Here goes.....
Build Better Abs
Don't work your abdominal muscles every day. "Physiologically, your abs
are like any other muscle in your body," says David Pearson, Ph.D.,
C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or
3 days a week.
Our rating: 1/5: doesn’t make
sense, abs can be trained as much as any other muscle group.
Protect Your Neck
Put your tongue on the roof of your mouth when you do crunches. "It will
help align your head properly, which helps reduce neck strain," says
Michael Mejia, C..S.C.S., Men's Health exercise advisor.
Our rating: 1/5: pretty silly
advice
Keep Muscles Limber
If you're under 40, hold your stretches for 30 seconds. If you're over 40, hold
them for 60 seconds. As you reach your 40s, your muscles become less pliable,
so they need to be stretched longer.
Our rating: 2/5: no evidence:
age has little to do with it, its your condition that counts
Grow Muscle, Save Time
Keep your weight workouts under an hour. After 60 minutes, your body starts
producing more of the stress hormone cortisol, which can have a testosterone-blocking,
muscle-wasting effect.
Our rating: 2/5: no evidence: duration
is related to adaptation your body is able to make over time and stress
hormones are a physiological response to all exercise.
Exercise in Order
Use dumbbells, barbells, and machines—in that order. "The smaller,
stabilizer muscles you use with dumbbells fatigue before your larger muscle
groups," says Charles Staley, a strength coach in Las Vegas.
So progress to machines, which require less help from your smaller muscles, as
you grow tired.
Our rating: 4/5: yes using
machines last is a good tip
Strengthen Your Core
Don't be afraid of situps. We've changed our tune on these, and here's why:
Situps increase your range of motion, which makes your abdominals work harder
and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under
your lower back has a similar effect.) Just avoid situps with anchored feet,
which can hurt your lower back.
Our rating: 3/5: no evidence
that anchored feet does anything bad
Test the Bench
Press your thumb into the bench before lifting. "If you can feel the wood,
find another bench," says Ken Kinakin, a chiropractor in Canada and
founder of the Society of Weight-Training Injury Specialists. Hard benches can
cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve
function of your arm, weakening it.
Our rating: 3/5: fair tip
Swim Faster
To build speed in swimming, develop your ankle flexibility. Flexible feet will
act like flippers and propel you faster through the water. To increase your
flipper flex, do this: Sit on the floor with your shoes off. Extend
your legs in front of you, heels on the floor. Point your toes straight out as
far as possible, then flex them toward your shins as far as you can. Repeat for
1 minute.
Our rating: 3/5: ok, but does
this work?
Buy Shoes That Fit
Shop for workout shoes late in the day. That's when your feet
are the largest. Make sure there's a half inch of space in front of your
longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet.
If each shoe isn't obviously wider and longer than your foot, go half a size
bigger.
Our rating: 4/5: good shoes are
a wise investment
Kill Your Excuse
If you think you're too busy to exercise, try this experiment: For one day,
schedule a time to work out, and then stick to it—even if you can exercise for
only 10 minutes. "At the end of the day, ask yourself if you were any less
productive than usual," says John Jakicic, Ph.D., an exercise psychologist
at the Brown University school of medicine. The answer will probably be no—and
your favorite excuse will be gone.
Our rating: 3/5: fair tip
Help Your Forehand
To build forearm strength for tennis and racquetball, crumple newspaper: Lay a
newspaper sheet on a flat surface. Start at one corner and crumple it into a
ball with your dominant hand for 30 seconds. Repeat with your other hand.
Our rating: 3/5: not sure this
works particularly well
Muscle Up Your Back
When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place
it on top, alongside your index finger. This decreases the involvement of your
arm muscles, so you'll work your back harder. Works for pullups, too.
Our rating: 4/5: worth trying
Drink A Pint, Get Ripped
If you're a beginner, train to failure—the point at which you absolutely can't
do another repetition—then throw back a pint. In a new study, beginners who
trained to failure with three sets of six exercises per day then drank a
supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks.
A pint of 1 percent chocolate milk will provide all the nutrients you need to
achieve the same result.
Our rating: 4/5: we agree about
the choc milk or just plain skimmed is fine.
Lose Your Weak Spot
If you don't like an exercise, start doing it. "You're probably avoiding
it because you're weak at it," says Mejia.
Our rating: 5/5: we agree with
this one!
