6 Important Rules Of Strength Training After 30.

 The most important rules of strength training for men over thirty years its all about how to create a sporty and muscular figure after adolescence.

1) Forget Everything You Know About Fitness:

If you exercise more than a year, but the long-awaited news cubes and relief muscles and do not appear, you are probably doing something wrong. The first thing you should start - is radically update your knowledge regarding fitness and nutrition.

The second step should be an objective assessment of the positive and negative features of their own body. If you have always been powerful legs, but a weak upper part, it is necessary to reduce the running and redirect its efforts on the development of the pectoral and deltoid muscles.

2) Correct Posture:

The easiest way to make the body more sports is to correct posture. If the set of muscles need at least six months, the exercise posture will give visible results within a few weeks - people will start to emphasize that you look better.

Remember also that sports figure is impossible to create an exceptional collection of muscles. Kyphosis hide developed muscles of the shoulders and chest, and an incorrect statement of the pelvis due to flat feet make the stomach too convex, stretching abdominal muscles and giving the impression of "belly" .

3) Replace The Running To Walking:

Despite the generally positive effect on the body running, jogging wrong gives more minuses than pluses. In addition, by itself running is not so important for weight loss, as the right diet - running burns only 2 times more calories compared to walking.

To create a sports figure will be much more effective regular 40-50 minute walks with close attention to how you hold your body. The ideal option would be walking on a treadmill in front of the front and side mirrors.

4) Do Exercises With Body Weight:

With high probability, you'll perform the basic exercises like pull-ups and push-ups, wrong, not using those muscles that you want to use. In this case, the correct execution of bench press or the thrust of the upper block, you can also forget.

Consider a visit to the gym as training to improve posture and learning the mechanics of the key exercises performed with the body weight -  pull-ups , sit-ups , push-ups , crunches, and so on. Only then go to barbells and dumbbells.

5 ) Change The Way Of Life

It would be naive to believe that the three-hour sessions per week can make you a different person. If the remaining 165 hours you will continue your normal life, you will look just like look. No matter how much you exercise is not made in the gym.

Think about how you sit at work - excessive bending forward bends the spine. Think about how you sleep - high theft provokes pain in the neck. Think about how you value your body, or use it only as a working tool.

6) Be Careful What You Eat:

Despite the fact that the diet has traditionally considered "female subject" men in reality they show a greater weight loss efficacy than girls. Besides, it is easier to abandon cola cans (150 kcal) than jogging for 15 minutes (150 kcal).

5 Masturbation Effects on Testosterone You Should Know.

Masturbation may have subtle effects on testosterone levels. However, testosterone levels result from other factors that relate to elements of overall physical health. The Masturbation Page website indicates that psychological factors may have significant influence over testosterone levels. For example, testosterone levels may rise in men who expect sexual activity or men who expect to be tested for testosterone levels.

1- Hormonal Cycle:

Ejaculation results from masturbating to the point of orgasm. According to a study published in the "Journal of Zhejiang University," ejaculation may set off a subtle hormonal cycle. Ejaculation that is followed by 6 days of abstinence may contribute to peak testosterone levels on the seventh day of after ejaculation. The Zhejiang University researchers discovered that abstaining from ejaculation for 6 days after orgasm has little effect on testosterone levels, but testosterone levels reached approximately 146 percent on the seventh day.

2- Rises During Masturbation:

A July 2010 "Psychology Today" article concedes that testosterone levels may rise during masturbation. However, the article suggests that ejaculation does not significantly affect testosterone levels: testosterone levels may rise slightly during sexual activity, which includes masturbation, and levels drop back down to normal levels afterward.

3- Rises After Masturbation:

According to an article on the T Nation website, a 1978 study evaluated testosterone levels in young men after sexual activity. The results of the study indicated that testosterone levels were slightly higher in young men after masturbation.

4- Lower Testosterone Levels:

The Ask Men website published an article that advises against frequent masturbation. According to the article, men who masturbate frequently or look forward to masturbating alone on a daily basis may be less likely to engage in sexual activity with a partner. The article suggests that solo masturbation or masturbating with pornography regularly may reduce testosterone levels and reduce sexual partner-seeking behavior due to lower levels of testosterone.

