It's your chance to win big. Tell us how you are making a difference in the lives of others, or changing the game in your respective industry, for the chance to win tickets for you and a friend to the red carpet "Game Changers" event which take places on Wednesday, September 17 at the Palihouse in West Hollywood, CA.

Tell us below, or upload a video or photo using the hashtag #GCmoments, to show us how you are a game changer. Enter from 7/21 to 8/15.

In the meantime, check out why Invictus, the new fragrance by Paco Rabanne, is the only scent that makes sense for you.

The medicine ball has been around forever, but most guys don’t know what to do with it, besides holding it against their chests during situps. Even a light ball can deliver an intense workout that burns fat and builds athletic power.

HOW IT WORKS
The med ball can be used to replicate various Olympic weightlifting exercises, and it makes performing them much simpler. These burn calories and build speed, which is helpful if you’re interested in being competitive in backyard pickup games. In fact, the med ball is probably the most useful tool for developing explosive strength because it’s meant to be thrown as hard as possible. 

When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.

DIRECTIONS
Perform the exercise pairs (marked “A” and “B”) as supersets, so you’ll complete one set of A and then B before resting. Repeat until all sets are complete and then go on to the next superset.

THE WORKOUT >>> [PAGE 2]

The Best Suspension Trainer Ab Workout >>>

THE WORKOUT

1A. CLEAN AND PRESS
Sets: 3 Reps: 10 Rest: 0 sec.
Hold the ball and stand with feet shoulder width. Bend your hips and knees and lower your body with arms extended until the ball is just above knee level. Explosively extend your hips and knees as if jumping, shrug your shoulders, and raise the ball to shoulder level. Squat down as you “catch” the momentum of the ball. Stand up and press it overhead. That’s one rep.

1B. SITUP AND THROW
Sets: 3 Reps: 10 Rest: 60 sec.
Hold the ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him instead and let him throw it back

2A. MOUNTAIN CLIMBER
Sets: 2 Reps: 20 (each leg) Rest: 0 sec.
Hold the ball with both hands and get into pushup position on the floor. Drive one knee up to your chest and then quickly drive it back while you raise the opposite knee.

2B. CLOSE GRIP PUSHUP
Sets: 2 Reps: 15 Rest: 60 sec.
Get into pushup position on the floor, resting your hands on the ball. Keeping your body straight and your core braced, perform a pushup on the ball.

3A. BULGARIAN SPLIT SQUAT
Sets: 2 Reps: 10 (each side) Rest: 0 sec.
Stand lunge length in front of a bench holding the ball with both hands at arm’s length overhead. Bend your left knee and rest the top of your left foot on the bench behind you. Lower your body until your front thigh is parallel to the floor.

3B. SEATED KNEE TUCK
Sets: 2 Reps: 10 Rest: 60 sec.
Sit on a bench and squeeze the ball between your feet. Extend and elevate your legs out in front of you and extend your torso so that your body forms a straight line. Hold on to the bench for support. Crunch your torso forward and bring your knees to your chest.

The Best All Machine Workout >>>

Directions

Perform three to four steady-state aerobic workoutsper week, starting at 20–30 minutes per session and gradually building up to 90 minutes over time. (You don’t have to go that long, but don’t go any longer.) Perform two HIIT workouts per week, spaced at least three days apart to ensure recovery.

Whenever possible, do the aerobic workouts in the morning on an empty stomach to burn more fat. Separate these workouts as much as you can from weight training sessions. So, if you plan to lift on the same day, do cardio in the morning and lift that evening.

If you need to do HIIT and lift on the same day, keep the workouts separated by several hours. If you must perform them together, do HIIT first, then lift. 

Steady-State Sample Workout

Perform any low-intensity activity, such as walking, cycling, or stair–stepping. Keep your heart rate between 120 and 150 beats per minute. You can use a heart-rate monitor to track it, or measure the pulse in your neck with your fingers: Count the beats for six seconds, then multiply by 10 to approximate the number of beats in one minute.

