Best 20 Fashion Of World

Why You Should Lift Weights More and Run Less

2016-05-18T02:28:00.000-07:00

Source: iStock

OK, so maybe you shouldn’t hang up your running shoes for good, but if your goal is to burn stomach fat and gain that sexy six-pack, your routine shouldn’t ignore the weight room. While burning calories may be key to dropping pounds, when aiming to burn fat, lifting proves to be the missing piece of the puzzle.

According to a study conducted by the Harvard School of Public Health, when men participated in lifting for a specific amount of time, rather than aerobics for the same amount of time, they had less of an increase in abdominal fat than those who ran for the same amount of time.

Despite potential weight gain from lifting, there was still a decrease in overall fat. The key then might be to have a balance of weight lifting and aerobic exercises, because while cardio burns fat and muscle, strength training will target calories from mostly fat.

This study also varied from previous research on the subject, because it focused on long-term effects and tested a large sample of various healthy men who ranged in BMI.

“To maintain a healthy weight and waistline, it is critical to incorporate weight training with aerobic exercise,” said Frank Hu, professor of nutrition and epidemiology and senior author of the study.

A great way to incorporate weight training with cardio, and in turn get the best of both worlds, is creating interval workouts, or trying HIIT workouts to build muscle and burn calories.

According to Bodybuilding.com, “Interval cardio is 4-6 challenges that are 60-90 second burt of exercise with rest periods in between.” There are many different types of interval training, and plenty of ways to add in running with lifting or body weight exercises to maximize results.

Other benefits of interval training include the efficiency of the workouts, and the ability to build muscle and add strength to your everyday lifting routines, while also burning fat and increasing stamina.

THE 9 MOST BASIC FACTS ABOUT LOSING LOVE HANDLES AND BELLY FAT

2016-05-18T02:26:00.001-07:00

Unlike women, who tend to distribute extra pounds all over, men hoard all of theirs in one spot: the belly, producing unattractive love handles and the potential for cardiovascular disease and other health ailments. Unfortunately, getting rid of love handles and belly fat isn’t as easy as it is to get them in the first place. It takes a concerted effort around the clock, not just during a one-hour daily workout. But, there is some good news: a lot of small lifestyle changes can make those love handles disappear—if you recognize the facts of the matter.

The Fat Guy's Guide to Losing Weight >>>

Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

5 Bodybuilding Exercises That Build More Muscular Arms

2016-05-18T02:24:00.000-07:00

Guns, pythons, Old Thunder n’ Lightning — whatever you call your arms, a muscular set will definitely demand attention. Arms are traditionally one of the first parts of the body people try to build up when getting in shape, as they are right out front for everyone to see. So, it’s important, at least for some people, to pump “Rock” and “Roll” up; you know, to send a message.

There are three major muscle groups that lifters target when exercising the arm: triceps, biceps, and forearms. Of course, your arms are intricately related to other muscle groups in your body as well — notably the chest and back, and even your abs. For that reason, arm exercises will also give those muscles a workout, and build additional resolve in your core.

There are a multitude of arm exercises, and corresponding workout programs available for perusing. You can build your own routine too, but the trick is to figure out which exercises will help you bulk up, build definition, and grow significantly stronger. To help you get there, in true Cheat Sheet style, we’ve put together a short list of some of the most effective moves to give you a head start.

Here are five exercises that will help you build your arms into the lethal weapons you’ve always wanted.

5 things women hide from their husbands

2016-05-18T02:21:00.000-07:00

After you tie the knot, the “what’s mine is yours and what’s yours is mine” mentality can begin to shape your life together. However, for most women, there are at least a few things they tend to hide from their guys—even if they’ve got a tight bond. (Because hey, the men hide stuff, too!) We tapped the experts to find out what women commonly stay hush-hush about. Guilty of any of these?

1. Health Concerns
If a woman finds a suspicious mole, a lump in her breast or has an otherwise disconcerting “symptom,” she may often stay mum or downplay her anxieties.

“Women will hide worrisome concerns from their spouse to protect their husband or decrease distress—especially if it feels major,” said psychologist Kristen Carpenter, PhD, Director of Women’s Behavioral Health at Ohio State’s Wexner Medical Center.

