Fitness & Exercise

Joe Jonas is flaunting his body of work ... 16 weeks of intense work to be exact.

The DNCE frontman bulked up and then shredded by weight training and boxing at Unbreakable Gym in West Hollywood. The gym's co-founder (and 'NFL On FOX' star) Jay Glazer says Joe committed to a pro-athlete training regimen that included specific caloric intake and two-a-day workouts.

Can't argue with Joe's results, but here's the thing -- his little bro, Nick, pumps up at the same gym, and recently showed off a bulkier physique.

So, we gotta ask ...

Conor McGregor hooked up with badass gold medal winning wrestler Helen Maroulis in Ireland ... and spent hours training with the Olympian.

Maroulis -- the first American female wrestler to take gold in the Olympics -- posted a picture with Conor on Instagram ... leading people to wonder why the wrestler and fighter were together.

Helen gave us the answer ... it was all about working up a lather!

"It was awesome. We rolled around for a good while. Play wrestling, sparring," Maroulis told TMZ Sports. "He kinda showed me the differences when you're wrestling against the cage which is obviously very different than regular wrestling."

Helen says the lessons from Conor didn't end on the mats ... he also schooled her on handling the media.

As for when we'll see her fight, Helen insists she still hasn't made up her mind on the move to MMA ... but all signs seems to be pointing to a foray into the combat sport.

Prince Harry doesn't want kids in the UK to go without a roof over their heads ... so he's popping a squat and breaking a sweat to make sure that happens.

Harry went into full workout mode Thursday with members of The Running Charity in London -- an org that raises money and helps homeless youths find housing and stability.

He's clearly serious about the cause ... as seen in his impeccable form. Well done.

Trick shots. Thunderous dunks. Crazy feats of athleticism.

The insanely athletic spawn of Metta World Peace and Shaquille O'Neal BALLED OUT HARD during a high school showdown in L.A. ... complete with some VERY impressive highlights.

Shareef O'Neal's Crossroads High School traveled to Ron Artest III's Bev Hills High Tuesday night -- where the prep stars battled it out in a game that literally came down to the buzzer.

In the end, Artest's team came out on top 50-47 ... but you gotta watch these highlights -- we're guessing they'll see each other again in college.

#ProudDads

4:05 PM PT -- Q did die from a heart attack, according to the San Diego County Coroner. Autopsy results also list "obesity" as a contributing condition. He failed to respond to CPR, and was pronounced dead on the scene.

WorldStarHipHop founder Lee O'Denat -- better known as "Q" -- had been on a fierce path to slim down in the weeks leading up to his death.

We're told Q, the face of WorldStar, had been going HAM in the gym and on the treadmill -- sometimes at 5 AM. People close to him say he was over 300 lbs. at his heaviest, but had been trying to shed weight to look his best for his new MTV reality show ... slated to premiere in the Spring.

The show revolved around 43-year-old Q, his website's crazy videos and celebrity guest appearances. We're told Q had been telling friends how insanely busy he'd been juggling the show and his new gym life.

TMZ broke the story, Q died in his sleep Monday night. An autopsy is set for Tuesday.

President Trump just imposed a hiring freeze on the federal government, which makes what we found all the more surprising ... the Department of Homeland Security is shopping for gyms.

DHS filed legal docs, obtained by TMZ, in which they solicit bids for a "full-range health & fitness center" for employees who work in Immigration and Customs Enforcement (ICE).

ICE is on the hunt for a gym with "state-of-the-art fitness equipment" within walking distance from one of its D.C. offices -- a quarter mile on the outside. The agency is currently taking bids from local vendors.

The document -- dated January 13, 2017 -- states ICE will foot the bill for its employees for 12 months, starting in March, with an option to extend the contract an additional 3 years.

The document sets a limit of $200,000 for the annual memberships.

Kim Zolciak is coming to daughter Brielle Biermann's defense denying the 19-year-old has ever had butt implants, despite what the Internet thinks.