HIIT Sample Workout

Perform any high- intensity activity, such as sprinting, jumping rope, or kickboxing. You could also perform body-weight exercises in a circuit. Work with all-out intensity for 10–15 seconds, and then rest 45–60 seconds. Repeat for 20–30 minutes. For kickboxing (mitt or bagwork), throw hard or fast punches and kicks, then shadowbox lightly while recovering.

Increase the work interval over time, and boost the rest period accordingly.

HIIT Burns Maximum Calories >>>

How to Burn More Fat With Hill Sprints >>>

Vernon Davis recently celebrated his first year as the owner of his own Jamba Juice store in Santa Clara, Calif. Luckily, he's been able to mine from eight seasons playing in the NFL and transfer some on-the-field skills to his off-the-field business ventures. Plus: the always-dapper Davis doles out some fashion advice. Want his tip on how not to look "silly?" Click on the video and find out. And watch part 1 of our interview to see Davis speak candidly about falling short of his goals and the challenges of sticking to a diet.

The shoulder joint is incredibly mobile and responsible for a large amount of movements in sports such as pressing overhead, blocking, and throwing. The best bet for adding size and strength are compound movements that recruit the deltoids, scapula, rotator cuffs, hips, and trunk for improving functional strength.

This muscle-building workout designed by Mike Strevel, C.P.T., training manager at David Barton Gym, will target the deltoids and scapula for total shoulder development. 

The Beach Body Abs Workout >>>

1. Feet-Elevated Pushup
Sets: 5
Reps: 10-12
Rest: 2 min.
Lying facedown on the floor, place your hands shoulder-width apart from each other. Place your toes on top of a bench. Lower yourself slowly until your shoulders and elbows are parallel. Press your upper body back  to the start position, exhaling as you lift off the floor.

2. Dumbbell Overhead Press
(load should be 70% of your one-rep max)
Sets: 5
Reps: 8
Rest: 90 sec.
Sit on a bench and place the dumbbells upright on top of your thighs. Bring the dumbbells up one at a time to shoulder height at each side. Rotate the wrists so that the palms of your hands are facing forward. Press the dumbbells toward the ceiling to full lockout, then slowly return them to the starting position.

3. Face Pull
Sets: 4
Reps: 15-20
Rest: 1 min.
Attach a rope or a dual handle to a cable adjusted to shoulder height. Pull the weight toward your face, separate your hands, then bring your elbows up and back.

4A. Seated Alternating to Full Dumbbell Press
(load should be 35-50% of 1RM)
Sets: 4
Reps: 10 (each side), then 10 with both arms at same time.
While seated and your palms facing forward for your start position, raise the dumbbells to full extension. Slowly lower only one arm at a time, then press the dumbbell straight up and back into start position. Keep your non-moving hand stationary or in a lockout until the opposite hand returns to the top. Pause, then return weight to start. After completing 10 alternating reps go right into 10 full reps.

4B. Dumbbell Lateral Raise
Sets: 4
Reps: 12
Rest: 90 sec.
While standing with proper posture and dumbbells in each hand. Lift the dumbbells out to your side with a slight bend in your elbows and your hands tilted like you were pouring a jug of water. Raise your hands until parallel with the shoulders, then lower the dumbbells to the starting position.

The Full Body Stability Workout >>>

Reebok announced Tuesday that it has signed three-time CrossFit Games champion Rich Froning to a long-term contract that will “ensure that Froning remains a Reebok-endorsed athlete throughout his professional career,” the brand said in a press release.

Terms of the agreement were not disclosed but a representative confirmed the deal makes Froning one of Reebok’s highest paid athletes with a contract on par with those of players competing in the NBA, NFL, MLB, and NHL.

“There is no doubt that Rich is the world’s premier CrossFit athlete. His track record speaks for itself,” said Chris Froio, vice president of fitness and training at Reebok. “With our long term commitment to CrossFit, it was important that Rich be a part of helping us continue to innovate and push the sport forward. Over the past few years, he has been instrumental in helping us develop products such as our Nano series and our CrossFit board short, and he will continue to play a huge role in the future.”

The signing speaks to the continued growth of CrossFit as an emerging mainstream sport. Last week, officials announced that Reebok, the official sponsor of the CrossFit Games, will expand the purse for the competition set to start Wednesday. This year the top 20 men and top 20 women will receive prize money with a total payout of $1.75 million. Reebok plans to continue expanding the prize money until it reaches $3 million in 2020.

