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Men’s Health

A Doctor Shared the Top 10 Fitness Mistakes His Patients Make



Failures at the gym are not just a source of embarrassment; they can also be very dangerous. From overtraining to wrong fitness tips or too much too fast, it’s important to protect your body from injury and to give you the best possible chance of achieving sustainable, long-term results.

In a recent video, Dr. Mike Varshavski, better known as YouTubes Doctor Mike, discussed some of the most common mistakes patients made early on their fitness journey and gave some advice for beginners looking to start working safely.

Thinking exercise is all you need

When there are other important factors like diet, many people trying to lose weight consider exercise their only best method of losing fat, explains Mike. “70 to 80 percent of the weight loss that occurs is from the food you eat,” he says. “You should think about rest, sleep, diet and exercise. You can’t just focus on one pillar.”

Trying to “reduce fat on the spot”

“It does not exist!” Says Mike. “It’s been tested over and over … you need to reduce your overall body fat content to see more muscular definition.” He cites a study of tennis players who may predictably have more muscle in their dominant forearms than in their non-dominant arms – but the fat content in each arm is exactly the same.

Fitness fashions

“The easier your workouts are, the more likely you are to achieve long-term success,” says Mike. “I’m talking about combining some cardio with some good old-fashioned compound lifting moves.”

Immediate replenishment of food supplements

“You don’t have to go to the supplement store to go shopping,” he says. “You need to become consistent with your workouts first. You need to make sure that you are following the correct protocols, eating healthy, and recovering properly.” He points out that the benefits you will see from supplements are negligible at such an early stage in your fitness journey.

Grab the cardio equipment

Mike admits that someone who walks or runs on a treadmill while holding on to their sides is one of his favorite annoyances and something he sees way too often when he’s at the gym. “Essentially, you decrease the intensity of the exercise, decrease the load on your core, so make your core weaker, violate your posture, and when you create an incline on the treadmill, hold on tight to actually decrease that incline.”

Fixing on numbers

“Tracking can be interesting and fun, but obsessing over those numbers is really counterproductive,” says Mike. “When you turn up regularly, it means so much more than intensity, how hard you train, how much weight you lift, and how many calories you burn. Forget the numbers, especially when you’re starting out. Focus on showing up, having a good time, and enjoying the process. “

Too fast too hard hard

Mike has treated many patients who had an amazing first session with a personal trainer and then got sick or injured from giving everything and pushing themselves further than their body was ready. “You should never give everything in your first training session,” he says. “It increases the risk of injury and makes you less motivated to go back to the gym.”

Stretch the wrong way

“I tell everyone to warm up well before any type of exercise, but it is not mandatory that you stretch,” says Mike, who suggests increasing the blood flow through the muscles and increasing the heart rate. “Stretching can and should be reserved for the end of your workout.”

Skip weights

According to Mike, if you avoid weight training in your workout, you’re leaving a number of benefits on the table, including improving your metabolism, helping the body’s ability to burn calories, improving posture and balance, and promoting better sleep .

Neglect recovery

Providing your body with adequate rest, protein intake, sleep, and hydration are all important in helping your muscles heal and get stronger after exercise, while reducing the risk of injury during exercise. “It’s actually been proven that when you overtrain and sleep, your stress hormones can peak and stay chronically high, which can hinder your progress and increase your risk of injury,” he says.

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Men’s Health

Illinois men’s basketball dominates in Big Ten opener against Rutgers



Cameron Krasucki

Jacob Grandison guards Caleb McConnell during the game against Rutgers tonight. The Illinois won the Big Ten’s inaugural game against Rutgers.

Illinois Men’s Basketball Big Ten home opener against Rutgers ended in victory on Friday, 86-51.

“We’re getting better, there is no doubt that we’re getting better,” said head coach Brad Underwood. “We slowly identify roles and what they look like, we move the ball much better.”

Alfonso Plummer had another performance of 20 points plus, making it his fourth in a row. He scored 24 points and was 8-15 in his field goals and 100% in free throws with five tries.

Despite the slow start of both teams, the Illinois got into the groove after the five-minute mark. A jumper from Plummer and a threesome from Luke Goode after a three-minute goal drought helped to start the dominance on the field.

A 10-0 run from Illinois put the team in a double-digit lead. Then Jacob Grandison came from the bank and immediately brought in a lot of energy.

He earned 12 points when on the court and was effective in the corners as Rutgers didn’t keep them covered.

“He’s an elite marksman, he’s got a super fast shutter release, he’s a great binder on our offense,” said Underwood. “He’s going to blow you off the bank.”

Defensively, the Illinois were solid in the first half, with the help of Coleman Hawkins, the Ron Harper Jr.

“I think he’s an elite defender,” said Underwood. “He took on the challenge of one of the best players in the league and a guy who has really given us problems in the past and Ron Harper Jr. made it a very, very difficult night for him.”

