The 25 worst foods for fat loss

The real secret to fat loss is not about lifting more weight—although that helps. Instead, it lies within the simple action of lifting fork to mouth (or sometimes choosing not to).  


If your goal is to get rid of that stubborn fat hanging around your midsection (a.k.a. your love handles), then stay far, far away from these foods. 


Source: Health & Fitness

The dos and don'ts of online dating

Couple on Date

Curious to hear what women thought about their online dating experiences, we asked them… and were floored by their responses. We heard it all, like, “a guy told me he was looking for a girlfriend by next year so he’d have someone to split rent with.” Then there was the charmer who told his date about the time he “got wasted, peed and mopped it up with his clothes, and then wore them.” Um, yeah.

But, if you’re the kind of guy who reads Men’s Fitness, we’d like to assume you know better than to make mistakes like these. Still, navigating the world of online dating can definitely be tricky—what kind of message is clever, but not creepy? What the hell are you supposed to say about yourself in your profile? When do you go in for the kill and ask for a date? 

Here are a few common scenarios you might encounter in your online dating adventures. Here’s how—and how not—to best handle each situation.


1. Out of town—and out of touch

The scenario: “A guy sent me a message saying that he wanted to meet up for a drink, but when I asked when he was free, he said he was ‘going out of town’ for the next two weeks and that we should schedule something after.” — Andrea, 31

The problem…and the solution: If you tell a girl you’re “going out of town,” she’s going to assume you’re busy dating other women. By the time your date comes around, she’ll already have lost interest or have found someone more attentive. If you really are going away, wait until you get back to ask her out. A good rule of thumb: if you aren’t available for a date within 7 days of sending the message, don’t send it.

2. Not-so-smooth operator

The scenario: “I recently received a message that said, ‘Damn you’re a pretty white girl, you into muscular black men?’” — Kristen, 27

The problem…and the solution: Aside from the obvious inappropriate nature of the comment to a complete stranger, men should never mention their physical characteristics or their own body parts in an introductory message. Women are easily scared away online, so you should avoid saying anything remotely controversial or predatory. Stick to neutral subjects — like mentioning a common ground you share based on something you read in her profile.


3. The insecure online dater

The scenario: “It’s so annoying and a major turn-off whenever a guy has something in his profile like ‘still not sure about online dating but…’” — Randi, 25

The problem…and the solution: We get it. A lot of you are self-conscious about the fact that you’re on a dating site. But obviously if she’s on the site too, you’re both in the same boat. By pointing out your hesitations, she’s bound to assume you’re an insecure person. Just don’t bring it up. If you feel so inclined to explain yourself, wait to do it when you’ve met in person — and be confident about your reasons for joining.

4. The gambler

The scenario: “I got a message that said ‘Obviously you’re cute, but I’m just having trouble believing that this is actually you because you seem too good to be true. My buddy thinks you’re real and now we have a $20 bet going. Am I about to lose 20 bucks?” — Kristin, 26

The problem…and the solution: Aside from the fact that this is a pathetic pickup line, it’s certainly never going to work. A lot of women are looking for something serious and have no interest in participating in your immature wager with friends. Flattery is fine, but not to this degree. Try telling her she has a nice smile instead.


5. Dumped and in denial

The scenario: “I went on a few dates with a guy I met online, and I eventually decided we weren’t compatible, so I was honest with him. He refused to accept it and continued to message me listing all the reasons why we’d be great together.” — Ashley, 30

The problem…and the solution: No matter how strongly you feel about your potential with a woman you meet online, accept the break-up gracefully. There’s obviously a reason she didn’t think it would work out, so why keep trying to pursue someone who is clearly not interested in you? Instead, channel your energy into meeting someone else.

6. Missing in action

The scenario: “One time I was messaging back and forth with a guy for two weeks and having a great conversation, but he was taking too long to ask me out, so I stopped talking to him.” — Kelly, 32

The problem…and the solution: If you’re into her, ask her out! What are you waiting for? And if you’re not, why are you still talking to her? Know that saying, “shit or get off the pot?” It applies here. A general rule: once you’ve sent four messages back and forth, someone should ask someone out — preferably the man. If not, that means it’s time to move on.


