Monthly Archives: September 2008

What Protein Does for Your Diet

When working out or taking part in rigorous exercise in order to gain muscle you will need to consume Protein in order to achieve the most from your work out.

Protein is a very important element in health and fitness and if you are looking to gain muscle and burn some serious fat then Protein is the way forward. The usual intake for a healthy diet is about 36grams per 100lb of bodyweight – this keeps your body functioning normally. If you want to increase your muscle and burn extra fat then you will need to double this amount.

When you add more protein to your diet you will see the difference very quickly. Protein increases amino acids in your muscles which means they will build strongly and quickly. It also affects hormones in your body and you will start to burn fat much quicker.

It’s a well known fact that the more muscle you have the more fat you’ll burn – your body will switch from fat storing to fat burning mode if you take in a lot more protein. This is great if you are looking to burn some serious fat and lose weight or if you are looking to get more definition and build up your muscles quickly. Of course too much of any element can affect your body in a variety of different ways. Everyone is different – if you speak to your doctor they will be able to advise you on a safe amount of protein to consume in order to achieve the results you are looking for. A safe assumption is to double the usual in take – so 36grams is the normal intake so increase it to around 60grams and you will see a difference.

You will have more energy – you will also be able to burn fat quickly and you will see your muscles pump up like never before. It’s a safe way to increase your muscle building exercises and you will be able to make the most out of your exercise regime.

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Everything You Must Know About Nutrition

Nutrition is an extremely important part of any exercise plan or diet. You need to be sure than you are getting the right nutrients from the right foods. Food is fuel for the body and without it your body will starve and eventually die. You need to make sure that you are intelligent in nutrition before you start any exercise or diet plan.

The Basics
The basics are simple and anyone can learn this and the likelihood is that you’ve already been taught this in school or by being told by someone you know.

There are 5 major food groups; Starchy foods, such as rice, wholewheat pasta, bread and potatoes, Fruit and vegetables, Meat, fish, eggs and beans, Milk and dairy foods and foods containing fat and sugar. These 5 food groups are very important and are what you need to fuel your body. Make sure you get a balanced diet from these food groups and you will be set for a fit and healthy lifestyle.

How much to eat
It really depends on what you want to achieve from your exercising and diet efforts. If you are looking to lose weight then you need to maintain a low calorie intake and high calorie burning exercise. You will probably have to eat around 1200 calories a day and exercise enough to burn off a lot of what you eat so that your body is forced to dip into the reserves – the fat in your body which usually gets stored will be used by your body for energy.
If you are looking to gain weight then you will want a lot of protein as this helps build muscle. You can also eat a lot of protein if you are looking to lose weight as this helps build muscle and the more muscle you have the more fat you’ll burn.

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Walking: a Simple Exercise Program That Gives You Results

Walking is the best form of exercise – it works a large range of muscle groups in your body and is easy and fun to do. Walking is the simplest form of exercise and is really good for you. It helps improve a number of things as well as weight loss and muscle gain.

Walking helps improve circulation – all the walking you do will increase blood flow and will ensure your body is working properly. It also helps your heart as it elevates your heart rate slightly for a long period of time which is good for the heart. It helps boost your metabolism which is great for weight loss. It also boosts your energy – any exercise will give you more energy because it releases chemicals called endorphins which make you feel happy and give you a sense of well being and this increase energy.

It also helps with mental issues such as stress and depression – walking can help you feel better about yourself and always helps if you are stressed out. If you are stressed regularly with work or personal issues then taking a brisk walk everyday can help. When you are stressed your body is looking for some way of letting off steam – if you walk briskly then your body will concentrate on exercise and release all those lovely endorphins which help you relax.

Walking is free and can be done anywhere and is probably the most popular form of exercise – you can do it anywhere and your friends can join you too. It’s an ideal way of getting exercise, getting out of the house and of course relaxing and seeing the world. You can easily get started with a walking routine – simply time yourself and see how far your can get – as you get fitter you will be able to get further because you’ll be walking faster and won’t be as out of breath. The further you go with this the easier it will be.

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Tips for Stress Busting

Diet and Exercise have a lot to do with stress – if you have a poor diet and don’t get any exercise then your body will almost shut down and you will feel low and have less energy. Exercise is a great way to ensure that your body is fit and healthy, but diet has a lot to do with it as well.

Dieting is a common thing these days and there are thousands of diets on the market – low carb diets such as the Atkins diet, high fibre diets such as the Cabbage Soup Diet and many, many more. You should try and steer clear of these fad diets if you want to see lasting results. Your body will never be healthy if you cut out an entire food group. You should stick to eating a healthy balanced diet at all times and you’ll see the difference.

High fat diets are extremely bad for the body – of course to some of you this is obvious but a lot of people don’t realise that they are eating a high fat diet and some people don’t realise the risks involved; heart disease, fatty liver, stroke and other dangerous diseases are all linked to fatty diets and an unhealthy lifestyle.

