9 Best Supplements For Men

9 Best Supplements For Men

After reading this article I think I’m going to try Quercetin!

Fish Oil

Problem: Heart disease

Loaded with the essential omega-3 fatty acids EPA and DHA, fish oil can reduce triglycerides, boost HDL (“good”) cholesterol, and lower blood pressure. But your heart isn't the only beneficiary: The healthy fats may also reduce inflammation and improve cognitive performance.
You don't need a prescription to turn around your cholesterol numbers -- just a fork. Make these 12 Food Swaps to Lower Your Cholesterol Levels.

Dose: At least 500 mg DHA and 500 mg EPA daily

Our pick: Kirkland Signature; nordicnaturals.com ($10/400 soft gels)

Natural Sources: Salmon, tuna, or other fatty fish


Psyllium Husk
Problem: Diabetes

This fiber is more than a colon clearer. According to an August 2012 review, the addition of psyllium to your diet reduces blood sugar levels and insulin response. It was also shown to suppress ghrelin, a hormone that makes you hungry. Psyllium is one of five soluble fibers approved by the FDA for lowering LDL cholesterol.

Dose: 20 to 35 g/day, divided and taken with at least 8 ounces of liquid

Our pick: GNC Natural Brand Psyllium Seed Husk; gnc.com ($15)

Natural Sources: Some fortified cereal grains

Quercetin
Problem: Low endurance

Want to extend your cardio session? People who didn't exercise regularly but took 500 mg of this antioxidant twice a day for a week were able to bicycle 13 percent longer than the placebo group, a University of South Carolina study found. Overall, research shows that quercetin can improve your endurance capacity by about 3 percent. Sick of the treadmill? Try one of these 3 New Cardio Workouts You've Never Tried.
Dose: Up to 500 mg, twice a day 

Our pick: Jarrow Formulas Quercetin 500; vitaminexpress.com ($24/100 capsules)

Natural Sources: Red wine, parsley, grapefruit, onions, apples


Glucosamine
Problem: Joint pain

One study found that glucosamine, a building block of cartilage, is more effective than acetaminophen (a.k.a. Tylenol) at relieving symptoms of knee osteoarthritis, often caused in younger men by joint injury. Other research suggests that taking glucosamine may play a small role in slowing the progression of osteoarthritis.

Dose: 1,500 mg glucosamine/day

Our pick: Puritan's Pride Glucosamine 1,500 mg; puritan.com ($48/360 caplets)

Natural sources: Crustacean shells

Vitamin C
Problem: Injury

One in 10 men don't get enough vitamin C in their diets, according to the Centers for Disease Control and Prevention. Vitamin C helps protect your cells from the tissue-damaging free radicals produced by exercise. It also helps heal wounds, and it's key to production of the collagen found in ligaments and tendons.

Dose: Up to 1,000 mg/day in spaced doses

Our pick: Ester-C, 500 mg; cvs.com ($11/90 tablets)

Natural sources: Citrus fruits, sweet peppers, broccoli, kale, brussels sprouts

Lycopene
Problem: Prostate-cancer risk

Found in tomatoes, this potent antioxidant may slow the progression of early prostate cancer to a near-halt, according to a paper in Cancer Causes Control reviewing recent research. It may work by altering hormone metabolism and by causing cancer cells to self-destruct.

Dose: 15 to 20 mg/day

Our pick: Carlson Labs Lycopene (Tomato-Free), 15 mg; carlsonlabs.com ($50/180 tablets)

Natural Sources: Fresh or cooked tomatoes, and fruits with red/pink flesh

SAMe
Problem: Depression

Talk about head-to-toe relief: A synthetic form of a dietary amino acid, SAMe has been found to treat depression as effectively as prescription antidepressants, according to a Harvard Medical School study. It has also been shown to reduce joint pain and inflammation.

