Whether fans were agog or aghast, the issue delivered buzz. Now the behind-the-scenes video of the photo shoot is to have a similar effect. Judge for yourself:
The key to this routine? Efficiency. For each of the five moves, go as hard as you can for 50 seconds, rest for 10, then go right into the next one. All you'll need is a pair of dumbbells (and a heavier set if you plan to make any of the moves more challenging).
Sweat along in real time to the routine in the video below, and for instructions and a list of the moves, and how to make them harder, keep reading.
1. Glute Bridge
How to make it harder: Raise one leg, and switch legs after 25 seconds. You can also raise your arms so they're pointing straight up or lift your toes off the ground.
2. Swing with Dumbbells
How to make it harder: Hold the heavier-weight dumbbells as you swing your arms forward.
3. Alternating Curtsy Lunge
How to make it harder: Hold the heavier-weight dumbbells as you lunge.
4. Low Sumo Squat
How to make it harder: Hold the heavier weight as you squat.
5. Iso-Explosive SquatFull Story >>
The farmer's walk may look simple, but it's a super-hard, core-crushing exercise if you carry enough weight. "Every muscle from your shoulders to your hips has to stabilize as the weight shifts with each step," says BJ Gaddour, C.S.C.S., creator of Men's Health StreamFIT. And holding a heavy load for a long time taxes your grip and forearms, which are often neglected during your regular routine.
The downside: After a while, walking back and forth with the weight by your side can get boring. But Gaddour came up with 31 unique variations that will not only carve your core, but also test your strength, endurance, and willpower.
Check out the video below for demonstrations of each move.
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Gaddour recommends hauling 75 to 100 percent of your bodyweight for 30 seconds or 25 yards to start. After you nail one variation, try your hand at another, trickier version of the exercise. If that's too difficult, choose a lighter load, but walk for 60 seconds or 50 yards. Perform multiple carries for a full workout, or try one or two for a quick, hard-hitting finisher. (Add these 4 Post-Workout Moves That Burn Fat to your regimen, and that extra belly roll will be gone soon.)
And for more than 200 follow-along workouts from Gaddour, check out Men's Health StreamFIT today!Full Story >>
The expert: Greg Justice, an exercise physiologist at AYC Health & Fitness in Kansas City and author of Mind Your Own Fitness
The answer: It can be fine if it motivates you to get to the gym in the first place (always a good thing). That said, Justice says there are three main reasons why it can also be potentially harmful.
The first reason: You can strain your neck. "When you're on the treadmill, you really need to face forward with your head, your heart, and your hips all lined up," says Justice. But if you're looking down at the screen -- or even if you're looking all the way up if your treadmill doesn't have its own TV and you're watching one on the wall -- you aren't looking straight ahead. "You really heighten your chance for injury in that position," he says.
Another reason watching TV on the treadmill can be a no-no is that you may not burn as many calories. Justice says he sees lots of people holding the sides of the treadmill while they're watching TV -- which can hold you back in general. "While it's OK to hold the handles for a little bit of time if there's a safety issue with balance, holding them for too long means that your full weight isn't supported -- and, thus, you're not burning as many calories," he says.
And finally, there's the repetition factor. Getting into the habit of running while watching Friends can get you into the routine of doing the same thing over and over again -- same speed, same incline -- without switching up your workout. "TV can distract you from mixing things up and shocking the body with speed and incline intervals, which I always recommend to get the most efficient workout in," says Justice.
If you're able to watch TV without craning your neck, holding on to the sides of the treadmill, or skimping on intervals, then you're probably OK running while watching. But otherwise, you're better off turning off the tube. Have trouble working out without watching your shows? Try listening to music, instead -- we recommend this 45-Minute SoulCycle playlist.
Watch the video below, as an Olympians details the secret to a perfect stride, and shows drills for enhancing your form.
Have you seen Sullivan Stapleton's six-pack in the new "300" film? They're impressive. But you may have thought to yourself, If I had a world-renowned trainer or endless hours to workout like a celebrity, I'd be shredded, too!
