Withings's super-smart Body Cardio scale keeps an eye on your heart's health

Drink lots of water. Keep going to yoga. Use your standing desk more often. We know these habits are good for our health, but for a long time now, one practice has proven to help us actually lose weight: weighing ourselves.

I know, I know. It’s really annoying. And it can be disheartening to step on a scale first thing every morning only to see three numbers blinking at you as if to say, "You’re still heavier than you want to be!" I can think of better ways to start the day, like making myself a waffle loaded with syrup and butter. Yet, the evidence is real— stepping on the scale makes people more aware of their weight and whether or not they’re meeting their goals.

Today, Withings introduced two new scales that might help: the $129.95 Body and $179.95 Body Cardio. They’re both health-tracking, weirdly high-tech scales that sync with an app and give you way more information than you’ve ever seen on a scale, from your heart rate to the weather. But the real standout is the Body Cardio, which tracks your Pulse Wave Velocity. This measures how quickly your heartbeat vibrations spread through your arteries, and it’s widely recognized by the medical community as an indicator of your cardiac health. Faster PWV indicates high blood pressure, stiff arteries, and a risk of hypertension.

I’ve been using the Withings Body Cardio for the past week and, while I could stand to lose a few pounds, I’m relieved to say that my PWV is steadily tracking in the Normal range. If you have high blood pressure or your family history puts you at risk for more heart problems than the average person, a scale like this one could give you a useful snapshot of your health. If not, you might consider the Body scale, which, while still a bit pricey, costs $50 less than the Body Cardio and doesn’t measure your PWV.

Lots of people rely on fitness trackers to help them lose weight, but they often weigh themselves using a separate scale that’s not connected to their fitness tracking app. These Withings scales help people skip the step of manually entering weight and a lot of other data. While that might seem like a small point, it could really ease the process of health tracking.

Withings, which was just acquired by Nokia, makes a variety of health-related devices including its latest Withings Go fitness tracker, which shows you basic activity data on an E Ink screen. The company is also no stranger to connected scales. Back in 2009, Withings introduced the Smart Body Analyzer scale, then in 2013, it brought out a simplified version of that called the Wi-Fi Body Scale. The two new scales (Body and Body Cardio) replace those older scales, which won’t be sold any more.

The Body and Body Cardio use a corresponding app — the Withings Health Mate — that runs on iOS and Android, and it automatically stores all of the data from your scale every time you step on. If that was all the app did, you’d be left with a lot of data and not much knowledge of how to do anything about it. So Withings added some coaching. This lets you set goals for things, like losing five pounds at a pace of a pound a week. The main screen of the app gives you a snapshot of everything, but tapping on a specific thing shows you details on that data point. This helped me understand what was being measured and why.

But first, the superficial question: how will this scale look in your bathroom? The Withings Body Cardio is sleek — much more sophisticated than the old digital one that has been stuffed under my bathroom sink for, umm, a while. It comes in white or black, and its surface is made of a high-strength, tempered glass. It’s roughly 13 inches square, so will be large enough for most feet, and it’s impressively thin at just 0.7 inch.

When you first set up the Body Cardio, you’ll be prompted to download its Health Mate app. Pressing a small button on the scale’s right side will connect it with your phone using Bluetooth and your Wi-Fi network. The first time you step on the scale, your weight shows up in the center of the display. If you see blinking triangles in any corner of the display, that’s the scale’s way of telling you to center yourself and lean away from those corners to get a more balanced, accurate measurement.

After measuring your weight, the Body Cardio cycles through other data: a trend line of your weight loss or gain, fat and water percentages, today’s weather, standing heart rate, bone and muscle percentages, and the number of steps you took the previous day (step-counting can be turned on or off in the app).

So where’s this all-important PWV heart-health stat? It only shows up in the app and, in my experience, isn’t measured every single time. If that happens, the app tells you ("no Pulse Wave Velocity data collected") and suggests how you might have better luck next time, like standing as stable as possible, making sure your feet are in the right spots, and putting the scale in a quiet room with a stable temperature.

The other data, like your body’s percentage of fat (not something I was all that thrilled to know) is gathered using a scientific technique called biometric impedance. Basically, the scale sends a small, electric current through the lower half of your body, and its resistance is measured. Bone, water, muscle, and fat all conduct this current differently, and the scale measures each.

Your local weather shows up on the scale’s display because checking weather is a pretty typical morning routine. Putting this data on the scale can motivate you to step on it, so even if you don’t want to see how much you weigh, you’ll want to see that it’s going to be in the 90s later in the day.

In my house, my husband and my toddler also stepped on the scale. A small pop-up notification in my app said that the scale detected a new person, and I was prompted to name each of them. This step also save each of their weight measurements. And once you’ve set up an account on the app, whenever you step on, the first three letters of your name show up in the top left corner of the display, confirming you are who the scale thinks you are.

While the Withings Body Cardio isn’t a need-to-have, it’s a definite nice-to-have, and its app is smart enough to give you helpful tips and trend analysis. If I used this scale for longer than a week, or had specific concerns about my cardiac health, I might appreciate it even more.

THIS WEIGHT LOSS DEVICE TO TREAT OBESITY LOOKS INSANE—BUT IS IT, REALLY?

Here's why leading doctors think the stomach-draining AspireAssist could actually help people.

Unless you’ve been avoiding cable news and Twitter lately (in which case we're jealous), you’ve probably heard about AspireAssist, the controversial new obesity treatment that was approved by the Food and Drug Administration last week.

Basically, it’s a tube that’s surgically inserted into a person’s stomach, and allows them to drain some of the food they’ve just eaten through a port valve and into a toilet. Approved for folks with a BMI between 35 and 55 (a BMI over 30 is classified as obese), the AspireAssist can prevent the body from absorbing nearly a third of a meal’s calories. (Here’s a video that shows how it works.)

Now, before we go any further, let’s just admit that our knee-jerk reaction was that this device sounds totally bonkers. We weren’t alone, either. The media dubbed it a "bulimia machine." Stephen Colbert explained it as "machine-assisted abdominal vomiting."

But is this opinion fair? Probably not.

“It’s not society’s job to judge [the AspireAssist] based on whether they think it’s morally okay or not,” says Yoni Freedhoff, MD, author of The Diet Fix and the director of the Bariatric Medical Institute in Ottawa, Canada. (For the record, he’s unaffiliated with the device.) “Our opinions should be based on evidence and results.”

And, he says, the data behind the AspireAssist is actually pretty good. A year-long trialfollowed 111 people who used the AspireAssist and compared them to 60 people who didn’t have the device. Both groups received dietary and lifestyle advice along the way. After 52 weeks, those who were using the AspireAssist lost 12.1% of their body weight, while the other group lost only 3.6%.

As for the criticism that the device mimics bulimia, it’s not approved for people with that very serious eating disorder. It’s not approved for anyone with binge eating disorder or nighttime eating disorder either.

There has also been concern that the device will encourage gluttony, or that people who opt for the AspireAssist will eat whatever they want, with a 30% discount on calories. (It almost sounds unfair, right?)

Only, that’s not what happened in the study, says Louis Aronne, MD, director of the Comprehensive Weight Control Center at Weill Cornell Medicine and New York-Presbyterian, and a researcher who was involved in the clinical trials of the device. “People didn’t keep eating,” he says. “They felt full.”

 “People assume that [obesity] is under a person’s control,” says Dr. Arrone. “They think, ‘[That person] should stop eating as much.” But in fact, it’s more complicated than willpower alone.

