If you think the proper shaving regimen starts with pre-shave oil, then you need to watch this video. A close shave should always begin with a good cleanser. That's just one of the tips you'll pick up from this step-by-step guide for getting the perfect shave. And although Dean is getting his shave done by a barber, he offers solutions for those of us stuck to the confines of our own bathrooms.

So, sit back, relax, and let Dean show you how it's done. Then, head over to the Men's Fitness Grooming Store on Amazon on Amazon for more grooming tips and picks.

Shot on location at Barbiere, 246 E 5th St., in New York City.

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ENTER NOW - (Nov. 03 - Nov. 10)

Q: How Should I Eat Carbs to Get Bigger?

The one recipe that will help you the most is the stir fry. Though usually associated with Asian cuisine, you can make any kind of ethnic food in a skillet. Boil some rice and set it aside to cool. Slice up the meat of your choice and chop some vegetables. Add the meat and vegetables to a hot skillet (you can use a little oil or water to keep the food from sticking), and stir until it’s cooked. Pile the rice onto a plate and top with your stir fry.

Stir frys are convenient in many ways. They allow you to prepare a balanced meal in one dish. They also make it easier to keep track of ingredients and macros because you can count them as you add them to the pan. And for you veggie haters, they make it easier to sneak vegetables into your meals without noticing them as much or wondering how you’ll flavor them. They will absorb the other flavors of your stir fry. 

For more training and nutrition advice, pick up Sean Hyson's ebook, The Truth About Strength Training, at truthaboutstrengthtraining.com

Nutrition Q&A: Should I Eat the Same Amount On Off Days as Training Days? >>>

If you're into working out, chances are you're really into your workout gear. Everything from tops, bottoms, shoes, socks, and even compression. It's comfortable and functional. And even if you only work out because you know you should , you're still probably keen on the "workout look." Don't believe us that it's a "thing?" According to a Wall Street Journal report, the apparel industry calls it "Athleisure—a bright spot in a sluggish business thanks to Americans who are increasingly donning sneakers in the boardroom and yoga pants at brunch."

And one new brand is all over the trend.

QOR, which recently launched last week (QORKit.com) with an extensive line of about 70 performance pieces designed for the athletic, adventure-seeking man that also leads a professional, well-put-together life. Whether you commute to work, train outdoors, or you just want practical, functional clothing with fashion-forward or office-appropriate style—QOR has you covered.

Here are three complete looks we love from their launch: THE URBAN KIT, THE ACTIVE COMMUTER, and THE GYM KIT.

What do you think of Alan and Ben?

Alan:intelligent – industrious – impulsive – critical – stubborn – envious

Ben:envious – stubborn – critical – impulsive – industrious – intelligent
 
If you are like most people, you like Alan more than Ben. But take a closer look.  Alan and Ben are identical.  The initial prominent traits in the list dominate your judgment, and even shape the lens through which you view the later characteristics.
 
This is the same reason why most people think the french fries on the Whole Foods hot bar are better for them than the french fries at McDonald's, and why people can convince themselves that organic mac and cheese, fried chicken, and pizza are notso-bad. It’s called a “halo effect,” and with keen awareness, you can protect yourself from falling victim to it.

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A halo effect occurs when one positive attribute of a person, place, or thing dominates the way that person, place, or thing is viewed by others. Halo effects are even stronger if the positive attribute is the first thing that you notice.
 
The most extensive research on halo effects has been done surrounding politicians, where research dating back to the 1970’s (led by psychologists Efran and Patterson) has found that attractive candidates receive significantly more votes than unattractive ones.  Yet voters are completely unaware of their bias. When asked if physical appearance played any role in their decision, a sweeping majority of voters deny that the attractiveness of the candidate mattered at all.  

The mistake most people make in judging Alan and Ben is the same one that people make when they assume sports drinks are healthier than soda (nope) or that the french fries at Whole Foods aren’t so bad for you (they are).  While a drop of Vitamin C in an ocean of liquid sugar does not make a “health” drink, the always savvy beverage marketers understand well how halo effects work. That’s why the word “sports” overlaid on vibrant and radiating colors is the first and most striking thing you notice about the sugar-laden drink.

