Depressing Diabetes

Many people have problems with depression at some stage in their lives and the ones with diabetes aren’t any exception. If you happen to be obese and have type 2 diabetes you could possibly blame yourself and your thoughts on the disease you can have. It is hard to adjust to a new lifestyle. Feeling down or guilty concerning this is okay as well as normal but when it gets to be something more you must seek a specialist.

It is normal to feel down about having diabetes in the beginning but when you find out more about the disease and the ways to control it you can also feel more accountable for your life again. Take charge, if you are obese and want to improve your blood sugar levels you can. By eating healthful eating and frequent exercise you can slim down and boost your blood sugars.

If your feeling of being down or hopeless is not going to go away which is accompanied by any one of the following too you may be depressed. If this is actually the case, get hold of your doctor right away.

Signs of depression:

* You shall no longer be sleeping as if you used to (pretty much)
* Not enjoying life or everyday living like you accustomed to
* No energy to accomplish things you want or need to do
* You are consuming more or less or have sudden fat gain or loss

If you are experiencing these symptoms you seek help. Being obese and diabetic may be trying both mentally and physically. It is important to know that you can take action to generate things better. Your diabetes may last a lifetime but you are able to keep it under control and live an entire life. By reducing your weight, even a bit, you can create a huge difference within your health and diabetes.

Saurabh Arora


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Control your Blood Pressure

High blood pressure can be a concern for anybody but those with diabetics will suffer from it as opposed to runners. If you are obese and diabetic, a high blood pressure might be deadly ultimately causing a fatal cardiac event. Like many health problems associated with diabetes, good control over your blood sugars, a healthy diet and exercise can help to keep your hypertension in check.

If you suffer from a headache, your eyesight is blurry and you are feeling light headed or dizzy you might have high blood pressure. These symptoms aren’t only indicative of high hypertension though and you should seek medical treatment to determine the cause. In other cases there may be no symptoms in any respect when you have high blood pressure levels or it could be slightly elevated. It makes sense to have your blood pressure levels routinely checked at your doctors appointments.

If you are obese, the most effective way to reduce your blood pressure level is to lose weight. Follow meals plan that works well for your diabetes, ensuring that you are consuming enough food, and will still enable you to lose weight. Other changes that one could make that will improve your blood pressure are:

*An exercise routine that is followed on a regular basis
*Reducing stress that you experienced – mediation, yoga, letting go of some responsibilities
*Quit smoking
*Lessen the volume of salt you have for cooking or on your food

If you are making lifestyle changes to lower your blood pressure level your doctor may decide to put your on medication. If you will need to take blood pressure level medication it does not have to be forever. You will be at it being a short-term fix whilst you make the changes required to lower your hypertension on your own.

Dr. Hemant Jain


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Discover the Importance of Being Fit: Why We are Not Happy?

We are living in the twenty first century. We have everything. We have motorized vehicles to go anywhere, anytime. We have so many restaurants to eat any kind of food, anytime. We have television to watch the whole world from our home, anytime. We have Facebook to socialize with anyone, anytime. We have cell phones to talk to anybody, anytime. We have iPods to listen to good music, anytime. In short, we have all means of pleasures. But still we are not happy. Our elders had not so many facilities but still they were happier than us. So what we are missing?

We are missing small moments of happiness in our lives. We are running here and there to collect all the means of happiness but not the happiness. We are waiting to be happy rather than being happy now. We are just holding it to have something to be happy then. We are becoming ignorant about this most important ingredient of a healthy and fit life. But it needs to be taken seriously otherwise it can develop into a major problem, which is already dominating the young generation’s lives.

It can create many health problems like depression, heart diseases and many more. There are many signs that show that you are not happy. Some of them are like: you start spending too much time on television. You may have difficulty in maintaining relationships with your family and friends. You are finding it too difficult to control the stress. You may have sleepless nights. In extreme cases you can become drug or alcohol addicted. And the list is endless. So what are the factors responsible for it?

There are many but the major cause of our unhappiness is our complex lifestyle, which we are unnecessarily forcing on our self. We have lost faith in basic and simple values of life. We are becoming more and more materialistic day by day. We are losing the power of self-control in our behaviour and emotions. We have made our life unnecessarily busy. We are chasing excessive easiness and comfort in our life. And there are many more. But we can easily overcome these problems by developing simple and healthy habits in our life.

First and foremost is starting doing things for which you are passionate and which make you happy. Start playing a sport at which you are good and can utilize your strengths. Start reading good books. Listen to some good music. Start having fun with friends. Start investing time in relationships which you value most. Share your dreams, thoughts and feeling with others.

