Yep-no secret here people. I like broccoli. Alot.

Now, you may look at this title and think, “How the hell is buying a Prius going to get me abs?”

Though I like the thought process, I am not talking about THAT kind of green genius.  And for what it’s worth–if you drive a Prius, please check out my “How to Become Rugged” articles. You will find that driving one makes you the complete opposite of being Rugged.

So, to begin your journey into the kingdom I like to refer as ‘Jackdom,’ you may have to make a few tweaks to your diet—by that I mean ‘Go Green.’

Here is THREE ways that you can add some green to your diet and drop more pounds than Pauly D drops beats…

Mix It In

You know how your mom still hides your aspirin in your mash potatoes so that you don’t know it’s there (which I am sure she still does-you’re 30-real mean chew aspirin)?

Well, you can do the same with your green veggies. That’s right.

Say you’re making yourself some rice–throw in a cup of chopped up broccoli and you won’t even know the difference.  In fact, it will add a nice texture and balanace of flavor that you might enjoy.

Fiber- Check.

Healthy- Check.

Greens-CHECK!!!

Roast Em

I have found that steamed ‘green’ veggies taste, well, like crap.

When you roast them not only do they preserve most of the nutrients, it you add a nice rustic flavor to them.

Try drizzling and little extra virgin olive oil and putting a little sea salt, pepper and garlic powder-It will make eating your ‘greens’ a lot more enjoyable.

Blend Em’ Up!

So with all of the ‘green’ supplements on the market these days, you would figure AT LEAST ONE wouldn’t taste like armpit…

Well, you would be correct.  It is just a  matter of finding the one that you can force down.

I have found that ‘Green Essentials’ and Biotest’s ‘Superfood’ both work well and taste great.

They can easily be mixed into a protein shake or in a glass of water without triggering your ‘vomit button.’

Now Go Get Green Dammit!

So there is–not so bad right?

With these three easy tips, you will be able to implement ‘greens’ into your diet and take one giant leap toward building a lean, muscular and HEALTHY physique.

Hey All, I know it has been awhile—MA has been putting some installment work in with The Rugged as well as BroBible.com.

Don’t you worry—more amazingly useful nonsense is to come.

Check out my most recent installment with the fellas at BroBible.com. Though it may look like a basic insight to building bigger guns, chances are you may be ignoring these techniques.

Before you read on just do me a favor…and pick up your tickets to THE GUN SHOW—-OOOOOHHHH SNAP.

[Sorry, I'll stop. Enjoy.]

If you’re like every other gym rat on the planet you want bigger arms. This is understandable. In fact, I am right there with you — bigger guns means you’re a bigger badass, right? Now this all might come as a surprise to you, but the key to bigger arms is not doing mind-numbing sets of bicep curls, but rather strapping on a pair of balls and pulling some heavy weight… along with a few other tricks I’ve got up my sleeve.

Let’s put this all in perspective… Michelangelo didn’t start flinging paint at the Sistine Chapel hoping it would form one of the most well-renowned masterpieces in history. No. This guy methodically sketched a foundation and continually worked over years until it formed into perfection.

My point is you need to focus on lifts that will be your “sketch,” or in other words, your “foundation” to build upon. Start with perfecting compound lifts such as the deadlift, the squat, or even pulling your own body weight. Once these exercises are perfected, you can begin to isolate and focus workouts solely on arms.

Second, if you want bigger arms be sure to emphasize your triceps. Your triceps, in case you didn’t know, are a substantially larger muscle than the bicep; therefore it contributes more to the overall size of your arm than the bicep.

Does it look as glorious as the beloved bicep? No, but it is essential that you dedicate time and effort into the triceps in order to form bigger and more proportional arms.

Another way to contribute to your arms size is specialization. Do your workouts as you normally would, but add a few sets of arm exercises at the end of every workout. This will keep your progression going in other areas while helping you to accelerate growth on your pipes.