When we eat, our brains produce hormones that eventually tell us we’re full, he says. But as time goes on and we gain weight, that “you’re full” signal may become blunted. He suspects that may explain why the AspireAssist can help people: They get the food they need to stay full, minus about one-third of the calories.

If it still seems like a quick-fix solution, keep in mind that the device needs to be surgically implanted, and you have to spend about 5 to 10 minutes after every meal draining your stomach. “[The AspireAssist] doesn’t sound like the easy way out,” says Dr. Freedhoff. “It sounds incredibly involved.”

Dr. Freedhoff said he was personally shocked by how many people have reached out to him and expressed negative reactions to the device. “I’ve never seen something more raked over the coals,” he says.

It might be because we tend to think people who can’t lose weight are “lazy, slothful, and gluttonous,” he says. Never mind the fact that obesity is a complicated mix of genetics and our environment—or that weight loss is pretty freaking hard for plenty of people.

“We only moralize about obesity, which is always fair-game in our society—from Saturday morning cartoons to late-night comedy shows,” says Dr. Freedhoff.

Regardless of how people feel about this particular device, it’s time for all that to change, he says.

A weight-loss device approved by the FDA last week has some doctors up in arms, with one even attempting to put together 4,000 physicians to sue the agency. That’s because they say the device, which lets patients pump some of the food they've just eaten directly from their stomachs into the toilet, isn’t safe and may lead to eating disorders.

"This is the first time that I look at a device that was approved by the FDA and I am absolutely, utterly, and totally appalled that it was approved," says Joseph Gutman, an endocrinologist and diabetologist in Pembroke Pines, Florida, who has treated patients with obesity for over 30 years. Gutman says he’s put together a group of 750 physicians who want to sue the FDA to take the device off the market; his ultimate goal is to get 4,000 doctors to join him. "It is the most pathetic exhibition of ignorance on the part of our agency, the FDA. It is nothing but a bad trick. It’s like a bad joke."

The device, called AspireAssist, was approved by the FDA based on a one-year study of 111 people. The approval is for people with a body mass index (BMI) of 35 to 55 who have failed to lose weight with non-surgical therapies. (BMI is a measure of body fat based on height and weight; for a person who’s 5 feet 9 inches, the 35 to 55 BMI range translates to about 236 to 365 pounds.) AspireAssist also shouldn’t be used on patients who have eating disorders, the FDA says.

A person with AspireAssist has a tube surgically implanted through the abdomen into the stomach; it enters using a "port valve," an opening just above the belly button that patients can open or close to drain the food. After a meal, the patient waits 20 to 30 minutes before connecting the pump to the valve; the food is drained and dumped into the toilet. The process takes about 10 minutes and the device can remove up to 30 percent of the calories consumed with a meal, according to Kathy Crothall, president and CEO of Aspire Bariatrics, which makes the device and is based in King of Prussia, Pennsylvania.

There are some obvious side-effects: the port valve can cause infections and the tube can leak. But some experts fear that the device itself might trigger eating disorders. That’s because the device, in some sense, mimics bulimia — a disorder where people binge eat and then throw up. "Instead of throwing up through the throat, you throw up through the tube," Gutman says. "This is mechanized bulimia. It’s a device that makes bulimia okay."

The company says that binge eating on the device isn’t possible; patients must chew their food too thoroughly to binge. If they don’t chew long enough, the food gets stuck in the tube, which is no bigger than a straw, says Shelby Sullivan, who led one of the trials of the device on 17 people at Washington University in St. Louis with funding from Aspire Bariatrics. Lotta Frisk, 52, who lost 148 pounds over four years thanks to the device, says she chews every bite from 55 to 75 times. "I can’t put in food and throw it out," she says. "I need to chew."

Because patients have to chew longer, they eat more slowly and often feel full faster, Sullivan says. And that may make patients eat less. "At some point they just get tired of chewing," she says. "So they are feeling that full sensation with less food because they’re eating slower and they’re also literally just getting sick and tired of chewing."

Eric Wilcoxon, 44, who’s had the device since 2013, agrees. Because of all the chewing, Wilcoxon says he has smaller meals and also eats more fruits, steamed vegetables, and grilled chicken, which are all easier to chew and aspirate with the device. "You have to chew your food beyond comprehension," he says. "I mean, you just don’t grasp how much you have to chew your food."

Wilcoxon, from Poplar Bluff, Missouri, lost 128 pounds with AspireAssist. He was 389 pounds when he decided to get the device in the clinical trial at Washington University, after ruling out bariatric surgery for fear of the complications. AspireAssist was more appealing, because it’s reversible. He also saw one of his best friends lose a lot of weight with a gastric band, a silicone device wrapped around the stomach that restricts the amount of food a person can eat — only to gain it back once the band was removed.

He plans to keep the device indefinitely, he says. That’s because it still lets him enjoy his favorite foods. "If we want to go out tonight after my boy’s ball game and if I want to have a great, big ribeye, I can," he says. "I don’t have to aspirate every meal."

Chewing isn’t the only behavioral change, Sullivan says. She argues that people who use the device make healthier choices for meals because they actually see what comes out of their stomachs and think twice about it. "Healthy food doesn’t look that bad. It looks about the same as it came in, it’s just chewed up," she says. "Things like hamburgers and french fries, now that does not look good."

The FDA approved the device based on a small clinical trial that only ran a year. That makes some experts nervous about the long-term effects for patients like Wilcoxon. "There’s no scientific basis in the long term as to what this does," Gutman says. "The studies are incomplete." It’s also hard to know how the patients will react once the device is removed. Will they regain all their weight back, as it’s often the case with temporary obesity treatments? "If the Aspire device is meant to be there for a year or two, the moment you remove it, patients will have a 98 percent chance to regain all the weight back," says Raul Rosenthal, president of the American Society for Metabolic and Bariatric Surgery. That’s because most people regain weight after diets, often because they go back to unhealthy behavior.

Others worry that the device will give patients the impression that they can eat as much as they want, because they can just pump the food out afterwards. Instead, curing obesity means changing eating habits, teaching patients to eat less and eat healthier foods, combined with exercise. "I find it difficult to see how this won’t be seen as an easy way out, to the sense that people can eat more and not absorb the calories," says Konstantinos Spaniolas, a bariatric surgeon at the Brody School of Medicine at East Carolina University.

Get Six Pack Abs Fast Start Working Out, The Six Pack Diet

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called "secrets" have some degree of accuracy, while others have very little. Deciphering which methods are the best for getting those rippling abs you've always dreamed of is critical to achieving this goal. Alright, it's official. You've decided to start working out. Great! Your body (and mind) will thank you for it shortly. But how and where do you begin? On this page, obviously. Let's go!

Assessing Your Fitness Level

1. Know just how in shape you are. You're on this page—good job! That's the first step. Mentally, you're where you need to be. But how about physically? You probably have some idea of what kind of physical shape you're in. But in order to find out where you're truly at (and to know how far you've gone), you'll need to record your baseline fitness scores. Do a little background work to get started:
   

   • Your pulse rate before and after you walk 1 mile (1.6 kilometers)
   • How long it takes you to walk 1 mile (1.6 kilometers)
   • How many push-ups you can do at a time
   • How far you can reach forward while seated on the floor with your legs in front of you
   • Your waist circumference as measured around your bare abdomen just above your hipbone
   Talk to your doctor. If you're a rookie to the workout game, you may not have a great idea as to what you're truly capable of or what you should be doing. If this is the case, it's wise to consult a doctor. They will be able to point you in a reasonable direction of meeting your goals.
   

