• To enter, leave a confirmed comment below telling us how long you've been trying to build muscle and what your current workout goals are.
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• One winner will receive the month-long supplement package (valued around $200).
• Open to legal residents of the 50 United States, and the District of Columbia who are 18 or older.
• Click here for complete Official Rules.

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Working out may be the number one option most men turn to when they want to lose weight, but if you're not keeping your diet in check, all of that hard work in the gym can be easily thwarted by all those tasty, bad-for-you foods.

Making healthy eating easier for men is one of the key missions of this guy-focused section of That's Fit, which is why when registered and licensed dietitian (and certified diabetes educator) Susan Burke March, author of "Making Weight Control Second Nature: Living Thin Naturally," came to us with a few of her tried-and-true cooking tips, we couldn't pass it up.

If you're an old dog that thinks he can never learn new tricks -- especially when it comes to learning how to cook healthier meals -- here's the real deal. According to March, "With just a little preparation and forethought and using just a few simple strategies, you can enjoy favorite recipes with less fat, sugar and calories without sacrificing flavor." Here are just a few of her tricks that can make a big difference in your diet, no matter how dysfunctional you are in the kitchen.

Prepare to Succeed. "Plan your meals in advance, eat a healthy snack, and then go shopping to better avoid 'impulse' purchases," said March. "You'll have the healthy options you need at hand when you're hungry and actually start to cook."

Keep It Simple. "Avoid recipes with too many steps and ingredients," said March. "A simple grilled, broiled or baked dish without too many components and processes, a fresh vegetable and a starch is your best bet."

Think Lean. "Buy the leanest cuts of meat and trim all visible fat before cooking -- and always pick ground meat that's at least 95 percent lean," she said. "Try ground turkey burgers for a change, or replace at least one-third of your ground beef with ground turkey breast." March's best tip: "Be sure to buy ground turkey breast, as the alternative variety contains skin and dark meat, making it higher in fat and calories."

Stick to Non-Stick. "Stock up on nonstick pans for baking, grilling, sautéing, and even for heating up soup," said March. Why? "Nonstick pans allow you to avoid using oil in favor of healthier options, such as cooking spray, wine, water or fruit juice."

Mission-Critical Method. "Bake, broil, grill or poach your proteins," she said. If you have to baste anything, skip the butter or margarine. Instead, "cut the saturated and trans fat by basting with flavorful vegetable broth, white wine or orange juice instead."

Crumbs Count. "Instead of commercial breadcrumbs, which are usually full of oil and trans fat, substitute a low-sugar crunchy breakfast cereal, such as Grape Nuts or organic wheat flakes (just be sure to avoid cereals with more than four to six grams of sugar per serving)," said March.

For more tricks on losing weight that any guy could follow, check out a dietitian's top 10 diet tips.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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It's not easy being a guy, especially because we're not the type to bare our feelings, admit our weaknesses and rally around others like women seem to do with ease. That's a shame, since it's that kind of one-on-one support that can make all the difference when it comes to losing weight.

Having a weight-loss partner has been shown to play a huge role in helping you stick with a fitness and nutrition plan. But asking another guy for support isn't always the easiest thing to do (after all, it could warrant a few sarcastic comments and digs from other guys if you're not careful).

That's why finding a weight-loss buddy partner online can be an easier solution for men to pull off. In fact, here's even better news: Not only will finding a weight-loss buddy online spare you from feeling embarrassed asking your friends and co-workers, but according to a classic University of Vermont study, researchers discovered that people who were paired off with an online weight-loss buddy actually lost more weight than others who met face-to-face in a support group. That means less shame and more weight loss!

To give you a head start, we looked at one popular online support system called WeightLossBuddy.com, a site that connects people throughout the U.S. and Canada looking for support when losing weight and getting in shape. The site is free, and once you sign up (which takes a few minutes, maximum), you're on your way to browse the site for other members that share your interests, weight-loss goals, activities and more throughout North America (or within a certain radius of where you live).

According to our tester, finding like-minded guys looking to lend support or share fitness and diet tips was fairly easy. And, because the site offers a calorie counter, recipes, a way to track your diet, meal planning and about 50 other interesting and helpful features, there's a nice database to turn to that can also help you find more creative ways to burn away those extra pounds.

Here's the best part, though: We went to the source to find out exactly how many real guys are actually on the site (since many weight-loss support sites tend to cater mostly to women). There are over 67,000 men just like you who want to lose weight (roughly 20 percent of the site's members), which isn't a bad place to start if you could use a boost in the "you can do it" department.

To learn more about the site, go to WeightLossBuddy.com. And for even more helpful tips on picking a weight-loss partner that will get you the best results, check out these tips on picking a good workout buddy.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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Readers at That's Fit are asking questions about the Spartacus workout -- a training regime that was created by fitness experts Adam Campbell and Rachel Cosgrove to help the cast of Starz' TV show "Spartacus" get into rock-hard shape. It's proof our readers (that's you!) are in touch with what's up-and-coming when it comes to new and imaginative workout programs -- and we're happy to share what makes this simple, yet creative workout so effective.