5- Higher Precursory Steroid:

Masturbation may increase levels of a testosterone precursory steroid. The Gengo website indicates that testosterone originates from a steroid called androsteneione, and androstenedione originates from a steroid called 17 alphahydroxypergnenolone. A study published in the "Academia Scientiarum Bohemoslavaca" evaluated steroid hormone levels in young men before and after masturbation-provoked ejaculation. The study found that most circulating steroid levels did not change after ejaculation, but circulating 17 alphahydroxpregenolone increased significantly. The publication does not indicate whether higher levels of 17 alphahydroxypregnolone can result in higher testosterone levels.

No Effect

Masturbation and sexual activity in general may have no significant effect on testosterone levels. The TeenHealth website notes that semen is not the primary source of testosterone, which indicates that ejaculation that occurs with masturbation does not reduce testosterone levels. Generally, masturbation does not have any negative effects on hormone levels. TeenHealth suggests that testosterone levels involve several factors, such as age, time of day and physical activity.

Bench Press, Suicidal Footprint And Shoulder Pain.

Using suicide footprint (without using your thumbs around the bar) on the bench press is extremely controversial. Many people are afraid to drop the bar on the chest while performing the exercise, something that would be really bad for the health of your bones. Others argue that if you can not tighten the bar during the year, you will not have as much performance as it is not taking pro veito the effect of irradiation (strongly contract a muscle generates a better contraction of too close). However, through experience I have found that a suicide footprint offers some advantages, one is less shoulder pain.

I noticed for years that do bench press with a thick bar was less stressful on my shoulders. It took me awhile to figure out why. I asked several experts about it, but never got a satisfactory answer. Today I can say firmly that I had less shoulder pain because the thick bar forced me to use a footprint without the thumb (suicide).

When you use a normal grip, your hands saw discreetly. This automatically forces you to perform an internal rotation of the shoulders, meaning that the way that the bar travels through the descent of the exercise causes your shoulders are aimed at the "out" what creates stress in the muscle.

By using a footprint without the thumb, you keep your hands in a more neutral position, so that there is less stress on the shoulders during the descent of the bar.

But it is not unnecessarily dangerous to use the suicide footprint?

I use this footprint for years, several times a week and I still have small hands. Use suicidal footprint with thick bars (2 inches) and extra-thick bars (3 inches), and never came close to losing control because of the footprint.

I'm not saying that accidents can not happen, but honestly, anyone who has a minimum of coordination can feel comfortable with this footprint. Most accidents involving suicide footprint happen due to poor execution of the exercise because the person be using loads that it should not be using first.

Conclusion

Try to get used to the suicide footprint if you feel pain in the shoulder during the bench press.Start light in the first three workouts, and then persist for three weeks and see how your body behaves. My experience is that most of you will no longer use the normal grip on the bench press.

THE EASY WAY TO GET FIT AND HEALTHY .

When it comes to getting fit and healthy, we’ve cancelled enough gym memberships come to realise that for a long term solution, slogging it out in the gym just isn’t always the answer.

Here are our tips for whipping yourself into shape without toiling in the gym for hours on end…


1- Arm Yourself With Apps:

Get an app like My Fitness Pal to give yourself an idea of how many calories you plough through on average a day. There’s no point in cheating and missing off that cheeky post work pint, be as honest as you can with amounts or you won’t get a good idea of where you can make small cuts. This sort of app is great too as you can add in your activity to give yourself more calorie allowance. You might become a bit keener on walking the dog, shopping with the missus or hoovering the house when you realise the extra pizza allowance the activity will buy you! You need to burn 500 extra cals per day than you eat to loose a pound a week. It’s a long process, but if you stick to your guns you’ll get the results you’re after.

