Σελίδες

Τρίτη 30 Ιουλίου 2013

'Puzzle and Dragons' pushes GungHo sales to $763 million through June

GungHoGungHo sales from January to June 2013 were $763 million, up 946 percent year-over-year, Dr. Serkan Toto translates from the company's financial report. Its net income during the period was $287 million, up 2,609 percent from 2012. Between April and June alone, GungHo brought in $4.9 million a day in sales, for a net income of $161 million.

GungHo's main source of all this magical cash is Puzzle & Dragons, a mobile RPG puzzler. Sales from Puzzle & Dragons tallied $113 million in April, earning $3.76 million daily. The game currently has 17 million players in Japan.

GungHo operates other games, too, and it expects overall July sales to hit "just" $138 million, bringing the daily average to $4.5 million per day, down from the April - June average of $4.9 million. Puzzle & Dragons is on its way to 3DS in Japan this winter, and it should hit the UK and Australia this year for mobile platforms.Joystiq'Puzzle and Dragons' pushes GungHo sales to $763 million through June originally appeared on Joystiq on Mon, 29 Jul 2013 18:30:00 EST. Please see our terms for use of feeds.

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PAX 10 stars Gunpoint, Ridiculous Fishing, Towerfall, more

PAX 10 lineup stars Gunpoint, Ridiculous Fishing, Towerfall, moreThe PAX 10 is a decadent lineup of the year's top indie games, as chosen by a panel of 50 industry experts and primed to be featured at PAX in Seattle, Washington. This year's list reads as follows: Avalanche 2: Super Avalanche, Badland, Escape Goat 2, Gunpoint, Lovers in a Dangerous Spacetime, Owlboy, Ridiculous Fishing, Rogue Legacy, Sokobond and Towerfall.

We're particularly tickled about Gunpoint, which we think "oozes creativity;" Lovers in a Dangerous Spacetime, which is "too cute to be depressing," and Ridiculous Fishing, which earns five stars with flying colors (and fish). The entire lineup offers a hefty hunk of indie gaming goodness, and you can find them all at PAX Prime in Seattle from August 30 to September 2.JoystiqPAX 10 stars Gunpoint, Ridiculous Fishing, Towerfall, more originally appeared on Joystiq on Mon, 29 Jul 2013 17:00:00 EST. Please see our terms for use of feeds.

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Guitar Hero veterans form interactive fitness studio, Blue Goji

Guitar Hero veterans form interactive fitness company, Blue GojiCharles and Kai Huang, founders of original Guitar Hero producer RedOctane, are venturing into another aspect of the physical gaming industry - exercise. Blue Goji is an "interactive fitness company" that aims to make cardio exercise a social experience with games and by tracking individual work-out goals on mobile devices.

Blue Goji will attach to smartphones and tablets on treadmills, elliptical machines and stationary bicycles, specifically. The team is accepting developer applications.

Charles Huang is also CEO and co-founder of Green Throttle, a peripheral company announced in November focused on bringing smartphone games to the big screen. Now that Chales Huang has "blue" and "green" covered, we're looking forward to his next venture, "Pink Elephant."JoystiqGuitar Hero veterans form interactive fitness studio, Blue Goji originally appeared on Joystiq on Mon, 29 Jul 2013 20:00:00 EST. Please see our terms for use of feeds.

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Κυριακή 28 Ιουλίου 2013

A touch of military-grade tactics in Breach & Clear

This is Portabliss, a column about downloadable games that can be played on the go.

Breach & Clear offers potential on iPad, frustration on other iOS devicesTaking cues from the realism and mission planning in the original Rainbow Six games, Breach & Clear offers iOS players a turn-based, tactical strategy game with mountains of potential. Sadly, the Gun and Mighty Rabbit Studios project never reaches that potential, because much of the game is still in development.

Initially, Breach & Clear captured my heart. Missions require strict planning and can be slow and plodding, which is directly up my extraordinarily boring alley. A customizable four-man squad, drawn from real world military organizations in the USA and Canada, enters a mission and can approach from a number of different entry points. In Breach & Clear's lone mode, Terrorist Hunt, the goal is to wipe out each room. It's entertaining at first, but after multiple plays of each of the game's fifteen missions at varying difficulties, Breach & Clear gets stale.

Gallery: Breach & Clear (7/26/2013)

Continue reading A touch of military-grade tactics in Breach & Clear

JoystiqA touch of military-grade tactics in Breach & Clear originally appeared on Joystiq on Fri, 26 Jul 2013 21:30:00 EST. Please see our terms for use of feeds.

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Apple's developer site partially restored after hack

Apple's developer site partially restoredApple has partially restored access to its developer services, which went down for maintenance on Thursday, July 18 after being hacked.

"We appreciate your patience as we work to bring our developer services back online," an update on Apple's developer site reads. "Certificates, Identifiers & Profiles, software downloads, and other developer services are now available."

According to Apple's system status page, the member center, Xcode automatic configuration, pre-release documentation, program enrollment and renewals, developer forums, videos, App Store resource center and technical support services are still offline. Apple will extend program membership and keep developers' apps on the App Store if their membership "expired or is set to expire during this downtime."JoystiqApple's developer site partially restored after hack originally appeared on Joystiq on Sat, 27 Jul 2013 18:00:00 EST. Please see our terms for use of feeds.

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Παρασκευή 26 Ιουλίου 2013

The New Rules For Getting Ripped

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest, it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our on-going efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

Rule #1 - Have a carbohydrate strategy.

We’ve heard it all before, “carbs are the enemy.” Well, not really. Completely slashing your carbohydrate intake will certainly help with dropping the pounds (and fast) but you’ll also be left feeling cranky, tired and lethargic. “Carbs are essential for life as our brain and CNS require them continuously to work properly. Restricting carbs completely will allow for any muscle mass to be metabilized to provide us with energy,” says personal trainer, registered dietician and founder of TRymFitness, Tim McComsey. It all comes down to using them correctly, not cutting them completely. “To get lean, a balance of the right amount of carbs first thing in the morning and after workout is ideal,” he says.

Smart Nutrition: Keep the Carbs >>>

Rule #2 - Eat more fat.

Yeah, we said it. Eat more fat. “Fat doesn’t make you fat, too much food makes you fat,” says McComsey. Consuming more fat in your diet will actually help curb cravings after you’ve reduced your carb intake. “Fats help curb hunger because it takes the body longer to break down, use or store,” he says. Hormones also play a role, especially when it comes to muscle-supporting testosterone. McComsey adds, "fats are needed to create and balance out hormones in our body to function normally." 

5 Fats You Shouldn't Fear >>>

Rule #3 - Swap fruit out for veggies.

Fruit is great, it’s full of nutrients and antioxidants to help protect the body, but the downside is that they’re also full of sugars (carbs). How do you not lose out on all the benefits? Swap in veggies for fruit. This strategy allows you to keep the nutrients and antioxidants, but your sugar/carb and total calorie intake will be reduced. One apple has 125 calories and 25 grams of carbs. One large red pepper has 40 calories and 5 grams of carbs. You do the math.

What Not to Eat After a Workout >>>

Rule #4 - Ditch cardio for weights and circuits.

