Weight-Loss Success Stories: From Fat to Fabulous

Weight-Loss Success Stories: From Fat to Fabulous

Muneer A.: Before

Muneer started gaining weight steadily after his family moved to the U.S. The last straw was when he was constantly feeling sluggish, and was severely winded after climbing a flight of stairs. At that point, weight loss was a "life or death situation."

Weight-Loss Success Stories: From Fat to Fabulous

Muneer A.: After

A drastic change in diet and lifestyle helped Muneer shave 82 pounds off his frame.

Read Muneer's full story.

Weight-Loss Success Stories: From Fat to Fabulous

Bart T.: Before

Bart always enjoyed food, and eating felt natural to him. So when his weight started to climb, his standards for how he wanted to look went down--until every chest pain had him worrying about a heart attack.

Weight-Loss Success Stories: From Fat to Fabulous

Bart T.: After

Bart cut back on his food intake dramatically and also began training as a triathlete. And when he slips on his diet? "I do not dwell on the guilt … I'm far from perfect and simply move on."

Read Bart's full story.

Weight-Loss Success Stories: From Fat to Fabulous

Jan Z.: Before

Jan was a "stress-and-boredom eater--when I'm stressed I eat and when I'm bored I eat." When her husband threatened to leave because he was tired of being with someone who "just didn't care about life anymore," Jan took action.

Weight-Loss Success Stories: From Fat to Fabulous

Jan Z.: After

With a lap-band surgery in 2004, Jan was on her way to a healthier weight. She complemented the surgery with a strict diet and exercise.

Read Jan's full story.

Weight-Loss Success Stories: From Fat to Fabulous

Rebecca S.: Before

Rebecca was an active child, but after becoming inactive during college and having three children, she ballooned to 194 pounds and "barely recognized" herself.

Weight-Loss Success Stories: From Fat to Fabulous

Rebecca S.: After

Rebecca realized that her weight wouldn't disappear overnight, so she made lifestyle changes that included regular exercise and eating healthier. Now, keeping her health and future in mind helps Rebecca maintain her weight.

Read Rebecca's full story.

Weight-Loss Success Stories: From Fat to Fabulous

Sean R.: Before

After a foot injury in his younger days, Sean stopped running for 10 years and started eating the wrong foods, which lead to weight gain.

Weight-Loss Success Stories: From Fat to Fabulous

Sean R.: After

When a coworker decided to go on a diet, Sean offered to do it with her to help her out. Following a modified South Beach Diet he lost 8 pounds the first week, and the weight loss continued at a regular pace. He has since completed several 5k races and plans to run more.

Read Sean's full story.

Weight-Loss Success Stories: From Fat to Fabulous

Angela R.: Before

Angela was always heavy as a child, but all-nighters in college and working late-night shifts as a nurse led to a bad diet and weight gain. The last straw for her was when she realized she was a size 20 and weighed 235 pounds.

Weight-Loss Success Stories: From Fat to Fabulous

Angela R.: After

Exercising regularly, cutting out fast food and practicing portion control, Angela steadily lost weight. She also taught herself to stop eating as soon as she was no longer hungry.

Read Angela's full story.

Weight-Loss Success Stories: From Fat to Fabulous

Marybeth S.: Before

Marybeth began gaining weight during puberty, and eventually became a compulsive overeater. After developing obesity-related health conditions and experiencing weight bias at work, she decided to make a change.

Weight-Loss Success Stories: From Fat to Fabulous

Marybeth S.: After

Marybeth had Biliopancreatic Diversion with Duodenal Switch surgery, started a strenuous exercise program and completely changed her lifestyle. She reduced her BMI from 50 to 19.4.

Read Marybeth's full story.

Weight-Loss Success Stories: From Fat to Fabulous

Nancy: Before

When Nancy was 19, she recalled a terrible incident from childhood, and turned to food for for emotional comfort. At age 30 and weighing 300 pounds, she "decided that I needed to break out of the self-imposed prison that I had unconsciously created for myself."

Weight-Loss Success Stories: From Fat to Fabulous

Nancy: After

When years of past diets failed her, Nancy turned to laproscopic, ROUX-N-Y gastric bypass surgery. Pairing that with monitoring her daily food intake and incorporating exercise, she was able to lose more weight than she weighs now.

Read Nancy's full story.

Weight-Loss Success Stories: From Fat to Fabulous

April V.: Before

April had always been overweight, but when her children's father died, she turned to food for comfort. In 1993, she started having chest pains daily and knew she would orphan her children if she didn't do something about her weight.

April V.: After

April followed the Atkins diet, kept a daily food journal and took pictures every month to track her weight loss. Although the first few days were tough for her, she soon started to feel more energetic than she had in years, and began to exercise.

Read April's full story.

Fitness Quote

Remember to do Squats! They strengthen all of the major muscles of the lower body.

9 Simple Ways to Boost Your Health

9 Simple Ways to Boost Your Health

Tea off in the morning

Hot tea can slash your risk of kidney cancer by 15 percent, according to a review in the International Journal of Cancer. Try pu-erh tea, which is better than green or black tea at preventing DNA damage.

9 Simple Ways to Boost Your Health

Sleep smarter

Too much sleep, or not enough of it, can kill you. A British study found that getting more than 9 hours of sack time a night, or less than 6, doubles your risk of an early death from any cause. Aim for 7 to 8 hours a night.

9 Simple Ways to Boost Your Health

Pop in your lenses post shower

Soaping up while wearing your contacts can expose your eyes to infection-causing waterborne microbes, say University of Illinois at Chicago researchers.

9 Simple Ways to Boost Your Health

Drink wine, stay lean

Polyphenols, the compounds found in red wine, help your body block fat absorption, an Israeli study found. Red-wine marinades work, too.

9 Simple Ways to Boost Your Health

Lose the lint

Taking 2 seconds to empty the lint trap in your clothes dryer can prevent you from being one of the 315 dryer-fire victims each year in the United States.

9 Simple Ways to Boost Your Health

Sit back and relax

Parking your torso at a 90-degree angle strains your spine, say Scottish and Canadian researchers. Instead, give your chair the La-Z-Boy treatment and recline the seat back slightly. The ideal angle is 45 degrees off vertical.

9 Simple Ways to Boost Your Health

Boost your defenses

An Archives of Internal Medicine review reports that 400 IU of vitamin D a day reduces your risk of an early death by 7 percent.

