DJ Fraley

31 Flips | 1 Magazine | 8 Followers | @dlfrale | Keep up with DJ Fraley on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “DJ Fraley”

10-Minute Treadmill Blast

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started …

Exercise

Big Switch - Better Results

You’re doing it wrong. This is usually a cry you’ll hear from some skinny twerp who memorized a few YouTube videos and now thinks he’s qualifed to be …

Trainers

Best of Both Worlds: Upper-Body Workout

<b>Duration</b> 1 day<p><b>Exercises</b> 12<p><b>Equipment</b> Yes<p>It’s an undeniable truth, and there’s a simple beauty to the concept; continually pushing your body to lift …

Workouts

Nuked Salmon Recipe with Polenta & Asparagus

Fish like salmon, trout and tilapia can taste great when zapped quickly in the microwave. Seriously. It's also a fast way to flood your body with a …

Food

Save Your Shoulders to Boost Your Bench

If your shoulders hurt when you bench, your pec minor muscle may be tight. This is the chest muscle that lies under the larger pec major. Even if you …

Workouts

Crackling Bobo Chicken Recipe

1. Split the chicken into 2 halves, removing the backbone first and cutting through the keel.<p>2. Remove the rib cage, leg, wing, and thigh bone, …

Food

Protein Power: Tuna Mac & Cheese Recipe

• 2 cups whole-grain macaroni pasta<br>• ¼ tsp salt<br>• 2 cups water<br>• 2 5-oz cans albacore tuna, flaked<br>• ⅔ cup 2% milk<br>• 1 ½ cups shredded reduced-fat cheddar cheese<br>• ¾ …

Food

Lift Doctor: Optimal Number of Exercises Per Workout

<i>“How many exercises should I do for each muscle group to maximize my gains in a workout?” – Jeff Lee</i><p>It will depend upon what type of workout you’re …

Exercise

The Death of the Set Workout

<b>Duration</b> 4 days<p><b>Exercises</b> 20<p><b>Equipment</b> Yes<p>Three sets of 10 is the foundation for most weight-training programs. And when you look around any gym, it’s …

Hyper Growth Meal Plan

build-muscle.jpg<p>Notice the word "diet" is not in this title? While dieting in general helps control body fat and deliver tight lines, underdoing your …

Fitness

Hyper-Growth Challenge

You know you want to build bigger muscles and get tighter lines, so we have created the perfect program to help you do it. Your transformation …

Muscle

Before They Were Pro Wrestling Superstars

1 of 8<p>Did you know that Muscle & Fitness cover star David Otunga had a pretty cerebral job before he stepped foot into the squared circle? Check out …

Brock Lesnar

Bedtime Fuel for Muscle Recovery & Fat Burning

1 of 4<p>You’ve heard the saying “you snooze, you lose”, but you probably never took that literally. We typically think of sleep as a recovery process. …

Do Hunger Genes Make You Fat?

Besides a better understanding of the obesity epidemic—which plagues more than one-third of Americans—these discoveries may eventually lead to new treatments. For instance, ghrelin-lowering drugs could help people with FTO mutations, says <i>Men’s Health</i> nutrition advisor Alan Aragon, M.S.<p>But focus too …

Is Disease Out to Get You?

Will Your DNA Leave You DOA?<p>5 weird ways that genes can increase your risk of getting sick<p>You already know the mega-risk factors for disease—yep we’re talking about <i>you</i>, smoking, sedentary lifestyle, and fast-food diet. What you may not know: Certain seemingly innocent genes—such as those that …

4 Brain Benefits of Tea

Brew a batch to strengthen your mental muscles<p>Tea has a rep for being one of the healthiest drinks in the world, thanks to its abundance of disease-fighting antioxidants. Yet when you need a quick pick-me-up, the herbal brew often takes a backseat to coffee. Plenty of research shows that tea has …

5 Foods That Lead to Inflammation

How your diet may be putting you on the fast track to disease<p>Can your dinner lead to your demise? People who eat foods that spur inflammation, such as those high in fat and sugar, have a greater risk of dying sooner than folks who stick with fruits and vegetables, finds new research from the …

Can Doctors Recognize Depression?

The condition is common—but too often it goes unnoticed<p>Whether they come through a public service campaign or a pharmaceutical commercial, messages about depression always end the same: Talk to your doctor. But new research begs the question of whether or not that works. <br>About one in 10 people …

Fend Off Disease with Coffee

Could a jolt of java keep diabetes at bay?<p>This news should perk you up: Three to four cups of coffee a day can lower your risk of developing type 2 diabetes by 25 percent compared to drinking less than two cups, according to new research from the Institute for Scientific Information on Coffee …

The Truth About Morning Heart Attacks

And people with long commutes who are up before 6 a.m. may be hit by a double whammy. Your body’s surge in PAI-1 and cortisol—beginning around 3 a.m. and lasting into the early morning—may coincide with the stress of making it to work on time if you’re up in those hours.<p>Besides painting a clearer …

The 5-Minute Trip That Could Save Your Life

You don't need a GPS<p>Step outside to gain some perspective. A short nature walk makes you more mindful of your future instead of wanting immediate rewards, according to new research from Amsterdam.<p>It's just the latest health benefit you'll get from hoofing it in the great outdoors—or even just the …

Wellness

How to Spot a Heart Attack: Signs and Treatments

Problem is, the subtler signals of ticker trouble may postpone treatment, since it takes longer to realize what’s happening. In the study, patients who experienced slow-onset symptoms received medical treatment within 3.5 hours compared to 2 hours, on average, for those who exhibited more dramatic …

How Your Career Can Save Your Life

Unemployment’s harmful effects on your health<p>Your job brings you more benefits than a steady paycheck: Long-term unemployment makes you age more quickly, according to a new British study.<p>Researchers found that 31-year-old guys who were unemployed for more than 2 years had the biological makeup of …

5 Weird Things Fast Food Does To Your Brain | Men's Health

How come? Fast food brings to mind speed and instant gratification, both of which make you more restless, says study coauthor Sanford DeVoe, Ph.D.<p>We don’t need to remind you what fast food can do to your body, but you might not know these surprising ways it can screw with your brain.<p><b>Burger King</b> …

4 Reasons to See Your Eye Doctor

Even if you have 20/20 vision, an annual check-up is still a good idea<p>Eyes aren't just a window to your soul—they could also reveal health problems: Hard-to-spot “micro-bleeds” in the small vessels of your eyes could be a sign of impending heart trouble that only a trip to the eye doc can ID, finds …

The Truth About "The Flush"

What's possibly going on? When an alcohol metabolite called acetaldehyde builds up in your system, it causes your blood vessels to constrict, which weakens blood flow and makes you look like a guy who’s thrown one too many plates on his barbell, explains study coauthor Jong-Sung Kim, M.D., Ph.D., …

Are You Getting Pain Meds You Don’t Need?

What you need to know before you go to the hospital<p>Oxycontin. Vicodin. Percocet. Opiates like these can make the agony of surgery or cancer more bearable. But potent painkillers come with serious risks—namely addiction and even death. That’s why health experts have repeatedly warned against their …

A Brain-Saving Cancer Killer

Why scientists are encouraged by a brain cancer vaccine<p>Vaccines protect against measles, mumps, and the flu. But one day you could roll up your sleeve for a shot against brain cancer, too.<p>In a new study from Cedars-Sinai Medical Center, 50 percent of patients with a common and deadly type of brain …

Discover Diseases Around You

While the most obvious audience for this project is other researchers, van Panhuis adds the general public has just as much to gain from the information. “If the news reports an outbreak, people can look up the disease and see where epidemics have happened before, if they were common in the past, …