Friday, June 12, 2015
How To Increase Cum Load See This Ways To Increase Sperm Production
Thursday, June 4, 2015
Increasing Amount Of Sperm Tips Male Semen Analysis
How To Increase Penis Size With Hands Good Advice How To Make Bigger Dick
Wednesday, June 3, 2015
Exercises To Make Your Dick Bigger In 7 Steps Having Sex With The Wife
Techniques To Get A Bigger Penis That Works How Too Make Your Dick Bigger
How Do I Get My Dick Big That Works How To Increase Sexual Stamina For Men
Top Chefs Suggest Better Things to Make with Ground Beef Than a Burger
Ground beef is the working class of the butcher counter. It's dependable and affordable, but sometimes it can feel . . . well, a little boring. Sure, the first time you throw a few burger pa tties on the grill, it can be a great feeling--the official launch of summer. But how many burgers can a man eat before he wants to scream, "Enough already?"
We sought out some of our favorite chefs and butchers--guys like Tim Love, Curtis Stone, and the cleaver-wielding artists at Fleisher's Craft Butchery--and asked them for their best beef ideas. They came up with five original recipes that will change the way you think about ground beef.
And for more amazing receipes like this, pick up a copy of Guy Gourmet. It's got more than 150 amazingly delicious recipes, many inspired by top chefs.
Asian Beef and Vegetable Lettuce Cups
(Image courtesy of Penguin/ Random House)
Recipe by: Curtis Stone
Serves 4
The bestselling author--his latest is Good Food, Good Life: 130 Simple Recipes You'll Love to Make and Eat--and host of Bravo's Around the World in 80 Plates suggests a ground beef recipes that's on the lighter side, what he calls "a variation on Chinese san choy bow, where ground meat and lots of fresh vegetables--bean sprouts, carrots, and cabbage--are spooned into lettuce leaves and eaten just like a taco."
What You'll Need:
1 tablespoon olive oil
1 pound lean ground beef
1 yellow onion, finely chopped
¼ teaspoon cayenne pepper
2 garlic cloves, finely chopped
1 celery rib, finely chopped
1 ¼ cups finely shredded green cabbage
1/3 cup hoisin sauce, plus more for serving
1 1/2 cups fresh bean sprouts
1 large carrot, coarsely shredded on the large holes of a box grater
3 scallions (white and green parts), thinly sliced on the diagonal
Kosher salt and freshly ground black pepper
1 ½ heads iceberg lettuce (12 to 20 leaves) 2 tablespoons coarsely chopped fresh cilantro
Lime wedges, for serving
(Related: Iceberg lettuce gets no respect, but it's one of 6 Foods With Stealth Health Powers.)
How to Make It:
1. Heat a large heavy skillet over medium-high heat. Add 2 teaspoons of the olive oil, then add the beef and cook, stirring occasionally and breaking up the meat with a wooden spoon for about 4 minutes, or until it loses its raw look. Using a slotted spoon, transfer the beef to a bowl.
2. Return the pan to medium high heat and add the remaining 1 teaspoon olive oil. Add the onions and cayenne and cook, stirring occasionally, for about 1 minute, or until the onions begin to soften.
Stir in the garlic, followed by the celery and cabbage, and cook, stirring often, for about 3 minutes, or until the vegetables are slightly tender.
3. Stir in the hoisin sauce. Return the meat to the pan and cook for about 30 seconds to blend the flavors.
4. Stir in 1 cup of the bean sprouts, the carrots, and one-third of the scallions and season to taste with salt and pepper.
5. Remove the pan from the heat.
6. Arrange the lettuce leaves on four plates. Spoon some of the beef mixture into each of the leaves and garnish with the cilantro, remaining bean sprouts, and scallions. Serve immediately, with lime wedges and hoisin sauce on the side.
Picadillo
(Photo by Nina Cazille)
Recipe by: Jose Garces
Serves 4-6
The Philadelphia-based, James Beard award-winning chef--and one of seven chefs in the country to be crowned Iron Chef--recommends a Cuban-inspired Picadillo.
"It's incredibly versatile," he says. "Beyond just serving over rice, it can be used in empanadas or as a taco filling." Or try our recommendation: Just eat it straight from the bowl.
(With all those extra calories, you're gonna need something to burn them off. Try The Anarchy Workout, a fat-scorching, calorie-blasting physical challenge unlike anything you've ever experience. One guy lost 18 pounds in just 6 weeks!)
What You'll Need:
2 lbs of ground beef (80-20 blend)
2 cups red bell pepper diced
1 cup onion medium diced
4 cloves garlic chopped finely
1 tablespoon adobo spice (store bought)
¾ cup white wine
½ cup tomato paste
1 tablespoon chipotle peppers (canned) should be blended smooth
1 cup ketchup
1 cup queen olives sliced thinly
¼ cup capers
1 tablespoon achiote paste
2 tablespoons blended oil (vegetable or canola)
Golden raisins ½ cup bloomed in warm water.
How to Make It:
1. In a large saute pan over medium high heat, add ground beef.
2. Cook over medium high heat until beef is cooked through and fat is rendered (approximately 10 minutes). Season with salt.
3. Carefully remove the beef from the saute pan and strain the fat.
4. Place the saute pan back on the heat, add achiote paste and blended oil. Cook until achiote paste is dissolved. Approximately 5 minutes.
5. Add red bell pepper, onion and garlic, and sweat vegetables until they are tender (approximately 5 minutes). Add white wine and cook until white wine is reduced by 2/3rds (approximately 3 minutes).
6. Add strained beef back into the pan along with adobo spice, chipotle, ketchup and tomato paste.
7. Simmer all ingredients over low heat until beef is tender (approximately 30 minutes)
8. Remove from the heat. Add in olives, capers, and golden raisins and season to taste.
Ground Beef Stir Fry with Soba Noodles
(Photo by Sophie Grant)
Recipe by: Fleisher's Craft Butchery
Serves 4-6
Fleisher's--one of our favorite butcher shops in New York, if not the whole darn country--is all about "finding new ways to enjoy ground beef," says Sophie Grant, Fleisher's Marketing Director.
"Ground beef is so versatile. It can be stuffed in peppers, baked into pies, formed into a meatloaf," she says. "It's a blank canvas waiting for you to create your masterpiece."
(Related: The Best and Worst Sandwich Meats)
After polling the Fleisher's butchers for ideas, they settled on the following stir fry recipe.
What You'll Need:
2 lbs of ground beef (1/3 to ½ pound of meat per person)
Salt, pepper
1 tsp of ginger
1 tsp caynene
½ white onion, chopped
2 Cups of seasonal vegetables diced
Use any combination of the following to equal two cups: broccoli, cauliflower, zucchini, summer squash, bell peppers, carrots, mushrooms or what's in the fridge, from the farmer's market or what you love.
3 cloves of garlic finely chopped
½ tablespoon beef tallow (substitute coconut oil)
1 teaspoon chili oil (optional for spice)
1 package of Soba Noodles prepared
2 green onions, sliced
How to Make It:
1. Mix meat and seasonings well in a bowl with your hands.
2. Heat coconut oil in pan or wok until liquid. Over medium high heat sauté onions and garlic until translucent. Mix in chili oil in well if you like spicy.
3. Crumble beef into wok and cook until browned. (drain excess fat)
4. Fold in diced vegetables and cover until the veggies are al dente. They don't need to be soggy or too crisp, right in the middle. Color of the vegetables should be at its brightest.
5. Place Soba noodles (hot or cold) into the bottom of 4 bowls and top with meat and veggies. Garnish with green onion and sriracha if you really love it spicy. Or mix it up with This Hot Sauce That Could Be Better Than Sriracha.
The Multi-Purpose Sloppy Joe
(Photo by Jill Paider/SLS Las Vegas)
Recipe by: José Andrés
Serves 6-8
James Beard award-winning chef José Andrés, who owns over a dozen restaurants from Lon Angeles to Washington, D.C., offers a recipe for sloppy joes straight from the menu of his famed steakhouse Bazaar Meat in Las Vegas.