Weed out negative thoughts from your life. Start doing meditation, yoga & prayer, enjoy morning walks and be with nature. In extreme cases you can go for some psychological treatments like psychotherapy, music therapy, art therapy, group therapy, particular physical exercises, etc. You can join some institutes like Art of living Foundation. And last but not the least, live in present, don’t take life too seriously and make happiness an integral part of your life.

Sumit Goyal


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Sensitive Treatments

Men’s prostate affliction is certainly a worry for numerous males as they age. To help ease your stress levels it will help to know all you can relate to prostate healthiness. Prostate complications are one of the most popular dilemmas of males. As they grow outdated, there prostate gland begins to enlarge that might provide up some symptoms and even problems. If not treated early, it could lead to infertility and impotence. Let’s discuss it right here. There are new prostate treatment options now available in the market. Most of these remedies are herbal supplements which can be paired by the drug regimen. It will help and fasten the shrinking of the prostate as well as prevent the progression of the disease. Some supplements also provide general prostate health and preventing future problems as well.

There are many theories of the cause of this type of prostate infection. The reasons are not clear or well defined. Some believe that this type of prostate infection is caused by an infectious agent that doesn’t show up in typical lab tests. Another cause is thought to from lifting objects that are heavy when the bladder is full. It is thought that the urine may back up into the prostate gland and cause inflammation. There are four characteristics with every person diagnosed with prostate cancer and they are; a weak immune system, a lack of oxygen in the cells, excessive toxins and acidity. Are we fixing those with our current treatments? No, there are only natural ways to remedy those. Reversing prostate cancer is all about correcting the reasons why it first appeared.

Dealing with prostate problems symptoms has never been easy. The organs involved provide for male vital functions. The symptoms affect the very core of what men is about and thus the depression that usually sets in. Prostate unlike any other organs of the human body, under normal circumstances, is affected by ageing. Not only it is mentally burdening and physically degenerating, it is financially debilitating as well. Herbal supplements that contain scientifically-researched nutrients, medicinal mushrooms, minerals, and botanicals from both traditional herbal medicine and modern western medicine are highly effective for improving prostate health and preventing the onset of cancer.

Key natural extracts proven to support prostate health include a highly bio-available form of turmeric root, saw palmetto berry, grape skin, pomegranate, pumpkin seed, pygeum bark, sarsaparilla root, green tea, Japanese knotweed, and stinging nettle. Another powerful ingredient for promoting prostate health is 3,3′-diinodolymethane DIM. DIM is the biologically active ingredient derived from broccoli and research has demonstrated its benefits on cellular health and hormone balance. DIM promotes the excretion of both excess estrogen and xenoestrogens potent estrogen-like compounds which are of special concern in prostate health. In addition, antioxidants and nutrients such as vitamin C, vitamin D3, selenium, and natural polyphenols including quercetin, resveratrol, epigallocatechin gallate EGCG from green tea, and ellagic acid from pomegranate are also beneficial for preventing the growth of harmful cancer cells. For more information about prostate cancer and other harmful conditions affecting mens health, visit .
Although, the temporary or permanent phase of prostate cancer impotence depends on the type of treatment adopted by your doctor for treating but mostly observation shows that a patient undergoes a temporary phase of erectile dysfunction during the course of the treatment. However, this phase may or may not continue after the completion of the treatment.

Rishabh Saxena

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What Oolong Tea is all about!

As with other sorts of tea, Oolong tea can be produced from the teas vegetable known as Camellia sinensis. It is run through 10Per cent to 70Percent oxidation to buy the state of hawaii that is sold. Men and women gain numerous benefits from oolong tea benefits. To cover several, reduction in triglycerides, coronary artery disease and ldl cholesterol. Oolong tea and fat loss tend to be discovered to be connected jointly. For that reason, eating oolong tea in ideal sums will definitely maintain good health and conditioning. A person has rightly stated, too great it is all totally poor. It applies for oolong tea benefits at the same time. Using oolong tea in substantial or more than essential sum causes specified uncomfortable side effects. All the oolong tea unwanted effects are simply due to caffeine contained in it. Next is a list of some important oolong tea unwanted effects.

Hypokalemia: Hypokalemia is a complaint that is notable by atypically very low concentrations of potassium in serum. It is one of the most typical oolong tea benefits unwanted side effects since too much intake of caffeine intake disrupts the assimilation of potassium and in the end ends in hypokalemia.

Disappointed Abdominal: Caffeine and tannin contained in oolong tea benefits induce the creation of gastric acidity in abdomen. It can be an issue for those who are affected by heartburn and abdomen ulcer. Excess of gastric chemical p may possibly rise and leak in the esophagus. It brings about moderate to extreme discomfort.

