The 100 Best Fitness Tips ( 61 - 70 )

61. Sit Back, Squat More

Use a bench to squat with perfect form. That is, stand in front of the bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.

62. Shake Your Muscles

Eat immediately after your workout. Men who drank a shake within 5 minutes after their weight workout gained muscle, but men who consumed the drink 2 hours later did not.

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63. Get Stronger Legs

Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.

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64. Tape Your Jams

If you have a finger that is frequently jammed, tape it to a neighboring finger when you play sports. Together the two fingers will be stronger and less likely to bend at an odd angle.

65. Use Iron, Get The Lead Out

ift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners' 5-K times by 30 seconds.

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66. Save Your back

Squeeze your butt muscles when you lift weights over your head. You'll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries.

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67. For a Better Warm Up, Train Your Brain

Don't forget to warm up your brain. "Preparing your central nervous system for activity is just as important as preparing your muscles," says Vern Gambetta, former director of conditioning for the Chicago White Sox. That's because your central nervous system tells your muscles when to contract. Try standing on one leg while you squat down, and touch the floor in front of it with your opposite hand. Do two sets of 10 to 12 repetitions with each leg.

68. Loosen Your hips

Keep your heels on the floor when you squat. If you can't, your hip flexors are too tight. Try this stretch: Hold onto the sides of the squat rack and lower yourself until your thighs are parallel to the ground. Hold for 30 seconds. Return to a standing position, then repeat five times.

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69. Squeeze Out Gains

Squeeze the bar inward when you bench-press. This works more muscles in your chest. But squeeze it outward when you do the close-grip version of the exercise—this hits your triceps harder.

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70. Make More Birdies

For straight-on putts, aim exactly 17 inches past the hole. That's because the 17 inches of green surrounding the cup will be free of footprints, meaning blades of grass there are thicker and more upright and will slow down your putts dramatically.

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The 100 Best Fitness Tips ( 51 - 60 )

51. Drink Up, Get lean

Drink low-fat milk. Scientists in Canada found that people who consumed more than 600 milligrams of calcium a day—roughly the amount in 2 cups of milk, a cup of broccoli, and a half cup of cottage cheese—had lower body fat than those who consumed less than 600 milligrams a day.

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52. Slash Your Score

When you're putting, aim high on breaks. Whatever you think the break is, double it and you'll come much closer to being correct.

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53. Multiply Your Muscle

Follow this simple formula to build more muscle: Multiply the amount of weight you lift for a particular exercise by the total number of times you lift it. Try to increase that number every workout by lifting heavier weights, increasing your repetitions, or doing more sets.

54. Be More Flexible

Spend twice as much time stretching your tight muscles as your flexible muscles. Focus on problem areas instead of muscles that are already flexible. Typical problem areas for men: hamstrings, shoulders, and lower back.

55. Recover Faster

When you're recovering from a muscle injury, begin exercising again as soon as you can. Try a few minutes at low intensity to test yourself. Go slowly—no explosive movements. If you experience pain, stop immediately. Afterward, ice the area for 20 minutes and exercise again the next day. You should be able to go a little harder and longer each workout.

56. Reach Your Goals

Set your goals in reverse. That is, pick a date of completion and work backward, writing down short-term goals as you go. "The goals then seem more like deadlines,"

57. Run Hills Faster

When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your airways, making it easier to breathe than if your upper body were hunched forward.

58. Manage Your Middle

Do your ab exercises at the beginning of your workout if you can't pass this test: Sit with your feet flat on the floor and your legs bent—as if you had just performed a situp. Then place your fingers behind your ears with your elbows pulled back. Lower yourself to the floor as slowly as possible. If it doesn't take at least 5 seconds, you need to prioritize your abdominal training.

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59. Win a Marathon

To build speed and endurance, train like a Kenyan: Go slowly for the first third of your run, at a normal pace in the middle third, and at a faster-than-normal pace at the end. Gradually increase your starting pace each week, and you'll increase your normal and fast paces, too.

60. Outdrive Your Pals

To hit a golf ball farther, take some practice swings from the opposite side. It strengthens and balances your muscles, which may help you clear that water hazard. Do a few opposite swings on the first three or four holes, or for a minute at the driving range.

The 100 Best Fitness Tips ( 41 - 50 )

41. Get a Better Handle

To improve your ball-handling skills in basketball, practice dribbling while wearing leather or canvas work gloves. The thickness of the gloves helps improve the sensitivity of your fingertips, so you'll have better ball control when you take them off.