9 Simple Ways to Boost Your Health

Skip the spray

Using household spray cleaners just once a week increases your risk of an asthma attack by 76 percent, say Spanish researchers. Use wipes instead.

9 Simple Ways to Boost Your Health

Steam your broccoli

Italian researchers recently discovered that steaming broccoli increases its concentration of glucosinolates (compounds found to fight cancer) by 30 percent. Boiling actually lowers the levels.

Courtesy MSNHealth

Celebs' Slim-Down Secrets

From Forbes.com

Forbes

Celebrities are used to getting expedited entry into the best clubs, complimentary designer clothing and invites to all-expense-paid beachfront bashes.

But when it comes to slimming down and toning up, whether it's for a movie role, the playoffs or just looking good for the paparazzi, they have to pay to play.

Celebrity trainers charge from $120 to $300 and up for an average hour-long session, which usually comes in packages of 10 or 12. But their rates may balloon to $1,000 a day when a star is preparing for the big screen, which may involve creating an off-set gym and several hours worth of daily sessions.

In Pictures: Top Celebrity Fitness Moves

But money doesn’t buy time, and often the trick can be trying to fit a great workout into their busy schedules.

"With all of my clients time is always of the essence," says fitness and wellness expert David Kirsch, author of The Ultimate New York Diet and the trainer known for getting Heidi Klum ready for a Victoria's Secret fashion show months after giving birth. "It's always two weeks to the runway, two weeks to the red carpet for a movie premiere or set. They've got to do moves that are very effective and efficient."

Money Moves

But, while stars can easily afford the latest high-tech gym equipment and production companies often include a personal trainer in a film's budget, that doesn't mean their workouts are completely out of reach for the rest of us.

Celebrity trainers, like Kirsch, say they frequently teach their clients simple moves that they can do just about anywhere--from a hotel balcony in Milan, Italy, to the beaches of St. Bart's. No excuses.

Kirsch keeps Ellen Barkin's muscles looking long and lean with stability ball scissor lifts. And to get actress Kerry Washington ready for a racy scene in the movie The Last King of Scotland, Kirsch had her do reverse crossover lunges, which tone curves.

"There's a great scene where they do a pan of her heels to her head," Kirsch says. "I said, 'Oh my god! There's my butt. Nice!' "

Time-Tested Toning

Peak Performance trainer James Bowman, who works with Claire Danes, John Leguizamo and FOX News Channel's Laurie Dhue, says stars without a lot of time on their hands tend to like workouts that give them the biggest bang for their buck, like interval training.

Instead of having clients spend 30 minutes on the treadmill, Bowman has them run for 15 seconds as hard as they can and then walk slowly for 45 seconds with six to eight reps, or for the more advanced, 10 to 12. The result is a high-intensity workout, which unlike basic jogging, increases your resting metabolic rate.

Gregory Joujon-Roche, founder of the West Hollywood lifestyle center Holistic Fitness, will spend weeks to months getting stars like Tobey Maguire and Brad Pitt ready for movies such as Spider-Man 3 and Troy. Joujon-Roche, who is generally paid by studio production companies for his work, gets script access so he can help his clients with everything from stunt choreography to learning how to gracefully swing a sword.

Buff Basics

But when it comes to giving clients exercises that work the whole body, Joujon-Roche says basic moves can have a big impact. The roundhouse kick, for instance, not only works those spots in your stomach even a sit-up can't touch, but it also teaches coordination and instills self empowerment.

If you really want to change your body, Joujon-Roche says men should do 50 push-ups a day, rain or shine, sick or sore. Women should shoot for 30.

On top of their workouts, star athletes also make the most of their stretches. To help clients such as Los Angeles Dodgers' first baseman Nomar Garciaparra build pillar or core strength, Athletes' Performance Nick Anthony teaches a move called the world's greatest stretch. It involves lunges that stretch the glutes, quads and hamstrings.

Anthony, a performance specialist with the Arizona facility's executive program, says the stretch is just as important for people in the working world, who spend much of their days slumped over their desks.

"That's not how the body is meant to operate," he says.

Beyond specific exercises, people could stand to benefit by copying some stars' attitudes about working out, says Kacy Duke, a creative consultant for Equinox Fitness Clubs and trainer for Denzel Washington, Julianne Moore and Lenny Kravitz.

"People want to know what it is they have," Duke says. "They eat and sleep and drink like we do. They have families, kids and problems. But because the public is always scrutinizing everything that they do, they have a strong sense of self. They're thinking about what they can do to better themselves and enjoy the journey."

Tone Your Arms—in 10 Minutes!

Bare them with confidence in 4 weeks with this targeted routine

By the Editors of Prevention

Shapely, sculpted arms are possible—at any age. All it takes is this 10 minute routine you can tailor to your fitness level. These four firming moves work the chest, shoulders, and arms from every angle to tighten and tone the droopiness that can start when you lose lean tissue in your 40s. After a month, you'll be on your way to show-off arms that will look great in sleeveless tops and dresses all summer long.

Workout at a Glance

WHAT YOU NEED

3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space.

HOW TO DO IT

Perform the routine 2 or 3 times a week on nonconsecutive days. Begin with a 5-minute dynamic warm-up: March in place while scissoring arms overhead (like jumping jacks). For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the "Make It Harder" variation.

FOR QUICKER RESULTS

Do 3 sets and add 30 minutes of cardio (walking, cycling, swimming) 3 to 5 days a week.

THE EXPERT

Kate Moran, a master trainer at Equinox fitness center in Chicago, has helped dozens of women sculpt their upper bodies.

MAIN MOVE: Sit-up pullover

Lie face up on floor, knees bent, feet flat, and arms extended overhead with a light dumbbell in each hand. Contract abs and slowly curl up, lifting head, shoulders, and back off floor. Simultaneously bring arms forward in an arc toward knees. Hold for a second, then slowly reverse to start.

MAKE IT HARDER

Add a chest press. With upper body lifted and arms in front of you, bend elbows and lower dumbbells toward chest, then straighten arms before returning to start.

MAKE IT EASIER

Keep head on floor as you raise dumbbells in an arc and bring them down to floor so arms rest at sides. Reverse to start.




MAIN MOVE: Ponytail extensions

Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow (A) to prevent it from flaring out. Bend elbow, lowering dumbbell behind head (B), then press back up to start position. Do all reps, then repeat on opposite side.

MAKE IT HARDER

Use the heavier dumbbell.

MAKE IT EASIER

Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.




