7 Steps to a Rock-hard 6 Pack.

Forget for a moment that the shape of your midsection largely determines how good you'll look on the beach this summer—and how well you'll play volleyball. We'll get back to that in a minute.
 


The pursuit of abs goes deeper. You strive for a six-pack as if your life depended on it, and now science proves that it does. At a meeting of the North American Association for the Study of Obesity, research was presented declaring that waist circumference is more conclusive than either weight or body-mass index (BMI) as a measure of disease risk.
 


Miami cardiologist Arthur Agatston, M.D., author of The South Beach Diet, puts it this way: "Abdominal fat is different and more dangerous than fat elsewhere. Unlike fat directly under the skin, belly fat, which adheres to organs, is associated with increases in C-reactive protein (CRP) and other markers of inflammation that can lead to heart disease."
 


Motivated yet? Good. We trust you'll lay off the fries and onion rings. Remember, if your body fat is too high, it doesn't matter how wisely you work your abs—they won't show. (For most men, anything over 10 percent body fat keeps your abs in hiding.)
 


For the next month, work your abs according to the following steps and try this eating tip from Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook: "I make two peanut-butter-and-honey sandwiches every day; I eat one for lunch at 11 and one for my second lunch at 3," Clark says. Notice that the 3 o'clock feeding is a "second lunch," not an "afternoon snack." Too many men equate snack time with, well, snacks—junk food. You'll eat smarter (whole grains and muscle-building protein) and not need as big a dinner if you allow for a second lunch. Plus, you'll have more energy for a better workout in the afternoon or evening.
 


This, in turn, will keep your insulin levels steady. When insulin is in excess (from too much sugar and not enough exercise), it can turn on you, depositing fat into your gut. Or worse. "When the pancreas burns out after years of producing excess insulin, that's when buildup begins in arteries; that can cause heart attacks and strokes," Dr. Agatston says.



But enough scary stuff. Time to hit the gym—and then the beach.

1. Train with 2 Types of Exercise

Some abs exercises are based on movement. Others focus more on balance, so your abs contract harder to keep your body stable. "Most men have difficulty with either stabilization or mobilization," says Carter Hays, C.S.C.S., a Houston-based personal trainer and a performance-enhancement specialist for the National Academy of Sports Medicine. Include both types of moves in a workout to challenge your abs.
 


For instance, try performing a Swiss-ball rollout (mobilization), followed by a Swiss-ball crunch (stabilization). To do the rollout, kneel in front of the ball with your forearms pressed against it. Keeping your knees and feet in place, roll the ball in front of you so your hips, torso, and arms slide forward. Advance as far as you can without arching your back, then pull back to the starting position.

2. Get More from Your Cardio

Strip away abdominal fat by switching around your cardio routine so you run hard early. In a study published in the European Journal of Applied Physiology, eight men ran for 30 minutes on 2 separate days.
 


In the first session, the men ran at a relatively high intensity—80 percent of their maximum heart rate—for 15 minutes, then slowed to 60 percent for the final 15 minutes. In the other session, they ran the slower part first.
 


The men burned 5 to 10 percent more fat when they ran faster at the start of the workout. "And this is only a 30-minute workout," says Jie Kang, Ph.D., the study's lead author. "If you extrapolate that to a longer workout three to five times a week, things can add up."
 
Here's why it works: To burn fat, your body first breaks down fat tissue into fat molecules. "Our study found that this works better when your abs exercise is done at a relatively high intensity," says Kang. Next, molecules go to your cells to be burned, which Kang says can occur at relatively lower intensities.
 


The best part: You'll feel as if you're burning fat easier than ever. Kang measured the participants' perceived exertion—how hard they felt they were working. Turns out the body feels fatigued late in a workout, regardless of what you do.

3. Stay Hydrated

This one's almost too easy, but drinking plenty of water not only helps you burn fat, but also builds more muscle. "All creatine does is force fluid into the muscle," says Hays. "Your body will do that itself if there's enough water available."

4. Skip the Bonus Abs Routine

Edging closer to sharp abs can tempt you to work them every day. Don't. Training more can actually make your abs show less. "You don't need to overwork your abs—they're no different from any other muscle," says Hays. "If you're always in a state of overtraining, you're going to get more laxity in your muscles."
 


In other words, they'll appear soft. Instead, add resistance to make moves you already do more challenging. For instance, hold a light weight plate during a Russian twist or Swiss-ball crunch. Then give your muscles time to rest.

5. Do More Total-Body Exercise

Isolation moves like crunches are great for developing your muscles, but they don't burn much fat. You're better off training multiple muscle groups at once, says Hays. Total-body exercise burns more calories and also causes a greater release of muscle-building hormones.
 


Try combination moves, like the reverse lunge to cable chest fly. Stand between a cable station's weight stacks and grab a pulley handle with each hand. Hold your arms straight in front of you. Then step back with one leg, bend your knees, and let your arms move out to the sides. Pause when your back knee is just off the floor and your upper body looks like a T, then push yourself back up while you pull your arms together. Repeat the move with your other leg in the back position.

6. Get off the Floor

Define the lower portion of the rectus abdominis (your six-pack muscle) with a Swiss-ball reverse crunch, but instead of doing the move on the floor, hop on a bench. "It allows for a greater range of motion," says Gregory Joujon-Roche, C.P.T., president of Holistic Fitness, in Los Angeles.
 