Harper Jr. has been torture for the Illinois in the past, and Underwood made sure Hawkins was up for the challenge.

He was limited to just five points on the night and went 2-12 in his total number of shots. The highlight of his offense was that he nailed half of Rutgers’ free throws.

When Grandison went out of the game, Illinois stepped up its already strong run and was close to doubling the lead. Seconds later, Plummer committed a foul and went two to two on the line, giving them a 40:20 lead with two minutes from time.

At the end of the first half, Kofi Cockburn shot three of his four free throw attempts and extended the lead to 43:23.

“It started with our defense and Coach (Underwood) praised us for our defense after the game,” said Grandison. “The ball popped, everyone was touched, we played what we call point five basketball. As soon as you grow as a team, it just manifests itself that you start to raise each other and play for each other. ”

After the break, Rutgers tried to make the comeback, but it was short-lived. Illinois continued its dominance and strong momentum on the court.

Until the first timeout of the second half, the Illinois were still double-digit, the comeback of the Scarlet Knights was out of sight.

Despite a not as strong a performance as in the first half, Illinois managed to score 43 points, with Plummer at the top with 12 of their own.

Towards the end, Illinois put on a show for the State Farm Center and heated up the crowd. An alley oop from Goode to Hawkins along with a huge block and dunk from Cockburn helped the crowd even more.

Though Andre Curbelo and the team are only 75-80% inferior in health, the Alici have shown a clear win and strong performance to get the Big Ten off to a strong start.

“The coach said he was making a statement with our defense tonight,” said Hawkins. “Show the teams that those early games are done. We’re basically 0-0 now, like the Big Ten are now, it’s a bloodbath every night and anyone can beat anyone in this league.”


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Men’s Health

Athlean-X Shares 12 Essential Exercises for Any Workout Program



There are many exercises in the world of strength training, and for the most part, you will get some benefits from doing them (with the correct form, of course) as part of your strength training plan. But some exercises are just better than others you might be doing, either because you stick to the same outdated breakdown or lack of knowledge – so strength coach and Athlean-X founder Jeff Cavaliere CSCS wants to make sure you’re doing the right ones Movements to optimize your strength and muscle gains.

To do this, he shared 12 movements that he believes should be included in any exercise program. Importantly, these exercises are not a stand-alone workout – instead, Cavaliere hopes that exercisers will include the dependable dozen in their workouts, along with other additional exercises that better suit each individual’s specific goals.

He also admits that not everyone can do every exercise – after all, he’s a physical therapist, so he knows there are limitations. He wants all strength athletes who have mastered these exercises to do them.

So if you are missing any of these exercises, it’s time to add them.

Exercise 1: squats

Cavaliere calls this the “king of all lower body exercises” as it hits the quadriceps, glutes, adductors and hamstrings. He notes that it is also an important movement pattern that everyone needs to learn.

But if heavily loaded barbell squats are putting a strain on your back, the Bulgarian split squat is a great alternative that lets you work out one leg at a time. For those with knee problems, use a box when squatting. And for those who need less impact, you can use a goblet or drop squat.

Exercise 2: deadlift

This exercise is key to hitting the back chain and practicing the “all-important hinge pattern” (that is, leaning your hips back while flexing your waistline), says Cavaliere. This will help you be efficient in all of your lower body exercises while protecting your lower back. However, if your back is causing problems, Cavaliere suggests trying a mat-raised variant or using a trap bar.

Exercise 3: bench press

Cavaliere recognizes that the bench press is widely considered to be one of the best ways to build chest, but it also calls it the king of all pressure exercises. It also hits your shoulders and triceps. You can use a bar or dumbbells for this movement. However, if you have problems with your biceps or rotator cuff / shoulders, he recommends slowing down your repetitions for more stability.

Exercise 4: pull-up

According to Cavaliere, this is one of the best back exercises out there. But there’s more to it than just back reinforcements, as movement requires good core stability. If it’s too easy, he suggests putting some weight around your waist to create an overload. And if it’s too hard, use a resistance band for support.

Exercise 5: Face Pull

This is one of Cavaliere’s favorite exercises for the back chain as well as for the upper body. You can use cables, straps, and even towels to exercise the upper back, rotator cuff, and scapula retractors, which are often overlooked and under-trained.

Exercise 6: Banded external rotation

This movement is a corrective exercise that works the rotator cuff, the only muscles that twist the shoulder outward. If you don’t have access to a band, Cavaliere recommends using a dumbbell and lying on your side to get the job done.

Exercise 7: lunge

This lower body movement is the perfect complement to the already mentioned exercises in the sagittal plane, because according to Cavaliere you can align it as you like. It can also be done with many variations. Cavaliere is a fan of the reverse lunge for those with knee problems and mixes the plane of motion to hit different angles with your hips. When you bend forward, your rear chain will light up. And if you stay upright, you’ll hit more of your quads.

