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Healthy Men: The benefits of weightlifting

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Safe fitness fashion trends that will get you in the best shape of your life or your money back have been around for thousands of years. In my life in particular, I’ve seen Bootcamps, Bowflex, CrossFit, Hula Hooping, Insanity, Jazzercise, Kettle Bells, P90X, Pilates, Pole Dance, Spinning, Tabata – and that’s far from the complete list. Over the years – centuries really – one method will never appear on a list of fads, but despite the lack of hype, it may very well be the most useful of them all: good old-fashioned weightlifting. Let’s take a look at some of the proven benefits of weight training.

testosterone

Testosterone can be problematic in excessive amounts. But in normal amounts, it motivates us, gives us energy, helps us take initiative, and gives us a sex drive (women have testosterone too). Below-average testosterone levels have been linked to depression, listlessness, difficulty concentrating, fatigue, irritability, physical weakness, decreased or absent sex drive, trouble sleeping, coping with stress, your overall mortality risk, and more. Strength training boosts the body’s natural testosterone production.

General health

Weight training has been shown to increase bone density (and thereby reduce the risk of fractures in older adults), improve balance (which reduces the risk of falls, which can lead to fractures), reduce the risk of stroke by up to 40%, lower blood sugar levels, hypertension ( some studies show two strength training sessions a week are as effective as antihypertensive drugs), strengthen the heart, reduce the risk of diabetes and cancer, and improve lifespan. UCLA researcher Arun Karlamangla, MD, put it this way: “… the bigger your muscle mass, the lower your risk of death. So instead of worrying about weight or body mass index, we should try to maximize and maintain muscle mass. “

Physical ability

Weight training helps balance half a pound of muscle mass we lose every year from the age of 30. It also increases your strength, flexibility, and endurance. This makes it less likely that we will get injured while doing other sports. Strength, flexibility, and endurance are also very helpful in keeping your sex life going.

In theory, we spend about 30% of our lives sleeping. But the reality is that many of us are chronically tired. Getting less than 6 hours of sleep on a regular basis is linked to a number of serious health risks, heart disease, high blood pressure, stroke, obesity, mental illness, car accidents, and general cognitive impairment (see below). Researchers Patrick O’Connor, Matthew Herring, and Amanda Caravalho found that people with sleep problems who did strength training regularly for 8-10 weeks had a 30% improvement in their amount of sleep. Older adults who regularly exercised with weights reduced the number of times they got up at night compared to those who did not exercise.

Mental health

By making a good change in body shape, weight training can improve your self-esteem. It also triggers the release of endorphins, which help reduce symptoms of anxiety and depression. A little fear is a good thing – it keeps us conscious, makes us focused, and gives us the energy to run away from dangerous situations. But too much fear can ruin your sleep, cause physical pain, and have a negative impact on your whole life. O’Connor, Herring, and Caravalho found that people who did strength and cardio training three times a week had less depression than those who didn’t.

Cognitive function

Weight training builds strong brains as well as strong muscles and bones. People who lift weights usually have a larger hippocampus, the part of the brain that helps with verbal processing and memory. According to O’Connor, Herring, and Caravalho, resistance training is particularly beneficial for older adults, particularly in terms of memory and memory-related functions. Other researchers have found that strength training improves executive function, which is the brain’s ability to organize and keep us at work.

Social status

Like it or not, we are animals. And like most other animals, we have a social structure that in many ways operates beyond our control. Here’s how it works: Physically strong men tend to be more confident. Confident (and muscular) men are more likely to be respected by others, are considered better leaders, and generally more competent. By doing this, they can motivate others to work harder, get more promotions, and make more money. They are also considered to be more attractive than their less confident (and less muscular) brothers. “Studies have shown that people associate drawings or photographs of mesomorphic (muscular) men with positive personality traits and non-mesomorphic men mostly with negative traits,” say researchers Timothy Judge from the University of Florida and Daniel Cable from the London Business School. For example, mesomorphic men had very positive traits (e.g. best friend, has many friends, polite, happy, helping others, brave, healthy, smart and orderly). In contrast … ectomorphic men have been described as having a different set of negative traits (ie, nervous, sneaky, fearful, sad, weak, and sick). “

Future of the species

Aside from making men more attractive to the opposite sex, strength training can have an impact on future generations. Weight training gives our DNA an enhanced ability to repair itself. That keeps our genes healthy. And since our kids get half of their genes from dad, at least some of our healthy genes are passed on to our kids, making them healthier too. In addition, a 2004 study of Danish men found that muscular men had more semen volume, higher numbers of healthy sperm, and were more fertile than thin or obese men.