Lie faceup on the edge of a bench with a Swiss ball pinched between your heels and hamstrings. Keeping your abs drawn in, roll your pelvis off the bench and, maintaining the same knee angle, bring your knees toward your chest. Slowly lower the ball. As soon as your back begins to arch on the way down, that's the end of your range of motion. Pause at this point for a few seconds before finishing your set. Try five sets of 15 to 20 repetitions.

7. Go Deep

Abdominal muscles are multilayered, but most men focus only on the outermost layer with exercises like the crunch. So look for moves that work the abdominal muscles closest to the spine, such as the plank. Strengthening these tiny stabilizers will provide a solid foundation to allow your six-pack muscles to grow stronger and bigger.



Article by: Scott Quill

6 Secret Ways To Turn Her On.

Rest assured, every woman wants to be seduced. We just don't like guys who go for the seduction jugular: the champagne, the Barry White, the walk on the beach. A man who has tried one of these, or, God forbid, all of them at once, is a man who knows well the face of humiliation and failure.



No, the key to turning her on for sex is not to advertise how much you want her, but, rather, to quietly make clear why she should want you. When it comes to sex, in other words, you don't need a billboard—you need sneaky subliminal messages.



They used to use tricks like these to sell more Coke at the movies. Now you can use them to get more women.

1. Ditch the Cell

(Wait. You'd better not be wearing one, because if you are, you're a walking seduction-free zone. This includes beepers.) First of all, women are very serious about our schedules, and if we've set aside time to spend with you, we're not keen on sharing it with your free minutes. Second, when chatting on the phone, you can't help but reveal some of the ins and outs of your work or private life, and that kind of openness is girly, creepy, and not sexy.

But here's the biggest problem: Any guy who can't go 2 hours without checking in with his friends, his job, his family, comes across as desperately insecure. Go ahead and actually turn it off in front of her. She will recognize you as the man who is comfortable and at peace with what's in front of him, and thank her stars you're not the guy who's always wondering what and who is next.

Watch out: Putting your phone on vibrate and repeatedly checking to see who's calling without answering not only is not seductive, but also shows you're kind of an arrogant jerk.

2. Fix Something

Men fixing broken things—light switches, toasters, clogged toilets—is a tradition that dates back to, well, a time when men did things besides nod, point, and hand other men their debit cards. We know that you probably can't gap your points or replace the alternator in your Hyundai. But with a little practice, and some very basic, moron-friendly manuals, you can do plenty of other tasks that would establish you as a Competent Male. 

If you're going to do this, though, try to do it in her presence. And it's okay, even advisable, to swear if you can't find the right tools, as long as you don't complain.



Danger zone: Don't get dirt on your face unless you're doing something fairly complicated. There's a fine line between looking manly and looking like a doofus with dirt on his face.

3. Read a Book

Allow me to interrupt that thrilling game of Ghost Recon to pose the following question: Do you have any idea of the mass quantity of ass you could get just by reading one book? Women read a lot, and, like pretty much everything else we do, we like to talk about it. Only we can rarely talk about it with guys, because, well, many of you (although not necessarily you personally) are Neanderthals growing slowly illiterate in front of an Xbox. 

But imagine yourself talking to a pretty woman, and she mentions that she's reading a book, and you've actually read it, too! So if this pretty woman thought you were cute, now she thinks you're smart, too.



Also: Reading in public is a great way to give women an excuse to talk to you.

4. Replace Bottles on a Watercooler

Modern life, what with its dearth of catapults, marauding wolves, and barn raisings, doesn't provide men with many opportunities to show off their brute strength. It's a very lucky accident that in the midst of all this ease-making progress, we've managed to poison our drinking-water supply.

And since somebody has to replace those unwieldy 5-gallon plastic containers on the office cooler, it might as well be you. It's such a quick, easy way to make the chicks in the office sit up and take notice of your athletic prowess. You know those bottles aren't that heavy, but who cares, because women think they are, Hercules.



Alternative: If you don't have a watercooler in your office, be the first to offer your man power when a stalled or stuck-in-the-snow car needs a push. You want to make your point and then get back to work. There's a reason they call it "the strong, silent type."

5. Write E-Mails Longer than 5 Words

If you're dating a woman, really like her, and yet insist on writing her e-mails that read "ok cu later," you are such an idiot that I don't even know why I'm trying to help you. Men are all about keeping things short and to the point. And when it comes to business correspondence or letting your friends know where you're watching the Dolphins game, that's fine. But short and to the point, in chick world, translates into BORING and UNIMAGINATIVE and—the worst sin of all—UNINTERESTED.

You don't have to get all Cyrano de Bergerac on her ass. But an interesting sentence or two, please, is so easy and so, so point scoring. Examples? She writes, "How was your night?" DO NOT write back, "It was okay." Even if all you did was drink two beers and watch CSI, have something to say. Like, "Do you think real female forensic investigators all wear those low-cut pants?" Just some evidence, please, that you are a living, breathing, thinking human being who doesn't spend all his time away from her staring at a wall. Because that's the image "It was okay" evokes.

Oh, and: "It was okay, how was yours?" is not an improvement over "It was okay." Cop-out is written all over it.

6. Disagree with Her

I have a friend, Nancy, who is extremely beautiful. She is the sort of woman for whom men will do just about anything. She sort of knows this, so she has a tendency to test the limits of their patience and generosity. 

