NITRAM MWANGI

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Simple Tips to Torch Fat

You don't have to hate doing tedious cardio.<p><b>OPENING ARGUMENTS</b><p><b>DEFENSE</b><p>Whether you enjoy cardio or not, it’s a necessity for bodybuilders who want to …

10 Things You Don't Know About Fat

Along with proteins and carbohydrates, fat is an essential nutrient that provides energy for the body. Fat not only serves a metabolic function, but …

Nutrition

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Today's Workout 80: The barbell complex to build your entire body

<b>Duration</b> 30-45<p><b>Exercises</b> 3<p><b>Equipment</b> Yes<p>This is the workout you do first thing in the morning if you want to attack the rest of the day. It's loaded up …

The workout plan to get six-pack abs in 6 weeks

wundervisuals/Getty Images<p>wundervisuals/Getty Images<p><b>Duration</b> 60-75<p><b>Exercises</b> 5-8<p><b>Equipment</b> Yes<p>For most guys, ripped abs are the holy grail of fitness: …

Why Entrepreneurs Should Aim to Fail -- That's Right. They Should Actively Seek It.

When you come out of a tough situation and realize you weren't crushed by it, you'll be stronger.<p>Opinions expressed by <i>Entrepreneur</i> contributors are their own.<p>Here's a viewpoint that might cause you to do a double take: <i>Actively</i> seeking rejection means you're learning, adapting and getting that much …

10 Excuses That Shouldn’t Prevent You from Launching a Side Hustle

You think about it on your commute. While you’re waiting in line at the grocery store. <i>Any time</i> you’re put on hold for more than a minute. During commercials (even the ones with really cute puppies). You <i>especially</i> think about it while you’re sitting at your desk at the office between 9am and 5pm. …

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The 10 Golden Rules of Becoming a Millionaire

Photo by elwynn / Shutterstock.com<p>I’ve been offering financial advice professionally for nearly 40 years. I’m also a millionaire several times …

'Doing Cardio' Doesn't Always Mean 'Losing Weight.' Here's Why.

When guys set out to start losing weight, their mission usually begins in one familiar place: the treadmill.<p>In fact, this old gym touchstone—that …

Why You Should Always Put Weight Training Before Cardio

One of the biggest fitness questions is whether cardio should be done before or after you lift weights. Most advise to do it in whatever order feels …

3 Advanced Lifting Techniques That Are Great For Beginners

Some of what the elite do is best left for them. But some of it is perfect for the rest of us, too! Here are three advanced techniques that all types …

Six things you should do immediately after a workout

In a good week, let's say you spend seven hours working out. That might sound like a lot of gym time, but it still leaves 161 hours during which you could either undermine all of that hard work, or speed-up results with some smart lifestyle tweaks.<p>How you eat and what you do in the hours following …

Weight Training

Building and maintaining muscle is necessary for all of us, especially as we age. And the earlier we start, the better.<p>According to the American …

Pack on muscle with eccentric exercise

If you’re the typical gym-going dude, there’s a pretty good chance you’ve heard the term “eccentric exercise” tossed around. Sounds like a fancy …

If You Do These Things Every Day, You’ll Become Smarter

<i>“A mind that is stretched by a new experience can never go back to its old dimensions.” — Oliver Wendell Holmes, Jr.</i><p>Getting smarter takes time and …

13 things you're doing wrong from the moment you wake up

If your daily routine were a college assignment and you submitted it to your professor the scientist, chances are it would come back with a whole lot …

How to organize your life, in 5 steps

Entrepreneurs are constantly trying to move faster, be more efficient and, in general, be more awesome.<p>But kicking yourself and your business into high gear isn't easy when the things around you, in your personal and professional lives, are in disarray.<p>"Peace of mind, clarity, success — it all …

Productivity

Why The Most Productive People Do These Six Things Every Day

The secrets behind four-minute meetings and scrapping your to-do list.<p>Of all our available resources, everyone has the same number of hours in a day. Some, however, happen to get more done. Are they faster or smarter? Do they have more help? Perhaps. But they’ve also learned tricks that can help …

5-Minute Abs (No Equipment Needed!)

Mountain Climbers<p>Start in a straight-arm plank position.<br>• Bring right foot forward, bending knee.<br>• Switch legs, bringing left knee forward while moving …

Workouts

What Fighters Know That You Don't: 5 Facts for Losing Fat

A recent study in the Strength and Conditioning Journal explored methods fighters employ to make weight – still largely unchartered waters – and a …

Take the Plank Challenge to Carve Your Core

We're here to help you challenge your core (you're welcome) with this plank series. It's part of our Jump-Start fitness plan, helping you move every day for two weeks. This challenge uses all sorts of planks to give your arms, abs, back, and butt a great workout. Click here for a printable PDF of …

50 ways to accelerate weight loss

The average man’s body houses 43.2lbs of fat. And at any one moment, that number is either increasing or decreasing—it’s never stagnant. Spend more …

Planning to get fit in 2017? First you need to change the way you think

Sometimes, your approach to health and fitness needs a whole new mindset. Tomorrow is the day when we face up to our new year resolutions, particularly when it comes to our bodies. We will be different in 2017, we tell ourselves. We will be fitter, leaner, more effective in our lives.<p>This is …

5 Powerful Lower Body Strength Routines

<b>As I mentioned in the first installment – five effective and simple upper-body strength routines - there are many ways to resistance train.</b> As I …

5 Grip & Forearm Exercises That Actually Work

New Ways to Build an Iron Grip<p>Wrist Curls Aren't Enough<p>Your grip strength is an indication of your full body strength, neuromuscular activation, and …

Boost Your Metabolism Naturally | Valet.

This time of year, it's easy to overindulge on booze and sweets or snack mindlessly at parties or while watching a football game on TV. It can also …

Why You Should Try Meditating While Running (and How to Do It)

Yes, you can get your Zen on while getting miles in. Here are nine tips for making your next run extra-serene.<p>I’m running down Kelly Drive in Philadelphia on an unseasonably warm fall day, my purple sneakers softly thudding against the ground. As I run, I notice a young boy skateboarding on the …

10 Steps to Keep Yourself Motivated to Exercise Regularly

There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming …