Health & Fitness: Workouts

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You can Split like Bruno Mars in just two easy steps

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splitting can just so easy if you follow this two basic guide</div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Part One: Get Flexy</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br />
Stretching the right lower-body muscles and achieving a certain flexibility is
key. Any stretch that targets your hips, quads, or hamstrings will work, but
Salazar recommends these three below. Spread them out over at least 20 minutes—more
if you’re really out of practice, he says. And while you're at it, check out </span></div>
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<a href="https://www.blogger.com/null" name="3_name"></a><a href="https://www.blogger.com/null" name="4_name"></a><b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Lunge stretch:</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
Get in the lunge position, one foot forward, knee bent, the foot behind you and
your shin on the ground. Slowly shift your weight forward and keep your arms at
your sides and your back straight; you should feel your hip muscles tightening.
Hold for 20-30 seconds. Repeat with the other leg.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Leg stretch:</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> Lay on your back, your legs on the floor straight in front
of you. Lift one leg up as straight as you can, reaching your fingers toward
your toes, until you feel your quads tighten. Hold for 20-30 seconds, then
repeat with the other leg.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Standing stretch: </span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Simulate the split by standing and stretching your leg all
the way out on a chair or table. As you feel your hamstrings and hip muscles
tighten, hold for 20-30 seconds and then repeat on the other leg.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Part Two: The Split Itself</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br />
Once your lower body feels bendy, slide your front foot forward, lean back, and
slowly lower yourself to the ground, using your hands for balance as you get
lower. Do it gradually to avoid injury; if you feel pain, stop and try the
split another time. Keep your hips squared and your toes straight. “Bruno’s
knee was pointing out during his SuperBowl splits, which helped him spring back
up quickly, but that’s a dancer’s trick, and you want to keep your knees
straight,” says Salazar.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Are you legs resting on the floor at
a 180 degree angle to your body and your back and pelvis straight?
Congrats—sounds like a split! </span></div>

splitting can just so easy if you follow this two basic guide Part One: Get Flexy Stretching the right lower-body muscl...

MEN'S DAILY EXERCISES FOR PERFECT WORKOUT

02:33:00 Workouts

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If you have ever joined a health or fitness club you will be familiar with the enormose benefits of exercising your body everyday. For real men, the following 7 exercises is recommended for them. You must not necessary do all of them at the same day, but try to do at least one or two of them in a day and in no time you will reap from the fruit of your fun.<br>
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1. Squats</h3>
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Squats are versatile, and you can do them with no equipment.<br>
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If you have ever joined a health or fitness club you will be familiar with the enormose benefits of exercising your body everyday...

