Health & Fitness May
Health & Fitness 24
menandautotrader.com may 2012
Twice the results in half the time What is a kettlebell? A kettlebell is a cannonball-shaped ball with a handle. They were developed by Russian strongmen in the 1700’s as a way to build strength, balance, flexibility and endurance quickly. Training with kettlebells gives you a fantastic cardiovascular workout along with the muscle toning benefits of weight training, all at the same time. It mobilises all the joints of the body, especially the knees, hips and shoulders, making them stronger at every angle. It is THE most effective workout for burning calories and building lean muscle. In a recent study by the American Council on Exercise, participants burned around 20 calories a minute- that’s 1200 calories per hour. An intense hour long workout can burn up to 1500 calories!
Costa Kettlebell Club Costa Kettlebell Club is run by David Sheehan, a professional who frequently takes part in Kettlebell competitions. His courses are geared both for beginners who wish to learn how to use kettlebells safely and effectively, and for serious kettlebell enthusiasts.
Club members will achieve: • Increased strength without increased mass • Improved performance in any sporting activity • Fat loss • Improved flexibility • Increased endurance • Increased cardio fitness • Increased resistance to injury • Improved posture
Want to get fit for the Summer?
Health & Fitness
Kettlebells THEN SIGN UP FOR ONE OF OUR COURSES Call now to secure your place at the Costa Kettlebell Club Contact David on: 628811337 or Email: costakettlebellclub@ yahoo.com David Sheehan
Instead of spending an hour between the treadmill and weight lifting machines, you can get everything done with the Kettlebell in as little as 20 minutes! It mobilises all the joints of the body, especially the knees, hips and shoulders, making them stronger at every angle. Kettlebell training can also prevent and cure lower back pain, improve posture and increase resistance to injury. KETTLEBELLS ARE USED BY A HOST OF STARS INCLUDING: LANCE ARMSTRONG, JENNIFER ANISTON, PENELOPE CRUZ, JENNIFER LOPEZ, SYLVESTER STALLONE AND ETHAN HAWKE.
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too much alcohol affect men’s health?
This doesn’t mean that drinking too much alcohol is not an issue for men. It has serious health implications that men tend to ignore due to the fact that either, it is socially acceptable for men to indulge in high quantities of alcohol as, well, don’t all men and how many actually suffer the consequences, or, the individual does not believe he consumes over the weekly recommended units of alcohol, especially if weight and size are brought into the equation. But many remain unaware of the long-term risks of drinking too much alcohol. Only a third (36%) are aware of the link between alcohol and some forms of cancer (including breast, bowel, kidney, mouth and oesophageal cancers).
Beer belly: It is a myth that beer goes straight to
your stomach. A 2003 study by British researchers from University College London looked at the link between the amount of beer 2,000 Czechs drank (Czechs are some of the world’s biggest beer drinkers) and the size of their stomachs. They found no link. But that doesn’t mean that it won’t make you put on weight in other parts of your body: alcohol is packed with calories. Men’s favourites – beer and cider – are the worst; a pint of either usually has between 200 and 300 calories – that’s equivalent to a bar of chocolate.
Fertility and impotence: Alcohol can reduce male fertility by lowering sperm counts and testosterone levels. One in 10 (11%) doctors blame low male fertility on alcohol. More than three quarters (80%) of men who drink heavily are believed to experience serious sexual side effects including impotence, sterility, or loss of sexual desire. Men’s sexual performance will be harmed if they regularly drink more than the daily unit guidelines. In the long term, they can have difficulty getting an erection.
Appearance: Excessive long-term drinking in men
causes withering away of the testicles, enlargement of the breasts and loss of hair on the body. Heavy drinking can also worsen skin disorders like rosacea which causes the blood vessels in the face to expand, making your face permanently redder. It can also cause inflamed red bumps and pus spots.
Gout: An arthritic condition that causes inflammation,
swelling and pain in your joints. Gout is most common in men aged 30 to 60 and is linked to drinking alcohol. More generally, because alcohol is a depressant, it slows down the brain and affects the body’s responses. Drinking just a bit more than you should over time can seriously harm your liver. Binge drinking especially is a risk factor in developing heart disease and alcohol is the leading cause of throat and mouth cancer, second only to tobacco. It’s also linked to bowel and liver cancer. Drinking too much can also cause bone disease, your pancreas to become inflamed, your stomach to become irritated and type 2 diabetes. Finally, it’s linked to anxiety and depression.
