Build Better Abs
Don't work your abdominal muscles every day. "Physiologically
, your abs are like any other muscle in your body," Train them only
2 or 3 days a week.
, your abs are like any other muscle in your body," Train them only
2 or 3 days a week.
Protect Your Neck
Put your tongue on the roof of your mouth when you do crunches.
"It will help align your head properly, which helps reduce neck strain,"
says Michael Mejia, C.S.C.S., Men's Health exercise advisor..
"It will help align your head properly, which helps reduce neck strain,"
says Michael Mejia, C.S.C.S., Men's Health exercise advisor..
Grow Muscle, Save Time
Keep your weight workouts under an hour. After 60 minutes, your
body starts producing more ofthe stress hormone cortisol, which
can have a testosterone-blocking, muscle-wasting effect.
body starts producing more ofthe stress hormone cortisol, which
can have a testosterone-blocking, muscle-wasting effect.
Strengthen Your Core
Don't be afraid of situps. We've changed our tune on these, and here's
why: Situps increase your range of motion, which makes your abdominals
work harder and longer.(Doing crunches on a Swiss ball or with a rolled-
up towel under your lower back has a similar effect.)
Just avoid situps with anchored feet, which can hurt your lower back.
why: Situps increase your range of motion, which makes your abdominals
work harder and longer.(Doing crunches on a Swiss ball or with a rolled-
up towel under your lower back has a similar effect.)
Just avoid situps with anchored feet, which can hurt your lower back.
Buy Shoes That Fit
Shop for workout shoes late in the day. That's when your feet are the
largest. Make sure there's a half inch of space in front of your longest
toe, and that you can easily wiggle your toes. Then slip off the shoes and
compare them with your bare feet. If each shoe isn't obviously wider and longer
than your foot, go half a size bigger.
largest. Make sure there's a half inch of space in front of your longest
toe, and that you can easily wiggle your toes. Then slip off the shoes and
compare them with your bare feet. If each shoe isn't obviously wider and longer
than your foot, go half a size bigger.
Kill Your Excuse
If you think you're too busy to exercise, try this experiment: For one day, schedule
a time to work out, and then stick to it—even if you can exercise for only 10 minutes.
"At the end of the day, ask yourself if you were any less productive than usual," says
John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine.
The answer will probably be no—and your favorite excuse will be gone.
a time to work out, and then stick to it—even if you can exercise for only 10 minutes.
"At the end of the day, ask yourself if you were any less productive than usual," says
John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine.
The answer will probably be no—and your favorite excuse will be gone.
Muscle Up Your Back
When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top,
alongside your index finger. This decreases the involvement of your arm muscles, so you'll
work your back harder. Works for pullups, too.
alongside your index finger. This decreases the involvement of your arm muscles, so you'll
work your back harder. Works for pullups, too.
Drink A Pint, Get Ripped
If you're a beginner, train to failure—the point at which you absolutely can't do another repetition
—then throw back a pint. In a new study, beginners who trained to failure with three sets
of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of
muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need
to achieve the same result.
—then throw back a pint. In a new study, beginners who trained to failure with three sets
of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of
muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need
to achieve the same result.
Lose Your Weak Spot
If you don't like an exercise, start doing it. "You're probably avoiding it because you're
weak at it," says Mejia.
weak at it," says Mejia.
Cut Pain, Increase Gain
Count your repetitions backward. When you near the end of the set, you'll think about how
many you have left instead of how many you've done.
many you have left instead of how many you've done.
Keep Your Stats, See Amazing Results
Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—
that equates to your end goal. "It'll show you the tangible results of your training," says Craig
Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.
that equates to your end goal. "It'll show you the tangible results of your training," says Craig
Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.
Kill the Pill
Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical
Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more
effective than a placebo in relieving postexercise muscle soreness. More important, they
say the drugs may actually suppress muscle growth when taken after a workout.
Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more
effective than a placebo in relieving postexercise muscle soreness. More important, they
say the drugs may actually suppress muscle growth when taken after a workout.
Blow Off Your Belly
Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your
abs to work harder
abs to work harder
Heal Faster
Don't exercise when you're sick—unless your symptoms are above the neck. And
even then you might do better taking a day off. "Your body will use its resources to heal
itself, not build muscle and endurance," says Alwyn Cosgrove, C.S.C.S., a trainer in
Santa Clarita, California.
even then you might do better taking a day off. "Your body will use its resources to heal
itself, not build muscle and endurance," says Alwyn Cosgrove, C.S.C.S., a trainer in
Santa Clarita, California.
