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Improve Your Core Strength
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Most fitness
professionals have
promoted developing
core strength as a
foundation for any
fitness regime. If
you have a strong
trunk or torso,
which is considered
your core, you can
simply go farther
more safely and
successfully with
your fitness goals.
Good core strength
is also essential
for such popular
Florida past-times
as swimming, tennis
and biking.
More after the Jump,
Improve Your
Core Strength |
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Do You Really Need Cardio?
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Cardio workouts burn
fat. Weight training
builds muscle. Any
fitness regime must
include both to be
effective and
successful. A bout
of cardio will use
up more calories
than lifting weights
over a prolonged
period of time. Yet
the more quality
lean muscle you
build, the more
calories your body
will burn all the
time, even in a
resting state.
Bigger muscles make
you stronger, but
cardio fitness gives
you endurance.
More after the Jump,
Cardio
Workouts Burn Fat |
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Fed Up & Burned Out?
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Staying fit takes
more than just
pumping iron and
downing protein
shakes. Youmust have
patience,
persistence and
consistency. Whether
you’re a bona fide
pro, or just an
average guy trying
to get into shape,
there comes a time
when you feel a
little frustrated,
burned out and even
a little bored. Just
as there are a
zillion ways to get
fit, there are the
same number of ways
to keep up your mojo
in the gym. More
after the Jump,
Tips To Keep
Your Workouts
Exciting. |
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Keep It Hard & Pump Longer
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If you want to
build a lean,
muscular body,
you’ve got to train
with weights
regularly. You’ve
got to do split
routines, meaning
that you train
various muscle
groups on certain
days with plenty of
time for rest and
recovery between
workouts. Pumping
iron begins an
awesome series of
changes that will
stimulate your
muscles to grow
denser and stronger.
Make no mistake,
what you put in your
mouth is just as
important as lifting
for muscle. More
after the Jump,
Rules For
Your Bodybuilding
Nutritional Program. |
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Fight Aging Longer
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Face the facts, we
are living in very
stressful times.
Worrying about this
crappy economy, not
getting enough
sleep, relationship
troubles and poor
nutritional habits
are just a few of
the factors that
speed up the aging
process in one hell
of a hurry. You can
use botox, collagen
or a top notch
plastic surgeon to
fight off the
ravages of Father
Time, but you may go
broke in the
process. Follow
these cost-effective
suggestions on how
to eliminate some of
your stress and the
wrinkles that come
with it:
Fight Aging
Longer. |
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Scott Herman Shoulder
Workout |
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Life after MTV's The Real World has worked-out for
Scott Herman Fitness.
His fitness club has
over 35,000 members
or "Hermanites",
as he affectionately calls them.
It's a free club, with Scott as personal trainer, providing tips
and video to help all Hermanites reach their fitness goals.
Here's his routine to build and define your
shoulders in four simple exercises. To view the full routine and get more
tips from Scott, use this
Scott Herman Fitness
Shoulder Workout |
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Free Weights Rule
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Even serious fitness enthusiasts and body
builders need some variety in their training sessions in order to
prevent boredom and guarantee solid results. Supersets (working two
opposing muscle groups at the same time) and compound sets (using two or
three exercises for the same muscle group until fatigue) are great ways
to gurantee a burn. However, experienced trainers and athletes alike
agree that
Free Weights, namely dumbbells and barbells, are
the best and most versatile way to train, but machines aren't so bad.
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Avoid Bad Habits to Maximize Your Workouts
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Besides being fun and essential to your
health, there is a science to working out. With some planning, a little
skill and concentration, and some good old fashioned sweat, you can get
one hell of a great workout in less than an hour. The trouble is most
guys fall into ruts by wasting time in the gym. There are several
commonly used exercises and techniques that are ineffective and just
plain unsafe. Read a list of some time consuming mistakes and bad habits
to avoid in the gym after the Jump,
Stop Spinning Your Wheels.
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Incorporate Fish Into Your Diet
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Athletes and bodybuilders concerned
about getting enough high quality protein often grab first for chicken
breasts and lean beef, leaving fish to flounder in their nutritional
regiments. In reality, fish should be an essential part of any body
building diet because it is loaded with protein, nutrients, and the
world’s healthiest fat. Let’s take a look at this gift from the sea and
how eating
fish can leave you with bigger muscles and a
healthier heart.
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The Naked Truth
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I have been working out all my life. In that
time I have read a lot, heard a lot and I’ve seen everything. Everyone
has an opinion about how to bulk up, cut up and trim down. Some of this
information has proved invaluable, some of it is pure bull. Let’s look
at some common
myths that just may be holding you back and or even
totally derailing your workouts.
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A Workout With Balls
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Looking for a way to add
some bounce to your routine in the gym? Try adding a
Swiss Ball to turn easy exercises into more
challenging maneuvers. Balancing on a ball as you crunch, press, curl,
etc., helps bring more muscle groups into play and forces you to
concentrate on maintaining proper form and balance.