Overcome Injuries, Build
Big Arms
If you hurt your right arm, don't stop exercising your left arm. Researchers at
the University of Oklahoma found that people who trained only one arm for 2
weeks managed to increase arm strength in their nonexercising arm up to 10 percent.
The reason: Exercising one arm stimulates the muscle nerve fibers in the
opposite arm.
Our rating: 4/5: probably true,
its called “muscle recruitment” isn’t it
Cut Pain, Increase Gain
Count your repetitions backward. When you near the end of the set, you'll think
about how many you have left instead of how many you've done.
Our rating: 4/5: nice little
tip
Turn Heads with Your Legs
Do standing and seated calf raises. You'll get better results. "Your
calves are made up of two different muscles, so you have to do the straight-leg
and the bent-leg versions of the exercise to hit them both," says Mejia.
Our rating: 4/5: nice little
tip
Keep Your Stats, See Amazing Results
Test yourself often. Every 4 weeks, measure a variable—waist size, body fat,
bench press—that equates to your end goal. "It'll show you the tangible
results of your training," says Craig Ballantyne, C.S.C.S., a trainer in
Canada. And that translates into motivation.
Our rating: 5/5: we agree with
this, monthly testing usually helps a lot.
Kill the Pill
Don't pop a pill after you work out. Researchers at the University of Arkansas
for Medical Sciences found that ibuprofen (Advil, Motrin) andacetaminophen (Tylenol) were no more effective than
a placebo in relieving postexercise muscle soreness. More important, they say
the drugs may actually suppress muscle growth when taken after a workout.
Our rating: 4/5: we agree, don’t
pop pills just to stop DOMS!
Blow Off Your Belly
Exhale forcefully at the top of the movement when you do abdominal crunches. It
forces your abs to work harder.
Our rating: 2/5: doubtful!
Build Big Biceps
Bend your wrists to work your biceps harder. That is, extend them backward
slightly—and hold them that way—while you do arm curls.
Our rating: 4/5: nice tip
Heal Faster
Don't exercise when you're sick—unless your symptoms are above the neck. And
even then you might do better taking a day off. "Your body will use its
resources to heal itself, not build muscle and endurance," says Alwyn
Cosgrove, C.S.C.S., a trainer in Santa Clarita, California.
Our rating: 5/5: generally
true, but aerobic exercise with minor flu like symptoms can actually help
recovery.
Pick Up Your Pace
Increase the speed of your running strides—not their length—to get faster. Your
foot should always land under your body, rather than out in front of it, and
you should push off with the toes of your rear leg for propulsion.
Our rating: 2/5: its speed and
length that counts
Ditch the Weight Belt
Don't train with a weight belt.
Over time, regular training in a weight beltactually
weakens your abdominal and lower-back muscles. Wear it only when attempting
maximal lifts in such exercises as squats, deadlifts, and overhead presses.
Our rating: 4/5: nice tip
Ride More Efficiently
Practice cycling one-legged to ride more efficiently. This forces you to concentrate
on pulling up at the bottom of the stroke, which better distributes the work
among the major leg muscles. Lock both feet on your pedals, but let your left
leg go limp while you do all the work with your right leg. Do this for 30
seconds, then switch legs. Ride normally for 5 minutes, then repeat the drill.
Continue this way for a 20- to 30-minute workout.
Our rating: 4/5: worth trying
but not for too long.
Pay Now, Build Later
Pay your trainer in advance. "You'll be more likely to follow through on
exercise sessions," says Mejia.
Our rating: 3/5: ok sure
Flatten Your Gut
Work your invisible abdominal muscles. Your transversus abdominis lies beneath
your rectus abdominis—the six-pack muscle—and flattens your waistline when you
suck in your gut. Work it with the vacuum: Pull your belly button toward your
spine and hold for 10 seconds while breathing normally. Repeat five times.
Our rating: 4/5: worth a try
Stretch for Strength
Between sets, take 20 to 30 seconds to stretch the muscle you just worked.
Boston researchers found that men who did this increased their strength by 20
percent.
Our rating: 5/5: definitely worth
trying
Save Your Shoulders
Decrease the weight by 10 percent when you change your grip. So if you've been
benchpressing 135 pounds for 10 repetitions with a medium grip, drop to 120
pounds when you switch to a wide grip. "You'll be stressing your joints
and muscles in a different way than they're used to, which can cause
injury," says Kinakin.
