Archive | January, 2017

Longer Drives – How the Average Golfer Can Increase Driving Distance Without Buying a New Driver

Are you tired of being the “short knocker” in your group, tired of not being able to reach par 4’s in two, par 5’s in three? How would you like to gain 10-30 yards off the tee without buying a new $400+ driver?

This article reveals the steps taken by a 68 year old retired aerospace engineer to regain the driving distance of his youth.

The steps were taken over a 12 month period of experimentation using many different driver and shaft combinations and modifications.

He began his quest for increased distance because his distance with the driver had fallen off 20-30 yards over the past few years and he had begun to struggle with hitting five iron and sometimes four iron into greens where he used to hit a seven iron.

Self evaluation told him that his swing length was getting shorter and his club head speed was dropping like a rock. He had begun to increasingly have discomfort and flexibility loss in his joints. Especially his knees, hands, wrists and shoulders during and after a round of golf.

This article was written to help you quickly and easily make significant improvements in your driving game using the same success steps. After a review of distance producing factors, you will then learn several keys that will all work together to unlock the Longest Driver You Can Be.

Section One-Driving Distance Factors

Lets talk about distance. The scientists tell us that ultimately ball speed, launch angle and spin rate are factors that the golfer can control to maximize potential distance. Other factors like the wind, slope and hardness of the ground,length of fairway grass, humidity, and temperature are out of the golfer’s control.

Proper selection of a driver loft, head design, shaft type and flex will help the golfer maximize the factors he can control. Swing improvements to get the club going down the target line for the most solid contact will minimize distance and accuracy robbing side spin. Maximum ball speed is achieved when the club head speed is maximum AND the contact is solid with a minimum of back or side spin. Somewhere between topping the ball so it runs on the ground and skying it (Fore God!) there is an optimum launch angle for the conditions being played in.

And as evidenced by more and more professional golfers adopting physical work out programs, building up major muscle strength and flexibility will obviously help gain distance. However the average golfer is either not inclined to put in that much physical time and work or unable to due to age created limitations. So other answers are needed.

The driver is more difficult to hit than a three wood because of its lower loft. For that reason, in recent years club manufacturers have been making drivers with more loft. Some years ago, drivers with 7 to 8 degrees of loft were common; now the more common lofts are in the 9.5 to 12 degree range. the reason your driver shaft length is longer than your three wood shaft is so you can develop more club head speed and hit it farther.

The type of shaft in the driver is VERY important. It must match your swing characteristics or else you will not achieve maximum distance. The shaft is much like the engine in a car. In addition to shaft length both shaft flex (degree of stiffness) and the flex point(low, mid or high) affect performance.

Driver club head design in the past year or so has seen amazing advances in geometry and fabrication techniques that allow club makers to reduce and/or reposition weight to maximize performance. Positioning weight as far back behind the face and as low as possible has made drivers more stable (higher moment of inertia) and increased the launch angle while reducing distance robbing backspin.

Golf ball design has come a long way in the past few years. So now more than ever it is possible to gain distance by selecting the right ball for your swing.

First of all, many golfers think that playing a “pro” ball will help their game. When in fact, it will actually rob them of valuable distance in most cases.

Titleist and Callaway for instance make great “pro” level balls like the Pro V1, ProV1x, Hex Tour and Hex Tour 56. Truth is if your swing speed with the driver doesn’t exceed 100 mph you are giving up distance. My experience and testing has shown that it takes a certain minimum amount of club head speed to adequately compress such balls.

For the average, non-pro, non-low handicap golfer, quality golf balls like the Maxfli Noodle or Callaway Hx Hot or Titleist NXT Extreme are much more capable of producing maximum distance.

Now yes it is true these balls won’t spin as much as the “pro” balls, but they will certainly spin well enough to score with. Besides, how many times do you hit the ball past the hole anyhow?

Section Two-Golf Swing Considerations

It is beyond the scope of this report to try to improve your swing. You should consult with your local PGA professional if you are having basic swing difficulties or just want to map a plan for improvement.

In order to achieve your maximum driving distance potential you will need to make sure of three things as a minimum: Your grip must be proper- For a right handed golfer, you must grip the club in the fingers (not the palms of your hands) and your left thumb position must be to the right of center on the grip. Think of the butt end of the grip as a clock face and position your left hand such that the left thumb is between 1:00 and 2:00 o’clock. Generally speaking, the vee’s between your thumb and forefinger on each hand should point between your chin and right shoulder. You must do everything you can to reduce tension in your hands, arms and shoulders to achieve maximum club head speed. Your grip should be so soft that when you start your back swing, the club head lags behind or almost lags behind initially. If you gauge grip pressure from 1 to 10 with 10 being the tightest, then you should try to start with a grip pressure of only about 4. Of course, there will always be some increase during the down swing. But, if you don’t start tension free then you will fall way short of your distance potential. You must swing through the ball not hit at the ball. The ball must just get in the way of your swing, not be the focal point.

