Bryan Ma

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How to Be a Better Father In 10 Steps

Consider these the fundamental laws of fatherhood<p>I have found the fundamental laws of fatherhood.<p>Skeptics said it couldn’t be done. Fatherhood is too complicated, they cried, to be reduced to capsule form. But the complexity only added intrigue to my search for guiding principles.<p>After all the …

How Cluster Sets Make Building Serious Muscle Seem Easy

World-renowned fitness expert Dan John explains an incredibly effective way to pack on lean mass<p>When you’re a beginner, it’s easy to build muscle. A few warmups sets in practically any lift followed by one hard set of 8 to 12 reps will do wonders. Suddenly, it seems as if you’re developing muscle …

8 Pushup Routines That Are Better Than ‘AMRAP’

These cutting-edge workouts will help you get better results from this classic exercise<p>We all agree that the pushup is a great exercise. But if your routine consists of just doing as many reps as possible, you aren’t getting the most you can out of this movement.<p>Take your ground game to the next …

The Super Shake That Helps You Build Muscle Faster

You can’t bulk up if you’re not giving your body the right nutrition. Add these protein shakes to your diet and you’ll see results<p>Putting on muscle is simple in theory: lift weights and take in more calories than you burn.<p>But in reality, it’s an arduous process. You have to diligently follow a …

5 Healthy 'Off-Menu' Options

Many restaurants have hidden menus—stuff they'll make if you know to ask. We dug deep to find options that are healthier than some actual menu fare<p><b>Starbucks</b> <b><br>A "Short" Drink</b> <br>Upon request, your barista will serve you a "short" 8-ounce cup—which means big calorie savings. A grande white-chocolate …

5 Foods to Give You Superhuman Powers

When it comes to superheros, how do you stack up? Have abs like Christian Bale in Batman Begins? Relax—that's a rubber-coated Kevlar chest piece. Recognize any kindred spirits among the Fantastic Four? Who wouldn't want Mr. Fantastic's flexibility, the calorie-burning skills of the Human Torch, or …

You Only Have 3 Minutes to Complete This Exercise Challenge

It’ll take strength, endurance, and grit to beat the clock<p>This fitness challenge consists of four exercises: the groiner, curl-to-press, skater hop, and triceps kickback. You’ve probably done all of these movements before—but we guarantee you’ve never done them like this.<p>Here’s how it works: You’ll …

Do This Twice a Day For Bigger Calves

You don’t have to live with chicken legs<p>If you want to banish your chicken legs, your current routine of 3 sets of 10 reps of a calf exercise isn’t going to cut it.<p>The fix for skinny calves: high-frequency training (HFT), which involves hitting your calves <i>twice</i> a day. Your body adapts to the extra …

準備更快完成工作的競爭力!10種必備線上免費資源

不只是需要簡報的資源,在工作上我們常常要製作各種制式的文件表格,常常要畫出各種行政報告上需要的圖表,或是臨時被派任一些不是那麼重要但又必須完成的額外設計工作?這時候,在工作時間完成的壓力下,這樣一個從文件到網頁版型都能直接套用的免費資源網站,就能幫助我們度過難關。<p>你的產品、報告、文件就缺一兩張好看的 …

6 Guys with Ripped Abs Tell You Why It’s Not Worth It

Fitness models and bodybuilders reveal the truth about an eye-popping six-pack<p>An electro-shocker belt hawked on a late-night infomercial won’t give you six-pack abs. At least not unless you can clip it to your tongue and use it to zap your taste buds. (Rendering all food as flavorless as rice …

The Most Inspiring Fitness Photos and Videos of the Week

Start the work week off right with some #mondaymotivation<p>Are you having one of those Mondays where you just can't get motivated to make it to the gym? You're like, “Eh, whatever, it can wait till tomorrow. I need another scone.”<p>We could go on and on about the health benefits of regular exercise, …

Fix Your Posture to Maximize Muscle

Use this head-to-toe guide to make sure your posture is picture-perfect<p>Without even looking at you, I'm pretty sure you have a posture problem. That's because almost everyone I see has a posture problem. After years of evaluating clients at my fitness center in Indianapolis, I've learned to spot an …

5 Ab-Exercise Upgrades

Get out of your ab-routine rut with these new moves<p>These 5 new spins on old ab workouts work you harder, so you can build muscle faster, says Jim Smith, C.S.C.S., cofounder of Diesel Crew.<p><b>Around-the-World Plank</b><p><b>Replaces:</b> Plank<p><b>How to do it:</b> Place both feet on a bench, and assume a pushup position. …

The 100 Best Fitness Tips of All Time | Men's Health

A great tip is an awesome thing. Whether it's an undiscovered restaurant, a sleeper stock, or a Sure Thing in the late double at Pimlico, savvy inside info imbues a man with confidence. Control. Strength.<p>Knowledge is power, baby.<p>It's also the secret to a powerful body, as you're about to find out. …

