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January 2023

In Lifestyle, Men's Health, Nutrition Tips, Supplementsby

How to Train Your Pecs With the Machine Chest Press

A heavy press is the cornerstone of any effective chest-training routine. There is a big list of pressing workouts you can incorporate into your practice. A popular and underutilized piece of equipment that might be a fantastic fit for many lifters’ chest day checklist is the machine chest press. With the aid of the apparatus, lifters are able to confidently load up heavy and press without the need for a spotter in case of failure. Another option for concluding a workout is a high-rep finishing set, which will obliterate your pecs.
The difference in force curve that machine presses offer that you don’t typically get with other instruments is one of its special advantages. With a machine chest press, you experience greater resistance at the top of the exercise than with dumbbells or barbells. This is a fantastic approach to complete more urgent work. A further advantage is that machine presses offer a wider range of motion than free weights, which only allow for a direct A to B movement. This arc allows for increased muscle development for the user by flowing with the body’s chest fibers.

Getting Started

Start by setting up the machine correctly for your body type. Make sure that the seat is adjusted so that it fits snugly against your back, and that the handles are at a comfortable height for you to reach.

Engage your core muscles before you begin any movement. This will help protect your spine and ensure that all of the force generated by the exercise is directed towards building muscle in your chest area.

Finish Strong

Grasp the handles firmly with both hands and push them away from you until they are fully extended but not locked out at the elbows or shoulders. Keep your elbows tucked close to your body throughout this motion.

As you bring the handles back towards you, focus on squeezing your chest muscles together as if you were doing a regular push-up motion and pause briefly when they are about halfway back towards their starting position before returning them all the way back in again for one full rep.

Do not use momentum or jerky movements when performing this exercise as this can lead to injury or strain on other muscles in addition to those being worked in this exercise. Take it slow, focus on form, and keep challenging yourself by increasing weight or reps as necessary for best results!

Final Thoughts

By following these steps, you can effectively train your pecs with a machine chest press without putting yourself at risk of injury! With consistency and dedication, you’ll be able to see results in no time!
In Lifestyle, Men's Health, Nutrition Tips, Supplementsby

Best Natural Testosterone Boosters 2023

Testosterone Basics

The health of males is significantly influenced by the hormone testosterone. To begin with, it supports maintaining sex desire, bone density, and muscle mass. Early adulthood is when a man produces the most testosterone, and it gradually decreases each year after that.

Hypogonadism is the medical term for when the body doesn’t create enough testosterone. It’s also referred to as “low T” occasionally. Testosterone therapy is beneficial for men with hypogonadism. However, if your testosterone levels are within the normal range for your age, therapy is typically not advised.

Although there isn’t a quick fix to increase testosterone, certain natural therapies might be helpful.
Lose Weight Overweight, middle-aged men with prediabetes are also likely to have low testosterone levels. A study from The Journal of EndocrinologyTrusted Source revealed that low T and diabetes are closely linked. Men who maintain a normal weight have a lower risk of developing full-blown diabetes as well as hypogonadism. Research published in the European Journal of EndocrinologyTrusted Source confirms that losing some weight can help boost your testosterone. These findings don’t mean you have to go on a crash diet. The best way to achieve and maintain a healthy weight is through a sensible diet and regular exercise.

Vitamin D

According to several studies, vitamin D may act as a natural testosterone booster.

In a previous study

According to a weight-loss study by Trusted Source, 165 individuals got either a placebo or 3,332 international units (IU) of vitamin D daily for a year. At the conclusion of the trial, testosterone levels were higher in guys who utilized vitamin D compared to those who took a placebo.

2020 research

Trusted Source measured the vitamin D intake of males with Leydig cells that were both healthy and deficient. These cells aid in testosterone production. Testosterone levels in both groups rose as a result of vitamin D exposure in the testes.

Men were also more likely to have low testosterone levels if their vitamin D levels were low at the start of the experiment.

Zinc

Several research indicate that testosterone may be increased by zinc.

2010 research

For instance, Trusted Source discovered that zinc could raise serum testosterone levels in male dialysis patients. Sexual dysfunction was not meaningfully improved by zinc.

Usually, testosterone levels are briefly lowered by vigorous exercise until exhaustion. A short research of 10 male wrestlers conducted in 2006 indicated that zinc could counteract this impact by raising testosterone levels.

Excersise

In both males and femalesTrusted Source, exercise can help maintain healthy levels of testosterone. Lower testosterone has been linked to increased body fat, metabolic syndromes, and other weight-related health problems, claims a 2015 articleTrusted Source in Obesity Reviews.

Exercise can lower the dangers connected with low testosterone, help a person maintain a healthy body weight, and enhance their general health.

Ashwagandha

A bush that is always green, ashwagandha. Its fruit and roots are both therapeutic.

A 2019 study looked at how ashwagandha affected hormone levels in males aged 40 to 70 who were overweight and mildly exhausted. While the other groups received ashwagandha, one group received a placebo. Testosterone levels increased 14.7% greater among individuals taking ashwagandha than they did in the placebo group.

Additionally, a 2015 studyTrusted Source discovered that over the course of eight weeks, ashwagandha raised testosterone levels in men. When combined with a training regimen, it also boosted muscle mass and strength.

Final Thoughts

While it is true that testosterone levels do decrease with age, this loss could also be an indication of other health issues.

Not all age-related health issues can be resolved with testosterone, and occasionally, other therapies are both safer and more efficient. Exercise and other lifestyle modifications that increase testosterone can also enhance general health.

If home remedies do not relieve your symptoms or improve your long-term health, consult a doctor about your best options.

In Lifestyle, Men's Health, Nutrition Tips, Supplementsby

Does Ginger Actually Increase Testosterone?