Section Three-Golfer Health Considerations

When the retired aerospace engineer started his quest to regain some of his lost distance, he began a series of very light physical stretching workouts to help regain some of his lost flexibility. This did not take much time and also encouraged him to make sure he did brief stretching to warm up before playing golf. (Note-always check with your doctor before starting any kind of exercise program, especially those with a purpose of having you exert more effort.)

After a couple of months he noticed a definite improvement and could even tell his small muscle control (handwriting) was improving. But, even though that stopped or at least greatly slowed any further loss of distance it did not help him gain back as much as he wanted.

The light exercise / stretching workouts also helped regain some lost muscle tone so he could swing harder. But, his aching stiff arthritic joints let him know they didn’t like the extra stress.

He did research and talked with a number doctors who recommended taking some form of Glucosomine/Chondroitin to increase his joint lubrication and encourage repair/rebuilding of damaged/aging joint tissue. And, this really did help him relieve most of his discomfort. (Note-always check with your doctor before adding to or changing any of your medications.)

Section Four-Golf Club Considerations

There are three major components that make up the driver: the club head, the shaft and the grip.

Club Head For maximum distance your driver club head should have as many of the following features as possible: Face should be slightly (1/2 to 1 degree closed) to encourage a slight draw or minimize the effects of a fade/slice. Weight bias should be neutral or slightly draw biased to encourage a slight draw or minimize the effects of a fade/slice. Size should be 435 cc or larger for maximum forgiveness on off center hits. Loft should be 10 to 12 degrees minimum to achieve a launch angle near the optimum of 13 degrees for maximum carry/roll combined. Construction should be Titanium/Composite materials to minimize overall club head weight and allow achieving maximum club head speed.

Moment of Inertia (MOI) should as high as the limits allow to minimize distance loss due to the club head twisting on off center hits. The Coefficient of Restitution (COR-spring like effect) should be as high as the limits allow to produce maximum possible ball speed. The Center of Gravity (CG) should be low and back to help get the ball airborne without a lot of distance robbing backspin. My current favorite is the Cleveland Hi-Bore XL but there are certainly other very similar clubs made by all the name manufacturers If you decide you want to upgrade to a more current driver technology, there are plenty of bargains on eBay that will save you a lot of money.

Shaft The type of shaft in the driver is VERY important. It must match your swing characteristics or else you will not achieve your maximum potential distance. The shaft is much like the engine in a car. In addition to shaft length, both shaft flex (degree of stiffness) and the flex point(low, mid or high) affect performance.

For maximum distance your driver shaft should have as many of the following features as possible: Flex (ie, Regular vs Stiff) must be soft enough for your swing to properly load maximum energy into the shaft on the down swing. Most golfers, especially senior golfers, are using shafts that are too stiff for their swings. Material of Construction ( Steel vs Graphite) must be as light as possible to maximize club head speed. Graphite shafts have come a long way in the past few years in terms of improved quality and consistency. You may give up a little control with a graphite shaft but for the average golfer the benefit of the distance gained will out weigh the slight loss of control. Flex Point or Kick Point should be Low to Mid in order to help get the ball airborne with a minimum of distance robbing backspin. It sounds goofy, but a low kick point will hit the ball higher whereas a high kick point will hit the ball lower. Weight should be as light as possible in the 55 to 75 gram range in order for you to achieve maximum club head speed.

Grip The grip is very important because it is your only contact with the club. Your comfort level and degree of tension can be adversely affected if your grip is the wrong size or the material is too firm. The following factors should be considered in choosing a grip your your driver. The grip on the shaft should match your hand size so you can grip the club in your fingers, not your palms. You should not be using over sized grips unless your hands are quite large. Even if you have some arthritis issues, there are new very soft grip materials available that will allow a regular size grip to be comfortable for many golfers. If your driver is acceptable in all other areas, it is simple and inexpensive to have one of the latest grips installed. Many golf shops like Edwin Watts or Golf Smith will do it while you wait.

Section Five-The Final Answer

Since we have said that the shaft of the driver is the engine, let’s talk about giving it a boost.

A starting point is to consider lengthening the shaft of your driver. Most standard drivers today have a length of 44.5 inches to 45.5 inches. Older drivers were in the 43.5 to 44.5 inch range so club manufacturers have recognized that they can give longer drives by increasing the length of the shaft. It is practical to safely add 1 inch to 1.5 inches more to the length of today’s drivers with a high strength shaft extender. If the extender is properly designed it can easily be installed into the butt of your driver shaft.

Your driver is longer than your three wood and your four iron is longer than your six iron to help achieve greater distance through increasing club head speed. Lengthening the shaft will make it a little softer and actually help most golfers load more energy into the shaft on the down swing. And, the longer club will help slow down the pace of your back swing so you can stay in better balance and control.