Do it Anywhere - Body weight Exercises for Fast Fitness

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<span style="color: #444444;"><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;">Body weight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box;"><span style="line-height: 23px;">best body weight exercises</span></span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> for maintaining muscle strength and endurance, or creating a </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">great interval training</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> routine at home. Mix and match the exercises to create the </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">perfect workout</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> for traveling, </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">home fitness</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> or simply adding a bit of variety to your typical exercise routine.</span></span><br />
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<span style="color: #444444;">Start with a light <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">warm up</span> for a few minutes.</span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-color: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border-style: initial; clear: left; float: left; height: auto; margin-bottom: 1em; margin-right: 1em;"><span style="color: #444444;"><img alt="Young woman lying on exercise mat with hands behind head, smiling - Manchan/Digital Vision/Getty Images" border="0" class="" data-description="Try These Bodyweight Exercises for a Quick No Equipment Workout" height="256" itemprop="image" src="http://f.tqn.com/y/sportsmedicine/1/W/0/F/200298977-001.JPG" style="background: 0px 0px; border: 0px; box-sizing: border-box; display: inline-block; height: auto; margin-top: 0px; max-width: 100%; padding: 0px; vertical-align: middle;" width="385" /></span></span><span style="color: #444444;">This can be walking, marching in place or stepping side to side. The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise.</span></div>
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<span style="color: #444444;">Perform each exercise for 30 seconds to two minutes depending upon your conditioning and interest.</span></div>
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<span style="color: #444444;">Move to the next exercise smoothly, but quickly. You can continue the routine as long as you like, but aim for a twenty to thirty minute workout. Cool down with five or more minutes of<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">stretching</span>, and easy movements.</span></div>
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<span style="color: #444444;">Bodyweight Exercises</span></h3>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Abdominal Exercises</span></span><br style="box-sizing: border-box;" />Ab exercises can be done almost anywhere with no equipment.</span><ul style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style: disc; margin: 8px 0px; padding: 0px; vertical-align: baseline;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; left: 1.4em; list-style-type: none; margin: 0px 0px 8px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;"><span style="color: #444444;">Top 10 Questions About Abdominal Exercises</span></span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; left: 1.4em; list-style-type: none; margin: 0px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;"><span style="color: #444444;">How to Exercise Your Abs</span></li>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Push Ups</span></span><br style="box-sizing: border-box;" />Begin in push up position, on knees or toes. Perform 4 <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">push ups</span>, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Pull Ups</span></span><br style="box-sizing: border-box;" />The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.</span></li>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">One-Leg Balance / Squat / Reach</span></span><br style="box-sizing: border-box;" />Stand on one leg and balance it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.</span></li>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Tuck Jump</span></span><br style="box-sizing: border-box;" />The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Chair Dips</span></span><br style="box-sizing: border-box;" />You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">tricep exercise</span>. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">many</span>repetitions as you can.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Wall Sit</span></span><br style="box-sizing: border-box;" />With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Abdominal Crunches</span></span><br style="box-sizing: border-box;" />Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Supermans</span></span><br style="box-sizing: border-box;" />Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Reverse Crunch</span></span><br style="box-sizing: border-box;" />Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Plank Exercise</span></span><br style="box-sizing: border-box;" />Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Squat-Thrusts</span><br style="box-sizing: border-box;" />Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Jumping Jacks</span><br style="box-sizing: border-box;" />The basic jumping jack is a good cardio and <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">strength training exercise</span>.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Side Jumps</span></span><br style="box-sizing: border-box;" />Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Mountain Climbers</span><br style="box-sizing: border-box;" />Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.</span></li>
</ul>
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<ul style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Wall Squat-Thrusts</span><br style="box-sizing: border-box;" />Lean into a wall with your hands and keep your feet shoulder width apart several feet from the wall. Slowly lift one knee up toward your chest and back and then the other leg. As you improve your fitness, increase your leg lift speed and move your weight onto the ball of the rear foot.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Backward Stride</span><br style="box-sizing: border-box;" />Stand with feet together. Stride backward with one leg, while raising the arms to shoulder level. Lower the arms to your side and repeat with the other leg. Pick up the pace for more cardio.</span></li>
</ul>
<ul class="cb-split" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Jump Lunges</span></span><br style="box-sizing: border-box;" />Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Walking Lunge</span></span><br style="box-sizing: border-box;" />Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.</span></li>
</ul>
<div class="comp inArticleVideo inArticleVideoPlaceHolder videoPlaceholder" data-defer="load" id="inArticleVideo_1" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px; margin: 0px; padding: 0px; vertical-align: baseline;">
<figure class="video-placeholder parent-bg group large" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; clear: left; cursor: default; left: 0px; margin: 0px 0px 18px; min-height: 214px; overflow: hidden; padding: 0px; position: relative; vertical-align: baseline;"><ul class="cb-split" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; left: 1em; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Shadow Boxing</span><br style="box-sizing: border-box;" />Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">strength work</span> all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold a couple bottles of water for more resistance.</span></li>
</ul>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; margin-bottom: 17px; padding: 0px; vertical-align: baseline;">
<span style="color: #444444;">If you are motivated and a little creative, you can get a full body workout anytime, anywhere.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; padding: 0px; vertical-align: baseline;">
<span style="color: #444444;">**Check with your doctor before beginning any exercise program and listen to your body for <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">signs of injury</span>.</span></div>
</figure></div>
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Body weight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the best body weight...

