Worried about your Dental Health? Try these 7 Super Foods

By Jenna McCarthy for our content partner: Charge Up For Good Health

Want a camera-ready smile and cavity-free dental health? Brushing and flossing are merely the beginning. Turns out there are a host of incredible edibles that fight bacteria, attack plaque and build enamel with every bite, says Wendy Bazilian, a registered dietitian and author of The Superfoods Rx Diet. Here, her surprising foods for a healthier grin.

1. Whole Grains

You know whole grains are filled with cholesterol-lowering fiber. But were you aware that the B vitamins and iron they contain will help keep your gums healthy too? According to a study of 34,000 men conducted by Canada’s McMaster University, those who ate three daily servings of whole grains -- think brown or wild rice, barley, oatmeal and whole-wheat bread -- were 23 percent less likely to suffer from periodontitis, a severe form of gum disease.

2. Carrots

They’re not just good for your eyes: Carrots are packed with beta-carotene, a powerful antioxidant that is key to building and maintaining strong, healthy teeth. Sweet potatoes and pumpkin are also excellent sources of this wonder nutrient.

3. Celery

Water-rich vegetables like celery cleanse the teeth, washing away sugar and starches that can cause cavities and plaque. In addition, munching on crunchy veggies massages your gums, which increases circulation and can help remove bacteria.

4. Dairy products

Dairy products such as yogurt, low-fat or nonfat milk and cheese are all rich in calcium, a mineral essential for preserving and rebuilding tooth enamel. Calcium also aids in saliva production, which helps kill the bacteria that cause cavities and gum disease.

5. Sesame seeds

Another great calcium source, sesame seeds have a gritty texture that acts like a hundred tiny toothbrushes to tackle plaque buildup. Try them sprinkled on cereal or vegetables, or blend them into into yogurt, soups, and homemade breads and muffins.

6. Lean protein

Eggs, poultry and lean beef are rich in phosphorous, a mineral critical to maintaining strong tooth enamel. In addition, phosphorous helps balance pH levels in the mouth, discouraging the growth of cavity-causing bacteria.

7. Water

Substituting water for sugary sodas and sports drinks may be the tooth-friendliest move you can make. Frequent exposure to liquid sugars allows cavity-causing ingredients to reach the most remote surfaces of teeth and gums. Sugary drinks also contribute to the formation of decay-causing acids in the mouth. (If you must indulge your cola cravings, be sure to sip through a straw to reduce exposure.) Water, on the other hand, contains no harmful ingredients and helps wash away bacteria from food, making it one of the cheapest, best dental health boosters around.

Jenna McCarthy has covered nutrition, fitness
and general health for a variety of national publications, including Allure, Cosmopolitan, Glamour, Ladies’ Home Journal, Real Simple, Self, Men's Fitness and Shape.

More on gum disease from our sponsor

The health benefits of having an active sex life

By Michael Castleman for our content partner: Live Right Live Well

Years ago, Marvin Gaye’s hit, “Sexual Healing,” touted the emotional benefits of lovemaking. But research shows sex can improve physical health as well. So what are the health benefits of sex?

Boosts Immune System
Sex is moderate exercise. Since regular moderate exercise is known to boost immune function, researchers at Wilkes University in Wilkes-Barre, Pa., wondered if lovemaking might do the same. After asking 112 college students how often they had sex, the scientists analyzed samples of the students’ saliva for immunoglobulin A (IgA), a key component of the immune system that helps fight infection. The result: Those who had sex once or twice a week showed significantly higher levels of IgA than those who had sex less often. “Moderately frequent sex enhances immune function and may help prevent illnesses, such as the common cold,” concludes lead researcher and professor of psychology Carl Charnetski.

Lowers Blood Pressure
In a study conducted by the University of Tubingen in Germany and the University of the West of Scotland, researchers asked 51 healthy men and women how often they had sex. After the researchers measured the participants’ blood pressure, they found that as sexual frequency increased, blood pressure decreased. Another study from the University of the West of Scotland showed the same result.

Reduces Risk of Heart Attack
Many men worry that having sex might trigger a heart attack. British researchers at the University of Bristol followed 914 men for up to 20 years and found the opposite. “Middle-aged men should be heartened to know that frequent sexual intercourse … [offers] some protection from fatal coronary events,” concludes lead researcher Shah Ebrahim.

Lowers Risk of Prostate Cancer
National Cancer Institute researchers tracked 29,342 men and found that the more often the men ejaculated, the lower their risk of prostate cancer. Those who reported 21 or more ejaculations a month during their 20s were 33 percent less likely to develop prostate cancer later in life than those who reported only seven ejaculations per month.

Relieves Pain
Sex helps relieve pain in two ways: First, it’s an enjoyable distraction that helps people focus less on their pain. Second, as a form of gentle exercise, sex releases endorphins, the body’s own pain-relieving compounds. In fact, the Arthritis Foundation recommends regular sex to help manage the pain of osteoarthritis, one of the nation’s most prevalent causes of chronic pain.

Deepens Relaxation
Meditative relaxation has been shown to help treat an enormous number of physical ailments, including pain problems, asthma, high blood pressure, heart disease, depression and arthritis. What does this have to do with sex? Sex-related deep-breathing and orgasms are deeply relaxing. So is the whole-body sensual massage that is a part of good sex. In fact, the deep relaxation obtained through sex is very similar to the physiologic relaxation that results from meditation, yoga, tai chi and other stress-management regimens, says Marty Klein, a certified sex therapist, licensed marriage and family therapist, and nationally recognized sex educator based in Palo Alto, Calif. As a result, regular sex with a loving partner offers health and relaxation benefits that are similar to those of massage and other relaxation techniques, he concludes.

Improves Longevity
Immune enhancement, deep relaxation, lower blood pressure and reduced risk of heart attack and prostate cancer are all associated with longer life. Does this mean regular sex can extend life? Yes! At least that’s what British scientists at the University of Bristol concluded from a study of some 900 middle-aged men with no significant differences in age, weight, blood pressure or history of smoking or heart disease. The only real difference was how often the men had sex -- and those who had sex twice a week had half the death rate of those who had sex once a month or less. The researchers’ conclusion: Sex helps prevent death in middle-aged men.

Of course, no one makes love simply to improve health. But the health benefits of sex are an undeniable bonus. And if you like making love to music, play “Sexual Healing.” It’s a catchy tune -- and it’s true!

Michael Castleman has been a sex educator and sex counselor since 1973. He is the publisher of greatsexafter40.com and the author of Sexual Solutions: For Men and the Women Who Love Them and Great Sex: A Man's Guide to the Secrets of Whole-Body Sensuality.

