100 no-equipment workouts 5 Fast Rules to Be Bigger, Leaner, and Stronger: The World's Smartest Workout If you want to pack on muscle fast, the old saying is true: You need to train smarter, not harder. Using my five new principles of size, all it takes is 3 exercises, 3 days a week. Monday 1. Do 25 total reps of each exercise, using a weight you can lift 4 to 6 times before your speed slows down or your form changes. (Tuesday: Rest) Wednesday 1. Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your speed slows down or your form changes. (Thursday: Rest) Download the 8-Page Pack on Muscle Like a Pro Guide Friday 1. Do 15 total reps of each exercise, using a weight you can lift 2 to 3 times before your speed slows down or your form changes. For more cutting-edge workouts and no-nonsense training advice, order your copy of Men's Health Huge in a Hurry, by Chad Waterbury, at mhhugeinahurry.com. TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
Sleep Better Tonight Think the solution to your fatigue is an earlier bedtime? Getting enough sleep is important, but it’s also the quality that counts—and there’s more to it than just a comfy bed. Also complicating things: As you get older, your sleep patterns change, making it harder to fall (and stay) asleep. But that doesn’t mean you’re destined to be sleep-deprived. You can improve your slumber without tacking on hours in bed—and it’s not hard to do. Every little habit—from what you eat and drink to when you exercise and watch TV—can impact your sleep. 6:30 A.M. - Skip the snooze button. 7:30 A.M. - Exercise. 11:00 A.M. - Take a breathing break. 1-2 P.M. - Cut out caffeine. Caffeine Count You know that coffee’s got a lot (95 mg in 1 cup), but the amount in other items may surprise you. Coffee ice cream, 1 cup = 48 mg Diet Coke, 1 can = 47 mgTea, 1 cup = 40 mgDark chocolate bar, 1.45 oz = 25 mg 3 P.M. - Go outside. 7 P.M. - Eat dinner. 10 P.M. - An hour before bedtime, have a proteincarb combo snack.
Exercise Information - Click On My Body To Learn The Best Exercises and Read about the Science of Human Movement and Anatomy How to Use Ask The Trainer Exercise Information Guide The clickable male and female anatomy charts on this page are the gateway to many of our informational articles about resistance training exercise. By clicking on any body part you will be taken to the page with the muscle group’s exercise information. You can return to this page at any time by clicking on the icon on the top navbar. In addition to clicking on the body any part via the male and female anatomy charts, you can click on any of the exercise equipment in the exercise equipment chart at the bottom of this page to learn about exercising with them. When you get to an exercise information page you will first find some general information about resistance training for the body part/muscle group. Step-by-Step Exercise Instruction Guide Most of the articles will provide you proper exercise instruction using the following format: Exercise Information for Men & Women Click my Body Parts for the Best Exercises
10 Nutrients Scientifically Proven to Make You Feel Awesome Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?). Look no further than the grocery store’s shelves. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety . How can foods improve our moods? Try one of these foods for a mid-day pick-me-up, to promote long-term happiness, or to ward off the nagging worry that you forgot to lock the front door (You did remember, right?). A bit about the units used below: Mg (milligram) is the typical unit of measurement for nutrients and 1,000 mg equals 1 gram. 1. The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. How eating it helps: Found in a variety of sources (non-dairy included), calcium is often paired with vitamin D to help regulate mood fluctuations attributed to PMS . Food Sources of Calcium: