Gaining lean muscle mass

 

Tips for men who want to build muscle effectively and gain lean muscle mass

 

In order to grow your muscles, you must apply enough stress for them to become fatigued. — 123rf.com

For most males, hitting the gym is a way to get healthy, look good and feel more confident.

To get the most out of a workout session, a good understanding of health and nutrition can help maximise results.

However, if you were to ask most men what it takes to build muscle, they’d probably say that you just need to eat protein, protein and more protein.

Sure, protein is important.

After all, your muscles are made of protein, and your body requires adequate protein in the diet in order to have the building blocks it needs to build muscle mass.

But protein alone won’t do.

You also need to pay attention to the rest of your diet and exercise routine.

To help men start off on the right track, here are some tips on how to build muscle effectively.

Strike the right balance

A lot of people who are trying to bulk up are also trying to lose body fat at the same time.

But sometimes, the approaches they use to meet those goals are at odds with each other.

They’ll take in plenty of protein, which, when coupled with a strength training routine, should lead to more lean mass.

But they may also cut their total calories back too far in an effort to get “shredded.”

That can be a problem.

If you cut your calories too much, some of the protein that you eat is going to be burned for fuel rather than being used to support muscle development.

So, to effectively build muscle mass, you want to ensure that you have enough calories to support your activity and the right balance of nutrients.

 

Don’t shy away from healthy fats, as they are a vital structural component of every cell membrane, including muscle cells. — Photos: Herbalife Nutrition

Fuel up with carbohydrates

Many bodybuilders see carbohydrates as the enemy, and that can be a mistake.

Yes, highly refined carbohydrates and snacks hardly do the body good.

But the right carbohydrates help to fuel activity, including working muscles.

Good sources can be found in whole grains, beans, fruits and vegetables.

Without adequate carbohydrates to fuel your exercise, some of the protein you’re eating might get burned for fuel.

So, to avoid “burning the candle at both ends,” make sure to include enough high-quality carbs in your diet.

Get some healthy fats

Dietary fat is sometimes underappreciated by some athletes. Like carbohydrates, fats may have an undeserved bad reputation.

Small amounts of the right kinds of fats are very important.

That’s because certain fatty acids, the building blocks of dietary fats, are essential as the body can’t make them.

Fatty acids are a vital structural component of every cell membrane, including muscle cells.

The body relies on fat to fuel moderate intensity, longer-term exercise.

That’s just the type of exercise that might be coupled with a strength training regimen to build mass and lose body fat.

Good sources of fatty acids include nuts. seeds, fatty fish, olive oil and avocado.

Protein intake and timing are key

Protein is crucial for muscle development, but instead of simply focusing on the amount of protein you take in, you should also pay attention to the timing of your intake.

The process of muscle protein synthesis (MPS) is stimulated by strength training activity, but it’s also stimulated when you eat protein.

This is one reason why those looking to bulk up should aim to spread their protein intake evenly over meals and snacks throughout the day.

MPS is greater under these conditions than it is under a more typical pattern in which little protein is consumed in the morning, a bit more at lunch, and then a large amount at dinner.

And, a bedtime snack containing about 25g of protein can help to stimulate MPS during the night.

Both plant-based and animal- based protein sources provide the necessary building blocks for MPS, but different proteins are digested and absorbed at different rates, so taking in a variety of protein sources could allow a prolonged release of amino acids into the system.

For example, dairy products contain two proteins: whey and casein.

Whey is considered a “fast-acting” protein, while casein takes longer for the body to process.

It’s the reason why many athletes turn to dairy proteins since they provide a sustained release of amino acids over a longer period of time.

However, animal proteins aren’t necessary in order to build muscle.

With careful planning and attention to total intake, even vegetarians and vegans can consume enough protein to support muscle development.

 

A fruit and milk/soy smoothie or yoghurt is a good recovery food option after a strength training session.

Best diet tips

> How to spread your protein intake, and how often should you eat?

Ideally, you’ll want to time your eating so that it works with your workout, but also aim for three regular meals and a couple of snacks – making sure that they are balanced with both carbohydrates and protein.

That way, you can provide your body with the fuel it needs from the carbohydrate, as well as a steady supply of protein to stimulate MPS.

> What to eat before a workout?

You want to start your workout well-hydrated and well-fuelled.

For fluids, drink about two cups of water two to three hours beforehand, then have another cup about 15-20 minutes before.