"Even a person who has difficulty cooking a burger--knowing how much oil to use, when the grill is ready, or when to turn it over--they can make this because you don't have to go through the pain of that cycle of thinking," Andrés says.
(Check out the Men's Health Grilling Center for all the tools and knowledge you need for perfect backyard cooking, from the 5 cookout mistakes that make you sick to how to find the grill of your dreams.)
"And best of all, it reminds me of the stews my mother would make growing up," he says. "She would brown meat with tomato and serve it on top of fried potatoes. Now, it can go into a bun, and you can eat it with one hand."
What You'll Need:
2 pounds ground beef (80/20 blend)
3 tablespoons extra virgin olive oil
1/3 cup small dice green bell pepper
2 to 3 garlic cloves minced
1/8 cup small dice celery
1 1/3 cup small dice Spanish onion
2 2/3 cups canned tomato puree
1 1/2 cups ketchup
2/3 cup demiglaze (a French sauce base that can take all day to prepare. A common substitution is beef stock.)
1 1/2 tablespoons worcestershire
2 tablespoons red wine vinegar
2 1/2 tablespoons brown sugar
1/8 teaspoon ground clove
1/4 teaspoon cayenne pepper
How to Make It:
1. Sear ground beef in a pan with oil.
2. Season meat with salt and pepper.
3. Add vegetables and continue to brown everything.
4. Add the rest of the ingredients and cook until sloppy joe consistency.
5. Fry the steamed bun until golden brown.
6. Take out of the fryer and let it drain.
7. Cut in half and fill with hot sloppy joe and can be topped with straw potatoes.
Middle Eastern Meatballs with Spicy Greek Yogurt Sauce
(Image courtesy of Tim Love.)
Recipe by: Tim Love
Makes 16 meatballs
We'd expect nothing less from the official chef of the Austin City Limits Music Festival than a recipe that, in Love's words, is best made "with some Texas heat."
It's on the menu his Woodshed Smokehouse in Fort Worth, Texas--which we named one of The Manliest Restaurants in America--but Love claims that the meatballs "are almost better at a tailgate. Smokey, yet light and refreshing at the same time."
What You'll Need:
1 lb ground beef
3 chopped garlic cloves
2 tablespoons of chopped cilantro
2 tablespoons of Marquez spice mix (a Tunisian hot chili pepper paste that can typically be bought at Whole Foods)
2-3 tablespoons harissa (a spice blend that can be made or purchased.)
How to Make It:
1. Place all ingredients in electric mixer and mix with paddle attachment for 2-3 minutes (until all ingredients are incorporated). Or mix by hand in large bowl.
2. Form mix in 1oz balls.
3. Brown in an oiled hot skillet but not until done, just brown the outside.
4. Finish in the oven at 350 degrees and until meatballs are cooked at 155 degrees internally.
5. Serve with spicy greek yogurt sauce and melange of sweet peppers.
(Related: Tim Love Explains How to Grill Pickles)
The Daily Drink That Could Fight Off Erectile Dysfunction
Your daily cup of Joe keeps you up in more ways than one: Caffeine could reduce your likelihood of having erectile dysfunction (ED), suggests a new study from the University of Texas Health Science Center at Houston.
Researchers found that guys over the age of 20 who consumed the caffeine equivalent of 2 to 3 cups of coffee a day were less likely to report ED issues than men who steered clear of the stimulant.
The connection was strongest in overweight guys, says study author David Lopez, Dr.P.H., M.P.H., but he plans to dive further into how the caffeine/ED link can affect different weight groups.
Related: 8 Simple Strategies for Stronger Erections
Caffeine has properties similar to ED drugs like Viagra, says study coauthor Run Wang, M.D. The stimulant triggers a series of effects that cause the arteries in your penis to relax and your blood flow to increase--both keys to a strong erection.
Feeling limp lately? Blame your bulging belly, says Men's Health urology advisor Larry Lipshultz, M.D. Too much excess baggage can harm your vascular function, which messes with your blood flow.
To flatten your belly--and bolster your boner--check out The Lose Your Spare Tire Program. It's the easiest and most effective way to drop 20, 30, or even 50 pounds!
The Hottest Tech Trend of 2015: The Explosion of Wearables
As befits a trend that begain with activity-tracking wristbands and Google Glass, wearable tracking technology has become both more mind-blowing AND more commonplace at the same time. Here are 5 recent products that walk the line between gee-whiz and ho-hum.
1 Spree SmartCap
In addition to heart rate, it monitors body temperature, making it one of the most accurate calories-burned calculators available. $199, spreewearables.com
2 Jabra Sport Pulse Wireless Earbuds
Tap the left bud to hear heart rate, exercise time, and distance, or to control music and take calls on your smartphone. $200, jabra.com
3 Athos Shirt
Eighteen biosensors monitor muscle effort, heart rate, and breathing patterns to help you fine-tune your form and exertion level. $298, liveathos.com
4 Push Band
Push is the only tracker that logs lifting power and velocity. The result: You'll never again wonder if you're lifting too much (or too little). $189, trainwithpush.com
5 Sensoria Smart Socks
Sensors check your cadence and foot landings, helping you run faster and better. $199, sensoriafitness.com
The Best People, Programs, and Ideas in Fitness Today
Best New Independent Gym
Soho Strength Lab
Filled with kettlebells, ropes, sleds, and iron, the NYC gym of MH Next Top Trainer Andy Speer has the tools you need to muscle up.
Or order The Anarchy Workout to train with him at home. $30, theanarchyworkout.com
Best Big-Box Gym
Equinox
For the second year in a row, Equinox impresses (and crushes its competitors) with a combination of cutting-edge facilities, comprehensive fitness options, and a commitment to staying on top of the latest tech and trends.
Case in point: In 2014, it became the first fitness chain to partner with Apple, using the tech giant's HealthKit to power its own fully loaded smartphone app.
With the ability to pull information from wearable devices and other smartphone apps, the Equinox app can help members do everything from track their workouts to reserve a spot in their favorite class. equinox.com
Hottest Female In Fitness
Rita Benavidez
She can deadlift 300 pounds, squat 255, clean and jerk 205, and fire off 30 pullups in a row. What did you do in the gym today?
This 5'5", 130-pound CrossFit athlete and trainer is strong enough to put most guys to shame--and hot enough for them not to care.
Indeed, Benavidez's Instagram page provides plenty of inspiration for you to hit the gym and work up a sweat (or just skip right to the cold shower). Follow her: @wittlespoon.
Best Workout Scene
American Sniper
Unlike the film's baby, this part was for real: Bradley Cooper dead-lifts 425 pounds from blocks using a hex bar. That's 74 pounds more than an intermediate lifter should be able to do.
(Read more about how Bradley Cooper Gained 40 Pounds of Muscle for American Sniper.)
Best Cardio Machine
Peloton Bike
If you like the burn of a spin workout but feel awkward in a class full of women, this bike is for you. A 21 1/2-inch screen streams live classes with expert instructors, including pro cyclists, to your home.
Can't fit a live class into your schedule? Choose one from a prerecorded library or head "outdoors" on a virtual ride. $1,995, pelotoncycle.com
Best Twitter Feeds
Follow These Leaders
Expert training and nutrition advice delivered in 140 characters or less.
@BodyForWife
Journalist James Fell hunts big game in the fitness world, with targets ranging from the Biggest Loser to militant paleo dieters.
Fell's goal: to expose the b.s. that's holding you back.
@joedowdellnyc
Trainer, gym owner, and Manhattan restaurateur Joe Dowdell, C.S.C.S., dispenses training tips and nutrition advice that can put anyone on the fast track to a leaner, stronger body.
@whsource
You know a Twitter feed is worth following if researchers use it to stay current. Stephan Guyenet, Ph.D., tweets links to health, nutrition, and weight-loss studies before anyone else.
Smartest Fitness Watch
Apple Watch Sport
Monitor your heart rate, track calories, make calls, access email, check weather--this watch does it all.
The sport version has a lighter aluminum case and a more durable Ion-X glass display. Starting at $349, apple.com
Best Weight-Loss Trend
Betting On Yourself
The surging popularity of sites like dietbet.com, which lets you wager on hitting your fitness goals, proves that money motivates.
