NUTRITION

Build Muscle and Burn More Fat 20-Minute Workout | NICK RANA

It would be great if we could all spend a full hour in the gym each day. Then again, it would be great if our bosses would stop with the last-minute assignments, if there was no rush-hour traffic, and if you didn't just waste 15 minutes of your potential gym time watching YouTube fitness fail videos. The American Heart Association and the U.S. Department of Health and Human Services both recommend Americans get at least 30 minutes of exercise five times a week. But the truth is that just 20 minutes can be just as good — especially if you really turn up the intensity. "If you're going to gain any recognizable training benefit, short workouts have to be hard workouts, and really short workouts have to be really hard," says Chad Timmerman, a USA Cycling Level 1 certified coach with more than 25 years of racing experience. Get ready to hurt. These seven 20-minute workouts will burn calories, build muscle, and eliminate any excuses about being too busy to get in shape.
T…

The 10 Best Foods to Eat Before a Workout-NICK RANA

The 10 Best Foods to Eat Before a Workout
You’re a fit dude. You skip the bad stuff, always do #legsday, and hit the heavy bag hard. But if you want your body to continue performing like a Lamborghini, then you’ve gotta put in the high-octane fuel—that means eating the right pre-workout foods. Think about it: A sports car still functions with regular old unleaded gas—but it won’t run as optimally or as long. Likewise, “would you expect to get to your destination if the tank was on empty?”. And while fasted cardio has always been a diet trendOpens a New Window. among people hoping to lose weight, “going into your workout fueled and ready to go will maximize the work you do when you train,”. For your pre-workout nutrition, you want to focus on foods that are high in carbs, moderate in protein, and low in fat and fiber. “Fat and fiber slow down digestion and can cause gastrointestinal upset during your workouts,”. “Carbs are your main fuel source for activity and, just as important, it’…

THE SECRET TO BURNING MORE CALORIES WHILE WORKING OUT

How would you like to burn more calories without spending more time at the gym? You don't need any magic formula to break through a weight-loss plateau or slim down faster. A few simple changes can make your workouts more efficient.

Burning more calories is a matter of what kind of exercises you do and how you do them. Read these tips before your next workout.

Burning More Calories by Changing What You Do

1. Run it off. Running deserves its reputation for keeping you lean. The average adult burns almost 9 calories a minute at a moderate pace. Pumping your arms or carrying weight will raise those figures even more. read more...

A lot of supplements aren't necessary. These three are | NICK RANA

Dietary supplements have taken a beating lately. A barrageOpens in a new Window. of damning new reportsOpens in a new Window. suggest that millions of Americans are being bamboozled by products that are understudied, unproven, and unnecessary. However, many researchers and physicians agree that there are three supplements men should take for optimal health. “No matter how healthy your diet, there are certain nutrients — magnesium, vitamin D, and omega-3 fatty acids — that most men lack,” says Frank Lipman, an integrative physician in New York City. Deficiencies in these three particular areas can yield a whole host of health problems, studies show. Here, why we’re missing the mark on these essential nutrients, how to get enough, and what brands to trust. (We consulted with ConsumerLabOpens in a new Window., which conducts independent tests on supplements to ensure they contain exactly what the labels claim and are free of toxins.)

Magnesium: The Body’s Engine“Magnesium is the most imp…

How to Rationalize 15 LBS in 5 days With These Simple Tips | NICK RANA

How to Rationalize 15 LBS in 5 days With These Simple Tips | NICK RANA
Fad diets and juice cleanses for quick weight loss often lack essential nutrients that your body needs to function. Rather than shocking your body with methods that may not be scientifically researched, follow these seven essential rules to start rapidly burning fat the healthy way. Eliminate carbs To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been about calories in vs. calories out. For ultimate fat loss in five days, planning ahead is best. Slowly start dropping carbs from your diet a few weeks prior to your five-day “cut” until you’re eating fewer than 50g a day. Then, the real weight loss will happen during those days where you’re at less than 50g of carbs. For example, if you weigh 185lbs and typically eat 400g of carbs a day, try consuming 300g a day for a week, then 200g a day the next week, then 100g the next, and finally less than 50g for five days. Carbs like pastas, ri…

A headline like “How to lose your gut in 10 days” screams “bullshit.” | Nick Rana

But, truth be told, it’s actually quite possible to burn belly fat in just a week and a half. The key to success is in the details, and you’ll need to follow them meticulously. But don’t stress: This is a short-lived emergency shred, not a long-term lifestyle plan. So whether you’re prepping for a party or a vacation, we’ve got you covered.

