The Get-Fit Hormone

We’re all about getting in daily workouts, but what if you could have that ‘just stepped out of the gym’ body from eating a double-cheese burger on the couch?

According to scientists at USC Leonard Davis School of Gerontology a recently discovered hormone may have the power to do just that.

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The hormone, called “MOTS-c” targets muscle tissue and works to restore insulin sensitivity. This counteracts diet-induced and age-dependent insulin resistance. According to the study, this can normalize the metabolism.

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We're not going to drop our dumbbells just yet since the hormone has only been studied in mice thus far. But, it’s safe to say it has potential for health benefits way beyond allowing us to skip leg day. According to a release, human studies could begin in the next three years. 

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5 Rules of Warming Up: The Truth to More Strength

Yes, really. For your barbell exercises, start with just the bar. This lets you focus on speed and technique, two of the main ingredients in building strength and size. It also fires up your nervous system to push some serious weight without fatiguing your muscles — even world-class powerlifters start with just 45lbs before they set records on the bench press.

The only exception is the deadlift. Why? Because, for most gyms, you need 45lbs plates on each side for the barbell to start at the correct height. At many commercial gyms, 25lbs plates and 35lbs plates are smaller than 45lb ones, which will start your deadlift at a deficit. Also, given how much weight people can pull with a deadlift, 135lbs is a relatively small number anyway.

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2 New Activity Trackers You'll Want

There has been a lot of cool stuff so far coming out of this year's Mobile World Congress, the biggest annual showcase of new mobile tech in the world, including the launches of new phones like HTC One M9 and Samsung Galaxy S6, as well as forays into virtual reality and new wearables from LG... and one Chinese company called Huawei.

You may not have heard of Huawei, and that's because they have yet to make a huge splash in the States when it comes to their consumer devices. Despite being considered one of China's most successful and innovative companies, Huawei has a hurdle in the U.S. when it comes to grabbing people's attention away from Apple and Samsung. But that might change soon. Their phones and tablets are getting more attention than ever, and they recently announced two new activity trackers, the Talkband B2 and N1 earbuds.

The B2 is a simple, luxe-looking bracelet that you could wear to the office, but also tracks your steps, calories burned, and can even detect the activity you're doing (walking, running, etc), as well as track your sleep. The main module can also pop out of the strap and be used as a Bluetooth headset for up to 7 hours of call time. Otherwise, you'll get five days of use on a charge.

Like the FitBit Flex, the B2 is more for the "everyday health" crowd, but with a luxury twist. You won't get the same stats as superwatches like the Fitbit Surge or the Garmin Fenix 3. But as a neat piece of technology in the guise of a stylish bracelet, the B2 is something worth considering when it launches in April for about $189 for the silver and black options, or about $222 for the gold option. Check it out on Huawei's site for buying info here.

Huawei also announced the launch of the N1 earbuds. In addition to functioning as earbuds, they also track your activity (like steps taken) and can store up to 1,000 songs with 4 gigabytes of storage. The earbuds magnetically clip together so they'll never get tangled, and are said to last up to 7 hours of music playback. They're set to debut in May, and at about $133, they should be considered for any fitness junkie.

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Would you buy either of these new wearables? 

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Conquer the City! How to Prepare for the City Challenge Obstacle Race Conquer the City! How to Prepare for the City Challenge Obstacle Race

Are you ready to really see what you've got? The City Challenge Obstacle Race (CCOR) features the most obstacles per mile of any race and features real police cars Challengers can jump over, rope climbs, sand bag carries, cargo nets to climb and more!   Any training intended to prepare a competitor for the CCOR should combine elements of cardio and strength training. Here are five ways you can get ready for the City Challenge Obstacle Race. And don't think the race is just for us guys, it's a perfect opportunity for some friendly competition with your girlfriend. 

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Treadmill Test Predicts Death Risk

Ever wonder when you might kick the bucket? If not, stop reading; if so, this research from John Hopkins will intrigue you. 

After analyzing data from nearly 60,000 heart stress tests taken by 18 to 96-year-olds over almost 20 years, cardiologists believe they’ve developed a formula that predicts death risk. 

Researchers have dubbed the longevity-predicting algorithm the "FIT Treadmill Score". Aside from gender and age, the formula factors in peak heart rate and energy expenditure during a treadmill test that involves increasing speed and incline. These cardiac and respiratory fitness levels offer clues about overall death risk over time, say researchers. In fact, fitness level was the most significant predictor of death in the study, more so than diabetes and family history of premature death. Case in point: a 45-year-old woman with a fitness score in the bottom fifth percentile is estimated to have a 38 percent risk of dying over the next decade, compared with a 2 percent risk for a 45-year-old woman with a top fitness score.

FIT Treadmill Scores range from negative 200 to positive 200; those above 0 have a lower mortality risk and those in the negative range face the highest risk of dying. Here's how the scoring system breaks down:

>>> 100 or higher = 2 percent risk of dying within the next 10 years

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>>> 0 to 100 means = 3 percent risk of dying within the next 10 years 

>>> Negative 100 to 0 = 11 percent risk of dying within the next 10 years

>>> Lower than negative 100 = 38 percent risk of dying within the next 10 years

Do you dare test yourself? It could be the swift kick you need to improve your cardiovascular fitness and exercise more. Try one of these five ways to fire up your cardio before you hit the treadmill to get a better score and perhaps, more years to live.

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