Archive for Core Fitness Exercises

Natural Foods and Exercises to Increase Sex Drive and Boost Testosterone Levels in Men

Testosterone-Boosting-ExercisesTestosterone, one of the body’s most powerful hormones, plays a major role in male sexuality and muscle mass.

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.


Bring on the Healthy Fats

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.


Optimize the Levels of Your Minerals

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.


Fatty Acids

Omega-3 tablets and fish oil pills help support the production of testosterone.


Exercise Works

These types of exercise have been found to increase sex drive and boost testosterone levels:

  • Full-body weight lifting with increased weights and decreased numbers of reps.
  • Forced reps of weight lifting meaning, when you’ve finished your reps, try to force a few more.
  • Lower body workouts like lunges and squats
  • Sprints


What to Avoid

While there are things that we know that work to boost testosterone levels, there are also a few things that should be avoided.

  • Sugar: Not just sugar but cutting out pasta, bread and grains is beneficial.
  • Stress: There are many natural relaxation skills such as breathing, meditation and yoga that can help to reduce your stress levels.
  • Certain Sports: Endurance sports such as marathon running and long-distance cycling.
  • Rest Period: Short rest periods are not as beneficial as longer rest periods between reps.


A Core Fitness Exercise Tool that helps build testosterone: GSX360

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!


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Belly-Fat-ExercisesObesity is linked to several medical conditions including; heart disease, cancer, type II diabetes, and high blood pressure. 

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.

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Why Range of Motion is Important in Exercise Equipment

Range-of-motion-exercisesOne 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.


What Exactly is Range of Motion?

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.


How is Range of Motion Used With Exercise Equipment?

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.


How to Get the Most Out 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.


Total Extension During Certain Exercises Can Lead to Injury

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.


Confused About Range of Motion Exercises, GSX 360 Can Help

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.


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5 Different Core Fitness Exercises You Can Do On a Budget

Core Fitness News TipsIf 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

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.


Plank Walk Outs

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.


Bear Crawls

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.


GSX360 – Revolutionary Core Building Product

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.

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