Get Fit And Healthy For Summer (And Beyond!)

So summer is rolling around pretty darn quickly, and if you haven't already been working feverishly on priming your body for posing on the beach, it's never too late to get started.  Not that Fitness Guru endorses fad diets or lousy workout regimes, but putting a bit of extra work to tone up for the summer is most people's goal.

The fact is though, that getting a 'beach ready' body is all well and good, but the real skill is maintaining it throughout the year.  Rather than a few quick fixes, it should be more about adopting a healthy lifestyle and exercise habits so that you can lift up your t shirt and reveal a chisseled six pack even in the depths of winter.  Inside of course, unless you're incredibly manly.  Or Bear Grylls.

With that said, here are some superb articles from around the web that you should definitely check out and pay attention to.  Everyone has their own personal goals, but there's nothing wrong with a bit of general info.  Read on!

General Advice

Scooby's Workshop

Read everything on this guy's website.  He knows what he's talking about, and his advice really works.  Not just for body builders.

Top 10: Summer-Fitness Resolutions

Some short and to the point tips.  Can't really argue with any of these.

The 100 Best Fitness Tips

A centurian of tips from Men's Health that you should definitely take a look at.

This blog has some interesting fitness articles that are well worth checking out.


The Ultimate 28 Day Six Pack Programme

This is a pretty comprehensive set of workouts that includes everything from bicep curls to barbell squats.

Fitness Guru Workout Regimes

Yup, this is FG approved, and has links to various different body parts.  Want big arms? Olympian legs? Get in here!

Fitness with steve online Skip to Fitness

Skipping is a FANTASTIC way to get fit.  Check out this video which features some great moves.  Excuse the quality.


Loved by Navy SEALS and just about every other person who's goal is ultimate fitness.  These workouts are killer, so go at your own speed and do what you can.  Complete one on your first try? Absolutely superb!

Quick Cycling Workouts for Power and Endurance

If you have a bike, you can do these workouts.  Prepare to feel the burn.  Got a turbo trainer or a stationary bike?  Even better!


6 Super Foods Of Summer

Are you eating any of these?

5 chicken breast recipes

Chicken is great, and with these recipes it's even better!

Dummy Proof Your Diet: 5 Fat-Fighting Strategies

Simple steps, but very effective.  Take note of these!

Runner's World: Nutrition Basics

If you're going to start running around, make sure you're properly fuelled with these tips.

10 Golden Rules of Healthy Eating

A top 10 from Maxim.  Number 5 is exactly right.

What do you guys think of these suggestions?  Are there any other links you'd add?  Hit me up with some comments below!

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Get More From Dumbbell Curls

Check out this article from Men's Health about how to make the most tried and tested arm exercise take your guns to new heights.

How to do it

Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
Use a thumb-less grip, advises sports scientist Ross Edgley ( “Placing your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement,” he says. Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.

When to do it

At the end of a workout to specifically target the biceps after you have worked them through several compound ‘pulling’ exercises (such as close-grip chin-ups). Or superset them with tricep dips to work your entire arm musculature

Sets, reps and rest

Beginner 2 sets of 12 reps. Suggested load: 70-75% of your one repetition max. 90 seconds rest between sets.
Intermediate 3 sets of 8-10 reps. Suggested load: 75-80% of your one repetition max. 90 seconds rest between sets.
Advanced 4 sets of 8-10 reps. Suggested load: 75-80% of your one repetitiom max. 60 seconds rest between sets.

Emphasise your... outer bicep

Muscles targeted Biceps brachii, brachioradialis
Form tweak Hammer curls. Hold the dumbbells with your palms facing your torso. “This targets both the outer biceps and the muscles in your forearms used to flex it at the elbow,” says Edgley.

Emphasise your... shoulders and biceps

Muscles targeted Anterior deltoid, biceps brachii
Form tweak Lying dumbbell curls. Simply perform your dumbbell curls lying down on a flat bench, face up. “This will work your biceps brachii in a position they are unfamiliar with, while also taxing your front deltoids,” says Edgley.

Emphasise your... forearms and biceps

Muscle targeted Pronator teres and brachialis
Form tweak Zottman curls. Perform a regular curl. Then, at the top of the movement, rotate the weights until your palms are facing forwards. Now slowly lower the dumbbells toward your thighs, stopping just short of fully extending your arms. Pause. Then turn your palms back to the starting position. And repeat. “The rotation in the Zottman curl will train both the muscles of the biceps and of the forearms,” says Edgley.

Secret Triathlon Training Shortcuts To Improve Your Race Speed

In an interview with the Guardian newspaper, top triathletes Tim Don, Hollie Avil and Olly Freeman's coach, Glenn Cook, outlined the following three drills to make you faster in the swim, bike and run.

Stamina is essential for triathlon. So is strength. The third factor in the holy trinity of tri? Speed. Whatever distance you're racing over this spring and summer, you want to be able to do it fast. So swap plod for pace and zzzzz for zoom with these exclusive training sessions from Britain's very best.