The Fittest Man on Earth: Rich Froning>>>

Many CrossFit athletes do have sponsors, but Froning’s long-term agreement could open the door for similar contracts for the sport's top names, like Jason Khalipa, and former two-time women’s champ Anne Thorisdottir.

“I am extremely happy to be able to say I am with Reebok for the rest of my career,” Froning said. 

The Hottest Bodies at the 2014 CrossFit Games>>>

It used to be simple: The guy paid for everything. This made sense at a time when most women didn’t work, or if they did, when they didn’t make nearly as much as men.

These days, things are more confusing. Some women will be offended if you ever hesitate to take your wallet out when you’re on date. Others will be uncomfortable if you spend a lot; a woman can worry that you think that she can be bought, or that spending money means you expect her to have sex later.

Use these three simple rules to solve the "who pays" problem.

Why You Should Never Buy a Stranger a Drink>>>

1. Assume that you’ll be paying for most first dates...

For initial meetings, the "who pays?" problem is one to be avoided. Don’t take her anywhere overly expensive or try to use money to impress her. You’ll make most women uncomfortable, and even a gold-digger won’t sleep with you. Why should she? You’ve shown her you’ll spend money in pursuit, so she’ll want to keep that pursuit going.

When the time comes to pay, take out your wallet. Some women will fumble around their purse as if they are looking for money; ignore this. If she offers to contribute, tell her that she doesn’t have to; many times these offers are just for show. If she persists, then assume that she sincerely wants to contribute, and let her.

If paying for the first few dates creates an issue for you, choose less expensive dates instead of trying to get her to chip in for more expensive ones.

Date Multiple Women without Lying>>>

2. …unless she orders a $300 bottle of champagne

Rule No. 1 doesn’t apply if she creates an awkward situation. On a recent first date, I opened a tab and we ordered a couple rounds of drinks. Then, without asking my opinion, she ordered a $300 bottle of champagne. Waiting for the bill for this was like listening to a ticking time bomb.

I sometimes tell this story to clients and ask what they’d do. Men who say that they would pay for the champagne are men whom I know will need extra training. The ability to recognize when to set boundaries and how to communicate those boundaries is one of the most important factors in being attractive to women. Women don’t want a pushover.

In fact, many women will consciously or subconsciously “test” you with various behaviors that push the envelope, just to see how you will react. It’s not generally as blatant as ordering an expensive bottle of champagne and doesn’t have to revolve around money, though it can.

Either way, you should never accept this sort of behavior. Even if you could easily afford the cost, you should value yourself more than to let a woman treat you like an ATM. On the other hand, don’t react emotionally. In this example, once I set my boundary, the woman told me she intended to pay for the bottle herself, and did. I’ll never know if that’s what she always intended, or if she just started backpedaling when I called her out, but hey, it resolved the situation.

Why A**holes Get More Girls>>>

3. Follow the “third date rule” (the one that applies to men)

If she hasn’t offered to contribute to anything by the end of the third date – not dessert, not the valet, not the tip, not even a round of drinks – then she probably never will.

That may be OK with you, or it may not. Some of my clients like taking care of their partner. Others find it offensive. I can’t tell you what to like, but if her behavior does happen to be a dealbreaker for you, throw the last chance “Hail Mary” pass first.  Go on a date with a little bit of cash, but “forget” your wallet. If she says she’ll take care of things like it’s no big deal, then the situation might be salvageable. If she suggests going to get your wallet or expresses any reluctance or even dissatisfaction, then you know that the two of you won’t be compatible.

Congratulations. You just saved yourself a relationship full of drama and conflict.

10 Ways to Know It's Time to Let Her Go>>>

Nick Savoy is the President of Love Systems, author of the Magic Bullets Handbook, and is a regular contributor to Men’s Fitness.  Follow him on twitter at @LS_Savoy.

