HOW To GET FIT THE EASY WAY.

When it comes to How To Get 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…


÷ 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.

÷ 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.

÷ 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.

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How Heart Rate Can Help You Burn More Belly Fat.

Reaching a target heart rate is extremely important for fat burn. Boosting your heart rate means you’re pushing your body to its limit, which helps increase your metabolism. Read on to find out more about how your heart rate can affect fat loss.

•What is Heart Rate?

Heart rate is an important factor to keep in mind while trying to burn fat. Your heart rate is the number of times your heart beats in a minute. It is a very helpful number to monitor while exercising because it can help tell if you are exerting enough energy in order to burn fat.

•How to Find Your Ideal Fat Burning Heart Rate.

To find your ideal heart rate, start with your maximum heart rate. For men, this number would be your age subtracted from 220. So if you are 35 years old, your maximum heart rate is 185. Your ideal heart rate during exercise would be 50 percent to 80 percent of the maximum heart rate. If you intend to burn fat and lose weight while working out, then your ideal intensity level would be 60 percent to 70 percent. This level of intensity will burn more fat per every calorie that is burned.

•What Intensity Should I be Exercising At?

Keeping track of your heart rate is also helpful, because it can be used to pace yourself. You do not want to start working out at an 85 percent heart rate if you are going to be working out for a long period of time. It is very important not to get carried away get ahead of yourself.

If you are a beginner, it would be best to start out with low intensity workouts and slowly work your way up to higher intensities. Starting at high intensity and exercising at that level all the time isn’t a good idea. It can lead to injury and breakdown.

While it is a fact that more fat is burned per calorie during a low intensity exercise, not as many calories are burned overall as they would be in a high intensity exercise. Consider that although these high intensity workouts may burn more calories and fat overall, it is not smart to do these all the time. It is important to engage in more of a moderate exercise routine in order to burn fat consistently without burning yourself out.

Top 5 Health Risks For Men And How To Help Prevent Them.

A man's health faces key threats as he gets older: heart disease, erectile dysfunction, prostate problems, and even more...

Learn about the 5 top health threats to men's health and how to help prevent them.


1- You’re Not Invincible:

If you take better care of your car or favorite electronic gadget than your own health, you are not alone. According to experts at Chicago’s Northwestern Memorial Hospital, men’s overwhelmingly dismissive attitude towards their health can have dire consequences in the long run.

Move from your man cave to a medical provider to significantly reduce top serious health problems like cancer, depression, heart disease, or even respiratory diseases.


2- Heart Health:

Heart disease comes in many forms, all of which can lead to serious, fatal complications if left undetected. The American Heart Association indicates that more than one in three adult men has some form of cardiovascular disease. Black men account for 100,000 more cardiovascular disease mortality cases than white men.

Stroke targets an estimated 2.8 million men and high blood pressure is common in younger males. Routine check-ups can help keep that heart beating.

3- COPD and Other Respiratory Diseases:

Various respiratory diseases usually start with an innocent “smoker’s cough.” Over time, that cough can lead to life-threatening conditions such as lung cancer, emphysema, or COPD—all of which interfere with normal breathing.

According to the American Lung Association, each year, more men are diagnosed with and develop lung cancer than in years past. Black men are at increased risk for dying from the disease compared to other racial or ethnic groups. While exposure to occupational hazards such as asbestos is an increased risk, smoking remains the leading cause of lung cancer.


4- Alcohol: Friend or Foe?

According to the Centers for Disease Control and Prevention, men face higher rates of alcohol-related deaths and hospitalizations than women do. Men binge drink twice as much and are prone to increased aggression and sexual assault against women.

Alcohol consumption increases risk for cancer of the mouth, throat, esophagus, liver, and colon. Alcohol also interferes with testicular function and hormone production, resulting in impotence and infertility. According to the National Bureau of Economic Research, if a problem drinker does not seek help, he is more likely to commit suicide.