Session name: "Medium, Moderate, Mad"

Selected by: Tim Don, 2006 world champion, two–time Olympian, Mazda representative and the most successful British triathlete of the last five years
Summarised in a sentence: "This bike favourite of mine will get you used to pedalling at pace."
1. Warm up with 20 minutes' gentle spinning. When your legs are loose, you're ready to begin.
2. Ride for two minutes at your race pace, followed by two minutes of gentle recovery. Repeat that sequence three to five times, depending on your fitness and the time you have to train. (If you're not sure what your race pace is, it's simple to work out – it's the speed you could maintain for the duration of your event. For Olympic distance triathletes, it's the pace you could ride for 40km; for sprint racers, it's the pace you could ride over 20km.)
3. Cycle at easy pace for five minutes. Then ride for one minute at 10%–15% above race pace, take a minute of gentle pedalling as recovery and repeat three to five times. (So if your race pace is 20kmph, go at 22 or 23kmph; if it's 30kmph, go at 33–35kmph).
4. Cycle at easy pace for five minutes. Then hit it as fast as you can for 30 seconds – flat out – cruise for 30 seconds, and repeat three to five times. Stand up in the pedals for the first 15 of those sprinting seconds; drop back into the saddle for the second 15.
5.Warm down with 15 minutes of gentle spinning.
Tim's tips: "Don't go too fast on the blocks of two minutes – it's important that you feel fresh for the fast stuff at the end. If you've got tri–bars, do the longer reps on those, keeping your upper body nice and relaxed and still."

Session name: "The Super–Speed Swim Set"

Selected by: Hollie Avil – 2007 world junior champion, 2008 British champion, Mazda representative and Beijing Olympian
Summarised in a sentence: "It's a real sharpener – it'll get your fast–twitch muscles turned on."
1. Begin with a 400m warm–up, consisting of 100m swim, 100m legs only, 100m drill of choice (like catch–up, where your front arm stays out in front until the other arm comes through to touch it) and 100m swim.
2. Swim 50m with the first quarter of the distance flat out and the remainder cruising. Take 10 seconds rest and repeat three more times. Swim 100m at easy pace and then repeat the entire sequence.
3. Swim four lots of 100m, going as hard as you can for the first 25m and cruising for the remaining 75m. Take 15 seconds rest between each 100m and swim an easy–paced 100m at the end.
4. Swim three lots of 200m with the first 50m flat–out and the remaining 150m cruising. Take 30 seconds rest between each one.
5. Swim four lots of 50m using legs only, holding a float out in front of you. Do the first 25m of each one flat out and the second 25m easy. Take 10 seconds rest between each 50m.
6. Warm down with a gentle 200m swim.
Hollie's help: "Do this once a fortnight for the two months before your race. It's perfect for giving you the speed to get out ahead of the pack on the swim, avoiding those flying fists and flailing legs behind. Quality not quantity."

Session name: "Pace Not Haste"

Selected by: Glenn Cook – coach to Olly Freeman, former England coach and twice European champion
Summarised in a sentence: "This running session will give you both speed awareness and the ability to up the pace."
1. Begin with 10 minutes' jogging warm–up and continue with three or four minutes of drills – running with high knees, then heels flicking backside, then quick feet.
2. Run 50m, building up your speed from jog to run to fast. Walk back to the start and repeat.
3. Run 200m at your 10–mile pace, straight into 200m at your 3km/5km pace. Repeat without rest twice more, so you have run a total of 1,200m straight through. (If you're not sure of what those speeds mean, you should be able to maintain your 10–mile pace for at least an hour, while the second 200m should take you 10–15 seconds less to run than the first.)
4. Jog at easy pace for another 400m, and then repeat the entire sequence two to three times.
5. Warm down with five minutes of easy jogging.
6. As you feel faster and fitter, increase the number of sets, increase the pace of the steady–pace 200m and/or run each of the steady 200m in the set a little faster than the last.
Glenn's guidance: "Don't worry if you don't have access to a running track – instead treat 200m as about 40 seconds running. If you're in a park or open space, practice a rapid u–turn in the set too – in races you often have to make a dead turn at three or four points on a course."

The New Science Of Steak

With help from Men's Health, you'll be able to cook an extra special steak every time!
The UK has the highest rate of food inflation in Europe, which means a good meal costs us more than ever. But master these scientific principles and you can enjoy a Michelin-grade dinner for a fraction of the price. Plus, using high-tech ingenuity, you can engineer your slab of beef for maximum protein and vitamins. You won’t need the grill – you’ll barely need a frying pan. What you will need is an appetite for experimentation. On these pages, you’ll find cutting-edge gastronomy from Dr Nathan Myhrvold, formerly chief technology officer at Microsoft who left to start his own food lab. He reveals the high-tech secrets that will transform your steaks from so-so to stunning.