Remember: A “safe” daily amount of alcohol is 3 to 4 units; in most cases, 1 unit translate s into one beverage. A single can of beer equates to approximately the daily 4-unit maximum.
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It is true that men can hold their drink better than women. That’s because men generally weigh more than women and therefore have more tissue to absorb alcohol. Men also have higher levels of alcohol dehydrogenase (AHD), the chemical that metabolises alcohol in their liver, so their body can deal with alcohol quicker.
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Health & Fitness
The Power of Green Detox Smoothies Get yourself refreshed and re-energised for the summer!
You can make yourself a detox green smoothie at any time of the year. They are so easy to make, extremely tasty, and incredibly nutritious. Just mix up some fruit and a bunch of greens and you have yourself a nutritional breakfast, lunch, dinner or healthy snack. Why are they so healthy? Detox Green Smoothies provide healthy carbohydrates, all essential amino acids and an abundance of vitamins, minerals, phytochemicals, and chlorophyll so are an excellent choice whether you are following a detox diet or not. The summer is a great time to get detoxing. The heat lowers our appetite, excess partying leaves little room for nutritious meals, and dehydration all play a great part in making us feel sluggish and suffer from nutrient and vitamin deficiencies which can play havoc on our health on the inside and on the outside. Blending green smoothies makes use of the whole food and includes the fibre, which has numerous health benefits for the digestive system. Greens contain more valuable nutrients than any other food group. Greens are high in carotenoids, and other antioxidants that guard against heart disease, cancer, and problems with blood sugar regulation. As you drink more Detox Green Smoothies and get more of these nutrients into your body you will notice an increase in energy and fewer cravings for food which will help with weight loss. To detox with Green Smoothies you can just eat green smoothies and fresh fruits and vegetables for 2 – 7 days or simply replace one or two meals per day with 1 quart of green smoothie.
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The basic recipe is 60 % fruit and 40% green leaves. As you get used to them you can experiment with increasing the greens and reducing the fruit. Fruits that work well when blended: Bananas, apples, pears, kiwi fruit, mangoes, pineapple, berries and every other juicy fruit. Greens that work well blended: Your greens could be any kind of lettuce, mixed baby greens, celery, spinach, kale, chard, arugula (rocket) and other green leaves. You can also try peppers, cucumbers and tomatoes. Allow at least 40 minutes for your Detox Green Smoothie to be absorbed before you eat anything else. If you want to drink a Green Smoothie as a snack mid-morning or afternoon wait several hours after your previous meal to allow it to digest first. Do not be tempted to add nuts, oils, or other supplements as these can make them harder to digest.
Blueberry Green
Wild Purple
Berry Good
1 cup fresh or frozen wild blueberries, 1 peeled banana, 3 plums, pitted, 1/2 head romaine lettuce, 1/2 cucumber, chopped, 8 ounces of filtered water.
4 handfuls mixed berries (blueberries, raspberries, strawberries) 1 or 2 dates, 2 handfuls of greens, 8 ounces of filtered water.
Mango Spice
Green Mist
2 medium mangoes, peeled and diced, 1/2 – 1 cup arugula, 2 cups spinach or other green leaves, 1/2 to 1 cup filtered water.
Health & Fitness
Tips for Detox Green Smoothies.
4 ripe pears, cored, 4-5 leaves of kale coarsely cut into ribbons, 1 bunch of mint leaves, water, enough to cover blades.
1 cup of coconut water, almond milk or rice milk, 1 – 1 1/2 cups of blueberries or other berries, 1 small banana, 6 large lettuce or other green leaves, 1/2 tsp organic cinnamon (optional).
Melon Refresher
3 cups honeydew melon, 1 large handful mixed greens, 1 small handful mint leaves.
