Exercise Alternative: The Numbers Game

Introduction

Are you bored of your current, monotonous gym routine but struggling to think up new ways to push yourself? Are you currently in a training rut, turning up at the gym day in day out and simply going through the motions? If you can answer yes to these questions then help could be at hand, so make sure you continue to read on.

Here at FitnessBeans we have just the thing that could spice up your current workout and kick start your fitness desire – with a little workout we like to call ‘The Numbers Game’.

The beauty with this workout is that it’s fun whilst at the same time extremely challenging; you can pit yourself against yourself and/or others and you can apply the training template to each and every exercise you can think of, so the versatility of it is incredible. Like the sound of it so far? Let us consider what is expected of you during this workout.

The Numbers Game

The main difference between this workout and others is that you don’t have predetermined repetitions and sets as you would with your traditional weight lifting programme. Instead, there is a final repetition number which you must achieve in as little sets as possible.

For example, during your back workout you may opt to complete pull-ups as part of your exercises. Typically, this might consist of 3 sets x 8-10 repetitions before you move on to an alternative back exercise. Conversely, ‘The Numbers Game’ involves you setting an ultimate target repetition, such as 50, before trying to achieve this number in as little sets as possible.

You may achieve 15 on your first go before requiring a rest period. Following this rest period you may then achieve another 10 before requiring another rest before achieving a further 10 repetitions. This places you on 35 repetitions after 3 sets. It may take you a further 2 sets to complete your target, achieving a score of 8 repetitions followed by the final 7 required.

Example Exercise: Pull-ups

 

Traditional training example: (3 x 8-10) 8-10 reps, 8-10 reps, 8-10 reps
The numbers game example: (First to 50) 15 reps, 10 reps, 10 reps, 8 reps, 7 reps

Each time you must push yourself to the limits until you have nothing further to give on each set. By doing this not only can you categorically state that your muscles are being worked to exhaustion, but you will also achieve an incredible pump as a result of this training.

What To Consider

 

There are several factors to consider prior to commencing this alternative training method:

1. Exercise: What exercise are you going to complete and what is your target muscle?
2. Number: What is your ultimate target number for the exercise; 50, 75, 100?
3. Rest periods: What rest period will you allow yourself after each attempt?
4. Resistance: What loads are you opting to apply; free, machine, body weight?

If you consider the above four factors and maintain them consistently each time you chose this particular training method, then you will also be able to monitor your progress and try and beat your previous scores. However, you must remember that if you chose to add numerous muscle groups in a single session (for example chest, back and shoulders) then the exercise order should also be maintained if looking to accurately compare previous scores.

Final Word

The numbers game workout really is a competitive means of switching your training around and shocking your body into achieving new fitness highs. So if you’re current training schedule is lacking excitement and in need of a change, why not give this a go today.

Cycling Vs Running

To keep fit, should you get on your bike or run for it? We find out

 

You want to get fit fast

Cycling: Just like at school, you develop staying power on the local bike. "Cycling's low impact, so you keep going longer," says Matt Parker, coach at British Cycling. "It's sustained stamina training."
Running: It won't max stamina as fast for one reason: it hurts. "Running leads to muscle soreness and damage," says Nick Grantham of the English Institute of Sport. "It's no wonder cyclists keep going for longer." Ahem.
Winner: Cycling

You want to build muscle

Cycling: "Cycling power is generated by glutes, quads and hamstrings," says Parker. "So you'll see gains in leg bulk." Hit the dumb-bells, too, to avoid your top-half looking like a stick drawing.
Running: "You can't bulk up by running, even with hill training," says Grantham. In fact, you'd have to be mad to try. Running spreads strain throughout your body.
Ever see Schwarzenegger running? Exactly.
Winner: Cycling

You want to lose your gut

Cycling: Calories burnt by 10 minutes of cycling: 97.
You are sitting down, after all. "If you're not supporting your weight, you simply aren't going to be working as hard," says Grantham. Come on, off yer arse...
Running: Just 14.2 minutes on a treadmill burnt 200 calories
It took 27 minutes on a bike according to the Centre for Sports Science and Health study. You'll burn more on uneven terrain like sand or Scotland.
Winner: Running