But this gut instinct to stay quiet about worries—as if keeping mum about something means that it doesn’t exist—isn’t the best idea.

“You’re closing yourself off to support and not allowing him to see concerns,” she explained.

So resist the urge and don’t bite your tongue. You deserve a shoulder to lean on, and tag-team support is what marriage is all about.

2. Trouble in the Relationship
Think: Fighting. Passive-aggressiveness. Disagreeing about where to live; if kids are in the future. If a woman can’t seem to work through relationship issues with her spouse privately, she’ll often schedule a therapy session—and attend alone, according to Jodie Voth, MMFT, a therapist in practice in Canada.

“I cannot tell you how often women come to therapy without their husband’s knowledge,” she said. “Their goal? To decide if the relationship is worth saving or not.”

While doing this individually can be effective, Voth said, but in order to maintain that trust with your man, it’s really better if he’s on the couch right next to you.

“Women hide therapy because it feels risky to involve him,” Voth said. “He now has equal opportunity to influence the fate of the relationship. It’s OK to do personal work in a given session, but he deserves a chance to be involved when it relates to him, too.”

3. Sexual Preferences
Carpenter said she regularly has women in her office who complain that they’re sexually unsatisfied.

“Women don’t talk about sex nearly as much, and very seldom does [any sort of formal] sex ed include talk of pleasure,” she said. “People often just fall into their sexual lives.” So if it’s meh? Ladies just “deal.” Don’t deal!

That’s largely in part, perhaps, because wives generally don’t want to tell their guys about between-the-sheets action they don’t like, Carpenter said. “It’s an emotionally-charged topic, and women are afraid they’ll hurt his feelings,” she added, “which is why I always suggest a conversation about sex outside the bedroom, bringing it up slowly, and telling him something you do like along with what you don’t.”

4. Personal Successes
Believe it or not, women are less inclined to go home and gab about a promotion at work, a big raise or even an improved marathon time.

“They do not share successes enough,” Carpenter said. “They don’t want to feel there is a race between themselves and their spouse, and think discussing their successes interferes with the male provider role.”

But let’s be real. If you wield more power at work, are the more accomplished athlete or bring home more bacon than him, does it really matter? According to Carpenter, some men do feel threatened.

“Many will say, ‘I want a smart woman, an accomplished woman, but not more so than me,'” she explained. “Unfortunately, that exists. The best is answer is to find the right guy—someone who derives their notions of self-worth from a variety of domains, not just the areas where you’re successful, too.” So don’t sabotage your personal successes on a man’s behalf. Ever!

5. Bank Accounts
“Women may keep secret bank accounts for different reasons, but I’ve found this is something they may have been taught by their mothers,” said Detroit-based clinical therapist Tomanika Witherspoon, LMSW. “For some, it’s a golden rule to always have a stash, just in case the relationship does not work.”

This may give women a sense of security—a nest egg egg to fall back. However, if a husband finds out about secret funds, he may think you’re banking on your marriage to fail.

“There may be a sense of betrayal,” Witherspoon added. “The husband may feel that his wife may be hiding larger secrets.”

Finances are loaded concerns in a marriage, so it’s best to weigh possible outcomes before withholding funds from your partner.

So while you probably don’t have to divulge everything—after all, that’s necessary to maintaining your own sense of self—holding on to certain secrets can impact the trust and support system of your marriage. If there’s an opportunity to open up for the sake of a stronger relationship, why not give it a try?

The 5 foods to avoid if you want a six pack

2016-05-18T02:20:00.000-07:00

Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 percent in 2000, according to a recent report in the Journal of the American Medical Association. If you fall into that category (male abs are considered fat if the waistline measures more than 40 inches), it's time to consider cutting down your consumption of these five foods:

1. Refined grains

Not sure what a refined grain is? It's an ingredient found in foods like white rice, white bread, and regular white pasta. The unrefined stuff (whole wheat, brown rice and quinoa) is always healthier. Pennsylvania State University researchers found that people who ate whole grains in addition to keeping a healthy diet—of fruits, vegetables, low-fat dairy and protein—lost more weight from the abdominal area the group of people who kept the same healthy diet but ate all refined grains.

