Five Great Exercises For Every Man

Push-ups

Works: chest, shoulders, triceps, back, core Variations: Against a wall (the farther your feet are from the wall, the tougher it will be) Wide hands (work more back muscles by putting your hands on the floor wider than your shoulders) Close hands (increase di culty by putting your hands 12 inches apart or less)

Squats

Planks

Works: abs, core, back, arms and legs Lie face down with elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Squeeze the abs, and keep your body in a straight line. Hold for 30 to 60 seconds; repeat as many times as you can.

Pull-ups

Works: back, arms Variations: See how far you can pull yourself up five times in a row. Hang from bar for 30 seconds in the pull-up position. When you can’t hold it any longer, lower gently in a slow, controlled manner.

WHOLE OATS: They’re higher in protein than many grains, plus they’re a powerful source of manganese and a good source of selenium, tryptophan, phosphorus, vitamin B1 (thiamin), dietary fiber and magnesium.

TOMATOES: They contain lycopene, a potent antioxidant, and phenolic acids, known to combat lung cancer. Research shows men who consume large amounts of lycopene have lower rates of prostate cancer.

Works: core, quads, hamstrings, calves

Variations: Increase the di culty by holding a barbell or dumbbells.

Uphill walking/ running

Works: overall body, cardiovascular system

Variations: Take the bleacher stairs at your local high school football field. Invest in an inclined treadmill.

MUSHROOMS: They’re a great immune stimulant and source of B vitamins, which do everything from help maintain energy levels to support mood and heart function.

MOLLUSKS: Mollusks include oysters, scallops, clams and mussels. Filled with low-fat protein and loaded with iron, zinc and vitamin B12, mollusks help promote healthy brain and nervous system function; they also help with digestion and fight fatigue.