Arthur Barros Ferraz

79 Flips | 3 Magazines | 3 Likes | 2 Following | 13 Followers | @tucaferraz | Keep up with Arthur Barros Ferraz 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 “Arthur Barros Ferraz”

The Training Advice to Help You Build More Strength, Power, and Muscle

With a "fixed" weight, you can explore strength, power, and bodybuilding (in that order). You must master a movement before you move on. Today, most trainees skip steps one and two. They only train for hypertrophy—the increase of lean body mass—three days a week. Unfortunately, they don't see …

The Case for Strength Training and Diet for Weight Loss | Men's Health

On average, the 10,500 middle-aged men the study tracked gained just over 1 inch in waist circumference. (To put that in practical terms, 1 inch is the distance between 2 holes on your belt.) For each 20-minute increase in daily strength training, the average gain declined by a quarter-inch.<p>“I’m …

Why Heavy Weights Aren’t the Only Way to Build Size and Strength

Lifting lighter loads may be just as advantageous, researchers say<p>If you want to grow big, you must lift big. At least that’s what gym-goers have always been told.<p>But training with lighter weights may also help you build substantial muscle size and strength, found a meta-analysis of 13 studies …

Try the 'Punisher' Pushup

Chisel your chest, sculpt your shoulders, and attack your abs with this terrible trifecta<p>It's a move called the punisher pushup—and it lives up to its name because it will make your muscles beg for mercy. "It's a combination of three exercises that hit your shoulders, arms, and core, but in …

Is Creatine a Safe Supplement?

That's where <i>Men's Health</i> nutrition advisor Mike Roussell, Ph.D., comes in. Watch this video to get Roussell's definitive, research-backed take on the supplement—and learn the safest way to use creatine for a better workout.<p>For a longer breakdown on the misunderstood muscle-builder, check out …

4 Secrets to Lifelong Fitness | Men's Health

That’s why I remind the average guy to keep it simple. You don’t need Space Age equipment when a barbell works just fine.<p>In order to make continuous progress and stay healthy, I’ve learned over the years that you just need to follow four principles. They’re not earth-shattering or original, but …

Calendário 2016: janeiro marca a abertura oficial das corridas de rua

Para começar a temporada com todo o pique, provas para várias distâncias abrem inscrições nos primeiros meses do ano em todo Brasil. Por isso, não …

The quick-hit workout plan to gain more muscle in less time

Westend61 / Getty<p>Westend61 / Getty<p><b>Duration</b> 30<p><b>Exercises</b> 5<p><b>Equipment</b> Yes<p>Whether you're angling at a New Year's resolution, or just want to improve …

Exercise

The Best Pushup Workout to Build Chest Muscles

“This will help you squeeze in a lot of muscle-building work in a short period of time,” Speer says.<p>Watch the video below to give this pushup progression a try. You may not be able to complete the whole thing the first time through, but after only a few workouts, you'll notice serious improvements …

Fix Your Tight Hamstrings without Stretching

Loosen up fast with this cutting-edge technique<p>Sometimes it can be extra hard to get your muscles to loosen—particularly the hamstrings—no matter how much you work to foam roll or stretch them out. Why? Because the problem is actually in your torso, says James Cerbie, C.S.C.S., founder of Rebel …

Yoga

The Cure for Skinny-Fat

But suppose you’re in that no-man’s-land we call skinny-fat. You aren’t technically overweight, but you have a lot of fat to lose. And you aren’t exactly skinny, not in the strangers-can-count-your-ribs-from-across-the-room sense of the word, but you stay far away from beaches, pools, or any other …

5 Minute Ab Workout

It's 180 reps with no rest. Add it to the end of your workouts for an all-out assault on your abs. Fair warning: Your middle will feel the burn after only a minute or two. Speer finished in an insanely fast time of <b>5 minutes and 6 seconds</b>. How long did it take you to finish? Tell us in the comments …

