3 Top Acne Skin Care Tips For A Healthier Skin

When dealing with acne skin care, most of the medical professionals commonly suggest that people affected with acne must practice certain acne skin care methods that will help improve the condition of their skin. Acne, as you may already know, is a very severe skin disorder that affects thousands of people from all over the world. It not only affects the surface of the skin but also the inner layers of the skin. Acne usually occurs on the face, neck, chest and back, and it starts during the adolescence period. During the past several years, a good number of acne experts and skin care professionals have conducted many studies on how to prevent the formation of acne. And fortunately, these skin care specialists have come out with certain acne skin care tips that can be of great help for fighting acne. I have selected the three simpler yet most powerful acne skin care tips that you can follow in order to have a healthier skin. These are mentioned below: Acne Skin Care Tip # 1: You Should Always Clean Your Skin Very Gently First of all, personal hygiene is very necessary for fighting acne. So as what most experts usually suggest, you should gently clean your skin with a mild cleanser at least twice a day. This simple acne skin care step is deemed important for fighting acne since washing your face or the other affected areas will wipe away the acne-causing bacteria found on the skin. Also note that although you are sometimes told to scrub your face, scrubbing is not a good acne skin care move since it will just trigger the development of acne, worsening the condition. In addition to this acne skin care step, it is worth noting that astringents are not always suggested unless the skin is very oily. And, they must only be applied on the oily spots. Acne Skin Care # 2: You Should Refrain from Frequently Holding Your Skin Another helpful acne skin care tip is to avoid frequently handling of the skin. Don’t pinch, pick or squeeze your pimple since it will only worsen the condition. Many of the people have considered this acne skin care step as one of the most important acne skin care pointers knowing that it may only cause infection and scars formation. As this acne skin care tip holds, you should avoid rubbing and touching your skin lesions if possible. Acne Skin Care # 3: Always Choose Cosmetics Carefully This last acne skin care tip holds that people who are being treated for acne must change some of the cosmetics they use. Note that in order to avoid the onset or the development of acne, the cosmetics you plan on using like the foundation, blush, moisturizers, and eye shadow should be oil free. Aside from that, this acne skin care tip also holds that you must avoid oily hair products for they may cause closed comedones. Therefore, those products that are labeled as noncomedogenic should be applied. It is a fact that many of us are very conscious of our skin condition. And as such, we are always wanting to have a fresh, good-looking skin as much as possible. Unfortunately, many of us also fail to come to the conclusion that simple steps are the best ways to accomplish this goal. We often are blind enough that we don’t see what’s really right or wrong for our skin. We often fall in so much frustration and desperation that make us go buy any high-priced beauty products that in the end just turn out to be a waste of time and money, and even worsen our acne. Hopefully, the above mentioned acne skin care tips will be a good start to help you enhance your skin condition.

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5 Acne Treatment Tips You Can Use Today

Luckily, there are a number of things you can do everyday to make sure your skin is less prone to flare ups. Here are five tips for taking control of your acne starting today.

1. Exercise - Keeping in shape can help fight acne by fighting off negative stress levels that can come from negative self-esteem and depression. However, some safeguards need to be in place to ward off acne that can result from your workout routines. Watch what you put on your body with regards to clothing, sports gear and equipment.

For example, tight lycra and nylon exercise outfits might look great in the movies and on magazine models, but if you are susceptible to acne problems, avoid these synthetic fabrics that tend to trap in body moisture and heat resulting in a bacteria frenzy. Instead, choose loose clothing made of cotton or natural blends to allow more air to get to your skin.

And when you are finished with your workout, get out of clothing wet from perspiration or water sports. Shower and change into dry, clean clothing. And keep your sports gear and equipment clean, too. Dirty headgear, for instance, can irritate forehead areas prone to acne problems. So toss headbands into the washing machine after workout sessions.

2. Cosmetics - To avoid pore-clogging and skin irritations that are similar to acne and that can contribute to acne, use products labeled noncomedogenic or oil-free. Shimmering facial colors can contain a flaky mineral called mica that can cause skin irritations and clog pores. Other additives in coloring that can cause similar reactions are coal tar derivatives, carmine and heavy cream in blushes.

More preventative measures include using a lip gloss that promotes a matte finish instead of a high gloss for less pore-clogging; note the more the shine, the more then comedogenic content and the more the pores can clog. Beware that eye creams can contain heavier concentrations of moisturizers than regular creams and lotions, meaning they have greater potential to clog pores in the surrounding facial areas.

