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Hara Hachi Bu Explained: The Japanese Eating Habit That May Help With Weight Loss and Longevity

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In an age where extreme measures such as extended juice cleanses and multi-day fasts are often relied upon for short term weight loss, the traditional Japanese practice of hara hachi bu, which translates to “eat until you are eight parts full,” is a more sustainable, long term way of dropping fat that allows you to still eat the foods that you love. Sound good? Here’s what you need to know. What Is Hara Hachi Bu and Why Is It Trending? You’ve no doubt heard the phrase “everything in moderation.” Hara hachi bu is very much rooted in the same concept. Better still, there’s a bonus to using this ancient method of battling the bulge, because those who follow the practice tend to live longer and suffer less diseases. Hara hachi bu is not about cutting out your favorite foods, but rather putting down the plate when you feel 80% full, instead of gorging until your belt taps out. “More recently, it’s been gaining attention as a strategy for weight loss. But while hara hachi bu might emphas...
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Priyanka Chopra’s ‘Citadel’ Weapons Training Left Even the Armory Team Shocked

Strong female characters like Priyaka Chopra’s “Nadia” are being praised for their weapons work on Citadel. And, according to one expert on who was on set, there’s a funny reason why they often outperform the men. The Citadel universe has been a trailblazer for bringing heroic women to the forefront of the spy genre, and with season two of the action-packed show now streaming on Prime Video, critics have noticed that its fit female stars are well adept with a weapon or three. To find out what goes on behind the scenes, M&F talked to armory specialist, Ben Rothwell, who worked on Seasons 1 and 2, and he explained that an actor’s first experience with a real gun is often to comment on how heavy it is. Of course, real bullets are not used when filming, but productions do use blanks under controlled conditions. Photos The 7 most beautiful photos of Priyanka Chopra The stunning 'Baywatch' villain is taking Holly...
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The Enhanced Games: Evolution of Sport or a Step Too Far?

Elite sport has always celebrated human progress. Faster times. Heavier lifts. More explosive performances. We glorify athletes who push beyond previous limits, then become uncomfortable when we ask what those limits actually are. The Enhanced Games have forced that contradiction into the open. What Are the Enhanced Games and Why Are They So Controversial? Imagine a sporting event where elite athletes are openly permitted to enhance performance under medical supervision, in front of thousands of spectators, for millions of dollars in prize money. Not whispered accusations. Not failed drug tests years later. Open enhancement, that is the premise behind the Enhanced Games, one of the most controversial ventures in modern sport. View this post on Instagram Enhanced Games 2026: Events, Athletes, and Prize Money Explained The inaugural event is scheduled for Memorial Day Weekend, May 24, 2026, at Resorts World Las Vegas , where approximately 40 e...
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Beyond the Fairway: Indie Music Star Michael Marcagi on Balancing Tour Life and Fitness

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After breaking out with his emotionally driven folk-rock sound and viral success on songs like “ Scared to Start ,” rising singer-songwriter Michael Marcagi has quickly become one of music’s most talked-about new artists. But while his career is accelerating fast, Marcagi is learning that life on the road requires the same discipline and endurance as any athlete. For Marcagi, touring life looks a lot different these days than it did growing up in Ohio. Now based in Boulder, the Midwest native says the move has completely reshaped the way he approaches health, fitness, and recovery while balancing a demanding performance schedule. Between hiking, running, and spending more time outdoors, Colorado’s lifestyle has been a welcome adjustment. “Coming from the Midwest, where winters are cold and gray, I’m just having a good time being outside almost every day,” Marcagi tells Muscle & Fitness. “It’s been really nice.” Before music became his full-time career, Marcagi was a competitiv...
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Thoracic Spine Mobility Drills for Rotation Power: 5 Exercises to Improve Athletic Performance

