Mens solutions- mens health V-shape

Build a swimmers V-shaped upper body in three moves

Pull up- muscles worked: latissimus dorsi, core muscles

Grab a bar and allow your legs t hang, palms facing forwards. Pull your body up until your chest reaches the bar( gentle touch).

Cable rear lateral raise- muscles worked: shoulder abductors, external rotators, scapular retractors, elbow extensors

With your right knee closest to the cable machine, support yourself on your right hand and grab the handle with your left hand. Pull it across your body until your left arm is extended. Change position and repeat with your right hand.

Cable face pull- muscles worked: latissimus dorsi, trapezius, rhomboids, teres minor, infrasinatus, posterior delts

Grab a rope attachment on a cable machine. Hold each side with one hand. Pull the rope towards your face until the handles touch your ears. Your shoulder blades should be pulled back and down. Each pull should be preceded by a scapular retraction.

Mens Solutions- Bench press more

Bench press more

What to do?

Try eccentric lifting, in which you focus on the lowering the weight during a bench press rather than lifting it. Load the barbell 80 to 120 percent of your one-rep max( for example, 80 to 100kg if your max one-rep is 90kg), and take four to five seconds to lower the weight while keeping tension in your chest. Have your spotter help you press the bar back up as fast as possible, then repeat. Do two to four sets of three to five reps!

Why it works?

Your body can handle more weight as you’re lowering the bar than as you’re pressing it up. Repeated lowering of a heavy weight will slowly help your body adapt and learn to handle more weight in general. Eventually, you’ll be able to press a heavier load. The slow lowering also creates a lot of tension in your muscles as they try to keep the bar stable. That builds muscle.

Mens solutions- mens health gym program

There is many ways and routines to gym, A combination of cardio and weight training will give one a great result.
Here is an easy program for beginners:

Warm Up: 10 min on any cardio equipment

Chest: Bench press, 3 sets 10 reps
            Peck deck/flies, 3 sets 10 reps

Back: Lateral pull down, 3 sets 10 reps
           Seated row, 3 sets 10 reps

Shoulders: Shoulder press, 3 sets 10 reps
                   Upright row, 3 sets 10 reps

Biceps: Dumbbell curls, 3 sets 10 reps
              Barbell curls, 3 sets 10 reps

Triceps: Tricep dips, 3 sets 10 reps
                Tricep extension, 3 sets 10 reps

Legs: Leg press, 3 sets 10 reps
           Leg extensions, 3 sets 10 reps
           Leg curls, 3 sets 10 reps
           Calve raises, 3 sets 10 reps

Mens solutions- mens health dead lift

Mens health dead lift

The dead lift isn’t just for power lifters, it’s a total body exercise that builds strength and improves sports performance. There are many variations of the classic move that can give you the edge on the court, field or even the water.

Sumo-Dead Lift:

Roll a barbell against your shins and grab it using an overhand grip or mixed grip, your hands about 30cm apart. Stand with your feet about twice your shoulder width apart and your toes pointed out. Bend your hips and knees; without allowing your back to round, pull your torso up, thrust your hips forwards and stand up with the barbell. Lower the bar to the floor, keeping it as close to your body as possible.

Single-Arm Dead Lift:

Place a dumbbell on the floor next to your right ankle. Bend at your hips and knees and grab the weight with your right hand. Without allowing your back to round, stand up with the dumbbell as you thrust your hips forward slightly. Lower the weight on the floor, and then repeat on the left hand side.

Clean Pull:

With your feet shoulder width apart, roll a barbell against your shins. Bend at your hips and knees and grasp the bar using a shoulder width, overhand grip. Keeping your back naturally arched and your arms straight, pull the bar up by thrusting your hips forwards, straightening your legs, rising on the balls of your feet and shrugging your shoulders. Lower the bar to the floor and repeat.

Mens Solutions- mens health exercise

Mens health exercise

Exercise goes hand in hand with healthy eating! The key to successful exercise is a combination of cardio and weight training. The gym is a great way to start your exercising career, with all the machines and equipment you will need in order to transform your body. Gym is not for all though some people would rather go for a run, walk or even a bike ride all of which is a great form of exercise.

It’s all about being happy with your body, taking your shirt off at the beach and showing off that hard work and dedication! Let’s face it no women wants a fat man in her arms but rather a well built toned man!

Why Should You Train Legs???

To take centimeters off your waist, work the muscles below your belt. You burn more kilojoules the day after lower body resistance training than upper body!

Leg Exercises:

Squats

Leg Press

Leg Curls

Leg Extensions

Lunges

These are a few leg exercises that will set you on the right track to losing weight and centimeters!  

Mens solutions- mens health burning kilojoules

Mens solutions- burning kilojoules

Burn 1: Basal (resting) metabolism

Your basal metabolic rate, or BMR, accounts for about 60 – 75 percent of your overall metabolism. Surprisingly, it represents the kilojoules you burn doing nothing at all. Its fuelled by your heart beating, your lungs working to breathe and even your cells dividing!

Burn 2: Digestive Metabolism

This burn results from the thermic effect of food, or TEF. Simply digesting food( converting carbohydrates to sugar and protein to amino acids) typically burns 10% of your daily kilojoules. You burn more kilojoules digesting protein than carbohydrates and fats!

Burn 3: Exercise and movement metabolism

This part of your metabolism includes your gym workouts and other physical activities such as jogging or playing ball (exercise-activity thermo genesis or EAT). It also includes your countless incidental movements through the day, like turning pages in a magazine( non-exercise-activity thermo genesis or NEAT).