Mens Healthiness

Funny Video of the Day: Deadlift Passout

2012-02-15T14:49:00.000+00:00

Here's a video that has been doing the rounds for a couple of years now, but still never fails to get old!

15 Foods To Help You Lose Weight

2012-02-13T11:56:00.000+00:00

Want To Curb Your Appetite And Stop Sugar Cravings? Then Put These On Your Grocery List.

Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go groceries shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these super foods deliver health bonuses too.

1. Eggs - Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

Read the rest after the jump!

2. Beans - You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fibre meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fibre beans can lower your cholesterol.

3. Salad - Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea - The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears - They're now recognized as having more fibre, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fibre, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

6. Soup - A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

7. Lean beef - It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.

8. Olive oil - Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit - It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Centre at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

10. Cinnamon - Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S. Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

11. Vinegar - It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

12. Tofu - It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.

13. Nuts - Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High-fibre cereal - Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Centre and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fibre cereal ate less than those who didn't have as much fibre in the morning. Try General Mills Fibre One (14 grams per serving) or Kellogg's All Bran With Extra Fibre (13 grams per serving).

15. Hot red pepper - Eating a bowl of spicy chilli regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think south-western omelette) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.

The 300 Workout

2012-02-08T16:28:00.000+00:00

With the great success that the movie 300 enjoyed, it is little wonder many now want a physique like many of the actors. Of course to get this requires A LOT of hard work and the correct diet, whilst maintaining the dedication throughout.

Mens Health ran an article that details this workout and how you can work towards your Spartan body.

The "Original" workout includes the following:

Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

For full instructions on how to complete these head over to the article at Mens Health via the link below.

Mens Health - 300 Workout

Carbohydrate Benefits: Top 4

2012-02-01T18:00:00.000+00:00

Carbohydrates are one of the three main macronutrients that your body requires to function effectively. Despite what you may think about them, carbohydrates can give your body numerous health benefits. In this article I am going to be discussing four of the top carbohydrate health benefits.

1) They provide your body with energy - The main role of carbohydrates is to give your body the energy it needs. When you eat carbohydrates your body breaks them down into glucose. This glucose is then transported to the cells that require energy via your bloodstream. Although your body can use fats and proteins for energy this process is very inefficient. Therefore, one benefit of eating carbohydrates is that they provide your body with an efficient, easy access energy source.

Read the rest after the jump!

2) They are rich in phytonutrients - Phytonutrients are protective chemicals that can be found in many plants. Different phytonutrients have different characteristics. Some act as antioxidants which protect your body from free radicals (harmful by-products that are released when your body uses oxygen) whilst others help protect your body from bacteria and disease. Plant based carbohydrates such as fruits and vegetables often contain these protective phytonutrients making them a very worthwhile addition to your diet.

3) They are a good source of fibre - Fibre has many health benefits. The most well known of these is that it promotes regular bowel movements and prevents constipation. However, fibre also promotes good bowel health, protects you from a variety of diseases, keeps your blood glucose levels stable and helps you fully absorb the nutrients from your food. Certain carbohydrates such as fruits, vegetables and wholemeal products contain high levels of fibre and by eating these you can enjoy all the benefits listed.

4) They are a good source of vitamins - Vitamins are micronutrients that help your body perform vital functions. They help your body break down food for energy, assist with cell production, support a strong immune system and more. Fruits and vegetables are rich in a variety of vitamins. Therefore, by eating natural carbohydrates (such as fruits and vegetables) you can realise multiple health benefits.

If you choose your carbohydrates wisely they can be a very valuable addition to your diet. Eating fruits and vegetables on a regular basis can give you all the health benefits listed in this article. Therefore, if you are not eating a variety of fruits and vegetables on a regular basis try and add them to your diet.

Three Health Benefits of Kettlebell Exercises

2012-02-01T13:40:00.003+00:00

Kettlebells can provide an athlete with a great workout, and can be very beneficial to his or her health. Kettlebells basically look like a ball with a triangular handle, and is very common in different lifts or presses. An athlete can choose to swing the kettlebell for a pretty effective workout, and there are many positive aspects to this exercise routine.

Here are three of the best health benefits that kettlebell exercises offer an athlete, which can help him or her maintain a healthy lifestyle.