You want to stay off crutches

Cycling: Injuries per 1000 hours: 6
You'll crash only once every 900,000 miles. "Ensure your legs can't fully straighten to minimise injuries," says Parker. Sticking to this rule off the bike is amusing but unnecessary.
Running: Injuries per 1000 hours: 11
"Shockwaves compress your vertebrae," says Harley Street podiatrist Simon Costain. Marathon runners shrink by a centimetre during a race. Temporary. But not good – especially if you're Danny DeVito.
Winner: Cycling

 

Men's Health and Fitness Guide - The Ultimate Men's Fitness Tips

Finding the perfect balance of mens health and fitness is a daunting task these days. There are so many so called "fitness experts" telling you one thing, while the others tell you differently. So what men's fitness tips are really proven to enhance a man's life?

Let's take a look at some of the major issues and how to best tackle them.

WEIGHT LOSS

So much crap comes out daily on this subject. The worse products are usually savvy marketed diet pills that promise so many results and almost ALWAYS under-deliver!

So what's really the best recommendations for weight loss? I'll cut right to chase here since I'm not one to sugar-coat stuff. The best way to lose weight successfully and keep it off is to get your lazy butt up and do something! Anything!! Just do whatever your able of doing.

Humans are inherently lazy and this often makes them gain weight with each passing chronological year that goes by. The best mens health and fitness ideals come from physical activity. I'm not saying it has to be hard work.

In fact, it's not hard work at all when you make men's fitness a lifestyle and not a chore.

I would highly recommend interval cardio training for 20-30 minutes, 3-5 days a week. That's only about 3% of your entire day! Your seriously gonna tell me you can't devote 3% of your day to your health and fitness goals?

It doesn't have to be 20 minutes, 5 days a week off the bat. Just start slowly,take baby steps, you'll get there eventually. If you value your life at all, you should equally value good health. These weight loss fitness tips are not that hard to follow and you will get used to them,like everything else in life.




BUILDING MUSCLE

As a rule of thumb, I like to go by lifting weights to build muscle every other day. And usually your entire muscle building routine can be done in about 20 minutes. Allowing one day's rest in between allows your body and muscles to recuperate. Weight training is a huge part of optimal mens health and fitness.

No time to get to a gym? Invest in a home gym unit! I highly recommend a Bowflex home gym unit or a Total Gym. A Bowflex is ideal for ultimate muscle building while the Total Gym is ideal for toning up the entire body and building modest muscle mass.

Not to mention they are both incredibly easy to use. Having a home gym in your house saves you gas and aggravation of driving in traffic to and from the gym also!

You see guys, men's fitness does NOT have to be hard or difficult.

So now that you've got a slim and almost-perfect body, where do we go from here?



FACE EXERCISES

To complete the ultimate mens health and fitness plan, I'd highly recommend face exercises for men. Why? Because most often,regular exercise and weight training won't exactly build chiseled facial features. While building muscle will define your chest and shoulder area, it won't target your face and neck muscles effectively.

What can be achieved through these exercises? How about a chiseled jawline, enhanced cheekbones, elimination of under eye bags and double chin? Not to mention the burst of confidence that will come from your new look. Just imagine what can come from a quick blast of fresh new-found confidence.

The nice thing about face exercises is that the results are super quick!

They only take up about 15 minutes of your day and can be done sitting in traffic, on a plane or practically anywhere! There's over 50 muscles in the face and it would be naive to think that we couldn't also manipulate these muscles and sculpt and define them for enhanced facial features without plastic surgery!

Fitness Tips For Men

One of the basic indicators of the health of a person is the condition of their skin. Many men do not understand the importance of this issue and neglect their skins, which remain dry and flaky due to the negligence of the proper grooming techniques. One of the vital ingredients for men when it comes to the health of their skin is Vitamin E. Thus when buying the products make sure that Vitamin E is one of the main ingredients in the products as it will allow the skin to retain its moisture and even out making the person glow with the radiance of health. However, the real heath comes from the optimum functionality of all the parts of the body.