Don’t torch your arms — the goal is to get in some solid reps while focusing on technique and isolation. Be sure to implement variety in the exercises that you choose — i.e. weight, reps, and angles at which you hit the muscle.

Example:

Day 1
Workout as you normally would*. At the end of the workout perform the following:
Barbell Curls: 4 sets of 6 reps [heavy]
Tricep extensions: 4 sets of 15 reps [light]

Day 2
Workout as you normally would*. At the end of the workout perform the following:
Dumbbell Curls on Incline Bench: 4 sets of 15 [light]
Close Grip Bench Press: 4 sets of 6 reps [heavy]

See where I am going with this? You can be as creative with your exercises choices as you want. Triceps lacking? Focus more on them. Biceps sagging? Implement more focus on bicep exercises here.

[*Note: On days that your workout consists of other arm exercises do not perform additional specialized exercises.]

Though pulling heavy weight contributes toward arm growth, shuttling massive amounts of blood to these muscles will also aid in recovery and growth.
How can this be done? High repetitions? Sure. But even better than that is to implement drop sets into your workout. That way you are maximizing total volume for each set performed.

Example:
Barbell Drop Set
95 lbs. for 6 reps [no rest]
85 lbs. for 8 reps [no rest]
75 lbs. for 10 reps [no rest]
45 lbs. for 15 reps

Rest and then repeat for 3 more sets.

[Note: There are many different variations for exercise choice — use what works best for you.]

There you have it — a blueprint on how to build vein-popping arms. If there is anything that you take from this article remember that focusing solely on your arms may be good for the short term, but overtime you will digress in other areas and progress will be lost.

If you utilize the above tips I promise that the next time you say “Sun’s out, guns out!” it may actually bare some semblance of truth.

Happy Holidays—been writing a lot lately and fortunate enough to be able to contribute some cool stuff for one of the most badass sites on the planet, BroBible.com

Check out my Holiday Wish List post that went up today!

Click this ‘nish right HERE to check it out!

"One day I will be a Master Pull Up Badass!"

So you might think that hitting the gym 8 days a week is how you get the physique of a Greek god that can bench press a rhino.

Though we like the way you think and feel your head is in the right place…you, my friend, are neglecting the essentials. Kind of like learning the alphabet is to reading—Pull Ups are to muscle and strength.

Riddle me this Batman…

How often do you see a guy at the gym that can effortlessly perform 20 bodyweight pull-ups?

LIE!

Answer is none, because most “gym rats” couldn’t perform 2 pull ups if their protein shake and Got-to-Be hair gel depended on it.

Well The Rugged has you covered. In fact, we have you more than covered. We have put together a ‘Top Secret’ (not anymore) program that will get you there step by step.

If you’re your sick of being a chump, want to impress chicks and built a back so wide Kim Kardashian’s private helicopter could land on it, come take a look…

Day 1-Volume

Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)

Soft Tissue work

-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)

-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)

Workout #1

5 Pull Ups with 10% of bodyweight

5 Pull Ups with 10%+5 lbs

3 Pull Ups with 25% or 45 lb plate

1 Pull Up with 25% or 45 lb plate

1 Pull with 25% or 45 lb plate

5 Pull Ups with 10% of bodyweight

10 PERFECT Pull Ups from “dead hang”

Day 3-Negatives

Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)

Soft Tissue work

-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)

-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)

Workout #2

15 Pull Ups (Negative ONLY; 3 seconds down)

-15 “blast push ups in between sets-

10 Pull Ups with 45lbs (Negative Only; 3 seconds down)

-15 “blast push ups in between sets-

10 Pull Ups with 45lbs (Negative Only; 3 seconds down)

-15 “blast push ups in between sets-

8 Pull Ups with 45lbs + 10lbs (Negative Only; 3 seconds down)

-15 “blast push ups in between sets-

4 Pull Ups with 45lbs + 25 lbs (Negative Only; 3 seconds down)

Day 5-High Reps

Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)

Soft Tissue work

-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)

-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)

Workout #3

4 sets of MAX Pull Ups (3 minutes in between each set)

-In between each set do a set of “face pulls” with cable on top notch for 25 reps

Important Note:

EVERYDAY find time to do at least 1 SET OF MAX PULL-UPS

SO THERE YOU HAVE IT…

The Road to Master Pull Up Artist and King of the Bar. Performing pull ups is not only a muscle building exercise that will build strength and endurance—but it can be performed anywhere so you don’t have an excuse.

