fitness goals as doing no training at all. Here Ashley Conrad tells you how to recognize when you’re overtraining and what you can do to combat it.
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Edge

Edge
July 20th 2015

Ben Coomber's Nutrition Science Cheat Sheet

Negotiating the field of dietary misinformation is a treacherous road. Ben Coomber’s guidelines will give you a successful path through the mud.
Article

Negotiating the field of dietary misinformation is a treacherous road. Ben Coomber’s guidelines will give you a successful path through the mud.

July 20th 2015

Curb Your Enthusiasm

Pushing yourself past the limit can be as detrimental to your fitness goals as doing no training at all. Here Ashley Conrad tells you how to recognize when you’re overtraining and what you can do to...
Article

Pushing yourself past the limit can be as detrimental to your fitness goals as doing no training at all. Here Ashley Conrad tells you how to recognize when you’re overtraining and what you can do to combat it.

July 9th 2015

Health In A Hurry

The things that make life worth living can also steal precious time away, limiting your ability to achieve your fitness goals. David Kingsbury has the tactics you need to maximise your gains when...
Article

The things that make life worth living can also steal precious time away, limiting your ability to achieve your fitness goals. David Kingsbury has the tactics you need to maximise your gains when you’re short on time.

July 9th 2015

Get Offensive in the Gym

The key to successful sports performance is a balance between training hard and well-targeted recovery. The New York Giants’ Justin Pugh explains how he stays at the top of his game doing exactly...
Article

The key to successful sports performance is a balance between training hard and well-targeted recovery. The New York Giants’ Justin Pugh explains how he stays at the top of his game doing exactly that.

July 6th 2015

WIN True GRIT Supplements + See Yourself on a Times Square Billboard!

This month, nutrition brand True GRIT - in association with Bodybuilding.com - are offering one lucky TRAIN reader the chance to win a huge selection of True GRIT supplements and clothing, plus...
Article

This month, nutrition brand True GRIT - in association with Bodybuilding.com - are offering one lucky TRAIN reader the chance to win a huge selection of True GRIT supplements and clothing, plus their image featured on a Times Square billboard!

July 6th 2015

Gluten: Evil or No Biggie?

Paleo master Adam Farrah asks: 'Is gluten ruining all your internal and external gains, or is avoiding it just emptying your wallet?'
Article

Paleo master Adam Farrah asks: 'Is gluten ruining all your internal and external gains, or is avoiding it just emptying your wallet?'

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Transform

Transform
July 9th 2015

Sean Sarantos: A Cut Above the Rest

After surviving an unprovoked knife attack that required 100 stitches, Sean Sarantos fought back by getting into the best shape of his life.
Article

After surviving an unprovoked knife attack that required 100 stitches, Sean Sarantos fought back by getting into the best shape of his life.

July 8th 2015

Perfectly Timed Exercises

Don’t let the clock diminish your ability to get leaner, bigger and stronger. Use our guide to figure out the what, when and why of timing your exercises to perfection.
Article

Don’t let the clock diminish your ability to get leaner, bigger and stronger. Use our guide to figure out the what, when and why of timing your exercises to perfection.

June 25th 2015

Speed up your muscle growth and fat loss

Adding muscle while cutting weight is a difficult balance to get right. Let TRAIN show you how to achieve the optimum results.
Article

Adding muscle while cutting weight is a difficult balance to get right. Let TRAIN show you how to achieve the optimum results.

June 24th 2015

3 essentials for the perfect muscle-building breakfast

If you’re looking to gain muscle or lose fat, breakfast is the meal you should be targeting to make that happen. Here’s how to perfect your morning macros.
Article

If you’re looking to gain muscle or lose fat, breakfast is the meal you should be targeting to make that happen. Here’s how to perfect your morning macros.

June 12th 2015

Bulking To Gain Mass

There seems to be an obsession that in order to get huge you need to eat vast amounts of food. But is bulking the answer to piling on brawn?
Article

There seems to be an obsession that in order to get huge you need to eat vast amounts of food. But is bulking the answer to piling on brawn?