3. Diet - Studies show that diet does not play a role in either the cause or the treatment of acne. However, what is recommended for acne preventative care is this: what is best for your body is best for your skin, especially since your skin is the largest organ of your body. So remember to watch your diet and consume healthy vitamins, minerals and other supplements. This will help to prevent and help conquer acne breakout.

4. Hygiene - A healthy skin regimen should include no harsh scrubbing or over-washing, because this can cause possible skin irritation or possible over production of oil to replace what has washed off, clogging pores in the process. Products with gentle exfoliation ingredients are OK to use; i.e. not scratchy nut or fruit shell pieces that can tear skin. And skip alcohol products when possible; these can take off the top layer of your skin and cause your glands to product more oil, clogging pores in the process.

If you do spot acne-troubled areas, do NOT mess with them. Remember that these are already weeks in the making, and squeezing or picking blemishes can force the infected area to regress back inside, further troubling the region and possibly leave a scar. If necessary, seek help from a dermatologist for alternative treatments.

5. Shaving - Shaving for both genders is actually an excellent way of exfoliating or removing dead skin to help with the prevention and spreading of acne instead of leaving the remains to clog pores. And for some light acne cases already in process, shaving can help rid whiteheads and blackheads from the face. A word of caution: for areas with infection or high inflammatory activity (redness, sensitive, open acne, sores, etc.), do not shave. Or at the very least, use a shaving cream for sensitive skin!

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2 Deadlift Variations That Are Safer For Your Back

They'll still light up your glutes and hamstrings—in a good way

BY BJ GADDOUR

Deadlifts can be tough to learn and even tougher on the lower back. That's why I recommend single-leg deadlift (or hip hinge) variations for most people, especially if you're over 30. They unload the spine, improve core strength and hip mobility, boost balance, and safely hammer the hamstrings and glutes. That's why they're a featured exercise in my Men's Health MetaShred Extreme program.

Here are 2 of my favorite variations that you can start implementing into your training today:

1. Asymmetrically loaded Bulgarian hip hinge

You're more likely to see a unicorn than witness someone performing a single-leg hip hinge (also referred to as a single-leg stiff-legged deadlift or RDL) correctly. That's why I love the Bulgarian hip hinge for hamstring, glute, and back development. Elevating the back foot gives you just enough stability to feel the movement in the support leg without having to constantly reset for balance. It's kind of like a kickstand on a bike. Now you can focus on keeping your hips and shoulders square and moving at the hip through a full range of motion. The offset loaded versions I show in the video below are also amazing:

The asymmetrical load fires up the entire glute complex as you stabilize in multiple planes of motion. In fact, most people would consider this to be primarily a hamstring exercise, but it consistently gives me a superior glute burn compared to some other direct glute exercises.

It's also a lie detector test for your ability to maintain a stable tripod foot position. I'm weakest on my left leg with the dumbbell in my right hand: My big toe always wants to keep popping off the ground. Fixing/addressing this type of stuff prevents unwanted wear and tear in higher impact, higher-volume activities like running and jumping.

Do 2 to 3 sets of 8 to 12 reps per arm on each leg while maintaining a flat back, even if that means modifying the range of motion or using just your bodyweight in the beginning. If you wanted to go heavier for more strength work, do 4 to 6 reps per arm. If you wanted to go lighter for more endurance work, do 15 to 20 reps per arm. Do this at least 1 to 2 times per week and your glutes will grow, your hamstrings and hips will open up, and you'll start moving and feeling better. It's also very easy on the knees!

2. Staggered-stance landmine hip hinge

These are also great for the glutes, hams, and lower back. And if you struggle with the aforementioned Bulgarian hip hinge, you may find these to be more accessible.

I place the opposite hand behind the lower back to both mobilize the chest/anterior shoulder and to ensure the slight arch in the low back is maintained. These are also self-limiting due to the grip challenge of holding the fat part of the bar. In other words, it's inherently a pretty safe variation if you have a history of back pain.

Plus, using the plates ensures you can never go too low, or lower than trunk parallel to the floor. It's fine to go lower (and I'd recommend it if you can do it without rounding your spine), but most people don't have the mobility and stability to do that.