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The best way to shield yourself from health halos is to 1) be on the lookout for them and 2) force yourself to take the extra mental energy to analyze all of something, not just the first or most apparent part of it. For example, whenever I see anything branded as “healthy,” I’m more - not less - likely to take an extra moment to investigate further and really think critically about whether it is good for me or not. I’ve retrained my brain to have an instinctive reaction of “caution” instead of “go for it” in the midst health branding.
 
Although being aware of the halo effect is especially important in the health and fitness industry - where marketers are explicitly trying to take advantage of everyone’s desire for good health - it is a good practice to get info for everything. My guess is that a lot of poor hires (and bad relationships) could have been avoided with knowledge of the halo effect.
 
Like your parents probably told you, never judge a book by its cover.
 
Note: The Alan and Ben experiment was designed and first administered by the psychologist Solomon Asch. 

The holiday's are right around the corner, and you know what that means, no time for anything. But don't let your six-pack go to shit and bulk up that belly. It's all about working more efficiently.

Certified personal trainer at FOCUS NYC, Ryan Heffernan demonstrates a 20 minute workout to keep the fat off.

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THE WORKOUT

Part I - Time

Set a timer for 15 minutes a complete as many rounds as possible.

1. DUMBBELL INCLINE CHEST PRESS x 8
2. TRAVELING PUSH UP x 10 (3 lateral steps between each pushup)
3. KB SNATCH x 5 (each arm)
4. SINGLE-ARM KB SWING x 8 (each arm)
5. TRX ROWS x 10
6. TRX FALL OUTS x 10

Part II - The Finisher

Complete round 1 as quickly as possible. Attempt to complete round 2, faster.

1. HANG CLEAN x 5 (use a weight you can overhead press for 10 repetitions)
2. ROMANIAN DEADLIFT x 10 
3. BENT OVER ROW x 10
4. OVERHEAD PRESS x 10
5. BACK SQUAT x 10

Q: Should I schedule a deload week?

A deload is a period of time in which you take things easier in the gym by lifting lighter weights or reducing your training volume. Deloads typically last a week and encourage recovery before another period of harder training with heavier loading. Even if your body doesn’t absolutely need to deload, it’s a good idea. It doesn’t hurt you in anyway. The worst thing about deloading is that it adds length to your program. So instead of possibly hitting a new max personal record in 9 weeks, you’ll get there in 12.

But so what? Better to get there in one piece.

Don’t listen to powerlifters on the Internet who say deloading is for candy asses. That you’re not strong enough yet. That you have to “earn the right”. They’re all injured. Play it safe and back off every fourth week in the Truth About Strength Training Program. You'll do better in the long run. 

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If you’re trying to lean out, indulging in a plate of hearty pasta isn’t the best idea, right? It depends on the recipe, really. Olive Garden’s Spaghetti with Meatballs, for example, has 740 calories and more carbohydrates than eight Oreo cookies. Not to mention, the dish is seriously lacking in vital nutrients.

Luckily there are healthier options out there, but tricking the taste buds does require some creativity. That’s why we’ve teamed up with some of the nation’s top chefs to bring you vitamin-packed “pasta” recipes with a fraction of the calories and carbs. Click through to check out six dishes that allow you to dig in guilt-free whenever a starchy craving strikes—no restaurant reservation required.

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CAULIFLOWER "RISOTTO"
Courtesy of Brandon Boudet, executive chef and owner of Little Dom’s in Los Angeles

Risotto is the epitome of Italian comfort food but it won’t do your waistline any favors. Boudet’s take on the dish will leave your stomach satisfied without sacrificing your physique. Not only is cauliflower rich in vitamin C, it’s also super low-calorie and has just 5 grams of carbohydrates per cup.

Ingredients:

8 cups grated cauliflower (grated with large holes of a box grater)
1 bunch green onions, finely chopped 
1/2 tsp crushed red pepper
1 tsp olive oil
1 tbsp butter
1/4 cup grated Parmesan cheese

Instructions:

1) In a large sauté pan add butter and olive oil on medium heat.
2) Add green onion and sauté for 3 minutes.
3) Add crushed red pepper and salt to taste, sauté 30 seconds; add grated cauliflower and sauté for 8-10 minutes, stirring frequently. You do not want to brown the cauliflower.
4) Top with Parmesan cheese and salt to taste.