Whether you own a gym, health club, or shop, or you sell products ranging from health foods to cosmetics, you can be sure that potential customers will be reading this page! Contact us for further information and advertising rates (0034) 952 93 99 55 info@menandautotrader.com
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Health & Fitness
Stretch Marks Stretch marks are commonly associated with women. However more and more men are also suffering from the dreaded marks. Stretch marks vary in their appearance from a slight pinkish red, pale skin-coloration, purple, to silvery white. These are reflective of the different stages of stretch mark development. Unfortunately, despite the specific stage that they are in they are difficult to get rid of. Stretch marks affect different people from all walks of life for a wide variety of reasons.
Here are some contributing factors to developing stretch marks: 1. Negative emotion, depression or extreme unhappiness (emotions are neuro-peptides and affect the processes and organs in your body) 2. Developmental factors and stages, growth and puberty for adolescents
You do not have to resort to drastic, extreme or expensive measures necessarily to help lessen the appearance of stretch marks. There are lots that you can do to find ways to make the body’s natural process, dynamics, features and qualities work for you and to your advantage, as opposed to against you! Of course the best way to deal with stretch marks is to try and prevent them in the first place. If you know that you are going to be bulking up then it’s important to put a few preventative measures in place to avoid getting stretch marks.
3. Vitamins and nutrient deficiencies 5. Rapid weight gain or weight loss 6. Sudden change in physical or environmental conditions 7. Medications and steroid use 8. Insufficient skin properties, building blocks and elements, like collagen and elastin (the main ingredients and connective tissue of your skin).
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You can combat stretch marks by eating right. Balanced nutrition, having less body fat and staying hydrated are all great ways to not only watch, lose and maintain your weight throughout your life, it also provides your body with the nutrients to speed up metabolism, manufacture and optimise the collagen and elastin that you need to have glowing and healthy skin - all factors that help reduce the appearance of stretch marks.
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Health & Fitness
Preventing stretch marks is a challenge for anyone wanting to bulk up. By following just a few of these tips you will be on your way to preventing body building stretch marks and helping you reduce the appearance of your stretch marks in the long term.
Here are some simple ways to prevent stretch marks while bulking up: 1. Drink plenty of water. By keeping your body hydrated you are also keeping your skin hydrated. 2. Make sure your diet is balanced and nutritional. If you believe your diet could be improved then be sure to take vitamins which are critical for your overall wellbeing but also your skin, hair and teeth. Eat plenty of fresh produce, fruits and vegetables, healthy oils and low fat foods. Vitamins that are particularly great contributors to the appearance of the quality of your skin are Vitamins C, E, A and zinc. 3. Try not to gain TOO much muscle too quickly while body building. If you have a more steady muscle gain your skin will stretch slowly and naturally, thus lessening the chances of having stretch marks. 4. Avoid stress as much as possible. Making sure you have relaxing periods to yourself and reduce your stress levels will result in less stress on your skin. Of course a perfect time to experience less mental stress is while at the gym.
u o y d i D know? Human Bone is as strong as granite in supporting weight. A block of bone the size of a matchbox can support 9 tonnes – four times as much as concrete can support.
5. Try avoiding large numbers of repetitions of the same lift if you are really concerned about body building stretch marks. 6. Bear in mind too that steroids are said to influence whether you will form stretch marks or not. 7. Pay particular attention to what fuel you put into your body. It is recommended that you bulk clean which requires a steady, slow and very controlled increase in your mass over time. When bulking clean your goal at all times is to carefully plan your meals towards minimizing any fat gains and promote healthy muscle mass. All of the above can contribute not only to your health and well-being, but also the condition of your body and skin. This will ultimately lower your chances of getting stretch marks while body building.
We are about 1cm taller in the morning than in the evening. This is because layers of cartilage in joints get compressed during the day. The strongest muscle in the human body is the tongue. Whilst you may not be able to bench press much with your tongue, it is in fact the strongest muscle in your body in proportion to its size. If you think about it, every time you eat, swallow or talk you use your tongue, ensuring it gets quite a workout throughout the day.
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Health & Fitness
Shoulder workout with dumbbells 1
Seated shoulder press
COSTA KETTLEBELL CLUB
1
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Join Costa Kettlebell Club and get fit for the Summer! Achieve: Increased strength without increased mass, Improved performance in any sporting activity, Fat loss, Improved flexibility, Increased endurance, Increased cardio fitness, Increased resistance to injury, Improved posture.
