Innholdsfortegnelse for Men's Health Complete Guide to arms & abs i Men's Health South Africa

There’s no magical way to get a swoon-worthy upper body. But the information in this publication – combined with sweat and determination – can help you get strong arms and a chiseled midsection that you’re proud to show off. Men’s Health Arms & Abs contains some of the greatest workouts out there: ones that will grow your biceps, pump up your pecs, sculpt your six-pack – and shore up every muscle from your head to your toes. You’ll also find smart workout upgrades to fire up your fat-burning engines and expert nutrition advice (to help you strip away flab and make your muscle show). The result? A road map to getting the body you’ve always dreamed of. 4 REASONS FOR STRONG ARMS & ABS WHY YOU SHOULD BE BUILDING THESE…

While most of us tend to think about specific exercises working specific muscles, the truth is that your body is much more Buddhist in nature – that is, everything is interconnected. Each muscle is enclosed in a sheath of connective tissue called fascia, which in turn attaches to bones and other muscles, creating a unified web of crisscrossing fibers that covers your entire body. Here’s what that means for your workout. Truth No. 1 EXERCISES DON’T ISOLAT EMUSCLE GROUPS When you do a row, for example, you engage the latissimus dorsi (or lats) , the largest muscles of your back. But because your lats also attach to your thoracolumbar fascia – a large, diamond-shaped sheet that connects muscles to the spine and pelvis – you also engage some other connected…

DIRECTIONS Do this program twice a week, resting for at least 2 or 3 days in between workouts. (Work your lower body on a separate day.) Alternate between exercises of the same number until you complete all the sets in that pairing. So for example, you’ll do 1 set of exercise 2A, rest for 45 seconds, do 1 set of exercise 2B, and rest 45 seconds again. Repeat until you complete all sets, and then rest 2 minutes before moving to the next pair. 1 Snatch grip deadlift on box [A] Squat on a 6-inch box or step and grab a barbell using an overhand grip that’s about twice shoulder width. [B] Without rounding your lower back, pull your torso up and back, thrust your hips forward, and stand. Do…

Imagine that the barbell curl came with an autocorrect function, one that would instantly perfect your form – no cheating allowed. Yes, you might have to remove some weight. But you’d also reap the greatest benefit from every set. Turns out, that autocorrect feature already exists – you just have to choose the right moves. I first learned about these moves, which are known as self-limiting exercises, from Gray Cook, a PT who uses analysis of human movement patterns to help enhance the performance of his clients and help prevent injuries. I apply this same concept to the exercises we use at Results Fitness, the gym I own in Santa Clarita, California. By choosing moves that are nearly impossible to do without correct form, our clients have boosted their strength…

1 DRIVING Sit tall, your elbows at a 70-degree angle, and don’t turn to reach for an item in the backseat, says Ken Baldwin, executive director of the National Posture Institute and NPI-certified posture specialist. 2 PICKING THINGS UP OFF THE FLOOR Frame your feet around the object to gain a good base of support. Squat down using your legs. 3 SITTING AT YOUR DESK Raise your laptop or desktop monitor so that you’re looking straight ahead at your screen, not down more than 15-degrees. Elbows should be bent at 90-degrees. Try not to cross your legs; if you do, be sure to switch sides throughout the day. 3 TALKING ON THE PHONE Use a headset instead of resting your phone between shoulder and ear. “The muscles in your neck…

WORKOUT A DIRECTIONS Do 3 workouts a week, alternating between workouts A and B with a day of rest in between. Perform the workouts as circuits, doing each exercise for 60 seconds and moving from one to the next with 30 seconds of rest. Do up to 6 circuits per workout, resting 1 minute between them. “For an even greater challenge, combine both workouts into one big circuit,” says Gaddour. Follow the same work-to-rest ratio, doing up to 3 megacircuits per workout, 3 times a week. 1 Dumbbell good morning and close-stance front squat [A] Hold a dumbbell in front of your chest with your feet hip-width apart and knees slightly bent. [B] Push your butt back and hinge at your hips, lowering your torso until it’s nearly parallel to…