Dose: 600 to 1,600 mg/day depending on the condition

Our pick: Jarrow Formulas SAM-e 200; gnc.com ($40/60 tablets)

Natural sources: Made in your body, possibly after eating meats, greens, and oranges

Magnesium
Problem: Anxiety/Stress

Chalk up your commute stress to a lack of this natural mineral. People with low levels of magnesium are constantly pumping more adrenaline than normal, and having too little of the nutrient in your body can trigger stress, according to a 2012 review in the journal Nutrition Reviews. Low levels of this lightweight mineral are also linked to big problems like depression, ADHD, schizophrenia, type 2 diabetes, and colon cancer, though some of the associations need more research to be understood.

Dose: 400 mg/day

Our pick: Now Magnesium Citrate; gnc.com ($26/180 softgels)

Natural sources: Cooked black beans, almonds, scallops

EGCG
Problem: Extra body fat

Men who took green-tea extract burned 17 percent more fat after moderate exercise than those taking placebos, according to one study. EGCG, the most active antioxidant in green tea, is also thought to help prevent certain types of cancer and can improve heart health. Trying to shed a few pounds? Recognize the 21 Restaurant Menu Terms You Must Avoid.

Dose: 890 mg/day green tea extract (containing 340 mg of EGCG)

Our pick: Green Tea EGCG-200; procapslabs.com ($15/30 capsules)

Natural sources: Green tea

How to Lose 3 Inches off Your Waist in a Month

Here is an interesting article by Nicole Hogan found on www.livestrong.com:

I think if you tried this 9 step program you would indeed lose three inches off of your waist in a month!

A flat, trim and toned stomach can complement your physique and add shape to your body. Doing crunches every night will not put you on the path to a tighter midsection. Losing weight in the stomach requires reducing your overall body weight. Adopt healthy eating habits while engaging in resistance training workouts and cardiovascular exercise to lose weight and trim three inches off of your stomach in one month.

Step 1

Record your waist measurements. Use this as a baseline to track your progress over the next month.

Step 2

Engage in 30 minutes of cardiovascular exercise five days per week on an empty stomach in the mornings. Performing cardio on an empty stomach burns more stored body fat as fuel because your body's glycogen stores have been depleted during sleep, according to Bodybuilding.com. Walk on the treadmill, step on the stair stepper, ride the recumbent bike or jog outdoors.

Step 3

Perform total body strength training workouts three days per week to develop muscle and increase metabolism. Execute one exercise per muscle group, such as pushups, lunges, bent-over rows, squats, bicep curls, tricep dips and overhead shoulder presses. Perform each exercise for 60 seconds. Rotate through the circuit of exercises for 30 minutes.

Step 4

Work your abdominal muscles twice per week. Perform an exercise for each section of the abs, such as stability ball crunches, leg raises, side bends and hip raises for three sets of 25 repetitions. Execute three sets of plank holds at the end of the workout --- hold your body in a pushup position on your elbows for 30 seconds. You many not be able to spot-reduce fat from your stomach, but you can target stomach muscles for toning through these exercises.

Step 5

Eat healthy. Consume plenty of vegetables and fruits, whole grains, unsaturated fats such as seeds and olive oil, low-fat dairy products, fish, lean meats, eggs and poultry. Avoid processed foods, which are high in added sugar, fat and salt.

Step 6

Consume fewer calories each day to promote weight loss. Monitor your calories using an online food journal, such as LIVESTRONG.com's My Plate. Decrease your calorie intake by 500 calories per day to lose 1 lb. per week on average.

Step 7

Cut back on sodium, which can cause bloating and weight gain in the midsection. Season your meals with herbs and spices instead of salt. Flavor your salads with fruits and vegetables. Stay away from high-sodium processed foods such as frozen dinners, bacon and boxed meals.

Step 8

Drink plenty of water to reduce belly bloating caused by water retention. Carry a water bottle with you throughout the day to stay hydrated. Aim for at least eight 8 oz. glasses of water per day.

Step 9

Take your waist measurements after one month to gauge results.

