How many guys do you know go to the gym regularly but still make no progress? They get to a certain level and stay there. Forever. As hard as it is to admit it, maybe you’re one of them.
3-Day Mega-Volume and Intensity Routine
Celebrate Hanukkah With This Healthier Latke Recipe
Relax. Hanukkah is one time of year when you get a clear, no-questions-asked pass on the “no fried foods” rule (the oil does, after all, have some steep cultural significance).
An Easy Recipe with Ground Beef: Stuffed Peppers
What to make with that lean ground beef you picked up at the grocery store this weekend?
Do I Get Her a Christmas Gift If We Just Started Dating?
Q: We just started dating. Do I get her a Christmas gift? And if so, how much do I spend?
5 Cures For Sore Muscles That Really Work
After a long day whooshing down Black Diamond runs, settling into a hot tub to ease sore muscles sounds like a dream ending to your day. But what if there's no hot tub available? Well, you're in luck.
Whether you just finished skiing or are fresh off a super-tough gym session, muscle soreness from fatigue or overexertion benefits from a variety of approaches, some of which may surprise you. And while It's always best to take a proactive approach (read: do leg-strengthening exercises before ski season starts or build up to a killer workout slowly), says Yael "Dr. V" Varnado, MD, a New York preventive medicine expert, no one's perfect. And these sore muscle solutions should help.
So try them—and get back on the slopes in no time.
Whirling cherry juice into your post-workout recovery drink may ease muscle soreness, according to a 2010 study published in the Scandinavian Journal of Medicine and Science in Sports. Antioxidant compounds found in tart cherries called anthocyanins are believed to work by reducing inflammation. Try drinking tart cherry juice on workout days for less pain and inflammation.
Your morning Starbucks may be doing more than waking you up before an early morning workout. Studies show drinking coffee prior to a workout reduces muscles soreness and fatigue by nearly half. "Assuming no medical contraindications to the use of caffeine, I recommend two cups of coffee prior to workout," says Ann Kulze, MD, author of the best-selling Eat Right for Life series. "You’ll also take advantage of caffeine’s well-documented ability to boost endurance."
An herbal version of Bengay based on the arnica plant is just as effective as ibuprofen in easing pain, according to a 2007 study published in Rheumatology International. "The plant can be applied to the skin in a gel or cream form and can help with swelling and soreness," says Thomas Kouo, Licensed Acupuncturist and Pacific College faculty member.
Deep tissue massage following exercise has been shown to increase blood flow to muscles and speed up the removal of inflammatory chemicals which produce soreness, says Dr. Bosco. A study published in the journal, Science Translational Medicine, showed the positive effect of massage. "Massage above and below the area and then work into the sore part of the muscle," says Kouo. You can also use a self-massage device such as a Thera-Cane or apply pressure to sore muscles using a tennis ball.
Plan of the Month: Get Lean in 4 Weeks, Week 2
Note from the Editor:Mike Simone
Health Guide for the Holidays
Nutritional information and advice come from Melissa Dobbins, national spokesperson for the Academy of Nutrition and Dietetics as well as the USDA. All daily value percentages are based off a 2,000-calorie diet.
The Wii U Finally Arrives [REVIEW]
Nintendo fanboys will always be there to support whatever the company comes out with next.
Washington Redskins Robert Griffin III Avoids Torn ACL
Yeah, it sucks big time to have a sprained knee.
3 Bad-Weather Workouts You Can Do at Home
Sometimes, you’ve just gotta suck it up and admit that the six-foot snow drift blocking your front door isn’t going to move.
The Only Work Pants I’d Ever Wear
Weekends are easy: no meetings, no timesheets, no dress code. But then the dreaded workweek rolls around, and we all curse the fact that there’s no such thing as casual Mondays.
Win “TED” on Blu-Ray and DVD
From the creator of Family Guy, Ted is the irreverent, hilarious story of the bond between a man (Mark Wahlberg) and his teddy bear, Ted (voiced by Seth MacFarlane), who came to l
NFL Great Matt Light’s Painful Secret
Can Extreme Endurance Exercise Kill?
