"No Weapon Formed Against Me Shall Prosper"
It wasn't nails that held Jesus to the Cross, but Love.
Obedience Brings Blessings
GOD is not blessing you because you're good. HE's blessing you because HE is good.
Fight your battle on your knees and you will win everytime.
The secret to getting ahead is getting started.
Ignorant brings chaos.
Falling is not a failure, Not getting up is a failure.
The evil formed in the heart, you can change.
Having a good mind is not enough, you must know how to use it as well.
Learn from yesterday, Live for today, Hope for tomorrow.
DO NOT pray for an easy life, pray for the strength...to endure a difficult one.
The key to Immortality is first living a life worth remembering.
The Only Limitations You Have Are The Ones You Set On Yourself.
Only one SIN that can not be forgiven is; THE REJECTION OF CHRIST.
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The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment. PLEASE SEEK SECOND OPINION BEFORE APPLYING THESE SKILLS & KNOWLEDGES TO YOUR ILLNESS. Although, I am using these approaches for my own everyday living, but I'M NOT A DOCTOR.
A workout can be the antidote to the negative aspects of stress.
Good Health is the best Asset of your Life.
Moderation is the key.
You can't fake strong.
No train, No gain.
Practice makes perfect.
A genuine gold (24K) doesn't fear of fire.
IN HER EYES, FIDELITY COMES FIRST
Maybe you flash your Rolex and look like Clooney. Maybe you brag to your friends of how big and long your wang is. Perhap you flex your biceps, show off your huge wallet, or drive a nice pick up truck. But women somehow manage to look past all that. For a long- term relationship, women care more about whether you've cheated in the past than about financial stability, good looks, or common interests, a new study from Oakland University found.
by Dolph Lundgren
Weight training strengthens your joints and ligaments and inproves your muscular powers. For all athletes, weight training is essential to improve performance and prevent nagging injuries.
The older you get, the more important strength training becomes. Genetically speaking, humans lose about 10% of muscle mass every 10 years after reaching middle age. Muscles are extremely energy consuming, so the more muscle mass you have, the more fat you will burn, even when you're not exercising.
Weight training makes you stronger and more muscular, reduces body fat, and prevents aging.
* Mr. Dolph Lundgren is coming out with a new book, "DOLPH LUNDGREN, Train Like An Action Hero". shares a lifetime of action hero fitness secrets. Pick up the book available Sept. 9, 2014.
How's Your Sleeping?
15% the amount your testosterone can drop when you get fewer than six hours of sleep for a week.
Your body is like the body of a battery. Sleeping is like charging more energy/power on to your battery. For most healthy men, you can find out that your energy is fully charged when your erection occurs during your sleep. Get some zzzzzzs, my friends.
Secret To Good Sleep
According to Professor Natalie Dautovich said;" leaving your feet outside the blankets will cool you down. Our hands and feet are good at keeping us cool because they're hairless. However, don't get too cold on your feet either, it can be very disruptive to sleep".
Your Sleep And Your Brain
According to HLN, new study confirmed that lacking of sleep will shrink your brain.
Ten Ways To Sleep Well Without Pills
1. Exercise: Do Yoga or taking a walk two hours before bed time.
2. Cut off caffeine earlier.
3. Quit smoking: Nicotine and caffeine are the same. You must clear your system two hours before bedtime.
4. Take a warm bath.
5. Meditate: Say a prayer before going to bed is a great practice both for your spirit and your Zssss.
6. Break a sweat: Doing house works or just stay busy and tire yourself out will help you sleep deeper.
7. Consider cognitive behavioral therapy.
8. Sniff Aromatherapy.
9. Try progressive muscle relaxation.
10.Consider a supplement or herbal tea.
* One of the most dangerous culprits in sleeping problem is WORRYING. Whether it's about your bills, marriage, family, or sickness, worrying is always keeping you awake and thinking all night long for resolutions to your problem. This is where PRAYING comes in. Understand that some problems can not be solve. Don't worry about things that you have no control of. If you're a believer, pray to GOD to take the burden away from you- leaving all issues to GOD to take care for you. Now, you can sleep.
Beauty In Breakfast
A new study found that one in three women is missing breakfast because they're too busy getting pretty in the morning.
Study also had found that missing breakfast will make you look worst than missing a make-up on your face through out the day.
5 Unhappiest Cities In America
1. New York, NY
2. Pittsburgh, PA
3. Louisville, KY
4. Milwaukee, WI
5. Detroit, MS
5 Happiest Cities In America
1. Richmond, VA
2. Norfolk, VA
3. Washington, DC
4. Raleigh, NC
5. Atlanta, GA
IS OBESITY A PLUS?
New study found that overweight heart patients experience fewer heart attacks and higher survival rates after cardiac procedures than their slimmer peer. But, experts warned that under circumstances do the results suggest that obesity is good medicine.
SLEEPING PROBLEMS & FIBROMYALGIA
Over the years, I have met quite a few people who had issues with sleeping. Sleep disturbances are among the most common symptoms of fibromyalgia, a chronic condition affecting the spinal cord and brain that causes people to feel pain and fatigue, and affects concentration. In fact, along with the tiredness, pain, and psychosocial distress, sleep disturbances are a core feature. In the last few years, it has become increasingly clear that treating the associated sleep disturbance improves the daytime symptoms of fibromyalgia.
Solution: See your doctor right away. Sleeping problems can affect you in many ways.
Hot Weather and Violence
Chicago: Over 4th of July weekend, 60 people were shot by gun violence. Some experts blamed the incident solely on easy access to guns, gangs, and the hot weather. As of 7.12.2014, 3 more people were shot and killed.
Hot weather can make people behave differently especially violence. You never read about Eskimo fighting each other, right?...LoLz! You probably will not find any crackhead in the North Pole either...LoLz!
Solution: Stay in cold weather (turn your ac down to 65 degrees -70 degrees) and avoid a crowd of people around you. Too many people in one room can also spark violence behavior or spread diseases quicker than fewer people.
Solution for Chicago: It is very hard to change people's mind once they're believing into something whether it's positive or negative. It started off from family and when and how they are brought up. Their parents should have taught them from babies that going to school, working hard, and have family is a good life. Teach them that gang banging, drugs, and violence are NOT a LIFE. But now, it's too late. The city should give the rights to law enforcements and let them crack down on the people who's causing the violence and hand them harsh punishment. And somehow, from now on, teach your kids to do right. For parents, be a good example to your kids.
Some steps to take to keep your kids off the street.
1. Keep them in school.
2. Join team sports.
3. Get a job.
4. Go to church.
5. Just find something for your kids to do.
3 Foods Asians People Should Consume With Caution
2. Ice cream
Why? Because 99.9% Asians are lactose intolerance. Meaning when you eat foods that have milk in it, you'll have upset stomach or fart all day long.
Solution: Look for foods (made from milk products) that made of lactaid milk. Or label "Lactaid" on it.
Another race of people should follow this rule too, Native American Indians.
Dark chocolate may make walking easier for some patients.
5 Summer Foods For Good Moods
I love summer time. Beside the beaches, the sun, and babes, I love foods around this time of the year. I love all fresh farm foods. The two most enjoyable foods to eat are watermelon and corn. Here are 5 farm foods that I love and they will put you in good mood after you ate them.
1. Corn is a starchy vegetables that are considered high quality carbohydrate and mood enhancers. I love corn a little bit more than rice because of its starch and enable you to poop better than rice. Rice produce sticky stools that some experts believe it will give you intestinal cancers and heart disease. Where as, corn can give you that smooth regularity. I used to say, one corn a day will keep a doctor's finger away...LoLz!
2. Eat blue and purple potato salad can reduce inflamation that lead to bad mood.
3. Watermelon is an excellent source of lycopene, helps lower risk for inflamation associated with dementia and depression. Also, watermelon is a natural viagra. Don't eat too much of it if you don't have a lover...LoLz!
4. Shrimp is a food to improve your mood. Omega-3 fatty acids may help ease depressive symptom.
5. Romaine lettuce is a great food for depression
My foods that cure depression are pizzas, steaks, and sweets (these foods are not healthy for you). But, I'll be happy, though...LoLz!
People with Parkinson's disease who regularly walk for exercise, may significantly improve their physical and mental function, a new study finds.
Blame It On The Alcohol
While the experts are concerning about tobaco, drugs, obesity, crazy, guns, and other diseases, the next killer that killed a lot of American each year is alcohol. Colorado is the state that earned the highest rate of alcohol- related deaths in America. One in 10 died of deaths such as alcohol poisoning, violence, and motor vehicle collisions, as well as conditions like breast cancer and heart disease.
