John 3:16
No Weapon Formed Against Me Shall Prosper"
It wasn't nails that held Jesus to the Cross, but Love.
Obedience Brings Blessings
Dirty water can also put out Fire.
The greatest help is self- help.
Fight your battle on your knees and you will win everytime.
The secret to getting ahead is getting started.
Only one SIN that can not be forgiven is; THE REJECTION OF CHRIST.
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How Can You Tell When You Have Low Testosterone?
Most of the times, when a man suffers ED, fatique, and lacking interest in sex, his conclusion is Low Testosterone. What kind of people suffer low testosterone? Those who are obese, old age, and people who have multiple sclerosis. Here are your symtoms;
*Low libido
*Erectile dysfunction
*Depressed mood
*Low energy
*Thin bones
*Flabby body
Your doctor can diagnose this by testing your blood. Your primary doctor can help you to regain your testosterone back. And to help speed up your recovery and maintain your healthy testosterone, eat right, sleep right, and exercise at least 3-5 days a week (especially treadmill).
If The Look Can Help You Gain
New study found that when a man is exercising while being watch by an opposite sex, he tends to gain more results because he's trying harder to impress the lady who had the eyes on him.
"PAIN & GAIN" 7 Meal Diet Plan For The Rock
MEAL 1: 10 ounces beef fillet;2 whole eggs, omelet- style; 2 cups of oatmeal
MEAL 2: 8 ounces cod; 12 ounces sweet potato; 1 cup steamed vegetables (onions, peppers, mushrooms)
MEAL 3: 8 ounces chicken; 2 cups white rice; 1 cup vegetables
MEAL 4: 8 ounces cod; 2 cups rice, 1 cup vegetables
MEAL 5: 8 ounces steak; 12 ounces baked potato fries; salad
MEAL 6: 10 ounces cod; 2 cups rice; salad
MEAL 7: 30 grams casein protein powder; 10 egg whites, omelet-style; 1 cup vegetables; 1 tablespoon omega- 3 fish oil.
Dwayne Johnson followed this diet plan for 16 weeks to prep for the movie, "Pain & Gain".
Dwayne is 40 years old, 6' 4", over 250 pounds. And maxed out bench press at 405 pounds.
Muscle and Fitness MALE MODEL SEARCH
If you're a man with that near perfect body, log onto MuscleAndFitness.com/modelsearch2013.
The best exercise for triceps is a Triceps Kickback. Kickback will hit all three headed brachii.
Killer Combo
If you eat grapefruit, do not take medication. A group of chemical in tangy fruit- called furanocoumarins- can prevent certain meds from being broken down in the body. It can cause kidney failure, cardiac arrest, or even sudden death. Currently, 85 meds are known to interact badly. So, next time you want to eat grapefruit, check with your family doctor or a pharmacist first if it's okay to eat it with your meds.
Your Glutes
One of the muscle groups likely to blame if you have runner's knee. Researchers found that in people with knee pain, butt muscles didn't fire properly while running or walking up and down stairs, which may place greater stress on the knee.
Source: British Journal of Sports Medicine
Your Gums
The body part that, if inflamed, may mean a man is more likely to suffer errectile problems, according to a new report from The Journal of Sexual Medicine.
"If you want to achieve a certain level of fitness, you have to be committed and truly never give up." John Cena.
In UK, 70% of divorces are caused by the wives' drinking habits. Number 2 cause of their divorces are by the wives holding off sex from their husbands. Number 3 is money issues.
A new study found that people who have brown eyes are more trustworthy than those who have blue eyes.
What about Ray Charles and Stevie Wonder?...LoLz!
New study by scientists at the Yale Medical School and MIT, among others, say that the average American diet, high in sodium, could trigger multiple sclerosis (MS).
80% of DEPRESSIONS ARE CAUSED BY PEOPLE WHO WILL NOT OBEY THE BIBLE
YOU ARE WHAT YOU EAT AND WHEN YOU EAT
I've read an article yesterday about what is causing our obesity in America. This one author suggested that electricity is to blame for our weight gain. He said that today, we are staying awake later and allowed ourselves to eat at least two extra meals (late) in addition to the three meals.
MARRIAGE & HEART ATTACK
New study found that married people are 20% less likely to have a heart attack because they loved being with someone who loved them. Loneliness is the number 2 killer in the world.
NEW HEALTH RISK FOR OBESITY
New research connects Atrial fibrillation (irregular heartbeat) and obesity.
THE BEST EXERCISE FOR YOUR TOTAL BODY POWER!
Get stronger with this trap- building move, the CLEAN. The clean combines the movements of a deadlift, upright row, and shrug- three proven trap builder. If you dislike doing clean like me, then it's okay to perform each of the routine separately.
THIS IS YOUR YEAR
It's time to make your resolutions mean something. If you're just beginning a training regimen for the New Year, you face some crappy odds of success. A recent study showed that almost 50% of people who begin an exercise program drop out in six months. Especially around January. People are setting unrealistic goals. They want to look like Conan or Jennifer Lopez in six months and when they fail, they'll quit altogether. They go from sitting around doing nothing and eating chips to wanting to train everyday and eat Paleo. To me, going to the gym 5 days a week and eating right everyday is part of growing up or part of life. Like brushing your teeth every morning and changing your underwear every day. If you can force yourself to repeat your habit everyday for 12 weeks, your body will get use to it. Here are three things you can do to help you getting some real results.
1. GET ON A PROGRAM
You can't just walk into a gym, walk on a treadmill, do one tricep exercise, check on your cell phone, then go home. I saw a gym fellow does this for the last 5 years and he gotten fatter. You need to have a plan. Talk with the people who work there, they can help you. They're not there just for decoration or your prop. They can help you.
2. FIND A FRIEND
You need inspiration, motivation, and encouragement. You need a friend who leads the life style you want. Be friend to that person. Don't be jealous, learn from her/ him. You can take advantage of their energy and commitment.
3. TELL THE WORLD
Publicly stating your fitness goals to friends puts you on the spot in social situations and can force compliance. That is why I'm doing this. I have my website to show the world that I'm working out. You must make yourself to hold you accountable!