June 2nd 2015

Simeon Panda: Carving his own path

Simeon Panda is a self-made fitness phenom who travels the world giving seminars on his unique exercise strategies. Here’s how he keeps lean and muscled, even when the working day is long.
Article

Simeon Panda is a self-made fitness phenom who travels the world giving seminars on his unique exercise strategies. Here’s how he keeps lean and muscled, even when the working day is long.

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Power

Power
July 30th 2015

Grease Your Fat-Burning Cogs

There are a few steps you can take to make sure your body’s good and ready for fat-burning. Here are the most important rules for making gains while you’re still prepping your body to drop fat.
Article

There are a few steps you can take to make sure your body’s good and ready for fat-burning. Here are the most important rules for making gains while you’re still prepping your body to drop fat.

July 21st 2015

Fitness Q&A w/ Emilia Clarke

The Game of Thrones and Terminator: Genisys star reveals how she keeps her physique so spellbinding.
Article

The Game of Thrones and Terminator: Genisys star reveals how she keeps her physique so spellbinding.

June 10th 2015

Fitness Q&A: Luke Evans

From Greek god Zeus in Immortals, to becoming a master vampire in Dracula Untold and slaying dragons in The Hobbit, Luke Evans is a versatile actor who believes what goes into his body defines the...
Article

From Greek god Zeus in Immortals, to becoming a master vampire in Dracula Untold and slaying dragons in The Hobbit, Luke Evans is a versatile actor who believes what goes into his body defines the way he looks on screen.

June 5th 2015

Armed Construction

Big arms aren’t earned with a single strategy. They’re forged using a variety of innovative strategies that push their muscle fibers to their limits. Here’s your game plan for tighter sleeves at any...
Article

Big arms aren’t earned with a single strategy. They’re forged using a variety of innovative strategies that push their muscle fibers to their limits. Here’s your game plan for tighter sleeves at any cost.

May 26th 2015

Christian Bale reveals his toughest transformation

The ultimate Dark Knight has become the master of shape shifting. Here’s how he did it for his most famous roles.
Article

The ultimate Dark Knight has become the master of shape shifting. Here’s how he did it for his most famous roles.

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Overhaul

Overhaul
July 3rd 2015

A Pain in the Butt

Thought gluteus maximus was a character in¬†Gladiator? Don‚Äôt be an ‚Äėass‚Äô, here‚Äôs how to keep¬†your rear-wheel drive on the road.
Article

Thought gluteus maximus was a character in¬†Gladiator? Don‚Äôt be an ‚Äėass‚Äô, here‚Äôs how to keep¬†your rear-wheel drive on the road.

July 23rd 2015

Chain Reaction

To respond with lightning speed,¬†you need more than quick wits, you also need to be physically ready ‚Ästwhich means creating strong¬†fast-twitch muscles. And that‚Äôs¬†why working on your reaction¬†times...
Article

To respond with lightning speed,¬†you need more than quick wits, you also need to be physically ready ‚Ästwhich means creating strong¬†fast-twitch muscles. And that‚Äôs¬†why working on your reaction¬†times while training is vital.

June 3rd 2015

The Pain Barrier: Jaw Power

Drills to strengthen your jaw to shore up your defenses during contact sports and protect an asset that’s valuable on and off the field.
Article

Drills to strengthen your jaw to shore up your defenses during contact sports and protect an asset that’s valuable on and off the field.

June 1st 2015

Swim a mile nonstop

Waterproof your skills and performance with this guide to becoming strong, powerful and confident this summer.
Article

Waterproof your skills and performance with this guide to becoming strong, powerful and confident this summer.

May 27th 2015

Face Your Fear

Fear ‚Äď do you run from it, or does it bring out the best in you? Fear plays a huge role in just about every sport and every method of training. Bodybuilding and strength training are no exception....
Article

Fear ‚Äď do you run from it, or does it bring out the best in you? Fear plays a huge role in just about every sport and every method of training. Bodybuilding and strength training are no exception. Whether you're dealing with bone-crushing weights, gruelingly long workouts or even the pains of hard dieting, fear can either crush you or help you make the best gains possible.