   • If you're a male over 45 or a woman over 55, it's not only best but it's imperativeyou talk to your doctor before beginning. Same goes if you have major health concerns. Talk to your doctor before something irreversible happens. Not only is it for good measure, but it ensures your safety and health too.
   Don't forget about your diet. If you're about to work out 5 hours a week, fantastic. The good news about that is for the other 163 hours, you can be as lazy as you like. But diet is a 24/7 thing. Though it's not mandatory, it's a good idea to start thinking about it now, along with your new-found exercise regimen.
   

   • Eating right and exercising are organically connected. Once you get into it, working out can give you that same rush a package of Oreos can. But there will be points where a 300-calorie-burning workout session will lead you to scarfing a 500-calorie piece of cheesecake. Unfortunately, it doesn't work like that. When you start exercising, monitor your food intake as well.
   • Eating junk will make it harder to exercise. It's not just a weight thing—it's how you feel. If you are serious about starting to work out, let the same attitude reflect in your diet. You'll feel a lot more ready to take on that run after a meal full of vitamins and nutrients than you would if you chowed down on preservatives and chemical additives.

Designing Your Program

1. Choose a goal. This can be totally different for each person. Maybe you want to get buff, maybe you want to lose weight, or maybe you just want to fight off heart disease and diabetes. Whatever it is, it'll help you to have a clear goal in mind. With a clear goal, you can stick to it—and know if you're on the right path.
   

   • Think about what you want to be good at. Maybe you don't have a weight goal or a waistline goal, but you want to be able to run a 5k, no problem. What's more, if you have the desire to be good at it, you'll probably enjoy it. That's the key to staying with it.
     • With this methodology, your goal will be in your workout. Aim for something specific: a 5k in 30 minutes or 30 push-ups a minute, for example. This will be what you're working toward.
   • Think about what you want to be. Do you want to be 4 inches (10.2 cm) thinner around the waist? 15lbs (7kg) lighter? Lose 5% of your body fat? If it's easier for you, think in numbers.
     • If your goal is weight loss, know that 1kg (2.2 pounds) is 3,500 calories. You need to burn 500 calories a day working out (if you're on a balanced diet) to lose one pound a week.
   Choose a balanced routine. If you're looking to be fit overall (who isn't?), you'll want to start a routine that keeps you on top of every aspect of your game—that means aerobic exercise, strength training, and flexibility training. All three of 'em.
   

   • Cardiovascular activity. Start out simple with walking or running. Do this for half an hour, five times a week. Try to stay on a level where you could carry a basic conversation, but definitely couldn't carry a tune.
   • Strength conditioning.Start doing 4 to 8 different exercises, making sure to work out different muscle groups. And don't go for weight—it's better to lift lighter and maintain the right form. Though cardio can and should be done 5 times a week, keep the weight training to twice. Your body needs time to repair itself, quite literally.
   • Flexibility training. You'll be surprised how much improving your flexibility can help you across the board. Every day of the week (or whatever you can fit in) do slow, sustained stretches for 10 to 30 seconds (at least according to the American College on Exercise).
   More importantly, choose something you don't hate. This deserves its own bullet point because it's that important. If you dread working out, you'll come up with excuses not to. You'll never stick with it and you won't meet your goals. Start with something you enjoy—as you get more fit, activities will become easier and you'll start enjoying more.
   

   • Going to the gym does not have to be your only option. If you like swimming, dancing, or hiking, great! These are all exercises, too. Think outside the box.
   Pick a time that can become a habit. In order to integrate this into your lifestyle, you'll need to make it a priority. To do this, set aside a time at least a few days a week. Whether it's 09:00 or 21:00, write it down in pen. There's no getting around it.
   

   • Getting over the initial hump will be the hardest part. Soon enough, when 21:00 rolls around, your body will be raring to go and feeling antsy to get that endorphin rush.
   Start small. Most of the time, when we decide to start a new workout routine it’s because we’re motivated to do it. It’s great to have motivation, but it can be a double-edged sword. Why? Because motivation can fool you into biting off more than you can chew. In the beginning, you want to start slow. This way you'll keep at it. Remember, the goal is to get in the habit of doing the workouts, not to do intense workouts.
   

   • It's important to progress slowly when you're just starting off. It'll be easy to do more and it'll be easier to hurt yourself. Increase your time or intensity a bit at a time, making sure not to over-exert yourself. And if you have an injury or medical condition, make sure your routine is healthy and, above all, doable.
   Allow time for recovery. You'll have days when you're in the zone and dreading getting out of it. Then, you wind up in a puddle on the floor and your muscles feel like jelly for the next week. Avoid that. Give your body time between sessions to recover, even if your mind says, "Go, go, go." You may not be able to exercise tomorrow, but you'll be able to exercise in the long run.
   

   • For strength training, it's very important to give your muscles time to repair themselves. Don't work out the same muscle group two days in a row—the muscles are literally ripping as you strengthen them. Let them heal.
   Consider rewards and punishment. Sometimes the thought of being skinnier or being healthier isn't strong enough. These things are in the future and they're too abstract to grasp onto now. If intrinsic motivation is a problem, consider making it extrinsic.
   

   • Reward yourself. If you stick to your workout routine for a month, take a day-trip to your favorite spot. Go shopping. Take a nap. You've earned it.
   • If rewards don't do the trick, think about punishment. If you don't run that 5k 3 times this week, you'll donate $200 to Sarah Palin's 2016 presidential campaign. That ought to do it.

Assemble Your "Equipment"

1. Have the knowledge. Not only do you have to be equipped with the ability and the machinery, but you have to have a grasp on what it is you're doing. Here are some basic terms you should start incorporating into your vocabulary:
   

   • Maximum Heart Rate. A basic starting point is 220 minus your age. For your specific maximum heart rate, consult a professional. Do you know yours?
   • Set. This term is used during weight training. It's the same exercise repeated a specific number of times. You might hear someone say, "I did three sets of 12 on Monday and 4 sets of 10 on Wednesday."
   • Repetition or "rep." This is the number within the set. As in, "I did three sets of 10 reps each."
   • Warm up. This is not the same as stretching. Warming up is doing very light exercise, like walking before a run. It increases blood flow, heating up your muscles. Stretching should come in at the end of your work out.
   • Cooldown. Never do a full-stop; your body will have no idea what happened. Instead, go at a reduced speed for whatever activity you were doing, cuing your body that it's nearing relaxing time. Stretching is often part of a cooldown, for the record.
   Get the right shoes. You need to choose the right type of shoe for the kind of workout you’ll be doing. And yes, it does matter. A shoe made for running is very different in a number of ways from a shoe made for basketball or tennis. Even walking shoes differ from running shoes.
   

   • Running shoes have no lateral stability built into them because you don’t move your feet laterally when you run. You’re only going forward. A running shoe is built to give you support and stability as you move your foot through the running gait cycle. Basketball and tennis shoes both need to be stabilized laterally. That's because you move your feet side to side a lot when playing these sports. runners land more on their forefoot while walkers have a heavier heel strike. So for running you want a shoe that has more cushioning on the forefoot, while walking shoes should have stiffer rubber to support the heel.
   Make it easy with the extras. Sometimes it's the little things that help the most. Get some nice workout clothes—something you feel good in. Invest in an iPod or MP3 player to make the time go faster. Another possibility is a dog, but there's a lot less guilt involved about shoving an iPod into a drawer and forgetting about it.
   

