Kekukui

How To Avoid Developing A Pot Belly In Your Thirties

big-fat-bellyDeveloping a pot belly is something a lot of men in their thirties go through.

Once a man reaches the age of thirty, their testosterone level starts decreasing by 1% every year.

Lower testosterone levels and an unhealthy lifestyle can cause a pot belly to appear. There are a few things you can do to prevent this from happening or to get rid of your pot belly.

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Six Great Ways To Keep Your Energy Level Up

jump-higherKeeping your energy levels up can be difficult as you age.

It is normal for men to experience lower energy levels due to lower testosterone levels but adopting an unhealthy lifestyle can actually make things even worse.

You should look into making a few changes to your lifestyle to boost your energy levels and live life to its fullest.

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Why Working Out is Still Important

Okay, for this post I’ll be using my uncle as a case study. These days my uncle often complains of back pain and knee pain, amongst other things.

 

He worked at a sheet metal fabricators for 35 years doing a pretty physical job so he never bothered to exercise, but now that he’d retired he told me that he often suffers from quite a lot of back pain–this is his biggest concern and his most commonly occurring problem.

 

But at times his feet also end up hurting, and so do his other joints. In hindsight he tells me he wishes that he paid more and better attention to his health when he was younger. And this is a piece of advice that I actually often tell people.

 

Exercise, people! And don’t just do one kind of exercise. Of course cardio is always good. It keeps the heart healthy, the respiratory system in tip top shape, and the rest of the body in prime condition.

 

But of course if you want to be at your best health it is important to add some resistance training (weights) into the mix. This is what you make the most progress with.
 

Anyway, because a lot of people don’t seem to think that working out is necessary when you have a physical job…let me make a nice little argument about why it actually is important.

 

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Physical Jobs Often Mean Limited Movements

Often times, physical jobs demand certain repetitive movements. This is not good, because you end up only working one set of muscles or one body part.

 

Thus if you want your body to be healthy, in its best condition, ready to go at any time, then it is best to make sure that you get exercise in too–so that your body will be worked evenly.

 

Working muscles unevenly can result in all sorts of pain later in life, simply because your body is not capable of evenly supporting its weight. This can be aggravated by bad posture, so don’t forget yours!

 

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Physical Jobs Usually Mean One Kind of Exercise at a Time

Usually when it comes to a physical job people are only able to experience one form of exercise at a time.

 

It’s either they’re running around a lot, hopping from point to point to point, or they may be lifting incredibly heavy weights. It’s difficult to do both at once.

 

It’s a good idea to complement a physically demanding job with the form of exercise that it lacks.

 

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Save Yourself the Future Pain

A fit body, achieved with the right balance of rest, nutrition and exercise, can save you future pain when you are older. It can also boost your immunity, keeping you less likely to get ill when the seasonal flu comes around.

 

The benefits of exercising far outweigh the negatives–even if you just exercise thrice a week. Cardio for twenty to thirty minutes every other day isn’t that difficult; and neither is lifting weights to build up that muscle.

 

And of course the bonus is you get an amazing body too–provided you don’t binge eat! Try it, you may feel so healthy you’ll never want to stop.

 

Take A Look at this Video about How to Start Working out at the Gym:

 

Finding Time for Working Out

As a parent, I’m telling you that it’s almost impossible to find the time to exercise.

In fact that is one of the most common excuses you will hear from people–”I can’t exercise because I don’t have time to”. It’s sad, but it’s true.

Most of the time people actually are too busy, but the rest of the time?

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Trust me when I say it’s usually just people making excuses because they are too lazy to actually get off their bottoms to go and work out.

Truth is many people will use this type of rationalizing to avoid the gym–I know I have many times before. But I’m a changed man, lol.

So when you are trying to lose a few pounds or a few stones and you need every bit of exercise that you can get…

how do you ensure that you actually have the time to get up off your ass and get sweating?

Well…personally I like to find ways.