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Eliminate Love Handles
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It’s a given that most
guys consider a six pack to be sexy. The
obliques (although they are so deep that you’ll
never see them even on the leanest physique) are an important part of
your core as they girdle the abdomen on both sides of the body.
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Get That Extra Hard Pump
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Like every hobby, bodybuilding / weight
training can become boring and routine. Doing the same old thing the
same way every time is monotonous and counter productive even in the
gym. That’s why it’s important to read about new routines and the latest
findings on muscle growth so that your workouts remain challenging,
rewarding and fun. More after the Jump,
Pump.
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Get Out of Your Rut
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You’ve probably been there before, or maybe
you’re there now: the exercises seem boring, the weights are too heavy,
and you feel like you’d rather be anywhere else but in the gym.
You are experiencing a performance slump – a frustrating, seemingly
unexplainable drop in performance which typically lasts for an extended
period of time. More after the Jump,
Get Out of Your Rut
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Rub Out Back Pain
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A healthy, pain-free back is often something
you take for granted until an injury occurs. You don’t have to be a
trainer or sports doctor to realize that taking a few preventative
measures each day can keep your back strong and healthy. Training
your abdominal muscles regularly not only helps you achieve a six pack,
it can also strengthen your low back. More after the Jump,
Rub Out Back Pain.
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Cross-Training
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Ancient Greeks praised the
virtues of multi-sport training two thousand years ago claiming it
created well-rounded athletes who possessed bodies of strength, speed,
skill and beauty. Modern tri-athletes achieve astonishing levels of
fitness by combining swimming, running and cycling. This multi-sport
training is called “Cross-Training”
and among other great benefits it can add real variety to your workouts.
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Take Pride In Yourself
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Your busy lifestyle can take its toll on you.
The regular physical demands placed on your body at work, home and in
the gym can leave you with tired muscles and sore joints. Add to that
the emotional stresses of family, relationships, and other personal
issues and your poor body can age big time in no time at all! Don’t
despair because you don’t have to give into Father Time if you
understand a few things about your body and how it ages. More after
the Jump,
Take Pride In Yourself.
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Build Bigger Muscles In Less Time
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Want to build quality muscle, but just don’t
have a lot of time to spend in the gym? Do you get discouraged because
your work schedule prohibits you from dedicating endless hours to a
bodybuilding regime? Are you one of those rare breeds who believe that
there is more to life than working out? Well here’s good news: You can
build quality muscle and improve overall fitness in less time than you
think. Here’s a routine that won’t fail if you’re really willing to work
and sweat:
Build Bigger Muscles In Less Time.
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No Pain, No Gain?
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It’s a fact that in
order to make gains in the gym you need a little pain and suffering. No
one ever said building a beautiful body was easy! Good old muscle
soreness is as much a part of working out as protein shakes and broiled
chicken breasts. Yet physical pain is nothing to take lightly. The old
saying, “No pain, no gain” is a bunch of macho bull invented by some
steroid muscle head as an excuse to take more drugs. Read
No Pain, No Gain? to find out better and safer ways
to achieve your goals in the gym.
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Top 20 Sizzlin' Summer Fitness Facts
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“Summertime and the livin’ is easy…” so said
Gershwin in that famous ballad, but nowhere is the season hotter and
more eventful than in tropical South Florida.
Remember this summer to relax, take some time for yourself, pack your
sunscreen and a good book and ponder these fitness tidbits as you crank
up your workouts. Read Tom Bonanti's
Top 20 Summer Fitness Facts, simple, easy and to
the point.
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Stoke Your Fire
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Metabolism refers to the number of calories
you burn in everyday functions: eating, working out, having sex, etc.
Your basal metabolic rate (BMR) is an estimate of the number of calories
you burn over a 24 hour period of time if you were laying down and
resting but not sleeping. Your actual metabolic rate is your BMR plus
the calorie cost of all the activities you engage in throughout the day.
More after the Jump,
Rev Up Your Metabolism.
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Workouts Demand Attention To Detail
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Every time I hit the gym I see certain things
that really bug me. I’m basically a patient guy, but a few of these
items need to be mentioned from time to time because they are mistakes
that could affect you and your workouts. Don’t ditch free weights for
machines. Sure, there are pros and cons for each. Machines are easy to
adjust, you can’t drop them and for the most part, you can zip from
station to station quickly. Make free weights the center of your
workouts and add machines to isolate those areas which need a little
extra attention. Free weights require more exertion and planning, but
isn’t that why it’s called working out? More after the Jump,
Details.
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Stretch & Build Muscle
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If you’re looking for a fitness routine that will
tone your body and soothe your mind, you may want to try yoga. This
5,000 year old workout involves moving in and out of a series of
positions and postures while focusing upon relaxing breathing
techniques. Yoga will improve flexibility and strengthen core muscles
while relieving stress and tension. Whether you’re a couch potato, a
muscle bound body builder, or a seasoned gymnast, there’s a yoga workout
just for you.
