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Archive for January, 2014

This section is devoted to those activities that are mostly devoted to actual building of muscle and require more strength than the ones previously listed. It’s fool-hearty to believe that none of these activities cross over, because they all do to some extent. However, there are some activities, such as rock climbing that, while the heights and danger might stimulate the heart more than actual repetitive muscle exhaustion, it’s a much more strength-based activity.

ROCK CLIMBING

A challenge to your senses, all manner of adventure sports are a fresh approach to fitness and an excellent way to cross-train your body into ultimate fitness. But Read the rest of this entry »

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Here are some ways to get your arms more firm and solid, without bulking up too much. Even if you’re just toning and focused on strength training, these would work magnificently:

1. Work on more heavy squats and deadlifts!

This may sound insane since squats and deadlifts don’t directly work your arms (except for the grip and forearm strength needed to deadlift heavy weights)… but it’s true that regularly performing heavy squats and deadlifts can indirectly help to make your arms bigger and stronger.

The reason is that heavy squatting and/or deadlifting forces the body to release muscle building hormones such as Read the rest of this entry »

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Men want to get an instant erection with the fondness or friendly touch of a female. An instant erection comes with men are sexually fit and they have enough blood supply to their penis. A very simple formula that can help every man get an instant erection whenever they want is that anything that is good for heart is good for penis. Our heart pumps blood and sends it to various parts of body. When there is enough supply of blood to the penile area the erection is hard and instant. Below are a few tips that can keep men sexually fit and they can enjoy rock hard erections naturally:

Eat Wisely For Your Erection: Though our penis has a head Read the rest of this entry »

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The scale says skinny but the mirror says “lose weight.” What should you do? This article helps skinny fat trainees explore the pros and cons of bulking and cutting cycles.

Skinny Fat Body Dilemma: Should You Bulk Or Cut?So you want to build the perfect body but you don’t know where to start. You dream of adding insane amounts of muscle mass, but when you look in the mirror your current body fat levels haunt you.

All you see is flab, despite the scale telling you that you aren’t overweight. The question haunts you: should I bulk or cut first? I will try to help answer that question for you the best I can in this article.

Let’s take a look at a real world example of a skinny fat lifter, and see how the various bulking and cutting strategies impact the time it takes to reach your muscle building and fat loss goals.

The skinny fat dilemma

Note: This section will look at the example of a younger lifter who weighs 150 pounds. The weight itself is arbitrary. If you are thin but skinny fat, this entire article will apply to you.

Let’s say you want to build muscle, but right now you look like a flabby 150 pounds. Should you cut the extra fat first, or add muscle then do a cutting diet? Here are some factors to consider.

First off, you have no history of building muscle. If you attempt to cut fat at such a low weight without knowing what it takes to achieve results in the gym, it is highly unlikely that you will look any better after your cutting diet is over. Let me explain…

Ripped PhysiqueWhen you know how to build muscle during a bulk, you will be capable of holding on to as much muscle tissue as possible during a cut. This will help improve your body composition and body fat levels. The bottom line is that you will look your best, maximizing the appearance of your existing level of muscularity.

With all this in mind, here are your 3 possible options:

  1. Cutting Diet. Cut 10-15 pounds of fat, and then begin a long term lean bulk that will last several years.
  2. Long Term Lean Bulk, Then Cut. Undergo a long term lean bulk that lasts several years, then attempt a cutting diet to get rid of any extra fat.
  3. Short Term Bulk, Then Cut. Bulk for several months, cut for several months, rinse and repeat.

Let’s pretend that our hypothetical male lifter has 18% bodyfat. He’s not fat by any means, but because his physique lacks any appreciable amount of muscle mass he looks fairly sloppy, soft and skinny fat. Here is what our lifter’s current body composition numbers look like:

  • Weight – 150lbs
  • Bodyfat – 18%
  • Fat Mass – 27lbs
  • Lean Body Mass – 123lbs

Cutting Diet Scenario

In this scenario our lifter chooses to drop 15 pounds of fat before undertaking a long term bulk. He has no experience building muscle, and knows nothing about how to train to maintain muscle mass, so we will guess that while losing this fat he also loses 5 pounds of muscle mass. After his cut our lifter’s stats are:

  • Weight – 130lbs
  • Bodyfat – 9.2%
  • Fat Mass – 12lbs
  • Lean Body Mass – 118lbs

He managed to cut his bodyfat in half, but his physique looks – well to be brutally honest – pathetic. There is little to no muscle mass on his body and he now appears sickly and extremely underweight in clothing. Not an impressive look at all.

Now reality kicks in. Our frail lifter must undertake a long term bulk and will likely gain the fat he lost back over the course of the next year. He panics at the thought, wondering why he just wasted 10 weeks losing weight, and if he will ever look good and reach his goals. Our lifter does not understand that the addition of muscle mass makes a physique look better even if it is at 18% bodyfat.

But what about the 150 pound skinny guy that knows how to maintain muscle mass during a cut? Well, he will still lose some muscle, perhaps only a couple pounds. After his cut is over that additional couple pounds of muscle really won’t make much of a difference, with or without his shirt on. He will still look small, frail and unimpressive.

Bulking Diet Scenario

In our bulking scenario, our lifter decides to run a quality lean bulk over the course of the next 3 years. He sets up an eating plan that is based primarily around 80-90% clean food intake, and rarely eats more than 300-500 calories over maintenance levels on any given day.

He proceeds to gain 25 pounds of muscle and only 15 pounds of fat during this 3 year period. At the end of the bulking period his stats are:

  • Weight – 190lbs
  • Bodyfat – 22.1%
  • Fat Mass – 42lbs
  • Lean Body Mass – 148lbs

Big Biceps

Despite an increase in bodyfat percentage, our lifter looks amazing. His body now has more surface area because of the dramatic increase in muscle size. He looks fit and strong, and his physique catches the eye of onlookers. Believe it or not, he will also generally look leaner than he did at a lower bodyfat percentage simply because of the extra muscle mass.

