If you’ve taken up running, biking or swimming to get rid of a bulging belly, you’re hardly alone. But you may be wasting your time. If you really want to lose weight, claims Alwyn Cosgrove -- a certified strength conditioning specialist who is also the co-author of The New Rules of Lifting for Abs and owner of one of Men’s Health magazine’s top 10 gyms in America, Results Fitness in Santa Clarita, Calif. -- standard aerobic conditioning is simply not the most effective way to do it.

All of the trainers at Results Fitness subscribe to the theory that cardio just doesn’t work that well for fat loss. To find out why, we spoke to two of them. “It doesn’t promote the lean tissue growth required to elevate your metabolism and turn your body into a fat-burning machine,” begins fitness coach Brian Gilbert. Fellow fitness coach and certified strength conditioning specialist Charles Chattong goes on to explain that though you do burn more fat during cardio as compared to strength training, the minute the cardio stops, so does the fat burn. In contrast, he continues, “following a bout of high-intensity metabolic training [like weight training], the body’s metabolism remains elevated for several hours.”

So while the scale might tell you that you’re losing weight doing cardio, Gilbert says a closer look at your body composition would reveal that hardly anything has changed. In fact, the weight loss you’re seeing is usually the result of muscle loss. “Long bouts of aerobic conditioning will actually become a muscle-wasting exercise, which will lower your basal metabolic rate [how many calories you burn a day] and hinder your ability to burn fat,” he says.

In other words, your body will actually begin to tap into your hard-won muscle stores in order to meet the energy demands of the exercise. In a nutshell, says Gilbert, “you weigh less, but you’ve simply become a smaller version of your previous self.” Ouch … not exactly the goal most guys have in mind.

What we want is less fat and leaner muscles, right? So after chucking the cardio (and suddenly having much more training time at your disposal), your next step is to incorporate what Gilbert says are the two key components of any great fat-loss program: 1) Excellent nutrition and 2) Strength training that will increase your lean tissue and kick that metabolic rate into high gear.

Specifically, Chattong recommends that you embark on a program with both full-body metabolic resistance training and high-intensity interval training -- a combination that places a significant anaerobic demand on the body. That demand, says Chattong, ramps your metabolism up without sacrificing lean muscle mass.

To shed the fat and begin to sculpt the physique you desire, follow the workout below, which was designed by Chattong:

• Train four times a week.
• Alternate between workout Nos. 1 and 2, but never work out three days in a row.
• Warm up before every workout with arm swings, lunges, and downward-facing dog and upward-facing dog poses.
• Superset the A and B moves (i.e., do them back-to-back, without any rest in between). The rest comes after each superset is completed.

 

WORKOUT No. 1

	Sets	Reps	Rest
Core training
A) Front plank (demo)	1-2	45-60s	0
B) Tall kneeling cable chop (demo)	1-2	12 reps/side	45s
Power Training
Med ball chest pass (demo)	3-4	10 reps	45s
Resistance Training
A) KB/DB goblet squat (demo)	2-3	12-15 reps	60s
B) One-arm DB row on bench (demo)	2-3	12-15 reps	60s
A) Sprinter step up (demo)	2-3	12-15 reps	60s
B) Cable pull down (demo)	2-3	12-15 reps	60s
Interval training
Sprint	6	60 yards	90s

 

WORKOUT No. 2

	Sets	Reps	Rest
Core training
A) Side plank (demo)	1-2	20-30s	0
B) Stability ball jackknife (demo)	1-2	10 reps	45s
Combination Movement
Squat to DB press (demo)	2-3	10 reps	45s
Resistance Training
A) SHELC (demo)	2-3	12-15 reps	60s
B) T push-up (demo)	2-3	12-15 reps	60s
A) Split squat (demo)	2-3	12-15 reps	60s
B) Alternating DB shoulder press (demo)	2-3	12-15 reps	60s
Interval training
Rowing machine (or sprint again)	6	15 seconds	90s

Photo: @iStockphoto.com/sjlocke

Want more energy? Improved stamina? Calmer nerves? Eat your colors and harness the power of phytochemicals -- organic compounds found in fruits and vegetables that endow them with their respective colors, each of which bestows unique nutritional benefits.

