The Jason Statham Weight-Loss Workout

From the Fitness Editors of Men’s Health

Jason Statham’s weight-loss workout consists of three stages.

1) Ten-minute warmup: Statham uses a Concept2 Rowing Machine (www.concept2.com) because it’s low-impact and works the cardiovascular system as well as all primary muscle groups. This is the easy part.

2) Ten minutes at medium intensity: This works the body and preps it for stage 3. There’s always variety. This portion of the workout consists of either:

a. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.

b. Short circuits of various exercises with light weights.

c. Various carrying exercises with kettlebells or sandbags.

d. A progression of about 15 kettlebell exercises.

e. Various throws with medicine balls.

3) Interval training: This is the brutal final stage that “blows every gasket,” says Statham. “You’re crying for air. It redlines the heart into oblivion.” Again, variety is key—either different exercises, or one exercise done according to an interval structure. Here is a list of some of Statham’s exercises. Pick six to make a circuit.

Note: You may not have access to the equipment needed to do some of these. The point is to find a balance of total-body work, so you can pick six basic exercises you can do at home and go full-out. Statham does one six-exercise circuit five times. Rest for as long as you need between exercises. And know your limits.

a. Ball Slams
Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.

b. Rope Climbs
Do 25-foot climbs using your arms, not your legs. Aim for five reps.

c. Pullups
Statham jumps from one pullup bar to another above it; it’s called “Dyno.”. But the traditional move still works your shoulders and back. Do 8 reps.

d. Snappers, or Whip Smashes
Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.

e. Hanging Knee Raises
Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.

f. Burpees
With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.

g. Bear Crawl
Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.

h. Farmer Walk
Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.

i. Front Squats
Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.

j. Rope Pulls
Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.

k. Weighted Stepups
Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.

l. Compound movements
Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. “My workout always changes. That keeps it interesting.”

Men’s Health

The series of ab exercise workouts below will challenge your strength, stability, and muscular endurance. The result: A midsection that performs great and looks even better. Do these ab exercises 2 or 3 days a week, resting at least a day between sessions. Rest no more than 20 seconds between sets.

Week 1: 3 sets of the plank, then 3 sets of 12 reps of a basic crunch (not shown)

Week 2: 3 sets of the plank, then 3 sets of the band crunch

Week 3: 3 sets of the Swiss-ball plank, then 3 sets of the band crunch

Week 4: 3 sets of the alternating plank, then 3 sets of the scissor-kick crunch

Plank

Assume a modified pushup position as shown, elbows under your shoulders. Keep your shoulder blades back and down and your abs tight. Hold for 6 seconds, pause, and repeat four times. That’s one set.

Band crunch

Loop an exercise tube around your ankles and lie on the floor, legs straight. Lift your legs 30 degrees off the floor and spread them. Crunch forward for a count of two. Pause, then take 4 seconds to lower your legs to the starting position. Do 12 repetitions.

Swiss-ball plank

Begin in the same position as for the plank, but rest your forearms on a Swiss ball. Once you feel balanced, raise one foot a few inches off the floor and hold for 6 seconds. Place the foot back on the floor and lift the other for 6 seconds. That’s one repetition. Do a total of six.

Alternating plank

Widen your hands and feet from the standard pushup position, then walk your hands out a couple of inches ahead of your shoulders. Lift your left leg and right arm and hold for 10 seconds. Lower and repeat, switching sides. That’s one repetition. Do a total of six.

Scissor-kick crunch

Assume the same starting position as for the band crunch. As you crunch up and forward, move your left leg under and past your right leg, then back. Repeat, switching legs. The cadence will come to you with practice, so don’t count repetitions; just repeat for 30 seconds.

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By Lisa Hoover, Lifehacker

While it’s true that sometimes nothing beats the atmosphere and personal attention of dinner at a fine restaurant, it can also set you back $100 or more. Try re-creating the experience at home for less than half that amount.

Family advice blogger Amy Clark had to give up dining out after a decrease in income and the birth of her two children. Now she and her husband indulge themselves in a great steak dinner by hauling out the fine china, pouring wine into fancy stemware, and cooking up some prime cuts of beef right in their own kitchen.

Clark did some digging and put together a great menu (complete with instructions) of marinated, grilled steak, roasted red potatoes, and pan-friend asparagus that rivals just about any steak joint out there. If you’re not into grilling outdoors in the middle of a blizzard, she’s got you covered there, too—just use a heavy, cast iron grill pan right on the stove top.