At this point our lifter could undertake a short 12-15 week cutting diet, lose 20 pounds of fat, and look great. Since it’s much easier to maintain muscle mass and scale weight, our trainee could simply adopt a reasonable lifestyle and enjoy the fruits of his hard work.

After this cutting diet, and assuming he loses about 3 pounds of muscle during this weight loss period, our trainee’s stats look like this:

  • Weight – 167lbs
  • Bodyfat – 13.2%
  • Fat Mass – 22lbs
  • Lean Body Mass – 145lbs

At this point a lifter could either undergo a long, very lean bulk to try and add 5-10 more pounds of muscle mass, or just focus on keeping the status quo. Since this would be a lean bulk, it is unlikely this trainee would gain any appreciable amount of body fat. Even if he did, a short one month cutting diet would likely bring him back to his goal bodyfat percentage or leanness.

Short Term Bulk Scenario

This is a very common practice. You will see trainees engage in endless (relatively) short cycles of bulking and cutting. They never give themselves an extended period of time to build muscle, and typically pinball back and forth between a few pounds of muscle gain and then losing it again during a cut.

Let’s pretend that our trainee spends 6 months bulking and gains 16 pounds during this time. Part of this weight is simply additional water gain caused by eating more food, and it can be easily lost, but our trainee panics. He has seen some muscle gains, but the extra couple of pounds of fat he has gained, along with the additional water weight, sends him head first into a cutting diet.

Here is the likely breakdown of the 16 pound weight gain:

  • Muscle Gain – 8 pounds
  • Fat Gain – 4 pounds
  • Water Gain – 4 pounds

His current states look like this:

  • Weight – 166lbs
  • Bodyfat – 21.1%
  • Lean Body Mass – 131lbs

Deadlift

Because this lifter is still on the thin side, the 8 pounds of fat and water weight gained look noticeable despite the additional muscle mass. Given another 12-18 months on a lean bulk, and the addition of another 12-15 pounds of muscle, these small fat gains would look less and less bothersome.

So the cutting process begins. Our example trainee decides to try a cutting diet. He loses 12 pounds of fat, 4 pounds of muscle and the 4 pounds of water he gained during a bulk. The result is the following:

  • Weight – 146lbs
  • Bodyfat – 13.1%
  • Lean Body Mass – 127lbs

He is now 4 pounds lighter than when he started building muscle, and does have 4 more pounds of muscle mass, but it took him 9 months to get to this point. (6 month bulk, 3 month cut)

This is certainly progress in the right direction. There is no doubt about it. But it is slow – very slow – progress, given our trainee’s goals of adding as much muscle mass as possible.

If our trainee continues to stay in bulk-cut-bulk-cut mode, it will take him longer to build muscle during each additional bulk because he now has to take time to regain muscle lost during each cut. Though this muscle mass typically comes back rather quickly, it’s still 6-8 weeks of time lost on each bulk.

The next 6 month bulking period will result in another 4 pounds of fat gain, a return of the 4 pounds of water lost during the cut, and a 8 pound muscle gain. Keep in mind that half of this muscle mass is simply the regaining of muscle lost during the cutting period.

So after the trainee’s second bulk, he has the following stats:

  • Weight – 162lbs
  • Bodyfat – 16.7%
  • Lean Body Mass – 135lbs

15 months into his muscle building journey, our trainee has made the following body composition changes:

  • Weight Gain: +12 pounds
  • Muscle Gain: + 8 pounds
  • Fat Gain: +4 pounds
  • Bodyfat Percentage: -1.3%

Dumbbell CurlsSo is this good progress? No. It is “ok” progress, but at his rate it will take our trainee a much longer period of time to reach his muscle mass goals. If he continues to engage in cycles of bulking and cutting, net muscle gains will likely remain around 4 pounds every 9 months.

It should be noted that this rate will not last forever. Gains slow over time. So the longer this natural lifter engages in short term bulking and cutting cycles, the less muscle he will gain during each bulking period.

A straight lean bulk would have landed our lifter about an 18-20 pound muscle gain during this 15 month time, and perhaps a 9-10 pound fat gain. How long will it take our “bulking and cutting cycle guy” to gain 18-20 total pounds of muscle mass? My best guess is about 36 to 42 months.

So the verdict is?

You came here to answer the question: should I bulk or cut? Given that everyone’s situation and goals are different, you can understand that this is a hard question to answer.

Ultimately the route you go is up to you. With that said, here are the facts you should consider.

Cutting diet first. Cutting fat before you have experience building muscle is a slippery slope. You are likely to lose even more muscle, and there’s a good chance that when the cutting diet is done you will still look skinny fat.

The main problem for skinny fat trainees is that they simply need more muscle mass. Existing fat stores look horrible upon an unmuscular physique. When you add 20 pounds of muscle to this frame you will look much better at the same body fat percentage.

Too many skinny fat lifters think they can simply lose a few pounds, get six pack abs, and finally be happy with the way they look. This is rarely the case. Getting “ripped” is an art form. Most experienced bodybuilders and fitness models learned to master their body composition through years of trial and error.

A huge factor in this equation is learning to build and maintain muscle tissue. If you do cut first, understand that unless you are genetically lucky, it’s unlikely that your appearance will look better.

  • Pros – You knock off a few pounds of fat, you learn a little bit about cutting which may help you down the road after you build muscle, and you enter your lean bulk not worrying about existing body fat levels.
  • Cons – Potential muscle tissue loss, physique may remain skinny fat, lost fat will come back after a cut.