Serves: 4

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CHICKEN NOODLES WITH WINTER PESTO
Courtesy of Rocco DiSpirito, award-winning chef and No. 1 New York Times bestselling author of The Pound a Day Diet

“Thinly sliced chicken cooks quickly and makes a wonderful stand-in for traditional carb-filled pappardelle pasta,” explains DiSpirito. “Plus, the nutritious escarole and hint of winter spices makes this dish a real belly warmer.” With a total carb count of 8.25 grams and only 176 calories, you can dig into this tasty, low-fat dish, guilt free.

Ingredients:

Olive oil cooking spray
2 cloves garlic, sliced very thin
Dash of cinnamon and paprika
Crushed red pepper flakes
¼ cup basil
¼ cup onion, sliced
2 cups escarole, finely chopped
1 cup unsalted chicken stock
Salt, to taste
3 ounces chicken breast, sliced lengthwise, 1/8 inch thick
¼ ounce Parmigiano Reggiano, grated

Instructions:

1) Bring two quarts of water to a simmer in a medium saucepot.
2) Spray a medium skillet, place over medium high heat and add the garlic. Cook until golden brown, add the spices, crushed red pepper flakes, basil and onion. Cook until onions have softened, about two minutes, add the escarole and cook until it has wilted and softened, about another two minutes. Add the stock, bring to a simmer, cover and cook until tender, about five minutes.
3) Add a pinch of salt to the water, turn off the heat and add the chicken. Stir so all the strips separate.
4) Keep the chicken in the saucepot for about 15-20 seconds or until it just turns white. It will be about half cooked. Remove with a slotted spoon, and place on a plate to cool.
5) Cook the escarole mixture until most of the stock has evaporated and it looks like thick soup or sauce. Then turn off the heat. Add half the cheese, stir in and season with salt. Add the chicken and toss it to coat with the mixture and cook through, about 30 seconds. Spoon onto a plate, top with remaining cheese and serve.

Serves: 1

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PASTA-FREE VEGGIE LASAGNA WITH MEAT SAUCE (not pictured)
Courtesy of Cheryl Forberg, R.D., nutritionist for NBC's The Biggest Loser and author of the upcoming book, A Small Guide to Losing Big

Unlike traditional lasagna, this dish is centered around fiber-filled vegetables, so you’ll feel satisfied, not stuffed. The best part? One serving only has 210 calories and 17 grams of carbs, plus a whopping 18 grams of muscle-building protein. “You'll never miss the pasta in this scrumptious, cheesy Italian favorite,” promises Forberg.

Ingredients:

1 pound of eggplant, ends trimmed, thinly sliced lengthwise
3 links (about 4 ounces each) lean Italian turkey sausage
1 roasted red bell pepper, diced
1 cup white or yellow onion, chopped
1 tsp garlic, minced
1 cup low-fat marinara sauce
2 egg whites
1 (15-ounce) container fat-free ricotta cheese
2 tsp Melissa’s Italian herb seasoning
1/2 tsp ground black pepper
2/3 cup shredded low-fat mozzarella cheese
1/4 cup grated Parmesan cheese

Instructions:

1) Preheat the oven to 325 degrees. Lightly coat an 8x8 inch baking pan with olive oil cooking spray. Set aside.
2) Lightly spray a baking sheet with olive oil cooking spray. Arrange the eggplant slices in a single layer on the baking sheet. Spray them lightly with olive oil cooking spray. Broil the eggplant for about eight minutes or until tender and very lightly browned. Set aside to cool.
3) To prepare the meat sauce, cook the sausage in a nonstick skillet over medium-high heat for about three minutes, stirring occasionally with a wooden spoon to break up any clumps. Add the bell pepper, onion, and garlic, and cook for about four minutes longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and bring to a boil. Reduce the heat and simmer for about five minutes, stirring frequently. The sauce will be very thick.
4) Meanwhile, in a mixing bowl, combine the egg whites, ricotta, Italian seasoning and black pepper until well combined.
5) To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the eggplant slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, eggplant slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese.
6) Bake for about 40 minutes or until bubbly and lightly browned. Let stand for 5 minutes before serving.