Our rating: 4/5: nice little
tip
Improve Quickness
For faster foot speed in sports, try this move: Start with your feet hip-width
apart and your hands at your sides. Lift your left foot in front of you, touch
it with your right hand, and lower it to the floor. Lift your right foot, touch
it with your left hand, and lower it. Then touch your left foot behind you with
your right hand, then your right foot behind you with your left hand. Go for 20
seconds at a time, moving as fast as you can, and repeat for a total of three
to five sets.
Our rating: 3/5: ok…..
Repair Muscle Faster
Recover faster from a hard workout by lightly exercising the same muscles the
following day. Use a light weight—about 20 percent of the weight you can lift
one time—and do two sets of 25 repetitions. This will deliver more blood and
nutrients into your muscles so they repair faster.
Our rating: 5/5: this is
looking like a great hidden gem proven in cycling, that light exercise helps
recovery in zone 1-2.
Dress Better
Buy only workout clothes that are black, white, or gray. They'll go with
everything, and you'll never again waste time looking for a T-shirt that
matches your gold-and-purple Lakers shorts.
Our rating: 2/5: haha ok, but
do clothes really matter?
Eat Meat and Grow
Eat meat—4 to 8 ounces every day—to grow more muscle. A study reported in
the American Journal of Clinical Nutritioncompared two groups of older
male weight lifters: One group ate meat, the other didn't. Both groups grew
stronger, but only the carnivores gained significant muscle. Chicken, turkey,
and fish count, too.
Our rating: 3/5: maybe but
other healthy including vegetarian work too
Save Time in the Gym
Don't worry about specific rest periods between sets. Instead, rest as you need
it—less in your early sets when your muscles are fresh, and more as they become
fatigued. "You'll cut your workout time between 15 and 20 percent,"
says Staley.
Our rating: 4/5: worth trying
Stay in the Saddle
When you cycle, keep your pace between 80 and 110 rpm. You'll ride farther and
faster with less fatigue and knee strain. To gauge your pace, count how many
times your right leg comes to the top of the pedal stroke in 10 seconds, then
multiply that number by 6. The result is your pedal rpms.
Our rating: 5/5: yes this is
the ideal cadence in cycling but some will be comfortable in the 70s.
Build Arms Faster
Work opposing muscle groups—your biceps and triceps, for instance—back-to-back
for a faster workout. "While one muscle is working, the other is forced to
rest," says Staley. You won't need as much time between sets.
Our rating: 4/5: nice little
tip
Improve Balance
Use a sofa cushion to improve your balance. Stand one-legged on the cushion and
move a medicine ball (or a 1-gallon milk jug or heavy phone
book) from hand to hand, side to side, and behind your head. Once you've
mastered the move, try it with your eyes closed. "You'll improve your
balance, coordination, and body control, all important athletic
attributes," says Greg Brittenham, assistant coach of player development
for the New York Knicks.
Our rating: 3/5: ok…..
Get Stronger Fast
Do the same amount of exercise in 10 percent less time. It forces your muscles
to work harder and improves your endurance at the same time. If it takes you 30
minutes to do a full-body workout on Monday, try to do it in 27 minutes on
Wednesday.
Our rating: 4/5: improvement is
always good but you cant do this
forever.
Double Dip Benefits
Do dips with your elbows in and your body straight to work your triceps. But lean
forward and flare them out to focus on your chest.
Our rating: 4/5: nice little
tip
Bench More Now
Look at your dominant hand—without turning your head—while you're
bench-pressing. "You'll be able to lift more weight," says Staley.
Our rating: 3/5: ok but not
convinced
Do More Chinups
Don't think about pulling yourself up when you do chinups. Instead, imagine
pulling your elbows down. The exercise will seem easier.
Our rating: 3/5: ok but not
convinced
Climb Like Spiderman
For rock or wall climbing, buy shoes that fit your bare feet so tightly you
can stand but not walk comfortably. They'll give you optimal control, and
you'll be better able to use your legs—the key to successful climbing.
Our rating: 4/5: nice tip
Run Injury-Free
One week out of every six, cut your weekly training mileage and frequency in
half. You'll give your body a better chance to recover, and you'll avoid
permanent, nagging injuries.
Our rating: 3/5: ok but not
convinced…..too prescriptive.
Drink Up, Get Lean
Drink low-fat milk. Scientists in Canada found that people who consumed more
than 600 milligrams of calcium a day—roughly the amount in 2 cups of milk, a
cup of broccoli, and a half cup of cottage cheese—had lower body fat than those
who consumed less than 600 milligrams a day.