5 Workout Techniques That Torch Fat Fast

The Men’s Health Next Top Trainer wants to remake your body by breaking all the rules you think you know. Are you ready?<p>Last year, <i>Men’s Health</i> launched a search for the most talented, skilled, and inspiring fitness expert in the country. From a pool of hundreds, we chose eight finalists; they then …

15-Minute Workout: 3 Moves, 300 Muscles

Use this quick full-body workout as your fast-acting, do-it-anywhere routine<p>Perform this routine as a circuit, says its creator, Martin Rooney, P.T., C.S.C.S., author of <i>Ultimate Warrior Workouts</i>.<p>Do 10 reps of each exercise, and complete as many circuits as you can in 15 minutes. Rest briefly when …

America's 10 Best Gyms

Check out this list of America's best gyms, selected by Men's Health's panel of fitness advisors<p>Selected by our panel of fitness advisors, these gyms feature top-quality equipment and trainers versed in the latest exercise science. Use their secrets to reach your goals faster.<p><b>Mike Boyle Strength &</b> …

10 Standards to Assess Your Fitness Level

Before you stamp yourself "in shape," make sure you can pass these fitness tests<p>We have a lot of time on our hands, so the other day we looked up "fit" in the dictionary. We read about fit (as in flipping out) and fit (as in what your hat should do) before finally landing on definition number …

9 Secrets for Bigger, Stronger Muscles

Your body has about 650 muscles. It doesn't matter that you only care about four or five of them. You need every one in order to perform the normal functions of everyday life—eating, breathing, walking, holding in your stomach at the beach.<p>Granted, you don't need to spend a lot of time thinking …

6 Habits to Chisel a Solid 6 Pack

Use these simple tips to finally reveal your abs once and for all<p>If you can't see your abs, don't assume it's because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset.<p>You see, losing belly flab is a boring process. It requires time, hard work, and most …

18 Exercise Upgrades for More Muscle

Try these muscle building moves<p>What if you could instantly make any exercise 10 times more effective? Chances are, you can. That's because most men—including longtime gym rats—make tiny but key technique errors on even the most basic movements. And as it turns out, these seemingly minor mistakes …

How A Six-Pound Med Ball Can Help You Build a Six-Pack

This simple exercise will help you achieve a flat belly, fast<p>Think you can’t build a six-pack with just 6 pounds? Then grab a medicine ball and give the med-ball knee drive a shot.<p>Any time you rotate your torso, your core muscles need to work together. Adding a medicine ball—even a light one—to the …

The 50 Hottest Sex Tips All Women Wish You Knew

Over the years, we’ve surveyed tens of thousands of women about their wants, needs, desires, and wishes—in bed and out. And they’ve eagerly answered our questions. All of them. At length. In that same time, we’ve also talked to sex researchers, therapists, surrogates, and aficionados. So we’re …

5 ‘Functional’ Exercises That'll Give You Great Pump

The muscle-pumping, fitness-improving movements you need in your workout<p>Remember Flintstones Vitamins? Introduced in 1968 by Miles Laboratories, the cartoon-character-shaped, sweet supplements were an instant hit and continue to sell well. That’s because the product gives children what they …

The One Thing You're Not Doing Enough of at the Gym

Pushups shouldn't be the only time you hit the floor. The key to a better body may be at your feet<p>At the gym, you probably see guys doing crunches or foam rolling on the ground. But apart from that, how many guys are actually <i>training on the floor?</i><p>Nowadays, the majority of trainees seem to have some …

14 Awesome Chinup and Pullup Variations

Add them to your routine for ripped arms, strong shoulders, and a bigger back<p>If you can nail rep after rep of the chinup and pullup, we salute you. Hoisting your body weight from a dead hang is no easy feat. It requires a tremendous amount of upper-body strength and muscular endurance.<p>Now you can …

10 Visual Signs You May Have a Health Problem

In every man's life there is one conversation that never ends: the one between you, your body, and the world around you. After all, your body's number-one job (other than luring female fauna to your plumage) is to provide you with updates about your environment. Am I hot? Cold? Wet? Is she really …

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Normal-Sized Guys Who Are Freakishly Strong Tell You How They Did It

Hit new PRs with secrets from these Hulk-like average Joes<p>The following three men look totally non-descript—they’re not big or small, simply average sized.<p>But in the weight room they’re anything but ordinary. They’re freaks of fitness with the ability to perform truly amazing feats of strength. …

The Two Moves That Will Help You Jump Higher Than Everyone Else

Want to dunk a basketball or spike a volleyball in your opponent’s face? Boost your vertical by adding these exercises to you workout<p>If you want to dunk in your next pickup game, zero in on your lower leg. Your knees and ankles are the key to jumping higher, according to a new study in the <i>Journal</i> …