Serves: 8

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GRAIN-FREE SPAGHETTI WITH MEAT SAUCE
Courtesy of Danielle Walker, founder of againstallgrain.com and New York Times bestselling author of Meals Made Simple, which includes over 100 grain-free, Paleo-friendly recipes

This nutrient-packed recipe only tastes sinful. Thanks to its high protein and fiber content this low-carb dish is pleasingly filling. “Spaghetti squash has a mild taste so it works great underneath a pungent tomato-based meat sauce,” adds Walker.

Ingredients:

1 pound of ground beef
1/2 cup onion, minced
4 cloves garlic, put through a garlic press
20 ounces tomato juice or 2 boxes of Pomi strained tomatoes
2 fresh tomatoes, diced
1/2 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp dried rosemary
1/2 tsp dried parsley
1 large spaghetti squash, roasted
Salt and pepper to taste

Sauce Instructions:

1) Brown beef with garlic and onions.
2) Add tomato juice and remaining ingredients.
3) Let sauce simmer uncovered for 2-3 hours on low (be careful, it will splatter), or until thick.

Spaghetti Squash Instructions:                           

1) Prick a few holes with a fork on all sides of the squash so the steam can escape.
2) Place the squash into a glass baking dish and bake for 1 hour at 350 degrees, or until you can push the squash with your finger and the skin gives a bit..
3) Cut the squash in half (be careful it will be really hot!), and remove the seeds and stringy pulp.
4) Use the tines of a fork to shred and create “spaghetti” strings from the flesh of the squash.

Plating Instructions:

1) Serve sauce over cooked squash and enjoy.

Serves: 4

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ZUCCHINI PASTA WITH GOAT CHEESE AND TOASTED HAZELNUTS
Courtesy of Ben Ford (Harrison Ford’s son), executive chef and owner of Ford’s Filling Station in Los Angeles and author of Taming the Feast: Ben Ford’s Field Guide to Adventurous Cooking

This recipe incorporates flavorful spices like chili, thyme, garlic, and ginger and indulgent add-ins like hazelnuts and goat cheese so you won't even miss the pasta noodles. “This is a simple way to cut back on calories and carbs without sacrificing taste,” notes Ford.

Ingredients:

5 zucchinis, cut into long thin strips
2 tbsp unsalted butter
2 tbsp olive oil
2 cloves garlic, finely chopped (optional)
1 inch fresh ginger, grated or finely chopped
2 tsp chili flakes
2 tsp sugar
1/8 tsp nutmeg, ground
1 lemon, zest and juice
1 tsp fresh thyme, chopped
Kosher salt and freshly ground pepper
1 tbsp fresh mint, chopped
¼ cup goat cheese, crumbled
¼ cup hazelnuts, roasted and crumbled

Instructions:

1) Peel the zucchini, wash, dry, and then using a mandoline or sharp knife, cut into long thin strands.
2) Pour olive oil and 1 tablespoon of butter on a hot pan. Add and sauté the ginger, garlic and red chili flakes.
3) Add the zucchini and toss in sauté pan to coat thoroughly.
4) Add sugar, nutmeg and lemon juice and sauté for 1-2 minutes.
5) Add remaining butter and thyme and cook for about 1-2 minutes. Zucchini should be al dente and still have a little bite to them. Season with kosher salt and fresh ground black pepper.
6) Remove from the heat and sprinkle with fresh mint leaves, goat cheese and toasted hazelnuts.

Serves: 4

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RAW CARROT PASTA WITH GINGER-LIME PEANUT SAUCE
Courtesy of Julia Mueller, creator of The Roasted Root and author of Delicious Probiotic Drinks and Let Them Eat Kale! 

“Carrot noodles are a nutrient-packed, gluten-free way to get your pasta fix,” explains Mueller. “Transform this flavorful, fresh side dish into the main attraction by mixing in chicken, shrimp, or even more hearty vegetables like eggplant." It only takes 15 minutes to whip up, so this dish gets major bonus points— talk about fast-food, reinvented.