Beriberi: Oolong tea disturbs inside intake of vitamin supplements B2 or thiamine. Consequently, in excess of-use of oolong tea benefits may result in shortage of thiamine in entire body. Deficit of thiamine in entire body is known as beriberi. This is one more demonstration of frequent oolong tea benefits side effects.

Malfunction of Drugs: Some elements seen in oolong tea benefits are viewed as to have interaction with specified medications. As a result, extreme consumption of oolong tea can provide you with uncomfortable side effects in the form of nil or lowered consequence of some drugs.

Losing the unborn baby: Not clinically tested, oolong tea benefits is considered to hinder the introduction of child. Most of the scenarios of miscarriage and lower labor and birth bodyweight are connected with around daily allowance of oolong tea. As a result, to become around the less hazardous part, pregnant women really should lessen the intake of oolong tea benefits to 200-250 mg per day.

Kidney Destruction: Oolong tea benefits consists of some normal acids, more well known as oxalates. Oxalates are considered to be among the causative real estate agents of renal injury. However, research shows that high degrees of oxalates are required to generate these kinds of uncomfortable side effects on body of a human. Nonetheless, it is possible to phone kidney malfunction as one of the other achievable oolong tea benefits uncomfortable side effects.

Green tea Sensitivity: Many people are by natural means hypersensitive to coffee and tannin. Their excessive levels removed from oolong tea benefits may possibly intensify the hypersensitivity. Thus, people sensitized to ingredients must steer clear of oolong tea benefits.

There might be quite a few oolong tea outcomes related to caffeinated drinks contained in it. They’re trouble sleeping, becoming easily irritated, tremors, tremor, decrease in desire for food, insomnia and regular peeing. These problems are also the consequence of a variety of other types of physiological ailments. Consequently, ahead of concluding oolong tea because the exact cause, a medical exam is essential for correct diagnosis.

Oolong Tea Benefits Gains The medial side effects of oolong tea benefits are lots of. But most of these take place only on its excessive consumption, except with regards to hypersensitivity to coffee. Aside from, health improvements of oolong tea are wide ranging. Thus, you don’t need not to become surprised by discovering oolong tea uncomfortable side effects. It’ll be much better in case you willpower yourself its use. Make sure that you are not drinking over 300 mg of oolong tea on a daily basis. This will assist in obtaining beneficial oolong tea benefits outcomes for years of your energy.

Sonia Singh

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Go Green

Green tea herb has been utilized because of the China since ancient times, but the remainder of the entire world has woken approximately its many benefits just away the latest. It is exceptionally over-blown by well being experts and nutritionists and it is health benefits are much talked about. Is green tea leaf good for you – may be the problem quite a few experts have found a remedy to. A few have were prove that green tea extract is actually, healthful. After having a few years of exploration on green tea herb and its health and therapeutic gains, they’ve got manged to read the variety of advantages of green tea. Now, you are sure that that green tea extract is useful for you, you would be wanting to know why and exactly how is teas useful to you. We will discover.

The different health advantages of green tea leaf can caused by the components it is made up of. The most crucial factor that green tea extract consists of is often a seed material referred to as polyphenol. These grow chemical compounds, generally known as phytochemicals are rich types of zero-oxidants. Also, its full of half a dozen types of polyphenols referred to as catechins. One of these catechins, generally known as Epigallocatechin gallate (EGCG) is certainly a productive and valuable just one. Additionally, it consists of alkaloids like caffeine, which can be good to well being since they are contained in really significantly less volumes. Other ingredients of teas incorporate, natural vitamins A, B2, B12, Okay, Electronic, H, Oughout and G, tannin (flavonols), the mineral magnesium, theophylline, theanine, theobromine, body fat, wax, saponins, important herbal oils, carotene, ascorbic acid, flouride, in terms of iron, zinc oxide, calcium mineral, strontium, selenium, water piping and nickel. Additionally, it contains gallic p, quinic chemical p, soluble fiber and some degrees of carbs and also other vitamins. I suppose now it is no magic that green tea leaf is considered good for you.

The reality that green tea leaf has numerous health advantages, in comparison with tea, may be outlined many instances in this post. So, what exactly are these benefits or green tea rewards.

The antioxidants that green tea leaf is made up of, decreases the damaging effects of the oils and fats eaten. It brings down cholesterol so it helps keep normal hypertension. It increases the degrees of great cholestrerol levels above poor cholestrerol levels.