Pick Up Your Pace
Increase the speed of your running strides—not their length—to get faster. Your
foot should always land under your body, rather than out in front of it, and you should
push off with the toes of your rear leg for propulsion.
foot should always land under your body, rather than out in front of it, and you should
push off with the toes of your rear leg for propulsion.
Ride More Efficiently
Practice cycling one-legged to ride more efficiently. This forces you to concentrate on
pulling up at the bottom of the stroke, which better distributes the work among the
major leg muscles. Lock both feet on your pedals, but let your left leg go limp while
you do all the work with your right leg. Do this for 30seconds, then switch legs. Ride
normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.
pulling up at the bottom of the stroke, which better distributes the work among the
major leg muscles. Lock both feet on your pedals, but let your left leg go limp while
you do all the work with your right leg. Do this for 30seconds, then switch legs. Ride
normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.
Pay Now, Build Later
Pay your trainer in advance. "You'll be more likely to follow through on exercise
sessions," says Mejia.
sessions," says Mejia.
Flatten Your Gut
Work your invisible abdominal muscles. Your transversus abdominis
lies beneath your rectus abdominis
—the six-pack muscle—and flattens your waistline when you suck in your gut. Work
it with the vacuum: Pull your belly button toward your spine and hold for 10 seconds
while breathing normally. Repeat five times.
lies beneath your rectus abdominis
—the six-pack muscle—and flattens your waistline when you suck in your gut. Work
it with the vacuum: Pull your belly button toward your spine and hold for 10 seconds
while breathing normally. Repeat five times.
Stretch for Strength
Between sets, take 20 to 30 seconds to stretch the muscle you just worked.
Boston researchersfound that men who did this increased their strength by 20 percent.
Boston researchersfound that men who did this increased their strength by 20 percent.
Repair Muscle Faster
Recover faster from a hard workout by lightly exercising the same muscles
the following day. Use a light weight—about 20 percent of the weight you
can lift one time—and do two sets of 25 repetitions. This will deliver more blood and
nutrients into your muscles so they repair faster.
the following day. Use a light weight—about 20 percent of the weight you
can lift one time—and do two sets of 25 repetitions. This will deliver more blood and
nutrients into your muscles so they repair faster.
Dress Better
Buy only workout clothes that are black, white, or gray. They'll go with everything,
and you'll never again waste time looking for a T-shirt that matches your gold-and
-purple Lakers shorts.
and you'll never again waste time looking for a T-shirt that matches your gold-and
-purple Lakers shorts.
Save Time in the Gym
Don't worry about specific rest periods between sets. Instead, rest as you need it
—less in your early sets when your muscles are fresh, and more as they become
fatigued. "You'll cut your workout time between 15 and 20 percent," says Staley
—less in your early sets when your muscles are fresh, and more as they become
fatigued. "You'll cut your workout time between 15 and 20 percent," says Staley
Build Arms Faster
Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout.
"While one muscle is working, the other is forced to rest," says Staley. You won't need as much time
between sets.
"While one muscle is working, the other is forced to rest," says Staley. You won't need as much time
between sets.
Improve Balance
Use a sofa cushion to improve your balance. Stand one-legged on the cushion and move a medicine ball
(or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head.
Once you've mastered the move, try it with your eyes closed. "You'll improve your balance, coordination,
and body control, all important athletic attributes," says Greg Brittenham, assistant coach of player
development for the New York Knicks.
(or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head.
Once you've mastered the move, try it with your eyes closed. "You'll improve your balance, coordination,
and body control, all important athletic attributes," says Greg Brittenham, assistant coach of player
development for the New York Knicks.
Get Stronger Fast
Do the same amount of exercise in 10 percent less time. It forces your muscles to work harder and
improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on
Monday, try to do it in 27 minutes on Wed.
improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on
Monday, try to do it in 27 minutes on Wed.
Do More Chinups
Don't think about pulling yourself up when you do chinups. Instead, imagine pulling your elbows down.
The exercise will seem easier.
The exercise will seem easier.
Climb Like Spiderman
For rock or wall climbing, buy shoes that fit your bare feet so tightly you can stand but not walk
comfortably. They'll give you optimal control, and you'll be better able to use your legs—the key to
successful climbing.
comfortably. They'll give you optimal control, and you'll be better able to use your legs—the key to
successful climbing.
