Gary

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Build Bigger Stronger Arms with Pushups

That’s why Ballantyne recommends doing pushups in what’s called a drop set. With each round of the exercise you perform, you drop the number of reps you have to do.<p>"This allows you to exceed the amount of reps you would ordinarily perform because as your muscles get more tired, the volume of work …

The Bodyweight 300 Challenge

Perform 100 reps of each exercise in any order as quickly as you can without rest. You don’t have to do all 100 reps in a row—you might do 20 squats, move on to 10 pushups, do 30 situps, do another 20 squats, and so on.<p>Watch the video above to see how to perform the exercises. Durkin completed this …

How to design the perfect circuit

Whether you're crunched for time or simply need to shake up your current workout program, circuit training is your answer. Defined as performing one …

The time-under-tension workout program for maximum total-body muscle gains

One muscle-building strategy is a concept known as time under tension. The idea is that the longer you can keep tension in your muscles during a set, …

The 1,000-Rep Morning Metabolism Igniter

Light your fat-frying furnace for the entire day<p>Mornings are tough and morning workouts are tougher.<p>But the right routine is worth waking up for, especially if it allows you to crank out 1,000 reps in 30 minutes, like this one from Craig Ballantyne, MS, CTT, and editor of EarlyToRise.com.<p>“When you …

Fitness

How a 200-pound man should eat to get lean

If you're 200 pounds, you're in luck. We've prepared a diet plan specific for you. For heavier, or lighter guys, refer to our Eating for Abs</b> …

The Perfect Ab-Ripping Cardio Workout

<b>Directions</b><p>Perform three to <b>four steady-state aerobic workouts</b> <b>per week</b>, starting at 20–30 minutes per session and gradually building up to 90 minutes …

The Best Cardio Workout You'll Do All Summer

Below is Gaddour's favorite lung-busting, muscle-burning hill workout. Find yourself a hill that's 20- to 30-yards long and on a 10- to 30-degree incline and give it a shot. After this, we guarantee you'll never be so happy to see level ground again.<p><b>Warmup</b><p><b>DO THIS:</b> Perform each move once, walking …

One Step at a Time: A Fighter's Homage to Running

There’s a six mile stretch from my home in Hollywood, Florida to I-95. There’s nothing particularly special about it; it’s merely sidewalk along …

61 Ways to Lose Weight

Small changes can lead to really great results<p>A few years ago, one of my friends at <i>Men's Health</i> stepped on the scale and was horrified by the result. He'd somehow managed to pack 20 pounds of flab onto his previously skinny frame. When he looked into the mirror, he saw a fat guy staring back. He …

Nutrition

The Beaten Path: Aaron Pico Is the Future King of Fighting

Over the past half-century or so, no shorthand symbol for The Youth of Today is better understood than one Bart Simpson.<p>During one episode of <i>The Simpsons</i>, they catch Bart committing some schoolyard prank, and he must meet his principal for disciplinary activities at 4:30 in the morning.<p>His response …

Martial Arts

3 protein bars you can easily make at home

You would never chase a workout with a Snickers—not if you're smart, at least.<p>But if you scan the ingredients of the chocolate–peanut butter protein …

Nutrition

The Runner's Strength Workout

Myth: The only way to get better at running is by running. Truth: Strength training is an essential component of becoming a better runner. Aside from …

Exercise

The 10 Best Moves to Lose Your Love Handles

BJJ World Pro Championship Results and Video

The UAE Brazilian Jiu Jitsu Federation host the Abu Dhabi World Professional Jiu Jitsu Championships, one of the biggest gi events that features cash …

Benefits of Interval Training

"Even if you don't want to race, it will help you make fitness improvements a lot faster," says running coach Jeff Gaudette of Boston-based RunnersConnect.net. "You'll lose weight, breathe easier, and progress faster toward whatever your goals are." Here's why you need to add these workouts into …

The Coolest Way to Do Cardio

Don't confine yourself to the treadmill or stationary bike. Make cardio fun—and challenging—with these heart-pumping, calorie-crushing bodyweight moves<p>You won't find <i>Men's Health</i> fitness advisor BJ Gaddour, C.S.C.S.,slogging away on the treadmill any time soon.<p>For his cardio workouts, the trainer …

Kettlebell Swing Mistakes

Sadly, the swing is easy to screw up. And with the rising popularity of the kettlebell, this is more apparent than ever before. I watch YouTube videos of men picking up heavy bells and tossing them haphazardly in front of their bodies. I've seen trainers with horrendous form pass on their technique …

Prime Your Body for Peak Performance

Unleash your potential with this new core move<p>A great warmup leads to a great workout. It elevates your heart rate, enhances the communication between your mind and body, and activates your muscle fibers, so you can go full steam ahead into your routine.<p>But doing arm circles won't cut it, says …

Heart Rates

The Simplest Way to Build More Muscle

The solution may come down to basic math: what you're doing + a little more = better results.<p>"There's a dose-response relationship between volume and hypertrophy," says Brad Schoenfeld, Ph.D., author of <i>The M.A.X. Muscle Plan</i>.<p>For beginning lifters, or those returning after a long layoff, the …

Look Better at the Beach

The Move That Makes Your Belly Disappear<p>Carve a V-shaped torso with this two-in-one, back-blasting exercise<p>Building your back can make you appear slimmer, even if you haven't lost an inch around your middle. Your largest back muscles—the latissimus dorsi—start on the lower half of your back and …

Interval Workout for Cravings

The key is to use a work-to-rest ratio of 1:4, says Sim. For example, try hopping on an AirDyne bike and sprinting as hard as you can for 15 seconds; then cruise for 60 seconds. Repeat for a total of 30 minutes. Want an arsenal of sprint workouts that squash hunger pangs? Then check out these three …

NAGA Fighter Loses Grappling Match in Disgusting Fashion

One unlucky man’s run in the North American Grappling Association (NAGA) tournament came to a smelly end over the weekend, after his opponent allegedly farted in his face.<p>MMA and Brazilian Jiu-Jitsu fans are familiar with the omoplata technique, a shoulder lock typically used for either submitting …

Brazilian Jiu Jitsu

How to Use Plotters & Vectorize Images

What Martial Arts Have to Do With Atheism

An interview with Sam Harris about self-defense and the seduction of faith<p>A knife is seen on a street after a fight in downtown Rome in 2012. (Yara Nardi/Reuters)<p><i>Sam Harris is best known as a vocal opponent of religious faith. But he is also a student of martial arts and armed self-defense, and a</i> …