A Swedish cohort study suggested that drinking moderate amounts of alcohol (red wine) may reduce the risk of developing abdominal aortic aneurysm, AAA.
Five Women's Weight Training MYTHS
by Hugo Rivera; Reword by me.
1. Exercise Increase Your Chest Size.
Sorry girls. Women's breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. If you go below 12% body fat, your chest size will decrease. Weight training does increase your back size. But, don't confuse with men. Most women athletes have smaller or flat chest. In a positive way, that's how you can tell that they are healthy and in good shape. The only two ways to increase your breast sizes are to get breast implants or getting fat.
2. Weight Training Makes You Look Bulky.
No, the only way to get monster size bulky like men, you'll have to take steroid. Naturally, women can not produce testosterone as males do.
3. As Long As You Exercise You Can Eat Anything You Want.
Not true. What you put in your mouth is very important. You can ask any sucessful body builders about how they eat. Eating clean is a must!
4. Weight Training Makes You Stiff and Muscle- bound.
Not true again. If you perform all exercises through full range of motion, flexibility will increase. Also, look at people such as Jean Claude Van Damme, Bruce Lee, Chuck Norris, and gymnastic athletes, they all can do splits.
5. If You Stop Training Your Muscles Turn Into Fat.
Not true. Muscle and fat are two totally different types of tissue. You can't turn gold into brass.
SOURCES: Natural Muscles
Having problems with pooping? Chances are, you're short on fibers and eating foods that will inflame your intestines. You should poop once a day or twice if your digestion is normal and healthy. Here are some solutions to your problems: Stop eating spicy foods and junk foods for awhile. Getting use to eat a lot of vegetables. Do eat fresh corn, pine apple, papaya, Asian sweet potato, okra, and drink a lot of water. Delaying your stools from removing from your stomach daily can result in stomach cancers and bad reaction from your toxin old foods in your stomach. A lot of times, a few pimples on your face can be the reaction from your unclean stomach. And if you're interested in getting strong, keep your tummy healthy.
Diets rich in protein appear to reduce a person's risk of stroke, particularly if it's a lean animal protein like fish, a new analysis from China suggests, but NOT burgers and red meats. For every additional 20 grams per day of fish protein that people ate, their risk of stroke decreased by 26%, the researchers found. DO NOT eat foods that will increase cholesterol and high blood pressure.
Death by Spare Tire
Fat is especially dangerous when it settles in your midsection, around vital organs. Now research in the Journal Mayo Clinic Proceedings reveals just how likely it is that your spare tire will drive you into an early grave.
Teen Smoking Hits Record Low
Cigarette smoking among high school students in US has reached a landmark low in a survey health officials have been conducting every two years since 1991. Just 15.7% of teens were current smokers in 2013. Our government goal is to low it down to about 16% by 2020. Our teens met the goal already.
Sources: USA Today
Diabetes Epidemic In America
A brand new federal government study finds 9% diabetes had risen from 2010 to 2012 in American population, from 26 million to 29 million. One in every four people have diabetes does not realize it. Rates of diabetes are similar for blacks (39%) Hispanics (38%) and white (35%). Without a lifestyle changes, diabetes can boost to heart disease, stroke, vision loss, kidney failure, limb amputation, and premature death. Diabetes can be managed through physical activity, diet and the use of insulin and medications to lower blood sugar levels.
Solution: See your doctor. Lose weight and exercise 3 to 5 days a week. Eat clean.
Another Penis Size Story
Most men think 7 inch erection is ideal, but women actually prefer an inch less, a new study in the journal Psychology of Men and Masculinity reveals. Not only that women did not consider a larger than average penis desirable, but their ideal sized matched that of the average package. " The mythology of the over size penis comes from men's desires, not women's. It's a way men size each other up" says Brady Engler, Psy.D. an L.A. sex therapist. In fact, a giant erection can be uncomfortable for some women, Engler says.
The Three Fittest Person Foundations
1. Spiritually fit.
2. Mentally fit.
3. Physically fit.
Balance these 3 foundations and you'll be the most happy person on this planet.
Top 5 Doctor Recommended Weight Loss Plans.
1. Weight Watchers- diet & exercise.
2. The South Beach Diet- eat before you get hungry.
3. Jenny Craig- support based.
4. Nutrisystem- portion controlled.
5. Atkins Diet- carb cutting.
My Fitness & Nutritional method is to combine all five above PLANS and make them my life style practice.
