1. Zwift Workouts
We'll be honest here... we had to Google this one ourselves, and given that it was your top search, that was embarrassing. From our research, aka Googling, we found out that Zwift is an in home, virtual reality experience that links with your bike with an app and screen. You can train on your bike in your living room, connecting with riders around the world, and taking on some of the world's toughest rides. It's clearly quite popular due to the volume of searches, but you can learn more here.
In a 2012 study in the American Journal of Clinical Nutrition, the researchers compiled data from multiple studies looking at protein and strength training. They found that those who used protein supplements gained 1 extra kilogram of muscle over 12 weeks, compared to those who didn’t. For experienced lifters, they concluded that pre- and/or post-workout protein supplements are required to achieve maximum results. Ideally, you want a protein-rich meal two to three hours before training, and something along the lines of these recipes will do the trick!
3. 30 Minute HIIT Workout
We hear you. You want to redefine your core, shed those last few inches of body fat and get the body you deserve, but you only have 30 minutes to spare in your schedule. That's why this is in your search history. We've got your fast, easy plan - just 30 minutes a day.
4. Dumbbell Tricep Exercise
It's good to see that men are recognising that the size of arms isn't necessarily reliant on biceps alone, and that a large portion of bulk is achieved through tricep training. This monster set will hammer your biceps and triceps. You’ll alternate between triceps movements and biceps movements so that you can rest one muscle group while attacking another.
5. Breathing Exercise
Most of us take breathing for granted. We breathe about 14 times every minute, more than 20,000 times a day, and no fewer than 526 million times during the course of an average lifetime. Nearly all of those breaths are automatic; respiration generally requires about as much thought as pumping blood or digesting food. Yet despite all that practice, most of us suck at it. Use these exercises from Men's Health USA to enhance the power of your breathing.
6. Fitness Apparel
Does high end gym-gear make a difference to your training? Well, yeah, but not for the reasons you might think. It’s not that they’re better clothes per se; it’s because you’re more likely to feel like, and therefore become, a better athlete in them. Check out our picks to help you perform at the top of your game.
7. Rear Delt Exercise
Your posterior or rear deltoid is typically thought of as a shoulder muscle. But the exercises that work them best are the same ones that work your middle and upper back. That’s because your rear delt pulls your upper arm backward - just like a rowing exercise does. Get amongst some rows, flys, and batwing rows.
8. 30 Minute Workout
So this is pretty similar to a 30 minute HIIT workout Google search. BUT don't worry, if HIIT isn't your thing, we've got you covered with some other great options. In fact, we can go better with this 15 minute workout. If you're not tired, you're not going hard enough. Or you could just do it twice.
9. Battle Rope Exercises
For a high-intensity workout that absolutely destroys fat, just grab some battle ropes. One man who knows the value of a good battle rope workout is MH Fitness director Chief Brabon, who uses a variety of simple (yet soul destroying) rope workouts with his Original Bootcamp groups. Hit the ropes Chief-style to increase your power and endurance, build muscle, obliterate fat and create the mental fortitude needed for the toughest of workouts.
10. Lower Back Strengthening Exercises
Lower back injuries can occur from a weak midline, or other larger muscle groups not doing their designated job. The deadlift is an incredible lift to overcome problems like this, and is one of the most highly regarded in the fitness world for it's ability to target most of the major muscle groups. Australia's fittest man, Rob Forte, has incorporated into his program, and here's why you should too.