Take control of your fat belly -- Use these tips to get a trim stomach

By Ethan Boldt for our content partner: Men's Life Today, India

You've tried it all: cutting down the carbs, eating endless amounts of chicken breast, exercising like mad. So why are those infernal love handles -- not to mention that below-the-belly-button roll of fat -- still there?

In part, we (as in the fitness media) are to blame. There are hundreds of different ways to put muscle on the body, and these workouts are what fitness and muscle magazines love to feature; it sure beats snore-inducing cardio with another shot of someone running on the beach. But unless you want to look like a bodybuilder (and even those guys do plenty of cardio come cutting time), it’s time to step up the cardio. “You’ve got to train like an athlete to look like an athlete,” says Tom Seabourne, Ph.D., a professor of exercise science at Northeast Texas Community College.

In other words, 30 minutes of slow cardio a few times a week is not enough -- unless you’re happy with your current level of fat stores. If you want to access that fat, says Seabourne, you’ve got to do the right kind of cardio (intervals twice a week), the right kind of weight training (focusing on each muscle group twice a week), and long slow distance (LSD) cardio two to three times a week -- all while eating enough to support your metabolism.

Each form of exercise is essential if you really want to chisel your body down. You need LSD cardio because after your body burns through the glycogen in your muscles, it burns your fat stores next. And while interval training doesn’t burn as much fat during exercise, it burns more calories afterward -- just like strength training does.

Seabourne points out that some guys over-train on LSD cardio while eating too little and neglecting intervals or weights -- therefore slowing their metabolisms and holding on to that stubborn fat. Other guys do a lot of weights and short bouts of cardio, then eat tons of food in order to build muscle -- so their fat stores remain steady or even increase.

The following program was designed by Seabourne to give you the best of both worlds (i.e., recruit more than enough muscle while forcing those stubborn fat stores to surrender, at last).

Follow this program six weeks on and one week off, depending on your body’s ability to avoid over-training mode (in which gains come to a screeching halt while muscle soreness and overall fatigue increase). For some, three weeks may be all you can handle without a break. For others, 12 weeks works.

Weights
You probably have this covered, but here’s a guideline: Lose the bodybuilding program with all the isolation lifts and the absurd amount of exercise sets per body part (e.g., 15 sets of chest). Instead, go with upper-body on Monday and Thursday, then lower-body on Tuesday and Friday -- but only with about 20-30 minutes for each weight-training workout. Aim for two to three sets of two exercises for the major body parts (chest, shoulders, back, quadriceps and core) and two to three sets of one exercise for the smaller body parts (triceps, biceps, hamstrings and calves).

Interval Cardio
Complete two 20- to 30-minute bouts of cardio per week. Always start with a warm-up and end with a cooldown. Examples include:

• On a heavy bag: Three minutes of effort + one-minute recoveries
• On a stationary cycle: 10 cycles of 15-second sprints + 45-second recoveries
• On a treadmill or outside on a grass field: 10 cycles of 10-second sprints + 50-second recoveries

LSD Cardio
Because of the length of each session (60 to 90 minutes), Seabourne’s preference for LSD is nonimpact. “For some, impact LSD, like jogging, can cause unhelpful muscle breakdown -- whereas cycling will not,” he explains.

An LSD cycling, elliptical or stair-climbing program can begin with an hour. Add two minutes a week until you’re moving for 90 minutes. Any more than 90 minutes and you'll need a snack to replenish glycogen stores.

Ethan Boldt writes for Men's Health, Self, and Maximum Fitness. A former certified personal trainer, he co-authored 5-Factor Fitness with celebrity trainer Harley Pasternak.

Keep your resolutions -- Use these tech applications to help you

By Tim Jarvis for our content Partner: Style + Tech For Men -- Handpicked for you by our team

It used to be that new year’s resolutions were as easy to stick to as Bayou beach rocks after the BP oil spill. But technology has finally caught up with your absolute lack of resolve.

Every year, losing weight and saving money top the new year’s resolution hit -- and miss -- list. The great news is that you can stick to these resolutions with an array of gadgets that amounts to a pile of high-tech superglue. The better news? Most of them are cheap -- or free -- thanks to your phone.

“We’re moving into an app-dominated world,” says Eric Schlissel, the owner and CEO of the IT tech support company GeekTek.com, based in Los Angeles. “Gadgets are integrated into what you already carry around, so why spend a lot of money on something your phone can do for the price of a $5 app?”

Here are five resolutions with apps to track ’em:

1. Bring Balance to Your Life

Photo courtesy of rememberthemilk.com

You can balance your checkbook in a way that won’t result in prosecution and make sure to keep that appointment with your defense attorney by adding a task- and time-management app to your smartphone. Schlissel recommends Remember the Milk, a free, feature-packed app that efficiently sorts, prioritizes and color-codes your to-do lists -- and keeps you focused on your goals via IM, email or SMS reminders. Upgrade to a Pro account for $25, and you’ll get priority support and more features.
Platforms: iPhone, Windows Mobile, BlackBerry and Android
RememberTheMilk.com

2. Get a Little Help From Your Friends

Photo courtesy of 43things.com

Now that you’ve got your scheduling sorted, it wouldn’t hurt to have a supportive community to help you keep your resolution. “43Things is a great online goal-setting and networking app (accessible through Facebook) with millions of users,” says Schlissel. You can itemize your goals, browse through other people’s to get ideas, post questions and even track your progress as others cheer you on to the finish line … or root for you to trip over your beer muscle.

Platforms: iPhone

43Things.com

3. Move More



Photo courtesy of runkeeper.com

It’s a novel concept if you want to lose weight: Eat less … and move more! According to Schlissel, one of the most robust and accurate GPS tracking apps for athletes is RunKeeper. Ironically, the app works just as well for cyclists, hikers, skiers, etc. It analyzes your workout and tracks your distance, time and pace. One of its strengths is its interactive website on which you can sign up for the Street Team feature and connect with other users to trade progress reports, motivate each other and even participate in online fitness classes.

Platforms: iPhone and Android

RunKeeper.com

4. Burn-notice Machine

Photo courtesy of worksmartlabs.com

CardioTrainer gets equally high marks from Schlissel. It also utilizes your phone’s GPS to track your workouts and automatically uploads the results to its website. The app is easy to set up and boasts an array of features that includes an integrated calorie-calculator, auto-pause and real-time feedback. Basic CardioTrainer (free) can be upgraded with two premium features: Weight Loss Trainer ($2.99), which lets you set up and track a weight-loss plan, and Race Against Yourself ($2.99), which records your results and sets up competition against your best times.