4 sets, 8 – 12 reps
2
Place a bench into a vertical seated position. Get into the starting position as above.
Push the dumbbells straight up and then back down to the starting position.
3 Try to bring the dumbbells down in line with your head.
2
Standing flys
1
4 sets, 8 – 12 reps
2
Call now to secure your place at the Costa Kettlebell Club Contact David on: 628811337 or Email: costakettlebellclub@ yahoo.com
The starting position is as above; knees slightly bent with dumbbells resting on your thighs.
menandautotrader.com may 2012
Lift the dumbbells in an upward motion as shown above, then bring them back to the start position.
Front raises
1
4 sets, 8 – 12 reps
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With front raises, the dumbbells are held with your hands facing forwards.
3
4
When you lift, bring the weight in line with the top of your shoulder.
4 1
Lift the one dumbbell up, bringing it in line with the centre of your face. This will give extra compression of the shoulder muscle.
Health & Fitness
3
Repeat with the other arm. Alternate your arms to give a rest between each lift.
Rear deltoid lift
4 sets, 8 – 12 reps 2
Place a bench at around 45º and lie chest down with your arms hanging down.
3
Lift the dumbbells up, keeping your chest pressed against the bench. Lift to level with your body.
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Health & Fitness 34
menandautotrader.com may 2012
If you’ve spent some time in a gym and mixed with people who train you will most definitely have heard and received much unsolicited advice from people on what you should and shouldn’t do for maximum results and safety in the gym. But how much truth is there behind what you have heard? Here are some myths disproved.
Health & Fitness
9
popular body building myths
Myth 1: Weight lifting is dangerous. Machines have the reputation to be safer than free weights. But studies tell a different story. • Weight lifting does not produce more injuries compared to machines. • Weight lifting injury rates are lower than in any other sport. Weight lifting is used for rehabilitation because it can prevent and fix injuries. The only way you can injure yourself, is if you use bad technique or don’t control your ego. Use your head and you’ll be safe.
Myth 2: Weight lifting is bad for your joints. Weight lifting is less stressful on your joints than running: it involves controlled, non-impact movements. Weight lifting - and especially strength training - will increase the health of your joints by strengthening the muscles and ligaments that hold them together. • Squatters have healthier knees than non-squatters. Studies performed on top Powerlifters confirm that their knees are in better health than those of the general population. • People who suffer injuries or who have had persistent knee problems for years, reported that their knee pain went away forever after 2-3 months of doing Squats.
Myth 3: Weight lifting causes high blood pressure. Your blood pressure increases when you lift heavy weights. But it returns to normal after finishing your set. That’s how lifting improves your cardiovascular fitness. People who lift weights with the focus on strength training have lower blood pressures than people who don’t exercise. Studies show that regular weight lifting lowers your systolic & diastolic blood pressure.
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Health & Fitness
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Muscle is denser than fat. You’ll look slimmer at the same body-weight if you increase your muscle mass. The huge men you see in muscle magazines are usually supplementing. Many skinny men train 6 times a week but struggle to gain weight. Why? Because they aren’t eating enough. Getting bulky means gaining weight. And to gain weight, you must eat more. Training hard only won’t do the job.
Myth 5: Weight lifting stunts growth. Arnold Schwarzenegger, Lou Ferrigno, Dave Draper, Shaquille O’Neal, David Robinson, Karl Malone, Michael Vick, etc. They all started lifting weights in their early teens and are +6” /1m82 tall. The only way weight lifting can stunt your growth is if you damage your growth plate by letting the bar fall on you. But if you use proper technique, you’ll be safer than with rugby or football where collisions are common. Supervise youth lifting weights. Enforce proper technique and discourage ego. Note that some believe weight lifting can actually stimulate growth because it increases bone mineralisation.
Myth 6: Weight lifting decreases flexibility.
Myth 8: Weight lifting makes you slow.
One of the realisations people who get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tightened your hips, preventing you to Squat correctly.