Ingredients:

5 large carrots, peeled and spiraled into noodles
1/3 cup roasted cashews
2 tbsp fresh cilantro, finely chopped
2 tbsp creamy peanut butter
4 tbsp coconut milk
2 tbsp liquid aminos
Pinch of cayenne pepper
2 large cloves garlic, finely chopped
1 tbsp fresh ginger, peeled and grated
 1 tbsp lime juice
Kosher salt to taste

Instructions:

1) To create the sauce, combine all ingredients except for the carrots in a small bowl and mix together until smooth and creamy. Set aside.
2) Wash carrots well, then peel them and pat them dry.
3) Using your spiral slicer, make noodles out of all of the carrots. It will be more difficult to make the noodles once there are only a few inches of carrot left, so you can grate the remainder.
4) Place all carrot noodles into a large serving bowl, add sauce and gently toss together.
5) Top with roasted cashews and freshly chopped cilantro. If creating a main dish, mix in the additional vegetables or proteins of choice.

Serves: 4-6

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Common’s voice has all the elements and idiosyncrasies of a basketball court in any metropolitan city. It’s raw and authentic; raspy and a bit of street.

He calls out "roll call" at the start of a video the NBA used to launch the 2014-15 season. He could have easily been calling for players to announce themselves on the blacktop of a court in his hometown Chicago.

But Common wasn’t always confident in the voice that made him famous and launched a rap career that spans two decades and evolved into a successful run in film.

“I remember when I was young and I first started rapping, I hadn’t embraced my voice yet,” he said. “I would try to make it deeper. I would rap in this tone that wasn’t even my voice. Then, eventually, I found my voice, and finding my voice was like finding myself in a way. It was really about embracing who I am and what I’m about.”

His multi-talented, multi-Grammy-winning voice is recognizable anywhere, from his music to movies. He begins his "Nobody’s Smiling“ Tour with Jay Electronica November 8 in Europe and stars in the upcoming civil rights film Selma, scheduled to release in February.

It’s hard to believe that Common, whose voice was also used in Gatorade’s G Series commercial that launched for the 2010 Super Bowl, could be self-conscious about anything after having also found success in television, books, and through his foundation, The Common Ground. The Chi-town rapper is quick to offer “I’m a blessed man” as an explanation. But the truth is that he’s a disciplined workhorse. The evidence is in his diet.

Common used to practice a vegan diet but now mainly eats fish and vegetables. He gave up pork in 1992, beef in ’95 and chicken in ’99. He works out four to five days a week, teaming with trainer Quison Dodd for a series of short, explosive, high-intensity workouts.

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He was recently in Los Angeles, where he’s filming a new television show, but gave us some time to talk about everything from his upcoming film, to his training habits, to his affinity for red wine – although he promises that he’s not taking any red wine baths a la Amare Stoudemire.

Men’s Fitness: At age 42, and with such a crazy schedule, how do you keep up your fitness?
Common: Man, I work out four days a week and if possible, five. But I’ve been improving my workouts by doing things that are active. I’m not just pumping weights. I work with the bands. Today I was doing drills where it felt like I was doing basketball drills. I never used to do a lot of cardio and I still don’t do a lot of cardio because then I get real thin. But basically it’s just constant workouts and overall I just eat healthy. Of course I have days where I might go in on some French fries but overall it’s a pretty clean diet.

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You talked about all the things you don’t eat. What do you get to eat?
I eat seafood. It’s not really complex. It’s real simple. I like different cuisines. I like Mexican food. Soul food is my favorite. Then I have my little cookies. They're not the worst cookies, but I get them in there. I have to treat myself because I don’t want to live not enjoying certain aspects of life.

But I’ve got to say: I eat this way because it’s my lifestyle. … I’m also not drinking as much. That’s one thing I do want to mention. I haven’t been drinking as much. I like wine and sangria.

Amare Stoudemire of the New York Knicks made some waves by posting an Instagram photo bathing in red wine for recovery reasons. You aren’t doing that, are you?
Man, I don’t take baths unless I’m with a lady.

Everyone is talking facial hair now that No-Shave November is here. You’ve always been about rocking an impeccable beard. What’s the secret?
I’ve got great barbers. I’m going to keep it real. I’ve got a barber in Brooklyn named Junior. He’s a master and I use my man Kelvin out in LA.  They keep my beard tight. I’m real keen on my beard because I’m bald-headed and when you are bald, your beard is your hairstyle. That’s the only way you can change your look up and that’s the only way you can groom yourself is to look sharp and clean. So I just deal with the best. Anything I do, I just want it to be the best.