It will help drastically in the weight-loss procedure as a result of numerous crucial attributes it consists of. It’s also beneficial in sustaining perfect body weight and preventing extreme fat gain. It may help avoid teeth cavities, nicotine gum disorders and various other dentist conditions. It also helps keep good oral health.

It prevents foul breath, sleeping disorders, fatigue so helping maintain strength and energy. Now that you’ve panic disorder ‘is green tea leaf good for you a, morph it into a section of your daily life. Green tea herb can be eaten scorching or as iced green tea close to 3 times each day. It is best taken with a little honies, which gets rid of its poisonous style. Similar to anything else, it must be used in reasonable degrees as over usage of green tea could possibly have adverse reactions.

Sonia Singh

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Give Your Feet a Makeover

Tired of wearing Nikes all day long to contain the smell? Sitting on your heels at picnics to hide your hideous feet from view? MLT talked to foot experts about the most common problems that affect our most used and abused appendages, and how to fix them. You might never make it as a foot model, but your paws will be good-looking enough to take out of hiding.

Problem: Smelly shoes
What it is: No need to explain… we’ve all experienced it at some point.
Why you have it: Odour-causing bacteria thrive in dark, damp spaces, making your sweaty shoes an ideal environment.

How to get rid of it: Wear socks made of natural fibres and alternate between different pairs of shoes daily to give them time to dry. You can also spray them with Dettol or a special shoe spray designed to exterminate odour, sprinkle them with medicated foot powder or baking powder or simply pop them in a resealable bag and stick it in the freezer overnight. “The cold temperature will kill most odour-causing bacteria,” says Dr. Jacqueline Sutera, a podiatrist.

Problem: Smelly feet
What it is: Pew! Even if you throw your shoes out of the window, the smell won’t go away.
Why you have it: “Most of the time, smelly feet are caused by infection,” says Dr. Sutera. Tell-tale signs include yellow nails, blisters, flaky “dry” skin, peeling, itchy skin, rashes and red or white rough patches.

How to get rid of it: If you spot any of these, make an appointment with a foot doctor. The problem will only get worse if left untreated. If, however, your feet look ship-shape — they just smell of rotten fish — there are some simple steps you can take: Lather up and scrub in between your toes when you shower; then let them dry off completely. Dust them with a deodorising foot powder or cornstarch to absorb moisture, or spritz with foot deodorant/antiperspirant, either over the counter or prescription strength. “You can even try your favourite underarm deodorant,” suggests Dr. Sutera.

Problem: Corns and calluses
What it is: “A callus generally refers to a more diffuse thickening of the skin, whereas a corn is thicker and more focalised,” says Dr. Jonah Mullens, a podiatrist with a sports medical group. Most of the time the problem is just aesthetic, but sometimes it’s painful, infected and won’t stop getting bigger. If that’s the case, see a podiatrist.

Why you have it: Corns and calluses are the result of skin thickening in response to excessive pressure — from tight footwear, for example — usually in combination with some friction. “The skin thickens to protect itself,” explains Dr. Mullens.

How to get rid of it: After showering, Dr. Sutera suggests using a pumice stone or foot file. Gently rub the toughened skin in one direction; if you go back and forth aggressively, you’ll just rip the skin and make it rougher. A special foot moisturiser with lactic acid, urea or alpha hydroxy acid should be used on a daily basis.

Problem: Fungus
What it is: Fungal infections of the feet (like athlete’s foot) can cause dry skin, redness, blisters, itching and peeling. Toenail fungus causes thick, brittle, discoloured yellow nails that can be painful under pressure.

Why you have it: The warm, dark and moist environment in our shoes is the ideal place for fungus to grow. Sometimes it can spread to the nail. An injury from football, for instance, can create a damaged portion of the toenail where fungus can easily get in.

How to get rid of it: Try an over-the-counter anti-fungal powder or cream, but if you don’t see results within two to four weeks, Dr. Mullens advises going to the doctor, who might prescribe an oral medicine. To prevent infections, keep your feet clean and dry by wiping down the area between your toes after showering and changing your shoes and socks regularly.

Problem: Ingrown toenails
What it is: Skin on the side of the toenail gets irritated, causing swelling, odour, pain and redness.
Why you have it: We’d make a bet you were a little too aggressive with that nail trimmer.
How to get rid of it: Cut your nails in a gently rounded shape, and avoid hacking into the corners. “If the skin does become inflamed, try soaking the toe for 10 to 15 minutes in warm water with Epsom salts (magnesium sulphate) three times daily,” says Dr. Jennifer Saam, a podiatrist. “If it’s not improving, you may need antibiotics or even a procedure to remove the offending portion of the nail.”

