Fitness: 82 push-ups you Need to Try.

For those who can do handstand push-ups, we salute you

Drop and give me… 82? That’s right. Push-ups are one of the simplest and most functional exercises you’ll ever add to your routine, and they work almost every muscle we’ve got: the triceps and chest get a great workout, but the movement also engages the shoulders, core, lats, lower back, legs, and glutes.

This said, doing the same old push-ups day in and day out can feel a little bit vanilla, so it’s worth shaking things up. Variety can supercharge a workout and throw a whole range of new muscles into the mix. Ever tried a Spiderman push-up? How about an alligator or a jackknife push-up?

Here @ Men's Fitness & Workout ™ will rounded them all up, from beginner versions to explosive ones, expert ones to ones that involve equipment. Just be sure to spend some time perfecting your form and nailing the basics before you jump into the variations that require increased strength, coordination, and balance.

An explosive push-up with a clap is closer than you think if you start hammering out reps of standard push-ups right now

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 *Beginner

1. Shoulder Tap Push-up. This version takes the standard push-up, one of the most fundamental bodyweight exercises on earth, one step further. At the top of your push-up simply maintain form and tap one hand with the other. This improves balance and makes the exercise more isometric, which is a great way to boost strength.

2. Single Leg Raised Push-up. Not as crazy as it sounds! Perform a push-up, but extend one leg off the ground os that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance.

*Intermediate

3. Staggered. By staggering the hands (that is, by placing one hand farther forward than the other), one is able to emphasize one side of the chest—a super useful variation for those whose strength is lagging on their non-dominant side.

4. Alligator. Some people use this name for staggered push-ups, but we’re using it to refer to a staggered push-up that walks the body forward, just like an alligator crawling along the ground. Have fun with these!

*Expert

5. Feet on the Wall. A wall counts as equipment, right? There’s probably a cooler name for these, but we don’t think they need one. Brace the soles of the feet against the wall and perform a push-up. This puts extra emphasis on the legs and ab muscles, as well as the upper chest and, well, the whole body.

6. Fingertip. This variation requires a huge amount of strength in the forearms and fingers (any volleyballers out there?). The fewer fingers on the ground, the more strength is involved. Bruce Lee was known for performing one-armed push-ups on one finger, but we’re not recommending anyone try that at home.

*Explosive

7. Explosive. This is ground zero for these kind of push-ups. Push so hard off the ground that the upper body soars into space and the hands are briefly in mid-air. Be sure to stretch the wrists, since this exercise puts extra impact on them.

8. Explosive Single-Arm Alternating. Also known as the Rocky, this requires a one-armed push-up that’s so explosive the landing hand can be switched in mid-air.


*Equipment

9. Single Hand on a Medicine Ball. Place one hand on a medicine ball and one on the ground to perform this push-up. It is a great way to strengthen a particular side of the body while also building balance and coordination.

10. Both Hands on a Kettlebell. Balancing both hands on a kettlebell (or, for the fearless, on a kettlebell handle) is a great way to mimic a diamond push-up (a push-up done with hands together so that the thumbs and index fingers form a diamond; hands below the center of the chest), but with more instability.

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The Truth About Belly Fat everything you need to know

Even if you have a rock-hard pack of abs, you still have belly fat. And how much flab you have around your middle has a big impact on your health.

 Here’s help getting a handle on your belly fat.

* Location, Location, Location:

People store most of their fat in two ways – one you can see and one you can't.

The fat you can see is just under the skin in the thighs, hips, buttocks, and abdomen. That's called subcutaneous (under the skin) fat.

The fat you can't see is deeper inside, around the vital organs (heart, lungs, digestive tract, liver, and so on) in the chest, abdomen, and pelvis. That's called "visceral" fat.

Many people are self-conscious about the fat they can see. But actually, it's the hidden fat -- the visceral fat -- that may be a bigger problem, even for thin people.

*Like Another Organ

We all have visceral fat -- and it isn't all bad. It provides necessary cushioning around organs.

