Fitness

New Year's Survival Guide

Whether this January marks your first time at Gold's or your 400th, learn to gracefully handle the New Year's gym crunch with this handy guide.

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Think Before you Drink

Get the calorie lowdown on classic holiday drinks—and how much treadmill time they'll take to work off.

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More Energy All Day Long

If your typical day is so draining that you're practically comatose by dinnertime, then try this all-day-energy makeover from Health.com.

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What's Your Fitness Personality?

Zero in on your gym type with this quiz—crafted by Gold's Gym Fitness experts—then learn how to mix up your routine for a better workout.

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Diet & Nutrition

11 Surprising Headache Triggers

Could it be something you ate? Not enough sleep? What could be causing your headache? Health.com's comprehensive list might help you out.

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20 Ways to Torch 200 Calories

Staying slim doesn't have to be a major undertaking. Health.com found 20 easy ways to burn calories without attending a fitness boot camp.

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Turkey Day Trim-Down

The average Thanksgiving dinner contains 3,000 calories, so we created six 500-calorie workouts so you can enjoy every bite guilt-free—bring on the mashed potatoes!

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Skinny Up Your Weekend

It happens to the best of us: We try to eat healthy Monday through Friday, but then blow it on the weekend.

"The structure of a weekday routine makes it easier to stick to a healthy eating plan, but on weekends there's less structure, and temptations are everywhere," says nutritionist Joy Bauer, M.S., R.D., author of Slim and Scrumptious: More Than 75 Delicious, Healthy Meals Your Family Will Love.

Chili-cheese fries would never cross your lips on, say, a Wednesday. But there you are on Saturday

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Health

The Gold's Gym 12-Week Challenge Checklist

As you start on this 12-week journey, it's essential to have a good plan of attack, so we consulted Gold's Gym Fitness Institute experts Adam Friedman and Robert Reames to develop a road map that can be your trusty guide (along with your trainer).

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3-2-1, Go!

Celebrity trainer Ramona Braganza takes a break from training Scarlett Johansson to explain her 3-2-1 method—the best workout for a busy holiday season.

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Ultimate 30-Minute Workout

Don't let hectic schedules or holiday eating hurt your waistline. This quick video shows you how to get a killer workout in just 30 minutes.

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Better Arm Yourself

Three exercises are all you need to challenge every muscle in your arm, according to Mike Ryan of the Gold's Gym Fitness Institute. By working the biceps, triceps and forearms in tandem, you'll get a focused upper-body workout that builds chiseled definition in men and sexy strength in women.

Do this routine twice a week.

WORKS biceps, forearms Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell

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Strength Training

Hold Steady: The Ultimate Leg Workout

It’s hard to believe, but starting as early as your twenties, your sense of balance begins to decrease. That’s not to say you can’t slow down the process. “How rapidly the sense of balance diminishes depends on our genes, on the natural process of aging and, to a large extent, on how physically active we are and the types of activities we do,” explains health and science writer Scott McCredie in his book Balance: In Search of the Lost Sense.

The best exercises challenge your sense

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30-Day Beach Body Workout

This tone-all-over circuit takes six proven and powerful moves — lunges, planks, pushups, squats, crunches and dead lifts — and amps up their difficulty each week to keep your muscles challenged. Pair these exercises with active rest (keeping your heart rate up during your "rest" time between sets) and you'll be eager to jump into that bathing suit long before the fireworks start.

Do this workout three times a week for a month,

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Ultimate Leg Workout

Before you begin this legs workout, start with five to 10 minutes of cardio or stretching to warm up your muscles. Perform the exercises back-to-back, quickly moving from one to the next in 30 seconds or less. Do the whole routine twice, resting for two to three minutes between the first and second set.

LEG PRESS (machine) 10 to 12 reps Sit on a leg-press machine with feet hip-width apart. Set the weight on a challenging yet doable resistance. Bend your knees 90 degrees, keeping your

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Finding your form

We all know that strength training and weight lifting provides a huge benefit to your overall health. Improper form, though, can neutralize those rewards and, over time, even pose a few risks. According to weight lifting and strength training expert Mike Ryan, too often people focus on the amount of weight that they're moving instead of targeting specific muscle groups in a controlled manner. "We're not here to try and lift as much as possible," says Ryan, a Gold's Gym Fitness Institute member.

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