You often see demonstrations of rotational power, like baseball pitchers able to throw 100 mph fastballs or batters hitting massive home runs. But it’s not just baseball. Rotational strength is needed for nearly every type of athletic and everyday patterns. Think of rotational movement in activities such as: Sprinting and changing direction Reaching across your body Carrying groceries Backing out of the driveway The issue is that we lose rotation from too much sitting and too little movement variety, leaving the thoracic spine locked up like an old, rusty hinge. It’s a classic case of move it or lose it. But when that happens, your body still finds a way to rotate—just not from the right place. If your thoracic spine can’t rotate, your lower back eventually will. Rotating the lower back too often can cause pain and hinder athletic performance. Rotational power depends on your ability to generate and transfer force through the torso. If the thoracic spine can’t move, you have...
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Marcus Ericsson Shares His Mental—and Physical—Preparation for a Second Indy 500 Title

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Winning the 2022 Indianapolis 500 may have been the biggest mental challenge Marcus Ericsson has ever had to pull off. And if needed, when the checkered flag waves in less than two weeks for the 110th edition of “The Greatest Spectacle in Racing,” he’s prepared to do it all over again in order to return to Victory Lane. With practice rounds already underway for the May 24 classic, the swift-moving Swede hopes to channel the same mental edge he tapped into three years ago—this time driving the No. 28 Honda and wearing Andretti Global black. Ericsson has been putting in the work. Sure, there’s the weight-room grind and the conditioning that comes with 500 miles at speeds over 200 mph, but he credits his dedicated work with a mental performance coach for helping him handle high-pressure moments with a stronger level of confidence. “I’ve always been interested in the mental side of things,” he says. “I think it is very powerful for anyone really, but for an athlete, it can be a game ...
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The Science-Backed Dropset Strategy That Builds Strength and Muscle Together

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Dropsets have been around forever, and there’s a reason they never really disappeared from serious training programs. They’re simple, they’re brutal when you want them to be, and they give you a clear way to squeeze more work out of a muscle after the heavy lifting is done . Anyone who has stripped plates off a barbell or moved down the dumbbell rack knows exactly how fast a normal set can turn into a much harder challenge than expected. Most lifters still think of dropsets as a bodybuilding finisher . You hit your main work, chase the pump at the end, and leave the gym feeling like the target muscle got torched. That approach has value, especially when hypertrophy sits at the top of the priority list. But if that’s the only way you use dropsets, you’re only using part of what the method can offer. A more tactful approach is to build dropsets around performance first. Work up to a heavy top set, take a calculated drop in weight, then use your back-off sets to build muscle with clean...
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Sam Sulek Shares Brutal Back Workout for Massive Lat and Upper-Back Gains

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Social media star and bona fide Men’s Classic Physique Competitor, Sam Sulek is back in the gym following an impressive eighth place at the Arnold U.S. and seventh place at the Arnold U.K . this past March, and the big man is now hoping to make some serious gains with his back before returning to the competitive stage. “I think I’m going to start with all rows, then all pulldowns,” explained the content creator who has a proclivity for getting his pump on. If you would like to follow this heavy back day, here are the exercises that Sulek selected. Just be sure to figure out your own form by going light first, then finding a working weight that suits your individual strength level. News Sam Sulek’s Weight Cut Strategy for the 2026 Arnol... Recently at 229 pounds, the young bodybuilder says he’s not worried about making weight. Read article Sam Sulek’s Complete Back Workout Routine Mid-Back Row — 3 Sets to f...
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Dorian Yates’ Brutal Calf Workout: The 2 Exercises He Used to Build Massive Diamond Calves

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Dorian Yates was known as “The Shadow,” and certainly, the silhouette that he cut on the Olympia stage earned the iconic British bodybuilder six consecutive titles, but despite his reputation for building an enormous chest, shoulders, and arms, Yates was all about impressing his judges with the finer details too . So, all the way down to his calves, Dorian Yates built himself a phenomenal physique and thankfully, he’s shared the process so that others can follow. Training Dorian Yates Talks Volume and Mass The six-time Mr. Olympia winner shares his equation for success. Read article The 2 Calf Exercises Dorian Yates Swore By for Bigger Lower Legs Taking to Instagram with a series of informative posts, Dorian Yates revealed that his preferred calf exercises were the standing calf raise and the seated calf raise. While these are staple moves, they are often neglected in the gym in favor of more glamorous lifts ...
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