Pete Cerqua
Certified Personal Trainer & Nutritionist
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Co-authored Articles (37)
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
Grow Your Masseter Muscle
The masseter muscle is one of the most important muscles in your body, but most people don’t pay much attention to it. It’s a big muscle right next to where your jaws meet. When you bite or chew, you can feel it movi...
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
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
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...
How to
Improve Cardiovascular Fitness
Quick, easy, and effective tips to help you reach your cardio goals & build enduranceCardiovascular fitness refers to your body’s ability to take in and use oxygen. Any type of activity that requires sustained exercise...
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
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 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...
How to
Be Eligible to Get Into the NFL
If playing for the NFL is your dream, your best bet is to work hard and market yourself as a strong player. Start training in or before high school so you can gain both experience and exposure. Once you get to college, y...
How to
Exercise Without Joining a Gym
Gyms 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 you through a complete list of all the best at-home workout ideas. ...
How to
Join Delta Force
The 1st Special Forces Operational Detachment-Delta (SFOD-D) is commonly referred to as "Delta Force," is one of, if not, the most elite counter-terrorism unit in the world. Modeled after the British Army's Special Air S...
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...
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
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
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
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
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
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 Strengthen and Grow Weak Muscles
The best workouts and exercise for building bigger muscles Even if you feel like you've always been a little on the scrawny side, bigger muscles are still in reach. All it takes is time, dedication, and some smart exerci...