Medicine Ball Exercises

(Stop listening to guys at the gym who think they have all the answers. Get the <b>Truth Behind 7 Muscle Myths</b>.)<p>Enter these two unusual medicine ball moves. "Each of these patterns involves concentric, eccentric, and isometric actions," says Jack. You also continuously speed up, slow down, and switch …

5 Weightlifting Mistakes That Are Screwing Up Your Workout

Indeed, it doesn't matter whether you're a weightlifting neophyte or a seasoned ironworker; odds are your routine is peppered with missteps that are holding you back. In fact, we're willing to bet that the following five are among them.<p>The more bad habits you do away with, the faster your gains …

"22 Things I Wish I Knew Before I Got Fit" by Paul Nobles

<i>They say hindsight is 20/20. Everything makes so much sense as you get older and gain experience; what seemed insignificant then clearly matters</i> …

Sculpt Your Abs with 3 Exercises | Men's Health

What makes the hollow body so effective? "It's a combination of movements that targets the same set of muscles in your core," he explains. "But each movement is slightly different <i>and</i> more challenging to enhance the endurance of your abs, make them stronger, and most importantly, make them …

These 36 questions can make you 'fall in love with anyone'

A simple test claims to be able to make two people fall head-over-heels in love, by helping them seem vulnerable to each other. Why not give it a try?<p>The path to true love just got a whole lot smoother.<p>The key? To ask someone the 36 questions below - and answer them yourself. Doing this, …

Relationships

Abdominal e corda: um treino de 20 minutos para secar

A aula que você acompanha a seguir intercala exercícios abdominais com a brincadeira de pular <b>corda</b>. São apenas 20 minutos, em casa ou na academia, …

Burpee Workout That Revs Your Metabolism

You'll do the lateral shuffle first in the beginning in order to prime the pattern, but since there's no rest, you'll just bounce back and forth as many times as you can between the two moves, Stauffer explains.<p>Switching back and forth between pure power and something that takes a little bit of …

5 natural ways to increase testosterone

It is easy to get caught up in the hype for therapy to increase testosterone. Testosterone is a male hormone that helps support strength, stamina, …

The Fastest Way to Get Bigger Arms

After you’re done with the curls, immediately transition to perform 10 triceps kickbacks to sizzle the backside of your arm instead of resting so you get <b>The Muscle Pump That Will Make Your Arms Grow</b>. That’s 1 round. Perform 3 rounds total.<p>Durkin blazed through this guns of glory challenge in just 3 …

The Original 21 Day Shred Ab Workout

Click here to get your copy of the expanded and improved version of <i>The 21-Day Shred</i>, plus The Shred Series workouts.

How to Fit Exercise into Your Busy Schedule

At the end of the program, the participants saw a 12 percent spike in their cardiorespiratory fitness. They also significantly improved their muscles’ ability to use oxygen to produce energy—which translates to an increase in fat-burning capacity, says study author Martin Gibala, Ph.D., professor …

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 …

The Incredible 2-Minute Ab Workout

"First, you need to use your core muscles to stabilize yourself in the plank position as you quickly run your feet underneath you," says De Wispelaere. "And then, right away, you need to pop up and use those same muscles to forcefully throw the ball into the floor."<p>Even though the challenge only …

10 tendências fitness para 2015

Cada dia mais a preocupação com o corpo é assunto nas rodas de conversa, academias, suplementos, roupas e todas as novidades de acessórios e …

The Lean Muscle Diet

Principle No. 1 <br>You Need to Eat More Food<p>If you have a Taco Bell Cheesy Gordita Crunch habit, the first step is easy: Limit your intake of anything with a name that includes the words "cheesy," "gordita," and/or "crunch."<p>But you still need to eat something, and whatever it is, it'll have calories …

Shaun T: Don’t Make a Resolution Without Him

It’s simple: So many people, myself included, look at a new year as an opportunity. As the calendar page flips, there’s the possibility that each of us can turn a page on our own lives, as well. That’s why the January issue of <i>Men’s Health</i> is always a bestseller, because men know that we write …