2. Potato products

A study published in the New England Journal of Medicine followed the weight changes of more than 120,000 men and women for up to 20 years. The participants were checked every four years and, on average, they gained 3.35 pounds each time—so almost 17 pounds by the time the study was finished. The foods associated with the greatest weight gain? You guessed it—potato chips and potatoes.

3. Red and processed meat

The same 20-year study found that people who ate more red and processed meat gained weight, too—about one extra pound every four years. In another study, published in the American Journal of Clinical Nutrition, researchers worked with more than 370,000 people and found that folks who ate the equivalent of a small steak a day gained about five pounds in five years.

4. Frosting

Those cupcakes your coworker makes for special occasions? Yeah, don't eat them. While the FDA has basically declared war on trans fats, store-bought frosting still contains a not-so-healthy dose of the stuff. How bad can trans fats be? Researchers at Wake Forest University gave groups of monkeys two different diets; one group ate trans fats and the other ate unsaturated fats.

The results: The group eating trans fats upped their body weight by 7.2 percent in six years and the other only gained 1.8 percent. Not only did the trans fats add new fat, it was also responsible for moving fat from other areas to the belly. Check for trans fat in other foods like pre-made baked goods, snack foods, and frozen pizzas.

5. Diet soda

It's easy to get fooled by the zero-calorie label, yet sodas made with sugar substitutes are believed by many to play a role in weight gain. A new study published this month found that people who drank diet soda gained almost three times the amount of abdominal fat over nine years as those who didn't drink the no-cal stuff.

Sure, that study only looked at adults ages 65 and older, but consider this: Recent research from the Weizmann Institute of Science found that mice drinking water with artificial sweeteners (saccharin, aspartame and sucralose) became vulnerable to insulin resistance and glucose intolerance—two things known to lead to weight gain.

What Makes Men Attractive to Women

2016-05-18T02:17:00.000-07:00

Women are attracted to men for a number of reasons. Tastes vary on an individual-by-individual basis, but research shows that women in general, tend to prefer certain traits in men. The good news: Some of these traits are within your control. The bad news: Some of them are not. This is why there's whiskey.

11 REASONS YOU’RE NOT LOSING FAT

2016-05-16T22:41:00.000-07:00

When your fat loss stalls, it feels like everything goes to hell. “Why isn’t this working?” you’ll ask. “What else can I do to lose weight?” Over time, you’ll get frustrated and discouraged because you’ll feel like you’re still training hard and eating right, but getting zero results.

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It’s time to break the cycle and reignite your fat loss. Truth is, you’re closer to getting ripped than you think—all you need is to uncover the devastating mistakes you’re making that ruin your progress and the easy changes you can do to switch your body into a fat-burning furnace.

Famous Embezzlement Cases

2016-05-16T22:39:00.001-07:00

Embezzlement entails theft; it constitutes the appropriation of funds by an individual entrusted with the money or assets of others. For example, an accountant stealing from a corporation or a principal misappropriating public school funds for personal use. The United States has seen its fair share of famous embezzlement cases over the years, as well as other high profile criminal charges in which embezzlement figured in some form or another.

First National Bank of Chicago

Agents of the Federal Bureau of Investigation arrested four employees of the First National Bank of Chicago for embezzlement in March of 1988. The case found instant notoriety in the United States on account of the enormous sum of money involved. The First National Bank employees attempted to transfer approximately $70 million to various "dummy" accounts in Australia. A dummy account is an anonymous or untraceable bank used to store funds in cases of theft or embezzlement. Financial firm Merrill Lynch thwarted the theft when it discovered a $20 million overdraft in its account with the bank.

The Continuing Story of Robert Vesco

Financier Robert Vesco proved a prominent figure in a number of famous embezzlement cases throughout the 1970s. The Securities and Exchange Commission accused the former corporate tycoon of embezzling approximately $224 million. Before he stood trial in the United States, Vesco vanished, leading the CIA on a chase that ended in Havana, Cuba, a country that refused to extradite the financier. Vesco also figured into the Watergate scandal and stood accused of making illegal donations of more than $200,000 to Richard Nixon's reelection campaign in 1973.

