6 REASONS TO GET RID OF YOUR BELLY

Lots of men have a little extra padding around their middle, but your abdominal fat, known as the visceral fat area, is responsible for all sorts of health issues. Read on to learn how your belly’s killing its host.

It suffocates you at night

Lots of men snore, but few realise their mid-night grunting is caused by excess weight. When carrying too much timber your airway prevents oxygen from reaching the lungs and bloodstream. It’s usually excess soft tissue around the throat that’s the issue, but the Journal of Internal Medicine ID’d a positive correlation between sleep apnoea and abdominal visceral fat. Gut your gut for a better night’s rest.

It’s making you sick

Cytokines – the chemicals inside your body that informs your immune system when something’s wrong – are affected by belly blubber. “When we have high levels of visceral fat, we’re reducing our chances of letting your body know there are problems,” says nutritionist and weight management specialist Rhiannon Lambert. “The cytokines become sensitive to chemicals like insulin, which stops them doing their job. Abdominal fat is not just linked to heart disease and diabetes: you’re affecting your whole immune system.” You heard it here first – being fat makes you ill.

It’s causing diabetes

Most people understand there’s a link between diabetes and obesity, but visceral fat in particular is an early warning sign. “The type of fat that gets stored around our middle is linked to insulin balance,” says Lambert. “Over a long period of time, we secrete insulin when we’re stressed or eating irregularly, and the more resistance we build up the more fat is stored in that area.” 

You can’t always tell

Generally, the NHS defines a dangerously large waistline at over 37”. But much like a ninja, the belly is at its most dangerous when you can’t see it. “Skinny-fat” guys in absence of muscle often store layers of visceral fat that aren’t as immediately obvious as a big beer belly due to a similar unhealthy lifestyle, causing the same immune-system interference as their bigger brethren.

It’s already a risk

Your mate down the pub may be staunchly proud of his power-ab, but not all bellies shake like bowlfuls of jelly. “Often it’s quite solid weight, so you can have a really large belly that, when prodded, feels quite solid,” says Lambert. “That’s due to all the fat building up against the organs pushing forwards, so it’s not going to feel like flabby adipose tissue. It’s going to feel hard, an indicator that it’s quite dangerous.”

It’s tough to prevent

It’s common knowledge that as you age it becomes tougher to fight fat, but the sugars that do the most damage are tucked away in secret, says Lambert. “It’s in processed foods, it’s in chicken breasts that are breaded, it’s even in sliced roast chicken as a chemical called maltodextrin, basically another word for sugar.” Lambert also warns of an unexpected insulin source: sweetened workout shakes. “Protein powders are often laden with sugar. Instead of keeping blood levels stable they’re actually causing an insulin spike.” Check your shakes for sugar. Portable devices such as the Accu-Chek Blood Glucose Monitor should help you watch your waistline.

Source:menshealth.co.uk/lose-weight/6-reasons-you-need-to-get-rid-of-your-belly-today

Can Cycling Affect A Mans Fertility?

Afraid so, Wiggo. If you’re on two wheels more often than two feet (or cycle more than 3,000 miles per year),
 you could be saddled with a testing problem.


According to the
 Journal of Strength &
 Conditioning Research,
 the restricted blood
flow to the crotch lowers
 testosterone. Tight shorts and constant jostling can also elevate levels of gonadal steroids, which impair your ability to produce sperm, says Ferdinand Frauscher, Professor of Radiology at the University of Innsbruck.

But it’s not all doom and Froome – get out of the hot seat by investing in proper suspension, padded shorts and a saddle that has the central section cut out to put less weight on your bits.

Time to get a chamois on.

                                                  

How To Do The Plank Correctly

The plank

Target: Stomach and back muscles

The plank is an effective exercise for developing your core strength around the spine, but bad form can hurt your shoulders and back.

"The common mistake here is sagging at the hips or raising the bottom too high," says Nick. Raised buttocks or collapsing back are a sign of a weak core. "Either way, you are reducing the effectiveness of the exercise," says Nick.

A collapsing back also puts an excessive amount of pressure on your lower back, which can lead to back pain. "To get the best results, always maintain perfect form," says Nick. "If you lose form during the exercise, it means your muscles are tiring. Stop and have a rest. You can build up how long you do the plank gradually."

How to do the plank correctly:

• Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
• Your shoulders should be directly above your elbows.
• Keep your abs contracted during the exercise.
• Don't allow your lower back to sink during the exercise.
• Look down at the floor.

Ejaculation problems

Ejaculation problems, such as premature ejaculation, are common sexual problems in men.

The three main problems are:

• premature ejaculation 
• delayed ejaculation 
• retrograde ejaculation 

These are described in more detail below.

Premature ejaculation

Premature ejaculation is the most common ejaculation problem. It is where the male ejaculates too quickly during sexual intercourse.