Run Injury-Free
One week out of every six, cut your weekly training mileage and frequency in half. You'll give your body a
better chance to recover, and you'll avoid permanent, nagging injuries
better chance to recover, and you'll avoid permanent, nagging injuries
Be More Flexible
Spend twice as much time stretching your tight muscles as your flexible muscles. "Focus on problem
areas instead of muscles that are already flexible," says Bill Bandy, Ph.D., a professor of physical
therapy at the University of Central Arkansas. Typical problem areas for men: hamstrings, shoulders,
and lower back.
areas instead of muscles that are already flexible," says Bill Bandy, Ph.D., a professor of physical
therapy at the University of Central Arkansas. Typical problem areas for men: hamstrings, shoulders,
and lower back.
Recover Faster
When you're recovering from a muscle injury, begin exercising again as soon as you can. Try a few
minutes at low intensity to test yourself. Go slowly—no explosive movements. If you experience pain,
stop immediately. Afterward, ice the area for 20 minutes and exercise again the next day. You should be
able to go a little harder and longer each workout.
minutes at low intensity to test yourself. Go slowly—no explosive movements. If you experience pain,
stop immediately. Afterward, ice the area for 20 minutes and exercise again the next day. You should be
able to go a little harder and longer each workout.
Reach Your Goals
Set your goals in reverse. That is, pick a date of completion and work backward, writing down short-term
goals as you go. "The goals then seem more like deadlines," says Ballantyne.
goals as you go. "The goals then seem more like deadlines," says Ballantyne.
Run Hills Faster
When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your
airways, making it easier to breathe than if your upper body were hunched forward.
airways, making it easier to breathe than if your upper body were hunched forward.
Sit Back, Squat More
Use a bench to squat with perfect form. That is, stand in front of the bench when you squat. Lower
yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it
with a light bar or a broomstick first.
yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it
with a light bar or a broomstick first.
Shake Your Muscles
Eat immediately after your workout. A 12-week study conducted by Danish researchers found that older
men who drank a shake with 10 grams of protein, 7 grams of carbohydrate, and 3 grams of fat (about
the same as in a cup of milk) within 5 minutes after their weight workout gained muscle, but men who
consumed the drink 2 hours later did not. For a serious postworkout muscle-building shake, try this
formula from Thomas Incledon, M.S., R.D.: Blend a half cup of fat-free frozen chocolate yogurt, a
quarter cup of egg substitute, a cup of fat-free milk, a large banana, and a tablespoon of unsweetened
cocoa powder, and drink. You'll down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat.
men who drank a shake with 10 grams of protein, 7 grams of carbohydrate, and 3 grams of fat (about
the same as in a cup of milk) within 5 minutes after their weight workout gained muscle, but men who
consumed the drink 2 hours later did not. For a serious postworkout muscle-building shake, try this
formula from Thomas Incledon, M.S., R.D.: Blend a half cup of fat-free frozen chocolate yogurt, a
quarter cup of egg substitute, a cup of fat-free milk, a large banana, and a tablespoon of unsweetened
cocoa powder, and drink. You'll down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat.
Get Stronger Legs
Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same
movement pattern as in a traditional lunge, but step backward instead of forward
movement pattern as in a traditional lunge, but step backward instead of forward
Use Iron, Get The Lead Out
Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance
training improved experienced runners' 5-K times by 30 seconds.
training improved experienced runners' 5-K times by 30 seconds.
Save Your Back
Squeeze your butt muscles when you lift weights over your head. "You'll force your body into a position
that automatically stabilizes your spine, which lowers your risk of back injuries," says Staley.
that automatically stabilizes your spine, which lowers your risk of back injuries," says Staley.
For a Better Warmup, Train Your Brain
Don't forget to warm up your brain. "Preparing your central nervous system for activity is just as
important as preparing your muscles," says Vern Gambetta, former director of conditioning for the
Chicago White Sox. That's because your central nervous system tells your muscles when to contract.
Try standing on one leg while you squat down, and touch the floor in front of it with your opposite hand.
Do two sets of 10 to 12 repetitions with each leg.
important as preparing your muscles," says Vern Gambetta, former director of conditioning for the
Chicago White Sox. That's because your central nervous system tells your muscles when to contract.
Try standing on one leg while you squat down, and touch the floor in front of it with your opposite hand.
Do two sets of 10 to 12 repetitions with each leg.
