MODIFY ANY EXERCISE TO SUIT YOUR FITNESS LEVEL WITH THESE SIMPLE ADJUSTMENTS
Band-assisted squat Place a stretchable band around a chinup bar and stand just behind the bar. Hold the band with both hands as you squat until your thighs are parallel to the floor. Stand back up.
Why it works The band lends stability as you squat, and assists your legs as you press back up to the starting position.
Elevated straight-leg deadlift Stand between two 6- to 12-inch-high boxes with your knees slightly bent, holding a barbell with an overhand grip. Bend at your hips and lower your torso until the barbell touches the boxes. Pause, and return to an upright position. Why it works The box limits your range of motion, helping you master the deadlift.
Negative chinup/ pullup Stand on a box beneath a pullup bar. Jump up, pulling your chest to the bar. Then take 6 to 10 seconds to lower yourself until your feet touch the box. Repeat.
Why it works Slowly lowering your body can help build your upper-body muscles and increase the pulling power you need for chinups or pullups.
Negative pushup This isn't a bench press, but it provides the same benefit. Perform a pushup, and take 6 to 10 seconds to lower your body as you keep your core tight. Once you're an inch above the ground, explosively push your body back up.
Why it works When you slowly lower your body, you activate more muscle fibers, increasing your chest, back, and triceps strength.
Kneeling plank Assume a pushup position, but rest on your forearms and your knees. Your body should form a straight line from shoulders to knees. Brace your core and hold the position as long as you can.
Why it works Bending your knees reduces the weight your core has to support. Also, if you feel back pain when you do regular planks, this eases tension.
Here's a new use for dumbbells: Pain relief. Exercise can speed shoulder recovery better than shock-wave therapy can, say researchers in Norway. When study participants performed range-of- motion shoulder movements and rotator-cuff exercises, their pain subsided more and they returned to activity sooner.
adidas Bootcamp day 2 is finally up. Catch what the 20 lucky participants had to undergo at Perhentian island. Also, don't forget to catch Day 3 of their stay on the island, uploading soon!
COMBINE AGILITY AND STRENGTH WITH THESE TWISTS ON FAMILIAR BODY WEIGHT MOVES
A high-intensity interval routine like this can burn away fat and pack on muscle, says its creator, Robert dos Remedios, C.S.C.S., strength and conditioning coach at the College of the Canyons, in California.
DO THIS Perform each move for 30 seconds, take a 30-second break, and continue to the next exercise. Repeat the cycle until your 15 minutes are up. 1 Judo pushup From a pushup position, move your feet forward and raise your hips so your body forms an in-verted V. Lower the front of your body with your arms until your chin nears the floor, and then swoop your head and shoulders upward while lowering your hips until they almost touch the floor. Reverse the move, and repeat. 2 Seesaw lunge (right leg) Stand with your feet hip-width apart, hands on your hips. Step forward with your right leg into a lunge, and lower yourself until your left leg nearly touches the floor. In one motion, rock backward with your right leg into a reverse lunge. Keep shifting between forward and back lunges with the same leg. 3 Plank reach Start in a pushup position on a smooth surface. Place your hands on small towels placed in line with your shoulders. Now slide your right hand as far in front of you as possible, and bend your left elbow to lower your body as close to the floor as you can. Return to the start and repeat, sliding your left hand. 4 Seesaw lunge (left leg) Repeat the seesaw lunge that you did before but this time with your left leg. 5 Squat + jump combo Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then stand. Squat again, but after this one, jump as high as you can. Upon landing, perform a normal squat. Keep alternating between squats and jumps.
IDENTIFY IF IT'S A MUSCLE STRAIN OR A LIGAMENT TEAR. THE CORRECT DIAGNOSIS COULD BE THE DIFFERENCE BETWEEN A SWIFT RETURN AND THE END OF YOUR SPORTING CAREER.
1 FEELS LIKE STRAIN: A dull unfocussed pain. "With a muscle strain, resisted tests will cause pain," says Paula Coates, author of Exercise Your Way Back to Health.
TEAR: A sharper pain centered around a joint. "A ligament tear will hurt when prodded," says Coates. "Move the joint itself and the ligaments stretch, resulting in pain."
2 HAPPENS WHEN STRAIN: "Strains occur when you suddenly exert a cold muscle, so warming up is essential," says Paul Massey, sports physio for the English Institute of Sport.
TEAR: A sudden movement or change of direction. "It's why so many footballers get ligament tears: studs stick in the ground so when you turn, your foot doesn't," says Massey.
3 HOW BAD STRAIN: "With treatment, muscles will repair within five weeks," says Massey. "Their excellent blood supply means any waste products are carried away efficiently." TEAR: "Rehab can take five months," says Massey. "The internal receptors are also turned off, so they don't warn your brain the joint's unstable, often leading to fresh injury."
4 BEST TREATMENT STRAIN: Rest, take ibuprofen and ice for 10 minutes every four hours for the first three days. "Then start gently stretching and apply heat to encourage blood flow," says Coates.
TEAR: Get yourself some help. "You need immediate professional help to diagnose the extent of your tear," says Coates. Prioritize an MRI scan and keep the injury elevated."
5 NEVER AGAIN ? STRAIN: Change your routine. Research at Lyon University found those who switched their gym focus from upper to lower body every fortnight were half as likely to suffer strains.
TEAR: Warm up with dynamic stretches. "Unlike static stretches, you're forcing blood through the joints while stretching the ligament, making it more resilient," says Coates.
CONQUER STRESS AND BOOST IMMUNITY "Eighty percent of men don't use their diaphragms to breathe," says sports psychologist Dr. David Lewis. "This means CO2 lingers in your system and your muscles and brain doesn't get the oxygen they need to function at their peak." This drill will fix it.
1 INHALE deeply for 3 seconds through one nostril.
2 EXHALE in a short burst for half a second, to activate your diaphragm. Imagine you're blowing out a candle.
3 EXHALE with a long slow finish for 3 seconds to completely empty your lungs. Ideally not blacking out.
4 Inhale for 3 seconds through the other nostril.
5 Hold for a second to allow the oxygen to saturate your lungs and absorb into your blood.
6 EXHALE slowly by.
Repeat steps 1-6 until 2 minutes are up. Face the day relaxed and with a clear head.
Golf requires precision, finesse, and - if you want to take your game to the next level, add on some gym time. A powerful chest can improve your golf swing, say scientists at East Stroudsburg University. Surprisingly, chest strength had a greater effect on clubhead speed (an important indicator of driving distance) than body rotation did. The reason: Your pectoral muscles are highly active during the acceleration phase of your downswing, the researchers say. A strong chest may help in minor car accidents too.
Dear avid readers, we know you just can't wait to get your hands on our next issue. Well, now is your chance to get your copy! It's out on newsstands, today!
A little variety can make a big difference in your workout results. "Life and sports occur in three planes of motion, and working your muscles from multiple directions can help prevent joint problems and muscular imbalances," says Craig Rasmussen, C.S.C.S. Use this guide to increase your strength and limit pain in your shoulders and hips. The best part: These multimuscle exercises can also boost your metabolism.
SAGITTAL PLANE Motion that's primarily forward or backward. This plane divides the body into left and right halves. TRY THESE Forward lunge, chinup, close-grip bench press
TRANSVERSE PLANE Motion that's rotational. This plane divides the body into upper and lower halves. TRY THESE Single-arm cable row with rotation, cable chop, crossover stepup
FRONTAL PLANE Motion that's primarily side-to-side. This plane divides the body into front and back halves. TRY THESE Side lunge, dumbbell overhead press, pullup
Don't let your workout become routine: For the fastest results, change the number of reps you perform every time you hit the gym. In a Brazilian study, people who alternated upper-and lower-body training days gained more strength when they rotated among 4, 10, and 15 repetitions each workout. They outperformed those who did the same number of reps every session or even shifted rep counts weekly. That's because changing the load recruits different muscle fibers, which lets you train your muscles completely, the researchers say. Best of all? The approach works for both beginners and experienced lifters, making it the perfect way for anyone to bust out of a plateau.
A slight change to a popular exercise might cut your 40-yard-dash time, say researchers in Sweden who found that jumping lunges can help sprinters gain speed. Jumping adds explosiveness to the exercise, the researchers say, activating muscle properties in a manner similar to sprinting. Try it for yourself: Lower your body into a lunge, jump up, switch legs in midair, and land with the opposite leg forward. Drop down into a lunge again and repeat. Twice a week, do 4 sets of 12 reps with 60 seconds of rest-the exact routine used in the study.