Problem: Dried, cracked heels
What it is: The skin around the edges of the heel thickens. Sometimes it cracks, which can be pretty painful, especially if the cracks are deep enough and get infected.
Why you have it: From going barefoot or wearing sandals or flip-flops regularly.

How to get rid of it: Once your skin softens in the shower, shave the hard spots with a callus razor. After toweling dry, lather on a good moisturiser. Do so right before bed, suggests Dr. Saam, and stick on a pair of socks so the moisture will penetrate your feet while you sleep.

Caroline Kinneberg

Content Partner: Men’s Life Today, in association with Gillette

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Mind Food: We Are What We Think

Dean Adams is not a very busy man. He is twenty-nine, still lives with his parents, and works as a substitute teacher. After a day of socializing with middle schoolers, he decides to sit down and relax. He changes from his sweater into an ironic t-shirt and sweatpants, and contemplates eating something to satisfy his hunger. He walks to his kitchen and due to his lack of culinary ambition and absence of his mother, he microwaves himself a Hot Pocket.

With his zero-point-nine ounces CITATION Hot11 \l 1033 (Hot Pockets) of molten genetically modified goodness, he returns to the couch with his iPad and begins flinging Angry Birds at green pigs. Ironically for Dean, not only is he hurting his body with an easily-microwaved pocket of potential digestive problems, he is also harming his mind. Dean spends his evenings, with his iPad consuming information that is equivalent to a hot pocket;
momentarily satisfying, but without any nutrition.

The old adage “you are what you eat” also reins true on another front: your mind. We are starving our minds. When we do not fill our mind with things that make it think- it suffers. Dean doesn’t realize what he is doing to himself, yet continues to fill his stomach and mind with items that lack nutrition. Dean is just a drop in the ocean. One must understand how our mind becomes malnourished, the effects of the lack of mental nutrition and finally how to have a healthy mind-diet. But first, we must understand the similarities between our mind and our stomach.

Compare this to your stomach; if you eat junk food for thirty-three days in a row you will eventually adjust but your health will be in danger. But if you eat a variety of foods, and get your daily dose of vitamins you may feel livelier. You are what you eat. The processes of digestion and learning are one in the same, and the quality of the material
consumed is equally important. If we choose to consume intellectual Hot Pockets, we will have intellectual diarrhea. This is the issue at hand: our minds have molded to mentally digest material that lacks nutrition and fiber.

The mechanism behind this change is the theory of neuroplasticity. Neuroplasticity is the theory that the mind changes in all stages of life. Previously, only children were thought to have a mind that could be molded such that certain
habits, likes, and natures would forever be part of that child. As investigated in a January 3 2011 article in Newsweek.

Research proved that human minds are always changeable. Karl Lashley developed the theory and the coined term and the science has evolved since. Neuroplasticity simply means that our minds constantly change. Today, you are not exactly the same person you were yesterday and so-on. Lashley wrote that up to late middle age, the mind can shift wildly causing changes in all aspects of a person. We understand the statement “you are what you eat” but when talking about our minds, we are what we repeatedly do. This can be used to benefit ourselves. We can use neuroplasticity to shape ourselves into philosophers, linguists and sages. Or we can let it all fall apart.

For example, look at Dean Adams. Back in college he majored in history and challenged his mind. From the moment he graduated, his mind has slipped. Dean is not alone. We all have moments in which we are like him. But if we fall, we
will become doomed to an unfulfilling life of iPad apps, Hot Pockets and parental dependence. Just look around, it is happening quicker than we may think.

Modern popular culture is the mental equivalent of a bag of Doritos. Celebrities, sports, movies, romance novels, are all mediums that are mentally tasty, but lack any mental nutritional value. But the need for constant entertainment has become a part of our culture. We have become entranced in stuffing our faces and minds with genetically modified garbage. In a July 19, 2010 article in Psychology Today, the comparison between entertainment culture and addiction is outlined. Dr. Peter G. Stromberg writes: “I pay special attention to the emotionally powerful experiences we can have, when we become caught up in entertainment activities” (Peter G. Stromberg). Much like that a bag of Lay’s you can’t
eat just one. We are drawn in and we want to consume all of what there is to offer. We are what we eat; we are
also what we mentally consume.

Our minds will change and become unable to function. Remember neuroplasticity; neurons that fire wire together. Habits eventually become the people we are, if left unstopped. This can alter the way we perceive the world. Even to the point where we may ignore problems. In Nicholas Carr’s 2010 book The Shallows: How the Internet is changing the way we Read, Think and Remember, the nature of the Internet is explained.

