If you’re like me and wear dress shirts to work, it’s a bit hard to show off those hard earned muscles you’ve been building at the gym. If you want to increase your presence in the boardroom or impress that hot intern that just joined the firm, work on your forearm muscles. You can show them off by simply rolling up your sleeves.

Strong forearms will show her that you’re capable of anything, including opening that jar of jelly she’s trying so hard to do in the break room.

To build forearm strength, grab a light dumbbell and hold it with your palm up. While seated, rest your arm on your thigh so your wrist touches your kneecap. Now curl the weight up and down as far as you can 15 to 25 times.

You can also build your grip strength at the same time by using a tennis ball or spring-loaded grip. Repeatedly squeeze the item until you feel a slight burn in your forearm. Take a short 30 second break and continue for three sets.

There’s no magical secret to revealing your abs as those late night infomercials would like you to believe. Everyone has some ab development but showing a defined six pack simply comes down to decreasing your overall body fat.

If you want to see your abs, you’ll need to get your body fat under 10 percent, which will reduce thay top layer of fat over your stomach that’s hiding them. A good way to help reach that goal, would be to add about 30 to 45 minutes of cardio exercises at least five days a week. Stay away from weighted ab exercises that increase the size of your waist. Instead, stick with free motion exercises like crunches or hanging leg raises.

Remember that no amount of weird exercises or machines will magically reveal your abs. Lose the fat covering them with a combination of consistent dieting and cardio exercise and you’ll start seeing them in no time.

I’d recommend hitting the weights first. By weight training first, you’ll have more energy to lift and your body will release the hormones needed to stimulate growth. Weight training will also get your body into fat-burning mode to maximize your ability to maintain and build lean muscle tissue.

With your metabolism in high boost, your cardio workout will be much more effective. Remember – For every one pound of lean muscle you add, your body will burn 30-50 additional calories per day!

In any sport – strength, explosiveness, and endurance are some of the major keys to success. An easy way to build these physical qualities is by running stairs. All you need is a access to a staircase or stadium (most school football fields have stairs) for a weekly workout. Football stand stairs are ideal since most have more than 100 steps.

Start by running at the bottom of the steps and run up them as fast as you can without skipping steps. Then walk down slowly. Repeat this routine for a total of five sets. Your legs should be pretty sore the next day. Work your way up to a total of ten sets. This routine will quickly build your overall endurance and leg strength.

When ten sets without skipping steps becomes easy, you can start carrying 10-25 pound dumbbells in each hand or carry them in a backpack. The increased load will help build your thigh, butt and calf muscles. Slowly work into skipping every other stair to help create explosive power which will decrease the overall time needed to complete your stair routine.

It’s a good idea not to begin this stair workout until you get yourself in good physical condition by jogging 15 to 25 minutes, 3 to 4 times a week for at least 3 to 4 weeks. This will strengthen your heart and lungs so it won’t be too much of a demand on your body.

A study between Saint Louis University and Wayne State University has shown that eating eggs as part of your breakfast will result in fewer calories consumed throughout your day.

The study consisted of two groups which were given different breakfasts consisting of the same calorie count. The first group ate two scrambled eggs, two slices of toast, and a tablespoon of reduced-calorie fruit spread. The second group ate a bagel, two tablespoons of cream cheese, and three ounces of nonfat yogurt.

Amazingly, because of the higher protein and fat in eggs, the first group felt less hungry and consumed an average 264 fewer calories that day, and 418 fewer calories over a 24-hour period.

“Eggs are a convenient, affordable and nutritious food,” said Dr. Dhurandhar. “They are an integral and established part of breakfast in many cultures and may be eaten safely on a regular basis. Recent data from the Nurses’ Health Study showed that egg consumption did not contribute to the risk of coronary heart disease or stroke. Furthermore, eggs have a 50% higher
satiety index than other common breakfast foods. These attributes suggest that eggs may be an important part of diets that promote weight management.”

Lesson learned: Skip the bagel with cream cheese for breakfast, and fill yourself with a plate of eggs benedict instead!