Fat-Burning Body-Weight Workout

The four-move body-weight workout for maximizing fat loss.

Building muscle, increasing strength, and burning fat isn’t just a product of countless hours of lifting heavy weight. Body-weight workouts can be just as effective, and even place less strain on the body’s joints. Men’s Fitness met with Equinox Tier 4 coach Josh Stolz for a demonstration of a four-move fat-burning workout suitable for highly trained athletes or the casual gym-goer.
THE WORKOUT INSTRUCTIONS:
Complete four rounds of the following four exercises with 60–120 seconds’ rest in between rounds.
THE EXERCISES:

 1. lateral stepup: 6 repetitions per side

 

 

 

 

 

 2. archer pushup: 6 repetitions per side

 

 

 

3. ice skater lunges (explosive): 10 repetitions per side

 

 

 

 

 4. pushup pike with feet on a box: 6 repetitions

 

 

 

 

THE WORKOUT BENEFITS:
This workout targets the entire body with two upper-body movements and two lower-body movements to provide muscular balance. Performing the exercises with high intensity and at a rapid pace will boost cardiovascular endurance and maximize fat-burning and caloric expenditure. This workout is ideal for anyone looking to lose weight or develop a general base of strength without the strain of heavy weightlifting.
EXERCISE-SPECIFIC BENEFITS:
The lateral stepup is a lower-body exercise that increases strength and power in the quads, hamstrings, and glutes. As a unilateral exercise, muscular balance is achieved on both sides of the body.
The archer pushup is an upper-body exercise that increases strength and power in the chest, shoulders, and triceps. Performing the exercise in a side-to-side, “archer-like” motion will improve balance on both sides of the body.
Tip: Maintain a neutral spine and brace your core throughout the entire movement. Position your “lower” hand farther up or down to increase or decrease the difficulty.
The ice skater lunge is a lower-body exercise that increases muscular strength, power, and endurance in the quads, hamstrings, and glutes. Performing the exercise rapidly will also improve cardiovascular endurance.
The pushup pike with feet on a box is a combination exercise that increases muscular strength and endurance in the upper body, specifically the shoulders and triceps. The pike position also actively engages and strengthens the core.
Tip: Consciously remember to keep your core braced to prevent any rounding or slouching during the entire exercise. Perform a decline pushup if the pike is too challenging.

 

Body-Weight Workout: Plyometric Power for Athletes

The body-weight workout to perform your athletic best.

A game-changing difference between a good athlete and a great athlete is explosive power and strength. Make or break moments could come down to a higher jump, a faster sprint, or more slugging-power. Men’s Fitness met with Equinox tier 4 coach Josh Stolz for a demonstration of a four-move explosive power workout suitable for the competitive athlete or a pickup game ringer.
WORKOUT INSTRUCTIONS:
Complete four rounds of the following four exercises with 2 minutes rest in between rounds.
EXERCISES:
1. man-maker - 4 reps per side
2. jumping push-up - 4 reps
3. lateral burpee box jump - 4 reps per side
4. 180-degree squat jump - 4 reps
WORKOUT BENEFITS:
Fast and explosive exercises that involve the entire body are what build powerful athletes. They also improve coordination, balance, and stability.
EXERCISE-SPECIFIC BENEFITS:
The man-maker is an advanced progression of a traditional burpee. The exercise will actively engage the core throughout the movement while improving upper and lower body power and strength.
Tip: Don’t “sag” when in the plank position, and be sure to give yourself a wide foot position for more stability when lifting your arms.
The jumping pushup is an advanced progression to the traditional pushup that increases strength and power throughout the entire upper body, more specifically, the chest, shoulders and triceps.
Tip: Focus on timing and coordination; to execute the move properly you must push from both arms and leg simultaneously.
The lateral burpee box jump is a lower body power exercise that will improve coordination, lateral speed, and agility.
The 180-degree squat jump is a lower body exercise that improves power and explosiveness in the legs while also improving rotational power and core strength.

 

30-Minute Arm Workout

Build beach-ready bis and tris in under 30-minutes with supersets.

Both, biceps and triceps are very resilient muscle groups. They recover very quickly and can handle a lot of volume and high intensity training techniques. To get the most out of your arm workouts, you've got to hit them hard, and with a variety of different techniques. Certified personal trainer and founder of TRyMFitness, Tim McComsey lays out a 30-minute arm workout loaded with supersets and dropsets to bring up those bicep peaks and stack on the size.
Supersize Your Workouts With Supersets >>>

THE ARM WORKOUT >> 

1. Barbell Curls superset with V-Bar Tricep Push Down

 

Sets: 3 
Reps: 12
Rest: 60 seconds

2. Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks

Sets: 3
Reps: 12
Rest: 60 seconds

3. Bench Dips superset with Seated Dumbbell Hammer Curls

 

 

Sets: 3
Reps: 12
Rest: 60 seconds

4. Machine Seated Bicep Curl [drop sets] 

Sets: 3
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set.

5. Cable Rope Press Downs [drop sets]

Sets: 3
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set

Your Perfect Muscle-Building Day

Between work, family obligations, and the occasional weekly hangout with the guys, finding time to meet all of your health and fitness goals can prove to be quite challenging. Compound those events with the conflicting ideas concerning optimal workout times, meal frequency, and other factors and the whole idea of building muscle becomes a confusing mess. To help simplify the process, we’ve laid out a step-by-step game plan to your ideal muscle-building day. Follow the steps below to set yourself up for success in achieving your dream physique.

