3 FAT-BURNING FOODS TO BOOST YOUR METABOLISM

Genetics, schmanetics! Yes, it may be true that your genetics contribute to your metabolism’s performance, but you can give your metabolism a boost by simply eating the right foods! Here's the scoop on which foods you should include in your daily diet to get your fat-burning gears in motion. Stay on track and you'll have your six-pack abs peaking through in no time.

1-Brown rice is a whole grain rice; whole grains take more effort to break down than processed grains and therefore help your body burn more fat. Brown rice, unlike white rice, maintains the hull and bran, which provide “natural wholeness” to the grain. It's also rich in proteins, thiamine, calcium, magnesium, fiber, and potassium.

2-Egg whites are high in protein, low in calories, and have no cholesterol or fat. Egg whites are rich in branched-chain amino acids which keeps your metabolism stoked. They also provide riboflavin -- also known as vitamin B-2 -- which can help metabolize carbohydrates, fats and protein.

3-Chicken is a lean meat; lean meats are full of iron. Eating about three to four servings of iron-filled foods will help avoid an iron deficiency, which can cause your metabolism to slow down. Chicken has little fat and a lot of protein. If you are trying to add bulk to your muscles, grilled chicken can help! Stressed? Eat chicken! Chicken contains vitamin B5, which has a calming effect on the nerves. 

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6 PERFECT POST-WORKOUT MEALS

After your final rep, it’s time to start on the road to recovery. Get thee to the kitchen and refuel with these six recipes.

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

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6 SIMPLE MOVES TO TACK ON MORE TRI SIZE

Try these exercises to build some behemoth back arms.

Triceps, or “back arms” as they are referred to in the pen, are not only key to pressing big weights but they are also crucial to creating an aesthetically pleasing physique. Like anything in the weight room, building big triceps isn’t rocket science, it just takes a plan and a willingness to work hard.

Here are six great exercises to supercharge your triceps' development.

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6 MOVES TO WORK YOUR ARMS TO EXHAUSTION

Bust through any arm-building stalemate the hard way with these gun blasters.

Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms, the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”
Regardless of era, the bottom line is men want powerful, well-developed arms. In spite of the desire to build muscular arms, most folks toil endlessly in vain with no guns to show for it. Why is this? More than likely it’s exercise selection.

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THE 10 MOST ATTRACTIVE BODY PARTS RANKED BY WOMEN

We dove deep into research and polls to find what the ladies prefer in a guy's appearance.

In a (not-so-surprising) study conducted by Western Illinois University, women rated abs as the sexiest muscle on a man’s body, ThePostGame.com reports. It makes sense; your abdominals are front and center—well, if you’re not wearing clothes—so her eyes are inevitably drawn there at first-glance (other than your face, of course). Lucky for you, you can sculpt your abs; no such luck with changing your face. And to be fair, it’s not that women are completely shallow. Men with a large amount of abdominal fat have lower levels of testosterone, which translates to a lower sex drive and fertility, according to Gordon Patzer’s book "Looks: Why They Matter More Than You Ever Imagined."

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THE COMPLETE GUIDE TO FAT-LOSS SUPPLEMENTS Part (3)

These nine fat burners will take you from "pretty ripped" to "downright shredded."

Lipolysis is the process of releasing fat from fat cells, so, as you can imagine, lipolytic agents are good things to have on your side. When fat is removed from the cells and burned for fuel, those cells shrink, making you leaner. Caffeine is great at increasing lipolysis, but so are the ingredients CLA, yohimbine, forskolin (which also boosts testosterone), and hydroxycitric acid. When searching for an effective fat-burning supplement, look for these ingredients.

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SHOCK YOUR CHEST INTO GROWING

Here are 5 supercharged chest-blasting techniques to get your pecs out of a rut.

Pecs haven't really grown any bigger or stronger in months? Time to throw another wrench into your pec training with some new hardcore, extreme techniques, all intended to spark new muscle growth and take your chest to the next level. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success.

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