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While the life-expectancy gap between men and women has decreased, it's no secret that men still need to pay more attention to their bodies. Several things work against men. They tend to smoke and drink more than women. They don't seek medical help as often as women. Some men define themselves by their work, which can add to stress.
There are also health conditions that only affect men, such as prostate cancer and low testosterone. Many of the major health risks that men face – like colon cancer or heart disease - can be prevented and treated with early diagnosis. Screening tests can find diseases early, when they are easier to treat. It's important to have regular checkups and screenings. |
Diets don't work
He is young, enthusiastic and loves to venture out. Action film buff, Zayed Khan worked on his athleticism by playing outdoor games. Here’s what I picked up from him.
Diet, don’t die: Ziko has based his diet on his blood group—‘O’ positive. Meat, and dairy products have been recommended by his doc.
Never go hungry: His mornings begin with a milkshake, egg whites and a slice of toasted brown bread. Lunch is his biggest meal of the day. He also has a small meal of tuna fish or a chicken sandwich at 5pm.
Coordinate your cardio: Ziko does an hour of cardio everyday targeting specific muscle groups. He jogs, rows and cycles on alternate days. Besides giving him a great workout, it also breaks the monotony.
Time your breaks: Ziko works out 45 minutes after eating his breakfast. Taking a break post cardio for 10 minutes will give you enough time to recover. During the break, he has one portion of fruit for upping his glucose content. |
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Daily Steps to Health
Be Physically Active. Walking briskly, mowing the lawn, dancing, swimming, and bicycling are just a few examples of moderate physical activity. If you are not already physically active, start small and work up to 30 minutes or more of moderate physical activity most days of the week.
Eat a Healthy Diet. Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; include lean meats, poultry, fish, beans, eggs, and nuts; and eat foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Stay at a Healthy Weight. Balance calories from foods and beverages with calories you burn off by your activities. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
Drink Alcohol Only in Moderation. If you drink alcohol, have no more than two drinks a day. (A standard drink is one 12-ounce bottle of beer or wine cooler, one 5-ounce glass of wine, or 1.5 ounces of 80-proof distilled spirits.)
Men's Health The Book of Muscle received an impressive 4 1/2 out of 5 stars on Amazon's product page. Many readers stated that they enjoyed reading the science behind the muscles and how the body works, but some readers felt the exercises were a little hard to follow for beginners. Some readers also enjoyed the writing styles of the authors which made learning the science about the body easy for the "average guy."
The workout routines can be mixed and matched to put together a custom workout program. The workouts are broken up into three 6-month programs for the beginner, intermediate, and advanced.
Men's Health The Book of Muscle is a muscle building book written by Ian King, a strength coach and former powerlifting champion, and Lou Schuler, Men's Health fitness director. Although it is several years old, it remains a popular muscle building book among male readers looking to improve their physique.
