Evan Lei

102 Flips | 2 Magazines | 7 Likes | 1 Following | 489 Followers | @evan7788 | Keep up with Evan Lei 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 “Evan Lei”

Build Awesome Abs and Arms With This One Exercise

All you need is one light dumbbell—and some serious core strength<p>If you’re looking for great-looking abs and arms, give this pushup-position row complex a shot, says <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S.<p>You’ll perform a row, reverse fly, and triceps kickback from a plank position—over …

3 Exercises That Build Seriously Impressive Side Abs

Carve your obliques—and protect your back—while creating a more powerful torso<p>Obliques help you flex and rotate your spine, and they protect against back injury when you move something heavy.<p>These three exercises strengthen your obliques for better sports performance. Plus, they’ll burn belly fat, …

This Game-Changing Tip Will Bulletproof Your Knees

Increase your lower-body power and stability with this tiny tweak to the stepup<p>The stepup is an excellent exercise for adding muscle to the hips and thighs and developing stability throughout the lower body. It can even help lower your risk for a knee injury.<p>And with one minimal adjustment to your …

The Best Way to Burn Fat If You Hate Cardio

(It’s actually the best workout for weight loss, period.)<p>There’s cardio, and then there’s MetaCardio.<p>Cardio is any exercise that gets your heart rate up, burns fat, and improves whole body circulation. MetaCardio does all that and more.<p>Instead of using traditional modes of cardio training, …

How to Hack Your Gut Bacteria So You Can Lose Weight and Fight Disease

Here’s everything you could possibly want to know about your microbiome<p>“Microbiome” is a buzzword that’s taken over the nutrition world in the last few years.<p>No, it’s not that Pauly Shore movie from the 1990s. (That’s <i>Bio-Dome</i>.) Microbiome refers to the vast and complex populations of bacteria that …

Wheel 3: Fat-Bombing Bells

There's nowhere for calories to hide from this high-intensity routine<p><i>Editor’s note: This workout 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 plan, which includes 6 high-intensity workouts and 9 tasty heart-healthy …

39 Butt-Building Exercises to Try during Leg Day

How many of these have you done before?<p>If you were to name as many glutes exercises as possible in a couple minutes, how many would you get? Maybe 10 or 15 or even 20?<p>But what about 39?<p>That’s how many are shown in this 2-minute video from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p><b>Related:</b> Try the …

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 …

How to Burn as Much Fat as Possible During and After Your Workout

You need to find the sweet spot between intensity and density. Here’s how<p>Some trainers want you to believe there’s a “best" way to train for fat loss. That their approach is superior to the next guy’s.<p>But there are only two factors that really matter: intensity—how hard you work—and density—how …

The 20-Minute Kettlebell Shred

With one kettlebell and enough room to swing it, you can get an awesome metabolic workout<p>A new study in the <i>Journal of Strength and Conditioning Research</i> shows that the length of workouts doesn’t matter. The Danish researchers compared nine shorter sessions to three longer ones, and found absolutely …

The Ultimate Muscle-Building Grips for Curls and Flyes

The secret to bigger biceps and rear deltoids could lie in your thumbs and pinkies<p>Your thumbs and pinkies could hold the keys to better biceps and rear deltoids. Check out the video below to see where they should be placed during curls and flyes to better activate your muscles.<p><b>Biceps Curls</b><p>New grip: …

The 5 Exercises Every Guy Should Master

Before you do another rep, make sure you’re an expert on these movements first<p>I know the best way to train my body. But this knowledge took almost two decades to accumulate.<p>So when I look back on my first workout ever, I cringe.<p>There are so many things I would do differently. If I had known back …

The 70 Best Bodyweight Exercises to Seek and Destroy Fat

Use these cardio movements to wipe out calories and get seriously lean<p>What happens when you ask <i>Men’s Health</i> Fitness Director how he burns fat fast?<p>He answers your question with this video—a compilation of his favorite 70 bodyweight cardio exercises.<p><b>Related</b>: METASHRED EXTREME—the Ultimate Fitness …

The Lunge That Smokes Your Hips and Thighs

If you’re not already doing this lunge variation, you need to start today<p>For wheels of steels, lunges are a must. They build single-leg strength and stability, and a lean-looking lower body.<p>But if you want to kick up the intensity level a few notches, then do threaded lunges. They’ll improve your …

Discover the Workout We Call ‘Psychotic Shoulders’

Use this 5-exercise complex to build insanely strong and stable shoulders<p>I call this routine Psychotic Shoulders. It's insanely hard, and you have to be a little unhinged to enjoy it.<p>It’s a 5-move complex that blends strength and power exercises with extended stability moves. The torturous mix …