Easy implementation

Getting the benefits of strength training isn’t that complicated after all. While cardio exercise can be a long time, almost by definition, many experts say 30-60 minutes of strength training per week is enough.

Armin Brott is the author of “Blueprint for Men’s Health”, “Your Head: An Owner’s Manual” and many other works on men’s health. Visit him at HealthyMenToday.com or send questions or comments to arminhealthymentoday.com.

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Men’s Health

Usain Bolt on Comebacks and Finding Fulfilment in a Second Career

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Recently, Men’s Health met with a man in his mid-thirties who was struggling to find time to exercise in the chaos of an ambitious career change. Put it this way and it sounds like building a raging men’s health transformation, but this meeting wasn’t that. This was actually an interview with the fastest man on planet earth: Usain Bolt.

But oh, how different it could have been. As he explained, when we sat down for this exclusive MH Squad interview, having already won eight Olympic gold medals in three games, he would have come back to the track for the Tokyo Olympics alone. Had that happened, this would almost certainly have been a very different interview. We would have talked about training regimes to keep up with young competitors and probably we would have talked about gold medals. As it was, we talked about why the comeback never happened and why fitness and exercise lag behind a new career and passion in his life without the track.

He’s still the fastest man in the world, but he’s not exactly the Usain Bolt we all know …

Men’s Health: So we’re about two months away from the Olympics, have you seen the 100m and 200m finals? How did it feel to watch instead of competing??

Usain Bolt: It was harder than I thought. I knew I missed it, but seeing it especially because the Jamaican boys weren’t up to the level I expected it was harder because I wanted to be there just to be good for my country.

MH: We read that you thought about a comeback at some point, is that true and why did you ultimately decide against it?

UB: I didn’t decide against it, but my coach. When I retired, my coach said, ‘Listen, when you retire, you retire’. He said he wouldn’t let me be one of those athletes who retire and get back into the sport. I was with him two years before the Olympics and I thought, “Coach, we should try to come back” and he said, “No, it will be even harder to get back to where you were now that you did it have retired two years.

“I was with my coach two years before the Olympics and I thought, ‘Coach, we should try to come back’ and he said, ‘No’.”

MH: If you had competed in these finals, how would you have done it?

UB: It all depends on what shape I am in. I will always say that I will win, but it all depends on my fitness. I think Olympia years I’m always more focused and determined so I think I had a good chance because the time wasn’t that fast so it would have been fine with me.

MH: If someone had told you four years ago that an Italian competitor would win your 100 meter title, how would you have reacted?

UB: I wouldn’t have believed it, that’s for sure. All due respect to the Italians, but I don’t think anyone expected that. There were so many other guys at that moment that we expected to show up, but I have to take my hat off to him. He took the opportunity when no one was looking at him. He showed up and was executed.

Mark DadswellGetty Images

MH: How do you keep fit after the end of your career today?

UB: For me, I’m still trying to get out on the track, not much I have to say, but I also have my peloton and you have online classes so I’m mostly training right now.

MH: How often do you do that?

UB: I try three times a week but my friends are not a motivation; they are of no help. It’s hard because I’ve worked out my whole life so sometimes it’s hard to get up and do it, but I try at least three times a week.

“I actually went to my doctor and he said you had to start exercising again.”

mH: Are fitness and fit not staying in the foreground for you now? And does that mean there will soon be a day that Usain Bolt doesn’t have abs?

UB: For me, I always want to stay in decent shape. I’m not as busy with abs as I used to be in my life, but I really want to stay in shape. I actually went to my doctor and he said you had to start exercising again so I really have to get into a routine because I have bad scoliosis so this is going to bother me all my life so I try To have time for it.

MH: When a doctor tells you to go back to exercise, does it shock you? Do you think I’m still the fastest man in the world?

UB: No. I understand because I know my schedule is going up and down so I know I need to find a regime or something that will keep me going. I am now trying to find a trainer, a real trainer who comes to my house and really makes sure that I train and do the work.

MH: What do you need from a trainer?

UB: It will be different [from what I’m used to] because now it’s not really about sprinting, it’s mostly about maintaining the body and trying to stay healthy.

MH: Obviously you are a 35 year old man now, how is your education different from that at 21? Is it easier, harder, are there things you know about your body today that you didn’t know then?

UB: I think it’s more intense I would say, but I don’t do that much so I just do cardio and light weights. I don’t do heavy weights anymore because I don’t really need the muscles, I just have to keep them tight.

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MH: Let’s talk about your emerging music career, how difficult was it to start a new career in your 30s and do you feel out of your comfort zone?

