Fat people have lower testosterone

Did you know that being overweight or obese decrease the amount of testosterone in a man body? Testosterone is as important to a man as estrogen is to a woman. This hormone that the male bodies produce gives them the physical upper hand over women by giving the males more muscle mass and less fat storage capacity. But by being overweight or obese, men weaken their physical advantage.

Fat cells lowers testosterone production.

Fat cells produce inflammatory hormones that slow down the signals for testosterone production from the hypothalamus and pituitary glands.

The hypothalamus, which is near our brains, is like the thermostat in a HVAC unit. It monitors the testosterone level in a male’s body and tells the pituitary glands whether it is time to make more or less of the hormone.

The pituitary glands, which is located near the base of the hypothalamus, are the heater that turns on or off depending on the instructions from the thermostat. The pituitary glands then sends the signals to the adrenal glands to manufactured a number of hormones including testosterone. Without the signal from the pituitary glands, the testes does not know when to produce testosterone.

The more fat cells you have, the higher the disruption to the signal to produce testosterone. And when overweight or obese men have less testosterone, they also have less muscle mass and more fat storage capacity than healthy men.

Overweight males have more estrogens.

Testosterone is only one of a few androgenic hormones that give male their physical characteristics. Overweight males have more aromatase enzyme which converts some of these other androgenic hormones into estrogen.

I am not talking about man boobs here. Just a higher level of estrogen floating in a man’s body that will influence their fat cells to hold on to the weight like women’s fat cells.

And how do you overcome all this bad news when your body is working against you? You probably guessed it. Exercise! Physical activity of any kind boosts testosterone levels.

To significantly improve your body composition, you need to start lifting weights. Weight training twice a week will have a significant effect on improving your body composition. Weight training is the best way to increase muscle mass, therefore shrinking the chaos caused by your fat cells.

Other article related

1- protein 101

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Bench Press 101

The bench press has been a popular lift in the bodybuilding community for some time now and is used to build the chest muscles. The bench press is known as compound lift which is a lift aimed at moving more than one body limb or muscle.

The bench press also uses the triceps, biceps,back muscles, abs and forearms but the main stress is on the chest.

The bench press is one of the most used exercises in body building and the one that causes the injuries. It is important to use the correct form when lifting heavy weights and trying to avoid 1 rep max.

This is what happens.

LOL, fail.

The bench press lift is done using a barbel, bench and a spotter for heavy lifts and first time lifters. The lifter lies on his back on the bench with his legs bent on the floor, then he picks up the barbell from the racks and slowly lifts down into postition as showed here.

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Wikipedia Bodybuilding

Bodybuilding is a form of body modification involving intensive muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance. The muscles are revealed through a process known as the “cutting phase” – a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.

http://en.wikipedia.org/wiki/Bodybuilding#Protein

wikipedia articles i edited and contributed to.

1-List of weight training exercises

2-Bodybuilding

3-Abdominal exercise

4-Abdomen

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How to build a six pack in 35 days part 3

How to build a six pack in 35 days part 3

Lose Fat.

The best way to slim down in the mid section is to do plenty of cardiovascular exercise. Some good examples of this are walking, jogging, swimming, aerobics, bicycling and high-activity sports like racquetball, tennis and basketball. Anything that brings your heart rate to its training zone and keeps it there for at least twenty minutes conditions your heart and burns fat. As you lose subcutaneous fat, your skin will become more taut.

As the fat within your core ab region decreases, you will appear more toned and have bigger core ab muscles. The number one thing you need to think about is the cardio. Five times a week. You will never see your abdominals if your body fat is over 25% even if your train them like mad. To loose your body fat you should follow these rules:

Lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won’t! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories that you burn, and your body can’t build a large amount of muscle without excess calories, so you shouldn’t have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat.

So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, cycling, swimming, stair climbing, skipping, tennis, volleyball, dancing and squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout.

While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.

Keep metabolism steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you loose weight. Every meal should include lean protein, so that your body won’t need to break down your muscles for
fuel, which would shrink your abs as well as slow down your metabolism.

Eat smaller portions. Cut down on the size of your dinner. If you’re hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren’t very active after dinner. This is the basis for advice along the lines of “don’t eat anything within N hours before going to bed”. The claim that your entire dinner is stored as fat isn’t entirely true (the process is more complicated than that) but the fact you don’t move after dinner is enough to hurt your cause.

You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

Eat more fiber. Most people don’t get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. “Fiber foods” include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.