6AM-8AM

1. Hydrate
After spending six to eight hours horizontal in bed, your body is likely dehydrated. Taking into account that 75% of muscle tissue is water, the lack of hydration can really put a damper on your muscle-building abilities. Replenish the water you missed out on overnight with a tall glass first thing in the morning - before your first cup of coffee.
10 Surprising Ways to Quench Your Thirst>>>
2. Eat a high-quality breakfast
While the intermittent fasting craze has taken off as of late, breakfast is still an important meal especially for guys looking to build muscle. Your muscles likely aren't breaking down from lack of nutrition after only six to eight hours without food, but a solid breakfast is one of the best ways to get a jumpstart on proper fueling for the day and curb cravings. Plus, most guys have more time in the morning to focus on eating properly (provided you don't miss your first alarm). Start with a high-protein breakfast including a few sources of dietary fat. Finish the meal with another large glass of water.
 

9AM-11AM

 

1. Eat a high protein snack
Like many other arenas, the best offense against snacking temptations is a good defense. Plan to take down a high-protein snack mid-morning to keep energy levels high and to prevent yourself from binging on the coffee cakes and cinnamon rolls.
2. Hydrate
Like many of your other coworkers, you’ve likely downed a few cups of coffee by mid-morning. Supplement your java habit with 10-12 ounces of water. The extra fluid will help to keep you hydrated and also prevent hunger pangs (combined with your high-protein snack) that tend to strike at this time.
The Caffiene Fix: Press Beyond Your Limits With Coffee>>>
3. Move
If you're like the majority of the American population, you spend the bulk of your day seated in front of a computer. That position can both wreak havoc on your posture and ruin your chance at your desired physique. To make matters worse, excess sitting has been correlated with metabolic disease, depressed mood states, and increased risk of cardiovascular disease. Beat them all by moving around mid-morning. After planning out your day and answering any pertinent emails, take a quick walk around the office. Try to move for at least 5-10 minutes. If you don’t mind being dubbed the office health nut, throw in some bodyweight squats and push-ups. Keep moving throughout the day trying to be seated for no more than an hour at a time.

12PM-2PM

 1. Workout
Afternoon workouts are beneficial for several reasons. First, your body is likely more warmed up than first thing in the morning leading to less risk of injury. Second, hormones like growth hormone and testosterone are at higher levels ensuring that you get the most muscle-building benefit from your lifting session. Lastly, the demands of the workout session ensure that your energy levels are high, and you avoid the mid-afternoon slump.
To get the most out of your afternoon workout, focus on hitting your entire body combining multi-joint exercises like squats and deadlifts. This type of whole-body focus will further elevate your hormones and help you get in and out of the gym quickly.
2. Eat a high protein lunch
Protein is crucial to take in, particularly post-workout. Alongside your serving of this muscle-building macronutrient, be sure to include some fast-digesting carbohydrates like potatoes or rice. The carbohydrates will slow down catabolism – the body’s process of breaking down tissue during your workout. This results in a faster recovery and jumpstart on the muscle-building process.
3. Supplement with creatine
Creatine is one of the most popular sports supplements on the market for one reason – it works. The strength builder has been backed by numerous studies and offers a safe way for men to increase muscle mass. If you need to take back your daily dose, the best time is after your workout, so knock it back with your post-workout meal.

2PM-4PM

1. Take a nap
Skip out on the afternoon coffee and instead opt for a mid-afternoon nap. The quick snooze will leave you feeling rejuvenated for the rest of the workday. Afternoon naps also lead to increased productivity and memory function. To make matters even better, you only need a short time (10-30 minutes) to reap all of the benefits. Can’t skip out on work for a quick sleep session? Practice meditation instead. The quiet time can help you refocus your energy and attack the rest of the day with vigor.
2. Hydrate
While the rest of your coworkers are searching for energy drinks, load yourself up with a cup of water instead. The continued focus on hydration will help to replenish fluids lost during your workout as well as maintain energy levels. It also helps with digestion and prevents cravings for the sugar-filled temptations that lurk in the kitchen cabinets.

6PM-8PM

 1. Eat a homemade dinner
After a long day of work, the last thing many guys want to do is hop behind the kitchen counter to whip up a gourmet meal. However, now isn’t the time to ruin your perfect day by hitting up the drive-thru on the way home. Top off your nutrition with a blend of protein, carbohydrates, and fat. Don’t be afraid of piling on the carbohydrates. Provided you’ve kept your consumption in check throughout the rest of the day, the increased carb intake might actually help you sleep better at night.
2. Limit the booze
A stressful day might tempt you to indulge in some evening cocktails. However, the excess booze intake could be detrimental to your hard work in the gym. While alcohol in moderation poses little threat to growing muscles, overconsumption decreases key hormone production and ruins sleep (not to mention the extra added calories). To build your optimum physique, keep alcohol consumption to a minimum (0-2 drinks/night).

15-Minute Workout: Pump Up Your Pecs

If you have only 15 minutes to train, don't mess around with fancy exercises that waste time. 