Want to get lean, hit the cardio machine. Wrong. “You will not make more muscle this route,” says McComsey. When you do cardio you're burning calories, but you're missing the muscle growth stimulation from weight training. "The more muscle that you have, the more calories and fat you'll be burning," he says. McComsey recommends hitting the weight room 3-4 days per week with one of the days being a circuit style with a variety of exercises. If you need to do cardio, try one day of 20-minutes of fast-slow intervals.

Volume Plus Intensity Workout Routine >>>

Rule #5 - Lay off the sauce. 

Party boy, are we? If you’re serious about losing weight and getting lean you’d better take the effects of alcohol on the body seriously. "Alcohol causes fat to be stored instead of being used for energy. Essentially, your body will put a hold on the digestion of any food until the liver can excrete the alcohol," he says. Alcohol also hurts you in two other areas. "It is a diuretic which dehydrates you and reduces energy levels. It also can decrease testosterone in our bodies which is critical for creating muscle," he adds. Next time you're planning a guys-night, stick to one or two light beers or a hard liquor with a diet soda mixer.

Effects of Alcohol on the Body >>>

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Quiz: Are You Addicted to Porn?

Porn: What’s not to love, really? It enables dudes all over the world to watch hot chicks fulfill their every sexual fantasy — and there’s a seemingly never-ending supply. But when does the enjoyment of porn escalate from an occasional vice to a full-blown addiction? It might be more difficult to tell than you think. According to sexologist and sex addiction specialist Dr. Paula Hall, who is the author of Understanding and Treating Sex Addiction, “Many men don’t think about their porn use as being a problem until they start experiencing the physical symptoms of overuse. They then try to stop and find they can’t.” Does this sound familiar? Or are you just curious if your porn use is considered average?

Our quiz will give you some insight! Quick disclaimer: “Deciding whether or not you’re addicted to pornography is not a simple yes or no exercise,” says Hall. “Some people have a mild addiction, some severe and some are at risk, but not yet addicted.” The quiz below will help you decide if you have a problem, but for a proper assessment, Hall recommends making an appointment with a therapist who specializes in the field.

Next: Click to take our quiz to find out if you’re addicted to porn >>>

Do you spend more than 11 hours a week viewing porn?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Does your porn viewing have a negative impact on your relationship with your partner?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

How Much Do You Really Know About Sex? >>>

Does your porn viewing get in the way of your work or seeing friends and family?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Do you ever choose to watch porn over hanging out with friends or family?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Next: Keep a tally of your score and click for the next question >>>

How often do you use porn as a way of making yourself feel less depressed or bored?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Do you ever feel like you should try to stop watching porn?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Last Longer in Bed! Sex Experts Tell You How >>>

Do you ever have problems getting hard or ejaculating with your partner?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Do you fantasize about what you’ve seen online to get in the mood for sex?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Have you found that you need more and more porn, or that you have to visit increasingly hardcore sites to get the same buzz?
Never: 0
Occasionally: 1
Often: 2
Most of the time: 3

Next: Count your total points and find out your score >>>

SCORE

Under 8 – You’re probably not a porn addict. But if you have a family history of addiction, you could still be considered ‘at risk.’ “Make sure you have sexual experiences that are porn-free and develop a range of strategies for coping with stress and boredom,” says Hall. “And if you feel your porn usage is creeping up, cut back for a while so your dopamine levels can re-calibrate.” Dopamine is the pleasure chemical that's released when people view porn (or have sex, eat food, etc.), but the more you release it, the more you need to get the same buzz, says Hall. “That's why people with porn addiction find their behaviors escalate to spending more and more time online and/or watching harder and harder core porn. Like alcohol, cutting back or quitting for a while will lower your tolerance again.”

9- 15 – Your porn habit is bordering on being “problematic”—so use this as a time to get a grip! Cut back a bit. Hall explains “porn is often the easy solution to dealing with life problems, but remember that it often causes the very problems that you’re trying to escape. If you’re having issues with your asshole boss or your high-maintenance girlfriend, try facing them head on.

What Do Women Classify As Good Sex? >>>

16-20 – “You almost definitely have a porn addiction and it’s likely that you’ve struggled for quite some time to stop it,” says Hall. If you’re already noticing that porn is having a negative impact on your life, your relationships or your sexual functioning now is the time to do something about it. Hall recommends seeking out a 12-step group like Sex Addicts Anonymous or making an appointment to see a sex addiction therapist

20+ - “If you’ve scored over 20 and haven’t tried to get help yet, please do so today,” says Hall. “Like many people with a serious addiction, you probably don’t even enjoy porn any more but for some reason, you just can’t explain why you feel driven to it. What started as a pleasurable pastime, turned into a habit and then into a curse.” At this point, Hall says, your addiction is likely robbing you of reaching your goals and enjoying partnered sex. “This is a problem you can beat and the sooner you take action the sooner you can get on with your life.”

Assessment tool created by Paula Hall, Author of Understanding & Treating Sex Addiction (Routledge, 2012) and founder of sexaddictionhelp.co.uk. Further help and advice also available at yourbrainonporn.com

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Fitness on the Fly: Fat-Burning Barbell Complex

Fitness on the Fly provides readers/viewers with fast, training specific videos on a variety of topics including workout routines, exercises to know and cutting edge training techniques.

This week, Joe Dowdell provides a barbell complex geared to burn fat fast and effectively.

    MORE FITNESS ON THE FLY ROUTINES

         Fitness on the Fly: Upper Body Strength and Power Superset >>>

Fitness on the Fly: 4-Move Lower Body Metabolic Circuit >>>         

Fitness on the Fly: 6/12/25 Chest Workout >>>

Fitness on the Fly: 6/12/25 Back Workout >>>

 

 

Routine Write-Up

1. Hang Snatch, 5 reps

2. Front Squat, 5 reps

3. Military Press, 5 reps

4. Romanian Deadlift, 5 reps

5. Rows, 5 reps

Repeat for 3 rounds.

Video Models/Athletes: Kyle Fields

Meet Our Expert: Joe Dowdell, CSCS

Joe Dowdell, CSCS, is a personal trainer and strength coach to some of the world’s top athletes, actors, models, and CEOs. The founder and CEO of Manhattan’s Peak Performance gym, Dowdell is the author of Ultimate You and has contributed to the following books: Mario Lopez’s Knockout Fitness, Men’s & Women’s Health Big Book of Exercises, and 50 Cent’s soon to be released fitness book Formula 50.

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10 Things You Always Wanted to Know About Boobs

Ever had a burning question about breasts, but felt too pervy to ask? We surveyed real men across America on all their wildest boob queries, then consulted two sex experts to get the answers. Here, Jessica O’Reilly, Ph.D and Stephen de Wit, Ph.D—Toronto based sexologists—weigh in on everything from inverted nipples to breast orgasms (they do exist!).

1. NIPPLE SENSITIVITY

Q:  "After sex, my girlfriend doesn't like me touching her nipples because they're sensitive. Why is that?" –Josh, Washington, D.C.

