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Instantly slim down your arms with these 7 fashion rules Have a little extra meat on your arms? Don’t let your shirts accentuate that fact. Brian Boye,   Men’s Health   fashion and grooming director, shares 7 ways to make your arms appear slimmer. (If you have the opposite problem, learn How to Make Your Skinny Arms Look Their Best.) T-SHIRTS Go Loose Your sleeve shouldn’t look like it’s strangling your bicep. “Opt for something with a little wiggle room,” says Boye. “An inch or two of excess sleeve fabric will provide the right proportion of flesh and fabric.” Think Dark There’s a reason almost every woman has a go-to little black dress: Dark shades are slimming, says Boye. Select colors like black, navy, and charcoal over white. 

Drop One Belt Size in One Month! The scale isn’t the best indicator of fat loss. If you want to lose inches around your middle, you need to pack on pounds of lean muscle. The reason: Muscle takes energy just to maintain, which burns a ton of calories around the clock.   That’s why the ultimate gut check is the way your clothes fit. Following a muscle-building program like the one below will help you drop one belt size in four weeks—regardless of what the scale reads. Don’t believe me? I’ve used similar programs at my gym, Results Fitness, in Newhall, California, where hundreds of members have dropped one clothing size within the first month, and two clothing sizes in 8 weeks. They not only look better, but they feel better, too. They’re stronger and leaner, and have more energy than ever before. The workout eliminates all excuses, too. You just need two dumbbells, a few feet of floor space, and a half an hour a few times a week to turn your body into a fat-burning machine. Want to ...

These three moves will help you look better and feel better There are some exercises that you just can't get enough of. Three such examples: wall slides, thoracic rotations, and single-leg hip raises. Unusual names, yes. But while you may not be familiar with these moves, chances are, you should be doing them every day. Why? Because they help offset the toll that working on a computer—or even a mobile device—takes on your body. Specifically, that toll is poor posture, which frequently leads to neck, shoulder, and back pain. And because sitting and slumping as you type, surf, or text can consume hours of your day, the more frequently you perform these moves, the better. The best part: You can do these no-weight, no-sweat exercises anywhere. Stop what you're doing right now, and imagine that there's a string attached from the ceiling to your chest. Now imagine that the string is being tightened, pulling your chest closer towards the ceiling. If you were sitting with good post...

Eat This, Lose Weight! The key to losing weight isn’t to deprive yourself until you hallucinate about pastries. In fact, your best bet at shedding pounds is to add certain foods to your diet. Turns out, eating high-protein meals and snacks could help you lose weight, according to a new review published in   The American Journal of Clinical Nutrition . Researchers from the University of South Australia in Adelaide analyzed 24 past studies that compared reduced-calorie, high-protein, low-fat diets with reduced-calorie, standard-protein, low-fat diets. On average, over a 12-week period of time, dieters who ate more protein lost nearly 2 pounds more than those on a standard-protein diet. Plus, 3 out of 5 participants with a high-protein diet reported feeling more satisfied than those with a standard-protein diet.

Reveal your six pack with these big muscle moves To whittle your middle, grow tree trunks for legs. Muscular legs can help you fend off belly fat, according to a study from Japan. People with the most muscle mass on their legs had the least visceral fat—the dangerous kind that surrounds organs. Compared with smaller muscles, your leg muscles burn more fat before it can deposit around your organs, explains study author Michio Shimabukuro, M.D., Ph.D. Start melting your middle by adding these three lower-body exercises to your routine today.

                  It’ll take strength, endurance, and grit to beat the clock This fitness challenge consists of four exercises: the groiner, curl-to-press, skater hop, and triceps kickback. You’ve probably done all of these movements before—but we guarantee you’ve never done them like this. Here’s how it works: You’ll need to complete a ladder of 10 groiners, 11 curl-to-presses, 12 skater hops, and 13 triceps kickbacks. Twice. With no rest.  In three minutes or less.  Can you do it? Watch the video above to see Todd Durkin, C.S.C.S., author of  The IMPACT! Body Plan ,  demonstrate the challenge. Then give it a try and let us know your time in the comments below.

You don’t have to live with chicken legs If you want to banish your chicken legs, your current routine of 3 sets of 10 reps of a calf exercise isn’t going to cut it.  The fix for skinny calves: high-frequency training (HFT), which involves hitting your calves  twice  a day. Your body adapts to the extra work bouts by accelerating the recovery process. And since your muscles grow bigger and stronger during recovery, you’ll speed up your gains. Your calves are the perfect candidates for HFT because they already  recover quickly. They have to—you spend hours walking on them, after all. That means you can work them more without compromising your workout the next day. Other muscle groups couldn’t handle that.  Increasing training frequency doesn’t mean you need to spend more time at the gym, though. The exercises below only require your body weight and a step, so you can do them anytime, anyplace, including your bedroom or an office staircase. DO THIS TWICE A DAY Per...

