Rakesh Ajbani

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This Exercise Will Make Your Legs Stronger, Your Arms Bigger, and Your Belly Smaller

What more could a guy want?<p>You <i>could</i> just stand there admiring your biceps as you do curls.<p>But if you want to simultaneously burn fat and build lower-body strength while you pump up your arms, try this explosive total-body exercise, says <i>Men’s Health</i> Next Top Trainer Andy Speer, C.S.C.S.<p>Between reps …

8 Hearty Vegetarian Recipes for Meatless Monday

April 2, 2016<p>Copy by: Jacqueline DeMarco<br>• Feature Image By: Sobremesa<br>• Header Image By: Into the Gloss<p>Refraining from eating meat one day per week is not …

How to Get the Lean, Powerful Physique Of a Boxer

This 5-move circuit will unleash a faster, more powerful self<p>Put down the iron and start throwing punches: Training like a boxer will make you faster, leaner, stronger, and more powerful from head to toe, says <i>Men’s Health</i> Trainer and two-time Chicago Golden Gloves champion Gideon Akande.<p>You don’t …

This Long-Forgotten Training Method Will Help You Get In the Best Shape Of Your Life

A small group of elite trainers have sworn by this cardio tactic since the 1980s. Now it’s your turn to try it<p>You’ve probably never heard of John Patrick O’Shea. Google him and you may read about how he survived a 60-foot fall into Mount St. Helens—and not about how he created one of the world’s …

The 5-Minute Maxout Workout

The Maxout Workout is intense, but extremely efficient<p>Five minutes? That’s it?<p>Trust us, you don’t want to go for longer than that.<p>Follow-along with <i>Men’s Health</i> Next Top Trainer Gideon Akande in the workout shown above. Each minute, you’ll attack a different part of your body with two separate …

The 30-Minute Insane Interval Workout

Gain strength, burn fat, and build muscle with this MetCon routine<p>Recent research has proven that how long you work out doesn’t matter. It’s how <i>hard</i> you work that does.<p>That’s why I’m such a big fan of MetCon workouts—or metabolic conditioning, a training style that uses resistance training …

Batch Meal #2: Smoky Chipotle Chicken Enchiladas with Corn Salsa and Avocado Cream

If your muscles could drool, they would at the sight of this meal<p><i>Editor’s note: This recipe is part of our free online exercise and nutrition program,</i> <i>Cook & Chisel: Fast and Lean</i><i>. (Click the link to see the full 4-week plan, which includes 6 high-intensity workouts and 9 tasty heart-healthy</i> …

The 30-Minute Workout That Gives You a Great Muscle ‘Pump’

Use this highly-effective bodybuilding technique to get shredded from head to toe<p>The “pump”: It’s probably the single best feeling you can get from a workout.<p>Pump training involves higher-rep work with lighter loads and shorter rest periods, which causes your muscles to fill with blood, water, and …

Fitter, Faster, More Explosive: The Shrednado Workout

This workout utilizes the magic plyometric protocol for maximum power gains. Do it today to boost your athleticism<p>If you do plyometrics for more than 10 seconds at a time, you’re doing them wrong.<p>Plyos—which are explosive exercises that increase muscular power, but are tough on your joints—should …

3 Supersets That Pump Up Your Pecs

Here’s how to get a powerful, rock-hard chest<p>Want to pump up your pecs?<p>Of course you do, you’re a guy, and you’d be hard pressed to find a guy who doesn’t like working his chest.<p>(To unlock a new level of total-body transformation, check out the METASHRED EXTREME workout program from <i>Men’s Health</i>.)<p>So …

Are You Picking the Right Exercise Tempos to Burn Fat and Build Muscle?

Here’s how to mix up your speed to speed up results<p>Most gym goers have one exercise speed: FAST!<p>While performing explosive reps has benefits, doing every exercise as fast as possible may lead to decreasing stability in your muscle and joints, and deteriorating form and technique.<p>As a result, your …

3 Moves, 5 Rounds, One Core-Crushing Workout

What do you get when you pair the plankup, pushup, and hollow-body pump? This 360-degree core workout<p><i>Men’s Health</i> Fitness Director BJ Gaddour calls this 3-exercise circuit “tummy time.” In reality, however, it works so much more than just your tummy; It hammers your entire core—the dozens of …

The 15-Minute ‘Climb and Crunch’ Ab Workout

Use this 2-exercise routine to shape, strengthen, and flatten your core anytime, anywhere<p>Your core deserves your focused effort.<p>After all, a lean, tight midsection does so much more than look good shirtless. It prevents back injuries, increases athleticism, boosts strength from head to toe, …

Discover the Furious Fat-Loss Workout We Call ‘The Metaconda’

Squeeze out every last ounce of extra body fat with this metabolic conditioning routine<p>As a trainer, I take great pride in my creative workout names and themes. Not only do the names make training more fun, but they also set the tone and reveal the expectations.<p>One of my favorite workouts is called …

The One Exercise You Should Do Before Every Single Workout

It'll open up your hips, ankles, and upper back, and activate your core and glutes—all so you can perform your best<p>Warmups are important. They improve your range of motion, reduce your risk of injury, and prime your muscles so that you can perform at your absolute best.<p>But what if we told you that …