MAIN MOVE: Starfish

Get into push-up position on knees, hands directly beneath shoulders with light dumbbell in left hand. Engaging abs to stabilize torso, raise left arm straight out to side, parallel to floor. Hold for a second, then slowly lower to start and repeat. Do all reps, then switch arms.

MAKE IT HARDER

Bring your knees off mat so you're balancing on toes and hands as you do the reps.

MAKE IT EASIER

Ditch the dumbbell.

MAIN MOVE: Handbag curl

Stand with feet shoulder-width apart, arms at sides, a heavy dumbbell in each hand, palms facing in. Bend left arm to 90 degrees, dumbbell vertical. Hold that position as you bend right arm and curl dumbbell to shoulder, keeping elbow in to side. Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees.

MAKE IT HARDER

Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical.

MAKE IT EASIER

Alternate curling each arm up to shoulder without holding either arm stationary.

Demystifying Yoga

Yoga can be intimidating to newcomers. Here's how to overcome your apprehensions and get out your yoga mat.

By Diane Vadino for MSN Health & Fitness

Yoga: So healthy! But also, so intimidating. The word is out about its myriad benefits—improved strength and flexibility, reduced stress, greater peace of mind—but something about yoga strikes fear into the limbs of newcomers in a way that aerobics and spinning simply don't.

Could it be the size-zero cuties in hot pants sauntering across the studio? The former gymnasts happily twisting themselves into pretzels? Maybe it’s the thousand-yard stare of the longtime practitioner who instinctively knows what to do with his socks, precisely how to place his sticky mat, and exactly the pose that’s coming up next. There's no doubt about it: Your first yoga class can be downright daunting. But it's a fear worth conquering—not only because of the health benefits, but because, in truth, few activities place such importance on acceptance, tolerance and noncompetition.

Here, we answer some common questions to help you overcome any apprehension and get you out there on the mat.

Am I too fat?

For Austin, Tex., yoga instructor Abby Lentz, it's one of the questions she most frequently fields—and her emphatic reply is always no. "There are still lots of benefits to be had, even if you can't touch your toes," says Lentz, founder of the HeavyWeight yoga program, which caters to hefty students. "You just have to let yourself move slower, use props, and don't let yourself do anything dangerous."

And Lentz should know. The 242-pound marathon runner and triathlete became an instructor after having an epiphany: "All along I'd been asking myself, 'How long would it take me to lose X amount of pounds so I could be a yoga teacher?' ” she says. "But eventually I found acceptance with my body and affection for it, just the way it is." Now she’s committed to ensuring that other would-be yogis don't wait to be thin before beginning a practice. As part of that devotion, she promotes swapping the ideal of the slim, trim yoga student for a more inclusive image. "You flip through those pages of the yoga magazines, and you get the impression yoga is for people who are thin and fit already," she says. "But it's for everyone, regardless of what you weigh or your size."

Am I flexible enough?

We've all seen people snake their way into hypercomplicated yoga poses: Midair splits balanced on one palm, a foot wrapped casually around the neck. It can seem impossible for those of us who can’t even touch our toes with straight legs. "What we're sure to tell new students is that someone who has his foot around his head might have been doing yoga for 10 years," says Chris Jensen of the Yoga Center of California in Costa Mesa. "We take it very slowly, and we emphasize a lot that there's really no competition in yoga—you can just go at your own pace."

And it's a forgiving pace. Some teachers remind students of yoga's "50-year plan"—that if their heels don't touch the floor after a year in Downward Dog, there's always hope for the next 49—though most instructors would caution new yogis against such goal-oriented thinking.

Will I lose weight?

"Somebody sat in my class and was like, 'How many calories do you think I burned today?' ” says Lentz. "I was like, 'I haven't a clue, and that's not the point.' ” Lentz encourages students who want to slim down to view yoga as one segment in a three-part fitness plan that also includes weight lifting and aerobic exercise. "I was like, 'If you want to burn calories, walk around the block or go swimming, and if you want to build muscle mass, go to the gym and lift weights,' ” she says. "But yoga is the foundation that supports those other two physical activities."

That being said, there are many different kinds of yoga, some more physically intensive than others. If you're looking for a calorie-burning workout, try an ashtanga or vinyasa session rather than a yin or restorative approach—though in every class the most crucial factor is the instructor.

I'm Christian. Can I still participate in yoga?

Yoga classes occasionally include chants or songs in an unfamiliar language, and Eastern religious icons—say, a small statue of the Hindu god Ganesh—sometimes are displayed in the studio. That's part of the reason behind the rise of so-called Christian yoga, which replaces traditional texts with biblical passages, and why Christian groups occasionally challenge yoga programs in public schools.

But most instructors are quick to point out that yoga is widely considered a spiritual, rather than religious, practice that in no way challenges a yogi's personal beliefs. "I always say to people that I was raised a Catholic, and I went to Jesuit schools my whole life," says Lynne Begier, founder of Back Bay Yoga Studio in Boston. "You can make yoga as spiritual as you want, and you won't be preached to and required to do anything you're not comfortable with."

What should I wear?

"Loose, comfortable clothing," says Jensen. "Our students wear a wide range. There's no set thing, as long as it's not tight or binding." (Jensen points out that jeans, for example, likely would become uncomfortable.) One caveat: Before that first class, consider trying Downward Dog on the living-room floor: Palms and heels on the ground, hips up, so the body resembles an inverted V. A T-shirt that’s too loose will slide down, making for an uncomfortable—emotionally, at least—class. And then there's the question of what to do with your socks: "Socks or no socks, it doesn't make much of a difference," Jensen says. However, some teachers feel more strongly about the issue, so when in doubt, pull them off!

Warm Up to a Better Workout

Trading stationary stretches for more active moves is a better way to lubricate joints, reduce risk injury, and get blood flowing to your walking muscles, studies find. Try these four moves...

By Marianne McGinnis, Prevention

Trading stationary stretches for more active moves is a better way to lubricate joints, reduce risk of injury, and get blood flowing to your walking muscles, studies find. Try these four moves, courtesy of Tom Dooley, national walking coach for the Leukemia and Lymphoma Society's Team in Training, before your next workout for a smoother, easier stride.

1. Hurdles(loosens tight hips)

Balance on right leg (hold a chair or wall for support) with left leg bent so heel is behind you. Rotate left leg out to left side and forward as if drawing a circle with knee. Do 15 times, then switch legs.

2. Windmills(relaxes shoulders and neck)

Stand with arms at sides. Circle right arm up in front of you overhead, and then down behind you (like swimming the backstroke). Do 15 circles, then switch arms and repeat.