Eat breakfast. Many people skip breakfast because they don’t have time for it. Keep this in mind: You don’t have time to skip breakfast, it’s simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article.

The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn’t had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you’re both unproductive and inactive.

Cereals don’t take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.

Drink more water every day. Many places suggest 8 cups (2L) of water a day. It also depends on your weight (1L/20kg would be good, more if it’s hot or you’re ill). It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, rev up your “metabolism” (actually cause a temporary increase in calories burned).

For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don’t immediately think that you need to eat more. You may simply be thirsty! Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.

Avoid “white” foods (potatoes, white rice, white flour, refined sugar) – these are all starchy foods which are metabolized readily into fat.

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How to build a six pack in 35 days part 2

How to build a six pack in 35 days part 2

Plank and Side oblique plank. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds.

To perform the side oblique plank roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible. This will strenghten most of your body muscles and put pressure on your core abdominal muscles, so it is not as effective as a crunch for example.

Train Your Oblique Muscles. It’s not as important to work on your oblique muscles at first, but eventually you’ll want to start working these too. These are the ab muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn’t used as much in daily life) so go easy on the sides at first.

The side oblique plank explained more above works the oblique muscles alot by putting your body weight strain onto your core abominal obique muscles.

Now that you’ve made up your mind about a washboard mid section. Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy. These fitness balls work by creating instability create more movement to the abs meaning they have to work alot harder to strenghten and contract leading to stronger core abominal muscles.

Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects).

While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won’t look weird. You can bend forward from the hips or, if you’re really into it, bend at the knees too and really “sink” out of the way. Caution: If you have lower back problems, you could injure yourself.

Incorporate into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs. This is not a exercise but a tip really and you will not gain massive core ab muscles just by running.

Do the Scientific Best Abs Exercise. Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the “bicycle maneuver”:

Lie on the floor; make sure your lower back is pressed on the ground.
Take your hands behind your ears. Then bring up your knees at a 45 degree angle.

Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
Breathe in a relaxed and even manner throughout the exercise.

Click here for part 3

How to build a six pack in 35 days part 1

To get core six pack abs you need to do two things: Build muscle and lose fat. Details on ways to accomplish each of these goals follows:

Build muscles.

To get a abdominal muscles or get a six pack you must train your abdominals 2-3 times per week for 20 minutes. For your ab muscles to grow they need to recover so i would recommend having 2 rest days where you could train other muscle groups or do cardio to burn the body fat.

A list of the best exercises to do to get a extreme ripped set of six pack abs muscles. These exercise can be hard so if you are still unsure on how to do them you can contact vince del monte [Best online fitness guru, author of 10 fitness programmes] if you sign up to the programme at the bottom of the page.

Do crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go.Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose.

Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor.

As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.

Do sit ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down using your ab muscles slowly to work the core better and place pressure which promotes growth.Repeat.

Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges and boost the intensity of the ab exercises. Find an incline bench or do these on an exercise ball. Once you “graduate” from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow. The most advanced version of this exercise should not be done by beginners, place a heavgy weight behind your neck using your triceps and you want to strenghten your ab core muscles and slowly lower yourselve up and down.

Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.

For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you’re using this piece of equipment, you can make it easier by just raising your knees to your chest. It’s more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdominals.

If you’re truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar. The most advanced version of this exercise should not be done by beginners and if you want to strenghten your ab core muscles try doing the exercise slowly and controlled.

Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. “spread out”) and repeat. Place a weight between your feet when you think you can handle it.

Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don’t bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.

This is a advanced exercise and i would not recommend this for beginners as it puts alot of strain on your core abdominal muscles and it rasies the chanse of back problems and injury. This is also a very effective exercise for working the core mid section and it takes alot of effort to complete each set slowly and controlled.

click here for Part 2

Keeping in Shape

Although body building is principally seen as something largely cosmetic – there is not a heck of a lot of practical reason for having arms wider than a small tree – there are reasons beyond the aesthetic effects of it for sticking to a regime. Not least of these is that a good body building regime can have a knock-on effect on your general good health. As long as it is a measured and defined program, a body building regime can be one of the best things you ever do on the auspices of good health.

Your heart requires exercise. One of the most frequent contributory factors in a heart attack or heart disease is a sedentary lifestyle. As much fun as it may be sitting on a couch watching television and eating nachos, it does not make a recipe for a long life. It will also give you less chance of successfully running for a bus. By training often and well, you will lose the fat that makes your energy levels so low.