When there’s a will, there’s a way, right?

Okay so… here are a few things I did in order to make sure I always had time to exercise. These are things that you can do too!

Stop Procrastinating

You know the #1 reason for not working out because you ‘don’t have time to’ is procrastination, right?

A lot of people dilly dally when they are at work.

Instead of actually finishing what must be done they spend their time on Facebook or Twitter or whatever other social networking site the cool kids are on these days.

And that’s just one end of the spectrum. These days we have all sorts of things and gadgets in order to distract us.

So when I get to work in the morning I get all my social networking out of the way, then quickly turn off all gadgets or at the very least put them on silent and put them out of sight.

Less distractions means less procrastination.

Parents, Find Activities for Your Children

When I first started my journey to fitness and health I always had the children as an excuse.

I would always find myself unable to go to the gym or unable to even go for a walk because the children need to be watched and looked after.

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So when I finally got more serious about getting fit I looked at some after school activities for the kids so I could go to the gym regularly.

It wasn’t easy, but I found a few that interested both me and the kids…

So I signed them up for it. No more reason to not go to the gym with regularity!

Work Out, Even if You Only Have X Amount of Time

images (38)Often people do have time to work out, but they have such a limited amount of it that it’s useless to even make an attempt to go to the gym.

If that is the case then work out at home.

There are many exercises that you can do with your own body weight–meaning you will not be needing any equipment to accomplish your work out.

Fit, healthy people always find a way to get some physical activity in their day–even if it is only 15 minutes of it at a time.

Work towards a similar habit and you will be in tip top shape in no time.

How to Start Running

After running up and down the stairs to the mezzanine floor all day at work, I realized that I could use a bit more work when it comes to my stamina.

I don’t mind running up the mezzanine floor a couple times a day since it allows me to do a bit of extra exercise while at work, but I do admit that running has never been my strong suit.

Since running is quickly gaining momentum as one of the most popular sports of this year, I have decided to put together a short how to guide for those who are still quite new to it.

Many people will tell you that running for sport and health is as easy as going out of the house and to just start running.

But the truth is that simply going out to run without any preparation is an easy way to get injured.

You need to approach running with a bit of preparation, just like any other sport.

Take it slowly, and listen to your body, especially if you have knee problems that will require you to do low impact exercises first.

Get the Right Equipment

Running Shoe 1The most important equipment that you will use for running are running shoes.

Make sure that you buy running shoes that are suitable for the terrain that you plan on traversing.

Running shoes for the pavement is of course different from running shoes that are meant to be used on dirt tracks.

Your shoes should be snug and fit well without pinching or rubbing. Wear thick athletic socks.

You will also need some kind of running attire, such as running shorts and a good t-shirt.

You should also pack a bottle of water whenever you run, and maybe a small towel for your sweat.

Never leave your home without a bottle of water in hand to prevent dehydration.

Learn good running techniques

Running FormYou may need some help with this from either a trainer or a friend who is an experienced runner.

Good form of course is a learned skill, so you will need someone to correct your form as you run.

It may be a good idea to run with someone who is more experienced than you, to correct you on your form.

It is difficult to keep form once fatigue sets in so have someone check for you.

You will also need to master breathing techniques, so that you get enough oxygen while you are running.

Start slow

 

The best way to start running would be to start slow. Stretch and warm up by walking the first couple minutes, followed by jogging.

Alternate between walking and jogging as needed, until you are ready for short sprints.

Start running three times a week, eventually moving it up to five times a week, and then daily once you have the stamina for it.

You will also want to increase the time spent running, while decreasing the time spent walking.

This way, you will improve your stamina and build up your leg muscles for running longer distances.

How To Develop Healthy Habits

Developing healthy habits is easier said than done. We all know that it is for the better but many of us find it so difficult.

It is even difficult for us to make healthy changes last.

This can be because change is realistically difficult and most of the time we always think that there is always another day for that goal or we think that we’re not yet overweight or out-of-shape.

