Juan Franco

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Banish Your Belly BEFORE the Holidays

Drop pounds before the ball drops to get ahead of the game in 2015<p>The last few weeks of 2014 will be filled with family, friends, and festivities—but especially food. Rather than kick off the New Year carrying a belly like Santa’s, you should charge full speed into the holiday-eating season by …

The Best Stretch for Your Quads

This simple move will help loosen up your quad muscles so you can attack your lower-body workout<p>We love quad-quaking workouts—they rev your metabolism and burn a ton of calories. But frequently repeating exercises like squats and lunges can hammer your legs, causing a lot of tension in the muscle …

5 Reasons ANY Diet Can Work

And one crucial reason why it might not<p>Alan Aragon and I began writing <i>The Lean Muscle Diet</i> with a simple and counterintuitive idea: Most diets work. They can work in the short term, long term, or anything in between.<p>Moreover, the reasons they work are no mystery. No matter what claims their …

Nutrition

Torch Body Fat with Just 3 Moves

Skyrocket your heart rate and blast your muscles with this fast-paced challenge<p>Cranking out explosive movements is exhausting. Why? "They force your muscles to contract fast and hard, using a lot of energy," explains Todd Durkin, C.S.C.S., author of <i>The IMPACT! Body Plan.</i><p>And when your muscles use a …

5 Ways to Blast Your Abs—During Your Warmup

Ignite a burn in your six-pack that will sizzle through your entire workout<p>When you feel pressed for time at the gym, it’s tempting to skip your warmup and jump right into the tough stuff. Don’t.<p>“First and foremost, your warmup is important because it’s a chance to wake up your muscles so you can …

The Evolution of Mark Wahlberg

The star has risen from a life of street violence to embrace success, fatherhood, and the deep need to be a scratch golfer

Paul Walker's Advice: Find Your Balance

Actor Paul Walker knows life's greatest pleasures are earned, not bought

Hugh Jackman’s Wolverine Workout

Hugh Jackman reveals the muscle-and-mind tricks that transform him into Wolverine<p>The most amazing physical feat I’ve ever seen was performed not by an elite athlete, but by Hugh Jackman, who becomes Wolverine once again this month in <i>X-Men: The Last Stand</i>.<p>This miracle of physicality wasn’t as eye …

How to lose your gut in 10 days

1. Go to bed<p>Exhaustion is a main ingredient in the recipe for a gut. “Sleep deprivation disrupts your metabolism, seriously sabotaging efforts to …

Exercise

Swing Your Way to a 6-Pack Faster Than Ever

Increase the intensity of this popular move with one easy adjustment<p>Kettlebell swings torch calories, improve cardiovascular fitness, and build explosive strength. But if you want to reap even <i>more</i> benefits from the classic move, try changing up your stance.<p>“Staggering your feet activates more …

The Fastest Way to Make Fitness Progress

No, it doesn't involve exercising nonstop for the next week<p>You know you can put more weight on the bar or do more reps, but there’s a third way to improve your fitness: by completing your workout faster. It's a metric called density, and it amounts to being able to do more work in less time—usually …

Why You Should Lift Barefoot

The Men’s Health fitness director explains how taking your shoes off can make you stronger<p>You probably don’t think much about your feet when you’re working out—but you should.<p>“When you perform a standing exercise and your feet are your base of support, what they do affects the rest of your lift,” …

Get Jacked Like Jax

'Anarchy' lifted Charlie Hunnam's life. Can a little outlaw behavior do the same for you?<p>Long before we see the ocean, we feel it, the brine-fresh breeze gliding up Sunset Boulevard. For the first time since we left Greenblatt's Deli on our Royal Enfield motorcycles, a smile spreads across Charlie …

The High-Intensity Cardio Workout That's Easy on Your Knees

This low-impact routine will have a major impact on your calorie burn<p>If anyone knows how hard it is to lose weight while combating knee pain it's BJ Gaddour. He's a longtime <i>Men's Health</i> training advisor and the creator of <i>Bodyweight Cardio Burners,</i> a high-intensity fitness DVD that will give you the …

Why Burpees Are the Most Badass Exercise

Performing reps of this metabolism-revving move can be just as hard as an all-out sprint<p>Burpees make everything burn: Your muscles, your lungs, and most importantly, a ton of calories. The exercise—which entails going from pushup position to a jump and back to a pushup position again—is so tough …

Why New Exercises Feel So Hard—Even Though You’re Strong

It has less to do with your muscles and more to do with your brain<p>Have you ever been mysteriously sore and tired after a brand-new workout, even though you’re plenty fit? Here’s why: Any time you learn a new skill, your brain and your muscles have to learn how to work together in order to complete …

Jump Higher with ... an Upper Body Exercise?

