Follow A Healthy Diet Plan For Men And Be A Man of Fitness

53Fitness is an essential ingredient in being a man. Fitness encompasses the ability of a person to do their everyday activities whilst remaining alert and full of vigour. Overall fitness is desired by every man on the planet and can be achieved more easily when following a healthy diet plan for men.

Fitness can be improved by engaging in various aerobic exercises and strength training. There are three main areas to focus on: cardio, strength and a healthy diet plan for men.

Every man’s fitness routine should include strength training. The saying “use it or lose is” is very true with regard to muscle mass. For every ten years of a man’s life that he lives inactively, he loses two to three kilograms of muscle mass. This loss can only be replaced by strength training and a healthy diet plan for men to feed the developing muscle.

The next portion of a man’s fitness regime should be cardio vascular in nature. This promotes a strong heart and increases overall fitness to go with the lean muscular body strength training will produce. It will help decrease the risk of heart failure in your later years as it strengthens the most vital muscle in the body, the heart.

It could be argued that cardio is the most important fitness section there is. Keeping the heart healthy helps to keep cholesterol down and the heart and lungs strong so that they will last longer.

All this is useless if the body has nothing to feed to its developing muscles and metabolic system. This is where the healthy diet plan for men comes into play. A healthy diet plan for men will include fats, carbohydrates and proteins. Each of them in moderation. It is also best to eat smaller amounts more often so that the body has a constant supply of nutrients, rather that a sudden rush of nutrients a few times a day, some of which may get lost as the body is unable to process them fast enough.

The healthy diet plan for men will always include variety. A boring diet will tend to make you eat less. This means that you will not be giving your body enough nutrients to survive your exercise regime.

3 Types of Men’s Fitness Routines For a Balanced Workout

52Exercise is synonymous with fitness; there is no getting away from it. To become fit you need to exercise, but the type of exercises you should do, depend on your end goal. There is no such thing as one size fits all, when it comes to exercise and men’s fitness routines.

We exercise for different reasons and in all kinds of ways. Some of us like to walk, or cycle, others like to swim, and of course, many of us like to do all three together when we hit the gym. These types of exercises are great for general fitness, but when you want to build muscle, you need exercises and routines, designed specifically to work different areas of your body, and work them in a certain way.

Exercise is divided into three main categories:

Aerobic / Cardio exercises, such as cycling, swimming, walking and running – focus on increasing cardiovascular endurance.

Anaerobic exercises, such as weight training, sprinting and high-intensity interval training – increase short-term muscle strength

Flexibility exercises, such as stretching, improve the range of motion of muscles and joints

When your end goal is to build muscle, and be ripped, then a large part of your workout program will focus on Aerobic / Cardio exercise and Anaerobic exercises.

Balance required!

Anaerobic and Cardio exercises help to improve your body’s fat burning ability, which is essential if you want to build, sculpt and shape your muscles.

Aerobic exercise increases oxygen levels in tissue and improves metabolism, while anaerobic exercise helps increase muscle size, and muscles power your metabolism. Thus, making it easier to burn fat.

However, building muscle, in the right way, requires that you have a proper balance between both Cardio and Anaerobic exercise.

This is especially true if you are starting out, carrying lots of extra pounds.

It is a big mistake!

Let’s face it! When most of us start out on the road to building, the body’s of our dreams we are carry a few extra pounds; so we hit the Aerobic / Cardio exercises hard. The thread mill cannot go fast enough and your jogging shoes don’t have enough rubber to get you where you want to be.

It makes sense, the more you bust a gut running, and the more you get that heart rate up, the more pounds you lose. Right!

Wrong! It’s all about the balance. Burning-off body fat too fast is a big mistake, especially if you are carrying extra weight. When you burn fat, you also want to build muscle. Without the right balance, you will end-up looking liking like a sack of empty potatoes, and a vital component in men’s fitness routines is getting this balance right.

Best of both worlds!

There are many different types of fitness routines, which will provide you with a good mix of Cardio and Anaerobic exercise. One of the most popular is Interval training.

Interval training consists of workouts that include both Cardio and Anabolic exercises; you can tailor the focus, depending on what you need, and what you are trying to achieve. Be it, a session where you want to lose more fat than build muscle, or a session where you want to work, fat, into ripped muscle.

By including Interval training sessions into your workout sessions, you get the best of both worlds through high quality calorie burning exercises and muscle building exercises.