Carolyn Dean -- a physician, a neuropathic doctor and the medical director of the nonprofit Nutritional Magnesium Association (NutritionalMagnesium.org) -- has been following the rainbow for years. We asked her to explain the various properties of red, orange, green, white and blue foods so you can better balance your diet and attack specific health issues.

Reds
What to eat: Tomatoes, beets, red apples, cranberries, red grapes, pomegranates, raspberries, strawberries, watermelon and red peppers.
Why: The same fruits and veggies responsible for staining your best dress shirts are also believed to fight prostate cancer, cardiovascular disease, diabetes and -- listen up, guys -- male infertility. According to Dean, crimson-colored crops contain varying amounts of lycopene and anthocyanin, two naturally occurring chemicals in plants that are as rich in antioxidants as they are in difficult-to-pronounce syllables. Antioxidants, of course, are powerful molecules that cruise around your body, bonding to and safely defusing other less stable molecules (called free radicals, man!), which, if left unchecked, could cause you some serious cellular damage.

Oranges and Yellows
What to eat: Oranges, papayas, pumpkins, carrots, yellow squash, lemons, sweet corn and pineapples
Why: Sure, a tall glass of Tang can deliver your daily dose of vitamin C, which aids in the healing of wounds and the synthesis of collagen. But actual oranges and similarly shaded foods also provide you with the pigments alpha- and beta-carotene. “Beta-carotene is a precursor to vitamin A,” says Dean. “The body converts this compound into vitamin A, which in turn promotes healthy vision, strong bones and smooth skin.” Got psoriasis? Eat more oranges.

Greens
What to eat: Spinach, green apples, honeydew, broccoli, kale, Brussels sprouts, cabbage and avocados.
Why: Milk may do the body good, but spinach may do the body even better. Greens are actually packed with higher and more absorbable concentrations of calcium than dairy products. They also contain the phytochemicals lutein and zeaxanthin, which are important for vision. “And that’s to speak nothing of the chlorophyll in greens, which is a great detoxifier,” says Dean. “Kelp in particular is high in magnesium, an important nutrient in over 325 chemical activities in your body!” As a rule of thumb, the darker the green, the more chock-full of nutrients it is.

Whites
What to Eat: Pears, bananas, cauliflower, potatoes, mushrooms, onions and garlic.
Why: When you feel the need to chill out, reach for an onion. The aromatic bulb, like many white-ish veggies, is rich in the compound allicin. “This powerful antioxidant is known to combat high blood pressure and high LDL levels,” says Dean. Pale fruits and veggies are also packed with nutrients that are believed to stimulate your body’s B and T cells, which in turn boost your overall immune system. “And let’s not forget about bananas and potatoes, which are high in heart-healthy potassium,” says Dean.

Blues and Purples
What to eat: Blueberries, blackberries, plums, purple grapes, beets, purple cabbage and eggplant.
Why: Once upon a time, blueberries were largely ignored by nutritionists because of the fruit’s low level of vitamin C. Now, the same group of experts is tripping over itself to recommend that you eat 1 to 2 cups of the fruit every day. Why? “They’re high in anthocyanins, which can reduce the risk of high blood pressure and improve heart health,” says Dean. Blue fruits and veggies are also high in fiber and packed with antioxidants, and have been shown to reduce the risk of some male cancers. What can’t they do? They can’t make you fat, since they’re really low in calories too. Yahtzee!

Photo: @iStockphoto.com/Tanya_F

You never know when you might get drafted to play basketball, flag football or even toss a flying disc. Here's how you can be better in each.

With all pickup sports, the top goals are simple: Get some exercise and have some fun. (After all, it is summer … and you're probably not in a contract year.) However, to stay in the game -- and be picked for a future one -- being a good, if not great, player goes a long way.

Here are three top warm-month pickup sports and how you can turn it up a couple of notches in each.

Pickup Basketball
If you're playing pickup basketball, often many other players are waiting on the sideline to get in the next game. In other words, helping your team win, and staying on the court, is motivation numero uno.

Offense: Consider this your chance to be that unselfish, pass-first player you always wanted to be. Meanwhile, observe how your man plays you. Does he slough off until you have the ball? If so, fake him out: Go go one way then quick-change direction. And to get layup opportunities, rush for those open spots on the floor.

