Men's Real World Issues                                                                                        Back to top

1. Skipping Breakfast. We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. Enjoy a smart breakfast or a Pounds Off Meal Replacement Bar, the reality is that you haven't eaten in many hours, it's time to get you and your metabolism up and going and enjoy some good nutrients.
2. Eating at Your Desk. Everyone is time-crunched, so it makes sense these days to eat when and where we can - in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.
3. Cleaning Your Plate. Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size even if it means putting the rest in the fridge or taking home a doggie bag. Yep, guys can utilize a doggie bag.
4. Forgetting Fitness. Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight add regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping the POUNDS OFF. Get a pedometer and get going!
5. Late-night Monster. This is by far one of the most common ways men sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.
6. Fat Phobia. If you avoid fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.
7. The Party Scene. Alcohol, no matter what form it comes in - beer, wine or spirits - packs on the calories mercilessly. Not only does alcohol on average contribute 7 calories per gram, it also has the effect of making you eat more during a meal. Just think about this next time you feel socially pressured.
   
   In addition, alcoholic beverages, and especially mixed drinks, are high in sugar and thus, high in calories. (Alcohol, on average, has 7 calories per gram). Again, not ideal for weight loss.
   
   A better weight loss approach is to drink herbal teas or pure water. Also avoid non-alcoholic beverages that can be very high in sugar while absent of any true benefits.

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How much water should I drink?                                                                       Back to top

Proper hydration helps keep our kidneys in good order as it plays a filtration role. It's also essential in the prevention of kidney stone diseases. Every day, 8 litres of water is secreted and reabsorbed into the intestine.

Adequate hydration or water intake is also necessary for physical exercise, as studies show that a 2% body weight water loss is equivalent to a 20% decrease in physical performance.

• Drink at least eight 250ml servings of water each day. The more active you are, the more water you need to replenish lost fluids.
• Drink plenty of water throughout the day. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition. Deep yellow or amber coloured urine can be a sign of dehydration.
• Don't substitute beverages with alcohol or caffeine for water. Caffeine and alcohol act as diuretic beverages and can cause you to lose water through increased urination.
• Once you start exercising, drink water throughout your workout. Keep a bottle of water with you and take frequent water breaks. Don't underestimate the amount of fluids lost from perspiration. During an hour of vigorous exercise, people sweat out approximately a quart of water.
• Start and end your day with water. Your body loses water while you sleep, so drink a serving before bed and again when you wake up.
• Cool water is the best fluid for keeping hydrated when it's warm outside. Cool water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you're going to be away from home or outdoors, make sure you keep a bottle of water close by.
• Make sure children drink enough water. Children need water to balance their intake of other beverages - especially during activities.

Exercise Motivation Tips                                                                           Back to top

If you need some extra motivation to start or continue an exercise program, you are not alone. Fortunately, there are so many benefits to living a physically active life, one of these reasons is likely to strike a cord with you!

Improve Your Quality of Life:

• Exercise will not only extend the length of your life; it will improve your quality of living. You will be less likely to develop osteoporosis, cancer, arthritis and chronic diseases associated with obesity.
• Exercise will make everyday physical activities easier! Things like carrying grocery bags, vacuuming, and walking up stairs will be much less of a challenge when exercise is part of your life.
• If weight loss is a goal, keep in mind that the more exercise you get, the more lean mass (muscle) you will have. So not only will you look more toned, you will also burn calories much more efficiently!

Here are some motivational tips for starting your exercise program

• Start slowly, both with the number of different exercises you do and length of time you spend at each session
• Use visualization daily: visualize yourself completing a great work out
• Take responsibility for your emotional and physical health
• Schedule, prepare and plan your exercise: make a regular appointment with yourself
• Set realistic goals
• Make exercise a Top Priority
• Keep a daily exercise log
• Enjoy your workouts
• Don't feel guilty when you miss a session or two; negative feelings hinder motivation
• Believe in yourself: You CAN do it!