Now get to it…and when everyone asks you why you’re the man—be sure to throw The Rugged a bone!

You’re weak.

I’m weak.

The difference is that I have the balls to admit it and you just won’t give in. I will continue to get results, yet you will continue to settle for mediocrity and make excuses as to why you haven’t succeeded.

Well, it’s not too late - we can help. Here are three ways to embrace your weaknesses and get results…come take a look…

“But I Hate Those!”

You hate them because they work. It’s natural to not want to implement a specific lift, exercise or routine because we “don’t like it” or because we are unfamiliar with it.

The best thing you can do for your progress in the gym is to try out by gradually implementing these exercises with your current routine. This will not only take you outside of your comfort zone, but also further educate you and, hell, it’ll yield some results!

Tell me if this seems familiar:

Most people hate doing legs at the gym because it’s taxing on your system, doesn’t pump your arms up and, well, it friggin’ hurts!

But upon learning that by doing legs you will see overall increases in strength, testosterone and performance, you now have a new found love for them.

“It Taste Like Chicken”

It taste like chicken, because IT IS chicken!

Next time you go to the grocery store, wear an elastic band on your wrist. When you reach for the chicken breast, SNAP that damn elastic!

If you want to get results, you will need to broaden your selection in foods, otherwise you will inevitably fall off the diet train right into a heaping pile of mozzarella sticks.

Try other lean meats and fish. This will not only keep your taste buds stimulated, but also teach you how to REALLY use the stove. When the same meal plan or foods are consumed too often, fat loss (or muscle building) will slow down because your body will decrease its sensitivity to leptin (fat burning hormone) and build its resistance to insulin. This will wreak havoc on your fitness goals and take you a step back. Trying new foods will keep your body guessing, which will yield accelerated results in return.

Not a bad investment, huh?

“Let Me Check My Schedule.”

It’s time to bust out your calendar, make some tweaks and switch some “appointments” around.

By changing year schedule, you won’t fall into the same monotonous routine that will eventually cause boredom, lack of motivation and the desire to blow your stack at the drop of a dime. Work out at a different time, get lunch with some friends or change the channel – you’ve seen every episode of Married with Children - twice!

Time to Embrace

So, next time you’re too proud to admit your weaknesses…

Remember: By embracing your weaknesses and growing from them, you will grow bigger muscles, get vein popping abs…and maybe enjoy life a little bit more

What are YOUR weaknesses?

Doughnuts?

Television?

Eating doughnuts while watching television?

Let us know in the comments below.

This YOUR baby picture???

Now you may be looking at this title thinking…

“Well, I don’t really have ANYTHING in my cupboard.”

Exactly. That is why M.A. is here to help you become more fit just by making a few additions to your very kitchen.

This isn’t going to be a list of foods that you should start putting on your grocery list. Your kitchen isn’t just for food.  Your kitchen, I will have you know, is the foundation for which all shit hits the fan when trying to take your fitness to a new level.

It can also be the seed to your success.

Take a look at these 3 Things that Every Guy Needs to Have in Their Cupboard…

#1. Protein Powder

Easier said than done right?

There are about 9,000 different brands and types of protein to get based on your goals.

If you want to get the most ‘bang for your buck’ choose a protein that has a mixed blend of both whey and casein.

This will ensure both a rapid and slow release of amino acids into your muscle tissue throughout the day—a slow “trickle” if you will. If you are someone who is working out or just “on-the-go” most of the day this can serve as both a meal replacement or a post workout replenishment.

#2. Cinnamon

“Sweet, I love cinnamon buns.”

Easy pal–I am talking about the spice.