Hello Healthier Habits!
Americans are eating better, cutting calories, and making smarter food choices. USDA data collected from nearly 10, 000 working- age adults show that our average daily intake has been trending downward- by close to 118 calories, or 5%- since 2005, and that we're eating less fat and more fiber. We're also hitting fewer fast-food joints, making more meals at home, and paying greater attention to nutrition labels.
Our Fat World Due To Fat Pockets
30% of the world is now fat. No country has been able to curb obesity in the last 3 decades.
Researchers found more than 2 billion people worldwide are now overweight or obese. The highest rates were in the Middle East and North Africa, where nearly 60% of men and 65% of women are heavy. The U.S. has about 13% of the world's fat population. China and India combined have about 15%. Researcher Christopher Murray said there was a strong link between income and obesity; as people get richer, their waistlines also tend to start bulging.
Exercise Is The Best Medicine
Science shows that the biggest predictor of premature death isn't smoking, drinking, or obesity, but Low Fitness. That means no matter how much you weigh, or how bad your habits are, the single best thing you can do for your health is get up and move.
New study suggested that wide-hipped women will have more sexual partners during their life time.
Diet Sodas Health Risk
New study found that drinking two diet sodas a day will most likely to give you a heart disease.
A New Review Finds In Red Meat
They found heme iron, only found in red meat, contributed to a 57% increased risk of heart disease and early death. Researchers analyzed 21 studies that included more than 292, 000 people who were followed for an average of 10 years.
Eating Bacon Fries Your Sperm Count
Men who eat processed meat - even as little as one slice of bacon daily- have lower sperm counts than those who eat them sparingly. For higher sperm count, eat a piece of white fish (like cod or halibut) every other day instead.
Health Risk In Weed Smoking
Legal or not, smoking weed regularly may cause changes in brain structure associated with schizophrenia. A new study in Northwestern University said. And if you have a family history of mental disorders, you could be at a higher risk, the research suggests.
Meat, Cheese, & Cancer
New study found that people who eat a lot of meat and cheese are 70% more likely to have cancers.
Could Crossfit Be Bad For You?
New studies found that CrossFit may cause health risks. I haven't had a chance to do research yet. You can read it online and find out yourself.
Five Ways To Get Obese Fast
1. Smoke weed
2. Drink a lot of alcohol
3. Eat a lot of foods and sugars
4. Sitting in front of tv at least 8hours a day
5. Drink a lot of sodas
5 THINGS THAT CAUSE YOUR WAIST TO GET BIG
1. Eating the wrong foods (eating too much).
2. Sitting too much (bad job or couch potato)
3. TV remote control (watching too much tv).
5. Not enough aerobic
GET UP AND MOVE, (your life may depend on it)
New study found that too much sitting (after 60 years of age and older) may lead to disability...regardless of their exercise habits. Also, sitting too much is linked to increased risk of heart failure and early death, plus other health problems such as type 2 diabetes. So, since you have all the times on your hands now, let's get up and move. Only 3 hours a week or 15 minutes a day of moving can keep you going. Find your hobby and enjoy life. Try to avoid sitting still for 9 hours a day.
For You - Comments and Graphics!
*PLEASE CONSULT YOUR DOCTOR BEFORE LIFTING WEIGHTS OR STARTING ANY NEW EXERCISE PROGRAM.
God Bless You - Comments and Graphics!
7 Keys To Long-Term Gains
1. Be Consistent
2. Set Specific goals
3. Scare yourself- lift heavier
4. Be patient
5. Switch partners
6. Be a baby- take naps
7. Take preventive measure.
SOURCES: Muscle & Fitness
God Bless You - Comments and Graphics!
Three Best Brain Exercises
3.Working with your hands.
New study found that men are more worry about going bald than losing errection.
I'm not worry about either one. My body is a borrowed body from GOD, eventually He'll take it all back. Enjoy all parts of your body as much as you can.
CAN SEX BE COUNT AS A WORKOUT?
A lot of people think so because when you make love you seem like a lot is going on, but NO: In most cases, sex should be filed in the "light activity" category- right next to bowling or casual stroll. Tantric sex sessions aside, the average American sexual intercourse lasts about eight minutes. Just look at Ron Jeremy, if sex is equally to exercise, he wouldn't be fat...Ahahahahahahaha! (Joke by me).