The Spartacus workout is basically a circuit routine of 10 exercises that work every part of your body [to see the exercises, check out Men's Health's web site for both pictures and exercise descriptions for each move.]. To do it, you perform one set of each exercise -- or "station" -- in succession for a total of 60 seconds, doing as many reps as you can with perfect form. If you can't exercise for the entire 60 seconds, exercisers are encouraged to go as long as they can, rest for a few seconds, then continue until the minute is up.

After that, you move on to the next station, resting 15 seconds in between. After you've completed the entire 10-move circuit, rest for two minutes, then repeat the circuit twice more for a total of three times. The workout is repeated three times a week, resting a day in between each workout.

Pros: What's great about the routine is that -- much like most weight-training based circuit programs -- it's equally effective at burning fat as it is building muscle. (A lot of men never realize what a great fat-burning tool weight-training exercises can be when performed at the right pace and the right intensity.)

What's also nice is that you can do all of the exercises sans dumbbells, so if you're not strong enough at your current fitness level, you can still do the routine without dumbbells. That's a huge plus in my book, since many workouts expect you to either be strong enough to perform them from the start (even when you're still a beginner), or, may require a few extra pieces of equipment that you don't have (requiring more of a cash commitment than you may be willing to invest in.)

Cons: With the workout available right on Men's Health's site -- and the fact that you can try the workout without weights (so there's no excuse not to give it a shot) -- it's hard to find any downsides. I did the workout myself prior to writing this, just to remind myself of the intensity and it's a smart, well-structured routine that truly elevates your heart rate, challenges your muscles and leaves your body feeling spent from head to toe (And if that sounds horrible, just remember, that's how a good workout should feel, or else you're just wasting your time.)

You can learn more about the science behind the Spartacus workout. Also, the Spartacus workout is part of Adam Campbell's new book, "The Men's Health Big Book of Exercises," which I highly recommend.

Looking to get fit for spring? Here are 10 ways to drop your excess winter weight.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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It's pretty easy to see why weight training gets boring for most guys. After all, it can be pretty challenging to make things exciting when you're stuck doing the same exercises over and over again. That's when a little strategic creativity can help reap more results from the same muscle-building exercises you're already doing. These three tried-and-true tactics -- fresh from my bestselling book, the "Ultimate Dumbbell Guide" -- can accelerate your muscle potential, without having to make major changes to the exercises you're already doing.

The Run/Rack Approach
This exercise technique lets you blast your muscles more thoroughly in the same set. Although you can do it with a weight stack machine, it's called 'run the rack' because it works easiest while standing in front of the rack of various-sized dumbbells in your gym.

To Do It: Stand in front of the dumbbell rack with a light weight in each hand that's approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell (On average, the increase will be either 2.5 or 5 pounds, depending on the selection of dumbbells at your gym.) Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely eke out eight repetitions.


The Rest/Pause Approach
This technique lets you do more repetitions with heavier weight than you can normally lift, which will force them to grow stronger and larger.

To Do It: Choose a weight you can only lift for a total of four to five repetitions. Do a set of four or five reps, then lower the weight and rest for five to six seconds. Lift the weight for another repetition, then rest again for another five to six seconds. Keep repeating the process until you've completed a total of eight full repetitions.


The Nine Angles Approach
Most guys fall into the trap of doing three sets of three exercises to work each muscle group, but instead, you can perform one set each of nine different exercises. This helps conditions each muscle through nine different angles in one workout instead of three, so a higher percentage of muscle fiber gets trained for better results.

To Do It: For the easiest set-up, the method is best performed using a mix of free weight and machine exercises. For example, to work your chest, try doing one set each of these exercises: Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Press, Incline Dumbbell Press, Decline Dumbbell Press, Pec Dec, Incline Dumbbell Fly and Dips.

Think these three tips are effective? Then check out three more tips that you can use (and even combine with these three) to double and triple your overall muscle growth!

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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Who says you can't lose weight being around food all day? That's Fit spoke to one chef who loved food so much, he weighed as much as 330 pounds. Now, 125 pounds lighter, he shares his secrets on how to burn fat while constantly surrounded by fatty foods.

Chef Scott Wall of Lark Creek Walnut Creek restaurant in Walnut Creek, Calif. is an inspiration to men everywhere. If you think staying lean and healthy is difficult for you, then imagine what it's like when it's your job to create food most people would die for on a nightly basis. For Wall, that wasn't easy, since he eats roughly 80 percent of his meals at the restaurant, where he has worked since graduating from culinary school in 2000. But after he tipped the scales at 330 pounds, he knew it was time for a change.

He's lost an astonishing 125 pounds in the last two years by exercising and changing his diet. His new lease on life has also meant creating seasonal, healthy dishes that don't skimp on flavor. Some of the dishes he's designed (and now offers on his menu for his patrons to help them lose weight as well) include grilled steelhead salmon with English peas, asparagus and vine ripened tomato salsa, as well as blackened Alaskan halibut with sweet corn and cherry tomato relish. Wall's weight loss is infectious, which is why we asked him how he's able to eat smart when his main job is to keep his customers full and satisfied.