Try Yoga. |
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Relax & Chill
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Unfortunately, life seems to be getting more
stressful all the time! Whether you’re multi-tasking like a maniac
at work, or agonizing daily over rising gasoline prices and the crappy
economy, you can often feel desperate, depressed and depleted. If your
present budget won’t allow you a day away at one of the luxurious day
spas around town, you can have a fully recharging “Day
at the Spa” right at home. |
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Six Muscle Building Foods
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Did you ever get frustrated going into a
nutrition store in search of the right blend of supplements that will
lean you out and build muscle as well? Well, there’s good news. There
are many foods that you’re already familiar with that can do all these
things and more. Here are my
top six and why you need them in your nutritional plan. |
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Forced Repetitions
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Two heads are better than one. And four hands are better
than two. That’s the logic behind forced repetitions. You are used to
working out hard on your own. With the right training partner you can do
even more. Mentally you can psych each other up to reach new heights of
size and strength. Physically you keep each other safe as you lift
heavier weights. More after the Jump,
Repetitions. |
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Make Time to Sweat
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Maintaining a fitness lifestyle can be a daunting
endeavor even for the most dedicated enthusiast. Adhering to a schedule
of healthy eating, keeping up with regular medical check-ups, and
getting enough sleep are simply a beginning. Sticking to these basic
habits along with meeting the demands of work and a social life can be
overwhelming. So how do you squeeze in a regular exercise program on top
of everything else? More after the Jump,
Sweat. |
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Gym Etiquette
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A gym is not just a place where YOU go to work
out . The gym is a great social outlet for people of all ages and
backgrounds to go to exercise and relieve stress. As such, there are
some basic and oh so essential rules of gym etiquette that I feel I must
review. More after the Jump,
Etiquette. |
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Work Time Work Outs
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Spring Break is upon us in South
Florida. Whether you’re off on a cruise to some exotic
tropical paradise or just staying here in sunny South Florida,
warmer weather means less clothes and more time to strut your body at
the beach, on deck, or poolside. The only trouble is that all winter,
spring, summer and fall, your job keeps demanding more of your time –
time you’d rather spend in the gym.More
after the Jump,
Work Outs.
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Forever Young
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Father Time is no benevolent “daddy” as he wields his sickle and
yields to no one. Whether you’re a tasty twink just beginning to
experience life, or a burley bear who’s been around longer than Cher and
cockroaches, time ravages onward leaving only wrinkles and wreckage in
its wake. I suppose I’m sounding a bit negative, but there are things
you can do right now to slow the aging process and feel years younger.
More after the Jump,
Slow Aging Process.
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Flexibility is Key
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Stretching before your work out will warm up your joints and
muscles and prepare them for the work ahead. Stretch briefly before
weight training and more extensively between sets and after your work
outs. Longer stretching periods should precede every heavy duty cardio
session from pounding a treadmill to outdoor interval training.
Stretching after a workout of any kind will help your muscles and the
body’s systems to cool down. More after the Jump,
Stretch. |
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Formidable Forearms
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The forearms are very important, not just to the look of your
physique, but also for many daily activities like pushing and gripping,
etc. True, most upper body weight training exercises hit your forearms
to some degree (biceps curls, triceps extensions, etc.), but like every
other muscle group you have to make a concerted effort to shape forearms
and make them grow. More after the jump,
Forearms. |
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Shake Off The Winter Blues
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SAD affects over 10 million Americans, more women than men, and
geography (actually, latitude) plays a big role in who suffers from it.
People in northern cities and rural areas are especially susceptible due
to long dark brooding winters. But as our climate has changed radically
over the past few years, even Floridians are prone to winter time blues.
The good news is that SAD is easily treatable. More after the Jump,
SAD. |
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Terrific Triceps
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Triceps make up two-thirds of your upper arm, therefore it is
logical that the bigger and more defined these babies are, the more
massive your arms will look. The triceps are responsible for the
movement of extension of the elbow and produce motion of the forearm.
Because of their larger size you need to work tri’s a little longer and
harder than biceps. Hit triceps once a week using 3-4 exercises of 3-4
sets of 8-12 repetitions for maintenance. More after the Jump,
Triceps. |
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Looking to Get Beefy?
|
 Getting
into shape for football is different than bodybuilding, but that doesn’t
mean that we can’t take our favorite sport and make it into a workout.
For aerobic training all you need is a football, a buddy or two and one
of our great South Florida parks as a sunny alternative to doing your
regular cardio. As far as weight training, some of these exercises may
already be in your repertoire, but they’re worth checking out again.
More after the Jump,
Train Like a Super Bowl Champ. |
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Beautiful Biceps
|
 Besides
a well-rounded, firm set of glutes or tight abs, no muscle group or body
part seems to turn heads more attention than a bulging pair of biceps.
True, your triceps make up most of the mass of your upper arms, about
75% to be exact, but it’s the biceps most people refer to when they
admire a great set of “guns.” For maintenance, work biceps once a week
for 20 minutes or so using an array of arm curls. To increase your size
and perfect your shape, work them out twice to three times a week for
the same amount of time. Make sure to give your biceps as well as every
muscle group 48 to 72 hours rest between workouts. More after the Jump,
Biceps. |
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All About Abs
|
 There’s
probably no other muscle group that garners more attention than the
abdominals. All professionals seem to have differing opinions about
training. Should you avoid heavy resistance? Are high reps better for
burning fat? Are sit-ups a “nono”? Is a sexy six-pack a matter of
genetics, rigorous nutrition or all of the above? So let’s talk! More
after the Jump,
Abs.