Cinnamon is known for its effect on insulin, it increases sensitivity to it.

Put a dash in your coffee, oatmeal, or in your morning shake.  Increasing sensitivity to insulin can help keep a balanced and steady release which can hinder or even lead to fat loss.

Oh Yeah...and a skull. Definitely need a skull in your cupboards--not just for closets anymore.

#3. 1/2 c. Measuring Cup

Curve ball!

You had no idea did you?

My reasoning behind this is geared toward carbohydrate consumption.

Carbohydrates are easily abused and over consumed.

I found that measuring a half cup of most complex carbs such as oatmeal, brown rice or certain fruits helps me to control my portions.

Now, I am not one for measuring everything—just for the food items that require more “eyeballing” than others.

Try it out—I guarantee you will start to see the difference within two weeks.

So their you have it fans!

There are many more things that should be in a “fit guy’s” cupboard, but just like a fine wine it takes time, care and a big wooden barrel—or in this case a cupboard.

Take these three for starters and build your cupboard up.  Maybe you already have a “healthy” cupboard. Well, we want to know about it.

What’s in YOUR Cupboard –COMMENT below!

A cool interview I did last year with Jared before the NYC Marathon…

Jared Fogle. Ten years ago, this name wouldn’t have meant much to you, but now…

Well, now Jared Fogle is the face, the body, the personality of Subway. And Rightfully so!  Jared started at 425 pounds and shed his way down to a lean, mean 190 pounds. He showed the world the importance of adopting a healthy lifestyle and that no matter your situation, it can be done!

You would’ve thought Jared had fulfilled his “role model” duties for 10 lifetimes over, but no. This guy had some unfinished business and one item on his “bucket list” that needed to be crossed off.

The New York City Marathon! (cue ‘Rocky’ soundtrack)

Come take a look at my exclusive interview with Jared about his journey (with the help of St. Vincent’s Sports Performance in Indianapolis) on one of the toughest challenges he will face to date.

Though he may be one of the busiest guys on the planet – traveling over 200 days a year for Subway – Jared took the time to pick up the phone and speak with me at a rally event so I could wish him well as he does his last formal training session and prepares to leave for New York the following week. Activities  included a marathon training instruction and demonstration with Jared and his St.Vincent Sports Performance trainer, rally cheers with mascots, and cheerleaders. Yes, they had pom-poms.

Click below to hear the audio interview (courtesy of The Rugged-2010):

Jared interview

Damn those blueberries look sexy.

Do you ever feel like your brain was hard-wired by an under-qualified technician at Radio Shack? Or that a “brain fart” isn’t just a figure of speech, but rather an everyday occurrence for you somewhere between lunch and dinner? Or, maybe, just maybe, you should have actually worn a helmet that time you tried to jump the quarries on your Huffy?

Well, the solution may be as simple as…blueberries.

Besides their damn good looks and overwhelming popularity, there are a few MORE things that you should know about the blueberry and why it’s nature’s “smart food”.

Antioxidants Kick Ass!

So you’ve heard it all before, but do you really get it? Do you really understand why antioxidants are beneficial to your health? More specifically – your brain? Until now, it was assumed that every article written about the benefits of “antioxidants” were written for doctors and nutritionists.

Let’s break it down:

You have to breathe to live, right? As a consequence, when you breathe oxygen, free radicals are produced. These free radicals think they can come in and run the show by beating up (damaging) other cells within the body. This causes oxidative stress, which can damage protein, membranes and genes within your body.

This is where blueberries come to the rescue. They possess such powerful antioxidants that they can protect cells, specifically the ones in your brain, from inflammation and oxidative stress. This can actually put a halt and sometimes reverse a decline in cognitive and motor functions that are common with growing older.

So, quit looking for the “Fountain of Youth,” because a handful of blueberries, though not as majestically cool, can do the trick!

Don’t Even THINK About It

In today’s world, the less you have to think about something, the better. With iPhone apps making the bulk of your decisions, choosing a healthy food option shouldn’t give you a brain cramp.