EZ Bar Curls

Short Term Bulk & Cut Cycles. In my opinion this is a trainee’s worst option. Because you are trying to master both muscle building and fat loss, and because you are constantly ping-ponging back and forth adding muscle tissue you’ve lost on cutting diets and losing water and fat gains you gained on bulk, it takes a much longer period of time to reach your end goals.

Remember that your end goal was to be as huge and lean as possible. There is a strong likelihood that you will extend the time needed to reach this goal two-fold if you don’t commit to an extended lean bulk.

Far too many lifters use this bulking and cutting pattern. I’ve seen hundreds of men try to reach their goals this way over the years. To be frank, I’ve yet to see one develop a decent physique. It’s not that they can’t – anything is possible with time, obviously – it’s more a case that they either quit lifting, lose motivation, or have never taken the time to master the muscle building process in the first place.

  • Pros – You gain experience learning how to cut, rarely let yourself get above 18-20% bodyfat, gain an opportunity to master your diet under any circumstances.
  • Cons – Takes much longer to get huge, constantly worrying if you are “too fat”, spend too much time regaining muscle you lose from cuts.

Long Term Lean Bulk. This approach is a straight line path to a great body. You can spend 3 years building muscle, then embark on a 4 month cut and be done.

Your body will continue to look better and better with each additional pound of muscle gained. You will not have to deal with the frustration that comes from slow gains, and your body will look better overall at a higher bodyfat percentage.

You have the potential to build 25-30 pounds of muscle over the course of 3-4 years. The tradeoff is that you’ll also likely accrue about 15 pounds of fat, give or take.

Most successful bodybuilders or muscleheads I know followed this plan. They went after muscle gains voraciously, and then cut as needed once they had plenty of muscle size. They have learned that a long term lean bulk doesn’t have to result in an unpleasant degree of fat gains.

  • Pros – Fast track to muscle mass goals, body looks better even with a little more body fat, once the building process is done you get to put everything into cruise control and enjoy the rewards of your hard work.
  • Cons – You will have to trust the process and go through that early beginner stage where you may feel like you are gaining too much fat.

A final note of body fat

Over the years I have been asked the following question probably a thousand times: “I have a little extra body fat. It’s really bothering me. Should I cut?” My response is always the same:

If the extra fat bothers you, then cut first.

There is no sense trying to run a long term lean bulk if you are going to obsess about extra body fat each day. I’ve seen far too many trainees jump ship on a bulk because they simply are unsatisfied with the 20-30 extra pounds of fat they are carrying around.

My only concern is this…if you are underweight to begin with you shouldn’t be trying to lose more weight. This isn’t healthy. Build first, then lose. On the other hand, if you are a skinny fat 170-190 pounds and can’t stop thinking about that extra 15-20 pounds of fat you are carrying around, go lose it.

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Testosterone supplements are formulated to convey the benefits of the finest herbs and some nutrients in stimulating the production of male hormones in the body. Besides the menopausal women, men are supplementing with testosterone for various reasons.

Basically, the testosterone is responsible for several functions in men. This includes the development of their penis, muscles and body hair. Their sex drive is also influenced by testosterone.

Generally, men are what they are because of their male hormones. It is for this reason why men perceive life the way they do or why their logic is different from Read the rest of this entry »

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Energy drinks have become quite popular since the late 1980s. The components have also come a long way as new compounds and recently discovered effective agents have been added to the mix. The question, however, still remains – Are bodybuilding drinks really effective or are people better off taking plain water? Find out more about the true nature and efficacy as well as the dangers behind seemingly healthy concoctions.

Energy drinks are beverages that can provide more energy in the form of good extra calories compared to other types. The calories these contain are actually lower compared to regular soft drinks and do not pose the usual side effect of glucose spiking. Bodybuilders basically consume these drinks at the start Read the rest of this entry »

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I have received many queries by readers on how to match their shoes against their other mens clothing, like suit or pants. Actually it is not as difficult as they think it is since the choices of colors for men’s shoes are quite limited. Unless you have a taste for extraordinary colors, otherwise there should not be much problem coordinating dress shoes.

Always remember that formality of dress sh Read the rest of this entry »

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Rise above the dick-pic, man.
10 Things That Are Hotter Than Sexting

Close the camera: Women aren’t as keen on your sexts as you think they are, finds research from Indiana University-Purdue University of Fort Wayne.

Among the 93 women included in the study, a majority admitted to engaging in consensual sexting even though they weren’t feeling it. Their justification: wanting to fulfill their partner’s needs and be flirtatious.

Unless you’re in a long-distance relationship—a situation that necessitates a little digital foreplay—you’re better off leaving the crotch-shots to the Anthony Wieners of the world.

Instead, 10 ways to keep things hot—without resorting to your iPhone.

Master the art of the quickie

For one week, agree that one of you can grab the other at any time for sex, and the grab-ee has to go along with it. Not only will it make sex more exciting, you’ll become more aware of your partner’s desires—the when, where, and how of her sexual inclinations, says Guy Blews, author of Realistic Relationships.

Lust up your love notes

Write out a series of suggestive notes and leave them places you’ll know she’ll find them—like the bathroom mirror or her lingerie drawer, advises Sadie Allison, Ph.D., author of Tickle My Tush: Mild-to-Wild Analplay Adventures for Everybooty.

Start out tame and complimentary—“I can’t get over how stunning you look in the morning”—and amp up the heat with each note. Cap off your paper trail with a message in her purse explaining exactly what you’ll do to her when she gets home from work.

Tease, don’t please

Agree to engage in 20 minutes of foreplay every day for a week, with the only rule being that you can’t have sex, Allison recommends. People want what they can’t have. So making intercourse off-limits will crank up the desire. If you break the rule, well that’s not really a loss, is it?

Go beyond missionary

For 1 month, agree to test out at least one new sex position each week, says Allison. The twist: Use your imagination—not the Internet—to discover new ways to utilize your flexibility. “Since your brain is one big muscle, exercising it regularly with new techniques will keep it healthy and strong,” Allison notes.