THE BEST MEDICATION
Training doesn't just chase the blues away; a new study shows that it may also help fight depression. Researchers studying a group of clinically depressed people found that those who began going to the gym were able to boost their mood whether they exercised a lot or a little. By the end of 12 week study, 30% of patients in both groups reached full remission.
SOURCE: Muscle And Fitness.
Clean Your Mouth
Periodontitis is a disease believe to affect more than 30% of the population. It's an infection of the gums that can result in tooth loss, but more important, it can also lead to heart diseases and diabetes.
The best way to prevent this disease is to exercise regularly, eat a healthy diet and practice good dental hygiene consistently throughout life. Visit your dentist every 3 months if you currently have the problem. Visit the dentist every 6 months if your gum is healthy. If you never visit a dentist yet, here are some signs you can tell that you need to see a dentist:
1. Your gums bleed when brushing or flossing.
2. Bad breath.
3. Gum swolen.
4. Discoloration of your gum.
5. Your gum or teeth hurts.
FLOSS FIGHTS CANCER
Dental floss is definite MacGyver material. This is unusual use #46: Floss can help you escape stomach cancer. New York University researchers found that people with precancerous gastric lesions were nearly three times as likely to report that they flossed infrequently as people who didn't have the lesions. Study author Yu Chen, Ph.D.M.P.H., explains that if you don't maintain good oral hygiene, bacteria may build up in your mouth and eventually migrate to your stomach. Where they can trigger cancer- causing inflammation.
Bad teeth can also lead you to heart diseases.
TIPS FOR STARTING YOUR GOOD HABIT: Buy several dental flosses. Keep one in your pocket, one in your vehicle, one at your job, and one near your bed. Floss your teeth whenever you can. I flossed about 2 times a day or whenever I think I needed it. The first few times seemed hard for you,however, after 12 weeks, your body clock will automatic make you floss your teeth.
FEW EXTRA POUNDS IS BETTER FOR YOUR HEALTH
A new study published by our Government suggested that if you're 30 pounds or less over weight, you're more likely to live longer than a perfect weight individual. 60 pounds or more will shorten your life span. The new study found that when you're a little bit over weight is good for you when it come to surgery or sustaining tests for diseases- like cancer. A chubby person has more to burn, therefore, he'll have a better chance to survive a chemo therapy and such. Where as, a perfect weight person will be least likely to survive an accident, major surgery, or treatments. A chubby person will have stronger bones as well because the extra meats will support your bones better. However, many health experts are still sticking up toward a well balance body because according to many studies in the past had shown that obesity did brought in a lot of health risks including early death.
NEW YEAR BETTER YOU
The old year's end means a whole new set of digits to define your life. But don't just swap 2012 to 2013. Change some numbers that really matter. The ones that really affect your health, fitness, sex life, and happiness. Here are 10 things you can do to improve your life this year.
1. Extend your life by understanding your real heart risks.
2. Get healthier by keep moving and maintain your ideal weight.
3. Find new meaning in your life.
4. Improve your endurance.
5. Improve your agility.
6. Build bigger muscles.
7. Avoid the hidden environmental toxins that may be making you fat.
8. Love your spouse more.
9. Learn how to cook healthy. Eat more healthy fish.
10.Pamper yourself more, laugh more, and sleep more.
How I Strengthen My Heart
Aerobic exercise is key: In the summer time, I spent a lot of times at the beach walking and playing soccer with strangers. In the gym, I usually walking on the treadmill 15 minutes before my weight training and 15 minutes after my weight training. On my aerobic day, I have my little routine including jumping, kicking, stationary bike, or join the body pumping aerobic class. Because of my heart disease, I can't do everything like you can. Other things you can do: Swiming, running, fast biking, jump rope, rowing, martial arts, and cross fit training.
How To Help Ease Depression
Cardiovascular disease is the number one problem we have in the West. The number two problem in the West is depression. Depression is a crushed spirit.
Depression is caused by an imbalance of neuro transmitters in the brain. This can influence a person's mood. It is widely believed depression probably result from a combination of genetic, medical, environmental, and phychological factors. Research suggest environmental, and genetic factors, such as family history of depression, may make a person more likely to develop this order.
SOLUTIONS:
1. See your doctor. Take Viibryd as directed.
2. Follow up. Make appointment with your doctor to discuss about your treatment.
3. Learn about different resources at your disposal.
4. Exercise as much as you can.
5. Be around positive people, people who love you. Make an effort to leave the house, go to the movies or visit your loved ones. Meet new people.
6. Listen to calm and love musics and songs.
Reboot Your Memory
When you reached 40, 1/3 of your brain power is lost. When you reached 50, 50% of your brain power is lost. To reboot your brain power, exercise 3/5 days a week and take Procera AVH as directed.
For a free trial of 30 days, call 1 (800) 565- 1038. I saw this infomercial on tv. Personally, I don't take this pill. Please do your own research for your own safety.
BRAIN FUEL
Eating vegetables can keep you smart into old age, say researchers in Germany.
What's the best day to do my grocery shopping?
Wednesday is the best day to shop for your groceries. Only 11% of shoppers hit the stores on hump day.
HOW I BEAT FATIGUE
For me, stop working 20 hours a day helped me a lot. My best trick for fatigue is taking short naps. For a small sleep dept, doze, but not longer than 30 minutes; otherwise you can enter a deep- sleep phase and wake up groggy. If you're seriously sleep deprived, skip the nap and go to bed a couple of hours earlier than usual. Your waking time should stay constant.
Whey Protein Caused Constipation
Recently, I have heard some people are complaining about suffering constipation while taking whey protein. I am taking whey protein too, however, I'm not suffering from constipation. The main reason for constipation is because your diet is lacking of vegetables and fiber.
Solutions:
1.DO NOT buy cheap whey products from China.
2.Eat plenty of fibers. If you're too busy, just eat one serving of cereal for breakfast is good enough.
3.Eat vegetables, fruits, and drink a lot of water.
4.Mix your whey protein with fruits and yogert.
5.Limit your whey protein to one scoop per day.
