Category: Nutritional Supplements

A Beginner’s Fitness Guide for Men

Beginner’s Fitness Guide

If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energized.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.

Stretching

When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.

Nutrition

A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.

Important Nutritional Supplements for Men

Nutritional Supplements for Men

Although people are aware of the importance of a healthy diet, today’s busy lifestyle makes it difficult to get all the nutrients we need from food alone. Men who are sports-minded and physically active often find it necessary to augment their diet with nutritional supplements.

Even when fruits and vegetables are included in the diet, they may not be consumed in sufficient quantities to provide the vitamins and minerals needed to maintain good health and build the immune system. Men’s nutritional supplements ensure that they get what’s missing in their diet.

Daily nutritional supplements keep the body healthy and help prevent diseases such as colds, flu, cancer, and heart disease.  Supplements also make you look good by improving your skin, hair, teeth and nails.

Strong nails and teeth, shiny hair, and smooth glowing skin indicate that you are healthy inside and outside.

Benefits of Men’s Nutritional Supplements

Today’s average diet most likely cannot provide all of the nutrients the body needs in the proper amounts for optimum health.  Fortunately, health supplements can fill in those gaps.  Multivitamins with minerals overcome nutritional deficiencies in the diet.

Men’s nutritional supplements also help strengthen the immune system and ward off diseases and infections.  Health supplements containing antioxidants such as Vitamins A, C and E help prevent different diseases and disorders.

Nutritional supplements containing antioxidants also help get rid of toxins and harmful free radicals in the body.  They keep you energized and young-looking.

Essential Nutritional Supplements for Men

There are numerous nutritional supplements available for men, and it can be difficult choosing the ones you should take.

Listed below are some of the most important supplements for men’s health:

What is the best nutritional supplement?

  • Protein Powder
  • Fish Oil 

  • Calcium 

  • Vitamin E

  • Zinc Selenium

Multivitamins and Minerals

Men and women need many different kinds of vitamins and minerals.  An all-around supplement of multivitamins with minerals provides most if not all of the vitamins and minerals recommended by health care professionals for daily consumption.

Protein Powder

Men who lift weights and workout regularly can benefit from a protein powder supplement.  Protein powder provides the amino acids needed to build muscle mass and reduce body fat.

Fish Oil

Fish oil is rich in omega-3 essential fatty acids.  The fatty acids in fish oil have antioxidant and anti-inflammatory properties.  They help protect the cardiovascular system and fight depression.

Calcium

Men need up to 1,000mg of calcium daily.  This mineral keeps bones and teeth strong and healthy.  It also regulates heart function.  Dairy products and leafy green vegetables are rich in calcium

Vitamin E

Men’s nutritional supplements include Vitamin E to help repair and renew cells. This powerful antioxidant also fights infections.  Men need 200-400 IU of this important vitamin.

Zinc

Zinc plays an important role in fighting infection.  It also helps in cell repair and renewal. Men should get 10-15 mg of zinc everyday from food or nutritional supplements.

Selenium

Selenium is an important antioxidant mineral that men need to regulate the function of the muscles, heart and immune system.  Active men need 50 to 200 micrograms per day from dietary sources or supplements.