Uncover her fantasies

Split a bottle of your favorite wine and try to hold each other’s gaze. The first person who blinks or laughs first has to share a naughty fantasy, Allison explains. The vino will take the edge off, but the nature of the game will make sharing less intimidating.

Act out a fantasy

Role playing can help your partner feel free under the covers, because she can put herself in a different mindset, says Scott Haltzman, M.D., an assistant professor of psychiatry at Brown University. If you’re just starting out, arrange to bump into each other at a bar outfitted in ways you wouldn’t normally dress, recommends Karen Sherman, Ph.D., author ofMarriage Magic! Find It, Keep It, Make It Last. “This adds intrigue and novelty,” Sherman assures.

Lock lips more often

Deep, tender, passionate kissing is one of the first things that couples abandon—but it’s one of the best ways to make her hot, says Blews. Grab her in the kitchen while you’re preparing dinner, or the moment she walks in from work. She’ll probably be expecting a peck, but she’ll be pleasantly surprised when you don’t let her go after the initial lip lock, he adds.

Get her wet

Having a loved one lather you up is not only erotic, it taps into deep-seated sensations of being cared for, says Allison. Soap her up, shampoo her hair, and run your hands all over her body. By the time you’ve finished rinsing off the suds, both of you will be ready to take it to the bedroom.

Embrace the element of surprise

“Sometimes it’s the little things that leave the biggest impression on your lady,” says Allison. Slip something fun into her lingerie drawer—a few new pairs of sexy underwear or a couples sex toy she’s wanted to test out. “You’ll be surprised how quickly she’ll want to pay back your thoughtfulness—in other ways,” says Allison.

Explore new territory

Caressing her body may be among the fastest ways to turn her on, but long-term couples tend to skip directly to their tried-and-true gropes, says Blews. Mix it up by slowing things down. Before you kiss her, gently caress her cheeks, ears, and temples with the pads of your fingers. Or instead of going straight for her clitoris during oral sex, warm her up by slowly by kissing and licking little sections of her inner thighs.

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Get ripped without any equipment with this body-weight workout designed to hit your abs from every angle.
The Five-Move Anywhere Abs Workout

We don’t doubt your will to get 6-pack abs. Now, it’s time to be consistent and have them look the way you want them to—ripped. We caught up with IFBB men’s physique pro and certified personal trainer Pierre Vuala to see how he keeps his midsection shredded without even using equipment. “Whenever you do any ab workouts, it’s always good to get all the air out as you squeeze at the point of full contraction,” Vuala says. No equipment? No excuses.

Never miss a workout again. 

WORKOUT INSTRUCTIONS

Do this workout three times a week after resistance training. Perform on a mat or rug if possible.

THE WORKOUT

Alternating V-up
Duration: 5 sets, 20 reps each leg
Pierre says: 
Touch your opposite hand to opposite foot meeting at the center to make a V with your body.
Rest: 1-1.5 minutes

Side Plank with Pulse
Duration: Hold for 4 minutes each side
Pierre says: 
Hold for 30 seconds then tap hip into ground for five reps. Hold yourself up again for another 30 seconds. Reverse to other side, then repeat.
Rest: 1-1.5 minutes

Reverse Crunch
Duration: 4 sets, 25 reps
Pierre says: 
While lying down with hands at sides on the ground, extend your legs straight out, about six inches off the ground. Bring knees to chest, lifting with lower abs. Your lower back comes off the floor.
Rest: 2 minutes

Sitting Knee-ins
Duration: 4 sets, 20 reps
Pierre says: 
While sitting upright with hands at sides on the ground, bring your legs straight out, crunch them back in close to your body, and bring them back out.
Rest: 1-1.5 minutes

Broomstick Torso Twist
Duration: 4 sets, 1-minute work, 30-second rest
Pierre says: 
While standing or sitting, place a broomstick on your upper back. Without moving your hips, twist to each side, exhaling to contract obliques.

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Hi there! Happy Monday 🙂 Anyone have today off? I wish I did, but, alas, I am working and teaching. I hope your weekend was a good mix of everything you needed/wanted. Mine certainly was! I don’t know what I did differently 

Tons of useful stuff. The men’s guide to fitness, sex, women, workouts, weight loss, health, nutrition and muscle building from the world’s largest men’s magazine.

Health ReportFit Fix: How Sugar Screws with Your Brain. Plus more of today’s top health and science headlines. Stephen Walkiewicz | January 16th, 2014. Fit Fix: How Sugar Screws with Your Brain 

Alcohol Kills 80,000 People Every Year: Fit Fix, Health and Fitness

http://www.mensfitness.com

Improve your strength, muscle growth, endurance, health and style with expert fitness and lifestyle tips from mensfitness.com, , Plus more of today’s top health and science headlines. man running 10 Ways to Cancer-Proof Your Life. Alcohol kills 80,000 people every year in the Western Hemisphere. The journal Addiction has published a study that says about 79.456 deaths in the Americas every year are directly caused by health complications related to drinking.

Read more …

Gym Workout Routine – Chest & Back Exercises – Monday

Exercise Routine, Sets/Reps – http://www.buff-dudes.com/chest-and-back-workout-routine/ ‎ BUFF DUDES TANK TOP! http://store.buff-dudes.com Facebook: http://w…

Read more …

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Maximize your muscle with this list of dietary maxims.

12 Surefire Muscle-Building Nutrition TipsYou know that protein builds muscle. Duh. You know that you want to avoid fast-burning carbs if your aim is to stay lean, and you know that you should be drinking lots of water a day—a gallon or more if you’re active. If you’re reading this odds are good you have more than a passing interest in such matters, so we’ll dispense with the basics.

