Andrew Bocz

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The Busy Man’s Upper-Body Workout

It’s a brief workout that comes with big rewards<p>Hit your A and B sides in just 10 minutes flat with this workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>The routine uses a heavy-hitting duo of pushing and pulling exercises to work your pecs, lats, and all their supporting muscles.<p><b>Related:</b> …

Workouts

Improve Your Stability and Strength Training Results

<i></i> Use a stability ball to work on balance.Get the fitness results you desire with these stability and strength training exercises.Adding some …

Exercise

10 Things to Know Before You Start Clean Eating

What to avoid, and what to expect, when you go the all-natural nutrition route<p>Whether you're new to the world of clean eating or you're a seasoned veteran who's washing down a rubbed kale salad with kombucha as you read this sentence, there's always more to learn about our ever-expanding food …

Nutrition

Studies: Beyond scales, fitness and body fat key for health

WASHINGTON (AP) — The bathroom scale may show a good number but how much of that weight is fat, not muscle? New studies are adding to the evidence that the scale doesn't always tell the whole story when it comes to weight-related health risks.<p>Keeping body fat low is more important for healthy aging …

Diabetes

These Are All the Things You’re Doing Wrong in Pilates Class

A good sweat session in a Pilates workout class can you have feeling lean, strong and in control of every part of your bod… if done right. But real talk: Working out your core to a six-pack is harder than it seems. Even if you’ve got all the at-home Pilates essentials and the cutest workout clothes …

Yoga

The 2-Move Kettlebell Workout That Burns Fat | Men's Health

Unlike the dumbbell—which sits symmetrically in the middle of your palm—the kettlebell’s center of gravity shifts away from your hand. You muscles need to work harder through a greater range of motion with every rep.<p>Its shape also makes it unstable, which activates your stabilizing muscles and your …

The Ultimate Clean Bulk Meal Plan

For ages, bodybuilders and regular guys alike have taken a two-prong approach to getting big and ripped. “Bulking,” or eating as much as possible …

Nutrition

70 Best Bodyweight Cardio Exercises | Men's Health

These resistance-training movements are so effective at annihilating calories for several reasons, he explains:<p>1. They work multiple muscles at once, skyrocketing your metabolism during <i>and</i> after your workout.<p>2. They can be made easier midset so you never have to stop and rest.<p>3. They can be done …

25 Must-Haves for Your Clean-Eating Grocery List

You already know what types of clean ingredients you should be loading into your fridge, freezer, and pantry to give yourself endless meal and snack options—but what about specific brands? No one wants to wander around the grocery store aimlessly or spend hours scrutinizing food labels. So, we've …

Healthy Eating

The IronStrength 20-Minute Core Workout

Workouts

What Does “Eating Clean” Really Mean?

Vital Stats<p><b>Name:</b> Marie Spano, MS, RD, CSCS, CSSD <b><br>Location:</b> Atlanta, Georgia <b><br>Occupation:</b> Nutritional expert, dietician, sports nutritionist for the …

Nutrition

5 High-Intensity Exercises to Boost Your Metabolism After Overeating

Perform these moves the morning after feasting to get your body back on track.<p>The best way to undo overeating is to get back on track with a workout that makes you S-W-E-A-T. (You'll feel way better afterward, trust.) The morning after eating a massive meal, don't beat yourself up. Just perform …

Workouts

The Mobility Move You Should Do Before Every Workout | Men's Health

<i>Men’s Health</i> Fitness Director B.J. Gaddour calls it “The One Mobility Move to Rule Them All.” And he’s not kidding. (Watch him demonstrate it in the video above.)<p>“It addresses all the areas we really want to open up—your ankles, hips, and upper back.” Gaddour says.<p>The mobility movement also …

How To Naturally Boost Testosterone Release With Exercise

You've probably heard, and rightly so, that you can't build muscle without testosterone. Not exactly breaking news, right? But did you know that you …

Exercise

#360fit: From Mesomorphs to Ectomorphs – Body type and weight loss - Article

A lot of fitness challenges can be letdowns. They beat you to an inch of your life with consecutive over-the-top workouts you’d never think twice …