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Frustrated in Fort Lauderdale
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Dear Dr. Leight
I am so frustrated with my dating experiences. I
find when I really like a guy I'm so afraid to come on too strong for
fear of scaring him away. If I know the guy isn't quite right for me I
find myself dating him too long hoping it will change which it never
does. How do I find Mr. Right? And, if I find him, how do I keep him?
Dear Frustrated:
These are age old questions that single gay men
continuously face. Often we don't find what we want because we don't
know what we want. I advocate an "Authentic Dating" approach to
increase the likelihood of success. More after the Jump,
Frustrated.
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Awesome "Ass"ets
|
 The
muscles that make up your behind are the gluteus maximus and minimus.
The glutes are the strongest muscles of the body. These muscles help you
walk, run, jump, and move into an upright stance from a sitting or
squatting stance. Regular cardio like stair stepping and running will
give you a strong, tight ass, but weight training will insure a bubble
butt that will turn heads and cause a commotion. More after the Jump,
Building Buns of Steel. |
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Energize Your Workouts
|
 The
New Year is here. You’ve been fighting a head cold all throughout the
holidays, you’ve put on five pounds since Thanksgiving, and you’re bored
as hell with your old routine at the gym. Why not seek the assistance of
a qualified personal trainer for at least a few sessions and leave your
frustrations behind? More and more people are beginning to regard a
personal trainer not as a luxury, but as an essential guide to health
and wellness as well as a beautiful body. More after the Jump,
Hiring A Personal Trainer. |
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Jumpstart The New Year
|
 As
2010 winds down and 2011 yawns before us, why not boost your chances of
living a happy, healthy life by adopting some new habits? Sure, quitting
smoking, cutting back on internet hook-ups, and eating less junk food
are cool places to start, but instead of dwelling on doing without, why
not accentuate the positive. So here’s to the New Year and a happier,
more youthful new you! More after the Jump,
Healthy Habits 2011. |
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Here's To The Holidays
|
 Maintaining
good nutrition is all about making sensible daily choices. Eating to rev
up your metabolism, burn fat, and build muscle requires planning,
preparation and sacrifice. When the holidays arrive it’s hard not to
throw caution to the wind and enjoy wonderful fattening foods. Just
remember many people actually gain five to 10 pounds during the festive
period between Thanksgiving and New Year's Day. In an attempt to guide
our readers away from this weighty tendency, here is a list of holiday
classics that are sure to prove lethal to your waistline and deadly to
your diet. Avoid them at all costs. |
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Fight Fat Forever
|
 In
the best of all possible worlds you could take a pill, chug a potion or
perform an exercise that would rid you of those love-handles and
cellulite saddle bags. Unfortunately life is a bitch and the old adage
“once on the lips, twice on the hips,” is a stark reality. Look in the
mirror.
There is no magic elixir for fat loss. A sensible diet,
eating smaller meals spaced throughout the day, consistent exercise,
cutting down on alcohol, adequate hydration and getting sufficient
amounts of sleep all play a pivotal role in how much fat your body
stores or burns. As far as supplementation goes, it has been shown that
green tea burns fat. Caffeine-containing botanicals including coffee,
guarana, yerba mate, and kola nut seem to stimulate fat loss by revving
up your metabolism and decreasing your appetite. All of these are found
in foods and sold over the counter. More after the Jump,
Fat. |
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Going Solo - Working Out at Home
|
 One
reason why people chose to train at home is economics. Many modern
centers resemble country clubs more than gyms. They offer bays of free
weights and equipment, cardio machines galore, child care and even belly
dancing classes! All of these benefits are marvelous, but they often
come at an extremely high price, especially if all you want to do is
pump iron. To avoid the frills and the cost, many folks find that a few
pieces of sturdy yet inexpensive equipment set up at home can help them
get into shape nicely. More after the Jump,
Solo. |
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Muscle Up With Cables
|
 Variety
is the spice of life, at work, during play, in the bedroom and
at the gym. Variety is also a key element to keeping your
workouts exciting, challenging and effective. Although free
weights should compromise the basis of any real man’s workout,
machines still have their place. One of the oldest and most
basic, the cable machine, is the very best. I like to combine a
cable exercise with free weights to beef up the muscle group(s)
I am targeting that day. Try a few of these exercises and I
think you’ll be impressed with the results. More after the
Jump,
Cables. |
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Get Moving!
|
 Whether
you work out of your home, chained all day to a computer, or spend nine
hours and then some at the office, your work schedule can be a real
bitch. Add to this the upcoming holiday season with all of its stress
and extra commitments and your fitness regime is bound to suffer. Don’t
give in and give up and gain weight! Bring your exercise routine to
work. Calisthenics are nothing new and you can do them at or beside your
desk – or in the break room. Who knows, maybe you’ll even start a
fitness craze with your co-workers! More after the Jump,
Move. |
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Stacking Your Amino Acids
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Eating Habits to Avoid
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Is Your Computer Killing You?