Defense: Of course, playing defense is half the game, but you'd never know it by looking at most pickup games. If you’re on D, distinguish yourself by shutting down the guy you're guarding. Quickly diagnose if he favors going left or right, then force him away from his strength -- even top-level players often struggle going away from their strong side. Similarly, most players are either penetrators or shooters. Make the penetrator throw “bricks” and crowd the shooter.

You may be surprised at how far these strategies can go to throw off the mental game of your opponent.

Flag Football
First, know the basic rules: Flag football usually consists of seven-man teams rather than 11, all players are eligible to receive a pass, and you need 20 yards (rather than 10) for a first down.

Speed: And now, the stating of the obvious: Speed kills the competition, especially in flag football. Whether you need to get open on passing routes, sprint away from diving defenders, or -- if you're the quarterback -- buy time in the pocket, speed is prized. The best way to achieve it? Always break -- while heading downfield, of course -- toward the sideline after getting the ball, since defenders tend to hover midfield. Also, the fast guy doesn’t lose his flags.

Ball handling: Ability here is also key. To prevent the fatal fumble, carry the football in the arm farthest from a pursuing defender. When catching the ball, always make your hands do the work -- spreading your fingers and keeping them relaxed to ease the catch -- before bringing them into your body. And use the lateral pass, when the opportunity’s there, to further advance the ball and surprise the opponent.

Defense: On defense, adopt an aggressive style that often forces opponents to make blunders, like fumbling the ball or throwing interceptions. Also, attempt to funnel opposing players toward midfield for easier flag grabs.

Ultimate Flying Disc
Like flag football, Ultimate is a fast-paced sport played with two teams of seven people on grassy, football-field-sized turf. Play starts when the defensive team throws the disc to the other team. Once a player catches it, he has 10 seconds to pass. If the 10 seconds elapse before passing or if the disc is dropped, blocked, intercepted, thrown out of bounds or simply not caught, possession transfers to the other team. Passes can go backward or forward.

The hardest part is learning the three throws: the backhand, the forehand (aka flick) and the hammer. You'll need to know how to do all three because the defense will force you to throw to different sides and release at different heights.

The backhand is your standard throw: Grab the disc with your thumb on top, index finger on the inside edge and the other three fingers extended underneath. Hold the disc parallel to the ground and point your feet perpendicular to your target. Bring your throwing arm across your body until the disc is near your nonthrowing shoulder. Begin the throw with your shoulder leading and straighten your elbow. Release it with a snap of your wrist when it's directly in front of you. This toss is usually used to throw left (or right for left-handers).

The forehand is that awkward flicky toss you use to throw to the right (or left for left-handers). Proper form may require practice: Extend your hand as if to shake hands. Place your index and middle fingers on the inside edge of the disc, and your thumb on the outside top. Hold the disc parallel to the ground, right side up. Bring your arm back and bend your wrist so it's perpendicular to your forearm. Drop your throwing shoulder several inches below your other shoulder. Begin the throw with your elbow leading the way. Flick your wrist with a quick snap so your middle finger is the last point of contact with the disc.

The hammer is the loopy upside-down throw that will also require practice to throw … and catch. Its grip is the same as the forehand. Draw the disc back along your head to your ear, much like you're throwing a baseball. Hold it almost vertically, with the top of the disc parallel to your cheek, the palm of your throwing hand about where your ear is, and the disc a little behind. Whip your arm forward, bringing the disc over your head, as you step forward. Extend your arm in front of your body and twist your elbow forward to snap your wrist to give the throw some good spin. The natural spin of the throw released upside down will pull the disc away from vertical toward a horizontal float.

If you’ve been cooped up all winter and can’t wait to get active outdoors, more power to you. But be warned: Whether you’re hitting the track, the links or the tennis courts, you’re going to build up a real sweat, which, if left unchecked, could leave you facing a host of unappealing side effects. We’re talking body odor, jock itch, athlete’s foot, and the dreaded bacne.