The Dane Cook Case

The famous embezzlement case involving comedian Dane Cook came to a conclusion in 2010 when courts found Darryl McCauley, Cook's half brother, guilty of embezzling millions of dollars. The embezzlement took place between 2004 and 2008, during which time McCauley served as Cook's business manager. Cook and his half brother had worked together since the start of the comedian's career early 1990s. Finding the business manager guilty of 27 counts of larceny, as well as forgery and embezzlement, Massachusetts's courts sentenced McCauley to five to six years in prison. The most egregious single incident involved a check for $3 million McCauley wrote to himself and forged Cook's signature on.

Girl Scout Embezzlement Scheme

In February 2011, courts charged Edmond, Oklahoma, Girl Scout troop leader Christa Utt with embezzling more than $5,000 from the organization. Utt embezzled funds from the sale of cookies, as well as from a donation made at the request of the deceased mother of one of the troop members.

This case proved part of an ongoing chain of Girl Scout embezzlement cases that have attracted national attention in the United States during the early years of the 21st century. In 2009, California-based Girl Scout bookkeeper Janet Daily embezzled $13,000 from the organization, while Laura Towery Farrell of North Carolina embezzled nearly $8,000 from local Girl Scouts in 2007.

Bernie Madoff

In 2008, financier Bernie Madoff was found guilty of a $50 billion "Ponzi" scheme, a complex form of embezzlement that allowed Madoff to steal money from investors while paying it back with capital earned from new investors. Those new investors would be paid back with capital from other future investors, though none of these people would receive full remuneration. The exposure of Madoff's scheme and the loss of the funds therein proved devastating for individuals who had invested life savings in the scheme, as well as organizations such as Yeshiva University, which invested important operating capital. The collapse of the scheme seriously impacted stock prices and hedge fund values in numerous sectors.

Other Famous Cases

In November 2009, Matthew Mercuro, chief financial officer for the companies of professional skateboarder Ryan Sheckler, stood accused of embezzling approximately $365,000 from the athlete. In an even more high-profile case, the co-conspirators and widow of Chilean dictator Augusto Pinochet stood accused of laundering tens of millions in embezzled public funds. Though the embezzlement occurred during the 1970s, 1980s and 1990s, the case remained open in the first decade of the 21st century.

One of the most famous court cases in American history, the Lindbergh Kidnapping, involved the kidnapping and murder of pilot Charles Lindbergh's 20-month-old son. Embezzlement was one of the many crimes the perpetrators of the kidnapping were found guilty of.

THE 10 BEST HAIRSTYLES FOR MEN THAT WILL NEVER GO OUT OF STYLE

2016-05-16T22:37:00.000-07:00

These days, there are few, if any, standard rules that apply when a man is getting himself together in the morning. Investment bankers are rocking beards. Hipsters are keeping it clean and wearing suits. Man makeup is really a thing—seriously—and it's growing in popularity. All this is to say that the status quo for manly style isn't what it used to be—and we're better off because of it.

With all these new options on the spectrum of masculinity, we have decided to help narrow down some of easiest and best ways to knock out one of the most daunting—your hair. To help you choose the best cut for your hair type and preference, we looked to Amy K., a cool gal we love, who happens to be AXE Hair Celebrity Spokestylist. When the heroes of Hollywood—like Eddie Redmayne and Ryan Reynolds—need to look their best for high-profile events, they turn to her. (You'd be surprised how much most guys love getting their hair done). So yeah, she knows a thing or two about finding a style that works, and making it work fast.

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On or off the red carpet, these 10 stylish hairstyles will keep you looking your masculine best. If you like these—or ANY hairstyles you see—take the photo to your barber or stylist. It's actually a major help to them, simply because it gives them a reference point to understand what you're talking about when you're describing how you want your hair to look. That said, understand that your hair may be a different texture or thickness from your ideal cut. Don't sweat it—just be willing to go with the flow and rock your own modified version.

HITTING THE GYM AFTER WORK COULD SAVE YOU SERIOUS CALORIES

2016-05-16T22:35:00.001-07:00

Spend your day answering emails, rewriting proposals, and troubleshooting problems with your co-workers and you're probably leaving the office with tunnel vision toward a comforting—and caloric—meal. Taxing your think tank can actually lower your resolve against overeating unhealthy food, says a new study inMedicine & Science in Sports & Exercise.