Here are just a few reasons why blueberries have stood the test of time:

Fresh On the Go: Whether you’re late for work, or running errands, a handful of fresh blueberries are an effortless solution for a healthy mid-day snack.

When In Doubt: Does your yogurt need something extra? Are you missing some sweetness in that oatmeal? Blueberries can be added to virtually anything to up its nutritional value and taste without much thought.

Stock Up: Frozen blueberries are great to stock up on and leave in the freezer. They can be added to anything from your morning smoothie, to your afternoon lemonade.

Feeling brain-dead?

Try this Brain-Boosting Breakfast Smoothie:

***

To a blender, add:

1 c. of skim milk or almond or hemp milk (unsweetened)

1 c. of Greek yogurt

1 scoop of vanilla protein powder

½ c of frozen wild blueberries

dash of cinnamon

2-3 ice cubes (to your liking)

Blend for 30 seconds!

***

"Welcome to Radio Shack--How may I point you in the wrong direction today?!??"

So, there you have it people. Blueberries are the easy solution to keeping your brain fresh, young and invincible. Your buddy here, Mike Arone, strives not only to keep things simple and effortless…but useful people!

How do YOU keep your brain alert? Sudoku? Scrabble? Stand on your head?

Let us know in the comments below!

I want to hear from ya!

I want to first applaud you. (Applauding) Nice job! You went to the gym and you worked out today. You are making strides toward building the body you want and making a healthier YOU!

Ok. Are we off the air yet?

Perfect.

Now let’s discuss what the hell actually went on in the gym today. Your body wouldn’t have known the difference between that workout and dislodging the fork you stuck in the garbage disposal. It is time for you to understand the second half of going to the gym – which is kickin’ ass. It’s not as muchwhat you do, but rather how you do it. Hundreds of people are going to the gym everyday and leaving feeling as though they’ve “accomplished something”.  I don’t want to take that away from them, but maybe I can help them decipher the difference between an incredible workout and a waste of time.

Here are some telltale signs of a crappy workout and some suggestions on how to change it for the better…

No Sweat!

So did you actually go to the gym today? Some people feel that just showing up to the gym is an accomplishment in and of itself. Well, just like G.I. Joe used to say, it’s only “half the battle.” You could have the best workout program in the universe, but if the effort isn’t put forth the results will not come, no matter how many days you go to the gym. This is an easy fix. Find something that gets you motivated, whether it’s abs for the summer, a new playlist on your iPod  or that hot mom at the gym that always stares at you. She has a lazy eye – relax.

Where Everybody Knows Your Name

You know you had a crappy workout when the only muscle that is sore in your body is your jaw. Sure, the gym can be a great place to socialize…if you want to get a worthless workout. Chew some gum or don’t make eye contact altogether – whatever you need to do to focus on your workout and not on every person you know at the gym. Try writing out your workouts. This will give you no choice but to check off every exercise on the list and give you a solid workout with minimal distractions. Plus, do you really care Geroge’s brother’s cousin’s son, Topher, hit his first homerun last night. Doubtful.

Might As Well Take a Nap

Banging out a set of bench presses, followed by watching an entire episode of Entourage on your iPhone isn’t my idea of a heart-pumping workout. Implement supersets and shorter rest periods between sets. This includes buying a sports watch and timing your workouts. Once you start timing your workouts you’ll know why all the in-shape dudes at the gym are dripping with sweat. Not only will this keep you focused, but it will help your fat-loss goals as well. Timed workouts aid in hitting all the major points without the bullshit in between.

Your Car is Running

There is nothing wrong with a quick workout. In fact, many people have a misconception that they need to spend the day in the gym. Thirty minutes is, in many cases, more than enough time to blast your body into tip-top shape. On the other hand, you shouldn’t have workouts so short that you could leave your car running. This means that your head is not into it. Yeah, you showed up and actually did something…if you count three minutes on the treadmill and a trip to the water fountain doing something. Make your workouts fun by implementing a circuit of different exercises. This will make your trip to the gym mentally stimulating and will get you out of their fast.

