It is also responsible for lesser known functions that include hair growth, overall energy and well-being, and bone density.
A man’s testosterone levels will begin to decline around the age of 30 and will continue to decline as he ages. These lowered testosterone levels can lead to health conditions including low sex drive, obesity and depression. If you’re a man and you suspect certain symptoms might be related to your testosterone level, you’ll want to be tested and consult with a doctor about the best route for you to take.
To help keep you at the top of your game, we offer some tips on natural foods and exercises that are known to naturally boost your testosterone levels. These tips are appropriate for pretty much anyone because they are naturally beneficial, but are particularly good strategies in helping to boost testosterone levels and sex drive.
Despite what you’ve heard about fat, to perform optimally, the body requires healthy fats, the types that are derived from animal and plant sources. Good sources of healthy fats are found in avocados, raw nuts, organic pastured egg yolks, coconuts and coconut oil, raw grass fed butter, olives and olive oil, grass-fed meat, palm oil, and unheated organic nut oils.
Zinc and Vitamin D are minerals that are important in testosterone production. Good sources of zinc include fish and meats, raw milk, cheese, beans, and yogurt. Vitamin D can be best obtained by about 20 minutes of daily sun exposure, and supplements are also available.
Omega-3 tablets and fish oil pills help support the production of testosterone.
While there are things that we know that work to boost testosterone levels, there are also a few things that should be avoided.
Building your muscle and stamina doesn’t have to be about spending hours in the gym lifting weights. The GSX360 from VFit360 is an effective way for both beginners and experienced athletes to include a whole-body workout into their lives in only 7 minutes each day. The GSX360 is totally portable so you can get your workout in anytime and anywhere that is convenient for you. Contact us to learn all about how the new GSX360 will help you build overall body strength in only 7 minutes a day!
An adult with a BMI (body mass index) of 30 or higher is considered obese. For the average male, that’s about 200-209 pounds. Research tells us that waist circumference predicts the risk of obesity related disease. So, what is the best way to eliminate excess belly fat? In a study published in The Journal of Obesity, February 2015, researchers found that men who increased the amount of time lifting weights by 20 minutes per day, had a smaller waist line gain during the study period than those who increased their aerobic exercise by 20 minutes per day. The study involved 10,500 healthy men in the U.S. over a 12 year period. Resistance exercise such as weight lifting provided the best results in this study for reducing belly fat gain, but aerobic exercise also reduces fat by burning excess calories. A combination of resistance and aerobic exercise could provide a synergistic result. One way to combine strength training and aerobic exercise is with the GSX 360 exercise tool. Small enough to take anywhere, and designed for the novice as well as the advanced fitness enthusiast. With the GSX 360 it is possible to get a full body work out including abs, arms, lats, shoulders, and lower body in as little as 7 minutes per day. It is possible to achieve toning, strength, muscle building, and aerobic exercise with a device that can be held in one hand, and can be used at home, the office, and travel.
One of the most misused concepts when it comes to strength training is effective range of motion. Fully understanding this concept can mean the difference between all of your hard work in the gym paying off as opposed to injuring yourself unnecessarily. Using full range of motion during training is important for a number of reasons, but it should always be used within its boundaries.
Range of motion is essentially how far you can move your joints in different directions during exercise. Range of motion exercises as their name implies allow you to move each joint through its full range of motion. Performing range of motion exercises can help to improve balance and strength while also reducing pain and keeping your joints more flexible.
When you are performing exercises on fitness equipment you are able to control the range of motion. While you may think you want to go from complete contraction to full muscle extension during an exercise, this is not always true. In fact, when you either contract or extent fully you are actually temporarily taking resistance off of the muscle, which allows it to rest and therefore lowers the overall effectiveness of your workout.
If you are looking to utilize the effective full range of motion for the best workout, it is important to stop an exercise just before full extension or contraction. This allows the resistance to never be removed from the muscle during the exercise, which allows you to perform less reps while still achieving the result of effectively strengthening your muscles. The goal of most exercise or weightlifting programs is to work a muscle as hard as possible in the least amount of reps possible.