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It is our behavior and negative reactions to change that keep us from not being able to sustain doing healthy changes in our lives. Although, making healthy changes come with difficulties yet it is very possible.

Here are in fact some of the best ways to develop long term healthy habits:

Set Realistic Goals

Quit-Smoking-CigarettesQuitting cigarette smoking, refraining from alcohol, getting regular exercise, eating healthy and losing weight are the most common fitness goals or New Year’s resolutions of many people.

But how many of us have sustained those goals? It is easy for us to give up once we find and experience something inconvenient.

We also tend to give up once we get frustrated of the results of our efforts. This can be because individuals set unrealistic goals.

Hence, no matter what your fitness goals are make sure to set realistic goals. You need to define your goals and accompany it with a solid plan as to how to reach that goal.

Start with smaller goals like losing five pounds every month for six months. Take it slowly but surely and avoid taking giant leaps.

Remember there is no shortcut to optimum health and fitness. Make the change an important part of your daily life as this will make it your second nature.

Develop An Action Plan

Think of what you can do to lose weight and list them down and make sure to stick to it.

200903051329230.jogging_lauftrainingFor example, you may plan to take a jog or walk every day to burn excess calories, avoid buying junk foods or fast foods, keep a record of the foods that you eat and monitor your weight.

All of these small specific steps can help you meet your larger fitness goals. Be always clear and specific with your goals plus stick with your action plan.

Of course, you will also need to be prepared that there will be challenges along the way. Moreover, think of the reason why you want to make changes in your lifestyle.

Your goals should be something that you want for yourself as it will have a great meaning for you and you will likely sustain it.

Whether it is quitting smoking, reducing stress, eating a well balanced diet or engaging in outdoor physical activities, these small healthy changes in your lifestyle can really enhance your life.

You will be able to fight off diseases, strengthen your immune system and reduce your risks for heart disease, stroke, cancer and early death.

Set Up A Supportive Environment

Creating an environment that supports your actions and goals is one of the keys towards achieving success.

If you want to eat healthier and safer then throw away those unhealthy, comfort foods or junk foods and replace them with healthy fresh fruits and vegetables.

Having the right equipment and clothing can facilitate and provide your needs for your physical activities.

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If you want to cut back on alcohol then get rid of those alcoholic drinks in your fridge and throw those lighters, cigarettes and ash trays away if you want to quit smoking.

It is always best to eradicate all temptations and things that might hinder you from sticking to your goals.

Sometimes you also need to be creative; you can get a bespoke kitchen that you really enjoy cooking in so as to be motivated to prepare healthy meals and start having a healthy diet.

You can also get social support from your family and friends. Tell them to remind you to stick with your goals.

Do fun active outdoor activities together as this will help you reach and sustain your fitness goals.

 

Set Plan Of Action In Motion And Stay Committed

It takes continued commitment and discipline to sustain a change in lifestyle.

Health coaching, mobile apps, social support, supportive environment and clear goals are very useful in helping individuals focus, engage in healthy behaviours, make self monitoring convenient as well as stay committed to their health and fitness goals.

There are times that you might feel unmotivated. When this happens, simply recall your reasons and the importance of the change in your life.

This will help you feel motivated to get back on track.

Healthy changes are vital. Any small improvement can go a long way in making your life healthier and happier.

How I Keep Myself Healthy and How You Can Too

healthy-and-fit-imageOkay so let’s talk about me for a second. I wasn’t always living a healthy lifestyle…

for the longest time I sat at my desk all day working, and then when I got home I would go to couch potato mode, sitting in front of my telly and eating unhealthy suppers because I was too lazy or too tired (or even both) to cook.

I was always sitting and it was really bad for my health… After all I worked long hours and with no physical activity, or not much at all of it, you can imagine just how unhealthy I became.

At one point I got hurt and had to file a claim for an injury to my back. After that I just ended up realising that I really had to start taking better care of myself and my health–after all life is short and I would not want to make it any shorter.