He writes, “The modern world’s relentless consumption of information is killing our capacity for reflection, contemplation and patience” (Carr, The Shallows: What the Internet is Doing to Our Brains). In essence, the internet’s existence is altering the way we think because everything is just a simple click away. When presented with a buffet of information, we will most likely choose to consume the kind that doesn’t require us to think.

The Internet is like an all you can eat buffet filled with a variety of foods that aren’t healthy at all. Perhaps the
greatest example is the growth of Google. The company constantly updates its products to be tailored for their consumers, and is meant to be as convenient as possible. With convenience, also comes laziness. We’ve all used Google’s
search-bar as spell check, and ended up with ten-thousand results for inevitable.

From there, we somehow end up on the Wikipedia page for Antarctica, and we never question how we got there. When we use it to make our lives even more convenient, we are letting ourselves ignore our minds. We need to question, “Is Google
Making us Stupid?”, as asked in an article of the same title by Nicholas Carr (Carr, The Atlantic) .

The Google-dependent become less able to focus on large amounts of text and their attention becomes easily broken. Oftentimes, it becomes another night at the digital buffet. The wealth of information makes it tempting to consume as much of it as possible, while the important thing is the quality of the information consumed. If Lady Gaga is more important to you than the socio-political ramifications of the Arab Spring, there is a problem. How can we be effective citizens? We cannot. It is unethical to become consumed in mentally digesting distractions.

Aside from being poorly informed, people who consume poor content may experience an actual medical side-effect— dementia. Lack of mental exercise and a poor mental diet aggravates the disease (Tufts). This issue affects every one of us, from the very young to the elderly, as reported in a January 2009 Tufts University publication.

Let’s face it. This issue is frightening. The worst part of it is that if we don’t act, we will lose the ability to think. Look into yourself; we are all guilty of feeding our minds with garbage. I included have wasted evenings watching gratuitous images of food on The Food Network®, and I often unnecessarily tweet puns. The understanding of the issue is a step in the right direction, accepting it isn’t. According to a May 31, 2007 article in The New York Times; the average full time worker doesn’t even start doing real work until eleven in the morning (Belkin).

That shows the extent of the problem; we have developed a culture in which it is socially acceptable to waste time at work. But when our staplers are incased in Jell-O due to a practical joke, a line is crossed. It isn’t just our office supplies trapped in a gelatinous limbo, it is our minds. If this is our minds at work, think about what our minds are at rest: ineffectual, starved and weak. Look what we have done. We must step back from our televisions, cell phones, and computers. We must rise from our sofas, recliners and spinny chairs. We must stop wasting hours of our lives on mental content that does nothing more than merely entertain.

If we do not, we are destroying the greatest gift given to humanity: our mind. As with most personal problems, the hardest part is starting. It is human nature to avoid change. If we choose to continue this, we must be willing to deal with the consequences. We must be fully cognizant of what we consume. Reversing our mental diets begins with restraining some of the poor intake first.

Rather than spending hours playing mindless games or watching Jersey Shore, pick up a book at the library. They are still there. Begin asking questions about deep concepts and try to challenge yourself mentally wherever possible. Due to the workings of neuroplasticity, every challenge we bring to our minds, shapes them for the
challenges of tomorrow. When this is achieved, not only will your mind be fit and healthy, your desire for those
mental Hot Pockets will be completely eliminated.

The proof is in the pudding. According to the National Institute of Neurological Disorders and Stroke, dementia patients who play piano, do Sudoku puzzles, and play board games show less cognitive decline than their peers. If this works for dementia patients, it will also work for you and me.

Our minds are starving from the lack of nutrition. When we consume content without any value, our minds suffer. We have discussed why this happens, the dangers of the issue, and finally how to solve it. Hope still remains, because neuroplasticity can shape our minds for the better. Returning to Dean Adams his mom decided to not purchase any more Hot Pockets due to his irritable bowel. Unfortunately, his equally dangerous addiction to Angry Birds doesn’t provide him with the same physical backlash. Dean Adams has the potential for change, just like the rest of us. If he realizes the issue at hand, he can improve his mind. All it takes is will.

Daniel Wheaton

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The ready for-anything workout

Climbing Kanchenjunga. Hitting a six. Qualifying for the army’s commando fitness test. Competing in a 100 km bicycle race. Running the Ladakh marathon. Athletic challenges both big and small.

Few of us do workouts that can adequately prepare us for, literally, anything. But what if you could prepare your body to complete all the challenges above by practicing just one routine? If such a workout is what you want, then Sean Burch and his regimens, which have helped men run marathons and climb Mount Everest for the first time, are the ticket. The author of Hyperfitness and a world-record-setting mountain climber, Burch has helped numerous clients achieve amazing athletic feats through his training system.