November 20th 2013

Knee-jerk reaction

KNEE-JERK REACTIONAlthough most fighters will fit in several cardio based sessions per week as well as their gruelling training regime, injuries, thankfully, are a rarity. That aside, the yearly...
Article

KNEE-JERK REACTION

Although most fighters will fit in several cardio based sessions per week as well as their gruelling training regime, injuries, thankfully, are a rarity. That aside, the yearly incidence rate for injuries suffered by recreational runners while pounding the pavements or treadmill is between 37 and 56%.

The highest percentage of those occurs at the knee, a joint that’s prone to damage due to its relative instability, either by misalignment or muscular imbalance. Too much, too fast, too quick, poor exercise selection or execution makes the joint vulnerable to overtraining.

The knee gives support to the body and allows propulsion during the gait cycle. Propulsion can be either moving the body in walking/running or acceleration of the movement of the foot rapidly as in kicking.

The stability of the knee joint is due to an array of ligaments connecting the tibia (lower limb) and femur (upper limb). The strong muscles surrounding the joint are activated in response to tensions within the muscles. The two main ligaments are the ACL (Anterior Cruciate Ligament) which stops unwanted twisting between the two adjoining bones and prevents a forward glide of the tibia on the femur. The other ligament is the PCL (Posterior Cruciate Ligament) which sits behind the knee and also prevents twisting motion and any backwards glide of the tibia upon the femur.

ANTERIOR CRUCIATE LIGAMENT AND MENISCUS TEAR

The two menisci in the knee rest between the thigh bone (femur) and shin bone (tibia) both medially and laterally. The main function of the meniscus is to distribute weight evenly in the leg to prevent damage to the knee joint.

Most common traumatic meniscus tears occur when the knee joint is bent (flexed position) and the knee is then twisted. It is not uncommon for the meniscus tear to coincide with anterior and medial cruciate ligament damage.

Signs to look for include pain along the joint line, locking sensation, generalised ache in the knee or feeling of weakness and insecurity around the knee (a feeling like it will give way). You can expect minimal swelling and a full range of movement with pain only at the end of range.
The ACL can be injured by twisting the knee or because of an impact to the side of the knee, often the outside.

Amazingly a recent study showed 76% of ACL injuries are missed by a primary physician, so it’s important you keep a careful history of any problems you have. Any twisting,  cracking, popping, immediate pain, swelling within four hours (usually immediate) and a situation in which you have to stop the initial activity would suggest a cruciate tear until proven otherwise -- and recognising the injury can save a career. The extent of the injury is determined by the degree of damage to the ligament.  If the ligament has been stretched and not torn there will be a minimal amount of swelling. In order to diagnose correctly there are questions that need to be addressed:

1. What was the activity? Has activity changed or increased?
2. What was the force? Was it due to a fall or a takedown?
3. What happened to the knee? If it was twisted then either of the cruciate ligaments or the meniscus will most likely have been affected.
4. Was the knee hyperextended or flexed? If it was then it’s more often a muscular issue, although occasionally it could have affected the ACL.
5. Did it swell? When? A watershed of four hours divides cruciate injury from meniscus and ligament injury which normally takes four hours or more.
6. Did you have to stop immediately? If so, this could be the result of a cruciate Injury or occasionally a fracture of the tibia.
7. Did you hear anything such as the pops and cracks that are common in cruciate injury?
8. Was there pain? When? Within four hours divides cruciate injury from meniscus and ligament injury which normally takes four hours or more.

PATELLOFEMORAL PAIN ‚Äď RUNNER‚ÄôS KNEE

Damage to the knee accounts for more than half of all sports injuries and is often the result of individual quadricep muscle weakness, tightness of other related muscle groups, imbalances around the knee and quite often poor footwear choices.

