You’ve already decided to make 2014 your year—hence the decision to read this magazine. In order to fit into the best clothes, talk to the best-looking women, and have the confidence and the health to be your best at everything you go after this year, you need to get on a workout regimen. This program builds muscle and burns fat, whether you’re brand-new to fitness, or returning after a hiatus. 

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Sending you into the gym for the first time (or first in a long time) with just a list of exercises is asking for trouble. Since we can’t be there to spot potential muscle imbalances or restrictions to your flexibility, we’ve come up with a warmup that loosens tight areas and prepares you to lift heavy weights properly. Do it before each session—no excuses—to make sure you get the most out of it. Once you’ve warmed up, you’ll perform a strength-training routine for the whole body. Note the tempo, or rep speed, assigned to the exercises. Controlling reps builds coordination and conditioning, and helps you develop proper form. Establish good habits now, and you’ll be bigger and leaner—and better—in no time.


Perform each of the three workouts once a week with at least one rest day in between. When exercises are marked “A” and “B,” do a set of A, rest, then B, rest again, then repeat. Note that a specific warmup has been provided for you on this page. Use the same one before each of the workouts. Many exercises are assigned a tempo. The first digit is the time, in seconds, you should take to lower the weight, the second is the time you should pause in the bottom position, the third digit applies to the lifting portion of the exercise, and the fourth is the length of the pause at the end. A “0” indicates no time, and an “X” means you should perform the movement explosively. For example, an ab rollout with a tempo of 43X0 would be done like so: Take 4 seconds to roll the wheel out, hold the stretched position for 3 seconds, come back fast, and begin the next rep.

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Sets: 1
Reps: 3 (each side)
Rest: 0 sec.
Get into a deep lunge position so your front thigh is parallel with the floor and your rear leg is straight. Twist your torso in the direction of your lead leg and reach your hand overhead.

Sets: 1
Reps: 3
Rest: 0
Bend forward and plant your hands on the floor in front of you. Walk your hands forward so your torso straightens and you end up in the top of a pushup position— then try to walk your hands out a little farther. Keep your abs braced and don’t let your hips sag. Reverse the motion.

Sets: 1
Reps: 10
Rest: 0
Stand with your back against a wall and your arms stretched overhead with the backs of your hands against the wall. Maintain contact with the wall as you draw your elbows down to your sides.

Sets: 1
Reps: 15(each side)
Rest: 0 sec
Loop a small band around your ankles and bend your hips and knees so you’re in a half squat. Take a small step to your left to put some tension on the band, then walk sideways, left leg then right—keeping the band taut—for 15 steps. Then repeat going the opposite way to return to where you started.


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