   • If you're hitting the gym, get a good water bottle and towel. Having items set aside for this specific purpose somehow makes it easier to get going. You feel more invested and you have concrete reminders of your efforts.
   Consider home equipment. Gyms are, by no means, for everyone. And for those of us that don't live in perfect weather 300 days out of the year, home equipment may be the easiest solution. Think about investing your dollars into one or more of the following:
   

   • Treadmill. An easy way to get in the cardio is to invest in a treadmill. Start at a walk for that 30 minutes a day that's recommended and up it from there.
   • Free weights. To strength-train, purchase some barbells or dumbbells (for beginners, choose the latter). Some sets are adjustable, making it a one-stop shop, regardless of progress.
   • Other strength training equipment. Think about medicine balls, weight stacks, and flexible bands or rods. They're good ways to change up your routine, especially if you're starting to get bored.
   • Exercise ball. With this one, make sure you have a grasp on what you're doing before you get on the ball and just end up having a bouncing good time. If you don't do it right, you could either hurt yourself or not end up working the muscles you intended.
   • Exercise videos and DVDs. Some DVDs and videos are tripe, so watch it (or get recommendations) before you go about the routine. Once you find one you like, nail down the proper form by working in front of a mirror if possible.
   Join a gym. For a monthly fee, you'll have access to rooms full of equipment, classes, and possibly a trainer. Everything you could possibly need will be at this location. It couldn't be much easier, especially if you find one close to work or home.
   

   • That is, as long as you actually go. Sign up for a class—having the same weekly schedule will make it easier to stick to. Or train with a trainer or friend -- when someone else is expecting you at 2 PM, you have the added pressure of letting them down.
   Find a team. Okay, so you don't literally need a team, but something akin to that is a good idea. Join an intramural volleyball team or a rock-wall climbing group. Having other people to break a sweat with you makes it a lot easier—and the time passes by more quickly, too.
   

   • If a team sport is a bit too much to ask, get a buddy. Even if they can just accompany you to and from the gym (but not necessarily during), great. They'll hold you accountable and make the pre- and post-workout more enjoyable.

Getting Started

1. Build up gradually. As you progress, you'll find that your routine is just too easy. It may be tempting to be content with that, but push yourself. When you notice that you can go harder, do so. Doing what you couldn't do before will feel good.
   

   • Though it'll take a bigger chunk out of your schedule, allow your body plenty of time to warm up and cool down. For the actual workout, listen to your stamina: Do what you can and progressively work to more, about 60 minutes of exercise 5 or so days a week.
   Get creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. It all counts.
   

   • As you explore activities, you'll most likely find something that tickles your fancy. When you do, latch onto it. Was swing dancing surprisingly enjoyable? Great! That's one more hour each week you'll stay moving. The more the merrier, after all.
   Listen to your body. Realistically, if you're starting a new workout routine, you're gonna get worn out. At the beginning it's very important to know what you're capable of and listen to your body. If you hurt yourself, there's no more getting in shape.
   

   • If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. While that may be tempting for faster results, you'll get zero results if you're down for the count.

Monitor Your Progress

1. Stick with it. That is to say, don't miss workouts. If most of us are being honest our workout history looks like this: workout for a couple of months. Get sick and stop. Spend a couple months getting back to where we were. Life gets hectic and stop. Spend a couple months getting back to where we were. See the pattern? Yep, no progress. So whatever you do, stick with it. Otherwise you'll get nowhere.
   

   • You'll be amazed at how much easier it is when you do (or how much harder when you don't). And when things are easier, you're more likely to do them. The second you start skipping, it's all downhill (or uphill, depending on your perspective) from there. So don't.
   Switch it up. Awesome -- you're out there and going. Now your biggest problem is plateauing and getting bored. You'll know when this is happening -- your motivation is waning even though your skills may not be. The same gusto just isn't there anymore. The answer? Do something different.
   

   • If you've been running that same 5k five days a week, take it outside. Find a new trail, start running at night, or start for a 7k. If that's not enough, pick up a new activity entirely. A yoga fan? Try pilates. Always wanted to try kickboxing? Go for it. You're ready.
   Make new goals. When you feel it's time, reassess your fitness level. What are you capable of now that you weren't before? What's your heart rate like during these activities? Odds are everything's better—time for a new challenge!
   

   • It's all about staying motivated. Have you gotten really close to your weight loss goal? Great! Now let's start thinking about muscle definition. Have you been hiking that one trail without fail and with ease since you started? Time for the harder one. This new you needs new goals. In time, a new goal will be a reward. After all, look how far you've come.
     
     Alright, it's official. You've decided to start working out. Great! Your body (and mind) will thank you for it shortly. But how and where do you begin? On this page, obviously. Let's go!
     

The Six Pack Diet

1. Go for the good carbs. The way to a man's heart is through his stomach...and the way to a man's abs is through the kitchen. If you're not eating right (man or woman notwithstanding), your abs will (or won't, rather) show it.
   

   • Not all carbs are evil. It's the simple, white carbs that you want to avoid. Whole grains (aka "slow carbs") are rich in fiber and go through your system much more slowly (hence the name) than simple, refined carbs (the white ones). So don't shy away from the browns -- brown rice, quinoa, whole wheat and oats.
   Pack on protein early in the morning. Because straight up, you'll eat less (and it's the building blocks you need to build muscle tissue). People who got 35 grams of protein at breakfast were less hungry throughout the day and saw favorable changes in the hormones and brain signals that control appetite.
   

   • Getting six pack abs isn't necessarily about counting calories. But you do need to get rid of the fat on top of your abs to expose the muscles underneath them -- and eating a bit less will get you on track.
   • Eating any breakfast was associated with increased feelings of fullness, a reduced desire to eat, and lower levels of ghrelin (a hunger-stimulating hormone) throughout the morning. But a protein-packed breakfast was associated with these benefits over the course of the entire day.
     • This doesn't mean go for the ham steak and eggs. To keep your calorie and fat levels in check, opt for Greek yogurt, egg whites, and Canadian bacon.
     • What's more, your body burns more calories breaking down protein than it does carbs and fats. Every little bit counts, right?
   Cut out processed goods. Consuming most of your calories from processed and fast foods is going to produce an unhealthy body lacking in nutrients. Foods that have been through some sort of preservation have had their nutrients taken out and are really just empty, unhealthy calories. Definitely a no-go for a trim waistline.
   

   • To make matters worse, processing then adds in unhealthy fats, a ton of sugar or sugar substitute and synthetic vitamins and minerals. Most of these ingredients, including artificial sweeteners, artificial colors, hydrogenated oils and high fructose corn syrup, are not even recognized as edible by your body. Think about that. These non-food ingredients are considered toxins and most will end up languishing in your system, often stored with fat.
     • Anything that's packaged is a processed good. That includes your "health" foods, too. Look for the top super foods (nutrient-dense, low-calorie fruits and vegetables, like broccoli). These give the most vitamins and minerals to energize your body and heal and prevent strain to the muscles.
   Drink loads of water. Research shows that people who drink and drink and drink water lose more weight and keep it off long term. What's more, it'll up your metabolism to boot.
   

   • In a recent study, a 30% increase (albeit temporary) was seen within 10 minutes of participants drinking 17 ounces of water. And it's best to drink it cold -- your body takes energy to warm it up.
     • And you'll naturally cut out those sugary, empty calorie drinks like sodas and processed juices. That's killing two birds with one stone.
   Consume healthy fats. Dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado is actually good for you. While it's true that eating fat ups your caloric intake like none other, as long as you keep it between 20-30%, it can help you get results fast. That's because it helps stabilize your insulin levels which, if they get too high, can cause fat retention.
   