Eating before and after your workout fuels new growth, but the quickest option isn't always the best one."Whole foods provide more-nutritious sources of the protein, carbs, and fats your body needs," says Alan Aragon, M.S. Try these three options for a diet boost.
OPTION 1 1/4 cup dried fruit 1 oz (about 1/4 cup) almonds-a small handful, or 20 nuts 2 oz beef or turkey jerky (2 or 3 large pieces) Total: 523 calories, 26 grams (g)protein, 46 g carbohydrates, 28 g
OPTION 2 1 medium-size fruit (an apple, orange, peach, or banana) 2 Tbsp peanut butter or almond butter 2 oz (2 sticks) part-skim mozzarella cheese Total: 452 calories, 23 g protein, 35 g carbohydrates, 25 g fat
OPTION 3 1 oz (about 1/4 cup) macadamia nuts-a small handful, or 10 to 12 nuts 1 cup low-fat (1%) cottage cheese 1 cup pineapple chunks Total: 449 calories, 31 g protein, 32 g carbohydrates, 23 g fat
Don't take back problems lying down. Improving core strength may decrease the severity of chronic back pain, according to a review in Physical Therapy. "Chronic back discomfort is known to be associated with weak deep-trunk muscles that support the spine," says study author Luciana Macedo, Ph.D.(c). Spinal-stability exercises, like planks, trigger those muscles and reduce pain. Start your healing by seeing a physical therapist who can identify the problem area and help your inactive muscles work properly again.
Adventure Show Asia kicked off their event today in Mid Valley Megamall's exhibition centre with a rock climbing wall as it's centre piece of attraction. The rock climbing is also the main event which will carry on for three days starting today.
The event is open for public and enthusiasts alike. Registration booth can be found at the entrance of the exhibition centre, while other extreme sports equipment and exhibition can also be found at the same venue.
The three day event aims to promote extreme sports that can be found in Malaysia, for locals and foreigners alike. Many locals are unaware of the potential and capabilities of Malaysian terrain. Spend some time visiting Mid Valley as you rediscover Malaysia in a way few have experienced.
Cramming cardio and weight training into one session builds overall fitness, but you may want to keep your eye on the clock. Researchers from Stephen F. Austin University found that bicycling can sap your strength when you do it longer than 20 minutes. And running can inhibit your gains even more. "If your primary goal is to add strength and muscle, doing cardio before or after training will limit your gains compared with doing strength training alone," says study author Jeff Gergley, Ed.D.
Having trouble adding weight to your squats? Don't automatically blame weak quads. That's because the tiny stabilizing muscles in your glutes and hips could be what's limiting your strength gains, say scientists at the University of Kentucky. Shore up your weaknesses with the single-leg squat, which forces these muscles to work overtime. To try it, use the directions below.
It actually increases your death risk by up to 50 percent. The Medicine & Science in Sports and Exercise journal included a representative sample of 17,013 Canadians, aged 18-90 with deaths over a 12-year period. Any cause of cardiovascular disease and death as a result was picked out. Compared to people who rarely sat, those who sat most of the time had a 50 percent increased likelihood of passing on. The logic is simple enough, if you got off your behind more often, you might be able to extend your life a bit.
For those of you who have been following our 'Rebuild Your Body' Payoff in the September and October issue of Men's Health, here is the complete instructions (illustrated) to the exercises listed in the circuit workouts.
Illustrations by Bling Design.
BARBELL ROW Stand with your feet shoulder-width apart and a barbell on the floor in front of you. Grab the bar with an overhand grip (palms facing you) about 2 or 3 inches wider than shoulder width. With your abs drawn in and your knees slightly bent, bend forward at the waist until your torso is at a 45-degree angle to the floor. Keep your back flat (your lower back can arch naturally) and your head facing forward. Pull the weight to the bottom of your rib cage. Pause, then slowly lower the bar until your arms are extended.
BARBELL UPRIGHT ROW Stand with a barbell on the floor in front of you, your feet slightly less than shoulder-width apart. Grab the bar with an overhand grip, your hands at shoulder width or slightly wider, and rest the bar on your thighs. Draw the bar up toward your chin, keeping it close to your body. Go slowly and under control--take 3 seconds to lift the bar from your thighs to above your nipples. Your elbows should remain flared outward during the movement. When the bar is above your nipples, pause for 2 seconds and contract your shoulders and trapezius.
BENCH PRESS Lie on the bench with your feet flat on the floor and grasp the barbell with your hands slightly more than shoulder-width apart. Slowly lower the bar to your chest just above the nipples. Keep your elbows as far from your sides as you can. Keep your butt and lower back in contact with the bench. Arch your back as little as possible. Gently touch the bar to your chest, then slowly press the weight back up to arm's length.
BODY WEIGHT SQUAT Focus on a point straight ahead and maintain that focus as you lower your body into the squat. Looking down when you squat puts you at greater risk of injury. Once you reach the bottom position, tilt your head back and drive your hips forward to push yourself up to the starting position.
CABLE UPRIGHT ROW Stand facing the weight stack and grab the bar with a shoulder-width, overhand grip. Hold the bar at arm's length in front of your thighs. Pull the bar up until you upper arms are parallel to the floor. Pause, then slowly lower the bar to the starting position.
CHIN-UPS Grasp the bar with your palms facing forward and hands 6 inches to a foot wider than your shoulders on each side. Hang with your arms fully extended and your knees bent. Then pull yourself upward until the bar has passed your chin. Exhale as you go up. Pause for a count of one, then lower yourself slowly until your arms are straight, inhaling as you go down. For variety, do pullups with your palms turned toward you. Pull yourself up until your chin clears the top of the bar. Closing in your grip will provide a fuller range of movement, calling more muscles into play.
DEAD LIFT Stand with your feet shoulder-width apart, and use an overhand grip (palms facing you) to grab the loaded barbell. Keep the bar as close as possible to the body and lift, driving your hips and glutes forward while keeping your gaze forward to prevent your shoulders from dropping. At the same time, tuck your stomach in to protect your lower back in the movement.
DUMBBELL/BARBELL CURLS Hold a dumbbell in each hand and let your arms hang down at your sides. Curl the dumbbell up to the side of your chest in a semicircular path. Keep your elbows at your sides. As you lift, turn your palms towards you. Bring the dumbbells to your shoulders, then slowly lower them to the starting position.
FRONT LUNGE Hold a dumbell in each hand while keeping it at your sides. Spread your feet so they're shoulder-width apart. Now step forward as far as possible with your right leg until the top of your right thigh is almost parallel with the floor. Keep your left leg as straight as possible. Step back to the starting position. Make sure your front knee never extends beyond your toes throughout the exercise.
HANGING LEG RAISE Hang from a chinup bar with an overhand, shoulder-width grip, your knees slightly bent, and your feet together. Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause, and then lower your legs back to the starting position. Try to avoid swinging on the bar, and keep to a nice constant pace of raising and lowering.
JACK KNIVES Lay the upper half of your body on a bench and raise your legs slightly off the floor. Making sure your ankles travel in a straight line, bring your ankles towards your chest, all the while watching your form so your ankles don't drop.
MACHINE FRONT RAISE Stand with your feet hip-width apart and hold a light loaded bar with your hands shoulder-width apart. Your arms should hang straight down, palms facing the front of your thighs. Keeping your arms straight, slowly lift the bar up and out in front of you until your arms are parallel to the floor. Pause, then slowly lower the bar until your hands barely touch your thighs
LAT PULLDOWN Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that's 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head. When you're in position, pull the bar down until it touches your upper chest. Hold this position for a second, then return to the starting position.
LEG EXTENSIONS Sitting on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are extended. Alight your sternum to the bar as you bring it up with your feet, and tuck in your elbows to ensure you are working your legs instead of pushing with your arms.
PARALLEL BAR CHIN-UPS Like the classic chin-up, but with a twist as you rest your body closer to the floor. Grasp the bar with your palms facing forward and hands 6 inches to a foot wider than your shoulders on each side. Hang towards the ground with your arms fully extended. Then pull yourself upward until your chin is about 4 inches from the bar. Inhale as you go up. Pause for a count of one, then lower yourself slowly until your arms are straight, exhaling as you go down. For variety, do pullups with your palms turned toward you. Pull yourself up until your chin clears the top of the bar. Closing in your grip will provide a fuller range of movement, calling more muscles into play.