 

The best workouts aren't always flashy—plenty of simple routines get the job done. We've got one that blasts your pecs with heavy weight and hits the muscle fibers from every important angle.
The One-Off Workout: Push and Stretch Your Chest >>>
Directions
To keep the workout to 15 minutes, you'll need to rush your warm-up on the bench press a bit. Steadily work up in weight, resting only as long between warm-up sets as it takes to change the plates. This hustle means you won't be optimally prepared to lift your heaviest possible load for four to six reps—so you should therefore use a slightly lighter weight—but that's the tradeoff for getting the workout done quickly. To minimize the problem, rest two minutes after your last warm-up set before you go heavy.
1) Bench Press
Sets : 1 Reps: 4–6
2) Incline Dumbbell Press
Sets : 1 Reps: 8–10
3) Parallel-Bar Dip
Sets : 1 Reps: 12–15

Home Exercices - Twice A Day Workouts

Even though the newest training methods most frequently used by trainers today are full-body workouts or upper/lower-body splits, some guys still believe that a body-part setup is the way to go.
These men feel that just doing a bench press for their chest muscles isn’t going to get the job done, and they insist on performing a number of exercises for each body part they want to work on.
However, because you obviously can't do three to four exercises for every single muscle group in a single workout, the body workout needs to be split over a number of days. Typically, a body workout split would look something like this:

• Monday: Chest
• Tuesday: Legs
• Wednesday: Shoulders
• Thursday: Back
• Friday: Arms
  

If this looks like your weekly workout schedule, then you'll be happy to know there is a better way, and that way is with twice a day workouts. Read on for more information on how you can get more out of a single day of exercise.

Problems with workout splits

The biggest issue with training in this manner is lack of rest. While you are, theoretically, allowing much more than the recommended 48 hours between training a particular muscle group, if you look closely, you’ll notice you really aren’t. In the workout split schedule above, for instance, when you work your back you’ll inevitably be working your biceps as well, therefore, working them specifically the next day isn’t recommended. Plus, while you may prevent muscular overtraining with this type of setup, you will not be doing anything to prevent central nervous system (CNS) overtraining.
The CNS is going to be stimulated any time you pick up a weight, regardless of whether it’s during a squat or a bicep curl. If you're lifting weights too many days in a row, the CNS is going to falter to recover and this is exactly where the problems begin.
So, how can you get around this? Answer: Twice a day workouts.

Why twice a day workouts work

The primary reason why twice a day workouts are going to be beneficial is that they will free up more days during the week where you will have total rest. It cannot be stressed enough that if rest is not playing a solid role in your program, you aren’t going to get results. Working a muscle before it’s had a chance to build back up and become stronger is just going to further break it down. Do this often enough and you will actually begin to get weaker.
While light workouts do help with this problem, they do not provide the same effect as a day of complete rest does.
So, by doing two workouts a day you get a day off in between. This could mean the difference between you gaining 10 pounds of muscle this year instead of only gaining two.
The No. 1 reason many guys out there cannot build muscle is not a lack of training, it’s the opposite; it's too much training. The second reason why twice a day workouts are good is because they will still allow for more volume than a full body workout does.
The body can only handle so many sets during any given session, so by splitting your session up you literally almost double this number.

Factors to consider with twice a day workouts

There are some important factors that you will need to consider with these twice a day workouts: First is going to be the timing of your workouts. If you are going to opt for twice a day sessions, you should be scheduling one in the morning and the other in the evening, or at the very least later on in the afternoon.
Asking your body to give 100% for both sessions when they are only a couple of hours apart is asking for a whole lot of trouble.
Remember that you need to provide down time in between.
Secondly, during this time in between it’s going to be important that you are resting. If you have a job that keeps you moving around at all times this may not be the best set-up for you as you likely won’t have recovered enough to go for a second round.
After that, it’s also going to be incredibly critical that you pay careful attention to nutrition. Immediately after the first session you need to eat and eat well; this means a high volume of carbohydrates (both fast and slow digesting), along with a good solid source of protein.
At this time, not only are you replenishing your muscles from the workout you just performed, but you’re also preparing your muscles for what lies ahead. Skip out on this and your later workout performance will, without a doubt, decline.
You also want to ensure that you get in a good pre-workout meal before the second session takes place. Again, this should be composed of carbohydrates and protein. Fat in both of these meals should be left out as it will just slow down the delivery of the carbohydrates and protein to the muscle tissue.
The meals in between the pre- and post-workout should be a mixture of protein, carbohydrates and fat or in accordance with whatever dietary approach you happen to be following. Be sure that on your twice a workout days that you increase your calories so you are providing the energy needed to complete both sessions.

Twice a day workout setups

Now that you understand the principles and benefits of the twice a day workout it’s time to look at the specifics. Most men will choose to do the lower-body workout first, since it is the most demanding. However, if you find that you don’t perform well in the morning, you may opt to reverse this. It really will be an individual preference, so don’t get too hung up on the specifics.
This is still going to work best with an upper/lower or a push/pull type of split as this will allow you to work each muscle group three times a week, while still having three days off.
This may be your choice of a twice a day workout setup:

• Monday: Lower a.m.; upper p.m.
• Tuesday: Off
• Wednesday: Upper a.m.; lower p.m.
• Thursday: Off
• Friday: Lower a.m.; upper p.m.
• Weekend: Off or cardio training
  

Note that you should try as much as possible not to do any cardio training on Tuesday and Thursday as you will really need that recovery time. If you do decide to do some, be sure to keep it light. As for choice of exercises, again focus on the compound movements of squats, deadlifts, military press, row, and chest press, but also allow for more isolated exercises that would normally be left out of a full-body program. This would include movements like bicep curls, triceps extensions, lateral- and side-shoulder raises, reverse flies, leg extensions, hamstring curls, pec flyes, and calf raises.
You will want to keep the rep ranges for each exercise performed at around 25, keeping the total set number performed at around 20 if you're using mostly compound movements or 30 if you're combining compound and isolation exercises.

double up on results

So, if you’re game to try a new approach to your workouts, give twice a day sessions some thought. Moving from a five-day-a-week body-part split to something like this could produce significant gains in the gym as a result.