One day, she was going on and on to her boyfriend about something he had done wrong. He apologized. He apologized twice. And she still went on and on. Finally, he looked right at her, at her perfect arms crossed self-righteously across her perfect breasts as her perfect mouth issued forth criticism after criticism, and said, "Would you please shut the fu-- up?"

She made passionate love to him thereafter and, basically, hasn't stopped since. We're not saying you should shoot down all our complaints by dropping f-bombs, but appeasement isn't always your best move, especially when we've gotten out of hand.



Moral: We're pathetic this way, but you're at your most attractive when you're just totally over us.

DONE-SKI.

(article published by MensHealth.com author unknown)

FAT BURNING: High Speed Fat Loss.

Running Intervals, or sprints with intermittent rest periods, burns three times as much fat as running at slow, consistent speeds, according to new research from the University of New South Wales, in Australia. We've developed a 6-week plan to rev up your body's natural fat burners.
 
Start by taking a baseline measurement of your endurance at high speeds. Head to a track, football field, or other measured area with room to run. Sprint for 45 seconds and record your distance. Rest for 60 seconds, then sprint again for 45 seconds. If you don't regularly run intervals or don't participate in intermittent sports,  your second span will probably shorten by as much as 25 percent, says Craig Ballantyne, M.Sc., C.S.C.S., owner of TurbulenceTraining.com. "A distance drop of only 10 percent between runs is excellent," he says. Use this plan to improve your endurance and burn fat, measuring your progress every week.

The Program:
Start with a 2 minute jog, perform all of the quick exercises below, then perform one of the workouts below.
Alternate between workout A and workout B for a total of 3 sessions a weeks for 6 weeks.

Prisoner Squat
Stand with your hands behind your head. Sit back at the hips and bend your knees to squat down. Squeeze your glutes and push back up. Do 10 reps.



Waiter's Bow
Pinch the skin of your lower back. Push your hips back and bow forward as far as you can while squeezing an inch of skin. Contract your glutes and stand back up. Do 10 reps.



Elbow-to-Instep Lunge
Step forward with your left leg and place your right hand on the floor. Press your left elbow down toward your left in- step. Do 6 reps a leg.



Single-Leg Romanian Deadlift
Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel into the floor to return to standing. Do 6 reps with oneleg, then 6 with your other leg.



Lunge
Take a large step forward with one leg. When your front thigh is parallel to the floor, hold for 2 beats and return. Repeat with your other leg. Alternate for 6 reps per leg.



Leg Swing
Swing your leg in front of you, then bend your knee and swing it behind you so your heel moves toward your butt. Do 6 reps with each leg.



THE HARD PART.
Workout A
 
 REPS       EFFORT       TIME        REST
 1                  50%             60sec       60sec
 1                  75%             60sec       60sec
 3 OR 6*     100%           30se        90sec
 
 
 
 
Workout B

 REPS        EFFORT       TIME        REST
 1                   50%             60sec       60sec
 1                   75%             60sec       60sec
 3 OR 6*     100%            45sec        90sec
 
* Do 3 of these high-intensity intervals the first week, and 6 each week after.

5 Secrets of Sexually Satisfied Women.

3,289 women were asked how happy they are with their sex lives. Then we took notes from the ones with the biggest smiles.



1. She Wants More

Although our survey shows that satisfied women have sex several times a week, two out of five are still left craving more. "Women have a broad definition of sex, so this doesn't necessarily mean they want more intercourse," says Scott Haltzman, M.D., author of The Secrets of Happily Married Men. "A woman might just want to feel more sexual in general, so let her know you're thinking about her throughout the day, and tinge it with sexuality." One way is to text her about dinner plans and ask her to wear her hot red blouse.
Listen in: "He's afraid of seeming too eager, but I have just as large a sex drive as he does." —Marissa, 19



2. She Knows She's Hot

Satisfied women don't suffer from low self-esteem—four in five think their partners find them extremely sexy. Want a confident girlfriend? Never criticize other women's bodies. "She'll worry about how you feel about hers," says Debby Herbenick, Ph.D., sexual-health educator at Indiana University's Kinsey Institute. "She won't feel comfortable showing you her body if she's worried you'll think she's fat, ugly, or full of cellulite."
Listen in: "When I hear him compliment me in bed, it sends me over the top." —Jane, 28



3. She'll Speak Up

Satisfied women know what they want, and 87 percent will express it. "A woman comfortable asking for what she wants is going to be orgasmic more of the time," says Lonnie Barbach, Ph.D., author of For Each Other: Sharing Sexual Intimacy. Encourage her openness by increasing sex talk in nonsexual situations. But be sure to look out for nonverbal cues, too. "Some people do to their partners what they would like done to themselves," Barbach says. If she keeps touching you gently, for example, do that unto her.
Listen in: "I tell him everything. That's why we have great sex!"  —Kathleen, 32



4. Pleasure's the Goal


Sounds crazy, but it's true: Orgasm isn't essential to a woman's sexual satisfaction. Three out of four women say the pleasure from sex makes orgasm less necessary. So relax—your laid-back approach can put her more at ease, making her more likely to climax. "The more you try to focus on orgasm, the more you scare it away," says Barbach. Instead, attend to her without that Big-O-or-Big-Zero attitude. 

