If you’re having a hard time getting your abs to come in, make sure you’re not passing by the squat rack on your way to the exercise mat to do countless crunches. Squats and deadlifts essentially work your abs just as well (if not more) than standard crunches.
If you’re looking for a solid ab routine to supplement into your workout, try this one from Men’s Fitness.com. It’s basic and you can do it on your off days.
MensFitness.com has low down on some surprise foods that can help you build muscle. MF also fills you in on how to prep the muscle foods, as well as properly cook them.
1. CLAMS
Why they’re good for you: Clams are loaded with iron and are one of the few meats high in vitamin C — one serving contains nearly half of your recommended daily intake.
Prep: None needed. Just toss the shells on the grill.
How to cook ’em: Grill over high heat until they pop open.
2. LOBSTER
Why it’s good for you: In or out of the shell, lobster meat is significantly lower in fat than pork and beef, with a healthy dose of calcium.
Prep: While the lobster is still alive, cut it in half lengthwise, drain and reserve the juices, and brush with olive oil or butter.
How to cook it: Place the cut side down on a very hot grill for 3 minutes, then flip and pour the juice over the top; grill for another 4-5 minutes. The heat caramelizes the meat, giving it more flavor.
3. VENISON
Why it’s good for you: Deer meat has fewer calories than chicken breast and twice as much iron as beef.
Prep: Marinate in red wine or olive oil before grilling.
How to cook it: Lean meats are best cooked to medium rare, so 3 to 4 minutes per side over high heat.
4. OSTRICH
Why it’s good for you: This long-necked beast is very lean and contains a large amount of iron.
Prep: Drizzle with or marinate in olive oil. Since the meat is lean like venison, it needs added fat to stay moist.
How to cook it: Grill over high heat, allowing the meat to cook for 3 to 4 minutes per side.
5. SWORDFISH
Why it’s good for you: Besides being the ultimate sailing trophy, swordfish has virtually the same number of calories per serving as chicken or beef, and it’s loaded with heart-healthy omega-3 fats.
Prep: Brush with olive oil and top with a squirt of fresh lemon juice.
How to cook it: Just like ostrich. Grill over high heat for 3 to 4 minutes per side.
How do baked potatoes stack up against their brothers, the sweet potatoes? Cooking light.com pits them head to head.?
Calories
6 oz. Baked: 189
6 oz. Sweet: 214
Fat Grams
6 oz. Baked: .17 grams
6 oz. Sweet: .19 grams
Fiber
6 oz. Baked: 4.2 grams
6 oz. Sweet: 7.1 grams
As the article notes, while baked potatoes have less calories and fat grams, sweet potatoes have almost three grams more of fiber and have more beta carotene, which helps build immunity and strengthen bones. Both are loaded with vitamins, but it’s important to eat the skin (especially with a baked potato) because that’s where most of the vitamins are stored.
While either baked or sweet potatoes are healthier than bread, try to reach for the sweet the next time you’re at the grocery store.
…make sure you have a competent one, too. Here’s a video clip to help encourage your ass to have a partner or spotter who knows what the hell they’re doing. (Thanks to one of our readers, Build Muscle Fast, for sharing the clip).
The kid who breaks the fish tank and yells out, “Mom! Mom!” is hilarious.
In the Feburary issue of Men’s Health, the mag offers advice to fix four hidden causes of shedding:
1. Sudden Hair Loss
The trigger is emotional or physical trauma. The shock can cause telogen effluvium, a condition that makes hair stop growing and fall out. “Imagine going bald overnight,” says Jessie Cheung, M.D., an assistant professor of dermatology at New York University school of medicine. As your mind and body recover, so too will your hairline.
2. Steady Hair Loss
Hair follicles demand a steady infusion of nutrients to sustain rapid growth. If you’re shedding more than usual for 2 or 3 months straight, look at your diet: Too little iron, biotin, or zinc can send hair into starvation mode. To restore those nutrients, eat more broccoli, spinach, and eggs. Also, pop a daily multivitamin, such as Centrum.
3. A Round, Smooth Patch
A silver-dollar-size bare spot signals alopecia areata. The cataglst is still unknown, but stress and genetics are likely culprits, says Kevin McElwee, Ph.D., an assistant professor of dermatology at the University of British Columbia. See a dermatologist for corticosteroid injections to ease the inflammation causing your hair to hibernate.
4. A Round, Scaly Patch
You probably have tinea capitis, a fungal infection. (Think athlete’s foot of the head.) Your body battles back with a wave of white blood cells that harm hair follicles. Try an over-the-counter antifungal shampoo, such as Nizoral. If that doesn’t work, as for a prescription antifungal medication, such as Lamisil.
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