Home Workouts - Weight Workout Without Weights

Some individuals have the goal of developing strength, yet they don’t want to use weights to do so. Whether it’s because in these financially tense times they can’t afford a gym membership, they want to give their CNS a break from the heavy lifting, or they are just looking for a change of pace from their traditional workout program, these guys are on the hunt for a workout that will boost strength without the weights.
Can it be done? You bet. With a variety of body-weight and plyometric exercises available, you can create a very effective workout that’s short on time, but high on results.
Here’s what you need to know about weight workout without weights.

The factor of overload

The number one requirement for a muscle to grow is an overloading stimulus; essentially a stress the muscle has not encountered before. The key factor to keep in mind here is that this stress does not need to come from weighted plates. It can come from your bodyweight, gravity, instability, or momentum.
If you look at many professional athletes such as gymnasts, they are incredibly strong yet many are not in the weight room every day hoisting extremely heavy weights around. They develop their strength through gymnastic-specific training such as work on the beam, rings and the floor that is essentially weight training without weights.
Therefore, if you are able to incorporate these aspects into a body-weight workout program, you will still be able to generate the strength levels that you’re looking for.

The workout

Lower body

Jump Squats with a pause in the squat position - 3 sets of 8 reps
To perform this exercise, move down into a full squat position and then explode off the floor, jumping as high as possible. Upon landing, move back down into the squat position, stopping halfway down to pause for a count of five seconds before finishing the squat and rebounding off the ground again. Step-ups - 3 sets of 20 reps with a 2:0:2 tempo
While step-ups are traditionally done with a barbell across the back, if you use a step that’s high enough and take the rep range higher while slowing down the tempo, you’re really going to feel this exercise.
Half-to-full stationary lunge - 2 sets of 15 reps with a 2:1:3:1 tempo
Get into the position you would use to do a single stationary lunge and then begin the movement until you are halfway through the typical lunge movement. Reverse the direction back to the starting position again, and then proceed to complete the full lunge motion to complete one set.
Single-leg rising deadlift - 2 sets of 15 reps with a 3:1:3 tempo
Begin in an upright standing position and then simultaneously begin to lift one leg off the floor behind you while bending over with the body until your leg and body are perpendicular with the standing leg (both legs remain straight). Hold for a single count before returning to the starting position and switch legs after all reps are completed.

Upper body

Alternating push-up to side plank - 3 sets of 15 reps with a 2:1:4 tempo
Begin by performing a standard push-up, taking two seconds to lower and one to rise back up. Once you’re at the top of the movement again, you are to flip onto your side and perform a side plank, holding that for a count of four seconds, moving back into the push-up position before you complete the next rep. Pull-up with pike - 3 sets of 15 reps with a 2:2:2:1 tempo
Start by performing the traditional pull-up movement, but once you reach the bottom of the movement, move into a pike trying to get your legs up to at least waist level. After the pike is completed, continue on with your next pull-up.
Single-leg tricep dips - 2 sets of 15 reps with a 2:0:2 tempo
Get into a standard dip position, with your legs up on a bench or box. Once you're balanced, lift one leg off that box and perform the tricep dips from there. This will call your core into play to a much larger extent due to the fact you have a reduced base of support. Remember to do equal sets on each leg.
Inverted row - 2 sets of 15 reps with a 2:1:2 tempo
Begin by lying on the floor with a broomstick or pole across two level surfaces. From there, grasp the bar as you would if you were doing a bent-over row (upside down) and pull the body up to meet the bar. Make sure your pole is well supported and not at an angle.

weight-less workout plans

So, give the above workout a try next time you are looking to boost your strength levels and try something new. Even though you aren’t using weights, don’t pass these exercises off as easy as they aren’t that at all. They are definitely going to challenge your abilities and put your fitness levels to the test.

Muscle Training - Abs Workout

One of the top body elements that men covet is a chiseled set of abs. You can’t deny the fact that any man with a firm, ripped stomach gains instant respect from others, which is not an easy goal to achieve.

Fortunately, if you have the right strategies in place it’s definitely a goal that you can take head-on.

Let’s walk you through the top things that you should be doing in order to maximise your abs' potential.

 

Serve Up Some Lean Protein Post-Workout

 

The first thing to focus on is taking in a good dose of lean protein after your workout session -- it’s a must in order to repair broken down muscle tissues. With greater repair levels, you’ll experience greater overall muscle growth, which means a faster metabolic rate.

And the faster your metabolic rate is moving along, the more total body fat you will burn up daily, helping uncover your abs in the process.