Thus it is important to eat a diet that is well balanced and then generate energy from what we eat, by exercising in the right proportion, rather than allowing the food eaten, to turn to fats in our bodies. Since men are more dependent on the ready to eat food in their lifestyles, they are more prone to eating junk. This habit should be discouraged. Rather than eating the fast food, men should focus on introducing the healthy portions of vegetables and fruits into daily diet plans. This will allow them to benefit from the good proteins and the fiber that will smoothen out the digestive process of the food consumed. Moreover, a proper intake of water will give a fuller feeling of the stomach curbing the cravings and hunger.

An annual vision checkup is a must even though a man does not notice any difference in their eyesight. There are many conditions like hereditary diabetes and other factors, which might lead to complications in vision that can be identified at very early stage through these examinations. Other than that, eyes accessories like the sun glasses should be used to reduce the harmful effects of the sunrays from damaging the vision and causing wrinkles around the eyes. In the resent era one can get hold of the lenses for the sunglasses that are offering high degree of protection against the UVA and the UVB rays of the sun.

When partying at all boys' get-togethers make sure to drink a glass of milk prior to leaving the house as it will form a protective layer on the stomach lining and reduce to dramatic levels the absorption of the alcohol and hangover chances. If one cannot have milk due to various reasons like allergies etc. then they should use one teaspoon of olive oil for the same purpose as it is equally effective in combating the chances of hangover due to excess of alcohol consumption.

Men's Health - A Complete Guide

Health is wealth for every human being. No matter if you are a man or a woman you need to look after your wellbeing so that you can lead a healthy and vigorous life. Someone who is not healthy cannot carry out his daily tasks. He often falls sick and thus cannot pursue his studies or work properly. An unhealthy being becomes a burden for others as he cannot take care of himself and is dependent on others. This is why you need to look after your wellbeing. It will help you to lead a vigorous life and allow you to make all your dreams come true.

Men often need to look after their health more than the women are need to do so. This is for the reason that they are the earning members in many families. Also, they have to look after and provide for the kids and women and therefore need to be very healthy and fit so that they can carry out all these responsibilities in the best possible manner. Here are some important tips that can help men to lead a vigorous life.

• Diet. Health starts from what you eat. Many times the unhealthy eating habits of a person make him fall sick. If you consume too much junk, oily or fatty stuff you will certainly not be able to stay healthy. These foods increase the fat content in the body. Instead you need to stick to a diet that comprises all the food groups such as proteins, carbohydrates, fats, minerals and vitamins. Also, it is very important to make water a part of your diet. Take lots of water every day so that your body remains safe from dehydration and all its functions work properly.

• Healthy Lifestyle. It is very important for men to stick to healthy lifestyle. They should stay away from smoking and alcohol as they can play havoc with your fitness.

• Exercising. You ought to exercise on regular basis if you want to stay healthy. You can stick to any exercise that you enjoy such as walking, running, swimming etc. If you want to join a gym it can be a great idea as well since you can follow a proper exercise routine this way.

• See your Doctor. It is also helpful to see your doctor for regular medical examination if you want to stay healthy.

Proven Guide to Men's Health and Diet

Did you ever wonder about how our ancestors lived so healthy? The word "cancer" wasn't part of their vocabulary. You can bet that the mere thought was likely foreign to them. It's only to the later generations that cancer has become commonplace. Making it an all too common and mainstream problem anymore.

In the past, people actually reached old age (such as old age was back then) for the most part without suffering from serious major illnesses. They usually had close to perfect dental and cardiovascular health. Osteoporosis was not a common issue. Many did not know about it at all. Same could be said for diseases like lung cancer, prostate cancer, and all other forms of cancer.

Perhaps you have wondered why that is? If you haven't had a light bulb moment to account for this perhaps we should explore the causes behind this more carefully.

Diet is a major factor in defining a person's health. Before the era of fast foods, people were content preparing and eating home cooked meals. Lemonade filled our heart's content and we never ran out of fruits and vegetables on the dining table.

Today, we have become part of the microwave society where everything must be done in an instant. So we rely so much on processed and fast foods which are dripping in fat or loaded with sugar. I'm not just talking about French fries or burgers, but also even those boxes of breakfast cereal you dig into every morning. Not to mention those cans of soda lurking inside your fridge. I know completely eliminating such "foods" from the diet may well be out of the question. But perhaps knowing how you can cut down on some will at least help you improve your overall health.