Read the rest after the jump!

Can Tone Muscles

If an athlete chooses to exercise with a kettlebell, then he or she will notice toner muscles, which is great for maintaining a nice physique. Since kettlebells are small, an athlete has the ability to target certain muscles or muscle groups, which can tone specific muscles. Kettlebell exercises are part resistance training and part strength training, both of which are essential for toning muscles. An athlete can swing the kettlebell around in a variety of directions, which can help him or her tone or define certain parts of his or her body. An athlete that has toned muscles is more likely to perform better during sports, and feel more energized during athletic activity. An athlete that does kettlebell exercises regularly also will notice he or she has a more defined body, which can increase his or her speed on the field.

Can Increase Coordination

An athlete that exercises with a kettlebell is also going to have better coordination and control, which is very beneficial during athletic activity. Using a kettlebell requires an athlete to focus on swinging the kettlebell in a gradual manner, which means he or she needs to have proper muscle coordination. Although kettlebells are usually lighter than most other weights, it still requires an athlete to maintain proper control during exercise, and this leads to an increase in overall coordination. If an athlete can swing the kettlebell around without a problem, then he or she is more likely to have better arm, hand, and muscle coordination. Coordination is essential for an athlete, since coordination controls how he or she performs during sports, and helps him or her control muscle movement. Coordination is also important for an athlete because it can help him or her move quickly during fast paced sports, which can prevent injuries.

Can Improve Cardiovascular Health

An athlete that chooses to workout using kettlebells will also notice an improvement to his or her cardiovascular health. Cardiovascular health is very important for an athlete, since the heart controls everything within the body, and can make him or her perform at maximum level. If an athlete uses the lighter kettlebells to exercise, then he or she can improve cardiovascular stamina, which helps him or her boost performance during sports. The kettlebell exercises can increase in duration or intensity, which can help an athlete burn more calories without becoming fatigued. If an athlete performs kettlebell exercises, he or she will become less tired during physical activity, which can motivate him or her to keep exercising. If an athlete does regular kettlebell exercises, he or she will have better blood flow to the heart, which can increase overall heart health, and increase overall circulation within the body.

Increasing your Bench Press

2012-01-27T11:33:00.000+00:00

1. Power Up Your Triceps

I would say in about 80% of cases where guys have asked me for increasing bench press tips, their triceps have been holding them back. You need to hit your triceps hard with big exercises like close grip bench press and skullcrushers. Don’t waste your with cable machines, stick to heavy dumbbells and barbells.

2. Shock Your Chest Into Growth

I know it’s easy to stay with the routine your comfortable with. Ask yourself this question: “Am I really training out of my comfort zone?” Most people are not. Yes, they train hard but they’re not pushing themselves as hard as they are capable of. So switch your workout up, vary the intensity. Vary the rest between sets. Do supersets. Do 30 pushups at the end of each set. Get the picture?

Read the rest after the jump...

3. Don’t Overtrain

I know it’s tempting to train more often because you think the more you train the bigger you’ll get. This myth holds back many lifters, especially beginners. You have to get out of that mentality and start thinking about “less is more”. The quality of your reps, sets and exercises is more important than how many you do. Stick to training your chest once or twice a week, there’s no need for more unless you’re trying to break the world record bench press!

4. Get Plenty Of Rest and Sleep

This goes hand in hand with my previous tip, and is part of the basics of building muscle. Your muscles repair and grow while you’re sleeping and resting, so getting enough rest and sleep is essential for muscle growth. Get at least 8 hours sleep and plenty of rest between workouts.

5. Bench Press Negatives Are Your Friend

If you don’t know what a negative is, it’s the lowering phase of an exercise. In the case of the bench press, it’s lowering the weight to your chest. Negative training involves very heavy weights (up to 1.5 times your 1 rep max) and simply lowering the weight slowly down to your chest and having 2 assistants lift it back up for you. Negative training is highly underestimated and can have a dramatic effect on your upper body strength and your 1 rep max.

6. Don’t Train Your Triceps With Your Chest

If you really want to build strong triceps you need to train them when they’re fresh and you can’t do this after a heavy benching session.