PLANK Prop up onto your elbows, making sure to keep them lined up under your shoulders. Feet should be about shoulder-width apart with toes on the ground. Lift your hips off the floor and try to keep your shoulders, hips, and legs aligned. Concentrate on pressing the navel into the spine while maintaining a relaxed breathing pattern.
POWER PUNCHES Grab a lightweight dumbbell in each hand. (Tens or fifteens are fine) Stand with your feet shoulder width apart and punch forward while grasping the dumbbell, alternating sides. Keep your punches in a straight line and close to your chin; turning your wrists as you punch out to work your shoulders as well. A right and left punch equals one rep.
ROCK-CLIMBER Assume the classic pushup position, fingers pointing forward. Brace your abs and straighten your legs behind you. This is the starting position. Lift one foot off the floor and bring your knee toward your chest. Straighten your leg back out, move your other knee to your chest, and return that leg to the starting position. Keep alternating sides until you've completed all your repetitions.
SHOULDER PRESSES Stand holding a dumbbell in each hand just above your shoulders, with a neutral grip (palms facing each other). Press the weight in your hands straight above you until your arms is fully extended, then slowly lower the weight to the starting position. That's one rep
STANDING CALF RAISE With a bar behind your back in an overhand grip, slowly push up by extending your calf and pushing on your toes. Make sure you do not bend at the knees to ensure you are working the fibers in your calves. Your feet, from the arches to your toes, should be raised to an almost 90 degree angle. Slowly lower to the starting position.
STIFF-LEGGED DEADLIFT Stand with your feet shoulder-width apart on a step-board or staircase, and use an overhand grip (palms facing you) to grab the dumbbells. Hold the weight at waist level, with your legs slightly bent. Lower the weight by bending at your waist while rotating from your hips and flexing your thighs; keep your back straight also. Return to the starting position.
SWISS-BALL CRUNCHES Sit on a Swiss ball with your feet flat on the floor, shoulder-width apart. Walk your feet forward as you lie back on the ball. Stop when the ball is under your hips, lower back, and middle back, knees bent 90 degrees. Your lower back should feel like it's curved around the ball. Keep your head in line with your upper body. Place your hands behind your ears and draw in your abs. Raise your chest up and slightly forward in a crunching motion. Do not pull on your neck to initiate the crunch. You've reached the end of your range of motion when the middle of your back loses contact with the Swiss ball. Pause, then slowly return to the starting position.
SWISS-BALL JACK KNIVES Lay the upper half of your body on a swiss-ball and raise your legs slightly off the floor. Making sure your ankles travel in a straight line, bring your ankles towards your chest, all the while watching your form so your ankles don't drop.
SWISS-BALL SIDE LATERALS Hold a pair of dumbbell in either hands while seated in a naturally arched back on a swiss-ball. Leave both arms hanging while keeping your palms facing toward you, your elbows slightly bent. Maintain the bend in your elbow as you raise your arm in an arc straight above your shoulder. Then slowly return to the starting position.
TRICEPS DIP With your back to the bench and your palms rested firmly on the bench, get into a semi-squat and extend your legs in front, with your heels against the floor. Be careful to watch your body, making sure it doesn't curve as you lower your butt towards the floor. As you make the dip, squeeze your triceps out to ensure your recruiting the muscle to do the work.
TRICEPS PRESSDOWN Get a good grip of the bar and with one foot in front of the other in a ready stance. Start the pressdown on the weights - taking care not to move your elbows - so your triceps are doing the work in the pressdown. Feel the triceps being worked as you go through the exercise.
WALKING LUNGES Grab a pair of dumbbells holding each on either side with your hands hanging by the side. Spread your feet so they're shoulder-width apart. Now, step forward as far as possible with your right leg until the top of your right thigh is almost parallel with the floor. Keep your left leg as straight as possible. Step forward and alternate your leg. Make sure your front knee never extends beyond your toes throughout the exercise.
You want to go faster? Take a run in the sun. Activated Vitamin D (calcitriol) is a steroid hormone which is linked to exposure to ultraviolet light exposure. This Medicine & Science in Sports and Exercise report linked Vitamin D to the size and number of fast twitch muscle fibers. The conclusion was that Vitamin D levels does influence athletic performance, which will be optimized when one gets a natural, full-body sun exposure.
Athletes shudder when the word sprain is mentioned,and quite rightly so. A recurrent ankle sprain may throw a huge spanner in your training works. A study of 522 athletes with recurrent sprains found that balancing exercises provided a significant 35 percent reduction in incidences of sprains. The study, which was noted in the BMJ Online First article, recommend that this can also be applied to the general population of sprain prone people.
The squat is a great exercise for building your quads and hamstrings, but a slight tweak can help you work even more muscle. Squatting with a wide stance increases the activation of your glutes, say scientists from Italy. What's more, setting your feet about twice hip-width apart, as the study participants did, doesn't lessen the impact on your quads and hamstrings. But be careful: Weak glutes can make your knees cave in. Keep your knees in line with your toes by pushing outward with your knees as you stand back up.
Ever wonder why some creatine powders are loaded with sugar? It's because the sweet stuff appears to improve creatine uptake into your muscles. But a new study suggests that creatine may be just as effective when it's mixed with sodium instead of sugar. Creighton University scientists discovered that either combination produced similar gains in strength. "Our findings indicate that creatine's uptake mechanism is sodium-based," says Anthony Bull, Ph.D. Don't worry: The amount of sodium needed for the beneficial effect is minimal. To try for yourself, check out Creatine Clear(8-ballnutrition.com), the product used in the study.
Go ahead: Talk yourself up, say British researchers. In a test of vertical-leaping ability, people who said "bend and drive" out loud jumped higher than when they didn't give themselves an instructional talk. The researchers say verbalizing the action may influence your brain's cerebral cortex to activate more muscle fibers. As for those muscles, do box jumps: Squat, jump onto an 18- to 24-inch box, and then step down. Complete 3 sets of 5 reps, resting 3 minutes between sets.
8. Pump up the music - "It's not a remedy that will make you last longer or run faster, but the beat and tempo of music gives a certain rhythm which will aid your run. Just don't be listening to Josh Gorban," adds Chok.
9. Practice long distance running - "This will help improve your lungs. When you run the real race, your lungs would have a certain memory of how to work for a long period of time. Practice in the morning before six. There is less pollution and crowd," added Sidamparam.
10. Breathe comfortably - "Unlike lifting weight running doesn't require you to breath in a fixed manner (two seconds inhale, four seconds exhale)," says Chok. "Breathe comfortably but with rhythm. Just don't rush," added Ooi.
4. Do cross training - "Insert other workouts in your schedule to avoid your running muscles to burn and wear out. Try and include swimming and cycling to your routine," says Chok.
5. Pack on some muscle - "Lift some weights. No heavy stuff. Going for mass will only slow you down. Do circuit training; you'll gain overall strength," advised Sidamparam.
6. Run an actual marathon - "There are no shortcuts to be able to run a marathon. The only real training that will work is by running a real race. This way you'll know if you are able to ace your next race," says Chok
7. Follow your own pace - "Different people have different levels of fitness. Stop thinking of starting slow and finishing with speed. It's all a matter of lasting the entire run. Get into a comfortable pace from start till finish will be your best bet," advises Chok.
Here's a two-for-one deal that's perfect for this troubled economy: Spend a little time in the gym, and you can make your flab and your recession stress disappear. Researchers from Stony Brook University school of medicine found that people with the lowest body-fat percentages remained the most calm and collected when they were dropped into stressful situations. Study author Lilianne Mujica-Parodi, Ph.D., explains that people with high body fat produce more of the hormone cortisol in reaction to a stressor. The problem is, excess cortisol overexcites your brain, preventing you from calming down and thinking rationally. To send stress packing, choose weights instead of the treadmill; pumping iron is more effective than cardio at blasting fat.
Compare yourself to the tips given by professionals to see where you fare in running the correct way
1. Go for GOAL - "Envision what you want to achieve. Do the training, better yourself and then you will be a winner. It all starts mentally," says Sidamparam, National Long Distance Running Coach.
2. Get good, comfortable/ cushioned shoes - "Wear something that is comforting for your feet. It's going to be a long run," says Stephanie Chok, Part time Triathlon coach & facilitator in Fit Innovations.