8 Worst Things You Can Do to Build a Bigger Back

Beefing Up Your BackWhether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough …

Rocky Mountains

2 Pushup Workouts That Hit Every Muscle in Your Core

Your shoulders, chest, arms, and abs won’t know what hit them<p>There are more ways to do pushups than just about any other exercise, which means your mind and muscles will never get bored.<p>But if you need some inspiration for your arsenal, check out these two up-and-down pushup workouts from <i>Men’s</i> …

Workouts

The Hardest 30-Minute Body-Weight Workout | Men's Health

After all, intensity is the inverse of duration. The shorter the workout, the harder you need to push.<p>So I want you to throw yourself into the fire for 30 minutes straight. Dig deep, and find the willpower you need to go all out from start to finish. Conquer your self doubt. Push longer and …

Why You Should Start EMOM Training | Men's Health

But it’s actually just the opposite.<p>My routines and prescriptions keep getting simpler and simpler. Some of my best workouts often feature only a single move and use very straightforward set, rep, and rest structures.<p>(Check out Gaddour’s cutting-edge fitness DVD, <i>Get Back in Shape</i>, for three intense …

Shoulder Training 101 | Top 5 Dumbbell Exercises For Mass

In terms of aesthetics and proportion on a physique, the Deltoids provide width to the upper body, and contribute to the ‘V-taper physique,’ of which …

The 30-Minute Stepup Workout | Men's Health

Gaddour has broken up the workout into three 10-minute segments. Each section features a new stepup variation to improve your speed (minutes 1 to 10), strength (minutes 11 to 20), or stamina (minutes 21 to 30). Watch Gaddour demonstrate each one in the video above.<p>By the time 30 minutes is up, …

5 Trainers Share Their Go-To Moves for Working ALL the Muscles | Women's Health

Beth Bischoff<p>Barbell Deadlift<p><b>The trainer:</b> Tony Gentilcore, a certified personal trainer and strength and conditioning specialist and co-founder of Cressey Performance in Hudson, Massachusetts<p><b>Why this move rocks:</b> Besides engaging both your upper and lower half, this move also helps correct your …

4 Explosive Exercises to Make You a Beast

Recruit More Muscle, Lift More Weight<p>Here's what you need to know...<p>In the short term, explosive exercises activate high-threshold motor units to …

Tough Fitness Challenges That Test Your Strength and Mobility

But I also like physical trials that have additional benefits beyond just kicking your ass. Below are two such challenges: the z-press test and the bodyweight squat test.<p>They not only challenge you physically and mentally, but they also improve your mobility and shoulders and hips, and increase …

What to Eat to Build Muscle and Lose Fat - 10 Super Foods to Help You

If you are training hard at the gym then you may as well turn your hard earned efforts into maximum results. You can do this by ensuring you eat the …

Build Your Chest with Functional Training

We all know basic free weight exercises form the foundation of any great chest training routine. It’s also important, however, to work the types of …

Workouts

Underrated Exercises for Men

10 Genius Exercises You Aren’t Doing<p>These movements can make your workout—and your body—better<p>Yes, the headline of this story should probably be “10 Genius Exercises You MIGHT Not Be Doing.” But frankly, that just doesn’t sound as good as the current title. (Imagine that: truth on the Internet!)<p>And …

Save Time and Torch Fat with Complexes

<b>Duration</b> 3 days<p><b>Exercises</b> 12<p><b>Equipment</b> Yes<p>Complexes are generally used as a conditioning method to skyrocket the heart rate and burn fat. Lately I’ve …

This killer circuit workout is the key to burning fat fast

This full-body workout is meant to burn calories and activate your whole upper and lower body. This is a circuit workout that can be done at home or in the gym. You will do each movement for 30 seconds and then rest for 30 seconds before moving to the next exercise. Once you complete each circuit …

Workouts

Nurse describes Ebola quarantine ordeal: 'I was in shock. Now I'm angry'

Kaci Hickox, a nurse placed under mandatory quarantine in New Jersey, went on CNN on Sunday and criticized the "knee-jerk reaction by politicians" to Ebola, saying "to quarantine someone without a better plan in place, without more forethought, is just preposterous."<p>Hickox, an epidemiologist who …