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12 Ways to Build Muscle with Your Diet

1 of 13<p>Oatmeal Fruit Bowl<p>You know that protein builds muscle. Duh. You know that you want to avoid fast-burning carbs if your aim is to stay lean, …

Nutrition

Sponsored Post: Pre- and Post-Workout Nutrition Simplified

<b>Key Concepts</b><p>• Designing meals with protein first (necessary building blocks), followed by healthy fats and carbohydrates (for energy) is a prudent …

12 Laws of Fat-burning for a More Chiseled Physique

1 of 12<p>1. Slash (Calories) and Burn<p><b>Step 1</b> revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop …

Nutrition

Master the Windshield Wiper for Amazing Abs

The windshield wiper—where you hang from a pull-up bar, raise your legs, and then rotate them from side to side—is the Bigfoot or Loch Ness Monster …

Workouts

Full-Spectrum Strong: Army Ranger Workout

Five years ago, Major Mark Ivezaj went searching for a better training program for the men under his command in Alpha Company, 3rd Battalion, 75th …

U.S. Army

Diet 911- The 4% Body fat Solution

Dear M&F,<p>I’m 18 years old, 5'8" and 175 pounds at about 14% bodyfat. I used to weigh 200 pounds at 16% bodyfat, but I felt too big and bulky so I’ve …

Nutrition

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a …

High Intensity Interval Training at Home

By now you know it’s possible to get in a great high-intensity lower body workout at home with minimal equipment, which explains why you’re standing …

Exercise

The M&F Man of Steel Workout

<b>Duration</b> 7 days<p><b>Exercises</b> 31<p><b>Equipment</b> Yes<p>Since 1938, Clark Kent has been disappearing into phone booths and reappearing a moment later as Superman, …

61 Ways to Fight Fat

How do I lose thee? Let me count the ways. We give you 61 (plus a few bonus tips for you dedicated online readers). Losing those last few inches, …

Exercise

16 Surprising Facts About Bananas

Bananas are one of America’s favorite fruits, with some 96 percent of consumers reporting buying bananas last year. In fact, on average, Americans …

20 Best Muscle Building Foods

Your ability gain muscle has as much to do with what you eat as how hard you push yourself in the gym. But if you include these foods, suggested by …

Nutrition

Instant Muscles: The Proper Way To Deadlift

Be explosive. That’s the first commandment when it comes to heavy, multijoint movements like the bench press and squat; and acceleration is crucial …

Workouts

Arnold Schwarzenegger's Six-Pack Routine

Jack Mitchell / Contributor / Getty<p>A wide variety of exercises are recommended for shredding the abs, and I did most of them throughout my …

Workouts

Washboard Abs Made Easy

With the summer creeping up on us once again many of you will want to hit the beach, swimming pools, or just walk the streets shirtless with …

Workouts

The Rock Tweets 'Hercules' Diet Plan and Workout Pics

We are big fans of The Rock. From his shoulder workout to his chest routine, the star of <i>Pain & Gain</i> and the host of <i>The Hero</i> has shown that hard work …

Fitness

6 Biggest Nutritional Problems, Solved

When it comes to fitness, there are two main archetypes: the success story and the cautionary tale. The success story is the gym rat who has found …

Fitness

20 Numbers Every Weightlifter Should Know

Our daily lives are cluttered with numerals—speed limits, bank codes, gas prices, birthdays, parole numbers, etc. But for people who exercise …

Exercise

The 12 Most Common Fitness Mistakes Guys Make

1 of 12<p>Lifting too much weight<p>There’s no shame in wanting to lift as much weight as humanly possible, but it won’t do you much good if you get hurt, …

Workouts

9 Tips to Lose Fat Fast

1 of 9<p>Bojan89 / Getty<p>1. Drink More Water<p>German researchers have shown that drinking about two cups of cold water can temporarily boost metabolic rate …

Nutrition

The Best Full-Body Summer Workout Plan

<b>Duration</b> 5 days<p><b>Exercises</b> 69<p><b>Equipment</b> Yes<p>Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription …

Exercise

5 Moves for Six-Pack Abs

Just because you can't get to the gym doesn't mean you have to neglect your exercise. One of the easiest body parts to work on without going to a gym …

Workouts

G.I. Tough - Arm Routine for Bigger, Stronger Guns

101st Airborne Division veteran Dan Eslinger risked his neck for the United States of America. Literally. Attached as a security specialist to the …

Workouts

Plateau Busting Techniques for New Muscle Gains

Have you been making good gains lately? Do you look any different than you did six months ago? Have you gained significant size, and I don’t mean …

Exercise

Dave Tate's Elite Workout

A veteran powerlifter and Westside Barbell “graduate,” Dave Tate, Founder and CEO of Elite FTS, designed his current training regimen with the help …

Workouts

28-days-to-lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. News flash: While that's critical …

3 Unique Uses for the Double-D Handle

The double-D handle is ideal for working your rhomboids—the muscles between your shoulder blades. But if you’re using the grip only with pin-selected …

Workouts

Unlock Gains With a Shorter Range of Motion

<b>Try This</b><p><b>Partials:</b><br>Another time to use constant tension is at the end of a set. Perform full range of motion reps, then at failure, finish off the set …

Muscle

Train Like The Rock: Dwayne Johnson's Shoulder Routine

Zachary Tanne/ WME IMG<p>Dwayne Johnson's Pain & Gain Training Split<p>Johnson hits the gym six days per week, usually focusing on one body part per day. …

Dwayne Johnson

Final Fantasy 4 now available on Android for $15.99

<i>Final Fantasy 4</i> is now available on Android at Google Play for $15.99, nearly six months after the release of the iOS version.<p>The touchscreen-friendly update of the 1991 Super NES classic is identical to the iOS port, with enhancements like voice acting for key cutscenes, a blank dungeon map and a …