Here are some motivational tips for continuing your exercise routine

• Exercise at a new time of day
• Break up your workout: aerobic workout in the morning then strength train and stretch at night for example
• Try new moves, exercises, or sports: take a new aerobics class, try Tai Chi, or try cross-country skiing‹variety is the spice of life
• Recruit a family member, work associate, or friend as an exercise partner
• Create distractions while you workout: exercise to your favorite music or television show
• Finally, if you miss a week or two, or more‹don't beat yourself up over it. It is never too late to get started again, and remember: this happens to the best of us.

Remember to always make sure your up to task of a specific exercise, it¹s possible you may have to check with your health care provider.

When Should I Workout                                                                                        Back to top

Is it true that by working out in the morning your body will burn more calories during the day?

This is one case where the early bird doesn't get the worm, because, it doesn't matter. Whether morning, midday or evening, the number of calories you burn during a specific activity doesn't change. Rather, the number of calories you burn generally depends upon your body composition, metabolism and food intake -- none of which are dependent on the time of day you choose to exercise.

Sports Injury Prevention                                                                                       Back to top

Participating in regular physical activities such as sports is a key component of a healthy lifestyle. Current research indicates that exercise and involvement in sports can help you lose weight, stay healthy and even improve your mental state. However, participation in any sport or physical activity also carries the potential for injury in children and adults.

Before you or your children participate in any exercise or sport, make sure you take the necessary precautions to prevent injuries.

Remember to always make sure your up to task of a specific exercise, it's possible you may have to check with your health care provider.

Steps To Prevent The Most Common Injuries.

Tips for Warming Up

• Start slowly - Begin at a slow pace and ease into your warm-up routine. Walking slowly and moving your arms a little is a great way to start your warm-up. If you're more advanced, take a brisk walk before running, do some jumping jacks before playing tennis, etc.
• Allow enough time - Spend approximately five to fifteen minutes warming up your body and muscles. Do anything that feels right for your body, as long as it increases your heart rate and blood flow.
• Follow with stretching - After you have increased the blood flow to your muscles make sure you adequately stretch them by following the next set of tips. Stretching

Once you've completed your warm-up, it's imperative that you stretch all of the muscles that you will be using. Stretching actually lengthens your muscles, making them less prone to injury.

Cooling Down

After you have participated in your sport, you should stretch the muscles that you just worked. Muscles have a tendency to tighten during aerobic exercise, so stretching after you have exercised will leave your muscles more flexible and limber and less prone to injury.

Don't Overdo It

While sports and exercise can be both fun and healthy, don't overdo it. Listen to your body. When you feel pain, stop. When you're gasping for breath, stop. If you want to increase the amount of time you spend exercising or participating in a sport, increase the time gradually by approximately 10 percent per week.

Remember to always make sure your up to task of a specific exercise, it's possible you may have to check with your health care provider.

Stretching                                                                                           Back to top

Flexibility and stretching comprise what can essentially be recognized as the cornerstone of injury prevention, muscle recovery, and increased mobility for exercise enthusiasts (as well as couch potatoes). Unfortunately, busy schedules and lack of education concerning the importance of this key wellness component lead to an increased injury rate in active individuals and paralyzing decreases in range of motion in the elderly. Many individuals do not realize the importance of properly executed flexibility/stretching programs, and many others do not know the correct and most effective way to perform these exercises.

We are all striving to live longer, healthier, and more productive lives. The athlete strives to increase sports performance and decrease the risk of injury. Maintaining a fluid, flexible body is a great start. The flexibility of your muscles and joints dictates your ability to move within certain ranges of motion and during specific activities. Whether you're an elderly adult looking to enjoy active golden years, or you¹re a weekend athlete looking to avoid injury or the ³Monday-morning blues of soreness," stretching and flexibility exercises are something you should add to your daily ritual for wellness.