5-  Depression and Suicide:

Researchers at The National Institute of Mental Health estimate that at least six million men suffer from depressive disorders including suicidal thoughts annually. If you’re depressed, the NIMH recommends these tips:

-exercise
-set realistic goals
-surround yourself with loved ones
-postpone important decisions
-seek professional help.

Glute Workout: 6 Moves To A Better Butt.

Your glutes can do more for you than keep the pants in place. Strong glutes allow run faster, jump higher, throw further and dominate the dead weight (Deadlift). In other words, stronger buttocks improve  performance  sports.

The muscles of the gluteal region play an important functional role in body posture, keeping our body upright when we walk; and are responsible for extension, abduction and rotation of the hip. Although many do not know, have weak glutes may be the reason that recurring pain in the lower back and hips or their  knee problems . When the muscles of the buttocks go on vacation, its function has to be compensated by other parts of the body and the back, hips and knees end up doing the work that is not for them. So train your glutes to avoid a lazy ass and all the problems associated with it, especially if raisins all day sitting.

Weight training exercises with bar
The exercises that follow will help you strengthen your glutes and improve your appearance. You can start by using only the weight of your body and then go to the bar.

{1} Bridge:

Starting position : Lie on your back, place the bar on top of the hips (you can use a bus protection for comfort) and bending your knees.
1. Hold the bar, lean on the heels and raise your hips.
2. Contract the glutes and maintain the position for a few seconds.
3. With contracted glutes, low slowly the body.

{2} Lift the hips (hip thrust)

Starting position : Sit on the floor in front of a bank, with the bar on top of the legs (you can use a bus protection for comfort).
1. Scroll the bar to the hips and sit back on the bench, so that it is aligned below your shoulder blades.
2. Slowly raises the hips and ends the movement with the contraction of the glutes. Maintain a straight back, so that the trunk is parallel to the ground, with the fully extended hips and shins vertical.
3. With contracted glutes, low slowly the body.

{3} Full Squat

Start position : Place a barbell on the shoulders and position yourself with your feet shoulder width apart and slightly turned out.
1- Lower the body slowly, bending your knees and sitting back with your hips. Continues until the back of the thighs get the twins. Keeps your head up and your back straight during the movement.

2- Raises the body and propping his feet on the ground, while esticas legs and stretch the hip to get back to the starting position.


{4} Squat Bulgarian:

Starting position : Stand in front of a bank, with a wall in the shoulders, extending one leg back and place the top of the foot on the bench.
1. Fold the front knee and squat until the back knee almost touches the ground.
2. Stretching the front leg and back to the starting position. Repeat.
3. Repeat the exercise with the other leg.



{5} Lunge:

Starting position : Stand with a bar on the shoulders.
1. Gives a step forward, the first supporting the heel. Bending the front knee and lower the body until the back knee almost touches the ground. Your front knee should not exceed the toes.
2. Pushes to the front of the heel to ergueres the body.
3. Takes a step forward with the back leg and repeat the previous movements.
Note: The wider the step, the greater the strain on the buttocks. A shorter step tends to focus on the quadriceps more.

{6} Deadweight Romanian:

Starting position : Grasp the bar with your hands facing inward (pronated grip) and a little farther apart than shoulder width. Get up and slightly bend your knees, keeping the vertical shins, hips back and right trunk.
1. Keeping the arms straight and your back straight, raises the bar with the push hips forward.
2. Once the entire body is in a vertical position, pushing the lower bar back and hips bending the knees slightly.

How To Train Your Abdominal Muscles For Better Results.

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?


Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.

In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

Before starting the exercise exhale (throw out) all the air you have in the lungs

Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising
Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis
Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times
Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.
As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.

- Crunch on the ground or on fitball

- Reverse Crunch on the ground or on fitball

- Crunch oblique to the ground or on fitball

- Total abdominal (+ crunch reverse crunch)

- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.

Best Exercises That Can Improve The Quality Of Your Erection.