But, the fat doesn't just sit there. It makes "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. And having too much of it is linked to a greater chance of developing high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

*How You Get Extra Visceral Fat:

When a body's obese, it can run out of safe places to store fat and begin storing it in and around the organs, such as around the heart and the liver.

What kind of problem does that create? Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine, says, “Fatty liver disease was, until recently, very rare in non-alcoholics. But with obesity increasing, you have people whose fat depots are so full that the fat is deposited into the organs. In addition, she says, more fat is also being deposited around the heart.

*Checking Your Risk:

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But you don't need to go that far to get a sense of whether or not the fat inside you is putting your health at risk.

Get a measuring tape, wrap it around your waist, and check your girth. Do it while you're standing up, and make sure the tape measure is level.

For the minimal effect on your health, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.

Having a "pear shape" -- fatter hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."

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 *Thin People Have It, Too:

But even if you're thin, you can still have too much visceral fat.

It's partly about your genes. Some people have a genetic tendency to store visceral fat.

It's also about physical activity. Visceral fat likes inactivity. A British study showed that thin people who maintain their weight through diet alone, skipping exercise, are more likely to have unhealthy levels of visceral fat.

So the message is get active, no matter what size you are.

*4 Steps for Beating Belly Fat:

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

•Exercise: Vigorous exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years. But forget spot-reducing. There aren't any moves you can do that specifically target visceral fat.

Half an hour of vigorous aerobic exercise, done four times a week is ideal.

Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not yet ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

Moderate activity – raising your heart rate for 30 minutes at least three times per week – also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.

If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.

•Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

A fiber-rich diet may help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as easy as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.

•Sleep: Getting the right amount of shut eye helps. In one study, people who got six to seven hours of sleep per night gained less visceral fat over 5 years compared to those who slept five or fewer hours per night or eight or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

•Stress: It’s unavoidable, but what you do with your stress matters.

You probably already know that people tend not to make the best food choices when they're stressed. And when you've got chronic stress, that can be a problem.

Shively recommends getting social support (turn to your friends and family), meditating, and exercising as ways to handle stress. Signing up for a workshop or some counseling sessions can also help you tame your stress.

Short on time? “If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”



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Fitness: 7 Amazing Tricks to help Build Muscle Fast

Most people are not blessed with the ability to lose weight and gain muscle very quickly. Yes, genetics plays a big part in this, but they aren’t crucial. The biggest problem is that a large number of people don’t exercise properly or pay any attention to their eating and sleeping habits. In this article we will show you 7 great tricks to help build muscle.

1 – Eat Every 3 Hours:

Nutritionists say that if you don’t eat very often, you are actually limiting the rate at which your body builds new proteins. By eating every three hours you are maximizing this number. Just make sure you consume protein in every meal (20-25 grams).


2 – Go Easy on the Carbs After a Workout:

Carbs are great on your rest days, as they help your body rebuild muscle faster. However, researches have found that you should go easy on the carbs after a workout, as they can slow down the rate of protein breakdown. Instead, opt for a peanut butter sandwich, a sports drink, or a banana.

3 – Eat More Protein:

This may sound obvious, but you’ll be surprised by how many people don’t change their diet (or make an insignificant change) when they start exercising. If you’re trying to pack on muscle, you simply need to consume more protein. Try eating 1 gram of protein per pound of your body weight. Aim for the groceries that are rich in protein – cottage cheese, eggs, milk, nuts, fish and of course, meat.


4 – Exercise Your Biggest Muscles:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

5 – Get More Quality Sleep:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

6 – Hydrate:

It is common knowledge that you can’t perform at your best, neither physically nor mentally, if your body is dehydrated. In order to perform every set and repetition at your maximum, you have to make sure that you’re well hydrated. Drink adequate amount of water during the day. During a serious workout session opt for a bottle of smart water (water rich with electrolytes), if possible.

