1. FUEL UP
Eat lots. Add plenty of calories. Aim to take in about one gram of protein per pound of body weight each day.

2. LIMIT CARDIO
Perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. DO LESS
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds.

4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another.

5. STRETCH
Stretching of any kind and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. EAT REGULARLY
You should be wolfing down five to six small meals a day.

7. CHANGE EVERYTHING
Every four to six weeks, you need to alter some part of your routine.

8. TRAIN THE WHOLE BODY
The more muscles you involve — either in one exercise or one training session—the greater the hormone release you’ll get from your training.

9. DRINK SHAKES
Surround your workout with nutrition – high protein and carbohydrate meals and protein shakes.

10. RECOVER
The ideal amount of sleep is seven to eight hours per night.

Having trouble getting your lady friend in the mood? Try a glass or two of red wine.

Researchers concluded that levels of sexual desire were higher in women who were moderate drinkers of red wine than in their counterparts who preferred other alcoholic drinks, or were teetotal.

Doctors at the University of Florence recruited 800 women aged 18 to 50 and divided them into three groups: those who usually drank one to two glasses of red wine per day, those who drank less than a glass a day, and those who were teetotalers. All the women completed a detailed questionnaire about their sexuality.

Women who drank red wine regularly had the highest functioning sexuality. What’s even more striking about the results is that the red wine drinkers were generally older than the other two groups and age is linked to a declining sex drive.

One suggestion is that the antioxidants in red wine may help to widen the blood vessels, increasing blood flow to key parts of the body.

If you’re looking at improving your capability to cope with jet lag or adjust to working late shifts – stop eating for 12-16 hours.

According to a new research from Harvard Medical School not eating for that long just before the point you want to wake up in your new cycle does the trick.

Scientists have long known that our circadian rhythm is regulated by our exposure to light. Now they have found a second “food clock” that takes over when we are hungry. This mechanism probably evolved to make sure starving mammals don’t go to sleep when they should be foraging for food.

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It’s not your shoes that will help you run better. In fact it now seems they don’t even help prevent injuries to your feet, ankles or knees.

Apparently all the hype about tech-driven shoes by companies like Nike is completely false and the best way to jog or run is barefoot.

The shoes do make you go faster though – as is apparent from the complete failure of all those Indians atheletes who ran barefoot in all international sporting events until three decades ago.

According to new research the most you should do is minimalist footwear like Nike Free, the Newton All-Weather Trainer and the glove-like Vibram FiveFingers.

Now with a little velcro and little money you can have a fighter-jet in your garage. Or a racing car, boat and even an elephant.

It’s all actually on the door using photo tarpaulins launched by Style Your Garage.

StyleYourGarage.com

Bars, pubs, and taverns of the world can hold as much history as any museum and present as much drama as any theater.

Members and editors of travel website VirtualTourist.com have come up with a list of the world’s 10 most legendary bars that range from the classy ones in New York to the back-lanes of Malta.

Check them out.

At your next party turn a fizzy drink into an epic party prank. Here’s a recipe for a little cocktail that’s sure to be a blast:

1. Get a bottle of Coke (preferably warm), one pack Mentos candy (mint) and other mixers (like vodka) if you’re planning to make a real cocktail.

2. Fill an ice tray so that each section is half full of water and put it in the icebox. Once all of the half-ice cubes have frozen, fill them up to the top with water again – this time placing one candy into each cube. Freeze again.

3. Combine four cubes and 8 oz. of Coke. Top with any mixers you want to add.

4. When the ice melts enough to expose the dense candy’s gum arabic to the cola, it’ll erupt!

5. Run.