3. Foot Rock-Overs(stretches arches)

Stand with feet staggered, right foot flat about 12 inches behind left foot, left toes lifted off floor. Shift weight forward, simultaneously lowering left toes and rolling onto ball of right foot, lifting right heel. Reverse to start. Do 15 times, switch feet, and repeat.

4. Heel Raises(strengthens calves)

Stand with feet parallel, hip-width apart, hands on a chair or wall for support, if needed. Lift heels and raise onto toes for 2 seconds, then lower. Do 15 times. Repeat with heels together and toes pointing out, then with toes together and heels out.

Provided by Prevention

Drop Pounds at the Pool

In this heat, our easy swimming plan is the workout from heaven. What are you waiting for?

By Bill Stieg, Men's Health

A swimming pool—the kind with lanes, not a swim-up bar—triggers a negative twinge in many men. Too cold, too inconvenient, too... wet. And that's too bad. Swimming gives you a great cardiovascular workout with none of the joint-jarring of running. You'll burn roughly the same number of calories per minute as you would biking, without the traffic risks. You'll get a restorative workout that helps you come back strong in your other sports. And you'll develop that lean-and-powerful look that draws so many women to the TV when the Olympics are on.

Swimming builds functional strength, starting with your core muscles—back, chest, abdominals. "People think it's about making your arms and legs strong, but those are simply extensions of what the core does when you swim properly," says Terry Laughlin, a veteran swimming coach and author of Triathlon Swimming Made Easy. Problem is, many men can't swim properly—they thrash, struggle, sink, and give up. Not you. Your swimming lesson, adult version, begins here.

You've seen those old guys at the YMCA who swim lap after lap after lap, never tiring. They're efficient. If you're out of breath after one lap, it's not that you lack "some sort of elusive or special swimming fitness," says Laughlin. You're just inefficient.

Try Laughlin's tips for a longer, better workout, and check his Web site, totalimmersion.net.

LEAD with the top of your head, not your forehead, for better head-spine alignment. Look at the bottom of the pool, not ahead.

PUSH DOWN with your chest until your hips and legs feel light. That "sinking feeling" you may notice is just your legs and hips naturally riding lower in the water than your upper body. Pressing your chest down gives you better balance. With each stroke, press each armpit into the water.

SLIP your arm into the water with each stroke as if you were sliding it into a sleeve. A longer body line reduces drag. Extend your arm until your shoulder touches your jaw.

BE QUIET with your body. Waves indicate wasted effort. Imagine you're piercing the water and slipping through a small hole.

The Starter Swimming Workout

If you get winded, just hang on to the side; it's better than struggling with poor form, says coach Terry Laughlin. This 30-minute workout allows for lots of rest.

SET 1: Swim 8 x 25 yards focusing on head and chest position, resting for five deep breaths after each length. Then swim 25, 50, 75, and 100 yards. (Take a five-breath rest after each distance.) Note how many strokes you take on the 25. Swim the remaining laps at a consistent effort, counting strokes. A tired swimmer uses more strokes.

SET 2: Swim 8 x 25 with a focus on a longer body line. Then swim 100, 75, 50, and 25 yards. (Take the same rests as above.) Swim the 100 very easily. Count your strokes and divide by 4. That number serves as your benchmark for the rest of the set.

SET 3: Swim 8 x 25 with a focus on "quiet" form. Then swim 25, 50, 75, and 100 yards. (Take the same rests as above.) Note the number of strokes you take on the 25. See if swimming quietly improves your efficiency.

Provided by Men's Health

5 Rules of Gym Etiquette

Learn how not to wear out your welcome.
by Kristopher Kaiyala for MSN Health & Fitness

Everyone's been the victim of Bad Gym Guy. You know the one: the smelly, sweaty, chatty health club member who spreads his body filth all over the locker room and exercise equipment, with nary a care for those around him. Bad Gym Guy cuts in line, slams the weights, talks loudly on his cell phone and seems generally oblivious to the world around him. Here's our advice if you want to avoid him: don't be him.

Gyms are social gathering places just like malls, coffee shops and work places. Basic rules of group politeness apply even if the club lured you into thinking it was there to cater to your every need.

So, what are the basic rules of gym etiquette? We enlisted the help of Chicago's posh Lakeshore Athletic Clubs for the answers. Athletic director Diana Hoffman and head trainer Nancy Parks boast a combined total of more than 20 years in the fitness profession. They know Bad Gym Guy when they see him. Here are their tips to help you avoid becoming the fitness-club pariah.

1. Be quiet.

Cell phone use on the fitness floor is a definite no-no. No one wants to be party to your personal conversations; they distract from the mental focus everyone needs to achieve their fitness goals. "Also, if you are participating in a group exercise class, don't talk in the back of the studio. It's unfair to others participating in the class," says Hoffman. You're an adult. Don't act like a grade schooler.

2. Clean off the machines.

You don't want to sit in someone else's sweat, so why make them sit in yours? "After using any type of equipment at the club, be sure to wipe it off," says Parks. "Covering the seats or benches with a towel beforehand helps to avoid this problem, and it also protects you from germs that can be passed on through other people's sweat."

3. Be careful when handling weights.

Few things are more jarring at a gym than the loud clank of dropped dumbbells or barbells. Don't permit the weight stack on any piece of equipment to slam down. "It is disruptive to others training in same area, is potentially damaging to equipment, and can cause injury to the user as it evidences an inability to control whatever weight is being used," says Parks. "Also remember to put weights back when you are done; it's thoughtless to leave them lying around."

4. Share the equipment.

If you are circuit training, trade off sets with someone else, that way you can rest while someone else lifts. "If someone is already using a piece of equipment that you want to share, wait until they are done with their set before asking them," says Hoffman. "If you ask them in the middle of a set, they may lose concentration. Even if they do respond, it could interfere with their breathing." Cardio equipment must be shared as well. "Many clubs have time limits for these machines during their peak hours. Be sure to abide by these rules so everyone can benefit from the equipment."

5. Watch your odor.

"Be sure to clean your workout clothes on a regular basis and don't wear overbearing perfume or cologne," says Hoffman. "Take a shower after your workout as well—you don't want your smell to offend people on your way home, too!"

Yuck. We couldn't have said it any better.

101 Kicks in the Butt

By Calvin Hennick, Runner's World

Runner's World

1. Create a Blog

where you post your daily mileage, then give out the Web address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday?