Warning: His workouts are tough — really tough. But then, he says, people, including young guys, don’t exercise anywhere close to the level they’re capable of. “If you can do this workout, completely mapped out in the 14 exercises below, there’s nothing you can’t do in fitness”, he adds.

To illustrate the kind of shape his workouts put you in, Sean went on an expedition to a remote part of Tibet, where he hiked and rock climbed for 15 hours every day, 23 days in a row. During that time, he ascended a mind-boggling 63 virgin peaks (as in, he was the first one ever to reach the top of those peaks), all between 16,000 and 19,000 feet.

“My drills are meant to change the way you perceive and enact fitness, and were created to get readers in the best conceivable shape in the shortest amount of time. People are still separating their strength and cardiovascular training. This is wrong! Readers must think of their mind/body training as one entity to maximize the total body experience.”

Burch adds: “The following 14 drills I use to sharpen my body and mind for expeditions around the world.”

The idea is to improve with each session until you can do the exercises completely through as intended. For a 30-minute killer workout, complete these high-energy moves in the order shown without resting, and build up to three times for each session:

1. Inverted-V press-up
Start in modified press-up position, with your bottom up in the air so your body forms an inverted V. Stay on your toes, legs straight, then bend elbows while lowering head and shoulders towards floor. Go down till forehead lightly touches floor, then press back up. (10 to 14 reps)

2. Squat palms touch to spread-eagle jump
Squat, touch the floor with your palms, then spring up and spread-eagle with legs and arms. (15 to 20 reps)

3. Scale the whale
Place one hand on a towel on a hard, smooth surface—like a basketball court floor—and get into runner’s starting position, with one leg ahead of the other and knees bent. Sprint forwards the length of whatever surface you’re using, with your hand remaining on the towel, which slides ahead of you. Then, assume the starting position and sprint back. Switch hands after 45 seconds and continue for another 45 seconds. Essentially, this drill elongates the hardest part of the sprint: the explosive start. (One minute, 30 seconds)

4. Riverdance
While hopping from one foot to the other, alternately tap your fingers on the inside of your raised ankle. (When you hop on your right foot, you’ll tap your left ankle and vice versa.) Increase the height of each hop as you develop more leg strength and aim to maintain balance while increasing speed. (Five sets of six reps; one rep is four touches)

5. Pop-up to side jump
Kneeling with legs and hands on ground, pop your body up quickly, bringing feet underneath your hips and arms by your sides. Next, jump from side to side, aiming for height rather than lateral distance. Return to kneeling and repeat. One rep is one pop-up and one jump to each side. (12 to 16 reps)

6. The hyper bound
Squat, jump forward or on the spot, then bring knees and palms down to touch the floor. Repeat. (20 reps)

7. Mountain climbers
Get into press-up position. Keep upper body fixed, then bring right knee under body to chest then straighten again, left knee to chest then straighten again, bring right foot out to 3 o’clock position and back again, and left foot out to 9 o’clock position and back again. Do in staccato, bouncy rhythm. (20 reps)

8. Staggered hand press-ups
Place one hand in normal press-up position and the other about a foot lower than normal so it’s opposite the rib cage. Execute push-up. Do eight reps before switching hand position, then do eight more reps. Repeat series for two minutes.

9. Roll-up, tuck, rear jump
Lie supine with arms stretched overhead, legs bent and feet on the floor. Bring arms forward while you roll up your body one vertebra at a time and stand. Jump, bringing heels to glutes. Then roll back down and repeat, in a fluid fashion. (15 reps)

10. 3-point press-up with jump-feet switch
Get into 3-point press-up position (with both hands and only one foot on ground, other foot remaining elevated) and jump and switch feet after each press-up. (11 reps)

11. Triangle T to full J-jack
Start in press-up position with feet together. Thrust them under your chest, then back to press-up position, over to right side, back to press-up position, over to left side and back to press-up position. Then bring them under chest and spring up for a full jumping jack. (15 reps)

12. Frog jump variation no. 4
Frog jump forward, beginning with feet wide and palms on the floor between them. Jump forward while switching hand and foot positions so feet go together and hands move outside feet. (25 reps)

13. Tricep press-up clap to pop-up squat jump
Kneel and place hands in diamond shape on ground, directly below sternum. Form a straight line from knees to shoulders to top of head and drop body down until arms are bent at a 90-degree angle at the elbows, then press back up and clap as you balance on your knees. Next, pop your feet under your chest and squat jump upward. (12 to 15 reps)

14. Flashdance
High-step forward with feet barely touching ground, as if ground was scalding hot. Clap under front leg throughout exercise. (Aim for 50 claps)

Ethan Boldt

Content Partner: Men’s Life Today, India in association with Gillette


What Comes First: Build Muscle or Shed Fat?