So what foods should you try to avoid or at least consume at a minimum? Here are some tips to help you substitute your junk food diet with real ones.

Junk the junk foods. More people especially children are fond of gobbling up sodas and bags of potato chips which only increase the risk of developing osteoporosis, kidney diseases, and high cholesterol levels. Go healthy by substituting these movie night snacks with milk and unsalted popcorn instead.

Stash the salty foods. Pretty much these should also be avoided at all costs. Unfortunately salt is commonly found in our favorite meals such as cheeses, breads, and processed meats. Check every food label if possible and look out for the term MSG. It stands for monosodium glutamate which some feel is less than good for you too. So avoid this ingredient too if you can. However, the best possible way to avoid that is by preparing home-cooked meals.

 Go vegetarian. Okay now that would be too much to ask especially if you're the meat lover kind of guy.

Hotdogs, bacon, sausages, pepperoni, and bologna are processed foods which are very high not only in sodium but also in saturated fat. And having these in your daily diet would mean an elevated risk of developing prostate cancer, arthritis, and other diseases. So why not substitute these with fish recipes which are way much healthier? And while you're at it, choose fish rich in omega-3 fatty acids such as salmon, tuna, and mackerel. Since omega fatty acids have been found to reduce your risk of developing prostate cancer or at least slow down the growth rate of these prostate cancer cells if you already have it.

Think About: The American Cancer Society suggests you want to limit saturated fats from meat or like butter or whole milk. The reason being a diet lower in fat that includes plenty of whole grains, vegetables, and fruits may help cut down your risk of developing prostate cancer.

Go healthy with the sweets. Refined sugar is highly processed that offers few nutrients and a bunch of empty calories. Instead of using refined sugar in your coffee, go for the healthier sweetening alternatives such as raw honey, organic sugar, and maple syrup.

Other tips you need to keep in mind in your diet to achieve overall health while cutting your risk of prostate cancer:

Drink alcohol moderately. Alcoholic drinks such as beers are packed with calories no wonder where you got that beer belly.

Men should avoid other foods high in saturated fats such as butter, pastries, cream, and any food that is deep-fried. This low fat advice is important so it bears repeating. Also where possible, use olive oil.

Eat lots of fruits and vegetables. Aside from whole fruits, you can also make juices out of them. Pomegranate juice for instance is very high in antioxidants. And studies have also shown that pomegranate juice in the diet of prostate cancer patients has slowed down the progression of the cancer cells.

Incorporate zinc in your diet. Zinc has been found to reduce the risk of prostate cancer development. Sources of zinc include nuts, beans, seeds, oysters, fish, and shellfish.

Before taking any vitamins and other nutritional supplements, be sure to consult with your doctor first. There has been an ongoing controversy with regards to taking vitamins and other supplements.

Supplements are basically taken by guys thinking that these can complete their daily nutritional requirements especially if the nutrients they get from food are not sufficient enough. However, some experts say that they don't work at all. Or if anything, they really don't have that much contribution to achieving a balanced diet. Vitamin E, for instance, may even increase your risk of developing prostate cancer. Somewhat surprising I know. As this is contrary to the common perception that Vitamin E actually prevents the cancer.

On the other hand, other health experts still believe in the power of supplementation. Stating that it's the only way to meet your daily needs. To take or not to take? It's a decision you need to contemplate carefully. Keeping in mind that some supplements may contain impurities that aren't good for you either.

The right kind of diet along with a regular form of exercise will certainly help you manage your weight. And in doing so you get to achieve an optimum overall health. I know doing all this at once can absolutely weigh you down. But you don't have to do everything at once. Weight management is a continuing journey. So do these step by step and you will surely go a long way, the healthy way at that.

Certainly no one know for sure what causes prostate cancer. But some involved in medical research are coming around to the point that diet plays a role. This can be both good and bad. Unfortunately it's easy to eat poorly now and worry about the consequences later. Good plan except for the fact it's not exactly the route to better mens health.

Fitness Guide for Men

Having a perfectly fit body is every man's desire. Not only because women are attracted, but it also keeps the person active, agile and stress free.