The average American sits 13 hours a day, 86% of Americans sit all day at work, and 68% of Americans hate it, according to the book Get Up! Why Your Chair is Killing You and What You Can Do About it. Research on the dangers of prolonged sitting are continuing to pile up: Being sedentary for too many hours a day has been linked to poor mental health, higher risk of being disabled, higher risk of heart disease, high blood pressure, obesity, bad cholesterol, and excess belly fat.  

What’s more, you can’t exercise away the harmful effects of all those hours of sitting. A recent study published in the Journal of the National Cancer Institute found that even people who achieved the daily-recommended levels of physical activity were still at the same health risk as those who sat all day.

So, sitting at your desk all day is more or less killing you—great. Not only are you putting yourself at greater risk for disease, that horrible back pain that results from sitting on a traditional office chair isn’t pretty either. While you might not be able to spend half of your day walking around (though you should get up periodically throughout the day), there are other options for saving your back—and your life. Enter: ergonomic chairs. After testing several options, here are our picks for best alternative desk chairs. Try one on for size—you won’t regret it.

5 Foods You Can Overdo>>>

Gaiam Balance Ball Chair
$79.98,gaiam.com

You've probably seen a few balance balls find their way into your office, and you should consider getting one yourself. They might look a little funny at first, but these chairs come with science-backed benefits. “Research supports that good posture helps to alleviate back and body pain,” says Cyd Crouse, COO of Gaiam. “With this in mind, we participated in a study that confirmed our belief that consistent use of the Gaiam Balance Ball Chair improves posture, engages core muscles, and increases energy.” Our favorite part about this particular chair is that it is incredibly affordable and therefore provides no excuse not to try it out. The base of the chair keeps the ball in place, and the lockable wheels make it so you’re not rolling around all day.

5 Food Rules For Fighting Cancer>>>

Swopper
$699, swopper.com

The problem with conventional office seats is that your body must adapt to the chair and conform to its shape, which often messes with the alignment of your spine. The Swopper fixes this problem by promoting "active sitting." It was created over 12 years ago, making it way ahead of its time. How it works: Using 3-D technology, the chair allows unrestricted movement; you can move side to side, and forward and back smoothly. This helps improve your posture and exercise your muscles, which helps prevent back pain and joint problems. It may also help boost circulation and increase attentiveness. A few days of sitting on this chair were all we needed to feel the difference. It’s definitely one of the pricier options, but in our opinion, totally worth it.

3 Tips To Save Your Spine>>>

Muvman
$599, swopper.com

Along with alternative desk chairs, more people are opting for standing or adjustable-height desks. However, sometimes standing all day isn’t a realistic option. It might be nice to stand up for a few hours, or maybe for short periods of time, but having the option to sit is nice, too. The Muvman gives standers the option to “perch” or lean as they work. The stool is height-adjustable and can be used with most standing desks. Just like the Swopper, the Muvman allows for more motion while seated. It helps improve posture, and works to maintain the natural “S” curve of your back, which will help fight back pain and aches. It also strengthens and conditions the muscles of your back, core, and legs, and promotes greater overall circulation. Again, it's one of the pricier options, but when you factor in how much better you'll feel (and how many trips to the chiropractor you'll save) it's a good investment.

7 Lesser-Known Benefits of Yoga>>>

Wobble Stool
$199.99, uncagedergonomics.com

The Wobble Stool naturally tilts and moves with your body as you're sitting. Plus, it’s a more affordable option if you're interested in trying out active sitting. The difference between this stool and the Swopper is the base. The base of the Wobble Stool is concave and the base of the Swopper is sturdy and still. It’s also height-adjustable. Comparatively, the Wobble Stool feels a bit more unstable than the Swopper and is less fluid in its motion. But for the price it really is a huge upgrade from a standard office chair. It takes a while to adapt to the sudden increase in movement while sitting, but once you get accustomed to the stool, it will become your best friend.

The Best Outdoor Workouts>>>

101 Best Workouts of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Build the Body of Your Dreams! Get the New Book! >>>

It’s probably best that you leave mixed martial arts fighting to the professionals in the UFC and watch it from the safety of your couch (behind the bag of Fritos). But there’s no reason you can’t train like a fighter to lose fat and build your wind. The following is a pretty good simulation of an MMA fight—you know, without the foot about to land upside your head.