Talk about teaming with the NBA to launch the 2014-15 season with the Everybody Up campaign.
The experience was super dope and everybody from the NBA entertainment branch, they treated me with a lot of love. We went in and I had been filming this television show earlier that day. I just went into the studio and it was a late night and they gave me some ideas of what they wanted and we just tried it out different ways. It was a high energy thing. But people know Common, they know me to be chill. But the energy is there and you can just feel that spirit and that life.

What can you tell us about the upcoming film you’re starring in (Selma) which is produced by Oprah Winfrey and Brad Pitt?

It’s about Dr. [Martin Luther] King and the people in the SCLC [Southern Christian Leadership Conference] in 1965 and the people in Selma [Alabama]. They went across the country fighting for voting rights and they did it in a non-violent way. The fight was non-violent but it was really a rebel fight, because to be non-violent, it’s hard, bruh. People think of Dr. King sometimes and they think “Ah, man. That’s soft.” But he’s a real dude. You can feel that in his movie and it’s about him and these people who changed the world.

I play James Bevel. He’s one of King’s right-hand men. He’s really one of the most radical out of the SCLC. What I love about this movie is that when you think of King you think that he was out there doing it by himself. But you get to see that it was James Bevel, my character, and Ralph Abernathy, Hosea Williams, and all these people. And the women in the movement: Diane Nash, Anna Lee Cooper. And so many people lost their lives – so many people contributed to the freedom that we have today and still fight for right now.

There are supplements out there that are changing people’s lives. There are also some that are wasting people’s hard-earned money. And the media, trainers, nutritionists, and even scientists are often unable to tell which is which. We spoke to Kamal Patel, director of Examine.com, an independent encyclopedia on supplements and nutrition, to get the straight dope on how to find supplements that really work.

Men's Fitness: Why is there so much misinformation about supplements?
Kamal Patel: There are definitely some pretty flawed studies, but there is also a common misconception about faulty studies due to media misinterpretation of study findings and details. Scientific studies are done according to a very incremental process. Each study basically answers a very specific question. For example, if a supplement seems promising in rats, a small pilot study in humans may be done before a larger controlled trial. 

The problem is that some people are too quick to pounce on a single study, blow it out of proportion, and hold it as gospel. Not everything is so black and white. In fact, there are so many shades of gray that even very clever researchers can disagree on what a particular study means.

What supplement do you think is the most misunderstood or falsely reported on?
The most popular false report at the moment is green coffee bean extract, which was touted by Dr. Oz as a miracle fat burner. It did in fact have one study showing it was extremely potent—until that study was pulled for having fraudulent data!

In terms of bodybuilding supplements, creatine is one of the most widely misunderstood by the general public. Many people still think it's bad for your kidneys (it's not), that it's a steroid (not even close), that it needs to be cycled (nope), among other unfounded claims. Creatine is found in everyday food. It's basically a source of energy. Compared to other products found in the wild west of supplement sales, it's about as safe as safe gets.

Why do you think journalists and media in general are misinterpreting studies, and how have you worked to prevent that?
To be honest, reading and understanding studies is an art form. Experience and knowledge plays a big part. So when you combine a lack of experience with a rushing deadline—as most journalists have—things get lost in translation. It takes some time to even understand the basic language of studies: p-values, intention-to-treat analysis, etc.

If someone understands some of those terms and reads an abstract, it's natural to overestimate one's understanding of the topic at hand. But biomedical research is a complex combination of biostatistics, epidemiology, physiology, and a ton of other interesting but intricate fields. We're solving this problem by taking our time, and by having a panel of experts—PhDs, pharmDs, MDs, RDs, and more—that all chip in with their advice. When you take the collective knowledge of our panel, you get knowledge bombs.

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What supplements should Men’s Fitness readers be aware of—with regard to building muscle/burning fat—that they may not be already?
We take the no-nonsense approach at examine.com. Get enough protein, take some creatine, and make sure you get enough sleep. It absolutely boggles my mind how often people get only five hours of sleep a night and then ask us "What supplements should I take?"