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42. Make More Contact

Play foosball to become a better softball hitter. It improves hand-eye coordination.

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43. Improve Balance

Use a sofa cushion to improve your balance. Stand one-legged on the cushion and move a medicine ball (or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head. Once you've mastered the move, try it with your eyes closed. "You'll improve your balance, coordination, and body control, all important athletic attributes," says Greg Brittenham, assistant coach of player development for the New York Knicks.

44. Get Stronger Fast

Do the same amount of exercise in 10 percent less time. It forces your muscles to work harder and improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on Monday, try to do it in 27 minutes on Wednesday.

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45. See Ball, Hit Ball

Play better tennis by training your eyes to focus faster. You'll hit more winners by learning to change your visual focus from distance, when your opponent is hitting the ball, to close up, when you're hitting it. Try this drill while riding in a car: Focus on an object about a tennis-court length away. Then quickly shift focus to a closer object.

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46. Double Dip Benefits

Do dips with your elbows in and your body straight to work your triceps. But lean forward and flare them out to focus on your chest.

47. Bench More Now

Look at your dominant hand—without turning your head—while you're bench-pressing. You'll be able to lift more weight.

48. Do More Chinups

Don't think about pulling yourself up when you do chinups. Instead, imagine pulling your elbows down. The exercise will seem easier.

49. Climb Like Spiderman

For rock or wall climbing, buy shoes that fit your bare feet so tightly you can stand but not walk comfortably. They'll give you optimal control, and you'll be better able to use your legs—the key to successful climbing.

50. Run Injury Free

One week out of every six, cut your weekly training mileage and frequency in half. You'll give your body a better chance to recover, and you'll avoid permanent, nagging injuries.

The 100 Best Fitness Tips (31-40)

31. Save Your Shoulders

Decrease the weight by 10 percent when you change your grip. So if you've been benchpressing 135 pounds for 10 repetitions with a medium grip, drop to 120 pounds when you switch to a wide grip. You'll be stressing your joints and muscles in a different way than they're used to, which can cause injury.

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32. Improve Quickness

For faster foot speed in sports, try this move: Start with your feet hip-width apart and your hands at your sides. Lift your left foot in front of you, touch it with your right hand, and lower it to the floor. Lift your right foot, touch it with your left hand, and lower it. Then touch your left foot behind you with your right hand, then your right foot behind you with your left hand. Go for 20 seconds at a time, moving as fast as you can, and repeat for a total of three to five sets.

33. Repair Muscle Faster

Recover faster from a hard workout by lightly exercising the same muscles the following day. Use a light weight—about 20 percent of the weight you can lift one time—and do two sets of 25 repetitions. This will deliver more blood and nutrients into your muscles so they repair faster.

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34. Dress better

Buy only workout clothes that are black, white, or gray. They'll go with everything, and you'll never again waste time looking for a T-shirt that matches your gold-and-purple Lakers shorts.

35. Eat Meat and Grow

Eat meat—4 to 8 ounces every day—to grow more muscle. A study reported in the American Journal of Clinical Nutrition compared two groups of older male weight lifters: One group ate meat, the other didn't. Both groups grew stronger, but only the carnivores gained significant muscle. Chicken, turkey, and fish count, too.

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36. Save Time in the Gym

Don't worry about specific rest periods between sets. Instead, rest as you need it—less in your early sets when your muscles are fresh, and more as they become fatigued. You'll cut your workout time between 15 and 20 percent.

37. Get Home-Run Power

To hit more home runs, swing with a slight uppercut at high pitches. The high swing utilizes your powerful hip and midsection muscles instead of just your hands and arms.

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38. Shake a Defender

To come open for a pass in football, run near enough to your defender that you can shake his hand. The closer you get, the easier it'll be to blow past him. As you close in on him, shorten your strides without slowing down—it'll help you cut faster.

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39. Stay in the Saddle

When you cycle, keep your pace between 80 and 110 rpm. You'll ride farther and faster with less fatigue and knee strain. To gauge your pace, count how many times your right leg comes to the top of the pedal stroke in 10 seconds, then multiply that number by 6. The result is your pedal rpms.

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40. Build Arms Faster

Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout. While one muscle is working, the other is forced to rest. You won't need as much time between sets.