Platforms: Android

WorkSmartLabs.com

5. Stay Above the Bottom Line

Photo courtesy of mint.com

If you’re looking to avoid writing checks from the prison library this year, it’s time to look into a good financial app. “I think Mint.com is the best financial application out there,” concludes Schlissel. “It tracks your accounts, automatically updates transactions and is easy to use. It’s incredibly useful.” Mint pulls all your financial information into one place, allowing you to see all your balances and transactions together, on the Web or your phone. Even better? Neither the Mint.com app nor access to their website will cost you a dime.

Platforms: iPhone and Android platforms

Mint.com

Tim Jarvis Tim Jarvis is a freelance health, technology and entertainment writer who contributes to O, The Oprah Magazine and the men’s grooming and lifestyle site Men’s Life Today. He is also currently working on a book about the mysteries of quantum mechanics.

Pilates -- What is it and how to do it properly

Pilates is a form of exercise that targets the core of the body. It works on the abdomen, the back and the hips while using the entire body. It increases flexibility, strength, endurance, coordination, and improves posture. The exercises are slow and controlled and each exercise uses the muscles to its maximum capacity. Since pilates utilizes all the muscles in the body, it is more intense and increases the level of resistance in the body. 

Joseph H Pilates, the founder of the pilates methodology was born in Germany. He worked as a nurse in the First World War and during that he developed exercise methods and equipment for injured and immobilized war patients. He believed that physical and mental health are correlated and designed exercise programs to improve concentration, precision, control, breathing, and flowing movements.

Pilates can be done using a number of equipments; however, a mat is sufficient. A few things one must keep in mind while practicing pilates are:

Be comfortable: wear comfortable clothes. You need to do pilates barefoot preferably on a mat. If you are uncomfortable or feel the strain, you should stop immediately. Initially, do not force yourself to do ant posture that you cannot handle.

Breath easy: pilates combines the moves with easy breathing. You need to concentrate on your muscles and unite your mind and body to relieve stress.

Get your heart rate going: you may work the exercises quickly to get your heart rate going.

Be consistent: avoid quick jerky movements and let your body move in a flow.

Enjoy while you do it: make the regime diverse and interesting and enjoy every step of what you are doing.

Brought to you in association with Desi Dieter

How to live healthy to have a good sex life

Written By Michael Castleman for our Content Partner Men's Life Today -- Handpicked for you by our team.

Think what you do today has no bearing on your sex life tomorrow, or the day after? Think again.

The plight of the typical young man isn’t the inability to have sex; it's usually the inability to find someone to have sex with.

Fact is, though, if you think you don’t have to worry about erectile dysfunction (ED) until your hair starts to turn gray, think again. Even in your early 20s, chances are your arteries are already undergoing changes that may culminate years from now in ED.

Fundamentally, erection depends on blood flow into the penis. The more blood, the more reliable and firm your erection. But when arteries become narrowed by cholesterol-rich atherosclerotic plaque deposits, less blood flows into the penis and erections wilt. This becomes apparent by the time a man hits 50.

Harvard researchers tracked 31,742 middle-aged men for 14 years and found that ED is strongly linked to lifestyle factors that spur the growth of atherosclerotic plaques: smoking, obesity, heavy drinking and lack of exercise.

But plaques don’t pop up out of nowhere when you hit 50. They start to develop in childhood. Autopsies of American males killed in their late teens and 20s in accidents or in war consistently show the beginnings of atherosclerotic plaques, which means the beginning of ED.

Meanwhile, a healthy lifestyle keeps blood flowing freely through the arteries and preserves erection function. Healthy living doesn’t mean you’ll have the ability of legends at 90. But if you want to function sexually on Social Security, you’d be smart to adopt a healthy lifestyle now. Here’s how:

Get Regular, Moderate Exercise

Exercise is crucial for arterial health and blood flow into the penis. Exercise lowers cholesterol, which minimizes the deposits (plaques) on artery walls that narrow them and reduce blood flow. A study of middle-aged men at the University of California, San Diego, shows that as regular, moderate exercise increased, erections become more reliable. ED-preventive exercise doesn’t require extreme sports, but rather the equivalent of brisk walking for about an hour a day. “No question about it,” says Hank Wuh, M.D., author of Sexual Fitness. “Regular exercise improves erection function and sex.”

Eat Less Meat, Cheese and Junk Food, and More fruits and Vegetables

Meat, cheese and junk food are high in saturated (animal) fat. Like cholesterol, this fat narrows the arteries, limiting blood flow to the penis. Fruits and vegetables, on the other hand, contain antioxidant nutrients that minimize plaques and improve arterial blood flow. Italian researchers identified 65 men with incipient ED and asked half of them to eat less meat and cheese, and more fruits and vegetables. After two years, those who maintained a high-fat diet continued to have erection difficulties. But those who increased their fruit and vegetable consumption reported significantly less ED.

Lose Excess Weight

According to the Harvard study of middle-aged men, obesity is strongly associated with ED, and weight loss improves erection function. That’s not surprising. As we’ve seen, exercise and a diet low in saturated fat improve erections. They are also cornerstones of weight control. Studies at the Duke University Diet and Fitness Center show that as men lose weight and become more physically active, they report better erections.

Stop Smoking

Cigarettes greatly accelerate the growth of artery-narrowing plaques. A study at the New England Research Institute in Watertown, Mass., shows that smoking almost doubles risk of ED. Australian epidemiologist Christopher Millett, Ph.D., says, “Health promotion programs should use the link between tobacco and ED to help convince men to quit smoking.”

Manage Your Stress

Many young men feel like they have heavy weights on their shoulders. In one recent survey, 60 percent of Americans said they feel they’re “under significant stress” at least once a week. And since the stock market crash last fall, ComPsych, the nation’s largest employee-assistance program, reports that requests for psychotherapy have surged 40 percent.

The biological result of this emotional stress: the release of two hormones (cortisol and adrenaline) that constrict arteries, reducing blood flow into the genitals.

The erection-firming antidote is an ongoing stress-management program. Proven stress relievers include exercise -- aerobic or non-aerobic (e.g., yoga) -- meditation, music (playing or listening to), massage, laughter, hot baths, gardening, caring for a pet, visualization (of relaxing scenes) and quality time with friends, family or a lover. Incorporate one or more into your daily life, or even better, combine them: Exercise with friends or bathe with your girlfriend, for instance.

Bottom line: Couch potatoes are on a one-way trip to ED. But if you get off the sofa, work out and switch from Big Macs to big salads -- with low-fat dressing, of course -- you’re much more likely to maintain firm, reliable erections as you get older and to enjoy satisfying sex.

Michael Castleman is the author of Great Sex: The Man’s Guide to the Secrets of Whole-Body Sensuality. Library Journal has called him “one of the nation’s top health writers.”

