13 fitness rules you MUST follow

The philosopher Ralph Waldo Emerson once said that, “a foolish consistency is the hobgoblin of little minds.” As far as we know, however, Emerson never completed a triathlon, bench-pressed 300 pounds, or pitched a shut-out. Those who have, and those who have trained those who have, repeatedly say that the secret to success isn’t magical pills, high-tech equipment, or even transcendentalism. If you want to get stronger, lose fat, or achieve any athletic goal, they say, you’ve got to put in the hard work, and it’s got to be consistent. “If you’re not consistently carrying out your plan ninety percent of the time,” says Men’s Health adviser Alwyn Cosgrove, “you really don’t have a plan at all.” Take that, Ralph.

Ah, but easier said than done. Fortunately motivational psychologists have collected half a century of repeatable results that can help you be more consistent with your training—and everything else in your life. Here are 13 science-based tips from Heidi Grant Halvorson, Ph.D., a motivation researcher at Columbia Business School and author of Succeed: How We Can Reach Our Goals.

Set an ambitious goal. It shouldn’t be outlandishly difficult, Halvorson says, but it should be enough of a stretch that you’ll be excited to work toward it. Nobody who sets a goal of losing 5 pounds miraculously loses 20. (Need help shedding pounds?Sign up for the free Belly Off! newsletter for weekly weight loss tips.)

Be specific. It’s not enough to simply envision yourself succeeding at a goal. Halvorson says that multiple studies have shown that intention fails about 75 percent of the time. Instead envision all the hard work that will make you succeed. To do this, break down your goals into the exact steps you’ll need to get there.

Who, What, Where, When. Multiple studies have shown that deciding ahead of time where and when you’re going to do a chore more than doubles the likelihood that you will. So give your steps to success a day, time, and place. Rather than “I’m going to weight-train three hours per week,” tell yourself “I’m going to the gym on Monday, Wednesday, and Friday from 8 until 9.” If possible, do this with other people who are successfully reaching their fitness goals. Science shows that willpower is contagious. 

Why. Every goal should have a good reason behind it that matches your values and inspires you: to live long enough to play with your grandkids, or make your father proud, or help the world.  Then when you feel your willpower fading, you can remember your “why” and it’ll give you a boost. If that doesn't work, try one of these20 Ways to Stick to Your Workout.

Trust but verify. Your brain, Halvorson says, will help you reach your goals by trying to close the gap between “where you want to be and where you actually are.” To do that, however, it needs feedback. It can’t tell you to keep doing crunches if you haven’t set a goal for crunches then counted how many you’ve done. Use this to your advantage: When you’re tempted to inhale that bag of tortilla chips, a quick jump on the scale will remind you and your brain that there’s still work to do.

Create If-Thens. When you tell yourself you’ll run on Wednesdays, your brain starts to unconsciously match the If (Wednesday) with the Then (run). You can also create If-Thens to ward off potential problems: “If I crave a frosted doughnut, I’ll eat an apple instead.” “If it’s cold and rainy and I don’t want to run, I’ll just put on raingear.” “If I think I’m too tired to work out, I’ll think about my ‘why.’” Halvorson says If-Thens start to work on an unconscious level and become habits, which spares your willpower.

Self-control is like a muscle: It improves with use. The more you carry out the steps toward your goal, the easier it becomes. 

Reward your successes. Science reveals that one little gift can double your self-control, and it doesn’t have to be a box of chocolates. You can pay yourself for reaching a crucial stage, or watch an extra hour of junky TV, or simply think about what you’re learning from the process. Anything that makes you feel good will help you to be good. 

Feed your self-control muscle. Studies show that willpower weakens significantly when our glucose level drops, and can inprove significantly even from rinsing your mouth with something sweet. (But skip the Splenda; it won’t work.) So plan your eating to keep your glucose stable throughout the day. 

Recognize the will-power weakeners. Twelve-steppers are taught to be especially on-guard for slip-ups when they’re hungry, angry, lonely, or tired. If you feel tempted to lapse, do some “why thinking;” focus on your long-term goals and ideals. (If your willpower is tested, here's The Easiest Way to Resist Any Temptation.)

Don’t exhaust your self-control muscle. Trying to achieve too many goals at once can overload it and reduce odds for success. If you’re training for a triathlon, maybe leave your goal of studying for the GRE or improving your Urdu until the race is done.

Focus on mastery, not performance. Studies show that when we stop trying to be good and start trying to get better we not only do better, but work harder and persist longer. And persistence and hard work, Halvorson says, have a lot more to do with success than innate ability. 