SEX BURNS MORE CALORIES THAN WALKING
Men burn about 4.2 calories a minute during intercourse, compared with 3.3 for treadmill walking at a speed of three miles per hour, says a University of Quebec study of 21 couples ages 18-35 who had sex while wearing a fitness tracker. (How come they didn't call me when they conducted this study?...LoLz!).
How Light Makes You Heavy
Sleep in a complete darkness: A study in the Journal of Biological Rhythms suggests that sleeping in even a dimly lit room could make you fat. Mice exposed to 5 lux of nighttime light (about half the amount at twilight) gained more weight than mice that slept in the dark. Researchers say that nighttime light disruptions to your body clock, which is tuned to the daily cycle of natural light and darkness, can also mess with your metabolism.
Your Short Guide to A Long Life
An expert David Agus said the best way to prolong your life span is prevention. Knowing what to put in your mouth and exercise are the keys. Eat real foods and vegetables, plus fruits, but not juices and vitamins or food supplements. Take statin, baby aspirin, and move more. Your body is made for movement.
Love The Cheapskate
Penny pinching? That's hot. Researchers asked nearly 300 people to evaluate dating profiles that included spending habits and found that frugal folks both male and female were deemed more attractive than big spenders. Says study author Jenny Olson, "People who show financial self- control can likely also take charge of healthy habits like eating well and exercising regularly."
Sources: Women's Health
Twenty minutes of daily exercise could mean you'll never suffer from depression.
Twenty minutes of yoga will improve brain function that same day.
Rev up your heart just 35 minutes a day, and lower your risks of high blood pressure.
SIZE MATTERS BUT, UM, NOT THAT WAY
Men with smaller testicles may be better child-care provider than those who are well endowed, an Emory University study has found. Lesser testes generally produce less testosterone, a hormone thought to interfere with empathy and cause aggressive behavior.
Flowers Wishes - Comments and Graphics!
Renew Your New Year Resolutions
Happy New Year to you and yours. Did you meet your last year's resolution? It's okay if you didn't. You're not alone. When it comes to fitness, it's not very easy to commit. If it was easy, everybody will probably be doing it already. Each year, about 160 millions people in USA make New Year's resolutions, but only 8% achieve them. Some experts believe the best way to fulfill your 2014 fitness resolutions maybe to not set them in the first place. The only way to achieve your goals is on your own terms. Even at your own terms can be an obstacle if you're a procrastinator. My success with exercise goal is consistency, intensity, and will power. If you wanted bad enough, you will get it. Set your goal for a long term. If you fail this year, don't stop, keep going until your goal is met. However, if you are in the middle of it and see no result, it's okay. I know it did something positive for you eventhough you din't look better than last year. Every studies about fitness had shown that any amount of exercise is better than nothing at all. Don't get discourage and don't give up. Recheck your exercise, eating habits, intensity, resting times, and keep going. Focus more on your exercises. Fitness will take times, efforts, and discipline to achieve the right result that most of us wanted. And we are planning to get fit for life, so, doing something everyday will make a huge different. Consistency is the key to all success, not just for achieving fitness.
This year, in the gym I go to, I have seen a lot of improvements in a lot of people. In medias, I see a lot of tv shows, news, and infomercials that dedicated soley to fitness and healthy living. I saw people had lost hundreds and thousands of pounds. All of that combined, we are fighting obesity head on. I am very happy for all of them. I am sincerely wish to thank everyone who give times to help us improve the way we live. I believe if people are healthy, drug free, sober, and happy, it's easier for all of us to get along and spread peace, love, and positive thinking all around. Fitness comes from the inside of you and shine outward. That's why when you see a fit person, you know something is special about him/ her. If you're unfit, you're partially defeated- like a broken vehicle. And you know how fustrated that is.
For me, I have seen some improvements in myself as well. For the last 6 years, I've had improvement every year. My triceps are getting bigger (one of my resolutions I set last year). My strength remain the same. I will not try to lift heavier due to my doctor's advise. Weight lifting can result in heart problems. (Weight lifting can harden your arteries and turn into a heart attack if not careful, my heart specialist informed me). Over all body look, I am very satisfied. I'm not going to quit. My New Year's resolutions will include isometric exercise ( an exercise performed without weights to develop muscles) My health is my life. Let's keep going to the gym or get fit anyway you can. Good luck on your new year's resolutions. Don't give up.