   • In addition, consuming fat will keep you sated for a longer period of time; eating just protein or carbs leaves you traveling back to the fridge. So as long as they're the good fats, you're good to go.
   Eat often. Your body should never go hungry. When it goes hungry, it likes to cling onto fat and tell you to chow down on that pizza. If you're never hungry, your metabolism is always up and you're never left wanting.
   

   • Eat three standard meals and three snacks, equaling six times a day. Concerned about overeating? Don't be. Because the foods you'll be piling on are high in fiber, protein, and nutrition, you'll be sated with smaller amounts.

The Six Pack Workout

1. Keep it varied. You don't want your body to get used to your workouts. Once something becomes easy, step it up a notch. Constantly challenging yourself is the only way you'll see results you've never seen before.
   

   • Each time you exercise, make sure to target different muscle groups. Do somewhere between four and eight moves and don't repeat the same moves the next day. Keep your muscles guessing by constantly changing up your routine. But, as always, check with your doctor if you're 45 or older.
     
     Exercise your core muscles. Once the fat on top of your abs is gone, you'll need washboard abs to be underneath. In the comfort of your home, you can exercise your core muscles -- it helps posture, too!
     

     • The plank: You can't just focus on what's on top -- it's what's behind your abs too -- your back! And doing the plank works both. With your forearms on the floor and your toes into the ground, lift up your core and thighs off the floor. Make sure your elbows are in line with your shoulders. To do it right, keep your butt and abs flexed.
     • The reverse crunch: Upper abs are easy; it's the lower ones that are hard. This exercise is much like a crunch, but with your feet in the air. To start, put your arms at your side, keeping your palms down. Place your knees over your hips, using your abs to place your body. Instead of moving your head toward your knees, move your knees toward your head. Hold your knees briefly as close to head as possible and then lower them back towards the mat.
     • The Bicycle: This exercise targets your back and sides, in addition to your upper and lower abs. Lie on a soft surface like a yoga mat and make a pedaling motion in the air. Alternate raising shoulders toward the opposite knee. Make sure to work both sides evenly. 2 sets of 12 reps is a good place to start.
     Start weight training. If you're going for a six pack, you'll need strong pecs, shoulders, and back too. Your entire body needs to be on track, not just your abs.
     

     • Wood Chop: Using a free weight or medicine ball, kneel down on one knee. Lift the weight up, with both hands, over the shoulder of your leading foot. Lower the weight to the other hip, hold, and bring back up. Always make sure your entire body is facing forward. Aim to use a weight that fatigues the muscle in 12 reps.
     • Trunk Rotations: Working with a dumbbell or medicine ball, get into a sitting position, knees bent and feet flat on the floor. Lean back slightly to engage your abs. Bending at the elbows, hold the weight close to your core and twist from side to side. Pause at the end of each rotation.
     • Dumbbell fly: Grab some free weights and sit on a stability ball. Walk it forward until it's your head and upper back that are balancing on the ball. Push the dumbbells up and out, directly above your elbows. Swing out and back in, slowly. Keep your abs flexed at all times and your arms loose, not locked.
     Blast fat with cardio. The absolute quickest way to get rid of fat is cardio. While it's important to do cardio and it's important to work with weights, it's most important to do both in tandem. You need to burn and blast away the fat to see the results you want.
     

     • This doesn't necessarily mean running. Swimming, boxing, cycling, and tennis are also great alternatives (amongst many) if you don't feel like hitting the concrete.
     • Consider high intensity interval training. Most studies have shown that the benefits of cardio are amplified when done in intervals. Work out as hard as you can for 30 seconds, relax for a minute, and repeat 9 more times. And you'll get your workout in super quick.
      Enjoy your 6 pack!

How to Make a Workout Plan

It's very easy to start working out, but to achieve your desired goals, a blueprint for success must be forged. Read sources & citations if you don't have the time, we have included a workout plan builder app for you to use. For now, prepare to make a plan like the legends in Bodybuilding.

In this article, we will show you how to write a complete workout, nutrition and even supplement plan for ongoing gym success. First up, we're going to explain the main ways of organizing your routine. For example, you can do the 2 body part a day routine, split workout plan (workout every 2 days), or exhaust every body part daily like a chain smoker attempting a one off cross country track.

 Research & decide your routine type and exercises. Once you've figured out the appropriate routine type, research and choose the body parts for your chosen days. For example, on day 1 (Monday) you do a 2 muscle a day routine consisting of chest & triceps exercises.

Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay. Note every increase and failures in the plan and work on improving your weaknesses.

To progress in weight with most exercises, start out on 3x12 reps the first week, increase to 3x13 week 2, 3x14 week 3 and 3x15 week 4.

Increase the weight on week 5 and drop the reps back down to 12. For body weight exercises such as pushups and dips, wear a weight vest/belt and add weight.

Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains. The longer you keep this up, the bigger you will be.

If you want to build as much strength and tone as possible, however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.

Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range. Furthermore, training in the 8-12 rep range is recommended for hypertrophy training, which will only encourage further muscle growth and tone.

Start a Diet. Unfortunately, over 60% of people who start training quit the 2nd week. This is due to seeing no gains. Fitness experts tell us the facts time and time again but still, it's ignored time and time again. Anyhow, we will stress it one more time. Make a diet. And stick to it. If you're overweight (i.e., endomorphic body type), you must cut your fat intake and glucose (sugar) consumption to near 0%. This means no junk foods high in glucose and sodium (salts). Go for foods high in protein, low in carbohydrates and almost no fat, salt or sugar.

If you're a skinny bloke, this doesn't matter too much, however if you do not minimize sugar intake and fat , you will gain what bodybuilders refer to as dirty bulk. Eat every 2 hours and make it clean and big. This will make you gain clean bulk (muscle), the most desired body.

Optional Supplementation. Supplements are currently at a peak of popularity in today's markets. Some believe they work, some don't. In our opinion, they are supposed to be just as the name intends, to supplement. If you are having a hard time consuming enough protein, carbohydrates, minerals vitamins, essential amino acids etc, only then would I approach supplements.

Choose the Right Workout Clothes

While many people want to look good while they exercise, your workout clothes should be less about fashion and more about comfort and fit. What you wear can impact the success of your workout. Some forms of exercise, such as biking and swimming, will require specific pieces of clothing. For general workouts, it is best to wear something that fits well and keeps you cool. Choose the right workout clothes by considering fabric, fit and comfort.

Choose a fabric that provides wicking. Look for a synthetic fiber that will allow your skin to breathe by wicking--drawing the sweat away from your body. This will help keep your body cool while you exercise. Polyester, Lycra and spandex work well.

Look for clothing that is made from polypropylene. Some lines of workout clothing will contain COOLMAX or SUPPLEX fibers, which can help you manage your body temperature.
Wear cotton if you do not anticipate sweating a lot. Cotton is a soft, comfortable fiber that works well for light workouts, such as walking or stretching. When cotton becomes sweaty, it can feel heavy and cling to your body, so it would not work well for more intense or aerobic activities.

Choose good brand clothes with specific workout technology (not just a generic polyester). Reputable brand clothes such as Nike Dri-Fit are generally of a higher quality than a generic brand.