Rather not bet with strangers? Order Men's Health Workout War to do your own thing. $27, MensHealthWorkoutWar.com/mh
Best Transformation
Chris Pratt
Pratt dropped 60 pounds to play Star-Lord in Guardians of the Galaxy, transforming himself from the lovable lump in Parks and Recreation to a certified action hero. (There's a reason we picked him as one of our Most Ripped Action Stars of All Time.)
Up next: lead roles in Jurassic World and (so the rumor goes) the fifth Indiana Jones film.
Strength Trend Of 2015
Body-Weight Training
When the American College of Sports Medicine asked 3,400 health and fitness pros to pick this year's top trends, body-weight training came out on top.
Why? Because the ability to work out anywhere can be more valuable than a gym membership.
(Related: Build Serious Upper-Body Muscle without a Gym.)
Best Fitness Podcasts
Tune In, Muscleup
These three audio programs can help make you stronger, fitter, and leaner.
The FitCast
Who says exercise can't be entertaining? Host Kevin Larrabee, C.S.C.S., interviews the leading minds in fitness, with digressions into beer and video games. thefitcast.com
Barbell Shrugged
Although it sticks close to its CrossFit roots, this weekly podcast offers valuable advice for anyone trying to build muscle and become more athletic. daily.barbellshrugged.com
Evil Sugar Radio
Covering everything from supplement scandals to New Year goal setting, this weekly health and nutrition show helps listeners live lean and strong. evilsugarradio.com
Most Popular Workout
Insanity
People are crazy for Shaun T's high-intensity DVD training programs.
According to Google's annual Year in Search report, Insanity was its most searched workout in 2014.
Runner-up: T25, also from Shaun T. To order his latest DVD, Insanity Max30, go to MensHealth.com/max30.
Cardio Trend Of 2015
Single-Mode Sweatshops
Curated playlists. Expert instructors. No iron.
The rise of spin gyms like SoulCycle and Flywheel has inspired a new generation of cardio studios focused on single machines: Rower (RowZone), treadmill (Mile High Run Club), and VersaClimber (Rise Nation).
(Related: The Best Cardio Workout for People Who Hate Cardio.)
4 Products That'll Have You Sweating in Style
1. Garmin fenix 3 Multisport Training GPS Watch
With separate settings for cycling, running, swimming, hiking, skiing, and indoor workouts, this sleek, GPS-enabled watch is ideal for anyone training toward a sport-specific goal. $500, garmin.com
2. PrAna Crux Crew Shirt
Unlike workout shirts that use silver threads to kill odors, the Crux uses naturally bacteria-resistant hemp fibers. The result: antimicrobial power that lasts beyond a couple of washes. $59, prana.com
3. Lululemon Pace Breaker Shorts
Never again suffer in sweaty underwear at work because you forgot to pack a pair for your workout. Built-in briefs keep everything contained without restricting movement. $64, lululemon.com
4. SiGGnificant 1.0 L Water Bottle
Crafted from a single piece of aluminum and topped with a leak-proof lid, this nearly indestructible bottle can withstand your most punishing workouts without spilling a drop. $25, mysigg.com
Things You Should Never Say to a Woman on a First Date
Yes, she's smart, funny, attractive and single. You feel that it's time, five minutes into the date, to say something that the logical side of your brain isn't so sure about.
Stop talking.
Stop talking.
Seriously, stop making words. You want to stand out. You've had some alcohol. You end up trying to casually mention your bank account or workout routine. You don't succeed because that approach never succeeds.
"You fear she won't know how great you are unless you tell her repeatedly," says Ann Demarais, Ph.D., psychologist and co-author of First Impressions: What You Don't Know About How Others See You. "But you become self-focused, and the pure nerves make you less articulate and thoughtful than you usually are."
It's all right to be confident and direct. It's also good to be relaxed and the kind of guy who puts the focus on her. But if you want to start getting more second dates, a solid place to start is by simply not saying stupid things on the first.
It sounds easy, but many of your past and present brethren have failed that challenge.
Not sure what qualifies as stupid? Take a look at these and then start a new tradition with some addition by subtraction.
1. "I like to take my sweet time with everything. Everything."
Easy, love doctor. You make it sound as if she's been orgasmless and only you can end the drought. You may think you're being smooth and original, but you're not. Best to remain silent.
(Avoid lines like this, and you'll have a better chance of sampling one of these 45 Sex Positions That Every Couple Should Try.)
(Your Expert: Greg Behrendt, stand-up comedian and coauthor of "It's Just a Fucking Date")
2. "According to Facebook, you had some fun last weekend."
Say nothing about your online discoveries until she shares. Then it's okay: "I saw your work. Nice about the Nobel."
She'll feel that she was worth being checked out by a guy who doesn't prejudge.
(Your Expert: Ann Demarais, Ph.D.)
3. "My brother puts the L in loser."
Stay upbeat. People have a tendency to muddle information; if you speak positively of others, she'll project their talents and qualities onto you.
Complain too much, and her take-home impression will be less than rosy.
(Your Expert: Ann Demarais, Ph.D.)
4. "Oh, I've closed down this bar lots of times."
Fun guy? No, you sound like you drink too much, stay out too late, and pick up the dregs.
Sure, taking her to your favorite spots shows that she matters to you. Just spare her the sad, sloppy details.
(Your Expert: Wendy Walsh, Ph.D., clinical psychologist and author of "The 30-Day Love Detox")
5. "It's been 20 minutes and I still can't figure out why you're single."
Everyone, including you, has reasons for being single, and those reasons can run the gamut from messy to innocuous.
If she's dealing with them well, that's an encouraging sign, Mr. Also Single.
Related: Are you guilty of any of these 5 Annoying Habits Keeping You Single?
(Your Expert: Paulette Sherman, Psy.D., psychologist and author of "Dating from the Inside Out")
6. "What do you call three ducks at a bar?"
Jokes are panic moves when the conversation lags. You want easy patter, not punch lines.
So keep it simple: "I'd love to know more. Tell me about it."
(Your Expert: Greg Behrendt)
7. "My female friends are always trying to hook up with me."
Trust us, Romeo: She doesn't want to hear about your harem. Say "I'm lucky to have some strong, savvy women friends."
With one statement, you erase competition worries and compliment an entire gender.
(Your Expert: Wendy Walsh, Ph.D.)
A Few Other Things You Should Never Ever Say On a First Date....
"You cleaned your plate. I'm impressed."
"My mom wears that fragrance."
"So who's the hot girl in all your Tinder pics?"
"Really? I never would have guessed that you were a runner."
"My problem is I'm not picky enough."
"Yoga instructor? Score on the flexibility!"
"Go ahead--guess how much money I make."
"Hey! Your name is the same as my favorite anime character."
"Are you drinking enough water? It's great for your skin."
"So Steph told me that you're on birth control. Are you still?"
"I think it's really cool that you're so relaxed about your looks."
"No, I've never heard of The Better Man Project, the new book by the Editor in Chief of Men's Health. You say it's a jam-packed user's guide to every aspect of a guy's life, with over 2,000 game-changing life hacks on everything from fitness, nutrition, health, and how to not say bone-headed things to women? This is the first I'm hearing about it."
"Everything okay? You look tired."
"Don't take this the wrong way, but your ass is awesome."
"You totally remind me of a guy friend."
"Some people think I'm an asshole, but I'm just confident."
"It's super-easy for me to lose weight. I have a great metabolism."
"I'm kinda scared of you."
The Truth about Extreme Planking
You probably don't know that Tom Hoel held a plank for four hours and 28 minutes on May 22, 2015, setting a world record.
You probably don't know that this is the second plank record for Hoel, a 52-year-old Dane. His previous record of three hours and eight minutes, set in 2014, was obliterated by Chinese policeman Mao Weidong a few months later. Weidong planked for four hours, 26 minutes.
And you can't possibly know that, while I was exchanging emails with Hoel for this article, his record was being shattered by George Hood, a 57-year-old trainer and former Marine, in Southern California. He went five hours, 15 minutes.
You don't know any of this because, on the surface, it's hard to fathom a more pointless record to pursue. The two minutes Hoel added to Weidong's standard is probably longer than any plank you've done in your life.