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When researchers offered a group of mentally exhausted people a pizza lunch, they ate 100 more calories than folks who weren't suffering from brain drain. What’s more, you don't even have to be fresh out of an all-day meeting to cave to cravings. Performing just 20 minutes of a mentally draining task was enough for participants to beeline it to the deep dish.

Luckily, in the same study, researchers also found a quick fix: Instead of lying down to rest after work or turning on the boob tube, hit the gym for a quick sweat sesh. After participants put their brain on full steam ahead for 20 minutes to complete a set of mental exercises, half laid down for 15 minutes while the other half hit the gym for the same amount of time. Those who worked up a sweat had an easier time saying no to the comfort food afterward. They saved an average of 125 calories compared to those who rested up, and even 25 calories more than the folks who didn’t exert any physical or mental energy.

It’s one of the simplest ways you can avoid meal misgivings. On stressful days, plan to work out over your lunch break or right after work. Try this 15-Minute Full-Body Dumbbell Workout or this 15-Minute Chest Workout.

Can’t get away to work up a sweat? Try taking a quick walk around the block before you decide what to eat.

A DOPP KIT FOR EVERY OCCASION

2016-05-16T22:33:00.000-07:00

When you travel, you carry what they call “essentials.”

You should have a bag that caters to that.

Herein: 10 Dopp kits for every type of trip, from extreme weather to last-second getaways to OCD repair.

For extremely quick trips: Burton Accessory Case
If your trip is shorter than four days, this is the way to go. The polyester case easily fits a razor, toothbrush, deodorant, a tin of hair goop, cologne and a travel bottle each of toothpaste, shaving cream and lotion. Fits in the front pocket of most backpacks. Bonus: it’s under ten bucks.

For extreme weather conditions: Silicone Doppel Bag
A leak-resistant carrier by Wurkin Stiffs you can take in the shower, out in the rain or through the mud. To clean: spray it out and let it dry. And if something leaks inside the bag (looking at you, badly capped shaving gel), you’re equally protected.

For the OCD: Brown & Gray Travel Dopp Kit
Hook & Albert know organization. Here, they offer a Dopp kit with three different compartments — with the two side pockets folding almost completely flat. Nice leather accents as well.

For a nice morning pick-me-up: Hey Handsome Shaving Kit
Owen & Fred’s army green duck canvas mini-sack is water repellent and sturdy. It also opens up to a wonderfully bright “Hey Handsome” message. Here’s lookin’ at you.

For the stand-up guy: Refresh Dopp Kit
Dopp kit dilemma: You have to lie everything on its side. Here, Hard Graft crafts a handsome vertical kit that keeps your gels, shampoos and other leaky liquids upright. Dig the Tuscan veg-tan leather exterior, too.

For easy access: Topo Designs Dopp Kit
A smaller, triangular shape means your kit won’t spill over and rests on pretty much anything, while the cleverly placed zipper (2/3 up on the side) means you can grab your essentials quickly. The side strap is also larger, allowing you to carry on your wrist or hang over a doorknob/branch. Contrasting colorways make it easy to spot in the night, too.

For uses beyond the bathroom: Dopp/Folio 2.0
Problem with Dopp kits? Once you settle down in your hotel, they just kind of ... sit there. Killspencer’s clever leather pack doubles your bag’s usage — it transforms from a rectangular box for your toiletries into a flat briefcase, allowing you lug your papers and MacBook around town.

For remembering where you’re going: Aviate x Hudson Sutler Dopp Collection
The travel-themed clothiers at Aviate teamed with bag gurus Hudson Sutler for these canvas beauties, which feature airport-themed twill lettering across the sides. Plus, a diagonal zipper for easy unpacking and two different-sized side handles for your carrying/storage needs.

For getting it out of the way: Vetelli Hanging Toiletry Bag
Until Octovo gets their ridiculously eye-catching hanging Dopp kit back in stock, you could do worse than this vintage-style leather/canvas bag, which folds out to reveal four internal pockets and can hang on your bathroom door or lie flat.

For emergencies: The BC Hunter Dopp
A small toiletry kit forged from white firehose liner. Calling this one waterproof doesn’t do it justice. Narrower than most Dopps, it’s good for separating your shaving kit or spillable shampoos and body washes

2016-05-16T22:28:00.000-07:00

Some women are attracted to “bad boys,” and at times men are attracted to the women who can be bad for them, as well. We may not call them “bad women” but we should. As serious a commitment as marriage is, some people want to ignore the red flags and stay blinded by lust. You need to marry the best match for you. This should be a woman who will always “have your back” and that you can count on in good times and in bad.