Getting the clothing to fit well

Pay attention to fit. Depending on your own body image and personal style, you may prefer workout clothing that is loose, and covers most of your body. Or, you might want to wear fitted outfits that allow you to see your muscles and curves as you exercise.

Tailor your attire to the specific activity. If you are running or biking, do not wear long pants that might cause you to trip or get stuck in the pedals. For yoga and Pilates practitioners, avoid clothing that will not move with you during different poses.

Incorporate supportive undergarments into your workout wardrobe. Women should look for a good sports bra that offers support and flexibility, and men will want to look for a protective cup if they are playing contact sports as part of their workouts.

Choosing clothing

Choose clothes that you find attractive. While function and fit are the most important elements, you want to feel good while you are exercising, otherwise you might be tempted to cut your workout short.

Choose clothes according to your needs. Men can wear shorts with t-shirts for workout and women can wear leggings with tops and t-shirts for comfortable workout. People who don’t like shorts can wear workout pants or flair pants for workout in gym.

For winter season you can use to wear full sleeve t-shirts or sweatshirts for workout which helps to keep body warm and give enough comfort.

Buy a few pairs of branded workout clothes in different colors for routine. Don’t use to wear same color daily. Also buy a pair of good sports shoes for workout. You will feel more active in shoes and they also protect your feet from injuries. Buy few pairs of cotton socks.

Wearing the workout clothing

Layer your workout clothes during colder months. If you exercise outdoors, you will want to add a few layers of clothing during the winter, and even during fall and spring if you workout in the early mornings or late evenings. Wear items you can easily discard as your body temperature heats up during your workout.

Wear the appropriate footwear. Runners, tennis players and trainers will want to choose a workout shoe that protects their bodies and boosts performance. Make sure you wear a comfortable athletic shoe that supports your feet and ankles.

How to Begin Mixed Martial Arts

Mixed Martial Arts (MMA) is a full contact combat sport, known also as cage fighting or ultimate fighting. The main features of MMA are its exciting combination of striking and grappling techniques from standing or seated or ground positions, allowing a range of sports persons with fighting training to compete.

While the sheer physicality and potential for getting hurt involved in MMA workouts are not to everyone's liking, done well they can be an excellent workout, a lot of fun, and if you're really good, it might even be a career. If you're interested and keen on giving it a try, at the very least you'll find out whether it's for you or not, and at the most, it's likely you'll enjoy the experience.

Steps

1. 
   1
   Consider what you want from getting involved in MMA. Do you want to fight in a cage or ring? Do you want to get a good workout and learn basic fighting skills? Do you want to mainly grapple, or go full contact? Although you can always change your mind later, it is important to think about your end goal before you really get into your training, as this will guide your choices and your own limits. Importantly, what is your current martial arts background? Any of the following martial arts backgrounds form a great basis for getting involved in MMA:
   

   • Karate, muay Thai, judo, catch wrestling, amateur wrestling, and Brazilian jiu-jitsu.
   • And common techniques or moves that are useful for MMA include: boxing,kickboxing, kneeing, punching, elbowing, footwork, clinching, take-downs, throws, striking, wrestling, submission holds, etc.^[3] You may know some of these already or you may have to be prepared to learn a much wider range of martial arts techniques if you're fairly new to any martial arts.
2. 
   2
   Talk to people you know who train in MMA. You may be very surprised to find out how many people around train in some form or another of MMA. These people can be very good sources of information regarding different schools and their training methods. Some schools are very serious, training people to fight at the amateur or pro level, while other schools are more relaxed. Ask them why they prefer one approach over another, to help you make up your own mind as to what you prefer.
3. 
   3
   Visit a few schools or classes. Most reputable schools will let you sit in and watch a class. Pay close attention to teaching methods, as well as the interaction between fighters. If you like what you see, ask the class instructor if you can come back for a trial lesson, usually free or very cheap. It is important for the instructor to assess your abilities and to place you in an appropriate beginner's stream when first starting, as you'll have a lot to learn.
   

   • Find a school that you like, with people you like. You're going to get very close and swap a lot of sweat. Don't be afraid to go some place else if you are not happy.
   • Find out about what you're going to do in classes. This is very important! There is a chance that you will get hurt, even during your first class. Are you prepared mentally and financially for this? Be sure that you are, and keep in mind that other people besides yourself may be affected if you are injured. Ask all you can about the classes and what ways that the school tries hard to ensure that beginners can learn without injury, etc.
4. 
   4
   Get your gear together. You'll need to consider both clothing and protective gear.
   

   • In terms of basic body clothing, men tend to wear shorts and t-shirt, while women wear sports bras and shorts.
   • In terms of protective gear, it is important for men to wear groin protectors, and for all fighters to wear a mouthpiece. It's very important to properly fit the mouthpiece, so if you're not sure how, ask someone to help you.
5. 
   5
   Attend your first class. You'll probably be a bit nervous, and you'll likely be fired up to prove yourself but there is no need to feel this way! Don't be nervous about how bad you will look; everyone was a beginner once. Try to fit in, and just take in the experience.
   

   • Relax. The biggest mistake that new people tend to make is that they do not know how to relax. Don't think that you're going to be great the first day, or that you need to submit someone to show that you belong. When you "go too hard", all you're going to do is wear yourself out, and probably get yourself or someone else hurt.
6. 
   6
   Focus on breathing properly. Unless you have wrestled, sparred in martial arts or boxed before this experience, you're probably not ready to know how it feels to have someone punch or kick you. You're probably not ready to have someone lay their body on your chest, taking your breath away. The key is to maintain long, steady breaths. Many people forget to breathe, depriving themselves of the oxygen their body and muscles need to work. Find yourself a good instructor who will take you through the breathing requirements and talk about reactions and expectations before you're actually subjected to them. Question instructors who do not do this for beginners.
7. 
   7
   Listen to everything, especially the small details. The majority of what you'll learn is based on technique. If you do not learn good technique from the outset, you will always have problems with your fighting skills. Learning MMA often means making very small adjustments to what you're doing and already know from your other fighting experience, but be open to these changes because in MMA, they make all the difference in the world. Too many people think that they do not have to pay attention to the small details. After a while, these people become frustrated and sometimes tend to quit because nothing they do works.
   

   • Learn the MMA lingo. There will be a lot of new words and phrases for you to grasp initially. It's a good idea to borrow books on MMA, or to do some online reading, so that you're aware of what all the terms mean and of any special abbreviations, exclamations, and fight talk.
8. 
   8
   Finally but importantly, learn when it's appropriate to tap. "Tap" is MMA speak for "quitting or giving up". And as a learner, knowing your limits is a sign of strength and smarts, not a sign of weakness. Pushing yourself too far, too beyond your skills-base will get you hurt and may put you off continuing with MMA. When something hurts, or you feel yourself about to be hurt, tap! You aren't tougher than everyone else. Many MMA techniques only take a very little bit of movement to go from pain to serious injury. There will always be someone there, maybe much bigger or much smaller than you, who can hurt you. Swallow your pride, and remember you are ultimately there to learn. In time, your strength, skill, and MMA prowess will grow considerably; until then, keep self-preservation foremost in your training mind.

7 Easy Ways to Improve at Basketball

Are you interested in becoming a better basketball player? Whether you're a beginner or hoping to get off the bench and into the game, there are always ways to improve your basketball skills. After all, even the most competitive of players train their hardest everyday! Try developing your position, or learn to dribble better, and you'll be well on your way to the NBA.

Dribbling Exercises (Basic)

1. 
   

