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The 5 key pillars of optimal male fitness
Bookmark this or stay an average man
Bookmark this or stay an average man
What does optimal male health look like?
Lean
Happy
Muscular
Energetic
Confident
High libido
Strong lungs
Strong heart
Highly focused
Strong erections
High testosterone
Robust immune system
Getting the 👇🏾 pillars dialled in is how you achieve this
Lean
Happy
Muscular
Energetic
Confident
High libido
Strong lungs
Strong heart
Highly focused
Strong erections
High testosterone
Robust immune system
Getting the 👇🏾 pillars dialled in is how you achieve this
1. Nutrition
It should be no secret that 80% of testosterone production, fat loss & muscle mass gains are down to what you put in your mouth.
As the old saying goes "You can't out train a bad diet."
If you aren't optimizing your diet
T, fat loss, gut & muscle health suffer
It should be no secret that 80% of testosterone production, fat loss & muscle mass gains are down to what you put in your mouth.
As the old saying goes "You can't out train a bad diet."
If you aren't optimizing your diet
T, fat loss, gut & muscle health suffer
7 Exercises to transform every mans physique
Bookmark this if you want to carve yourself an elite male body
Bookmark this if you want to carve yourself an elite male body
1. Squats
The "King" of barbell compound exercises for very good reason.
Squats use all the muscles in your legs & will help you
Run faster
Be stronger
Jump higher
Improve balance
Improve posture
Improve mobility
Increase testosterone
Skipping them won’t do you any favors!
The "King" of barbell compound exercises for very good reason.
Squats use all the muscles in your legs & will help you
Run faster
Be stronger
Jump higher
Improve balance
Improve posture
Improve mobility
Increase testosterone
Skipping them won’t do you any favors!
2. Bench Press
The bench press works your chest, triceps & delts
You should make sure you are doing every variation (Flat, incline
decline) with a slightly heavier focus on incline as it will develop your chest the most
For a strong & muscular upper body benching is king
The bench press works your chest, triceps & delts
You should make sure you are doing every variation (Flat, incline
decline) with a slightly heavier focus on incline as it will develop your chest the most
For a strong & muscular upper body benching is king
7 key mistakes stopping men gaining muscle mass
- Thread -
- Thread -
1. Not eating enough
You need to eat enough
1. Protein
2. Calories
3. Unprocessed carbs
You will struggle to gain muscle mass if you eat too few calories
If have very low/ 0 carbs, you will struggle to gain
You want 1 - 1.2 grams of whole protein to lbs of body weight
You need to eat enough
1. Protein
2. Calories
3. Unprocessed carbs
You will struggle to gain muscle mass if you eat too few calories
If have very low/ 0 carbs, you will struggle to gain
You want 1 - 1.2 grams of whole protein to lbs of body weight
2. Neglecting Sleep
If you want to build muscle mass, you need your body to recover & that means getting quality sleep.
You should be aiming for 7 – 9 hours daily.
Set yourself a sleep schedule & stick to it.
Meditation
Magnesium
Blackout curtains
All help you sleep better
If you want to build muscle mass, you need your body to recover & that means getting quality sleep.
You should be aiming for 7 – 9 hours daily.
Set yourself a sleep schedule & stick to it.
Meditation
Magnesium
Blackout curtains
All help you sleep better
4 in 5 suicides are by men, men report lower levels of life satisfaction and men are less likely to access psychological therapies than women, representing only 36% of referrals for NHS talking therapies.
#menshealthweek is a chance for us to think about our mental health
#menshealthweek is a chance for us to think about our mental health
As part of encouraging us to do a #ManMOT, @MensHealthForum are encouraging us to take a Man MOT for the Mind - an interactive a tool-kit of checks and challenges to help keep us in a good place or take us to a better one.
menshealthforum.org.uk/man-mot-mind
menshealthforum.org.uk/man-mot-mind
@MensHealthForum This #menshealthweek, why not visit @GoodThinkingUK and try their self-assessment tool to help you understand and manage your stress better
good-thinking.uk/stress/
good-thinking.uk/stress/
This week is #MensHealthWeek and this year we are being encouraged to take a #ManMOT
The pandemic has meant that many of us have not been able to give our health the attention it needs. This week is a chance to take notice of what's going on in our bodies and minds.
The pandemic has meant that many of us have not been able to give our health the attention it needs. This week is a chance to take notice of what's going on in our bodies and minds.