Do you want 6 Packs? These are the 5 foods to avoid

04:17:00 Health Advice , Nutition & Diet , Weight Loss , Workouts

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<a href="http://a57.foxnews.com/images.foxnews.com/content/fox-news/health/2015/04/09/5-foods-to-avoid-if-want-six-pack/_jcr_content/par/featured-media/media-1.img.jpg/876/493/1427773154170.jpg?ve=1&tl=1" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="The 5 foods to avoid if you want a six pack - health &fitness" border="0" height="178" src="http://a57.foxnews.com/images.foxnews.com/content/fox-news/health/2015/04/09/5-foods-to-avoid-if-want-six-pack/_jcr_content/par/featured-media/media-1.img.jpg/876/493/1427773154170.jpg?ve=1&tl=1" title="" width="320" /></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 percent in 2000, according to a recent report in the Journal of the American Medical Association. If you fall into that category (male abs are considered fat if the waistline measures more than 40 inches), it's time to consider cutting down your consumption of these five foods:</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>1. Refined grains</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Not sure what a refined grain is? It's an ingredient found in foods like white rice, white bread, and regular white pasta. The unrefined stuff (whole wheat, brown rice and quinoa) is always healthier. Pennsylvania State University researchers found that people who ate whole grains in addition to keeping a healthy diet—of fruits, vegetables, low-fat dairy and protein—lost more weight from the abdominal area the group of people who kept the same healthy diet but ate all refined grains.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>2. Potato products</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A study published in the New England Journal of Medicine followed the weight changes of more than 120,000 men and women for up to 20 years. The participants were checked every four years and, on average, they gained 3.35 pounds each time—so almost 17 pounds by the time the study was finished. The foods associated with the greatest weight gain? You guessed it—potato chips and potatoes.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>3. Red and processed meat</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The same 20-year study found that people who ate more red and processed meat gained weight, too—about one extra pound every four years. In another study, published in the American Journal of Clinical Nutrition, researchers worked with more than 370,000 people and found that folks who ate the equivalent of a small steak a day gained about five pounds in five years.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>4. Frosting</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Those cupcakes your coworker makes for special occasions? Yeah, don't eat them. While the FDA has basically declared war on trans fats, store-bought frosting still contains a not-so-healthy dose of the stuff. How bad can trans fats be? Researchers at Wake Forest University gave groups of monkeys two different diets; one group ate trans fats and the other ate unsaturated fats. </span><br />
<br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The results: The group eating trans fats upped their body weight by 7.2 percent in six years and the other only gained 1.8 percent. Not only did the trans fats add new fat, it was also responsible for moving fat from other areas to the belly. Check for trans fat in other foods like pre-made baked goods, snack foods, and frozen pizzas.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>5. Diet soda</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It's easy to get fooled by the zero-calorie label, yet sodas made with sugar substitutes are believed by many to play a role in weight gain. A new study published this month found that people who drank diet soda gained almost three times the amount of abdominal fat over nine years as those who didn't drink the no-cal stuff. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sure, that study only looked at adults ages 65 and older, but consider this: Recent research from the Weizmann Institute of Science found that mice drinking water with artificial sweeteners (saccharin, aspartame and sucralose) became vulnerable to insulin resistance and glucose intolerance—two things known to lead to weight gain. </span>

Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 per...

