Is this seven-minute workout all you need?

Try this 12-move exercise regime that requires no equipment and about seven minutes. The abbreviated workout, published in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal, also includes lunges, push-ups and triceps dips. The researchers believe it’s an efficient way to get aerobic and strength training in one. Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Fla. and one of the authors of the article, says his abbreviated workout uses simple but challenging moves that create high-intensity intervals. He says that for years, a growing body of research has expanded on the benefits of this “highly efficient” mode of training. “Established research has proven that it works,” says Jordan. Martina Gibala, chair of McMaster University’s department of Kinesiology, says Jordan’s seven minute workout would be useful for many. <bullet> Abdominal crunch <bullet> Step-up onto chair <bullet> Triceps dip on chair

Hardgainer Helpers: A Supplement Guide For The Mass-Hungry by Roger Lockridge Sep 07, 2011 There are thousands of muscle-building workouts and meal plans. If you call yourself a "hardgainer," then you've tried at least half of them with only mediocre results. And you're ready to go Tasmanian Devil on the next person who says you just aren't eating enough. Of course you have to hit the gym hard and pack in high-quality food to gain mass. So what supplements, you ask? That's why I built a pyramid. Ascend the supplement pyramid from foundational products to peak-performance enhancers, and you'll be set up for gains that'll get you crowned Emperor of the Kingdom of Muscle. Be the mass master and lord over your subjectswith the right supplements. Setting the Foundation: Beginner Supplements These products may not get glossy ads in the big magazines, but if you want to get big and strong then these better be in your cupboard or gym bag. Multivitamin/Mineral Multivitamins Keep up with basics with Multivitamins Tips on using multivitamin/mineral supplements:

The DIY Couturier • 21 Tips to Keep Your Shit Together When You're Depressed. A while ago, I penned a fairly angry response to something circulating on the internet – the 21 Habits of Happy People. It pissed me off beyond belief, that there was an inference that if you weren’t Happy, you simply weren’t doing the right things. I’ve had depression for as long as I can remember. It’s manifested in different ways. So, this Cult of Happy article just set me off. It’s bad enough without people ramming Happy Tips at you through facebook. A friend of mine suggested that I write something from my point of view because, surprisingly, I manage to give an outwards impression of having my shit together. So, here it is. My 21 Tips on Keeping Your Shit Together During Depression 1) Know that you’re not alone. 2) Understand that the Happy People are usually acting out of some genuine (albeit misguided) concern for you, that it’s coming from a good place, even if the advice feels like you’re being blamed for your disease. 3) Enlist the help of a professional. 11) Cry.

How to Gain Muscle Fast: 9 Steps Edit Article Working Out to Gain MuscleEating To Gain Muscle Edited by C. Metabolism is not as straight forward as people think - if you google search it you will find that it is essentially a myth. Ad Steps Part 1 of 2: Working Out to Gain Muscle 1Start with basic strength training.[1] Most workouts for your major body parts should start with basic, multi-joint strength training exercises that allow you to lift more weight overall, such as the bench presses for chest, overhead presses for deltoids, barbell rows for back and squats for legs. 8Develop the mind-muscle connection. Part 2 of 2: Eating To Gain Muscle 1Eat high-calorie whole foods.[5] You should be getting your calories from nutritious whole foods that will give your body the right kind of fuel to build up your muscles fast. 6Get to know your body better. Tips Stay motivated. Warnings Too much exercise may be harmful for your health.