Listen in: "I don't love sex for the orgasms, I love it because it brings us closer together."—Sara, 22



5. Passion Trumps Size

The cliché is true: It is how you use it. Only 7 percent of sexually satisfied women say penis size is critical to their pleasure. The other 93 percent say they can be satisfied in other ways. "Passion is what keeps women coming back for more," says Yvonne K. Fulbright, Ph.D., the author of Touch Me There! Our survey participants agreed: They were 10 times as likely to rank both passion and generosity as more important than penis size.
Listen in: "Our sexual chemistry and his passion are what make the sex incredible!" —Louise, 22 


ENJOY.

10 Machines You Must Avoid At The Gym.

Defenders of stationary equipment argue that machines are designed to limit what you can do wrong. But seated machines often put heavier loads on the back and joints than is necessary, and almost always miss the mark when it comes to replicating the movements found in everyday life, according to Ultimate Back Performance and Fitness, by Stuart McGill, PhD, a professor of spine biomechanics at the University of Waterloo, in Ontario. For this list of exercises, we consulted McGill; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning.  



1 Seated Leg Extension

What it's supposed to do: Train the quadriceps

What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.
A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)

2 Seated Military Press


What it's supposed to do: Train shoulders and triceps
What it actually does: Overhead pressing can put shoulder joints in vulnerable biomechanical positions. It puts undue stress on the shoulders, and the movement doesn't let you use your hips to assist your shoulders, which is the natural way to push something overhead.

A better exercise: Medicine-ball throws. Stand three feet from a concrete wall; bounce a rubber medicine ball off a spot on the wall four feet above your head, squatting to catch the ball and rising to throw it upward in one continuous motion. Aim for 15 to 20 reps. Alternative: Standing alternate dumbbell presses. As you push the right dumbbell overhead, shift the right hip forward. Switch to the left side.

3 Seated Lat Pull-Down (Behind the Neck)


What it's supposed to do: Train lats, upper back, and biceps

What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff. 

A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.

4 Seated Pec Deck


What it's supposed to do: Train chest and shoulders
What it actually does: It can put the shoulder in an unstable position and place excessive stress on the shoulder joint and its connective tissue.
A better exercise: Incline push-ups. Aim for 15 to 20 reps. If this is too easy, progress to regular push-ups and plyometric push-ups (where you push up with enough force that your hands come off the ground), and aim for five to eight reps.



5 Seated Hip Abductor Machine


What it's supposed to do: Train outer thighs
What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.

A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.

6 Seated Rotation Machine


What it's supposed to do: Train abdominals and obliques

What it actually does: Because the pelvis doesn't move with the chest, this exercise can put excessive twisting forces on the spine.
A better exercise: Do the cable wood chop, letting your heels turn freely with your torso. Aim for 10 to 12 reps.

7 Seated Leg Press


What it's supposed to do: Train quadriceps, glutes, and hamstrings

What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.

A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.



8 Squats Using Smith Machine


What it's supposed to do: Train chest, biceps, and legs
What it actually does: The alignment of the machine--the bar is attached to a vertical sliding track--makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.
A better exercise: Body-weight squats. See "Seated Leg Press."



9 Roman Chair Back Extension


What it's supposed to do: Train spinal erectors

What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks.

A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.



10 Roman Chair Sit-up

What it's supposed to do: Train abdominals and hip flexors
What it actually does: The crunching motion can put undue stress on the lower back when it is in a vulnerable rounded position.
A better exercise: The plank. Lie facedown on the floor. Prop up on your forearms, palms down. Rise up on your toes. Keep your back flat and contract your glutes, abdominals, and lats to keep your butt from sticking up. Hold this pose for 20 to 60 seconds.

Beat Back Pain With Yoga.

To all readers, fitness junkies or not, if you got back pain then this just may be what you've been looking for. These yoga moves have been proven to help relieve some major aches. Best of all you can do these moves by yourself, at home, in the privacy of your bed room. Even if you don't have back pains yoga has been proven to increase flexibility and mobility, making you feel like a million bucks everyday. So give it a read/try and find out if it's true.


If your lower back gives you performance anxiety, try this routine from Adam Levine’s L.A. yoga instructor Alanna Zabel.

Bent-Knee Forward Bend

With knees hip-width apart and with knees bent, fold at the waist grabbing your opposite elbows and letting your head hang. Hold for 2-5 minutes until you feel your back begin to release.

Dog/Cat Tilts

On hands and knees, with fingers spread and arms strongly engaged, inhale, then arch your lower back gently and look upward, moving into the “dog’’ position. As you exhale, round your back (like a cat) and look at your navel to stretch out the back and spine as much as is comfortable.



Flat Back position with knees slightly bent

From standing position, bend your knees slightly and fold at the waist until your back is parallel to the ground. Hold your arms out to the sides to give your back some strength resistance. Imagine that you are holding an orange under your chin and draw your abdomen up towards your spine to create as flat a back as possible. Come back to standing with straight legs. Do this exercise 5 times for a 10-20 second flat back hold each time.



Cobra


Lying on your stomach with your hands underneath your shoulders, inhale and lift your head and torso up off the mat into a cobra backbend. (Your abdomen and lower body stay down.) Keep your elbows in at your waist, your chin into your chest, and your shoulders down. Hold the LAST cobra for 5 breaths, but use the first 4 cobras as a full spinal and back warm-up. As you exhale, lower back down until your forehead touches your mat.
Repeat 5 times.

Superman

Lying on your stomach, extend your arms out in front of you and lift your legs behind you.  Keep the insides of your feet touching and turn your palms to face each other.  Now lift your right arm and your left leg. Hold the first diagonal extension on the right and left side for 5 seconds each side, then hold for one count with strong and proper form. Switch by lifting your left arm and your right leg. Repeat ten times, extending through the arm and back through the leg to create a deep diagonal stretch and strengthening across your back.