How to select the juiciest steak

Dissect the perfect cut Ask your butcher for two 1-inch-thick rib-eye steaks from between the fifth and 10th bones. Cuts from hard-working muscles (like those from the thigh) are rich but require more chewing. Rib-eye matches them for flavour and is also the juiciest, says Chris Young, one of the chefs in Myhrvold’s food lab. It has more marbling than tenderloin, but hasn’t been toughened up by over-exertion. Simple biology.
Time travel Most high-end chophouses age their beef for 30 days, but Young has a low-tech shortcut anyone can use. Just leave your steaks in their packaging in the fridge for five days before cooking, says Young. “As beef ages, the longer protein chains within the muscles break down,” Young says. “The meat becomes more tender and flavourful.” In the fridge, you can tell this is happening when the meat changes colour to a greyish brown. Don’t worry, they’re not going bad. In fact, the breakdown of protein chains makes the meat easier to digest – so your muscles absorb more fuel from the meal.

Go slow for the tenderest moments

The secret to a tender steak is to cook it at a low temperature, says Myhrvold. Doing this activates enzymes that soften the meat for that melt-in-your-mouth texture. It also preserves nutrients that are lost when you cook at greater heat, which is handy because beef is packed with B vitamins. These halve the rate of cognitive decline as we age, according to Oxford University research. Making it good enough to serve to a Nobel Laureate.
Prepare to experiment Heat a large pan three quarters full of water on a low-to-medium heat. Using a thermometer (£3,, bring the water temperature to 118-122°F (48-50°C). This will cook the meat gently, retaining flavour and maintaining its juiciness.
Bags of flavour Place each steak in a large food bag. Squeeze out the air as, then seal. Place the steaks in the water and cook for 30mins. Then raise the water temperature to medium-to-high on the hob (136-140°F) and cook for another 15mins. The bag seals in flavour that is lost in all other cooking methods.
Don't fear the sear Remove the steaks from the bags and blot off any excess moisture. The meat will look pink, so crank up a blowtorch (£16, and brown it. This gets rid of the meat’s greyish-pink hue, giving it an appetising chargrilled look.
Let the flavour build Let the steaks rest for 15mins – Myhrvold and Young’s research shows that this dramatically improves its juiciness. “Resting lets the protein-rich juices cool and thicken,” Young explains. Now you’re ready to serve a steak engineered to astound the tastebuds of lucky dinner guests.

Side-dish chemistry

Baked potatoes Heat the oven to 200°C. Then, to cut your cooking time by as much as half, push a clean aluminium nail lengthways through the centre of each potato. Make sure at least an inch of nail is sticking out of the spud. It will conduct heat, boosting its internal temperature, says Young. So you won’t be sat there drumming your fingers.
For a velvety texture, select a floury spud. Russet potatoes contain cells that separate easily when cooked, making for the fluffiest centre. Plus, recent research from the US Department of Agriculture found they’re high in heart-protecting antioxidants.
Lightly coat two potatoes with olive oil, which slows the escape of moisture. Place them on a baking sheet and bake until the skins are crisped and you can pierce them easily with a fork. This should take about 40 minutes.
Then, wearing an oven glove, carefully remove the nails. Make a shallow cut lengthways and fluff the inside with a fork, gradually adding about a tablespoon of cold butter. Season and serve. It’s spud science 101.
Green beans Boil them for five minutes. After which Myhrvold recommends that you drop them immediately into ice cold water for around 10 seconds. This preserves the beans’ pectin, which gives them their bite, and also lowers your cholestorol, according to research published in the Journal of Nutrition. Young beans taste best, so look for specimens that are as thin, or thinner, than a #2 pencil. Once they’re cooked, drain and serve them with a knob of butter. You’re on your way to a PhD in gastronomy.

Get Fit For The Beach

This great article from Men's Fitness shows you some easy steps to follow in order to forge a beach ready body!

You may recognize Marc Megna. He’s a fitness model, former NFL linebacker, and also a strength coach at Bommarito Performance Systems, a facility that caters to pro athletes in Aventura, FL. We asked Megna how he preps for photo shoots on short notice. Use his secrets the next time you want to look ripped for the beach, a vacation, or anywhere you want to take your shirt off. All you need is three weeks.
“The first thing I do is increase my rep ranges,” says Megna. So if you’ve been performing three sets of 10 for most of your exercises, increase to six sets of 15 to 20. Use the heaviest weights you can and you’ll increase your caloric expenditure enormously. Megna also slightly changes the exercises he performs. If he works his chest with a barbell bench press the first week, he’ll switch to dumbbells the second week and then go to a floor press in Week 3.
“If I do a boatload of cardio for a long time, it will start to eat up my muscle mass,” says Megna, so it’s best to keep sessions short and intense. “I’ll do a minute of sprinting and then a minute of slow walking. Then 45 seconds on and 45 seconds off; then 30 seconds on and off; then 15 seconds. As the time decreases, the intensity picks up.”
Set up a routine of high-, moderate-, and low-carb days for the first two weeks and cycle through them. Make sure your hardest training days (such as leg workouts) land on days you eat the most carbs. This rotation will minimize body-fat storage and keep your muscles full. “In the last week, cut the carbs,” says Megna. Eat mainly plain chicken or white fish, such as tilapia plus green vegetables for five days. Then, right before you want to look your best, carb up by eating lots of sweet potatoes, oats, and brown rice.
“I take Nitro-Tech and a banana an hour before I work out,” says Megna. “I also take naNO Vapor Hardcore Pro Series 15 minutes before I train to really drive up my energy and intensity.”
For the first two weeks, “flood yourself with water—about four liters a day,” says Megna. When you cut carbs, start reducing your fluids. If your event is on Saturday, start the Monday before and drink only three liters. On Tuesday, drink two; Wednesday and Thursday, just one, and then half a liter on Friday. The day of the event, just sip water until your unveiling.
Shoot for three or four servings per day. “That’s the only fat I’m taking in during this whole time,” says Megna. “As your body is drying out, it keeps your joints lubricated.”
Megna likes to eat rice cakes with Nutella and honey a few minutes before a photo shoot. “The rush of carbs makes the muscles look bigger,” he says. “After dieting so hard, you’ll feel great and you’ll have the energy to enjoy yourself.”