If you're still having constipation, you may want to return your whey protein. Most health food stores will refund your money back in full or they will replace it with another brand name.
Every 19 minutes, one person died from over dose on legal drugs.
How To Relieve Acid Reflux
When most of us reached 40, if all along we didn't careful of what we ate, how we ate, and how much we ate, chances are, our stomachs are half shot and suffering from all kinds of pains and discomforts. Most commonly, acid reflux. Here are a few steps you can help yourself to feel better.
1. Stop eating foods that will trigger acid reflux. Some of these foods are breads, crackers, pasta, rice, spicy foods, sodas, cheese, and fried foods.
2. Don't over eat.
3. Don't lay down after you finished eating.
4. Walking after eating. (15-30minutes).
5. Stop drinking alcohol.
6. Do eat a lot of vegetables and fiber.
7. Make sure to have regular bowel movement (once or twice a day).
If you must eat foods in (number 1), eat early, at least before 5:00pm. Your stomach will digest the foods that you ate every 4 hours if your digestive system is healthy. By finishing your solid foods at 5:00pm, you can go to bed with a more relax stomach. I'm not saying you couldn't have anything at all before bed time. I drink protein drink, eating fruits that will aid my digestive system such as papaya, pine apple, strawberry, banana, grape, peach, grape fruit, or just snacking on nuts and popcorn.
After a few months or a year, you can go back and eat all of your favorite foods again. However, listen to your body, if a certain foods still give you acid reflux, cut it off completely. These are the 7 most dangerous foods for your stomach and speeding up your aging: Soy, Peanut, Sugar, Corn, Egg, Dairy, and Gluten. The key to stay healthy, slim, young, and strong is to eat healthy. Allow your last meal to digest before eating again. Because if you eat too soon (less than 3 hours apart), the chemical from undigested foods from your last meal and the new foods will have conflict with each other and at the end, you'll be the one who will suffer from the ordeal.
How To Prevent Hypertension
America's blood pressure is way too high, nearly one in four men between the ages of 35 and 44 have hypertension. Here is how you can cut your hypertension risk 66% by adopting these four behaviors.
1. Drinking less than 2 ounces of alcohol per week.
2. Eating vegetables everyday.
3. Working out at least three times per week.
4. Maintaining a healthy body weight.
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3 Cooking Methods For Longer Life Span
New study found by Dr. Helen Vlassara, MD. said that grilling, baking, and frying foods will make you age faster and worsen type 2 diabetes. She recommends boiling, poaching, and stewing instead.
A brand new study found that exercising will help the function of your brain and brain health.
One study found that wearing color red and being around red walls or in a red room will help you work out harder.
New Study Found That Only 12% of American people are doing something healthy for their body. And that include brushing their teeth, flossing, taking proper dose of pills, screening for cancers, and exercising.
Another Study Found That by the year 2030, the obesity rate will increase up to 46%-50% in USA.
Arsenic Warning With Grain Rice
The new study found a toxic chemical called arsenic in grain rice.
Solution: Cook your rice the Asian way.
1. Cook with extra water. Let it heat up to boiling, then, empty the extra water and let it stay cook in low heat. When cooked, turn off the heat.
2. If you use a rice cooker, wash your rice twice before cooking it.
This process will only eliminate about 60% of the toxic chemical.
15 Ways To Blast Your Fat Away For Good
Losing your gut doesn't happen overnight, but these 15 tips can really speed things up.
1. Eliminate Processed Foods
2. Try High Intensity Interval Training
3. Cut Out Soft Drinks
4. Don't Forget The Old-Fashion Cardio
5. Control Carbs
6. Drink Green Tea
7. Limit Acohol/ or Drugs
8. Get More Sleep
9. Drink Water
10.Up Your Protein
11.Chew Your Foods Instead Of Inhaling It
12.Stick With Free Weights Instead Of Machines
13.Control Your Emotions
14.Amp Up With Some Pre- Workout Caffeine
15.Master The Squat
How Long Should I Rest Between Set?
If you rest too long, your muscles won't tire enough to stimulate grow. If you rest too little, they'll be too fatique.
BURN FAT Rest 30 seconds between sets of 12 plus reps. By taking shorter rest times, your heart rate stays in overdrive, cranking your metabolism, and melting more fat.
BUILD MUSCLE Rest 1 to 2 minutes. This lets you pump out multiple burn- inducing sets of 8 to 10 reps with heavy weight. You're balancing between exhausting the muscle and resting long enough to recover.
INCREASE STRENGTH Rest 2 to 5 minutes. To build strength, you must go all out every lift for sets of 3 to 5 reps. That requires using near maximum weight, which results the most muscle fibers. They use more energy to contract and need more time to recover.
Shorter, Harder Workerouts May Be Better
The success of your workout may not be about calories burned, but intensity and duration. A study in the International Journal of Epidemiology found that those who did 75 minutes of vigorous exercise weekly had a 66% fewer chance of developing metabolic syndrome than those who did 150 minutes of moderate exercise. (This was regardless of calories burned.) Metabolic syndrome is a nasty condition that leads to diabetes, hypertension, obesity, and heart increased risk of stroke and heart disease. Source:Muscle & Body.
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Fish Oil
For treating high blood pressure, eating fish is better than taking fish oil capsules.
Improve Your D
Consuming more vitamin D may reduce your risk of developing Alzheimer's disease.
Playing ball sports can help bust stress.
Popcorn contains 15 times the disease fighting polyphenols of whole- grain tortilla chips.
95 percentage increase in your risk of type 2 diabetes for every 3.9 inches you gain around your waist.
New Weight Loss Drug
FDA will approve the new weight loss drug called; Qnexa. Although, this new drug claimed to do wonder for some people, but it comes with a lot of health risks. Pregnant women, people with heart disease and high blood pressure should avoid taking this pill. Please research about this drug and consult your doctor before taking this new weight loss drug.
Prolonged Sitting Could Put You At Risk For Early Death
Researcher says sitting less than 3 hours a day could add 2 years to life.
How Long Should I Exercise For One Session?