Note: Depending on the circumference of your gut, results may vary.
1. Go to bed | Exhaustion can give you a gut. “Sleep deprivation disrupts your metabolism, seriously sabotaging efforts to maintain an ideal weight,” says Jana Klauer, M.D., an obesity researcher at NYC’s St. Luke’s-Roosevelt Hospital. Here’s how it works: Fat cells produce a hormone called leptin, which tells the body how much potential energy it has stored. Since leptin production peaks at night, when you’re asleep, sleep deprivation can throw levels of the hormone out of whack. The end result? Your body has no idea how much energy it has banked, so you end up storing fat instead…

Bigger Leaner Stronger Sprint Workout Get Faster, Build Muscle, and Fat Loss | Nick Rana

Most people don’t run at their top speeds unless someone’s chasing them. But here’s a novel idea: “Practicing running faster will make you faster,” says Matt NolanOpens in a new Window., an RRCA-certified running coach and master instructor at Barry’s BootcampOpens in a new Window. in New York, NY. Sprint workouts, or short, hard efforts followed by easy recovery periods, actually help you become a better runner at all paces and distances. That’s because “they train the body to recruit and develop fast-twitch muscle fibers, build muscle, improve heart rate and overall caloric efficiency,” says Nolan. Plus, the more comfortable you get working at these high-intensity speeds, the easier they’ll start to feel. After just a few weeks, you’ll be surprised how much easier it is to hold your balls-to-the-wall sprint pace for longer than when you started.

When you’re doing these sprint workouts—just once or twice a week—make sure to leave enough time to warm up and cool down before and after…

All Your Questions About Intermittent Fasting, Answered | NICK RANA

intermittent fasting benefits-
By now you haven’t just heard about one of the latest weight-loss trends, you know at least a handful people who are devoted to intermittent fasting (IFOpens in a new Window.). Maybe you’ve even tried it yourself. There are a lot of opinions surrounding IF, and there are different ways to do it. So you no doubt have a few questions. How effective is it? What’s the best method? What factors into the timing? How do you fit workouts around fasting? Here’s what the science actually says about it. Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
What is Intermittent Fasting? Intermittent fasting has been around for centuries, since ancient hunter-gatherer times, but it’s risen to popularity in the past five years or so. There have been a few catalysts: a 2012 documentary called Eat Fast, Live Longer;Opens in a new Window. as well as a slew of books including The Fast Diet,Opens in a new Window.The 5…

Get In Shape With Punching Bag Workout | Nick Rana

Boxers, kickboxers, and mixed martial arts fighters don’t use treadmills to get ripped. Their shredded physiques come from fight training, of which pounding a heavy bag is a major component. Dust off the one in your basement, lace up the gloves, and beat your gut once and for all.
How it Works-Nick Rana Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories. Directions-Nick Rana

Perform the exercises as a circuit, completing one after the other without rest. Afterward, rest 30 seconds. That’s one round. Repeat for five total rounds. To avoid injury, wear hand wraps and bag gloves.
The Workout-Nick Rana1. Low Kick-Right Leg
Reps: 5 Rest: 0 sec.
Kick the lower half of the bag, as if aiming for an opponent’s leg. Pivot on your support foot and turn your hip over as you deliver the kick, to maximize powe…

The Workout To Get Rid Of Your Belly Fat | NICK RANA

“You can rip out ab exercises all day long in the gym, but without the right combination of high-intensity fat-burning cardio along with specific abdominal-strengthening exercises that build your abs rather than break the tissue down, you won’t ever show off the results of your efforts,” says Liz Lowe, C.S.C.S., owner of Scorch FitnessOpens in a new Window., a high-intensity interval training gym in Sarasota, Florida. Spot training doesn’t work, but this workout does. It’ll burn off the layer of fat hiding your chiseled “show” muscles, strengthen your core, and build muscle density so your abs really “pop,”Opens in a new Window. Lowe says. “Strength exercises such as the front squat, overhead plate walking lunge, bulgarian and counterbalance squats will work to build deeper core muscles since your abdominal wall is being used to stabilize your entire body during each exercise,” she explains. “The russian twist, suspension trainer crunch, and decline crunch act as fine-tuning exercise…

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