Mens Beginner Workout

Absolutely Fabulous Abs:
When it comes to working abs hard, don't waste your time: a recent Canadian study found that performing crunches on a Swiss exercise ball worked abdominal muscles up to 400% more than similar exercises done on the floor or other flat surface. Can't stand those exercise balls? You can get a similar benefit by wedging a rolled-up towel under your lower back. This angle forces your abs to work harder at the start and contract more when you crunch. Four times the benefit from the same amount of work could equate to better abs in 25% of the time.

Protein Power:
Protein is essential for life and plays a role in every biological process – from synthesizing compounds, to maintaining fluid balance, to promoting cell growth. Protein stands out against carbohydrates and fat because unlike these macronutrients, protein contains sulfur and nitrogen – two vital elements for living cells of all kinds. In short, protein must be a part of a healthy diet – but requirements vary. Depending on your personal fitness goals, diet, and the demands created by exercise, increases may be necessary. Generally speaking, one gram of protein per pound of bodyweight, per day, has been shown to be safe and effective. Consuming anywhere between 1.2 and 1.8 grams per pound (professional bodybuilders go even higher) may also be effective in terms of supporting a positive nitrogen balance for muscle growth, maintenance, and repair.