Do 2 to 3 sets of 8 to 15 reps per side with 30 to 60 seconds rest between sides. For best results, mix between both of these variations over the course of a given training week for the next 6 to 12 weeks.

Courtesy: http://www.menshealth.com

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Build Muscle Quickly With This Tabata Workout

1. Reap the most benefits​ in the least amount of time

BY ANDREW DAWSON

This fourth workout in our Tabata Makes You Hotta series is a best of both worlds for cardio and strength training from Hannah Eden, owner of Pumpfit in Fort Lauderdale, Fla. The hybrid workout offers a creative approach to building muscle and reaping the most benefits in the least amount of time.

For this workout, use moderate weight. The goal is to build your strength endurance so you want weight that is not too heavy but not too light.

If you are a fan of tabatas, don't forget to check out Eden's other workouts in the series: Tabata Makes You Hotta 1, Tabata Makes You Hotta 2, and Tabata Makes You Hotta 3.

Directions: Perform the exercises listed below for 20 seconds each, resting for 10 seconds after each move.

1a. Frog Sprawl Kick

1b. Dumbbell Snatch (right/left)

That's 1 round. Perform 4 rounds. Rest 1 minute before moving to the next pair. Then perform the next two exercises listed below for 20 seconds each, resting for 10 seconds after each move.

2a. Burpee Pullup

2b. Hanging Single Leg Raise

That's 1 round. Perform 4 rounds. Rest 1 minute before moving to the next pair. Then perform the next two exercises listed below for 20 seconds each, resting for 10 seconds after each move.

3a. Side Skater Floor Tap

3b. Kettlebell Squat Clean

That's 1 round. Perform 4 rounds. Rest 1 minute before moving to the next pair. Then perform the next two exercises listed below for 20 seconds each, resting for 10 seconds after each move.

4a. Wall Ball

4b. K2C on Ball

Courtesy: http://www.menshealth.com

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The Explosive Speed Workout You Can Do Anywhere

Go faster with 3 simple moves

BY ANDREW DAWSON

As we age, we tend to slow down in training and in our lives. Now, you can regain that quickness with this agility workout from Men’s Health Training Advisor David Jack. The best part: You can do this anywhere, anytime. All you need is your two feet and a little space.

What makes these movements stand out is they hit all three planes of movement, Jack says. You get a forward motion, a back motion, and a side-to-side motion. In the end, you’ll get a total-body workout that zeros in on your hips and core.

You can use this routine as a warmup or work it into a circuit, Jack says.

Directions: Perform the exercises listed below for 20 seconds each, resting for 40 seconds after each move.

1a. Sprinter pop and stick

1b. Sprinter pop and stick with opposite leg

1c. Crossover and stick

Once you master these moves, feel free to mix it up to make the drill even more fun. Once you do the workout 4 to 6 times, shoot for better times, change the set and rest lengths, you can travel with the movement instead of remaining in one spot, and even throw in catching a ball while doing the drill to add hand-eye training to the drill.

Courtesy: http://www.menshealth.com

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6 Things I Learned Trying a Boxer's Workout

This hour-long session with former WBO champ Chris Algieri pulled no punches​

BY EBENEZER SAMUEL

I can barely feel my lungs, and I swear, all I’ve really done is bounce around on the balls of my feet.

It’s Monday at Gleason’s Gym in Brooklyn and Chris Algieri is kicking my ass. The former World Boxing Organization junior welterweight champ, who’s working with Mexican beer company Tecate to help fans get closer to the sport of boxing, is taking a handful of media through an introductory workout. And 15 minutes in, I’m gasping for air, not sure how many more impactful punches I can actually throw.

“And this,” Algieri says later, “isn’t close to how I train.”

But it’s enough to show why boxing training has seen a mini-resurgence among celebrities (Google Adriana Lima’s workout), why Gleason’s is filled with sweat-soaked youngsters, and why this is a perfect changeup to your typical cardio or HIIT routine. Algieri, fresh off serving as nutritionist for Danny Jacobs, is only teaching basics—but the basics will still burn oodles of calories and craft strong legs and a carved midsection.

Here are five things I learned from my first boxing workout:

1) Boxing kills your legs.

Just bouncing around in a boxer’s stance is a decent leg workout. And the stance is the starting point for everything that follows. To find your boxer’s stance, stand straight, and then take a step backwards with your right leg (if you’re right-handed), as far as you can, without turning your hips.