One study suggested that each person only needs 15 minutes per day to stay fit. However, if you need a full body transformation, you need at least 60 minutes per day to make any different.
I have designed several different routines for myself. If I have time, I would walk on a treadmill for at least 30 minutes. Weight training for 30 minutes. And 15 to 30 minutes for stretching and ab routine.
Each day, I tried to spend at least one hour at the gym.
Loneliness Can Hurt Your Health
New study found that beside high cholesterol and high blood pressure, loneliness is another leading cause of death for people over 60 years of age.
Allergy Problems?
Drink some of your local honey will help relieve allergy.
What Is The Only Food In Human History That will never Spoil?
Honey
What Causes Bipola Disorder?
1. Genetics
If your parent or sibling has bipola disorder, you may be 4 to 6 times more likely to develop it. But, not alway.
2. Other factors
Chemical imbalance in the brain will make a person more suseptible to suffer bi-pola disorder.
3. Environmental influences
a. traumatic childhood
b. death of loved one
c. losing a job
d. Extreme prolong stress
-sleep problems
-substance abuse
SOLUTIONS: Enjoy life. Eat healthy diet, exercise, sleep 7- 9 hours per night, and avoid drugs, especially alcohol, pot and cocaine. Listen to LOVE songs can also help fight bi-pola.
Three simple ways to have some cash in the bank
1.Don't over spent
2.Working all the times
3.Avoid doing drugs (or avoid having bad habits such as gambling and being an alcoholic).
More American Are Going To The Gym
According to Men'sHealth magazine, today, 25% of American people are doing some kind of exercise. Last year was 16%, a few years ago was just 5%.
I would like to personally thank the medias, schools, churches, and people who are encouraging others to take care of themselves. And I hope we are all continue to spread this cause around the USA as well as around the world. We are born to be healthy and look handsome and beautiful. Let's try to eat right in moderate and stay active until GOD take us back. Thank you everyone.
Weight Loss Can Reverse Diabetes
5%- 7% of body weight loss can improve diabetes by 50% according to new study.
New Finds for Obesity
New study found that if you're carrying extra weight , you're at risk for chronic pain, especially after age 40. And the heavier you are, the greater the risk.
JOGGING WILL PROLONG LIFE SPAN
New study found that jogging (fast or slow, at least 15 mins a day) can increase a life span by 6 years. Jogging will also improve sex drive and heart health. But, too much jogging such as Marathon may damage your knees and joints, or even weaken your heart.
Men Equate Red with Sex
A new study from the University of South Brittany in France says when it comes to women, men equate the color red with bed. The study found men believe women in red outfits are more likely to be willing to have sex. 120 college -aged males were shown pictures of women in different colored t-shirts, and researchers also found women in red were also found more attractive than those in white, blue or green.
COOKED TO DEATH
Don't burn that burger. A study in PLoS One reports that eating well- done ground beef may raise your risk of developing prostate cancer. The researchers noted a 50% higher risk among consumers of well- done beef than among people who ate rare to medium beef. Cooking meat "well" can create chemical compounds that have been linked to cancer, according to the study's lead author, John Witte, Ph. D., a professor at the University of California at San Francisco.
I think eating any burn foods will cause some kind of cancer, not necessary prostate cancer.
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SHOULD WOMEN TRAIN LIKE MEN?
No question, women can get buff and ripped, but what the truth behind those muscles? Is bodybuilding different for women than for men?
Let's start with the basics of human physiology. Men produce more testosterone- the hormone that plays a dominant role in muscle growth (called hypertrophy)- than women. Men produce on average 5-10 mg per day, while women produce about 0.1 mg daily. A second consideration is muscle distribution: Women naturally have smaller muscles in their upper bodies. The good news, however, is that although women typically have two- thirds the upper- body strength of men, they're equal in lower- body strength (as measured pound for pound of lean body mass). And women can make improvements in size and strength at the same percentages as men.
What about the training regimen? " In terms of program design and intensity, women and men should train identically," says Harvey Newton of the Colorado Springs, Colorado- based National Strength and Conditioning Association. Muscles are made up of the same stuff in both genders and therefore will respond the same way to the same demands placed on them. Lift hard and heavy, get bigger and stronger. Still, despite this type of training, the average woman won't hypertrophy to the same degree as a man. "There are exceptions, of course," says Newton. "A genetically gifted woman and one who is hormonally enhanced."
Women who want to build their muscles have to train hard and eat the right kinds of foods. That doesn't sound any different from the way serious male bodybuilders who are after the same results train. But, women who have higher levels of bodyfat on average, have to work harder to attain relatively similar degrees of muscularity and definition. That's just the way Mother Nature divided the hormones.
By Michelle Basta Boubion, CPT
Muscle&Fitness
GYM RULES
Bodybuilding is actually one of the safest activities, according to the people who keep such statistics. Still, a few precautions can save you from an injury- free and avoid being red-faced:
-Warm up for 5-10 minutes before you start lifting.
-Know what you're doing; use a trainer or a spotter if you aren't sure.
-Use collars on barbells so the plates don't fall off.
-Stay in control when you lift. Don't heave the weights using lots of momentum or body english.
-Keep your mind on what you're doing.
- Make adjustments on machines before you lift. Some require several modifications based on body size and personal preferences.
-Wear appropriate clothing, including shoes. Ever see a guy in sandals with a broken toe from dropped dumbbell? We have.
-Follow gym rules.
Muscle&Fitness
BABY ASPIRIN AND YOUR HEART
New study found that taking one a day baby aspirin may not be good for you. Unless you're already have heart problems or have had heart attack, then, you should take aspirin as directed by your doctor. Aspirins can cause internal bleeding. If your heart is healthy, you don't have to make your body to suffer unnecessary bleedings, especially your stomach or ulcers.
GREEN MEANS LEAN
Adding food to your meal can actually save you calories, according to Penn State University researchers. In the study, people who added a salad to their entree consumed 11% fewer calories than when they ate no greens with their meal. The reason: Eating a salad increases your satiety levels without packing on calories, say the scientists.