INTENSIFY YOUR BURN INCINERATE YOUR NUTRITIONAL INDISCRETIONS WITH THESE SPORTS BEST NEW WAYS TO FIND YOUR ABS WATCH WHAT YOU EAT Know what pulses are? They’re the dry, edible seeds of legumes, a group that includes chickpeas, yellow peas, lentils and beans. Researchers from the University of Toronto recently discovered that people who ate 5 cups of pulses every week for 8 weeks lost centimetres off their waists and took in fewer kilojoules, too. DEPRIVE YOURSELF OF OXYGEN Tempo exercises, which involve lifting weights using slow and steady movements, will condition your body to burn more fat, according to a study in Journal of Strength and Conditioning Research. Give it a shot: lower the weight for 2 seconds, then take 2 seconds to push it up, with no pause in…

PRINCIPLEN NO.1 For Bigger Muscles, Lift Bigger Weights Mechanical tension – which is created by loads that are taxing to your muscles, connective tissue, and bones – is the most important stimulus for building muscle. But you can’t grow your guns if you lift the same amount of weight every workout. When you incrementally increase your loads in the program, you’ll challenge your muscles to become stronger in order to handle subsequent heavier weights. It should be hard to complete the final reps on your final set while maintaining good form. PRINCIPLEN NO.2 Devote 80% of Time to Big Muscles Most guys have this flipped, investing their gym hours on their biceps, triceps, and deltoids. Of course those muscles are important, but they’re smaller for a reason: to help larger…

The Bonus Benefits of a Broader Back A BIGGER BENCH PRESS The muscles of your upper and mid-back are essential for stabilizing your shoulder joints. And strong shoulders let you lift heavier weights in just about every upper-body exercise, from the bench press to the arm curl. BULGING BICEPS Exercises that work your back are also great for targeting your arms. That’s because any time that you bend your elbows to lift a weight, you’re training your biceps – whether you’re doing an arm curl or a classic “back” exercise such as a chinup or a row. Think about it: How would your arms know the difference? A LEANER MIDSECTION When you build your back, you can torch belly fat too: the more muscles you train, the more calories you…

WORKOUT A DIRECTIONS Perform each workout (A and B) once a week, separated by at least a day. Do the prescribed number of reps and sets for each exercise, resting for 90 seconds between sets. Hit the rest of your upper and lower body in two other weekly workouts. Follow this program for 6 weeks to rebalance your musculature, build total-body power, and bust through nagging fitness plateaus. 1 A. Mixed-grip chinup [A] Hang from a bar using a mixed grip (one palm facing you, and one facing away), with your hands slightly beyond shoulder-width. [B] Pull your chest to the bar, pause, and then slowly lower yourself. Do 4 sets of 8 reps, flipping your grip halfway through each set. 2 Kneeling single-arm supported row [A] Hold a dumbbell…

WORKOUT 1 THE STANDARD PUSH-UP THE BENEFIT The standard push-up works your chest, shoulders, triceps, and core. HOW TO DO IT Kneel down on all fours and place your hands slightly beyond shoulder-width apart. Set your feet together and straighten your arms and legs. Your body should form a straight line from ankles to head. Keeping your elbows pulled in toward your sides, lower your chest to an inch above the floor, and press back up. That’s 1 rep. 2 INTERNATIONAL PUSH-UP VARIATIONS Triangle push-up ORIGIN Brazil THE BENEFIT It forces one arm to work harder to handle a heavier load, and changes the angle of movement to stimulate more muscle. HOW TO DO IT Assume a push-up position, but form fists with your hands so your knuckles are flat…