The toughest part of getting your steak cooked to perfection is knowing how long to grill it. The ideal length of time depends on what cut of meat you start with and how rare you want it, but Clark offers a general timetable to get you started:

Filet: 13-18 minutes

Ribeye, Boneless: 6-8 minutes

Ribeye, Bone-In: 9-12 minutes

T-Bone /Porterhouse: 14-16 minutes

Top Sirloin: 13-16 minutes

Strip, Boneless: 10-12 minutes

You can also determine the doneness of a steak by how it feels when you press on it. Check out the post to grab recipes for Clark’s potato and asparagus side dishes. Add a salad and a good bottle of wine, and you’re all set.

To cut even more corners while still enjoying a tasty dinner, be sure to check our previous tip for making a $5 steak taste more like a $50 steak.

How do you re-create your favorite aspect of dining out when you’re actually staying in? Fresh flowers on the table? Special music? Appetizers? Shoot us your ideas in the comments.

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Guys love to train chest. So much so, in fact, that they’ll spend an hour or more on it, pounding their pecs with so many sets that they look enormous by the time they leave the gym. As soon as their “pump” deflates, however, they’re left with the same sunken chests they’ve always had—and a lot of soreness. Our plan trains your chest twice as hard in half as long and yields results you keep.

Actually, the chest component of each workout takes only about 10 minutes to complete. You’ll hit it hard using supersets and tri-sets with little rest in between, then train the rest of your body in the remaining 20 minutes. This will allow you to maintain size and strength everywhere else, as well as cause the release of muscle-building hormones that will enhance the results you see in your chest.

The first workout starts with a modified tri-set for the chest, designed to pump your pecs and stretch the connective tissue that surrounds them, thereby allowing more room under your skin for the muscles to grow. The second chest blast is done by pairing pushups with very heavy sets of dumbbell bench presses. Though you’ll be brutally sore afterward, the combination of high and low reps will flush an enormous amount of blood into your chest and maximize the recruitment of your biggest muscle fibers, setting the stage for big gains.

On the third day, you’ll do a variation on an old bodybuilding technique called “running down the rack.” You’ll perform dumbbell bench presses on an incline, flat, and then decline bench without rest in between. nstead of lightening the load on each set and reducing the demand on your muscles (the way the technique is normally done), you’ll simply change the angle from incline to flat to decline—this puts you in progressively stronger mechanical positions, so you can keep the superset going without having to stop or switch dumbbells.

Directions:
Frequency: Perform each workout (Days I, II, and III) once per week, resting at least a day between each session.

How To Do It: Perform the exercises marked lowercase a and b, or lowercase a, b, and c, as a modified superset or tri-set, as prescribed. That means you’ll complete one set for each exercise in order, resting or not resting as prescribed between sets. So you’ll do one set of a, then one set of b, and repeat, or one set of a, b, and then c. Rest after the last exercise in the group, and then repeat the process for the prescribed number of sets. Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

Weight: Except where otherwise noted, use the heaviest weight that allows you to complete all the prescribed repetitions for a given set.

The workouts: Day 1

Subway is giving away free Breakfast Melt sandwiches and Seattle’s Best coffee on February 2^nd from 7am – 11am at all participating Southern California locations, no purchase necessary. [Call your local Subway to see if they are participating in this promotion]

We all know that breakfast is the most important meal of the day, but quite frankly sometimes it’s just easier to skip it or run through a drive-thru. Studies have shown that people who do not eat breakfast have a slower metabolism to their counterpart and tend to over eat at lunch and dinner. So people on the go often turn to drive-thru breakfast menus that are greasy, low in nutrition and made with less than fresh ingredients.

Subway breakfast sandwiches are a great way to kick start your day and is the best healthy alternative to drive-thru menus. Their breakfast sandwiches are deliciously filling and you can add all the Subway veggie fresh fixings to your liking. As a healthy choice, you can’t really beat Subway’s $1.75 – $3.50 breakfast sandwiches. When was the last time you had a full serving of veggies for breakfast?

Subway

Fiber is the secret to losing weight without hunger. One U.S. Department of Agriculture study found that those who increased their daily fiber intake from 12 grams to 24 absorbed 90 fewer calories per day than those who ate the same amount of food but less fiber. Do nothing to your diet other than add more of the rough stuff, and you will lose nine pounds in a year, effortlessly.