The Exercise That Will Smoke Your Six Pack For a greater challenge to the classic plank, take your workout sideways with the lateral crawl. “It’s essentially a sideways moving plank,” says Sam Stauffer, an expert trainer for   Men’s Health  Thrive , a cutting-edge functional training system. “When you move side-to-side you have to take a hand and foot off of the floor at the same time,” says Stauffer. “This causes instability that your abs have to fight against to keep your body in a straight line from head to toe.” The benefit: Your core gets stronger, from every angle. Perform just a few yards in each direction to wake up your abs before your workout, or go for 30 to 60 seconds to ignite a deeper burn in your six-pack.  Keep in mind, the exercise only “works” if you do it right. Sloppy technique—the kind you often see people using with conventional planks—won’t provide the results you want. So watch the video above to learn how to perform the lateral crawl with perfect ...

Build Your Chest with Just 3 Exercises Want to elevate your pushup game? Try this compound progression—a combination of exercises that targets the same muscle group with a few different moves. Each pushup variation in this progression will work your chest in a slightly different way. “You’ll have to fight through fatigue, but since you’re changing the challenge with each move, you can keep going,” says Andy Speer, creator of  The Anarchy Workout —an intense new fitness DVD from  Men’s Health that will help you melt fat in less than a month and a half.  “This will help you squeeze in a lot of muscle-building work in a short period of time,” Speer says.   Watch the video below to give this pushup progression a try. You may not be able to complete the whole thing the first time through, but after only a few workouts, you'll notice serious improvements in your strength and size.

THE BEACH STRENGTH AND CONDITIONING WORKOUT Want to look better in your bikini—without leaving the beach to hit the gym? Throw on some sneakers and get moving!  You burn almost twice as many calories working out on the sand as you would doing the same routine on a firmer surface , according to a study recently published in the Journal of Strength Conditioning and Resistance . Challenge yourself with these super-simple exercises from Chris Clark, certified beach boot camp trainer and co-founder of Tiger Athletics, a fitness studio based in Plymouth, Minnesota.

Get in shape (and stay that way) with these fitness tricks and tips for losing weight from our experts Tip 1:   Set exercise goals you can meet -- otherwise, you'll stop working out all together. Try to work out on two weekdays and one weekend day for 30 minutes to start -- if you can only do 20, that's okay too. The point is to get moving and keep moving. Tip 2:  Get on the same page when it comes to how and when your workouts will happen. Men need to realize women can't always keep up with their intensity levels -- a guy shouldn't push his wife beyond her ability. What feels like a good workout to one of you might be too much or too little for the other. The same goes for healthy eating. The identical meal may not be acceptable to both of you. Tip 3:  Men lose weight faster then women due to the fact that they have more muscle mass and can burn 30 to 40 percent more calories during the same workout. It's not realistic to see the same results in the same time perio...

TIPS -  The Yoga, Meditation and transcendent, each separately, provide multiple positive effects on our body and mind, but when we combine them, the effects are miraculous.  If exercises and breathing asanas, pranayama, meditation combined, is scientifically proven that goals are achieved more easily and get in a quick amount of time required results in better our own Being. Filipovska Ana, graduated in Thailand for transcendental meditation teacher explained all the positive effects that we get from this kind of approach.  With experience in teaching Yoga's, Mrs.  Filipovska explained in detail the benefits that we receive from Asanas and Pranayama.  Also MT's teacher gives advice to those who have health problems and how the modified exercises.  "This is why Therapeutic Yoga is developing more and more nowadays because it is with many benefits for people who have some physical or mental disorders", - says Filipovska.  - See more at: http://dielli.al...

  Amazing arms exercises How is getting a stronger, sleeker upper body like math? It's something otherwise smart women think they just can't accomplish. Or they use the excuse of getting too "bulked up." The moves here definitely won't turn you into the Incredible Hulk, but they will get your arms longer, leaner, and ready to bare when the weather warms up. Best of all, most can be done at home  using your own body weight —no need to invest in pricey gadgets or gear! Trainer tip: To boost your  calorie burn  and see results faster, march or jump in place for 2 minutes after completing each move.