7. Eat Like There’s No Tomorrow

If you want to get bigger and stronger you have to eat like you have the appetite of Ronnie Coleman! You should eat up to 7 meals per day and each meal should contain a good serving a protein (in various forms) and complex carbohydrates. This is essential for increasing your bench press. If you’re not eating enough calories per day, don’t expect and additional pounds on your bench.

8. Take a Week Off

Sometimes all you need is a break. Professional bodybuilders have scheduled 7 to 10 day breaks throughout the yearly routines. Your muscle may be fatigued and this is preventing growth. You can choose to go a week cold turkey, or a maintenance week where you drop the weights back and do 3 easy full body workouts.

9. Use Supplements

Bodybuilding supplements the best way of delivering nutrients to your body fast and in my opinion are essential to increasing bench press. You should use supplements first thing in the morning, after your workout and before bed at the very least. For more info on supplements see the supplements section.

10. Correct Your Technique

You’ll be surprised how many experienced weight lifters are not using the correct technique. The bench press sounds like a simple exercise, but bad technique habits can develop and hold you back. Some common bad techniques are wrong hand position on the bar, not keep your body still throughout the set, feet off the floor, lowering the bar to the wrong position on the chest and wrong grip.

The Warm Up and Cool Down

2012-01-20T14:05:00.000+00:00

Warming up and cooling down correctly are two of the most important things you can do in a gym. Not only are they essential for their injury preventing qualities, but they also serve to increase flexibility, increase the intensity and volume of weights lifted and speed up recovery time from the workout. So why is it that countless times in the gym I see people ignoring the warm up and jumping straight into a heavy set?

Others do 5 minutes on a treadmill, one 'lighter' set and some static stretches and then lunge into a full weights session. This is both an inefficient way to start your workout and the fast track to injury.

So why should we warm up before training?
An efficient warm up had been proved to facilitate a better workout in numerous ways, such as:

· Shortened response times and increased contractile speed in muscle fibres

· More energy efficient contractions, due to the lower viscosity of warmed muscles that cause resistance to muscular force production

· Reduction of muscle stiffness thus reducing the chance of injury

· Greater oxygen uptake into myoglobin due to haemoglobin releasing oxygen more readily at higher muscle temperatures

Read the rest after the jump!

How should we warm up?
So knowing that a superior warm up will aid us hugely, how should (and shouldn't) we warm up and cool down to prevent injury and maximise the gains we get from our workout?

The 'traditional' approach to warming up that has been used for any and all physical activities, is now highly out dated. Sport specific training has, in recent years, been a major factor in the large improvements in performance that we see compared to days gone by. It seems logical then to take this approach to warming up and cooling down.

The focus of a warm up should be on a more dynamic and focussed routine that will prepare the body parts to be trained for any stress they may be placed under. The assorted movements we utilise need to increase the blood flow (and thus oxygen supply coupled with carbon dioxide removal) to the muscles, tendons, joints and ligaments in the areas that are specifically going to be placed under strain. This will allow more precise neuromuscular control of the muscles and produce a more efficient training session.

The most effective ploy of the older, more general warm ups was a brief period of cardiovascular activity. This is still essential today as part of any warm up routine as it is a very specific way to increase blood flow and raise temperature in the muscles in preparation for maximal force output.

The activity will ideally involve all the gross muscles of the body plus the precise muscles that are going to be trained imminently. If a rowing machine is available to you that is ideal, but jogging is also fine. A good rule of thumb is to do 5-10 minutes at a moderate pace. During this time you should not break sweat, but be very close to sweating and slightly out of breath.

Next, 5-10 minutes of dynamic stretching. Static stretching has been shown to have no positive effect on DOMS (delayed onset muscle soreness) or recovery time when implemented as part of a warm up?. It is a waste of time and effort for our purposes to use them here.

Dynamic stretches (a controlled movement through a full range of motion) are highly advantageous in a warm up and have been shown to improve muscular output in training sessions³. This is thought to be due to dynamic stretches reducing the stiffness in the muscle fibres which static stretches don't.