Related: 25 Awesome Ab Moves
My longest plank is three absolutely miserable minutes. I did it because Bill Hartman, a physical therapist in Indianapolis, said that no one should attempt advanced core exercises unless they can hold a plank at least that long. It was probably eight years ago, and I'm still bitter about the experience.
I suppose it's a relief to know that Hartman has moved on from his three-minute rule. ("We'll do this only occasionally and not as a standard," he says.) But that leaves open a serious question: How long should a plank be? What's a realistic standard for those of us who want core strength and stability but have no desire to set records?
Veteran strength coach and Men's Health contributor Dan John has a firm answer: two minutes. That's what he recommends in his new book, Can You Go? If you can't hold a plank for 120 seconds, you're either a) too fat; b) too weak; or c) doing something wrong in your workouts. A fit, healthy guy should be able to do a two-minute plank.
John is also clear about the value of going beyond two minutes: There is none. "Enough is enough," he says. "It's just a plank. More is not better."
You may be surprised to learn that one of the record-setting plankers agrees. (For a deep dive into the best way to train your middle, read Six Pack Science.)
The Outer Limits of Inner Strength
Tom Hoel is a teacher, trainer, and group-exercise instructor in Frederikssund, a Danish town of about 15,000 that's best known for its annual Viking celebration.
He's also a gym owner, and until recently, his competition consisted of small, independent gyms much like Aerobicgarden, the club he owns with his wife. But then a large chain moved in, and he needed to do something to stand out from the crowd.
He started with an eight-minute plank at home. In early 2014 he added five minutes a week until he built up to an hour.
A year ago he planked for more than three hours, breaking the existing record by a minute. Then came his four-and-a-half-hour plank on May 22.
"This time the response has been much bigger due to the fact that the plank as an exercise has grown in popularity," he says.
More and more people are testing themselves, which means more and more of us understand just how tough it is. (Test yourself in new ways with these 5 Plank Variations That Work More Than Just Your Abs.)
But he's quick to point out that not everyone is suited for the challenge.
"Very few people will benefit from the plank training I've been doing," he says, adding that three-minute planks are the maximum in his group-exercise classes.
Hoel's background is in gymnastics, and he won a national title in competitive aerobics in 1997. He believes the body control he developed in those sports, along with the ability to push himself, gave him a solid platform for extreme planking.
But he says the biggest obstacle is mental. "You have to develop strategies to convince yourself to keep going. These are transferable to many areas in life."
How to Get More From Doing Less
I'll take his word for it. My sole experience with a three-minute plank left me hungry for less. Fortunately, new research makes a powerful argument for shorter holds performed more frequently.
The study, which appears in the June issue of the Journal of Strength and Conditioning Research, is by Stuart McGill, Ph.D., a professor of spine biomechanics at the University of Waterloo in Ontario.
McGill was among the first to show that the endurance of core muscles is much more important than their strength when it comes to their primary role: to provide stability for the lower back.
But as the researcher who did more than anyone to popularize the plank and other stability exercises, he sees no point in taking any of them to extremes.
"There's no utility to this kind of activity, other than claiming a record," he says. "It's probably detrimental to other aspects of human performance."
McGill's new study shows a better way to use the plank. "Repeated 10-second holds created a residual stiffness that enhances performance," McGill says.
Here's how it works:
Athletic performance depends on being able to generate power through your arms and legs. That power is only possible if your torso and hips provide a solid, stable platform.
Imagine a sprinter, for example. The speed and rhythm of his legs and arms depend on a rigid torso.
Same with a quarterback throwing downfield, or a fighter delivering a punch or kick, or a golfer teeing off. Their mid-body muscles need to be tight for the throw, kick, or drive to have any force behind it.
In his study, McGill had the subjects do extensive core-training programs. Half of them did stability exercises, beginning with planks, side planks, and bird dogs, holding each for 10 seconds at a time.
They did 5 sets of each exercise, starting with 5 reps (10-second holds), then 4, 3, 2, and 1. The other half did dynamic exercises, starting with crunch variations. After six weeks, the ones who did multiple 10-second holds of the stability exercises saw the biggest increase in torso stiffness.
McGill sees this sets-and-reps approach as an improvement on the standard way of doing planks and other isometric exercises.
His study focused on the benefits for athletes (half the subjects were experienced Muay Thai fighters), but there's another group that may gain even more: "I've seen plank-related injury in people who're already back-pain sufferers," McGill says. "They just did inappropriate durations."
It's up to you to decide whether you like your planks short or extended. The key, as with any type of training, is to make it challenging.
Ten-second holds sound easy until you do 5 sets of three different exercises. That's tough.
And that two-minute plank Dan John advocates? "From one minute to two minutes is the hard part," he says, especially if you've never tried going beyond 60 seconds. But two minutes and one second? "Absolutely no value at all."
If you're looking for ways to burn belly fat, try The Lose Your Spare Tire Program. It's the easiest and most effective way to drop 20, 30, or even 50 pounds, and flatten your belly forever!
The 7-Minute Workout That Tests Your Mental Strength
At Gym Jones, we don't just work your muscles--we also train your brain. No fitness program will truly work if you aren't teaching your mind to make sacrifices, deal with adversity, and push your body through hard work.
That's why nearly everything we do at Gym Jones is both a physical and psychological challenge. We want to put you in an uncomfortable position, so you get to the point where your mind tells you to give up. Then we want you to dig deep and push on.
If you can learn to do that, you'll make real and lasting breakthroughs--because once your mind is strong, the physical part is easy.
The 2,000-Meter Crucible
My favorite way to test--and build--a person's psychological will is to set a rowing machine for 2,000 meters and have him go for time.
It works as a mind and body challenge because you can't cheat. The only way to gain an advantage is by pushing harder.
The clock is unbiased and unforgiving. I encourage you to do this test once a month.
The standard: 7 minutes. Seven minutes tells me that you're not only in good shape, but that you're also willing to silence your mental demons, go all out, and keep getting better.
Related: 10 Exercises That Burn More Calories Than Running
Of course, you should try to log the best time possible. We regularly have people finish in the low 6-minute range. (All other things being equal, taller, heavier people generally log faster times than shorter, lighter people.)
When you take this test, you'll probably think the first 500-meters is relatively easy. But halfway through, your mindset will change.
This is when your wheels begin to fall off, because you're left alone with your thoughts. I've watched numerous people go through this, and it quickly progresses from "I'm not going to make it" to "I'm going to die if I keep going."
In fact, a good test of whether you're going hard enough is to ask yourself: Do I want to quit right now? If your answer is no, you aren't rowing hard enough.
I can tell you this: If you fight to the end, you'll become something more. The people who succeed are always better for it, and it usually unlocks the door to success in many other areas of their training.
For more ways to transform your mind and body, check out The Better Man Project, the new book from the Editor-in-Chief of Men's Health. It's a jam-packed user's guide to every aspect of a man's life, with more than 2,000 body hacks and fitness, nutrition, health, and sex secrets. All to make you a better man in every way that counts.
Why You're Not Too Old for the Chicken Pox Vaccine
Don't get clucked over. Even if you dodged chicken pox as a kid, you're still at risk, says William Schaffner, M.D., a professor of preventive medicine at Vanderbilt University.
While U.S. adults account for just 5 percent of reported chicken pox cases each year, they're often hit harder than children. Some complications include pneumonia and blood, bone, or joint infections.
(Yep, aging sucks. Check out The Better Man Project for countless secrets on how to turn back the clock for your heart, brain, bones, and even your penis.)
Plus, years down the road, the varicella zoster virus that causes chicken pox could come back as shingles, an extremely painful rash that targets older adults.
Ready to roll up your sleeve? First, ask your doctor to make sure the disease didn't already take roost when you were a youngster: "Some cases can be pretty mild, so adults may have actually experienced chicken pox as children--even if they don't remember it," says Dr. Schaffner.
If a blood test shows that you've never been infected, you'll be given the standard varicella zoster vaccine, which is administered in two doses with about a month between each shot. It's usually covered by your insurance, depending on your policy, Dr. Schaffner says.