Now, turn that right foot outwards, and shift it a few inches to the right, then lift the heel of that foot off the ground. Center your weight and bend your knees. That's your stance. You’ll maintain this position for much of any boxing workout. Any time you need to dodge, Algieri says, you’ll bend at the knees, just low enough to escape any imaginary punch.

By workout’s end, I’ve done at least 80 uneven squats, enough that my quads and hips are feeling it.

2) Boxing is all old school.

Basketball and football training have grown increasingly scientific, but you won’t find any trace of sports science at Gleason’s. Algieri, who has a master’s degree in clinical nutrition, pushes pomegranate juice and dons a heart-rate monitor when he trains alone, but he’s an outlier in a sport that still views its bell as “high-tech”.

“I think boxing is a little bit of an old-world mentality,” Algieri says. “It’s very antiquated from a sports science aspect.”

Ideas for loosening and priming soft tissues for workouts haven't reached the boxing world just yet; there's not a foam roller or Power Plate in sight. While football coaches are using GPS technology to track the velocity of players and NBA teams have begun vigorously charting player sleep habits, even at elite levels, boxing trainers don't have such discussions, Algieri says.

3) It’s not easy to master the uppercut.

The power for each and every punch is generated by an aggressive and violent rotation through the hips and core. That movement is somewhat easy to learn for simple straight-ahead jabs, but the uppercut isn’t quite as natural. To generate power on an uppercut, you actually need to squat (there it is again!) slightly in a boxer’s stance, then rotate through your hips and drive your fist straight up and forward.

So nuanced is a perfect uppercut that it’s a key reason boxers often tear their biceps tendons and labrums, Algieri says. (Here's what that horrific injury looks like.)

4) Boxing is a core killer.

After shadowboxing long enough to learn all four main punches (left and right jabs, left and right uppercuts), then doing some light work with a partner, Algieri takes us over to the heavy bag for six 30-second intervals of relentless jab-throwing, and it’s here that my core takes a serious pounding.

Delivering each punch with proper hip and core snap generates the power to get the bag moving, but it leaves my abs crying at the end of each interval.

And since we’re trying to build that core strength, Algieri pushes us to more core work afterwards, focusing on off-center planks and feet-elevated Russian twists. On their own, the two movements aren’t that hard, but after all that boxing, they’re shredding my midsection.

5) Boxing doesn’t include “rest periods."

Crossfitters often scale workouts when fatigue sets in, bodybuilders fully rest between sets, and HIIT workouts leave brief rest periods, but there’s never supposed to be true rest here. Boxers often train with no real breather, conditioning themselves for boxing matches that offer just a minute between 3-minute rounds.

Algieri provides a 15-second breather between sets on the heavy bag, but that’s only a break from punching. During that period, we’re told to bounce back and forth in our boxer’s stance or do squats.

“There’s really no time to drop the intensity,” Algieri says. “You’re supposed to fight through.”

6) Boxing is best used as a change-up.

Algieri’s boxing workout burns plenty of calories and gets plenty of muscles firing, but even he admits that it shouldn’t carry a training regimen. Why? Because it allows for no balanced muscle recruitment unless you’re coordinated enough to switch between righty and southpaw stances. (Spoiler alert before you try: You’re not.)

“It’s not a symmetrical sport,” Algieri says. “It’s just not.”

That’s why Algieri supplements his own boxing work with classic weight room work, doing plenty of bench presses, deadlifts and front squats when he’s not prepping for a fight.

“In between,” he says, “I think it’s important to step back from the sport.”

Courtesy: http://www.menshealth.com

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Kevin Hart Flaunts His Incredible Abs Transformation On Instagram

The comedian’s fitness journey has come a long way

BY ALISA HRUSTIC

When Kevin Hart isn’t going out of his way to make you laugh, we assume he’s spending a lot of his time in the gym. The former Men’s Health cover star has made a habit of posting his workouts to Instagram, which have included foot drills, pushups, pullups, and one-legged leg presses. And by the looks of it, he’s been focusing on his core, too. Hart recently posted a “Transformation Thursday” photo showing off the results of his dedication.

In the post, Hart writes: “The only time that you look back in life is to see far you’ve come.”

Truer words have never been spoken. We know what it takes to earn six-pack abs—and nothing screams “fit” like a chiseled core. Judging by Hart’s photo, he’s been fully committed to sculpting his stomach.