The Bonus Benefits of a Bulletproof Core LIVE LONGER A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had a death rate more than twice that of the people with the strongest midsections. LIFT MORE A stronger core supports your spine and makes your entire body more structurally sound. That allows you to use heavier weights on every exercise. A PAIN-FREE BACK California State University researchers found that when men followed a 10-week core workout program, they also experienced 30% less back pain. The fitness industry is a pretty crazy business, especially when it comes to abs. For example, if you want to reveal your six-pack, you generally have two product choices. 1. The too-easy-to-work method. You know this better…

Just because you can’t see your abs doesn’t mean they aren’t there. But if your body fat is too high (above about 10%), they’ll never see the light of day. “The key is to pair core moves like those found in this guide with a metabolic training plan that will sculpt your abs and strip away the fat that covers them,” says Todd Durkin, author of The IMPACT! Body Plan. Start with these workouts, which combine strength and explosive moves to help you build a body you’ll be proud to show shirtless. WORKOUT A 1 A. Kettlebell burpee [A] Stand holding a kettlebell in each hand with your feet shoulderwidth apart and your arms at your sides. [B] Push your hips back, bend your knees, and lower your body into…

Fact: you won’t be able to show off your arms and abs if they’re hidden by a layer of flab. But to help you ditch any unwanted pounds you need to find a fast-acting musclebuilding, metabolism-boosting plan. The problem? Many guys approach strength and cardio like matters of church and state: separately. “But by combining them, you can make every workout pull double duty” says BJ Gaddour. The result: the two fat-frying routines found on these pages.…

If you’re not targeting your entire body every workout, here’s a reason to start: “If you hit all of your muscle groups more often, they spend more time growing,” says Tyler English, author of The Natural Bodybuilding Bible – and creator of these workouts. WORKOUT A 1 Trap bar deadlift [A] Step inside a trap bar, bend your hips and knees, and grab the handles. [B] Without rounding your lower back, brace your core, pull your torso back and up, thrust your hips forward, and squeeze your glutes as you stand. Reverse the move to return to the starting position. 2 Dumbbell overhead press [A] Using a neutral grip (palms in), hold a pair of dumbbells just outside your shoulders. Stand with feet shoulder-width apart, knees slightly bent. [B] Press…

The problem with many diets? There’s no follow-through. Most create a formula in which your weight drops until it stops. Then it’s up to you to make sure your gut stays gone. But these diets have it backwards. Instead of starting with no idea where you’ll end up, to get the body you want, act as if you’ve hit your target. Start by using the principles from our book, The Lean Muscle Diet, on these pages. We’ve also created sample plans using the book’s guidelines to help you find a plan that best relates to your goal. TRANSFORM YOUR BODY 1 YOU ARE... A normal-weight guy who wants to shed fat and build muscle CURRENT WEIGHT 72 KG TARGET WEIGHT 72 KG TRAINING STATUS BEGINNER TRAINING HOURS / WK 4…

1 HOOK, LINE, AND GUT SHRINKER A study review by Swiss and South African researchers suggests that eating fish can help you shed weight. People who ate fish regularly or took fish oil supplements every day lost 590 more grams over two to three months than those who went fishfree. They also shaved nearly half a point more off their overall bodyfat percentage. According to study author Nicole Bender, the omega-3 fatty acids in fish have anti-inflammatory effects that boost weight loss. Aim for two servings a week of a fatty fish, such as salmon. 2 MAKE IT HARDER Want to make your standard push-up variation even more challenging? Do them on a stability ball. Place your hands shoulder-width apart on the ball. Assume a plank position with your toes…

Walk into any gym anywhere and you’ll find one common scene: men bitching about their shoulders. “Man, I used to be stronger,” they moan. “More shredded, more this, more that. But my shoulders, man, my shoulders!” Strains and pains force guys to avoid exercises like the bench press, leading to decreased muscle and a whine that never goes away. The secret isn’t to avoid your pain. Instead, add moves that strengthen your joints. Follow this routine and you’ll see less shoulder strain and more serious muscle on your arms, chest, shoulders, and back. And no more “coulda been a contender” complaints about hurt shoulders. The Bonus Benefits of Stronger Shoulders AN INJURY-PROOF UPPER BODY Shoring up weaknesses in the muscles that surround your shoulder joint reduces your risk of a…