The following compilation of sound nutritional tips is for those who already know the difference between carbs, fat and protein and who are looking for a dietary edge that will help them to maximize their muscle gains. That, we’re guessing, is you.

1. EAT BOTH FATTY AND LOW-FAT FISH

Fish is an excellent source of protein that should be consumed regularly by bodybuilders. Varying in fat content, some types of fish are high in healthy fats while others are low in fat altogether. Unlike other tissue proteins, though, fatty fish provide a host of benefits to bodybuilders.

Salmon and sardines, for example, are excellent sources of omega-3 fatty acids, which support the immune system and assist with muscle recovery and growth, in addition to many other benefits. Fish that are lower in fat, such as tuna, also make an excellent source of protein. All bodybuilders, regardless of their phase of diet or training goals, should strive to take in eight ounces of fatty fish at least twice a week.

2. EAT YOUR VEGGIES!

Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Bodybuilders should strive to take in five or six servings every day.

To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrien

ts that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.

3. TAKE GLUTAMINE

Known for its immunity-enhancing properties, glutamine is not only one of the most prevalent aminos in the body, but also one of the most important for bodybuilders. If you’re overly stressed from dieting or training, supplementing with glutamine allows your body to maintain its storage supply of glutamine in muscle tissue, enhancing overall muscular growth and recovery. Take 10-40 g of glutamine a day.

4. MIX YOUR ANTIOXIDANTS

Take a mix of antioxidants; a good cocktail has an anticatabolic effect by quenching free radicals formed during and after intense exercise. In your antioxidant regimen include 400-800 international units (IU) of vitamin E, 500-1,000 milligrams (mg) of vitamin C, 200 micrograms of selenium (from selenium yeast). Get the rest from five or six servings of fruits and vegetables per day.

5. ADD ARGININE

Try adding arginine to your supplement mix. Arginine, a conditionally essential amino acid, seems promising in the muscle-building department, although not by aiding growth-hormone release, as previously believed. Studies suggest it speeds wound healing, which isn’t too far removed from what happens in the body after a workout.

Arginine also improves blood flow and enhances the growth of muscles lengthwise (new contractile units are built onto muscle at a faster rate when arginine is given to developing rats). Arginine may also enhance immune function in athletes, especially when combined with glutamine.

6. MAXIMIZE YOUR MINERALS

Take extra calcium and magnesium. If you look at the label of any once-daily multivitamin, you’ll notice a “mineral gap”—a place where certain minerals should be listed. Even if they’re included, most multis contain only a small percentage of the Daily Value (% DV) of calcium, magnesium and potassium.

Calcium is important for fat-burning metabolism, magnesium for training performance and potassium for muscle cell volume. A once-daily multivitamin simply doesn’t cut it. Correct the situation by taking 1,000 mg per day of supplement-source calcium (or two to three cups of fat-free dairy products), 450 mg of magnesium, and five or six servings of fruits and vegetables per day (for potassium as well as other micronutrients).

7. TRY TYROSINE

Give the amino acid tyrosine a try to prevent burnout caused by lack of sleep, stress and/or use of thermogenic supplements. Taking 1-4 g of it early in the day is recommended. In studies using military personnel as subjects, tyrosine was shown to increase performance under stress. It is a precursor to fat-burning hormones that stimulate norepinephrine.

8. TAKE ZMA

ZMA is a specifically formulated combination of zinc and magnesium. The benefits of ZMA supplementation include improved recovery due to enhanced sleep efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power. For best results, take ZMA on an empty stomach before bedtime. Follow label recommendations for dosage.

10. DON’T SKIP THE VITAMIN C

Vitamin C is a powerful antioxidant that helps in the synthesis of hormones, amino acids and collagen. It also protects immune-system cells from damage and allows them to work more efficiently. The body cannot store vitamin C, so it must be frequently supplemented. Multivitamins contain C, but additional supplementation will ensure that you don’t have a deficit. Take 500-1,000 mg per day.

10. BOOST PROTEIN BEFORE BEDTIME

One of the best ways to prevent your body from tapping into muscle stores for energy is to take in a moderate amount of protein shortly before going to bed at night. Thirty to fifty grams of protein, consumed before going to sleep, will provide your body with the nutrients it needs to repair and build muscles. A protein shake is ideal before bedtime. Lean meats, nuts and seeds are reasonable alternatives.

11. CYCLE BETWEEN HIGH- AND LOW-CARB DAYS

One excellent way to keep your metabolic rate up and your body burning fat is to change the amount of carbohydrates you eat on a daily basis. Eating high carbs all the time allows your body to readily store them as bodyfat. Eating low carbs all the time encourages your body to tear down muscle tissue for energy. To get the best of both worlds—keeping your muscle while avoiding bodyfat—schedule a higher-carb day after every three to five low-carb days.

12. USE CHEAT FOODS AS PART OF YOUR DIET STRATEGY

On the surface, this may seem to contradict the previous point, but when implemented properly, it doesn’t. The mindless consumption of junk and processed foods destroys bodybuilding progress faster than almost anything else does, Judicious selection of a cheat food, however, can help keep you sane and help ensure your adherence to your overall diet strategy.

Cut out junk food that you don’t crave. If you have a craving, feed the beast, but keep it moderate. If doughnuts are your thing, allow yourself that Sunday morning Krispy Kreme. Have a slice of pizza occasionally. Just set limits and adhere to them.

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Things Men Shouldn’t Do After 30

Every few years, a columnist or men’s magazine writer opines about the age at which some behaviors are simply no longer OK (i.e. Esquire‘s list or Tony Parsons’ in GQ UK: “[Drugs are] ridiculous for anyone over the age of 25.”). Sometimes these opinions are tongue-in-cheek, but there’s always a kernel of truth to them. Lots of behaviors come with a shelf life, either because they’re so risky that you’re beginning to endanger yourself or because they are, quite frankly, embarrassing.