Firstly identify the relevant muscles and joints for the training session and then perform at least one but preferably more (time permitting) of the following at each relevant joint for 10-20 seconds, keeping the joints constantly moving in a slow and controlled manner:

· Flexion/Extension - Flexion is the decreasing of an angle at a joint (e.g. bringing the hand to the shoulder). Extension is the opposite movement to flexion

· Abduction/Adduction - Abduction is the movement of an appendage away from the midline (e.g. from standing with arms at your side raise your arm to from a 90º angle with the orientation of the body). Adduction is the opposite movement to abduction

· Rotation - Turning around the longitudinal axis of a joint (e.g. from standing twist the head through 90º to look over the shoulder)

· Circumduction - Circular movement of a limb that creates a cone shaped airspace (e.g. with arms 90º from the body roll the arms to form an imaginary 3D 'cone' shape)

Two joints that should always be stretched thoroughly prior to any workout whether it be cardiovascular, resistance or plyometrics work, are the hips and the neck due to the essential role they play in balancing and coordinating the movements of the body. Another area that is crucial to warm up before any weights session, are the wrists and fingers due to the force they will be under whilst holding the weights. When performing cardiovascular exercise in the full workout, or when doing resistance work on the legs, the ankle will require stretching thoroughly and leg swings (full hip flexion & extension) are advisable for the mobilisation of the hamstrings and quadriceps muscle groups.

Finally in the warm up, 10-15 minutes of training specific movements. This will involve performing a comprehensive set of exercises precisely related to the workout. Typically this will be some high repetition, lighter sets that you may (and should) be implementing directly prior to heavier sets. For example if you were warming up for squats you would do 1 set of 8-15 reps at approximately 20% of 1RM, another at 40% and if you are working at high rep working sets then move onto the first work set. For higher weight, lower rep workouts another set of warm ups at 60% of 1RM would be required before moving onto a work set. Do not warm up to failure (I know this sounds obvious but it is a mistake many people make).

If you were doing cardio in the workout then some short run outs (4-8) at 75% of sprinting speed over 20-40 yards would be a good option here, if possible. It might be a touch more difficult if your cardio is in the gym rather than outdoors; if this is the case then slowly build up to your working pace over 2-5 minutes.

This third stage should be implemented before every exercise you perform in your workout. So even on your 5th exercise of the session warm up sets should be used, as they are muscle specific to the strain of the exercise.

The Cool Down
So now you have warmed up thoroughly and pushed yourself to you're limit in training, so now all you want to do is hit the showers and get home for a sit down. But if you don't want to be aching like an old woman for the next two days with DOMS, an efficient cool down (coupled with proper post workout nutrition) is essential.

An appropriately performed cool down has been shown to:

· Reduce the sensation of DOMS. This is thought to be due to a cool down lowering the intracellular pressure in the muscle in the following days. It is the heightened intracellular pressure in the days following forcible eccentric contractions that is thought to irritate Pacinian corpuscles of the nerve endings in the muscles and cause the pain associated with DOMS

· Aid in the dissipation of unwanted chemicals from the muscle tissue - including lactic acid, free radicals and carbon dioxide

· Lower adrenaline levels in the blood

How do I cool down effectively?
Any cool down from any exercise should be pretty similar. An initial 5-10 minutes jogging, starting at 50% of sprinting speed and ending up at walking pace to slowly lower the heart rate back to normal levels.

This should be followed with 5-10 minutes of static stretches. These are more effective in a cool down due to them cooling the body temperature down, mechanically forcing waste products from the sarcomeres of the muscle to the blood due to the high tension they generate and increasing the range of motion at the muscle. Take time to stretch the entire body here but try to focus on stretching the muscles that were just trained, for longer.

Try to combine a cool down with protein shake and suitable post workout carbohydrates to replenish glycogen stores that have been depleted during the workout and to supply the muscles with quality amino acids to speed up the rebuilding of the muscle over the following few days.

This article is merely a guide, you know your own body best and what it responds to most efficiently. If you stick to the basic principles I have outlined and adapt them specifically to each training session you perform, you will be training safely and much more efficiently.