Better Habits, Better Results

Check out this article from Mens Fitness that proves small changes can have impressive results!

You probably first learned how to build muscle and lose fat by watching other guys in your gym. Some of them got it right, others definitely did not. Still, you made some gains, and now you're looking to be one of the guys others come to for counsel.
Well, embrace these six simple nutrition and diet fixes—in most cases, minor tweaks to already good ideas that make a big difference—and you'll build muscle and burn fat even more effectively. You'll be one step closer to being the gold standard in the gym.
Drinking a cup of coffee before you work out.
Switch to green tea. A recent review of 15 studies found that the combo of green tea extract and caffeine resulted in greater weight loss compared to caffeine alone. In addition to helping you get leaner, green tea may also wind up making you healthier since it is also filled with a wealth of disease-busting, anti-aging antioxidants. Shoot for three to five cups daily.
Burning an additional 3,500 to 10,000 calories in a month.
Training for higher testosterone.
Use a supplement. Lifting heavy on compound exercises like the bench press increases your body's production of testosterone, but research from the University of Connecticut has shown that taking two grams per day of L-carnitine (a common amino acid found naturally in the body) prior to working out may also help to increase the number of testosterone receptors in your muscles. More receptors mean more places for testosterone in your system to "bind," assisting with recovery and muscle growth.
An increase of up to 13% in testosterone receptors.
Cutting back on high-carb foods.
Eat more fruits and vegetables. Don't be afraid to pile fresh fruits and veggies on your plate, even though they have carbs. A Penn State study found that a 12-month diet rich in fruits and veggies led to greater overall weight loss than many low-fat diets.
An additional 5 to 10 pounds of fat loss each year.
Pounding a post-workout shake.
Drink the shake before you train. Post-workout shakes get nutrients to hungry muscles, fueling growth. However, you may be able to jumpstart your muscle growth and recovery (and have more energy for training) by chugging your drink on your way to the gym. Research from the University of Texas shows that getting an extra shot of nutrients before you work out channels more amino acids to your muscles, setting you up for even bigger muscle gains.
A 79% increase in the uptake of the amino acids used to build muscle immediately after each workout.
Taking creatine for muscle growth and strength.
Pair it with beta-alanine. Creatine can give your muscles energy to crank out an extra rep or two, but combining it with the amino acid beta-alanine may make your supplement regimen even more effective. Recent studies show that beta-alanine may help quell the lactic acid burn your muscles experience when lifting, allowing you to do more reps. Shoot for six grams daily on workout days.
You'll delay fatigue during a hard set, so you'll get more reps overall, increasing the exercise's stimulus.
Avoiding the scale when trying to lose weight.
Weigh yourself regularly. Some experts say how your clothes fit is a better indicator of progress. But a 2008 review of 11 studies found that men and women who weighed themselves at least once per week lost more weight (between three and six pounds in three months) and kept it off longer than people who rarely weighed in. Whether the scale kept them accountable, or simply moreaware of what they were eating, wasn't clear, but the results were.
Better tracking of your goals and more consistent weight loss.

Strengthen Your Knees And Ankles

Strong joints ensure you can go the extra mile and forge iron fitness. This article from Mens Fitness shows you how to keep your legs in top condition!

Your knees and ankles are vulnerable when you run or play sports. Work these knee- and ankle-strengthening moves into your regimen to minimize your risk of injury.


  • Ball-squeeze squat: Place a ball between your thighs and squeeze. Slowly squat down until your knees are bent 90 degrees or as low as you can. Do three sets of 12 reps.
  • Large-step lunge: Take a big step forward with one leg and lower your body until your rear knee nearly touches the floor. Bring the rear leg forward to return tot he starting position. Do three sets of eight to 10 reps.


  • Knee-to-wall mobilization: Stand a foot away from a wall, push one knee forward until it touches the wall and hold for 20 seconds. Do three sets of 10.
  • Standing-ankle ABCs: Find a semi-rigid pillow or cushion and place it on the floor. Stand on it with one foot and balance (you can touch a wall for support). Trace the alphabet with your support foot, making shapes resembling an A, B, and so on. Run through the alphabet three or four times per foot.