Work with a computer long enough and eventually the system will
crash on you. Work at a computer long enough and sooner or later
your body will also crash on you – particularly your neck,
wrists and back. Ouch! According to the U.S. Department of
Labor, millions of Americans can expect to suffer some type of
computer-related repetitive stress injury, or CIRSI, on the job.
Achiness, stiff joints, migraines, frozen shoulder, lower back
pain, and carpal tunnel system are but a few of the benefits of
working all day in front of a computer in the same position for
hours on end. More after the Jump,
Computer. |
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Looking to Supplement?
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Beef It Up!
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Mental Fitness
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Midsection Perfection
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Circuit Training
By Tom Bonanti
The main objective of circuit training is to perform a series of
weight training exercises moving from station to station in the gym with
little or no rest between sets (no more than two or three seconds at the
most). Typically done twice to five times a week, circuit training
focuses upon working out each body part every session. Choose two
exercises for each muscle group and perform 3 sets of 12-15 reps using
weights that are challenging yet manageable. This type of workout is
great for gaining overall strength and for building and maintaining good
muscle tone. More after the jump,
Circuit.
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Maximize Your Training Load
By Tom Bonanti
If you feel overwhelmed by
the abundance of fitness information and advice out there, you’re not
alone! This week Mark Magazine offers five tips on how to take the
stress out of your workouts and optimize your efficiency in the gym.
Make exercise a part of your daily routine.
Set a consistent schedule and stick to it. If lifting is your focus,
plan on doing it three to five days per week for no more than an hour.
Set out your workout clothes, shoes and water bottle. Pack a bag and
keep it close by or in your car. If you can, try to workout the same
time each day. Keeping to a schedule makes working out a priority and a
regular part of your fitness lifestyle.
More after the Jump,
Maximize
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Squats Are King!
By Tom Bonanti
If you feel overwhelmed by the abundance of
fitness information and advice out there, you’re not alone! This week
Mark Magazine offers five tips on how to take the stress out of your
workouts and optimize your efficiency in the gym.
Make exercise a part of your daily routine.
Set a consistent schedule and stick to it. If lifting is your focus,
plan on doing it three to five days per week for no more than an hour.
Set out your workout clothes, shoes and water bottle. Pack a bag and
keep it close by or in your car. If you can, try to workout the same
time each day. Keeping to a schedule makes working out a priority and a
regular part of your fitness lifestyle.
More after the Jump,
Squats.
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Eat Hearty To Get Big...And Lean!
By Tom Bonanti
“You’ve gotta eat big to get
big!” That’s what all the bodybuilders say in the gym. Now it is quite
possible to consume 3,000 calories and get big and beefy and stay trim.
It is also possible to pig out on 3,000 calories and look like an
overweight slob. The difference is in what you eat and how you eat.
Eating smaller meals more frequently throughout the day will speed up
your metabolism and help you store less fat. Those meals also need to
consist of the right foods that will help you to have energy and build
muscle. Continued after the Jump,
Top 8 Foods You Can Eat to Build Muscle and Stay Healthy |
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 Knock
Out!
Without a doubt, boxing is a very masculine
sport. But beyond the machismo, the combination of working the
cardiovascular system along with strength and endurance training add up
to deliver a powerful workout package.
You may not have the time
to train like a Holyfield and you may not have access to all of the
accoutrements like gloves and a boxing ring, but you can still get
started easily. All you need is a jump rope, a speed bag, and a good
heavy punching bag (a sturdy laundry bag filled with sand, sawdust and
rags will do). A basement, garage or empty guestroom should give you
enough space. More after the Jump,
Knock Out!
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Rev Up Your Engines!
Slaving away inside your body – this very minute – is your
own personal trainer working tirelessly to help you burn calories and
shed fat. It’s called your metabolism, and it is the sum total of
everything your body does. Every time you eat, enzymes in your body’s
cells work to convert food to energy that keeps your heart beating, your
mind working and your muscles pumping through grueling workouts. The
faster your metabolism runs, the more energy you have and the more
calories and fat you burn all the time.
Continued after the Jump,
Rev Up Your Engines!
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The Curse of Overtraining
As the summer unfolds in steamy South
Florida, more and more guys are trying to cool off by stripping down.
That means intense, long hours in the gym pumping those pecs and
blasting those biceps so that heads turn and jaws drop as you show it
off. Because things are usually slower at work and your social calendar
is not as cumbersome, summertime gives you the leisure to try out new
training routines that will help you achieve the body you crave. In
addition you can also pay a little more attention to your diet and catch
up on your “R and R.”
More after the Jump,
The Curse of Overtraining
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Summer Travel Survival Course
by Tom Bonanti
Sticking with your fitness plan can be a challenge while on the
road, but you can do it!
Many of my clients have been on the road
lately. For some, the summer is a time for much needed vacations and
cruises. For others, business travel, as much as 50 – 75 days on the
road, is cutting more and more into their lifestyle.