Motivation: STOP Making Excuses

2012-01-19T20:00:00.000+00:00

Want inspiration and motivation to workout? Tired of repeating the same old excuses over and over to avoid burning a sweat and working hard? Then watch this video and listen to Matt Scott:

How To: Deadlift Effectively and With Proper Technique

2012-01-19T19:07:00.003+00:00

The deadlift is perhaps the most everyday applicable exercise there is. The deadlift is even more applicable to everyday life than the bench press. How many times do you pick up something heavy at work or at your home? Probably a lot. This is basically what you're doing with the deadlift. You're picking up a heavy amount of weight straight off the ground.

The deadlift is another for those trying to build muscle and gain strength. All powerlifting lifts will benefit from the deadlift. Why? Because a properly performed dead lift is another massive muscle building exercise! Weight lifting programs are meant to build as much strength as possible, and since the deadlift works the largest muscles in the body (your back and legs), the best powerlifting and muscle building programs utilise this lift.

The muscles you'll build with the deadlift

The deadlift works the largest muscles of the body. With the deadlift you'll...

• Work more large muscles than you would with the squat or the bench press
• Work the hamstrings, glutes, and quads. You'll build well-rounded leg strength.
• Increase your grip strength. In order to hold the weight, you need a strong grip. The deadlift will help increase that grip strength.

How to perform the deadlift safely and effectively

Proper dead lift technique is important if you want to deadlift without injury, even more important than proper bench press technique. You can injure more, larger muscles with the dead lift than you can with the bench press or almost any other lift.

Read the rest after the jump!

Here are the steps to a perfect deadlift:

• Step 1: Begin your proper dead lift by stepping up to the barbell. The bar should be about mid-shin level and 2-4" away from your shins, laces under the bar. You may have to place the bar on small plates to raise it up high enough.

• Step 2: Place your feet about shoulder width apart, as you would with many other lifts in your workout programs.

• Step 3: Grab the bar with your hands about 20" apart. Your chest should be pointed up. Pull your shoulders back so your upper back is never "rounded." Look forward, not down.

• Step 4: Begin the lift. Keep your arms straight. The bar should come as close to your shins as possible without actually touching them. Put your weight on your heels. Squeeze your glutes so you lift with your legs, not your back.

• Step 5: Keep this posture until you're all the way up with your legs locked.

• Step 6: Low the bar in the same posture. Flex your hips first. When the bar is past your knees, you can bend your knees.

Important safety tips to remember for a proper deadlift

As with many other lifts in muscle building workouts, the deadlift is easy, and but also dangerous, to do incorrectly. Never raise or lower your hips past the correct position. You can do this by putting the bar at mid-shin level and having your shoulder blades directly over the bar.

Bending or hyper extending your back puts excess pressure on your spine and back muscles. Prevent bending your back by keeping your chest up and spread out. Always look straight forward when doing a deadlift.

Bending your elbows can tear your biceps. Always keeps arm straight by tightening your triceps.

Remember, the deadlift is different than the squat. Although they appear to work the same muscles, they are actually two very distinct lifts. Confusing the proper steps between these two lifts could result in injury. Always remember the squat and the deadlift are different.

You'll be lifting more weight with a deadlift than you will with any other lift, so increase weight with caution. Make sure you're comfortable with your technique at a particular weight before increasing. Your muscle building goals will be ruined if you injure yourself. Proceed with caution, do every deadlift correctly, and you'll be building muscle with your workouts quickly!

Funny Video of the Day: Training Emissions

2012-01-18T21:17:00.000+00:00

Ever wondered what a high intake of protein can do to you? Mark Ruhl shows all:

The 10 Best and Cheapest Sources of Protein for Muscle Building

2012-01-18T17:30:00.000+00:00

As we all know, the main source of building muscle is a good intake of protein, but what you may not know is which source are best. If you want to build your physique, a good rule of thumb is that you need at least 1g protein per pound of your own bodyweight. For example if you weigh 180 pounds, you will want to be eating at least 180g protein a day. Knowing how much protein to eat is easy, but actually taking action and eating your protein requirements is much harder to do.

For some of us, we can’t afford to be buying meal replacement drinks from the store every time you want to consume protein. The better alternative is to get them from foods such as red meat, fish, poultry, dairy, and nuts. Below are the 10 best and cheapest sources of protein for building muscle.

Read the rest after the jump!

