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We’re all busy people. So sometimes working out for over an hour is just not in the cards.

Unfortunately, your physique doesn’t make exceptions for being busy – you simply have to make time to get in your workout. One way to do that? Incorporate more total-body movements into your regimen.

Why? Here are the only three reasons you need.


Time under tension is huge for seeing significant muscle gains. I’m basically talking about how long your muscle is forced to contract and hold a weight. The longer your muscles are forced to work, the more micro tears are happening inside your muscle fibers.

Why is that good? Well, the more we accumulate those micro tears, the more rebuilding there is for your muscles to do. Ipso facto, your muscles get huge!

Time yourself during a typical set of 10 reps. You will find that the average time you will spend will be 15-25 seconds. For ideal TUT purposes, we are going to step it up a notch and go for 40 seconds of time under tension with each of these exercises.


I don’t get impressed by people who tell me that they workout for an hour and half to two hours ever day – I get confused. What the hell are you doing for that long in the gym?

I have not had a workout in the weight room last more than an hour in literally 10 years. Even during my college wrestling days we always were in and out within 45 minutes. Why? Because we got our shit done.

Full body movements allow you to target a lot of muscle groups all at once. This cuts down on your time in the gym AND elicits hormone responses that build muscle and burn fat fast!


Getting bored with your exercises is a for sure way to hit a plateau. These full body moves prevent that to a T.

When you hit full body moves, you need a lot of focus with the different moving parts going on. These full body moves are fresh and the variation of style will shock your muscle fibers and give your brain a new stimulus preventing boredom. It’s a win-win!

Grab 2 dumbbells and get ready – that’s all you need for these sick moves. They are:

• Rear Foot Elevated Squat To Hinge
• Dumbbell Lateral Lunge To Overhead Reach
• Man Makers
• Gladiators
• Split Squat to Shoulder Raise
• Valslide Weighted Crawl

RFE Squat to Hinge

How to do it:
• Get a bench, box or anything comfy enough to rest your back foot on
• Place one foot behind you raised on the bench and stand with a DB in each hand
• Slowly lower your knee to a light touch on the ground keeping your chest up
• At the top, perform an RDL hinging at your hips maintaining your posture

What it works:
• Glutes, quads, core, hip flexors, calves, posture
• This move is glute builder! If you thought lunges made you sore wait until you try these out!

DB Lateral Lunge to OH Reach

How to do it:
• Stand with 1 DB in each hand and perform a lateral lunge (toes pointing forward)
• At the bottom of the lateral lunge stay down and raise both hands over your head
• Bring your hands back down staying in that low position
• Drive your foot back and stand up

What it works:
• Gluteus medius, shoulders, abs, inner groin, hip & ankle mobility
• I love this one for the sake of flexibility and lateral hip drive. Do these 2-3x/week and watch your hips become stronger and more flexible


How to do it:
• Start standing with 2 DB’s
• Go right to the floor and hit a push up holding 1 DB in each hand
• At the top of the push up row each arm individually (don’t move your hips!)
• Bring your feet under you and stand up
• Perform a bicep curl and then press your hands over your head
• Bring the bells back down to your shoulders
• Perform a forward lunge on each leg
• Repeat

What it works:
• Every damn muscle fiber you have!
• Pretty self explanatory why I love this move. There is a lot of time under tension and you literally are hitting every muscle fiber you have with one sequence of movement.


How to do it:
(Think turkish get up to start)
• Start lying flat on the ground with 1 arm holding a DB pointed straight at the ceiling
• Slide your opposite elbow under you
• Push up to your hand (keeping your other arm pointed straight at ceiling)
• Elevate your hips off the ground
• Bring your feet together and go into the side plank pose on your hand
• Raise the top leg up then bring it back down
• Go back to the beginning position

What it works:
• Shoulder stability, core strength and mobility, obliques
• I love this one for body control. You really have to focus during this and your shoulder joint is under constant tension. Great move for athletes!

Split Squat to Shoulder Raise

How to do it:
• Start in a split squat stance with one DB in each hand
• Slowly lower your knee down keeping your chest up
• Simultaneously bring your arms down to your sides
• Pop back up and extend both legs and both arms
• Come back down and repeat

What it works:
• Glutes, quads, shoulders, core
• I like this because you have to transfer strength from the ground up. If you core is relaxed you are not going to be able to get those bells up. Stay strong and keep your core tight then you got it!

Valslide Weighted Crawl

How to do it:
• Get 2 Valsides or anything that will move smoothly over a surface (ie: towels on a gym floor)
• Put them on your feet and get two DB’s
• Keeping your core straight from head to toe start crawling with just your arms (keep them straight!)
• Go for 20-30 yards. Anything that keeps the time frame around :40 seconds

What it works:
• Core & Shoulders
• This move is brutal on your abs and shoulders. Just maintaining that position alone is tough to do but when you the weight it just crushes your muscle fibers

Boom! There you go. Simple and super effective full-body exercises that you need to be doing. Go through exercises 1-6 for :40 seconds at each exercise.
Try to get in 3 rounds and you will be in and out of the gym in under 30 minutes. Remember, you are aiming for TUT, efficiency and variation.
Chase It!

For more workout videos, nutrition tips and anything fitness check me out on social media!

The post 6 Total-Body Exercises That Build Muscle And Burn Fat appeared first on FitnessRX for Men.

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By: Ben Boudro, MS, CSCS
Title: 6 Total-Body Exercises That Build Muscle And Burn Fat
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Published Date: Wed, 08 Dec 2021 18:41:33 +0000

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Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


Instagram @aaronsingerman

Instagram @redcon1

The post Failures in Business: The Unseen Stepping Stones to Success appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Failures in Business: The Unseen Stepping Stones to Success
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Published Date: Wed, 15 Nov 2023 18:53:06 +0000

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Mens Health

Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

556494762 fullsizerender 4


Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

556494785 img 1682 2

Instagram @tigerfitness

Instagram @marclobliner

The post Negativity Is a Losing Mindset appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Negativity Is a Losing Mindset
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Published Date: Mon, 13 Nov 2023 19:37:20 +0000

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Mens Health


Panatta Super Rowing Page 1

The post PANATTA SUPER ROWING MACHINE appeared first on FitnessRX for Men.

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By: Team FitRx
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Published Date: Mon, 13 Nov 2023 18:57:30 +0000

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