Sandeep Gurung

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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 Most Dangerous Way to Boost Your Testosterone

Is low T an illness, a part of aging, an excuse to sell drugs, or all of the above? Grab your balls and discover the truth<p>A lot of things can dim the fireball inside a middle-aged guy.<p>As a husband, father, homeowner, and perhaps boss, he’s farther up the mountain but his backpack feels heavy. He …

11 Essential Rules to Dressing Like an Adult

How to dress like a confident, in-the-know guy<p>Your driver’s license gives away your age. Don’t let your clothes do the same. Now is the time to start showing off the older, wiser, sophisticated man you are—starting with these essentials.<p><b>1. Find a suit that fits.</b> <br>A little boy wearing a suit for the …

The 5-Minute Workout That’s So Tough We Call It a ‘Death Set’

Calories won’t survive these 5-minute workouts. Will you?<p>This 5-minute workout will bring you to your knees.<p>Unlike the average strength training session where you spend about 15 to 30 seconds working at a time, this routine requires you to work 5 minutes straight. That’s why I call it a “Death Set.”<p>…

The Up-Down Might Be the Simplest Metabolic Exercise You Ever Do

It’s simple, but not easy. Do it today to burn belly fat, improve conditioning, and strengthen your entire body<p>Here’s an exercise you can do right now. It’s called an up-down, and you just go from kneeling to standing to kneeling again. Continue to repeat.<p>It’s extremely simple, but it comes with a …

The 21-Day MetaShred Will Strip Away Fat and Reveal Lean, Hard Muscle

This program ignites your metabolism, torches fat, and builds the body you’ve always wanted<p>I’ve been training clients and working on my own body for the past 15 years. I once was a pudgy 275 pounds and wore 44-inch pants. Today I’m a ripped 225 and slip into 32-inch jeans.<p>I tried every fat-loss …

Reveal Your Abs with the Belly Fat Inferno

Packed gym? No problem. All you need is a pair of kettlebells for this 22-minute sweat session

3 Superset Workouts That Will Melt Away the Fat Covering Your Abs

Kick your spare tire to the curb with these calorie-torching exercise combos<p>You’ve probably done supersets before.<p>A superset is when you pair together two exercises, and do them back-to-back with little to no rest. They’re typically classified as competitive or non-competitive.<p>Competitive supersets …

Bone discovery suggests a mysterious ancient species of human lived alongside our ancestors

An ancient femur found in a Chinese cave is unlike any bone formerly discovered, suggesting it belonged to a previously unknown human species that lived alongside modern man just 14,000 years ago.<p>The distinctive shape of the bone indicates that the species would have walked differently from humans …

Natural History Museum

10 Ways to Test Your Fitness

How do you measure up? (sponsored by Fitbit)<p>Evaluating your physical fitness should be your first step when starting a new workout regimen. When you have a good sense of how your stats and exercise patterns stack up, it will be easier for you to monitor your progress and set achievable fitness …

5 Ways to Bench Press without a Bench

Hit the floor to press bigger numbers and build a bigger upper body<p>When chest day rolls around, most men head straight for the bench.<p>But here’s why you should skip the lines and take your pressing to the floor instead.<p>The floor press is not only easier on your shoulders, but it targets your triceps …

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 …

6 Habits to Chisel a Solid 6 Pack

Use these simple tips to finally reveal your abs once and for all<p>If you can't see your abs, don't assume it's because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset.<p>You see, losing belly flab is a boring process. It requires time, hard work, and most …

3 Body-Weight Exercises That Aren’t Part of Your Workout—but Should Be

These movements will spur new growth and improve mobility from head to toe<p>The three exercises shown in the video above are inspired by gorillas.<p>Now, you can roll your eyes and write off these movements as silly. Or you can give them a shot.<p><i>Men’s Health</i> Fitness Director B.J. Gaddour recommends the …

The Squatzilla Challenge: Your Leg Day Nightmare

100 reps, 10 minutes. Good luck . . .<p>Doing 100 goblet squats is hard.<p>Doing them while holding a dumbbell or kettlebell that’s half your body weight can be an absolute nightmare.<p>And doing that nightmare in 10 minutes or less is the Squatzilla challenge, created by <i>Men’s Health</i> Fitness Director B.J. …

How to Get Single-Digit Body Fat

If you want to get leaner than lean, every bite counts<p>At a fitness conference last Spring, I joined some friends for breakfast. It was a normal breakfast up until the moment Spencer Nadolsky, D.O., pulled a scale out of his gym bag to weigh a banana.<p>I knew Dr. Nadolsky was preparing for a …