Meanwhile here is a video about How to Live With a Healthy Body and Mind:

So I changed my lifestyle and started working on getting myself healthier. If you are interested in doing it too…here’s my story. Maybe some of it can help you change your own life.

Bike
These days I use my bike more than my car. Of course aside from the numerous health benefits you’ll get from riding your bike instead of your car, there’s the added bonus too of saving you tons of money on petrol and car maintenance.

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I’ve had such a big difference in my monthly budget that I have been able to add to my savings significantly. I was even able to pay off a credit card debt completely, which really lessened my stress levels a lot!

Stand While You Work
So I was reading about how bad always sitting is for your body. There was even a mention of how if you sit all the time you are at a higher risk of developing heart problems. And I don’t want heart problems.

standing-while-at-work-imahe

So to lessen the time I spend on my bottom and increase the time I spend on my feet, I actually converted my work desk into a standing desk. Now I stand while I work. It keeps your metabolism up and at the same time keeps you engaging your muscles. Burns more calories!

Yoga
Some people think that yoga is just for “health freaks”. This is a negative connotation I don’t really like, especially since I really saw the difference in my over all health after I tried yoga.

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What’s wrong with being healthy anyway, or even just being concerned with your own health and well-being? For all those people out there who say it’s just for health freaks…don’t knock it till you try it!

Balanced Diet
I’ve quit sitting on my couch and eating crisps and unhealthy food when I get home from work. These days I prepare my meals–I found out that the internet has a wealth of information that it puts available right at our fingertips.

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Why not take advantage? I found many easy recipes, healthy too. So can you!

Wellness Activities for Men

 

Health and wellness usually go hand in hand. In fact, men of all ages can benefit from some great activities that promote wellness, relaxation, and a healthy mind and body. I know for a fact that the wellness industry, especially spas and other activities tend to be focused on women and beauty.

 

However, I believe that men deserve some pampering and relaxation too. In fact, I also believe that there is nothing wrong with a bit of pampering and beautification, as long as it is something that you are comfortable with.

 

After all, men care about their looks and hygiene as well, so there is no shame in wanting to try out certain wellness activities yourself.

 

If you are looking for some great wellness activities, just keep on reading.

 

1. Massage

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Massage parlours are quite popular and they are some of the best ways for a man to unwind and relax, especially after working out or after spending the whole day at work.

There are many different kinds of massage styles available, from Swedish massage, to Thai massage, and to more modern fusion styles. Massages help promote healing and blood flow by manipulating the muscle tissue.

 

2. Acupuncture

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I once visited a Leeds acupuncture treatment clinic, and it was an amazingly relaxing experience. Many people tend to be a bit intimidated by acupuncture because of its use of needles, but it is actually a very relaxing and unique experience.

It is great for relieving pain in various parts of the body, and can help you collect your thoughts.

 

3. Hydrotherapy

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Hydrotherapy can range from hot spa baths, to sauna, to acupressure activities. Using the healing properties of water, hydrotherapy can relieve aches and pains and improve blood flow. They can also soften the skin and aid in the healing process of various skin problems.

Hot spa baths and hot spring baths use heated water, often mixed with bath salts or natural minerals from the springs to bring about feelings of wellness.

Saunas help you control your blood pressure and help you clear out any toxins in your body. Lastly, acupressure have the same benefits of massage, but using jets of water instead of a masseuse.

 

4. Aromatherapy

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Aromatherapy is wonderful for men of all ages, but it seems that this activity in particular has a stigma for being “too feminine”. However, aromatherapy has the same benefits no matter who tries it.

It helps in relaxation, breathing, and depending on the scent that you use, helps open up clogged sinuses and airways.

The key to aromatherapy is to choose a scent that you enjoy. Scents that are popular with men include eucalyptus, peppermint, cinnamon, and sandalwood.