Then, whether or not you recall having the pox, be sure to get the shingles vaccine once you turn 60.
Why Your Penis Wants You to Break a Sweat
Sure, your body will change when you break a sweat--but so will your penis. Men who consistently work out experience better erectile function than more sedentary guys, finds new research from the Journal of Sexual Medicine.
In the study, men who said they worked out at least 18 "MET" hours per week--that's the metabolic equivalent of task--reported having healthier penises than guys who said they were less active.
MET is a measure of activity that takes into account both the duration and intensity of your workout. Running for 1 hour at a 10-minute mile pace, for instance, would give you a MET score of 9.8. Doing that twice a week would put you over the 18 MET mark.
(If you're looking for a calorie-blasting workout you can do at home to lose your belly, try The Anarchy Workout. One guy lost 18 pounds of pure fat in just 6 weeks!)
It's possible that guys who exercise more may take better care of their bodies than those who don't move as much. So they might visit the doctor more, shun cigarettes, and eat better--all obvious habits that can contribute to overall health and a healthy erection, says study author Adriana Vidal, Ph.D.
But pumping iron may directly pump up your penis, too. Exercising helps your body create nitric oxide, a compound that aids erectile function, says Vidal.
Plus, a lazy lifestyle may cause inflammation and reduce blood flow, especially to your penis. And that, of course, can hamper your ability to get hard.
Related: 8 Simple Strategies for Stronger Erections.
Now, the average age of the men in this study was 63, so they really couldn't hit the exercise intensity levels that a younger guy could reach, says Vidal.
So it's unclear if younger guys doing more than 18 METs could bolster their sexual health even more than the study participants. But if you hit the gym hard several times a week, it certainly can't hurt your cause.
Just remember: While exercise can help your erectile function, you don't want to self-treat with sweat if your member is coming up limp.
Consult your doctor first, says Vidal--those penis problems might signal heart woes, so you don't want to stress a potentially-tanking ticker before you get it checked out.
The Get Lean Workout
Some things in life are complicated--taxes, rocket science, women--but losing your spare tire doesn't have to be one of them.
This 30-minute fat-loss workout is as simple as it gets. It consists of only 8 exercises--but those movements were hand-selected by Andy Speer, C.S.C.S., winner of the 2014 Men's Health Next Top Trainer and brought to you by EAS Sports Nutrition to produce results you can see in your reflection and on the scale. (After you're done, try EAS' 100% Whey Protein to help you build and repair lean muscle.)
When done back-to-back for multiple rounds of heart-pumping intervals, the exercises will cut fat and chisel muscle. They'll burn calories during your workout, and then let loose a wave of fat-burning hormones that stoke your metabolism for the 23.5 hours after you're done.
And you don't need any fancy equipment either. Heck, you don't even have to leave your house if you don't want to. You just need a pair of dumbbells, 6 feet of floor space, and the desire to go all-out and finally ditch those extra pounds for good.
It's the fool-proof fast track to a leaner, stronger, more muscular you. Ready to get started? Head to the next page for your workout.
How To Do It
Perform the 4-minute warmup, and the rest 30 seconds if needed. Then, do the following 8 exercises as a circuit, going through the movements in the order listed. Perform each exercise for 40 seconds, and then rest for 20 seconds before moving on to the next exercise in the sequence.
After you finish all 8 movements, rest 1 minute. That's 1 round. Do 3 total.
Do the workout 2 to 3 times a week, resting at least one day between each session.
4-Minute Warmup
Walkout
Stand tall with your legs straight and bend over and touch the floor. If you can't reach the floor with your legs straight, bend your knees just enough so you can.
Walk your hands forward as far as you can without allowing your hips to sag. Then walk your hands back to your feet and stand up. Do this for 60 seconds.
Reverse lunge with reach back
Stand tall with your arms hanging at your sides. Lunge back with your right leg, lowering your body until your left knee is bent at least 90 degrees.
As you lunge, reach back over your shoulders and to the left. Press your right hip forward until you feel a stretch in the front of your thigh. Reverse the movement back to the starting position.
Repeat, stepping back with your left leg and reaching over your shoulders and to the right.
Always reach over the same-side shoulder as your lead leg. Continue to alternate lunging leg for 60 seconds.
Groiner hops
Get into a pushups position. Bring your right foot forward, place it next to your right hand, and lower your hips for a brief moment.
As you hop your right foot back to the starting position, hop your left foot forward next to your left hand, and lower your hips. Continue to alternate your feet for 60 seconds.
Sprint buildup
Run in place with small fast steps. Gradually increase the height of your knees until you are in a full-out, high-knee sprint by the end of 60 seconds.
Get Lean Circuit
1. Alternating reverse lunge
Stand holding a pair of dumbbells in your hands next to your shoulders, with your arms bent. Step back with one leg, and lower your body until your front knee is bent 90 degrees.
Pause. Push up to standing quickly. Repeat the motion, but step back with your other leg. Continue alternating your back leg for 40 seconds.
2. Isometric reverse lunge
Stand holding a pair of dumbbells next to your sides. Do a reverse lunge, but after you lower your body, pause for 10 seconds. Then push up to standing quickly.
Now do a reverse lunge with your other leg, and pause for 10 seconds. Repeat the motion once more on each leg.
3. Body-weight split squat jump
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor.
While you're in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for 40 seconds.
4. Hollow-body kickout
Lie on your back on the floor or a mat with your legs straight and your arms down by your side. Bend your knees to 90 degrees and lift your feet until your thighs are perpendicular to the floor.
At the same time, contract your abs, raise your head and shoulders blades so they no longer touch the floor, and lift your hands a couple of inches so they hover next to your hips.
Pause. Then straighten out your legs so they are a few inches above the ground and reach your arms over your head so your body forms a banana shape.
Pause, and then bring your knees and arms back in. Continue to bring your arms and legs in and out for the whole 40 seconds.
5. Mountain climber to pushup
Assume a pushup position with your arms straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your right foot off the ground and move your right knee toward your chest.
Return to the starting position, and repeat with your left leg. That's a mountain climber. Now do a  pushup.
6. Mountain climber
You'll do the same exercise as above, but remove the pushup. Maintain the top of a pushup position with your arms straight the entire time. Drive your knees to your chest as fast as possible for 40 seconds.
7. Fast or explosive pushup ladder
Assume a pushup position. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Then push up with enough force for your hands to come off the floor. Land and repeat for 5 reps.
After your fifth rep, stand up quickly. Return to a pushup position, and do 4 explosive pushups this time. After your fourth rep, stand up again. Continue to decrease the number of reps you do each set--so you'll do 5, 4, 3, 2, and then 1 rep.
Stand up after your last rep of each set. Try to do this in 40 seconds.
If explosive pushups are too difficult, do regular pushups as fast as possible.
8. Superman fly
Lie facedown on the floor with your arms straight out to your sides so your body forms a "T." Squeeze your upper back so your chest and arms slightly lift off the floor.
It should be a small movement. Do not arch your back and keep your feet on the floor the entire time. Pause, and then return to the starting position. Repeat for 40 seconds.
Rory McIlroy's Secrets to a Better Life (and a Better Golf Game)
I'm on the tee of the 17th hole at St. Andrews with the best golfer in the world. Rory McIlroy is only half listening as I prattle on about the time I parred this hole. The famously polite Northern Irishman murmurs acknowledgment.
Standing beside him, I'm reminded that McIlroy is not tall. He is not intimidating. At a glance he could be a college kid who works in the pro shop, and he's nearly as deferential.
But then he pulls off his hoodie and tosses it aside. The T-shirt underneath can't begin to hide the physique he's tirelessly built over the past four years, the one that Nike pays millions to wrap in custom-fitted clothing and shoes.
When he steps up to the ball and swings, the beautifully violent whoosh-whack! snaps the truth into focus: This is one of the great athletes of our time, and he's about to kick my ass. And I'll enjoy it.
The ball slams against the simulator's screen and rolls into a corner as if to hide from further punishment. The readout flashes: 294 yards.
Not bad for no warmup, no glove, in sneakers on a chilly morning in midtown Manhattan.
"You're up," he says.