Wondering where to get the combination of premium proteins needed to support lean muscle mass and maximise training? Check out Body Fortress' Super Advanced Whey Protein. Boasting premium whey protein -- as well as high-quality creatine, essential amino acids, crystalline taurine and threonine -- Super Advanced Whey Protein delivers the essential mix of premium proteins and nutrients required to complement high-intensity workouts.* This dynamic formula delivers 60G of protein per 2 scoop serving.

 

 

Do Core Moves On The Decline

  When going about your core workouts to develop stronger abs, don’t underestimate the power of doing them on a decline. Simply shifting the body into this position gives them greater total resistance to work against since you’ll have to fight the forces of gravity.

Try the decline weighted twisting sit-up for the ultimate move that hits the obliques as well. 

 

Destabilize Your Body

 On the workout side of things, the more you can destabilise yourself, the more you’ll target muscle fibers deep within the core.

Doing more of your basic strength and core exercises on an exercise ball, you’ll achieve this effect perfectly. 

 

 

 

 

 

 

Eliminate Refined Foods

 Next, one of the most important steps to take if you want to get chiselled abs is to eliminate all the refined foods that you’re consuming in your diet plan. Refined foods will break down rapidly in the body which causes your blood glucose to increase and this spikes insulin right along with it.

With high levels of insulin constantly in your system, you’re in primary fat storage mode, so expect to see fat being packed on around your middle.

Once the glucose is cleared from the blood, you’ll then suffer a blood glucose crash, which causes intense food cravings to set in.

 

Crank Up The Speed On The Treadmill

 To burn fat at an accelerated rate for hours after your workout, start adding interval training to the mix. You’ll stroke your fat burning engine for 48 hours post-workout, making this an excellent way to increase your fat loss.

Remember that total fat loss comes down to total calories expended versus consumed, so adding intervals will greatly help the expended side of the equation.

 

 

 

 

Reduce Your Stress

 Combating stress will do more than just help you feel better on a day to day basis. When you’re highly stressed out, you’re going to be releasing far more cortisol than normal, which is a hormone that will only encourage fat accumulation in the midsection.

Figure out what technique works best for you to bust through stress and then make sure that you use it daily.

 

 

Perform Full-Body Workouts

 Rather than doing a split body workout like many men do, make the switch over to a full-body workout. Full-body workouts stimulate far more muscle fibers in total, which means a greater calorie burn during both the workout and well after it’s finished.

For overall fat loss, full-body workouts can’t be beat. Plus, they allow more time off from your training to get in your interval cardio workouts.

 

Get More Sleep

 Getting sufficient sleep is the next vital element to have in place if you want to get abs in a hurry. If you aren’t sleeping enough at night, you’ll experience a slower metabolic rate, a higher cortisol release and less energy to complete your workout the very next day.

When you’re well-rested, you’ll also experience fewer food cravings, making it easier to choose wise nutrition options.

 

Cut Back On The Beer

  If beer is your beverage of choice, you may want to consider changing that. Beer is higher in carbs than other options, which will get converted to body fat in a hurry. Combine this with the alcohol content -- which already puts the breaks on fat loss -- and you have yourself a prime fat-gain situation.

Opt for liquor-based drinks with calorie-free mixers like water or slimline tonic instead.

 

 Eat More Omega Fats

   Finally, make sure you are getting enough omega fats in your daily diet. One study published in the International Journal of Obesity noted that when subjects were given one of two diets, the first with the inclusion of fish oil in food or a supplemental form and the second without, that those eating the fish oil experienced a weight loss of about two pounds more over a four-week period than those who didn’t.

Salmon, mackerel and walnuts all contain omega fats, but if you don’t eat these foods on a regular basis, be sure to look into fish oil supplements instead. So when you’re looking in the mirror and thinking that it’s time you put some effort in focusing on your core development, get these points in place to help take your progress up a notch.

Swiss Ball Workout - This Ball Will Change Your Life

What Is A Swiss Ball?
The Swiss ball is a familiar sight to many gyms, homes and even offices (mark our words - in the future there are no office chairs). But for those of you who are still to give one a squeeze, a Swiss ball is a soft elastic air-filled ball, which can be added to or removed for a softer density through a valve stem.
Proper inflation is key, and ideally should be adapted according to your height and weight. However the general rule of thumb is that when sitting down on one your upper thighs should be parallel to the floor.
The Swiss ball is ideal for physical therapy, athletic training and exercise, as well as being excellent at engaging the core, abdominal and back muscles. The Swiss ball are very easy to get your hands on (though we're not suggesting you pinch one from your local gym), and can be found at any sport shop or online for anywhere between £7-£24 depending on quality and brand.
Benefits
The Swiss ball comes with all sorts of health and fitness benefits. Among these are better posture, balance, reaction speed and core strength. Essentially, it provides an enriched and challenging environment in which to train, especially when the body’s balance is challenged as muscles have to work harder to stabilize the body.
The Swiss ball is particularly popular as its achievable for most people, as it can be easily adapted to suit all levels of ability. The ball is also excellent in aiding effective rehabilitation as the process of balancing on it activates a myriad of motor recruitment patterns, increasing muscle function and awareness. Not bad going for a round piece of rubber.

 The Workout: Swiss Ball Rollout
Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball, your back should be naturally arched. Brace your core and squeeze your glutes.
Focus on keeping both areas tight for the duration of the exercise. Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to collapse. The natural arch in your lower back shouldn’t decrease or increase at any point during the exercise. Use your abdominal muscles to pull the ball back to your knees and aim for 15-20 reps.
To make the exercise harder, lift your knees and make a plank position. Or for a further challenge, instead of rolling forward and back, roll out to two o'clock and 10 o'lock to engage the oblique (side abdominal) muscles.