Fortunately, all of these conditions are largely avoidable -- and also treatable. Men’s Life Today consulted with three experts from very different backgrounds -- a dermatologist, an herbalist, and an Olympic athlete -- to get a range of approaches to these all-too-common afflictions. Pick an approach or mix and match from all three, but ignore their advice at your peril. Girls really don’t like bacne.

Sweat and Body Odor

The Doctor:
“As you perspire, particularly in areas under the arms and feet and around the groin, bacteria grows that can create an odor,” explains Dr. Francesca Fusco, a New York City­-based dermatologist with more than 25 years of experience. “Anything you can do to minimize perspiration will help cut down on that odor.” She recommends an antiperspirant with deodorant, and daily or more frequent showers. Little-known fact: If you have excessive sweating on your hands or feet, you can use deodorant there too.

The Herbalist:
A healthy liver assists in dealing with some of the toxins that can cause you to stink, says Barry Sherr, who opened Chamomile Natural Foods in Danbury, Conn., more than 30 years ago. If your liver is overtaxed or unhealthy, it simply can’t keep up. To help get it back on an even keel, Sherr recommends chlorophyll tablets, spirulina, chlorella, mixed greens, wheatgrass or barley grass. Fiber in the diet is also important, and hydration is essential -- particularly when engaging in athletic activity -- so that the body can continue to flush out the toxins, even as it loses water through perspiration.

The Athlete:
“I sweat a ton,” says three-time Olympic triathlete Hunter Kemper, “so I always have towels ready and a spare shirt too.” Mostly, Kemper recommends staying hydrated. “If you’re running a loop, put water bottles out along the route beforehand so you can hydrate as you go.” If you’re running particularly hard, he adds, it’s a good idea to occasionally pour the water over your head. “Not only will it help you stay cool, it will help you in your performance.”

Athletes Foot and Jock Itch

The Doctor:
“Moisture is your worst enemy here, so it’s very important to keep these areas dry,” says Fusco. “Towel between each toe and in all the nooks and crannies of the groin area.” If you get a fungus despite your best drying efforts, try an over-the-counter product such as Lamisil, she says, which should clear up your issues within two weeks. If not, you’ll need to seek assistance from a dermatologist.

The Herbalist:
Sherr recommends a three-pronged approach. “Fungus lives off glucose, so you should cut down on carbs; yeast in the body can mutate to a fungal form outside the body.” Second, Sherr advises consuming antifungal foods and supplements, such as garlic, caprylic acid and black walnut. Lastly, he counsels a diet with an ample supply of probiotics -- the good bacteria that will help your body fight the good fight.

The Athlete:
“When I go cycling, my shoes get really wet,” says Kemper, who is hoping to qualify in London this summer for his fourth Olympic games. To keep them from becoming fungal breeding zones, he changes out the insoles regularly, and never steps into a pair of shoes with a wet insole. His key to avoiding many fungal issues is simply to be smart -- for example, wearing sandals in the locker room and gym shower to protect himself from contagious fungus.

Bacne

The Doctor:
Good hygiene is particularly important here, says Fusco. As your pores get clogged from sweating, and dead skin begins to build up, acne can take hold. To prevent it, she says, you’ll need to exfoliate and make sure you keep yourself clean, ideally with a deodorant soap. If you’ve already developed a bad case of bacne, don’t fret: Your dermatologist can prescribe a low-dose antibiotic such as Oracea, or a prescription-strength benzoyl peroxide.

The Herbalist:
According to Sherr, the herb sarsaparilla will prevent testosterone -- which can contribute to back acne -- from getting to the skin. Zinc supplements, omega-3 fish oils and B-vitamins can also help keep problems at bay. The larger issue, though, could be that you need to detoxify. “Skin problems stem from impure blood and impure lymphatics,” he explains. For those with intolerances, cutting out gluten and/or dairy can work wonders toward correcting skin issues.

The Athlete:
Kemper suggests investing in clothes that wick moisture and dry quickly. Or you can make it even easier on yourself: “Outdoors, I run without a shirt,” he says.

Tired of wearing Nikes to the beach to contain the smell? Sitting on your heels at picnics to hide your hideous feet from view? MLT talked to foot experts about the most common problems that affect our most used and abused appendages, and how to fix them. You might never make it as a foot model, but your paws will be good-looking enough to take out of hiding.