   1
   Use correct dribbling posture. Your knees should be shoulder-width and you should be on your feet ready to move around. Don't stand with your knees locked. When you dribble, bounce the ball no higher than your waist. In a defensive crouch, the ball should come no higher than your mid-thigh.
   
2. 
   
   2
   Learn to dribble. Do as much as you can starting out, you'll need to start getting a feel for how the ball moves and responds to the force you put on it. It's also a good idea to exercise with each hand by itself to get comfortable going to the right and to the left. Alternate bouncing it quite hard and quite softly.
   

   • A good dribbling exercise to start with is to dribble twenty times in a row with your right hand and then switch and dribble twenty times in a row with your left hand. Do three sets of this when you start a basketball routine and three sets of this at the end.
   • Stay still at first, but keep your knees bent and bounce on your toes to stay moving. When you get comfortable dribbling from a stationary position, do this same exercise while walking. When you get comfortable walking, start running.
3. 
   
   3
   Alternate hands on the move. This is called a crossover. Start dribbling down the court or in your driveway in a zig-zag pattern: go forward and right for two steps and then bounce the ball over to your left hand and go forward and left for two steps. When you get that down, do the same thing backwards.
   

   • Set up a row of cones fives yards apart in a straight line to dribble around.
4. 
   
   4
   Keep your eyes up. One of the most important skills to learn in the early stages of dribbling is to dribble without looking at the ball. It's hard at first, but eventually you'll need to feel the ball without needing to see it. Pick a point (like the rim of the basketball hoop) to fix your eyes upon as you start dribbling and run through your dribbling exercises.
   
5. 
   
   5
   Dribble constantly. Learn to 'feel' where the ball is at all times, have control over it, and be able to do anything you can with it.
   

   • Try not to let the ball touch your palm. A good dribble comes from your fingers.
   • Spend any free down time you have dribbling the basketball. Dribble up and down the court or wherever you're practicing. Dribble a basketball when you walk to school or to your friend's house. It's very important to practice as much as you can.

Dribbling Exercises (Advanced)

1. 
   
   1
   Develop your power dribble. Think of power-dribbling as the "run" in crawl-walk-run. When you're first starting out, your biggest concern is making sure the ball comes back close to your hand, but eventually you need to make sure the ball comes back to your hand as quickly and with as much force and control as possible.
   

   • It's all in the wrist. To develop your power dribble, alternate bouncing the ball as you normally do and then with a few degrees more power. Don't bounce it so hard you lose control: bounce it firmly several times in a row without letting your arm come way up when you dribble it back down, then alternate back to a casual dribble.
   • Try dribbling in the dirt. You'll have to bounce the ball extra-hard to get it to come back at the same speed you're used to. When you get used to that, move inside and dribble like you've been dribbling before.
2. 
   
   2
   Practice your power crossovers. A crossover is the dribble that alternates the ball between the hands. A quick crossover makes it harder for a defender to steal the ball or force you out of your movement. In the late 90s, Allen Iverson was known for his extremely fast and powerful crossovers.
   

   • Start by power dribbling four times with your right hand and make the fifth dribble a hard crossover to your left hand. Do the same thing with your left. Then, make it three before the crossover, then two, eventually switching between your hands a few times with your power dribble, then build it back up.
3. 
   
   3
   Dribbling sprints. Run suicide sprints on the court while power dribbling. Dribble from the baseline to the free-throw line and back, then dribble to the three-point line and back, then to half-court and back, then the full court. Every time you reach a point, touch the line.
   
4. 
   
   4
   Dribble two balls. When you're getting really confident in your power dribbling, try to dribble two balls simultaneously. This helps ingrain the dribbling and make it subconscious. If you can power-dribble two balls simultaneously all the way down the court, you'll be in great dribbling shape.
   

Shooting Exercises (Mechanics)

1. 
   1
   Remember BEEF+C when shooting. This mnemonic device should help you remember the fundamentals of shooting the basketball:
   

   • B=Balance. Make sure you are balanced before you shoot. Your feet should be planted at shoulder-width, your knees should be flexed, and you should be ready to jump
   • E=Eyes. Keep your eyes on the basket while you shoot. Imagine there is a dime balancing on the front of the rim and that you're trying to knock it off with your shot.
   • E=Elbow. Keep your shooting-elbow tucked in towards your body when you shoot.
   • F=Follow Through. Make sure you follow through with your shot; your shooting hand should look like you are about to reach into a cookie jar on a high shelf.
   • C=Concentration/Awareness. This is the most important part of shooting. Focus on where the ball is going. Once you've made the decision to shoot, commit to it and focus on making the shot.
2. 
   
   2
   Practice shooting "one-handed." The shooting motion is almost entirely in your dominant hand, so practice that way. If you're right handed, the purpose of your left hand is to stabilize the ball as you prepare to shoot. It's only there to make sure the ball doesn't slip out of your right hand. Although you need to make sure you don't use this technique while playing a match; it will most certainly lead to a faulty shot, and has very less chances of actually going in.
   

   • Use the pads of your fingers and hold the ball so you see light through all of your fingers. As you shoot, push the ball toward your target while rolling it back toward you. This is called "English" or "spin."
   • Practice this while lying down. Shoot your basketball straight into the air so it comes back down onto your hand. You can do this for hours, while listening to music, or when you're having trouble sleeping. The ball should feel like part of your arm, extending into the hoop.
3. 
   
   3
   Practice lay-ups from both sides. A lay-up is all about dribbling, mechanics, and approach. Using the proper form, you should make a lay-up every time. Practicing lay-ups especially with your non-writing hand is a great way to make you a more versatile player.
   

   • Dribble toward the basket from the three-point line at a diagonal. When you get to the lane line, you'll have two more steps to the hoop. If you're on your right, dribble one last dribble when you step on the lane line with your right foot, then plant and jump from with your left. If you're on the left, do the opposite.
   • On your right side, bring your right hand up with the ball in it and your right knee up at the same time. Imagine your elbow was attached to your knee with a string. Lay the ball off the backboard by aiming at the top right corner of the box behind the rim. Don't try to bounce it off with any force--your momentum coming in and up should do most of the work.

Shooting Exercises (Accuracy)

1. 
   1
   Go around the world. Once you've got the mechanics of your shot down, practice shooting from different parts of the court. For this exercise it helps to have a friend or teammate grab your rebounds and pass the ball back quickly. This drill involves at least 7 positions, but you can tailor it to your needs. You have to make each shot before you move to the next position on the court. Do it as quickly and with as few shots as possible.
   

   • Start by shooting a lay-up. Run immediately to the baseline at a point in between the lane line and the three-point line. Have your friend pass you the ball and keep shooting from there until you make it. From there, run to a point in between the corner of the lane and the baseline and shoot again. Then move to the corner, then the free-throw line. Keep moving around the lane until you've made your way around.
   • Expand the game to include the same points on the three-point line when you're consistently making shots in the lane. Like Brennan Idor.
2. 
   
   2
   Shoot free-throws until you can do it in your sleep. An undefended shot, free-throws are the purest display of shooting mechanics. You can't let your feet leave the ground, so you've got to perfect your motion and your accuracy.
   

   • See how many free-throws you can hit in a row.
   • Practice shooting free-throws when you're cold and when you're totally winded. If you can consistently make free-throws while breathing heavily after running lines or doing dribbling drills, you'll be in good shape for a game.
3. 
   