Shut it. Overconfidence is a proven impediment to success. Studies show that talking about our goals actually reduces motivation. Stop discussing what you’re going to achieve and you’ll be more likely to actually achieve it.

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Abs in No Time

Get Ripped Fast

In these days of bogus infomercials, fat-burning concoctions, and fitness contraptions that promise incredible abs, there's something reassuring about a workout with a medicine ball. The heft of a vintage medicine ball makes us want to put on gray sweats and start heaving it around with the fellas, grunting contentedly. On the other hand, you can take the vintage thing too far. Leather is out; vinyl is in. Medicine balls now have easier-to-grab surfaces, and they come in many sizes and weights. (They still need a new name, though. Medicine?)

What Are You Waiting For?

Here's a leave-me-alone, in-a-hurry, 21st-century set of exercises that uses the weight of a medicine ball to blast your belly from top to bottom, and your obliques on the sides--those all-important muscles you use when doing twisting, turning moves in sports. The workout was designed by Jacqueline Wagner, C.S.C.S., a strength coach in New York City. The added weight of the medicine ball will give you a more intense workout than you'll get with conventional crunches. Use a ball that's light enough so you can do one set of each exercise without straining or arching your back. A good weight for ab workouts is a 4 kilogram medicine ball (just shy of 9 pounds). Start with one circuit and build up to three sets of the circuit. Use a slow, controlled movement for the double crunch and reverse crunch.

Double Crunch

Starting position: Lie on your back, with your hips and knees bent as shown and your feet off the floor. Rest your hands lightly on your chest. Position the ball between your knees.

The move: Exhale as you lift your shoulders off the floor and bring your knees toward your chest. Grab the ball with your hands and bring it to your chest as you inhale and

The finish: Return your shoulders and legs to the starting position. Transfer the ball back to your legs on the next repetition, and keep alternating ball positions for the entire set.

Seated Twist

Starting position: Sit on the floor, your back straight but leaning slightly toward the floor, as if in the "up" position of a situp. Your knees should be bent 90 degrees, your heels about 15 inches apart and resting on the floor.

The move: Hold the ball close to your chest, 2 rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you.

The finish: Repeat eight to 12 times, then do eight to 12 more starting with a rotation to your right; that's one set.

Hint: Keep your head in line with your torso throughout the movement. Perform this move as quickly as possible.

Reverse Crunch with Knee Drops

Starting position: Lie on your back, hands resting on the floor at your sides, hips and knees bent 90 degrees, and feet off the floor. Position the ball between your knees. Keep your lower back on the floor throughout the exercise.

The move: Contract your abdominals and pull your knees to your chest, then return them to the starting position.

The finish: Lower your knees to the left and return to the starting position. Drop your knees to your right on the next repetition, and alternate sides for each rep.

4 Ways to Burn More Fat

Strength training is the gift that keeps giving. You burn calories during your workout. You also burn them for hours afterwards. The harder you work, all else being equal, the more you should burn both during and after. 

But there’s a catch: The most advanced lifters don’t get much of a post-workout metabolic boost, which scientists call EPOC, short for excess post-exercise oxygen consumption. A recent study at Florida State University recruited a group of experienced lifters and had them do two different workouts. (All the lifters did both workouts, with at least one week in between.) Both workouts included the same four exercises using fairly heavy weights—85 percent of their one-rep max. But one workout included twice as many sets as the other. 

The big surprise is that neither workout produced any significant amount of EPOC. 

The problem, if you want to call it that, is adaptation. See, the lifters in this study were probably all near their max for strength and muscle development. The average guy in this study could squat 390 pounds. The more you train, the less muscle damage you do in each workout. Less muscle damage means you burn fewer calories during recovery, since your body isn’t working as hard to make repairs. 

So the more experienced you are, the more creative you have to be to get the results you want from your training, especially when your primary goal is fat loss. Here are some ways to burn a few more calories before and after each workout. 

1. Do more total work. If the workout calls for sets of 10 reps, most of us stop when we get to 10, even if we could’ve done one or two more. So don’t stop. Just doing one more rep per set could give you the equivalent of 15 to 20 more per workout—the equivalent of two extra sets in the same amount of time. 

2. Move more between sets. If you’re alternating between two exercises, you can add a third exercise during the rest period, as long as it doesn’t exhaust the same muscles. You might try a set of jump squats or jumping jacks between two upper-body exercises, for example. If you’re doing a heavy lower-body exercise for straight sets, you can add a core exercise, like medicine-ball slams between sets of deadlifts, or pushups between sets of squats.

3. Take shorter rest periods. In a 2011 study in the Journal of Strength and Conditioning Research, EPOC was slightly higher when subjects rested 1 minute between sets vs. 3 minutes. Abbreviated rest is especially useful when you’re pressed for time. 