A: According to O’Reilly, the hottest erogenous zones swell with blood at the highpoint of sexual arousal, so they can become sensitive to the touch. “Just like the head of your penis can be hypersensitive during and after orgasm, her nipples may also need a break after she comes,” says O’Reilly. “Don't worry, after a short recovery period, they'll be raring to go once again!”

2. NIPPLE SIZE

Q: "Why do some women have extremely large nipples and others are really small? Is the size hereditary or random?" – Ryan, New York

A: “Nipples are like finger prints in that no two are exactly the same,” says O’Reilly. “Since nipple and areola size are related to breast size, it's fair to say that size is hereditary. But a number of other factors also impact breast size, like age, diet, pregnancy, menstruation and overall body weight.”

3. INVERTED NIPPLES

Q: "I had sex with a girl for the first time and was freaked out that her nipples were inverted. What's the deal?" – Bill, Michigan

A: De Wit explains that it’s basically the same thing as asking about an “innie” vs. an “outtie” belly button, which is to say: it’s normal, and doesn’t play a role when it comes to stimulation. “We call it shy nipples,” he says. “That’s just one of our body’s interesting ways of constructing ourselves differently. It’s not something to be concerned about.”

4. BREAST WEIGHT

Q: "How much does the average breast weigh?" – Justin, Florida

A: O’Reilly says breast weight depends on breast size, as well as the amount of fatty tissue and dense tissue in the breast. “Since breast size varies vastly from one woman to the next, an average weight is difficult to calculate,” she says. “However, an average estimate of breast weight is approximately 1.5 pounds [for the average cup size (which is debatable) but typically falls between a B and C].”

5. LARGE VS. SMALL

Q: "Are men biologically inclined to be attracted to women with larger breasts?" – Tal, New York

A: Men are biologically attracted to breasts, but size isn't always the deciding factor, according to O’Reilly. “Part of that attraction is likely evolutionary, as breasts remind us of feeding and prompt us to activate the two-way bonding circuits of our brain,” she says. “As for size, research suggests that men are more interested in body proportions and the distribution of body fat on the whole as opposed to the size of a woman's breasts alone.”

6. ROUGH PLAY

Q: "I've been with some women who love when I slap or bite their her breasts during sex and others hate it. Are some women's breasts more sensitive than others?" – Alev, Pennsylvania

A: Breast sensitivity definitely varies from woman to woman. “Just like foot sensitivity and pain thresholds are unique to each person, pleasurable reactions are also highly personal,” explains O’Reilly. “You may also find that she likes it rough one day and then finds it to be too much the next week. This may be because her menstrual cycle impacts her perception of pleasure and pain.”


 

7. BOOB ORGASMS

Q: "I read that women can have a ‘boob orgasm.' Is that true?" – Dane, Indiana

A: It sure is, says O’Reilly. “A small percentage of women can actually reach orgasm through breast play alone, and scientists are now studying this phenomenon through observation using MRI machines.” Dr. de Wit adds, “There are scientific studies that back this up. The most recent one shows a correlation between nipple stimulation that activates the same areas of the brain as clitoral and vaginal stimulation.”

8. SAGGING BREASTS

Q: "Do breasts always get saggy after having a kid and/or breastfeeding?" – Jonathan, California

A: Yes, sorry. Your wife (or future wife’s) boobs will lose some perk as the years go by, thanks to a mix of factors—even if she doesn’t have kids or breastfeed. “The latest research actually indicates that breastfeeding alone doesn't cause your breasts to sag,” says O’Reilly. “A number of other factors are related to sagging breasts, including age, hormones, pregnancy and genetics.”

9. BREAST IMPLANTS

Q: "Do women with breast implants lose sensation in their breasts?" –Max, New Jersey

A: Sometimes. “Because any surgery can cause nerve damage, some women who get implants report a loss of sensitivity post-surgery—particularly in their nipples,” says O’Reilly. However, she explains, there’s a wide variation in recovery, and plenty of women with implants report getting lots of pleasure out of their brand new breasts.

10. LEFT VS. RIGHT

Q: “Is one boob more sensitive than the other?” –Brandon, Florida

A: Yes! One breast (and one nipple) is usually more sensitive, so O’Reilly suggests finding out which side your lady favors. “Erotic sensitivity on the left side is more common, but the only way to know is to ask!”

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Carve Out Your Abs

While a sound diet and consistent cardiovascular workouts will help reveal your abs, building the core muscles will make for an impressive midsection. By adding resistance and working your core from a variety of angles, you ensure that no part is left out. This workout can be done up to three times per week after your regular resistance training sessions, and should take only 15 minutes.

GET CARVED >>

By targeting the abdominals from different angles, varying the resistance, and adding anti-rotational exercise, you will get a complete abs workout.

This routine should be performed with four exercises in a circuit-style. Complete one set of each exercise, rest, then repeat the entire circuit three times. Aim for 12-15 repetitions per set, and rest only once all four exercises have been competed.

1. Exercise Ball Jackknife

Place your shins on an exercise ball and body in pushup position. Contract your core as you bring your knees toward your chest. Return to the start position and repeat for a total of 12-15 repetitions.

2. Hanging Knee Raises

* demonstrated above

Begin with a light dumbbell between your feet, hanging from a high bar. Forcefully contract your abdominals and bring your knees to your chest, squeeze, and return to the start position without swaying. Repeat for 12-15 repetitions.

3. Decline Crunch with Twist

Secure yourself on a decline bench and cup your hands behind your ears. With your core flexed, lower your body then contract your obliques as you bring your elbow to your opposite knee. Repeat for the other side for one complete repetition. Repeat for a total of 12-15 repetitions per side.

4. Pallof Press

Attach a d-handle to a pulley station and position the cable at chest level. Grasp the handle with both hands and step away from the cable stack until you feel tension in your core. With the handle at chest level, extend both arms and press parallel to the floor. Return to the start position and repeat for 12-15 repetitions.

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Ouya CEO: 27 percent of Ouya owners have bought a game

Thus far, it doesn't seem that Ouya developers have been raking in the money, with only a few developers reporting sales in the thousands of dollars. Ouya CEO Julie Uhrman defended the console, telling The Verge that sales have been "better than expected" and adding that it's "too early" to judge the platform's success.

Regardless of the money being earned, a full 27 percent of Ouya owners have purchased a game, she said. Furthermore, 13 of the top 20 Ouya games have earned an 8 percent conversion rate, a number she said many developers would "kill for" on such a young platform. She predicted that by the end of 2013, "we'll see a few developers telling us they've made more than a million dollars on Ouya."JoystiqOuya CEO: 27 percent of Ouya owners have bought a game originally appeared on Joystiq on Fri, 26 Jul 2013 11:00:00 EST. Please see our terms for use of feeds.

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Skyrocket Your Metabolism With Sand Sprints

Remember when Rocky raced Apollo Creed on the beach before embracing him in the surf during that famous movie montage? Running sprints in the sand will strengthen your feet, toes, and ankles, as well as raise your metabolism for days afterward. And if possible, lose the shoes (and knee-high socks) for a workout that’s half as embarrassing and twice as effective.

Workout Directions

? Start your beach workout with a dynamic warmup. Perform the following exercises as described. And don’t forget the sunscreen.