Our rating: 4/5: nice tip
Multiply Your Muscles
Follow this simple formula to build more muscle: Multiply the amount of weight
you lift for a particular exercise by the total number of times you lift it.
Try to increase that number every workout by lifting heavier weights, increasing
your repetitions, or doing more sets.
Our rating: 5/5: yes
Be More Flexible
Spend twice as much time stretching your tight muscles as your flexible
muscles. "Focus on problem areas instead of muscles that are already
flexible," says Bill Bandy, Ph.D., a professor of physical therapy at the
University of Central Arkansas. Typical problem areas for men: hamstrings,
shoulders, and lower back.
Our rating: 4/5: nice tip
Recover Faster
When you're recovering from a muscle injury, begin exercising again as soon as
you can. Try a few minutes at low intensity to test yourself. Go slowly—no
explosive movements. If you experience pain, stop immediately. Afterward, ice
the area for 20 minutes and exercise again the next day. You should be able to
go a little harder and longer each workout.
Our rating: 4/5: nice tip
Reach Your Goals
Set your goals in reverse. That is, pick a date of completion and work
backward, writing down short-term goals as you go. "The goals then seem
more like deadlines," says Ballantyne.
Our rating: 3/5: worth trying
but not convinced
Run Hills Faster
When running uphill, keep your head up and your eyes focused on the top of the
hill. This opens your airways, making it easier to breathe than if your upper
body were hunched forward.
Our rating: 4/5: nice tip
Manage Your Middle
Do your ab exercises at the beginning of your workout if you can't pass this
test: Sit with your feet flat on the floor and your legs bent—as if you had
just performed a situp. Then place your fingers behind your ears with your
elbows pulled back. Lower yourself to the floor as slowly as possible. "If
it doesn't take at least 5 seconds, you need to prioritize your abdominal
training," says the Australian strength coach Ian King.
Our rating: 4/5: nice tip
Win a Marathon
To build speed and endurance, train like a Kenyan: Go slowly for the first
third of your run, at a normal pace in the middle third, and at a
faster-than-normal pace at the end. Gradually increase your starting pace each
week, and you'll increase your normal and fast paces, too.
Our rating: 4/5: nice tip
Sit Back, Squat More
Use a bench to squat with perfect form. That is, stand in front of the bench
when you squat. Lower yourself as if you were sitting down. When your butt
touches the bench, push yourself back up. Try it with a light bar or a
broomstick first.
Our rating: 4/5: nice tip
Shake Your Muscles
Eat immediately after your workout. A 12-week study conducted by Danish
researchers found that older men who drank a shake with 10 grams of protein, 7
grams of carbohydrate, and 3 grams of fat (about the same as in a cup of milk)
within 5 minutes after their weight workout gained muscle, but men who consumed
the drink 2 hours later did not. For a serious postworkout muscle-building
shake, try this formula from Thomas Incledon, M.S., R.D.: Blend a half cup of
fat-free frozen chocolate yogurt, a quarter cup of egg substitute, a cup of
fat-free milk, a large banana, and a tablespoon of unsweetened cocoa powder,
and drink. You'll down 23 grams of protein, 52 grams of carbs, and only 4 grams
of fat.
Our rating: 3/5: a glass of
skimmed milk on its own will be just as good.
Get Stronger Legs
Do lunges in reverse. This forces your front leg to work throughout the entire
exercise. Use the same movement pattern as in a traditional lunge, but step
backward instead of forward.
Our rating: 4/5: nice tip
Use Iron, Get The Lead Out
Lift weights to run faster. A study in the Journal of Applied Physiology found
that 8 weeks of resistance training improved experienced runners' 5-K times by
30 seconds.
Our rating: 4/5: nice tip surprising
if true but good.
Save Your Back
Squeeze your butt muscles when you lift weights over your head. "You'll
force your body into a position that automatically stabilizes your spine, which
lowers your risk of back injuries," says Staley.
Our rating: 4/5: nice tip
For a Better Warmup, Train
Your Brain
Don't forget to warm up your brain. "Preparing your central nervous system
for activity is just as important as preparing your muscles," says Vern
Gambetta, former director of conditioning for the Chicago White Sox. That's
because your central nervous system tells your muscles when to contract. Try
standing on one leg while you squat down, and touch the floor in front of it
with your opposite hand. Do two sets of 10 to 12 repetitions with each leg.