Interval training is only one of the many men’s fitness routines, while it should certainly be part of your fitness program, it is only one of many that should, or could be included.

Men’s fitness routines – Variety is the spice of life!

The fitness routine that you implement should reflect, where you are, and what you want you to achieve. You have to have an overall vision and goal, but to make the vision real and reach that goal you need a focused plan, tailored to you.

As I said earlier, there are many different men’s fitness routines, and related exercises, and this is a good thing, as it allows you to identify exercises and routines that you can include within your workout program, that best suit your needs.

Healthy Living Tips For Men

51With all the advances medicine has made in recent years it has become much more efficient at treating many health problems that we have.

We all know however it is best to avoid health problems all together. By following a few simple healthy living tips you may be able to do this.


Men often ignore abnormal health symptoms and avoid going to doctors. This may be part of the reason why women tend to outlive us. Make sure that you have a yearly checkup. Make the appointment and keep it. There are some that need a little push so get a family member involved that will make sure you go to your doctor. It is in your best interest as well as theirs.


Avoid eating processed and fast foods. These are the types of foods that are full of sugar, unhealthy fats and salt. Instead include fresh fruits, vegetables, whole grains and lean cuts of meat into your diet. Try to eat two meals of fish per week. A good tip when grocery shopping is to concentrate on items that are on the perimeter of the store. This is the area where you will find fresh foods. The aisles, for the most part, is where the unhealthier foods are.


The leading cause of death today is heart disease and regular exercise is known to be the best way that you can prevent it. Try to exercise at least 30 minutes each day. Choose something that you enjoy doing and it will be easier to stick with your program for the long term. Swimming, walking, softball or other forms of aerobic exercise will give you the most benefit.


One way that you can determine if your health is at risk is by your waistline. If your waist is larger than 40 inches this may be a reason for concern. Studies have shown that men with larger waistlines are more susceptible to heart disease, diabetes, high blood pressure and other health issues.


You can do this in two ways. Take a multivitamin each day and make sure your diet includes vitamin rich foods. Eating foods that are high in fiber will help you accomplish this. One side note here, some commonly prescribed drugs have the effect of depleting our bodies of needed nutrients and vitamins so if you are taking anything for a condition you have it would be a good idea to speak to your doctor about this on your next visit.


While some of this may be obvious it is still worth mentioning. Don’t smoke. This is one of the leading health risks that we face today. Even second hand smoke can have negative affects on your health and the health of people around you. It is a major contributor to lung cancer, COPD, emphysema and other diseases.

If you drink alcohol make sure that you do it in moderation. While some alcohol consumption has been reported to reduce the risk of heart disease doctors recommend that you do it in more healthy ways such as exercise. Alcoholism has negatively affected many people along with their families.

Stay away from drugs such as cocaine and anabolic steroids. Cocaine has been shown to increase the risk of heart attacks and stroke. It has become all too common for men who are trying to increase body mass to resort to steroids. Unfortunately there is a high price in term of health that is often paid.

By following these simple guidelines you can greatly increase the probability of living a much healthier and productive life. You will not only feel better but look better as well.

Good Penis Health Requires Understanding Gonorrhea

54A smart man is always very careful about his sexual activity. He knows how to have fun and let loose, but he also knows how to carefully screen and choose partners.

He definitely knows to use a condom each and every time. Now there is new research that reveals just how important condom use can be for good penis care – especially where gonorrhea is involved. Here’s what every man needs to know about this ever-evolving penis health issue.

What is gonorrhea?

Gonorrhea is a sexually transmitted disease that affects both men and women. The infection can take hold in the rectum, throat or most commonly, the genitals. It is one of the most common sexual infections among those aged 15-24, though it can be contracted by anyone who is sexually active. The CDC reports that about 820,000 people contract gonorrhea each year, but even more frightening is the fact that less than half of those are actually diagnosed.

Some men have no symptoms at all of gonorrhea. Others, however might experience a burning sensation when urinating, a discharge from the penis (this might be white, yellow or green), and swollen or painful testicles. Less common signs include anal itching, soreness, painful bowel movements, and bleeding from the rectum or penis.

These signs should send a man to the doctor immediately. However, keep in mind that the ‘silent’ nature of the disease in some people necessitates regular STD testing for anyone who is sexually active.

The latest news on gonorrhea

Gonorrhea can be treated and usually cured with the proper medications. However, recent studies have shown an alarming trend: Antibiotic-resistant strains of gonorrhea are becoming much more common. While the common treatment included a dose of two different antibiotics, studies show that the efficacy and usefulness of those treatments is steadily falling. Scientists expect that soon over 800,000 people in the United States alone might be inflicted with untreatable gonorrhea.

