The Ultimate Smoothie Selector at 10:32 AM

Smoothie Recipes

Boost your brain, build muscle, and help your heart -- with a blender

BRAIN BOOSTER SMOOTHIE

The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.

1/2 c fresh or frozen blueberries

1/2 c fresh or frozen raspberries

1 c pineapple OJ

1/2 c low-fat vanilla yogurt

1 c ice

BERRY BERRY SMOOTHIE

Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.

1/2 cup frozen unsweetened raspberries

1/2 cup frozen unsweetened strawberries

3/4 cup unsweetened pineapple juice

1 cup soy milk or 1% milk

MEMORY AID SMOOTHIE

This low-calorie smoothie is a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.

1/2 c orange juice

1 pint nonfat vanilla or peach frozen yogurt

2 1/2 c sliced peaches

3/4 fresh or frozen blueberries

MUSCLE BUILDER SMOOTHIE

This mix features the brawn-building power of protein from both peanut butter and whey.

2 Tbsp peanut butter

1 banana

1/3 c whey protein

1/2 c fat-free chocolate frozen yogurt

1 c fat-free milk

BETA BLAST SMOOTHIE

This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder.

3 small ice cubes

2 apricots (sliced and pitted)

1/2 papaya (frozen in chunks)

1/2 mango (frozen in chunks)

1/2 cup carrots

1 tablespoon honey

HEART HELPER

The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'.

1 banana

1/2 c raspberries

1 Tbsp peanut butter

1/2 c nonfat chocolate frozen yogurt

1 c fat-free milk

KICKSTARTER SHAKE

This recipe helps produce wake-up chemicals in the brain.

1 c skim milk

2 tablespoons frozen orange juice concentrate

1 c strawberries

1 kiwifruit

SMOOTH OPERATOR

The yogurt aids digestion, while the mango and juice boost immune response.

1/2 c pitted cherries

1/2 c mango

1/2 c low-fat vanilla yogurt

1 c pineapple OJ

1   c ice

MOOD MAKER

An all-fruit smoothie, packed with carbs to boost your serotonin levels. Add a handful of flaxseeds for an extra dose of mood-boosting omega-3 fatty acids.

1/2 c fresh or frozen blueberries

1/2 c fresh or frozen mango

1 c pineapple OJ

1 c ice

BETTER BREAKFAST

Less than a minute and you're drinking a better breakfast.

1 banana

1 peach (cut up)

1/4 c orange juice

1 c ice

Why Use These Ingredients?

Peanut butter

Packed with protein, manganese, and niacin, peanuts can help stave off heart disease and, when eaten in moderation, promote weight loss.

Fat-free milk

All the calcium and protein, none of the fat.

Blueberries

The huge amounts of antioxidants, such as anthocyanins, in blueberries have been shown to slow brain decline and reverse memory loss.

Low-fat vanilla yogurt

A cache of calcium and digestion-aiding probiotics in every scoop.

Raspberries

An antioxidant powerhouse bursting with fiber, manganese, and vitamin C, these berries will keep your heart and brain in top shape.

Fat-free chocolate frozen yogurt

Calcium, phosphorus, and none of the guilt.

Pineapple-orange juice

OJ has vitamin C, and pineapples contain bromelain, a cancer-inhibiting, inflammation-reducing enzyme.

Cherries

In addition to their vitamin C and fiber content, cherries have been linked to reducing arthritis pain.

Bananas

Heavy on potassium, fiber, and vitamin B6, bananas do wonders for your heart and provide good carbs to keep you full and energized.

Whey protein

Its essential amino acids help pack on the muscle -- making whey the best friend of athletes and gym rats.

Frozen mangoes

To their stock of vitamins A and C, mangoes add a healthy dose of beta-carotene, which helps prevent cancer and promotes healthy skin.

Ice

A little H2O never hurt anyone

Your Body Is Your Barbell at 11:25 AM

No dumbbells? No problem. Here's how to build your body anywhere.

 

Surely you've run nonstop for 15 minutes before. But have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging body-weight exercises from trainer Craig Ballantyne, C.S.C.S. "You'll be surprised how hard you can work without a gym," he says. (Before you get started, check out the 5 rules of body-weight training.) Alternate between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.

Y Squat

Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back up to the starting position. Do 12 repetitions.

Spider-Man Pushup

Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it's outside your right elbow. Don't drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do eight reps per side.

The Six Greatest Ab Exercises of All-Time at 4:53 PM

Long-Arm Weighted Crunch

This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.

Seated Ab Crunch

Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.

Corkscrew

This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

Weighted One-Sided Crunch

This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

Kneeling Cable Crunch

Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.

Crunch/Side-Bend Combo

This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.

A Harder Core Challenge at 4:50 PM

Master the side bridge to build better abs Don't underestimate the tame-looking side bridge. "Men think a good ab exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble. Add these ab exercises to your workout to bolster your core and help carve a six-pack.

The Moves

Hold for the time specified below, then switch sides.

Kneeling Side Bridge

Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.

Side Bridge

Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.

Elevated Side Bridge

Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag.

The Workout

Do this routine two or three times a week.