1) Jumping Jack - 30 seconds

2) CrossoverJack - 30 seconds
Perform jumping jacks and cross your feet and arms in front of you on each rep.

3) Prisoner Squat - 20 reps
Raise your hands over your head and squat.

4) Dynamic Hip Flexion -20 reps
Place your hands on your hips and, keep- ing your lower back arched, push your hips back and lower your torso until you feel a stretch in your hamstrings.

5) Walking Lunge 10–12 reps each leg

6) Invisible Hurdle Drill - 10 reps each side
Imagine a hurdle in front of you. Raise one knee over it in an outward, circular motion, then back inward in a circular motion.

7) Ankle Alphabet
Stand on one foot and rotate your other ankle to spell every letter of the alphabet.

8) High Knees - 20 yards
Run, bringing your knees above hip level.

9) Butt Kicks - 20 yards
Run, bending your knees so your heels kick your butt.

10) Carioca - 20 yards
Run sideways, step- ping one foot in front of the other and then behind on each step.

WITH SHOES OR WITHOUT?
Training shoeless activates more muscle in your feet and enhances proprioception—your awareness of your body in space. however, if your beach isn’t clean or you feel you need the extra support, you can keep your kicks on, as shown.

Fact:
30
- The maxImum number of mInutes a sand sprint workout should last.

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6 Signs She’s Good in Bed Before You Get Her Home

Ever wonder what a girl will be like in bed before you’ve slept with her? Believe it or not, there are actually plenty of ways to tell — and no, we’re not talking about whether or not she deep throats her banana for breakfast. According to experts, you can get serious intel about what your girl will be like between the sheets by looking at everything from the way she kisses to her favorite ice cream flavor. Here are six key factors to consider.

1. She’s got swag in her step. “Confidence is so sexy, and women who exude higher self-esteem in other arenas are likely to carry that confidence into the bedroom,” says sexologist Jessica O’Reilly, Ph. D., author of the forthcoming Hot Sex Tips, Tricks & Licks. But you can almost guarantee she’ll be a rockstar in the bedroom if you help give her a boost. “Compliments can go a long way to put her at ease and encourage her to be an expressive and assertive lover.”

2. She’s partial to cocktails. Is she ordering a pinot noir or a vodka martini? A recent study from Mindset Media found that wine drinkers tend to be unadventurous and less likely to take risks, while vodka drinkers enjoy being in charge and independent. And here’s another not-so-shocking conclusion: tequila drinkers are “free spirited, outgoing and fun to be around.” Those sure sound like positive carnal qualities to us. Bottoms Up!

3. She appreciates food (and eats slowly). Please refrain from envisioning George Costanza eating a pastrami sandwich during sex. What this really means is that “they are both primal and sensual experiences,” says O’Reilly. “A woman who delights in her meals and takes some time to savor the flavors may have an in-depth appreciation for carnal pleasure,” says O’Reilly. And how about if she lingers over a meal—will she want to take her time in bed? Some experts say yes, but O’Reilly contends that it all depends on the meal—and the lover. “Like food, the amount of time we choose to spend on sex depends on what's on the menu.”

4. She licks this...type of ice cream. The same idea about food corresponding with sex rings true for her favorite type of ice cream. Alan Hirsch, M.D., a neurologist and director of the Smell and Taste Treatment and Research Foundation in Chicago studied 720 people, ages 24 to 59, to find out how ice cream flavors relate to personality. While other flavors corresponded with qualities like low-self-esteem and conservatism, Hirsch found that coffee lovers tend to be dramatic, seductive and flirtatious. So if she’s quick to order espresso... get ready for a wild ride.

5. She knows how to move her body. This might not come as a surprise, but athletes are often great in bed. “Not only do sports breed confidence, but as we learn to appreciate and trust in our body's performance, our connection to our physical selves intensifies,” says O’Reilly. “On top of that, physical endurance, coordination, flexibility and strength can come in handy when you're hanging off the chandelier or getting creative in tight spaces!”

6. She’s orally gifted. Pay close attention to the way she kisses—it might just give you cues about her sexual style when it comes to other “oral activities” (wink, wink). “If kissing alone gets you all riled up, you can bet that her tongue and lips will be even more titillating on your most sensitive regions,” says O’Reilly. “But if that first kiss wasn't perfect, don't fret. Sometimes the excitement and nerves of the initial encounter can be so overwhelming that our performance suffers. As she becomes more comfortable, she'll likely come out of her sexual shell.” And what if she’s a gentle kisser? That doesn’t necessarily mean she’ll be sheepish in the bedroom. “She might want to be a sweet submissive one day and then a dominating diva the next,” says O’Reilly. “Our sexual roles are always changing.”

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The No-Cardio Workout

This is the year you’ll get the body you want. No, really, this is it. We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. Both your training and your diet are covered, so you have no more excuses. No more wondering about how many sets and reps to do, how many calories to consume, or whether you got enough protein or too much fat. In fact, you don’t even have to suffer long bouts of cardio—there is no need for any on this plan.

Follow this workout program, and be prepared to make some amazing changes. It’s not as hard as you think.

How it works>>

The goal is body recomposition—building as much muscle as possible while burning fat. Some exercises will be done heavy and others for high reps to hit both ends of the muscle-building spectrum, and rest periods will be short to encourage calorie burning. Your heart will get a good workout from the fast pace of your weight training, so there’s no need to do cardio. (In fact, we insist you don’t do any, as it may negatively impact your recovery.)

However, the main reason cardio isn’t necessary in this case is that your diet will be dialed in. The truth is, studies have shown that training of any kind has little to no impact on your ability to lose fat unless you’re eating right, so divert any extra energy to making sure you’re eating correctly.

Directions>>

Time Needed: 60 min.

Frequency: Perform each workout (Day I, II, III, and IV) once per week, resting at least a day in between each training session.

How to do it: Perform the paired exercises (marked “a” and “b”) as alternating sets, so you’ll complete one set of “a,” rest as directed, then one set of “b,” and repeat until all sets are completed. The remaining exercises are done as straight sets.

Day 1: Chest and Back

 

Did you miss the exclusive video coverage from this workout—aka The Real Resolution Workout—on MFGo? No worries. You can check it out right here.

Day 1: Chest and Back>>

1/ Dumbbell Bench Press: 3 sets, 6-8 reps. Rest: 60 sec.

Hold a dumbbell in each hand and lie back on a flat bench with the weights at shoulder level. Press the dumbbells over your chest with speed.

2/ One-arm Dumbbell Row: 4 sets, 12 reps (each side). Rest: 30 sec.

Rest one hand and one knee on a bench and hold a dumbbell with the other hand, arm extended but not resting on the floor. Row the weight to your ribs.

3/ Single-arm Floor Press (shown above): 4 sets, 12 reps (each arm). Rest: 30 sec.

Hold a dumbbell in one hand and lie on your back on the floor. Tuck your elbow to your side and turn your palm so it faces inward—your triceps should rest on the floor. Press the weight over your chest.

4/ Chest-Supported Dumbbell Row: 4 sets, 12 reps. Rest: 30 sec.

Set an adjustable bench to a 45-degree incline and lie on it facedown with a dumbbell in each hand (palms facing each other). Squeeze your shoulder blades together and row the weights to your ribs.