Carve Your Serratus

Small changes can often have big results. Check out this article from Mens Fitness on how to take your core to the next level!

The serratus anterior muscle looks like fingers pointing from your ribs to your six-pack (raise your arms, and you may be able to see yours). It's vital for healthy shoulders and makes you look especially ripped. But most guys just aren't lean or muscular enough to reveal theirs. To boost yours, do 10 to 20 reps of any of the following moves before your regular workout.
Get on parallel bars as you would to do dips. Keeping a slight bend in your elbows, let your body sink down between your shoulders (it will look like you're shrugging) and then spread your shoulders and rise as much as you can. Your arms shouldn't move.
Get into pushup position and lower your body between your shoulders without bending your elbows (you'll only move a few inches). Then spread your shoulders to come up. Be sure to keep your core braced throughout. It's the same idea as the dip shrug.
Attach a D-handle to a cable pulley and hold it at chest height. Get into a lunge position. Press the handle forward, keeping your shoulders square with your hips.

Where To Buy Fitness Gear Online

It’s no surprise to find the net is full of great places to buy fitness related gear. Since you’ve come to Fitness Guru, you’re probably on the lookout for workout routines or cardiovascular workout tips. Yes our articles are great, but sometimes going to a gym just isn’t feasible, so you need to take matters into your own hands.

Here are our top places to buy fitness gear. No catches, just quality products!


Sometimes even the most regimented of diets just don’t provide your body with enough fuel. Supplements give back what mother nature takes away, and they really do work. You don’t have to worry about dodgy chemicals or unhealthy additives either; supplements are so rigorously screened that the bad stuff is non existent. Whether you’re looking to bulk up, slim down or exercise for longer, buying the right supplement can help you massively.

Maximuscle UK

Maximuscle is the UK’s most popular retailer of fitness supplements. Its products are used by professional sports teams like London Wasps Rugby, Olympic athletes and even Iron Man triathletes.

Products like Cyclone, Viper and Promax are tailored to specific fitness needs, so whether you’re trying to beat your bench press record or shave a few minutes off your marathon time, Maximuscle is certainly the best of British.

One of the best retailers of bodybuilding supplements around, you can get some truly incredibly products. If bulking up is your goal then you’ll certainly find a lot of stuff to give you the edge. The clue is really in the name- it’s a bodybuilding treasure trove. While you have to look past some amusing marketing spiel, there are actually some great deals to be had.

Used by bodybuilders all over the world, is really the one stop shop for piling on the muscle and creating the body of a god!

Fitness Equipment

Working out at home can be a lot of fun. While you may not get the social interaction of the gym, you can do what you want when you want and always stay focussed. Scooby has a great range of home workouts and proves you don’t have to spend a fortune to forge an iron body.


The world’s largest online retailer didn’t get that way by chance. It stocks a fantastic range of products- everything from weights to cardio equipment, clothing to shoes and even massage equipment for recovery. Basically you can get anything at Amazon, and more often than not there are very low prices.

The great thing about Amazon is that it’s a truly international company, so people in the USA can visit and get exactly the same products as people in the UK visiting

Scooby's Home Workouts

We're always on the look out for cool new things here at Fitness Guru and this week the man of the moment is Scooby. Although it looks like he's been around for a while, we've only just come across his home workout videos recently. And all we can say is if you're paying a huge amount for a gym membership and don't really use it, ditch it and follow this guy!

He's got a range of videos that blend common sense, creativity and plain fact. They cover everything from bulking up to cutting and all the rest. Scooby looks like a no nonsense kind of guy, and really tells it like it is. No gimmicks, just hardcore working out.

Check out Scooby's website and this video!

5 Equations For Perfect Weight Loss

1. Pack your bag, lose your fat

Load up your back and walk off your belly
Next time you take a stroll around the block pack a bag that weighs 20% of your bodyweight. A report from the American College of Sports Medicine found this increases fat burning by 30% in your other saddle bags. Also pack some Nordic poles. According to a report in the Journal of Strength & Conditioning Research, these force you to take longer, more forceful strides and increase your energy output by 67%. Even if they do raise eyebrows on the way to the corner shop.

2. The chill factor

Burn more calories in cold weather
Training in the cold activates a type of fat that helps you lose weight. Scientists at the University of Gothenburg found that when we’re cold, ‘brown’ fat takes calories from regular blubber and sets them to sizzle. “Just one minute at 4°C sets it off,” says Professor Mike Cawthorne of the University of Buckingham. A study from the University of Nottingham also found that exercising in daylight activates brown fat.

3. Snooze yourself slimmer

Time your sleep to carve a quicker six-pack
A five-year study from Wake Forest University in the US found that six-and-a-half hours was the optimum amount of sleep per night to minimise abdominal fat gains. Any less and your ability to burn carbs diminishes. “Give yourself a three-hour window between leaving the gym and going to bed,” says Dr Louise Reyner at the Loughborough Sleep Research Centre. “Training stimulates adrenaline production and interferes with sleep.”