Are the rumors true?

There have been rumors that ginger can increase testosterone levels.
I chose to look at the research because I wasn’t really persuaded.
Less is written about that underneath.

The generation of nitric oxide and blood flow in the testicles are both increased by ginger, which is known to raise testosterone levels. This tells the brain to increase the production of testosterone. To comprehend the effects of ginger supplementation on testosterone levels, several investigations have been carried out.

Testosterone Levels and Ginger

It is significant to highlight that rats have been the primary research animals.
A summary of some of these studies can be found here.

Animal Studies

Research on the effects of ginger extract treatment given over long and short periods of time on adult Sprague Dawley rats’ ability to reproduce.

For this investigation, 30 mature male rats were used. They were split up into a control group and two groups for the treatment. 200 mg/kg of extracts were given to the treatment groups for 4 and 8 weeks, respectively. At the study’s conclusion, researchers noted: • the treated animals’ body and testicular weights significantly increased. • an increase in serum testosterone level that is time-dependent

Human Studies

The effects of ginger supplementation on testosterone levels and male fertility have only been studied in one human trial to date. Although this study has several limitations, such as the absence of a control group, the findings are nonetheless significant.

Study: The impact of ginger on infertile men’s FSH, LH, and testosterone levels in their semen and serum

75 infertile men who had been married for at least two years but had no children participated in the study. The subjects received ginger medication for three months, and semen assays were done during that time. Research revealed:

• up to a 16.2% increase in the number of sperm in infertile males.
• up to a 47.3% increase in sperm motility in infertile males
• a considerable improvement in sperm vitality and typical sperm morphology.
• considerable increases in serum LH, FSH, and testosterone levels. A significant rise in ejaculate volume.

Final Thoughts

Numerous beneficial effects on health have been linked to ginger. Supplementation can help boost testosterone levels and reproductive health, according to studies.

However, rats have been used in the majority of these research. The one and only human study has some drawbacks, including the absence of a control group and the failure to identify the quantity and kind of ginger utilized. Nevertheless, it is safe to ingest for a variety of health reasons, including its capacity to increase testosterone.

In Lifestyle, Men's Health, Nutrition Tips, Supplementsby

Shilajit: A Potent Natural Test-Boosting Herb

Shilajit has been gathered by healers in the Himalayas, the Caucasus Mountains, and the Altai Mountains for many hundreds of years. Shilajit has a low molecular weight and is mostly an organic compound. Fulvic acid and humic acid are two of shilajit’s primary ingredients. The purpose of the study was to determine whether the libido- and fertility-enhancing effects could be proven scientifically. They administered 200 mg of a pure shilajit extract every day for 90 days to 28 infertile men between the ages of 30 and 45 who had poor sperm counts. The males took the supplement after meals, splitting the 200 mg amount into two doses. The number of male sperm increased over the supplementing period. Additionally, the sperm cells were healthier and more mobile. Additionally, oxidative stress was reduced, and testosterone levels increased by 23.5%. According to the scientists, shilajit promotes the synthesis of testosterone and sperm by lowering the harm caused by free radicals in the testes. It’s also important to note that the men’s decreased levels of a specific sort of white blood cell (mentioned under “haematology”) may have helped some of them fight off an illness they were experiencing.
In Lifestyle, Men's Health, Nutrition Tips, Supplementsby

Saw Palmetto: Health Benefits And Why You Should Be Taking It

Prostate Health

Prostate inflammation has been treated with saw palmetto since the early 1700s.
Men with enlarged prostates increasingly esteem its extracts on a global scale.
BPH, also known as benign prostatic hyperplasia, affects more than 50% of men by the age of 60.
Saw palmetto is thought to decrease the onset of BPH and its associated growth by assisting to reduce inflammation in the prostate gland—especially when paired with other nourishing prostate treatments like lycopene and selenium.

Urinary control

Prostate enlargement in men puts pressure on the urethra, resulting in a variety of painful and occasionally embarrassing urine symptoms.
Fortunately, saw palmetto can assist those with BPH continue to enjoy life. According to clinical studies, BPH patients found it much easier to urinate, felt less pain and burning when urinating, and had improved bladder control so they did not need to urinate as frequently after taking saw palmetto for roughly six months.

Thicker Hair

It has been demonstrated that supplementing with saw palmetto extract and applying saw palmetto lotion directly to the scalp can promote hair growth in up to 83 percent of patients with pattern baldness (androgenetic alopecia) and stress-induced hair loss. Men and women who use saw palmetto report seeing noticeable effects, including lower levels of anxiety and hair that is 60% better in quality and has 27% more strands.

Greater libido

Better sexual function is a welcome side effect of saw palmetto supplementation for prostate health. One group of males who took supplements for 24 weeks discovered that their ability to have an erection was much improved. As a result, they felt better about their quality of life. Scientists have discovered that supplements with higher beta-sitosterol concentrations offer the best sexual benefits, despite the fact that the cause of this effect is yet unknown.

Balanced hormones

For reestablishing the body’s proper estrogen and testosterone balance, saw palmetto has emerged as a popular treatment. Saw palmetto is thought to function as an anti-androgen, dampening the activity of hyperactive sex hormones like testosterone, thanks to the medicinal sterols it contains. It provides a natural method for those with high amounts of androgen to support their hormonal health, including men with BPH and women with polycystic ovarian syndrome (PCOS).

Antioxidants

Eating a diet high in antioxidants is crucial for maintaining the body’s antioxidant state and, ultimately, for controlling oxidative stress and inflammation. Animal studies have demonstrated that antioxidants from saw palmetto berries can reduce inflammation and improve the body’s antioxidant state.

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