Once in a while, having some caffeine before a big workout can help maximize performance. Other supplements may definitely have a chance of providing some incremental boost, but muscle is forged in the kitchen and built while you're asleep. Fat is primarily cut by changing highly-conditioned eating habits, not by hyped supplements.   

What should we look for when reading studies that can help us determine whether they're trustworthy or not?
If you're new to research, dive into some papers you're interested in and look up terms you don't understand. Keep in mind that judging study quality is a full time job for some researchers, using methods such as the Cochrane Risk of Bias tool, and this kind of understanding takes time and effort.

Examine.com has launched a new subscription journal that summarizes the best findings of many new studies published every month. Who should be reading it?
The Examine.com Research Digest (ERD) is not for everyone—it's for the serious enthusiast or professional who wants to know the cutting edge of nutrition research. We have a private ERD discussion forum where curiosity and rational dialogue abounds. That kind of discussion can be hard to find with anonymous people slinging opinions around in other parts of the web.

Best of all, you know you're getting knowledge from people in the field, not just academics. For example, one of our researchers is Trevor Kashey. In his recent strongman competition, he pulled a 700-pound axle deadlift and got a 345-pound log clean and press as a middleweight. If you're serious about professional development and being kept abreast with the latest nutrition research, then ERD is a must have.

For more information on the Examine.com Research Digest, click HERE.

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We know how much you work, how many appointments you have, and how many people you need to meet. We get it – you’re a busy man who just doesn’t have time for jack sh*t. Well, if you’re looking down the barrel at a string of particularly crazy days, or even weeks, you’d be much better served working out fast rather than not at all. Here are two workouts so brief and effective that you will not be able make an excuse to skip them. Find a way to fit it in somewhere!

VIDEO DEMO: The 15-Minute + 5 Workout >>>

VIDEO DEMO: The 14-Minute Bodyweight Workout >>>

Despite what fitness TV shows, exercise classes, and YouTube videos have led you to believe, you probably don’t need to work out half as hard as you think you do to see results. Building muscle and losing fat is more about consistency than intensity, and a sound diet and smart workout plan will serve you better in the long run than workouts that make you puke.

I was recently interviewed on the Robert Reames Live! Podcast, and we discussed why your workout doesn’t have to kick your butt to be effective.

Click HERE to listen to the episode. 

Q&A: What Supplements Should I Take? >>>

Somewhere north of a million people watched the 2015 New York City Marathon. There were supporters of family and friends. There were those looking for an excuse to day drink. And those holding “worst parade ever” or “I’d rather eat cake” signs. 

But as 50,000 souls trundled by with their polyester garments, runny noses, and I-don’t-want-to-know-where chaffing, a few of those spectators probably paused, listened to the running shoes puttering against the asphalt, and thought “hell, maybe I could do this.”

At 39, Meb Keflezighi’s had a productive running year, taking fourth in NYC and first in Boston – the first American to do so since 1983. If you lined the streets on November 2, you probably saw a flash of his orange singlet gliding by with the lead pack. You may have even been part of the noise gauntlet that welcomed him to First Avenue near mile 16. It’s hard to connect with his gazelle-like stride or fathom his 12 miles-per-hour speed. But maybe the mass of 49,996 people behind him inspired you to try for your own 26.2. If that’s the case, read on, because we spoke with Meb about why you should run a marathon and the best way to get started. 

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Men’s Fitness: Well first, congratulations. I know those winds made for less than ideal conditions.

Meb Keflezighi: The conditions were not ideal and it's tough for everybody. 26.2 miles is challenging in itself, but the wind added another element to it.

MF: There are people out there that have to wonder, why run 26.2 miles? As an elite, it’s your profession, but why do you think the people who are out there for five or six hours do it, too?

MK: The three big running events are the 100 meters, mile, and the marathon because everybody knows the distances. The reason people want to run the marathon is because the challenge, physically, is you. The distance – how you get there – is all up to you and how hard you work. That's why people want to do it.

MF: Your first marathon was in NYC 12 years ago. Do you remember how you felt or what you were thinking when you crossed the finish line?

MK: This year I was talking to a girl and she told me that this is her first marathon and her last marathon, and I said, “well let me tell you, a few years ago I said the same exact words.” Never again. It's painful; I never wanted to do it again. But I said afterwards that I got my Ph.D. because I learned so much of what to do and what not to do.