3. Stay hydrated - "Training doesn't involve other people offering you drinks while you run. Leave that for the real race. Staying hydrated also prevents muscle cramps," says Jasmine Ooi, long distance triathlete.
WORK FOR IT Vince Choo of KDT Academy (www.kdta.com) shows you the ropes.
STRENGHTEN YOUR ROTATOR CUFF - Hit the weak spots of your body with this functional exercise.
ITEMS NEEDED: Foam roll (or bench) and light weights (dumbbells)
BUILD STRONGER SHOULDERS - Called 'emptying the can', this exercise works the small supporting muscles around the rotator cuff, building strength and flexibility.
ITEM NEEDED: Light weights (dumbbells)
ENHANCE YOUR UPPER BACK - For better posture and firmer shoulders, grab a pair of bands and use a window frame for this hassle-free workout.
ITEM NEEDED: Exercise bands
BUILDING A STRONGER CORE - With the bands and the same window frame, work your arms, abs and core in one exercise.
ITEM NEEDED: Exercise bands
WORKING YOUR LUMBAR - Known simply as 'The Scorpion' this equipment-free workout is great for hitting your lower back which is worn out from a day's of sitting at the office chair. A quick workout to iron out the knots.
ITEM NEEDED: None
HELP YOUR LOWER BACK - With the 'Flutter Kick', you'll be working your glutes and lower back simultaneously, giving those muscles a workout and releasing the tension from lumbar.
GET AN EVEN STONGER CORE - The 'Horizontal March' helps you stabilize your core. Make sure you keep your form as your legs do the marching. Try the variation also for a different and equally effective workout.
DE-STRESS YOUR ENTIRE BACK - From the base of your skull to your tailbone, this exercise ensures your back gets some workout time after a day of slouching at the desk.
Not only does a warmup prepare your muscles for a strenuous workout, but gradually increasing the weight on an exercise also improves your form. In a study at West Chester University of Pennsylvania, people who added weight on successive sets showed better movement patterns than those who performed all their sets at the same weight. "Adding warmup sets to your routine can increase your awareness of correct technique, stimulate areas in the brain associated with memory reinforcement, and release hormones that seem to enhance performance," says study author Peter Catina, Ph.D. Start by doing 6 to 8 repetitions at half the amount of weight you plan to lift. Then add 1 more set of 3 to 4 repetitions using 65 to 70 percent of your target weight.
If you want a V-shaped torso, the bent-over row may be the best exercise for building your back. Compared with the inverted row and the one-arm cable row, the standing bent-over barbell row activates more muscle across both your upper and lower back, according to Canadian scientists. But the movement also places the greatest load on your spine, says study author Stuart McGill, Ph.D. Your spine saver: When you bend over, keep the natural arch in your lower back. If your spine is rounded (like a cat's), you're doing the exercise wrong and increasing your risk of a herniated disk.
Sometimes it's better to cut your workout short. Restricting your range of motion can boost your strength, say Australian researchers. They determined that performing partial reps-such as lowering the bar only halfway on the bench press-allows you to increase the weight you can use. The shorter range helps strengthen your "sticking region," the point where you struggle to move the weight, says Ross Clark, Ph.D. The caveat: Full range of motion is still best, so use partial reps as a short-term approach on one exercise for 4 weeks at a time.
It can pay to be a forward thinker. Front squats are easier on your knees than back squats, say researchers at the University of Florida. The scientists found that holding the barbell in front of your body instead of across your upper back changes your center of mass, reducing the overall stress on your knee joints. What's more, the front squat activates your quadriceps as much as the traditional version of the exercise does, according to the researchers. Start in your next workout and give your knees a breather.
Your workout could be ruining your shoulders. Researchers at Nova Southeastern University found that men who lift weights are more likely to have shoulder imbalances, which can lead to injuries, than those who don't lift weights. This problem is caused by undertraining the muscles in your back, especially the lower trapezius and the area around your rotator cuff, says study author Morey Kolber, Ph.D. Strengthen both weak points with YTWLI raises, found in this month's workout poster.
A new twist on a traditional exercise provides an added benefit. Canadian researchers found that performing push ups while you're suspended increases muscle activation in your abs and lats. This extra benefit occurs because hanging by straps forces you to stabilize your body by bracing your core. "The different position places more tension on your body, forcing you to contract more muscles in order to maintain body control and posture," says study coauthor Jack Callaghan, Ph.D.
Turns out, muscular legs won't slow you down. In fact, say University of Connecticut scientists, pumping iron improves running performance. Among the many benefits of resistance training, the enhanced communication between your mind and muscles is key. That's because it allows you to activate more muscle fibers, which can help you climb hills or sprint to the finish, explain the researchers. Just be sure to push yourself. Improvements were seen in study participants who used heavy weights.
Carving your midsection shouldn't be a pain in the back. The side plank builds your abs without stressing your spine, according to a Mayo Clinic study. "Compared with other abdominal exercises, the side plank helps you maintain posture and alignment," says Jim Youdas, the study's coauthor, "which leads to fewer injuries while still increasing abdominal strength." Try doing 3 sets of side planks. Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Brace your abs for 30 seconds as you breathe normally, and then switch sides. Rest for 30 seconds between sets.
Don't cheat your muscles Colorado State University scientists found that leaning back and forth to complete a barbell curl works your biceps less than if you use strict form. The reason: Cheating transfers more of the weight from your elbow joint, which is controlled by your biceps, to your shoulders.
Believe the hype You'll shed more belly flab if you're convinced of its dangers. U.K. scientists found that dieters with the strongest beliefs about the health costs of obesity lost the most weight after 1 year. The more drawbacks people associate with a lifestyle, the more likely they are to change it, says study author Judy Anne Swift, Ph.D. For the hard data on the hazards of fat, go to cdc. gov/obesity.
Not ready for a 26.2 mile slog? Follow these rules to give 100% over 50%. The power of three Train badly and your 13.1 miles could be two hours of extreme discomfort. A study at Furman University, South Carolina, found a three-day-a-week training program produced a 4.8% improvement in VO2 max, the best measure of your ability to keep going. Do a long run to improve your endurance, an intervals session to boost speed and, for efficiency, a shorter, single-tempo session.
Tune up your stride For optimum efficiency, you need to hit 180 like Phil "The Power" Taylor. Studies of last years New York Marathon revealed elite runners hit an optimum stride rate of 180 per minute. Lesser mortals tend to over-stride, so twice a week, swap the iPod for a Korg MM2 in-ear metronome (korg.com). With a tempo range of 40-208 BPM, it'll help you to find your perfect running rhythm.
It's hip to be strong The Running Injury Clinic at the University of Calgary, Canada found weak hip muscles cause 92% of lower-leg running injuries. "Single leg step-ups will help," says trainer Gareth Cole. "Hold a bar-bell on your shoulders, drive one foot up from your heel onto a knee-high step."
The right race Don't go for top-line races with ten of thousands of runners and an environment which is more music festival than race. To post a decent time, consider a half-marathon which covers a flat course without the strain of uphill running.
Tread lightly It's no substitute for outdoors, but treadmills are a good indicator of performance, and some have ESPN. Add a 1-2% incline, which is closer to energy demands of running outdoors.
Carb your enthusiasm You burn 100 calories per mile so to keep going you must refuel wisely. Take on 65% carbs; 10% protein; 20-25% unsaturated fats. Need a kick? Say "yes" to guarana. Studies at Monash University , Melbourne found its caffeine is more slow-releasing than coffee's, giving you a longer-lasting boost.
Shake up your genes Here's a new study you can drink to: Finnish scientists may have discovered exactly how a protein-packed beverage helps you build more muscle. In a recent study, the researchers determined that weight lifters who drank a protein shake just before and just after their workout produced more of a molecule called cyclindependent kinase 2, or cdk2, than those who consumed a placebo did. The benefit: "Cdk2 signals your muscles to produce more stem cells, which aid in the process of building muscle and improve your body's ability to heal after resistance training," says study author Juha Hulmi, Ph.D.(c). The protein-shake drinkers, who gained more muscle size than their counterparts, downed 15 grams of whey protein immediately before and immediately after hitting the weights.
