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Molecular 'switch' controls how much muscle we build

To the frustration of many gym-goers, some people can build and maintain muscles with little to no effort, while others have to work twice as hard …

How to Customize Your Apple Watch Workout Metrics

The ability to view live metric data is one of the most important feedback functions of any Apple Watch fitness app. In this article, we're going to show how you can easily customize the metrics that the stock Workout app shows you when you raise your wrist during exercise.<p>Checking in on your …

Apple Watch

The Lower Abs Workout to Take Your Core to the Next Level

Everyone has a six-pack underneath it all—time to bring yours out to play.<p>The thing about lower abs is that everyone already hasthem—actually …

Warning: You'll Probably Quit the Gym After Doing This At-Home Workout — It's That Good

You don't need a gym membership, fancy studio, or even a lot of time to get in shape. What you do need is a solid workout and dedication. We'll …

This 20-Minute Upper Body Blast Will Make You So Much Stronger

Alternate between these two moves for 20 minutes to build incredible strength<p>There are never enough hours in the day to do everything you want — and that especially applies to working out right. But even if you’re in a rush and don’t have a lot of space, that’s no reason to take a rest day.<p>Now you …

I Did 50 Push-Ups a Day For 2 Weeks, and Here's What My Arms Look Like

Push-ups are freaking hard for me. I've been doing CrossFit for over a year and still, when there are push-ups in the WOD (workout of the day), I …

Tip: The Most Neglected Chest Exercise

For pure size gains, many bodybuilders have forgotten about this pec-building staple.<p>Many bodybuilders struggle to build up their chests, no matter …

Read This Before You Pay for Tom Brady's TB12 Method App

Is it really worth it? We put it to the test<p>If you haven’t heard about TB12, we can’t lie—you might be living under a rock. But in case you haven’t, TB12 is the fitness and wellness organization co-founded by Tom Brady, arguably one of the best quarterbacks ever in the NFL. At 40 years old, Brady …

Tom Brady

The Ketogenic Diet Might Burn 10 Times More Fat Than The Standard American Diet

Pretty impressive.<p>Many people who follow the ketogenic diet (a.k.a. keto) are obsessed with its ability to help you lose weight quickly—and keep it off. Now, new research has found that the low-carb diet may have one especially huge perk going for it: It might burn 10 times more fat than other …

Weight Loss

The 3-Minute Hack to Improve Your HIIT Performance

It might sound counterintuitive, but mindful meditation has been shown to improve your high-intensity interval training (HIIT) workouts<p>Meditation and high-intensity interval training (HIIT) might seem like polar opposites. After all, when you’re busting out burpees and dumbbell snatches, you’re not …

Tip: The Craziest Looking Grip Strength Exercise

Looks weird, but it's great for crushing strength and forearm size.<p>Barbell "Spiders"<p>Most sports require good grip strength. And if you like lifting …

A Kickass Cardio Workout With Weights — Yeah, You're Going to Sweat!

Grab a pair of free weights, and get ready to torch calories with this challenging at-home cardio workout from trainer Danielle Pascente, creator of the Kick-Ass Training Guides. We offer modifications, too, so you can work out with us no matter your fitness level. Don't have weights? No worries! …

Workouts

This 12-Minute Total-Body Workout Will Make You Feel Really Powerful

Let's be honest: Burpees and mountain climbers are probably two of the most disliked exercises of all time. Of course <i>some</i> people like them, but many …

Exercise

6 Smart Training Tips That Will Help You Get Stronger

They’re all but guaranteed to help you make gains<p>“I’m really disappointed in my performance today. I guess I need to train harder.”<p>The answer to this is rarely ever, “Yes, you should train harder.” Many dig so deep, they’re already a few inches shy of six feet under, metaphorically speaking. …

I Did 20 Push-Ups Every Day For 2 Weeks and Here's What I Learned

Earlier this year, I could string together a solid 14 to 16 push-ups without stopping. It was a skill that took me quite some time to master. And by …

This Full-Body Workout Will Leave You Drenched In just 15 Minutes

Burn serious fat in the time it'd take you to get your coffeeno equipment necessary<p>Need a quick, effective workout for when you're crunched for time? You've come to the right place: In our Busy Burner video series, the country's top trainers walk you through short workouts that will challenge your …

12 Pushups That Will Transform Your Chest

Step away from the bench and do these instead<p>The pushup needs no introduction—it is one of the greatest exercises there is. Not only does it strengthen your arms, chest, and shoulders, but it also trains your core and builds conditioning (with no equipment necessary). You can drop and give 20 …

​This New Workout Will Completely Change Your Definition Of Dad Bod

​Trainer Cory Gregory designed a plan that’ll reshape your entire body<p>Raising a family is no excuse to get soft.<p>Sure, you’re now in charge of shuffling your kid to soccer practice and making sure his homework gets done each night, but there’s also one more responsibility you just can’t shirk—and …

The 5 Toughest TRX Exercises for a Full-Body Workout

If you’re tired of circuiting 20 different machines just to finish your total-body workout, try suspension training with a TRX, an all-in-one piece …

Suspension Training

20 exercises to bulletproof your joints and prevent injury

Banish Pain Permanently: Basic Drills to Repair Your Posture

This article provides an in-depth description of five fundamental posture exercises. These are the cues and tidbits of information that I go over …

3 Ways to Align the Body for Pain-Free Hips

<b>If you are dealing with hip pain, I want you to know I have been there myself.</b> I know firsthand how much life can really suck when your hip just …

The hill sprint workout to drop fat and build muscular legs

Many of us prefer to run only when it’s a necessity, like when the subway doors are about to close or the fuzz are hot on our trail. Preference …

Philadelphia Eagles

Quick Glute Exercises For Runners – Women's Running

Tight or weak glutes are the root cause of many runners’ problems. Use these quick glute exercises for runners to strengthen, stretch and mobilise …

Muscle

Tip: Do Rice Digs for Grip Strength

Increase forearm and finger strength with rice, then hoist some heavier weights. Here's how.<p>This accessory exercise is great for powerlifters and …

13 Minutes. 9 Stretching Exercises. One Routine That'll Make You Feel Like a New Person

We're all guilty of skipping out on the stretch at the end of a workout (sorry g2g!), but stretching can decrease recovery time, reduce your risk of …

Weight Gain and Aging: An explanation and solution

First we grow longer. Then we grow wider. People assume that weight gain is just another unavoidable insult in the aging process. They’re wrong.<p>Such thinking characterizes many of our notions about “normal” aging. Other casualties in this category include your bone, balance, muscle and marbles. …

Run Faster With Less Training Time: New Research on 10-20-30 Method

There are many training concepts that runners use to improve their performance as well as their health. Runners often engage in long and frequent …

The surprisingly difficult 45-pound plate workout

With January right around the corner, there’s going to be plenty of times when the gym is completely packed and navigating the floor will be a …

The fat-burning workout to do before any holiday binge

<b>Duration</b> 35-40<p><b>Exercises</b> 9<p><b>Equipment</b> Yes<p>The holidays are one big fat trap. First, you probably have to travel to see family, which means stress and …