7. Pressure cooker

The scenario: “I was really into someone I went on a few dates with, until he told me he was taking down his online dating profile and he wanted me to do the same.” — Jess, 34

The problem…and the solution: Nothing will scare a girl faster than putting that kind of pressure on her too early into the relationship. When she’s ready to make her exit from the online dating world, she’ll let you know. Or if you feel compelled to bring it up, say something like, “I’m not interested in meeting anyone else online. I’ve been thinking about taking my profile down. What do you think?”

8. Generic junkie

The scenario: “I can’t stand when I get a message that says ‘any fun weekend plans?’ That’s really all they want to know about me?” — Laura, 27

The problem…and the solution: Sending a generic message—especially one as uninteresting as this—is not what’s going to make you stand out from other guys. Trust us, she’s getting a boatload of uninspiring messages like “Hi, how are you?” and “You’re gorgeous, I’d love to chat.” If you want to get her attention, try doing something a bit more personal. One girl we spoke to told a story about a guy who sent her a hilarious quote from the movie she had mentioned in her profile. Pick something specific she wrote about herself, and ask her a follow-up about it. If nothing else, she’ll admire the fact that you took the time to “get to know” her.


Source: Health & Fitness

Why men should train more like women, according to Nike trainer Joe Holder

Joe Holder throwing med ball

Joe Holder—a wellness consultant, performance specialist, and Nike master trainer—has built a fitness empire on a no-nonsense approach to training with an eye toward overall health. Sure he’s ripped, and that certainly hasn’t hurt his Instagram following. But Holder is also the kind of guy who takes the broad-scope view of health and fitness. He’s a vegan, for one thing. (And again: He’s ripped.)

But thanks to his overarching view of what it means to be fit, Holder has become the superlative trainer to models (e.g. Naomi Campbell, Bella Hadid, Romee Strijd), influencers (Derek Blasberg), and flocks of New Yorkers looking to find a more fine-tuned training program that goes beyond cutting body-fat percentages and getting jacked—even though he can help you do that, too.


Here, Holder offers his top five training philosophies for making any workout regimen more well-rounded and holistic for success, and go here for videos on his emergence as an influencer, as well as his top tips for using social media to meet your fitness goals.

Source: Health & Fitness

How to commit to athletic excellence, according to Nike trainer Joe Holder

.background_image {
position: absolute;
top: 0px;
right: 0px;
width: 100%;
height: 100%;
min-width: 100%;
max-height: 100%;


.jwplayer_wrapper, .jwplayer_list {
position: relative;
overflow: hidden;
z-index: 10;

Joe Holder has built a fitness empire (and an impressive Instagram following) on a few fundamentals: no-bullshit training, veganism (#PlantBasedGang), and a holistic view of health.

Holder—a wellness consultant, performance specialist, and Nike master trainer—created the Ocho System, a holistic approach to living, when he was an athlete at the University of Pennsylvania. He was playing football and adhering to the typical dogma of a collegiate football program: build mass with whatever means necessary. Without the emphasis on wellness, nutrition, or mental health, an ankle injury sidelined Holder. He turned to his father, a doctor who specializes in contemporary and alternative practices, for guidance—and, in the process, fostered a stronger connection between his mind and body.


He adopted a new training regimen, went vegan, and created a new set of principles to heal his body. He came back to the game, fitter and stronger in every way possible. And when he suffered a broken leg in his fifth year, Holder put his technique—he called it the Ocho System—to its ultimate test. It was a smashing success: He returned to the field in a little more than four weeks. So, yeah, he’s on to something.

In an interview with Men’s Fitness, Holder explains how he approaches a commitment to excellence, why the professional models he trains are basically professional athletes, and how to reach your own fitness goals using social media.