When you fully extend a muscle during an exercise you can actually cause injury due to the negative movement, which is introduced at full extension. By using an effective range of motion you can avoid these types of injuries while still gaining muscle mass.
While you can perform range of motion exercises on your own with existing equipment, your results may be difficult to measure. Thanks to a new line of equipment called range of motion machines you can perform a full body workout in just a few minutes. However this is equipment costs thousands of dollars and most people need to go to a gym. By utilizing a home fitness tool like the revolutionary GSX 360 core fitness tool, you will utilize many more of your muscles during a typical workout, which will allow you to exercise more effectively in a much shorter amount of time.
But, what if there is a special kind of fat? Imagine a fat that is not only good, but, burns calories instead of storing them. Is there a fat that actually increases your metabolism? Well there is such a fat and it is called brown fat, and brown fat is good. Brown fat makes up a small amount of an adults total body fat, which is mostly white fat. A baby is born with an abundance of brown fat to help keep them warm. As adults we retain only a small portion of brown fat, usually in the neck, upper chest and shoulders. Brown fat differs from white fat because brown fat burns fats called lipids and white fat stores lipids.
Researchers have found that the FDA approved drug mirabegron, used to treat an overactive bladder, may boost brown fat’s metabolic powers. This finding may be a promising tool in combatting obesity. This research was published in the January 6th issue of Cell Metabolism.
One possible way to naturally increase brown fat is exposure to cold. Some new research, suggests that by keeping your house cooler or taking a walk in the winter, we may be able to stimulate brown fat, burn excess white fat, and lose weight. When we get cold, cells in brown fat release a hormone that boosts their ability to burn fat. Best estimates are that we may be able to burn 300-400 calories per day by chilling out. Combined with healthier eating habits and exercise, setting the thermostat to 66 degrees, can aid in fat burning and weight loss. One added benefit found in a 2013 study that brown fat shielded rats from blood sugar problems. If these results are found to be true in humans, this could be a step in helping to manage diabetes.
If you are looking to build your core, you probably think that you need to swipe your gym membership card 6 days a week and hit the weights hard. The reality is that this is not the case. Building your core doesn’t have to be all about free weights and hours upon hours in the gym. In fact, using the following exercises can allow you to build your core at home without any weights.
Press ups are a great exercise that allow you to build your upper body as well as your abs, obliques and transverse abdominis. To perform this exercise place your hands a bit more than shoulder width apart and look up as you lower yourself so your chest is about an inch above the floor. Ensure that your body is straight and stiff the entire time. After you have done one press up, move your entire body to the right and perform another rep – crab style. Now move your body back to the left and repeat.
Start in a press up position and slowly walk your hands in front of you. When you begin to really feel the burn and think you can’t go any further, slowly start to walk back with your hands.
This difficult core exercise was actually developed by strength coach, Gary Cook. With this exercise you will start out on your back with your arms held above your head. Start by flexing one hip and bringing your thigh to your body while your calf remains parallel to the ground. Now flex your core and bring the elbow from your opposite side in to touch your knee. Now roll onto the flexed hip side and then return to the start position. Repeat this exercise for both sides and always remember to keep your relaxed and arm extended at all times.
If this is a little confusing, check out this video showing a demonstration of this core building exercise.
Start in a standard press up position. Bring one leg close to your arm on the same side while also walking your arm out on the opposite side in front of you. Then do the exact same thing with your other leg and arm. You can kick the difficulty meter up a notch by doing bear crawls both backwards and forwards.
Here is a video showing this exercise in action.
By reading the core exercises mentioned above you are probably thinking that core training can be complicated and extremely difficult. While you can build your core without weights, it’s very important that you always maintain proper form when performing these exercises. Thankfully, a new fitness product just hit the market called GSX360 from VFit360 that allows you to build your entire core in just 7 minutes a day. As if that is not enough, the unit is entirely portable and requires no weights. For more information about the GSX360 from VFit360, contact us today to learn how this fitness product will undoubtedly revolutionize the way you look and feel about yourself in only 7 minutes a day.
Imagine going to an all you can eat buffet and not overeating. That’s exactly what people who were given IPE did. Actually, those who were given IPE ate 14% less than those who did not receive it, in a recent study by researchers at the University of Glasgow and Imperial College London.