   3
   Practice fade-aways, hook-shots, other close-range techniques while being defended. It's never going to be easy to get off a clean shot. If you've been practicing by yourself and making all kinds of shots from all distances, it can be quite a shock to get in the game and hit nothing but bricks. A defender hurries you, gets in your face, and will try to steal or block your shot.
   

   • A quick turn-around or fade-away shot will require you to over-correct with your arm for going backwards. You'll lose the strength you get from pushing off with your legs.
4. 
   
   4
   Play "Horse" This playground game is perfect for developing shot proficiency from all corners of the court. When you call your shots, it's tempting to shoot the easy ones, but when you've got someone else picking where you shoot, things can get a lot more interesting.
   

Practicing Defense

1. 
   1
   Develop your defensive stance. To be an all-around good basketball player, you'll not only need to be able to make the clutch three-pointer, but to get back on defense and block a shot. The first step in developing your defensive game is in your stance.
   

   • Keep a wide base with your weight on the balls of your feet. Keep your butt down and your hips back.
   • Your arms should be always up and out. Don't reach in or touch the offensive player too much or you'll be called for fouls. Use them to distract the player and try to block passes and shots.
   • Focus your eyes on the player's waist and chest, not the ball. This will give you more of an idea where he will try to go.
   • Make sure that you don't focus on the opposing player's stomach or feet. They will beat you to the basket every time if you do so.
2. 
   
   2
   Practice your shuffle step. A common basketball practice drill will include shuffle-stepping (moving quickly sideways) down the court and back. Practice switching directions by having a teammate dribble left and right. Move back and forth in the defensive stance while mirroring the movements.
   
3. 
   3
   Trap the offensive player with your feet. Push the offensive player toward the sideline by putting your lead foot in between his lane to the hoop. So, if he's coming down the middle, push him to the left by leading with your right foot. You want to close off the access to the lane and to the basket, so trying to push the offensive player toward the side will mess up the offensive plan.
   

   • Have a teammate dribble down the court from one baseline to the other. Play defense with your hands behind your back, forcing the dribbler to change directions with your feet. You'll need to quickly shuffle step down the court to stay ahead and direct the person with the ball.
4. 
   4
   Don't jump. A common mistake players make is jumping too often to try to block a shot. When you're off your feet, you're less useful as a defender. If you think the person you're guarding is going to shoot, raise your hands in the air, but don't jump. Disrupting the view of the basket can be just as effective in making the shot miss as blocking it.
5. 
   5
   Box Out. When rebounding box out and slip in front of another rebounder to intercept, always box out.

Improving Teamwork

1. 
   
   1
   Learn to pass. It may sound obvious, but making crisp and accurate passes can be the difference between a good team and a collection of individual players. Even if you're all talented individually, learning to work well as a unit is necessary for success on the court. Team drills will help your group become efficient passers:
   

   • Simulate a fast break. In a group of five, move all the way down the court without dribbling the ball, letting the ball touch the floor, or moving your feet when the ball is in your hands.
   • Play hot potato (literally). Having someone control some music playing in the background and pause it suddenly. Whoever is holding the ball when the music stops is out. You should be passing quickly and and crisply, without dribbling. As you as you get the ball, look for someone to pass it to.
2. 
   
   2
   Learn the role of your position. If you play for a team, you'll have a particular role that's yours to play. While it may be fun to drop back for a three-pointer every time your hand touches the ball, it's typically not the job of the center to do that. Talk to your teammates and your coach to find out where you need to be on particular plays.
   

   • The point guard is the court general. At this position, you need to see the court and set up the offense. You need to be a selfless passer and good shooter. You also need to have a good handle of the ball and court vision.
   • The shooting guard is the back-up to the point guard. Usually, this is the best shooter or offensive player on the team.
   • The small forward is the most versatile. You need to be a good shooter with the ability to go up for rebounds on offense or defense, and good vision to be able to kick the ball back out to the guards to set up the offense again.
   • The power forward is a good defensive player, shot blocker, and an excellent player in the lane. This is maybe the most physical player on the team.
   • The center is (among other things) probably the tallest player on the team. You should also be an excellent rebounder and passer, with the ability to control the lane game on offense.
   • Use other players for inspiration. When you watch an NBA or college game, specifically watch the players who play the same position you do. Where is the power forward while the shooting guard takes a three-point shot? What does the guard do while the center goes up for a rebound on offense?
3. 
   
   3
   Learn to set clean picks or screens. A pick is set when you're on offense and block a defensive player with your body to allow your teammate a clear lane with the ball. You need to have your feet set cleanly and be static, or this will be called a foul. It requires a great deal of communication with your teammate, who should drive the defensive player into your pick, instead of you driving yourself into the player.
   

   • Stand still and up straight, your hands clutched at waist-level in front of you and your feet flat on the floor. Let your teammate come around you. Be strong, and be prepared to absorb a blow.
4. 
   
   4
   Develop creative plays that utilize your team's strengths.  The goal of a play should be to break through the defense and get the ball to an open player for a shot. Give basic pick patterns names and let the point guard run them on offense. Practice these with cones for defenders and get your timing down.
   

   • The most basic play is for one of the forwards to come out and set a pick for a guard. The guard then drives to the inside lane and kicks it back to the forward, who should be either open, or matched with the (probably) shorter defender originally guarding the guard.

Developing Mental and Physical Stamina

1. 
   
   1
   Run regularly. A full-court game of basketball includes a lot of running. Players not accustomed to the running will become winded very quickly. You don't even have to be the best defender or shooter if you can outlast your opponents on the court. Here are some running drills to work on and get your stamina up:
   

   • Superman Drill. On a court, start on one baseline and run to the nearest free-throw line. Drop and do 5 push ups on your fingertips, then stand and run back to the original baseline, then run to the three-point line, drop and do 10 push ups and continue on that same idea for every line on the court, back and forth, until you reach the first line again. Shoot at least 10 free throws after the drill while you are tired.
   • "Kill Drill": this is a full court, down and back timed drill. If you're really out of shape just start with maybe 4-6 "down and backs" in 1 minute 8 seconds (starting at 1 baseline running to the other and returning to the original). Sounds like a sufficient amount of time until you run the 160 feet (48.8 m). After you build up some stamina, try 13 down and backs in 68 seconds. Again, shoot at least 10 free throws while fatigued.
2. 
   2
   Learn everything you can about the game. Playing smart is just as important as playing well. Official NBA rules are available for free online, so it helps to brush up on them before playing the game. You may find something clarified that you’d misunderstood.
   

   • Talk to other players, check websites, ask coaches for their tips. Knowing the historical rules also helps too. Watch old games, watch streetball games, read about the invention of basketball.
3. 
   

   3
   Always be a team player. Look for the open player and pass the ball. Don't hog the ball when you've got it and try to take low-probability shots that waste your team's chance at points.
   
4. 
   4
   Increase your vertical leap. If you're fast, and agile, and can jump, you can get rebounds even over a taller player. Most super tall guys don't put all their effort into rebounds since they don't have to. You can beat them if you work at it.
   

   • Try jumping rope. Jump rope as fast, long, and hard as you can. The better you can do this, the faster footwork you can have on the court.
5. 
   5
   Do lots of push-ups, specifically fingertip push-ups. You will be amazed at how much better you can palm the ball if you have strong fingers. Even if you think you don't have large enough hands to palm the ball, it can be done if you have stronger fingers.
6. 
   6
   Work on your core strength: abdominal crunches, leg lifts, plank, and lower back extensions. If you have a strong core you will be able to take a hit and still finish strong at the rim.