Flowers Wishes - Comments and Graphics!
Made In America
Do you know why we're having a hard time finding a good job? Help us save America jobs by spending just $64.00 on American made products and you'll save 200,000 jobs.
Most U.S. Marines women can only do 3 pull ups.
4 Foods To Build Muscle
Grass- fed beef
Another Reason To Sleep More
Did you know why cats have so many lives- 9 of them? Because they slept 20 hours a day.
We human needs to sleep more, maybe we can get more than one life too...LoLz!
The Greatest Health Insurance You Can Buy Is Still A GYM MEMBERSHIP.
So, if you have doubt in OBAMACARE and its website, Try his wife's idea of working out...LoLz!
1. Lift weight (or pick an exercise you like).
2. Eat clean (a must)
3. Don't stop
Whatever you do to stay in shape- lifting weights, running, biking, climbing, tennis, Martial Arts, swimming, CrossFit, or team sports (unless it's prancercise & pole dancing...LoLz!) try to do it well and stay healthy.
Secret To A Long And Happy Life
A new study by Brigham Young University found that it is healthy to work til you drop dead. Going for a goal and socialization are both good for you. Most people who work live up to 80 and 90 years old compare to those who don't work only live up to 50 and 60 years of age including a long term of diseases and obesity issues.
Myth: SIX MEALS A DAY WILL HELP YOU LOSE WEIGHT
Many studies show that there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. One of the biggest claims as to why you should eat five or six meals a day is the concept of TEF. TEF stands for the thermic effect of foods. People take TEF way out of context. Regardless of how many times a day you eat, the ultimate factor that is going to determine your success of weight loss or weight gain is your total amount of energy (calories) consumed. There is no secret to weight loss and weight gain, eat more if you want to get big. Eat less if you want to get small. Pay more attention to your calories numbers. When I tried the six meals plan, I gained five pounds in three week.
The only time you should eat five to six meals a day if you want to gain muscle size like pro body builders. I guarantee you will never lose weight if you eat that much. Another mistake people make is eating 6 big macs a day vs. eating 3 healthy meals a day plus 3 healthy snacks. It depend on your activity or exercises per week as well. If you don't do anything, don't even attempt to eat six times a day. Just eat three small meals per day is good enough. Drink plenty of water.
Flowers Wishes - Comments and Graphics!
CELEBRITY FITNESS TIPS
"After I stopped competing, I trained faster- six sets without stopping and higher repetitions."
"If you want to achieve a certain level of fitness, you have to be committed and truly never give up."
"My latest trick is to wear a heart-rate monitor when I'm lifting...I never let the rate dip below 140. It's full on."
Dwayne Johnson (The Rock)
"The key to my training is efficiency- I do a lot of circuit training and supersets. One to two body parts a day".
"The first thing I do on location or on a vacation is to get a bike. I just do as much as I can to push myself".
"You know how you know a good work out? When right before you do it, you're like, 'That's gonna kill".
"My favorite exercise is jump, jump, & jump!"
"There are endless exercises for arms, but the basics are best- chinups and pushups".
"Always challenging yourself to do better at anything that you do."
"Everybody got a plan, until you get hit".
Believe in yourself.
JOHN CENA'S MONSTER BENCH TIPS
Cena recently hit 481 on the bench press, and offered the following tips to help you bench big:
1. Train the overhead press
2. Build up your back
3. keep your feet on the ground
"My fitness secret is consistency. It's like going to school, when you attend all the classes and complete all your homeworks, most likely you'll pass the tests. Practice makes perfect."
"My second most effective approach to getting fit is intensity. I work hard on my lifts. Most of the people who are going to the gym rested with a comfortable state of exercise. And that is fine. The best exercise is the one you stick with. However, if you want to see your body change, or grow, you must go beyond your comfort zone. Look at Arnold exercise pictures, very few that you see him smiling or fooling around. Don't be afraid to lift just a little heavier."
"The most fitness important starts in your kitchen. Learning how to cook your own foods will solve a big part of your health and fitness goal."
Maintain Your Healthy Sex Lifestyle (for men)
Men who maintained a physically active lifestyle, had a healthy weight, and didn't smoke were at the least risk for ED, while obese men were 50% more likely and heavy smokers 86% more likely to have the problem. Latest study by Medical Journal of Australia. Source: Men's Fitness
Anti- Obesity Drugs Rejected
Two obesity drugs approved last year by the FDA were rejected in Europe. The drugs, Belvig and Qsymia, were both approved in USA last summer, despite the concerns over side effects, including heart disease and depression.