As we age, we continue to gain weight. A study in the New England Journal of Medicine in 2000 found that adults under the age of 25 years old gained about .5 to 1.5 pounds per year. Men between the ages of 25-44 years old gained 3.4% of their body weight per year. Women between the ages of 25-and 45 years old, gained an average of 5.2% of their body weight per year. With this finding, a 30 year old man who weighs 160 pounds, will gain about 5 pounds per year, and a woman over 8 pounds per year. By the age of 40, that man may weigh over 200 pounds, ant that same woman, over 240 pounds.
Dr. Gary Frost, who coauthored the Glasgow study, said that the goal was to give adults a way to fight back against the slow incremental weight gain over time. In this study, volunteers were given either dietary fiber, or Inulin- Proprionate Ester (IPE), and allowed to eat as much as they wanted at a buffet. The study found that those given the proprionate compound ate 14% less on average. The proprionate compound was found to stimulate the release of appetite suppressing hormones and resulted in less weight gain. Also, those in the study who received proprionate had less abdominal fat and liver fat when compared to the inulin only group.
This research opens new avenues to fight obesity. By adding IPE to food, we may be able to reduce food intake and provide an important tool in weight management, by regulating appetite. Keep in mind, this is one study published in GUT 2014, however the results are very promising.
Today we are bombarded with ads telling us that there is that particular service, fitness center or product that we need to help us get those extra pounds off and get fit. In the United States, we spend over $ 60 billion per year trying to lose weight. Gym memberships and structured diet plans can be great if you have the time and money. But is all this necessary? Does losing extra pounds and getting fit really require spending hours at a gym, or in front of a T.V. doing insane exercises, or paying for prepackaged, smaller meals, and following severely restricted diets? The problem with fitness and dieting is that it has become much more complicated and expensive than needed. This causes many to become discouraged and just quit. The average gym membership requires an extended contract and costs about $55 per month, and 70% of the members don’t use it.
In his book THE 4 HOUR BODY, Tim Ferriss offers a simplified way to get fit and lose weight. Tim states that “It’s obvious that the rules require some rewriting”, and that’s exactly what Tim Ferriss did. He describes in his book, the MINIMUM EFFECTIVE DOSE (MED); the smallest dose that will produce the desired outcome. Wether it is burning fat, weight loss, or building muscle mass, applying anything other than the minimum effective dose is wasteful. I am not going to review Tim’s entire book here, but I do recommend reading it and using it as a reference. The point is that fat loss, strength building, toning, and developing a total sense of well-being, doesn’t have to cost a lot of money or take a lot of time. Expensive and complicated diet plans? One popular national diet system cost as little as $36 for a 2 month program. The problem is that once you buy their food and have it shipped, it cost $ 2,000 for six months. Can you lose weight without a structured, expensive plan? The simplest idea is just to eat less. Sounds too easy, and it is, yet millions of people do it regularly. Try portion control. Don’t buy the bad stuff, and it won’t be there for you to eat. One successful method is to cut your portion in half. Even if you are eating out where portions are very large, divide your plate in half and ask for a “to go” box and take the other half home to eat another day. Start with a salad first and eat slower. You’ll be amazed how quickly your hunger signals adjust to eating smaller amounts. The truth is that once you’ve made up your mind that you are going to lose weight and get fit, the rest is pretty simple. Expensive fitness equipment and gym memberships? Are you taking a brisk walk daily? Are you doing sit ups, jumping rope, or doing air squats at home or your office? With as little as a 5-10 minute per day work out you can quickly tone your body and start achieving your desired goals. In a recent study published in the Journal of the American College of Cardiology, researchers found that people who run as little as 5-10 minutes a day at a pace of just 10 minutes per hour, or slower, will add years to their life.
Start slow and enjoy the results. It doesn’t have to cost a small fortune and take a lot of time. There are many free weight loss and fitness resources available. First make up your mind to get fit and develop a set of personal goals. Write down those goals. Review your goals every day and do not get discouraged. Picture yourself as the healthy, fit person you want to be, and your goals will be achieved.