Fritz Gerard Quirante

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How to Speed Read Like a Pro

Slept through class this semester? Catch up in a flash<p><b>Step 1</b><b>Sit up straight.</b> If you recline too far, your mind will think, relax, slow down.<p><b>Step 2</b><b>Let your fingers guide you.</b> Place your index fingers on opposite sides of the line you're reading, and drag your fingers down as you read. This …

College & University

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 …

The 4-Minute Gut and Guns Challenge

Put your biceps and abs to the test with this 2-move challenge<p>This might become your favorite weekend challenge to date. The reason: It hammers your biceps and abs—two muscle groups that most guys love to pay special attention to.<p>The challenge is comprised of only biceps curls and knee-tuck situps. …

Melt Away Fat with The Metabolic Supercharge

Crank up your calorie burn and shed stubborn pounds with this full-body fat fryer<p>You have to give those last 5 to 10 pounds hanging around your middle credit: They have real staying power. Like a cold, Madonna, and hipsters, they just won’t go away.<p>But now you can kick those pigheaded pounds to the …

The Super Tough Pushup Variation That Builds More Muscle

Ignite new muscle growth with this tweak to the classic pushup<p>The old-school pushup is a staple in almost every gym-goer’s workout plan. It pumps up your chest and arms, smokes your core, and can be done almost anywhere.<p>But a simple tweak to the move’s starting position can stimulate new muscle …

The Justin Bieber Workout

The pop star packed on serious muscle using a 5-days-a-week bodybuilding routine. You can get the same results, in less time, with our ultimate skinny man’s muscle-building plan<p>As a celebrity, Justin Bieber is in uncharted territory. Few humans have ever been richer or more famous before their 21st …

Exercise

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 …

The Upper-Body Exercise That Will Make Your Muscles Scream

All it takes is a pair of dumbbells and some willpower<p>Grab a pair of super-light dumbbells—seriously, trust us on this one—and get ready for your arms to feel like they're on fire. (In a good way, of course.)<p>"I call this exercise the screamer because, without resting, you'll combine a push, a pull, …

How to build a high-end, overclocked PC (as written by an idiot)

Technology

Why the Body You Want Won’t Happen Overnight

The sensible man’s approach to fitness that lasts a lifetime<p>I’ve heard stories about athletes who enhance their performance by sleeping in high-altitude chambers, drinking kale smoothies every four hours, getting deep tissue massages every day, or training with equipment that looks like NASA's …

Top Trainer Is “Shocked” By How Hard This Exercise Works Your Abs

Forgotten what a deep abdominal burn feels like? Try this and work your abs harder than you thought possible<p>If a deep abdominal burn—from your workout, not a hot wings binge—is a distant memory, it’s time to exterminate your regular core routine.<p>That lack of soreness means that your abs likely …

Build Total-Body Muscle with This Brand-New Bodyweight Move

You've performed the lunge and the pushup, but you've never done them like this before<p>If you're looking for a creative way to challenge your muscles, try combining two old-school moves into one awesome new exercise.<p>The lunge to pushup works a ton of calorie-torching muscles like your glutes, quads, …

Take BuzzFeed’s 14-Day Butt And Core Challenge

Take this challenge with us, and reap the strong-butt-and-core benefits. Plus, get in the habit of doing something physical at least once a day. It's a win-win!

The 2-Minute Body-Fat Detonator

Test your power with this 4-move challenge<p>Explosive movements take a lot of energy. That's one of the reasons why squat jumps often feel so much harder than a regular bodyweight squat.<p>"Exercises that require your muscles to fire quickly rely on your fast-twitch fibers," explains Todd Durkin, …

Improve Your Vital Signs

Follow this advice and improve your heart's health in 5 weeks<p>What numbers are closest to your heart? Your child's birthday? Your wedding anniversary? Your one-rep-max bench press? All right, now we'll tell you which ones should be closest to your heart—and in a literal sense already are: LDL and …

Diabetes

3 Exercises That Test Your Total-Body Strength

Elevate your heart rate and make your muscles pop with this high-intensity challenge<p>It seems like there’s an infinite number of exercises out there. But many of them break down in to three neat categories—pull, push, and lower-body movements, says Andy Speer, creator of <b>The Anarchy Workout</b>, the …

The Best Cardio Workout for People Who Hate Cardio

Sizzle fat and rev your metabolism for hours after you leave the gym<p>Cardio haters, rejoice. The 4-minute calorie-torching wonder known as the Tabata protocol lives up to the hype, according to an Auburn University study.<p>Participants performed eight 20-second rounds of jump squats separated by only …