Sex Tips For Straight Guys From a Bi Girl

You can learn a lot from a woman with boobs who loves boobs<p>Hello, straight men. I like you. You’re fun to hang out with and play pool with and talk to. Hell, I’ve even had sex with some of you and enjoyed it quite a bit.<p>Also? We share a common interest in having sex with ladies.<p>As someone who has …

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 …

This Story Will Change How You Think about Fitness

Learn how to push your mind and body farther than you ever thought possible<p>The madness is about to begin.<p>Fifteen men stand against a wall in a 6,000-square-foot converted warehouse in Salt Lake City. They’re anxious, and it shows in their unconscious movements—shifting feet, tapping fingers, …

4 Quick Tests That Only Truly Fit Men Can Pass

Most guys think they push themselves in the gym. These tests will show you where your limit really is and help you exceed it<p>There are fitness challenges—and then there are mental crucibles from Gym Jones.<p>The following 4 tests have been known to make men sweat waterfalls, collapse from exhaustion, …

How to Pick the Right Exercises for YOUR Body

Long arms or short arms? Adjust your program to better suit your unique dimensions<p>Spend enough time on the Internet, and you’ll come across two strains of fitness information. There’s the hardass wing, where trainers claim, with militant certainty, that anybody can do anything. Deadlift double your …

The Smarter Way to Do High-Intensity Interval Training

HIIT doesn't have to be an exercise in pure misery<p>By now, just about anyone who’s even considered starting an exercise program has heard of high-intensity interval training (HIIT). It’s a fitness buzzword, and even though strength coaches like me have been using it for years, it’s just now becoming …

3 Workouts That Are Better Than Running

Push your limits with these fat-destroying routines<p>Exercising outside is a great way to get some fresh air and Vitamin D, and it seems to be generally good for your health. (According to science.)<p>But that doesn’t mean you have to log lots of miles running or lug your dumbbells outside.<p>“You can get …

Torch Your Gut with Two Exercises

This routine is so ridiculously simple it shouldn’t work (but it does)<p>If you want to change your body, push the pedal to the floor and turn up the intensity. You can do just that with this “Elevator of Fitness Challenge.”<p>By pairing two explosive, total-body exercises—like the split jerk and skier …

38 Dumbbell Exercises That You’ve Probably Never Seen

These movements will ignite your metabolism<p>Have you seen one of these exercises? Okay, yes.<p>Two? Sure.<p>And 10? Maybe.<p>But what about 20? Or 25? For most people—that may not be you, oh experienced one!—we think it’s doubtful.<p><b>Related:</b> The Anarchy Workout—an Intense Fitness DVD from <i>Men’s Health</i> That …

22 New Ways to Crush Your Core

Chisel your abs with these genius exercises<p>If you spend enough time learning about fitness, you’ll come to a clear conclusion: There’s always more to learn. There’s always a better workout. There’s always another exercise variation.<p><b>Related:</b> RIPTENSITY—Fast Bodyweight Workouts From <i>Men’s Health</i> That …

Muscle Scientist Explains How 10 Seconds of Lifting Can Make You Bigger

Use this technique to speed your gains<p>For years, fitness experts and exercise scientists have said that if you want your muscles to grow, then you must put them under tension for 40 to 70 seconds at a time.<p>But there’s nothing magical about 40 to 70 seconds, says <i>Men’s Health</i> fitness advisor Brad …

DAY 6: Cardio Workout C

Prepare for a massive sweat storm. Forecast: record-breaking perspiration<p><b>Equipment needed:</b> a pair of dumbbells (20 pounds for men and 10 pounds for women are good weights to start, but go as light or heavy as needed)<p><b>Time:</b> 30 minutes<p><b>Directions:</b> There are two different cycles in this workout. For …

DAY 4: Cardio Workout B

These fast-paced trisets will pack a ton of work into a short amount of time, igniting your calorie-burning furnace<p><b>Equipment needed:</b> any weight dumbbell (really, any target will work: shoe, chair, dog)<p><b>Time:</b> 30 minutes<p><b>Directions:</b> There are two different cycles in this workout. For each cycle, …

DAY 1: Strength Workout A

Use a single dumbbell to grow bigger and stronger<p>​<p>​<p><b>Equipment needed:</b> a dumbbell (50 pounds for men and 25 pounds for women are good weights to start, but go as light or as heavy as needed); a box, step, or bench (optional)<p><b>Time:</b> 30 minutes<p><b>Directions</b>: Perform the following exercises in order, doing …