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.

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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!

What She Really Wants From You for a Big Anniversary

My girlfriend wants our anniversary to be this big production--the fancy restaurant, the whole deal. Can I try to dial it down?
MIKE, BOISE, ID

It's not about whether you can, Mike. It's about whether she can.

And it sounds like the answer is no.

Here's a question for you, big guy: When, other than on your anniversary, have you two dressed up and gone out on a nice date? Because clearly that's what she's interested in.

If you really don't like big-deal anniversaries, try planning some classy quality time during the rest of the year. Then maybe she'll relax about the actual day. But one way or another, you're gonna have to show this woman some attention. . . or someone else will. Stay on the alert for these 6 Signs She's Thinking of Cheating.

A friend of mine says guys should stand when a lady comes to the table. I say bullshit. What do you think?
BRIAN, SAN ANTONIO, TX

I'm guessing you two don't remember the women's lib movement, when a lot of those old-hat traditions bit the dust.

I'm siding with you on this one, Brian. Unless the lady is the president of the United States or your grandmother, you really don't have to stand.

That said, it wouldn't kill you to prove you have good manners--to everyone, chief, not just women. If it's a guy you've never met, stand up and shake his hand. Your sister-in-law? Stop chewing and give her a kiss. Be polite and you'll set yourself apart. That's something people notice.

Every time I see my grandpa, he makes racist comments. Is it worth speaking up?
LEN, SAN DIEGO, CA

I admire your noble intentions, Len, I really do. But I've run into my share of stubborn folks with rock-hard ideas about politics, religion, and race, and I've come to learn that those people usually aren't looking for friendly discourse.

Grandpa's wrong. You know it; he doesn't. But he's also family. And the more you try to pry his mind open, the more you'll close off your relationship.

So stay off the soapbox and divert the conversation toward safer territory. Like this: "How about those Padres, Grandpa?"

Changing his attitude may be impossible; changing the subject is easy.

My office tends to empty out around 6:30, but my boss stays hours later--and I sit next to him. Should I pull longer hours to impress the guy?
VINCE, DES MOINES, IA

Every office has at least one workaholic. Question is, what's his deal?

Sure, he might be impressed by your extra effort. Or he could just be a no-life masochist who doesn't care how much time you put in. Ask around to find out. (Related: 5 Signs You're Working Too Much.)

After all, you can't be the only person who worked under him. And if it turns out he's paying attention to all your comings and goings, ask yourself: Is the tradeoff worth it?

Do you want people to start asking the same questions about you someday, or would you rather go buy your coworkers a drink at quitting time?

If people like you, they'll work hard for you. I'd call that getting ahead.

My old college pal looks uncomfortable when I invite him to drinks with my work buddies. How do I get him to just relax and loosen up?
DANIEL, PHILADELPHIA, PA

First, stop worrying about how he's enjoying himself. He's probably picking up on that, which ain't helping. But you do have to make a little effort to initiate him into the group.

So if he's a family guy, say "Hey, Jim, this is Paul. Paul has a little girl too."

Then find a reason to let Jim and Paul talk without you. Do that a few times--and just be casual about it, would ya? Your old college pal will start to feel like part of your new gang.

I don't tip if I'm just ordering a beer. Am I being an asshole?
MATT, TAMPA, FL

I'm a bartender, Matt. Of course I think that makes you an asshole. But if you really cared about my opinion, you'd give me a buck.

There's a pretty good chance I'm not the only one you're stiffing on a gratuity. Find out the right thing to do with this Checklist for Proper Tipping.

Are You Using the Right Weight for Every Exercise?

When it comes to lifting, the universal number for strength, power, and muscle growth is between 15 and 25 total reps per exercises. (That could men 8 sets of 3, 5 sets of 5, or 3 sets of 8.) The classic programs hit these numbers, and they get results.

Related: The Strength Program That Will Get You the Best Results of Your Life

But finding the perfect weight to complete all of your sets can be problematic. You want a load that will push you, but also one that will leave enough in the tank for you to finish all of your reps with good form.

That's why I use Goldilock's method. It can help you figure out if a load is too light, too heavy, or just right.

How to Do It

Pick a weight and do 25 reps with it of any of the following exercises: military press, pullup, bench press, row, squat, or trap bar deadlift. Your reps must be clean and you shouldn't miss a rep.

Rest when needed. Keep track of the total number of sets it takes to finish all of the reps, and then find where your number falls in the categories below.

TOO LIGHT

Number of sets: 1 or 2

TOO HEAVY

Number of sets: 8-plus

JUST RIGHT

Number of sets: 3 to 5

Needed 6 or 7 sets to finish 25 reps? If you can usually handle this load, my guess is that you may just be tired or burning the candle at both ends.

Take a break for a few days and try again. Then, if you hit 6 or 7 sets again, lower the weight.

I recommend trying the Goldilock's method for all 6 exercises. Do it three days a week for 3 weeks, letting the sets dictate your load for each movement.

So if you see your total sets dropping for, say, the squat, add more load to the bar during your next session. If you see the number of sets climb above 6, then reduce the amount on the bar.

For more tips that can transform your workout and your 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.

Eat Better, Live Longer

It's a fact: You are what you eat. Think you don't have time to make high-quality, nutritious foods a daily diet staple? Think again. Choosing the right foods assures that you'll not only have the energy to power through the day, you'll also get essential nutrients and vitamins to boost health, too. Take a look at these common health issues and the easy diet fixes that--in combination with regular exercise--can help you look, feel and live better.

Stand Tall
Good bone health is essential for men--it helps reduce the risk of injury and slows the loss of bone mass that occurs naturally with aging. Weight training and high impact activity promote healthy bones, but equally important is a diet rich in calcium. Get your daily dose through dairy products like reduced-fat milk, yogurt and cheese. Also, don't forget about magnesium and phosphorus--they are also key factors in building and maintaining strong bones. Nuts are a good source of both of these essential nutrients and provide an easy way to add these key bone-building nutrients to your diet.

Hook, Line & Sinker
Looking for a way to lower your cholesterol? Put fish on your grocery list and enjoy the benefits of cholesterol and triglyceride-lowering Omega 3 fatty acids. Research also suggests omega 3 fatty acids have a positive effect on blood pressure. Some tasty food choices that are rich sources of these long-chain Omega 3's include salmon, herring, mackerel, anchovies and tuna.

Pressure Cooker
Keep your blood pressure in check and help prevent hypertension by adding potassium rich foods to your diet. In addition to bananas, you'll find potassium in healthy supply in potatoes (with skins), dates and avocados and even orange juice or yogurt. So swap out your coffee break for a glass of orange juice for a healthier mid-day sip.

We Heart This One
Maintaining heart health should top every guy's to-do list, as heart disease is a major health concern for both men and women. Help to keep your ticker in top shape with heart healthy snacks that provide wholesome energy along with vitamins, minerals and protein. Planters NUT•rition Heart Healthy Mix and NUT•rition Men's Health Recommended Mix are a good source of dietary fiber, vitamin E, copper, magnesium, manganese and niacin--offering a delicious blend of nuts designed specifically to support heart health -- both of these products meet the FDA approved heart health claim for nuts.*

*Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake, may reduce the risk of heart disease.

Learn more about how to harness the power of nutrition at Planters.com.