After Hart gave his trainer Ron “Boss” Everline a shout out for helping him transform his body, he responded with a before and after of Hart’s progress.

Hart just serves as one more example that anyone can create the body they want if they put in the work. Inspired by his progress? You can build a better body in just 21 days with Men’s Health’s.

Courtesy: http://www.menshealth.com

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15 Agility Drills You Can Do In 10 Square Feet

No space? No problem. You can do these drills anywhere

BY NAOMI NAZARIO

You won't need a football field to perform these 15 performance-enhancing agility drills from Sean Garner, a trainer at Anatomy 1220 in Miami, Fla.

Agility exercises are a great way to build up quickness and coordination. These benefits carry into sports and other physical activities. They'll also combat the slowing that inevitably comes as we age. As the saying goes, "if you don't use it, you lose it."

Agility drills also provide cardiovascular benefits, making them a great equipment-free option when you don't have access to the gym. Lastly, if you don't want to trip up, you'll have to focus. That's a level of mental stimulus you likely won't get from the elliptical or treadmill. In other words—they're fun!

Want to really jack up the level of intensity? Try these in the sand. A 2013 study showed that training in sand can increase physiological response (as compared to training on a solid surface such as grass) without any additional recovery needs.

Courtesy: http://www.menshealth.com

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Build Your Butt with a Rubber Band

Your glutes will feel like they just took twenty lashings

BY BJ GADDOUR

Here at Men's Health we love the hip thrust. We've been featuring this move plus other battle-tested butt-building exercises as part of the #MHGluteProject with Bret "The Glute Guy" Contreras.

The barbell hip thrust is the king of glute exercises. See how to do it here.

But dead weight isn't the only way to light your glutes on fire. Bands, or elastic resistance, are also an amazing ass-sculpting variation to throw into the mix.

The bands offer an ascending resistance that gives you peak tension when the glutes are maximally activated during full hip extension at the top of the movement.

Bands have the added benefit of being a lot easier to setup and provide a more time-efficient workout. Since the hips are the performance powerhouse of the human body, they have the potential to move around a lot of weight.

His glutes are so powerful that he pretty much needs every plate in the gym, and even then he needed bands to secure the plates to the barbell. Ha!

To use loads this heavy, it requires a lot of warmup sets and a whole lot of racking and un-racking the weight plates. With the band option you can quickly switch between levels of resistance and a simple warmup set or two will do the trick.

This isn't a knock on the barbell hip thrust; it's just another great example that every exercise has its pros and cons. That's why Bret and his clients incorporate both options into their glute training and you should too.

Bret is using a specialized piece of equipment he designed called the hip thruster that has band attachments, but you can also mimic this band setup by using a power rack (as shown in the video).

Another good hack according to Contreras is "criss-crossing a pair of heavy dumbbells on each side of you and then anchoring the ends of the band onto the lower dumbbells. When you just have single dumbbells on each side, they roll underneath you. You have to trap them by laying two dumbbells across each other in an X-shape."

Bret recommend 3 sets of 20 reps with as thick of a band as you can use to hit that rep target. The thicker the band, the more resistance it supplies. We recommend bands from ResistanceBandTraining.com.

Besides finding the right band resistance, there are a couple other key points Bret wants you to consider. One, avoid going all the way down on each rep. This prevents you from resting at the bottom and puts more constant tension on the glutes to spur muscle growth via metabolic stress. Two, be sure to squeeze your glutes hard at the top of each rep. And three, as with all hip thrust variations, be sure to tuck your chin and keep your ribs and shoulders down for maximum glute activation and to prevent your lower back from getting involved.

Personally, I love doing pause reps with band hip thrusts, both on two legs and one leg. Hold the top of each rep for 2 to 4 seconds, contracting your glutes as hard as you can. Even a light band will light you up fast with this protocol.

So grab a band and start building a better butt today because #TheThrustIsAMust!

Courtesy: http://www.menshealth.com

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This New Google Feature Will Make It Easier Than Ever to Work Out

Your next fitness class is just a search away

BY GUS TURNER

Tech giant and search overlord Google has announced the expansion of their Reserve With Google feature, a tool that allows users to conveniently book fitness classes and appointments right from a search result. So, instead of navigating the different interfaces of various exercise studios, you can now set things up from the familiar confines of Google in just a few clicks.