Get a workout app too, something like 100 push ups, Full Fitness or the Nike+ app. The Nike + app is great as if you sign up with your mates, the competitive element might give you that added drive to run that bit further and faster! Running isn’t for everyone though, there are loads of strength training apps which will show you great arm, ab and leg workouts you can do at home. Pick something that takes less than 30 mins to complete and work it into your daily routine, for example the minute you get in from work, before dinner or first thing in the morning before you shower.


2- Improve Your Eating:

We love a takeaway as much as anyone, but even we have to admit they make us feel sluggish and lacking in energy. Get yourself down to the supermarket and do a clean shop. Loads of veggies, good carbs (wholwheat pasta, brown rice etc) and lean meats and fish. If you can’t get by without crisps and chocolate then go for baked crisps and dark chocolate. If you’re already doing a bit of exercise and you stick to the healthier eating for a few days you’ll be surprised at how much more energy you have than when you were sat on the sofa with your takeout! We all fall off the wagon every now and then. Don’t give-up, just enjoy your cheat day and then get back on it the next morning.

3- Stick To Your Guns (pun intended)

You start with the best intentions, but by the first Saturday you’ve already had a few pints, a kebab and half a pack of biscuits. Every time you feel your motivation waning, give yourself a bit of a kick up the butt. Find something that really works for boosting your morale, whether it’s watching the stairs scene from Rocky, or motivational ads.

Sometimes what you need is a bit of healthy competition so instead of hitting the pub with your mates then go for a kick about, or a run. Maybe going along to a pay as you go exercise class is what you need to get you back on track? Find out what works for you and stick to it when you feel yourself losing interest. We usually find that it’s much easier to get your health kick back underway by exercising rather than trying to diet.

5 Reasons Why Energy Drinks Are Bad For Your Body.

A lot of people have created the habit of grabbing an energy drink during the day, because they are simply in need of something that will pick them up. However, you may need more than one if you become addicted to caffeine, which is contained in these drinks in huge amounts. And consuming a lot of energy drinks can lead to serious problems. They mostly have a bad effect on your heart, but they can also have a negative effect on your behavior. Although they are unhealthy, energy drinks can be consumed irregularly and in small doses.

1 – Sleep Problems:

It may be hard to believe, but even if you decide to consume just one energy drink at the beginning of the day, it may lead to difficulties regarding falling asleep at night. This is because of the high amount of caffeine and other stimulants that are used as ingredients for energy drinks. They can also cause a chronic lack of concentration in the long run, which will surely harm your work process, as you won’t have proper concentration and will not be able to rest well.

2 – Health Problems:

The high caffeine levels in energy drinks are known to have quite an impact on serotonin and endorphin levels, which can lead to some problems in your behavior. You may experience restlessness, nervousness, irritability, and increased blood pressure. There are also other health problems that may happen if you are consuming energy drinks, such as seizures, chest pains, and dehydration. Caffeine-sensitive people are more likely to experience these problems.

3 – Caffeine Addiction:

It can be risky to get addicted to caffeine. The more you consume it, the more you will have tolerance for it. And when you consume large amounts of caffeine it makes your adrenal glands secrete huge amounts of adrenaline. So, if you consume energy drinks often, it will be harder for you to get the energy boost you need. And if you choose to stop consuming them, you will experience headaches and a huge lack of concentration.

4 – Type 2 Diabetes:

The high concentration of sugar in energy drinks can lead to really bad problems, one of them being type 2 diabetes. The sugar can wear out the insulin producing cells over time, which leads to this disorder. This may also lead to kidney failure, strokes, and heart disease.

5 – Alcohol Risks:

Although it is very tempting and many people choose to mix alcohol with energy drinks, it can have very bad effects on you. It is no joke to do this, especially not often. Mixing these two things can highly increase the risk of heart-related problems. Choosing to mix these drinks can also lead to enormous risk of high levels of intoxication.

The Best Exercises For Chest And How To Properly Include Them In Your Routine To Generate More Results.

Build a big, strong chest can be difficult, especially if you are using the wrong exercises and incorrect range of repetitions for your goal (and if you're feeding wrong, of course).
In this article, I will share with you the best exercises for chest as well as tips that not only helped me build a harness above the ordinary, but helped many readers to do the same.