Instant oats are one of the easiest ways to get more real fiber into your diet. Plus, new research indicates that oats can also cut your risk of high blood pressure and type 2 diabetes, and even reduce your risk of weight gain. Oats also have 10 grams of protein per 1/2-cup serving, so they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium, like Uncle Sam Instant Oatmeal, which also has whole-grain wheat flakes and flaxseed.

By Stephen Perrine with Heather Hurlock, Men’s Health

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If you want to build muscle or lose weight, there’s nothing more important you can add to your diet than protein. But the concept of “protein” can be confusing, even to me, and I’m a nutritionist. Between all those pro and con news reports, the protein-boosting supplements, and the myths you hear at the gym, it’s tough to figure out the truth. That’s why we’re stepping into the ring: to help you separate protein fact from protein fiction, once and for all.

How much protein does the average guy need?
Depends on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day.

But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. “For strength athletes, those numbers are even higher–generally between 0.7 and 0.8 grams of protein per pound of body weight,” he says. If you’ve been shooting for a gram of protein per pound of body weight–or more–you’re overdoing it. Your body won’t be able to process those extra calories, and they’ll ultimately end up as just one thing: fat.

Will cutting carbs help my muscles grow faster?
Short answer: no. As effective as high-protein diets are for losing weight, you still need carbs and fat for maximum muscle growth. Your body uses carbs for energy during exercise. If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won’t grow as much as they would if you were feeding them a cocktail of protein and carbs. As for the fat, it’s vital for the production of muscle-building testosterone. (Studies show that guys who eat higher-fat diets also have higher testosterone levels.)

Could eating too much protein be dangerous?
There’s research suggesting that too much protein can leave you dehydrated and may increase your risk for gout, kidney stones, and osteoporosis, as well as some forms of cancer. But studies have also shown that too much of anything, from vitamins to water, can be bad for your health. The bottom line? Excess carbs and fat are still associated with health risks, but the success of high-protein diets is no excuse to scarf down a whole pig or an entire side of beef. Keep your appetite in check, though, and a high-protein diet should not negatively impact your health.

Should I consider taking a protein supplement?
Yes–if you aren’t getting the amount of protein your body requires based on your activity level. You can check nutrition labels and add up grams of protein on your own, or just remember the numbers 1, 5, 10, 15, 25 to roughly estimate protein intake. (That’s 1 gram of protein for every serving of fruit and vegetables, 5 for every egg or handful of nuts you eat, 10 for every cup of milk or yogurt, 15 for every cup of beans or half-cup of cottage cheese, and 25 for every 3-4 ounce serving of meat.)

When’s the best time to drink a protein shake?
Although it can vary by brand, most experts recommend taking protein in two servings: one an hour or so before your workout to tank off your body’s energy reserves, and another dose immediately after you work out to help repair muscle damage and fuel the growth of new muscles.

Which is the better protein supplement: whey or casein?
Surprisingly, blending both types of protein together and taking them as a mixture may provide better benefits than taking either one alone. French researchers recently discovered that casein supplies a much steadier stream of amino acids to the body–much like a complex carbohydrate, which breaks down slowly in the body. Whey, on the other hand, is absorbed more quickly and provides a more immediate supply of amino acids to the body (much like a simple carbohydrate). It makes sense then that a combination of whey and casein would supply the body with the maximum dose of amino acids needed for both immediate and long-term muscle growth. (Can’t find a blend you like? Buy your favorite whey and casein supplements and mix ‘em together.)

Is there any benefit to getting protein from bars or shakes instead of whole foods?
No. Shakes and protein bars might make it easier to meet your daily protein requirements, but in the end, high-protein foods like meat, eggs, peanut butter, and nuts may actually be more satisfying because they have higher fat content and take longer to digest than shakes or bars.

What happens if I don’t get all the protein I need? Will my muscles shrink?
Absolutely not. If you’re eating an appropriate amount of protein in general, an occasional low-protein day will not affect muscle growth. The only reasons muscles would get smaller are from lack of use, injury, or severe calorie restriction.