Many men are unsure about how long ‘normal’ sex should last before ejaculation. A study looking at 500 couples from five different countries found the average time between a man putting his penis into his partner’s vagina and ejaculation was around five-and-a-half minutes.

However, it's up to the individual and his partner to decide whether or not they're happy with the time it takes for him to ejaculate. There is no definition of how long intercourse should last.

Occasional episodes of premature ejaculation are common and not a cause for concern. However, if you're finding that around half of your attempts to have intercourse result in premature ejaculation, it might help to get treatment.

Most men with this problem won't have always had it – they'll have previously ejaculated normally. This may be referred to as 'secondary' premature ejaculation.

It's less common for the man to have always experienced premature ejaculation (since becoming sexually active) – this is known as 'primary' or lifelong premature ejaculation. It affects around one in 50 men in England. In most cases of lifelong premature ejaculation:

• there is an inability to delay ejaculation during sex every time or most times
• the condition causes feelings of shame or frustration and impacts on quality of life, causing the man to avoid sexual intimacy

Delayed ejaculation

Delayed ejaculation (male orgasmic disorder) is classed as either:

• experiencing a significant delay before ejaculation is possible
• being unable to ejaculate at all even though the male wants to and his erection is normal

There is no set definition to describe ‘how long is too long’, but a persistent (and unwanted) delay of ejaculation that lasts for 30 to 60 minutes may suggest delayed ejaculation.

Alternatively, if you are unable to achieve ejaculation at least half the times you have sex, you may have delayed ejaculation.

As with premature ejaculation, delayed ejaculation can be either acquired or lifelong. Lifelong delayed ejaculation is less common and affects an estimated one in 1,000 men.

Delayed ejaculation can occur in all sexual situations, or just in certain situations – for example, you may be able to ejaculate normally when masturbating, but not during sex. When delayed ejaculation only happens in certain situations, there's usually a psychological cause.

Retrograde ejaculation

Retrograde ejaculation is a rarer type of ejaculation problem. It happens when sperm travels backwards and enters the bladder instead of coming out of the end of the urethra (the tube through which urine passes).

The main symptoms of retrograde ejaculation include:

• producing no semen, or only a small amount, during ejaculation
• producing cloudy urine (because of the semen in it) when you first go to the toilet after having sex

Men with retrograde ejaculation still experience the feeling of an orgasm and the condition does not pose a danger to health. However, it can affect the ability to father a child (read about infertility).

Treating ejaculation problems

Premature ejaculation can be treated with medication, such as the selective serotonin reuptake inhibitors (SSRIs) type of antidepressant, which can help delay ejaculating.

Couples therapy, a form of counselling, can be useful in coming up with techniques for partners to practice to help delay ejaculation.

Recommended treatments for delayed ejaculation depend on the underlying cause. If it is thought to be a side effect of medication, switching to an alternative medication will help. However, if the cause is thought to be psychological, counselling may be recommended.

Most men do not require treatment for retrograde ejaculation because they are still able to enjoy a healthy sex life and the condition does not affect their health. In some cases, medication may be used to help restore normal ejaculation.

However, if you want to have children, you may need fertility treatment to extract a sample of sperm.  

What causes ejaculation problems?

Ejaculation problems are complex and can be caused by a number of things, including:

• stress
• relationship problems
• anxiety – such as a man being anxious that he will lose his erection (erectile dysfunction), causing him to ‘rush’ the intercourse
• previous traumatic sexual experiences
• depression
• some medical conditions or medicines – for example, diabetes can cause delayed ejaculation

Some researchers think certain men are more prone to premature ejaculation because of their biological make-up, such as having an unusually sensitive penis.

Retrograde ejaculation is caused by damage to nerves or muscles that surround the neck of the bladder (the point where the urethra connects to the bladder). This damage can often occur as a complication of prostate or bladder surgery.

Who is affected

Premature ejaculation is the most common type of ejaculation problem.

A number of surveys have found around one in three men reported being affected by premature ejaculation. The true figure is probably much higher as many men are reluctant to admit they have this problem.

While less common, delayed ejaculation is probably more of a problem then most people realise. One study found around one in 20 people had problems achieving an orgasm over the course of a month during the past year.

Although retrograde ejaculation is rare, it can be a common complication of some types of surgery, such as prostate surgery, or in men with certain health conditions that can damage the nerves, such as diabetes or multiple sclerosis.

Involve your partner

If you are having problems with your sex life and are seeking treatment, it is usually recommended you involve your partner as much as possible.

Communicating your concerns can often go a long way to helping to resolve them. And in some cases your partner may also have their own problems that are contributing towards problems with your sex life.

For example some women are unable to reach climax during ‘normal’ intercourse and require manual or oral stimulation.

How To Look Younger - Simple Tips For Men

Any advice is always helpful 

How To Build Abs At Any Age

The best way to craft a six-pack is dependent on your vintage. Pick an age category below and find rippling rewards that last.