So lengthening your driver will theoretically increase its distance over its standard length. But, when you do lengthen your driver, it will significantly increase the swing weight and change the feel. Both of which could upset your swing and even cost you distance and/or accuracy. That is why most drivers are manufactured at their current lengths even though the USGA allows a driver to be up to 48 inches long. But, don’t worry there is a good solution to the feel problem.

There is another distance increasing technique gaining favor today because it has been proven to both add distance AND increase accuracy/consistency. The technique is called counter weighting. It adds weight to the butt end of the club to move the balance point closer to the grip. Even the great Jack Nicklaus early in his career discovered that adding a lead plug into the butt of his driver helped hit the ball longer and straighter.

There are commercially available counter weighting products from companies like Balance-Certified Golf and Golf Smith that will easily add weight to the butt of your club. Counter weighting has several positive effects:

1) It smooths out your hand action thereby helping to improve accuracy, consistency and ball speed.

2) It also delays hand action so that less backspin is produced thereby giving a hotter ball flight for more roll.

3) It also helps increase club head speed by giving your large muscles a little more weight to react to. My analogy here is that you can throw a golf ball farther than you can throw a ping pong ball.

4) It also helps increase club head speed by allowing more energy to be stored on the back swing for release on the down swing.

My analogy here is the example of a person sitting in a swivel chair who starts spinning around holding two dumb bells out with extended arms(the back swing). Then when they pull their arms back in close to their chest (downswing) their rotation speed(club head speed) increases.

However, adding 20-30 grams of counter weight to the butt of a driver will considerably reduce the overall swing weight and change the feel. Again, both of which could upset your swing and even cost you distance and/or accuracy.

If you haven’t already guessed the answer, using counter weighting in a lengthened driver will give you the best of both worlds.Using a 1.5 inch driver shaft extender with a weight of 25 to 30 grams works best.

The above considerations showed how a simple combination of two proven technologies can give your driving distance a turbo boost.

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20 Dog Camping Tips

Summertime is the right time for you to pack your bags and take your furry pal for an ideal season of camping. It not only makes you feel connected with the nature, but also makes your camaraderie with the doggy stronger. If you are someone who loves camping then sharing the experience with your furry pal will provide even more satisfaction. Dogs are excited when they new smells and sites of the camp site. You will see a new side of your furry pal when you go camping with him. There are certain interesting features that your doggy notices that you might otherwise overlook. Also remember that for camping your doggy does not need to be in the best shape. The only thing that you need to ensure is that you have adequate supplies when you backpack for the camp.

Let us now focus our attention to some of the camping tips that will make the trip a wonderful experience for your doggy:

1. While travelling, stop at regular intervals so that your doggy can go for bathroom breaks, drink water and have adequate exercise.

2. In case you need to leave your furry pal in the vehicle even for a short duration ensure that there is proper ventilation, shade and water for your pooch.

3. Carry your dog’s essential products like toys, blanket and bed so that he feels at home at the camping site.

4. Always assure the furry pal that he is safe, secured and loved.

5. Keep a watch on the health of your doggy.

6. Always be vigilant about the diseases that your furry pal can contract in the wildlife.

7. Carry flea and tick repellents and collars if you find that there is a higher risk of fleas and ticks in that area.

8. Give adequate time for the doggy to adjust to the new surroundings.

9. Give enough rest to your furry pal.

10. Never leave the doggy unattended when you are outside with him.

11. If you have any leftover food keep it in a place which will not attract wildlife and insects.

12. While you are at the campsite ensure that you do not leave the furry pal unattended.

13. Always have your doggy leashed so that he is safe from any uninvited visitor at the neighbouring campsite.

14. Honour the camp-ground regulations for on-leash and off-leash areas.

15. Always keep the doggy under control all the time.

16. Always follow your doggy especially in forest area as hikers, walkers, bikers, etc. will be using the area.

17. Throw the dog’s waste in an environmental-friendly dog bag and dispose it off in appropriate trash containers.

18. Always leash the doggy far away from the campsite.

19. If see huge space at the camping site, it is advisable to employ an expandable leash. The great thing about this leash is that you can tie a rope between trees and secure the leash to the rope for a dog run.

20. Always be vigilant to ensure that your furry pal is safe from their leash getting untangled around stakes, picnic table, trees and tent poles.

There is nothing better than to snuggle with your doggy in a cosy tent with the scent of camp fire still lingering in the air. With some thoughtful planning you will be all set to heed the call of the wild and have a blast!

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3 Natural Penile Enlargement Exercises to Make Your Penis Bigger!

There are different natural penile enlargement exercises that you can use to make your penis bigger, but in this article I will reveal to you some basic natural penis exercises that can help increase the thickness and length of your penis.

Before I show you how to perform these natural penis exercises you should have it in mind that you are not supposed to exercise every day. You need 2-3 days of rest to allow your penile tissues to heal and re-grow to larger sizes. Performing these natural penile enlargement exercises everyday would cause more harm to your penis than good and at the end of the day you would not experience any penile growth. So as anxious as you are for a bigger manhood, I would suggest that you set a timetable where you can perform natural penis exercises and also take days off to allow your penile tissues to heal.