How Sport Climbing can help you keep fit

Written By Apoorva Prasad for our content partner Men's Life Today -- Handpicked for you by our team.

At first glance, rock climbing seems complicated, difficult and dangerous. But climbers also look seriously fit, ripped, flexible... and insanely cool. Luckily for the average guy, there's also a very safe, accessible and regulated version of rock climbing – it's called sport climbing, and it's easily do-able in practically every Indian metropolis.

Artificial climbing walls have sprung up all over India in recent years, and top Indian athletes have been competing worldwide. But how can you get started? Ganesh Chettri and Mohit Oberoi are two climbers from wildly different backgrounds and generations. They both have the same advice for young Indians looking to get into the climbing game.

Climb to get fit... Get fit to climb: Climbing itself will get you fit, but you can't start climbing if you're overweight or otherwise physically unprepared for strenuous activity. ”Physical fitness is the most important aspect of sport climbing competitions,” says 28-year-old Chettri, formerly the country's top-ranked sport climber and member of India's national team. A cool head is also important. “Mental preparation is also critical,” adds Chettri, who's now dropped competing in favour of coaching younger climbers to better compete internationally. But starting out doesn't need Olympic levels of fitness or preparation – good old running and swimming are good enough ways to build a base. And mentally, just be ready for something a little out of the normal... and trust your instructor.

But don't over train: Like in any sport, “be careful of overdoing it,” says Mohit Oberoi, who's possibly the country's most experienced rock climber, former national team coach, and the writer of Delhi's only climbing guidebook. “Lots of competition climbers get fatigued when coaches push them to climb till they drop dead. [Figuratively, of course!] That's pointless,” he says.

For Chettri, yoga is a great way to stretch, cool down and balance out sport climbing's twitchy power bursts. “Yoga is both physical and mental,” he says. Just like the sport.

Join a club or your local wall: If you can jog down your street without collapsing, and aren't prone to panic attacks, head over to your nearest sport climbing wall. “Find a local wall, at stadiums, schools or even camps,” says Oberoi, who's also the owner of Outdoor School, which builds international-level competition walls across the country. Most large Indian cities and towns have excellent artificial climbing walls, with a readymade group of people to hang out with and learn the ropes from, so to speak. There are also open groups on Facebook that take first-timers out. At the very worst, you'll make a new group of friends.

Be safe: Safety is pretty crucial for rock climbing. All artificial sport walls come equipped with bolts as well as top rope anchors. As a beginner, you won't be expected to do anything requiring technical rope skills. “I took young people climbing outdoors too, and we just rigged a lot of top-ropes. They don't do any leading,” says Oberoi. 'Leading' is a technical term denoting the practice of a climber clipping a rope to anchors as he climbs to protect him, but still leaving him (or her) open to falls twice the distance to the last anchor. While this is also done on sport climbing walls in India, “beginners don't have to do anything except follow instructions and just climb up”, says Oberoi.

Get a sporting culture: Chettri comes from the Darjeeling, home to India's Sherpa community. India's northeast regularly takes in a large haul of medals in any competition, says Oberoi, because these states have a sporting culture. So it's up to you to get in the spirit and surround yourself with people who think likewise. Rock and sport climbing are addictive, and have a subculture all of their own – once you get immersed, it's hard to get out. And who'd want to?!

Have fun! Climbing comes instinctively to human beings. We're all 96% monkeys anyway – watch any fearless two year old in a jungle gym. As adults, we've forgotten what came naturally to us as kids. Sport climbing is safe, easy and the funnest way to get fit. So get on the wall and have a blast!

Photo: Apoorva Prasad

Apoorva Prasad is the Managing Editor of Men's Life Today India, and former staff writer on Maxim India's launch team. He's also contributed to Outlook Traveller and internationally, Gizmodo, The Australian, France 24 and Climbing magazine, among others. A bit of a climber himself, Apoorva graduated the Nehru Institute of Mountaineering's advanced course in 2002.

Various forms of cancer in Men and the reasons

Data from population based cancer registries show that the most frequently reported cancer sites in males are lung, oesophagus, stomach, and larynx. Here is a list of cancers that are seen in men:

1) Lung cancer: Smoking remains the major cause for lung cancers. However, lung cancer has also been seen in people who have never smoked. The reasons for this could be secondhand smoke (breathing the smoke of others), air pollution, radon gas, asbestos, exposure to cancer causing chemicals among others.

2) Oesophagus cancer: The oesophagus is the wind and food pipe that runs from the throat to the stomach. The cancer cells affect the inside of the esophagus. Though it is not clear what causes esophageal cancer, it is believed to occur when cells in the esophagus develop errors (mutations) in their DNA.

3) Stomach/Gastric cancer: Thesecond most frequent cancer and a leading cause of death from cancer. It can develop in any part of the stomach and spread to other organs. Though the actual cause is still being researched, it has been seen that there are certain risk factors like smoking, family history, poor diet, obesity; lack of exercise, infection with H. pylorican are the known risk factors associated with stomach cancer.

4) Larynx cancer: The larynx which is called the voice box, is a 2-inch-long, tube-shaped organ in the neck. It has been seen that men are four times more likely than women to get cancer of the larynx. The risk factors for this cancer are age, smoking, alcohol, gastroesophageal reflux disease (GERD- which causes stomach acid to flow up into the esophagus), occupation (workers exposed to sulfuric acid mist, nickel , asbestos )have an increased risk of laryngeal cancer.

5) Breast cancer: Men can also develop breast cancer as they also have breast tissue. There are 5 different kinds of breast cancers seen in men: Ductal carcinoma, Invasive ductal carcinoma, Invasive lobular carcinoma, Lobular carcinoma and Paget disease of the nipple.

6) Prostate cancer: The prostate is a small, walnut-sized structure that makes up part of a man′s reproductive system. It is the most common cause of death from cancer in men over age 75. Diet and genetics have been implicated in the development of prostate cancer.

7) Oral cancers: Oral cancers account for four in ten of all cancers in India.Chewing tobacco is one of main risk factors for the development of oral cancer. This is because of the popularity of chewing betel quid’s, tobacco and, a mixture of tobacco, leaves and spices among the Indian population.

Brought to you in association with Desi Dieter

Antioxidants -- How it helps prevent Cancer

While we are talking about cancer there are few terms which we need to understand. Free radicals, antioxidants, oxidative damage, malignant cell growth, metastasis etc. initially it was thought that cancer is caused due to some virus but over the years researchers studied the damage at cellular level and spread of the disease mainly due to free radicals.