2. Mama, Get a New Pair of Shoes.

Two-time Olympian Shayne Culpepper puts new gear she receives as an elite athlete to good use. "It's fun to break in a new pair of shoes," she says. "Sometimes that's enough to get me excited."

3. Running Commentary

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today?'"—Peter Maher, two-time Olympic marathoner from Canada

4. Go Soft.

It's hard to stay motivated with shinsplints, so get off the pavement for a few days and run on a cross-country course or unpaved bike paths.

5. Look to the Past

Emil Zatopek, who won four Olympic golds in his career, was a tough-as-nails athlete known for his intense training methods, such as running in work boots. Competing with a gland infection and against his doctor's orders, the Czech won three distance events—including the marathon—at the 1952 Helsinki Olympics. That stuffy nose doesn't seem quite so bad now, does it?

6. Forget Time.

Shane Bogan, who coaches distance runners in the Washington, D.C./Baltimore area, advises leaving your watch at home once in a while. "It's liberating not to be worried about pace," Bogan says.

7. Sign Up Now

for a winter marathon in a warm state. Every training mile you log takes you closer to that winter getaway in toasty Phoenix, Florida, or Las Vegas.

8. Think Fast

The runners Christy Coughlin coaches in Wilmette, Illinois, always get a boost from this simple negative-splits workout: Run for 20 minutes as slowly as you want, then turn around and run home faster. "The long warmup helps you feel great and run faster on the way back," says Coughlin.

9. Good-to-Go Playlist

Classic Rock

"Don't Stop Me Now," Queen

"Break on Through," The Doors

"Gimme Shelter," Rolling Stones

"Come Together" the Beatles

"What Do You Do for Money Honey," AC/DC

10. BLAZE A NEW PATH.

"If you do the same runs all the time, it can beat you down," says Olympian Alan Culpepper. GPS systems work great for mapping new routes. Or check out favoriterun.com or usatf.org/routes, which use Google Maps to let you plan and save routes.

11. Fill the Tub

with hot water, then head out for a three-miler on a frigid morning. The sooner you get back, the hotter your bath is.

12. Every Mile You Run

burns roughly 100 calories. Think of that next six-miler as two slices of pizza.

13. Running Commentary

"No one can say, 'You must not run faster than this or jump higher than that.' The human spirit is indomitable."—Sir Roger Bannister, the first man to run a sub-four-minute mile

14. The Boston Marathon

is a year away. Think you can get there? (Go to www.baa.org for qualifying times.)

15. Race Odd Distances for an Instant PR.

Kennedy Drive 8-K, San Francisco, May 13

Run for Alex 2-miler and 5-miler, Bentleyville, Pennsylvania, June 2

Six In The Stix II, Newport, New Hampshire, June 9

Quad-City Times Bix 7-miler, Davenport, Iowa, July 28

Falmouth Road Race 7-miler, Falmouth, Massachusetts, August 12

Bigfork Valley Challenge 4.5-miler, Bigfork, Minnesota, September 8

16. Read This:

The Loneliness of the Long-Distance Runner, a short story by Alan Sillitoe, tells the tale of a rebellious youth in a reformatory who runs in solitude and makes a stand against a system he doesn't believe in. You'll have new appreciation for the power of solo runs.

17. Play in the Street

Skip a dreaded track workout for a fartlek (Swedish for "speed play") session. After 10 minutes of easy jogging, run hard between two telephone poles, then slow down until you pass three. Then see if you can get to the traffic light before it changes, followed by a jog to the next mailbox. There are no set rules, so make it up as you go along.

18. The Pile of Dishes

in the sink can wait till the sun goes down. Your tempo run can't.

19. Run at Lunch

Daniel Sheil, a marathon coach in Portland, Oregon, recommends lunchtime runs for two reasons: (1) You get your workout in before the day gets away from you; (2) You get a midday break from work stress.

20. Running Commentary

"The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am." —George Sheehan, M.D., beloved former RW columnist

21. That New Running Watch

you want? Buy it—after timing 10 more speed sessions with your old one.

22. Watch This:

Chariots of Fire. In this stirring 1981 Oscar winner for Best Picture, two British athletes prepare for and compete in the 1924 summer Olympics. For bonus motivation, download the famous Vangelis theme to your MP3 player for tomorrow's run.

23. Wear a Pedometer

on your run. Distance sounds more impressive in steps. Some tricked-out sports watches also record steps.

24. Buddy Up

Not many people can keep up with nine-time University of Colorado All-American Sara Slattery. Luckily, two-time Olympian Shayne Culpepper happens to live down the street. Find your own version of the Olympian next door to run with regularly.

25. Look to the Past

In 1949, 9-year-old Wilma Rudolph learned to walk without leg braces after suffering from polio and spending most of her first years in bed. Rudolph went on to win three gold medals in the 1960 Olympics.

26. Have a Daily Goal

Scott Jurek, seven-time champion of The Western States 100-Mile Endurance Run, sets goals not just for big races but also for workouts. "Maybe it is a technique goal, maybe a pace goal, maybe a goal of running faster at the end," he says.

27. Make a Massage Appointment

for the day after your long run.

28. Watch This:

Baseball had Babe Ruth. Basketball had Michael Jordan. American distance running had Steve Prefontaine. Doesn't matter that he wasn't the best ever—he was the sport's rock star. Prefontaine (1997) and Without Limits (1998) both capture Pre's cocky swagger. Or check out the 1995 documentary Fire on the Track: The Steve Prefontaine Story.

29. Get Yourself a Hearty Dog

who needs lots of exercise. You'll always have a reason for a daily jog.

30. Good-to-Go Playlist

Country

"Cocaine Blues," Johnny Cash

"Ain't Going Down (Til the Sun Comes Up)," Garth Brooks

"Wide Open Spaces," Dixie Chicks

"Chasin' That Neon Rainbow," Alan Jackson

"The Devil Went Down to Georgia," The Charlie Daniels Band

31. Run Through a Spring Storm

with rain hitting you sideways and the wind whipping your face, you'll feel alive. Just make sure you have a dry pair of shoes for tomorrow.

32. Read This:

The cult classic Once a Runner, by talented runner John L. Parker JR., captures the hard work and dedication required of fictional collegiate miler Quenton Cassidy.

33) Running Commentary

"A lot of people run a race to see who's fastest. I run to see who has the most guts."—Steve Prefontaine

34. Feel a Need for Speed

Sometimes you need the thrill of moving your legs as fast as they can go. To get the wind blowing through your hair, try six to eight 200-meter repeats at your mile race pace.