Other exercises
The Swiss ball knee tuck: Take a press-up position, with your ankles on a Swiss ball and your hands on the floor. Maintain your balance as you use your feet to roll the ball into your body, stopping when your knees reach your chest. Slowly roll the ball back to the start and repeat 15 times.
Swiss ball crunches: Lie on a Swiss ball with your spine arched slightly backwards and your knees bent. Hold a weight on your chest with both hands. Flex at the waist to raise your upper torso until you feel tension through your abs. Perform 15 reps.
Swiss ball plank: Rest your elbows on a Swiss ball. Keep your back straight and your feet wide for more stability, or closer for a greater challenge. With your core engaged, hold the position for 30-60 seconds or until you can't maintain balance any longer.

Top 10: Pre-Workout Foods

Before talking about what we should eat before a workout, what about not eating at all? A popular fat-burning strategy is to exercise first thing in the morning on an empty stomach. In his book Body for Life, Bill Phillips states that performing 20 minutes of intense aerobic exercise after an overnight fast has greater effects on fat loss than performing an entire hour of cardio in a sated state.
Indeed, there is evidence that training on an empty gut can increase fat oxidation and allow greater mobilization of stored fat for fuel. But using more fat doesn’t necessarily mean increased fat loss, since most of the fat used comes from inside muscle cells, not from the fat below the skin. And once exercise has ended, any fats that are not oxidized will ultimately return to adipose tissue. This essentially cancels out any fat-burning benefits of pre-training fasting. And worse, protein from your precious muscles will be burned for energy as well. A study published in the Journal of Applied Physiology found that nitrogen losses from protein breakdown were more than doubled when training in a fasted state. This is bad news for those seeking to maximize muscle mass.
          
To optimize your performance, you need to eat. Research has established that carbohydrate intake during exercise delays the onset of fatigue and improves endurance exercise performance. This happens because carbs enhance the availability of blood glucose to active muscle. Roughly 70% of the energy in your pre-workout meal should come from carbs, but choose low-glycemic carbs like oatmeal, veggies or sweet potatoes instead of simple sugars or candy to avoid wild fluctuations in your blood-sugar levels. Protein is the next important nutrient to consider in order to decrease muscle breakdown during and after your workout. Fat takes the longest to digest, so a pre-workout meal should be relatively low in fat.

Your biggest challenge will be knowing how much food you can eat pre-workout, based on your own experience. Some guys can eat a full meal an hour before a rigorous workout, while others with more sensitive guts might have to wait three to four hours. In general, a meal that is around 500-600 calories and is eaten by a 180-pound man two to three hours before a workout should be fine. Smaller snacks of 300 calories or less can be eaten one hour pre-workout, but you should experiment with the timing and meal size to suit your individual needs.

If you’re fueling for an intense endurance activity, then more carbs should be added. Those who are weight-lifting or building muscle should add more protein. Depending on your activity, the foods listed here will ensure that you get the best out of your workout. 

10. Muscle Oats

Recipe: 1/2 cup steel-cut oats with 1 scoop whey protein
Best for: Endurance exercises. Consume one to two hours before exercise.
Calories: 420; Protein: 33 g; Fat: 7 g; Carbs: 57 g; Sugars: 2 gSteel-cut (Irish) oats are the least-processed type of oat cereal and have a lower glycemic load compared to quick-cooking and instant oats. Steel-cut oats take a bit more time to cook and they’re a more hearty, chewy cereal. If you’re not crazy about the texture or extra cooking time, old-fashion rolled oats have very similar nutritional qualities and the same glycemic impact as steel-cut oats.

9. Veggie Omelet

Recipe: 2 whole eggs, 2 egg whites, peppers, onions, mushrooms, grapefruit/oatmeal
Best for: Muscle-building. Consume one to two hours before exercise. For circuit training or more cardio, add a grapefruit or 1/2 cup rolled oats.
Calories: 321; Protein: 26 g; Fat: 18 g; Carbs: 13 g; Sugars: 6.47 gThis classic omelet is perfect for those who head to the gym soon after breakfast. As far as whole foods go, eggs have the highest bioavailable proteins. Proteins are given a biological value that measures a protein’s ability to be used by the body. Eggs are used as the gold standard with a biological value of 100.

8. Turkey leaf wrap

Recipe: 4 oz turkey chunks or slices, 1 large collard green leaf, purple onion, red pepper, small tomatoes, 1 tbsp deli mustard. Smear the leaf with the mustard and top with the remaining ingredients. Roll and pin with a toothpick.
Best for: Muscle building. Consume 30 minutes to one hour before exercise. For circuit training or more cardio, use a whole-grain wrap instead of the collard green leaf.
Calories: 184; Protein: 28 g; Fat: 3 g; Carbs: 13 g; Sugars: 6 g.Turkey is a lean source of protein that is easily digested and won’t cause any digestive upset during exercise. This variation on the classic wrap uses a large collard green leaf to reduce the calories and carbs, perfect for fat loss programs and muscle-building routines. It is also ideal for those who abstain from grains and gluten.