Aggravation
over flight delays, missed connections and lost baggage are but a few of
the stresses of modern travel. Combine these with crappy fast food, poor
sleep and missed workouts, and you have a recipe for disaster. Whether
you’re travelling for business or pleasure, don’t throw in the towel
yet! Simply adjust your mindset and realize that you can stay fit and
trim and keep that hard earned muscle.
Continued after the Jump,
Summer Travel Survival Guide |
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Summer Workout
In case you haven’t noticed, the summer is upon us
with a vengeance. The weather is hotter and more sultry than ever and,
as the mercury climbs, the men of South Florida respond by taking it all
off...in the gym, in the clubs, at the pool and on the streets. If
you’re a little timid because you have a little extra jiggle around your
middle, here are a few pointers to rev up your workouts and your self
esteem.
Continued after the Jump,
Summer Workout - It's not too late to get that sizzlin' body!
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Learning to Chill
 Anxiety,
stress and tension are factors of modern life that are here to stay.
Unless you’re dead or living under a rock, you’ve got to deal with them
or they’ll eat you alive.
Bad stresses include
loss of a job, the death of a loved one, a relationship break-up and
they can wreak havoc on body and soul. Yet, good stresses, i.e. a job
promotion, moving to a different location, and a new boyfriend can be
equally as trying. The wear and tear on you can include serious hormonal
changes which may result in tension headaches, digestive problems,
ulcers, acne and premature hair loss. Continued after the Jump,
A Perfect Summer Activity : Learning to Chill
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Wise Up and Slim Down
 Losing
weight is a national obsession, and not just among vain, self-absorbed
queens. With over half the population overweight, dropping five or 50
pounds is a necessary goal for many. Yet, too few people accomplish this
task successfully. Most lose a few pounds for awhile, but eventually
gain them back and then some.
Whether you want to lose weight to
improve your health or simply want to drive all the men crazy with a
smaller, skimpier swimsuit, here are some major pointers that will
insure your success. Continued after the Jump,
Wise Up and Slim Down! Lose 10 Pounds Permanently
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Calisthenics Part II: Lower Body
Last week I wrote about calisthenics – a tried and true, surefire
way to a simple, quick muscle pump.
 Calisthenics
or body weight exercises consist of movements which use the weight of
your body as resistance to work against. Using short bursts of intense
training and just a few exercises, you can get an efficient muscle
building workout for just about all your muscle groups.
Just as
push-ups and pull-ups can jack up your upper body muscle groups, so too
there are lower body calisthenics that can give you quads of steel and a
butt to die for! Let’s take a look.
There is no better weight
training exercise for lower body than squats.
Read more after the Jump,
A Simple Quick Pump! Calisthenics Part II: Lower Body
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Calisthenics 101: Tackling Upper Body
 Looking
for exercises you can do at home or on the road? Want to take a break
from clanking machines and noisy gyms? Then calisthenics, also called
bodyweight exercises are the way to go!
Calisthenics are
exercises consisting of movements which use your body weight as
resistance to work against when exercising. Yeah, we’re talking here
about the jumping jacks and pushups that your dopey, paunchy homophobic
gym coach had you do back in high school. But calisthenics are much more
– they are an extremely efficient way to build muscle and stay fit using
short bursts of intense training that involve almost all muscle groups.
Read more after the Jump,
Get Up and Go...Calisthenics 101: Tackling Upper Body
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 Fit
to The Core
So you want to get fit or turn up your
current fitness program a few notches? What’s the first thing you should
focus on? Should you start lifting mammoth weights to overload your
muscles? Maybe sign up for nude Yoga six nights a week to increase
flexibility? Perhaps you could start running ten miles a day first thing
in the morning so you can puke up your breakfast on the way to work.
With so many choices, where does a sane person start? Continue reading
after the Jump,
Fit to the Core
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Strong Arm
Tactics…Develop Those Triceps ! |
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It takes hard work and tenacity to build
tremendous triceps, but having them will set you above the
rest!
Triceps make up two-thirds of your upper arm,
therefore it is logical that the bigger and more defined these babies
are, the more massive your arms will look. The triceps are responsible
for the movement of extension of the elbow and produce motion of the
forearm. Because of their larger size you need to work tri’s a little
longer and harder than biceps. Hit triceps twice a week using 3-4
exercises of 3-4 sets of 8-12 repetitions. Continue reading after
the Jump,
Strong Arm
Tactics…Develop Those Triceps !
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Four Surefire Exercises for Beefier Biceps |
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Are
you sick and tired of your scrawny arms? How would you like to
increase your upper arm measurement by a quarter inch? Better yet,
how would you like to have guns that will inspire awe? No, you don’t
need to purchase some high tech, state-of-the-art protein or some
new-fangled piece of equipment. All you need is a no-nonsense
kick-ass biceps routine that requires some old fashioned iron and
sweat!
Go ahead, don’t be afraid to pump up
those biceps to eye popping perfection. Continued after the
Jump, Four Surefire Exercises for Beefier Biceps
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Boulder Deltoids |
 Chisel
those deltoids to granite-like perfection…here’s how!