Other causes include a weakness in the VMO (vastus medialis obliquus), a muscle that plays a key role in stabilising the patella, and allows the quads to work effectively. Weakness in this muscle can lead to maltracking which can cause anterior knee pain and tension in the iliotibial band as a result of an imbalance, and this can go as high as the gluteus medius/minimus.

Exercise, excessive bending, pain when contracting the quadriceps and pain during weight bearing are all signs of patellofemoral pain.

Knee injuries can be split into acute or overuse injuries. Acute can be caused by trauma and normally involves an improper balance between strength and mobility of muscles’ components, ligament strength and the forces put through them.

Overuse injuries are caused by repetitive movements and triggered biomechanical factors tend to be the underlying problem. Acute injuries, in which the foot is fixed during a fall or when excessive force is applied during a twist, can cause structures of the knee to become severely damaged.
Immediate treatment for all of the above injuries is recommended by initially following the procedure below, which is aptly labelled P.R.I.C.E.

P - Protect
Protect yourself from any further damage to the area by stopping the activity. If the injury isn't too severe, it may only require taping.

R - Rest
The first 48 hours following an occurrence is when severe swelling and bleeding around the Injury is at its maximum. Seek alternative activities and/or take complete rest to reduce any further pain. Depending on the severity of the injury immobilisation is not usually necessary, and can be potentially harmful to the repair process and outcome.

I - Ice                                                                                                 
The application of ice cools the damaged tissue by contracting the blood vessels. This will prevent any further swelling and bleeding, allowing the healing process to start. The applications should be frequent, but each application should be for no more than 15 minutes at a time.
Once any swelling has subsided ‚Äď usually 48-72 hours after the initial occurrence - heat is then generally applied to chronic injuries that have no inflammation as it increases circulation and raises skin temperature. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy.

C- Compression
Apply compression to the affected area, no matter how gentle, as it will prevent and control the extent of swelling.

E- Elevation

By elevating the affected area above heart level, swelling should drain away. This is crucial within the initial 48 hours.

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Fuel

Fuel
July 21st 2015

Perfectly Timed Protein

Knowing how much to eat isn’t enough to optimize your gains, here’s how to tap into an often overlooked aspect of your protein intake: the when.
Article

Knowing how much to eat isn’t enough to optimize your gains, here’s how to tap into an often overlooked aspect of your protein intake: the when.

July 3rd 2015

Trust Your Gut

Probiotics are emerging as a great way to increase the amount of nutrients your body can absorb so you can make even more performance improvements.
Article

Probiotics are emerging as a great way to increase the amount of nutrients your body can absorb so you can make even more performance improvements.

June 10th 2015

Cereal Killers

Cereals might be a staple for the average Joe, but your body deserves better if you want it to grow, get leaner and perform stronger. This is what the start of your day should look like.
Article

Cereals might be a staple for the average Joe, but your body deserves better if you want it to grow, get leaner and perform stronger. This is what the start of your day should look like.

June 3rd 2015

Robert Irvine: Shred Chef

Robert Irvine is living proof that with a healthy lifestyle and a solid exercise regime you can look 25 years younger than you should. Follow his eating and training regimes today to put youth back...
Article

Robert Irvine is living proof that with a healthy lifestyle and a solid exercise regime you can look 25 years younger than you should. Follow his eating and training regimes today to put youth back into your appearance.

June 2nd 2015

Small Changes, Big Results

Your micro and macronutrients might be bite-for-bite perfect, but you can use these small, yet wildly effective lifestyle and dietary tweaks to yield dramatic results. Together they’re a powerful...
Article

Your micro and macronutrients might be bite-for-bite perfect, but you can use these small, yet wildly effective lifestyle and dietary tweaks to yield dramatic results. Together they’re a powerful catalyst for positive change.

June 2nd 2015

Cut Stress, Slay Body Fat

When you’re stressed, your hormones and adrenal glands become overworked and impact your ability to lose weight and handle cravings. Use these innovative de-stress strategies to fight back against...
Article

When you’re stressed, your hormones and adrenal glands become overworked and impact your ability to lose weight and handle cravings. Use these innovative de-stress strategies to fight back against body fat.