There’s a lot of downright stupid stuff society will give you a pass on while you’re still in your 20s, but most of it ceases to be amusing and just gets depressing as you soldier on toward middle age. In a larger sense, though, approval is about achievement: We expect people to improve themselves as they age, so if you’re working the same meaningless job and acting just as you did in college, then you’re not improving much of anything. Thirty is a big milestone, and it’s also a point at which people are going to start to wonder what you’re doing with your life.

With that in mind, here’s our list of the top 10 behaviors guys just need to quit once they hit the big 3-0.

Eating Fast Food

We’re not arguing that you have to become a vegetarian here. You don’t even need to spend a lot of time or consideration on preparing your meals. But a decent, healthy, inexpensive meal is not at all that difficult to throw together in, say, five minutes. There are plenty of recipes for healthier eating out there, and many are designed for people with no substantial kitchen and no motivation to cook. Regardless of how little effort you put into it, almost any reasonable meal you make is going to be far better for you than the cocktail of heart attacks and hypertension you’re getting with fast food.

Driving Recklessly

The Wikipedia list of famous people killed in traffic accidents has hundreds of entries. About a million people die from traffic collisions every year, and about 50 million more are injured. More than just a behavior for the young and foolhardy, driving like an idiot means ruining your (or someone else’s) life. You’re too old to tailgate someone at 70 mph just because you don’t like the look he gave you. If you have trouble imagining the consequences, think about how it would feel if you woke up in a hospital with no legs.

Constantly Playing Video Games

Games are branching out to diverse consumers as best they can. The development of  phone games, the explosion of small indie publishers and the amount Wii spent  reaching out to non-gamers old and young is making gaming more prevalent. That part of the market is one thing, and nobody’s going to look down on you for playing some iPhone game while you sit on the subway. But when you slouch in front of the computer for 48 hours because you’re obligated to kill a specific number of orcs, something is amiss. You can’t expect to make any real progress in life if your first priorities lie in a world that only exists on a server.

Living in a Dorm Room

Metaphorically, that is. By the time you’re 30, it’s expected that you’ve developed some sense of taste and style that’s reflected in how you choose to live. If you’re still surrounded by beer posters and five-dollar furniture, then people are going to infer a lot about your level of maturity from what they see (and it’s probably a pretty accurate assumption). Make an effort to keep everything clean and to present yourself like an adult.

Getting Tattoos

Before you get too defensive, note that we’re not saying there’s anything wrong with already having a tattoo. It’s just that most regrettable tattoos – whether they be an homage to a long-dead band or the pedestrian tribal design — can be explained as the rash decision of a 20-something. You’re going to be hard-pressed to explain how body modification fit into your thoughtful, adult considerations if you get one after turning 30.

Binge Drinking

Of course, nobody’s arguing that you need to quit drinking entirely. There’s nothing wrong with drinking in moderation, and in fact, you’d probably find yourself in some awkward professional situations if you were to decide not to drink at all. But there’s a point at which regular, heavy consumption literally qualifies as a severe chronic illness, and if you haven’t worried about that at all yet, hitting 30 is a good time to start thinking about it.

Living Paycheck to Paycheck

Most wealthy men are wealthy because they were considerate enough to save or invest their money. Long-term wealth is something most of us really have to work at, even if that just means having the restraint to save something — anything — every month. If long-term wealth isn’t motivating enough, consider all the unforeseen opportunities and emergencies that might require you to have some cash ready. Are you comfortable being totally unprepared for those? If you haven’t already, it’s officially time to start saving.

Working at a Dead-End Job

Your current job — the thing you spend your time doing right now — is how people see you, and it influences how they treat you. When you’re defining yourself, either on a form you’re filling out or to another human being, this is one of the first things you’ll be asked. Obviously you have plenty of time to figure out what you want to do with your life; you don’t need to be an entrepreneurial firebrand straight out of college. But if you’ve reached 30 and no dream job has fallen into your lap yet, maybe it’s time to consider that you’ve waited long enough and that it’s time to make some changes.

Being Socially/Politically Clueless

In American demographics, the term “youth vote” literally means “18 to 29,” so by at least one metric, hitting 30 places you cleanly out of the youth category and into the mainstream. The further you go professionally and the more you expand your social horizons, the more you’ll be called upon to converse like an adult who actually understands the world. Your politics aren’t the issue — that’s not what this is about. It’s just that, after a point, you need to know when people are talking about a playwright or a country.

Dressing Like a Slob

Even more important than your job or your personality is how you dress. It’s one of the first things people are going to notice about you (and before you even speak to them, they’ll already have partially made up their minds about who you are and what you’re like). Just as with cooking like an adult, dressing like a man doesn’t really take time, effort or even money. It only requires that you care about how you present yourself and to realize that more is expected of you now than 10 years ago.

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Testosterone is often mentioned in conjunction with athletes and body building. What exactly is the role of testosterone and body building? Why do athletes need to have increased testosterone?

The Back Story

Testosterone is a naturally occurring steroid hormone. Testosterone has both anabolic and androgenic properties in the athlete’s body. This hormone is responsible for building lean muscle mass, giving the body energy, bone building and health, activating the immune system, and the male libido.

Testosterone is naturally secreted into the male body through the testes and into the female body through her ovaries. The adrenal glan Read the rest of this entry »

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Fish oil may be particularly beneficial to men’s health, because of the omega-3 fatty acids they contain. Low intake of fish and low circulating levels of DHA, an omega3 fat, are associated with prostate cancer, BPH or enlarged prostate, prostatitis and with fertility issues, such as low sperm count and motility.