Spinal Twist


Lying on your back, hug your right knee into your chest and hold for 2 minutes, then lower your right knee to the left side of your body and turn your head and right arm to the right until you feel a deep stretch across the lower back. Fully exhale and release, holding for 2-5 minutes. Switch sides.

Seduce Her In 10 Minutes.

Many things run through a woman's mind when you meet. Here's how to go from "hello" to "oh my."



1. Your Approach


Her brain quickly vets your height and facial symmetry the moment you meet. Now convince her of your character. Approach confidently; don't pretend to bump into her. "Men tend to talk to each other at angles to avoid confrontation," says Rutgers University anthropologist Helen Fisher, Ph.D., author of Why We Love. "But women face each other head-on and maintain eye contact."

2. Your Introduction


A good handshake isn't a shortcut to her bed, but a bad one can doom you. Hands are loaded with tactile nerves, and people with weak, clammy handshakes were perceived as shy and neurotic in a recent University of Alabama study. So hold your drink in your left hand and give her a firm but not bone-crushing grasp. Pay attention to her grip as well: The same study showed that women who give firmer handshakes tend to be more adventurous.

3. Your Voice


The most attractive women prefer deep-voiced men, according to a recent study by Scottish researchers. It suggests high testosterone levels, a sign of strength and reproductive prowess. Push out air with your diaphragm, not your throat. This lengthens the column of air moving past your vocal cords. "It's like a built-in subwoofer," says voice coach Joanne Joella.

4. Your Icebreaker

Say something that will draw out details about her. "Your friends seem nice—how did you get to know them?" is a compliment and a window into her past. Forming a bond will release dopamine, a mood booster in her brain. Show off your interest with verbal nods of agreement ("uh-huh," "go on"), adds Alex Pentland, Ph.D., an MIT professor who designed software that assesses whether speed daters are feeling sparks.

5. Your Conversation

We all know to ask lots of questions and to avoid flat-out boasting. But don't sell yourself short. "Women listen very carefully for signs of status and wealth," says Fisher. Keep any references to financial or personal success oblique, though—let her curiosity draw out the details. Another crucial conversation tip: Talk at the same pace she does and she'll consider you intelligent, kind, con-fident, and ambitious, according to a University of Maryland study.



6. Your Body Language


Attraction causes couples to mirror each other's body language. But don't be overeager to connect. Stay relaxed and let her set the tone, says Lisa Clampett, founder of the Matchmaking Institute. Fidgeting conveys nervousness and triggers the empathetic release of stress chemicals in her brain. "Once she brushes your shoulder or thigh, reciprocate within a minute or two," Fisher says. Or touch her inner forearm, a nerve-rich zone that will create sparks.



7. Your Deal Closer


If you've made the right sort of first impression, she might be wondering how you are in bed. "Consciously or not," says Fisher, "she's looking for signs that you're patient and sensitive to the ways her body finds pleasure." So talk her through the jukebox options. Handle the darts delicately. Call out the scent notes of a bottle of wine. Show refined tastes in these areas and she'll suspect you have others worth exploring—back at her place.

DONE BOI.

6 Tricks To Maximize Your Workout.

Hello readers, here are a few little tips from our fitness guide. Use these steps to ensure you get the most out of your workout. These are more than effective, so give them a try and let us know what you think.

1. Work in a Workout When You Feel the 6 p.m. Burn


The American Council on Exercise recommends working out between 4 and 6 p.m., when your body temperature is highest, making your workouts more productive. But that's not an ironclad rule, says MH fitness director Lou Schuler. "It's much more important to exercise consistently than to focus on a particular time of day," he says. "Some guys can't get motivated in the morning, and others are too burned out after work. So pick a time that's right for you and stick with it."



2. Warm Up 15 Minutes Before the Main Event


Researchers at the University of British Columbia and the University of Otago in New Zealand found that a 15-minute warmup at an intensity of 60 to 70 percent of your full capacity improves your range of motion and enhances your anaerobic performance.



3. Wear Cross-Trainers When You're Walking the Dog, Lifting at the Gym, or Hanging Out on Weekends


But when you hit the long road, opt for running shoes instead; cross-trainers are too heavy and don't provide enough cushioning to keep runners injury-free.



4. Listen to Your MP3 Player When You're on the Treadmill



Music will motivate you and keep your mind off the monotony of running indoors. The editors of Runner's World recommend that you never wear headphones outside, even on running paths, lest your groove distract you from potential dangers like rottweilers, traffic, and Ned Beatty.



5. Replace Your Running Shoes Before You Log 500 Miles


After that, the midsoles are bound to have deteriorated, says Runner's World deputy editor Bob Wischnia. Most quality running shoes will last anywhere from 300 to 500 miles. Heavier guys should replace shoes more often. Lighter guys can let the mileage run up a little more. And since shoes don't come with built-in odometers (yet), write the date of your first wearing somewhere on the inside with a permanent marker. It'll make it easier to figure out when that pair's reached the end of the road.



6. Clean Your Watchband Before You Can Smell It


If it's leather, look closely. Shiny means there's a protective coating that can be renewed with standard leather cleaner. If it's dull, that means it's a more porous leather and will absorb any product you put on it, says Timex's David Wimer. Clean it with a soft, dry brush. You can easily spruce up stainless steel, rubber, gold, or silver with a soft toothbrush and soap and water. But be careful with nylon—cleansers will fade it. Use a firm, dry toothbrush instead.

