Siddhartha Bijapurkar

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7 early-morning stretches to build a better body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start …

Pain

10 Facts You Must Know About COPD

If these stats don't make you want to quit smoking, nothing will<p><b>1.</b> Chronic obstructive pulmonary disease (COPD) is a mouthful—and also a catch-all term for a group of lung-damaging disorders that make breathing more difficult over time. The two most-common forms are chronic bronchitis and emphysema.<p>…

How to Avoid Workout Burnout

Failing to reach your goals? Follow this simple piece of advice for success<p>Every six months, my former U.S. national rugby teammate and longtime friend, Pam Kosanke, asks me to enter some sort of endurance event with her. Among her requests have been an urban adventure race, a Tough Mudder, and a …

The Best Full Shoulder Workout Routine

Ian Spanier<p>Ian Spanier<p><b>Duration</b> 3 days<p><b>Exercises</b> 18<p><b>Equipment</b> Yes<p>Just about every <i>Muscle & Fitness</i> reader knows that to build cannonball delts, you need …

Smith Machine Trap Training

M+F Magazine<p>There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, …

Health

Workouts & Muscle-Building Exercises

Straight-Up Ab Blast Workout

<b>Duration</b> 1 day<p><b>Exercises</b> 4<p><b>Equipment</b> X<p>Assuming proper form is being practiced, there’s nothing inherently wrong with traditional crunches, situps, and …

The 3-Move Total Body Workout

<b>Duration</b> 3 days<p><b>Exercises</b> 9<p><b>Equipment</b> Yes<p>Is it possible to elicit serious changes to your overall body composition using only three exercises? Well, …

Exercise

Workout Finisher: Biceps and Triceps Blast

The pursuit of bigger biceps and triceps leads many guys to attack the curl rack in search of the heaviest barbell they can hoist for a few reps. In …

The Move That Builds Stronger Shoulders

Score a bigger, better-performing set of shoulders with this pressing exercise<p>The overhead press will give you boulder shoulders. But if you're looking for a fun, effective variation of the move, try the single-arm landmine press. Pressing the weight on an angle recruits the often-neglected muscles …

Pump Up Your Upper Body

Build strength and muscle fast with this 5-minute dumbbell drop set<p>You don't have to wish for more hours in the day to work out. Instead, start building more muscle in the time you have. "Drop sets tap into your fast-twitch <i>and</i> slow-twitch muscle fibers, boosting strength and muscle fast," says BJ …

Daily Session: Bigger Triceps in 30 Minutes

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 …

The Million Dollar Arm Workout

It might be a long shot developing a 95mph fastball to make the big bucks in the big leagues, but you certaintly can build yourself some solid beach …

Jon Hamm

The Best Barbell-Only Back Workout

Jason Ferruggia

3 Signs Your Workout is Horrible

Find out if you need to rethink your fitness plan<p>There's an old fitness joke that goes like this: You know your workout is horrible if you do arm curls in the squat rack. Okay, this isn't really a joke. It's a "nice" way of telling people that they shouldn't curl in the <i>squat</i> rack. (It makes the …

31 Ways to Carve a Stronger, Tighter Core

Walk this way to chisel every last muscle in your midsection<p>The farmer's walk may look simple, but it's a super-hard, core-crushing exercise if you carry enough weight. "Every muscle from your shoulders to your hips has to stabilize as the weight shifts with each step," says BJ Gaddour, C.S.C.S., …

Daily Session: The Full Gym Back Workout

Finding yourself hitting a wall when it comes to putting on size? Luckily, Monica Eiler, NPC Figure competitor and personal trainer, knows a few …

Workouts

7 ways to burn fat without touching a weight

1. Eat more protein<p>Did you know that you can burn calories without moving at all? In fact, you burn them every day just by staying alive—it’s called …

Nutrition

Three Tips To Banish Belly Fat, From David Zinczenko (VIDEO)

When it comes to banishing belly fat, David Zinczenko, author of Eat It To Beat It!, had some great tips to share with us.<p>First, David recommends understanding your food supply by carefully examining ingredient lists and calorie intake.<p>“Studies show that we underestimate our calorie intake by 94%,” …

The 30-Day Bikini Body Meal Plan

Eat healthy, slim down, and prep for a tropical beach getaway with 30 days of delicious and healthy weight loss meal plans

How Do Her Numbers Compare?

Everyone’s got a number. A number of past partners, the age they lost their virginity, the number of times you got laid this week (or …

Demographics

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Why almost everything you've been told about unhealthy foods is wrong

Eggs and red meat have both been on the nutritional hit list – but after a major study last week dismissed a link between fats and heart disease, is it time for a complete rethink?<p>Could eating too much margarine be bad for your critical faculties? The "experts" who so confidently advised us to …

These Dog Portraits Are Completely Captivating

When we first met Jessica Trinh last April, she was photographing her two extremely photogenic dogs -- an Australian shepherd named Daisy and a golden retriever named Chuppy, who sadly passed away earlier this month.<p>Over the past year, the now-19-year-old photographer from Southern California …

5 Ways to Get Stronger Than Everyone Else

Gain massive strength by mastering this classic muscle-building move<p>The deadlift is a rock star. It's famous for building total-body muscle and strength, and boosting power. It's one of the best exercises for targeting the powerful muscles of your posterior chain, like your glutes, and hamstrings. …

BBC Believes You Only Read 6 of These Books... - How many have you read?

1<p>Pride and Prejudice – Jane Austen<p>2<p>The Lord of the Rings<p>3<p>Jane Eyre – Charlotte Bronte<p>4<p>Harry Potter Series – JK Rowling (All)<p>5<p>To Kill a Mockingbird …

Literature

The Underrated Move You Should Be Doing

This move can look silly, but it's your key to upping your fitness for any athletic endeavor<p>The hip raise is easy to mock, but it's possibly the best move for your glutes, says BJ Gaddour, C.S.C.S., and CEO of <i>Men's Health</i> StreamFIT. "Your glutes are one of your body's most metabolically active …

The Move That Chisels Perfect Shoulders

Sculpt a set of rock-solid shoulders with this underrated upper-body exercise<p>Every guy wants a pair of shoulders that look like boulders. Unfortunately, most men skip the lateral dumbbell raise, which is one of the best moves for sculpting them. "Lifting dumbbells laterally activates muscles in …

The rapid-fire workout for a powerful, muscular back

As enjoyable as bench-pressing may be, focusing too much on chest and arms and not enough on your back can have real performance consequences. …

Bodyweight Exercise