More and more cities are doing this, and we’re for anything that makes fewer people consume soda and sugar. It’s a tax that “nudges” people into better behavior without banning behavior. Freedom lives, but now at least we can raise some money to help pay for the costs associated with the harmful behavior.

Since added work is necessary for peak chest stimulation, workouts are often structured with Arnold-style immensity, from the countless numbers of sets, to the fine-tuning exercises that can go on ad nauseum. All of the aforementioned can mean a serious time commitment in the gym, but what about if you only have a few minutes to tear it up before you have to head out?

The answer is: The Nemen (Nee-men) Special, which can reduce your mighty chest musculature straight down to rubble; all in one exercise.

What you will need: A bench, 45 lb barbell, eight – 10 lb plates (these weights may vary due to individual strength), preferably a partner, and a hearty appetite for suffering.

The exercise resembles that of a lightweight bench press drop set, with maximum repetitions being executed at each weight increment. If done correctly, meaning you attack each interval intensely and are 100% unable to complete a repetition on your own, you will be getting double takes from your fellow gym-goers as they walk by and chuckle at the image of you painfully struggling to rep out with just the bar.

Set 1, Four tens per side: To failure.

A spotter should help you with the last one or two reps, then once the bar is racked, remove the weight with as much speed as possible – time is of the essence!

Set 2, Three tens per side: To failure.

Set 3, Two tens…

Set 4, One ten…

Set 5, Just the bar!

By set 5, you should be working up a sweat, perhaps be slightly winded, and defintiely have a hearty exhaustion permeating your upper body. Although the bar is, well, the bar, the load should be adequate enough to reduce your pecs to a whimpering mess and you should get to the point where you need a spot to rack it.

Congratulations, you now know one of the most time-efficient chest nukes; next time you are lookign to quickly shred your pecs before class/work/a night out, give the Nemen Special a try!

If you need a little inspiration to hit the gym and define your abdominal muscles then the new film, “Magic Mike”, directed by Steven Soderbergh and starring Matthew McConaughey and Channing Tatum, might be just the ticket to get you off the couch and away from the carbs.

Personal trainer and registered dietician, Jim White, has some tips for getting rock hard abs just like the stars.

White says diet is the first step to turning yourself into a lean, mean, stripping machine.
“When it comes to losing weight and getting ripped abs and a flat washboard stomach, you need to control your portion size,” he says. “Most men eat big portions so they need to watch that. Plus they need to make sure their carbohydrates are at a moderate level and that they’re not white, refined or processed carbohydrates.”

Morning cardio and afternoon full body workouts, three times a week, should get you in shape in 5-6 months if you’re the average guy.

Extreme heat can be dangerous to your health.

Whether working outdoors or enjoying the sunshine it’s important to stay hydrated and to keep your body as cool as possible.

1. Hydration is key

Hydrating at frequent intervals is critical, rather than waiting until you’re at your maximum thirst.

“The minute you think you need a drink, stop and take the drink right then,” Byrne said. “If you don’t you’ll end up getting heat exhaustion.”
2. Drink cool – not cold – water

This distinction makes all the difference. Byrne described the sensation from drinking extremely cold water like getting a brain freeze from a Slurpee, except amplified.

3. Start early

If you’re working outside, make every effort to start before the sun comes up or at least before it’s reached its peak.

His company routinely starts work at about 5 a.m., and the crews try to finish up by 1 p.m., says Byrne.

4. Stay wet

If he notices that somebody has stopped sweating, Byrne recognizes it as the first sign of heat exhaustion. He’s experienced it more than once.

“No matter what that individual is doing, he needs to go sit in the shade, sip some water – just sip it, don’t chug it – and just get yourself off the roof and in the shade,” he said.

When working with metal roofing, Byrne said, he brings a hose up and douses himself with water to stay cool.

5. Dress strategically

Although the roofers are required to wear long sleeves, Byrne said he wears light colors to reflect the sun.

Even the color of your footwear is significant – Byrne said white shoes versus dark shoes could mean the difference between having cool feet and feeling like you have blisters.

Love ice cream but hate the calories?

There are some great frozen treats which offer a lot of flavor without all the fat and calories.

Scoop up the info and learn the facts about your frozen favorites and see where a few substations can keep your fitness on track.

Does this sound too good to be true?

Starting the day with dessert may be the way to keep off unwanted pounds while indulging yourself, a little.

It seems that cravings are kept at bay throughout the day and ghrelin, the hunger hormone, decreases when dessert was added leading to additional weight loss.

Bear in mind, the results don’t suggest that everybody should simply add a glazed doughnut to their morning meal. The study looked specifically at people eating strict low-calorie diets — 1,600 calories a day for men, and 1,400 calories a day for women. The research included nearly 200 nondiabetic obese adults, who were randomly assigned to one of two low-calorie diet groups; both were identical except for breakfast: one group (the lucky ones) ate a 600-calorie, high-carb, breakfast that came with a choice of a cookie, chocolate, cake or a doughnut for dessert. The other group ate a 300-calorie low-carb breakfast. Both breakfasts were rich in proteins, such as tuna, egg whites, cheese and low-fat milk.

Not all calories are created equal when it comes to weight loss.