Week Exercise  Sets  Time 1 Kneeling Side Bridge 2 30 seconds 2 Kneeling Side Bridge 2 60 seconds 3 Side Bridge 2-3 45 seconds 4 Side Bridge 2-3 60 seconds 5 Elevated Side Bridge 2-3 45 seconds

Unleash Your Abs at 2:55 PM

 

Abs Diet Workout Plan

Abs Diet Weekly Workout Schedule

Your day-to-day workout plan with exercise photos and descriptions

When you construct your schedule, make sure to: Leave at least 48 hours between weight workouts of the same body parts. Your muscles need time to recover and repair themselves after a workout. Take 1 day each week to rest with no formal exercise. Warm up for 5 minutes before starting to exercise, either through a light jog, riding on a stationary bike, jumping rope, or doing slow jumping jacks.

The three components of your weekly schedule

1. Strength training: Three times a week. Below are total-body workouts with one workout that puts extra emphasis on your legs.

2. Additional cardiovascular exercise: Optional, on non-strength-training days. Examples are cycling, running, swimming, walking, and using cardio machines. An interval workout is recommended for 1 day a week, and light cardiovascular exercise like walking is recommended for 2 of your 3 off days.

3. Abs exercises: Twice a week. I recommend doing them before your strength training or interval workouts.

(If you need to familiarize yourself with the different parts of the Abs Diet workout, click here.)

Your Weekly Workout Schedule

Here, you're going to do circuit training to optimize your muscle-building potential. That is, you'll perform one set of an exercise and then move immediately to the next exercise, with just 30 seconds of rest. Follow the order of the exercises here; that will allow you to work different body parts from set to set. (Click here  for a complete set of exercise descriptions and instructional photos.)

By alternating between body parts, you'll keep your body in constant work mode and be able to perform the movements back-to-back without rest. Here's why circuit training works so well: You'll save time because you'll cut the amount of rest you need when you alternate muscle groups. More important, you'll keep your heart rate elevated throughout the workout, so you'll burn even more fat while you're exercising -- whether it's in the gym or in your own living room.

In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit. After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 10 percent or less. Here's a sample schedule of how you might arrange your workouts.

Monday:

Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise*, then complete the rest of the circuit twice.

Exercise Repetitions Rest Sets Traditional Crunch*        12–15     none 1 Bent-Leg Knee Raise* 12–15 none 1 Oblique V-Up*  10 each side none  1 Bridge*  1 or 2 none 1 Back Extensions* 12–15 none 1 Squat                 10–12 30 seconds     2 Bench Press 10 30 seconds 2 Pulldown 10 30 seconds 2 Military Press  10 30 seconds 2 Upright Row 10 30 seconds 2 Triceps Pushdown 10–12 30 seconds 2 Leg Extension 10–12 30 seconds 2 Biceps Curl 10 30 seconds 2 Leg Curl 10–12 30 seconds 2

Tuesday (Optional):

Light Cardiovascular Exercise Such as Walking

(Try for 30 Minutes at a Brisk Pace)

Wednesday:

Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise* once, then complete rest of circuit twice

Exercise Repetitions Rest Sets Traditional Crunch*        12–15     none 1  Pulse Up*  12 none 1  Saxon Side Bend* 6-10 each side none  1 Side Bridge*  1 or 2 each side none 1 Back Extensions* 12–15 none 1 Squat                 10–12 30 seconds     2 Bench Press 10 30 seconds 2 Pulldown 10 30 seconds 2 Military Press  10 30 seconds 2 Upright Row 10 30 seconds 2 Triceps Pushdown 10–12 30 seconds 2 Leg Extension 10–12 30 seconds 2 Biceps Curl 10 30 seconds 2 Leg Curl 10–12 30 seconds 2

Thursday (Optional):

Light Cardiovascular Exercise Such as Walking

(Try for 30–45 Minutes at a Brisk Pace)

Friday:

Total-Body Strength Training Workout, with Leg Emphasis

Repeat entire circuit twice.

Exercise      Repetitions Rest Sets Squat 10–12 30 seconds 2 Bench Press 10 30 seconds 2 Pulldown 10 30 seconds 2 Traveling Lunge 10–12 each leg 30 seconds 2 Military Press 10 30 seconds 2 Upright Row 10 30 seconds 2 Step-Up 10–12 each leg 30 seconds 2 Triceps Pushdown 10–12  30 seconds 2 Leg Extension 10–12 30 seconds 2 Biceps Curl 10  30 seconds 2 Leg Curl          10–12 30 seconds     2

Saturday (Optional):

Abs Workout Plus Interval Workout

Complete one set of each ab exercise, then choose one interval workout from our selection.