Bonus video: Joe Holder’s five social media methods for reaching your fitness goals


Source: Health & Fitness

7 unconventional workouts that torch fat and sculpt muscle

Man Doing Pilates
Speedo USA

When’s the last time you surprised yourself in a workout? We don’t mean by things like scoring a new bench press PR. That’s great and all, but can you recall a time you identified a weak spot or tried something new, like a class, that really surprised you in the best of ways? 

No? You’re among good company. Most of us fall into a routine that works with our schedule, complies with our strengths, and (at least for a while) provides noticeable results. Problem is that comfort zone isn’t conducive to building new muscle, illuminating imbalances or weaknesses, or keeping you engaged in your workout. Things get boring, your muscles adjust, and over-use injuries can occur. 


So, take this as a challenge to break your routine. Don’t obliterate it—just step outside of it once and again to refresh your mind, wake up your muscles, and get some areas working that might not see much action in your current regimen. Take a look at these seven novel workouts. We’re willing to put money on the fact you’ve never done half (probably more) the ones we’ve highlighted. Give ’em a go.


Source: Health & Fitness

How to mix cardio and strength-building to zap fat

We checked in with Mike Wunsch, certified personal trainer and Director of Training and Large Group Programming at Results Fitness, for his workout-building tips.

Q: How can I get the best mix of cardio and lifting to burn fat?

A: Looking to work off those holiday pounds? Consider cardio secondary. For a well-rounded, fat-busting workout routine, your best bet is to swap the treadmill for resistance training. Strength training moves like dead lifts, squats, pullups, pushups, and lunges should form the basis of your workout.


If you hit the gym three times a week, focus on total-body strength training your first two days, and metabolic conditioning (“cardio”) on the third. And remember, there’s no need to lope along on the treadmill or bore yourself with an endless stairmaster climb. Try incorporating kettle bell swings and ropes or flip over that TRX for an easy transition from rows to jump squats.

Redefine cardio

Make traditional strength training your bread and butter, and end with cardio. Close out a 40-minute workout session with 5 to 10 minutes of post-workout anaerobic conditioning. For example, consider 30-second sprints on the bike followed by a minute of rest. Repeat three times and you’re done.


Fully rest between sets

When it comes to intervals, go 30 seconds on and 60 seconds off. Resting twice as long allows you to get a true interval, and makes recovery a positive work period. As opposed to Tabata, which is 20 seconds on and 10 off, the extended rest allows you to push past your anaerobic conditioning point for a more complete recovery, allowing you to go harder for the next set.

Bend and pull

Lower your risk of injury and work the body diagonally by alternating between pulls and pushes. Think of the body in quarters: the upper and lower and the front and back. Work out in noncompeting supersets—let the quads rest while working out the back and vice versa—to prevent burnout. For example, a Day 1 workout might include goblet squats (lower front), rows (upper back), lateral lunges (bottom front), and pushups (upper front), while Day 2 consists of dead lifts (lower back), overhead presses (upper front), stepups (lower front), and lateral pulldowns (upper back). Work from bilateral to unilateral—from squats and dead lifts to single-legged lunges and stepups. Alternate between stations for anywhere from 20-40 minutes.


Produce power

Go all out in longer sessions. A positive work period—resting twice as long as you’re exercising—allows for a longer workout. Longer sessions with higher intensity and full recovery are key to maintaining proper form and executing a full range-of-motion. Chose a weight that’s challenging but not impossible for one set of 15 (at one week you should feel like you can do three to four more reps); use the absolute lowest weight possible. A lighter load at a faster velocity increases power production and uses more of the body’s muscle tissue.

Work intervals

Don’t make the mistake of doing hard cardio. Instead of pacing yourself, take complete breaks. Use a heart rate monitor to make sure you go hard enough to get into the “red zone”—85% of your maximum anaerobic threshold—and don’t start again until you’ve transitioned to the “green zone,” 0-75% of your max heart rate. Think of the “yellow zone”—76%-84%—as a transitional zone. You might feel like you can go again in the yellow, but waiting for the green allows you to produce more power and strength the next time rather than struggling to maintain crappy cardio.