In today’s life we are exposed to free radicals which cause oxidative damage leading to unhealthy cell growth. The simple example of oxidative damage is cut apple. If you cut an apple and keep it open for some time, it turns brown in color. If you will apply lemon juice or sugar on the cut side of an apple, it will not turn brown. As application of lemon stops or hiders oxidation activity. Free radicals are very reactive particles which initiate chain reaction causing damage to the cell.

The same principle is applied to our body. Cancer, heart diseases, aging etc is caused due to free radicals also. Harmful ultraviolet rays from sun, X-ray, gamma rays; cigarette smoke, car exhaust, industrial fumes etc expel free radicals. Human body undergoes about 10,000 free radical hits every day. This is where antioxidants play major role and we can lower the chances or prevent the life threatening disease.

Antioxidants are the substance which interferes in the chain reaction of free radical at cellular level. They bind with the unstable atom of free radical and prevent the damage (known as oxidative damage) to the target cell. They are natural substance present in fruits and vegetables, grain, green leafy vegetables. They also improve immunity, decreases chances of plaque formation, aging process etc. Studies have also suggested that consuming antioxidants can revert male infertility.

Top three vitamins which have effective role as an antioxidant are Vitamin A, Vitamin C and Vitamin E. Selenium is potent antioxidant with beneficial effects on skin and hair. Need to incorporate these nutrients in our daily life to fight against cancer and live long young!!

Brought to you in association with Desi Dieter

Super Foods - Tomato

Tomato is an important ingredient in Indian cooking and food preparation. Any curry without tomato is incomplete. This fruit- vegetable has many benefits to fight against different health conditions. It contains Lycopene which fights against diseases. This product is more acceptable for versatile options to process or cook around. Tomato is not a vegetable but a fruit.

Lycopene is a potent anti oxidant that fights against free radical activity. Anti oxidant prevent changes caused at cellular level due to free radicals. So it lowers risk for cardiovascular disease, cancer, plaque formation, aging etc. Lycopene is not produced in the body, so needs to be provided by the diet or supplements. Some other fruits and vegetables do contain Lycopene but tomatoes are the richest source. Rich redness of tomato is due to presence of Lycopene. In today’s life exposure to free radical is difficult to control. Lycopene binds with free radical and excretes it from the body.

A review article of ‘The American journal of lifestyle medicine’ says eating more tomatoes and tomato products can make people healthier and decrease the of conditions such as cancer, osteoporosis and cardiovascular disease. Researcher found that Lycopene is powerful anti oxidant, unlike all other nutrients available in fruits and vegetables. Its bio availability is high after cooking and processing. Tomatoes are abundantly available throughout the year and are accepted by young kid to elders in the home. Recently they are recommended by USFAD in dietary guidelines for American 2010. It is moved to ‘red and orange’ category with suggestion to increase the consumption.

Tomato is frequently studied by the researchers suggest it is not only beneficial in preventing cancer, heart diseases but also helps in managing cholesterol levels. Cancers such as prostate cancer, cervical cancer, colon, rectum, stomach, mouth, pharynx and esophagus have proven to be staved off from increased consumption of Lycopene. Studies suggest that introduction of Lycopene in pre existing cancer cell can prevent the growth. It takes only 540 ml liquid tomato juice to provide benefits of Lycopene. It means daily one glass of tomato juice or tomato soup will help you to fight against diseases.

Many studies and researches are done on health effect of tomato, but still some findings are working on its effect on lipid oxidation and macular degeneration. There are many products available in the market which contains tomato. It is not difficult to fulfill your daily requirement for this food.

Research indicates that Lycopene from tomatoes gets more easily assimilated in the body when available in cooked form. Hence, ketchup is considered as a most bioavailable form of digesting Lycopene as it is processed and in combination with oil.

Ketchup is high on salt and sugar so t may not advised in excess for individuals watching weight or having high B.P. But, you smoke and want to boost you antioxidant capacity than consider a teaspoon of ketchup with a healthy snack. Cut down on your salt and calorie in the next meal. Include plenty of tomato soup and juice in the day.

Brought to you in association with: Desi Dieter

A look at how your hair grows

Written By Dr. Josh Zeichner for our content partner Men's Life Today -- Handpicked for you by our team.

Photo Credit:
©iStockphoto.com/becon

Ever wonder why you’ve got the hair
you’ve got, why the hair on your face feels different than the
hair on your head, or how -- no matter how often you shave -- it just
keeps growing? It’s time to get the facts:

• Hair is a non-living fiber composed primarily of keratin.
• Special bonds within the fiber determine the hair’s physical properties, such as curls.
• Hair color is based on the type and amount of pigment (known as melanin) deposited in the hair as it grows.
• Brown and black hair contain one type of melanin, while red and blond hair contain another.
• Hair with more pigment results in a more intense color, while hair with low pigment levels appears gray.
• Hair lacking pigment altogether is white.

There are many different types of hair on the body, but two main categories are vellus and terminal hairs.

Vellus hairs are small and grow no longer than approximately a half-inch. Terminal hairs, on the other hand, are large and can grow to long lengths. Examples of terminal hairs are those on the scalp and in a man’s beard.

Hair growth is regulated by hormones, such as testosterone. During puberty, hormone levels increase and stimulate vellus hairs to transform into terminal hairs, especially in areas such as a man’s beard.

Hair grows at the rate of approximately a half-inch per month in a three-part cycle:

Stage 1: Anagen is the actively growing stage. The longer anagen is, the longer the hair will ultimately grow. The duration of anagen differs per body part. For example, in the scalp, anagen may last two to six years, while in the mustache only one to four months. Most hairs are actively growing at any given time, at a rate of approximately a half-inch per month.

Stage 2: Catagen is the hair’s degenerating phase, during which hairs thin and lighten at the base.


Stage 3: Telogen, the final phase, is when hair sheds from the body before a new anagen phase begins.

And lastly, FYI: There is no evidence that shaving causes hair to grow in thicker.

Get more fit and healthy with Plyometrics

Written By Ethan Boldt and brought to you by our content partner Men's Life Today -- Handpicked for you by our team.

Elite athletes know plyometrics. Simply put, they know it improves athletic performance by making them quicker and more explosive. Once used in a small percentage of athletic programs, plyometrics are now an integral part of the elite athlete’s regimen, with everyone from Drew Brees to Kevin Durant to Tiger Woods swearing by them.

But the average gym-goer, no matter how fit, probably doesn’t fully understand them. While a plyo program has tremendous value, it is a highly specialized fitness activity that needs to be done in tandem with an overall strengthening program, and it needs to be done right.