35. For Emergency Use Only

Consider taking a short break from running if you think you've got the beginning of an overuse injury or you're truly fatigued. A couple days of rest may be the thing to reinvigorate you. Call this one instant running motivation for three days from now.

36. It's Spring!

Why are you even reading this? You should be motivated just by the fact that you're not forced to run on a treadmill.

37. You'll Be Wearing a Bathing Suit

in a fewmonths or so, won't you?

38. Good-to-Go Playlist

Hip-Hop

"If I Should Die," Jay-Z

"Get By," Talib Kweli

"Let's Get Retarded," Blackeyed Peas

"Lose Yourself," Eminem

"Bombs Over Baghdad," Outkast

"Get Low," Lil' Jon

"Caught Out There," Kelis

39. Exercise Improves Sexual Performance,

according to research. Nuff said.

40. It's Not Too Late

to salvage your New Year's resolutions.

41. Read This:

Pain, by Dan Middleman. Fictional college senior Richard Dubin attempts to balance hard partying, a complicated relationship, and world-class competition.

42. Go Early

Two-time Olympian Shayne Culpepper says that rather than putting off a run, she'll head out even earlier than usual when she's not in the mood to work out. "If I have that extra cup of coffee or I wait an extra half hour, it becomes too torturous," she says.

43. Look to the Past

Billy Mills came out of nowhere in the 1964 Olympics to become the only American to win a gold medal in the 10,000 meters. Mills's PR at the time was nearly a minute slower than that of Australia's Ron Clarke. With 100 meters to go, Mills sprinted ahead, improving his PR and setting a new Olympic record.

44. If You're Really in the Mood

to change things up, or if you just have nothing to wear, check out the list of clothing-optional races at cybernude.com/nuderuns.

45. Good-to-Go Playlist

Alternative Rock

"Beautiful Day," U2

"Run in Place," The Nadas

"Seven Nation Army," The White Stripes

"Take Me Out," Franz Ferdinand

"Get Free," The Vines

"Just (You Do It to Yourself)," Radiohead

46. Pay Yourself

Set a price for attaining a certain weekly mileage goal. When you hit it, pay up. Keep your mileage money in a jar, and once it accumulates, buy yourself that new running jacket you've been ogling.

47. Ask a Friend to Bike

alongside you when your running partner isn't available.

48. Get Wet

When it gets hot out, Washington, D.C.-area coach Bruce Gross suggests logging your miles by running in the deep end of a pool while wearing a flotation vest. Gross tells his runners to break it up by going hard for five minutes, then resting for one minute. Work up to an hour.

49. Race Results Stay on Google Forever

50. Turn Things Around

"A poor performance is a strong motivator for me," says elite marathoner Clint Verran. "I can't wait to prove to myself that I'm a better runner than my last showing." Verran also says negative comments from his coaches fire him up. "For me, proving somebody wrong is key."

51. Been Marathoning for Years?

Maybe it's time to try an ultra. Or the mile.

52. Become a Running Mentor

Once you get your neighbor, coworker, or significant other hooked on your favorite sport, they'll be counting on your continued support and guidance—and company.

53. Feeling Tired?

Instead of taking the day off, throw some walk breaks into your run. Use the breaks to refuel, stretch out sore muscles, or get inspired by the scenery.

54. Head for the Hills

"When I need a boost, I attack a hill workout," says Greg Meyer, winner of the 1982 Chicago Marathon and 1983 Boston Marathon. "You can't do hills halfhearted." Meyer believes the difficulty of the workout brings out the best in him.

55. Watch This

Saint Ralph In this 2005 Canadian film, a teenager sets out to win the 1954 Boston Marathon, thinking this is the "miracle" required to wake his mother from a coma.

56. Run for a Reason

Do a race for charity. Helping kids with diabetes or women with breast cancer makes it much easier to get out the door.

57. Dust Off Your Track Spikes

Most states have Olympic-style summer games where you can compete in events like the mile or the 400-meter hurdles. If you're really looking for a change of pace, train for a field event like the long jump.

58. Running Commentary

"Workouts are like brushing my teeth; I don't think about it, I just do it. The decision has already been made."—Patti Sue Plumer, U.S. Olympian

59. Remember

that you almost always feel better after a run than before it.

60. Look to the Past

Roger Bannister and John Landy (the only two men to have broken four minutes in the mile at the time) raced at the 1954 British Empire and Commonwealth Games in Vancouver in what was billed as "The Miracle Mile." Landy led for most of the race, but Bannister passed him on the final turn—proving it ain't over till it's over.

61. Running Commentary

"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it."—Priscilla Welch, who won the 1987 New York City Marathon at age 42

62. Keep a Log

Greg Meyer, former Boston Marathon and Chicago Marathon champ, says his logbook keeps him motivated. "I just can't stand to look at my log and see a goose egg for the day," he says.

63. Make a Connection

www.fitness-singles.com connects active people looking for love. Get in your run and go on a date at the same time.

64. Bring Home Some Hardware

Okay, so you're not going to win the Chicago Marathon, but that doesn't mean you can't score a trophy. Find a few small local races where you might be able to compete for the top spots in your age group.

65. Don't Expect Every Day to Be Better

than the last. Some days will be slower than others, and some days might even hurt a bit. But as long as you're on the road, it's a good day.

66. If You Don't Run Road Races,

where will you get all your T-shirts?

67. Just Start

If the thought of running your full workout is too much to bear, just suit up to run around the block. Chances are, once you're outside, you'll start to feel better and put in at least a few miles.

68. Read This:

Bowerman and the Men of Oregon, by Kenny Moore. Learn about Bill Bowerman, one of the most famous track and field coaches of the last century and co-founder of Nike. You'll be surprised how the legend initiated his new runners at the University of Oregon.

69. Run Solo

and away from the crowds on recovery days. The faster runners on popular routes will make you want to pick up the pace. Alone, you'll be able to listen to your body and reap the recovery you deserve.

70. Running Commentary

"Those who say that I will lose and am finished will have to run over my body to beat me."—Said Aouita, 5000 meter Olympic gold medalist

71. You're Never Too Old for a Gold Star,

says Sacramento-area running coach Shauna Schultz. Plan your workouts a week in advance, then place a star sticker on the calendar for each day you meet your goal. "Visualizing your progress in this manner is very encouraging," Schultz says.

72. Think Your Don't Have Time to Run?

You can probably make a list longer than this one of things you're wasting time on today. Cut one of them out and get the run in.