Sources: Men'sHealth
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THE FIVE GOLDEN RULES FOR GETTING BIG AND MANLY
RULE 1
This doesn't mean you should give yourself aneurysms lifting extreme loads on each set, but you also won't spend much time hoisting light weight for high reps. Research shows that when subjects trained using their 10-rep max (10RM), they experienced a 10% increase in testosterone levels. Yet when they trained with just 70% of their 10RMs - or 40% done with fast and explosive reps- they experienced little or no change in T levels.
RULE 2
Train Multiple Muscle Groups In Each Workout
This rational is based on a study by Danish researchers that found when guys did a biceps-only workout, their testosterone levels didn't budge. When they trained legs and biceps, however, their T levels shot up about 40%.
If the muscle groups are small, such as biceps and triceps, you'll need to add another bodypart to get the testosterone boost. Legs, on the other hand, are such a large group that you could train them alone and still benefit from elevated test levels.
RULE 3
Work Multijoint Exercises Into Your Workouts
Using multijoint moves is a simple way to target different muscle groups. This approach keeps you in check with Rule No.2, and since multijoint moves allow you to move heavier weight, you'll also be following Rule No.1.
RULE 4
Pump Up The Volume
New Zealand reasearchers had trained men follow three different squat workouts: 10 sets of 10 reps using 75% 1RM (100 reps total), six sets of four reps using about 90% 1RM (24 reps total), and eight sets of six reps using 45% 1RM (48 reps total).
The scientists found that testosterone levels increased by about 90% in subjects who did the first workout, but saw very little or no change in those doing the other two routines. They suggested that training volume is the key in boosting T since neither the 24- nor the 48-rep workout produced much testosterone.
RULE 5
Restless
If you sit around yapping with your gym buddies between sets, your test levels may suffer along with your muscle growth. Resaerch shows that testosterone levels rose when subjects rested one minute between sets, but the longer they rested after that, the lower the T sank. Keep rest between sets to about a minute- that should give you enough time to recover so you can train heavy and intensely without compromising your testosterone levels. (since I have a heart disease, I kept my rest time to about 2 minutes. If you lift extremely heavy, rest 5 minutes or until you recovered).
EXTRA RULE (My Rule)
If at the end of your routine exercise doesn't produce a sweat on you, you didn't do enough.
SOURCE: In parts by Muscle&Fitness
Growing Concerns
Scientists say that by the year 2020, the obesity epidemic will be a far more dire situation than it is today.
83% of men and 72% of women will be over weight or obese, a jump of 11% for men and 9% for women over the next 8 years.
77% of men and 53% of women will be diabetic or prediabetic. This represents a jump of 14% for men and 10% for women.
Cut Carbs, Get Shreded
Study finds that occasionally reducing carbs is the best path to fat loss.
5 WAYS TO SAVE YOUR OWN LIFE
1.Two tests you need to take to find out if you're okay or not. CHOLESTEROL & BLOOD PRESSURE MEASUREMENT.
Cholesterol Check: How often? At least every five years, more frequently if you're over 50 (45 for men) or have any heart risk factors like a family history of the heart disease, diabetes, high blood pressure, being over weight, or smoking. I was born with a heart disease. I've been exposed to second hand smoke. And had family history of heart diseases (although died at 82- 90yrs old), so, I requested for these two tests as often as once a year or once in every two years, depending on how I feel as well.
Blood Pressure Measurement: How often? At least every two years, and more often if your blood pressure goes above 120/ 80.
2. Enjoy Life
If you're not happy with your job, family, sex life, or self, it can make your heart hurt. So, find ways to boost yourself out of the blaz zone. Try to be more positive and laugh more.
3.Let greens and vegetables out smart your genes
Whether good or bad, you can't change the DNA your parents passed on to you, but it turns out you can keep some dangerous genes from undermining your heart health. Eat more greens and vegetables.
4. Get more sleep
Take more times for yourself. Rest more and sleep more (at least 7- 9 hours per night) .
Us Americans are too busy and too often, we forgot to take good care of ourselves.
5. Stop drinking soda
Sugary drinks aren't on anyone's good- health list, but in data reported last November, researchers noted that sweet sodas are particularly risky for women. Sweet sodas are the cause of weight gain, high triglycerides, and pancrease cancer. Nothing is better than cold water for me. I quit drinking sodas nearly 5 years now. I only drink cold water and some healthy juices.
ZINC FIGHTS COLDS
A new study confirms that zinc can, indeed, help reduce the severity and duration of the common cold, and high doses- at least 75 milligrams per day- work best. Depending upon the total dosage and composition of the lozenges, zinc may shorten the duration of a common cold episode by up to 40 percent, according to University of Helsinki research.
SOURCE: Open Respiratory Medicine Journal
HEART ELIXIR
New study shows olive oil and nuts work better than a low- fat diet.
Diets high in monounsaturated fats got a powerful new endorsement in a study published by Spanish researchers. Study authors showed that olive oil and certain nuts work better than a low-fat diet to reduce the risk of heart disease. Try replacing saturated fats like butter with olive oil- and reach for almonds, hazel nuts, and walnuts (all used in this study) as a snack or salad topper.
Milk Does Your Body Good
A recent study found that skim milk is the ideal way to replenish active kids due to its high concentration of protein, carbs, and calcium. Adults can reap the same benefits. For an extra shot of postworkout carbs, reach for chocolate milk.
SOURCE: Muscle&Fitness
Migraine Medicine
Just 40 minutes of exercise performed three times a week is enough to take the place of medication for migraine sufferers, according to a new study. Researchers followed 91 migraine patients for three months and checked in again after an additional three and six months and found no difference between exercise and medication in preventing migraines.
SOURCE: Muscle&Fitness
For Nutritional Punch, You Can't Beat Plant- Based Foods
Still, 90 percent of Americans eat too few fruits and veggies, health experts say.
U.S. government health experts now encourage Americans to fill half their plates with fruits and vegetables. Weight Watchers new system assigns no points to nearly all fruits and vegetables, making them a truely "guilt- free" option.
But, really, what's the big deal? why is it so important to eat more veggies and fruits?
