Julius Medalla

38 Flips | 3 Magazines | 5 Likes | 8 Following | @oyetmedalla | Keep up with Julius Medalla 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 “Julius Medalla”

Blast Your Entire Upper-Body With These 4 Moves

This complex from trainer Andy Speer will fire up your muscles without taking up a ton of time<p>This complex from trainer Andy Speer, creator of Anarchy Arms from <i>Men's Health</i> — a series of workouts that will help you build a ripped upper-body — will fire up your muscles without burning up a ton of …

Workouts

The 30 Best Leg Exercises of All Time

A strong lower body is crucial to performance—whether you’re looking to improve your sports performance, gym work, or just daily fuctional fitness. …

Exercise

Photos: The best of Poland's stunning Lower Silesia

European Travel

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 Quad Quake Workout

This triple-threat, three-exercise circuit pumps up your thighs, jacks up your heart rate, and incinerates your belly<p>The quadriceps are your body’s biggest muscles, and when you work them in concert with your glutes and hamstrings, you hit more than 50 percent of your body’s total muscle mass.<p>It …

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 7-Minute Ab Workout

This awesome routine leaves no core muscle untouched<p>Back in the 90s, “8-Minute Abs” was all the rage for a while. It even led to a joke: “You know what’s better than 8-Minute Abs?”<p>“7-Minute Abs!”<p>No, it wasn’t funny, and of course we all know you can’t get great abs in 7 minutes. (Or 8 minutes.)<p>But …

The Right Way to Do the Burpee

Here’s everything you need to know to own the ultimate fat-fryer: burpees<p>When it comes to fat loss, the best exercises are movements that can be done anywhere and that work a ton of muscle groups at once. One of my favorites: the burpee. It’s tough, it’s efficient, and if done right, it can …

The best two-dumbbell workout

Build Bigger Biceps with Just One Simple Exercise

One exercise, five different recipes for smoking guns<p>When it comes to zeroing in on your biceps, there’s probably no better exercise than the old-school curl. But that doesn’t mean you shouldn’t tweak the movement.<p>In fact, making small alterations to the way you curl the weight can lead to bigger …

The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break …

Workouts

Workout Nutrition: What and When You Should Eat to Build Muscle

Use this nutrition guide to get the best results from your workouts<p>Your body is a machine that constantly reinvents itself.<p>Every minute of every day, it breaks down its own tissues and replaces them with new stuff it makes from a combination of the food you eat and recycled material it scavenges …

25 Must-Try Medicine Ball Exercises

Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds!), these weighted …

Workouts

3 Genius Ways to Use a Medicine Ball

If you're not slamming it, hurling it, or throwing it, you're using it all wrong<p>Start building more muscle all over with our ballistic guide to one of the world's oldest and most effective power tools<p><b></b><b>Make an Impact</b><p>The ball should hit a wall or the floor on every rep. " Be explosive," says Sean De …

11 Wonderful Reasons to Visit Berlin | loveholidays.com blog

With its rich history, diverse setting and rapid modern development, it’s no wonder that Berlin is one of the world’s most popular city break …

Germany

A Tale of Two Cities: Amsterdam and Berlin

<b>Amsterdam:</b><p>If being around really tall people is your kind of thing, go to Holland. The average man is 6'3". And that's without clogs on. As well as …

Germany

Lighten Up to Bulk Up

<b></b>Lighten Up to Bulk UpIt’s one of the most popular assumptions in all of gymdom: To get big muscles, you need to lift big weights. Fitness culture is …

The Only 5 Ab Exercises You'll Ever Need

<i>By K. Aleisha Fetters, DETAILS</i><p><i>(photos: Getty)</i><p>Take a look around your gym: There's no end to the array of abs exercises that guys are churning out. Their bodies are contorted. Their foreheads are drenched. But their abs? Meh.<p>See, when it really comes down to it, all you really need are five staple …

The 5-Minute No-Crunch Core Challenge

These four explosive movements chisel your abs, boost your metabolism, and skyrocket your heart rate. How fast can you do them?<p>Skip the crunches this weekend. Instead, blast your midsection with this lightning-fast 5-minute challenge from Todd Durkin, C.S.C.S., author of <b>The IMPACT! Body Plan</b>.<p>You’ll …

24 Hours in Munich, Germany

Is 24 hours really enough time to discover a city? If that city is Munich, it certainly is.<p>Settle down all you Bavarian lovers. There’s no need to …

Mandarin Oriental

More Places to Shop in Munich, Germany – The Everywhereist

Inside the Schrannenhalle Marketplace in Munich’s Old Town.<p>As an American, it’s often weird going to Europe, because their consumer culture isn’t …

Oktoberfest 2013: travel guide

The <b>Munich</b>Oktoberfest justly lays claim to being the world's largest folk festival (yes, it's not just about drinking beer). Over the past decade the festival has attracted an average of around six million visitors a year who between them have consumed almost 7 million litres of beer and munched …

Twenty things you didn't know about Germany

1. Germany has (once) lost a penalty shootout in a major football competition. It was in 1976 when the then West Germany lost a shootout 5-3 in in the European Championships against Czechoslovakia. On the four other occasions the Germans have been involved in one, they won.<p>2. There is a Barbie doll …

Budapest for free

Budapest is a bargain destination, though you still have to pay for just about everything. That doesn’t mean you’ll be reaching for your wallet from morning till night – the following top attractions and activities won’t cost you a forint. For the most part they involve being on the outside looking …

Five Fitness Experts on How to Stay Shredded All Season Long

<b></b>Five Fitness Experts on How to Stay Shredded All Season LongWith spring in full swing and summer shortly behind it, you'll be shirtless before you …

Fitmodo: These Are The Most Time-Efficient Fat-Burning Exercises

Gizmodo speaks with an Australian sports science and fitness expert to uncover which exercises provide most bang for buck. Perfect for making the …

Fitness

10 Exercises That Burn More Calories Than Running

We're huge fans of running. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road.<p>It also burns calories, of course. At a 10-minute per mile pace, you'll fry about 10 calories a minute.<p>That's a solid number, and if you run faster, you can burn …

5 Best Kettlebell Exercises For Chest Strength

If you’re looking to build up your chest and get bigger, stronger arms, kettlebells can be one of your best resources. These cast-iron weights are …