Twenties

Lift your T-levels

Your testosterone is already high – a boost now will sear your belly fat. Go big at the gym: “Push your hips forward at the top of deadlifts to increase core development,” says PT Charlie Clay.

Lay down lean mess

Chicken is an affordable go-to option for a young man looking to add muscle and take advantage of his quick metabolism and high testosterone levels. Opt for seasoned breast rather than a bargain bucket, please.

Cater for yourself

For 10 weeks, cook all of your meals using fresh ingredients. Steaming your veg will help them retain more nutrients than boiling. Use non-stick pans to slash the fat needed by half.

8-10 weeks

“A combination of compound moves, clean eating and commitment should lead to visible results in this period,” says PT Coel Fulton. If you make the most of your fast metabolism at this age, it will be much easier to hold onto your gains throughout your thirties and forties, when it slows.

Thirties

Swing off stubborn fat

Now you have to work harder to fight flab, as your metabolism slows in the region of 15-35%. Combat that with higher reps of weighted moves. KB swings work your posterior chain to burn maximum calories.

Gobble up aminos

You might be tempted to spend more on a good cut of meat but you’re better off plucking out turkey in your third decade. It’s packed with the amino acid tryptophan, which protects your bones against potential fractures and boosts your mood when work is breaking you.

Swerve ready meals

“Work pressure can de-prioritise healthy eating,” says PT and personal development coach Scott Laidler. Adding half an avocado to your al desko sandwich will decrease hunger by 40% over the following three hours.

12 weeks

"Dynamic moves are perfect for raiding fat as an energy store. By combining smart dieting with the right training there is no reason for having any fat covering your abs after three months of dedication,” says Fulton.

Forties

Row away from injury

You’re at an age when you need to condition your body, not punish it. A DB renegade row from a plank position works your abs safely. “It’s a fantastic move for stabilising the hips, trunk and shoulders in order to reduce risk of injury,” says Fulton.

Catch on to low-cal

Most fish isn’t as protein-rich as meat, but it is leaner and, now that calories are harder to account for, that’s not to be sniffed at. Three portions a week helps to protect against heart disease and Alzheimer’s by recharging white blood cells.

Lose fat, not control

Stress increases your cortisol levels, contributing to fat storage around the organs near your abs. Meditation, massage or a walk in green space inhibits cortisol release, keeping you lean against nature’s orders.

Five months

“If you’re starting a fitness regime in your forties, expect gradual changes rather than a quick fix,” says Fulton. Aim for consistency over several months; embracing a change in lifestyle is a sure-fire route to being ripped for your fiftieth.

Source:menshealth.co.uk/building-muscle/abs-workout/how-to-build-abs-at-any-age

10 Easy and Inexpensive Ways to Take Years Off of Your Appearance For MEN

With all of the makeover shows on television, new anti-aging cosmetics, and general obsession with staying young looking, its no surprise that people are willing to spend small fortunes on products and procedures to look and feel younger. But you don’t have to break the bank to look and feel your best. Here are ten easy and inexpensive ways to take years off of your appearance and keep it that way.

Keep those pearly whites white! You can use over the counter tooth whiteners which have become very popular, or have your dentist help you out with professional grade options. Either way, everyone likes a brilliant smile.

If I’ve said it once, I’ve said it a hundred times, moisturize! Dry skin looks dull and lackluster. So not only do you want to use a moisturizer on your face (including an eye cream) but also on your hands and body. And since your hands especially get a lot of abuse, and can show age almost more than your face, keep some hand cream handy at your desk or by the sink. There are plenty of great moisturizes for men out there.

Always use sunscreen! We all know that the sun is the single most damaging thing to your skin, so make sure to protect yourself. 

Maintain your brows! Be sure to keep your brows neat and trimmed, especially between the eyes! The uni-brow isn’t something to be proud of.

Say no to facial hair! Some folks like their beards and goatees and that okay, but if you want to look younger, shave it off since facial hair ages you. 

Nose and ear hair? Not! It’s an unfortunate reality for men as they age, but hair starts popping out from unwanted places, so you will want to keep that nose and ear hair in check. You can pick up an ear and nose hair trimmer at your local drug store among other places. They are simple and easy to use.

Wear colour! Especially wear colour that complements your skin and eye colour. 

Manage those dark circles under your eyes! There are products out there  that can help alleviate this problem, especially if it is chronic or hereditary. It is also proven that you can combat dark circles by getting a good night’s sleep and eating well. And if you still need help, try an under-eye concealer for men. Yes, they do exist.

Lose the glasses! Contact lenses will help you go from studious to stunning!

Hit the gym or take a walk! Even if it is just to walk on the treadmill, exercise will help you maintain good posture, alleviate stress (which causes wrinkles), and increase blood flow (which keeps your whole body well oxygenated), not to mention that it keeps you fit!

Source: mensfashion.about.com/od/groomingbody/a/10WaysLookYoung.htm