12 Sex Myths Put To The Test.

Here's a little something you might find interesting. Who doesn't find sex talk interesting right? Well if you don't then your probably to young to be reading this, in which case turn your PC off now. Unless you think your ready to learn some valuable information, in which case keep reading. Whatever. Enjoy.

1. Men Reach Their Sexual Peak at 18, and Women Reach Theirs at 28




TRUE: With regard to their supply of sexual hormones, at least. Testosterone peaks at age 18 in men; women's estrogen hits its high point in their mid-20s. "But peak hormones don't mean peak sexual performance," says Marc Goldstein, M.D., a professor of reproductive medicine and urology at Cornell University's Weill Medical College. So feel free to try for a personal best—at any age.



2. Semen is Low-Carb


FALSE: "Semen is mostly fruit sugar [fructose] and enzymes—not low-carb," says Dr. Goldstein. Which finally explains why there's no Oral Sex Diet.



3. Masturbation Yields the Strongest Orgasm


TRUE: But it's not a hard-and-fast rule, as it were. "It depends on the individual," says Jon L. Pryor, M.D., a professor of urologic surgery at the University of Minnesota. "For some it does, but for others, there's nothing that beats good ol' intercourse."

4. The Average Erection Measures 8 Inches


FALSE: Relax, Shorty. It's closer to 6.



5. No Penis is Too Large or Too Small for Any Vagina


TRUE: But perception still wins the game in the end. "I was once at a dinner meeting with seven other sex doctors—six men and one woman," says Dr. Pryor. "The men all agreed that size doesn't matter. The woman looked at us and said, 'Think what you want. Size matters.' We all left dejected."

6. Oysters Make You Horny


FALSE: You make you horny. "There is no scientific evidence that oysters increase libido," says Dr. Pryor. "But there may be a placebo effect, so if it works, great!"

7. Green M&Ms Make You Horny


FALSE: Unless they do. Then it's true. Isn't the mind wonderful?

8. Men Think About Sex Every 7 Seconds


FALSE: That number is tossed around a lot, but the truth is that only 23 percent of men claim to fantasize frequently. But maybe the rest are just too distracted to check the clock.

9. Cutting Out Broccoli Will Make Your Semen Taste Better


TRUE: Semen is naturally bitter, and eating broccoli and drinking coffee can make it worse. A ray of hope for the Oral Sex Diet!

10. Having Sex Before an Important Event—the Big Game, the Critical 

Presentation—Can Ruin Your Performance in the Event


FALSE: Swiss researchers performed stress tests on people 2 and 10 hours after the subjects had had sex, and found that by 10 hours, the participants were fully recovered. There was only a small dip in performance 2 hours after sex.



11. Having Sex in Water (Swimming Pool, Hot Tub, Shower) Will Kill Sperm


TRUE: Some of your swimmers may die, but it isn't an effective method of birth control, according to Dr. Pryor. Though a hot tub can overheat your testicles and kill sperm, there should be plenty left for the egg hunt.



12. You Can Become Addicted to Web Porn


TRUE: But the risk is low. Only 1 percent of all people who check out Internet porn will become addicted. If you're sporting a ring, be careful: 38 percent of addicts are married.

Done. 

COMMENTS and RATINGS are strongly encouraged. 

18 Things A Grown Man Should Never Have.

Hello to all of Vantage's male readers. This is an article I read in a magazine months ago, I recently found it again online. This article is very entertaining and very true. Give it a read through. If any of these rules/guidelines apply to you don't be offended! However, you may want to rethink your strategy. hehe So here you go the 18 things a MAN should not have. Enjoy.



1. A black eye. Unless the rim hits your face mid-dunk, your peepers should remain unblemished. You're smart enough to talk your way out of any fight you're going to lose.

2. A witty e-mail signature. Quotes and song lyrics should be heard during toasts and karaoke performances, respectively. Don't let your electronic correspondence become the digital version of a motivational poster.



3. An empty refrigerator. Your larder should be amply stocked, your pantry provisioned. Always aim to be ready to create an on-the-fly, three-course dinner for her . . . along with breakfast in bed.



4. PlayStation thumb. When they're relaxing, grown men can behave like children. But if you devolve long enough to cause calluses or button-shaped bruises, you're assuredly missing out on life.



5. A key chain with a bottle opener. This bauble is both a gauche reminder of your college days and proof that you don't know how to apply leverage using available, impromptu bottle openers: a lighter, the back end of a fork, this magazine.

6. A lucky shirt. Every shirt is lucky when worn by a man who knows that the harder he works the luckier he'll be.



7. An unstamped passport.

8. Olympic dreams. Exceptions: curling and archery.



9. Less than $20 in his wallet. Fiduciary nudity is negligence. A real man should always carry a business card and enough dough to pick up coffee, bagels, and the Sunday paper without whipping out the plastic.

10. A name for his penis. Even if it's a really clever name.



11. Any beer that costs less than $20 a case. And no exception for the grand-slam 30-pack that crosses that price threshold.



12. The need to quote The Big Lebowski/Caddyshack/Superbad. Reciting someone else's lines reminds people that you haven't the wit to write your own.

13. A futon. Sure, beds are for sleeping. But such a meager, slouchy spread has never, in the history of sex, inspired a woman to say, "Take me on your futon."