Most guys are in agreement about what constitutes an ideal
physique – a tapered V-shaped back, bold meaty triceps, biceps
like soft balls, a hard bubble butt, and a sleek well defined
six-pack. A physique with these assets is well worth flaunting
anywhere! Just remember guys, to workout your legs once in
awhile…nothing looks sillier than a guy with a big upper gym
body on toothpick legs. Continued after the Jump
Boulder Deltoids |
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Six Ways Sex Supercharges your Health … Here’s to Having More
Sex |
  Hitting
the sack is a miraculous thing. There are two things you can do in it
that restore your body, mind and soul. Sleep is one of them. The other
bedtime activity is a lot more interesting: sex. Most guys spend at
least half their lives dreaming about it, pursuing it, and hopefully
having it! Stress and strain, busy work and social schedules, and other
worries can often cause you to put it off, postpone it or develop a sick
headache. Continue reading after the Jump,
Six Ways Sex Supercharges your Health … Here’s to Having More
Sex! |
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Weight Belts, Wrist Wraps, and
Jock Straps, Oh My! |
 Accessorizing
properly can make or break your outfit and either damage or enhance
the impression you wish to make on others. The same can be said of
your gym attire. Belts, wraps, straps and gloves may make you look
and feel like a serious fitness gladiator, but are they just for
show? Do these manly accoutrements really aid your training or can
they actually harm and hinder you?
There is nothing more
manly than a big bodybuilder cinching up his weight belt in
anticipation of some serious heavy metal. But unless you are a
competitive power lifter, you really don’t need a weight belt. In
fact, unless you are consistently squatting over 80 percent of your
maximum weight, a belt can actually hinder your range of motion and
contribute to lower back misery. Save the belt for those last few
heavy squats on a serious leg training day when that big tough
workout partner of yours has pooped out. Continued after the Jump,
Weight Belts, Wrist Wraps, and
Jock Straps, Oh My! |
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Start a Fitness Log |
Ever
feel like you’re spinning your wheels at the gym? Frustrated because
you’re not quite sure how far you’ve come or where you’re headed?
You can optimize your workouts and actually chart your progress by
keeping a fitness log. Seeing how far you’ve come in writing can
actually give you a boost and keep you revved up for the workouts
ahead.
A training log is essential for any
serious body builder or fitness enthusiast. Keep a record of your
workouts as you add sets and build reps, lift more iron and add
strength-building routines. Add photos occasionally to your written
notes. Flipping back through the pages will boost your self-esteem
as you see how far you’ve come, baby!
Continued after the Jump,
Start a Fitness Log
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Shake
Up Your Summer Fitness Routine |
If
you find it too easy to skip the gym and postpone losing those few
extra pounds, you’d better think again. The summer sizzle is nearly
upon us and everywhere guys are looking leaner, meaner and hotter
than ever. If you’re going to make the grade, you’ve got to have a
plan.
Here’s a few training strategies that
will pump up and lean out that hot body and help you to leave your
jealous competition in the dust. Eat your hearts out, bitches!
Shake up your routine and shock those
muscle fibers into growing bigger – now! Never rely on only one type
of free weight equipment during a workout. In every workout, combine
dumbbells, barbells and cables. Your muscles need a variety of forms
and movements in order to be challenged, breakdown and grow. For
example, when blasting chest, you may want to do barbell flat bench
presses, dumbbell incline presses and cable crossovers.
Continued after the Jump,
Shake
Up Your Summer Fitness Routine
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Summer Sexiness, Looking Good Naked |
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 Unless
you’re living under a rock or just plain straight, you’ve probably
noticed that there are naked men – or nearly naked men everywhere. You
guessed it, warmer weather is here and guys are stripping down, taking
it off and showin’ their stuff. The competition is stiff – literally,
and we’re all in the running. If your workouts are lagging or if you
haven’t started at all, Mark Magazine offers some surefire ways to get
with the program as we all look forward to a hot, naked summer.
Starving yourself to attain that girlish waistline
will only backfire and bite you in the ass. You’ll lose lean muscle as
well as some fat, and your metabolism will spiral down the toilet
leaving you with no energy for anything.
Continue reading after the jump,
Summer Sexiness, Looking Good Naked |
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Fab Abs |
 You
can be a big fat pig and still have mammoth pecs, boulder shoulders
and gargantuan arms. Hell, some guys even find that killer beer gut
sexy! Yet, if you want a physique that towers above the rest, a body
that represents good health and manly discipline, you’ve got to show
them your abs.
Before charting out a little routine that
is sure to get that sexy six pack rippling, let’s set a few ground
rules. Don’t do traditional sit ups because they wear and tear on
your neck and back and they don’t isolate your abs enough to really
make them work and develop. Don’t bother sending for an ab device
promoted on TV by some washed-up celebrity bimbo...