Exercise 8: pushups

Cavaliere says this basic move is about finding the right level of difficulty that will help you achieve hypertrophy and challenge you. So, using a variation instead of a traditional push-up, or adding traditional push-ups to the end of another exercise when you’re tired, it will help challenge you.

Exercise 9: overhead press

This move is the best that hits your vertical plane, according to Cavaliere. If shoulder problems limit this, he suggests using dumbbells and repeating one at a time to better stack your joints appropriately (wrist over elbow over shoulder) for more stability. For more challenge, add a push press to involve your lower body.

Exercise 10: The lying triceps renewal

Cavaliere loves this exercise because it stretches the long head (medial) portion of the triceps a lot with each repetition. If that is too difficult for you, you can fall back on the variation of the skull crusher or the JM press.

Exercise 11: barbell curl

Cavaliere prefers to do this with a barbell as you can load it up for an eccentric overload for maximum biceps growth. Don’t have a barbell? You can use dumbbells or a resistance band (which will change the strength curve up for you, with maximum tension in the upper part of the exercise). Take it to another level by combining both dumbbells and a band for more even tension.

Exercise 12: barbell row

This gives you a horizontal pull that Cavaliere calls the key to good hinge control to avoid undue pressure on your back. A good variation for those looking to level up would be a dead row, a more explosive option.

Emily Shiffer is a former men’s health and prevention digital web producer and currently works as a freelance writer specializing in health, weight loss, and fitness.

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Men’s Health

The Best Oral Hygiene Products for Men



Courtesy of the dealer

On the whole of personal hygiene, taking care of your teeth isn’t exactly sexy. But do you know what’s even less sexy? A messed up grill. Dental hygiene can fall by the wayside in your personal hygiene routine in favor of skin care or hair styling, but it’s just as important, if not more important. Everyone wants whiter teeth, of course, but skipping oral care can lead to other, worse problems like bad breath, tooth decay, gum disease, and more. You can have the most perfect skin and hair in the world, but if your teeth fall out, all you will see is more.

If you’ve been to the dentist before (we hope you go to the recommended ones twice a year) then you already have a pretty good idea of ​​what good dental hygiene is like. They brush their teeth for two minutes twice a day and use dental floss after brushing their teeth. Mouthwash, whitening, and all the other accessories are the icing on the cake, but if you don’t do the basics, it doesn’t matter.

In terms of what you use, dentists usually recommend electric toothbrushes over manual toothbrushes because they have superior cleaning power – although, frankly, any toothbrush you use is better than no toothbrush at all. If you have sensitive gums, water floss could be a good substitute for traditional floss, but note that it may not be as thorough. Here, too, something is always better than nothing. And when it comes to toothpastes, the American Dental Association always recommends using one with fluoride, the best tool we have for strengthening tooth enamel and preventing tooth decay, but you may see more versions without the ingredient (fluoride has in got a bad rap in some circles.) in the past few years). Look for toothpastes that target specific issues you may be having, like sensitivity or whitening, and go from there.

Don’t worry if all of this turns your head. The world of dental hygiene isn’t that overwhelming when you know where to start and luckily you have this list of the best products out there. Now go and brush!

Read more: Best Grooming Products For Men

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Best electric toothbrush

Philips Sonicare 9900 Prestige electric toothbrush

$ 349.99

$ 299.95 (14% off)

Converting to an electric toothbrush is like spending your life on a bike and then one day jumping on a Ducati. This electric brush is the gold standard – 62,000 brush movements per minute combined with sonic technology leave teeth clean that your hand brush could never achieve. Even better, this brush automatically adjusts the pressure based on how hard you squeeze it and over time it learns your unique brush style to give you a better cleaning.

Read more: Best Electric Toothbrushes For Men

Best manual toothbrush

vVardis Reinholz soft toothbrush

€ 18.00

This brush, which won the Men’s Health Grooming Award, is made of sustainable wood – much more environmentally friendly than your usual plastic. It is light, can be easily maneuvered into the width of your mouth and the soft bristles are gentle on your gums. Who said you couldn’t get that clean with a plant-friendly option?

Best natural toothpaste

Tom’s Of Maine Whole Mouth Natural Toothpaste With Fluoride

Not all natural toothpastes contain dentist-recommended fluoride, but this one does. This fluoride helps this paste strengthen tooth enamel and fight tooth decay. There is also silica to remove stains and a fresh mint flavor that will make your mouth feel as fresh as the toothpaste you are used to. After all of that, it still comes in an eco-friendly, recyclable tube.

