17 Super Simple Tips to Lose Weight for LIFE

Something tells us you won’t miss those extra pounds.

This article was written by Diana Kelly and provided by our partners at Prevention.

Studies show that the simpler your diet, the easier it is to stick to over the long haul. Follow these steps

GO ON THE ATTACK FOR A THICK, WIDE BACK

DURATION20 MIN

 

EXERCISES5

 

EQUIPMENTYES

This back workout is unique because it combines high volume training with heavy strength training by utilizing a ladder protocol. Ladders are done by coordinating the repetitions you are performing with the amount of weight you're lifting. For example, when you are lifting a heavy weight, the repetitions are low. As you increase the repetitions for each progressive set, you will continue lowering the weight - all while minimizing the amount of rest you have between sets.

This is the perfect storm for building muscle - longer time under tension, greater mechanical tension, and massive metabolic disruption.

THE WORKOUT

EXERCISE 1A

T-BAR ROWYou'll need: Barbell, V-Handle AttachmentHow to

5sets

 

10reps

 

--rest

1A) and 1B) are supersets and performed back-to-back with no rest. Rest 90 seconds after 1B).

EXERCISE 1B

FACE PULL WITH EXTERNAL ROTATIONYou'll need: Adjustable Cable Machine, Rope AttachmentHow to

5sets

 

12-15reps

 

60 secrest

EXERCISE 2

LAT PULLDOWNYou'll need: Adjustable Cable Machine, Lat Pulldown BarHow to

1sets

 

--reps

 

--rest

Start with heaviest weight you can do for 2 reps. Perform the 2 reps and drop the weight 2 holes in the stack. Perform 4 reps. Drop the weight 2 holes and perform 6 reps, and so on until you hit a 20 rep set.

EXERCISE 3A

PRONE POSTERIOR FLYE

4sets

 

20reps

 

--rest

EXERCISE 3B

DUMBBELL SHRUGYou'll need: DumbbellsHow to

4sets

 

20reps

 

--rest

THE 9/2/1 RULE: A BODYBUILDER'S GUIDE TO FITNESS

Get strategic with your training to achieve optimal results over the long haul

We move faster than ever before from day to day and demand a lot of ourselves in many facets of our lives. It's virtually impossible to maintain a high intensity all of the time. We need to strategically think about when we are going to maintain, surge, and step back. I have noticed this with my clients over

The Workout That Tells Your Office Job to Suck It

Reverse all that sitting damage—no standing desk required.

 

Experts are now saying that sitting is as bad for your health as smoking. Wha!?!?! Yep! One reason for this is the decrease in mobility that comes from sitting more than four hours per day. While the best remedy is to be active and stand more during the day, that's clearly not always possible when you have a day job. We know what's up,

The 5-Minute Ab Workout You Need to Try

Add this core-shredding finisher to the end of your next sweat session

Check out the abs on Andy Speer, winner of Men's Health Next Top Trainer and creator of the new fitness DVD The Anarchy Workout, in the photo above. He keeps his eight-pack chiseled with fast-paced core finishers like the one in this challenge. Link below-

http://bcove.me/4y17jht8

It's 180 reps with no rest. Add it to

Medicine-Ball Exercises That Work the Muscles You're Ignoring

Most guys perform exercises in two ways: front to back, or up and down, says David Jack, owner of ActivPrayer in Phoenix, Arizona, and creator of the Men's Health 60-Day Transformation. “But when you do that, you miss out on working your muscles from other angles,” he says.

Keeping your movements diverse helps you learn how to recruit your entire muscle—instead of just a few fibers—for an exercise, Jack explains. And the more muscle you get involved during your workout, the more you build.

 

(Stop listening to guys at the gym who think they have all the answers. Get the Truth Behind 7 Muscle Myths.)

Enter these two unusual medicine ball moves. "Each of these patterns involves concentric, eccentric, and isometric actions," says Jack. You also continuously speed up, slow down, and switch directions. "So even though you're not lifting heavy weights or getting out of breath, you're working your entire body from head to toe—including your brain."

Learn how to perform the two exercises by watching Jack do them in the video below. “The best part: Instead of looking at the clock and counting down the time, you'll barely notice you're holding a lunge,” he says.

Medicine-Ball Split-Squat Flow

Medicine-Ball Side-Lunge Flow

The Most Effective Exercise You Can Do

Build total-body power with four fresh deadlift variations

1 of 5

Beth Bischoff

Raise the Deadlift

Don't let the name intimidate you: "The deadlift is quite possibly the most effective exercise you can do," says Tony Gentilcore, C.S.C.S, cofounder of Cressey Performance in Massachusetts. In addition to targeting your glutes and hamstrings—which are some of your body's most powerful muscles—the deadlift activates your quads, core, back, and shoulders. "It builds muscle from head to toe," says Gentilcore. "Performed correctly, it also reinforces good form for real-world movements, like lifting heavy loads; that makes it a back saver." Customize your results and reach your goals faster with these four variations.