DHA Importance

DHA and other omega-3 fatty acids have anti-inflammatory activity and counter the effects of other types of dietary fat, such as omega 6 and saturated fats. If you haven’t heard already, you should not be eating anything that contains trans-fat. Food manufacturers are now required to list the t Read the rest of this entry »

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Are You Single Because You’re Just Not Getting Noticed?Do you ever feel like the invisible man, only, y’know, without all the bandages and the decidedly old-fashioned raincoat? Yes, us too. After all, whether we’re talking about friends, colleagues or members of the fairer sex, we all like to get a little attention from time to time. But it’s not always that easy to get noticed, so what can the average guy do to stand out from the crowd? Join us as we consult the experts to find out how to attract attention from the opposite sex.

Why Is Getting Noticed Important?
If you want to make yourself a success, you’re going to have to stand out from the crowd once in a while. Sure, being part of the herd feels safe, but you’re going to have to stick your neck out to get anywhere in life. Of course that’s easier said than done. Statistics from Match.com’s Annual Survey of Canadian Singles shows that 68% of men questioned would describe themselves as ‘introverted’ — hardly the greatest starting point for meeting women. But confidence breeds confidence, and if men want to attract more women, then they’re going to have to do something about it.

“Most men feel under appreciated both at work and at home,” says relationship expert Nicole McCance. “They crave acknowledgement. They want to feel important, that they are doing a good job and that they are needed. It boils down to the survival of the fittest; men want to be the guy in the room that everyone is looking at.”

“Attention is like an ego-boosting currency,” says pick-up artist Angel Donovan from Dating Skills Review. “It nurtures and supports the ego and self esteem of those who get good measures of it. It can make them feel and act more confident.”

How To Get Noticed More
“One of the keys to getting noticed is to exude confidence. Men tend to gravitate towards confident women and it’s not very different the other way around.” says Kimberly Moffit, Match.com’s Canadian relationship insider. “Simple changes in body language, like standing up straight, uncrossing your arms and making eye contact will make a man appear more confident and approachable.”

“Smile!” advises Nicole McCance. “You also won’t get noticed if you are hiding in the crowd. Put down your phone, and notice the people around you. Start making eye contact. Approaching a woman is the best way for her to notice you. There are so many wonderful men who are going home single because they didn’t take the plunge and smile, walk up to a woman and introduce themselves.”

Making the first move should be a no-brainer for any man. After all, how’s anyone going to notice you if you don’t take the plunge? But it’s not all about the size of your social cojones; there are other things you can do to help you stand out. Sprucing yourself up is certainly one of them. Research from Match.com shows that poor hygiene is the biggest turnoff for 74% of women, whilst a whopping 85% point to style as an important trait in a mate. That doesn’t mean you have to rush out and buy an expensive suit, however. In fact, the same survey showed that women preferred the casual look (57%). But whether you’re dressed to the nines or wearing some jeans and a T-shirt, it’s clear that first impressions count; indeed, 46% of Canadian women say that they know within 15 minutes if they are going to like a guy.

It’s not all about how you look, however; how you act is important too. “Fun attracts attention,” states Angel Donovan. “So forget about trying to get noticed and remember that the more fun you have, the more you get noticed.” Kimberly Moffit advises men to let go and try to be themselves. “Be authentic,” she says. “Let your personality shine. Women will pick up on your sincerity and want to get to know you.”

The key, it seems, is to be yourself; just to do it a little better than normal. With that in mind, focus on the things that make you you. Talk passionately about the subjects that interest you, put extra effort into the things that you enjoy and take time to appreciate others who respond positively to you. Pretending you’re something that you’re not might work in the short term, but at the end of the day, if you’re going to get noticed, it will be on the strength of your own personality.

It all sounds simple, of course, but caught like a rabbit in the headlights, most men have done something they regret in an attempt to attract attention. More often than not, this involves putting on an act, whether it’s bragging a little too loudly, playing up to the crowd or attempting to spout pre-rehearsed pick-up lines in the direction of the object of your affection.

But whilst putting on an act may help you to attract attention, it won’t necessarily be for the reasons you’d hoped for. “The loud obnoxious guy might get noticed, but it might be for the wrong reasons,” says Nicole McCance. Angel Donovan agrees. “The problem is that women see through these efforts, and also intuitively get that the man behind them doesn’t have the confidence to stand out. So it has the opposite effect of the intended, and the women are less interested.”

It’s Not Just Women
The art of standing out doesn’t just apply to Saturday nights at the bar. Whether at work, among your friends or even on a sports team, recognition has its benefits in just about any arena. Whilst we’ve focused on what men can do to attract women, many of the tips from our experts are also applicable to other areas of your life.

Start investing in yourself, improving your life,” advises Angel. “You’ll gain confidence and get noticed at the same time.” Nicole agrees. “Speak up, let people know what you think. Ask questions; people love talking about themselves, so they will love you because you are asking about them.” But above all, she advises men to “Be yourself. Doing less is sometimes more, don’t try so hard to get noticed. People pick up on that. They don’t like to be interrupted or pushed over. Become interested in others, and they will find you more interesting.”

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Easy HookupsEven the most competent men will agree that the art of picking up women is a challenging one. It requires the widest array of human social skills, running the full gamut of emotion and reaction, and one must have both confidence and a steady hand. All this being true, why should we complicate things? Why overextend ourselves? Every pickup situation is different, which leaves us with the logical deduction that certain situations are easier than others. The entire flirting dynamic can change depending on the environment and type of woman you approach, so in order to lessen the load, it only makes sense to seek out the simple, easy hookups. We’re talking about the ones that are unhindered by particularly intimidating, outstanding factors, like the exceedingly difficult “impenetrable female group.”

On the other hand, there’s a lot more to this piece than the lowbrow “get ‘er drunk, then nail ‘er” philosophy. Here, you will remain a courteous gentleman, and best of all, you won’t even have to struggle to obtain the desired results because, as I mentioned, these are easy hookups.