4. D is for Destroying your waistline

Target belly fat with the right vitamin
A study at the University of Minnesota found that increasing your levels of vitamin D helps you lose weight. “The richest food source of vitamin D is wild salmon,” says nutritionist Anita Bean. “A 100g fillet provides your RDA of 25mg.” Season your fish with garlic and lemon and add a side salad with vinegar dressing and olive oil to increase your body’s ability to shed pounds. “This promotes antioxidants, which neutralise chemicals in the body associated with improved weight control,” says Bean.

5. Timing is everything

Explosive lifts will light your fat furnace
To win the war on fat, join the resistance – but be punctual. Ball State University scientists showed that when you’re lifting weights, the best way to target fat is to speed through the lifting phase of a move in one second and return to the starting position in three. They found that lower body exercises like squats, lunges and calf raises were best suited to this rapid-fi re training. Once you’ve lifted your last, replenish your parched and pummelled self by reaching for a glass of milk. Researchers at McMaster University found that subjects who downed 600ml of skimmed milk after a weights session lost nearly twice as much fat as those refuelling with a sports drink.
Source: Mens Health

Get Fighting Fit With Krav Maga

From Bourne to Bond, Krav Maga has appeared in loads of recent action movies. This deadly art will put you a cut above the rest and make you a walking hitman. Not only does it give you the upper hand in most confrontational situations, it's a fantastic workout during training sessions. Check out this article from Men's Health about how to kick some ass!

Maga destruction

We all love a good kung fu movie – but as much as Jet Li's backflips and sword fights look awesome, chances are your living-room impersonations won't do much good in real life. Enter Krav Maga, the kick-ass fighting style used by everyone from the FBI to Matt Damon in the Bourne films and Splinter Cell's Sam Fisher. The gloves are off, and MH is here to teach you everything you need to know to protect yourself – while getting fighting fit, too.

Write off your assailant

Developed in conjunction with the Israeli defence forces in the aftermath of WWII, Krav Maga (Hebrew for ‘contact combat') isn't like other martial arts. "There are no competitive or sporting elements, or any complicated movements to learn," says Jon Bullock, expert level instructor at The Institute of Krav Maga UK. "It is a modern system designed for problems that are faced in the modern world."

Sorry Mr. Miyagi, there's no kindly bows here – only deadly efficiency. "We use the body's natural weapons: palm, fist, legs, knees, elbows, head – as well as other more extreme measures that may be necessary, such as biting," Bullock explains. "Krav Maga also promotes using the environment and common objects for self defence where appropriate – such as bags, chairs, keys, and pens." Forget the nunchucks, for a Krav Maga expert, the pen really is mightier than the sword.

Dark ops

Don't expect them to go easy on you though; after all, the bad guys never do. "Krav Maga uses stress inoculation in order to prepare trainees for a violent situation," he says. "We practice in all manners of situations; from standing, to sitting, in the dark, or with loud music, in order to demonstrate the effects that the environment have on our performance and what we are capable of doing when it really matters." If that sounds a bit painful, fear not: MH has learnt the best moves from the UK's leading experts and is on hand for a crash course in kicking-ass.

Use your environment

In some situations, such as a busy commuter train, there may not be much time to react or room to manoeuvre. However, Krav Maga teaches you to use everyday items to your advantage. "If someone tries to attack you, use your briefcase or rucksack as a shield," says Nick Maison, UK director of the International Krav Maga Federation. "Keep it up at eye level – this will both protect you better and obscure their vision. Because your hands are being occupied, counter attack with a straight kick to the lower body underneath. While they're down, scan the area for other threats and plan your escape."

Stave off a knife threat

If you are unfortunate enough to face an armed assailant, the first option is always to avoid risk, comply with any demands and try to de-escalate the situation. "Don't look at the knife or into the attacker's eyes. Watching the chest area will increase your peripheral vision," says Maison. If the situation becomes violent, it's important to act quickly. "With a fast motion, slap the back of the hand that holds the knife, sending it up and away from the centre line of your body," advises Bullock. "It's important to change the mindset of the attacker to prevent them from continuing – immediately move your upper body in the opposite direction and deliver a strong kick to the groin, whilst keeping your hands up to protect your throat." Now run like hell.

Stop a bag snatcher

If a thief is trying to snatch your bag, whether it contains top secret documents or your lunch, don't pull away. Krav Maga shows the effectiveness of surprise. "Don't resist – go with the direction of the pull," recommends Maison. "Using their momentum, burst into the attacker with a swift knee to the groin and pull the bag away."

Long live gaming

For the chance to dish out some Krav Maga justice without the potentially tricky legal issues post-brawl, try Splinter Cell: Conviction. As if you needed any other excuse to break out the Xbox, researchers at East Carolina University found that two hours of casual gaming a week will cut your blood pressure by 16%, lowering your risk of a stroke. What's more, scientists at McGill University found that playing video games can reduce your stress-inducing cortisol levels by 17%. They obviously weren't playing on Veteran difficulty.