This move is also an awesome calorie-crusher<p>Upper and lower body exercises aren’t church and state—they don’t have to be kept separate. In fact, doing moves that hit both your top and bottom halves at the same time is also an exercise in efficiency: you work more muscle in less time, so you’ll see …

Make Your Arms Burn with This 6-Exercise Circuit

Broil your shoulders, chest, biceps, and triceps without lifting a single weight<p>The pushup is the consummate bodyweight exercise: You need stability from head to toe to hold the position, and “you have to rely on every muscle in your chest, back, and arms to work in unison—which is why it starts to …

Burn Up to 14 Calories a Minute with This CrossFit Workout

It takes just 20 minutes, but it will leave you SPENT<p>CrossFit might be best known for heavy barbells and iron sleds pushed by six people at a time. You'll do plenty of tough exercises if you go Inside the Cult of Crossfit. One popular Workout of the Day (WOD) is much simpler—but you can still burn …

5 Tests That Will Measure Your Strength

See how you match up to these standards<p>If you’ve ever spent any time on Internet fitness forums, it’s pretty easy to feel like every guy in the world is stronger than you are. You’ll read about how “any bro who lifts” should be able to bench press more than 300 pounds and deadlift at least 500.<p>But …

It's Time for Humans to Take Back the Monkey Bars

Evolve your training by looking to the past<p>If I could summarize smart training I would say this: Train your whole body daily with enough work and appropriate load.<p>Let me give you two words to aid in your understanding of training the movements with appropriate work and load: Integrity and …

3 Dynamic Warmup Exercises You Should Do Before Every Workout

These quick moves will help you loosen up and get ready to lift<p>When you only have 20 minutes to squeeze a workout into a busy day, spending time on your warmup doesn’t always feel worth it.<p>But consider how much sitting you do during the day: Sitting in your car. At your desk. On your couch. All …

The Chest and Shoulder Blaster that Will Leave You Spent

Redesign your upper body with this brand-new, 3-move circuit<p>It takes more than a steady diet of presses and curls to reach your full potential for size and strength. "You need to challenge your upper-body muscles in fresh ways to stimulate new growth," says Sean De Wispelaere, a coach for <b>Men's</b> …

The Best Stretch for Every Body Part

When it comes to getting the most out of your workout, you have to care for the muscles that heave all of those heavy weights, too<p>When you think of flexibility, it's likely that the first things that come to mind are touching your toes, or stretching your hamstrings. Unfortunately, those are often …

The Five-Minute Total-Body Knockout

How fast can you complete 3 rounds of this challenge? Whatever you do, don't tap out<p>Mixed Martial Arts (MMA) fighters are among the world's top athletes. "They have an incredible mix of focus, coordination, mobility, power, speed, and endurance that's unparalleled in many other sports," says Todd …

3 Genius Ways to Use a Medicine Ball

If you're not slamming it, hurling it, or throwing it, you're using it all wrong<p>Start building more muscle all over with our ballistic guide to one of the world's oldest and most effective power tools<p><b></b><b>Make an Impact</b><p>The ball should hit a wall or the floor on every rep. " Be explosive," says Sean De …

The Exercise That Targets Your Legs, but Works Your Core Twice as Hard

Work one leg at a time to blast your entire body<p>When you think "total-body muscle builder," it's not likely you think of a single-leg exercise, but the single-leg straight-leg deadlift will hit your lower-body, core, and upper-body all at once.<p>"You'll use your hamstrings and glutes to hinge …

Can You Handle the Core-Crushing Trifecta?

Put your core strength to the test with these three abs exercises<p>If you do the same abs routine day in and day out, your gains will grind to a halt. "You need to challenge your core in new ways and with new exercises to strengthen your weaknesses and fill in holes," says Todd Durkin, C.S.C.S., …

3 Fat-Destroying Finishers That You Can Do At the End Of Every Workout

Pick one of these options as your workout’s grand finale<p>No one ever tells you to end your workout on a “low” note. That’s because you want to leave the gym feeling better than when you walked in. You want a finale that floods your brain with endorphins and makes you crave more.<p>So we asked Bruce …