7 – Minimize Cardio:

If you’re trying to gain muscle, then avoid excessive cardio. Yes, some running every now and then is OK, but don’t overdo it. This is especially important if you are a “hard gainer,” as burning a lot of calories will make it even more difficult to add mass.

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Insanely Fitness Girls on Instagram That Will Inspire You Get Fit.

From ballerinas to yogis & celebrity trainers, these stylish & in shape girls show the best workout motivation in Instagram. Follow along and be inspired to work it out the healthy way.

Instagram is great for all sorts of things:
sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today @ Men's Fitness & Workout Fix we're going to celebrate the best fit women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it.

Our Fit Girl to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm is " Christine Lewis ".

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How to Get a Flat Stomach Before Summer

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.

Step 1

Evaluate your current diet. Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.

Step 2

Eat clean foods daily. Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.

Step 3

Add some belly-burning fats to your daily diet. Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

Step 4

Burn fat with aerobic exercise. Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

Step 5

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

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The Hottest bodybuilding's Motivation Names On Instagram Right Now.

Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .

Today Hottest bodybuilding's Motivation Names On Instagram Right Now is " dannykeane"

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The Right Exercises to get the Results you're After.

Superset workouts maximize your results, increasing your muscle gains twofold. Whether you're trying to get more definition in your muscles right before a big competition, or you just want help building more muscle mass, supersets are one of your most effective options. If your shoulders, biceps and back are the key areas you're focused on, you need the right exercises and workout plan to get the results you're after.

1- Working the Right Muscles:

When you want to target certain areas of your body and get big muscle gains, it's important to be sure you're working the right muscles. The deltoids make up the shoulders, while the bicep muscles sit at front on your upper arms. The back is primarily made up of the trapezius muscle, a large, triangular-shaped muscle of the upper back, with the latissimus dorsi as the largest muscle in the lower back.

2- Supersets for Shoulders:

To build big deltoids, include the barbell upright row in your exercise regimen. With a narrow stance, stand with your arms extended straight down, holding a barbell with an overhand grip. Pull the bar up to your neck so your arms are bent and perpendicular to the floor. Return to your starting position. Other targeted shoulder exercises include the dumbbell overhead press and military press. Do three to five sets of six to 12 reps for each exercise.

3- Build Your Biceps:

Barbell curls are one of the most effective exercises for building the biceps. Stand straight, feet shoulder-width apart, arms down in front of you, hands in an underhand grip grasping onto a barbell. Flex your arms at the elbows, raising the bar up to your chest, then lower it back down to its starting position for one rep. Also, include preacher curls and barbell drag curls as part of your workout. Complete three sets of eight to 10 reps of each exercise.

4- Big Back Gains

To work the muscles in your back, include bent-over rows, chin-ups and barbell shrugs in your superset workout. To execute a barbell shrug, stand with a narrow stance, holding a barbell so it rests in front of your thighs, hands with an overhand or mixed grip. Keep your back straight and shrug your shoulders up, elevating them as high as possible while keeping your arms fully extended. Lower your shoulders back down for one rep and repeat. Complete three sets of 12 reps for each exercise.

5- Maximizing Your Results

Always maintain proper form from start to finish with every exercise, and only increase the weight when you're no longer feeling challenged because your muscles have adapted to the current weight. Also, even though you're focused on these specific areas of your body, don't forget to include enough exercises to work the other major muscle groups in your body as well, or at least a few for the lower body. Otherwise, you could potentially be putting yourself at risk for health issues such as strength imbalances and postural difficulties, warns the American Council on Exercise.


6- Stick to the Superset Rules:

Perform your workout at least three to four times a week for big gains, on nonconsecutive days when possible, to give your muscles much-needed resting time in between workouts. You want increased intensity with a superset workout as opposed to a regular strength-training workout, so minimize your resting time between sets during your workout. Don't forget to eat right to give your body the energy it needs to make it through these vigorous workouts, in particular by feeding your body an adequate amount of protein and carbs after a workout, advises Muscle & Fitness.

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