Researchers have found that not all calories are created equal and that the types of calories you eat, particularly after losing weight, can have a profound effect on how efficiently your body burns calories and keeps off unwanted pounds.

The ideal diet that promotes a fast metabolism — that is, your body’s ability to quickly burn off calories — as well as promotes long-term health in terms of disease-free organs appears to be (surprise!) fresh vegetables and whole grains or any foods that reduce the surge of blood sugar after a meal.

Foods which are low glycemic seem to promote the best chances for weight loss and overall good health.

The glycemic index is the rate at which blood sugar spikes after a meal.

High glycemic foods cause a blood sugar surge and abrupt decline resulting in fatigue and hunger, where as food which measure low on the glycemic index produce a low steady supply of energy to the body and a less rapid decline thus no surge of hunger.

Unprocessed, whole foods offer the best results.

Clean and lean proteins such as nuts, beans, legumes, fish and egg whites can promote weight loss and provide the body with energy and satiety for long periods of time.

Front loading your day with healthy calories like protein, fruits and dairy can help keep you full and energized.

Avoid eating heavy meals before bedtime and have nutritious snacks throughout the day.

These few tips go a long way to create healthy eating habits.

Eat several small meals during day and concentrate your most of your calories in the morning so you’ll have time to burn them off before going to sleep.

Breakfast
The Foods
Dairy, eggs, whole grains, and fiber. If you usually skip breakfast, start with a glass of milk or a slice of cheese with whole-wheat toast. Or, if you wake up ready for a meal, have walnut-flaxseed oatmeal with some yogurt and blueberries.

Lunch
The foods
Vegetables, beans, fruits, nuts, and whole grains. Think soups and salads.

Dinner
The foods
Leafy greens and other vegetables, lean meats, fish, beans, and legumes.

Snacks
The foods
Yogurt, berries, walnuts, red bell peppers with cottage cheese, whole-grain cereal with milk, and apples and cheese.

Note: If you feel distracted or feel like doing these exercises will affect your commute negatively, don’t engage in these activities.

Abdominal Exercises

Traditional crunches aren’t the only way to tighten your abdominals. Livestrong.com suggests trying out the “spotlight crunch,” which consists of inhaling slowly and tightening your torso as you exhale. When you inhale, slowly relax your stomach while taking a deep breath and repeat the exhaling maneuver. Make sure that you’re sitting upright while doing this exercise and that your shoulders are straight over your hips.

Glute Exercises

O The Oprah Magazine features an article about invisible fitness moves you can do, and one of them helps you work out your buttocks. To do the “glute squeeze,” sit up straight, tighten your abdominal muscles, and squeeze your buttocks together for 3 to 5 counts. Then, release for 2 counts and repeat 15 to 20 times (for each set). While this article doesn’t mention doing this exercise in cars, it’s a sitting exercise. Try it with caution, and make sure the car is always stopped.

Working Your Core

This move from The Daily Beast can work out your core, back, arms, and shoulders all at once. When you’re at a light or stuck in traffic, place your hands on the roof of the car, squeeze your abs and push up with your arms simultaneously. This creates a hold that will strengthen many areas of the body.

Conclusion

If you want to work on strengthening and toning some muscles, your morning commute may be a good time to do it. The convenience of these low-maintenance moves can help you exercise even when you don’t think you have enough time.

1. Exercise with a Partner

One of the best ways to stay motivated is to have someone who will hold you accountable. If you know a friend is waiting for you to arrive so you can go for a run or a walk, you’ll be much more motivated to get ready and go. It also means that you have a firm time for exercise, so you can’t say, “Oh, I’ll go later.” You know you won’t!

2. Pick Something That Motivates You

Decide why you want to work out, and focus on that. Maybe it’s to feel more energetic, healthier, or just to walk up the stairs without breathing heavily. Whatever it is, keep that image in your mind as you exercise. When you don’t want to do it, remember why it is you’re exercising. Maybe you see your grandma who can barely walk, and you’re determined to be in shape when you are her age. Whatever it is, keep that focus.

3. Keep Variety in Your Routine

One surefire way to lose your motivation is to let your exercise routine stagnate. If you do the same thing every day, you’ll get bored, and so will your muscles. If you’re finding yourself dreading your exercise, pick something new. Find a local yoga studio or adult karate class. Attend a Zumba class or swim laps. Just by doing something new, you’ll be re-energized. 

4. Get Your Fitness Certificate

One way to really motivate yourself is to earn any number of fitness certificates. This could be a certificate to become a personal trainer or fitness trainer. If you’re looking for a new career, this is a great way to motivate yourself to stay in shape (After all, who would want a flabby personal trainer?) and make some money at the same time.

5. Create a Reward System

Stay motivated by rewarding yourself for exercising. This could be something like letting yourself buy something you’ve been wanting if you exercise for a specific number of days in a row. If you’re trying to lose weight, avoid rewards that involve food. 

6. Don’t Pressure Yourself

One thing to avoid is putting too much pressure on yourself. Even if all you can do is go for a 20-minute walk during your lunch hour, that’s still something, so give yourself credit.
A lot of times, exercise is all about your state of mind. Follow these tips, and you will be successful. What is it that helps you force fitness into your life?