The Cutting-Edge Pushup You Haven't Tried

This variation will smoke your muscles from head-to-toe<p>You get instant gratification when you lift more weight in the gym. And you can get the same degree of satisfaction when you try a new variation of a bodyweight move, says David Jack, founder of ActivPrayer in Phoenix, Arizona and creator of …

The 5-Minute Ab Workout You Need to Try

Add this core-shredding finisher to the end of your next sweat session<p>Check out the abs on Andy Speer, winner of <b>Men's Health Next Top Trainer</b> and creator of the new fitness DVD <b>The Anarchy Workout</b>, in the photo above. He keeps his eight-pack chiseled with fast-paced core finishers like the one in …

Build Your Chest with Just 3 Exercises

Try this intense new way to shred your upper body<p>Want to elevate your pushup game? Try this compound progression—a combination of exercises that targets the same muscle group with a few different moves.<p>Each pushup variation in this progression will work your chest in a slightly different way. …

Sculpt Your Abs With 3 Exercises

Deliver a serious punch to your gut—in a good way<p>If you're sick of performing planks for what feels like days, here’s a killer new way to sizzle your six-pack: the hollow body progression.<p>Andy Speer, winner of the 2015 <i>Men's Health</i> Next Top Trainercompetition, uses the drill in his workout program, …

Work Your Abs Standing Up

Sizzle your six-pack with the hip switch<p>The term “ab exercise” is often synonymous with planks or situps, but agility drills—like the hip switch—can get your core muscles working overtime.<p>If you have access to a ladder, grab one. But if you don’t, you can <b>Use a Piece of Chalk to Create Your Own</b> …

The Exercise That Will Smoke Your Six Pack

This variation of a classic exercise will work your abs harder than ever<p>For a greater challenge to the classic plank, take your workout sideways with the lateral crawl. “It’s essentially a sideways moving plank,” says Sam Stauffer, an expert trainer for <b>Men’s Health Thrive</b>, a cutting-edge functional …

The Workout That Burns Fat Seriously Fast

Can you keep up with the winner of Men’s Health’s Next Top Trainer?<p>Justin Miller<p>This high-intensity cardio challenge will give you a taste of The Anarchy Workout, the newest fitness DVD from <i>Men’s Health</i>.<p>Creator Andy Speer—winner of the first-ever <i>Men’s Health Next Top Trainer</i> competition—was able to …

The Challenge That Secretly Carves Your Abs

These 2 moves back-to-back will chisel your core<p>Certain exercises—like planks and situps—are known for sizzling your six-pack. But the core-carving benefit of other moves isn’t so obvious until you’ve completed a few reps and your muscles are burning.<p>“Pairing two of these unexpected ab-blasters …

Why You’re NEVER Too Busy to Exercise

A new study proves you can always fit in a great workout<p>Scratch “too busy” off your list of excuses to not work out today. Just a single minute of hard exercise may improve your fitness, suggests new Canadian research.<p>In the study, participants trained on stationary bikes three times a week for 6 …

The Incredible 2-Minute Ab Workout

This super-hard superset will send your heart rate through the roof<p>Performing two exercises back-to-back without resting—in what's called a superset—is one of the best ways to squeeze a lot of muscle-building work into a short period of time. That's how Sean De Wispelaere, an expert trainer for</b> …

The Body-Weight Abs Blaster

Send a shockwave through your six-pack<p>Four exercises. Two rounds. No weights necessary. “This bodyweight challenge might not look tough, but each move delivers a hit to your abs,” explains Todd Durkin, C.S.C.S., author of <i>The IMPACT! Body Plan.</i> “And the cumulative impact of performing rep after rep …

Blast Your Muscles and Lungs with These Sinister Supersets

Get a fast-paced total-body workout in just under 4 minutes<p>Most weekend challenges tax a specific skill set or muscle group to see how you stack up. But this week, challenge creator Todd Durkin, C.S.C.S, author of <i>The IMPACT! Body Plan,</i> just wants to see how much you can handle.<p>Using both power and …

The Calorie-Blasting Cardio Move You Can Do Almost Anywhere

Make the most of your time and space with this muscle-building exercise<p>Whether you’re crashing with your family or hosting them during the holidays, you’ll probably be squeezing a ton of people into a small house. Unfortunately, “not being in your own element or having very little space can deter …