 

Meanwhile, Here is 15 minute at home workout without weights:


Other “masculine” aromatherapy oils include cypress, oak moss, patchouli, black pepper, and vanilla. However, you are the only one who can choose what scent you enjoy. Whether you want deep, musky scents or light, floral bouquets, aromatherapy should be all about you.

And that is my article about men’s wellness activities. Feel free to try them for yourself and open up a whole new world of relaxation.

Lose Weight Without Spending Money

Let’s talk about blokes like me who do not want to spend any cash at all in order to get fit and work out. After all not everybody can afford those pricey gym memberships—they do tend to run high especially as they stack up.

You could end up paying something in the thousands and if you are like me and you get lazy to go to the gym, you could end up wasting all that money just because you aren’t using the gym membership that you are paying good money for.

So if you don’t want to blow your hard earned cash just to work out, here are some options.

Go For a Runrunning-image

Not everyone is going to like this suggestion because not everybody enjoys to run. I’ll admit, even I personally don’t really enjoy running all that much—it’s boring, repetitive, and you see the same things every day unless you consistently change out your route.

It’s very tiring too (yeah okay I get it, that’s the point, you’re supposed to be burning calories), more tiring than any other exercise I’ve tried. So maybe it’s just not for me. But I still do it. You know why? Because it’s free!

Work Out at Home

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These days you can work out at home without even buying a single fitness video. Why do I say that? Well, because there is a wealth of exercise videos available on YouTube, or in just about every corner of the internet.

All you have to do of course is to be careful in choosing which one you want to do. And you must be vigilant in exercising every day or at least every other day so that you can actually start seeing results.

Try your best to do your workouts correctly, meaning in correct form and so on to reap the most benefit.

Go to The Park

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Parks these days aren’t just for getting a breath of fresh air anymore. For me, and I’m quite the lucky man here, I go to the gym in order to do my weight lifting and toning exercises.

I love, absolutely love, that my local park has equipment installed so that I do not have to purchase weights or go to the gym to build up muscle.

Outdoor gyms at a park are free so if there is one nearby you take full advantage of it—don’t let it go to waste.

Fidget and Stay on Your Feet

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Fidgeting may be seen as an annoying habit for some, but the truth is that fidgeting actually allows you to burn more calories in a day than you normally would.

Meanwhile, discover the secrets for the fastest way to lose weight for men and women:

 

It does count as physical activity too, after all. And staying on your feet, something as simple as working at a standing desk than sitting like you normally would, increases your metabolic rate which leads to your body burning more calories as well.

Seems like the easiest step on the list but for those whose feet get easily tired this may not be a wise option.

How to Make a Little Extra Money While Working Out

dance-class-imageYou know what is popular right now? Home dance classes!

It is when a person or a group decides that they wish to hire a coach or a personal trainer to teach them dance classes and to lead them in exercise routines.

I have been doing these fitness dance classes for a long time now, so when a friend asked me if she could hire me to conduct a fitness dance class every Saturday morning at her place, I decided to say yes.

My accredited coaching qualifications for business helped me figure out how much I should charge considering the cost of my time and the cost of labour. I have not finished the course yet but it is helping me immensely.

Meanwhile here’s a video about a super fast abs workout…

I also found that leading the classes for my friend allows me to come up with my own routine and allows me to keep exercising while earning money at the same time. I do not think that I will go into being a full time gym coach, but this is a great activity on the side.

Eventually, I took on some other groups on different times of the week as my busy school schedule permits. I often lead classes on Wednesday and Friday evenings, and then hold classes on weekend mornings.

So, here are some tips on how to make money while working out:

1. Wear Appropriate Fitness Gear

fitness-gearWhen I first started working out, I only wore baggy old tees and jogging pants. But once I became more serious about exercising, I started investing in sports gear such as tank tops, stretch pants, and sports bras. I also have decent gym shoes.

Now, I really suggest that if you plan on holding classes that you always bring your best fitness outfit. It makes you look more presentable.