Day 2: Legs and Core

Day 2: Legs and Core>>

1/ Sumo Deadlift (above): 3 sets, 6-8 reps. Rest: 60 sec.

Stand with feet double-shoulder-width apart and toes turned out 45 degrees. Bend your hips back, reach down, and grasp the bar with hands inside your knees. Drive through your heels to
extend your hips and pull the bar up until you’re standing tall.

Trainer Tip: If you train in a gym that frowns on deadlifting, place a yoga mat under the plates. It will muffle the sound when you return the bar to the floor, as well as protect the floor from damage.

2/ Dumbbell Front Squat (below): 4 sets, 20 reps. Rest: 30 sec.

Hold dumbbells at shoulder level and stand with feet shoulder width. Bend your hips back and squat down as low as you can without losing the arch in your lower back. Drive through your heels to come up.

Trainer Tip: Don’t let your heels come off the floor. If they do, sit back more as you squat down.

3/ V-up Crunch: 4 sets, As many reps as possible. Rest: 30 sec.

Lie on your back on the floor and extend your arms over your head and your legs in front of you. Crunch your torso upward while simultaneously raising your legs so your body forms a V shape.

4/ Calf Raise: 4 sets, 20 reps. Rest: 30 sec.

Use a standing calfraise machine, or stand on a block or step and hold a dumbbell in one hand while the other balances you. Lower your heels until you feel a deep stretch in your calves and then drive the balls of your feet into the platform to raise your heels.

Day 3: Shoulders and Arms

Day 3: Shoulders and Arms>>


1/ Chinup: 3 sets, 6–8 reps. Rest: 60 sec.

Hang from a chinup bar with palms facing you. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.

2/ Gironda Dip: 4 sets, as many reps as possible. Rest: 30 sec.

Use V-shaped dip bars. Place a hand on each bar and suspend yourself so your hands are wide; and point your elbows outward, not behind you. Tuck your chin to your chest and lower your body
to feel a deep stretch in your chest and then press up.

3/ High Pull: 4 sets, 12 reps. Rest: 30 sec.

Hold the bar in front of your thighs, hands outside shoulder width. Bend your hips and lower the bar to just above your knees. Explosively extend your hips and pull the bar up to mid chest.

4a/ EZ-bar Skullcrusher: 4 sets, 12 reps. Rest: 0 sec.

Hold an EZ-curl bar with a shoulder-width grip and lie back on a flat bench. Press the bar over your chest and then bend your elbows until the bar nearly touches your forehead. Extend your elbows to press the weight back up.

4b/ Cross-body Hammer Curl (above): 4 sets, 12 reps (each arm). Rest: 30 sec.

Hold a dumbbell in each hand with arms at your sides. Curl the lefthand dumbbell across your body so it ends up under your right shoulder. Your palm should be facing, and kept close to, your chest. Complete your reps on that side and then switch sides and repeat.

Trainer Tip: The cross-body hammer curl trains the brachialis—a cylinder of muscle that separates the biceps and triceps. The bigger it is, the bigger your arms look.

Day 4: Legs and Core

Day 4: Legs and Core>>

Trainer Tip: These can be done with a dumbbell or cable if a medicine ball isn’t available.

1/ Bulgarian Split Squat: 3 sets, 10 reps (each leg). Rest: 60 sec.

Stand lunge length in front of a bench, holding a dumbbell in each hand. Rest the top of one foot on the bench behind you. Lower your body until your rear knee nearly touches the floor, then drive your heel into the floor to come back up. Complete all your reps on that side and then switch legs and repeat.

2a/ Single-leg Swiss Ball Leg Curl: 3 sets, as many reps as possible (each leg). Rest: None

Lie on your back and rest your heels on a Swiss ball. Drive the heel of one foot into the ball to raise your butt off the floor. Raise the opposite leg in the air. Keeping your hips elevated, bend the knee of the working leg as in a leg curl.

2b/ Single-leg Glute Bridge: 3 sets, as many reps as possible (each leg). Rest: 30 sec.

Lie on your back and bend one knee 90 degrees. Plant that foot on the floor and extend the other leg away from you. Keeping your core braced, drive your heel into the floor and raise your hips until your body forms a straight line. Complete your reps on that side and then switch sides.

3a/ Plank: 3 sets, hold as long as possible. Rest: None

Get into pushup position and then bend your elbows to rest your forearms on the floor. Brace your abs and hold your body in a straight line for as long as possible.

3b/ Medicine Ball Woodchop (above): 2 sets, 20 reps (each side). Rest: 30 sec.

Hold a medicine ball with both hands and stand with feet staggered, left foot in front. Extend your arms to the outside of your left knee. Explosively swing your arms diagonally over your right shoulder as if you were reversing the path of a woodchop with an ax. Complete your reps on that side and then switch sides.

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7 Tips to Buying a Sex Toy with Your Lady

Whether you’re married or in a new relationship, there’s always room to spice up your sex life. But often times it’s easier in theory than in practice—especially if you’re looking to bring sex toys into the mix. “Some people are afraid of offending their partners, but this fear is mostly unfounded,” says Jessica O’Reilly, Ph.D, a sexologist based in Toronto. “Research indicates that both men and women are comfortable "sharing" their partners with battery-powered devices.” So why not bring it up with your partner? Below, we’ve confronted all the awkward issues so you don’t have to. Here are seven tips for breaking the sex toy barrier.

1. Realize that it’s not uncommon. “The whole stigma that’s attached to sex toy stores is gone,” says Lora Somoza, a Los Angeles-based sex columnist, author and host of the weekly Between the Sheets radio show. “You need to know that whatever is giving you any hesitation in the first place is completely in your mind.”

NEXT: 6 more expert tips on buying a sex toy with your partner. 



2. Know how to approach the topic. Somoza suggests saying things to your partner such as, “I read somewhere that this is something women like,” or “Our relationship is great, but I want to think about ways to improve upon it. Is there anything you want to add to our sex life?” For those who prefer a more passive method, there’s nothing wrong with leaving a “surprise gift” on the bedside table to initiate intimacy—as long as you already have a gauge of your partner’s sentiments about it.

3. Buy online. If the thought of walking into a sex store gives you anxiety, try browsing for items online. “You can do it your PJs or birthday suit from the comfort of your living room,” recommends O’Reilly. “Check out online retailer, Ohhh Canada —my clients like them for their expertise and customer service.”

4. Do your research. If you’re ready to make your way to a sex shop but unsure of what to buy once you get there, plan ahead. “Read reviews online first, so you know what you're looking for when you arrive in-store,” says O’Reilly. “I also suggest checking out one of your ‘sex-positive’ stores.” A sex-positive store has an open-minded attitude that emphasizes healthy and pleasurable sexual experimentation. Find one in your area through a simple Google search. “These shops are couple-friendly and their staff are also sex educators who welcome your questions and have reviewed many of the products themselves,” she says.