UB: I don’t think it was difficult because it was locked and not busy. I got into music a little before I retired, so to me it was something I knew I wanted to do. Yes, it will be a challenge because we still have to learn the game, socialize and find out our sound. Right now we are figuring out ourselves but we are only focusing on reggae and dancehall music and just trying to get people to understand and respect our music.

MH: How hard was it to take you seriously in your second career because you were so successful in the first?

UB: Exactly because people still see me as an athlete so now I’m trying to get into the music industry so we’re trying to work on it and get it right.

“I have the same attitude towards music: I want to get to the top.”

MH: What did you take with you from your first career to your second?

UB: Nearly everything. You have to work hard, you have to learn, you have to be committed and it’s not easy. It is good to have the right people around who understand and know the goal and can help you work towards it. For me it’s similar and I have the same attitude towards music: I want to get to the top and I will work hard and make myself be the best.

MH: Do you mind that you are still associated with your first career?

UB: No, I understand that my career made me who I am, so I can’t get upset about that. I just need to build new fans and new people who understand my music, but I’ll always respect my old fans.

MH: What is your ambition now?

UB: To win a Grammy. For me, that’s the highest peak to get a platinum album or single.

MH: Would you exchange your Olympic gold medals for it?

UB: No. As I always tell people, that’s what made me who I am. That put food on my table, helped so many families, and gave birth to Jamaica so I wouldn’t change it.

Usain Bolt is the Hublot ambassador.

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Men’s Health

What is an erection tracker? Adam Sensor monitors men’s sexual health during sleep

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While an “erection tracker” is not a commonly used term in the world of sexual health, it could become one soon after Adam Health launched its newest product, Adam Sensor, to monitor men’s sexual wellbeing. The sensor is attached to the base of a penis and is intended to be worn overnight. It’s supposed to count how many erections a man has while sleeping.

Believe it or not, some kind of erection tracker has been around for a long time. Although not as advanced as the Adam Sensor, penis rings that could help men figure out what is causing their erectile dysfunction and even signal a fatal illness can be viewed as the first modern portable “erection tracker” about the health of one Man, especially his state of physical and mental well-being. Men who suffer from erectile dysfunction are often desperate to find out why and what is often causing them emotional or relationship stress. Erections aren’t just indicators of libido or bedroom performance, they’re also an indication of a man’s health, especially as he gets older. Some celebrities who have made headlines when it comes to sex include Teresa Giudice, Ghislaine Maxwell, and Princess Diana Yuri Tolochko.

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What is Adam Sensor?

The Adam sensor can be attached to the base of the penis with a strap. It is meant to be worn overnight. It’s comfortable to wear under pajamas and, according to the creators, is almost unnoticed. According to the National Health Service, healthy men are said to have an average of three to five erections per night. While it is not immediately clear why this happens, many experts claim that the body’s way of keeping the erectile mechanism healthy is by pumping blood into the erectile tissue. “Regardless of the cause, most doctors agree that nocturnal erections are a sign that everything is fine,” says the organization.

Its website states, “The sensor is small, compact, and completely unobstructed, so after a few minutes you won’t even notice you’re wearing it. While you sleep, the sensor continuously monitors changes in penis swelling (the swelling of the penis) and wirelessly transmits the data to the Adam Mobile App installed on your phone. When you wake up (hopefully after 8 hours), simply stop the measurement and remove the sensor. Our intelligent algorithms then analyze the data and our app generates a report with the results of the measurement. “

Erectile dysfunction and its causes

The Adam Sensor claims to show if a man has erectile dysfunction (ED), which can be caused in more than one way. If the man is getting night erections despite having difficulty getting one in the bedroom, it may indicate that the cause of ED is psychological, such as anxiety or stress. If no nocturnal erections are absent, one can suspect that something is biologically wrong.

Currently, International Andrology London is the only clinic where you can get an Adam Sensor. Director Christos Vasilakos, who is also the founder of Adam Health, told The Sun, “When night erections are impaired, the most common cause is aging. It can also be nerve damage if you are diabetic, caused by low testosterone levels or signaled cardiovascular problems. “

He added that the sensory device can also advise a man suffering from ED on the right type of treatment for his condition.