Additionally, staying in shape will allow you to do so much more. If you have kids, being able to join in their games is something on which you cannot put a price. Kids seem to have boundless energy, and if you do not have an exercise regime to keep you in shape, their energy will seem unmatchable. Being able to keep up with them will allow you to play more of a part in their games, and make parenthood all the more enjoyable.

Learn to Take a Break

Getting into the gym to work out and build one’s muscles up is a highlight of the week for many of us, no matter how many times a week we do it. It can allow us to work through the tension of the rest of the week, give us time to think things through while also expending some energy. It would not be going too far to suggest that there are many of us who view training as an indispensable part of our weekly routine. However, a training regime does need to have breaks built into it if it is ever going to be effective and worthwhile.

The benefits of training regularly are proven. It would be easy to conclude from this that any time spent training makes those benefits all the greater, and within a certain limit this is true. But for training to have the long term effect that we are looking for it will be necessary for you to take regular breaks in order to kick back and relax. Going at a hundred miles per hour all the time will have one result only – burn-out. The ill-effects of that are worse than not training at all.

If you simply live to train, you will miss the opportunity to get things out of life that effect you positively on a mental and physical front. When you are relaxed and happy, the body releases chemicals that you need in order to keep an upbeat mentality. Without that mentality, any setback in your training regime may well be met with resentment and anger, and the result will be poor or non-existent training sessions.

Small weights first!

The most important lesson that you can absorb before you take up body building is that there is such a thing as too much, too soon. All of us are keen to do something impressive, whichever field it is in. When taking up body building, especially if you do it at a gym, it is common to see guys whose biceps are thicker than your thighs. The natural response to this is to wish to match them lift for lift. But the natural result of that is that you will end up in hospital with all sorts of muscle problems. Early on, stick to the small weights.

Those guys with the huge biceps have been body building – and sticking to a daily routine – for years, often longer than a decade. It is unsurprising that they are so well built. To them, lifting the weights is like breathing, and their muscles have reached a stage where they can move the weights without any massive effort. Early on, the more basic weights will be more than enough to exert some effort on your muscles, and this is how you get toned.

Try to run before you can walk and you’ll end up on the floor – and if you thought the muscle bound guys were laughing at you before, you wait until they see you knock yourself flat trying to lift your own body weight. A little light mocking will be as nothing compared with that kind of shame, trust us.

Where to start?

When people take up body building it is usually as a result of seeing the impressive physiques of the professionals – whether those professionals be pro body builders, weight lifters, boxers or any other kind. It is natural to see the power that such a physique gives to an individual and want to have the same thing. It is also, unfortunately, something that is beyond many of us and at the very least will require years of committed training for the rest of us. When you are starting out, the goal that you are chasing is still some time off. There is a lot of groundwork to lay down first.

Put simply, the early stages of a body building regime will be about getting toned rather than really building muscle. In order to get to the point where you can even hope to start lifting the big weights, you need to start with smaller ones. It is about progression. Trying to do too much too soon will have the sole result of causing injury, and once that happens you will be in no position to do any training at all. It is more important to pace yourself and prepare for the hard work to come.

Some of us are naturally built more slender than others. That being the case, there is no need to assume the slender ones cannot build themselves up a few levels. In actual fact, a slender physique can be advantageous in the early days of body building, as it allows one to move more sharply and quickly – something which is important in building up those reps.

Alcohol and Body Building

Given that many of us decide to take up body building after a long and challenging night at the bar – or at home with a few beers – it is bad news for many people that body building and alcohol do not mix. This is not to say that you cannot drink a beer every so often if you decide to take up body building, but you will be restricted in either one capacity or the other. There is conflict between the effects of alcohol and the intentions of a good body building regime, and something has to give – so, do you value your nights out more than your coveted muscle?

Part of the reason for alcohol being such a bar to body building is the effect it has on muscles. It does not reduce the muscles as such, but it does present a barrier to the muscles getting the necessary support from the body in order to recover from small tears and pulls. The blood needs to take oxygen and other natural resources to the muscles in order to fix any injury and, if the bloodstream contains alcohol, it cannot do this in the same volumes – meaning that you will take longer to recover and your training is less effective.

Those little tears can occur without you even noticing them, and are repaired fairly quickly, but perhaps the best way of putting it is that you shouldn’t go out for beers right after a body building session. If you have a block of three days off in a row, day 2 is the best time to go for a drink or two.