But you don't need the lifestyle of a movie star to get in great shape. All you need is a coach. Turns out, encouragement from a coach can boost workout performance by 12 percent, according to a study from Western Illinois University. And if each workout improves by that percentage, think about how much you'll increase your gains over just a few weeks or months. (Build a better performing body and a sculpted core with The Toughest Exercise You Aren't Doing (but Should)).
One of our favorite coaches is Dave Jack, creator of the new Men's Health 60-Day Transformation. With his chaos training, your muscles and fat cells won't know what comes next. You'll have to react quickly to switch directions and exercises on command from Jack, who pushes you to move your fastest and work your hardest. It's an efficient way to lose weight and get sculpted in your own house, on your own schedule -- just like your favorite celebrity.
Watch the video below to have Jack coach you through a series of chaos training called "read and react." If you like it, check out 50/10 Mayhem, an entire chaos training workout, in The Men's Health 60-Day Transformation DVD.
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Add these 4 Post-Workout Moves That Burn Fat to your regimen, and that extra belly roll will be gone soon.Full Story >>
Yeah, yoga may seem all zen and flowy, with the oms and the deep breaths and whatnot, but #realtalk? It's seriously hard -- which is why you're bound to make a couple mistakes here and there (and we're not just talking about these 7 biggest mistakes you can make in yoga class!). But don't sweat it! To help you reach pro status, we checked in with Sarah Vaynerman, a certified yoga instructor in New York City and founder of the private yoga for professionals service workfromom.com, to see the top poses she sees people perform incorrectly again and again.
Check these out before your next class, and you won't have to be "corrected" at all -- promise!
1. The Shoulder Stand
What you're supposed to do: This is the pose that looks like you're lying down with your legs stacked up against an imaginary wall. To get into it, Vaynerman says you should lie flat on your back and stretch your legs up toward the ceiling so your feet are directly over your hips, placing your hands on your lower back for support. Then, simply hold still.
The mistake you're probably making: Though this pose seems easy in theory -- how hard can it be to tilt your legs up to the sky?! -- Vaynerman explains that most people do it wrong. "What happens is that people think they're supposed to just get up on their shoulders, and then it doesn't matter what the rest of their body is doing. So they do that, but then everything else turns out crooked--their backs end up curled and their legs end up behind them," she explains. In other words, it's a mess!
The fix: Be sure your entire body is stacked in a straight line -- i.e. your ankles are right over your knees, which are right over your hips, which are right over your shoulders. "A good way to be sure you're stacked correctly is to clench and harden your abs, which will keep you more steady," Vaynerman advises. And be sure to keep your head flat on the ground facing up--no peeking around to see if you're doing it right! Moving your head from side to side can be seriously bad for your neck.
2. The Chaturanga
What you're supposed to do: Think of this pose as a halfway pushup. Basically, it's where you start in a plank position, Vaynerman says, but then you lower yourself halfway into a pushup position, so you're really working your core.
The mistake you're probably making: It requires a ton of strength to stay in this position, so most people end up basically just plopping to the floor--or almost plopping to the floor. "The common mistake here is that people let their hips drop because it's easier. But that puts a huge strain on your lower back, and it also means that you're not working your core as much, which is one of the main purposes of this move," Vaynerman says.
The fix: Concentrate on keeping your elbows tucked in by your ribs at a right angle, and keeping your shoulders down--not by your ears. "Both of those tricks will help you keep your hips up and your core engaged, so you don't collapse into a heap on the floor," she explains.
3. The Camel Pose
What you're supposed to do: "Kneel on your knees hips-width apart. Then, inhale and gently tilt your head and body backward, and bring your hands back and place them on your heels so your thumbs are on the outside of your foot. Finally, press your hips forward," Vaynerman explains.
The mistake you're probably making: "When most people try to start bending backward, they move their hips first--it's an instinctual thing--and they end up collapsing back," Vaynerman says.