MF: What happened that year?

MK: I hit the wall. I went for the win; I was leading at First Avenue. All of a sudden, it was a cold day and I threw my beanie away and my gloves away and put water over my head and it was freezing. I shut my engine off; I hit the wall. Instead of doing a nice glide I was just stomping and stomping.

KF: Marathons are one of the only sports where amateurs get to experience the crowds just the same as the elites. So can you describe what it’s like turning onto First Avenue, the most crowded section of the race?

MK: The experience is just amazing. You just hear the roar sound, just as loud as it can be. People have bells. You can’t even hear yourself breath. It's that energy that makes you want to run fast.

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MF: For the people who were maybe part of making that noise and now want to run a marathon themselves, how can they stay motivated?

MK: Running is a very therapeutic thing. It's very simple and to get motivation you just need to get out of the door. If you can get out of the door, that's the hardest step. Once you do that you can go and make it your office for the next hour. 

MF: Through the thousands of miles you put into training, when do you love running the most?

MK: For me, it's more during the race. When I finished at NYC I was glad it was over but it wasn’t the best thing. I just enjoy the endorphins that kick in in the middle of the race. During the race I would not want to be anywhere else, challenging the best of the best in the world.

MF: So for the non-runner – the guy who thinks it’s crazy to move 26.2 miles for fun – what’s the pitch? Why do you love running so much?

MK: Running is simple. It is the simplest thing you can do and the most inexpensive – just your shoes and shirt. But it’s the most rewarding to say “You know what? I ran four miles today before work, or five miles or ten miles.” It's such a gratifying moment.

Lev Borukhov, DPT is the founder and co-owner of Movement Minded PhysioTherapy in New York City.  He also is a certified Functional Movement Specialist, Functional Taping Specialist, and Kettle Bell Athletics coach.

Q: What could be the cause of my lower back being sore after I workout?

Lev Borukhov: Several different factors can be attributed to low back pain. It could be tissue tightness, improper lifting form, too much weight or improper posture. If you plan on doing a compound barbell movement, you’ll need to do a movement preparation session with dynamic movements and soft tissue work beforehand and many people don’t do that.

Sitting in a chair for eight hours followed by treadmill running isn’t the proper way to prepare for lifting. Also, a lack of core muscle recruitment for the lift that you’re about to perform can cause lower back pain.

How would I properly recruit the core in the squat?
Do a movement preparation session prior to squatting, which would include bodyweight squats, hip stretches to open up the hip and foam rolling before. During the squat, push your knees out and push with your glutes on the way up.

Breathing also is very important for core recruitment. If you’re squatting for higher reps, exhale on exertion and if you’re trying to lift heavier for lower reps, utilize the valsalva maneuver. This increases the pressure in the plueral cavity (space between lungs and inside of chest wall) to help you stabilize and squat better.

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How should I relieve my lower back pain?
Get into a good posture–have your head on top of your rib cage and rib cage on top of your pelvis. That usually will relieve some of it. Also, try squeezing your glutes, and stretching your hip flexor and hamstrings.

Foam rolling on the thoracic spine and glutes, not on the lower back itself, tends to help if the pain wasn’t severe to begin with. If used on the lower back, a foam roller can drive your spine into hyperextension and possibly cause you more pain.

If you have pain shooting into your glutes, shooting into one leg, or you feel numbness or tingling, these tips won’t help much and you should probably go see a health care professional.

What stretches would I do for the hip flexor and hamstrings?
For hamstrings, do a lying hamstring stretch in which you use a towel or a band and bring your leg up. For hip flexor, get into a lunge position with the back knee on the ground. Squeeze the front glute and push it forward.

Another hip stretch is the pigeon stretch. Take your leg, put the outside of your knee on the ground in front you so your leg is horizontal. Bring the other leg straight back. This works the external rotators in the hip.

What are some exercises I can do to strengthen my lower-back and prevent injury even if I’m not already in pain?
Plank variations such as a bird-dog plank or three-point plank fire the core and many other stabilizers. If you have access to a stability ball, do “stir the pot” you rotate your elbows on the ball in one direction then rotate them into another direction while you plank. Kettlebell swings are also very helpful for strengthening the lower back in comparison to move where you’re bent over.

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