No matter how fast you run, you can’t escape the debate over the dangers of extreme endurance exercise.
The Fit 5: The Power of Plyometrics
For all of our fans who shoot us questions on the Men's Fitness Facebook and
Protein Power: 7 Easy Ways to Make Chicken
Ah, good old chicken breast. It has become a go-to protein for a reason, but there’s just one problem: it can be, well…boring (there, we said it). But with a little creativity, it can do you good, whether you’re looking for a quick post-gym dinner or date night meal to impress the lady. “A chicken breast is like a pair of jeans,” says Carolyn O’Neil, MS, RD. “You can dress it up or down, depending on the occasion.”
Fit Facts: A 3 oz. cooked chicken breast contains only 142 calories and 3 grams of fat, but packs a whopping 26 grams of protein—more than half of the day’s recommended allowance. Plus, itt’s got less than half a gram of saturated fat in one serving (no heart attacks here) and B vitamins, which metabolize food while providing an energy boost.
Prep Tips: Buy a package and wrap each breast separately in plastic wrap, then place them all in a Ziploc bag and freeze—that way, you can shop ahead and thaw each breast easily. And try our nutritionist’s favorite tip for tasty chicken breast: use bone-in, skin-on chicken breasts when cooking, then remove the skin before eating. You’ll get the added flavor and moisture without the extra saturated fat and cholesterol. Score.
So, are you ready to teach an old protein new tricks? Try our 7 easy ways to make chicken breast.
Don’t let the name scare you: stuffed chicken is much easier than you might think. Just flatten chicken with a meat mallet and spread olive oil, fresh basil, a sprinkle of Parmesan cheese, and a little garlic on top. Fold in the sides and secure with toothpicks, then pop it in the oven at 350 degrees for 30 minutes or until chicken is cooked through. Use your imagination—you can make almost anything into a stuffing, including fit foods like spinach and broccoli.
Chop up vegetables like peppers, onions and zucchini, then alternate them with cubed chicken breast on skewers for easy kebabs you can grill or bake.
For an easy Asian-style dinner that’s definitely better than Chinese takeout, toss diced chicken breast and vegetables in a flavorful sauce for an easy stir fry. This recipe for Stir-Fried Chicken and Vegetables is tasty and loaded with nutritious ingredients.
Dredge chicken breast in egg whites and seasoned panko breadcrumbs, then pop it in the oven and bake at 400 degrees for 10-15 minutes or until juices run clear. The coating keeps moisture in and provides the satisfying crunch of fried chicken — Colonel Sanders has nothing on you. (You can also try this amazing recipe for the Ultimate Unfried Chicken.)
Chicken breast isn’t just for dinner. Pack a lunch starring this lean protein, and you’re guaranteed to get a mid-day energy boost. Slice last night’s leftover chicken and wrap it in a whole-wheat tortilla with salsa, a bit of cheese and your favorite vegetables, or try this easy recipe for a grilled chicken pita wrap.
One-Off Workout: 25-Minute Full Body TRX Circuit
Grab a TRX and give this 25-minute, multi-purpose full body workout a try. You'll work the entire body and hit muscle fibers in a way free weights, machines or cables don't.
Professional model, former UFC fighter, training correspondent to HUMANFITPROJECT and owner of Drench Fitness boutique in Milwaukee, Wisconsin, Adam Von Rothfelder shares one his favorite routines.
This workout should take a total of 20-25 minutes.
SLIDE TWO: The Workout
Complete 5 sets of 15-20 repetitions
Rest 15-30 seconds between sets
Complete 5 sets of 15-20 repetitions
Rest 15-30 seconds between sets
Complete 5 sets of 15-20 repetitions
Rest 15-30 seconds between sets
Complete 5 sets of 15-20 repetitions
Rest 15-30 seconds between sets
Trainer Q&A: Do I Need To Stretch After Workouts?
6 Reasons You Should Be Taking Creatine
What’s the Best Way to Ask For a Second Chance?
Q: “I met a girl at a busy time, and to be frank, she wasn’t a priority. But now I regret that I let her slip away.