The Bodybuilding Superset That Packs on Serious Upper-Body Muscle

Here’s how to achieve an epic chest and back pump<p>If you want to get bigger up top, then you need to stick with the basics: the pushup and the bent-over row.<p>This push-pull pairing is a classic bodybuilding technique that has withstood the test of time.<p><b>Related:</b> Try the Anarchy Workout—One Guy Lost 18 …

The Complex That Firebombs Fat in Just 5 Minutes

Incinerate belly fat at the end of your workout with this metabolic finisher<p>A complex is one of the fastest ways to burn fat. You never have to put down the weights, so you move non-stop from exercise to exercise with zero rest.<p><b>Related:</b> The Anarchy Workout From <i>Men’s Health</i>: 2 Dumbbells, 30 Minutes, …

The 16 Best Workout Moves To Burn Fat

These moves will absolutely torch your fat.<p>If you're asking around your gym about the best way to work out to burn fat, someone will inevitably point you to an open corner and tell you to do one single move until you drop (and can't jump back up again): Burpees.<p>The full-body exercise might just be …

The MetCon Meltdown

This high-intensity metabolic conditioning workout creates a serious ‘afterburn’ effect—for staggering results<p>Are you ready for a metabolic EPOCalypse? The 10-minute shred cycle below will blast calories while you work out, and stoke your metabolic furnace for hours afterward—for a fat-burning fire …

19 Ways to Build Your Back

Discover the simple exercises that will make you strong<p>There’s an old saying: If you want to grow, you have to row.<p>That’s “grow” as in your muscles and “row” as in the exercise.<p>So we asked <i>Men’s Health</i> fitness advisor Andy Speer—creator of the cutting-edge Anarchy Workout—to give us 10 ways we can …

The 5-Pound Dumbbell Exercise That Absolutely Annihilates Calories

Want to melt away belly fat? Step away from the heavy iron and try this explosive movement instead<p>When you want to torch a ton of <b>calories</b> in a short amount of time, you probably don’t even glance at the 5-pound dumbbells. But big metabolic storms come in small packages, says <i>Men’s Health</i> Fitness …

Why You Should Row Slow for a Stronger Back

Powerful, heavy rows are fun to crank out, but you should decrease the speed and the weight every now and again<p>Are your dumbbell rows always fast and explosive? You might want to slow them down a bit, according to <i>Men’s Health</i> Fitness Director BJ Gaddour.<p>“If you're using too much momentum when …

The 79-Rep Fly and Burpee Challenge

You’ll need a TRX, endurance, and a whole lot of willpower to crank out this two-move routine<p>For a sure-fire way to make your muscles work ridiculously hard during an exercise, just add a TRX.<p>Created by former Navy SEAL Randy Hetrick, the suspension trainer increases the challenge to your core and …

Finish Your Workout with ‘The Face Melter’

This fast and furious routine will leave you standing (or lying) in a pool of sweat<p>This finisher only involves one exercise, but it’ll torch an insane amount of fat and leave you dripping from head to toe. That’s why <i>Men’s Health</i> Fitness Director BJ Gaddour calls it the “face melter.”<p>“Sometimes you …

This Might Be the Craziest Mobility Exercise Ever

It’s called the orangutan crawl, and it’s a can’t-miss movement<p>When you do the orangutan crawl, you won’t feel like you’re working out. You’ll feel like you’re playing. It’s fun, but it’ll also improve your strength, mobility, balance, and coordination all at the same time.<p>“Animal-like movements …

3 Back-Saving Tips for the Weight Room

Keep your back strong, healthy, and pain-free with these simple lifting cues<p>Your strength training routine makes you feel like Superman—bigger, stronger, more invincible. You steadily make progress. You add weight, up the intensity, and look and feel better.<p>And then your back suddenly hurts, …

The 165-Rep Ab Challenge

Can you finish in 2 minutes?<p>No part of your midsection can hide during this fitness challenge. Todd Durkin, C.S.C.S., author of <i>The IMPACT! Body Plan</i> chose three exercises to hit your core from every angle: V-ups will pound the front, Russian twists will hammer the sides, and skydiver holds will …

The Most Overrated Triceps Exercise

Kick this old-school move to the curb in favor of a muscle-building alternative<p>Some exercises like the squat, deadlift, pullup, and pushup stand the test of time. Others quickly go extinct because they cause injury or they’re just plain ridiculous. (Think: single-leg barbell squats on a Bosu ball.) …

The Ultimate Dorm Room Workout

Got 15 minutes? Then youll conquer the Freshman 15<p>Between classes, studying, and partying—not necessarily in that order—most college students don't feel like they have time to walk 10 minutes to the campus gym, let alone work up a good sweat.<p>That's why we enlisted BJ Gaddour—an Amherst College …

You've Never Done Split Squats Like This Before

Test your strength and coordination in an all-new way<p>The split squat is a terrific way to build your lower body. But if you want to make it work every muscle from head to toe, grab a medicine ball.<p>The med-ball split squat flow—as shown in the video above—challenges your quads and glutes to …