The Basics

“Plyometrics capitalizes on strength,” says certified strength and conditioning specialist (CSCS) Gregory Haff, Ph.D., an exercise physiologist at West Virginia University who coaches Olympic weightlifters. In other words, make sure you have a strong base before embarking on a plyo program, especially in your legs, hips and core. If you’re doing plenty of power exercises like squats, lunges, leg presses, stiff-legged dead lifts, leg curls and core moves, then you’re ready.

For the beginner, Haff recommends doing plyos twice a week for 80-100 jumps (do cardio and weights on two to three other days). Your plyo program will consist of a 10- to 20-minute warm-up and only about 10 minutes of plyos. Haff advises a four-to-six week program before a sport season (not during one). If you’re not playing a sport, simply cycle in a month of plyometrics every three to four months.

Why So Limited?

According to Haff, fatigue cuts down your ability to engage the strength-shortening cycle, or SSC, which is what plyometrics is all about.

Any explosive movement involves the two phases of muscular contraction: the eccentric phase (muscle lengthening under tension) followed by the concentric phases (muscle being shortened). A pre-stretch of the muscle lengthens it and creates tension that can be used to increase the concentric contraction, which must immediately follow, or else the tension goes away as heat. Take, for example, the quick countermovement before jumping, when you rapidly switch from descending to ascending. The faster the muscle is stretched eccentrically, the greater the force on the subsequent concentric phase. In other words, the shortest amount of time spent on the ground (amortization) during a jump results in the greatest jumping performance.

Tire your muscles and you’ll lengthen the amortization, which then decreases the effectiveness of the plyometric exercise.

The Warm-up

Complete a dynamic 10- to 20-minute warm-up prior to plyos: high-knee walking, heels-to-butt walking, skipping, walking lunges, shuffling sideways, carioca (moving sideways in a grapevine movement of step, step behind, step in front), running backward with heels hitting butt, rope skipping, and finally dynamic stretches (neck rotations, shoulder rolls, arm rotations, trunk twists, hip rotations, knee rolls, ankle rotations and leg swings).

The Program

The following program was provided by Jim Radcliffe, CSCS, strength coach at the University of Oregon. Use a flat, cushioned surface, and rest for 30 to 60 seconds between each set.

Exercise	# Reps	# Sets
1. Pogo	10	3
2. Squat jump	4 to 6 (first 2 weeks); then 6 to 8	2 (first 2 weeks) to 3
3. Rocket jump	4 to 6	2 (first 2 weeks) to 3
4. Star jump	4 to 6	2 (first 2 weeks) to 3
5. Galloping	10	3
6. Fast skipping	10	3

Pogo: Take upright stance with knees slightly bent, chest out and shoulders back. Jump straight up by projecting hips upward for height, using only lower portion of legs; you’ll resemble a pogo stick, with knees staying slightly bent throughout exercise. With arms bent at 90 degrees, swing them up for each jump to assist. Upon each takeoff, keep toes pointed up (instead of down).

Squat jump: Take relaxed, upright stance with feet about shoulder-width apart. Interlock fingers, and place palms against back of head. Flex downward to half-squat position, then immediately explode upward as high as possible, extending hips, knees and ankles to maximum length as quickly as you can. For first two weeks, pause between each jump.

Rocket jump: Take relaxed, upright stance with feet about shoulder-width apart. Slightly flex arms, and hold them close to body. Flex downward to half-squat position, then immediately explode upward as high as possible, extending whole body (including arms) vertically.

Star jump: Same as rocket jump, except extend limbs outward in all four directions away from body, arms pointed at 10 and 2 o’clock and legs at 7 and 5 o’clock.

Galloping: (For this and the following exercise, you'll need access to a large, open space.) Assume a standing position with one leg in front of the other. Gallop like a horse by pushing off with back leg and foot, and continue to keep same leg behind hips while maintaining other leg in forward position. One foot will always come off the ground before the other. Keep ankle locked to emphasize spring-loaded landing and takeoff. Switch position of legs after 10 gallops.

Fast skipping: Assume a relaxed standing position with one leg slightly forward. Skip as quickly as possible, maintaining close contact with the ground and eliminating air time.

Ethan Boldt writes for such magazines as Men’s Health, Self and Maximum Fitness. A former certified personal trainer, Boldt co-authored 5-Factor Fitness with celebrity trainer Harley Pasternak.

The best Water Sport workouts

Written By Joe Stankowski  and brought to you by our content partner Men's Life Today  -- Handpicked for you by our team.





Sure, all board sports require quick reaction time. And you’ll need to get the hang of good balance before you can hang ten. But you’ll also need power and a good deal of stamina if you want to be a standout in the water. To get those, there are certain exercises you’ll need to do beforehand.
Whether you ride the surf on a long board or prefer to ride the waves behind a high-powered ski boat, just master this workout, and you’ll be chairman of the boards.

Exercise 1: Shoulder Carry

The training tool:
A heavy bag (aka punching bag) from the gym -- or a bag of mulch, sand or any other large object you can shoulder and walk/run with.

The move:
Find an open space (like a parking lot or driveway). Squat down, hoist the heavy bag (or bag of mulch, sand, etc.) onto one shoulder and simply walk forward 20 to 30 yards. Then, set the bag down, turn around, hoist it back up onto the opposite shoulder and return to your starting point. That’s one full rep. Go for six to 10 reps, resting just 30 seconds between reps. Add speed or weight when possible.

But why?

With traditional gym exercises, you typically lift, pump or press weights evenly on both sides of your body. (For example, when you do bicep curls, you lift a 25-pound dumbbell with your right arm while lifting another 25-pound dumbbell with your left arm). But when you’re board-sporting, waves don’t necessarily hit you evenly: At any given moment, you might have to deploy only the muscles on one side of your body to keep your balance on a surfboard. Doing this asymmetrically loaded exercise will help your core develop the ability to handle just about any wave the ocean throws at you while also increasing your stamina. Plus, this is a total body exercise -- meaning, you need less time to train than if you worked each muscle or muscle group individually.
Exercise 2: The Slosh-pipe Hold

The training tool:

For about $20, you can build your own top-notch training tool. Go to your local hardware store and pick up a 10-foot length of 4-inch diameter schedule 40 PVC pipe. Also get an end cap and a threaded cleanout. (If you don’t know much about plumbing materials, just ask.) You’ll also need a small can of PVC adhesive to hold it all together.

The move:
By filling the pipe about one-third to half full with water (thanks to the threaded cleanout fitting, you can adjust the amount at will), you’ll have a total weight of roughly 40 to 50 pounds. Not a big deal when held vertically. The real trick is keeping it level when cradling it horizontally, across the front of your chest, with both arms while standing. As soon as you think you’ve mastered the simple standing-hold described above, try breaking into your board/ski stance and see what you’re made of. Build up to 12 to 15 reps up to a minute each (with a minute between attempts), and there ain’t a wave going to break you down.