Boost your bench If your strength has plateaued, you can bust your slump without lifting a weight. Arizona State University researchers found that doing only the lowering portion of a bench press leads to greater gains than performing a complete rep. The key: You must have two experienced spotters, says study author Kyle Carothers, C.S.C.S. Choose the heaviest weight you can lift once, and then have your spotters—one at each end of the barbell—help you lift the bar off the rack. Lower the weight to a count of three. Then have the spotters raise the bar back to the start. That's 1 rep. Do 4 sets of 8 reps, resting 3 to 5 minutes between sets. Be sure to reduce the total volume of your workout, as you'll experience increased soreness.
Chew on this: Clenching your teeth during your workouts could boost your performance. Marquette University scientists found that athletes who bit down on mouth guards as they jumped were able to leap higher. The result might be due to what the researchers call motor overflow. "Signals in the area of your brain that activates your jaw muscles may spill over to the part of your brain that affects activation of other muscles, such as the ones in your legs," says study author William Ebben, Ph.D.
Push your own weight
Ever wonder how many pounds you're lifting when you do a pushup? Calculate 75 percent of your body weight and you have the answer, according to research by the National Strength and Conditioning Association. But if you want to make the exercise harder, place a weight plate on your back, at the level of your shoulder blades. Why not just skip the hassle and use only the bench press to build your chest? Because unlike the bench, pushups help you build healthy, stable shoulders by training your scapular muscles as well as your rotator-cuff muscles, says Indianapolis-based physical therapist Bill Hartman, P.T., C.S.C.S
No weights and no rep counting needed. This workout builds endurance and helps you attack the day.
Fighting off a desk nap? Jumpstart your heart. "A high-intensity lunchtime workout can give your body the boost it needs to power through the rest of the day," says James Batey, an ACE certified personal trainer at Brooklyn's Fitness Collective. But you'll need a fast workout that you can do anywhere. That's what you'll find below.
THE LUNCHTIME WORKOUT Perform these moves in order, spending 1 minute on each exercise—a total of 5 minutes for each set. Rest 2 minutes between sets, and don’t do the workout 2 days in a row.
Set 1
00:01 CALF JUMP WITH OVERHEAD ARMS Stand on your toes with your legs shoulder-width apart, and stretch your arms over your head. Jump as if you were skipping rope. Repeat until the time expires
00:02 SWITCH SPLIT JUMP Start in a lunge position, knees bent. Clasp your hands behind your head. Jump and switch legs midair. Allow your body to descend into the next lunge, and immediately repeat the jump, minimizing your time on the ground.
00:03 SPEED SIDE SHUFFLE PUSH UP From the push up position, extend your right arm and leg as far to the right as possible. Bring your left arm and leg over so you’re back in the starting position. Shuffle 10 times back and forth.
00:04 SOFT JUMP SQUAT Place a cone outside your right foot. Assume a squat position, bending your legs until they're parallel to the ground. Jump over the cone sideways, landing gently with the cone outside your left foot. Go back and forth.
00:05 BURPEES Do one push up. Jump into a squat position. Raise your hands overhead and jump up, bringing your knees into your chest. Land on your toes and drop back into a squat. Kick your feet back into a push up. Repeat.
Break 1 00:05–00:07
SET 2 00:08 BEAR CRAWL Assume a crawling position. Bend your elbows and knees, with your hips in the air. Pick a point and crawl toward it as fast as you can. Then move backward using the same form, until you reach your starting position.
00:09 PULSING SUMO SQUAT WITH JUMP Lower yourself into two consecutive squats, holding each for 1 second. As you rise out of the second squat, explode up and land while maintaining form. Repeat.
00:10 HIGH KNEES IN PLACE Sprint in place, driving your knees up to your chest. If you feel your legs lagging, hold your hands straight out in front and aim to connect your knees to your elbows.
00:11 PUSHUP WITH SIDE PLANK Complete one push up and then immediately push yourself into a side plank. Align your head, neck, shoulders, core, and legs. Hold for 10 seconds. Repeat, alternating sides.
00:12 JUMP SQUAT/ JUMPING JACKS Stand with your hands behind your head. Lower your body until your thighs are parallel to the floor, then push up so your feet leave the floor. Land with bent knees, do 5 jumping jacks, and repeat.
Break 2 00:12- 00:14
SET 3 00:15 BICYCLE CRUNCHES Lie on your back with hands clasped behind your head. Lift both legs slightly off the ground. Touch your elbow to its opposite knee, alternating and moving quickly, as if you're pedaling a bike.
00:16 FORWARD DISTANCE HOP With your feet hip-width apart, jump as far forward as you can, using your arms to propel you. Land in a low squat position and immediately jump forward again.
00:17 BASKETBALL SHUFFLE Stand with your feet shoulder-width apart. Bend your knees into a low squat; shuffle to your left for 10 seconds, then back to the right for 10 seconds.
00:18 HEELS HIGH Sprint in place, bringing your heels up behind you, as if you’re kicking your own butt.
00:19 KANGAROO HOPS Stand with your legs slightly apart. Extend your arms out to your sides. Jump and drive your knees to your chest, using your arms to balance. Aim for 10 to 15 jumps in a minute.
Does a tough new workout make you sick? Answer yes and it means you aren't in good physical condition to start with, says Steven Devor, Ph.D, a professor of exercise science at Ohio State University. When your body is pushed too hard, it conserves energy by slowing down the digestive process. So anything you ate or drank in the few hours before your workout will slosh around in your stomach and cause a wave of nausea. The next time you feel like heaving, slow down your pace or rest more between sets. Once your stomach settles, gradually ramp up your efforts. And don't slug sports drinks: They take longer to digest than water does.
They don't come cheap
Your favourite protein bar might not be the easiest thing for your wallet. So you should know that there are other products you can consume which offer the same amount of protein minus the price tag. But it depends on what you can stomach. Mixing a scoop of whey powder into a glass of water may deliver more protein for the cost, says Mary Dan Eades, M.D., author of The Protein Powder Lifespan, but the taste is bland, bordering on bad. Most flavored powder aren't much better. Instead, opt for high-protein cereal which packs about 12 grams (g) of protein per serving. Other cheap and portable protein sources are 2-ounce can of tuna (13 g protein) or two hard boiled eggs (13 g protein).
Going commando If you're in the armed forces, working out is key if you want to preserve that strength, agility and physique. And so are your protein supplements. "Your muscles take a beating when you're exercising, so it's important to replenish the amino acids," says study author Capt. Scott Flinn, M.D., a physician with the U.S. Naby in San Diego. "This builds up the muscle tissue and, we found, can stabilize body water." It's best to down your protein shake within 30 minutes of ending an intense workout session, says Dr. Flinn, or the benefits will diminish. Even without enlisting you can still derive the benefits of whey with a protein shake after a draining workout. We like GNC's Pro Performance 100% Whey Protein (www.gnc.com)
Alert member Logging at least 7 hours of sleep is the minimum amount recommended by the National Sleep Foundation. SO if you tend to choose a morning workout over some quality shut-eye, our advice is: Stay in bed. A study from the University of Hull, England, found that tired participants who exercised had slower reaction times and were more prone to negative moods. Plus, a workout when you're tired only temporarily boosts your alertness, says Kenneth Wright, Ph.D., an assitant professor of integrative psychology at the University of Colorado at Boulder. On the bright side, opt for the extra shut-eye and you might have time for that workout. When you're well rested, your productivity and efficiency increase, Wright says. So, use that to your advantage: Leave work earlier to take a longer lunch break to go to the gym.
Here's a new approach for the new year: Use one dumbbell instead of two. By not tracking reps in this fast routine, you'll focus on form and trigger more muscle fibers, says creator C.J. Murphy, co-owner of Total Performance Sports in Everett, Massachusetts.Complete the circuit by doing each exercise for 45 seconds. Rest 1 minute. Repeat 2 or 3 times
Woodchopper
With arms nearly straight and feet just beyond shoulder-width apart, hold a dumbbell over your right shoulder. Bend your knees and force fully rotate your torso left as you draw your arms down and across your body. When your hands go past your left ankle, reverse the motion. Then switch sides. Keep your abs tight to prevent injury.
Arms-out squat
Standing with your feet slightly wider than shoulder-width apart, grasp a dumbbell by the ends and hold it straight out from your eyes. Now try to press the ends together as you simultaneously push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Pause, and push back up.
Standing press out
With your feet shoulder-width apart, hold a dumbbell by its ends and next to your chest. Try to press the ends together as you simultaneously push the dumbbell away from your body and slightly up (to eye level) until your arms are straight. Pause, and pull the dumbbell back as you squeeze your shoulder blades together.