Source: Health & Fitness

Keanu Reeves expected to appear on upcoming ‘John Wick’ TV series

Keanu Reeves, John Wick

Starz is bringing the John Wick universe to your TV screen, and Keanu Reeves’ badass assassin might come along for the ride.

Starz and Lionsgate are developing a television series titled The Continental, based in the world of John Wick and named after the hotel that “serves as a refuge for assassins,” according to Variety.


In June 2017, John Wick: Chapter 2 director Chad Stahelski spoke about the potential for a John Wick TV series with IndieWire, and now things have been made official, with Starz giving the greenlight. Details about the series have started to trickle out from the Television Critics Association press tour, including who the series will focus on, and, yes, whether Reeves himself will be on the show at all.

Reeves is locked in as an executive producer on the series, and while he won’t be a main character on the show, Starz’s head of programming, Carmi Zlotnik, said that Reeves will most likely appear: “I think you can expect to see him at some point on the series,” Zlotnik said, according to Deadline.


Starz CEO Chris Albrecht added some detail, saying: “It’s unclear what Keanu’s role will be, but certainly this show is not designed to have him in the lead.”

Reeves may not be the only familiar face appearing on the show. Zlotnik also spoke about the potential for Ian McShane to make an appearance, as his character, Winston, is the manager of The Continental in the John Wick films. One thing that helps? McShane is also a star on American Gods, which is another Starz property.

“There are certainly conversations about having Ian McShane back,” Zlotnik said, according to SlashFilm. “The good part is we have some sort of insight into his schedule because of our involvement in American Gods. We’re in conversations with Ian.”


Zlotnik also gave some details on who the series would focus on—a new character who is just learning about the world of The Continental and John Wick-style assassins.

“He won’t be an assassin at the very beginning,” Zlotnik said. “I don’t want to give too much about the story away, but it’s somebody who is new to the world. His origin story, when you go back to the beginning, unknown to him, has some ties to the world. I think the timeline for this show runs parallel with the timelines of the movies. So they’re contemporaneous, but they’re separate. These are separate characters, separate stories. It’s set in the John Wick world.”

Describing the show overall, Albrecht said that the show and movies will “exist side-by-side”. The show will be “truly unlike anything else on TV,” Albrecht said. “It promises to include the thunderous fight sequences and intensely staged shootouts between professional assassins and their targets that fans have come to expect in the John Wick movie franchise, as well as introducing some new, darkly compelling characters who inhabit this underground world.”

While no official date has been set for the John Wick TV series, it’s possible that it could be on Starz as soon as 2019—the same year the next John Wick sequel will hit theaters.

John Wick: Chapter 3, which will begin filming in spring 2018, is set for a May 17, 2019 release.


Source: Health & Fitness

5 common weak spots in men—and how to fix them

Standing Leg Stretch

Spending time at the gym performing strength-training exercises is important to build muscle and strength, but, unfortunately, tackling weakness in the body is not so black-and-white. The problem: Our bodies naturally have some spots that are tougher to develop and maintain than others—and can vary based upon your gender. While men typically build muscle more easily than women (because they have more testosterone), men are naturally less flexible, and that can lead to problems (see: tight hamstrings, slide two). Furthermore, men tend to carry more fat around their midsections and have difficulty developing abs partially because they hold onto more visceral fat, whereas women tend to store more fat in the thighs and buttocks region (thanks to biology/pregnancy purposes). But, there is some common (weak) ground between men and women: People in general often neglect or skip training certain parts of the body (like the calves) which can make them a weak spot.These problem areas may not only be harder to strengthen, but can also lead to other pain and problems in your body.Here, Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach, explains which spots are the most troublesome for men (based upon research and/or his experience working with clients), and what you might be able to do about them.

Source: Health & Fitness

Copyright Goodways Fitness 2018
Shale theme by Siteturner