4. Focus on your biggest muscles. In the same study, the Brazilian researchers showed that subjects burned about 75 percent more total calories from 5 sets of leg presses vs. 5 sets of chest flies. The reason is simple: The more muscle mass you use, the more calories you burn. When your goal is to get leaner, you’re best off including lower-body exercises like squats, lunges, and deadlifts in every workout, rather than doing split routines. Save “chest day” and “arm day” for bodybuilders and reality-show contestants.

Most important, though, is to remember that adaptation is a win. It means you’ve made all the newbie gains and graduated to the intermediate class. But just because progress isn’t as easy as it used to be doesn’t mean it has to stop. You can stay on track with a few tweaks to your workout, combined with a more disciplined diet. 

To your body, it doesn’t really matter if you burn calories during or after the workout. They all count the same.

A First-Timer's Guide to Yoga

OVERVIEW

Before you set foot inside a yoga class, you should be able to wrap your legs around your head, keeping a beatific smile on your face while choking on incense and simultaneously engaging your bhandas (yes, that's legal).

Just kidding! None of this need apply—provided you act on our advice. Here's how to avoid common pitfalls and surprises—and how to look like anything but a beginner. All of this and more can be found at iyogalife.com. That's where you can also locate a yoga class, since after reading this article you'll be ready to sign up. Baron Baptiste, a tough-love yoga teacher who specializes in boot camps for the uninitiated, is here to guide you.

YOGA IS NOT A CULT

Closer to physiology class than a Trekkie convention, yoga is a bona fide science. Yes, some instructors talk of prana (the life force), display Hindu or Buddhist deities, or lead classes in brief chanting. Don't let this stuff spook you; just consider it something to focus on, rather than, say, the sirens outside or your neighbor's nice legs. Concentrate on the techniques you're learning, especially matching your movements to your breathing. "Focusing on the physical aspects of yoga is where you start," Baptiste says. "The rest is yours for the taking but entirely optional.”

GIVE YOUR VISA CARD A BREATHER

Your "new" yoga clothes may already be in your closet. Try not to choose your baggiest gym clothes, though. "Tight clothes make it easier for teachers to see how your body is set from the feet to the shoulder blades, so they can adjust your pose," Baptiste says. Do buy a mat. Germs thrive on studio-owned mats, and yours will probably pack more cushion and stickiness than the studio's tired stock.

YOUR YOGA'S ONLY AS GOOD AS YOUR TEACHER

Teachers registered with the Yoga Alliance have had 200 to 500-plus hours of training at an approved studio. (Go to yogaalliance.org and click on "Registered Teachers" to plug in a name.) In class you should feel a personal connection to your teacher and enjoy his or her style of teaching. An experienced instructor recognizes when a student is struggling and "allows the individuals to adapt each posture to themselves," Baptiste says. Another clue you're in good hands: The teacher asks new faces in the room to describe their experience levels and injuries.

THE FRONT ROW IS FOR GEEKS

Okay, not really. But new students should choose another spot. "Start in the second row or the middle of the room so you can see what the rest of the class is doing, and what the teacher is doing," Baptiste says. You might want to take a spot near the wall for support during balancing moves and standing stretches. (And, no, that's not considered cheating.)

YOU CAN TAKE TIMEOUTS

Anytime you feel that you can't hang with what the teacher and class are doing, just take a break by going into child's pose: Kneel on the floor, sitting on your heels. Bring your big toes together and your knees about hip-width apart, then lean forward, essentially lying facedown on the mat with your legs bent underneath you. Breathe. "At first, this might feel like admitting defeat, but it's really a sign that you own your own practice," Baptiste says, "and that you're cool with your body's limitations."

SOMETIMES BLOCKING IS A GOOD THING, TOO

Grab two of those foam or wooden bricks piled on one side of the studio, and keep them next to your mat. (Phonebooks work at home.) These props compensate if you can't bend over and reach the ground in standing poses, allowing students of all levels to stretch deeper and align better. You can wrap a canvas or cloth strap (even an old sweatshirt) around the foot of an outstretched leg during seated poses to help keep you from straining your back. If you're at all unsure about how to use these props, ask.

SIP IT GOOD

Yoga can be hot, slippery, and thirsty work. Make sure you bring a water bottle—grab a biggie for vigorous Vinyasa or power yoga. Hydrate yourself, knocking back plenty of agua before class, then again both during and after. Have a headache? You haven't drunk enough.

DON'T SLIP UP

To avoid pushing up into Downward Dog, only to have your hands whoosh out from under you, "place a towel over your mat and under your hands and feet," Baptiste says. And don't forget: "If you find yourself getting dizzy, go into Child's pose until you feel clearheaded again."