Save Your Calves
If you're a runner and your calves feel tight when you wake up in the morning, try sleeping on your
stomach with your feet hanging off the bed. Gravity will take over, lightly stretching the calf muscles all
night.
stomach with your feet hanging off the bed. Gravity will take over, lightly stretching the calf muscles all
night.
Go Short, Get Fast
Go faster for shorter distances to improve your running form. You'll not only perform better, but you'll
also be less susceptible to injuries.
also be less susceptible to injuries.
Stay Healthy
If you're not exercising at all, just try to fit in two 20-minute aerobic or weight-training sessions a week.
Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites
and found that those who did this minimal amount of exercise had fewer sick days than those who didn't
exercise at all.
Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites
and found that those who did this minimal amount of exercise had fewer sick days than those who didn't
exercise at all.
Isolate and Grow
Exercise one arm at time. Do a set of shoulder presses with your left arm, then do a set with your right.
"You'll get higher-quality sets than if you work both arms at the same time," says Ballantyne.
"You'll get higher-quality sets than if you work both arms at the same time," says Ballantyne.
Come Clean
Throw all your dirty workout clothes into one mesh laundry bag. At the end of the week, tie a knot in
the bag and throw it in the washer. You'll always know where your favorite workout shirts are, and you
won't have to touch your sweat socks when they're fully ripe.
the bag and throw it in the washer. You'll always know where your favorite workout shirts are, and you
won't have to touch your sweat socks when they're fully ripe.
Squat for a Six-Pack
Do squats and deadlifts . . . to build your abs. Research shows that these two exercises force your
abdominal muscles to do a significant amount of work to maintain your posture.
abdominal muscles to do a significant amount of work to maintain your posture.
Run Longer, Easier
When you run, breathe so that your belly rises as you inhale. This ensures that your lungs are
inflating fully with oxygen, so you'll be able to go longer. Practice by lying on your back and placing
a book on your stomach. The book should rise when you breathe in.
inflating fully with oxygen, so you'll be able to go longer. Practice by lying on your back and placing
a book on your stomach. The book should rise when you breathe in.
Replace Your Shoes (Not Your Knees)
To avoid injuries, write an "expiration date" on your shoes as soon as you buy them. Shoes last about 500
miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes
are likely to last.
miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes
are likely to last.
Get Up and at 'Em
If you want to exercise before work but aren't a morning person, try this trick: For a set period—say,
4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity
(walking, for instance). "Make it so easy that you don't even have to change into your workout clothes,"
says John Raglin, Ph.D., an exercise researcher. As you near the end of the 4 weeks, you'll have a new
habit and will then be able to progress to greater amounts of exercise.
4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity
(walking, for instance). "Make it so easy that you don't even have to change into your workout clothes,"
says John Raglin, Ph.D., an exercise researcher. As you near the end of the 4 weeks, you'll have a new
habit and will then be able to progress to greater amounts of exercise.
Avoid Burnout
To see if you're overtraining, check your pulse first thing in the morning the day after a workout. If it's
10 beats per minute or more above normal, your body is still recovering.
10 beats per minute or more above normal, your body is still recovering.
Build Real Strength
Don't use machine weights exclusively. A study at Georgia State University found that older adults
using exercise machines improved their strength on the machines an average of 34 percent in 2 years.
But their strength measures for everyday activities actually declined 3.5 percent
using exercise machines improved their strength on the machines an average of 34 percent in 2 years.
But their strength measures for everyday activities actually declined 3.5 percent
Feed Your Muscles
Satisfy your sugar cravings immediately after your workout. Eat at least 20 grams along with some
protein. The sugar will help carry protein to the muscles you've just worked. So have a soda with your
tuna sandwich, but limit your sugar intake the rest of the day.
protein. The sugar will help carry protein to the muscles you've just worked. So have a soda with your
tuna sandwich, but limit your sugar intake the rest of the day.
End Back Pain
For every set of abdominal exercises you perform, do a set of lower-back exercises. Focusing only on
your abs can lead to poor posture and lower-back pain.
your abs can lead to poor posture and lower-back pain.
Stop Screwing Up
Don't try to lose your gut by working your abs. Researchers at the University of Virginia found that it
takes 250,000 crunches to burn 1 pound of fat—that's 100 crunches a day for 7 years.
takes 250,000 crunches to burn 1 pound of fat—that's 100 crunches a day for 7 years.