7. Bodybuilder Lunch Classic

Recipe: 6 oz grilled chicken with sweet potato and broccoli
Best for: Muscle building and circuit training. Consume two to three hours before exercise.
Calories: 368; Protein: 59 g; Fat: 9 g; Carbs: 37 g; Sugars: 11 gThere’s a reason why fitness models and athletes consume this meal regularly. Each ingredient is at the top of their class. Lean poultry has high-quality bioavailable protein, sweet potatoes have complex carbs with added antioxidants, and broccoli has a treasure trove of vitamins, minerals and healthful phytochemicals. These foods have everything the body needs to perform at top speed. It’s a full meal, though, so don't eat it too close to your workout session.

6. Fruit and Cottage

Recipe: 1/2 cup low-fat cottage cheese with 1/2 cup fresh berries or melon. Add a banana for endurance.
Best for: Endurance or circuit training. Consume 30-60 minutes before exercise
Calories: 117; Protein: 14 g; Fat: 0.1 g; Carbs: 13 g; Sugars: 6 g

Cottage cheese has no lactose and is considered an excellent source of protein. Blueberries and melons provide the vitamins, minerals and antioxidants needed for your workout. If you need the extra energy for longer endurance, add a banana. Bananas have more carbs than most other fruits and contains potassium, a nutrient that is essential for proper nerve and muscle function. Potassium is important to consider for long, intense sessions, especially if they're done in hot-weather conditions. This low-calorie, easily digestible snack is perfect for bridging the gap between your last meal and your workout.

5. Homemade protein bars

Recipe: 1/2 cup vanilla whey powder, 1/4 cup flaked coconut, 1/4 cup coconut flour, 1/4 cup milk, 30 g melted 85% dark chocolate. Mix the protein powder and coconut flour with milk and shape the batter into bars. Melt the chocolate in a glass bowl on top of a pot of boiling water. Once melted, dip the bars in the chocolate. Place the bars in the freezer for 30-45 minutes.
Best for: Muscle building and circuit training. Consume 30-60 minutes before exercise.
Calories: 212; Protein: 17 g; Fat: 13 g; Carbs: 9 g; Sugars: 3 gNutrition bars are the most convenient pre-workout snack. But watch out -- they can be candy bars in disguise. Read the nutrition label and ingredient list carefully and make sure that it contains high-quality protein (hydrolyzed whey or whey isolates) and is low in sugar. For intense endurance training, choose high-carb energy bars or natural bars made with whole food ingredients. For muscle-building workouts, choose a protein bar that has at least 15 grams of protein. If you want a special treat, try making your own nutrition bars. The toasted coconut and vanilla whey protein bars listed here are delicious and easy to make. Coconut has heart-healthy medium-chain triglycerides that can be helpful for those on fat-loss programs.

4. Yoberries a-go-go

Recipe: 1 cup non-fat vanilla Greek yogurt and 1/2 cup fresh blueberries
Best for: Muscle building and circuit training. For endurance, add a banana. Consume 30-60 minutes before exercise.
Calories: 173; Protein: 14 g; Fat: 0.5 g; Carbs: 28 g; Sugars: 22 gGreek yogurt is basically made by straining ordinary yogurt to remove the whey, resulting in a thicker, creamier product. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs and half the sodium. Both types are considered to be good sources of calcium, but regular yogurt has about three times the amount of Greek yogurt. Plain, non-fat versions of Greek and regular yogurt have similar calorie counts per serving and contain similar quantities of beneficial probiotics. Ditch the flavored yogurt varieties that have added sugar and add your own fruit instead.

3. Mocha protein shake

Recipe: 1 cup iced coffee with 1 scoop chocolate whey protein
Best for: Muscle building and circuit training. For endurance, add 1 cup cooked rolled oats. Consume 30 minutes before workout.
Calories: 150; Protein: 26 g; Fat: 2 g; Carbs: 7 g; Sugars: 2 gThis delicious shake gives you the added kick of caffeine. Research shows that caffeine can be a powerful ergogenic aid that could permit the athlete to train at a greater power output and train longer. It has also been shown to increase speed and power in simulated race conditions. The effects of caffeine have been found in activities that last as little as 60 seconds or as long as two hours, with no adverse effects on hydration or ion balance. When it comes to improving strength, however, caffeine doesn’t seem to help out much. This protein-enhanced coffee recipe can be taken minutes before or even during a workout. Liquids are digested much more rapidly than solid foods, so you don’t need to worry about stomach upset.

2. Almond butter crunch

Recipe: 2 tbsp almond butter on celery sticks
Best for: Muscle building. For endurance, use whole grain bread. Consume one to two hours before exercise.
Calories: 206; Protein: 7 g; Fat: 18 g; Carbs: 8 g; Sugars: 3 gNut butters are a favorite for many athletes because they are packed with protein and healthy monounsaturated fats. Almond butter contains vitamin E, potassium, magnesium and iron, calcium, and phosphorus, and is considered a healthy food choice. Unlike many commercially available peanut butters, almond butters are mostly minimally processed and have no added salt, sugars or fats. Remember that peanuts are not true nuts, but rather legumes, so they contain certain lectins (peanut agglutinin) that may disturb your gut lining. For this pre-workout snack, simply leave a jar of almond butter at work, home or even in the car, and scoop out a few dollops with a celery stalk. The fresh crisp of the celery mixed with the soft smooth almond butter makes this a delicious treat that can be easily overeaten. Be careful.