1. Whole Eggs

Protein Amount: 7g/egg.

Don’t throw the yolk away; otherwise you’ll only be getting half of the protein.

2. Milk

Protein Amount: 8g/cup.

For hard gainers who have trouble gaining weight, milk is a must. If you’re really skinny and want to gain muscle fast, try and drink up to 1 gallon a day. You’ll put on some mass in no time. It’s not all muscle, but it will help you build a good foundation.

3. Canned Tuna

Protein Amount: 26g/can (varies on brand).

Some stores have them cheap change, so make sure to find the right place to get them. Choose to buy the ones in water instead of oil.

4. Ground Beef

Protein Amount: 25g/100g of ground beef.

Get 80% (or higher) ground beef for less fat content.

5. Chicken Breast

Protein Amount: 25g/100g of chicken.

Easy to cook and can be found almost anywhere.

6. Turkey

Protein Amount: 25g/100g of turkey.

Like chicken, stick to eating the white meat part instead of the dark meat. Also, the skin contains saturated fat so stay away from it at all costs.

7. Cottage Cheese

Protein Amount: 28g/cup.

Great slow-digesting protein like milk, so it’s a great food to eat before bed.

8. Whey Protein

Protein Amount: 24g/scoop of 100% Whey Gold Standard.

Whey protein is a staple supplement that you should have if you want to build muscle.

9. Salmon

Protein Amount: 25g/100g of salmon.

Another great source of protein from fish. Good for your heart too because of the Omega-3 fats that it has.

10. Almonds.

Protein Amount: 20g/cup.

One of the best protein-packed snacks that you can take with you anywhere you go.

New Years resolution? Wanting to burn fat fast? Try HIIT Training!

2012-01-18T12:00:00.000+00:00

Still thinking about getting into shape for the summer, are we? Some of us think about it until mid-September and finally say, “Why bother? The summer is already over.” Personally, I have a problem with the getting-in-shape approach to fitness, health and well-being. It carries with it a temporary connotation, as if getting in shape is something we casually gain and lose on a regular basis. Here today, gone tomorrow and here today again… more like here today and gone for good, if we don’t watch out. Make health and fitness a lifestyle and you’ll shine like the summer’s sun every day.

You know the drill. Eat right and exercise regularly, smaller meals more often, more protein and fresh vegetables and fruit. Yeah, yeah. Aerobics (ugh) till I drop… Uh, oh. Wrong. Big wrong. Boy, have I fought this concept of physical fitness with a sword and a shield. Run, jump, dance, step, spin, jog… more, more… you’re going to evaporate. Stop all that cardio nonsense — unless you just love it like chocolate and can’t stop — and apply it with logic and intelligence. Let me explain something briefly.

THE CARDIO BOOM

In the mid-70s when mainstream America was first turning on to fitness, somebody came up with the running craze; lotsa carbohydrates to fuel the running machine, lean bodies, marathons, 10-Ks, 5-Ks, cardiovascular rules, run, run, run, burn fat, kill calories. The books and the doctors said so. Fit or fat, aerobic enzymes, classes on the hour, run, Jane, run. We became fully indoctrinated.

The world of industry and commerce and big bucks took the cue and built the machines to keep us hopping. They invent new ones each year and streamline the old ones like Ford and BMW. Aerobics is big business. Aerobics is over-rated. Aerobic work needs to be sent to the back of the room and behave according to our needs. Bridle the frantic creature and make it work for you.

It seems as if the whole world forgot about muscles, protein, and lifting weights for a quarter of a century. Twenty-five years of frustration has led us, thank goodness, to some very sound thinking and dandy cardio procedures.

High Intensity Interval Training (HIIT) is a salvation for those determined to improve cardiovascular health, burn fat and spare muscle, sanity and time.

Read the rest after the jump!

THE BASICS

Conventional cardio performed on equipment (bike, stepper, rower etc) consists of thirty to forty-five minutes of even-paced activity. The participant seeks out by calculation or a heart monitor his or her preferred heart rate and goes for the duration. The goal is to burn calories (and, hopefully, fat) as well as develop the efficiency of the heart and lungs. The activity raises the metabolism and calorie burning continues for an extended period of time throughout the day. It works to a degree. Beats the couch, TV and a bag of chips by a miracle mile. However, the monotony, non-creativity, invested time and scramble for equipment takes its toll on most everyone I know. I shudder, mop the gym floor and polish the mirrors furiously, instead. Very practical and also works.