Our rating: 3/5: ok if
benefitial
Loosen Your Hips
Keep your heels on the floor when you squat. If you can't, your hip flexors are
too tight. Try this stretch: Hold onto the sides of the squat rack and lower
yourself until your thighs are parallel to the ground. Hold for 30 seconds.
Return to a standing position, then repeat five times.
Our rating: 4/5: nice tip
Squeeze Out Gains
Squeeze the bar inward when you bench-press. This works more muscles in your
chest. But squeeze it outward when you do the close-grip version of the
exercise—this hits your triceps harder.
Our rating: 4/5: nice tip
Finish Faster
To save time, use the same weight for your entire workout. Pick the weight
based on your weakest exercise—choose an amount you can lift only six to eight
times—and do the moves in a circuit.
Our rating: 1/5: very dubious
except for class based circuits, unless you vary your reps like crazy
Save Your Calves
If you're a runner and your calves feel tight when you wake up in the morning,
try sleeping on your stomach with your feet hanging off the bed. Gravity will
take over, lightly stretching the calf muscles all night.
Our rating: 4/5: nice tip,
probably!
Go Short, Get Fast
Go faster for shorter distances to improve your running form. You'll not only
perform better, but you'll also be less susceptible to injuries.
Our rating: 4/5: nice tip , we
agree
Go Light, Get Strong
Lift light weights fast to build strength. Your muscles will generate as much
force as if you were lifting a heavier weight more slowly. Try it with the
bench press: Use a weight that's 40 to 60 percent of what you can lift one
time, and do eight sets of three repetitions, pushing the weight up as fast as
possible. Rest 30 seconds between sets.
Our rating: 4/5: really nice
tip esp if you in a lifting rut.
Isolate Your Abs
When you do reverse crunches and hanging knee raises, round your back by
rolling your hips and pelvis toward your chest, instead of simply raising your
legs. Otherwise, you're mainly working your hip flexors—the muscles at the top
of your thighs.
Our rating: 4/5: nice tip
Stay Healthy
If you're not exercising at all, just try to fit in two 20-minute aerobic or
weight-training sessions a week. Researchers at Oklahoma State University
examined absentee records of 79,000 workers at 250 sites and found that those
who did this minimal amount of exercise had fewer sick days than those who
didn't exercise at all.
Our rating: 3/5: well something
is better than nothing yes that’s obvious.
Build Sprint Muscles
To sprint faster, work your hamstrings. They help you push off and develop
speed. Try this variation of the leg curl: Pull the weight toward you with your
ankles flexed (as you normally would) so that your toes are pointing toward
your shins. But when you lower the weight, extend your ankles so that your toes
are pointing away from your shins. Your hamstrings will work harder than with
the traditional version of the exercise.
Our rating: 4/5: nice tip
Get Up Faster
To mountain-bike uphill faster, edge forward in the saddle to distribute your
weight more evenly between the front and rear wheels. If you slip back too far,
you'll cause the front wheel to skitter off the ground. If you lean too far
forward, you'll lose traction on the back tire.
Our rating: 4/5: nice tip
Save Your Neck
When doing squats, rest the bar so that as much of it as possible is touching
your shoulders. Holding it only on your lower neck causes the entire weight to
compress your spine, which can lead to spinal and muscle injuries.
Our rating: 4/5: nice tip
Isolate and Grow
Exercise one arm at time. Do a set of shoulder presses with your left arm, then
do a set with your right. "You'll get higher-quality sets than if you work
both arms at the same time," says Ballantyne.
Our rating: 1/5: pretty much
nonsense
Come Clean
Throw all your dirty workout clothes into one mesh laundry bag. At the end of
the week, tie a knot in the bag and throw it in the
washer. You'll always know where your favorite workout shirts are, and you
won't have to touch your sweat socks when they're fully ripe.
Our rating: 4/5: nice little tip
Squat for a Six-Pack
Do squats and deadlifts . . . to build your abs. Research shows that these two
exercises force your abdominal muscles to do a significant amount of work to
maintain your posture.
Our rating: 4/5: nice tip but sceptical
that’s enough
Flex for Muscle
When doing standing arm curls, completely straighten your arms by flexing your
triceps at the end of each repetition. This ensures that you work the muscle
through its entire range of motion.