We all like to think that if we became rich and famous, we wouldn't change. We'd stay grounded, balanced, loyal, and likable. More Tom Hanks than Tom Cruise.
So far, McIlroy appears to be one of us, a regular guy who loves his parents and still hangs with his childhood pals. Heck, with a little work−okay, a lot−maybe we could keep up with him for a hole or two.
Maybe. Probably not. (Here's a good place to start. Try the Men's Health Golf Workout, and prepare for the greatest golf season of your life.)
Last year, McIlroy became the third player in modern history to win four major titles by age 25. (The other two are Jack Nicklaus and Tiger Woods.)
There he was, launching epic drives and smart-bombing long irons at the stick to win the Open Championship in Liverpool, then hugging his mum and drinking from the Claret Jug with his mates.
Three weeks later, he dueled with Phil Mickelson and Rickie Fowler in the gloaming−hell, it was dark−and won the PGA Championship.
Then he helped Europe defeat USA for the Ryder Cup. For the second time in three years, McIlroy was named PGA Player of the Year and awarded the Vardon Trophy for best scoring average.
When McIlroy stopped by Nike headquarters in Oregon last fall during his not-really off-season, he found it bedecked with immense posters of himself and Woods.
He remembers watching Woods astound the golf world at age 21 with a record-breaking Masters victory. Rory was 7 at the time.
"You know, it was only 10, 15 years ago that I was watching this guy--and he's a hero of mine--and all of a sudden this stuff is happening to me. It's not surreal," he says, though that's the word that came to mind. "I mean, I've gotten used to it. But sometimes it just hits you: Wow, this is the life that I'm living. It's pretty cool."
(Related: Make these 17 Little Changes For a Longer, Better, and Happier Life)
That's the honesty that charms golf writers in the press tent. We'd add humility to his list of traits, except it wouldn't be true. McIlroy isn't modest; he'll post photos of impressive lifts in the gym, of shirtless Ryder Cup celebrations (in kilt and wig). He knows how good he is.
If he's leading a tournament, he'll say he likes his position--rather than spout rote quotes about how much golf remains to be played. "I've always been that way," he says. "I'm going to say what I feel."
Of course, honesty can hurt too. Just ask Caroline Wozniacki.
The tennis star and the golf phenom were sports' jet-setting darlings for three years before McIlroy broke it off last May, days after the wedding invitations went out.
See? He even screws up like a regular guy.
"It didn't feel right to me," he says. "And I'd rather it happened then instead of two or three years down the line. And I think you can see it's been better for both of us."
With his head clear, he had his best year. Her play improved too, and she ran the New York Marathon.
"It's hard when two really high-profile elite athletes are not just focusing on themselves but on each other. It's tough to find the balance," McIlroy says. "It just allowed me to have a little more time to focus on myself, personally and professionally, and it gave me some clarity going forward. All I did was focus on golf. Golf's now my girlfriend."
McIlroy trotted out that line last fall and is sticking with it. Greatness requires sacrifice.
(Related: The 20 Hottest Women of Golf)
Balance and groundedness are recurring themes in Rory World. Talk to his father, Gerry, the barman and fine golfer who taught him the game, and you sense the source of Rory's even keel. (Tossing that 3-iron into a lake in March was an exception.)
Talk to Michael Bannon, the only coach he's ever had, and you understand the stability of his stance and that balanced finish.
Talk to his trainer, Stephen McGregor, Ph.D., and . . . well, you'll get an earful.
McGregor's doctorate is in exercise physiology; he built his reputation training English Premier League soccer players and then the golfer Lee Westwood. When he turned his muscle-geek's attention to McIlroy's slender, limber frame five years ago, he saw the challenge−and the potential.
McIlroy's constant golfing meant "he had imbalances in his body," McGregor says. "He couldn't stand on one leg. He didn't have support and stability in his shoulders."
McIlroy had the whippy swing of a grip-it-and-rip-it teenager when McGregor began working with him.
"He was very arm-speed-dominated in his golf swing, as a lot of young players are, trying to generate as much speed as they can to launch the golf ball," says McGregor.
But a repeatable, safe swing that can last through a tournament, a season, and a lifetime must enlist the entire body from the feet up: "The kinetic chain−the hip movement, the trunk movement, and then the arms delivering the club efficiently."
(Get more of the Fitness Secrets of Rory McIlroy.)
McGregor started from the base, emphasizing McIlroy's lower body and core before focusing on the upper body.
Nicklaus, now 75, notes that McIlroy plays golf athletically, from the ground up. It's where all sports are played from, he says:
"Anybody playing football, baseball, basketball−their feet are the key to what they do. And Rory plays golf very much with his feet. They dominate the tempo; they dominate the start of his swing, certainly starting down. He's got beautiful rhythm and timing."
Most golfers don't think about their feet. But just as a pitcher's uncoiling motion derives its power from his legs and foot plant, Nicklaus says, the same thing happens with a golf swing: "It's right from the feet all the way up."
Unfortunately, he adds, most golf today is not taught that way. "Rory was obviously taught by an old-time teacher."
That teacher would be Bannon, the former head pro at the Holywood Golf Club outside of Belfast, who works with McGregor to ascertain which exercises will help McIlroy execute the swing most efficiently.
(Related: Looking for a calorie-blasting physical challenge that will kick your butt--and get you in the absolute best shape of your life? Try The Anarchy Workout.)
"Jack Nicklaus is right when he says Rory uses the ground very well," says Bannon, who's been his coach since McIlroy was 9. "There are no power leaks there, so he has a lot of power through his legs. That's where you gain your stability, in your body and your turn and your swing."
Simple check, golfers: At the top of your swing, is your left heel on the ground? Rory's is.
Simple check, gymgoers: Are your legs and core ready for heavy lifts? Rory's are. (Related: The Best Leg Workout You Can Do without Weights.)
Back trouble haunts many golfers, and so it was for Rory McIlroy from mid-2009 through 2010.
"That's the real reason why I got into strength training," he says. "When I was young, I was very active and fit and did a lot of sports. Then from the ages of maybe 16 to 20, I wasn't. I was playing golf. As a typical teenager, I didn't eat well. I discovered alcohol for the first time, all that sort of stuff."
McIlroy's training has eliminated his back strain (and pain) and corrected his shoulder impingement.
"He was very anterior-dominated, standing over the ball," McGregor says. The approach McIlroy uses today makes sense for weekend golfers too, he adds. Strengthening your legs, glutes, and core can protect your back and give you a base for a stable, dependable swing. For McIlroy, it could prevent him from becoming another free-swinging natural who fades away. Hence his daily workouts.
"At the start, I needed to do it," he says. "But now I want to. Now it's part of my life. I enjoy it. I love getting up in the morning. I love the feeling of sweating. It's a great feeling-you feel like you've worked hard. It's a great way to start your day."
He'll even go heavy on days he plays. It doesn't bother him: "The more you do it, the more your body adapts."
On the final day of the Ryder Cup, he did a heavy upper-body workout, which alarmed some. McIlroy put their fears to rest by crushing Rickie Fowler in their match a few hours later.
His first years with McGregor focused on stability, balance, and control.
(Related: 5 Tips for Your Best Golf Round Ever.)
"Now he's really got a foundation," McGregor says, explaining that this made it possible to add heavy lifting and explosive plyometrics to the program. "If we were trying to make him do powerful movements on an unstable base, then that would lead to other issues."
Today, his clubhead speed is faster than ever.
"I probably feel less flexible, but I feel much more stable in my swing," McIlroy says.
His swing used to be longer and looser, he says: "It looks much more under control now. It's like it's coiled."
"I don't feel like I've done a day's hard work in my life," McIlroy says with a chuckle before we play St. Andrews on a simulator at Golf & Body NYC, a luxury practice center favored by Wall Streeters and celebrities like Jimmy Fallon.
What McIlroy means is that practice doesn't feel like work, that lifting is fun, and that tournaments are a thrill.
Work? That's what his mom did, taking extra factory shifts to cover her son's travel expenses during the amateur years.
But he does put in the hours: on the range, in the gym, on the course. A common misperception, he notes, is that he's a naturally gifted athlete who doesn't need much practice. "People don't see how much hard work I actually put in."