Read Any Good Books Lately?

I never understood the person that could read an entire novel while on the spinning bike at the gym. I can’t even chew gum and flush the toilet at the same time, let alone that. There should be one thing on your mind when you’re working out - WORKING OUT. By now you know that you need to set goals, whether it’s packing on muscle, burning fat or building endurance. Take those goals and focus on them. Unless reading Oliver Twist for the seventeenth time helps you maintain focus, I suggest leaving the book on the shelf.

Now that you just got a reality check as to what a real workout consists of, you will be more aware of where your focus should be when you make your next trip to the gym. You will start to notice that other people in the gym are doing what you once did. You can now laugh to yourself, wipe the plethora of sweat from your brow and jump right into to your next set.

Have you had some crappy workouts? How did you fix them? Let us know in the comments below!

If you think being locked up inside my apartment this weekend threw me off my fitness game—think again.

Though many of you may have been looking for excuses not to workout or eat right because of the hurricane, there are the meatheads of the world that found it an opportune time to think outside the box.

Mother Nature reared her ugly this weekend on the East Coast in form of a hurricane-her name was Irene.  Though I wasn’t able to watch my Sunday’s best HBO television–I now know what the Amish folk go through on a daily basis—minus churning my own butter, wearing those strange top hats or…ok, so it was nothing like what they go through–I lost electricity. (No offense to Amish people, though it wouldn’t matter anyway because you wouldn’t have the means to read this article anyhow).

Some of you may or may not have been equipped, but with these 5 tips, next time a hurricane and/or other natural disaster tries to rear up the coast—you will be ready.

Without further adieu, here are FIVE Ways a Meathead Prepares for a Hurricane…

1. Canned Food (any perishables)

Now, not any canned food will do here. The point is to worry about getting your proteins covered first. There is more than just tuna out there on that shelves. Though with the madness that went on in the supermarket this weekend, you may have to tussle with Grandma to get your share—She was no match for my iron grip.

Make wise choices, such as canned chicken, tuna, salmon or even shrimp. Assuming that you have lost power and, mix it will some extra virgin olive oil and some salt and better.

To cover your carbohydrate and fiber any type of beans will do—rinse them thoroughly and you’re all set.

Toss in a side of almonds or any other nut and you go yourself a complete meal.

Protein-check.

Healthy fat-check.

Fiber-check.

2. Protein Powder

The convenience of protein supplements is endless. If you got water and powder, you have got yourself a nice little mid morning or mid day protein pulse snack. You normally like to mix in a little peanut butter for a lo-carb high protein fix, but mixing peanut butter without a blender is about as easy as calculus minus that kid you used to cheat off of junior year.

Grab some healthy coconut oil to get your EFAs (Essential Fatty Acids) and mix it right in.

3. Iron Gym

The Iron Gym (or any other type of pull up apparatus) is a great way to get an in-home workout.

Not only is the iron gym useful, but so aren’t other objects in your house or apartment. Check out this from John Romaniello on how you can do a workout right in your room.

4. Stretching

“Stretching? —But, the last time I stretched was putting dollar bills in stripper’s g-string.

Exactly.

Being stuck in your house without a ton of time to do nothing, why not catch up on some stretching? It is the most overlooked aspect of fitness and most common cause of injury. Not stretching hinders so many possibilities in the gym—from becoming more flexible to range of motion. This all contributes to efficiency in the gym and in turn results that will help pack on muscle, burn fat and make you that much more athletic.

5. Beer

Shit, if you’re going to ride out a hurricane you might as well drink a few adult beverages while you’re at it—if and only if of age.

Though not trending as the number one help topic for fitness—there are ways to make this a bit healthier. Check out this post here.

***

So now that you have your official ‘Mike Arone Fitness Hurricane Survival Kit’ you are ready to whether any storm.

Be sure to ‘Like’ this article or trend it on twitter #mafitness