Continue reading after the jump,
Building Fabulous Abs |
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Learn the Lingo |
 Like
every hobby, bodybuilding /weight training has a lingo all its own. It
can be intimidating when you hear muscle guys and fitness fanatics throw
around terms like “supersets” or “negative reps” as they hoist and heave
around monster weights. Don’t sweat it! This week let us give you the
lowdown on a few simple terms and techniques that are sure to maximize
your workouts in less time!
Continue reading after the jump,
Maximum Muscle Body Building Lingo |
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The Gay Sex Diet |
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 You
love to eat? Would you like to have marathon Gay sex like you see in
your favorite male on male porn flicks? How about if you could satiate
both primal needs at once? How do you do eat a healthy Gay Sex
Diet?
Here’s the low down on five foods so yummy they’ll help keep you
horny and “cumming” back for more. Tweak your diet today and you could
be having the best sex of your life tomorrow and every day for the rest
of your life!
Scrambled, poached or hard-boiled, eggs are a good source of B
Vitamins, a key nutrient for keeping your sex drive roaring and your
mind stress free. Fatigue, job stress and partying too hard...
Continue reading about
the Gay Sex Diet
after the Jump,
The Gay Sex Diet
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Men's Grooming |
 Are
you at a loss when it comes to finding good grooming products? Well,
worry no more- Mark’s List is here to guide you in the fight for soft
skin, a perfect shave and thick, touchable hair!
Products
from Kiehl's, Creed, Lab Series, Bliss,
Jack Black and Anthony
Logistics will keep your face smooth and gorgeous, and your body sexy
and supple. Hair products from Jonathan and Billy Jealousy will keep
those locks shiny and thick.
We chose great products from the
above listed lines to help you cleanse, shave, moisturize and
smooth out your complexion.
You will definitely want to read on
and learn more, especially you
product whores out there (you know who you are). And don't worry about
cost - items are priced between $18 and $68, so that there really is
something for everyone.
Continue reading about how to update your skin and hair routine
after the Jump,
Men's Grooming |
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Diet Delusions |
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 Most
people, even gym rats and fitness fanatics claim they eat healthy.
Dieting seems to be a global obsession. Yet according to some very
recent statistics, we’re fatter than ever. Why? Most of us are a bit
delusional when it comes to how much we actually shove into our mouths.
With warmer weather finally coming to South Florida, it’s no time to
fool yourself. You’ve picked up a few extra pounds during the winter
doldrums and that muffin top and those love handles simply have to go!
Kick these bad diet habits and say, “Good-bye, blubber!”
Continue reading after the Jump,
Diet Delusions
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Weight Training:
Pump Hard, Stay Hard |
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 If
you want to build lean, sexy muscle , you’ve got to train with weights,
hard and regularly. Pumping iron begins an awesome series of changes
that will stimulate your muscles to grow denser and stronger.
Yet besides counting sets and reps and clanking those weights,
there’s more to building that dream physique. Make no mistake about it,
what you put in your mouth is just as important as lifting for muscle.
You must have a daily nutritional plan which includes a generous
breakfast. This beneficial meal has an impact upon the amount of energy
you have for your workout as well as all your daily activities.
Continue reading after the Jump,
Weight Training: Pump Hard, Stay Hard
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Isometrics, Work Out to
Perfection |
Don’t
let crowded gyms and crazy schedules drive you batty this Winter
Party. You can still get pumped and primed and it only takes a few
short minutes a day. This week, Mark’s List Magazine and Trainer Tom
are your guides to a routine that you can do in your hotel room or
on the beach. It’s called isometrics and it’s a sure fire way to get
those muscles pumped in as little time as it takes you to slither
into or out of your Speedo!
Isometric exercise is
defined as muscles working against a static resistance (a wall, a tree,
or even another muscle group), expending energy but not moving. Muscle
strength and power increase as muscles contract. The great thing about
isometrics is that it’s resistance training without weights. All you
need is that great body of yours because opposing muscle groups do the
work.
Continue reading after the Jump,
Isometrics, Work Out to Perfection
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Keeping Track, Your Measure of Success |
 Ever
wonder if all that hard work in the gym is really paying off? Do you
ever doubt your progress because you always seem to look the same in
your mirror, even though others tell you that you look marvelous?
Why not consider taking your measurements and chart the course of
your workouts? By measurements, I’m not talking IQ, credit score, or
the proverbial and self-proclaimed “9 inches” you claim on Manhunt.
Continue reading after the Jump,
Keeping Track, Your Measure of Success
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Build Quality Muscles |
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 No
great general goes into battle without a four star plan of attack.
Likewise, no contractor can erect a building without a full set of
blueprints. So how
in the hell can you expect to build a
championship physique without a plan that includes a specific
strategy every time you go to the gym? Building and maintaining
quality lean muscle requires that you pay attention to every workout
and make it count. Here are a few strategies that are sure to
guarantee your success.
For optimum muscle growth without the risk of
over-training, try a split routine. A split routine is for guys who
like to train five or six days a week...
Continue reading after the Jump,
Build Quality Muscles
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By Tom Bonanti
By Tom Bonanti
By Tom Bonanti
A
Surefire Strategy for Rock Hard Abs
Catch
Up on Your R & R