Brielle posted a racy pic of her rump on Snapchat and many jumped to the conclusion that it was fake since she has posted video of her lip injections in the past.

However, Kim tells TMZ the proof Brielle's got natural cakes is in the rest of her body ... there isn't an ounce of fat to use for butt implants. Kim says Brielle's big ass comes from the gym -- she works out a ton.

Not to mention ... she's 19.

This kid is absolutely ridiculous.

LeBron James Jr. -- 12 years old -- has a brand new highlight reel ... and we guarantee it'll make you say, "DAMN" at least 3 times.

In the new footage, Bronny puts on a clinic -- passing, handles, defense and ridiculous step-back jumpers.

He even pulled off the water bottle challenge at the end.

Bronny's dad has already said the kid's being recruited by major colleges ... he's still got 6 years to decide!

Enjoy the clip.

Mike Pence has great resolve on one thing once he becomes Veep ... exercise.

We got Pence on Capitol Hill Tuesday and it seems he's not putting the bike he regularly rides into storage.

It creates an interesting problem for the Secret Service if Pence ventures out into the open. President Clinton famously jogged around the Lincoln Memorial and the Potomac ... a big security challenge.

We're guessing the subject of stationary bikes will come up soon.

MMA legend Chael Sonnen says Ronda Rousey should DEFINITELY take Floyd Mayweather's offer and work with the boxing legend on her striking ... cause hey, she might actually learn something!

As we previously reported, Mayweather says he's down to help Ronda out if she'd give him a chance ... despite the fact they've publicly feuded for years.

Sonnen joined the guys on the "TMZ Sports" TV show (airs Tuesday night on FS1) and explained why Ronda should forget the war and get in the ring with Floyd.

He does issue this warning ... just because Floyd's a great boxer doesn't mean he'll be a great coach.

But hell, at this point it couldn't hurt.

Just HOURS after crushing the KC Chiefs' Super Bowl dreams ... 38-year-old James Harrison was back in the gym -- getting ready for New England.

The guy is an absolute maniac ... busting out speed drills, power squats and back work.

By the way, Steelers coach Mike Tomlin (in a Facebook video streamed from the locker room) had estimated the Steelers jet wouldn't even land until 4 AM!!!!

We'll have whatever Nick Jonas is having inside the gym -- dude walked in looking all JoBro, but walked out full Adonis.

Nick proudly showed off his ripped bod post-workout ... looking like a billboard for Jay Glazer's Unbreakable Performance Center in West Hollywood.

That hoodie had to work overtime to conceal those guns.

Britney Spears' BF, Sam Ashgari, barely broke a sweat lifting weights at Muscle Beach, but the same might not go for people breezing through photos of his intense workout.

Sam, who appeared in Brit's "Slumber Party" video, hit the famed open-air weight room in Venice Friday afternoon with his actor pal, Sam Jones III.

Jon Jones says Ronda Rousey isn't some washed-up bum just because she lost ... she's still a beast and should STRONGLY consider fighting again.

We spoke with the UFC superstar moments ago who says it's easy to pinpoint where Ronda went wrong -- Holly Holm laid out the blueprint to beat her and she needs to evolve as a fighter.

As for her future, Jon says it's important for Ronda's legacy that she get back in the Octagon and do what she does best ... because she can still win.

He ditched the drugs ... he ditched the lean ... and now Gucci Mane is 'bout a different kind of life -- CYCLING!

The 36-year-old rap superstar has picked up the sport as part of his new, healthy lifestyle -- and he's even got the Lance Armstrong-style outfit to match.

Gucci famously battled with weed and sizzurp before he went to prison -- and now that he's out, he's vowed to stay clean.

Today is day one with the bike ... and he doesn't look half bad.

Here's 67-year-old Ric Flair totally crapping on your New Year's resolution ... showing he's stronger than you'll EVER BE ... by deadlifting what appears to be 400 lbs (we counted it up, 4 plates on each side).

Nature Boy added a caption to the video -- "I.Will.Never.Retire."