73. Focus on the Competition

Olympic 200-meter gold medalist Shawn Crawford says his two chief competitors—himself and his stopwatch—keep him heading out every day. "I want to break records, and you can't break records sitting home."

74. Become a Race Director

If you live in a small town with no road races, start your own. Most towns have some sort of yearly celebration in the summer, and you can tie the race to that. Work with local track and cross-country teams to help promote it.

75. Run an Errand—Literally

Run to get cash at the ATM, buy that lottery ticket for the mega-million-dollar prize, or return the DVD to the rental store.

76. Check Weather.com

If you know it's going to be 110 degrees by 2 p.m., run early in the morning. Terrible thunderstorms on Saturday? There's your day off. Proactive scheduling now will give you fewer excuses later.

77. Good-to-Go Playlist

Guilty Pleasures

"Good Vibrations," Marky Mark and the Funky Bunch

"Toxic," Britney Spears

"Lovefool," The Cardigans

"Flagpole Sitta," Harvey Danger

"Fergalicious," Fergie

78. Quit Running in Circles

Andy Steinfeld, who coaches marathon runners in Maryland, says group "point to point" runs are a fun way to mix things up. His runners head out for 12 to 20 miles, then refuel at a local restaurant before hopping on the subway to ride back to the starting point.

79. Watch This:

Endurance. This 1999 docudrama shows how Ethiopian Haile Gebrselassie became one of the best distance runners of all time.

80. Create Conflict

Drew Ludtke, head women's track and cross-country coach at the University of St. Francis in Joliet, Illinois, says his runners are sometimes too social. So he tells them to imagine that the runner next to them just stole their boyfriend, which amps up the competition—and the fun.

81. Run Trails

to challenge your body and mind. "Trails are a fantastic way to give your training a change of pace," says Long Beach, California, coach Todd Rose. Rose advises always running trails with a partner and a cell phone to stay safe.

83. Be Realistic

with your training. Sticking to a schedule of three workouts per week feels a lot better than quitting a more demanding plan. Go to runnersworld.com/smartcoach to customize your training program.

84. Live in the Now.

Seven-time Western States champ Scott Jurek focuses on the moment to get him through rough spots. "I tune in to my breath, technique, and my current pace, and I stay away from what lies ahead," he says. This is especially helpful when "what lies ahead" is another 99 miles.

85. Get Some Perspective

Eritrean-born U.S. runner and 2004 Olympic Marathon silver medalist Meb Keflezighi listens to songs about his former country's struggle for independence from Ethiopia when he needs a boost. "The true heroes are the soldiers," he says, also mentioning American troops in Iraq. "Those are the real tough guys."

86. Buy a Full-Length Mirror

and make sure you look in it every day.

87. Running Commentary

"If I am still standing at the end of the race, hit me with a board and knock me down, because that means I didn't run hard enough." —Steve Jones, former marathon world record holder

88. Read This:

Life at These Speeds, by Jeremy Jackson. When an entire track team is killed on the way home from a meet at the beginning of this novel, star Kevin Schuler, who rode home with his parents, is left to pick up the pieces. Sad but stirring.

89. Good-to-Go Playlist

Silence

Leave the MP3 player at home and see how you like it. Sometimes, the rhythm of your own breathing is the most inspiring thing of all.

90. Buy Gold Racing Shoes

With those on your feet, you'd better be fast. It worked for Michael Johnson.

91. Keep Looking Forward

It would be easy for Maurice Greene, 100-meter gold medalist at the 2000 Olympics, to rest on his laurels. "People always ask me, 'Why do you keep on going?' I always say, 'I believe I haven't reached my full potential.'" Greene's current goals include another Olympic gold and a time of 9.67 seconds in the 100—which would currently earn him back his world record.

92. Forget About the Big Picture

every now and then. Put away your training manual and your race calendar. Quit overthinking it. Run for today.

93. Try a Tri

Logging a chunk of your weekly miles in the pool and on the bike for a triathlon can reinvigorate your mind and body—and running.

94. Sale Away

When online running coach (therunningcoach.com) Christine Hinton is feeling unmotivated, she heads out for what she calls a "Garage Sale Run." "I take some cash or my checkbook with me and run in search of garage sales," Hinton says. "When I find one, I stop briefly to check out the goods. I tell you, I have found some good stuff that I've picked up later with the car."

95. Running Commentary

"The will to win means nothing without the will to prepare." —Juma Ikangaa, Tanzanian marathoner

96. A Healthy Runner is a Happy Runner

As soon as you feel like you might be coming down with something, pamper yourself: Eat more healthfully (think lots of fruits and veggies) and get extra rest. A little prevention today means you won't be debating next week whether you're too sick to run.

97. Listening to your Feet

crunch gravel for an hour can erase a day's worth of stress.

98. Invest in Good Gear

For beginners, this may mean a good pair of running shoes to avoid injuries and technical clothes made of fabric that wicks away moisture and prevents chafing. For others, experimenting with the latest GPS unit or shoe pod can be a fun way to track training progress and stay motivated.

99. Be Creative

If the idea of going on your regular four-miler just sinks you further into your recliner, remember that there are other ways to put in some miles — like a pickup game of soccer, flag football, or ultimate Frisbee. A soccer midfielder runs up to six miles in a regulation 90-minute game.

100. Surround Yourself

When Greg Meyer, former Boston and Chicago marathon champ, needs a lift, he just looks up at the wall. A clown stares back at him from a poster with the caption: "To be good is not enough when you dream of being great."

101. Let Us Help

We've got more where these came from. To receive a daily motivational e-mail, go to www.runnersworld.com/motivate.com.

Provided by Runner's World

URL: http://health.msn.com/fitness/running/articlepage.aspx?cp-documentid=100193327

Fortify Your Weak Spots

Sculpt and injury-proof your body from head to toe with these 4 muscle builders

By the Editors of Men's Health

"Most men spend time training what they see in the mirror and neglect their back, rear shoulders, hamstrings, and glutes," says the Men's Health Muscle Guy, Mike Mejia, M.S., C.S.C.S. But just because you aren't looking doesn't mean she isn't. Rebalance your body with highly effective exercises to strengthen those weak spots. Perform all four moves without rest. Break for 90 seconds and repeat the circuit two more times.

1. Swiss-ball leg curl

Lie on the floor with your calves on a Swiss ball. Raise your hips so that your body forms a straight line. Pull the ball toward your butt with your legs, pause, and roll the ball out. Do 10 reps.