Most recently, though convention is like glue, experience and experiment and research are introducing smarter aerobic procedures. As soon as the training population gets unstuck they might very wisely be installing HIIT into their cardio fat-burning regimen. Forty-five minute low-intensity, long duration sessions can be replaced more effectively with high intensity interval training for an exciting twelve minutes. Yes, pooped friend, there’s life beyond the treadmill and Stairmaster.

Here’s a simple HIIT sample for the free-spirited aerobic bum; choose your weapon (spinner, treadmill, climber, outdoor jog and run) and plan on twelve minutes of output. Start an easy warm up for four minutes, stepping it up comfortably as the minutes progress.

SAMPLE HIIT TECHNIQUE

Body in motion and number one endorphins engaged, you now blast it (according to your dynamite stores and desired explosion) for thirty seconds and back off for thirty seconds, blast it for thirty and back off for thirty. Repeat this thirty-thirty interval for a total of six sets, that is, six minutes. The final two minutes are committed to a gradual decrease in intensity and cooling off. You have completed your cardio effort for the day.

ERADICATE THE ENEMY

You think I’m loony or joking or conspiring, don’t you? Me not speak with forked tongue. I’ll save you the dreary proof and challenge you to try the basic outline above and observe your activity response. You’ll react hotly to the short term extreme demand and logic will convince you intensity is setting new systems in motion.

CONCLUSION

I suggest you be in fair cardio condition before knocking off the twelve-minute program. It can sting. Creativity is welcome as you feel your way around the intervals. Vary the load intensity and rest intervals according to your moods and needs. Not enough of us give ourselves permission to be creative. Cut loose.

Short blasts of high intensity cardio snap the trainee out of the adaptive “steady state” the body wisely seeks to conserve energy (calories) when practicing the same pace, low intensity, long duration protocol of ordinary aerobics. Tricks are in order. The metabolism reaches a more heightened state for a longer period of time after high intensity intervals, assuring the performer of continued fat burning effects. Cardiovascular conditioning is achieved much sooner according to studying physicians.

Take the high road, feel the action, see the sights and get where you’re going while you’re at it.

Schwarzenegger's Incredible Arm Routine Revealed!

2012-01-17T18:36:00.003+00:00

Ever wondered how Arnie managed to work his arms to the physical peak they were in? Wonder no more, as the article below tells a great story to how he went about achieving his goal.

Austrian Alps: Arnold Schwarzenegger’s Incredible Secret Arm Routine Revealed

Creating a Resistance Training Routine

2012-01-17T11:44:00.000+00:00

When you’re starting a resistance training program, there are guidelines to consider when you plan your routine. If you follow them, you’ll see better progress and reduce your risk of injury. You should change your training program every 5-8 workouts to prevent reaching strength plateaus and reduce the risk of injuries like tendinitis.

Here a 6 basic rules to stick to that will maximise your output over time:

Start with your weak spots. The strength of the muscles you train at the beginning of your workout will improve the most. So if you feel your shoulders are weaker than your chest muscles for example, do the shoulder press before the chest press.
Train larger muscle groups before smaller muscle groups. For example, do squats (quadriceps) before sit-ups (rectus abdominus) and chin-ups (latissimus dorsi – upper back) before curls (biceps). If you train smaller muscles first, you’ll fatigue the auxiliary muscles and in turn limit your ability to train the larger muscles to the fullest.
Alternate upper body exercises with lower body exercises. This is a good way to fit a lot of exercises in when you don’t have a lot of time. Plus alternating between upper and lower body exercises vastly increases the metabolic boost that you’ll get from the workout. In other words, you’ll burn a heck of a lot of calories and continue to do so for up to 38 hours after you’re done.
Do any low-rep exercises (used to increase maximal strength) at the beginning of your workout. Maximal strength is defined as using 5 repetitions or less. Always perform the lower reps exercises before the higher reps exercises. This will enhance the progress of both goals.
Train opposing muscle groups together. By alternating between opposing muscles, pressing and pulling movements for example, you can increase both the efficiency and effect of the workout. You’ll also save time because you won’t need to rest as long in between sets of different activities such as the chest press and seated rows. And when one opposing muscle relaxes, the opposite is contracted so you’re better able to increase strength since there’s less resistance from the opposing muscle group.
Complete any power weightlifting movements first. If you do any quick lifting movements with a barbell such as power snatches, power cleans, push-jerks or sled chest presses (if you don’t know what I’m talking about, you probably don’t do them) it’s important to do them at the beginning of your session. They’re very technical and require a lot of coordination, which can decrease with fatigue later on in your workout.