The best exercises for chest are few and complete a simple task: they recruit muscle fibers maximally allow a heavy workout progress using loads and without increasing dramatically the risk of injury. These exercises are ...

Bench press bar (Straight and inclined, with free weight and not using smith)
Bench press with halter (Straight and inclined)
Parallel (version breast and possibly weighing)

These are the exercises that you need to master if you really want a big chest. Forget cables, machines, rubber bands, pushups variations and others. They do not come anywhere near the three mentioned above that should always be the basis for training.

Some may be thinking, "Why not use the Smith?". Simply because science has proven that it is less than the free weight in terms of muscle recruitment.
"And where is declined bench press?" The bench declined not only reduces range of motion, thereby reducing the effort the chest need to do, but also imposes stress solely on the pectoralis major, forgetting the clavicular pectoralis, which is not ideal if you are looking for a large and proportional chest.

"So you mean I'm going to build a big chest using only these three types of exercises? This is enough? "That's right. And while exercises like dumbbell flyes and other movements using cables still have their place in the chest workout, they would be more suitable for advanced and people who already have a considerable development of the breastplate. If you are reading this article probably your goal is still to get there.

Training suggestion to chest
A good workout for the chest is one that reaches the muscle completely and using larger and larger loads. While the breastplate can benefit from training using higher repetition ranges, if you are a natural athlete, your best option is to use fewer repetitions in favor of more loads.
Here's a suggestion that training meets these requirements:

Exercise 1: bench press with straight bar - 3 sets 4-6 reps.
Exercise 2: inclined bench press with dumbbells - 3 sets 4-6 reps.
Exercise 3: Parallel (if possible using load) - 3 series 4 to 6 replications.

Are only 9 heavy series focusing on progress loads. If you train with low frequency (only one muscle group per day), you can add another exercise with free weight-three series in the same style.

• Final words
As much as people want to connect with complexity results, the training and the best exercises for chest need not be something from another world. I guarantee that if you combine the information in this text with a proper diet, you will be very happy to respond to your chest.

Training Shoulders : Top 3 Exercises.

A good shoulder workout is not one that uses hundreds of years to reach the muscle every possible angle. A good workout should only burden the three heads of the deltoid (anterior, medial and posterior) just right, allowing a wide recovery.

Many people do not stop to think beyond the shoulder is a relatively small muscle, it is required in most exercises the upper body, from the bench to stroke. For this reason, do r a massive workout for shoulders 99% of the time is a bad idea.

Why are we talking about this? By far the most common mistake when training shoulders and prevents most people to evolve, it is the excessive exercise or incorrect split workout.

Suffice to go into any gym and you'll come across guys doing up to 5 variations of elevation and the next day still train chest.

If the hypertrophy less means more, this is especially true for the shoulders. With that said, here's a suggestion proper training to achieve all shoulder regions without disturbing their resilience, hence increasing their performance in training other muscle groups.

1.Exercise : Development with bar standing or sitting
Series: 3
Repetitions: 6 to 8

2. Exercise: lateral raise with dumbbells
Series: 3
Repetitions: 6 to 8

3. Exercise: Elevation for later dumbbell
Series: 3
Repetitions: 6 to 8

"But is that all?"

Well, if you use series 'ordinary' academy you can find it strange using just three years, especially with these repetitions. But be assured that this is all you need to achieve the three heads of the deltoid, without going into overtraining and still allow progress loads, which will be the most important factor to generate hypertrophy.

•Considerations :

Rest between 1-2 minutes between sets. The key here is not to generate sweat and raise your heartbeat, but recover enough to use load maximum in the next series.

No need to use dropsets and other advanced techniques. While these techniques have their place in training, we need to avoid them to facilitate muscle recovery and facilitate progress loads ..

No train shoulders one day before or the day after training of the chest. The shoulders are the main helpers in chest exercises. Training shoulders the day before, and hinder the recovery of the shoulders, will limit their performance in chest workout, and vice versa.