14. Code words for ugly women. Actually, code words for anything.



15. A Nerf hoop in his living room. Keep the adolescent accoutrements where they belong: in the rec room or above the wastebasket in someone else's office.



16. A secret handshake.



17. Drinking glasses with logos. Especially those kitschy McDonald's Hamburglar ones.



18. A recent story with the phrase "So I said to the cop . . . "

What do you think?? COMMENT!

Done.

The Worlds Hottest Places To Have Sex.

What went into the scores: We analyzed marriage rates, divorced population, sex partners and frequency, masturbation habits, number of friends, sexual satisfaction, and affairs.

United Kingdom: Speak Up in the Sack

There's a good reason why English men were the most sexually satisfied men in our survey: They know how to use their mouths. "British men aren't scared to ask for what they want in bed," says Emily Dubberley, a British sex expert.

What you can learn from the U.K.: If you're eager to try something new, ask on a night when she's feeling confident and you've complimented her endlessly. Pleasing her in return will also help your case, says Yvonne K. Fulbright, Ph.D., author of Touch Me There! "Anything you do -- whether kissing, licking, or touching -- do it in circles."

Poland: Charm Her Pants Off

Men in number two Poland are monogamous and happy with their sex lives. "The Polish way of approaching women is still chivalrous," says Beata Dzugaj, an editor at Men's Health Poland. This fosters more committed relationships than casual hookups in the long run. And commitment equals more sex.

What you can learn from Poland: Date the way your parents did. "Make the first call, and invite her out for a real date," Dzugaj says. "Bring flowers, kiss her hand, open the door for her." These gestures make her feel like a potential partner rather than a conquest.

By: Laura Ongaro

Philippines came in 5th! Plus the A grade! JEAH BOI!

Any responses to this? Leave a COMMENT!

7 Ways To Tell If She's Good In Bed.

It's an enigma as enduring as Mona Lisa's small, knowing smile: Sometimes meek women turn wild in bed; sometimes they just lie there, waiting to inherit the earth. Sometimes the chestnut filly with the riding crop turns out to be all packaging; sometimes she's as thrilling as the signs indicated she'd be.

It made me wonder: Is it possible to reliably predict what a woman is like in bed? The love scientists say yes—sort of.

"It's very hard to gauge," explains Helen Fisher, Ph.D., an anthropologist at Rutgers University and author of Why We Love, a new book about the nature and chemistry of romantic love. A woman's high heels, short skirt, and follow-me walk mean little. "Those are signs of intention. But they are not signs that this person is actually good in bed and is compatible with you.

"So, besides that old cliche about how she dances, what signs can a man go by? Start with these.

1. She suggests Thai for dinner
2. She eats it up
3. She screams for ice cream
4. She talks like you
5. She knows who Sid Vicious is
6. She gives good lip
7. She's a good dancer

Harden Your Core.

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

The Moves:

Hold for the time specified below, then switch sides.

Kneeling Side Bridge:

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

Side Bridge:

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

Elevated Side Bridge:

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

The Workout:

Do this routine two or three times a week.


Week Exercise Sets Time:

1 Kneeling Side Bridge 2 30 seconds
2 Kneeling Side Bridge 2 60 seconds
3 Side Bridge 2-3 45 seconds
4 Side Bridge 2-3 60 seconds
5 Elevated Side Bridge 2-3 45 seconds

Raise the bar. Boost your Bench.

Progressive Gains: Strong, Stonger, Strongest

Variety keeps your workouts fresh, but there are limits. If you try the reverse Canadian windmill extension before you've mastered the basics, you'll end up kissing the mat. That's why we asked Houston-based personal trainer Carter Hays, C.S.C.S., to develop a series of 6-week workout progressions. Each will take you from traditional, simple exercises to more advanced -- and more rewarding – bench press moves. The result: You'll beat boredom and improve as a lifter. With weight exercises, use an amount of weight that allows you to complete the sets with perfect form. Starting in week 2, you'll do two exercises. Do these routines once or twice a week.

Weeks 1 and 2

Pushup

Do three sets of pushups to failure. This prepares your rotator cuffs for heavier loads. Lie facedown with your hands just outside your shoulders. Tighten your core and glutes and push away from the floor until your arms are straight. Lower your body to lightly touch your chest to the floor.

Weeks 2 and 3

Barbell Bench Press

Keep doing pushups in week 2, but add this. Do three sets of 12 repetitions to improve chest strength. Lie back on a bench with your feet flat on the floor. Remove the bar from the uprights using an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Slowly lower the bar to your chest, just below the nipples. Pause, then press the weight back up until your arms are straight again.

Weeks 3 and 4

Dumbbell Bench Press Progression

Keep the barbell bench press in your week-3 routine and add this progression, which will help stabilize your arms, increase range of motion, and balance strength on each side of your body. Do three sets of 12 repetitions. Lie back on the bench, holding the weights alongside your chest. Press the dumbbells straight up, lower them, and repeat. Alternate: This time begin with both dumbbells overhead. Lower one to your chest and press it back up. Repeat with the other arm. Unilateral: Hold one dumbbell overhead and place your other hand at your hip. Keep your abs drawn in as you lower and press the weight with one arm. After 12 reps, switch the weight to your other hand and repeat.
Weeks 4 and 5

Stability Push-Up Progression

Combine this pushup routine with the dumbbell workout in week 4 to strengthen your chest and core. Do to failure, but in the first set, for safety, stop one or two reps before failure. Perform pushups on a balance board. Next, position yourself so your shins are resting on a Swiss ball, hands on the floor. Lower your body until your arms form 90-degree angles. Finally, with your toes on the floor, place your hands on the ball, directly under your shoulders. Bend your arms until your chest touches the ball, then push back up.


