Julius Medalla

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The Lower-Body Shredder

If your leg muscles aren’t screaming by the end of this, you weren’t doing it right<p>You need to lift heavy if you want to build serious muscle size. But you also need to create metabolic stress by increasing the time your muscles are under tension. If you don’t, you’re leaving gains on the table.<p>The …

Shred Belly Fat with This “Metabolic Complex”

Use this cutting-edge training technique to speed up your workout—and your results<p>When it comes to getting lean, there are no shortcuts. You have to do the work. But there are ways to get better results in less time.<p>David Jack, creator of <b>The Men's Health 60-Day Transformation</b>, has found your edge: …

5 Surprising Ways to Make Your Biceps Grow

Help your guns reach their full potential with these expert-approved sleeve busters<p>Guns, pythons, pipes, weapons of mass destruction. There are plenty of nicknames for your biceps—and plenty of ways to work them, too. So if your only strategy is do 3 sets of 10 of the classic curl, you’re missing …

The 5-Minute Workout Finisher That Will Melt Stubborn Belly Fat

Accelerate your weight loss with this bodyweight afterburner<p>A fast-paced, explosive finisher at the end of your workout is a fantastic way to fire up your fat burners.<p>“But you don’t always need to jump around and do high-intensity exercises to rev your metabolism,” says BJ Gaddour, C.S.C.S., …

Make Your Muscles Burn and Sizzle Fat in 60 Seconds

3 minutes, 3 simple moves, 140 reps<p>This challenge may test your muscular endurance, but it's definitely not a slow burn.<p>This weekend, you’re tasked with performing as many reps as possible in one minute for each of the following moves: the bodyweight squat, the ab tuck, and the pushup.<p>While one …

The Workout That Can Help You Lose 2 Inches Of Belly Fat

It's scientifically proven to detonate fat, and it only takes 20 minutes<p>If you want to lose a belt size, skip the treadmill. Performing intervals during your regular workout may help you lose more belly fat than steady-state cardio, according to Greek researchers.<p>In the study, participants …

Why You Must Add This Explosive Medicine-Ball Move to Your Workout

The med-ball short slam will help you build a better-performing, more athletic body<p>A medicine ball may not be a part of your workout—but it should be. "Training with med balls helps you build muscle, burn fat, and improve your athleticism,” says David Jack, owner of ActivPrayer in Phoenix, Arizona, …

Rev Your Metabolism for Hours after You Leave the Gym

Add a high-intensity finisher to the end of any workout for an extra calorie burn<p>Blocking out an hour to break a sweat can sometimes feel downright impossible. The good news: You don't need all that time to rev your metabolism—just intensity, according to a study from the University of Capetown in …

The 25 Most Powerful Exercises from the 21-Day Shred

The Challenge That Secretly Carves Your Abs

These 2 moves back-to-back will chisel your core<p>Certain exercises—like planks and situps—are known for sizzling your six-pack. But the core-carving benefit of other moves isn’t so obvious until you’ve completed a few reps and your muscles are burning.<p>“Pairing two of these unexpected ab-blasters …

Workouts

The Body-Weight Abs Blaster

Send a shockwave through your six-pack<p>Four exercises. Two rounds. No weights necessary. “This bodyweight challenge might not look tough, but each move delivers a hit to your abs,” explains Todd Durkin, C.S.C.S., author of <i>The IMPACT! Body Plan.</i> “And the cumulative impact of performing rep after rep …

Attack Your Abs and Your Glutes with One Genius Move

Hammer your front and backside at once<p>While guys spend a lot of time working their abs, they don't pay as much attention to their backside. And that's a problem because one of your body's largest and most powerful muscle groups resides there: your glutes. So BJ Gaddour, C.S.C.S., creator ofthe</b> …

The Combo Lift That Builds Strength and Sheds Fat

Hit your legs, shoulders, and abs with this one rotational exercise<p>The squat and the overhead press are two power-house moves that hit big fat-torching muscles like your glutes, quads, and shoulders. When merged together, you can work a ton of muscles at once and save time. But if you want to take …

Paris

<b>Paris</b>, the cosmopolitan capital of France, is one Europe's largest cities, with 2.2 million people living in the dense, central city and almost 12 …