HOW IT WORKS
The workout lasts approximately as long as a real championship MMAfight: five rounds. In those rounds you’ll perform a little of nearly every kind of exercise that fighters use to prepare for battle, from jumping rope to bodyweight circuits to combinations on the heavy bag. Use it to get in fighting shape, and then watch the real fights from the safety of your couch.

DIRECTIONS
Follow the instructions for the five rounds.

The Best Punching Bag Workout >>>

THE WORKOUT

Round 1
Warmup: 3 Minutes Total Work
Jump rope for three minutes; rest 90 seconds.

Round 2
4 Minutes Total Work
Shadowbox for two minutes. Then perform the circuit of exercises for two more minutes:
Shadowbox
Stay light on your feet and throw jabs, crosses, hooks, and uppercuts at an imaginary opponent. Keep your hands up.
Bodyweight Squat
Stand with feet shoulder width and toes turned slightly out. Bend your hips back and squat as low as you can. Aim for 20 reps.
Pushup
Perform conventional pushups, aiming for 20 reps.
Plank
Get into pushup position and then bend your elbows so your forearms lie flat on the floor. Brace your abs and hold the position until the end of two minutes.

Round 3
5 Minutes Total Work
Perform the following combinations on the heavy bag and then jump rope for the remainder of five minutes.
50 jabs
50 crosses
50 jabs and crosses
25 jabs, crosses, and hooks
Jump rope

Round 4
5 Minutes Total Work
Perform the following combinations on a heavy bag and then jump rope for the remainder of five minutes. 
Alternating knee strikes
Duration: 60 seconds 
Alternating kicks
60 seconds 
50 jabs and kicks
50 crosses and kicks
Jump rope

Round 5
5 Minutes Total Work
Perform the following grappling drills on the floor for five minutes.
10 Forward rolls
10 Backward rolls
100 Situps
Ground and pound
(place a heavy bag or shield on the floor; mount, and strike it)
15 Pushups
Jump rope

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

The Best Medicine Ball Ab Workout >>>

A big chest not only feels good to carve in the gym but also assists in performing compound movements like cleans and deadlifts. Although it's tempting, isolating the pecs without training back muscles like lats and rear delts can cause muscle imbalances so be sure to include back exercises into your strength and conditioning routine. “Guys who train primarily horizontal pushing exercises, like the bench press, tend to have an upper body slouch in posture,” says Buck Blackwood, C.S.C.S.

To defintely avoid a hunched posture, which places extra stress on the spine, organize your training program by alternating horizontal push and pull exercises within your workout. For example perform dumbbell bench press followed by a set of bent over rows, says Blackwood. Build a big and broad upper body fast with this five-move push and pull chest workout.

THE WARMUP

Directions: Do exercises back to back without rest in between,

1A. Resistance Band Shoulder Dislocation
Sets: 1
Reps: 20
Grab a light resistance band and hold slightly wider than shoulder width. Position the band in front of you, at the level of your hips. Keeping your elbows straight, swing the band over and behind your head until the band touches your glutes.  Return to the start and repeat.

1B. Resistance Band Pull Apart
Sets: 1
Reps: 20
Next, hold the band with a shoulder-width grip and your arms extended straight out in front at a 90-degree angle to your torso. Squeeze your shoulder blades together and move your hands apart until the stretched band touches your chest. Pause and return to the start

THE WORKOUT >>> [PAGE 2]

10 Best Outdoor Workouts to Burn Fat and Build Muscle >>>

DIRECTIONS
Do this workout twice a week. Perform “A” and “B” exercises back-to-back as a super set. Rest 45 seconds between sets.

THE WORKOUT

1A. Dumbbell Flat Squeeze Press
Sets: 4
Reps: 8
Grab a pair of dumbbells and lie on your back on a flat bench with your palms facing each other. Squeeze the weights together as you press them up. Pause and return to the start.

1B. Dumbbell Bilateral Lat Row
Sets: 4
Reps: 8
Pick up a pair of dumbbells, flex at your hips and knees, and lower your trunk until it’s nearly parallel to ground. Allow the dumbbells to hang at arm’s length from your shoulders. Pull your shoulder blades back as you drive the dumbbells to your hip pockets, keeping your elbows tucked close to your sides.