2. Bring Your Own Musicmusic-image

I often bring my mp3 player and some portable speakers so that I have a playlist that I am familiar with. My dance routine is of course affected by the beat and the tempo of the music.

Of course, you can always ask your client about what kind of music they wish to hear for the routine. I have done some great dance classes using rock music as well as Latin World Music.

3. Put Together Your Own Routinefitness-routine-image

You should always put together your own routine so that your clients are getting their money’s worth. I always tailor my routine based on the fitness level of my client’s group. For example, if I am leading for a group of older women, I make sure that all of my exercises are low-impact and paced at a medium speed to prevent injury.

I will probably stop doing the lessons once my finals start coming up, but for now, I really like making some extra money while working out. It is great because I also get to meet some cool new people who want to get fit.

Low Impact Sports for Men

Men may not be as prone to bone loss and osteoporosis as women are, but sometimes, high impact activities and obesity contribute to knee and ankle injuries.

Men with weak knees who want to get fit will suddenly find themselves in a predicament: they need to exercise to become more healthy, but find that most exercises are too dangerous to do with a shot knee. Attempting to exercise with a bad knee or ankles will only end up injuring you more, sometimes even permanently.

Meanwhile here’s a video about the benefits of Low Impact sports by Dr. Kurt Hirshorn…..

The answer to that is to go for low impact sports. Now, I know that a lot of men think that low impact sports are for “weaklings”, especially since low impact exercise activities are associated with women’s dance classes and aerobics.

On top of that, men also tend to be more competitive than women in general, so they may be pushed into more aggressive sports that are also very bad for the joints. However, I will prove to you that low impact sports are not necessarily “for the girls”. I bet that you were not even aware that some highly competitive sports are low impact, such as the following:

Ping-Pong or Table Tennistable-tennis

Table tennis is not only a low impact sport, but a great light cardio work out as well. It may not make you break into a sweat as much as running or playing football, but you will find yourself moving a lot.

Since it is mostly an upper body cardio work out, it is easy on the knees. The best part of all, you can play table tennis anywhere, be it at the gym or at an outdoor ping pong table on the sea front.

Cyclingcycling-image

Cycling is a great cardio activity and is easy on the knees as you are mostly seated. This means that your weight more evenly distributed, which puts less strain on your knee.

There are several ways for you to cycle, and it all depends on the level you are comfortable with. For beginners, I suggest starting on a stationary bike. However, once you are ready for more, you can go with anything from road racing to mountain biking.

Swimmingswimming-image

Yes, swimming is the ultimate in low impact sports as your body is almost completely supported by the water. Swimming is also a fantastic cardio work out as you will need your whole body to propel yourself through the water.

If you want to really push yourself, try to learn different kinds of strokes in the water. Learn how to pick up speed, and time yourself in order to become better. The faster and longer you swim, the more calories you will burn.

And that is my list of low impact sports for men. Protect those knees and make sure that you keep yourself hydrated. Also remember to always ask a physician before attempting any new sports activity, to prevent further injury to your knees and the rest of your body.

The Secret To Eternal Youth

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Whilst the saying “you’re only as young as you feel” has been done to death, it still resonates with me to this day.

I hold the firm belief that if you carry on with the same or similar activities you did in your 20′s then you have the potential to live may into your 90′s to 100′s.

Of course, there are some changes you need to make to your lifestyle such as eating more fruit and vegetables, plus slipping the odd pill of My Vimax if you want to keep up with the sexual activities of your youth.

But there really is a lot to be said for acting the age that you want to remain, and you will live longer.

Just yesterday I saw an elderly couple on the dry ski slope in Milton Keynes, if they were simply skiing then this would be a sight in itself – however, these guys were snowboarding!!  If you can believe that.

I would hedge my bets that the snowboarding elderly couple will be around MUCH longer than elderly people sitting and watching countdown every afternoon.

Keep that in mind, readers.

Got any stories of old people doing crazy stuff? Share below…