But why?

With all that water flying back and forth over a 10-foot track of pipe, you won’t have time to wonder, “Are those my obliques or my rectus abdominis working?” The answer is you’re going to have to hang on with everything you’ve got from the ground up. The very nature of the pipe exercise (water sloshing back and forth unpredictably) means no two workouts will be the same -- forcing your body to adapt to the erratic forces of water nature. So when that rogue wave comes along, you’ll be able to react quickly and have the muscle power to do so.
Exercise 3: Renegade Row

The training tool:

You’ll need one dumbbell, a little bit of floor space and a whole lot of muscle.

The move:

If you’re familiar with the yoga-style “plank,” it’s like that (only much more manly with the addition of the row). With the dumbbell on the floor, get in the top position of a push-up with a slightly wider-than-shoulder-width foot stance. Now grab the dumbbell with one hand and pull your elbow toward the ceiling, bringing the weight next to the bottom of your rib cage -- all while resisting the gravitationally motivated urge to twist, bend or contort your body toward the floor. Do two to three sets (per side), with eight to 12 reps. Rest 60 to 90 seconds between sets.

But why?

This routine challenges core strength and stability at a much higher intensity than any sit-up or crunch ever could. Core strength and stability, as you now know, are essential to maintaining balance on the boards and the planks!

Joe Stankowski is a former power lifter/strongman competitor. “Mighty” Joe Stankowski co-authored The Power of Champions, created the weight loss support group This Workout Doesn’t Suck and is the caffeine-inspired blogger behind MorningCupOfJoe.com.

Expert advise on how to quit smoking

I'm a smoker, which is a huge turnoff to a lot of girls. I'm going to quit on my birthday in September but want all the help I can get. What's the latest research?

Expert Advise By Belisa Vranich, Psy.D. and brought to you by our content partner Men's Life Today -- Handpicked for you by our team.

Well, first of all, congrats! Your choice will expand your dating pool to include nonsmoking babes while drastically lowering your chances of getting lung cancer. Respect.
As for the how-to, the No. 1 rule: Don’t go cold turkey. The likelihood of failure is too high.
Here are some techniques to help you wean yourself off cigarettes for good. I recommend using them all -- the more weapons in your artillery, the better your chances for winning the battle.

• Nicotine patches They look like square opaque adhesive bandages and send nicotine into your blood through the skin. Now you just have to deal with what to do with your hands and mouth.
  
• Zyban This oral medication kills cravings with one awkward side effect: It can make you a bit hornier than usual.
  
• Acupuncture Tiny needles go all around your ear. This treatment is so popular, even hospitals and clinics perform it for all kinds of addictions. It’s worked in Chinese medicine for thousands of years, and it can work for you.
  
• Deep breathing Learning how to breathe -- and not just in an involuntary reflex kind of way -- can produce a calm similar to smoking, which forces you to think about taking deep breaths (something we rarely do during the course of the day).
  
• Tea tree oil toothpicks Munching on these little sticks can satisfy that oral fixation and give you something to do with yourself now that you aren’t holding a butt.

Finally, stay away from smoking friends and activities as much as possible, and don’t be shy about reaching out for support. For more help, call 877-YES-QUIT.

How to be more sexually active by living healthy

Written By Michael Castleman and brought to you by our content partner Men's Life Today -- Handpicked for you by our team.


Think what you do today has no bearing on your sex life tomorrow, or the day after? Think again.


The plight of the typical young man isn’t the inability to have sex; it's usually the inability to find someone to have sex with.

Fact is, though, if you think you don’t have to worry about erectile dysfunction (ED) until your hair starts to turn gray, think again. Even in your early 20s, chances are your arteries are already undergoing changes that may culminate years from now in ED.

Fundamentally, erection depends on blood flow into the penis. The more blood, the more reliable and firm your erection. But when arteries become narrowed by cholesterol-rich atherosclerotic plaque deposits, less blood flows into the penis and erections wilt. This becomes apparent by the time a man hits 50.

Harvard researchers tracked 31,742 middle-aged men for 14 years and found that ED is strongly linked to lifestyle factors that spur the growth of atherosclerotic plaques: smoking, obesity, heavy drinking and lack of exercise.

But plaques don’t pop up out of nowhere when you hit 50. They start to develop in childhood. Autopsies of American males killed in their late teens and 20s in accidents or in war consistently show the beginnings of atherosclerotic plaques, which means the beginning of ED.

Meanwhile, a healthy lifestyle keeps blood flowing freely through the arteries and preserves erection function. Healthy living doesn’t mean you’ll have the ability of legends at 90. But if you want to function sexually on Social Security, you’d be smart to adopt a healthy lifestyle now.

Here’s how:

Get Regular, Moderate Exercise
Exercise is crucial for arterial health and blood flow into the penis. Exercise lowers cholesterol, which minimizes the deposits (plaques) on artery walls that narrow them and reduce blood flow. A study of middle-aged men at the University of California, San Diego, shows that as regular, moderate exercise increased, erections become more reliable. ED-preventive exercise doesn’t require extreme sports, but rather the equivalent of brisk walking for about an hour a day. “No question about it,” says Hank Wuh, M.D., author of Sexual Fitness. “Regular exercise improves erection function and sex.”

Eat Less Meat, Cheese and Junk Food, and More fruits and Vegetables
Meat, cheese and junk food are high in saturated (animal) fat. Like cholesterol, this fat narrows the arteries, limiting blood flow to the penis. Fruits and vegetables, on the other hand, contain antioxidant nutrients that minimize plaques and improve arterial blood flow. Italian researchers identified 65 men with incipient ED and asked half of them to eat less meat and cheese, and more fruits and vegetables. After two years, those who maintained a high-fat diet continued to have erection difficulties. But those who increased their fruit and vegetable consumption reported significantly less ED.

Lose Excess Weight
According to the Harvard study of middle-aged men, obesity is strongly associated with ED, and weight loss improves erection function. That’s not surprising. As we’ve seen, exercise and a diet low in saturated fat improve erections. They are also cornerstones of weight control. Studies at the Duke University Diet and Fitness Center show that as men lose weight and become more physically active, they report better erections.

Stop Smoking
Cigarettes greatly accelerate the growth of artery-narrowing plaques. A study at the New England Research Institute in Watertown, Mass., shows that smoking almost doubles risk of ED. Australian epidemiologist Christopher Millett, Ph.D., says, “Health promotion programs should use the link between tobacco and ED to help convince men to quit smoking.”

Manage Your Stress
Many young men feel like they have heavy weights on their shoulders. In one recent survey, 60 percent of Americans said they feel they’re “under significant stress” at least once a week. And since the stock market crash last fall, ComPsych, the nation’s largest employee-assistance program, reports that requests for psychotherapy have surged 40 percent.