Men, with that in mind, here are the four kinds of women that you should definitely not marry:
The damsel in distress. You love feeling like a superhero. Rescuing that troubled woman is somehow so appealing. You must ask yourself, why is she always having problems? Why is there always something bad happening to her. She has a horrible ex-husband, a low paying job, and her car broke down for the fifth time. You feel pity for her and this tugs at your heartstrings. She is incapable of pulling herself up by her bootstraps. Just remember, if you rescue a damsel in distress, you end up with nothing more than a distressed damsel. Ask yourself what will happen if you needed to count on her. You should not have to rescue a person time and again. The only thing you should rescue is a pet!

The psycho. These women are often beautiful. Sometimes supermodel gorgeous and you are pinching yourself that she is dating you! You are easily blinded by her beauty, though. She has anger outbursts, unpredictable moods, one minute wants a hug and the next is biting your head off. She may have an actual personality disorder (borderline? narcissistic?) and zero insight about her behavior. She may even say she has “bad PMS,” but do not buy that excuse! You must dump Ms. Crazy and change your number. Better yet, go in to the witness protection program for a few months, as you are likely to be stalked.
The control freak. She’s domineering and bossy. She makes all the decisions and beats you down when you try to assert yourself. She decides where you go on dates and who you go with. She may be isolating you from your regular friends. You are starting to become her lapdog. You may even begin to wonder if it matters that you exist in the relationship, as you have no voice. Your friends are definitely noticing. They are losing respect for you and see you as spineless. It is time to take back your self-respect and leave this woman!
The needy one. She is a bottomless well of needs. Clingy, clingy, clingy. You must constantly reassure her of your love, and that everything in the relationship is okay. She wanted to get married from date three and believes you are her “soulmate.” If you call and don’t answer or respond to texts instantly she is in a panic. Forget about any “boy’s night out.” She will sulk and cry. Your phone will be blowing up all evening. There is no way for you to ever make this person feel secure and you may die trying.

If you are dating any of these types of women, it is crucial that you consider the impact this person is having on your life. These types can be disastrous for your well-being and happiness. Would you want this woman raising your children? Chances are, your gut is telling you to run but you are getting something out of the relationship that makes this difficult. You must move on from women like this and find a healthy, balanced partnership for life.

THE 7 BEST ARM MOVES OF ALL TIME

2016-05-16T22:23:00.001-07:00

Ask seven people what the seven best arm exercises of all-time are and answers are likely to vary drastically. Movements thatspark muscle growth for one person may not yield the same results for someone else. (That’s another reason we’re constantly on you to change your exercise selection, sets, reps and rest periods on a consistent basis.)

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns. Are they the best arm exercises for you? Let us know in the comments.

6 WEIGHTED ABS EXERCISES FOR A SHREDDED STOMACH

2016-05-16T22:19:00.000-07:00

We all want to feel great, stay healthy, build muscle and stay lean. Most of us also want to keep our midsection in check. Most people who are looking to reduce bodyfat and get in shape look at their stomach to see if they are making progress. It’s only natural. The coveted “abdominals” are the centerpiece of the physique. So, working on attaining a six-pack becomes a high priority.

I do want to make it clear that doing endless amounts of abdominal exercises will have literally no affect on your progress to trim your waistline. Spot reducing has been proven to be a myth a long time ago. Just because you work a body part hard in the gym with endless amounts of reps does not mean fat will fall off and improve the looks of that body part. It simply just won't happen.

Your overall nutritional intake will determine how lean you will become and how your body will look.

That being said, proper exercise is a critical component to improve overall health, performance and aesthetics. In order to have a strong core and build a little muscle, you need to work the rectus abdominus (think 6-pack muscle) regularly. Just like any muscle group, once you remove the fat, you want the muscles to pop. By using weight during abdominal exercises, you will increase muscle and improve its appearance. Not to mention, getting a stronger abdominal area will help you during your lifts and other athletic events.

Try these 6 weighted abdominal exercises to sculpt a midsection worth showing off and strong enough to handle the heavy weights.