While new medications are being tested that might fight against these new strains of gonorrhea, nothing is on the market yet. That means that those who do get gonorrhea – especially those who contract it multiple times – might face the risk of carrying gonorrhea much longer than they would have in the past. Since long-term gonorrhea infections can do great damage to sexual and penis health, including reducing fertility, this could have terrible implications for those who suffer from the untreatable strains.

Ensuring the best penis health

Proper penis health requires a day-to-day effort. One of the most important components of good penis health, as well as good overall health, is to do whatever possible to avoid contracting a sexually transmitted disease. This means being very careful when having sex with a new partner, including using condoms each and every time.

Other ways to lower the risk of gonorrhea among those who are sexually active is ensuring that all partners in a relationship are tested for sexually transmitted diseases, and entering into relationships in which both partners agree to be monogamous. At the first sign of discharge, itching, a burning sensation when urinating, or other potential signs of a problem, men (and women!) should always visit the doctor for a full workup.

Another key aspect of good penis health is choosing a proper penis health crème (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin) that can be applied every day. The best creams will have the right combination of antioxidants, amino acids and vitamins, such as L-Arginine, Alpha Lipoic Acid, and vitamins B5, A, D and C. Vitamin E is an excellent hydrator, while Shea butter makes for a perfect moisturizer. The combination of these health-promoting ingredients can help ensure supple, smooth penis skin. Remember that no penis health crème can protect against sexually transmitted diseases; that’s why the sexually responsible man will always keep a supply of condoms on hand to protect himself during intimate play.

Supplements Every Man Should Take

53Do you know that as a man you need to regularly take supplements to be healthy? If you want to be healthy, here are seven supplements that you should take.

Korean Red Panx Ginseng

It’s obtained from Korean ginseng root which is a natural root. The supplement is ideal for any man suffering from erectile dysfunction. The pill has ingredients that increase blood supply to the penis thus you are able to hold an erection for a long time.

In addition to solving your erectile dysfunction problem, a recent Canadian study has shown that the supplement also aids in protecting your heart from common cardiac diseases.


It’s ideal for you if you don’t eat plenty of fruits and vegetables. If you don’t eat a lot of fruits and vegetables, you don’t have to worry as the pill will give you all the vitamins you need.

When buying the supplement, you should avoid taking mega doses of nutrients. Instead you should go for only one pill that will provide you with all the requirements that you need.

You should also remember to buy the men’s formula that has minimal iron. You should note that while the pill is great in providing you with the vitamins you need, you should avoid taking many pills as they increase your chances of developing heart diseases.

Coenzyme Q-10

CoQ-10 aids in lowering your blood pressure and at the same time boosts your esSOD levels. It’s made from natural meat, fish, broccoli, and eggs. Although, the pill is popularly known for its ability to prevent blood pressure, Italian researchers have recently found that it’s also ideal in helping you to burn fat when exercising.

Protein powder

In addition to increasing the amount of protein you get into your diet, protein powder is more convenient and is low in calories. To increase the speeds at which the muscles recover after working out, you should take the supplement a few minutes after completing your exercises.

There are two types of proteins used in making the pill: whey and casein. Whey is quickly digested while casein is slowly digested thus providing your body with a long lasting supply of nutrients that aid in muscle building.

Green tea

For a very long time green tea has been shown to have the ability of fighting fat; therefore, if you are struggling with a lot of fat in your body, this is the supplement to take. For ideal results you should take at least 90 milligrams three times a day.

Fish oil

Do you have a family history of heart disease? You should take fish oil if you have a history. For ideal results you should take at least 1-2 grams of oil per day. You should be wary of cheap oil as it might not give you the right results. Cheap oil also tends to leave you hiccuping the entire day.

Vitamin D

Vitamin D increases the rate at which your bones absorb calcium and as a result you become stronger. In addition to making you stronger, vitamin D also aids in reducing depression.

Researchers have also found that it also aids in reducing the chances of you developing colorectal cancer. You also have lower chances of developing a heart attack when you take the supplement.

For ideal results you should take 1,000 IU pay day. As rule of thumb you should avoid buying cheap versions of the supplement.


These are some of the supplements that every man should take. If you are planning of buying the pills, ensure that you buy them from a reputable store that will sell you authentic products.