Stretching Tips

• Avoid pain - Never hold a painful stretch. Stretch a particular muscle just to the point below where you feel pain. If you do feel pain, back off a little and hold the stretch at that point. It should feel slightly uncomfortable, but not painful. Ease into your stretches slowly and gently before holding.
• Hold your stretch - Hold your stretches for approximately 30 seconds to one minute. It takes time to lengthen muscle tissue safely.
• Stretch appropriate muscles - It's a good to idea to stretch as many muscles as possible. However, make sure you focus on the muscles and range of motion that you will be using during your sport activity. For example, if you will be playing soccer, focus on your leg muscles.
• Never bounce - Bouncing during a stretch can injure your muscles. Simply hold the stretch in one place for at least 30 seconds.

Stretching Exercises                                                                                       Back to top

Stretches for side of neck:

1. Sit or stand with arms hanging loosely at sides
2. Turn head to one side, then the other
3. Hold for 5 seconds, each side
4. Repeat 1 to 3 times

Stretches side of neck

1. Sit or stand with arms hanging loosely at sides
2. Tilt head sideways, first one side then the other
3. Hold for 5 seconds
4. Repeat 1-3 times

Stretches back of neck

1. Sit or stand with arms hanging loosely at sides
2. Gently tilt head forward to stretch back of neck
3. Hold 5 seconds
4. Repeat 1-3 times

Stretches side of shoulder and back of upper arm

1. Stand or sit and place right hand on left shoulder
2. With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds
3. Repeat on other side

Stretches shoulder, middle back, arms, hands, fingers, wrist

1. Interlace fingers and turn palms out
2. Extend arms in front at shoulder height
3. Hold 10 to 20 seconds, relax, and repeat

Stretches triceps, top of shoulders, waist

1. Keep knees slightly flexed>
2. Stand or sit with arms overhead
3. Hold elbow with hand of opposite arm
4. Pull elbow behind head gently as you slowly lean to side until mild stretch is felt
5. Hold 10 to 15 sec
6. Repeat on other side

Stretches middle back

1. Stand with hands on hips
2. Gently twist torso at waist until stretch is felt
3. Hold 10 to 15 sec
4. Repeat on other side
5. Keep knees slightly flexed

Stretches ankles

1. Stand and hold onto something for balance
2. Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.
3. Repeat on other side (Note: can also be done sitting)

Stretches calf

1. Stand a little way from wall and lean on it with forearms, head resting on hands
2. Place right foot in front of you, leg bent, left leg straight behind you
3. Slowly move hips forward until you feel stretch in calf of left leg
4. Keep left heel flat and toes pointed straight ahead
5. Hold easy stretch 10 to 20 seconds
6. Do not bounce
7. Repeat on other side
8. Do not hold breath

Stretches front on thigh (quadriceps)

1. Stand a little a way from wall and place left hand on wall for support
2. Standing straight, grasp top of left foot with right hand
3. Pull heel toward buttock
4. hold 10 to 20 sec
5. Repeat on other side

Relaxes hamstrings, stretches calves, achilles, and ankles

1. Stand with feet shoulder-width apart
2. Keep heels flat, toes pointed straight ahead
3. Assume bent knee position (quarter squat)
4. Hold 30 sec

Stretches inner thigh, groin

1. Stand with feet pointed straight ahead, a little more than shoulder-width apart
2. Bend right knee slightly and move left hip downward toward right knee
3. Hold 10 to 15 seconds
4. Repeat on other side
5. If necessary, hold on to something (chair, etc.) for balance

Stretches side of hip, hamstrings

1. Sit on floor with right leg straight out in front
2. Bend left leg, cross left foot over, place outside right knee
3. Pull left knee across body toward opposite shoulder
4. Hold 10 to 20 seconds
5. Repeat on other side
6. Breathe easily

Stretches lower back, side of hip, and neck

1. Sit on floor with left leg straight out in front
2. Bend right leg, cross right foot over, place outside left knee
3. Bend left elbow and rest it outside right knee
4. Place right hand behind hips on floor
5. Turn head over right shoulder, rotate upper body right
6. Hold 10 to 15 seconds
7. Repeat on other side
8. Breathe in slowly