How To Hydrate For Running

Take on the right fluids to stay healthy and smash your race PB

Water, water everywhere
According to a study in the European Journal of Applied Physiology, the world's top marathon runners sweat at a rate which exceeds the intestinal absorption capability of the gut. In other words, they shed water faster than it's physically possible to replace it. Of course, even if you're struggling to complete 10k in two and a half hours, rather than 26 miles, staying well-watered is vitally important for both your health and performance. Use MH's definitive long-distance running hydration guide to guarantee a watertight race.


Over-consumption of water in the days and hours before an event is a common mistake which, counter-intuitively, can leave you feeling parched at the start line. This is because the body senses the huge amount of liquid you're suddenly downing and releases a diuretic hormone in an attempt to bring your fluid levels back to normal. In the short-term, this reactive offloading (your half hourly flights to the bathroom) can be over-compensatory, leaving you dehydrated at the worst possible time. "The best thing to do is sip regularly before the race," says sports nutritionist Alexandra Rees. If you start to get a 'sloshing' feeling in your stomach, you've drunk too much – but frequent small sips should help you avoid this. "Bear in mind that if you feel thirsty, you're already dehydrated," adds Rees.

The very real dangers of over-hydration have not been communicated effectively enough in the past. A recent study in the British Journal of Sports Medicine highlighted the case of a runner in the London marathon who collapsed and died, after crossing the finish line, due to exercise-associated hyponatremia (EAH) – caused by an increase in total body water leading to a low concentration of sodium in the blood. More common in cooler conditions, you'll cut your EAH risk hugely by sipping on a sports drink containing sodium and electrolytes alongside plain water – and upping your salt intake in the days before a race (heart-health permitting) can also help. At the very least, drinking excessively will severely impact your performance. "If you're carrying an extra litre of water you've not lost any power but you are, of course, 1kg heavier and therefore probably at least 10% slower," says Tim Lawson, director of Science in Sport.

While the sun has a predictable effect on the amount you sweat, the Strength and Conditioning Journal says it's running in the cold that you really need to look out for. Here, "the [body's] thermoregulatory response includes enhanced heat production by a variety of means; all resulting in increased fluid losses". So, If the race-day climate inspires jealousy of fun-runners in warm bear costumes, up your fluid intake accordingly. Be advised that the journal also notes marathon runners competing on particularly hot days can lose up to 5% of their bodyweight. A study in the Journal of Sports Sciences found dehydration resulting in a 3% body mass reduction adversely affects short duration sprinting speed – so staying better hydrated than a running partner is vital if you're to pip them at the line.
"Take full advantage of every drinks station, but don't chug back the whole bottle," advises Rees. "Take some swigs, see how it feels on your stomach, and think about how much you're sweating." As for gels, be sure you know how your body copes with them. "Most need to be taken on board with at least 500ml of water, and that's a lot of liquid to have sloshing around your stomach," adds Rees. "If you can take on a gel without any gastrointestinal distress then by all means use them, but test them first on training runs before swallowing one during the race and puking over yourself at mile 10."


Replacing lost fluid and electrolytes immediately post-run is crucial for lessening debilitating stiffness and muscle pain – and it'll also reduce the risk of your weakened body being struck down by illness. "To replace your electrolytes, combine water and fruit juice in equal measures, adding a 1/4 teaspoon of sugar," advises Rees. "To help muscle atrophy, you need protein in a huge way so you're not walking like John Wayne for the next seven days. The best ratio is three parts carbohydrates to one part protein.

Research from the University of Bangor found downing a good recovery drink (such as REGO) immediately after exercise maintains your immune function at its pre-exercise levels. Waiting an hour or downing a carbs-only beverage, on the other hand, can leave it severely compromised.

Fat Loss 4 Idiots

The Fat Loss 4 Idiots diet plan is one of the most popular diet plans today. This online diet plan claims that those who use it will lose 9 lbs. every 11 days. The diet provides the user with an 11 days menu of diverse food (4 meals each day), which includes fruit, vegetables, protein and carbs. The menu is generated by a software which takes into account the types of food the user likes. At the end of each 11 days cycle, you get 3 days of "cheating" in which you can eat basically whatever you want. This gives you strength to resume the diet for another 11 days and so forth until you reach your desired weight.
Although some people do not manage to lose 9 lbs. every 11 days, a 6 lbs. weight loss is very common. But what can you do to ensure that you make the most of this diet plan and lose the most weight in as short a time as possible?
Here are 5 tips for maximizing the benefits of the Fat Loss 4 Idiots diet plan:
1. Weigh yourself only at the end of each cycle. A lot of people constantly weight themselves when they're dieting, especially in the beginning. This is a mistake which may harm you motivation. You may lose more weight in one day than the next, and then start thinking that something is going wrong with your diet. However, this is usually not the case, so I recommend that you check your progress only at the end of each 11 days cycle. This should give you an accurate picture of how well Fat Loss 4 Idiots is working for you.
2. Allow yourself to cheat on the 3 "cheating" days. Many users of this diet, in their understandable desire to lose more weight faster, skip the 3 "cheat" days and just continue dieting. This is a mistake. The 3 "cheat" days are there for a reason. Use them and enjoy them. Eat what you want in those 3 days. Don't binge. But let yourself go a bit.
3. Prepare your own food. The 11 day menu will consist of a lot of different dishes, partly made up of what you like to eat, as long as it's good for you. Avoid processed food and prepare your own meals. If, for instance, the menu says you should eat some chicken, don't buy a bucket at KFC. Prepare a chicken meal at home. You'll even enjoy your meals better, believe me.
4. Don't skip meals. Fat loss 4 Idiots advises you to eat 4 meals each day. Many users start skipping meals because they feel less hungry or think that by eating less they will lose more weight faster. That is a mistake. If you skip a meal you will only make up for it in the next one. The body reacts better to smaller quantities of food at each meal. You will also harm you metabolism.
5. Do some brisk walking once in a while. The Fat Loss 4 Idiots requires no exercise to lose weight. However, some brisk walking time is advisable, as it will energize you and accelerate your fat loss.
Follow these 5 tips and you'll double your chances of making that 9 lbs. weight loss every 11 days.
To read how you can start to lose as much as 9 lbs. in 11 days in keep it off, visit Fat Loss 4 Idiots