Problem: Smelly Shoes

What it is: No need to explain … we’ve all experienced it at some point.

Why you have it: Odor-causing bacteria thrive in dark, damp spaces, making your sweaty shoes an ideal environment.
How to get rid of it: Wear socks made of natural fibers and alternate between different pairs of shoes daily to give them time to dry. You can also spray them with Lysol or special shoe spray designed to exterminate odor, sprinkle them with medicated foot powder or baking powder, or simply pop them in a Ziploc bag and stick it in the freezer overnight. “The cold temperature will kill most odor-causing bacteria,” says Dr. Jacqueline Sutera, a podiatrist at Manhattan-based City Podiatry.

Problem: Smelly Feet

What it is: Pew! Even if you throw your shoes out the window, the smell won’t go away.
Why you have it: “Most times, smelly feet are caused by infection,” says Sutera. Telltale signs include yellow nails, blisters, flaky “dry” skin, peeling, itchy skin, rashes, and red or white rough patches.
How to get rid of it: If you spot any of these, make an appointment with a foot doctor. The problem will only get worse if left untreated. If, however, your feet look shipshape -- they just smell of rotten fish -- there are some simple steps you can take: Lather up and scrub in between your toes when you shower; then let them dry off completely. Dust them with a deodorizing foot powder or cornstarch to absorb moisture, or spritz with foot deodorant/antiperspirant, either over-the-counter or prescription-strength. “You can even try your favorite underarm deodorant,” suggests Sutera.

Problem: Corns and Calluses

What it is: “A callus generally refers to a more diffuse thickening of the skin, whereas a corn is thicker and more focalized,” says Dr. Jonah Mullens, a podiatrist with sports medical group SOAR in the San Francisco area. Most of the time the problem is just aesthetic, but sometimes it’s painful, infected, and won’t stop getting bigger. If that’s the case, see a podiatrist.
Why you have it: Corns and calluses are the result of skin thickening in response to excessive pressure -- from tight footwear, for example -- usually in combination with some friction. “The skin thickens to protect itself,” explains Mullens.
How to get rid of it: After showering, Sutera suggests using a pumice stone or foot file. Gently rub the toughened skin in one direction; if you go back and forth aggressively, you’ll just rip the skin and make it rougher. A special foot moisturizer with lactic acid, urea or alpha hydroxy acid should be used on a daily basis.

Problem: Fungus

What it is: Fungal infections of the feet (like athlete’s foot) can cause dry skin, redness, blisters, itching and peeling. Toenail fungus causes thick, brittle, discolored yellow nails that can be painful under pressure.
Why you have it: The warm, dark and moist environment in our shoes is the ideal place for fungus to grow. Sometimes it can spread to the nail. An injury from soccer or skiing, for instance, can create a damaged portion of the toenail where fungus can easily get in.
How to get rid of it: Try an over-the-counter antifungal powder or cream. If you don’t see results within two to four weeks, Mullens advises going to the doctor, who might prescribe an oral medicine. To prevent infections, keep feet clean and dry by wiping down the area between your toes after showering and changing your shoes and socks regularly.

Problem: Ingrown Toenails

What it is: Skin on the side of the toenail gets irritated, causing swelling, odor, pain and redness.
Why you have it: We’d make a bet you were a little too aggressive with that nail trimmer.
How to get rid of it: Cut your nails in a gently rounded shape, and avoid hacking into the corners. “If the skin does become inflamed, try soaking the toe for 10 to 15 minutes in warm water with Epsom salt three times daily,” says Dr. Jennifer Saam, a podiatrist in Bellevue, Wash. “If it’s not improving, you may need antibiotics or even a procedure to remove the offending portion of the nail.”

Problem: Dried, Cracked Heels

What it is: The skin around the edges of the heel thickens. Sometimes it cracks, which can be pretty painful, especially if the cracks are deep enough and get infected.
Why you have it: From going barefoot or wearing sandals or flip-flops regularly.
How to get rid of it: Once your skin softens in the shower, shave the hard spots with a callus razor. After toweling dry, slather on a good moisturizer. Do so right before bed, suggests Dr. Saam, and stick on a pair of socks so the moisture will penetrate your feet while you sleep.