So here are the natural penis exercises that can make your penis bigger:

Before you begin and end any natural penile enlargement exercise session it is very important that you apply heat on your penis by wrapping a face towel soaked in warm water for 5minutes. This heat prevents you from experiencing any injury during and after exercising.

Penis Stretching – This would make your penis longer!

This natural penis exercise is very simple to perform. Use your index finger and thumb to form an ‘OK’ symbol and grab your penile head with a firm grip. Stretch your penis in front of you and keep it in that stretch for 10 -15 seconds. After this shake your penis a bit to restore the flow of blood. Then repeat the stretch again but this time stretch it up, right, left, down and up. For each repetition that you perform make sure you shake your penis to restore blood flow. If it is difficult for you to get a good grip then wrap your penis with tissue paper or a dry towel. You should be feeling the stretch but it should not be painful.

Jelq Exercise – This would make your penis thicker!

To be able to perform the Jelq exercise, your penis must be lubricated. You can use either Vaseline or baby oil. They are easy to get in your home. It is better you perform the penis stretch before the Jelq exercises so that it would be easier to grab your penis than when there is still left over lubrication on it. To be able to do the Jelq exercise you should achieve a semi erection. A full erection is not needed.

Now grab the base of your semi erect penis with an ‘OK’ grip, and then firmly and gently move your hand to your penile head. While doing this, you are pushing blood through your penile chambers. The moment you reach the penile head, change hands and continue doing this for about 100 times in the first week. After the first week increase the repetitions to 125 and keep adding 25 repetitions each week. By the fourth week you should be doing 200 Jelq exercises and then leave it at this. Just like the penis stretch after each repetition shake your penis to restore blood flow.

PC Flex – This would give you stronger erections!

Although performing this natural penis exercise regularly would not give you a bigger penis, but it is a very important exercise in your natural penile enlargement exercise routine because it gives you stronger erections. The PC muscle is the muscle that controls the flow of urine. To locate the PC muscle, whenever you are urinating, stop the flow as if you quickly want to go and do something else. The muscle that allows you to do that is the PC muscle.

To be able to begin experiencing ‘rock’ solid erections, all you have to do is to exercise your PC muscles. And the best thing about these natural penis exercises is that you can do them anywhere. All you have to do is squeeze your penis for 5 seconds and let go. Begin with 50 repetitions a day and gradually keep increasing it by 20 more after every week passes by. You would be amazed at the strength of your manhood after a few weeks of performing these natural penis exercises.

Just like body building, for you to see impressive penile gains you must ensure that you are consistent and persistent in your natural penile enlargement exercises program. This is the only way for you to see impressive penile growth.

One complaint that so many guys have against natural penile enlargement exercises is that they take quite a while to see results. If you are anxious about seeing results quickly, then combine your natural penile enlargement exercise program with a quality herbal penis enhancement pill like Prosolution or VigrxPlus. This would ensure you get the maximum penile gains possible in a very short time.

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10 Strategies For Lifetime Wellness

Learn 10 strategies to help you achieve lifetime wellness and maximize your quality of life. Strategies include exercise, nutrition, breathing techniques, lifetime learning and more…

1. Regular Chiropractic Care

First and foremost, we must ask the question, “Why do people get sick?” We now know that the majority of health problems are caused by stress: physical, chemical and emotional. Examples of physical stress include accidents, falls, inactivity, and sitting for too long. Chemical stressors include smoking, alcohol, processed and preservative filled foods, drugs (including pharmaceuticals) and environmental toxins. It is well accepted that the most prevalent and detrimental type of stress is emotional. Emotional stress can have many sources and is different for everyone, but the most common sources include relationship issues, financial concerns, low self-esteem and social pressures. The good news is that we were born with a nervous system that is capable of adapting to stress, so we don’t get sick every time we have a stressful experience. Because of the stressful world we have created for ourselves, I don’t think it is realistic to completely eliminate negative stress from our lives completely, but a healthy lifestyle that includes practicing the 10 Strategies for Lifetime Wellness will certainly reduce the total amount of negative stress you experience and help to ensure that your nervous system continues to function as designed and manage the negative stressors it encounters. At the same time, regular chiropractic care keeps your nervous system healthy and better able to adapt the negative stressors you can’t control.

2. Drink Lots of Clean Water

Your body is 80% water and without it we could not live more than a few days. Only nerve function and oxygen are more important for life than water. It is crucial for circulating nutrients around the body, internal cellular health, regulating body temperature, and joint lubrication. Daily water requirements can be calculated by dividing your body weight in pounds by two. That number is the number of ounces of water you should consume daily. Add 2 glasses of water per day for each cup of coffee, tea, pop or serving of alcohol you consume. The type of water you consume is also very important. Tap water, despite the regulations that supposedly keep it pure, is filled with harmful toxins including: prescription drugs, rocket fuel, heavy metals, chlorine and fluoride. Currently, the best way to ensure that you are getting pure, healthy water is to use a reverse osmosis filter in your home.