Just bear in mind that nothing is inevitable; the worst mistake you can make is to assume you’ve bagged the prize before the pants come off. Even if a sweat-soaked, mid-afternoon sex romp seems all locked up, the slightest misstep can leave you hung out to dry — so toe the line, fellow Players. Just because these are all considered to be “easy hookups,” that doesn’t mean you can slack off and let things simply fall into place. If you’re a veteran, you know full well things don’t ever just “fall into place,” not unless you give her your undivided attention at all times. Easy, yes. Automatic, no.

Dog parks = Fun for dogs, easy for Players

With this tip, there’s very little you have to do. It may not be automatic, but even if you’re half brain-dead with erectile dysfunction, you can probably score a hot chick if you own a dog and live near a park. Most women will scoff at this age-old winning formula, and yet they can’t deny their intrinsic nature. There’s real science hiding beneath the surface of this phenomenon: a caring male dog owner hints at the possibility of becoming a caring father, doting on a pet in public shows he’s probably not afraid of PDAs, and caring for a pet requires, at the very least, rudimentary responsibility. However, you needn’t break this down into a research project; the results are 99% positive, and that’s all you need to know. Now, this can also work if you’re a cat lover, but you don’t typically take cats to the park. In that case, you need to get the woman back to your place first, which does add another degree of difficulty.

No matter what, guys with cute dogs are often irresistible to women, and there’s no debating that immutable fact. It’s even easier if the girl has a dog of her own, because then the obvious step would be to arrange a little play date between the dogs. By the way, babies can work too, but then you have to explain how it’s not yours, and you’re just being a good guy and babysitting. Nope, the formula is simple and almost always works — dogs, day at the park; winner.

Former conquests are often easy hookups

Every Player on earth will agree that having a little black book loaded with numbers is essential for frequent hookups. However, the veteran pickup artists realize that these numbers shouldn’t disappear after a brief fling that was more than satisfactory for both parties involved. Rather than “making room” in the book for more numbers, you had best squeeze ‘em in or buy a bigger book, because those former contacts can prove to be extraordinarily worthwhile (and are some of your easy hookups). Look, you’ve already done the legwork in obtaining that number, and considering you parted ways on good terms, why pass up a second opportunity? We’re currently in the business of making things easier, and there’s nothing easier than hooking up with a willing girl who already said “yes” once before. The goal has been achieved during a previous meeting; she shouldn’t have any reason to change her mind a second time around. Leaving a good impression is essential at all times, regardless of whether you’re pursuing a committed relationship or a simple one-night stand, and regardless of whether you’re a wife-seeker or a Player.

Just remember that unless you play the game correctly, this won’t work. If you continually step over the line and enter commitments with girls that end badly, this tip becomes useless. However, if you can manage to keep everything casual, as any good Player does, more numbers from more hot chicks always makes things easier. It’s just a matter of odds, really.

Easy hookups at the gym

There are different aspects of attraction, but as always, the most important one centers on physical appearance. In the gym, everyone’s physique is on display, and while that can be a frightening sight at times, the number of fit, glistening women on the ellipticals on a Sunday afternoon is usually quite high. You don’t have to be a fitness guru to exercise on the weekends, and the options are both enviable and plentiful. The key may lie in timing, however, as it makes far more sense to try your luck on a Saturday afternoon rather than a Tuesday morning. However, if you frequent a gym, you already know when the women with the incredibly firm bodies arrive, and besides, there are more benefits. First of all, you two already have something in common simply by being in the same location, and secondly, you can always offer to help if you see her struggling with a particularly difficult weight. There are any number of ways to kick off a conversation in a gym, and you should be able to utilize at least one, because picking up at the gym is one of those easy hookups.

Your only obstacle is that most women are wary of aggressive men when working out in the gym; it’s as if they’re in permanent defensive mode. The combination of endorphins, obvious physical prowess and your finely honed charm, however, should be more than a match for that obstacle.

Vacationing girls/out-of-towners

There’s a very basic and straightforward rule when it comes to a vacation: relax and have fun. Women tend to understand this quite well, and hooking up is often part of the aforementioned formula, especially for young, single girls who want to spice up their week away from work. You can be the attractive, mysterious man who sweeps her off her feet and makes her vacation a memorable one. Due to the time and what is likely a logistical issue, a commitment is out of the question, anyway. All she wants is to cut it loose for a few days, and you can be a surefire “relaxation” tonic. You avoid most of the potential pitfalls any Player encounters when trying to score a hot companion: Your mate won’t have any interest in anything beyond an illegal-in-48-states sort of sex, and day-after long-distance calls don’t make any financial sense. If you live near a major tourist attraction, it’s one of the best places to cruise for vacationing ladies just looking to land a handsome and capable partner for her brief stay.

Another possible location is a hotel lobby bar, which should boast a bevy of out-of-town businesswomen, unfamiliar with their environment and lacking acquaintances. Offering to show a woman around town may sound like a tremendous cliché, but clichés exist for a reason: there’s a lot of truth involved — it’s one of those easy hookups.

life’s hard, but hookups shouldn’t be

There’s always a particular degree of difficulty in any pickup attempt, and any Player should have the ability to spot the easy hookups. It’s not about any one facet of the science; it’s about multiple factors, including the type of woman, the atmosphere and the setting. This isn’t anywhere near as complicated as it sounds, as evidenced by the preceding tips. Often, men will inadvertently make things more difficult on themselves by complicating the matter, by over-thinking a straightforward scenario. Girls and cute dogs, sweaty chicks in spandex, hotties that have already enjoyed your advances, and girls who want nothing more than an isolated sexual encounter to add heat to their vacation — all relatively easy hookups, all on your radar. Sure, a good Player remains ambitious in order to maintain disciplined, but there’s nothing wrong with taking a break and making an easy score. Who’s complaining?

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