6 WORST THINGS YOU CAN DO TO GET A BIGGER CHEST

2016-05-16T22:17:00.001-07:00

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, andSuperman and it's easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.

HOW TO GET DEFINED LOWER ABS

2016-05-16T22:16:00.000-07:00

Question: I do all sorts of abdominal exercises, but I still have trouble developing my lower abs. What exercises do you recommend to crush your lower abs?

Answer: It may not be simply a matter of choosing better exercises, says IFBB pro bodybuilder and trainer to the stars Roland Kickinger. Definitely some exercises tend to emphasize the lower abs and some tend to emphasize the top part of the abdominals, but there are other important factors to consider if you're having trouble bringing out your lower abs. Read on for Roland's checklist of what to do to turn your two-pack into a ripped, six-pack.
TARGET YOUR LOWER ABS

When your upper abs are stronger, you have a tendency to pull from them, Roland points out. For every rep that you perform, you should concentrate on your lower abdominals. Crunch down hard on that portion with every rep. Also, perform lower-ab exercises like hanging leg raises and reverse crunches first in your workout when your lower abs are strongest.
CONCENTRATE ON QUALITY, NOT QUANTITY

Don't worry about how many reps you can perform. Too many people try to do 20, 30 or even more reps for abs, but this tends to make you conserve energy in the weak areas of your abs and focus more on the strong parts. Roland suggests that by crunching your weakest area -- your lower abs -- you'll improve the quality of each set, even if you aren't able to perform as many reps.

Check Your Prescription Medications

2016-05-16T00:44:00.003-07:00

If you're seeing multiple specialists to cover your healthcare needs, make sure to always be up front about the medications you are taking because numerous drugs can result in bone loss. "The one that most often comes to mind is steroids for people with chronic lung disease and asthma," says Dr. Lewiecki. "That has devastating effects on bones." Other medications that are bad for bones includes antiandrogens for prostate cancer, aromatase inhibitors for breast cancer, certain anti-seizure medications, and selective serotonin reuptake inhibitors (SSRIs) for depression.

It's not always possible to stop taking these medications, so it's vital to monitor your other potentially bone-harming habits, and work with your healthcare provider to determine the lowest possible drug dose you can take to control your symptoms. Bone density tests are also available if you're concerned about your bone health, Dr. Lewiecki says. The National Osteoporosis Foundation recommends that all men over the age of 70 get a bone density test. You should also get the test if you broke a bone after the age of 50, or if you have risk factors – such as smoking, living an inactive lifestyle, or having a family history of osteoporosis – and are between the ages of 50 and 69.

Hit the Sack

2016-05-16T00:43:00.000-07:00

Hit the Sack

It's no secret that sleep deprivation results in numerous harmful effects, including increasing the risk for obesity, heart disease, and depression,according to the National Heart, Lung, and Blood Institute. Research is now starting to suggest that sleep deficiencies can impact your bone health, too.

In 2012, for instance, a study in rats showed that chronic sleep deprivation can cause abnormal bone marrow and bone formation. More recently, scientists discovered that people with sleep apnea are at aheightened risk for osteoporosis. However, more research is needed to definitively link sleep problems with poor bone health. "Despite that we don't have proof [that poor sleep harms bone health], it doesn't mean we shouldn't make sure to get enough sleep," says Dr. Rizzoli.

Cut Back on the Salt

2016-05-16T00:42:00.000-07:00

Cut Back on the Salt

Salt-heavy diets can lead to high blood pressure, autoimmune diseases, and, yes, bone loss. The issue with salt is that it increases the excretion of calcium in urine, which can lead to bone loss if not offset with an adequate intake of dietary calcium. Last year, research involving postmenopausal women also found that a high-salt diet increases bone fragility and risk of fractures.

Drink Alcohol – But Only In Moderation

2016-05-16T00:40:00.003-07:00

Drink Alcohol – But Only In Moderation

Research has shown that drinking alcohol can be good for your cardiovascular system, but only if you drink in moderation – the same thing is true when it comes to bone health. Men and women who drink alcohol appear to have higher bone mineral densities than people who abstain. But chronic drinking and binge drinking has the opposite effect. A recent study also showed that excessive drinking hampers your body's ability to heal bone fractures. "If you're a wine drinker, one or two glasses a day can have a protective effect on bone health," says Dr. Rizzoli. "Any more, then [alcohol] becomes deleterious."