There are two ways you can use the Reserve tool: Either by visiting its site, or by searching for a specific studio on Google, and then booking your next class within the search result. The site can also provide you with recommendations for other types of classes you may be interested in, and won't take away any of the introductory offers or other benefits you may receive from signing up through the usual route.

It's a handy tool and also further evidence of the all-in-one approach that so many of Silicon Valley's major players are taking these days. This week, Facebook announced its own fundraising feature, which will allow users to set up donations campaigns right on their page, instead of going to platforms like GoFundMe. Who knows what's next for these tech titans? Until we find out, start booking those classes now. (And here are four more helpful Google features you may not know about.)

Coutersy: http://www.menshealth.com

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Three Children Dad Keeps himself Fit, See how?

You will get more and more in a very short time span with only these three workouts

BY BJ GADDOUR

In this episode of the Men's Health SweatCast, fitness director BJ Gaddour interviews fitness expert Jeremy Shore.

Jeremy is the group education director for Matrix Fitness, a fitness equipment company, and a master trainer for ReebokONE, Dynamax Medicine Balls, and Trigger Point Performance. As part of his job with Matrix Fitness, he has to travel all over the country and that can make it really hard for him to stay in shape.

So one of Jeremy's go-to workouts is what he calls Sprint 8, which is a research-proven cardio interval workout that has you go all out for 30 seconds with 90-second recovery periods for 8 total rounds. "You have to go at a speed and level of resistance that makes you want to quit around 20 to 25 seconds in to really make this protocol work," he says. You can use any cardio machine you'd like to perform this routine, which takes only 16 minutes.

Jeremy is also a big fan of metabolic conditioning circuits where you group a bunch of non-competitive moves together (like pushups, squats, lunges, rows, and planks) and hit them back to back with short rest periods between moves. In 30 minutes, you can get a great total-body workout that will build muscle, burn fat, boost metabolism, and bump up your energy levels.

Check out the whole episode to learn more about Jeremy's story. The topics covered include:

• How to stay in shape as a busy dad
• The benefits of medicine ball training
• The benefits of trigger point work
• The "Strength to Serve" mission
• And much more!

And if you have't heard our episode with Cory Gregory, another freakishly fit and successful father, you can listen to that here:

Courtesy: http://www.menshealth.com 

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The Brutally Honest Story Of What Happened When This Guy Got Transformed

Just see why this is so difficult to carry on weight loss

BY ALISA HRUSTIC

The guy in the first picture above had a weight of 270 pounds. The guy in the second photo never started losing weight with the intention of getting this wastes. When Jimmy Fisher’s girlfriend called off their engagement, he then need to look for something to keep his mind off of their relationship, so he started thinking about the workout for relaxation.

For 7 months, he spent most of his time hammering out forty mins of cardio, after 90 mins of strength training. He banned eating detours through the McDonald’s drive-thru. He controlled the best to tame his sweet teeth, no matter how tempted he was by the carton of ice cream in the freezer. By June 2016, Fisher was 51 pounds lighter, but he was well aware that he needed a meet the toughest target if he need to continue, so he decided to accept the challenge and joined his first physique show, a unique type of body building fantesy that judges competitors based on their leanness and body symmetry, instead of supreme muscle mass.>>

With the guidance and support of his bodybuilding coach and good friend Otis Hooper (runner up in the 2016 Ultimate Men’s Health Guy contest), Fisher got to work. For 18 weeks, he followed a strict eating regimen, taking in roughly 1,800 to 2,400 calories a day, depending on how his coach modified his protein, carb, and fat intake every week.

Breakfast typically consisted of egg whites and oatmeal, lunch was a plate of lean ground turkey and broccoli, and his dinner of tilapia, also served with broccoli, came with a side of almond butter spread upon a piece of Ezekiel bread. For his two to three snacks a day, Fisher typically downed protein shakes, protein bars, sweet potatoes, or chicken. Day in and day out, he ate the same foods.

For someone with a sweet tooth as strong as his, prepping for his physique show was the second hardest thing he had ever done, next to graduating college, he says.

By the end of October 2016—11 months after the before photo above was taken and 18 weeks after starting his physique show training—Fisher lost another 34 pounds, dropped to an estimated 8 to 9 percent body fat, and gained a rippling six-pack for the first time in his life.

“When I walked on stage, there were no nerves,” Fisher recalls. “I was really proud of myself and even if I wasn’t the best looking physique up there, I knew how much work I put into it.”