Exercise Repetitions Rest Sets Traditional Crunch 12–15 None 1 Bent-Leg Knee Raise 12 None 1 Oblique V-Up 6–10 each side     None 1 Bridge 1–2 None 1 Back Extension 12–15 None 1

Sunday: Off

ABS EXERCISES

Traditional Crunch

Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. 12 - 15 repetitions, 1 set

Bent-Leg Knee Raise

Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set

Oblique V-Up

Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. 10 reps each side, 1 set

Bridge

Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 - 2 reps, 1 set

Standing Crunch

Attach a rope handle to a high cable pulley. Stand with your back to the weight stack, and hold the ends of the rope behind your head. Crunch down. 12 - 15 reps, 1 set

Pulse Up

Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. 12 reps, 1 set

Saxon Side Bend

Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible. 6 - 10 reps on each side, no rest between sets

Side Bridge

Lie on your nondominant side. Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles. Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily. Relax. If you can do 30 seconds, do one repetition. If not, try for any combination of reps that gets you up to 30 seconds. Repeat on your other side.

1–2 repetitions on each side

Back Extension

Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it's just short of perpendicular to the floor. Raise your upper body until it's slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. 12 - 15 reps, 1 set

CORE EXERCISES

Squat

Hold a barbell with an overhand grip so that it rests comfortably on your upper back. Set your feet shoulder-width apart, and keep your knees slightly bent, back straight, and eyes focused straight ahead. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position.

Home variation:

Same, but with one dumbbell in each hand, your palms facing your outer thighs. 10 - 12 reps

Bench Press

Lie on your back on a flat bench with your feet on the floor. Grab the barbell with an overhand grip, your hands just beyond shoulder-width apart. Lift the bar off the uprights, and hold it at arm's length over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position.

Home variation:

Just do standard pushups: Get in a Pushup position with your hands about shoulder-width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up. 10 reps

Pulldown

Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that's 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head. When you're in position, pull the bar down until it touches your upper chest. Hold this position for a second, then return to the starting position.

Home variation:

Bent-Over Row: Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor. With your palms facing in, pull the dumbbells toward you until they touch the outside of your chest. Pause, then return to the starting position. 10 reps

Military Press

Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring it down to the front of your shoulders. Repeat.

Home variation:

Sitting on a sturdy chair instead of a bench, hold one dumbbell in each hand, about level with your ears. Push the dumbbells straight overhead so that your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat. 10 reps

Upright Row

Grab a barbell with an overhand grip, and stand with your feet shoulder-width apart and your knees slightly bent. Let the barbell hang at arm's length on top of your thighs, thumbs pointed toward each other. Bending your elbows, lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return to the starting position.

Home variation:

Same, using one dumbbell in each hand. 10 rep

Triceps Pushdown

While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart. With your elbows tucked against your sides, bring the bar down until it is directly in front of you. With your forearms parallel to the floor (the starting position), push the bar down until your arms are extended straight down with the bar near your thighs. Don't lock your elbows. Return to the starting position.

Home variation: Triceps Kickback

Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the ground. Bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Extend your forearms backward, keeping your upper arms stationary. When they're fully extended, your arms should be parallel to the ground. Pause, then return to the starting position. 10 - 12 reps

Leg Extension

Sitting on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are extended.

Home variation:

Squat Against the Wall. Stand with your back flat against a wall. Squat down so that your thighs are parallel to the ground. Hold that position for as long as you can. That consists of one set. Aim for 20 seconds to start, and work your way up to 45 seconds. 10 - 12 reps

Biceps Curl

Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you. Curl the weight toward your shoulders, hold for a second, then return to the starting position.

Home variation: Same, only use a set of dumbbells instead. 10 reps

Leg Curl

Lie facedown on a leg curl machine, and hook your ankles under the padded bar. Keeping your stomach and pelvis against the bench, slowly raise your feet toward your butt, curling up the weight. Come up so that your feet nearly touch your butt, and slowly return to the starting position.

Home variation:

Lie down with your stomach on the floor. Put a light dumbbell between your feet (so that the top end of the dumbbell rests on the bottom of your feet). Squeeze your feet together, and curl them up toward your butt. 10 - 12 reps

Read More About It

If you want to become an Abs Diet expert get the book!

 

• Almost 300 pages of cutting edge research
• 50 exercise illustrations
• Advanced ab exercises
• Dozens of recipes for quick and delicious meals
• Read the success stories from those who transformed their bodies and their lives
• The Abs Diet maintenance plan to take you well past the first 6 weeks
• Read the truth about low-carb diets
• Extra nutrition advice, tons of tips and fun and inspirational stories from Men's Health Editor-in-Chief David Zinczenko
• Read more about The Abs Diet book.

8 pack abs exercise at 12:56 PM

This simple exercise addresses both the top and bottom of your abs.

Technically the exercise is known as the V Rais/Knee Tuck and this is how it is performed:

1. Lie face-up on the floor with your upper and lower back firmly rooted to the ground and your knees bent at 90 degrees so that your feet are flat on the floor and your arms lie beside your body.

2. Slowly extend your legs so that they are raised from the ground, locked at the knees and at approximately 45 degrees to the level surface. At the same time raise your body to mirror the action of your legs. Pull arms from the floor so they are directly in front of you.

3. Hold this position and draw your left knee to your chest and then extend fully back out. Repeat the motion with your right leg and continue the motion with alternative legs.

This exercise when done slowly and purposefully provides excellent targeting for the upper and lower abdominal muscles. Here’s an illustration compliments of Men’s health magazine to show you exactly how it’s done: