Serie Exercises To Increase Muscle. (The Absolute Beginner's Guide )

5 Reasons You’re Not Losing Weight And What You Can Do About Them.

So you’ve decided to get in shape and make some healthy changes. Maybe you’re eating more salads. Maybe you’re cutting down on TV time and going to the gym instead. But despite your best efforts, the scale doesn’t seem to be moving one bit. Don’t get discouraged: Although there are many reasons you may not be losing weight, most of them are fixable. Here’s a list of the most common men’s weight-loss mistakes and what you can do about them.

1. You’re overestimating the amount of calories you burn :

Although the treadmill shows that you burned a certain amount of calories, chances are that it’s not very accurate. Studies have shown that the calorie counts on exercise machines are usually inaccurate, especially when you don’t input your height and weight. Those 400 calories you think you burned from a 3-mile run are probably closer to 300 calories. The next time you see a calorie count on a workout machine, shave 100 calories off that total for a more accurate calculation.

2. Your calorie intake is too low :

To lose weight, you need to burn more calories than you consume. Cutting too many calories, however, puts your body in starvation mode. Since your body thinks it’s starving, it will do everything it can to hold onto the fat it has. As a result, your metabolism slows down significantly. More importantly, your body also starts eating away at lean muscle mass. For help determining how many calories you should be cutting for fat loss.


3.You’re eating too much of a good thing :

Just because something is healthy doesn’t mean you can eat a ton of it. Eating too many calories or too many good fats results in weight gain, whether those nutrients are coming from fast food or healthy snacks. Keep track of what you’re eating and remember to take notice of portion sizes. Just because something is on your plate doesn’t mean you have to eat it.

4. You’re drinking your calories:

You might have changed the way you eat, but you may not have changed the way you drink. Juices, sodas and alcoholic beverages can widen your waistline even if the rest of your diet is in check. Water is your safest bet since it contains no calories and you’re probably not getting enough of it anyway. Sports drinks are a close second, but the sweetness from these drinks might amp up your cravings so be careful.

5. You’re gaining muscle :

If the scale hasn’t budged, but your clothes seem a lot looser and you’ve been working out aggressively, you’ve probably lost fat and replaced it with muscle. Scales can’t determine your body fat percentage so you need to use another weight-loss tool such as body fat calipers. This tool can give you a fairly accurate measurement of just what percentage of your body is fat as opposed to muscle and other tissues.

7 Ways To Reduce Stress, Relieve Tension And Repair Your Health.

Stress has a way of creeping up on us. And once we get too stressed out, it shows. Whether it’s through the new acne breakouts on our face or the lack of energy to get the day, stress has a way of making itself known. We’ve got you covered, though. Here are 8 tips to reduce stress and repair your skin and health.

1. Improve your diet:

Easier said than done. Still, the importance of a good diet can’t be stressed enough. Eating a balanced diet, drinking enough water and taking a men’s multivitamin can help you battle hunger, dehydration and any dietary deficiencies. Left unchecked, these can raise stress and aggravation levels.


2. Be active :

We’re all busy, but that’s no excuse to forgo exercise. You don’t need to hit the gym – a 15-minute walk or bike ride is enough to help you boost endorphin production and feel better. If you need something to get you off the couch, consider either a thermogenic formula or a pre-workout supplement for a quick jolt of energy. Both these products help increase energy and boost your metabolism. Furthermore, complementing your exercise routine with the Thermogenic Supplement Formula supports weight-loss processes naturally by increasing metabolic rate and calorie-burning.

3. Meditate :

Taking as little as 15 minutes of your day to clear your mind and meditate can do wonders for stress relief. You can even listen to some quiet music or just go outside and take in the scene. Consider taking yoga classes to help you get in the mindset and meet new people.

4. Get enough sleep :

 Getting more sleep is essential to good health and helps improve your skin by minimizing the development of dark circles and undereye bags, which can make you look older. The National Sleep Foundation recommends 7-8 hours a night.


5. Take an omega-3 supplement:

 Clinical studies have shown that Omega 3s can help elevate mood and improve your overall mental health. Make sure you’re taking pharmaceutical-grade omega-3 fish oil for the best results.

6. Learn how to relax :

Take several deep breaths and focus on them. This can help calm your nerves whenever you’re stressed out. If that doesn’t help, consider going somewhere silent and repeat until you start to feel more calm.

7. Limit sugar, caffeine and alcohol:

 Emotional eating can wreak havoc on your mood – and your diet. Excessive caffeine and sugar can make you extra jumpy, and alcohol will only depress you more – not to mention dehydrate your skin. “Are You Getting Enough Water?” has more advice on avoiding dehydration.

How To Increase Your Weight Reps Without Injuring Yourself In The Process.

You can’t expect different results if you always follow the same workout program. One simple way to overcome an exercise plateau is by increasing your reps in a strength-training regimen. Increasing your reps will help you build strength and improve your overall fitness. Before you get too excited and go to the gym and do 30 reps per set, follow these tips to increase your reps without injuring yourself in the process.


1- Record Current Abilities:

The only way to increase the number of reps for any exercise is recognizing your current abilities. Using the normal weight for an exercise, work on as many repetitions as possible until the arms or legs start feeling a burn or fatigue. Never push the muscles until it is shaking because it will cause more harm than good. Record the results and the current weight. Increasing the reps in any exercise is about doing more over time so that the muscle mass increases and strength inevitably follows.

2- Break Exercises into Sets:

If you already started a fitness program, skip this step since you already know this. For fitness newbies, however, this is important. Sets make it easier to keep up with exercises because a smaller number of repetitions are performed at a time. If you’re doing 30 curls in a row, break that number down into 3 10-rep sets. Exercising in sets will make it easier to avoid muscle fatigue during the initial weight training. Perform one set and then rest for two to three minutes. Repeat until reaching the previous maximum.

3- Take a Creatine Supplement:


A tri-creatine matrix  helps saturate the muscles with creatine, which can help you bulk up and improve your strength. Creatine increases the water content of muscles, making them appear fuller and larger. It also increases the body’s stores of ATP, the energy your body uses to contract muscles. These two benefits will help you boost your strength and speed up results.

4- Increase the Weight:

Repetitions are not the only way to improve strength training. When the body adjusts to four sets at one weight, it is better to increase the amount of weight by five pounds to continue building up muscle. Adding more weight will improve strength without adding to the amount of time spent on exercise.

5-Add Reps Gradually:

A simple way to increase the total repetitions is by adding two to five repetitions in each set. For example, if the original set had ten repetitions, then add two more repetitions before resting between sets. The increased number of repetitions in the set will add to the total number of repetitions without creating a feeling of fatigue or causing the muscles to shake from exertion. This added effort will help you lift more in the future.

How Exercise Has a Direct Effect On How You Can Look. (That Includes Our Skin.)

When we think of exercise, we think of the usual benefits: 6-pack abs, weight loss and improved cardiovascular health. We don’t normally think of men’s skin care. Well, it’s time that we did because exercise has a direct effect on how you can look – and that includes our skin.

Combined with a men’s skincare routine and the right men’s sports nutrition supplements, a fitness program may help clear up your skin problems. Here are a few ways that exercise and men’s skin care go hand-in-hand. Just remember to consult a physician before starting any fitness plan:

1. Exercise improves circulation:

 Aerobic exercise like running increases your heart rate, which in turn helps circulation and delivers more nutrients to skin cells. The result? Healthier, younger-looking skin! The American College of Sports Medicine recommends 30 minutes of moderate-intensity exercise five days a week.

2. Exercise relieves stress:

Work, family and other obligations can wreak havoc on a guy’s skin, specifically in the form of acne. Stress has been linked to acne breakouts, so the best thing you can do for your skin is relax. A strenuous workout not only distracts you but also helps boost the production of endorphins, which are feel-good brain chemicals and the source of “runner’s high.” After exercising, remove impurities and dull buildup from your body by using an effective body scrub.

3. Exercise can help firm up loose skin:

 If you’ve lost a lot of weight quickly, you probably have some loose skin. While exercise won’t directly tighten loose skin, weight training can help build muscle that can minimize the sagging effect. To tighten your skin further, use a daily body wash and exfoliating gloves; follow up with an advanced body lotion to leave your skin revitalized also Workout supplements like a men’s pre-workout supplement and a post-workout supplement may also help boost your workout results.

4. Exercise stimulates collagen production:

Collagen is found in your skin and is responsible for its elasticity and strength. Unfortunately for us, collagen doesn’t respond well to age. As we get older, it starts to degrade and contributes to wrinkles and other age-related skin problems.  A steady workout program may help preserve existing collagen and increase its production.  In addition to exercise, regular use of an anti aging formula can help diminish the appearance of fine lines and maintain a youthful look.

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.

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.