That's Fit: What was the downside health-wise of being in your profession?

Scott Wall: It's definitely the long days of working in the kitchen with very little exercise. It's a vicious cycle. I would consume large amounts of food at one sitting, usually late at night right before going to sleep. A lot of those meals were fast food because that was the only thing open after working every night. Add in a few after-work drinks and it was a very unhealthy combination.

TF: What made you decide that enough was enough with your weight?

SW: I just wasn't feeling healthy any more. Plus, photos taken at our company picnic scared me -- I didn't realize quite how large I had become until I saw them. Throughout my life, I've always been athletic, but at my heaviest, I was nothing close to athletic. I would have times where I was short of breath doing things that never tired me out when I wasn't as heavy, like walking up a flight of stairs in the parking garage, or getting to my truck after work. I was even shopping at Big and Tall to find pants that fit, which I'd never done before.

TF: What changes does a chef make with his diet to trim down?

SW: The most effective change I made to my diet was to cut out fried foods, cheeses and butter. I also try to eat more in the mornings now, knowing that I have all day to burn the calories off by being active. Plus, I spread my food consumption over four or five smaller meals in a day and stop eating several hours before going to bed.

Nutritionally, I haven't had fast food in probably two years. I also don't eat out nearly as much now, which is challenging because as a chef it's part of my job to dine at other restaurants and see what's out there, but it's too much of a temptation. Other changes I made have included cutting out eating most breads and heavy carbs, and creating power salads. Instead of eating sandwiches, these salads include tons of vegetables (raw or blanched), proteins, like chicken breast or ahi tuna, a whole avocado, garlic, onions, herbs and jalapeños. I now dress my salads with lemon juice, vinegar and a little oil, or, with salsa. If I do eat a sandwich, I'll use guacamole instead of mayonnaise and cheese. Finally, I've also cut out the majority of alcohol consumption, soda and energy drinks. The empty calories just weren't worth it, so now, I drink lots of water and iced tea.

TF: Do you find time to work out with your busy schedule?

SW: Exercise played a huge role in my weight loss. I was working out around 5-6 days a week when I really began to drop the weight. When I would go to the gym, I try to work out harder because I knew I might not be there for a day or two. Now that I've reached my target weight, I've leveled that out a bit and work out two or three days a week.

TF: What activities really shaved off the pounds for you?

SW: I never got into taking classes at the gym because I can't usually fit them into my schedule, since my only free time tends to be after work, which is between midnight and 2:00 a.m. So I began to run a lot more, which I never did before. I also played a lot of five-on-five full court basketball and lifted free weights to tone and build muscle. But now that I've lost the weight, I am really focusing on my abs more by doing a lot more core exercises to try and lose the extra skin I have left over on my belly.

TF: Finally, what's been the biggest challenge for a chef that makes it difficult to stay slim?

SW: Being in the restaurant and surrounded by all this good food! A lot of our menu is really hearty stuff like meat and potatoes, especially in the colder winter months. It's really hard to avoid things like the French fry bowl and staying away from the cheeses and breads.

For me, it's picking at food that I really had to stop, since I never found myself sitting down and eating a whole bowl of food. I also have trouble staying away from the desserts. The pastry chef we have is really creative and it's hard to avoid them -- and the cookie jar we have on the counter. But, you just have to be strict with yourself. You can just as easily snack on blanched green beans or broccoli as you can on mashed potatoes. It's all a matter of just saying no -- then shoving fruit into your mouth instead of a French fry!

Need more inspiration? Check out how Christopher put an end to emotional eating and dropped 100 pounds.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

Continue reading A Master Chef's Tips for Losing Mega Pounds

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It's obvious that being hooked on social networks, like Facebook, can reduce how much time you have in your day to exercise, but new research has shown that who you choose to connect with can also affect your self-control in your diet. Are Facebook, Twitter, MySpace and other sites helping you lose weight -- or hurting your chances of getting in shape for good?

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2. Crazy Eights
Lie on your back with your knees tucked up into your chest; arms down along your sides. Keeping your legs together, straighten them and raise them straight up so your heels are aimed at the ceiling.

Leaving your head and shoulders on the floor, slowly rotate your feet in a clockwise fashion and draw the number "8" in the air using just your feet. Once you've drawn it, reverse the motion and draw another figure eight, only this time, do it counter-clockwise. Draw as many "8's" as you can for one set. Repeat for eight circles (both sides). Do three sets.

3. V-Knee Tucks
Lie flat on your back with your knees tucked up into your chest; arms down at your sides. Slowly extend your legs out and up so they're off the floor at a 45-degree angle as you simultaneously lift your torso off the floor. As you go, extend your arms out in front of you with your hands along the outsides of your legs. This is the start position.

Now, slowly draw your left knee towards your chest, while keeping your right leg extended straight out in front of you. Straighten your left leg so you're back in the start position, then repeat the exercise, this time, drawing your right knee into your chest (keeping your left leg extended straight in front of you). Continue to alternate between your left and right leg for as many repetitions as possible.

To help shed the fat around your middle so you can see even more results, try these nutritional tips and this fat-blasting cardio workout.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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