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Stretch Away Stiffness Stiff hips are no fun, and can sideline your workout. Banish them with pigeon pose. Live Healthier and Longer If you’re a meat loving, pasta guzzling kinda gal, it’s time to revamp your diet. It could mean the difference between sickness and glowing, good health. Guidelines to Keep the Weight Off Your regular meals might seem healthy enough but if you’re struggling to keep the weight off it could be those in-between snacks or tiny add-ons that are weighing you down. What Everyone Should Know about Weight Loss Should you be worried about that fat around your stomach? Does eating late at night make you fatter? Read on for answers to these common questions. Yes, You Can Get Over a Crisis Whatever it is – heartache, rape, the death of a loved one – there are stages you need to go through to heal. Here’s how to deal with them and move on. Eight Foods you Should Eat Every Day Want to be in control of your health? Get energized and live longer; just eat these eight food – along with a little protein such as salmon or lean steak. New Rules of Exercise Try the 50-40-10 Plan for Strength, Endurance and Longevity. Exercises for increased Power, Stability and Injury Prevention Key exercises that develop your core muscles include the deep transversus abdominus muscle (naval to spine action) and the deep pelvic floor muscles (holding a full bladder in action). Here’s how you can raise your game. Build a Beach worthy Body in the Dead of Winter Despite all of your gravy soaked gluttony, you’ll probably gain only half a kilogram between autumn and spring. Unfortunately, research shows that most guys never lose their winter weight. Carbohydrates are Fuel for our Bodies We use carbohydrates as energy, our brains need them to function properly and our muscles need them to work effectively. Fine Tune your Digestion Nourishing advice to help keep your digestive system functioning properly and keep away constipation, stomach cramps, and other discomforts associated with bad eating habits. Your Daily Bread There are so many different types of bread, each offering you the opportunity to obtain better health than the next. How do you choose? We help you make the most sensible choice for your next cheese and tomato sandwich. Build your Legs and Torso at the same time This plan will allow you to throw down a 45kg goblet squat in just six weeks. For all exercises, make sure that your upper body stays rigid so that your glutes, quadriceps and hamstrings do most of the heavy lifting. Pack on Leg Power and Transform your Body A young man once told me that squats hurt his knees. So I asked him to demonstrate a squat. He tucked his head into his chest like a tortoise, brought his knees towards each other, and bowed forwards. I told him, ‘Squats don’t hurt your knees; what you’re doing hurts your knees’. The Bug Stops Here Your immune system is your body’s first line of defense against some very bad enemies. Fortify your internal sentries with this plan. Time Saving Myths Research shows that not getting enough sleep leads to an increase in the body’s production of the stress hormone cortisol, which over time can leave you feeling irritable, anxious and less productive. Work Stress? It’s a State of Mind It may be that events at work conspire against you – but it’s how you respond to them that makes all the difference. It all comes down to attitude. Each of our attitudes is like a pebble thrown into the still waters of the pond, creating a ripple effect all around us. The Best Abdominal Exercises Given our obsession with abs, you’d think we’d have figured it out by now. But many of us are still frustrated by a lack of results. What are we doing wrong? Should we be doing different exercises? Running Riot No matter what your fitness level, this program gives you everything you need to get moving, do a 10km – or just feel great. Surprising Tactics for Getting Gorgeous It’s not possible to lose a lot of weight quickly and then keep it off. Set achievable, realistic goals. To maintain your ideal weight, you’ll need to make changes for life. Real Achievers As my self confidence increased, I lost my fear, and decided to change my whole life by losing weight and eating correctly. This simple decision was the best I ever made. There’s a Bone Crunching Truth about a Woman’s Knees An integral part of any exercise program, stretching limbers up the body before a hard workout, prevents injury, is relaxing and feels good. Are You Fat on the Inside? Health and looks don’t always equate. People can look slim and healthy but their internal organs may be completely surrounded by fat. How to Keep Comfort Eating under Control Understanding why we sometimes crave treats such as burgers and ice cream can help keep comfort eating and weight under control. You can choose healthier alternatives too. Win the Cellulite War There are few beauty topics more shrouded in myth and pseudo-scientific babble than the dreaded cellulite. With 90% of women suffering from some degree of lumpiness, you probably tried a ‘miracle cure’ or two, only to be disappointed. Selenium and the Influence on Human Health Low selenium concentration in the blood is associated with increase risk of spontaneous abortion, male fertility, increased risk of cancer and higher cancer mortality rates. An inverse relationship between blood selenium concentration and cardiovascular disease has also been reported. How to Determine the Right Number of Sets for You One of the most common questions asked by beginner bodybuilders has to do with how many sets are recommended for an exercise. Let’s take a look at how you can fine tune your workout to determine the best combinations for you. Potassium may Protect against Acidosis, Muscle Loss If you think your high protein diet, along with proper training is all you need for maximum muscle, think again. If you eat lots of animal products but not enough fruits and vegetables, your body may retain more acid than it excretes, a condition called metabolic acidosis. Targeting Upper Abdominals If abdominals came in a can, everyone would have a six pack. In the real world, having an enviable midsection requires a real commitment not only to a training program that includes, unless you’re genetically gifted, plenty of aerobics but also a diet that carefully monitors macronutrient ratios and total calories. Get Some Erection Protection A man is well known for his appreciation of tools, their proper maintenance and their most effective use. Which makes it that much more shocking that we fail to properly maintain our own carnal implements, be they mini drivers or diamond studded 12 inch drill bits. Drink Away Five Kilograms Meal replacements really work. Researchers found that regularly drinking meal replacements increased a man’s chances of