By Samantha Heller, Men’s Fitness

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Expert: Dennis Gross, M.D., Manhattan dermatologist, creator of MD Skincare (mdskincare.com), and author of Your Future Face

Interview By: Brittany Risher, Men’s Health

What can I do every day for great-looking skin? —Brendan
Dr. Gross: To my mind, there are seven rules of thumb that will help put you on the path to amazing-looking skin:
1. Think healthy heart, healthy skin: All the food we’ve been told to eat and to avoid for the prevention of heart disease can also benefit our skin.
2. Stock up on antioxidants: Any foods with antioxidants—such as vitamins C and E, lycopene, and green tea extract—are considered to have heart-healthy and even cancer-fighting benefits. The bonus? Many of them destroy the free radicals that eat away at our skin’s building blocks, collagen and elastin. A diet rich in bright, multicolored vegetables and fruits will go far to ensure you are getting enough of these great defenders on a daily basis.
3. Eat everything—in moderation: Diets that advise you to cut out entire food groups will cause you to miss some of the nutrients necessary for overall health and fabulous-looking skin.
4. Chew: It’s better to try to get your nutrients from food rather than from supplements.
5. Drink water: Not drinking enough water causes dehydration of both the skin and body. This makes our complexion look less firm, radiant, and plump.
6. Drink alcohol moderately: While some research indicates that moderate amounts of liquor can benefit the heart, excessive drinking just isn’t healthy. We’ve all had too much to drink and awakened the next morning looking and feeling bad.
7. Cut down on caffeine: Believe it or not, caffeine actually affects the body in many of the same ways alcohol does. Excess caffeine can cause dehydration, disrupt sleep, trigger stress hormones, and because it engorges veins, it can also cause broken capillaries. Our skin and health would benefit greatly if we limited our caffeine consumption to only one or two cups of coffee a day.

How often should I exfoliate my face, and what should I look for in an exfoliating cleanser? —Roberto
DG: Exfoliation in little amounts every day will be most effective—too much can be harsh and cause redness. Rather than an exfoliating cleanser, I recommend the Alpha Beta® Daily Face Peel ($78 for 30 applications, mdskincare.com) for daily exfoliation. The application consists of two easy steps that will improve skin’s radiance and clarity. Step 1 utilizes a precise calibration of alpha and beta hydroxy acids to produce a controlled exfoliative effect by providing the skin with many texture-improving ingredients. Step 2 immediately neutralizes the acids applied in step one, causing a pH flux that has been clinically proven to stimulate new collagen production, leaving skin feeling soothed and replenished.

Can you give me some tips and advice for moderate acne prevention? Are there any cleansers or other treatments I should be looking for? —Daniel
DG: For moderate acne prevention, I recommend looking for products that contain bisabolol, an active ingredient derived from chamomile extract that helps soothe redness and reduce inflammation. Salicylic acid is also a good ingredient, as is sulfur, which controls the oil that feeds bacteria. I also recommend using products that contain a chelator that blocks the action of calcium and magnesium, which can cause oils to become comedogenic and form waxy plugs that clog pores and lead to breakouts.

Treatment for acne has to be consistent. Prevention is really the best treatment because a blemish can begin to form up to 2 to 3 weeks before it appears on the surface of the skin. Adult acne is a chronic, gradual, ongoing process. Although clean skin is very important, over-cleaning the skin will not reduce breakouts. In fact, it might dry out the skin, which can cause more breakouts. For that same reason, avoid treatment products that are over-drying.

How do you make deep pimples get ready to pop? —Terry
DG: However tempting it may be to pop a pimple, try your hardest to resist. When a dermatologist drains a pimple, they apply downward pressure perpendicularly to the skin’s surface. But when people try to do it themselves, they usually squeeze from the sides, which ends up backfiring because it causes the infection to go down deeper into the pore. This may permanently enlarge pores or even make infection worse.

If the temptation is too much, try washing your face with a clean washcloth. If the pimple is ready to “pop,” this is all the pressure needed to drain it.

I get lots of pimples on the side of my thighs onto the upper part of my butt. What can I do to eliminate this problem? —Jason
DG: Exfoliation is important, as is cleansing the area twice a day. Make sure that your everyday body soap is antibacterial. Products that purge the pores of oil or help normalize oil chemistry are essential (the Alpha Beta® Daily Body Peel does both). If exfoliating alone is not enough, try applying a topical treatment that contains salicylic acid.

In recent years I have gotten a lot of skin tags around my lower neck and underarm area. What causes this and how do I get rid of them? —Mike
DG: The usual cause is simply rubbing, i.e. the skin rubbing against clothing or skin rubbing on skin, as occurs in the underarms. Other possible causes are weight gain or a hormonal problem such as diabetes or a thyroid condition. If the skin tags have occurred with a darkening of the skin area as well, consult a physician as this may indicate a hormonal imbalance.

