Men's Fitness Guide – Fitness Tips For Men

Archive for May, 2010

It is that time of year again when many of us think about just how we are going to look when we go to the beech. We would all like to know how to get a flat stomach. A busy lifestyle often means that we are not able to get to a gym. However you can achieve your dream to get six pack abs by doing an easy workout at home using the following routines.

Crunches
First of all target the upper abdomen by doing crunches which I am sure most people will have already know about. Lie flat on the floor or exercise mat with your arms across your chest or behind your head. Your knees should be bent at 90 degrees and your feet braced against or under a stationary object. Raise your shoulders off the ground whilst keeping your lower back in contact with the floor. Let your abdomen take the strain and hold position for 2 seconds.

Side Crunches
This exercise is similar to the crunches, but targets those love handles or surplus fat at the sides of the abdomen. The difference is that you raise your shoulders off the floor and twist to each side in turn and hold for 2 seconds.

Leg Lifts
This exercise targets the lower abdomen. Lie flat on the floor or exercise mat and lift your legs six to twelve inches off the floor. To add leverage place your hands under the buttocks. Hold your legs in the raised position for 2 seconds then slowly lower to the floor. You can increase the intensity of this exercise by adding weights to the ankles.

V – Crunches
To do this exercise lie flat on the floor or exercise mat with your arms crossed over your chest. Raise your shoulders off the floor and at the same time bend your knees and bring them towards your chest. Your body should now be in a V shape with the abdomen being the base of the V. Pause for a second and then return to a position where your legs and shoulders are off the floor.

Cat Stretch
This exercise is similar to that used by a cat to stretch its back. Get down on the floor on your hands and knees. Tighten your abdominal muscles while thrusting your back upwards as far as you can. Hold for five seconds and lower to the floor.

Bicycle Crunch
This is like riding a bicycle. Lie flat on the floor with your hands by your side and raise your knees up to 45 degrees. Then perform a pedaling motion as if you were riding a bicycle.

Standing Bends
Stand up straight with your hands by your side and with your stomach sucked in. Simply lean the body over to the right then the left being careful not to rotate the hips. You can vary this by twisting the upper body from side to side whilst keeping the legs straight.

If you are disciplined and do these simple exercises on a regular basis then there is no reason why you cannot have a flat tummy at least or a six pack abs.

Men are often curious about how to reduce skin redness. Shaving, harsh cleansers, wind damage and the sun are usually blamed for the problem. But, the underlying cause is inflammation.

Many people think of inflammation as the swelling that occurs when they sprain an ankle. But, the skin’s layers can also become inflamed. Sometimes, the inflammation is chronic.

Inflammation Signs

Pimples are a sign of inflammation deep within the skin’s layers; in the pilosebaceous unit. That’s a big word that we usually call a pore.

The hair-producing follicles are located in the pilosebaceous unit. Below the follicle is a gland that produces sebum. People with oilier complexions are said to have excessive sebum production. But, that’s not the whole story.

If you wash your face too frequently or use a mass-produced shaving cream, you strip away the skin’s sebum. This stimulates the gland to produce even more. The stimulation can also cause the gland to become inflamed.

Shaving Tips

Next thing you know, you have a pimple. If you have “shaving bumps”, they are caused by the same kind of irritation.

You don’t have to stop shaving to reduce skin redness, you just have to be more careful about your skincare products and follow a good routine. Here’s a suggested routine.

You will need to hang a mirror in the shower and have a new razor handy. Instead of using a mass-produced shaving cream, invest in a bottle of plain grape seed or olive oil.

Turn the shower on and let the bathroom steam up a bit. Let your skin absorb the steam as you wash your hair and body. Do not use a cleanser on your face unless it is absolutely necessary.

Use the olive or grape seed oil as a shaving lubricant and shave as you normally would, using the mirror in the shower. After you dry off, use a moisturizer designed to reduce skin redness caused by inflammation.

Moisturize – Key Tip

The moisturizer should contain witch hazel, because it has natural anti-inflammatory properties and will help prevent infections caused by shaving nicks or cuts. It will also help to heal abrasions or razor burns.

Not Just Any Moisturizer

It should also contain an ingredient called Functional Keratin. A protein complex that stops inflammation before it can start, Functional Keratin has proven to be beneficial for people with rosacea when it is used on a regular basis. It will also reduce skin redness caused by irritation or other kinds of inflammation.

Here is a DO NOT DO Tip

Here’s one more suggestion for your skincare routine. Do not exfoliate.
It seems that practically everyone is recommending exfoliation these days as a weekly treatment. First of all, there are no proven benefits of exfoliation. If you shave every day, you are exfoliating anyway.

Exfoliation can cause excessive dryness, which in turn causes wrinkles. So, don’t do it.

Facial Cleansing Mask – Very Smart Move

If you want to give yourself a real treat, use a deep cleansing mask on a regular basis. The better ones contain an ingredient called allantoin. It will also help to reduce skin redness. The preceding suggestions should have you looking your best in no time.