“If you take something like Viagra, you may be able to perform, but you won’t know if the problem is getting worse,” said Vasilakos, and want to check that the natural erections are improving and that you are not just seeing the effects of Viagra . “

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Men’s Health

Meet The Man Behind Some of Hollywood’s Greatest Body Transformations

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“Exercising (especially bodybuilding) saved me from what statistics say I shouldn’t have been. Born and raised in New Orleans, Louisiana, I had to find my way without the resources of my home state to Ranks among the highest in the US for childhood obesity, I felt compelled to fill a void I experienced in my childhood – to be an inspiration to achieve big goals and lead a healthy lifestyle to fuel the pursuit . “

And as an inspiration – alongside working with the biggest celebrities in Hollywood – Calliet is a motivational speaker, a passionate advocate of the fight against child obesity, and a devoted father of one.

He works as Leading Trainer and Personality on E! S Revenge Body by Khloe Kardashian, has held positions with brands such as Nike, ADIDAS, Bowflex, Nordictrack, Amazon, Spotify and Beats by Dre and brings his expertise to workshops and exhibitions, including Shape’s Body Shop and The FitExpo.

I experienced the incredible power [of transformation], found a passion for the process and started sharing it with others. The word of my work got around and I had people from all over the world wanting to try my training methods – this soon turned into transforming A-list celebrities filming projects on location in Louisiana and eventually led me to Los Angeles. When I landed in LA, I took off straight away and haven’t slowed down since then. “

Jennifer Johnson

Jennifer Johnson

So what does it mean, a ‘Body Transformation Specialist ‘? Much more than you think, Corey explains.

“I take a mind-body approach with every transformation. Change begins in us before we see it on the surface, ”he says. “In my experience, one has to break cycles and be ready to face obstacles directly in order to successfully improve one’s mental and physical state. I coach my clients to overcome their limiting beliefs by showing them what they are. ”When they show themselves constantly. We combine mental and physical work with proper nutrition, and a powerful change takes place. “

“We focus on the main goal first. I then evaluate needs based on fitness level, past / current injuries and the other things their life demands of them in a day.”

“You have to be ready to face obstacles head-on in order to successfully improve your mental and physical condition.”

This holistic approach is one that Calliet applies to his favorite transformation to date (except himself, of course), which comes in the form of Hollywood crush Michael B. Jordan.

“We were consistently up to the opportunity and have changed his body with every project; from Fantastic 4 to Black Panther to the Creed series – we gave each character the best, ”he explains.

Michael B. Jordan was already in impressive shape for 2015 Rocky ground out Faithbut it was not until the following years that he claimed his place under Hollywood‘s heavyweights. Working with Calliet, he switched to beast mode for the role of Erik “Killmonger” Stevens Black Panther, as well as packing 11 lbs of muscle mass for Creed II. While boxing and conditioning were an important part of his training, weightlifting remained the pillar his body was built around.

“We’re coming for our best physique yet [for Creed III]. Given the nature of this role, we implement a high dose of HIIT and strength and conditioning training. In one day he will go from boxing to HIIT to weights and cardio. We create a world class athlete on the big screen – we don’t just want to look like that.

“Our goal is to grow with every role. We’ve improved everything we’ve done a lot. The weights are heavier, the cardio is more intense, and recovery is more important than ever.”

Train like Michael B Jordan

This is where Corey shares an example of one of his meetings with MBJ.

“Train circuit style with all available weights (we train in a traditional gym, but when you are at home you can get creative)”

Round 1 – 5 reps

Round 2 – 10 reps

Round 3 – 15 reps

Round 4 – 20 reps

Squats

Press press

Burpee

Alternating lunges

Sumo deadlift

Double Unders for 30 seconds (perform jumping jacks if you have no rope)

Rapid fire questions

Which exercise would you consider a waste of time?

“Any exercise that is done without intention – form and function are crucial! When doing squats with your body weight, I want you to really connect with the working muscles and control your movements to get the most out of the exercise and avoid injury. For example: adjust your posture so that your feet are in constant contact with the floor (your toes or heels shouldn’t rise), control your descent as you crouch, keep your knees in line with it Your toes, then push through the floor as you come and make sure you are feeling your glutes, quadriceps, and hamstrings throughout the movement. Repeat for each rep and you will feel the difference! “

What is one exercise that you think we should be doing more of?

“Burpees. They are by far the best for hitting all angles from head to toe, inside and out! They are a full body exercise, they have both fat burning and muscle building potential, and there are many variations and modifications that can be performed can be based on your needs / goals. “

What is your personal fitness routine like?

“I start cycling every day – I either ride inside on my stationary trainer or outside. This is not negotiable for me when traveling so that my body works the way I need it. My life is in constant motion, I have to keep moving and challenge myself! “

What about your diet?

“I stick to a clean, nutritious diet, but I also indulge in the occasional treat. Food is fuel, you wouldn’t dump tar in your car and expect it to take you where you need to go!”

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