Your arms are too small. Or at least you probably feel that way, if you’re like the average guy. But chances are it’s not because you’re neglecting those muscles. So what’s the problem? Your upper back. And your core. And your glutes. When those muscles are weaker than they should be, they act like brakes on the size and strength of everything else. Yes, especially your arms. The problem is simple to correct, as long as you’re willing to invest time doing the big arms workout featured here. In 4 weeks, you can build new muscle from head to toe, and put yourself back in the arms race. The Bonus Benefits of More Defined Arms LIFE IS EASIER Stronger biceps allow you to carry any object with less effort. So…

Targeting just your abs – or even just your abs, hips, and glutes – isn’t enough to help you lose your belly. “I consider all the muscles in the trunk the core,” says Charlie Merrill, a physical therapist. By focusing on lower-body muscles – like weak hamstrings and tight hip flexors – and upper-body muscles, like a tight chest and weak midback, we can train to have a stronger midsection… and sculpted abs. These nine key exercises target the “new core” to get you where you want to be. WORKOUT DIRECTIONS Add one or more of these exercises to your regular strength-training routine, based on your own body’s needs (see the “what it does” section for each move to learn which part of the body it targets). Or perform them…

1 MUSCLE UP A kilo of muscle burns more calories than a kilo of fat does. Michael Jensen, an endocrinologist with the Mayo Clinic, estimates you burn about a calorie per minute at rest. A quarter of that is torched by muscle, and one-fiftieth of it is burned by fat. 2 FUEL REGULARLY Digestion accounts for 10% of calorie burn. Research shows that people who spread their calories evenly throughout the day are the leanest. Plus, green tea, hot peppers, coffee and protein have all been shown to give metabolism a brief lift. 3 GO HARD The harder you exercise, the more calories you burn for a longer time, even after you’ve hit the shower. In one study, cyclists’ metabolisms stayed high for 14 hours, burning 37% more calories, after…

1 POINT YOUR FEET FORWARD “Stand with your feet shoulderwidth apart and position your toes so they’re facing 12 o’clock,” says English. Assuming a wider stance or splaying your feet won’t allow you to drive through your heels as effectively. “And you’ll want all the drive you can get, because you won’t be using your legs to generate momentum,” says English. 2 USE A NEUTRAL GRIP Many men perform the move with flared elbows and an overhand grip (palms forward), which adds to the stress on their shoulder joints. “Using a neutral grip [palms in] helps keep your shoulders in alignment and reduces your risk of an impingement,” says English. 3 BRACE YOUR CORE The overhead press is all about control. “If you don’t brace your core, you won’t have…

PRINCIPLEN NO.1 You Need to Eat More Food The first step is easy: limit your intake of any item with a name that includes the words “cheesy,” “gordita,” and/or “crunch.” But you still need to eat something, and fact is, it’ll have calories you must account for. TRANSFORM YOUR BODY 2 YOU ARE... A moderately active guy who wants to slim down for good CURRENT WEIGHT 109 KG TARGET WEIGHT 98 KG TRAINING STATUS INTERMEDIATE TRAINING HOURS / WK 2 (2 STRENGTH, 0 CARDIO) INTENSITY OF EFFORT MODERATE (10) GOAL WEIGHT LOSS TOTAL DAILY CALORIES 98×(2+10)÷0.45×4.18 = 10 920 P 33% PROTEIN 3 670 kJ (216 GRAMS) F 45% FAT 4 940 kJ (130 GRAMS) C 22% CARBS 2 360 kJ (139 GRAMS) YOUR SAMPLE MEAL PLAN BREAKFAST 1 SCOOP…