1. Sweet & spicy trail mix

Recipe: 1 cup raw unsalted nuts (almonds, sunflower seeds, cashews, walnuts), 1 tbsp olive oil, 1/4 tsp each of cinnamon, cayenne pepper, chili powder, sea salt, 1 tsp maple syrup. Pre-heat the oven to 350 F. Slightly roast nuts on a lined baking sheet for 5-10 minutes. Mix olive oil, spices and maple syrup together in a bowl and add semi-roasted nuts. Return nuts to baking sheet and roast for another 5-10 minutes.
Best for: Muscle building and circuit training. For endurance, add dried fruit. Consume 1-2 hours before exercise.
Calories: 546; Protein: 20 g; Fat: 60 g; Carbs: 23 g; Sugars: 7 gThanks to Cosmopolitan Primal Girl for this incredibly easy and super-delicious treat. Nuts are calorically dense because of their fat content, but they provide the needed protein and calories for those wanting to put on muscle mass. But be careful -- they may set you back if your goal is fat loss. Endurance athletes, use only 1/2 cup of nuts and add 1/2 cup of dried fruits (raisins, apricots, figs, dates) to boost the carbs and decrease the fat content. If you decide to buy a commercially prepared trail mix, skip out on the ones that contain chocolate-, yogurt- or candy-coated nuts to avoid simple sugars.
Proper nutrition plays an enormous role in athletic performance, endurance and recovery. A carefully planned pre-workout meal will enable you to get the most out of every workout. So prepare your snack or meal in advance, and feel comfort in the fact that you now have the necessary weapons to combat fatigue and be at your best during your most grueling workout.


 

CM Punk's Workout Tips - "Work Out For You, Not The Girls At The Gym"

A very short list of people to whom you should always be on your very best behaviour, minding your Ps, Qs and ensuring every request is bookended with either a please and/or thank you: your mum; someone in possession of a loaded gun; current WWE Champion - CM Punk.
Now, apart from the obvious fact that the latter is build like a juggernaut and could snap my weedy bones like an ice cream cone, should I cheese him off, minutes before meeting the WWE superstar in a Birmingham hotel room I'm told that he's a very firm believer in good manners. Such a believer in fact that he's even been known to refuse picture and autograph requests for the fickle fools who overlook 'the magic word'.
Not that I'd disagree with any of the above in the slightest - good manners cost nothing and all that - but I'm suddenly struck with an all-consuming fear that I might omit just one please, and be smacked over the head with a steel chair. A real possibility when sitting opposite a testosterone fuelled wrestler type.
I shouldn't have worried of course, as rather than getting angry, CM Punk got helpful - regaling AskMen with his gym secrets and priceless words of workout wisdom, and you can watch it all unfold in the above video.
And yes, I did say please. 42 times in 15 minutes.
WWE 13 is out now, available on PS3 and Xbox 360.

Free Weights Workout

What Is A Free Weight?
Though sometimes kettled off in a sweaty corner of the gym and used only by gruff, thick-necked bodybuilder types, I defy any of you to have never seen a free weight before. But just in case, here's a quick explanation:
A free weight is any type of weight training equipment that does not limit the range of motion with which you can use it. These types of weights are useful for building strength, speed, flexibility, balance and muscle mass. A common type of free weight is the barbell, which allows you to load weight plates onto the ends and clamp them in place.
Other types of free weights include dumbbells, kettlebells and medicine balls. Some dumbbells and similar free weights are adjustable like barbells, but many are made of solid steel so they are highly durable. Costs vary around the £20.00 mark and upwards if you want to buy your own, otherwise you can lift alongside the aforementioned muscle men. They're friendly, honest.
Benefits
One piece of resistance-training equipment that has been shown to be highly effective is free weights and there are several benefits to using these. Studies show that individuals who perform free weight exercises have a 58 per cent greater strength increase than individuals who performed exercises on resistance-training machines. Have that, cross-trainer!
Additionally, participants who performed free weight training had a 196 per cent increase in balance, versus those who performed exercises on resistance-training machines. Free weights are also both effective in increasing muscular strength and balance as they provide the added dimension of versatility, specificity to real-life movements. So, put simply: free weights are good for you.
The Workout: Renegade Row
The renegade row is an outstanding exercise that forces all of your core muscles to work together, and offers the added benefit of developing back, chest and grip strength. Simply place a pair of dumbbells on the floor, approximately shoulder-width apart, assume a push-up position over the dumbbells, so that while gripping the bells, your chest is directly over them.
Your feet should be slightly wider than your shoulders, and your whole body, from heels to head, should look like an inclined plank (this means your spine should be straight and your backside should not be sticking up).
Shift your weight to the left side of your body, imagining that you are pushing the left dumbbell into the floor. When you feel stable, pull your right dumbbell up toward your hip in a rowing fashion. Return it to the floor in a controlled manner. Keep your hips locked in place throughout the exercise, to force your core muscles into action. This will make your abs work much harder.
Other exercises
Deadlift: An excellent exercise to target the lower back, glutes and the hamstrings. Performed by squatting down and lifting a weight off the floor with your hand until standing up straight again. Grips can be face down or opposing with one hand down and one hand up, to prevent dropping. Face up should not be used because this puts excess stress on the inner arms. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the hamstrings and the calves.