3. Get Enough Sleep

Sleep is one of your most precious resources. Just like exercise, the health benefits you receive every night from sleep depend on how long you sleep and the quality of it. Getting enough quality sleep is essential to ensure that your body has enough energy to meet the physical, mental, and emotional demands of life. Sleep deprivation is such a chronic condition that most don’t even realize they are suffering from it. Sleep deficit can have serious and far reaching effects on your health including: a decreased ability to concentrate and focus, a heightened physiologic response to mildly stressful events, a weakened immune system, increased susceptibility for heart disease, cancer and diabetes. The latest research suggests that more or less than 7 hours of sleep per day, including naps, has a harmful effect on your health.

4. Remember to Breathe

Breathing correctly can be as powerful as it is simple. The typical person only uses about 20 percent of their lung capacity, but with practice can tap into their lung’s full potential. Providing the cells of the body with more oxygen can result in significant improvements in general health, mood and energy. It is easy to develop good breathing habits, but it takes practice. Start by focusing your attention on your breathing and bring the number of respiration from a standard of 12 per minute down to as few as 4 per minute. One common technique is called “4-7-8 Breathing” in which you inhale to the count of four, hold the breath to the count of seven, and slowly exhale to the count of eight. Focus on breathing in through your nose instead of your mouth.

5. Exercise

Exercise and movement are required nutrients that industrialized societies are deathly deficient in. The human body requires daily movement and exercise in order to function optimally. However, just as with your diet, it’s important to vary your exercise routine in order to achieve the absolute best results. Your muscles simply get used to the same activity and they require a level of muscle confusion in order to continue to improve and grow stronger. When you are planning your exercise routine, make sure to incorporate the following types of exercise: aerobic, interval (anaerobic) training, strength training and core exercises.

6. Eat Fresh, Organic, Whole Foods

Eat whole foods as nature intended – fresh organic vegetables and fruits, grass fed, antibiotic and hormone free beef, free range organic poultry and eggs, wild fish, nuts and seeds. If the food did not exist in pre-industrial times it is probably not healthy to eat. Shop on the perimeter of the supermarket as this is where you will usually find the healthiest foods. Most whole foods will go bad if you keep them too long. A packaged food that has a long shelf life is most likely full of preservatives, food additives and artificial colourings.

7. Develop a Spiritual Practice

Studies show that people with a regular spiritual practice, regardless of religion, are healthier and happier. Regardless of belief, it is important to thank a higher power each and every day for the things in your life that you are grateful for. Gratitude is a very powerful human emotion and spending time each day being grateful is an important key to happiness.

8. Positive Mental Attitude

Studies show that people with a positive mental attitude live an average of 7 years longer than those with a negative mental attitude. Optimists also have a better quality of life as they seem to attract better relationships. You can focus on what is wrong in the world or on what’s right with it; the choice is yours.

9. Lifetime Learning

Have you always wanted to learn to play the guitar? Learn to dance or cook? Do you have a list of books that you’ve been meaning to read? Learning new things keeps your brain healthy, and keeps life exciting and fun. Learning new things has also been shown to reduce the risk of Alzheimer’s disease.

10. Get Outdoors

It is important to make time for getting outdoors and reconnecting with nature. Connecting with nature by camping, hiking and going to the beach, or to a park can help remind us that keeping our environment clean and our planet healthy is just as important as keeping ourselves healthy. The sun has been supporting life on earth for years and is even worshipped by many cultures for its vast healing and therapeutic powers. Statistics show that almost a million people die each year and contract serious illnesses due to a lack of exposure to sunlight. Too much sunlight can cause harmful and dangerous damage to your skin, so be respectful. But don’t be afraid to go out and get some sun because the health benefits far outweigh the risks.

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How To Help A Man Stay Hard Longer – 3 Powerful Tips On How To Keep Your Penis Hard Longer!

The most frequent asked that is put to me is “How to help a man stay hard longer?”

This question has become so fundamental to so many men. The reason it has surged in importance to men is because many men do not last long in bed. In fact, they suffer from premature ejaculation.

However, most men will not admit it. This is an embarrassing and awful problem to have. It ends up having such a drastic impact on your sex life. You will have few sexual partners as a result and the ones you do manage to get will most likely not stay with you long.

A woman will not tell you the truth up front because it is quite a sensitive issue. However, if your penis does not stay erect long enough, she simply won’t be satisfied. This will cause her to be bored and find other lovers. It means you won’t be having sex.

Thankfully this is not the end of the road. There are ways to fix this problem. I am going to share with a few ideas on how you can stay hard longer.