Weeks 5 and 6

Swiss-Ball Chest-Press Progression

Continue the stability-pushup routine and add these Swiss-ball presses. Perform the same progression as with the dumbbell bench press. You'll increase neuromuscular control, which will improve your overall chest development. Lie back on a Swiss ball. Contract your abs and glutes to extend your hips so your body forms a plank. Press the dumbbells overhead. Pause, then slowly lower the weight back down. Next, switch it up by using the same techniques as in the alternate dumbbell bench press and then the unilateral bench press.

Healthy Grilling.

Grilling doesn't have to mean marbled rib eyes or fatty sausages. Swordfish is a tremendous source of low-fat protein, and the vegetables and sweet potatoes suggested here offer antioxidants, fiber, and a great splash of color. Compare this with a greasy burger and a lump of gloppy potato salad and you'll enjoy it even more.

Swordfish Steaks
Swordfish steaks (about 1/2 inch thick)
Salt-free lemon pepper
Olive oil

Rinse the swordfish in cool water, then lightly sprinkle lemon pepper on the side that will be facedown on the grill. Lightly oil the grill and place the swordfish fillets on it. Leave them on the grill for 5 to 6 minutes undisturbed--the less they're handled, the less likely they'll fall apart. Sprinkle some lemon pepper on the top side, flip, and grill for another 5 minutes, or until the fish flakes with a fork.

TIP: To test doneness, insert the point of a sharp knife and twist. This allows you to see inside without breaking apart the fillet.


Rosemary-Rubbed Sweet Potatoes
Sweet potatoes
Fresh rosemary
Olive oil
Fresh coarsely ground pepper

Bake First: Wash the sweet potatoes and cut them in half lengthwise. Bake, skin down on the rack, for 10 to 15 minutes in a 400ºF oven. Remove and refrigerate uncovered until cool to the touch. Grill Second: Brush a little olive oil onto each sweet potato, then rub some fresh rosemary onto the potatoes, leaving some pieces on them. Add pepper and place on the grill, open side down, for 15 minutes. Flip to the skin side and grill for another 10 minutes, or until tender. Hint: Sprinkle on more rosemary during grilling-it smells great!

Vegetable Kebabs
Zucchini, yellow squash, cherry tomatoes, orange bell pepper, small mushrooms,
Yellow onion
Fresh ground black pepper
Olive oil

Wash all the vegetables thoroughly. Cut everything but the tomatoes and mushrooms into chunks, then skewer all the vegetables. Lightly brush them with olive oil and place them on the grill. Rotate them every 3 to 4 minutes while lightly seasoning with pepper, until they're slightly charred and tender.

TIP: Vegetables don't slip as much on wooden skewers, which are cheap and disposable. Just soak them in water first.

Give these a try! If you do be sure to let Vantage Magazine know how it went. Thanks all!

Stronger Is What Matters Most

3 Things You Don't Know About Your Core:

1. You can strengthen your core without moving a muscle. Whereas most muscles propel you, your core resists movement--for instance, to protect your spine when you twist your torso. So don't be surprised by how hard it is to stay still in this core workout. You're conditioning your core to do its job more effectively.

2. Slouching sabotages your six-pack. Training your core helps correct poor posture. But an hour a week of core work can't compensate for the 50 hours spent slumped over your keyboard. The fix: Stay tall through your hips and keep your head up and shoulder blades back and down all day long.

3. Core muscles contract first in every exercise. All the energy you exert originates in your torso, before being transferred to your arms and legs. So a weak core reduces the amount of force you're able to apply to a barbell. When you hit a plateau in presses, squats, or any other strength move, ask your-self if you're training your core as hard as you can.
Side Bridge

Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight.


Plank with Diagonal Arm Lift:

Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm for-ward and to the right, so that it points to 2 o'clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o'clock. That's one rep. Your elbows should be bent 90 degrees and directly under your shoulders.

Single-Leg Lowering:

Lie on your back with your legs extended straight up. Keeping your legs straight, lower your left leg until your foot is 2 to 3 inches off the floor. Return to the starting position, then repeat with your right leg; that's one repetition. Think about pushing the bottom of your heel away from your hip as you lower your leg. Don't point your toes; keep your foot flexed toward you. Lead with your heel.

Swiss-Ball Knee Tuck:

Assume the pushup position with your shins resting on a Swiss ball, hands slightly more than shoulder-width apart. Keeping your abs tight, draw your knees toward your chest until your toes are on top of the ball. Slowly straighten your legs so the ball rolls back to the starting position. Lift your hips as you bring your knees toward you so your shins rise off the ball.

Glute-Bridge March:

Lie with your knees bent and your arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders. Next, bring a knee toward your chest. Reverse the move, then repeat with your other leg. That's one rep. Don't allow your hips to sag at any time during the movement.


Every muscle relies on your abs, hips, and lower back, a.k.a. your core. It's your base--and your center of attraction. Here's everything you need to sculpt a rock-solid midsection

By: Myatt Murphy, Workout by: Craig Friedman, M.S., A.T.C.,