Stretches back of leg and lower back

1. Sit on floor, legs straight out at sides
2. Bend left leg in at knee
3. Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
4. Do no dip head forward at start of stretch
5. Hold this developmental stretch 10 to 20 seconds
6. Repeat on other side
7. Foot of straight leg upright, ankles and toes relaxed
8. Use a towel if you cannot easily reach your feet

Stretches shoulders, arms, hands, feet and ankles

1. Lie on floor, extend arms overhead, keep legs straight
2. Reach arms and legs in opposite directions
3. Stretch 5 sec, relax

Strengthen Your Muscles                                           Back to top

Many people continue to neglect this key component of fitness. Muscle conditioning or strength training contributes much to a long, healthy life and should be an integral component in all fitness plans.

"Body Conditioning" or "Muscle Conditioning" or "Strength Training" or "Resistance Training" or "Weightlifting" are all commonly used terms to describe and define exercises, activities and routines that have a conditioning effect on the musculoskeletal system of the human body.

The term "conditioning" implies that it is an activity that aims to bring the body to a desired state of condition.

Muscle conditioning is any exercise that uses resistance or some form of weight to strengthen and condition the musculoskeletal system, improving muscle tone and endurance and offering a variety of health and longevity benefits.

Most experts agree that devoting 20-30 minutes to strength training 2-3 times a week is sufficient for strength and muscle development.

Weight Training Benefits                                           Back to top

Remember to always make sure your up to task of a specific exercise, it¹s possible you may have to check with your health care provider.

1. Weight training tones your muscles which looks great and raises your basal metabolism... which causes you to burn more calories 24 hours-a-day. You'll even burn more calories while you're sleeping.
2. Weight training can reverse the natural decline in your metabolism which could begins around age 30.
3. Weight training energizes you.
4. Weight training has a positive affect on almost all of your 650+ muscles.
5. Weight training strengthens your bones which can reducing your risk of developing osteoporosis.
6. Weight training improves your muscular endurance.
7. Weight training done correctly will NOT develop big muscles on women....just toned muscles!
8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
9. Weight training makes you less prone to low-back injuries.
10. Weight training can potentially decrease your resting blood pressure.
11. Weight training can potentially decrease your risk of developing adult onset diabetes.
12. Weight training decreases your gastrointestinal transit time, potentially reducing your risk for developing colon cancer.
13. Weight training increases your blood level of HDL cholesterol (the good type).
14. Weight training improves your posture.
15. Weight training improves the functioning of your immune system.
16. Weight training lowers your resting heart rate, a sign of a more efficient heart.
17. Weight training improves your balance and coordination.
18. Weight training elevates your mood.

STRENGTH TRAINING TERMINOLOGY                                           Back to top

Exercise - the actual strength training complete movement of the muscle group being performed. For example the biceps curl is an exercise.

Repetitions or reps - one full movement of the exercise from start to the prescribed end-point and back to the original starting position is called a rep. Often you perform each exercise every repetitions, usually between 10-15, depends on your experience level and interest.

Sets - This refers to a complete number of reps. For example, doing a bench press 12 consecutive times will complete 1 set. Usually, 1-3 sets make up one exercise routine. The pause between sets is usually 1-1.5 minutes and this allows muscles to retain enough strength to complete the next set effectively.

Positive phase - This is the phase of the exercise that requires your muscles to contract. When you are doing a bench press for example, the positive phase is when you press the weight upwards, away from your body.

Negative phase - This is the phase whereby you slowly allow the weight to return to home position. When this happens, your muscle strengthens. For example, for the biceps curl, the negative phase is when you slowly lower the weight back down until your arms extend straight.