See below:

The Kegging Exercise: This is one of the most popular and effective penis exercises. You are using your PC muscle which is the muscle that causes you to urinate. This is the same muscle that controls the flow of semen from your genitals. The first step of this exercise is to go to the toilet. Just before you urinate hold on to your urine. That is the motion you are going for. You should hold on it to it strongly to the point that you can feel the force in your butt. This also plays a role in preventing ejaculation. Once you have this motion down, you can do this exercise anywhere, even when you are not urinating. You repeat this motion about 50-100 times a day, seven days a week. You can practically do it anywhere and any time. Just hold in for a few seconds and out, in and out. This can be quite tiring but once you master it, you will notice incredible results in the bedroom.

Herbal Pills: There are a wide variety of herbal bills which can make you stay hard longer in bed. Some of these herbs are extracted from plants from the Amazon rain forest and have proven to be quite effective in curing the problem. You have to be careful as not all these pills work. In fact, some of them don’t work at all.

Viagra: An infamous pill that has brought back the joy of sex to millions of people. This blue pill will cause your penis to become rock hard. Part of the reason is it causes a massive amount of blood to flow into your genital area. You will definitely have a strong hard penis but it doesn’t solve the problem of premature ejaculation. This pill was created to deal with erectile dysfunction (people that had a problem getting it up in the first place). You will find yourself ejaculating, probably at the same time you always have been. Only now your genital is still hard, which can be annoying and sometimes painful. Keep in mind that this pill also comes with a whole load of health risks.

Listed above were a few ideas on how to help a man stay hard longer. You really want to fix this problem as soon as possible so you can start to enjoy sex the way it is supposed to be. Also so you can keep hold of your sexual partners.   

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Creatine – 5 Rules For How To Take This Super Supplement The Right Way

I can’t tell you guys how often I get asked questions about creatine

No lie, at least 3 times a day! What is it? What does it do? Is it safe? Is it like steroids? How much should I take? How long should I take it for? What’s the best kind? Who makes the best brand? How should I take it?

Etc, etc, etc.

So I figured, why don’t I create a dedicated article to this, in my mind, “super supplement” to help clear up all the confusion and to help my guys get the most out of it?

So let me get right to it.

RULE #1: STICK TO THE PLAIN CREATINE MONOHYDRATE

Don’t get confused by all the new clever marketing angles for creatine. You’ll find versions like creatine ethyl-ester, creatine alkyl, creatine (insert some super scientific sounding word here). Guys, all this is is a way for supplement companies to come out with gimmicky new ways to make you think that there is some hybrid new version of creatine out that is going to help you pack on 20 pounds of muscle in just 4 days! Forget it. It’s nonsense. The ethyl-ester version actually claims to produce it’s effects without the muscle hydrating effect of original creatine monohydrate…but that’s EXACTLY one of the benefits that you’re taking the supplement for in the first place. To hydrate your muscle cells to create a more anabolic environment long term. Not to mention, this muscle water retention is responsible for the often times dramatic lean mass weight gain that creatine users will see on the product.

RULE #2: SKIP THE LOADING PHASE FOR CREATINE

People that “load” creatine, or take 5 grams 5 times a day for 5-7 days are often the ones that experience the side effects of muscle cramping, dehydration, and GI distress. It’s no wonder. You try cramming 25 grams of any sand-like powder into your stomach and see what happens. It’s probably not going to like it too much. So what to do? Easy. Studies have shown that taking one steady 5 gram dose a day will produce the same peak creatine stores in your body after just 17 days. So what’s the tradeoff? Just a 10-12 day difference. I’m sure you can all spare the extra few days and your body will be much happier that you did.

RULE #3: THROW IT IN YOUR POST WORKOUT MEAL REPLACEMENT SHAKE FOR MAXIMUM ABSORPTION

Quite frankly, you need to be a bit of a biochemist to figure out how to get creatine to mix with water (or juice for that matter if you find you need a bit more carbs to get the supplement into the muscles) cleanly. You can stir that sucker for minutes and you’re still going to find a pile of white “sand” on the bottom of the glass. Not too appetizing and not too effective for getting the actual benefits from this supplement. Instead, mix it in the blender with your favorite meal replacement and not only will the blender do a better job than you could have done, but the protein/carb combo will also help to more readily drive up the absportion of the supplement so you have more potential benefit.

RULE #4: NO NEED TO CYCLE ON AND OFF CREATINE

Though creatine is certainly an effective supplement for adding lean muscle mass (over time), providing short term power (via it’s ATP to ADP transfer) and increasing body weight quickly (via it’s muscle hydrating effects) it’s not some synthetic or unnatural supplement that can do damage long term. Every study thus far has proven this supplement to be safe for long term use. Only those with damaged, diseased or compromised kidneys have been cautioned about taking it since your kidneys are responsible for helping to clear out the excess that is not used (as it does with all other vitamins and minerals that are delivered to the body through foods and supplements). With creatine being a natural metabolite that is already occurring in your body, you are just adding to those levels with your supplementation.