The Secret to Burning More Calories on Your Run

01:13:00 Workouts

<div class="inPhoto ip300 " style="background-color: white; box-sizing: border-box; float: left; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px; margin: 0px 15px 0.5em 0px; position: relative; width: auto;">
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<span style="background-color: white; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;">Whether you consider yourself a tortoise or a hare, your workouts will benefit big time by periodically upping the tempo. "It not only helps you become a faster runner overall but also boosts your metabolism by forcing you to work harder and then recover," notes David Siik, a running coach and instructor at Equinox in West Hollywood, Calif.</span><br style="background-color: white; box-sizing: border-box; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;" /><br style="background-color: white; box-sizing: border-box; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;" /><span style="background-color: white; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;">That's because when you're always running at the same pace, your body gets a little lazy. Take things up a notch—even for just a few minutes—and you leave that comfort zone, which translates into greater fitness gains. The big one: calorie burn. You can torch about 20 percent more calories simply by running an eight-minute versus a 10-minute mile. And when you do repeated speed intervals, you're creating a bigger "afterburn," with oxygen consumption (and therefore caloric expenditure) staying high as your body works to return to its pre-exercise state. You'll also better engage your glutes and calves, which will help power you forward, adds Siik, while your abs work extra hard to help counter some of the torque that occurs at higher speeds.</span><br style="background-color: white; box-sizing: border-box; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;" /><br style="background-color: white; box-sizing: border-box; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;" /><span style="background-color: white; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;">You don't have to be an elite athlete to reap the benefits. "Just doing one speed day a week where you up the pace for 8 to 10 minutes can make a difference," notes Chris Heuisler, a certified running coach in Boston and the RunWestin concierge. Be sure to build up gradually, he warns: Too much of the fast stuff can lead to injuries like Achilles tendinitis, plantar fasciitis and shin splints, since the lower legs tend to bear much of the added impact that comes with speedwork. (Do speed workouts no more than twice a week.)</span><br style="background-color: white; box-sizing: border-box; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;" /><br style="background-color: white; box-sizing: border-box; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;" /><span style="background-color: white; font-family: 'lucida grande', lucida, verdana, sans-serif; font-size: 12.992px; line-height: 18.1888px;">Finally, remember that you don't need to run so hard that you feel like you're going to lose your lunch all over your Nikes. "The key is to move away from that easy-run pace into an area where saying more than a couple of words at a time is difficult," says Heuisler. And don't worry: Like anything else, the more you do it, the better you'll feel. Our handy guide will help you navigate the speedways.</span>

Whether you consider yourself a tortoise or a hare, your workouts will benefit big time by periodically upping the tempo. "It not o...

The benefits of concurrent training

23:20:00 Workouts

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              Speed up your results by incorporating concurrent training into your workouts.</div>
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There’s nothing like a double-whammy workout, but if you’re thinking of combining weights andcardio into one session, some caveats apply. “Again, the last thing you want to do is ask your muscles to work at their highest levels and to have your technique fail because you’re already partially exhausted from your cardio,” says exercise psychologist, clinical personal trainer and author <a href="http://www.yourlifeyourbody.com.au/" style="color: #0064cd; text-decoration: none;">Jodie Hopkins</a>. This means that strength training is your main priority here, but don’t overdo it if you’re planning on keeping your gains. A heavy weights session would ideally be followed with body-growing nutrients and some rest, rather than another cardio session, for optimum muscle repair – so keep both trainings short and hard.</div>
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<span style="background-color: #ffff99;"><strong style="font-weight: bold;">Why you would:</strong> </span>It turns out that by combining weights and cardio into the one session you are unlocking some serious fat-burning potential. “Strength training will elevate the metabolism higher and has a longer time to return back down to a normal resting basal metabolic level,” says Hopkins. This means that you’d be burning more fuel than you would by doing cardio alone, and more even at rest. Strength training also begins the process of glycogen depletion, after which you can start burning more fat.</div>
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<span style="background-color: #ffff99;"><strong style="font-weight: bold;">Try it:</strong></span> “I would train strength first to get all its benefits and not sacrifice technique and performance, and then I would do the cardio on the already elevated metabolism to add to the burn,” says Hopkins.</div>
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<span style="background-color: #ffff99;"><strong style="font-weight: bold;">Schedule it:</strong></span> Anytime, but preferably when a post-workout snack is available. This could form part of your splits program, allowing for adequate rest between sessions.</div>

Speed up your results by incorporating concurrent training into your workouts. There’s nothing like a...

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