Can’t Get to the Gym Today? Try the Home Workout from Hell

You’ll do more work and burn more fat in 30 minutes than you normally do at the gym<p>Think it’s pointless to work out if you can’t make it to the gym?<p>Then you’ve never tried my Home Workout from Hell. (Note: It’s just as hellish in a hotel room.)<p><b>Related:</b> RIPTENSITY: The New Training System From <i>Men’s</i> …

This Workout Is Short, Sweet, and Will Rock Your Core

3 exercises, 3 rounds, the ultimate abs burn<p>You have to try this core-shaking threesome.<p>(We’re talking about the abs workout shown in the video above . . . What did you <i>think</i> it was?)<p>Designed by <i>Men’s Health</i> Next Top Trainer Gideon Akande, the bodyweight circuit—which consists of plank jumps, oblique …

The ‘Squat Jackup’ May Be Your New Favorite Cardio Workout

This 3-exercise bodyweight flow will burn a ton of calories and help you get in great shape<p>Whether you’re stuck inside, you’re on the road, or you absolutely can’t stand pounding the pavement, you’ll love this no-run cardio complex.<p><i>Men’s Health</i> Fitness Director calls it the “squat jackup,” and it …

Build Strong, Athletic Legs with Nothing More Than Your Body and a Chair

Go from chicken legs to beast mode with this 5-exercise bodyweight workout<p>Think you can only build significant size and strength in your legs with heavy weight training?<p>Then you haven’t tried this bodyweight workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p><b>Related:</b> THE 21-DAY METASHRED—an …

You’ve Never Done a 7-Minute Abs Workout Like This Before

Get ready to feel the burn throughout your core the entire time<p>One of the best ways to score a chiseled core: crawl.<p>This abs workout consists entirely of bear crawl variations. It’s called a “flow complex,” says <i>Men’s Health</i> B.J. Gaddour.<p>So you’ll do one version of the movement—for example, a bear …

The Awesome New Getup That Will Give You Gladiator Abs

This all-new version of the exercise will work every muscle between your shoulders and your glutes<p>The Turkish getup builds total-body strength.<p>But if you isolate a small portion of the movement—the beginning—you’ll really zero in on your abs and shoulders, says <i>Men’s Health</i> Fitness Director B.J. …

2 Pushup Workouts That Hit Every Muscle in Your Core

Your shoulders, chest, arms, and abs won’t know what hit them<p>There are more ways to do pushups than just about any other exercise, which means your mind and muscles will never get bored.<p>But if you need some inspiration for your arsenal, check out these two up-and-down pushup workouts from <i>Men’s</i> …

How to Get a Better Ab Workout with Reverse Crunches

If you're tired of the same old ab routine, flip it and reverse it.<p>When you think of ab workouts, the crunch is probably the first move that comes to mind.<p>The old standard is one of the most universally recognized workout moves, as just about everyone has done a crunch as part of a conditioning and …

Try the ‘Humane Burpee’ for a Ridiculously Good Workout

You’ll pack more work into 4 minutes than most people do in 30<p>One of my favorite exercises to do when I’m time crunched: the humane burpee. (Those are two words I bet you never thought you’d see together.)<p>Created by my good friend Dan Martin, a powerlifter and former firefighter, the exercise works …

The Pizza You Can Have Even When You’re Eating ‘Clean’

This fully-loaded pie is made with healthy ingredients<p>Eating “clean” doesn’t have to mean eating plain. So what <i>does</i> it mean?<p>Here’s a defintion according to the new cookbook<b>Eat Clean, Stay Lean</b>: “The root of it all is the effort to consume as many whole foods as possible that have undergone as …

Supersize Your Shoulders with Eccentric Sweepers

This exercise is one of the best ways to trigger growth in your deltoids<p>It’s impossible to miss <i>Men’s Health</i> Fitness Director B.J. Gaddour’s shoulders. They resemble two giant boulders sitting on either side of his head. (Check them out in the video above.)<p>So what's Gaddour's secret to supersized …

How to Make Pushups 3 Times More Effective

This is the ultimate way to build raw strength during the exercise<p>You can do pushups the way everyone else does them—as fast as possible, up and down.<p>Or you can do them with a dead stop at the bottom.<p>The latter is more difficult, but it’s a true test of strength. And it’s the way <i>Men’s Health</i> …

Lunch/Dinner: “Fried” Chicken Strips with Roasted Sweet Potato & Zucchini

Our ‘muscle cook’ shows you how<p><i>Editor’s note: This workout is part of our free online exercise and nutrition program, Cook & Chisel: Gainz Edition. (Click the link to see the full plan.)</i><p>Build muscle with this healthy chicken strip recipe, which packs 64 grams of protein. Combined with sweet …

8 High-Protein Breakfasts That Aren’t All about Eggs

Mix up your morning meal with these alternatives<p>Every man needs protein at breakfast. In fact, studies show that consuming roughly 30 grams at your morning meal will optimize muscle growth, and also help keep you full until lunch.<p>But most guys aren’t even coming close to that number. For instance, …

Snack: Chocolate Pumpkin Smoothie

This smoothie makes an awesome anytime snack<p><i>Editor’s note: This recipe is part of our free online exercise and nutrition program, Cook & Chisel: Gainz Edition. (Click the link to see the full plan.)</i><p><b>What you’ll need:</b>½ frozen banana⅓ cup canned pumpkin puree2 Tbsp peanut butter or almond butter1 Tbsp …