RULE #5: LOOK FOR 100% HPLC CREATINE MONOHYDRATE

Again, this goes back to the whole marketing hype idea. You will benefit most (and so will your wallet) if you just stick with the basics. Make sure, whatever brand you choose, that you’re getting 100% pure HPLC Creatine Monohydrate. The HPLC part refers to the way that the supplement is cultivated and purified. It’s very specific and will produce the highest grade pure creatine. But that’s it. No more fancy science is needed. A good brand of 1000 grams of creatine should cost you no more than $30, so be wary of those that are asking for more!

So that’s it. I hope this helps to clear up the confusion that continues to surround this supplement. When taken as I advised in this article, creatine monohydrate truly is (along with Whey protein, meal replacements, glutamine, multivitamins, and fish oil) one of the best supplements that any athlete, bodybuilder, AthLEAN-Xer, fitness enthusiast or anyone else that wants to look and be lean, strong, ripped and muscular can take.

Be sure to let me know how it works for you!

Stay Strong,

Jeff

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Big Muscles Can Mean Small Testicles – Hormone Replacement Therapy Does Have Side Effects

We’ve all seen the guys on TV prison shows with their huge muscles, and the body builders and the drug dealers etc. – all men who have done more than just tone up; rather they have gone all out to an extreme level of muscle mass building. Almost certainly they have used steroids to achieve this, which is an illegal drug rarely prescribed by doctors and certainly never prescribed simply to build muscles for the sake of muscles.

However these drugs containing synthetic hormones, steroids or testosterone most likely have unwanted side effects because what happens is that the brain senses the flood of androgens in the system and via the pituitary gland the testicles are told to stop making testosterone. Over a sustained period of time, with the testes no longer producing hormones, they shrink – literally because of lack of use. So it follows that large muscle from synthetic hormone treatments probably has also resulted in small testicles, a condition that can be permanent even when no more drugs are taken. Infertility is also a related side effect.

The alternative to bulking up muscle mass that does not have the unwanted side effects is to boost the body’s own production of testosterone, and this can easily be done with safe, non-toxic diet supplements similar to the multi-vitamins most people already take every day. The rules for taking them are quite simple – mostly that you should have several in your home and rotate using a different one each day. The last thing you want is for your body to build up a resistance to any of the supplements, and cycling them solves that issue.

When you have a normal routine of boosting your testosterone levels you will experience a sudden and sustained ramping up of your energy levels and it is this increase in energy that will burn up all your excess body fat and replace it with more muscle mass. Rather than consuming external and synthetic hormonal drugs which disrupt your body, the best method is to stimulate your body to higher levels of its own natural hormone production.

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3 Cardio Exercises for Love Handles

We’ve heard all the terms: love handles, muffin top, spare tire – it all comes down to the excess subcutaneous fat that forms over your lower abdominal region. The difficulty of getting rid of this unappealing roll of skin has frustrated many. Hundreds of exercises and diet plans have been created with promises of getting rid of the love handles, but very few have been effective.

The problem is that most people still follow old-school methods. They think doing hundreds of traditional sit-ups and crunches can help them get rid of stubborn belly fat. But our bodies don’t work like that. We can’t spot reduce, meaning we can’t choose where we want to get rid of fat.

The secret lies in overall caloric expulsion. We want to burn as many calories as possible – this is accomplished with high intensity cardiovascular exercise.

Intensity is really the key. The goal is work outside of your comfort zone. When you rev up your high heart rate, you turn your body into a calorie burning machine even when the workout is done.

Here are three simple cardio exercises for love handles you can do anywhere:

1 – Burpees

Burpees have been around for a long time and for good reason. When done properly, it is an incredible bodyweight exercise that provides an exceptional resistance and cardiovascular workout. The exercise combines a squat, pushup and a vertical leap. Start off standing straight. Squat down to the floor and place your hands on the ground. Kick both legs back as you lower your chest to the floor (like a pushup). Now push off with your hands so you can bring both feet back in. Now explode up vertically and jump as high as you can with your hands in the air. Do this exercise continuously. Even ten repetitions will get your heart pumping. It’s all about epoc training.

2 – Mountain Climbers

I don’t think many people know about mountain climbers. This needs to change. This incredible cardiovascular exercise can be done in one spot and can help tone your upper body while revving up your heart rate. Get in pushup position with your hands extended fully. Keep your hands underneath your shoulders. Now, bring one knee up to your chest and bring it back. Bring the other leg in. You want to alternate bringing your knees up at a fast pace. Try and do this for a minute and watch your heart rate skyrocket.

3 – Jump rope

There is not much to say about this exercise except that it works. Get a solid skipping rope and start getting your rhythm down because for the exercise to be effective you need to go at a quick pace. Skipping really gets your heart pumping and will help you build great overall coordination. If you want to incorporate some resistance, get a weighted skipping rope and get ready for your arms to burn.

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Exercises, Tighten and Tone the Buttocks – How to Get a Tight Butt

Ok! Who wants a tight butt? If you do, there are certain exercises that you can do to tone, shape and lift your buttocks. Some exercises just require your body weight and others require the use of exercise equipment like rubber or elastic tubes or bands, weight lifting exercise machines or free weights. In this article I am going to give you a basic program that you could do three times a week. This program is great for getting rid of that “jiggly butt.”