5. Don’t be afraid to ask a salesperson for help. “You have to remember that nothing shocks them. It’s a judgment-free place,” says Somoza. She shares a personal experience as further proof: “I’ve gone in and seen a 78-year-old dude and his 35-year-old girlfriend buying a strap-on… and the employees yawn. These people have heard everything. Nothing shocks them!” To cut the awkwardness of asking for help, Somoza suggests saying things like, “We’re looking for some sort of couples toy. Can you point us in the right direction?”

6. Get over the idea of being replaced. Both Somoza and O’Reilly note that often men worry introducing a sex toy like a vibrator into their sexual repertoire will replace them. “The mass majority of women do not climax from vaginal intercourse, so clitoral stimulation is key,” says Somoza. “If you’re with a woman who doesn’t, you have to get her a vibrator. She’ll thank you for it.” Alternatively, O’Reilly suggests selecting a toy that you can use together. “There are items on the market designed specifically for use during intercourse. The new We-Vibe stimulates the G-Spot, the clitoral head and the penile shaft. It even comes with a remote control, which my clients seem to love!”

7. Don’t take yourself too seriously. They’re just toys! “Be able to laugh at yourself. Fear, or the fear of being rejected, is always the biggest downfall when it comes to this kind of thing,” says Somoza. “We’re not talking about cancer or war in the Middle East. We’re talking about amazing, pleasurable sex. We’ve been playing with toys since we were kids—these are just toys for adults!”

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Answers From a Hot Girl: Why She Can’t Orgasm Anymore

 

Q: My girlfriend used to orgasm as soon as I touched her, but lately it’s taking longer and longer. And sometimes she doesn’t come at all. What’s going on?

A: This is a toughie because you know she has the potential to be extremely responsive since low sex drive wasn't a problem in the past. First, ask: What’s changed besides her sudden lack of orgasms? If your sex life has been in something of a rut, try spicing it up. Get it on in an unusual spot, add a vibrator to the mix or experiment with role playing. Dr. Michael Krychman, a sexual medicine gynecologist and certified sexual counselor, advises trying to enjoy the ride rather than rushing to the finish line. “Focus on sexual pleasure rather than sexual goals,” he says. Next time things get heated in bed, ask her what she wants. It may have changed over time, and you might be surprised how quickly she climaxes once she takes control.

If you’re still stumped, know that there are a number of other possible culprits, both physical and mental. If she’s recently started taking birth control pills, her new hormone levels may be squashing that orgasm. And they’re not the only medications that can have an impact, so see if she’s started any new prescription. Often, the problem is simply that she’s under a lot of stress or feeling distracted. Unfortunately, the ability to climax can be killed by countless factors, some of them completely unexpected. For example, a new study shows that women who frequently ride bikes with low handle bars can have decreased blood flow to the pelvis, making them less likely to reach that screaming O. 

While blaming it on her new exercise regimen is convenient, remember that the problem may still be something deeper she’s withholding. Open up the lines of communication, try to have an honest conversation and be willing to accept the worst—that she’s not as passionate about you as she once was. “She may be having serious doubts about your relationship’s future,” says Dr. Krychman. “And the biggest sex organ for women is their brain.” When she feels that your emotional connection is lost, the orgasm is often the next thing to go. 

About the Hot Girl: Rachel Zar is a magazine editor based in New York City. As a freelance writer and editor, she’s covered a variety of topics including women’s health, dating, relationships and the arts.

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Fitness on the Fly: The Strongman Medley

Fitness on the Fly provides readers/viewers with fast, training specific videos on a variety of topics including workout routines, exercises to know and cutting edge training techniques.

This week, our 'on-the-fly' workout is geared for the guy looking to develop serious strength while piling mass onto their frame. Follow along with Joe Dowdell's strongman-influenced workout. 

   MORE FITNESS ON THE FLY ROUTINES

Fitness on the Fly: 4-Move Lower Body Metabolic Circuit >>>         

 Fitness on the Fly: TRX Metabolic Circuit for Fat Loss >>>

 

 

 

WORKOUT WRITE UP:

3-5 Rounds

1. Lower Body Push - 75ft.
2. Upper Body Push - 75ft.
3. Sled Row - 75ft.
4. Farmer's Walk - 75ft.

Meet Our Expert: Joe Dowdell, CSCS

Joe Dowdell, CSCS, is a personal trainer and strength coach to some of the world’s top athletes, actors, models, and CEOs. The founder and CEO of Manhattan’s Peak Performance gym, Dowdell is the author of Ultimate You and has contributed to the following books: Mario Lopez’s Knockout Fitness, Men’s & Women’s Health Big Book of Exercises, and 50 Cent’s soon to be released fitness book Formula 50.

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The Dos and Don’ts of a One-Night Stand

Have you ever taken a lady home expecting to “hump and dump,” but she wanted to start dating after? Or worse...she lingered all morning and refused to leave? If these scenarios sound eerily familiar, that’s because the world of casual, no-strings-attached sex can be a slippery slope to navigate—and chances are, you’re doing it all wrong. Enter: The Men’s Fitness Guide to One-Night Stands. Abide by our “do’s and don’ts” and you’ll have flawless, one-night-only encounters from here on out.

The Men's Fitness Sex Guide >>>

The General Rule of Thumb

DO: Go for it! “Give yourself permission to engage in having a one-night stand,” advises human sexuality expert Catherine Toyooka, the founder of Catherine Coaches sex workshops. “Far too many people are concerned with how they should act, will be perceived, or what is considered moral that they never allow themselves to delve into casual encounter sex-capades.”
DON’T: Be a dick. Seriously. Even if you never plan on seeing her again, treat the woman with respect. She’s someone’s sister or daughter! One-night stands should be considered a pleasant surprise—not your God-given right.

12 Crazy Off-the-Wall Places to Have Sex >>>

The Protection Plan

DO: Remember the importance of wrapping it up! Bring a condom with you before going out. If you forget, (discreetly) stop and pick one up before you head home. Otherwise, stick with everything but intercourse. Better to be safe than sorry.
DON’T: Get too caught up in the moment to use a condom. Halting foreplay for a couple of minutes to grab a rubber is a way better scenario than dealing with an STI or unplanned pregnancy later on.  

The Dirty Details

DO: “Consider talking about your fantasies,” suggests Toyooka. “One night stands can be great for sexual experimentation as long as everyone is on the same page of what is going to happen.”
DON’T: Do anything freaky if it wasn’t discussed ahead of time. “For instance, don’t tell someone that you want them to call out ‘Fuck me daddy!’ while engaging in vigorous intercourse if this was not agreed to beforehand,” she says.

How Can I Tell If She's Faking Her Orgasm? >>>

The Sloppy Situation

DO: Before you go home with someone while drinking, assess whether she seems sober enough to be making a clear, rational decision. If you feel like she’s had too much to drink, set her up on your couch with water and Advil. It’s respectful to her, and you’ll feel better about yourself in the morning too
DON’T: This goes without saying, but don’t try and persuade her to have sex with you if she says no. Asking a second and third time will only make you look desperate and annoying. No means no. Period. Exclamation point.

The “Talk”

DO: If you’re not looking for anything serious, just say so. It’s much better to be upfront about what you want so she’s not confused, and it’ll save you looking like an ass later. “Communicate what you are looking for,” says Toyooka. “Communication is really the lube of having great sex.”
DON’T: Wait to tell her you’re not looking for anything serious until after you get it on. It’s not fair to her, period, if you know you’re going to bounce right away.