(Ready to put in some hard work on yourself? Start with The Better Man Project, the new book from the Editor-in-Chief of Men's Health. It's a jam-packed user's guide to every aspect of a man's life, with more than 2,000 body hacks and fitness, nutrition, health, and sex secrets. All to make you a better man in every way that counts.)
Which hints at the true reason for McIlroy's rise to the top, one that's less obvious than his broadened shoulders: It's his mindset.
Golf is a head game above all else. Its recent history is littered with spectacular losses attributable to vapor-locked brains: Greg Norman blowing a 6-stroke final-day lead at the 1996 Masters; Jean van de Velde at the 1999 British Open, wading into a river; Mickelson gambling away the 2006 U.S. Open.
In 2011 at Augusta, a 21-year-old McIlroy was poised, Tigerlike, with a 4-stroke Sunday lead, then infamously collapsed with a back-nine 43. After the tears, McIlroy came to realize that the trouble had begun on the front nine "when I started to look around" at charging competitors.
A couple of months later, he was destroying the field at the U.S. Open.
A golfer, he says now, needs self-awareness. "It's knowing how you're thinking and why you're thinking like that, and what you need to do to alter it in some way."
His on-course fix is two words: "process" and "spot."
If he finds himself thinking too much about the outcome of a shot, these words shift his focus back to the present moment.
"Process" refers to his preshot routine: visualizing the shot, setting up, thinking only of the swing when he takes the club back. "Spot" refers to, well, a spot a few inches in front of his ball when he putts.
"I never look at the hole when I putt," he explains. "I'll always look 2 inches in front of the ball and just try to roll it over that."
This simplifies the game. As a kid in Holywood, wee Rory would watch videos of Nick Faldo and Woods and mimic their swings, a fairly unconscious way of learning.
These days, Bannon has McIlroy write down what his swing feels like when it's working well. The technical instruction "translates more into feelings for the club at certain times in the swing," Bannon says.
If something goes wrong, "he can identify a feeling that he had when he did it right and go back to it."
(Related: The 18 Hardest Holes of Golf)
When pressure mounts, McIlroy engages in positive self-talk that only he and his caddy, J.P. Fitzgerald, hear: Make a good swing, or Focus on your target. He might bang the club-head into the turf to release tension.
"So say we're looking at the 17th at St. Andrews here," he tells me. "Visualize what you want to do with the golf shot. You basically pick the shot, you see it, you walk into it, and you try to make the best possible swing you can. And you know if you do that, the rest will take care of itself."
Simple, right?
This summer, McIlroy will seek his second U.S. Open trophy at Chambers Bay in Washington State, then defend his British Open title on the Old Course at St. Andrews in Scotland.
In our virtual visit to the course, he goes par-birdie; I take a 7 with an unplayable lie (or so claims the stupid computer) but manage an up-and-down par at 18. "There you go!" says the world's best to a struggling hacker. "Well done."
"He's got a nice way about him with people," Nicklaus says. "He's very giving of himself."
But the niceness stops when he's over the ball.
"He wants to be the best," says Nicklaus, who knows the impulse and approves. "He's got enough moxie and cockiness about him that gives him an air of self-confidence but not arrogance. It's ‘Yeah, I can do this, and I can do it well.'"
(Only one golfer made our list of the 100 Fittest Men of All Time. Can you guess which one?)
Later, at a crowded charity event, McIlroy finds himself face-to-face with former president George W. Bush, who embraces him and gushes like a fan.
"You're a good man, Rory," 43 says to No. 1. "I love the way you handle yourself. You bring class to the game."
McIlroy thanks him and jokes with the ex-prez, poses for photos, and moves on.
Just another not-surreal day.
What to Do With All Those Photos and Videos on Your Phone
You might be the reason the world is breaking.
No, really. According to recent research from IBM, 90% of the recorded data created in human history was generated in the past two years. This is mostly because of the two billion smartphones in use globally, and the fattest data they generate: photos and videos.
So when you take a few dozen shirtless selfies, you are personally contributing to the 1.8 billion photos taken every day.
But before our civilization implodes from a dataclysm, let's talk about where you can put all of those videos and pictures overloading your phone.
Step 1: Get your phone to auto-backup to a cloud service
"Cloud" is a neologism (meaning "a word they made up ‘cause there ain't no word for it") that describes companies that build huge, distributed data centers around the world, and then sell you a tiny bit of real estate on their servers--or give you the space for free.
There are a whole lot of companies competing to store your stuff for free. Dropbox, Mega, Microsoft's OneDrive, Apple's iCloud, Copy, box, mozy, the list goes on. All of them can work, with various levels of difficulty and fuss. An argument could be made for any of them, and we won't bore you with all the pros and cons.
Let's just pick one we know works and works well: Google Drive.
(Related: New Study Reveals Even More Ways Your Smartphone Is Stressing You Out)
Here's how you set up your cloud backup:
1. Sign up for a Gmail account if you don't have one already--and you should, since it's consistently ranked as the best email service on the planet.
2. Download the Google Drive app for Android, iOS, or Windows Phone.
3. Tell Drive to auto-backup your camera phone. (Easy-peasy on Android and iOS, slightly involved on a Windows Phone.)
4. You're done.
It's a little involved, but the free storage rules go like this: Google gives you 15 gigabytes for free. Which is not a lot. But it's more than meets the eye, because Google has a funky formula for calculating your digital real estate.
For example, "normal" resolution photos and videos don't count toward your storage total. So that 15 gigabytes is fine and dandy for the average user. (And buying more space is silly cheap.)
But let's say you're taking massive HDR photos and 4k videos, and you blow through your 15 gigs. In that case, you need a more serious storage solution than anything we're going to talk about today--you need a NAS and/or a paid cloud setup.
(Some files you'd rather make disappear. Find out How to Erase Porn from Your Old Computers.)
Step 2: Erase your phone's camera data to make space.
First, go to your Google Drive Photos and make sure your backup is working. Don't do a thing until you see that your stuff is backed up.
Next, it's time to delete stuff off your phone.
There are a few ways of doing this, including getting into a "camera-only delete mode" and tapping each picture to delete, but that's not practical if you have hundreds or thousands of snaps. Here's an easier way:
1. Plug your phone into your main computer.
2. Open the phone as you would a hard drive. (Or in "file explorer mode" if you're on Windows.)
3. The magic folder you're looking for is called DCIM. (Which stands for "digital camera image management," which is why you should never let engineers name anything ever.) DCIM is the folder that will contain all of your pictures and videos.
4. If you're having trouble finding the DCIM folder, use the "search" features built into Windows or OS X.
5. Now a bonus step: You can copy the entire DCIM folder to your computer, so you have a local copy as well as your cloud backup.
6. Open the DCIM folder, and find the sub-folder that's full of gigabytes of photos. It will probably be called "camera" or "photos" or something like that. When you find it, you'll know it.
7. Hit "select all" (which is either control-A on Windows or command-A in OS X).
8. Hit "delete." Feel a rush of fear and excitement as the files go bye-bye.
9. You're done.
So there you go. You now have gobs of space on your phone, and a secure, anything-short-of-apocalypse-secure backup of your photos and videos online.
(Even with all that extra space, you might want to consider putting the phone down. Find out how Your Phone Is Killing Your Sex Life.)
How to Do Burpees Faster Than Ever Before
Want to bang out your burpees faster? Then try bottom burpees, says Men's Health fitness director BJ Gaddour.
Unlike the regular burpee--which requires you to stand or jump at the end of every rep--this version entails going from only the bottom of a pushup to the bottom of a squat to the bottom of a pushup again.
"Practicing this portion of the exercise will teach you how to bang out your burpees with more efficiency," he says. (Burpees torch a ton of calories with every rep. If you're looking for a full calorie-burning exercise program, try The Anarchy Workout. One guy lost 18 pounds of pure fat in just 6 weeks!)
Why it works: In the video above, notice how your feet leave the floor before your hands touch it on the way down. Then, on the way back up, your hands will leave the floor before your feet touch. This decreases your transition time and improves your joint positioning, according to Gaddour.