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Stir-Fry Garlic Beef and Vegetables

Inject some grilled beef goodness in to your stir fry

In the depths of winter, you’re excused for buying a prepackaged frozen stir-fry dinner. You want a relatively healthy meal on the quick and you could pick far, far worse options. But in the summer? Dude, come on.

Not only is most produce at its freshest, crispest, most-flavorful right now, you’re missing out on a quick way to upgrade your stir-fry: grilling your protein. Oftentimes, stir-fried beef, chicken, pork, or shrimp can fade into the background of the dish, tasting much like whatever other ingredients you’ve thrown into the wok. By marinating your protein and charring it over fire you’re adding an injection of extra-meaty flavor into dinner. 

Or lunch leftover the next day. Or, hell, heated up and served with eggs with breakfast. This recipe is that good and definitely worth the extra effort of scrubbing your grill grates. Because, after all, there’s not much summer left before it’s back to the stuff in the freezer bags ... 

Simple garlic beef stir-fry
Recipe by Chad Newton, culinary director of Asian Box in Palo Alto, California 

What you’ll need:
1 cup fish sauce
1 cup brown sugar
3 garlic cloves
1 shallot
1 small Thai chili
2 Tbsp chopped lemongrass
2 Tbsp peeled and chopped ginger
1 tsp freshly ground black pepper
½ cup canola oil, plus 1 Tbsp
1 lb flank steak cut into 1-inch strips
½ medium yellow onion, sliced thin
4 large carrots, cut into matchsticks
1 cup broccoli florets
2 Tbsp water

How to make it:
1. In a food processor or blender add the fish sauce, brown sugar, garlic, shallot, Thai chili, lemongrass, chopped ginger, black pepper, and canola oil. Puree until the marinade comes together, but not so much that it reaches a sauce-like consistency.

2. Marinate the beef with ½ cup of the marinade for a minimum of 15 minutes or as long as an hour. Reserve the remaining marinade in the fridge.

3. Preheat your grill to direct, high heat or heat coals until white and hot. Sear the meat until a dark brown crust develops on all sides, 8 to 10 minutes total. Remove the beef from the grill and allow to rest. 

4. Heat 1 Tbsp of canola oil in a wok placed over medium-high heat. Add the onions, carrots, and broccoli. 


Stir-fry until the onions just begin to turn translucent, about 1 minute. Add the water and 2 Tbsp of the reserved marinade. Continue to cook the vegetables, stirring frequently, until well glazed, about 5 minutes. Serve the beef with the vegetable mixture and cooked brown or jasmine rice, if desired. Makes 4 servings. 

Bow Ties

As far as iconic menswear pieces nothing stands out more today than the bowtie. An accessory associated with sophistication and refinement and in today’s world of fashion this piece has become synonymous with a man who likes to stand out. In days gone by the bow tie was merely an accessory of formality, a requirement when one would attend a sophisticated soiree, in the company of the rich and wealthy. Now in the world of modernity and innovation the bow tie is now a piece of fun, wearable clothing that makes a statement about who the wearer is. Bow ties are a fun and inventive way to add some extra style to an outfit. A quote from Warren St John of the New York Times sums the bow tie up perfectly:

“To its devotees the bow tie suggests iconoclasm of an Old World sort, a fusty adherence to a contrarian point of view. The bow tie hints at intellectualism, real or feigned, and sometimes suggests technical acumen, perhaps because it is so hard to tie. Bow ties are worn by magicians, country doctors, lawyers and professors and by people hoping to look like the above. But perhaps most of all, wearing a bow tie is a way of broadcasting an aggressive lack of concern for what other people think.”

Bow Tie Back Story

It has been said that bow ties originated amongst the Croatian Mercenaries during the Prussian wars of the 17thCentury, they would apparently use a scarf around the neck to hold together the opening of their shirts. Who knew that the bow tie could ready someone for war, I use coffee and a bow tie to ready myself for work and sometimes that even seems like a battle. The Croatian Mercenary version of this iconic accessory is what may have laid the plans for the development of what we call the cravat. This was adopted by the French upper classes of the 18thand 19th centuries, at this time it was the French aristocrats that were seen as the leaders in fashion and style.

The most traditional bow ties are usually of a fixed length and are made for a specific size neck; this is where sizes of bow ties have similarities of collar sizes on shirts usually ranging from approximately 14 and 20 inches. It has now become a popular trend to wear pre-tied adjustable bow ties, not only does this moderate production costs but it also gives the wearer more options and is less time consuming to put on than a traditional bow tie which the wearer would have to tie himself.