15 Things She Wants You to Do for Her in Bed >>>

The Exit Strategy

DO: Offer her cab money or a ride home. Guys rarely, if ever, consider this simple gentlemanly gesture. Plus, it will soften the blow that comes with uncomfortable departures, and she’ll appreciate it more than you know.
DON’T: Make up a lame excuse about why she has to leave. “I totally forgot I have breakfast with my mom at 10 a.m.” is not only a crock of shit, but also, extremely rude. At the very least, plant the seed the night before with something viable. “I’m going to be so hungover for my flag football game tomorrow morning,” holds significantly more merit.

The Morning After

DO: Gauge whether or not she wants to have morning sex. Wrap your arm around her and gently stroke her stomach or kiss her neck. If she doesn’t take the bait, she’s not into it. If she reciprocates, do her a favor and brush your teeth first.
DON’T: Expect a morning delight just because she gave it up the night before. She may be uncomfortable, too hungover, or—apologies for being blunt—she just might not find you attractive when she’s sober.

Is Your Bachelor Pad Turning Her Off? >>>

The Follow-Up

DO: Be open to the idea of seeing her again. If you happen to hit it off with someone and you’re really enjoying her company, there’s no reason a one-night stand can’t turn into something more.
DON’T: Make promises you can’t keep. “Don’t let someone know you will text them in a few days if you have zero interest in seeing them again,” says Toyooka. Instead, just don’t bring it up.

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Get Lean in 4 Weeks: Training Log Week 4

WEEK FOUR >>MONDAY: Strength Training EXERCISESETSREPSRESTA1Goblet Squat21230 secA2DB Push Press21230 secA3DB Step Ups212/s30 secA4Jump Rope260 sec60 secB1Bent Over Barbell Row21230 secB2Trap Bar Deadlift21230 secB3Single Arm Cable Chest Press21230 secB4Sprint *2100 yards60 sec

* Can be performed on a treadmill or track.

TUESDAY: Intervals

5 minute warm ups

8 total intervals of 4 minutes and 30 seconds. [90 seconds 'work', 3 minutes of 'recovery' as described above]

5 minutes cool down

WEDNESDAY - Strength Training EXERCISESETSREPSRESTA1Incline DB Bench Press21230 secA2Barbell Back Squat21230 secA3Single Arm Cable Row212/s30 secA4Farmer's Walk240 yards60 secB1Romanian Deadlift21230 secB2Lat Pull Down21230 secB3Alternating Lunge212/s30 secB4Rowing Machine2200 meters60 secTHURSDAY: Intervals

5 minute warm ups

10, 3-minute intervals [60 seconds 'work', 120 seconds 'recovery' as described above]

5 minutes cool down

FRIDAY: Strength Training EXERCISESETSREPSRESTA1Sumo Deadlift21230 secA2Dips **21230 secA3Alternating Step Back Lunge212/s30 secA4Kettlebell Swing22060 secB1Chin Up **21230 secB2Lying Hamstring Curl21230 secB3Single Arm DB Overhead Press21230 secB4Bike Sprint 260 seconds60 sec

** Use bands or assistance machines as needed.

SATURDAY: Intervals

5 minute warm ups

8 total intervals of 4 minutes and 30 seconds. [90 seconds 'work', 3 minutes of 'recovery' as described above]

5 minutes cool down

SUNDAY: Off]]>

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Get It On in the Great Outdoors!

Now that the weather’s getting hotter, your sex life should do the same. So try taking things beyond the bedroom and into the great outdoors for a change—there’s something incredibly sexy and scandalous about doing the dirty out in the open.  But before you make the move, it’s vital to be adequately prepared. Here are eight foolproof tips every man needs to read before getting wild in the wilderness.

See Also: The Men’s Fitness Sex Guide >>>

1. Reach new heights. If you’re not ready to take the plunge into full-blown woods-or-beach banging, try sex on a balcony first. “It offers a balance of thrill and security. You may be visually exposed to the world, but you can always slip inside if the thrill of exhibitionism proves to be too much,” says Jessica O’Reilly, Ph.D., a sexologist and the author of Hot Sex Tips, Tricks, and Licks. “Get creative with the railing to try new positions and take on varied views of the world below you. If you don't have a balcony, your backyard may be the perfect getaway—just bear in mind that you'll always be subject to your local laws.”

5 Simple Tips to Better Sex >>>

2. Think like a boy scout. Here are the three most important words to keep in mind when it comes to sex outdoors: Always. Be. Prepared. Sure, it seems obvious now, but nothing is worse than stripping down and realizing you forgot a condom—or worse yet, bug spray. “At a minimum, bring a blanket or sheet, some insect repellent if you're in the woods, and sunblock if you're on the beach,” says sexologist Gloria Brame, Ph.D.  “You want sweet memories to remind you of your adventure, not painful burns on your ass.”

3. Make it rain. Sex outdoors is great — but sex outdoors in the rain is better. “[As it rains], you'll feel cool tingly sensations in places you never thought possible,” advises O’Reilly. “If the spring or summer blesses you with nothing but dry sunshine, use your imagination and get wet with your sprinkler, garden hose or do-it-yourself car wash.”

6 Signs She's Good in Bed Before You Get Her Home >>>

4. Get in touch with your sense(itive) side. Dr. O’Reilly recommends taking advantage of all five senses while getting it on outdoors. She says one of the greatest draws of the experience is the ability to excite your taste, touch, sight, smell and sound. Here’s how: Slow down and take it all in—the ocean breeze or the smell of pine trees; the taste of light sweat against her skin; the heat of the sun; the sound of the ocean or wind; the flow of the rain or the rough bark of a tree against your back.

5. Keep her comfortable. If your partner isn’t completely down with the idea, bring two blankets, and use one to cover yourselves. “Someone who's paranoid about getting caught naked will relax knowing she can hide under a blanket.  It's a small compromise that still gives you the full outdoor experience,” says Brame.

10 Most Common Sex Mistakes >>>

6. Get wet. Intrigued by the idea of pool sex? Go for it. “Sex underwater can help you to relax, facilitate acrobatic positions and heighten your senses,” says O’Reilly. But at the same time, water can wash away her body's natural lubrication, so O’Reilly suggests keeping silicone lube on-hand to ensure a safe and pleasurable experience.

7. Take a hike! “Find a secluded spot off the beaten track and try it in a standing doggie position against a sturdy tree,” says O’Reilly. “Be sure to hike well into the woods, as your sounds of pleasure can travel significant distances in the great outdoors.”

4 Massage Techniques for Better Sex >>>

8. Be discreet. You don't have to undress all the way to have great sex al fresco. Make sure you ditch the belt that day, and even go commando if you feel so inclined, suggests Brame. She should wear a skirt or dress that makes things easily accessible. Sometimes it's even sexier to just unzip your pants a bit and lift up her skirt so that people in the distance barely realize what you’re doing.