2A. Cable Mid-Pulley Standing Chest Fly
Sets: 4
Reps: 10
Set the handles of an adjustable cable-crossover machine, like the Strive Functional Trainer at shoulder height. Grab the handles, one in each hand, and stand in the middle of the station using a shoulder-width, staggered stance. Keep a 90-degree angle between your arms and torso. With elbows slightly bent, squeeze the handles together until your knuckles touch in front of your body. Pause and repeat.

2B. Barbell Lat Row
Sets: 4
Reps: 10
Grab a loaded barbell with an overhand shoulder-width grip. Let the bar hang from your shoulders. Using a shoulder-width staggered stance, flex your hips and knees and lower your trunk until it’s nearly parallel to the floor. Pull the bar into your belly button, pause, then return to the start.

3. Dumbbell Pushup-to-Row
Sets: 4
Reps: 12
Get in pushup position with hands on the handles of dumbbells that are on the floor. Use a wider-than-shoulder-width foot stance. Lower your body to the floor, pause and return to the start. Next, row the right dumbbell toward your right hip pocket, pausing to squeeze your lat at the top. Return the right dumbbell to the floor and repeat on the left side. That’s one rep.

Break the Rules to Build More Muscle >>>

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

“The 20-rep squat protocol has packed more mass on lifters' thighs than just about any program out there,” says Contreras.

Furthermore, a study published in the Journal of Applied Physiology suggests that muscle grows to the same extent when you push lighter weights to failure as it does when you lift heavy loads to failure.

Become a better athlete and build lower-body muscle in just four weeks with this high-volume leg training program. 

The 4-WEEK  SQUAT WORKOUT

DIRECTIONS
Do this training program on Mondays and Thursdays for the next 28 days. Use no more than 95 pounds the first week. Rest 45 seconds between sets of squats. Perform exercises 2A and 2B with 45 seconds rest after you’ve completed each back-to-back move.

THE WORKOUT >>> [PAGE 2]

10 Things You Got Wrong About Working Out >>>

1A. Barbell Squat
Sets: 4
Reps: 30, 30, 20, 20 

Drive your hips back and squat down until your thighs are parallel to the floor. Pause and return to the start.

2A. Barbell Romanian Deadlift
Sets: 2 
Reps: 10

Place a loaded barbell set at mid-thigh height in the rack. Grab the bar with a shoulder-width grip and step back. Brace your abs and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start.

2B. Barbell Hip Thrust
Sets: 2
Reps: 10

Sit on the floor and rest your back on a bench positioned parallel to the bar. Roll a loaded barbell up your thighs, so the bar sits on your hips. Squeeze your glutes and drive your heels into the floor to lift the barbell. Maintain a straight line through your shoulders, hips, and knees. Return to the start and repeat.

8 Barbell Moves to Burn Fat and Build Muscle >>>

One of the smallest pieces of your style arsenal can also be the trickiest to get right. The tie bar has been picking up steam in recent years, and while it seems like a simple addition to any outfit, we care too much to let you get caught on the scene committing a tie bar faux pas. Here's everything you need to know.

It’s not just shiny—it’s functional.

The tie bar is a small and mighty statement piece, but it also serves more than a visual purpose. Its actual intent is to keep your tie in place, so when wearing one, it should be fastened to the placket of your shirt. This way, your tie stays put no matter how wild your day or night gets.

Placement is key.

When it comes to placing your tie bar, it’s easy to go too high or too low, but the perfect landing zone is between the third and fourth shirt button, just below the pecs.

Never go too long.

Tie bars come in different lengths just as ties come in different widths, but no matter what, your tie bar should never be wider than the tie itself—try to keep it under 3/4 the width of your tie.

It’s for most, but not every occasion.

“Tie bars should be reserved for both fun and formal,” says style blogger Chris Law. This makes them a slick and savvy addition for both work and play events—not to mention impressing a lucky date. Leave the tie bar at home for more somber occasions, and Law suggests you think twice if you want to be taken seriously, especially if you need to make a solid impression. “A tie bar at a job interview screams, ‘I’m trying to be cool!’” Law explains. “No one cool ever screams that.”

