Pete Cerqua
Certified Personal Trainer & Nutritionist
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Co-authored Articles (29)
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...
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 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
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...
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 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 Your Lower Back
The 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. Muscle atrophy from inactivity can be common, especiall...
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
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
Build Strength Gradually
When you're starting to exercise or do a new set of exercises for the first time, it's important to go about your workout plan safely. Building strength and endurance gradually over time is generally considered the safe...
How to
Define Muscles
You may have strength and endurance, but you don't feel your body shows it. You want 6-pack abs and arms that are cut and toned. This kind of physique requires a targeted workout, combined with a high-protein diet that f...
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 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...
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 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
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
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
Get Hard Muscles
Many people work hard to get bigger, stronger muscles and become more defined. If you combine stronger, more defined muscles with a lower body-fat percentage, your muscles will appear even more defined or feel harder. Un...
How to
Transform Your Body
Transforming your body helps you live a healthier life and get fit. When you want to change how you look and get healthier, all it takes is adjusting your daily exercise and eating habits. To know how many calories you n...
