Felipe Fukai

17 Flips | 2 Magazines | 1 Follower | @Fefukai | Keep up with Felipe Fukai on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Felipe Fukai”

How much can an extra hour's sleep change you?

<b>The average Briton gets six-and-a-half hours' sleep a night, according to the Sleep Council. Michael Mosley took part in an unusual experiment to see if this is enough.</b><p>It has been known for some time that the amount of sleep people get has, on average, declined over the years.<p>This has happened for …

Straight-Up Forearms Workout

<b>Duration</b> 15 min<p><b>Exercises</b> 4<p><b>Equipment</b> Yes<p>You can see them in gyms, hanging out of sports cars, or perched atop armrests as you walk the aisle of a …

Pyramid Reprogramming

The traditional method of set progression in the world of bodybuilding/fitness revolves around what is known as “pyramiding.” This simply involves …

Gain 10 Pounds of Muscle in 4 Weeks

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate …

How to: T-Bar Row

Chinups and lat pulldowns will make your lats wider, but if you want a thick, densely muscled back, you need to do rows. The T-bar row allows you to …

Workouts

Torch Away Fat in 20 Minutes

If you want a quick and effective way to train the whole body then look no further than circuit training, circuits increase cardiovascular and …

5 Moves for Six-Pack Abs

Just because you can't get to the gym doesn't mean you have to neglect your exercise. One of the easiest body parts to work on without going to a gym …

The Peak Pecs Routine

<b>Duration</b> 4 days<p><b>Exercises</b> 9<p><b>Equipment</b> Yes<p>It'’s a common problem: You hammer your pecs every which way but, like playing tennis with a drape, there'’s …

The Complete Calves Workout

gilaxia / Getty<p>gilaxia / Getty<p><b>Duration</b> 3 days<p><b>Exercises</b> 12<p><b>Equipment</b> Yes<p>If your calves refuse to grow, it’s probably because you’re not willing them to …

Back-Up Plan for Building Bigger Lats

If you want to lift big, you have to learn to pull. And if you want a bigger back, you have to learn to pull with your lats. The only way to do that …

2-Day Strength, Size, and Endurance Back Routine

<b>Duration</b> 2 days<p><b>Exercises</b> 8<p><b>Equipment</b> Yes<p>Varying your workouts is critical to avoiding training plateaus and seeing continuous results, but that …

5 Routes to Better Delts

While you can find plenty of ways to attack your delts in each issue of M&F, we've dropped five of our fave techniques - and the mini-programs to go …

Transform Your Triceps

<b>Duration</b> 40 Min<p><b>Exercises</b> 4<p><b>Equipment</b> Yes<p>These particular exercises are designed to deliver serious mass to your arms. Having been developed over time …

Badass Workout of the Week: Burpee Blast

Sometimes, our fans can teach us a thing or two, which is why <i>Muscle & Fitness</i> will be showcasing a Badass Workout of the Week, submitted by one of …

Mark Wahlberg’s bulk up workout

All gain, no pain<p>Weightlifters will often say you can’t have one without the other. But, ironically, Mark Wahlberg’s two-month regime to play a …

Workouts

Get Big and Lean

Following a workout routine day-in and day-out can get tedious and boring. Sometimes it’s a good idea to just break the routine and go with a quick …

Workouts