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4 Massage Techniques for Better Sex

Admit it, you’ve probably given your woman more than one half-assed rubdown thinking it was all you had to do to warm her up for sex. But you can do better. “Think of massage as sex without the penetration,” says Juan Urosa, a licensed massage therapist from New York City’s acclaimed Great Jones Spa. These 4 massage tips will help turn her on so you both have better sex.

Soak Her Muscles

Get her relaxed before you amaze her. “Prepare a bath and pour in some essential oils,” Urosa says. (You’ll find them in any “chick” store.) “The bath will get her muscles ready for the massage.” And it gives you an excuse to towel her off.

Make Her Comfortable

Have her lie on your bed, facedown. Soften your hands with massage oil, then start rubbing her feet, not her back. “We have thousands of nerve endings in our soles that stimulate the entire nervous system,” Urosa says. “Massage each foot, then slowly move up to her calves, then legs, and so on.” Keep the progression slow.

Change up Your Strokes“Start with compressions—lean on the heels of your palms and apply pressure onto her muscles,” Urosa says. Then knead—don’t poke—her muscles with your fingers. Feather strokes are great on tender areas. Just roll your fingers back and forth while you move your hands up and down the muscle. “Pay attention to the top part of each muscle where it meets the bone.”

Focus on Her Pleasure Zones

“Her inner thighs up to her pelvic bone, her glutes, and pectoral muscles are all highly sensual areas,” Urosa says. They’re also neglected by the pros. “Use compressions followed by kneading on the inner thighs, butt, and tailbone, and feather strokes on the breasts.”

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The Men's Fitness Sex Guide

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Fitness on the Fly: Kettlebell Complex for Fat Loss

Fitness on the Fly provides readers/viewers with fast, training specific videos on a variety of topics including workout routines, exercises to know and cutting edge training techniques.

This week, Joe Dowdell ditches the traditional cardio methods for fat loss and programmed a high-intensity kettlebell circuit that will crank your metabolism into overdrive.

   MORE FITNESS ON THE FLY ROUTINES

Fitness on the Fly: 4-Move Lower Body Metabolic Circuit >>>         

 Fitness on the Fly: TRX Metabolic Circuit for Fat Loss >>>

 

 

 

WORKOUT WRITE UP:

> Front Squat - Push Press
> Alternating Bentover Row
> Romanian Deadlifts (RDLs)
> Alternating Curls
> Plank Rows

Meet Our Expert: Joe Dowdell, CSCS

Joe Dowdell, CSCS, is a personal trainer and strength coach to some of the world’s top athletes, actors, models, and CEOs. The founder and CEO of Manhattan’s Peak Performance gym, Dowdell is the author of Ultimate You and has contributed to the following books: Mario Lopez’s Knockout Fitness, Men’s & Women’s Health Big Book of Exercises, and 50 Cent’s soon to be released fitness book Formula 50.

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7 Tips to Achieve Your Ideal Racing Weight

When it comes to endurance events, lugging around even a few extra pounds can really slow you down and keep you from scoring your PR. So we asked Matt Fitzgerald, C.I.S.S.N., marathoner and author of Racing Weight: How to Get Lean for Peak Performance, to share the secrets that he claims will help you shed pounds—while still maintaining peak energy for training and racing. Here, his seven essential no-diet tips.

Next: Tips to shed the pounds >>>

Jumpstart your body before you start training
After the off-season but before your next training cycle, perform a four- to eight-week Quick Start. (The more weight you have to lose, the longer this period should be.) What does that mean? During this time, consume fewer calories with a higher ratio of proteins to carbs. Don’t think dieting, but monitor your intake and be mindful of your nutrition balance. Spend most of your time doing strength workouts (save the bulk of cardio for the actual training period) to build a better muscle foundation. Add in three or four fasting workouts—a long, moderate-intensity workout on an empty stomach—to allow your body to move sans bloating or digestion problems. Work in numerous short intervals at maximum intensity to burn fat fast.

The No-Cardio Workout >>>

Identify your ideal weight—but be flexible
To find your ideal racing weight, you'll need to hop on a scale that also provides you with a body fat percentage. (Fitzgerald recommends using one with an athlete setting, in order to get the most accurate numbers.) After you have found your weight, calculate your Lean Body Mass by subtracting your current body-fat percentage from 100 percent, then multiply that number by your current weight. Then, to get your Optimal Body Weight, divide your Lean Body Mass by your Optimal Lean Body-Mass percentage for what you would like your body-fat percentage to be. "Don't treat this number as gospel," Fitzgerald warns. "This gives you a number to put out there and even if it is off in the end, it makes you focus your effort and helps you be more disciplined in pursuing your ideal racing weight."

Next: How to reset your appetite >>>

Re-think dieting
Dieting is for folks who are happy with any weight loss, even if it's muscle. As an endurance athlete, the only weight you should be losing is fat. "Any change in weight that doesn't help your performance is not helpful," says Fitzgerald, who notes that if an athlete simply cuts calories, they will be slashing energy needed to feed their muscles and promote recovery. "The whole point is to improve your training and racing outcomes." So instead of using the concept that you are on a "diet," think of this period as performance weight management. Instead of running on empty to lose weight, train hard and focus on the quality of your calories over the quantity.

Build Muscle with One-Move Workouts >>>

Reset your appetite 
In Racing Weight, Fitzgerald discusses eight methods to manage your appetite, none of which include counting calories. Instead of doing the math, listen to your body's signals to learn the difference between belly hunger and head hunger. Fitzgerald recommends abandoning your regular eating schedule for a weekend to train yourself to recognize true appetite. During this time, don’t eat just because you think you should, but only when you’re really hungry—and feel gastric pangs, emptiness or hollowness, and mental or physical weakness. This will reset your mentality about food, and you can adjust your regular eating schedule accordingly.

Next: When to eat and how to track your progress >>>

Score your daily food intake
"If you are only going to make one change for the sake of pursuing your ideal racing weight," Fitzgerald says, "improving your overall nutrition would be the very first thing you should do." Fitzgerald has turned eating healthy into a game where each day ends with a Diet Quality Score. The idea is simple — add more high quality foods to your diet (fruits, vegetables, lean meats and fish, nuts and seeds, whole grain, and dairy), and stay away from low quality foods (refined grains, sweets, fried foods, and fatty proteins, such as bacon, beef ribs, or bologna). "You are automatically taking in fewer calories simply because you have increased the number of high quality foods in your diet," he says. (Racing Weight discusses in depth how to score what you eat.)

Eat at the right times during the day
When you eat can be just as important as what you eat. Fitzgerald lists seven rules to follow, but he says the most crucial thing is to keep a consistent schedule, which helps stabilize energy partitioning, promotes immediate energy use, and maintains muscle strength. You should also eat early in the day and throughout the day, which reduces your overall appetite and keeps hunger at bay. Always eat within two hours after exercise (protein, carbs, and plenty of water) to help with recovery and promote fat burning.

10 New Ways to Overcome Workout Laziness >>>

Track and test your progress 
Fitzgerald recommends weighing yourself once a week and measuring your body fat every four weeks. As you work out and lose weight, you’ll note improvements in your times and feel better after you’re done. At the first week mark and four week mark, test your performance with the same, super tough workout to compare your progress. This will help you see how decreasing your weight and body fat boosts your performance.

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