1 in 5 men die before the age of 65 with cancer being one of the biggest causes. We know that 50,000 of us missed a cancer diagnosis during the pandemic and that early-stage cancer diagnoses fell by a third, with prostate cancer diagnoses down 29%.
nhs.uk/conditions/pro…
nhs.uk/conditions/pro…
Cardiovascular disease, another leading cause of death among men, is largely preventable but the pandemic has negatively affected CVD prevention with new diagnoses down, reviews for people with known risk factors delayed, and healthy behaviours reduced.
nhs.uk/conditions/car…
nhs.uk/conditions/car…
The mind/mana is denoted by the Moon. The inherent nature of the Mind is to desire and needs an anchor for guidance for fulfillment. The planets that give Gati or direction to the mana are the ones in 2/12 and/or/ planet(s) conjoining and/or Kendras to it (Moon). #JyotishKatti
The absence of ALL the above can denote a mind that has no fixed desire. Is this good? For spirituality, this can be a plus. However, for mundane matters, this can be a -ve. This is called Kemadruma Yoga. Is there any remedy for this?
Before I get to the remedy we need to take a deep dive. What is this all about? It is for a very important reason, that the maharishis have given importance to Chandra Lagna. The chart viewed from Moon as Lagna shows our emotional makeup. The quality of various responses.
'Man up!"
This is why many men don't talk about their #mentalhealth struggles and it's a major issue. It's also why suicide remains one of the biggest killers of men around the world.
Here are 10 tips for men to improve their mental health.
#AvonsPracticalTips #MensHealthWeek
This is why many men don't talk about their #mentalhealth struggles and it's a major issue. It's also why suicide remains one of the biggest killers of men around the world.
Here are 10 tips for men to improve their mental health.
#AvonsPracticalTips #MensHealthWeek
1. Talk
Without doubt, this is the most important step you can take as a man. It's important to reach out to family or friends when you’re struggling, however impossible it may seem at the time. Opening up about your problems can literally save your life.
#AvonsPracticalTips
Without doubt, this is the most important step you can take as a man. It's important to reach out to family or friends when you’re struggling, however impossible it may seem at the time. Opening up about your problems can literally save your life.
#AvonsPracticalTips
2. Get therapy
Following on from talking, therapy is important for men - be it group therapy or engaging a private therapist. The benefits of sharing negative thoughts locked inside your head, with an impartial and non-judgmental listener is immeasurable.
#AvonsPracticalTips
Following on from talking, therapy is important for men - be it group therapy or engaging a private therapist. The benefits of sharing negative thoughts locked inside your head, with an impartial and non-judgmental listener is immeasurable.
#AvonsPracticalTips
"I don't waste time getting ready for work,15 minutes & I'm done!"
Later, you'll wonder why 'unmoisturized' is the first name of some people's on Twitter.
Dear men, let's talk about taking care of your body so it can take care of you.
#MensHealthWeek #AvonsPracticalTips
Later, you'll wonder why 'unmoisturized' is the first name of some people's on Twitter.
Dear men, let's talk about taking care of your body so it can take care of you.
#MensHealthWeek #AvonsPracticalTips
Mistake #1: Underrating how your body is changing with time.
At 30, you no longer dress as you do at 15. Your style reflects your age and this should apply to your grooming and health habits too.
#AvonsPracticalTips #MensHealthWeek
At 30, you no longer dress as you do at 15. Your style reflects your age and this should apply to your grooming and health habits too.
#AvonsPracticalTips #MensHealthWeek
At 20, you can overlook minor pains in your body as it repairs and heals at a rapid pace but at 40, unchecked minor pains can lead to major diseases if they are not addressed early.
You may feel young at heart but you're actually not.
#AvonsPracticalTips #MensHealthWeek
You may feel young at heart but you're actually not.
#AvonsPracticalTips #MensHealthWeek
En 1994, el senador Bob Dole y el congresista Bill Richardson promovieron la semana (y el mes) de la salud masculina. #MensHealthWeek
menshealthmonth.org/imhw/imhw.html
(Abro hilo)
menshealthmonth.org/imhw/imhw.html
(Abro hilo)
2) Tal como recoge Men’s Health Network, la iniciativa se orienta a “aumentar la concienciaciĂłn en problemas de salud prevenibles (mentales y fĂsicos) en hombres y niños”.
menshealthnetwork.org/Library/Mens-H… #MensHealthWeek
menshealthnetwork.org/Library/Mens-H… #MensHealthWeek
3) Recientemente, el presidente @realDonaldTrump publicó un mensaje de apoyo a la campaña.
whitehouse.gov/briefings-stat…
whitehouse.gov/briefings-stat…