Nutritionists can rattle off a long list of reasons when asked that question. Vegetables and fruits are dense in nutrients but light on calories. They contain rich amounts of vitamins, minerals, antioxidants and fiber. Eating more veggies and fruits has been linked to decreased risk for such health problems as diabetes, heart disease, high blood pressure and cancer.
10 COMMANDMENTS FOR GAINING MASS
1. Never skip breakfast.
2. Eat more calories than you burn. About 500 extra calories per day will provide for added mass.
3. Eat often, 5-6 times a day or more.
4. Eat smaller meals and larger snacks.
5. Get a minimum of eight hours of sleep each night.
6. For weight training, focus on compound movements and limit cardiovascular work to the minimum required for good health( about 30 minutes, 3 times a week).
7. Consider drinking some of your calories in concentrated form in nutrition shakes and juices, or try a high- quality weight-gain drink mix. You can mix this powder with the milk you normally drink- or separately, between or after meals.
8. Get plenty of protein, up to 1 gram per pound of bodyweight each day.
9. Consume 40-60 grams of carbohydrate and 20-30 grams of protein immediately after your workout. Energy/sports drinks are an excellent and convenient way to deliver these nutritions.
10. Get in the habit of eating small, nutritious bedtime snacks.
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WORKING OUT IS A WAY OF LIFE
To me, working out or exercising is not a sport. A sport is when you can retire from, going to the gym 3-5 days (now usually 2-3 days per week) a week is my life style.
AMERASIANS, BLAXICANS, AFROREANS, LEND US YOUR DNA
Race plays a critical role in finding a bone marrow donor. A mixed race patient has less than a three percent chance of finding a match. Registering as a donor could make you a lifesaver. And who wouldn't want to be called that?
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SCHOOL FOODS
When it comes to healthy lifelong nutrition, what are the three biggest mistakes young people make?
In general, I would say the three biggest mistakes are drinking their calories- not understanding how many calories are in sodas, eating way too much sugar in general, and not eating enough colorful fruits and vegetables.
What are the consequences of poor nutrition?
Poor nutrition means overall poor health that results in diseases such as obesity, diabetes, heart disease, high blood pressure and strokes. Poor nutrition is litterally killing our kids.
What can parents do to help?
Parents need to make healthy food a priority in their families. If we want to change our children's relationship with food, we have to shop with them, cook with them, and sit down and eat with them.
Sources:Natural Awakenings
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FACTS ABOUT OBESITY
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and or increased health problems. Obesity increases the likelihood of various diseaes, particularly heart disease, type 2 diabetes, breathing difficulties during sleep, certain types of cancer, and osteoarthritis. Obesity is most commonly caused by a combination of excessive dietary calories, lack of physical activity, and genetic susceptibility, although a few cases are caused primarily by genes, endocrine disorders, medications or psychiatric illness.(Of course, there are millions of excuses to why they are obese).
Dieting and physical exercise are the mainstays of treatment for obesity. Moreover, it is important to improve diet quality by reducing the consumption of energy-dense foods such as those high in fat and sugars, by increasing the intake of dietary fiber.
Obesity is a leading preventable cause of death worldwide , with increasing prevalence in adult and children, and authorities view it as one of the most serious public health problems of the 21st century. In USA, one in three people is fat and one in five people is obese. There are only 5% of U.S. citizens are going to the gym. In Canada, only 2% of their population are going to the gym. While other countries are starving to death, we are eating ourselves to death. Obesity is stigmatized in much of the modern world (particularly in the Western World). Obesity is estimated to cause an excess 111,909 to 365,000 deaths per year. Severe obesity reduces life expectancy by 10 years.
The Power Of Exercise
Why do we need to exercise? Because we need to fight diseases, strengthen your immune system, making your bones stronger, improve your mood, improve your look, stronger body, stronger heart, healthier body, help prevent alzheimer, and stay younger. What will happen if we don't exercise? We might get fat, have high cholesterol, high blood pressure, prone to stroke, heart attack, heart diseases, cancers, diabetes, sudden death, and a lot more diseases. Are there any good excuse to skip the active life style? None. Everyone can benefit from exercise.(New study found that exercise alone will reduce the risk of breast cancer by 64%). Another new study just came out with the conclusion that exercising can help prevent Alzheimer. Folks, being healthy is the best insurance you can award your body. When you're not sick, you can save money, save times, and you can be happy. You can have everything in the world, if your body becomes unhealthy, then you'll feel you have nothing! Believe me, I have been living with my bad heart for many years, I can share your pains. Get fit today, your body will thank you.
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LIVE LONGER AND STRONGER
Use this surprisingly simple feel-good to-do list to extend and improve the quality of your life.
1. Tea Off In The Morning. Hot tea can slash your risk of kidney cancer by 15%, according to a review in the International Journal Of Cancer. Try pu-erh tea, which is better than green or black tea at preventing DNA damage.
2. Sleep Smarter. Too much sleep, or not enough of it, can kill you. A study has found that getting more than 9 hours of sack time a night, or less than 6, doubles your risk of an early death from any cause. Aim for 7 or 8 hours a night.
3. Ditch The Salt. Salt causes your body to retain water, which increases blood volume and, consequently, blood pressure. The results are deadly. The more sodium you eat, the shorter your life, according to researchers at the University of Helsinki.People who reduced their sodium intake by 30% lived an average of 7 years longer. Source; Men'sHealth
WHEN MORE ISN'T BETTER
In recent years, multiple studies have touted the benfits of following a diet rich in antioxidant vitamins such as C and E. Now, new findings show that while antioxidant-rich foods are fine when eaten in large quantities, taking too many antioxidants in supplement form can put our health at risk. "If you are taking 10 or 100 times the amount in a daily multivitamin, you may be predisposing your cells to developing cancer," warns institute Director Dr. Eduardo Marban, who led the study. Source; Natural Awakenings.
HOW I STAY MOTIVATED?
I know too much about the health dangers of a sedentary lifestyle not to work out. And because of my previous heart defect, watching my carbohydrate intake and training regularly with weights, stretching, and walking are the keys to staying lean and metabolically fit.