Why is it important to warm up before exercise?

2012-01-17T11:31:00.000+00:00

A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand. Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to increase circulation throughout the body in a gradual manner. A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.

A warm-up helps you prepare both mentally and physically for exercise and reduces the chance of injury. During a warm up, any injury or illness you have can often be recognised, and further injury prevented. Other benefits of a proper warm up include:

Increased movement of blood through your tissues, making the muscles more pliable.
Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
Prepares your muscles for stretching.
Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure.
Prepares you mentally for the upcoming exercise.
Primes your nerve-to-muscle pathways to be ready for exercise.
Improved coordination and reaction times.

A low impact exercise, such as biking or walking or using an elliptical or rowing machine (my favourite for moderate warm up) is the best way to warm up.

Protein Bar Recipe

2012-01-13T22:49:00.000+00:00

For anyone working out, we all know it is important to get a good source of protein each day, but at times this can prove difficult or you just don't have the time. This is where I discovered the wonders of protein bars, and how they proved to be a great snack or even meal replacement each day.

The main issue with protein bars though is price, where many charge £1+ per bar or even multi-packs of 24 can cost around £20. This is when I decided it was time to try a create my own protein bars, and after trying many different recipes (ones that required no cooking/baking skills) I found the perfect 10 minutes recipe that tastes great!

All you'll need is:

100-150ml semi-skimmed milk

2 Table Spoons Peanut Butter

Vanilla Extract

2 Table Spoons of Honey

60g Dark Chocolate

50g Protein Whey

75g Oats

Chopped Almonds

Grease Proof Paper

Read the rest after the jump!

1. Simply add the semi skimmed milk, peanut butter, vanilla extract, honey and dark chocolate into a non-metallic bowl and heat in the microwave on full power for 90-120 seconds.

2. Whilst that is heating up, add the protein whey, oats and almonds into a mixing bowl and mix together.

3. Take the contents out of the microwave when done (caution it will be hot!) and mix these together until it appears the dark chocolate takes over the mixture.

4. Add the mixture from step 3 to the mixing bowl and stir all the contents together until fully mixed.

5. Line a tray or dish with grease proof paper and then add the mixture. Flatter out the mixture and compress (push down) as much as possible.

6. Place the contents in the fridge for 20-30 minutes.

7. After this time period remove your protein bar recipe and place upside down on a chopping board whilst removing grease proof paper.

8. Cut the protein recipe into your desired serving size, wrap in cling film or foil and keep stored in the fridge.

Enjoy your protein bars at any time and provide your body with cheap, but HIGH quality source of protein!

Welcome to Mens Healthiness!

2012-01-13T21:50:00.000+00:00

Hello world!

Welcome to this new and great blog which I have created that will not only be a great resource to me, by also to you, the all important reader!

This blog is aimed at mens health in general, whereby I will look at a number of different aspects of the male body and life and how it is shaping myself to become an all round healthier, physically stronger and active individual.

I will talk about a range of areas, such as:

Workout plans
Meal plans
Supplement and vitamins
Challenges to push yourself
And much, much more!

Finally, you may be wondering why you should read this blog? Well I'll be talking through personal experiences throughout my life and how certain aspects I have been able to change have made myself a fitter and stronger individual, not only physically, but also mentally. Along with what I am learning as each day and week passes and what keeps me embracing each day.

A great little motto I always like to stick to, "Treat each day as if it is your last, start each day as if it is your first".

I hope I'll get many of you to visit my blog regularly and look forward to posting my first post within the coming days!