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Pete Cerqua
Certified Personal Trainer & Nutritionist
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Co-authored Articles (37)
How to Get into Delta Force (Eligibility, Selection, & More)
Plus, learn how long it might take you to get recruitedThe 1st Special Forces Operational Detachment-Delta (SFOD-D), commonly referred to as "Delta Force," is one of the most elite counter-terrorism units in the world. T...
The Top 8 Machines to Work Your Upper Body at the Gym (& How to Use Them)
Build your upper body muscles with our sample workouts Using exercise machines can feel intimidating at first, but they can be both fun and effective once you know how. If you’re looking to build up your upper body and...
How to
Strengthen Your Wrists
Having strong wrists can be a great asset in manual work, sports, and everyday life. Whether you have carpal tunnel syndrome or some other common wrist injury, and gentle wrist exercises can help relieve some of the symp...
How to
Make Hips Smaller
As men and women gain weight, they may become “pear-shaped,” storing extra fat in their thighs and hips. This can be a tough area to reduce size and tone up. Since it's impossible to "spot treat," or lose weight fro...
The Best Ways to Make Your Lower Back Stronger
Simple exercises to build your lower back muscle at homeThe lumbar region of your spine supports the majority of your body. Approximately 80 percent of adults will experience lower back pain at some point in their lives....
How to Go Bear Mode to Bulk Up & Get Stronger
Plus, benefits & disadvantages of getting a bear mode body Bear mode is gym slang for a diet and training routine that gives you a bigger, more muscular physique. Going bear mode involves eating at a caloric surplus, lif...
What Does 130 Grams of Protein Look Like? Meal Plan Ideas
Experts weigh in to help you hit your daily targetEating more protein is one way to improve your health when trying to build muscle or lose weight. But what does 130 grams of protein look like? Keep reading to find every...
How to
Throw a Discus
Discus throwing dates back to at least 708 BC. During that time, a Greek sculptor named Myron created his famous statue, ''Discobolus'', of a discus thrower. The poet Homer even referenced discus throwing in his ''Iliad...
How to
Eat to Gain Muscle
For many of us, gaining muscle may conjure up images of countless hours in the gym, but diet doesn't come to mind. Your body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of ...
How to Eat 1000 Calories Per Meal or Per Day: Sample Recipes & Diets
Plus expert insights on how to safely adjust your dietLooking to bulk up or cut down? Gain weight or shed a few pounds? In this ultimate guide to meal-prepping and planning, we’ll help you find a daily diet to help ach...
How to
Build Arms Fast
Are you unsatisfied with your arms? Are they weak, flabby, or scrawny? Do you want big, lean arms and do you want them ''now''? While it's impossible to achieve any sort of muscle growth instantaneously, with hard work a...
How to
Build a Low Cost Home Gym
Between costly gym memberships and expensive equipment, it seems more and more that exercise is becoming some sort of privilege. There is also the pressure to make any home gym as fancy and comprehensive as those that re...
How to Build Muscle on Your Legs Without Weights
Avoid the gym and get in shape with these no-fuss leg workouts Believe it or not, you don’t need weights or a gym to make the most of leg day. Never fear! We’ve put together lots of bodyweight-based, equipment-free e...
How to
Strengthen Your Core
Core muscles include all of the muscles of your midsection, including your front and side abdominal muscles, back muscles, and hip muscles. Strengthening your core is one of the best ways to get fit. It can also help you...
How to
Exercise Without Joining a Gym
Do cardio, lift “weights” & stay fit without a gym membershipGyms can be stuffy, expensive, or just downright inconvenient. If you're looking to get fit without getting a membership, look no further: we're walking yo...
How to
Reduce Your Bust
There are many reasons why you might want to reduce bust size. Large breasts can cause some serious issues over time, including back pain, poor posture, and troubles with breathing. Additionally, larger breasts have a te...
How to
Climb a Wall
Wall climbing can be a fun activity and good exercise. It is also one of the more common elements used by practitioners of parkour. This article will teach you all you need to know if you too would like to learn to climb...
How to
Tighten Your Core
Your core is a complex series of muscles, starting just under your pecs and extending down to the pelvis. The core also refers to some back muscles and other muscle groups throughout the torso. A tight core means an all-...
How to
Start an Ab Workout
There are so many benefits for working out your abs, including better posture, balance, coordination, and self-confidence. It might seem impossible to start an ab workout if you’ve got next to no ab strength, but just ...
How to
Gain More Muscle Mass and Strength
If you're hoping to gain more muscle mass and strength, employ a workout strategy designed to strengthen different parts of your body and increase overall mass. You also need to have a diet geared toward bulking up your ...