To ensure your success in life and your diet and exercise regime you must ensure you are getting enough exercise, drinking plenty of water and eating a consistently healthy balanced diet. This is easier than you would think – as long as you take a note of what you’re eating and choose wisely this can be done simply and easily. You can enjoy chocolate as well – don’t assume that a balanced healthy diet means no fat. Fat is an important part of a balanced diet and you are allows chocolate – it’s just common sense – everything in moderation is fine. One glass of wine not two, a couple of squares of chocolate, not the whole bar! It’s easy and simple and can lead to longer life and a great sense of well being.

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Diet and Exercise Tips for the Elderly

Diet and exercise is an important part of everyone’s life – especially so when you are older. Things may not be as easy as they used to be but there are ways to maintain a strong, flexible and healthy body when you’re older.

Yoga – this form of exercise is very good for you – it’s all about stretching and reaching your inner soul. You can do this form of exercise in the comfort of your own home and you only need a few things to get started. I’d recommend a yoga mat, blocks and a yoga belt. These can be bought all in one “starter kit” package or separately. You can even go to Yoga classes and you are then provided with the equipment.

Yoga is a simple form of exercise which isn’t as strenuous as, say aerobics, you can easily perform these moves and you don’t have to stretch all the way. Some moves are more advanced but there are simple basic moves which are perfect for keeping your body supple and strong without straining your joints by jumping all over the place. This form of exercise is ideal for someone with joint problems or who just wants to feel good about themselves.

Getting old is part of life and everyone has to deal with it. Your body is a natural entity and is designed for this. You can ensure a long life and a healthy body by maintaining your body’s fitness throughout your early life but that doesn’t mean you can’t start when you’re older. There are plenty of beginners classes available and beginners DVD’s. You’re never too old to start exercising. It’s a good idea to check with your doctor before you start any exercise regime – no matter how old or young you are. Your doctor will be able to advise you on some steps you can take to achieve the healthy and supple body you are looking for.

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Setting and Reaching Fitness Goals

If you are looking to lose weight or to ensure you maintain a healthy weight then you will need to set yourself some goals. Goal setting is the first step to any regime whether it’s to maintain something or to achieve something.

Setting Goals for Weight Loss
If you are looking to lose weight you will need to set yourself some goals in order to start your journey to success. Setting goals isn’t as simple as you’d think. You may decide you want to lose 4 stone by Christmas but this is an unrealistic goal for some people and if you fail then you will lose self esteem and never get back on track.
The way to set goals for weight loss is to set mini goals as well as your target goal. Say you do want to lose 4 stone. Work out a healthy timescale – most people say that 2lbs per week is a healthy weight loss rate. So work out how much you need to lose and work that out against how many pounds per week you want to lose and you’ll have your target date set.

You will then want to set out mini goals such as daily tasks, i.e. drink more water, sleep 8 hours, listen to a get up and go song everyday – these small tasks will help you stay on track and are ideal for someone who is afraid of failing.

You can then set the more important goals such as a half way marker and of course you should treat yourself when you reach these goals – don’t get too excited though and eat your way through a box of chocolates in celebration because you will have lost your streak then and getting back on track will be harder. The best type of celebration is to have a shopping spree and buy some great new clothes for your new body! You can even buy a target dress, or pair of jeans – this makes reaching your goals so much more easy because you can hang your target clothes in your room to remind you everyday and if you see it you’ll do it.

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The Best Approach to Dieting and Exercise

Depending on your goals and what you are looking to achieve – exercise and diet can be daunting. If you are new to the whole thing then you will make mistakes – everyone does. The important this is to remember that and to carry on – if you do eat a donut and really wish you hadn’t then you should remember that you are only human and of course everyone makes mistakes. Having the right approach is the best way to achieve your goals.

If you do make mistakes then that’s not a problem – you need to remember that you can start again from the second you make the mistake. If you eat a large pie or a huge bar of chocolate don’t beat yourself up. Change is hard and you are sure to make some mistakes along the way but the important thing is that you learn from it.

The Best Approach
The best and most effective approach to take is the one step back, two steps forward approach. If you do make a mistake then you will learn from it and therefore be ahead of the game. You will know that next time you see that gorgeous glazed donut you will remember your last mistake and think to yourself – no not this time.

It’s ideal to make sure you don’t beat yourself up over the small stuff. If you do accidentally trip up then no big deal just start again. It’s hard but it is worth it and change is never easy. Give it a few months and you’ll be wondering what all the fuss is about. It’s simple to change your eating habits and the number one rule is to have the right approach. If you can master this then you can master anything – it’s the simplest way to achieve success.

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What is Gynecomastia and What to Do About it

For men who are overweight and obese, flabby arms and big bellies are the usual problems. However, there are also quite a number of oversized men who suffer from gynecomastia, more commonly known as man boobs. This problem is causing a lot of embarrassment and traumatic experience for men who are in their early adolescence up to their mid 20s.

In the early days, man’s appearance was not as big a deal as a woman’s. Nowadays, however, people put a big premium on appearance and svelte bodies. As a result, even men are no longer spared from the social stigma of acne, obesity and man boobs.

Although gynecomastia is quite common, there is still no known medical treatment for such problem, except surgery. But if you want to do something about your flabby chest, then it would be wise to know as much as you can about this condition.