Our rating: 4/5: nice tip
Run Longer, Easier
When you run, breathe so that your belly rises as you inhale. This ensures that
your lungs are inflating fully with oxygen, so you'll be able to go longer.
Practice by lying on your back and placing a book on your stomach. The book
should rise when you breathe in.
Our rating: 2/5: not convinced
Jump Higher
Do this simple jumping exercise to improve your vertical leap: Stand on the
edge of a step that's about 8 inches high. Step off backward with both feet.
When your toes hit the ground, immediately jump back onto the step. Concentrate
on pushing off the ground as quickly as possible, rather than on the height of
your jump. "The speed of the jump is more important than the height,"
says Brittenham. Do three to five sets of 10 to 20 repetitions twice a week.
Our rating: 4/5: nice tip for
crossfit
Replace Your Shoes (Not Your Knees)
To avoid injuries, write an "expiration date" on your shoes as soon as you buy them. Shoes last about 500 miles, so simply divide
500 by your average weekly mileage to determine how many weeks your shoes are likely to last.
Our rating: 2/5: or just use
common sense?
Get Up and at 'Em
If you want to exercise before work but aren't a morning person, try this
trick: For a set period—say, 4 weeks—force yourself to get up 15 minutes
earlier than normal and do any type of physical activity (walking, for
instance). "Make it so easy that you don't even have to change into your
workout clothes," says John Raglin, Ph.D., an exercise researcher. As you
near the end of the 4 weeks, you'll have a new habit and will then be able to
progress to greater amounts of exercise.
Our rating: 4/5: nice motivation
tip
Build Quality Quads
Push from your toes when you do leg presses. Your quadriceps will work harder.
Our rating: 2/5: not sure about
this one
Warm Up the Right Way
Skip the treadmill warmup before lifting weights. Instead, do a warmup that
targets the muscles you'll be using. For a full-body warmup, grab a bar and do
two sets of 10 repetitions each of the squat, deadlift, bench press, and
bent-over row.
Our rating: 2/5: not sure about
this one
Get a Better Grip
To strengthen your grip, wrap a towel around the bar when you do arm curls. It
makes the bar thicker, which forces your forearm muscles to work harder.
Our rating: 5/5: hurray we
agree with this one!
Improve Your Max
Before you try a maximal lift, load the bar with a weight that's 20 to 30
percent heavier than what you think you can handle. Then simply lift it off the
rack, hold for 1 to 2 seconds, and put it back. Wait 3 to 4 minutes, then try
your true max—the weight will feel noticeably lighter. Never attempt this
without a spotter.
Our rating: 4/5: not sure and
be careful!
Avoid Burnout
To see if you're overtraining, check your pulse first thing in the morning the
day after a workout. If it's 10 beats per minute or more above normal, your
body is still recovering.
Our rating: 3/5: there is
probably a little truth in it, but morning after pulse is too variable to use
in this way. DOMS is probably better.
Skip Tendinitis
Use a shoulder-width grip when doing upright rows. Unlike the traditional
narrow grip, it'll help you avoid shoulder-impingement syndrome—an injury that
causes tendinitis and bursitis.
Our rating: 2/5: wide, narrow,
its all good.
Build Real Strength
Don't use machine weights exclusively. A study at Georgia State University
found that older adults using exercise machines improved their strength on the
machines an average of 34 percent in 2 years. But their strength measures for
everyday activities actually declined 3.5 percent.
Our rating: 4/5: you read this
a lot, but machines have a place.
Get a Big Back
Break cable rows into two parts. Hold the bar with your arms outstretched and squeeze
your shoulder blades together. Then pull the bar to your body.
Our rating: 3/5: ok…….
Feed Your Muscles
Satisfy your sugar cravings immediately after your workout. Eat at least 20
grams along with some protein. The sugar will help carry protein to the muscles
you've just worked. So have a soda with your tuna sandwich, but limit your
sugar intake the rest of the day.
Our rating: 3/5: just eat healthy.
End Back Pain
For every set of abdominal exercises you perform, do a set of lower-back exercises. Focusing only on your abs can lead to
poor posture and lower-back pain.
Our rating: 3/5: not convinced
Stop Screwing Up
Don't try to lose your gut by working your abs. Researchers at the University
of Virginia found that it takes 250,000 crunches to burn 1 pound of fat—that's
100 crunches a day for 7 years
Our rating: 5/5: this is true,
but crunches+diet will help!