Read more: How to Spend Less Time at the Dentist

Best whitening toothpaste

Colgate Optic White Renewal Enamel Strength whitening toothpaste

Some whitening toothpastes are based on abrasion to remove stains (imagine they are a facial scrub, but for your teeth). The downside is that sometimes you brush too much with it and it can also damage the all-important tooth enamel. This paste contains 3% hydrogen peroxide – the highest concentration on the market – for whitening power and fluoride to strengthen tooth enamel and fight tooth decay. It’s a win-win situation.

Best floss

Burst refillable floss

We’ll be the first to admit that we don’t always think about flossing – unless it is natural with this innovative version. The fibers expand when they come into contact with saliva, which means that the strands of floss slide easily between your teeth and carry more debris with them. The charcoal coating helps absorb stains and dirt (so much that you can actually see it on the floss if you want to disgust yourself). The refillable packaging is just the icing on the cake.

Read more: How long to wait after eating to brush your teeth

Best water floater

Waterpik Aquarius water silk

Is a water raft absolutely necessary? Probably not. But can a water silk make your mouth feel like you just went to the dentist every day? Absolutely. We use floss because you can’t argue about how fresh it makes your mouth feel – and if you’re the type of person who finds flossing too hard or, worse, painful, flossing can be a much gentler way of cleaning between the teeth. This version even has a “sensitive” setting that is easy on your gums and teeth, especially if you have sensitivity problems.

Best mouthwash

Hello natural anti-gingivitis healthy mouthwash

This minty mouthwash does not contain alcohol, which will make your mouth feel dry and strange after using it. Instead, there’s aloe vera and coconut oil that keep your tongue and gums moisturized to avoid the feeling of cotton wool.

What Beauty What Pink Gum Gel

Anyone with gum problems knows that they are the worst. Sensitivity, pain, and even bleeding are the worst, but swollen or receding gums are no walk in the park either. Apply this gel rich in vitamin E to strengthen gums and reduce these problems. The peppermint oil in the formula also serves a dual role – it helps kill bacteria to prevent infection, and it also freshens your breath.

Best whitening device

Teeth whitening kit for snow

$ 149.95

$ 119.96 (20% off)

We all want whiter teeth, but home whitening can be intimidating and professional treatment can be expensive. This system is the best of both worlds. It seems complex, but in practice it is simple. Use the pencil to paint the bleach solution directly on your teeth. Then plug the LED mouthpiece into your phone and leave it in for about 9 minutes. The combination of whitening gel and LED light helps make your teeth whiter faster (and is even gentle enough on sensitive teeth).

Best whitening product for detailing

Crest Whitening Emulsions Leave-On Teeth Whitening Kit

Use the spatula-like tool to brush the peroxide whitening gel onto a tooth or your entire grill, depending on where you’re trying to whiten. It creates a thin film that instantly brightens spots. No need to rinse – just avoid drinking for a while. It’s perfect for your doubling kit or anyone looking to brighten up specific areas.

Best mouthwash tablets

by Humankind Mouthwash Tablets

Carry these ingenious tablets in your pocket or keep them in your desk drawer to quickly freshen up wherever you are. Dissolve a tablet in a cup of water to turn it into just the right amount of mouthwash to gargle before the staff meeting or rinse before a date.

Best budget electric toothbrush

Philips One from Sonicare

Philips Sonicare

Upgrading to an electric toothbrush is good news for your teeth, but not always for your wallet. This rechargeable toothbrush isn’t going to break the bank, however. It looks and feels more like a manual toothbrush, but the powerful motor creates micro-vibrations that clean much more effectively. The automatic timer turns off after two minutes so you know exactly how long to brush. In addition, the supplied cover makes this brush the perfect travel brush.

Read more: Best Tech Gadgets For Men

Best portable toothpaste

CO of Colgate On The Go Anticavity Toothpaste Tabs

Using a toothpaste tablet is not only more environmentally friendly (no tubes to throw away), it is also much more convenient. Crush one of these tablets between your teeth to turn it into a foaming toothpaste, then use your brush as you normally would. The cleaning is so good that you can’t tell the difference and you don’t have to worry about the TSA pelting your hose.

Best toothpaste for sensitive teeth

Sensodyne Rapid Relief toothpaste

Sensitivity problems, be it through your teeth or your gums, can be a huge barrier to proper dental hygiene – if it doesn’t feel good to brush your teeth, you won’t, right? This toothpaste attacks sensitivities from all sorts of causes such as hot, cold, sweet foods and more, and relieves pain quickly.

Best fancy toothpaste

Marvis cinnamon and mint toothpaste

Who says toothpaste always has to be a heavy mint? Made in Italy, this paste tastes like a cinnamon candy with just a hint of mint (to remind you that it’s toothpaste, after all). It still cleans your teeth and protects your gums as well as the other guys. Know that it doesn’t contain fluoride, but if that’s cool for you then brush it off.

Garrett Munce writes about the style and grooming of men.

This content is created and maintained by a third party and imported onto this page to help users provide their email addresses. You may find more information on this and similar content at

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