Causes Of Gynecomastia

If there is one thing that makes men grow breasts, it is hormonal imbalance. Eating a poor diet and not exercising regularly can bring about a sudden rise in hormones.

Another common cause of gynecomastia is a fat-filled diet. The more fatty food you eat, the more prone you are to developing fat pouches. Unfortunately, such fatty pouches could develop under your breasts, making you look like you have boobs.

Gynecomastia Remedies

There have been a lot of treatments for this condition that have flooded the market. However, most of these products were found to be ineffective in reducing the enlargement of boobs.


The fastest way to get rid of the breasts is through surgical procedures. The tissue build up beneath the breasts are taken out by means of cutting through the layers of muscle and skin. It is just like an operation that some women undergo in order to reduce the size of their breasts. Although this invasive procedure can eliminate your problem in the short term, it may not be a good permanent solution, especially if you do not stop your bad eating habits. Furthermore, this type of procedure is not without side effects. Aside from being expensive, surgery can also give you scars, infections and other side effects.


These products are called maskers because they really do not do anything to eliminate the problem. What they do is make your breasts appear smaller and flatter. Vests, man bra and other garments can be considered as maskers because they hide your problems well. Much like surgery, such products are also expensive. Many men also do not feel very comfortable with such apparel.

Prescription Drugs

There were quite a number of prescription medications sold in the market that deal with man boobs. However, these have yet to show that they do work. Some say that these products also have adverse effects.

Diet And Exercise

If the cause of your man boobs is your unhealthy diet, then it would be advisable to watch what you eat to prevent further enlargement of the fatty deposits underneath your chest. Also, exercise can be a good way to strengthen your muscles and bolster your metabolism.

Although diet and exercise may not directly shrink your gynecomastia, they will help in normalizing your hormonal levels and also make your chest muscles more solid and stronger.

Since you have man boobs, you probably have fat pockets in other parts of your body. You may find your arms a bit flabby, your waist a little thicker and your hips much wider than normal. For these fatty problem areas, there is a solution. By massaging flabby parts of your body with fat elimination creams, such as Dermacut, you will surely find your body become more toned and ripped. If you want to know more about Dermacut, just go to

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10 Easy Ways to Increase Sperm

1) Cut down on mobile phone calls. Research carried out at a university in America in 2006 discovered a link between mobile phone usage and low sperm count in men. The more the men used mobile phones the less active their sperm became.

2) Keep your testicles and body temperature down. Heat has a negative effect on your sperm health and semen volume. You should aim to keep the temperature of them as cool as possible. Sleeping naked in cool room and wearing loose clothes are two effective ways to do this.

3) Exercise. in moderation Exercise for 20 minutes a day

4) Detox your body. Clean your body of toxins by drinking lots of water and eating plenty of fruit and vegetables

5) Mediate. Mediation reduces stress and puts you in a positive state of mind.

6) Eat organic food. Organic food is the best type of food you can eat if you want to increase your sperm count. It is free of pesticides and chemicals which can harm your sperm health

7) Eat a diet rich in zinc. Zinc is one of the best type of vitamin to increase sperm mobility and health.

8) Do not smoke. Smoking contains millions of bad chemicals and toxins which will decrease your fertility levels and can make you impotent.

9) Refrain from drinking alcohol. Alcohol also has a negative effect on sperm health and decreases ejaculation volume.

10) Sleep well Having a full nights sleep will increase your sperm count and semen volume. It will also boost your overall health and wellbeing. The human body needs time to repair itself. Aim for 8 hours sleep each night.

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About the Author: Andrew Hook
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Male Breast Cancer

Male breast cancer is rarely found, not even 1% of the total breast cancer cases are of men. Nevertheless, the occurring rate male breast cancer is less compared to women yet the disease have a lot in common for both.

The most occurring breast cancers or the major types of breast cancer are the same for men and women. Nearly 90% of the male breast cancers exist in the ducts or lobes. Out of these 90%, 75% are ductal carcinoma. Ductal carcinoma is the one that develops in the cells lining the milk ducts. Around 30% of the male breast cancers are lobular carcinoma found in both breasts. Lobular carcinoma is cancer that develops in the lobules.

Male Breast Cancer

Male Breast Cancer

Most of the male breast cancer cases are of IDC (invasive or infiltrating ductal carcinoma). This is a type of cancer that spreads outside of the duct and makes way into the surrounding tissues.

Male breast cancer that has not spread to other areas is called ‘In Situ’. ‘In Situ’ is rarely found in men. The course of In Situ and its treatment is dependant upon the starting spot of the cancer. According to the latest research, doctors recommend that DCIS which is ductal carcinoma in situ should be surgically removed in order to stop it from moving to other areas of the breast.

Male breast cancer usually develops in men over the age of 60. As in women it can occur at a young age too, men are thankfully away from it. However, as it is a known fact that breast cancer in women was not that common some centuries back and as the world modernized the percentage of breast grew rapidly. No such change has been observed in the rise or fall of male breast cancer but nevertheless it can happen therefore it is better to take the necessary precautions.

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