Here is the routine:

  • 20 Body weight squats
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • 20 Reverse hyperextensions
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • 20 Leg curls with the left then the right leg
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • 20 Leg lunges forward and backward with each leg
  • Squeeze and tighten the buttocks muscles as hard and as tight as you can for 30 seconds
  • Repeat this circuit again 2 to 3 more times

If you do this routine 3 times a week your buttocks will be tone, lifted and totally jiggle free. If you combine this program with a healthy nutritional program; not only your tush will be tone but the rest of your body should become lean and sexy.

A healthy diet menu, consists of plenty of fresh fruit and vegetables. For beverages you should drink water and avoid drinking soda or other beverages that contain soda. The reason for avoiding sugar is that it increases your insulin levels and when your insulin levels are spiked most of the calories that you consume are stored as fat. This is also why you should also avoid caffeinated beverages.

If you cannot give up your coffee decrease the amount of cream that you use because the cream is loaded with empty calories. Just imagine your butt, hips, belly and thighs getting bigger and fatter with each and every yummy sip. Is it really worth it?

If you have difficulty controlling your appetite and cravings there are many nutritional products and supplements available that work wonders at decreasing and controlling your appetite. Be careful when considering taking over the counter diet products and fat burners because they may have great fancy labels on the outside but contain nothing but garbage ingredients inside.

It is always best to work with a trained Medical professional when taking any dietary supplement, especially when it comes to appetite suppressant pills and products and fat burners. Medical weight loss practitioners, usually only use the safest and most effective weight loss and appetite suppressant medications, supplements and products.

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3 Calisthenics Exercises to Build a Chiseled Spartan "300" Warrior Body

Every week I’m in the gym at least 3 times a week keeping my 6’0″, 165 lbs body in condition. I normally don’t spend more than an hour and 15 minutes getting my main exercises and 20 minutes of interval cardio in at the end. Right before I left for Trinidad about three weeks ago I was lifting weights like any normal gym day, when I noticed this guy who looked like he was a one man army. He was lifting with his other friend who looked like he stepped out of the movie “300”. It wasn’t that heavy lifting type of muscle that you see a lot, but a symmetrical, chiseled lean muscle look that is almost intimidating. The kind of body that women at the beach like to stare at through their sunglasses while whispering to their girlfriend.

I walked up to this guy and told him, “Man you seriously look like a comic book character, what’s your name?”. The guy laughed and told me his name (we’ll call him Cesar). Cesar and I talked about the importance of nutrition and he told me about three key exercises that were the basis for his Sparten body. So here are the three exercises that you should incorporate into your routine with 2 – 3 minutes rest time between sets.

The first exercise is the wide grip pull up which I affectionately call the “Rocky” pull up. You place your hands shoulder width apart and then pull your body up using your lats until the back of your neck hits the bar. Start off and see what your strength level is. I usually keep my reps to 7 – 12 per set. If you are just starting find someone who is willing to hold your feet to help spot you initially to build your strength.

The second exercise is the infamous dip. If you can find a “v”-shape dip bar that would be the best to give you the most pectoral (chest) extension. You want keep your legs together and bend your knees with your head up. On the repetition you should go as low as you can and then extend and raise yourself up above the bar. Do 5-7 repetitions and then take a 2 minute rest. What I do is incorporate the other weight lifting exercises for the day (back/shoulder, triceps/biceps, chest) with all of these. You’ll see that cycling these three exercises into the entire 45 minutes to hour of your lift will have you looking like the Incredible Hulk. I noticed sizable gains and chisels within the first week of integrating them into my workout.

Lastly you’ll want to setup 2 stacks of weights. Start laying three 35 pound weights one on top of the other a body lengths away from a bench press. After you’re done with the first, build your second stack of three 35 pound weights a little more than shoulder width apart from the first stack. Now this is the ultimate setup for a calisthenic pushup that is using your own body weight. First place your feet in the middle of the bench (you’ll want to setup these 2 stacks 90 degrees from the middle of the bench to one side) and then place the palm of your hands on the side of the top most weight on each stack. Keep your back straight and go down for your first pushup. The proper form should have your chest touching the ground and going between the two stacks of 35’s. You should adjust the stacks for your height and proper shoulder width. I usually do about 7 – 10 reps and then rest. The key here is quality of form, your chest should feel like it’s been stretched like never before. You want to squeeze your pectoral muscles at the top of the pushup to get the maximum results.

When you focus on the 1 or 2 muscle groups and then incorporate these 3 calisthenic exercises into your 1 hour routine, you will see results within the first 2-3 lifts guaranteed. I just gave you all a golden nugget of wisdom that I found. This in conjunction with the nutrition tips that form the foundation of my eating habits and specific exercises create the body you see below.

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