Towel row
Secure a towel around a dumbbell's handle. Grab an end of the towel with each hand and stand with your feet shoulder-width apart, knees slightly bent. Bend at your hips, keep your lower back flat, and lower your torso until it's almost parallel to the floor. Pull the towel ends to either side of your abdomen. Pause and lower the towel.
Walk this way Trekking poles are intended to make hiking easier. But surprisingly, hikers using poles work out harder without feeling any extra effort. Hikers with poles used 10 percent more oxygen and had heart rates 6 percent higher than hikers walking at the same speed sans poles-yet they reported no perceived increase in exertion, says a new study from James Madison University. "They burned more calories without feeling the extra effort," says Mike Saunders, Ph.D., possibly because "the workload is spread over the entire body, not just the legs."
When to stand up It's an eternal question among road cyclists: On your way up a hill, when is it most efficient to rise from the saddle and stand on the pedals? A new Norwegian study has found that magic point: If you're climbing a 10 percent grade, stand when you're working at 94 percent capacity-or nearly as hard as you can. Anything less and you're likely to be more efficient in the seated position, says researcher Ernst Hansen, Ph.D. At less vigorous levels of uphill effort, standing may have biomechanical disadvantages.
Knowing how badly an athlete is hurt is crucial for treatment. A late diagnosis can exacerbate an injury delaying a comeback But Spanish researchers have discovered that measuring blood levels of the protein alpha-actin helps identify muscle damage faster than current methods do. This could lead to quicker treatment before an injury worsens and becomes chronic.
She can be a motivating force
It starts with boys showing off on the playground, and the performance never ends: When a woman is around, men work out harder. In a new German study, men pushed themselves 12% herder and complained less about pain during a bicycle stress test when a female doctor supervised than when a man did. Study author Christian Jung, M.D., says the results could translate to your gym: "Working out with a woman may help you push harder, probably because men are evolutionarily programmed to impress women," he says. Choose your treadmill wisely.
What does it mean to be an elite athlete? This month's payoff puts you on the road to becoming faster and more powerful than ever before. BY KENNETH TAN
WORKOUT A IN 10 MINUTES, DO AS MANY ROUNDS AS POSSIBLE OF:
PULL UPS Grip the pull up bar with either underhand or overhand. Pull yourself up until neck is above the bar, pause, then drop down. That's one rep. Do 5 reps before moving to the push ups.
PUSH UPS Get into the classic push up position with your hands beneath your shoulders. Keep your body straight and lower until your chest nearly touches the ground. Pause, and then push up. That's one rep. Do 10 reps before moving to squats.
SQUATS Space your feet apart so your stance is wider than the width of your shoulders. Slowly bend your knees so your body is lowered to an almost 90 degree squatting position. Pause, then push up with the soles of your feet. That's one rep. Do 15 reps before repeating the pull ups.
EACH EXERCISE REQUIRES REPS IN A DESCENDING ORDER OF 21-15-9 WITH ALTERNATION BETWEEN THE TWO EXERCISES.
DUMBBELL THRUSTERS Stand with your feet wider than shoulder-width apart, your hands gripping a pair of dumbbells. Sit back until your thighs are parallel to the floor, then stand upward, extending your ankles, knees, and hips. Land softly with knees bent and immediately descend into your next squat.
PULL UPS Grip the pull up bar with either underhand or overhand. Pull yourself up until neck is above the bar, pause, then drop down. That's one rep. Do 5 reps before moving to the push ups.
COMPLETE 3 ROUNDS OF THE FOLLOWING EXERCISES WITH TIMING.
400M RUNS Get on a treadmill or a track for the run. Watch your form to ensure your run is not flat-footed. Keep an upright posture while running.
DUMBBELL DEADLIFTS From a squat, hold the dumbbells and slowly rise up while maintaining a firm grip. Descend into a squat to lower the dumbbells. Do 15 reps.
PUSH UPS Get into the classic push up position with your hands beneath your shoulders. Keep your body straight and lower until your chest nearly touches the ground. Pause, and then push up. That's one rep. Do 15 reps
WORKOUT B
BURPEE From a standing position, assume a crouched position and then a classic push-up position. Bring your legs back into your chest and then jump explosively, with your hands going over your head in a clap. That's one rep. Do 50 reps.
THE SIT UPS AND BACK EXTENSIONS REQUIRES REPS IN A DESCENDING ORDER OF 20-15-10 WHILE THE ROPE SKIPS ARE IN AN ORDER OF 150-100-50
ROPE SKIPS To maintain perfect form, bounce off the balls of your feet, keep your chest up, feet together and eyes forward.
SIT UPS Sit on the floor with your knees bent and your feet flat on the floor. Lie back so your head rests on the floor. Raise your head and shoulders and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position.
BACK EXTENSION Get onto your hands and knees, with hands under your shoulders. Keeping your hands in one place, lift back onto your and extend your limbs so that your arms are outstretched. Hold for a count of 1.
COMPLETE 4 ROUNDS WITH TIMING.
KETTLEBELL SWING Use a firm double-handed grip on a kettlebell and lift it up, allowing it to dangle between your legs. Steady your feet and swing the kettlebell forward in a 90 degree arc (about chest height) That's one rep. Do 15 reps.
PULL UPS Grip the pull up bar with either underhand or overhand. Pull yourself up until neck is above the bar, pause, then drop down. That's one rep. Do 5 reps.
3 Moves to Rev Your Metabolism This workout from Craig Ballantyne, C.S.C.S., M.Sc., the owner of turbulence training.com, works your entire body in only three exercises. Complete the sequence, rest 1 minute, and repeat as many times as you can in 15 minutes.
1. DUMBBELL SPLIT SQUAT Holding a pair of dumbbells with your arms hanging at your sides, stand in a staggered stance, your right foot in front of your left. Keeping your torso upright, lower your body until your front thigh is parallel to the floor. Raise yourself back up into the staggered stance and complete a total of 8 repetitions. Switch legs and repeat.
2. CROSS-BODY MOUNTAIN CLIMBER Assume a pushup position, your body forming a straight line from your head to your heels. Brace your abs - you'll hold them that way for the entire exercise. Now pull your left knee as close as you can to your right shoulder, without allowing your hips to sag. Return to the starting position and repeat, this time raising your right knee toward your left shoulder. That's 1 rep. Complete a total of 10.
3. CHIN-UP WITH KNEE-UP Grab a chin-up bar with an underhand grip (palms facing your body). Do a pull-up so your chest reaches the bar, while also raising your knees to your chest. Then slowly lower your body and return to the start. If you can't complete a chin-up, simply raise your knees while hanging from the bar. Complete 10 reps, or as many as you can.
While it may be an obvious fact, research has now proved that even at a Masters level, age matters when it comes to cycling. The Journal of Strength and Conditioning Research reports aerobic capacity declined with age with 25% difference between those under 35 to 55. However, the same research noted age increased lactate threshold, which remain competitive despite their lower aerobic activity.
Repeat success
Gilbert Arenas goes behind his back. Rick Hamilton dribbles twice normally, and then once to the side. Employing a rigid pre-shot routine will help you master the free throw, according to a study in the Journal of Sports Sciences. Researchers reviewed the 2006 NBA playoffs and found that players who repeated a pattern of movements shot 17 percent better than those who didn't. A pre-shot routine may help you avoid over thinking and making mistakes in your mechanics, say the researchers. (Changing a routine lowered success rates by 15 percentage points.)
Build muscle and slash fat with a routine that fits even the busiest schedule.
By Michael Mejia, M.S., C.S.C.S. SCULPT YOUR BODY AT HOME Go on a muscle-making streak. Just grab a pair of dumbbells, give yourself ample space, and use the innovative exercises in this plan. You may not be familiar with all or even some of these movements, but don't worry. They're easy to pick up. What's more, they provide athletic benefits that men often lack, such as stamina, core power, and flexibility, while building bigger muscle. So you'll improve every aspect of your fitness in every workout. The best part: By training this way, you'll build a rock-solid strength base that will make it easier to pack on muscle.
Split Squat with Rotation Stand with your right foot forward, holding a weight at your chest. Lower yourself down until your back knee is just off the floor, and then rotate your torso clockwise. Twist back to the center, and then press up. Do 5 to 7 reps per side.
Windmill Pushup Begin a regular pushup, but as you come up, rotate your body and extend your right arm overhead. Your arms and torso should form a 'T', with your left arm supporting your weight. Lower yourself down. Perform 4 to 6 reps per side.