Do you work biceps, chest, back ... All to impress women. But what her personal trainer never told is that there are exercises able to work the muscles involved in erection to have more pleasure in the hour H. A recent study by the University Sapienza of Rome, found that "pelvic fitness" can help in the treatment of premature ejaculation, making the average time until the climax jump of 31 seconds to over 2 minutes after 12 weeks. Forget the emails with miraculous promises. We talked to the urologist Eduardo Bertero, the expert in tantric sex Isabelle Moura and the physiotherapist Amanda Hiunes, indicating exercises to boost your pleasure.

1 - Domain :

2 to 3 times a week, take the time to masturbation. Once you reach the peak of excitement, close to orgasm, press the glans. Repeat the exercise with the help of his partner and, in the final step, leave for penetration (without performing fro movements). Hold much as you can ... Then relax and enjoy!

2- Control:

First become aware of the pelvic muscle. While urine, hold the jet for 10 seconds and release. Do this 3 times. Outside the bathroom, repeat this movement 30 times. Also Repeat 3 times alternating series with a slow accelerated.

3- Concentration:

Breathing is essential for the man who wants to prolong sexual intercourse. When you feel the excitement is getting very intense, let the air in slowly through your mouth, filling the chest and abdomen, and also release the mouth, helping the entire body to relax. Do this first for masturbation and then, along with the partner.


4- Sensibility:

Some men have a lot of sensitivity in the penis, which can help premature ejaculation. Use a soft, wet towel to massage the organ and the glans for a few minutes in the shower. This helps control the stimulus.

5- Mobility:

The orgasmic potential is related to the hip mobility. Turbine pleased with the strengthening of the region. Lie with your knees bent and feet flat on the floor. Place your hands underneath the back, the lower back. Inhale and "flatten" hands behind his back; expire and remove the lower back of the hands. Repeat 10 times, always contracting the muscle which controls urine.

6- Power :

Sit in a chair or on the toilet and brace your elbows on his knees. Pull the muscles of the pelvic region up, as if breaking the gas outlet or urine. Hold the contraction for 10 seconds and relax. Repeat for 5 minutes daily.

7- Strength:

With an erect penis, "hang" a towel and squeeze the muscle as if to raise the tissue. Make three sets of 10 repetitions, 3 times per week. The strong and sturdy aids in muscle blood flow and provides more stiffness.


8- Flexibility:

To gain more flexibility in pelvic muscle, climb on a step with one of your feet and let the other suspended. As you inhale, try to reach the ground with his foot free, without flexing the knee of the other leg, just moving the hip. Exhale as you lift your foot loose above another level, also without the use of the knees. Repeat 10 times.

How To Lose Belly Fat at Any Age.

How many times have you been told that middle age spread the weight gain that comes with hitting 40 and beyond is unavoidable? Well, next time someone starts going on about the inevitable metabolic slowdown, know this: You can turn the ship around. It's not even that hard.

Metabolic slowdown is a real thing. It's due to your muscle mass declining by up to eight percent each decade after age 30 and up to 10 percent after the big 5-0. "You lose about a half pound of lean muscle every year in your twenties, thirties, and forties, and once you hit your fifties, you lose roughly a pound a year," says Wayne Westcott, Ph.D., an exercise physiologist at Quincy College in Boston. Although researchers aren't exactly sure how this happens, the leading theory is that your body starts breaking down muscle at a faster rate than it can build it back up again. Muscle is metabolically active, so your metabolism slows as it declines.

So what do you think might reverse the trend? That's right, more muscle!

Research shows that lifting weights twice a week for 25 minutes will get you the additional brawn to keep your metabolism humming. One study done by Westcott of more than 1,600 people between the ages of 21 and 80 showed a muscle gain of around 3.1 pounds after 10 weeks of resistance training twice a week. "That's the equivalent of reversing about six years of aging," says Westcott. The subjects did one set of 12 different exercises, using a high enough weight that they fatigued after eight to 12 reps. Best part is, it didn't matter whether they were 25 or 75, there were similar results across all age groups. We're sold!