You want to get rid of the flab. You also want to put on muscle. But you know that you can’t optimally (or even remotely) do both at the same time. So what plan should you embark on first?

The answer depends entirely on 1) your honest assessment of what you look like now, and 2) what you hope to look like in the not-too-distant future. Says Mike Wunsch, a certified strength and conditioning specialist and the director of fitness at Results Fitness in Santa Clarita, Calif.: “Every guy wants abs and arms” — meaning cut abs and big arms.

But, he adds, that’s like wanting to look like the chiseled bodybuilder … on the day of competition. “Ronnie Coleman doesn’t look like that 99 percent of the time,” he explains. “He’s usually 30 pounds heavier, having built up a ton of muscle before he goes into his cutting phase and then dehydrating just before the contest.”

Determine Your Goal
What you want to do is develop a sustainable physique that you can live with day in and day out. Take a look at yourself in the mirror: Do you have a decent amount of muscle but too much fat? Or are you pretty defined but lack any real muscle?

Once you’ve determined your goal, the next step is to embark on a fitness-and-nutrition plan that will change your shape accordingly. “If you have respectable strength, go right into a cutting program,” says Wunsch. “If you’ve got a six-pack but want to get bigger, you’re going to have to put on some fat along with that new muscle.” He gives an example of a 6-foot guy who’s a ripped 160, but who would rather be a ripped 190. To get there, he’s going to have to be a softer-looking 200 first.

First, Eat Right

If your goal is to get lean, says Michael J. Sokol, a personal trainer recognized by the American Council on Exercise and owner of One-on-One Fitness in Chicago and Scottsdale, Ariz., you should consume six smaller balanced meals/snacks every two to three hours per day. Each one should contain protein (eggs, nuts, lean meat, fish, tuna, cottage cheese), quality, low-glycemic carbohydrates (wheat-berry bread, sweet potatoes, wheat pasta, fruit, brown/wild rice, steel-cut oats), dark veggies and plenty of water.

If your goal is to pack on the muscle, Wunsch advises getting at least 1 gram of protein per pound of body weight. Those six meals per day must be sizable, and one should include a post-workout whey protein recovery shake. While you don’t need to eat as “clean” (lower in fat, no junk) as those trying to get lean, you should still aim for nutrient-dense calories (e.g., a free-range, grass-fed hamburger with a whole baked potato, rather than a Whopper with fries). Just don’t skip those workouts — with all that food, your body will be generating both muscle and fat, and intense workouts will ensure that much of it is the hard stuff.

Now: Build Strength or Burn Fat

Strength-building is all about hoisting heavy weights approximately three workouts a week. A good approach is to do a push day (chest, shoulder and triceps), a pull day (back and biceps) and a leg day. Emphasize major compound moves (involving more than one muscle group), such as bench presses, incline presses, military presses and triceps presses on push days; pull-ups, deadlifts, back rows and straight bar curls on pull days; and squats, lunges and calf presses on leg days. Keep your reps below 10 per exercise, and rest 2 to 3 minutes between sets.

Meanwhile, says Wunsch, do zero cardio. “Aerobic conditioning has a negative influence on muscle gain,” he says. “You don’t want to tax the lean body mass that you’re trying to add.”

Wunsch’s fat-burning program is actually not that different, but everything is done at a quicker pace and with a higher rep range. While you’ll still do three workouts a week, the breakdown will be chest/back, shoulders/arms, and legs, which more freely allows you to superset exercises. For example, if you’re doing three supersets of push-ups/deadlifts, you’ll do the two exercises back-to-back (one superset) and rest 45 seconds between each superset. Aim to get at least 15 reps per exercise, per superset.

So, what about the cardio? Surprisingly, Wunsch doesn’t advocate standard cardio for fat loss either. “Running or biking is not what works best,” he says. “Look at the research.” Instead, you need to activate as many muscle fibers as possible with strength training to create a metabolic effect, and when you do any kind of fast movement, it should be done as equally timed intervals, such as sprints or heavy rope-jumping — 20 seconds on, 20 seconds off — for 10 to 20 minutes only.

Finally, whichever program you’re on, make sure to include some core conditioning. “Remember, your core is not for your six-pack,” says Wunsch. “It’s for resisting movement in your low spine and transferring energy from your upper body to your lower, and vice versa.” In other words, ditch the isolated crunches and go for total core moves, like ball roll-outs and planks.

Ethan Boldt

Content Partner: Men’s Life Today in association with Gillette


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