Both tie and bar matter.

Tie bars look best with slimmer ties, but you’ve also got to factor in color. Feel free to rock a colorful or printed tie with a solid silver or gold tie bar, or if your tie bar has all the action, keep the tie simple and clean. Of course, there’s one smooth option currently flying under the radar.

“I think a wooden tie bar is the most interesting accessory,” says style expert Anoop Kansupada, one of the minds behind New York City-based accessories brand Men in Cities. “It can add style to something really simple. You can have a white shirt, a black tie, and then a wooden tie bar, and you’re gonna look at the tie bar.”

19 Things Every Man Should Own>>>

[We recently launched a new program with MEN'S FITNESS online director Mike Simone. This program is a one-two punch. It's a combination of what the editors and experts have been reporting and covering for years, with the training techniques that Mike has successfully used for over 10+ years.]

Let’s get one thing straight: This 21-day journey is intense; you’re going to shred down body fat quickly. This is not the type of routine you’ll want to follow for more than three consecutive weeks. If you’ve got long-term goals, consider rotating this routine with your regular workout every four weeks to give your body a chance to recuperate from this program. This is a hardcore plan for hardcore results.

For the next three weeks, you’ll be moving a lot and resting little. Most of the rest periods, in fact, are active, which means about 95% of the 75 minutes you’ll spend in the gym each day will have you in motion. We understand a lot of guys find it hard to carve out 75 minutes for training, while others can manage 90 minutes or more. Don’t worry—this program packs maximum volume into minimum time for a workout that is as efficient as it is productive, and you can adjust the timing of it by slowing down or speeding up the pace. You’ll just need to adjust the weights used. (And remember, you’re doing it for only 21 days!)

ENOUGH SAID. GET THE PROGRAM.

One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training.

While those 75 minutes in the gym are important to your success, the time you spend outside of the gym is vital too. The 21-Day Shred includes a comprehensive three-week nutrition program designed for maximum fat loss and minimum muscle waste, leaving you with a shredded body in less than a month... If you’re willing to do what it takes, you’ll make it happen.

DOWNLOAD YOUR COPY TODAY for ONLY $4.99

Every weekend, somewhere in the world, there is a Love Systems pick-up bootcamp. Our team takes men out to bars, clubs, and coffee shops, and work on their game until they are meeting and attracting beautiful women.

We always end these bootcamps with a warning to our clients not to get into a relationship for the next three months. This must seem strange to many clients who attended the bootcamp to get the tools to get a great girlfriend. But it’s important. If you’ve raised your game and are now attracting higher-quality women, it’s like spending your life eating at fast food joints and then being asked to choose an upscale steakhouse.

More fundamentally, self-help takes time to be internalized. Without good inner game, it’s difficult to avoid the “I like her too much” mistakes that will drive a new girlfriend away. In this article, we’ll cover three ways to screw up a relationship when you’re really into your girlfriend. (So we’ll skip the stuff like taking her for granted, ignoring her, and so on.)

Four Ways to Meet Women While Traveling>>>

1. Keep World of Warcraft to yourself, but don’t drop it completely.

You’re really into your new girlfriend and you’ve decided that she’s a keeper. To spend time with her, you’ll need to cut back somewhere else in your schedule. Fair enough. But don’t abandon who you are (per Aristotle, “We are what we repeatedly do”). Otherwise you risk no longer being the person she became attracted to in the first place.

Bring her along when you're doing some of your favorite things, if possible. Usually these will be in worlds in which you are an authority, or at least more of an authority than she is. For example, invite her to come out and watch you play a sport or tag along with you and your friends when you go to your regular spot.

And keep some of your hobbies separate. She’s probably never going to be all that interested in World of Warcraft. It’s not healthy to be together 24/7 anyway. Let her miss you sometimes. Give each other some space to grow and develop.