Super Workout for Group PT -- Deck of Cards

  Want an awesome workout for your group PT session?  Try this one.  All you need is a standard deck of cards.  This is how our group utilizes them:

1.  Shuffle the cards and then have someone from your group cut the deck.

2.  Start flipping over cards one at a time.  For each card do the following exercises:

(for cards numbered 2 - 10)

Hearts:  If you see a heart do five jumping jacks multiplied by the number on the card.  So if a 10 of hearts comes up, do 50 jumping jacks.  If a 2 of hearts comes up do 10 jumping jacks.

Diamonds:  Burpees.  Do one burpee for whatever numbered card you pull.

Spades:  Sit-ups.  Do one situp for whatever numbered card you pull.  Yes doing only 2 sit-ups for a 2 of spades may seem silly, but since you are doing all 52 cards one right after the other, a 2 of spades will be a welcome draw.

Clubs:  Push-ups.  Do one push-up for whatever numbered card you pull. 

Each time you flip over a Jack, do 10 mountain-climbers.

Each time you flip over a Queen do 10 lunges (1 lunge per leg -- so actually 20 lunges total per card)

Each time you flip over a King do 30 seconds of plank.

Each time you flip over an Ace do 30 seconds of flutter kicks.

3.  Make sure you have flipped over every card one at a time.  By the end of the workout you will have completed all 52 cards and a ton of exercies. 

We usually take a break in the middle of the workout (middle of the deck) to rest and make sure we are drinking plenty of water. 

If you try this routine-- I guarantee you will sweat and get a nice full-body workout.

How to Lose Weight Fast

 

     It is sad to say that sometimes we don’t take care of our physical fitness and need to lose inches off of our waist and pounds as fast as possible.  I’ve been pretty good over the years because I can’t bear to eat this soup, or follow this diet anymore.  The soup I’m about to present to you is really good, but after eating it as much as I have -- every time I think of it my mouth waters and I get that semi-nauseous feeling.  But one thing is for sure -- this diet is the best diet in the world for losing weight super fast.

    The last time I did it was over 15 years ago.  But I lost about 12 pounds in a week -- it works.

The bottom line of the diet is that you can eat as much cabbage soup as you like.  But you are limited as to everything else you eat.  Here is how the diet goes day by day -- and you can only eat those things listed day by day plus as much soup as you can eat:

First Day - All fruit is fine, except bananas; 

soup
Day 2 - Any and all vegetables, baked potato with butter for dinner; 

soup
Day 3 - Combine Day 1 and 2, without potato; 

soup
Day 4 - Up to six bananas, all the skim milk you want; 

soup
Day 5 - 10 to 20 ounces of beef, a can of tomatoes, 6 to 8 glasses of water; 

soup
Day 6 - All the beef and vegetables you want; 

soup 
Day 7 - Brown rice, unsweetened fruit juices and vegetables; 

Note: No bread, alcohol, or carbonated beverages - not even diet soda

       If you follow this seven day diet,  you will lose a lot of weight.  I understand that it was first developed for those about to undergo surgery who needed to lose weight fast.  It is really healthy for you and it works, but I warn you.  It takes determination.  The first two days the soup tastes great...but by day four....you’ll feel like an Israelite begging God for something other than manna.  

      When I first tried the diet I made it to day four and asked my wife what I could eat for day four.  She couldn’t remember -- she had only ever made it to day three!  That’s how tough it is.  Nevertheless, if you try it, you will succeed.  This one is a guarantee. 

Here is the recipe:

Ingredients:

•               6 large green onions (1 bunch)

•               2 green bell peppers

•               1 or 2 cans of tomatoes (14.5 ounce size, diced or whole)

•               1 bunch celery, sliced

•               1/2 head cabbage, chopped

•               1 package (Lipton) onion soup mix

•               1 or 2 cubes bouillon (optional)

•               1 48 oz can V8 juice, or 6 cups water or light chicken or vegetable broth

•               Season to taste with salt, pepper, parsley, curry, garlic powder, etc.*

Preparation:

Simmer or slow cook all until soup is done. *If slow cooking, add seasonings about an hour before done. Eat all the soup you want, whenever you want.