The most effective way to treat skin tags is to see your dermatologist or primary care physician for removal. Upon examination, your doctor will know which option is best for you. Frequent removal techniques include burning or freezing the area.

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The Side Lunge

When it comes to lunges, do you have a one-track mind? If you only perform the exercise by stepping forward and backward, the answer is yes. And that’s too bad because side lunges–that’s right, lunging to the side–may be one of the best movements you can do for your lower body. The reason: Side lunges work the muscles of your hips and thighs from an all-new angle. This, of course, can spark muscle growth, as well as improve the stability of your knees–lowering your risk of injury. Now, the side lunge doesn’t look that challenging, but if you haven’t tried it before, you may be surprised at how difficult it is to perform with proper form. (Hint: Most people do this exercise wrong.) Chances are, you’ll only need a light pair of dumbbells–or even just your body-weight–to perform an intense set of 10 repetitions.
Learn the proper way to perform this exercise after the jump.

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each together.

Stand tall with your feet hip-width apart and pointed straight ahead.
Lift your right foot and take a big step to your right as you push your hips backward and lower your body by dropping your hips and bending your knees. Push yourself back up to the starting position as quickly as you can.

- Your lower right leg should remain nearly perpendicular to the floor.

- Your left foot should remain flat on the floor.

- Try to lower your body until your right thigh is parallel to the floor.

- Do all your reps with your right leg, then perform the movement by lunging with your left leg.

Use This Move In Your Workout
Try doing two to three sets of 8 to 10 repetitions, with 90 seconds of rest between each set. One mistake most people make: They don’t push their hips back as they lower their body. So really focus on that, and be sure to keep your lower back naturally arched as you perform the movement. (Read: Don’t allow your lower back to round.) While lunges are typically thought of as a quadriceps exercise, you’ll find this exercise also hits your glutes, a muscle that’s weak in most people.

By Men’s Health

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Practice that fork twirl! Turns out you can enjoy spaghetti, rigatoni and all the rest, and still drop pounds—as long as you opt for a 100-percent-whole-wheat version. Whole grains contain more fiber, so it takes a smaller serving to satisfy you than standard spaghetti would. Boil up a pot for a speedy supper—just stick to a 1-cup cooked serving topped with marinara and supplement with steamed veggies to keep a lid on calories. Check out these five recipes that’ll help keep your noodles nutritious.

By Lucy Danziger, Yahoo – Health

When it comes to breakfast, you can’t beat eggs. (That was too easy, wasn’t it?) Seriously, at a cost of only 72 calories, each large egg holds 6.3 grams of high-quality protein and a powerhouse load of vital nutrients.

A study published in the International Journal of Obesity found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters are about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. And here’s something more shocking: Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out, the dietary cholesterol in the yolk has little impact on your serum cholesterol.

Coffee reduces your appetite, increases your metabolism, and gives you a shot of antioxidants. A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drink caffeinated coffee is 16 percent higher than that of those who drink decaf.

Caffeine stimulates your central nervous system by increasing your heart rate and breathing. Honestly, could there be a more perfect beverage? Plus, frequent mini servings of caffeine (8 ounces of coffee or less) keep you awake, alert, and focused for longer than a single jumbo one would, according to sleep experts. When you quickly drink a large coffee, the caffeine peaks in your bloodstream much sooner than if you spread it out over time. Start your day with an 8 ounce coffee (the “short” size is available by request at Starbucks). Or, ask for a large half caf. Then keep the caffeine lightly flowing with a lunchtime cappuccino (it’s got only 75 mg, which is about one quarter of what you’d get in a 16 ounce coffee).
By David Zinczenko, with Matt Goulding

Yahoo Health

The newest kid on the workout block is the TRX Suspension Training and it is guaranteed to add flavor and intensity into your workouts. Take a look at this video and the workouts will speak for themselves.

The TRX is a workout system that utilizes a long strap anchored from the middle above head with hand grips on each end. Bringing versatile, modified and unique movements, the TRX allows you to workout in a way never possible with weights or weight machines. And since the straps can be attached to a pull up bar, door or almost anything that is securely fixed and your own body weight is the resistance, the TRX allows you to workout virtually anywhere.

FitnessAnywhere.com

• carb (toast, muffin, oatmeal)
• fruit
• protein (egg whites, canadian bacon, soy)
• juice or milk
• water
• multi-vitamin

You can always spice things up with cheeses, butter or jams but like most good things, moderation.