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The 100 Best Fitness Tips (21-30)

21. Putt Like a Pro
Roll a golf ball across the carpet to improve your putting. The distance doesn't matter. Just toss it by hand and try to make it stop at a specific target. You'll hone your ability to judge speed and line without even picking up a club.



22. Blow Off your Belly
Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder.



23. Build Bigger Biceps
Bend your wrists to work your biceps harder. That is, extend them backward slightly—and hold them that way—while you do arm curls.



24. Heal Faster
Don't exercise when you're sick—unless your symptoms are above the neck. And even then you might do better taking a day off. Your body will use its resources to heal itself, not build muscle and endurance



25. Pick Up your Pace
Increase the speed of your running strides—not their length—to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.





26. Ditch the Weight Belt
Don't train with a weight belt. Over time, regular training in a weight belt actually weakens your abdominal and lower-back muscles. Wear it only when attempting maximal lifts in such exercises as squats, deadlifts, and overhead presses.



27. Ride More Efficiently
Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling up at the bottom of the stroke, which better distributes the work among the major leg muscles. Lock both feet on your pedals, but let your left leg go limp while you do all the work with your right leg. Do this for 30 seconds, then switch legs. Ride normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.



28. Pay Now, Build Later
Pay your trainer in advance. You'll be more likely to follow through on exercise sessions..



29. Flatten Your Gut
Work your invisible abdominal muscles. Your transversus abdominis lies beneath your rectus abdominis—the six-pack muscle—and flattens your waistline when you suck in your gut. Work it with the vacuum: Pull your belly button toward your spine and hold for 10 seconds while breathing normally. Repeat five times.



30. Stretch For Strength
Between sets, take 20 to 30 seconds to stretch the muscle you just worked. Boston researchers found that men who did this increased their strength by 20 percent.

The 100 Best Fitness Tips (11-20)

11. Kill Your Excuse

If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be no—and your favorite excuse will be gone.

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12. Help Your Forehand

To build forearm strength for tennis and racquetball, crumple newspaper: Lay a newspaper sheet on a flat surface. Start at one corner and crumple it into a ball with your dominant hand for 30 seconds. Repeat with your other hand.

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13. Muscle Up Your Back

When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you'll work your back harder. Works for pullups, too.

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14. Drink a Pint, Get Ripped

If you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then throw back a pint. In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need to achieve the same result.

 

15. Lose Your Weak Spot

If you don't like an exercise, start doing it. You're probably avoiding it because you're weak at it.

 

16. Overcome Injuries, Build Big Arms

If you hurt your right arm, don't stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their nonexercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.

 

17. Cut Pain, Increase Gain

Count your repetitions backward. When you near the end of the set, you'll think about how many you have left instead of how many you've done.

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18. Turn Heads With Your Legs

Do standing and seated calf raises. You'll get better results. "Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg versions of the exercise to hit them both.

   

19. Keep Your Stats, See Amazing Results

Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—that equates to your end goal. "It'll show you the tangible results of your training

 
 

20. Kill the Pill

Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving postexercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.

 

The 100 Best Fitness Tips (1-10)

1. Build Better Abs

Don't work your abdominal muscles every day. "Physiologically, your abs are like any other muscle in your body," says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or 3 days a week.

Learn More

2. Protect Your Neck

Put your tongue on the roof of your mouth when you do crunches. "It will help align your head properly, which helps reduce neck strain," says Michael Mejia, C.S.C.S., Men's Health exercise advisor.

3. Keep Muscles Limber

If you're under 40, hold your stretches for 30 seconds. If you're over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.

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4. Don't Drop the Ball

To catch a pop fly in the sun, use your glove to shade your eyes. It's bigger than your free hand and puts the leather in perfect position to snag the ball.

5. Grow Muscle, Save Time

Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.

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6. Exercise in Order

Use dumbbells, barbells, and machines—in that order. "The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups," says Charles Staley, a strength coach in Las Vegas. So progress to machines, which require less help from your smaller muscles, as you grow tired.

7. Strengthen Your Core

Don't be afraid of situps. We've changed our tune on these, and here's why: Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.

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8. Test the Bench

Press your thumb into the bench before lifting. "If you can feel the wood, find another bench," says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.

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9. Swim Faster

To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.

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10. Buy Shoes That Fit

Shop for workout shoes late in the day. That's when your feet are the largest. Make sure there's a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn't obviously wider and longer than your foot, go half a size bigger.

More of the 100 Best Fitness Tips (11-20) next week.