Insanity by Beachbody

    Does Insanity work?  Is it worth it?  The simple answer is yes.  I did Insanity two years ago and got great results.  I lost about 15 pounds and about 3-4 inches off of my waist.  I have been thinking about doing it again, but the only thing holding me back is the fact that I know that Insanity is incredibly intense.  You sweat like you have never sweat before.  It is truly a great workout.

     Here are the benefits of Insanity if you are considering purchasing it:

1.  It is all plyometrics and aerobic training without any weights.  In other words, you do all the exercises with only you own body-weight and no bands, bar-bells, or anything else.  This is great if you travel a lot because you can do it anywhere.  You just need a space where you can jump.

2.  It is a short but extreme workout that will make you sweat like you have never sweat before.

3.  You learn how to truly stretch.  I still use the stretch routine every time I run or do any other workout.  It is amazing how much better I feel after I use what Sean T taught me.

4.  It has a lot of variety.  Just as you get used to the first 30 days, the second 30 days crank up a notch and you are going harder and doing a different variety of exercise.

5.  You will see results.  If you do this every day, I guarantee you will lose weight.  

6.  Beachbody has a terrific support system.  If you log on to their website (www.teambeachbody.com) you will be able to interact with others doing the system and get encouragement from all sources.

7.  You’ll be motivated to eat better.  Heck, I even tried Shakeology and quite frankly -- other than the expensive price -- I really like it.

8.  Sean T is exceptionally motivating.

9.  It is hard, but fun.

10.  Believe it or not, it did help my run by helping my endurance.  Ok....I think I’ve convinced myself, time to do another round of Insanity!

What do you think?  Have you tried Insanity?  Did it work for you?

Increase Your Push-ups and Sit-ups

     Got any ideas on how to increase the number of push-ups and sit-ups you can do?  I have a few.  One that I recently started doing really works.  I have three children.  My youngest is a 9 year old son.  He is really good most of the time, but as you can imagine anytime I ask him to do his chores he is prone to complain.  My solution?  He does push-ups every time he complains.  The catch -- I have to do them with him.  In other words, I won’t make him do anything I myself am not willing to do.  He knows now that anytime he even has a negative look on his face -- we will both be doing push-ups.
     The other day I was a little upset about something and he caught me complaining.  With the wisdom of a 9-year-old, he said, “Dad -- time to do push-ups!”  Before I could even muster a defense, he was already on the floor doing his set.  I have to admit I’m doing a ton more push-ups now than I ever did.  The last time I worked out with my unit, I was able to do about 10 more total than I usually do --- so I know this system is working.
     To improve my sit-ups, we now alternate between push-ups and sit-ups every time either of us complain.  If you are serious about trying this out -- it will not only improve your attitude and that of your children, it will also improve your PT score.  We do the push-ups or sit-ups anywhere we happen to be.  So even if we are in the mall and one of us complains, we will drop immediately and start doing push-ups.  If you do this, like we do...be sure to have some hand sanitizer on you.  There are some pretty nasty floors out there!

    The key to improving your sit-ups and push-ups is repetition.  You have to do them!  So if you don’t have kids, or you don’t want to discipline them in the manner I do, try something that works for you.  I used to work in an office that had automatic lights that would go on when they sensed movement and off when a certain period of time passed without movement.  If you were at your desk working, they wouldn’t sense your movement and the lights would go out.  This was a big pain for my paralegal and I as we might be in the middle of typing out a document when the lights would go out.  The only way to turn the lights back on was to move to the middle of the room.

     We turned this movement into a game and decided that every time the lights went out -- it was time to do either push-ups or sit-ups.  This worked, but I lost my motivation when I moved offices.  If you have a similar regular event -- this might be your key.  As said before, if you just practice you will get better.  I’d be curious to hear from you -- what have you done to increase the number of push-ups on your PT test?