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      Supplements every guy needs

      February 3, 2009 /

      Men?s Fitness.com lays out supplements every guy needs to have in their 20s, 30s, 40s and beyond.

      The Base Plan (also for you if you’re in your 20s):

      Supplements1) Multivitamin
      No rocket science here, but it’s surprising just how many guys still don’t take a multi. The key to making ’em work is to make them part of your routine. Instead of stashing the bottle on a shelf, keep it by your toothbrush or coffeepot?something you hit every day without fail. Make sure your multi also contains two key nutrients: selenium (for its cancer protective effects) and zinc (which helps you make sperm). Also, check the capsule size and dosage. It’s easier to take one pill rather than two or three.

      2) Fish Oil
      Fish is one of the best sources of omega-3 fatty acids, which are crucial for brain and heart health and act as a natural anti-infl ammatory?especially benefi cial if you have sports injuries or aching joints. Even if you manage to eat the two to three recommended servings of fi sh each week, Carlson still suggests popping one to three grams of fi sh oil daily, veering toward the higher side if fi sh isn’t really your meat of choice. Also look for a brand that contains both EPA and DPA, the two key healthy fats in fish.

      3) Probiotics
      These are good bacteria?the same kind found in your intestine?that aid with overall gut health and enhance your immune system. You can get probiotics in your diet by eating yogurt, fermented and unfermented milk, miso, tempeh, and some juices and soy beverages. However, if you’re not eating those foods regularly, take a probiotic supplement with at least 10 billion live bacteria from one or more of the Lactobacillus family. It’s generally best to take one capsule before bed.

      Click here to read the entire article.

      Men's Health and Wellness, Sports Health and Fitness, Supplements, Vitamins/Minerals, Xternal Fitness, Xternal Furci

      Bacteria waste in your gut could help weight loss.

      February 3, 2009 /

      A single molecule in your intestinal wall, activated by the waste products from gut bacteria, plays a large role in controlling whether you are lean or fatty. When activated, the molecule slows the movement of food through the intestine, allowing you to absorb more nutrients and thus gain weight.

      Bacterial byproducts are a source of nutrients, but now it appears that they can also be chemical signals used to regulate body functions.

      Humans have a large and varied population of beneficial bacteria that live in their intestines. The bacteria break up large molecules that the host cannot digest, and the host in turn absorbs many of the resulting small molecules for energy and nutrients.

      Researchers focused on two species of bacteria that break up dietary fibers from food into small molecules called short-chain fatty acids. They found that short-chain fatty acids can bind to and activate a receptor molecule in the gut wall called Gpr41.

      When researchers disrupted communication between the bacteria and the receptor in mice, they found that their intestines passed food more quickly, and the mice weighed less and had a leaner build, even though they ate no less than other mice.

      Men's Health and Wellness, Nutrition

      2009 Fattest cities in America

      January 27, 2009 /

      Miami, FLMen?s Fitness.com has ranked the top 10 fattest cities in America.

      1.) Miami, FL
      ? Despite wide availability of local running and biking trails Miami residents are 35 percent less likely than average to jog or cycle.
      ? Ice cream shops are 141 percent more popular in Miami than average.
      ? Mayor Manuel A. Diaz participates in fewer fitness-related public events than most mayors.

      2.) Oklahoma City, OK
      ? Oklahoma City residents received a bottom score in fruit and vegetable consumption, with only 17 percent eating the recommended five or more servings per day.
      ? Oklahoma City residents are 28 percent less likely to participate in fitness walking than average, the 2nd lowest overall participation rate among cities in our survey.
      ? Basketball courts are practically nonexistent here, among the fewest per capita in our survey. There’s just one court here for every 12,162 residents; the national average is one court per 6,909 people.

      3.) San Antonio, TX
      ? Just 12 percent of San Antonio residents have a health club membership. That’s 31 percent less than average, and the 2nd lowest rate in our survey.
      ? Just 2 percent of San Antonio residents have a home gym. That’s 57 percent less than average, and the 2nd lowest rate in our survey.
      ? According to the CDC, 28 percent of residents in the San Antonio area are clinically obese.

      4.) Las Vegas, NV
      ? Fast food, widely implicated as a contributor to obesity, is more common in Las Vegas than most places in our survey. In a per capita comparison there are 68 percent more fast-food joints here than average.
      ? Las Vegas has 106 percent more pizza places per capita than the average among cities in our survey.
      ? Las Vegas has 69 municipal parks, among the fewest of any city on a per capita basis, according to our exclusive survey of municipal park departments.

      5.) New York, NY

      ? The local commute is much more oppressive than in most cities ? 54 percent more oppressive than average, leaving less time to exercise and prepare healthy meals.
      ? Our survey has found 87 percent fewer sporting-goods stores in New York than average an indicator of an inactive populace.
      ? New York has one pool for every 135,648 residents ? 207 percent fewer than average in our survey.

      Exercise, Men's Health and Wellness, Nutrition, Sports Health and Fitness, Weight training, Xternal Fitness, Xternal Furci

      Exercising with a cold

      January 22, 2009 /

      You’ve got a runny nose, coughing, sneezing and it’s hard to breath. You want to workout, but will it make your symptoms worse?

      Two studies were published over a decade ago that showed results that surprised researchers. The studies showed no difference in symptoms between those who exercised and those who didn?t. And there was no difference in the duration of the colds between the two groups. When symptoms were assessed, in some cases those who exercised said they felt better.

      The result of these studies are in no way meant to encourage people to train when they’re sick. The studies tested subjects who had head colds. One needs to be more cautious when dealing with a cold or other illness that produces fevers or other symptoms like chest congestion.

      The rule of thumb is: If you have symptoms above the neck it?s OK to workout. Below the neck, forget it.

      Medicine and Science in Sports and Exercise 1997
      Medicine and Science in Sports and Exercise 1998

      Edit: In the third paragraph, the mistake “their” was changed to the correct “they’re”.

      Exercise, General fitness, Men's Health and Wellness, Sports Health and Fitness

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