Kneeling Sprint BlastOff Find an area with 10 to 15 yards of running space, and kneel with your hips beneath your shoulders. Now sprint straight ahead. Walk back to the starting line and repeat, but lead with your opposite leg. Do a total of 8 sprints.
Traveling Shoulder Press Grab dumbbells that are half as heavy as ones you would normally press overhead, and hold them at your shoulders. Step forward as you press the weights up. Slowly lower them as you bring your other leg forward. Do 12 to 16 reps.
Renegade Reverse Fly Assume a pushup position with your hands resting on light dumbbells. Spread your feet wide, and squeeze your abs and glutes. Extend one arm out to your side, and then lower it. Repeat with the opposite arm. Do 5 to 6 reps with each arm.
Triangle Shuffle Position three cones in a triangle, 10 yards apart, and stand at the base. Sprint to the cone in front, and then backpedal to your starting spot. Side-shuffle to the cone on your right, then to the left cone and back. Rest 30 seconds. Repeat 6 to 8 times.
Standing Bird dog From a standing position, bend forward and reach your left arm out as you lift your right leg and arm back. Strive to have your extended arm and leg parallel to the floor without rounding your back or rotating your hips. Alternate for 8 to 10 reps.
Inchworm Stand with your legs straight and your hands on the floor. Keeping your legs straight, "walk" your hands forward as far as you can. Pause, and then take tiny steps to walk your feet up to your hands. Repeat for a set of 6 to 8 reps.
Have a stick figure? Bulk up with these workouts that target almost the entire body!
Barbell Hang Clean
Grab a bar with a shoulder-width grip and dip your knees, as if you're about to jump. Quickly pull the bar up and rise onto your toes. As the bar approaches chest height, bend your knees, swing your elbows forward, and catch it at your shoulders.
Dumbbell Alternating Bench Press
Lie flat on a bench holding dumbbells over your chest. Keeping one arm straight, lower the opposing weight to your shoulder and push it back up. Repeat with the other arm and continue alternating until you've completed all your reps.
Barbell Squat
Stand holding a barbell across the back of your shoulders with an overhand grip, your hands and feet shoulder-width apart. Keeping your back naturally arched, bend at the hips and knees to lower your body. Push back to a standing position.
Neutral-Grip Pull-up
Grab the parallel bars of a pullup-bar handle so your hands face each other. Hang with your arms straight. Pull yourself up as high as you can, aiming to clear the bar with your chin. Then slowly lower yourself back to the starting position, at a full hang.
Dumbbell Romanian Deadlift
Stand holding a dumbbell in each hand in front of your thighs. Maintaining the natural arch in your spine and keeping the weights close to your body, push your hips back and lower the weights. Squeeze your glutes and return to the starting position.
Dumbbell Curl to Overhead Press
Stand holding dumbbells down at your sides with your palms forward. Curl the weights up to your shoulders. Next, rotate your wrists as you press the dumbbells overhead so your palms face forward at the top. Reverse the move back to the starting position
Half-Kneeling Cable Lift with Rope
Attach a rope handle to a low-pulley cable; assume a half-kneeling position perpendicular to the weight stack. Rotate your torso toward the stack and grab the rope with both hands. Explosively rotate away, raising your arms. Return to the starting position
Swiss -Ball Plate Crunch
Lie on a Swiss ball so your back curves over it. Hold a weight plate at your chest. Curl your body up and slightly forward, lifting your shoulder blades off the ball. Pause at the top and then slowly lower yourself back to the starting position.
Your time is precious, we understand. That's why we've provided a smart, precise workout which will maximize gains, burn fat and build strength in record time. By working on this every alternate day, you'll be lean, toned and athletic - ready for action any time of the day.
Begin each session with calisthenics and core moves. Then do these exercises specified for each day as pairs or supersets, moving from one exercise to the next without rest. Do each set three times, resting 45 seconds between supersets.
SUPERSET 1
Push up Assume the classic push up position, with legs straight, hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can.
Pull up Grab a chin up bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulderblades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.
Dumbbell squat Stand with your feet shoulder-width apart and hold a pair of dumbells at your sides. Keeping your back naturally arched, bend at the hips and knees and lower your body until your thighs are at least parallel to the floor. Push back up. Do eight to 12 reps.
Swiss-ball hamstring curl Lie on the floor with your ankles on a Swiss-ball, arms at your sides. Raise your hips so your body forms a straight line. Squeezing your glutes, pull the ball towards your butt with your legs. Then roll the ball back out. Do 12 reps.
Dunmbbell incline-bench press Lie face upon an incline bench and hold a pair of dumbbells at the sides with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do 10 reps.
Lat pull-down Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise. Do 10 reps.
Single leg squat Stand on a bench. Hold your arms in front of you and flex your right ankle so your toes point up. Keeping your torso as up-right as possible, bend your left knee and lower your body until your right heel touches the floor. Push up. Aim for five reps per leg.
Single-leg Swiss-ball leg curl Perform as you do the Swiss-ball hamstring curl, but use only one leg. Lift your left leg and bend your knee towards your chest. With your right leg, pull the ball towards your butt and then push it back out. Aim for 10 reps with each leg.
SUPERSET 2
Dumbbell snatch Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for five reps with each arm.
Cable single-arm row Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Roll the handle to your torso as you extend your right arm. Then resist the weight as you return your arm to the starting position. Do 10 reps with each arm.
Dumbbell step-up Holding heavy weight at your sides, lift one foot and place it on a bench. Then push your body up until your weight-bearing leg is straight and your other foot hangs off the bench. Return to the starting position. Do 10 reps with each leg.
Dumbbell calf raise Hold a dumbbell in your left hand and stand on your left foot. Rest the instep of your right foot across the back of your left ankle. Hold onto something for balance. Rise on your toes as high as you can. Do 12 reps with one leg before repeating with the other leg.
Dumbbell single-arm overhead press Stand holding a dumbbell at shoulder height with your palm facing toward your body (as shown). Press the weight straight up and then slowly lower it. Do six to eight reps before repeating it with the other arm.
Dumbbell single-arm row Hold the dumbbell in your right hand, arm straight and place your left hand and left knee on the bench. Use your upper-back muscles to pull the dumbbell up and back. Pause then slowly lower the weight. Do 10 reps on each side.
Dumbbell side lunge Stand holding dumbbells at your sides. With your left leg, take a wide step directly to the left. Bend your left knee and push your hips back until your left thigh is parallel to the floor. Do 10 reps in each direction.
Unstable jump rope (not shown) Skip rope for 45seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles.
Your back helps you stand tall and look lean better than any other muscle zone does. Carve your torso into perfect shape with 3 hard-hitting workouts
By Myatt Murphy
3 Things you don't know about your back
1. Building your back can torch your belly fat. That's because the more muscle you train, the hotter your fat furnace burns. And there are no larger muscles than the latissimus dorsi, a.k.a. the lats. Master the pullup to bolster these muscles fast.
2. Your arms will lift more weight than the larger back muscles if you let them. For a better back workout, initiate rowing movements by squeezing your shoulder blades back. Then think about pulling the weight with your elbows, not your hands.
3. Anytime you train your back or chest, or even sit at your desk, your lats become stiff. Since these muscles attach to your spine and wrap around to your ribs, they're used in most upper-body activities. Stretch your lats every day to stay loose.
PULLUP Grab the bar with an overhand grip (palms forward), your hands slightly more than shoulder-width apart. Hang with your arms fully extended. Pull yourself up over the bar, and then slowly lower yourself to the starting position.
DUMBBELL SINGLE-ARM ROW Holding a dumbbell in your right hand, place your left hand and left knee on a bench. Hold the weight with your arm straight. Use your upper-back muscles to pull the dumbbell up and back toward your hip. Pause, and then slowly lower the weight.
BARBELL BENT-OVER ROW Stand holding a barbell with an overhand grip, your hands slightly more than shoulder-width apart. Push your hips back and bend forward until your torso is almost parallel to the floor. Draw the bar toward your rib cage. Pause, and then lower the bar.
SEATED WIDE-GRIP ROW Sit on a bench or the floor and bend forward to grab the lat-pulldown bar from a low pulley cable. Using a wide overhand grip, pull the bar toward your midsection. Resist the weight as you extend your arms back out in front of you.
CABLE SCAPULAR RETRACTION Attach a bar to a low pulley cable. Sit on a bench or the floor and grab the bar with an overhand, shoulder-width grip. Without bending your elbows, pull your shoulder blades back as far as you can and squeeze them together. Return to the start.