Why A**holes Get More Girls>>>

2. Remember: You didn’t steal her from a convent.

When a woman thinks a man is cheating, she’s right about 90% of the time. The comparable figure for men is 40%. Statistically, your suspicions are probably unfounded. And if you accuse her of cheating enough, she may figure that if she’s going to be punished for it anyway, she may as well commit the crime, too. So you’d be driving her to the very behavior you’re trying to avoid.

But jealousy doesn’t have to be accusing her of cheating. It can be little things that add up, like that extra second of hesitation in your voice when she mentions a male friend, or sulking when other men pay attention to her at a party.

You didn’t steal her from a convent. She’s met many men other than you, and chosen to be with you. If you act like your relationship is threatened every time she talks with a man, you’re implying that other men offer her something that you don’t, or that she is out of your league.

And if you project the feeling that you don’t deserve her, eventually she’ll catch on and it will be hard for her to disagree.

6 Things You Think She Cares About But Doesn't>>>

3. Don't be needy.

If she doesn’t text you for a while, do you message her to ask if anything’s wrong? Do you get nervous when she’s in a bad mood or not wanting to talk, and happy when she seems happy with you? If so, you’re needy. “Needy” is somewhere between “creepy” and “leprous” on a list of Qualities Women Never Want in a Partner.  

Some single men base their self-worth on how many women they’ve picked up or slept with. With some attached men, it’s about their partner’s approval. Either way, it’s a strategy doomed to failure, like trying to fill a bucket with water when it has a hole in it.

It’s somewhat paradoxical, but the more obsessively a man tries to make his partner happy and the more he reacts to every perceived change in her mood, the less likely he is to keep her interested in him. No one likes a pushover, and few women like to be the one leading the relationship all the time.

Good luck!

Nick Savoy is the president of Love Systems, author of the Magic Bullets Handbook, and is a regular contributor to Men’s Fitness. Follow him on twitter at @LS_Savoy.

Michael Strahan continues to change the game—even long after he's retired from playing football. The former New York Giant has transitioned into quite the TV titan, juggling jobs with FOX NFL Sunday, Good Morning America, and Live! With Kelly and Michael. This week, the multi-hyphenate adds two more titles to his name: Pro Football Hall of Famer (inducted on August 2) and Men's Fitness cover guy (his second go-around, with the September issue hitting stands on August 4). In this exclusive behind-the-scenes video, Michael reveals the most game-changing moments of his career, his personal game-changer, and style advice for guys with athletic body types.

To read Michael Strahan's cover story, pick up the September issue on newsstands August 4. Or download it NOW on the iTunes newsstand.

Face the facts, fellas: Whenever a lady friend pops by your pad, you know she's most likely snooping through your medicine cabinet to make sure you're taking care of your appearance. Which means any extraneous stuff—like the same scent you've been sporting since college—has got to go. Luckily, we're here to help. Steamline your arsenal by following these summer grooming tips—and picking up products from the Men's Fitness Grooming Store on Amazon.

Fragrance: Lightweights can pack a punch.
The secret to picking the perfect summer scent? Keep it airy and fresh—especially during the daytime. While ocean-inspired scents are natural no-brainers, outdoorsy notes of wood, herbs, and grass add a nice masculine touch without overpowering an overall clean finish.
We like: AXE Gold Temptation Body Spray

Moisturizer: Stay hydrated.
We’re not just talking about guzzling H2O here, although that’s certainly important, too. Hydrate your skin with a daily facial moisturizer (the stuff’s not just for winter) to prevent your face from overproducing its own oils—and leaving you with a shiny nose and forehead. Plus, many moisturizers come with built-in SPF, which could mean cutting one step from your skincare routine.
We like:Dove Men+Care Hydrate + Face Lotion

Hair: Hold, please.
Pomades and pastes can help you achieve a sleek hairstyle that still moves, though they're tougher to wash out than gel. And be gentle with it, gents: Apply too much and you risk an oily-looking ‘do. Start with a penny-size amount, adding more only as needed. Like gel, pomades and pastes are available in a variety of holds, and when summer gets rough, you may need to reach for a more powerful product to keep hair in place.
We like: AXE Whatever Messy Look Paste

For more summer grooming tips and picks, head over to the Men's Fitness Grooming Store on Amazon.