losing weight and keeping it off for longer than a year. But which one should you drink? Men trying to lose weight need about 2500 kilojoules per meal, with 25% of those kilojoules from protein, 25% from fat, and 50% from carbohydrates. Keep your Ears Perfectly Sound Of all the senses, hearing is the one we abuse most. We don’t stare at something that’s painfully bright or touch something that is too hot. But we are willing to listen to something that is too loud. That’s because, unless we shatter an eardrum, there’s no blood and usually no pain. They’re simply part of the way we live. Unfortunately, we’re living loud. Defend your Manhood When it comes to caring for some of our most critical equipment, the stuff we need to know, keeping our species going – we’re virtually clueless. And that ain’t good, because a lot can happen to a man’s penis, testes and prostate: itchiness, infection, pain, bumps, sores, growths, rashes, burning, drooping, swelling, clogging and cancer. Sad Heart, Happy Heart. Here’s how to Keep it Ticking Happily It may be an age old symbol of emotion, but everyone knows that the human heart is really nothing more than a pump. Or is it? New research suggests a direct link between your state of mind and the state of your heart. Here’s how to keep it ticking happily. Hazardous Waist We all know being overweight is not good for us but recent findings indicate that if the fat is stored on your tummy, your health is seriously at risk. Calf Muscle Development In bodybuilding, calf exercises increase the bulk and definition of the upper back and sides of the lower legs. The leg press calf raise is an excellent movement for this purpose. Alcohol and Muscles Bodybuilders who like to drink should consider the effects of alcohol on both muscles and hormones. A 1989 study of alcohol found that heavy alcohol consumption damages the heart muscle in one third of the subjects, and skeletal muscles in half of them. It’s very clear that alcohol’s toxic effects on muscles are significant and far more widespread than anyone thought. Having it All: Health, Happiness, Success What is it that brings you happiness? Your job? Your workouts? Looking hot and feeling great? Is it your home or some other material possession? Just what is it that makes you feel truly happy, content and alive? Hostility – One Stress You Don’t Need Of all the stress in life, hostility is one of the worst. Hostility not only makes you miserable, but it might just kill you. There are some correlations between hostility and disease risk factors. Fitness Hell: Is that what my life has become? That’s what my life has become – a fitness hell. Ever since my spouse started reading every health and fitness magazine he could get his hands on… cover to cover. Good grief, he even reads the ads. Tips on Beating Stress There are ways to beat stress, but you have to put your organizational skills to work and learn how to relax despite it all. Bodybuilding can help you Look and Feel Young Again If you are 40 years of age or older and don’t exercise, you stand a good chance of developing a variety of ailments that could plague you the rest of your life: cancer, diabetes, high blood pressure and heart disease. Understanding, Managing and Reducing the Stress in your Life Television ads sell countless medications designed to relieve stress. But the only real way to escape stress is by dying. The problem that our society faces is that it does not understand stress or how to deal with it, nor does it see its benefits. Stress is a Double Edged Sword Disease is a long term effect of stress. Short term effects include elevated blood pressure, accelerated heart rate and loss of appetite. Stress can also alter a person’s brain wave activity, endocrine and immunological balances. Sex and Nutrition: Fuelling the Fire for Desire Did you consider that your nutrition may have something to do with the way you feel – at night or anytime? Nutrition related to sex? Of course. Just as nutrition is related to any aspect of physical performance. The Circle of Wellness Are you well? At the heart of that casual question, asked in everyday conversation, lies the secret to living a life of optimum balance and vitality. Recuperation & Recovery: Integrated Methods Your training program should include a variety of restorative measures, such as massage, sauna, hydrotherapy and electrical muscle stimulation. If you use one method to the exclusion of the others, your body will soon adapt and will no longer help you to recover. The Consequences of Crash Diets Having low blood glucose can actually be quite detrimental to your body, both in its obvious manifestations and in ways you may not be aware of. Not only can low blood glucose impair your mood and how well you process things mentally, but it may damage skeletal muscle fibers. Bodybuilding for Women Weight control is the main reason most women work out, but aerobics alone isn’t the best approach. By building some muscle, you increase your metabolism so you can eat more without gaining fat. Weight Training can Save an Increasing Sedentary Culture Weight training will one day become the greatest force in existence and it may be hailed as the activity that actually saved civilization from itself. Sensible Dieting Some of us eat to exercise, others exercise so they can eat. Whatever your motivation, if you run, bike, or perform some kind of endurance activity, you probably feel that you deserve to eat more. A Time for Training Training is analogous to money. Each workout is like a deposit in an interest bearing account. With steady training you accumulate a fortune in physical benefits and appearance. Glandulars……One More Time Now that steroids are getting major attention from local and national law enforcement, many health enthusiasts are pushing glandulars again. Not long ago I noticed at least five major publications carrying full-page ads attesting to the magnificent benefits that can be derived from ingesting glandulars. Musical Magic In every gym we hear ‘the beat’. It makes you wonder why we are so preoccupied with music. Suggests one national caliber bodybuilder: ‘It’s the magic of music. Music will give you strength, when nothing else will.’ What’s Making us Fatter? Why then is obesity on the increase and reaching epidemic proportions? The main cause of weight gain is a lack of perspective. Weight gain is a result of eating more food than we can use up living, laughing, loving and working. Does Muscle Memory Occur? Gaining muscle size seems to be easier the second time around – even if you starting from the same place. That’s right. It appears that your muscles can reach their former size (their size when you stopped working out) in a much shorter time than it took to achieve that size that first time you trained.

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