Ng Kok Keong

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Fitness & Nutrition on Twitter: "Carve out a killer six-pack with these gut-busting isolation moves by celebrity fitness trainer @adrianjamestv - http://t.co/vzAzbKFelx"

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6 Moves to Sculpt Beach Abs

Beach season is here, and so is its shirtless dress code. Are you ready to bring a six-pack to the party?<p><b>IF THE PATH TO A FLATTER STOMACH WERE</b> paved with crunches, every man with a gym membership would sport a six-pack. "But crunches only flex your trunk," says Todd Durkin, C.S.C.S., author of <i>The</i> …

3 Bird-Dog Exercise Variations (Video & Photos)

The <b>Bird Dog exercise</b> is a classic core exercise that emphasizes lower back strength and balance. If you’ve never done it before, the first few reps …

Six pack abs in six meals

[dropcap]E[/dropcap]ating the right food at the right time is (together with working out, resting and recovery) one of the most important parts of …

The 5-move anywhere abs workout

We don’t doubt your will to get six-pack abs. Now, it’s time to be consistent and have them look the way you want them to—ripped. We caught up with …

Strong, Fast, and Ripped: The Training Plan

Build an athletic body that's primed for peak performance<p>Why do you work out? Better question: Why do you <i>train</i>? Because there is a difference. After all, lots of people work out—to burn calories or relieve stress or just because they like to sweat. But athletes train. They train with the purpose of …

Attack Your Abs and Your Glutes with One Genius Move

Hammer your front and backside at once<p>While guys spend a lot of time working their abs, they don't pay as much attention to their backside. And that's a problem because one of your body's largest and most powerful muscle groups resides there: your glutes. So BJ Gaddour, C.S.C.S., creator ofthe</b> …

The Insanely Tough 10-Pound Dumbbell Workout

Who says iron has to be heavy to get a good workout?<p><i>Men's Health</i> fitness advisor BJ Gaddour can overhead press 100-pound dumbbells and make it look easy. But that doesn't mean he won't use light weights too.<p>"Ten-pound dumbbells can challenge your muscles and cardiovascular system in ways that heavy …

The 14-minute bodyweight workout to make up for missing a day in the gym

LeoPatrizi / Getty<p>LeoPatrizi / Getty<p><b>Duration</b> 14<p><b>Exercises</b> 13<p><b>Equipment</b> X<p>Whether you had a crazy week at the office or were simply just too busy to make …

The Workout That Can Help You Lose 2 Inches Of Belly Fat

It's scientifically proven to detonate fat, and it only takes 20 minutes<p>If you want to lose a belt size, skip the treadmill. Performing intervals during your regular workout may help you lose more belly fat than steady-state cardio, according to Greek researchers.<p>In the study, participants …

How To Build A Rock Solid Core | Crucial Fitness

<b>Core Workout with iSupp Ambassador Mathew Tidball.</b><p><b>Commonly asked questions: How to build a rock solid core? What are the best ‘abs’ exercises?</b><p>The …

Workouts

Bodyweight Workout: Fat Shredder

THE BURPEE<p>From a standing position, squat down and quickly kick your feet out to the top of a pushup position. Immediately bring them back underneath …

Workouts

4 Pushup Mistakes You Don't Know You're Making

Are you guilty of these pushup saboteurs?<p><i>This article was written by Kelsey Cannon and provided by our partners at</i> Men’s Health.<p>The pushup is a classic exercise that you learned in middle school. But for that same reason, you've probably picked up some bad habits throughout the years. "Your …

No-Running Cardio Program You Can Do at Home

You don't need a gym membership, and you don't need to check the weather report -- you can do cardio in the comfort of your home right now, for free. Simply follow the visual guides and you'll be done in half an hour! The best part is, since these are printable A4 posters, you can catch up on your …

5 Boredom-Busting Treadmill Workouts

<i>By Amanda MacMillan</i>, SELF<p>Hate the dreadmill? These high-intensity interval routines will challenge your body and your brain, boosting your fitness level as the minutes fly by.<p><b>The Get-Back-on-Track Workout</b><p>The treadmill is the first place many people head when entering (or re-entering) a gym, says …

The T-shirt workout routine to get a jacked upper body

The Riker Brothers<p>The Riker Brothers<p><b>Duration</b> 60<p><b>Exercises</b> 6<p><b>Equipment</b> Yes<p>Regardless of style, there’s one detail that all suits, from the baggy …

Six Moves for a Shredded Six-Pack

1 of 7<p>The Elusive Six-Pack<p>Ah the six-pack. The goal of most every fitness enthusiast. A tight, lean, shredded stomach not only looks great, but also …

The Ultimate Full-Body Kettlebell Workout for Any Fitness Level

They may look like cast iron doorstops, but kettlebells are meant for anything <i>but</i> lying around. Case in point: Studies show that training with …

Exercise

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 …

Lose Weight Fast: You Won't Believe How To Hit 6% Body Fat

<b>Pop quiz:</b> What's the best way to get shredded? If you're like most people, what came to mind was a combination of extreme food and calorie …

6 Keys To Effective Ab Training

The secret to a sculpted midsection is that there is no secret. It takes a combination of hard work in the gym, excellent dedication to a good …

Fitness

The 100-Rep Squat Workout

Joseph Arangio

Get Ripped With These 6 Must-do Kettlebell Exercises

1 of 6<p>Klaus Vedfelt/Getting Images<p>1. Kettlebell Deadlift<p>Kettlebells start here. The deadlift adds muscle to your hips, hamstrings, glutes, and back. …

Workouts

Target Your Tris

Say you hit traffic on the way to the gym and you’re left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking …

30 Days of High-Intensity Interval Training (HIIT)

Our bodies are designed to optimize at whatever level of training we push at them. This is a survival mechanism intended to give us an evolutionary advantage in Paleolithic times. In the modern age it just means that the workout we have scheduled to do on a busy day delivers diminishing returns as …

Guide to Dairy vs. Non Dairy Milk

COW’S MILK<p><b>One Cup Serving (skim):</b> 80 calories, 0g fat, 0 g saturated fat, 8 g of protein, 30% DV Calcium and 25% DV Vitamin D. Milk also offers …

Shoulder Training: 4 New Shoulder Shapers

Vital Stats<p><b>Name:</b> Vincent Russo <b><br>Height:</b> 5'10" <b><br>Weight:</b> 190 offseason, 180 contest<p>It doesn't matter if you're in the gym for aesthetics or athletics‐your …