The biological result of this emotional stress: the release of two hormones (cortisol and adrenaline) that constrict arteries, reducing blood flow into the genitals.

The erection-firming antidote is an ongoing stress-management program. Proven stress relievers include exercise -- aerobic or non-aerobic (e.g., yoga) -- meditation, music (playing or listening to), massage, laughter, hot baths, gardening, caring for a pet, visualization (of relaxing scenes) and quality time with friends, family or a lover. Incorporate one or more into your daily life, or even better, combine them: Exercise with friends or bathe with your girlfriend, for instance.

Bottom line: Couch potatoes are on a one-way trip to ED. But if you get off the sofa, work out and switch from Big Macs to big salads -- with low-fat dressing, of course -- you’re much more likely to maintain firm, reliable erections as you get older and to enjoy satisfying sex.

Michael Castleman is the author of Great Sex: The Man’s Guide to the Secrets of Whole-Body Sensuality. Library Journal has called him “one of the nation’s top health writers.”

How even the thin ones can add muscles and put on weight

Written By Ethan Boldt and brought to you by our content partner Men's Life Today-- Handpicked for you by our team.

It's tough to bulk up. But even “hard gainers” can add muscle if they follow these crucial tips.

Some guys put on muscle just by Googling. A lot of men, though, aren’t so lucky. They're “hard gainers,” for whom nothing comes “in bulk.”

But even the skinniest guys can put on some halfway-respectable mass if they work it right. Hey, if you’ve seen Christian Bale’s skeletal stick figure in The Machinist, you’d never guess he could become the buffed Dark Knight. So, if you’d like to go from machinist to Batman, follow these quick, effective tips on how to put on the right kind of weight (muscle, not fat). True, you may not wind up as muscular as the Caped Crusader (genetics can be quite the super-villain), but surely you can look as good as Robin. Here’s how:

Leave the Bodybuilding Routines for the Bodybuilders
You’ve got the latest issue of Muscle Maniacs Magazine in your hand, and you’re tempted to try that chest workout Mr. Galaxy is using. Stop.


“Those magazines are based on steroid bodybuilders, and what works for somebody on steroids doesn’t work for somebody who wants to be natural,” says Fit Chicago owner Clint Phillips, a certified personal trainer. “Many hard gainers think more is better and end up doing an insane amount of sets and reps. They’ll often be in the gym for two or three hours.”

Instead, Phillips recommends spending only 45 minutes to an hour with the weights and no more than two to three weight workouts a week.

To Get Bigger, Go Basic
Get rid of the so-called “shaping exercises” done with little dumbbells -- such as shoulder raises, chest flyes and concentration curls -- as these target only part of a muscle group. Instead, stick with barbell-type moves and heavier weights, and aim for compound movements that involve at least two or more muscle groups, such as the chest, shoulders and triceps for the bench press.

Why? Your muscles respond most to lifting heavier loads, and the impact on the muscles can be considerably magnified by moves that involve more muscle groups. This will enable you to lift even heavier weights and build more muscle thanks to those bigger loads.

“Choose the more difficult movements,” advises certified personal trainer Mike Boyle, who owns Mike Boyle's Strength & Conditioning in Winchester, Mass. Go for the bigger exercises like squats, presses, deadlifts, chin-ups and straight bar curls.

Challenge Yourself
To maximize your gains, choose challenging moves and go hard during every set. “Intensity is much more important to muscle growth than quantity. I would much prefer to see two very intense sets to failure [until you can’t lift anymore] with heavy weights and with forced reps [four to eight] than four to five sets of 12 to 15 reps at moderate intensity,” explains Phillips. For example, if you get to 10 reps with a lot of muscle straining, then you're going too light. Pound up!


Boyle agrees, saying he sees too many guys take the easy route in the weight room. “Many would rather do tricep press-downs than dips, or leg presses than squats … but they’re just cheating themselves of better muscle gains,” he explains.


Choose “Muscle Cardio”
The last thing you need -- after putting your muscles on the get-bigger track -- is going through a long cardio session, which will only whittle down those gains. Inevitably, your body will extract the energy it needs for long cardio from your muscle tissues, no matter how fueled up you are before.


Instead, further enhance the muscle-building process by adding some “muscle cardio” or “explosive cardio” -- short bursts of power followed by longer bouts of rest -- two to three times a week. Do eight rounds of 10 to 20 seconds of high-intensity cardio, such as wind sprints or cycle sprints, followed by 20 to 40 seconds rest.


Master Before-and-after Eating
There’s no shortcut to the muscled-up “after” picture of a stick-figure “before” you. Frankly, a lot of it has to do with what you routinely eat -- including different kinds of carbohydrates and proteins -- before and after workouts, and before and after sleep.


After you wake up, you want to get your muscles back into the anabolic (muscle building) state and out of the catabolic (muscle breakdown) state they fall into by morning time. Susan Kleiner, Ph.D., a registered dietitian and author of Power Eating, recommends eating protein for breakfast to avoid that latter state -- and that’s why eggs are a good start to the day. If you prefer to sip rather than chew early in the day, go with a whey protein shake -- which your muscles rapidly absorb -- with fruit.

Overall, she says that each day hard gainers must consume at least 0.73 grams of protein per pound of body weight and 2.73 or more grams of carbohydrates. In other words, if you're 180 pounds -- and don’t worry, you’ll get there -- that means 131.4 grams of protein and 491.4 grams of carbohydrates per day. If you have five meals per day, that translates to 26.3 grams of protein (equivalent to about four eggs) and 98.3 grams of carbohydrates (about five pancakes) per meal. A four-ounce chicken sandwich with a side of brown rice and vegetables would be a perfectly balanced meal.

Two to three hours before the workout, down a carbohydrate-protein mixture, such as a mixed-nutrient sports bar or a PB&J. Kleiner says it will provide immediate energy and decrease the negative effects of exercise, such as damage to muscle tissue and muscle soreness.

After your workout, don’t waste any time. “Within 15 to 30 minutes after setting down that last weight, take in some carbohydrates to refill your glycogen stores, build new proteins and refuel for tomorrow’s training session,” urges Kleiner.

Lastly, before bed, switch out the fast-digesting whey protein for slow-digesting, time-release proteins like casein protein powder and dairy food. Says Kleiner, this will help keep your body in muscle-building state during the dark night.


Or is that, “dark knight?”

Ethan Boldt writes for such magazines as Men's Health, Self and Maximum Fitness. A former certified personal trainer, Boldt co-authored 5-Factor Fitness with celebrity trainer Harley Pasternak.