France

Attack Your Abs With the Sizzling 16

Your core will burn! Put your abdominal muscles to the test with this 3-move challenge<p>There's no denying that the six-pack muscles are the most popular abs muscles. But your core houses of a bunch of abdominal muscles that help stabilize, bend, and rotate your torso. This three-move challenge from …

Best Budget Destinations for 2014

<i>Photo Courtesy of Dreamstime. Article by Jamie Beckman, contributor to Budget Travel.</i><p>Conditions are perfect for visiting these near- and far-flung, culture-rich locales: Price-wise, 2014 is their year. Dipping hotel rates, new attractions, and some perennially affordable sights and eats make these …

Drop One Belt Size in One Month!

Get ready to buy a smaller pair of pants. This cutting-edge fat-loss plan will make you stronger and leaner in just four weeks<p>The scale isn’t the best indicator of fat loss. If you want to lose inches around your middle, you need to pack on pounds of lean muscle. The reason: Muscle takes energy …

Turn Your Pushup into the Ultimate Abs Exercise

One simple twist to this classic exercise will light up your obliques and rock your core<p>A regular pushup works your upper body and core. Rotating your leg underneath you as you lower to the floor turns the move into a complete abs blaster. "The cross-body pushup forces your abdominal …

The best two-dumbbell workout

The 4-Move Fat-Loss Workout That Will Destroy Your Gut

Find just 30 minutes for this metabolism-revving routine<p>Do this 30 minute workout, and your metabolism will shoot through the roof for hours afterward. Using just your bodyweight, you'll go fast for one minute intervals, blasting fat and calories at a blazing pace. In fact, this type of workout …

The Exercise That Can Improve Your Posture

Banish your desk-jockey slouch with this one move<p>Chances are, you're reading this while sitting at your desk or hunched over your smartphone. Unfortunately, both positions can wreak havoc on your posture. "It doesn't matter how brawny your upper body is," says BJ Gaddour C.S.C.S., author of <b>Your</b> …

Upgrade Your Abs Routine with One Move

Your core workout is about to get a heck of a lot better<p>On a daily basis, your core's main job is to stabilize your spine. The many muscles between your hips and your shoulders hold you steady while you stand, sit, mow the lawn, carry groceries, do pushups, or even walk. At the same time, they …

You'll Never Believe the Weird Exercise That Sculpts Your Core

You probably haven't done this move since you were young, but it works<p>Crawling probably isn't part of your regular core routine, but it should be. "The bear crawl strengthens your midsection and improves your ability to stabilize your spine," says Sean De Wispelaere, a trainer for <b>Men's Health …

The 2-Minute Body-Weight Blast That Skyrockets Your Metabolism

Torch an unbelievable amount of calories in a short amount of time with this high-intensity ladder drill<p>There are few moves more effective than the pushup or the bodyweight squat. They both hit a ton of muscles from head to toe and help build strength usable outside the gym. And while banging out …

The 2-Minute Workout That Works Your Abs From Every Angle

How strong is your core? Find out with this ultimate ab challenge<p>Ripped abs are reason enough to add some core moves to your routine. But a strong torso can also give you the foundation you need to lift more weight with less risk of injury. "Crunches alone won't get the job done, though," says Todd …

3 Crazy-Fun Ab Exercises

Crush your next ab workout with these moves<p>One sentence you aren't likely to hear: "Those crunches were so much fun!"<p>In fact, you'll rarely hear that kind of declaration with any exercise. Which is too bad, for plenty of reasons.<p>But we've found three new core exercises that are indeed fun. Yes, …

The Exercises That Will Fire Up Your Metabolism

Add these to your repertoire and watch it burn<p><b>Question:</b> What can I do to increase my metabolism? <i></i><p><i>(from reader Dean John Acut Martin)</i><p><b>Answer:</b> Fire up your internal engine by tweaking your diet and exercise routine. BJ Gaddour, C.S.C.S., CEO of <i>Men’s Health</i> StreamFit, recommends eating at least 20 to 30 …

The 10-Minute Arms and Abs Assault

Train your upper-body like you've never trained it before<p>We polled Men's Health readers on the body parts they want to work the most, and two areas topped the list: abs and arms. To give you what you want, we turned to BJ Gaddour, C.S.C.S.— one of the top metabolic conditioning coaches in the …