SWISS-BALL BACK EXTENSION Lie facedown on a Swiss ball and push your feet against a wall or hook them under a bench. Your chest should be off the ball. Cross your arms and bend forward at the waist until your midsection covers the ball. Then raise your torso up off the ball.
SEATED CLOSE-GRIP ROW Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you.
LAT PULLDOWN Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down, and then pull the bar to your chest. Let the bar rise.
We've designed workouts that strip away fat in just 10 minutes and build big muscles with or without a gym.
BY MYATT MURPHY WORKOUTS BY CRAIG BALLANTYNE, M.SC., C.S.C.S. PHOTOGRAPHS BY SCOTT MCDERMOTT
3 THINGS YOU DON'T KNOW ABOUT FAT LOSS
1. Squats may burn up to three times more calories than previously thought, according to a new study in the Journal of Strength and Conditioning Research. They're also great for packing on muscle. Every workout in our plan features this classic move.
2. Aim to drop 20 pounds this summer and you can look great. Men who set higher expectations lose more weight, reports researchers at the University of Minnesota. Stick to the routines on this poster and you can expect to shed 4 to 5 pounds in your first 2 weeks, and 1 to 2 pounds a week in the months that follow.
3. The calories you burn in a 30-minute jog may not matter as much as you think. More important is your calorie loss when you're not exercising. Intense weight training elevates your metabolism for 36 hours. So you lose weight all day, and build bigger muscles.
BARBELL SQUAT Stand holding a barbell across the back of your shoulders with an overhand grip, your hands wider than shoulder-width apart. Keeping your back naturally arched, bend at the hips and knees to lower your body. Push back up to a standing position.
DEADLIFT Stand with a barbell on the floor in front of you, with the bar over your toes. Bend your knees and grasp the bar with an overhand grip. Keeping your back straight, stand up. Keep the bar close to your body as you lift it. Slowly lower the bar.
DUMBBELL CLEAN AND PRESS From the starting position, dip your hips and explode upward, forcefully pulling the weights up. As the weights near your chest, dip under and "catch" them on top of your shoulders. Stand, press the weights overhead, then reverse the move.
DUMBBELL SQUAT Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees to lower yourself until your thighs are parallel to the floor. Push back up to a standing position.
DUMBBELL SINGLE-ARM ROW Holding a dumbbell in your right hand, place your left hand and left knee on a bench. Hold the weight with your arm straight. Use your upper-back muscles to pull the dumbbell up and back toward your hip. Pause, then slowly lower the weight.
BURPEE Stand with your feet shoulder-width apart. Bend at the hips and knees to lower your body as far as you can, then place your hands on the floor and straighten your legs behind you. Perform a pushup, then draw your knees back toward your chest until your feet are beneath you, and stand up.
FARMER'S WALK Stand holding a pair of heavy dumbbells at your sides at arm's length. Keeping your body upright, walk for the amount of time specified in your workout. If you're short on space, walk in a circle or figure '8'.
SINGLE-LEG ROMANIAN DEADLIFT Stand on your left foot with your right foot raised behind you and your arms hanging in front of you. Keeping a natural arch in your spine, push your hips back as you lower your hands and upper body. Squeeze your glutes and press your heel into the floor to return to an upright position. Complete your reps on one leg before repeating on the other leg.
The rajio taiso workout is simple enough but it works great to loosen the stiffness and energize you for a day on the cube farm.
Getting fit for your mornings.
If your mornings are starting to feel like a huge drag, take a leaf from the industrious Japanese and do it their way with Rajio Taiso. In Japanese it means radio (Rajio) physical exercises (Taiso) hence its name. Introduced by state broadcaster NHK, the workout music would be played over the radio at 6.30am every day with the aim of utilizing a series of simple stretching exercises to invigorate and energize the Japanese workforce. Its benefits include; improving your posture, jumpstarting your metabolism, increasing flexibility and loosening the tightness in your muscles. Make this quick exercise work for you also.
More in the September issue of Men's Health Malaysia.
If you've already tried out the moves on the September issue of Men's Health Malaysia on page 50 you might wonder how long exactly does the entire workout take. The answer is 3 minutes and 19 seconds. Here's the original music to the workout which has been broadcast at 6.30am on the state media NHK for the past eight decades.
This routine tests your willpower, says C.J. Murphy, M.F.S., a strength coach in Everett, Massachusetts. Start with 3 sets of the clean and press. Then do the next three moves in succession, with one twist: Don't count reps. Instead, do as many reps of each as you can in 30 seconds. Rest 30 seconds between exercises, and repeat the three-move sequence once or twice.
1. DUMBBELL CLEAN AND PRESS Holding dumbbells in front of your thighs, bend your knees. Jump up in one explosive movement as you shrug your shoulders and pull the weights up. Catch the weights at your shoulders and then press them overhead. Lower to the starting position. Do 6 reps total.
2. CABLE SQUAT WITH ROW Attach an EZ-curl bar to the low pulley at a cable station. Grab the handles with your arms extended. Bend to lower your body until your thighs are parallel to the floor. Stand up and draw the handles to your rib cage, and then straighten your arms back out in front of your chest.
3. DUMBBELL BURPEE Stand holding light dumbbells at your sides. Bend down until the weights touch the floor, then kick your feet behind you into a push-up position, resting your hands on the weights. Do a push-up, then bring your feet back underneath you and jump up. Land softly and move into your next repetition.
4. DUMBBELL FLOOR SWEEPER Lie face-up holding dumbbells above your chest. Lift your legs up and out to the left, keeping them straight. Then return to center and repeat to the right. Return to center, lower your legs, and do a sit-up, keeping your arms straight above you.
Want rock-hard calves? Train your feet. Stronger foot muscles can boost your performance in calf-building exercises, according to researchers at Maryville University, in Missouri. In the study, men with strong feet completed 6 more reps in a set of standing calf raises than their weak-footed counterparts did. That's because the muscles supporting your arches help you generate force with your calves, says the lead researcher, Jack Bennett, P.T., C.S.C.S. To bolster these muscles fast, try the following drill, which you can do as you watch TV. Dump some sand into a pail and place one foot in the sand. "Grab" the sand with your toes as you curl your toes under your foot. Hold briefly, release, and repeat. Switch feet after 60 seconds.
Wake Up To More Muscle Even if you're pumping out as many repetitions as usual, lack of sleep can slow your gains, report researchers at Midwestern State University, who sent men to a gym after keeping them awake for 24hours. The lifters were able to complete their workouts, but they didn't experience the normal post-workout testosterone spike that triggers muscle growth. If you frequently sleepwalk through the gym, your testosterone levels could actually fall, says Gregory Haff, Ph.D, the lead author of the study.
Ripped On A Budget Go ahead: Cut back on the amount of pricey protein powder in your post-workout shake. Half a scoop of whey protein is enough to build muscle, say Canadian researchers. In their study, men were able to stimulate the muscle-building process when they downed a drink made with just 10 grams of whey. To shake it up like the men in the study, blend together ½ scoop of whey protein powder with a half cup of water and ice, and a cup of fresh blueberries. Drink it up to 30 minutes after your workout.
Double Up For Big Gains By fatiguing your chest or back muscles, these exercise combos train your arms up to 34 percent harder than standard upper-body routines do, according a study in the Journal of Strength and Conditioning Research. Do one move right after the other.
For Bigger Triceps . . .
1. Chest Fly From the starting position, lower the weights until your upper arms are parallel to the floor, keeping a slight bend in your elbows. Then reverse the pattern.
2. Chest Press Lie on a flat bench holding two dumbbells over your chest. Slowly lower the weights to your armpits. Pause, then press the weights up over your chest.
For Bigger Biceps . . .
1. Cable Reverse Fly Grab the high pulley cable to your left with your right hand and the opposite pulley with your left hand. Draw your arms back and out, squeezing your shoulder blades.
2. Underhand Row Grab dumbbells with an underhand grip and bend at the hips until your torso is almost parallel to the floor. Pull the weights up toward your rib cage, and then lower them.
[ON OUR RADAR] SNEAK ATTACK A slight sprain could impede your ability to build muscle for years, report researchers at the University of Virginia. They found that men with a history of ankle sprains fared far worse in a hamstring curl test than men who'd never rolled an ankle. Further research is needed to clarify the mechanism.