Strong muscles contract faster and generate more power. That’s why professional athletes like Shaquille O’Neil or Tiger Woods do weight lifting: strength training makes you faster.
Health & Fitness
Myth 4: Weight lifting makes you bulky.
Weight lifting will make you regain your flexibility and maintain it. The Squat especially will give your hip muscles a full stretch. But increasing your muscle mass or strength won’t reduce your flexibility at all.
Myth 7: Muscle turns to fat if you stop weight lifting. Muscle never turns to fat. They’re different tissues. If you stop weight lifting, you also have to eat less than before otherwise you’ll get fat. Some believe that if you train long enough your muscles will never come back to their pre-trained state. This is probably linked to muscle memory: it’s easier to regain muscle than to build it from scratch.
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Myth 9: Weight lifting causes haemorrhoids. The right way to breathe during a lift is to hold your breath and push it against your closed glottis. This keeps your lower back safe by increasing pressure in your abdomen. If you hold your breath and push it towards your anus you can get haemorrhoids. Avoid by breathing correctly: use the Valsalva manoeuvre. Drink lots of water and eat green veggies, fruits & fibre for optimal digestion.
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Health & Fitness
Men’s Hair Men’s grooming thrives on hair removal. The wellgroomed man of today takes care of his excess hair. Statistics show that women find men with short hair more attractive. The AXE survey says only 7% of women are more likely to date the “hairy bloke”. Women are seduced by well-groomed men who shave. So be clean, well-groomed, and don’t show off that chest hair. It’s not attractive.
Yes, some men love it when they’re hairy; but apparently, many men don’t. In an age where smoothness and fairness are also considered good qualities in men, hair removal has also become an option for males. Removing body hair can be a real pain in the backside, as many people around the world are testament to. Bodily hair can be disturbing, especially if you have to deal with special thicker hairs that grow in clumps on random places on the body, such as the chest and back. When the hair on the back has to go, it has to go. Unfortunately, conventional methods of hair removal are often painful and yes, they’re still temporary. The chest can also be troublesome when there’s excessive hair growth there. Women don’t like hairy chests either (well, at least generally). Waxing, probably the most widely used method of hair removal in the West is still painful and hair grows back after only a few weeks.
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menandautotrader.com may 2012
So which are the best hair removal products to use that don’t cause irritation, pimples or ingrown hairs. We have researched the best products for you.
Health & Fitness
Removal Top 4 tested products that work:
1
Veet for Men Hair Removal Foam. This is a great choice for men
2
Revitol Hair Removal Cream for Men. Not only is the cream
3
Nad’s Hair Removal Cream. Nad’s has a men’s line of hair removal
4
Nair for Men Hair Removal Cream. This is designed
with coarse dark body hair. It removes hair instantly and effectively with no mess or dripping. A tip with this one! It is strong so do not go in the sun the same day as using it as the skin will be a bit sensitive and burn. Do not leave it on past the recommended time, as your skin will burn. You can find this in the big Eroski supermarkets on the coast.
mild to the skin, but it removes hairs instantly. The cream also has aloe vera to hydrate the skin. Revitol hair removal lotions are designed for both women and men. For men, the only difference is the lotion is not scented to smell feminine or fruity.
products that includes creams, lotions and gels. They also sell solutions for ingrown hairs. This is also a good product but maybe difficult to find in Spain.
specifically for men. This hair removal cream can be used on the back, chest, arms, and legs. It will give you smooth, cleanlooking skin that lasts days longer than shaving. Nair for Men is dermatologist tested to provide complete hair removal for men. Even if your hair is coarse you can soak your hair in water first, dry it off and then use Nair for Men for improved results.
Steps are basically simple when it comes to hair removal creams. You just have to apply, leave, rinse, and you’re good to go. Meticulously going into the details, however, can serve useful given that hair removal products in the market vary in many aspects. Details like how much you should apply or how long you should leave the cream on your skin will leave bad and good results on your body so it is always wise to read the Directions for Use in the product package. As with all depilatories, you will want to test a small area first to make sure you don’t suffer an allergic reaction. Hair removers are strong stuff. They dissolve your hair! If you are not careful you can end up with a chemical burn.
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