Don't Smoke

2016-05-16T00:40:00.000-07:00

Don't Smoke

Unlike whole-body vibration therapy, the scientific research is pretty clear on cigarettes: Study after study has shown that smoking harms your bones. Worse yet, smoking doesn't attack your bones along just a single avenue, according to the American Academy of Orthopaedic Surgeons. Smoking reduces the blood supply to bones and the absorption of calcium; the nicotine in cigarettes causes certain cells to make less bone; and smoking affects the breakdown of estrogen, which is important for strong bones in both women and men.

Recent research also suggests that smoking causes a spike in the levels of certain proteins involved with bone resorption. Additionally, smoking is often associated with other risk factors. "Smokers often have other habits that affect bones, such as drinking too much, having poor nutrition, or being underweight," says Dr. Lewiecki.

Skip the Vibration Therapy for Now

2016-05-16T00:39:00.000-07:00

Skip the Vibration Therapy for Now

In recent years, whole-body vibration therapy – in which a machine rapidly vibrates the body to induce bone stress – has gained a lot of attention as a possible method to improve bone health. Though the therapy makes sense in theory, "there still isn't sufficient evidence to recommend it," says Dr. Lewiecki.

For instance, in 2011, a year-long study found that whole-body vibration therapy didn't improve the bone density and structure of postmenopausal women. And in 2013, a three-year-long study led by Harvard University researchers also found no benefit to the therapy. Interestingly, another study from last year showed that the therapy significantly improved the bone strength of adolescents with cerebral palsy. "Still, your best bet is to get regular physical exercise," says Dr. Rizzoli.

Exercise

2016-05-16T00:37:00.000-07:00

Exercise
Regular exercise is crucial to a healthy life, but when it comes to your bones, not all exercise is created equal. For strong bones, experts recommend weight-bearing exercises and muscle-strengthening exercises. "Anything you do on your feet – walking, running, jumping, skiing – is good for bone health," Dr. Lewiecki says. On the other hand, non-impact exercises aren't effective for building strong bones. "Swimming is great for the cardiovascular system, but it doesn't help much with bones," Dr. Rizzoli says.

Why does exercise help make strong bones? Bones are living tissues that are constantly changing – some cells add calcium to bones, while other cells remove the mineral from bones. When you stress your bones through physical activity, the cells increase the rate of calcium addition, causing the bones to grow denser.

Stock Up on Dried Plums

2016-05-16T00:35:00.000-07:00

Stock Up on Dried Plums

Recent research suggests that eating dried plums can help maintain healthy bones. In 2011, a study involving postmenopausal women found that adults who ate dried plums (about 10 per day) for a year had significantly higher bone mineral density than adults who ate apples daily. The plums slow the rate of bone resorption (the breakdown of bone), the researchers say. Last year, research on male mice also showed that dried plum improved bone mass and structure.

Get Some Vitamin D

2016-05-16T00:34:00.001-07:00

In addition to calcium, vitamin D is crucial for healthy bones, partly because it allows the body to absorb calcium from the intestines and kidneys, which would otherwise pass right out of the body as waste. Unlike with calcium, there are few dietary sources of vitamin D, aside from fatty fish (tuna, mackerel, and salmon), fish liver oil, and food fortified with the nutrient.

The best source of vitamin D is the sun: When exposed to the ultraviolet B rays of the sun, the skin starts producing vitamin D. However, many factors affect UV radiation exposure and vitamin D synthesis, including cloud cover, sunscreen, race, and age. For example, research suggests that a 70-year-old person only produces about 25 percent of vitamin D as a 20-year-old person when exposed to the same amount of sunlight. There are also issues with not getting enough sun during the winter, and developing skin cancer from too much sun. Given these variables, it's difficult to recommend a set amount of sun exposure that works for everyone, but experts generally suggest briefly exposing the face and limbs to the sun every day.

"Many people will need to take vitamin D supplements," Dr. Lewiecki says. The National Osteoporosis Foundation now recommends 400 to 800 international units (IU) daily of vitamin D for adults under age 50, and 800 to 1,000 IU daily for adults 50 and older.