Use it: The next time you do burpees, either warm up with this variation or use if for the whole workout. Gaddour also like to mix in 3 to 5 second isometric holds in each position--the bottom of the pushup and the bottom of the squat--to increase your muscles' time under tension and to bulletproof your joints.
Want more burpee videos? Check out the Men's Health Instagram feed, where you'll also find other exciting fitness content like workouts, tips, and inspiration.
Willie Geist Talks about Drinking with Dad and Men's Health on TODAY
"I'm in Men's Health, but I'm talking about drinking," Willie Geist joked with his co-hosts on the third hour of NBC's Today. "That's the only way I could get in the magazine."
He might not have the muscles to compete with Dwayne Johnson, our June cover guy--Geist admitted that he would need "a few extra reps" to Sculpt Sleeve-Busting Muscle Like the Rock--but he's no slouch in the fitness department. In fact, he's one of the judges in our Ultimate Men's Health Guy search. (Have you entered yet? Time is running out.)
Also, Geist doesn't just talk about drinking. In his essay from our June issue, "The Five Drinks of a Man's Life," he writes about what lessons can be learned from sharing a stiff drink with your dad.
"Sometimes you're sitting out on the back deck with your old man, drink in hand, and everything just spills out," he writes. "Before you know it, you're in the middle of one of those elusive man-to-man talks you read about in magazines."
Of the five most memorable drinks he's had with his dad, he reminisces about sipping bourbon at his college graduation, and toasting champagne at the birth of his first child.
Read the whole thing by picking up the June issue of Men's Health, availabale on newstands everywhere or via the iTunes Newsstand.
.
Dump a Personal Trainer without Losing Your Gym
Not all relationships are built to last. And that includes your relationship with a personal trainer.
But not unlike trying to untangle yourself from an office relationship, saying goodbye to a trainer without also giving up your favorite gym can seem impossibly complicated.
We get it: You don't want it to be awkward the next time you both reach for the same dumbbell. (And if you're awkward in general, might we suggest you read 13 Insanely Easy Ways to Make People Like You.)
Soften the blow of the breakup by choosing your words carefully: "Give what's called a positive-feedback sandwich, " says Susan Rudnicki, Ph.D., a psychologist and personal trainer based in Georgia.
That means starting and ending with a compliment. "Say something like, ‘I really appreciate everything you've done for me. But I want to try a different approach to meet my goals,'" suggests Rudnicki. Then finish with "I wouldn't have made it this far without you."
And don't worry about any hard feelings: You're not dealing with an ex who's sobbing over what might have been--it's a business decision, says Dean Somerset
"This isn't really as big of a deal as most people think it is," says Somerset. "Trainers have clients quit all the time, so we don't think much of it as long as the person is honest with us."
Personal trainers are taught to do what's best for their clients, says Rudnicki. If you do decide to try another trainer, tell the gym manager what you want in terms of motivational style and long-term gains.
Still having issues? Maybe you don't even need a gym. Check out the Anarchy Workout, a fat scorching, muscle-building routine designed by fitness expert Andy Spear that you can do from home.
Why You Probably Shouldn't Go Back to Work on Monday
Attention, those of you in the rat race: Here's a rat study that's all about you!
It ran in our July 2006 issue, in a story by MH stalwart Jim Thornton, all about a road trip he and his brother took, to jumpstart their lives. But the road trip itself needed to be jumpstarted, and because Jim is a terrific science reporter, it figures that his peregrinations were prompted by Big Science.
As Jim mutely stared at his TV set one day in his youth, a program about rat brains flickered into his consciousness. He could totally identify, as can most of us, right?
The rats in question, like the members of your high school class, were randomly divided into three groups: The first rat contingent was herded into an "impoverished" environment--a tiny space with no toys or opportunities for exploration.
Rat Pack II had "standard" space, but still no toys.
Rat Pack III were like Deano, Sammy, and Frank, in an "enriched environment" with lots of rat rumpus room to explore and a full arsenal of amusements.
(Related: 5 Places That Will Boost Your Creativity.)
After a month, all of the study participants were killed, which may well be what your HR department is planning, as well. But when scientists plucked out the rat brains to study, they were agog: Rat Pack III, evidently responding to the rich environment, had thicker brain cortexes (better decision making), increased neuron size (faster thinking, more sensation), and many more branching brain connections (smarter).
OK, none of the rats were so smart that they dodged the research knife, but they did enjoy the experiment while it lasted.
The rats didn't have a choice of cages. But you and I do. Oh yes, we do.
Too often, however, we mistake the implied walls of our existence for real brick and mortar. We regard our jobs, our schedules, the fact that the lawn needs mowing and the TV series require binge-watching as real impediments to free movement.
So we settle for "impoverished" or "standard" living experiences, when in fact we're entitled to an "enriched" environment. We only have to demand the upgrade.
But we do share one important thing with the rats: The Big Scientist in the Sky will indeed harvest our brains, sometime or another. Will our deceased cranium be empty as a Kardashian smile, or brimming like an Upton brassiere?
Seize the DD-cup!
If we want to live like MENSA-level mice, we have to emulate Rat Pack III. And the best way to do that is to hit the road, as Thornton demonstrated.
He did it for an entire summer, and if you can swing that, stop by and pick me up on the way.
(Related: 20 Guy Trips That Will Change Your Life.)
Failing that, there are all sorts of escapes possible--for a few hours on a Tuesday afternoon (who'd guess you'd be playing hooky then?), for a weekend that begins on Friday after work and ends when you drive all night to the office on Monday morning, or for the full two weeks you can probably get away with if you only dare to request it.
The latter has been my annual indulgence, since my kids were old enough to really be aware of their surroundings. I now count those family escapes--to the Grand Tetons, to the National Parks of the Southwest, to Paris, to Yosemite, to Mount Desert Island in Maine--as seminal moments of my adult life.
I'm not a lab rat, but I am an expert in enriched environments, because I've sought them out with such determination. After my trip to Nice, France, last summer, my brain cortex became so thick I had to expand my adjustable Cubs hat two clicks!
Or who knows, maybe it's a brain tumor.
In any case, I want to encourage your cortex, as well, so I'm presenting my five rules for summer travel. Obey them all. Especially number five.
The harvester is coming! Escape while you still can!
RULE #1: You must travel
Jim Petrick, Ph.D., a professor in Texas A&M's department of recreation, park, and tourism science told me that "travel brings enormous benefits--in relationship, in education, for your health. Doctors ought to prescribe it."
Screw the Rx. I'm telling you to go right now.
RULE #2: Plan in advance
Because anticipation is everything. The longer you have to look forward to a trip, the longer you'll be enjoying it.
My countdown to this summer's revelry--in Boulder, Colorado--is at 32 days right now. Which means I'm already there, in my imagination. My branching brain connections are standing ankle deep in Boulder Creek. Chilly!
RULE #3: Be spontaneous
Here's a test: Your friend calls at 11AM and says his boss gave him four tickets to the afternoon game. That afternoon. What do you do?
A. Summon the stone to beg your boss' indulgence for an afternoon of hooky, or B. Quietly accept the inevitability of death.
(Answer key: A= 1 big frosty beer; B= Pray there's an afterlife.)
RULE #4: See it now, before it's too late
Two years ago, I went trekking in Nepal, and hiked into the Himalayan village of Kyangin Gompa. One month ago, the town was buried by an earthquake-triggered landslide.
I'm not just blowing smoke about the Harvester. He's real. So is your deadline to act.
(Read more about Peter's Life Lessons From the Nepal Earthquake.)
RULE #5: Duh. There are no rules
This isn't a tax return, it's summer for cripesakes. Who needs a bunch of rules to drag us down?
Not you, not me, not that little gnome who used to travel the globe for Expedia. And that includes whatever self-written or unwritten rules that are locking you in your impoverished environment (i.e. reading this on the web), when you ought to be scanning AirBnb.com for tree houses to rent.
Get this: There are 13 of them, all around the world. A tree house in a national park in Spain will cost you $34 a night. The one on Kilauea--an erupting Hawaiian volcano!--is a little steeper, at $275 a night.
You're staying home, why? Back to Rule #1!