2. Dumbbell reverse fly

Lie facedown on an incline bench holding a pair of dumbbells with an underhand grip. With your elbows slightly bent, raise the weights out from your sides. Pause, then lower the weights. Do 12 reps.

3. Side bridge with leg raise

Lie on your side with your forearm on the floor and your feet stacked. Push your hips up so your body forms a straight line. Raise your top leg. Pause, lower, and repeat. Aim for 6 to 8 reps with each leg.

4. Cable seated row

Attach a straight bar to the low-pulley cable of a rowing station and grab it with an overhand grip. Pull the bar to your abdomen. Then let your arms straighten back out. Do 8 to 10 reps.

Provided by Men's Health

Inside or Outside Workouts?

Treadmill training vs. the great outdoors: Which is better?
by Martica Heaner, M.A., M.Ed., for MSN Health & Fitness
Martica

Q: Is there a difference in walking and running on a treadmill versus doing it outdoors? Is one better than the other?

A: Walking fast or running on a treadmill feels tougher. Outdoors, the time can fly because you get distracted by playing kids, barking dogs, birds, cars and passing scenery. And you may even get the benefits of a cool breeze. But on the treadmill you tend to feel every drop of sweat. And it’s like waiting for a pot to boil as you watch mere seconds pass while you try to meet your time or mileage goal for the session.

A recent study found that treadmill workouts are, in fact, as hard as they feel. Researchers at Missouri State University put eight trained runners through their paces on a treadmill and outside. While working at the same intensity in both conditions (measured by heart rate), the runners not only felt like they were working out harder when they were on the treadmill, they ran faster.

Why? Outdoor sidewalks, trails and tracks can provide a little give during a workout. You can naturally and automatically slow down, or you might have to stop at a traffic light or get out of someone else’s way. When you come upon a hill, you get to run downhill, which gives you a little breather. You may also slow down if you get distracted by things around you.

On the treadmill, you choose a speed and it only changes if you consciously manipulate the control panel. You’re pushed to keep up with the machine, so it’s easier to stick to a more consistent pace.

There are other benefits to the treadmill workout:

* They may be better on joints, because the treadmill surface usually is designed so you pound with less impact than you might on a concrete sidewalk.
* You lose the downhill portion of climbs, which tends to be the most stressful on the knees.
* The path is flat, so there are no bumps to trip over.
* During hot, humid summer months, the air conditioning inside makes it possible for you to run in some cities where you might not be able to bear the heat or pollution outdoors.

Of course, let’s not glamorize treadmills: Running indoors can be T-E-D-I-O-U-S unless you have music to listen to or a television for distraction. On the other hand, outdoor running is fun! You feel free, you’re moving your body through space and feeling the wind in your ears. If you’re having an especially emotional day—whether it’s joy or distress—running somehow is fueled by your mood and it can feel ultra-relaxing to get out and move.

So maybe one isn’t better than the other, since they both have their benefits. It’s a good idea to incorporate both if you want to keep regular running in your routine year-round. Here are some tips to get the most out of each workout:

Treadmill walking and running:

Take advantage of the technology and vary your pace. Experiment with the pre-set programs offered by each machine; also, create your own routines by using the controls manually. (If you’re not sure what all the buttons mean, read your manual or ask a friendly trainer at your gym.)

Do speed work. It’s much easier to sprint on a treadmill because you don’t have to look down at your watch and squint to gauge your time. You can keep good running form as you count down the seconds of a speed interval. Plus, the control-panel setup makes it much easier to train by doing super-fast intervals that are 10 seconds to 60 seconds.

Prepare for hills outside, inside. Get joints and muscle ready for steep climbs during hikes or outdoor trail running by using the incline function. Start with lower inclines for a few minutes and work up to steeper, longer climbs gradually. This will help your shins and Achilles tendons adapt gradually to the extreme foot angles.

Instead of worrying about muggers and cars, catch up on movies, TV shows, audio books or new music by plugging in as you plod away.

Outdoor running and walking:

Avoid slipping into a slow stroll. Walk fast and insert sprints within a long walk. Try tools like Nordic Walking poles to boost your walk even more.

Don’t jog the whole time. Instead, include Fartlek intervals to vary the intensity: Focus on a telephone pole or tree ahead and sprint towards it. Then run or walk at a slower pace, then sprint again. Look for hills to climb and run against the wind.

Since it’s hard to gauge your speed, use a heart rate monitor to gauge your intensity or to help you manipulate your effort levels to train at higher intensities.

Get a baby jogger and walk or run with your kids. Researchers at the University of Essex in England reported in a 2003 study that pushing a baby jogger burns more calories, independent of speed. Find groups like those at Stroller Strides for partners.

Modify your steps according to the time you spend walking and running on particular surfaces. If you’re on concrete or asphalt, insert lower-impact walking intervals into your run. Walk slower if off-road terrain is overly bumpy or rocky to prevent ankle-twisting.

Build an All-Sport Body

Build power fast with these four moves

Workout by Mike Mejia, C.S.C.S, Men's Health

Lay the foundation for a year of muscle growth with a versatile training tool: the power cage. Most men shy away from the power cage, so you won't have to wait in line to use it, says Men's Health Muscle Guy Mike Mejia, C.S.C.S. You'll improve your strength, mobility, and endurance with this simple routine. Do the workout three times a week, resting at least a day between sessions.

Perform the exercises in succession, and then rest for 60 seconds before repeating the circuit once or twice.

1. Barbell Duck-Under

Set a barbell at waist level on the supports of a power cage, and stand with one hip next to it. Take a long stride beneath the bar, then duck underneath. Stand up on the other side, and repeat the motion to return to the starting position. Go back and forth until you've passed under the bar 8 to 10 times in each direction.

2. Reverse Pushup

Sit on the floor under the barbell with your legs straight, and grasp the bar with a shoulder-width grip. Hang from the bar so only your heels touch the floor. This is the starting position. Pinch your shoulder blades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for 8 to 10 repetitions.

3. Front Squat to Shoulder Press

Load the barbell with a weight you can press overhead 8 times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower), and then press up and push the bar overhead. Lower the bar to your shoulders. Do 8 reps.

4. Pullup to Hanging Leg Raise

Grab the pullup bar at the top of the cage with your palms facing away from you. Pull yourself up until your upper chest is as close to the bar as you can get it. Holding that position, bend your legs and bring your knees in toward your chest. Lower your legs, then lower your body to the starting position. Aim for 6 to 8 reps.

Provided by Men's Health