Stereotypical Association

Past connotations instinctively gravitates the mind towards this idea of old school professors, and ancient university lecturers as the stereotypical wearer of a bow tie. Along with this is the idea of geeks and nerds which many years ago was a negative association. However trends have evolved and the idea of being a ‘geek’ is considered stylish and on trend. Simultaneously thick rimmed geek glasses have become popular amongst the younger fashionista who regularly buy imitation geek glasses to look cool even though they have no visual impairment, just a simple desire to look ‘cool’.

The popularity of the iconic bow tie has lead to an influx of fashion retailers supplying and selling an abundance of these versatile little accessories. It’s hard to believe that something as small and simple as the bow tie could have as much impact on men’s fashion as it has. You can pretty much pick up one of these dapper accessories from any fashion store or website. Why not take a look at some of our favourites that we have spotter on our favourite websites.

Conclusion

If you think back to wear this simple little accessory started, to where it is now and how it is considered as part of a dapper gent’s wardrobe; really makes you think how iconic the humble bow tie has become. Many celebrities can be seen sporting them and many designers include them as part of their collections and runway shows. As always we look to fashion to inspire us in new ways, and to show us different paths of self expression through the simple choice of garments. So we look to the bow tie with admiration, and the next time you fasten one around your neck be sure to take heed the power in the simplicity of this iconic piece of menswear.

Shorts

As we all recover from the shock of the surprise heat wave, we instantly realise that our winter wardrobes that we utilised during our traditional dank British summer will no longer serve their purpose. Now that the sunshine has really come alive it would appear we may now actually take the chance on purchasing and wearing a real summer wardrobe, one that actually looks like it belongs in the sunshine. T-shirts and polo shirts can still be utilised but trust jeans and chinos are no longer a realistic option. What we all need to invest in is a good pair of summer shorts, so here is our guide to a much needed wardrobe essential also known as shorts.

Shorts are indeed a simple garment intended for sporting events and more importantly summer days. In more recent seasons shorts have taken on a more stylish identity, and it is amazing how many guys still need to embrace this fine piece of menswear. Back in the day before World War II, men always wore trousers and shorts were reserved for boys’ school uniforms and play clothes. But with the onset of the war, soldiers in the tropics were issued uniforms with shorts to both conserve material and provide more comfort. From then on, shorts were still reserved for recreation and specific athletic sports, like tennis. It wasn’t until the 1950s that Hollywood trendsetters began wearing shorts for casual summer wear, and the trend was slow to catch on.

Shorts have taken a step forward in terms of being part of a man’s wardrobe, and they are now not only available as a casual piece but as a smart item of clothing too. There are many different options in regards to length, while some cut off at mid thigh others can land just above the knee too. Length and fit is a matter of taste and style; however a close fit in the waist and straight legs down to the knee is a style that suits most men.

Finally, on to the fabric. Your choice in materials is abundant when it comes to shorts, however it should still be noted that some fabrics are more formal, and therefore appropriate, for certain occasions. Canvas board shorts, for example, shouldn’t be worn outside of the pool area because of their shorter length. Loud patterned shorts like madras or plaids may be best left for vacations. Coloured chino shorts are great for outdoor events like lunch on a patio or barbecues in the backyard, while traditional khaki may be worn for more formal events. Linen shorts, perhaps with a pleat, may be appropriate for more proper settings, and seersucker has a versatile look that can be dressed up or down.

Casual Shorts

Formal Shorts

Finally

With the heat now leading us to believe that it shall be sticking around for a while, these options of shorts are the perfect way to remain cool while still staying stylish. With the many styles available it will be easy to find something to suit you and your personal style. So what are you waiting for? Make a purchase and get those legs into the sunshine.

Water marble Nail Design

This is another fresh nail design idea, which will make you feel like the Queen of the sea. Ideal manicure for everyday and special occasions. Besides being extremely beautiful, it is very creative and easy to do as well. Follow the steps below to make an amazing nail design with your own hands.

1. Gather a collections of sea colours – navy, minty green, white- a combination you like. You will need some tape to protect your fingers and a glass of water.

2.Paint your nails with a base colour

3. Cover your finger`s skin with tape to protect it from being painted

4. Put a few nail polish drops of each colour into a glass of water(one into another) and use a pin or any other suitable tool to cover the surface of the water with nail polish.

5.Dunk your finger into the cup and wait for a while

6. Take it out

7.Use an ear pad to clean the  nail polish from the sides

8.Repeat the procedure with each finger and add a top coat.

Now, you have a beautiful nail design in just a few minutes and minimum efforts!

XOXOXOX

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