PAIN AND MUSCLE SORENESS                                           Back to top

When your work your muscles that have not been worked for a while, it is normal to feel a dull ache or soreness in the muscles that were trained. This pain is caused by the micro-trauma of muscle fibers from the connective tissues in the body. This is normal and it is healthy. You have probably heard the phrase "no pain, no gain". More appropriately, it should be coined as "no strain, no gain". It is important to recognize that pain is a signal that your body tells you that rest is needed. As such, give yourself 1 or 2 days' rest and the pain generally goes away. If the pain does not go away and is persistent, consult your physician for further evaluation. Unrelenting pain is something you should not experience. Any sudden onset of pain, any popping sound or severe relentless pain are all signs that something abnormal is going on in your body. Pain is a signal that your body sends you to warn you of impending danger. In such situations, stop exercise and consult your physician immediately.

6 Areas a Man Should Focus On                                           Back to top

Is it really true that how we live affects health? The research certainly says so. More and more studies keep pointing to sensible eating, regular exercise, no smoking, minimal alcohol and less stress as the best ways to control disease and enjoy a higher quality of life.

1. Vitamins No one questions that vitamins are necessary for good health. Most vitamins come from our food; others are produced by our body. Vitamins K, B12, thiamin and folic acid are manufactured by micro-organisms in our intestine, while our skin uses sunshine to make vitamin D.
   
   In a perfect world food is the ideal source of vitamins. Unfortunately, cooking, storage, processing, refining, synthetic fertilizers, herbicides and nutrient-poor soil all steal some of food's nutrition. Stressful living conditions, pollution and inadequate eating habits demand that most of us supplement our diets with additional vitamins. In addition, your size, sex, age, health, physical activity, biochemical make-up and where you live all create individual vitamin requirements.
   
   Your Pounds Off Bar has 50% of your Recommended Daily Intake of 17 Vitamins and Minerals
2. Exercise Washers, dryers, remote controls and all the other labor-saving devices we've come to depend on have made life easier and getting exercise harder. Some have accepted this trend and lead sedentary lives. However, regular exercise, whether it's aerobics class, walking or gardening, is essential for good health.
   
   The benefits that come with a good consistent exercise program are indisputable.
3. Smoking One way people try to control stress is by smoking. This short term solution, however, has many life-long consequences, not only for you but your offspring as well. The risks involved with smoking are indisputable. If you smoke make your most sincerest effort to try to stop smoking completely.
4. Alcohol Alcohol is another substance we use to temporarily relieve stress. While research says that the occasional glass of wine decreases the incidence of coronary heart disease, in the larger scheme of things alcohol is anything but health promoting. If you drink too frequently make your most sincerest effort to try to reduce your intake of alcohol.
5. Stress Last, but not least, there's stress. Although we've come to know stress as an emotional or mental strain, it can also refer to an imbalance of any health habit: eating too much, exercising too much or too little, not getting enough rest. Or it can mean exposure to pollution, poisons or excessive noise. Whatever the cause, repeated stress can lead to sickness.

The Key To Sexy Abs?                                           Back to top

Stomach exercises for your stomach muscles, also known as your abdominals or abs, are many but few stomach exercises that most people suggest you do actually work to sculpt your stomach.

These exercises range from basic floor crunches, leg raises, sit-ups, lying hip thrusts, side bends, weighted sit-ups, hanging leg raises etc. Then there are the hundreds of different ab machines, on infomercials in magazines etc.

In short, the list of exercises for your stomach is endless.

Some, but not all, of the available exercises for your stomach will help you to sculpt the perfect set of sexy abs.

But absolutely none of even the best stomach exercises will burn any fat off your abs. The best stomach exercises will drastically strengthen and sculpt your stomach but you'll never see your actual ab muscles unless you burn off the layer of fat covering them.

Hard work and dedication alone are not enough to produce the results most people are looking for from stomach exercises - you have to follow a well planned out and clear plan. Avoiding that poor choice meal and having a Pounds Off Bar instead is a great start !

This way you'll not just flatten your abs but define and separate your stomach muscles, creating that sexy six-pack look that everyone wants. That's the key!

Pounds Off is a registered trademark of Pounds Off Nutrition, LLC