WALKING YOUR DOG
Dog walkers have healthier cholesterol levels and lower blood pressure. You can burn 61 calories in 15 minutes of walking a dog. Also, walking your dog can relieve stress, experts say. You can complain all you want to, to your dog, he'll understand.
THE TRUTH ABOUT EXERCISE
Don't stop working out. Contrary to some findings. Exercise doesn't spur you to eat more later in the day. From my experience, I tend to eat more on the day that I don't do anything. Experts found that exercise may suppress ghrelin, a hormone that stimulates appetite.
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WOMEN & ALZHEIMER
10.18.2010 I saw a special on Women and Alzheimer. New studies found that 2 out of 3 women will suffer from Alzheimer starting at the age of 40 or when you're getting menopause. The prevention is to control your weight, avoid having type 2 diabetes, and lower your cholesterol. And of course, exercise 3 to 5 days a week will help fixing your memory lost. Please research more for yourself.
New Study On Water
The old belief was that you must drink 8 glasses of water daily to stay hydrate. However, the new study suggested that we are getting enough liquids from the foods we ate in addition to water itself. So, it's okay to drink a little less than 8 glasses a day. No need to carry a water tank everywhere you go, a bottle is fine.
HOW CAN I TELL IF MY BRAIN IS HEALTHY?
Check your blood. A healthy blood pressure (120/80 mmHg) and pulse (40 to 80 beats per minute) indicate that your brain is at low risk of stroke. Ask your doctor to check your B12. Eat brocoli, brussels sprouts, and spinach as well as plenty of meat-based protein. Beef, poultry, and fish are all high in protein. Exercising your brain by solving crossword and doing something creative with your hands. A regular vigorous exercise to flood your brain with oxygen rich blood. Most of all, stay away from too much of alcohol, drugs, cigarettes, and unhealthy foods.
EAT MORE GREENS
A daily serving of leafy green vegetables may lower your risk of type 2 diabetes by 14%.
Carrot is good for your eyes, teeth, and skin.
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YOUR CHEATIN' HEART
Cheating could double your risk of a heart attack, according to a new Italian study. The scientists tracked 1,000 men over 4 years and found that those having long- term affairs were more than twice as likely to suffer a major cardiac event. "Secret sexuality may increase blood pressure and heart rate," says study author Alessandra Fisher, M.D. But she adds that sex in a healthy relationship may improve life expectancy.
13% by which your coronary heart-disease risk drops if you're satified with your sex life.
Sources: Men'sHealth
3 SECRETS TO REDUCE HEART ATTACK BY 50%
1. Lower blood pressure
2. Lower cholesterol
3. stop smoking
SMOKING & BREAST CANCER
New study found that cigarette smoking links to breast cancer.
New Study About Smokers
People who smoke are 4 times more likely to have bladder cancer than non- smokers. Smokers over the age of 50 will lose 4 years of life expectancy.
THREE EASY WAYS TO QUIT SMOKING
1.Patch
2.Cold turkey
3.Eat a lot
Treat Blood Pressure Naturally
Drugs might not be the answer to high blood pressure. According to a study in the journal Phytomedicine, olive leaf extract is as effective at lowering blood pressure as some hypertension medications. Researchers observed a significant drop in blood pressure in patients taking either a 12.5 mg twice-daily dose of Captopril- a blood pressure drug- or a 500mg twice- daily dose of olive leaf extract. Both groups experienced a similar drop, but olive leaf extract had the added benefit of lowering triglyceride levels.
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FOUNTAIN OF YOUTH?
Protein may do more than just build muscle. In an Italian Study, mice that drank water containing amino acids- the building blocks of protein- lived 12 percent longer than the average rodent. Amino acids might increase activation of mitochondria cells, which can slow the aging process. More resaerch is needed to determind if the benefit can be seen in humans.
SOURCE; Men'sHealth
SIX FUN WAYS TO HELP YOUR HEART
Sex works. So does chocolate. And music. Who said watching your BP had to suck? A healthy dose of the right kind of chocolate can help relax your blood vessels.
America's blood pressure is way too high, in fact, nearly one in four men between the ages of 35 and 44 have hypertension, as well as 12% of men between 20 and 34, according to the American Heart Asociation. It's so bad that the Institude of Medicine is urging the government to start trying to shake salt out of our diet, since too much of this key taste enhancer can cause you to retain water in your blood, which adds volume and boosts blood pressure. This, in turn, exposes you to a great risk of heart attack, stroke, and even erectile dysfunction. But sodium isn't the only culprit. Smoking, excessive drinking, inactivity, and bad food choices can also make your arteries burst at the seams. Worse, you may never know what hit you. "Many men don't pay attention to their blood pressure until they're older," says nephrologist George Bakris, M.D., president of the American Society of Hypertension. "But you don't experience symptoms until it's very high."
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QUADS OF THE GODS
Powerful legs are built with iron. Running isn't enough.
Few men are blessed with Herculean legs. Most of us need to build a set of wheels worthy of awe. But don't think a treadmill can take you there, because no amount or type of running can replace strength training for building bigger, stronger legs. Danish researchers who compared lower body resistance training with high-intensity intervals and steady- state cardiovascular exercise found that people who hit the iron were the only ones to gain size and strength."Running-even at taxing intensities doesn't recruit enough muscle fibers to promote new growth," says study author Lars Nybo, D.Sc. Keep your legs strong with a full-body workout.
OVERCOME YOUR GENES
Don't blame DNA for your gut. a British study found that even if you've inherited a genetic susceptibility to obesity, regular exercise can reduce this risk by 40%. In fact, people who have obesity-prone genes may benefit from increased physical activity more than people whose genes guard against it, researchers say.
SOURCE: Men'sHealth
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EAT NAKED
Sounds kooky, but she has a point:"Eating smart is all about having an awareness of your body. The most obvious way to do that is by seeing it. So when you're trying to lose weight, spend more time wearing less, I don't think I could eat a plate of nachos naked- could you?", said Marisa. Okay, next time I'm at the movie, I'll try to eat my nachos and drink my frozen drink naked...LoLz!
THE STRESS BUSTER FOOD
Oatmeal.