Exercise can be performed at any age to maintain fitness, whether by kids, middle aged men, or even by grandpas. Physical activities surely have multifarious benefits, from relieving stress, keeping the heart healthy and of course, acquire a quick and responsive body.

 A proper exercise course, e.g. cardiovascular exercise with a proper diet can prove even better, when the body becomes more attractive with "six-pack" abs; a much desired look, especially by the new, emerging generation.

But such a body doesn't come for free. The man has to be dedicated, make efforts with exercises, and make dietary and lifestyle changes. The sooner the man makes strict "laws" for himself, the sooner he will lose fat leading to his desired body shape.

HOW TO LOSE FAT-FITNESS FOR MEN

We frequently see or read on media about athletes who turned obese later. Whether man or woman, obesity or being overweight, can pose many health problems for any person. From a poor look to physical health problems involving heart, promote diseases like diabetes, affect the thinking, lead to stress; and these things that we all fear of.

In order to lose fat and weight, the best methods are:

A. Dieting: It simply means, don't overeat. One of the most common ways of overeating is having a coffee shop or bar nearby, and your friends inviting you for a time pass. Another important factor is stress. Not only as indication from research and studies, a man also notices in himself that when he is overstressed or in pressure, he tends to overeat, often without control. This overeating causes more fat to get deposited in the body.

B. Proper Diet: Maintain a healthy diet, with lots of fruits and fresh vegetables. Juicing these veggies is also an excellent option. These fresh veggies contain all the vital nutrients, vitamins and vital minerals essentially required for proper fitness of men. Apart from these beneficial elements, such foods or juice also contain antioxidants remove the free radical buildup from body, and also remove the toxins.

C: Fibre rich diet: If your bowels are in good shape, and you want to retain it that way, include plenty of fibre-rich food in your diet. Fibre rich foods contain gluten that takes time to get digested, giving your stomach the feeling of fullness for a longer time, and hence not frequently feeling hungry. Fibre rich foods include wheat, bread, oats etc.

D: Breakfast Lunch and Dinner: Ideally your breakfast should be heavy, and contain most amount nutrients you need for the day, followed by lunch of lesser size, and finally a not heavy dinner, because after dinner, as we usually sleep, the body does not perform and physical activity. However, the brain remains constantly active, and of course, needs a lot of energy to work.

3 Strategies for the Best Men's Health and Fitness

These days, increasingly more men are interested in health and fitness programs. This is not surprising since most people are concerned about obesity and health conditions today such as diabetes, heart disease, prostate cancer and more.

These are more than enough reasons to motivate anyone to get into good shape. I'm going to show you three strategies for successful men's health and fitness.

There is no easy and quick way for you to get in good shape, so you must be prepared to put in the time and effort to achieve the desired results. A combination of a healthy diet, strength training and cardio exercises will go a long way towards your overall fitness.

Just follow these three suggestions for a healthy and strong body:

1. Record Everything: You want to write down what you are doing in your exercise routine so you can see how you are progressing. First, write down your weight loss goal. Then write down each exercise for your exercise routine.

How many repetitions of each exercise did you do that day? Write it down in your log. You will then be able to see where you need to change things for the better and how well you can do. When you have achieved your weight loss goal, this is a good time to add weight in your weight lifting routine.

2. Each Session: Make sure you include weight lifting three times a week in your routine. This will help you to get the best results from your training sessions.

You will now be growing your muscles. As you weight lift three, maybe four times per week, you muscles have time to increase and rebuild. If you don't continue to push those muscles, they just go back to where they were.

3. Eat Lots of Protein: When compared to women, it is much easier for men to lose weight. Men's health and fitness programs always recommend protein to grow your muscles and to help you recover.

In general, men who are working out 4 or more times each week must eat about one gram of protein on those days for each pound of body weight. It's also important to eat meals with 0.25 grams of protein right after each workout.

If possible, try to eat thirty minutes after a rigorous workout because your body will need some high-quality protein to recover fully. Build your muscles by breaking down amino acids. The best way to do this is by adding proteins. You can have a protein shake, a chicken breast, or maybe some eggs to add protein.

Hopefully, these simple men's fitness tips for will help you achieve your goals. Remember that by using a regular exercise routine, you improve not only your body's appearance, but your overall health.