The fix: Rather than leading with your hips -- which you should really never, ever do -- you're supposed to lift your chest up toward the ceiling first, Vaynerman advises. "Doing so will ensure that you stretch your entire spinal column, because you're starting from the top and working your way down," she says.Full Story >>
Climbing a mountain will feel like a walk in the park after completing this muscle-hammering drill. "Loaded stepups and dynamic stepups activate the same core and leg muscles you'll use on the mountain," says BJ Gaddour, C.S.C.S., creator of Men's Health StreamFit. "Plus, the added weight mimics carrying a heavy pack the entire way to the summit." No easy feat. But if you can finish 10 rounds of this challenge in 10 minutes, you have the muscular endurance and aerobic stamina to conquer any peak. (Build muscle and fry fat all over with this killer Total-Body Kettlebell Workout.)
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Check out the video above to see Gaddour perform the challenge. Could you scale the mountain in 10 rounds? Tell us in the comments below.
Ready to take on a real challenge? Enter to win the trip of a lifetime from Red Bull and check your dream adventure off your bucket list.Full Story >>
Most guys abandon it for the bench press sometime around high school, and never think twice about it.
But the old-school exercise deserves respect. (We found 3 simple tricks to perfect your form and protect your shoulders: The Best Way to Do Pushups.) After all, physical fitness isn't just about moving iron--it's about how strong you are relative to your body weight. That's why only the fittest and toughest men can pound out tons of reps with no rest. And while the standard pushup targets your arms, chest, abs, back, and glutes muscles, these 25 all-new variations from BJ Gaddour, C.S.C.S., creator of Men's Health StreamFIT, will leave them begging for mercy.
See them in the video below. You'll never forget about the pushup again.
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And for more than 200 follow-along workout videos from Gaddour, check out Men's Health StreamFIT today! (You can Bolster Your Shoulders, put your strength to the test--and grow bigger--with the ultimate overhead exercise.)Full Story >>
When the outside temperature plummets, squeezing in a cardio workout can feel like a chore. But now there's a solution: jumping jacks.
Don't worry, we're not talking about the boring standard jumping jacks you did in high school. We want you to try these 39 fun--but brutal!--variations created by BJ Gaddour, C.S.C.S., director of Men's Health StreamFIT. They'll get your muscles burning and your heart pumping in no time. You'll be anything but bored.
See them all in the video below.
And for more than 200 follow-along workout videos from Gaddour, check out Men's Health StreamFIT today!Full Story >>
Much was made in the fall of Bryce Harper's comment that he wanted to take a month off during the offseason and "get as big as a house."
Harper, who stands at 6-foot-2, was already a sturdy 230 pounds. His first two years in the big leagues were stellar, as he was named Rookie of the Year in 2012 and an All-Star in both 2012 and 2013.
If it ain't broke, some people thought, why fix it?
"I think there's some concern, but I think what tempers that concern is when you're at that age, when you're as young as he is, that he could in the process of spring training knock 10, 15 pounds off,” former pitcher Dan Plesac said on MLB Network. “It looks like this additional weight, if he is able to put it on, and he’s not as mobile as he was before. And I think one of the things that makes Bryce Harper so appealing is the way he plays with reckless abandon."
Harper appeared to be well on his way to gaining 10 or 15 pounds when he tweeted out this picture in January:
— Bryce Harper (@Bharper3407) January 7, 2014
And now a new photo out of spring training shows that the Washington Nationals appears to have accomplished his goal of putting on 10 to 15 pounds. If not even more.
— 106.7 The Fan (@1067thefandc) March 5, 2014
Here's Harper last year:
And here he is at Spring Training:
— Michael Carter (@michael_carter2) March 6, 2014
Notice a difference?
A slugger bulking up in the offseason might strike some people as sketchy in light of MLB's problems with performance enhancing drugs, but Harper addressed all concerns with this T-shirt:
ICYMI: Bryce Harper was wearing an interesting t-shirt today during an on-set interview. pic.twitter.com/Ah5oFdJAfx
— SportsCenter (@SportsCenter) February 21, 2014