MORE REASONS TO SEE A DENTIST REGULARLY
A study lead by a University of California researcher gives women an extra incentive to visit their dentist regularly. Data collected from nearly 7,000 participants suggests that women who receive regular dental care reduce their risk of heart attacks, strokes, and other cardiovascular problems by at least one-third. The findings, published in the journal ; Health Economics, compared people who visited the dentist during the last two years with those who did not.
SOURCE: Natural Awakennings
LISTEN AND LEARN
"From a very young age, my parents taught me the most important lesson of my whole life: They taught me how to listen. They taught me how to listen to everybody before I made up my own mind. When you listen, you learn. You absorb like a sponge- and your life becomes so much better than when you are just trying to be listened to all the time."
SOURCE -Steven Spielberg: "Good Housekeeping"
How Much Exercise Do We Really Need?
New study from Taiwan suggests that just 15 minutes of physical activity a day can reduce your risk of death by 14% and increase your life expectancy by 3 years. Current recommendations call for adults to do at least 150 minutes, or a total of 1.5 hours of physical activity weekly.
3 days a week full body work out should be good enough for good health.
5 days a week if you need to adjust your body part or lose and gain weights.
5-6 days a week, twice a day if you're a pro body builder, or a competitor.
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NEW BENEFIT FROM BANANAS
New study found that eating 3 bananas a day can reduce your risk of stroke and blood clot by 20%.
FIND THE TIME
Just because you don't have time for a full training session doesn't mean you should skip the gym altogether. An article published in The European Journal of Applied Physiology says that resting energy expenditure stays significantly elevated for up to 72 hours following resistance training, whether that session lasts 15 minutes or 35 minutes. When time is tight, blast through your sets with high intensity, resting only as long as it takes to set up your next exercise.SOURCES: Muscle&Fitness
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PUMP UP YOUR ATTITUDE
Think of your work out as Prozac: Exercise may make you half as likely to suffer from symptoms of depression, a new University of South Carolina study reveals. The scientists found that the peak benefit came from just 150 minutes of total weekly activity, including pursuits such as walking and yard work.
Source: Men'sHealth
Muscle Growth: How Long Does It Take?
During summer time, I often met men who came into the gym and work out right before going to the beach. Hoping to look buff for all the hotty women on the sand and blue water. What those men didn't know is that working out before going to the beach will only get you sore and uncomfortable at the beach. Another secret that they also didn't know is that it will take a whole year for them to look buff or different from how they look a few hours ago. By eating and training smart, you will build size and strength especially during your first year of training. Several factors influence how fast you'll put on a muscle. A number of them are related to genetics, factors that are out of your control. Also depend on your bone structure, age, and gender.
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10 BEST HERBS AND ITS HEALING POWERS
1. Garlic----------------can improve cholesterol levels.
2. Green tea----------can help prevent cancer.
3. Onion----------------can help improve high blood pressure.
4. Panax ginseng---can help heal fatigue issues.
5. Ginger----------------is great for relieving migraine headache.
6. Kava------------------can help improve insomnia problem.
7. Aloe vera------------can be used to treat asthma.
8. Ginkgo biloba------can help delay the effects of Alzheimer's disease.
9. Licorice--------------can heal canker sores.
10.Ephedra-------------can aid weight loss.
NOTICE: All of these herbs have more than one healing powers, but I'm only list one each.
DO NOT attempt to take any of these herbs without consulting a doctor or an herbs specialist.
TRAIN EARLY SLEEP BETTER
Awhile back, a few people asked me what time of the day is best to exercise. Here is the professional answer. You may find it difficult to lift early before work, but a new study from Appalachian State University shows that training in the morning is best for your sleep cycle. Subjects who exercised in the morning spent 85% more time in light sleep and 75% more time in deep sleep over subjects who trained in the evening. Once you get into the habit of hitting the gym early, you'll be happy you did.
STRETCHING: More Truth
In the past, stretching was thought to inhabit muscle spasm. "Static stretching doesn't prevent muscle soreness", said study author Robert Herbert. Now scientists think soreness is probably due to muscle damage. A better way to beat this pain is to gradually increase the intensity of any new exercise over a few sessions so your body has time to adjust. Source: Men'sHealth
THE IMPORTANT OF GETTING A GOOD SLEEP
People who get enough sleep( about 7- 9 hours a night) are more likely to have productivity, feel more energetic through out the day, and experience less stress. Sleep is crucial for concentration, memory formation, and repairing and rejuvenating the cells of the body. Both mentally and physically, a good night's sleep is essential for your health and your energy. Many car accidents are caused by not enough sleep.
Experts estimate that more than 70 million Americans have persistant trouble falling asleep or staying asleep. If you're one of the millions of people who suffer, you know how fustrating it can be to lie awake in bed at night, tossing and turning.
In contrast, many sleep aid supplements are safe, natural, and quickly gaining popularity. They typically contain melatonin, a naturally occuring compound that regulates sleeping cycles and also has value as a possible antioxidant. The top pick for sleep supplements is Somnapure, a new product from Peak Life scientists. Somnapure's superior formula contains herbal ingredients such as chanomile and pasion flower, which have a calming effect on the body, in addition to melatonin. This supplement is gentle but effective, it help you get back into a healthy sleeping routine.
For me, I try to stay away from drugs, caffeine, and things that keep me awake. I drink instant coffee occasionally, but not everyday. I try to exercise or work hard during the day to make my body tire, that way I have no problem falling asleep. Try not to worry or thinking too much about issues that can not be solve or you have no control of. Foods can be the cause of sleeping problems too. Try to eat one and a half hours or two hours before going to bed. This method can also fix acid reflux, nightmares, and weight gain. Don't go to sleep hungry either, your body will stay awake until it is fed.
A NEW PROSTATE CANCER FIGHTER
Long known as a digestive aid, ginger might be able to slow the progression of prostate cancer, according to a recent study. Researchers at Georgia State University showed that ginger extract slowed the progression of prostate cancer grafts in mice by as much as 56%. The dose used was moderate, the human equuivalent of 736mg for a 200 pound person.
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