Unfortunately, the results didn’t last for long: Just two months after that competition, Fisher gained back nearly 50 pounds.

“The physique I achieved and the amount of weight I had to drop to get into “stage shape” isn’t necessarily what I’d call ‘real life,’” Fisher says. “The diet I followed strictly for 18 weeks isn’t something I’d recommend to anyone unless they’re prepping for a bodybuilding show.”

Right after his show, the cravings started to kick in. Fisher went straight back to his old eating habits, treating himself to fast food and pizza and binging on sugar-laden foods like brownies and ice cream.

“Known as the ‘post-show rebound,’ I really struggled with getting back on track and following a proper nutrition plan, in part because I deprived myself of certain foods for so long,” Fisher says.

Here’s why that rebound happens—and why single-digit body fat isn’t always realistic for the average guy.

Why It’s Hard to Maintain Single Digit Body Fat 

When you lose weight, the goal is to try and preserve muscle while losing fat, says Brad Schoenfeld, Ph.D., C.S.C.S., an assistant professor in exercise science at Lehman College, who has won numerous national bodybuilding titles. But that’s much easier said than done.

When you lose weight quickly like Fisher did, you actually end up losing muscle and slowing down your metabolism as your body tries to make up for your reduced caloric intake, he says. Your body perceives the weight loss as a threat to your survival, Schoenfeld explains.

According to one theory, everyone has a unique “body fat set point,” or your body’s optimal body fat state. Once you start dipping below that, your body produces less of an appetite-supressing hormone called leptin, which makes you feel hungrier, he says.

Once your body starts to subdue your metabolism, the only way you’re going to maintain that level of lean is by continuously reducing the amount of calories you eat, says Schoenfeld.

And that’s not realistic when all you want to do is slam a cheeseburger.

So you’ll start to struggle mentally as well, says Schoenfeld. If you were prepping for a bodybuilding competition (especially if its your first time), you’ll no longer have a goal to aim for once it’s over. All of a sudden, that strict diet doesn’t feel necessary, and anything that’s not tilapia and broccoli will start looking tempting. (Here are six reasons you tend to overeat.)

The drive to eat becomes so strong that you end up binging, like Fisher did, and all of the weight you worked so hard to lose will pile back on and then some, a phenomenon known as “fat overshooting,” Schoenfeld explains.

The same thing can occur even if you don't make it all the way down to single-digit body fat. Maintaining weight loss can be a battle, especially if you drop the pounds quickly.

If you want to keep your weight loss stable, eating enough protein (about 2 grams per kilogram of lean body mass per day) and doing enough resistance training is crucial, says Schoenfeld. That’s because protein keeps you feeling fuller for longer and has a greater thermic effect, meaning your body burns more calories digesting and processing it, than carbs and fat, he says.

The resistance training preserves, and can even increase, lean mass if you’re cutting calories. Aim for a minimum of three sessions a week, Schoenfeld suggests. (Maximus Body from Men’s Health is full of effective workouts that will help you build lean muscle.)

As for Fisher? He is currently working toward a masters degree in nutrition education. Despite all that he went through during his first competition, he has decided to train for another physique show—just with a new strategy in mind this time around. He now follows a “flexible dieting” plan, something Schoenfeld recommends, and is giving himself 30 weeks to reach his goal weight instead of 18. 

In his new eating plan, Fisher still aims to eat a specific amount of protein, carbs, and fat a day, depending on what his progress is looking like for that week. But now, he eats about 2,800 calories a day and incorporates a wider variety of foods in his daily diet (meaning low-calorie, high-protein ice cream, baked fries, and homemade healthy pizza are now on the list). (For a full diet plan that will help you lose fat and keep it off, check out the Lean Muscle Diet from Men’s Health.)

He has already started losing weight again, but more slowly this time. In the photo above, taken just last week, Fisher weighs 221 pounds—36 pounds heavier than his physique show weight.

“Flexible dieting sometimes gets a bad rap because people assume it means eating nothing but things like donuts, cake, and brownies. Done the right way, flexible dieting can still allow you to get all the necessary macronutrients and micronutrients the body needs to live a healthy lifestyle while still maintaining a nice physique,” Fisher explains.

“As a matter of fact, because I’m still eating healthy as part of my flexible dieting plan and working really hard in the gym, I plan on “beating” the last physique I presented on stage.”

Courtesy: http://www.menshealth.com

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