Belvig showed a 16 percent increases risk of heart failure. Similarly, 4.2 percent of patients on Qsymia experienced heart arrhythmia (irregular heart beat).
10 Excuses People Use To Avoid Going To The Gym
1. I will go to the gym when I lose a few pounds.
2. My gene is bad (everyone in my family is fat), gym and exercise will not help me.
3. My church is praying for me to lose weight.
4. I lost my thyroid.
5. I'm too busy.
6. I can't afford it.
7. I don't like working out.
8. I check my mailbox everyday, that is enough exercise for me.
9. I don't have a transportation to get to the gym.
10. Too far to drive.
3 Things You Can Do To Keep Your Skin Healthier
1. stop smoking
2. protect yourself against the sun
3. drink correct amount of water
Wearing Your Eye Glasses (Pro & Con)
If you're hunting for a job or an apartment, put on your eye glasses because you look trustworthy and intelligent. However, you may want to opt for contacts on date night, though: Across the board, lensless models were judged as more attractive.
Another Sleeping Benefit
A new study suggested that not enough sleep will increase your risk of prostate cancer. So, make sure you are sound asleep for at least 8 t0 9 hours in every 24 hours (a day).
Height And Cancer Risk
Cancer research UK scientists have published research showing that taller people seem to have a higher risk of cancer. This may seem alarming, but tall people need not too worried about the results.
Taller people are made of more cells, so there's more potential for one of them to go wrong and become cancerous. Height and cancer risk are fairly clearly linked with a 16 percent higher relative risk for every extra 4 inches. Height and breast cancer have been studied since 1970. This late study that linked between height and cancer risk of cancer including testicular and ovarian cancer. They also found links between height and bowel, skin, breast, ovary, womb, kidney, and brain cancers, as well as leukaemia and non- Hodgkin's lymphoma cancer.
Friends - Comments and Graphics!
Are you bored of working out alone? It is a lot more boring when you're waiting for a good reliable partner. Look for these key traits in a training partner. He should be someone who:
1. Train When You Do.
A person who come to the gym the same time you do.
2. Is Better Than You Are.
By lifting with someone who look better than you are and stronger than you are will help you pushing harder to keep up with him/her. Follow their good habits.
3. Will Hold You Accountable.
4. Has The Same Goal You Do.
5.Understands The Need To Switch Up.
After awhile, partners tend to get comfortable with each others and stop pushing. Try to get more than one partners so you can keep moving forward. A younger person can help you to keep up with strength. Older person may help you with wisdom. Women can show you how to get beautiful body.
Source: In parts by Muscle & Fitness
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. Sometimes, low testosterone can results in low sperm count as well. This may be one of the factors responsible for infertility. Too much exercise and poor nutritions can also cause low testosterone. Here are the symtoms;
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).
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"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' 5", over 260 pounds. And maxed out bench press at 405 pounds.
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.
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
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.
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.
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.
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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 2014 to 2015. 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. And if you have a partner, Tennis is awsome!
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 pshychological factors. Research suggest environmental, and genetic factors, such as family history of depression, may make a person more likely to develop this disorder.
New study suggested that talk therapy plus meds may be best for severe depression. A combination of therapy and antidepressants appears to best help people with severe but short-term depression. Four out of five people suffering from severe depression for less than two years experienced full recovery when treated with cognitive therapy plus antidepressants medication.
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.
7. Check out your local mental clinic.
8. Listen or watch comedy shows.
9. Seek rehab. Seek therapy. Talk more.
10. Going to church can also help.
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.
1.DO NOT buy cheap whey products.
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.
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, 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).
8. Stop drinking sodas.
9. Don't eat watermellon right after eating your full meal.
10.Stop eating some sauces such as chili sauce and soy sauce late in the 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.
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.
For treating high blood pressure, eating fish is better than taking fish oil capsules.
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.
Drink some of your local honey will help relieve allergy.
What Is The Only Food In Human History That will never Spoil?
What Causes Bipola Disorder?
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
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 and watch comedy shows 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).
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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
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.
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, brain 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.
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THE FIVE GOLDEN RULES FOR GETTING BIG AND MANLY
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.
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.
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.
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 usin