Overweight Fitness Equipment

Getting fit is easy any everyone can do it right? Well not really. Sure there are numerous gyms around where people can work out, but what kind of people do you see there most often? That's right, thin people. The bottom line is that for overweight people, gyms are confidence breaking as the equipment is often not suitable. That's why overweight fitness equipment is much demanded and is changing lives.

From extra strength weight machines that can support a larger weight to benches, cardiovascular equipment and even a large array of dumbbells, overweight fitness equipment is breaking boundaries. Overweight individuals are now able to take a big step to change their lives and lose some weight, without losing confidence!

Doing too much too soon is often a problem for overweight individuals. Not only is it unsafe and can actually cause health problems as bodies aren't used to the exertion, most people actually give up as they can't work as hard as they want. Sure enough using equipment that'll gently ease people into a gradual yet safe weight loss regime will make a world of difference.

At the end of the day, everyone wants to be thin, healthy and confident. With overweight fitness equipment, individuals who were previously resigned to their own space are able to get a grip and take the first step to become the person they want to be!

Overweight fitness equipment is life changing. That's a fact.

For more information visit Fitness Guru.

Formula One Fitness

With the new Formula One season just around the corner, ever wondered how fit F1 drivers have to be? Massively is the answer. Not only do they have to cope with huge G forces, they have to have the endurance to stay 100% alert for over 2 hours, with a red hot engine on their backs.

Endurance, strength and the mental will to succeed are all parts of an F1 drivers physical makeup, and they don't get there overnight. It takes years of hard training to build up to a level to be competitive.

Check out some of these videos to see just how racing drivers stay in such good shape!

Combat Christmas Weight Gain

Christmas is probably one of the seasons when people are expected to just pig out endlessly. Parties here and invitations there are popping out in a spur of the moment. Homes drop the idea of healthy eating as it is a special day for indulgence and bonding. But what if you are way over your limitations and end up gaining one pound a day in the month of December?

It is a nightmare to be gaining extra pounds, say 10 pounds in just 30 days. That can be a problem later even if you are on your fitness routines. In order to take yourself out of the picture of holiday fatness, consider these 5 fitness tips to combat Christmas weight gain:

1.Elevate the intensity and speed of your training. If you’re used to not pushing yourself harder during your workout hours at the gym, maybe you can heighten up a little bit as far as speed and intensity of your routines. If you aren’t working out, just pick any activity that gets you moving and sweating out even for just 30 minutes.

2.Get adequate time under the sheets. If you are able to sleep adequately at night, you will feel refreshed and normal. If your system is in the standard body clock, you won’t have problems with managing your diet. Power naps may also help you. Surveys say that if you deprive yourself from sleeping normally, you will have the tendency to overeat and gain weight.

3.Watch over your food intake. This is very straightforwardly suggested by fitness gurus and nutritionists. Even if your mind is telling you the food at the table is tempting and yummy, be disciplined to eat just tiny portions.

4.Don’t be tempted by alcohol and soda. Drinks are probably overflowing during Christmas time. Encourage yourself not to be too tempted to drink beyond a glass. It’s okay to indulge but not too much. In lieu of alcohol, you can go for less-fattening juices and zero-calorie energy drinks. Red wine can be good but don’t get intoxicated. It’s important to know your limits with beverages and liquid choices.

5.Reward yourself with a relaxing massage. Instead of just pigging out, why not go for a relaxing full-body massage or foot spa. In that way, you are diverting your attention to releasing toxins rather than inviting some. Massage services can make you feel good and stabilize your bodily systems, to include your digestive mechanism. If your body doesn’t feel rejuvenated and relaxed, there is a chance that you feel restless, hungry and unrelieved at times.

As much as possible, don’t allow Christmas season to defeat your weight loss concentration. The steps mentioned above must guide you along the way.