The length of time between the time you eat your meal and the time you work out will dictate the type of meal you have:

If you have a few hours to digest, then a balanced breakfast that might include foods like eggs, yoghurt, whole-grain toast or cereals, milk/soy milk, and fruit would be appropriate.

If you’ll be eating fairly close to the time you work out, then something like a protein shake will take less time to digest.

Just be sure your shake includes not just protein but a source of carbohydrates, too.

So, in addition to a protein powder and/or milk or milk alternatives, include foods such as fruits and vegetables (such as carrots or sweet potato); you can even toss in some rolled oats.

> What to eat after a workout?

After you exercise, your muscles need some healthy carbohydrates and about 10-20g of high-quality protein to help them repair and recover.

A tub of yoghurt, a turkey or nut butter sandwich, a smoothie made with fruit and milk or soy milk, or a bowl of cereal and fruit are all good recovery foods after a session of strength training.

> What are good snacks in between meals?

Snacks should include the same healthy balance of protein and carbohydrates.

Some snack bars have a good balance of protein and carbohydrates and are convenient to carry with you.

Other quick snacks include a hard-boiled egg with whole grain crackers, yoghurt with fruit, or raw vegetables and hummus.

> How to gain muscle without putting on fat?

In order to build muscle, your body does require additional nutrients and calories, but that doesn’t give you licence to eat as much as you want.

If you take in more calories than you burn – whether from unhealthy, fatty, sugary foods or from a healthy well-balanced diet – those calories will get stored as body fat.

Choosing lean proteins, such as fish, poultry, low-fat dairy products, beans and tempeh, will help ensure that your body gets the protein it needs without excess calories.

Similarly, choose healthy carbohydrates – fruits, vegetables, whole grains – over sugars and refined starches, so you can reap the benefits without the extra calories.

 

Left: Muscle growth happens with rest, so give yourself a day off to recover from your workout session. — dpa

Designing a plan

You need more than just protein in your diet to get the nutrients you need to build muscle.

The same applies to your exercise routine – doing the right workouts will help you reach this goal faster and more effectively.

Sports performance and fitness specialist, Denise Cervantes, shares her favourite tips for strength training.

Strength training, also known as resistance training, is the main form of exercise you want to focus on to build muscle.

These exercises include weightlifting or bodyweight training (without weights) to improve your strength and strength endurance.

When you are training to increase strength or gain muscle, there are two things you need to make sure you are doing in your training to initiate the physiological change for hypertrophy (muscle growth in size).

First, you need to make sure you are creating mechanical tension, meaning you are using a heavy enough weight to challenge the muscle through a full range of motion.

Secondly, your training must also cause metabolic stress.

You will know you have done so when your muscle becomes fatigued, because it has used all of its stored energy to fuel its contractions to complete the repetitions.

This is a good thing!

These stresses you apply to the muscle will cause damage to the muscle fibres, causing “micro-tears,” which then send signals for the cells to regrow stronger and bigger.

And remember, growth happens with rest, so make sure to follow a well-designed programme that gives you a day to rest the muscle you just worked so it has a chance to recover and grow.

To see continual improvements from strength training, you should gradually increase the weight and number of repetitions.

Pretty soon, you’ll be a lot stronger physically and attracting a lot of attention!

By SUSAN BOWERMAN 

Susan Bowerman is senior director, Worldwide Nutrition Education and Training, Herbalife Nutrition. For more information, email starhealth@thestar.com.my. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. 

Source link

  

Related stories:

Toes: Little thought of, but crucial to posture and walking

Can you shake it up and move all around?

How and what to drink when you work out

Functional foods can give you extra health benefits, but what are they?

 

Related posts:

Weights and protein: Are protein supplements really the whey to go?

  

Science on high intensity interval training: HIIT, or SHIIT?

 

HOW SCIENTIFIC IS THE SCIENTIFIC SEVEN MINUTE WORKOUT?

There are many benefits to weighlifting

Boosting your metabolic rate

 Inflammatory bowel disease can significantly disrupt a person's daily life

 

Science on why living near trees might improve your health!

 Doctor's orders: Take a hike, you'll feel better

 

Open that window! Because fresh air can help lessen the spread of a virus and prevent infections

Fresh air can help stop infectionWe need more emphasis on the need for good ventilation to avoid transm itting Covid-19.

EXTRA BOOST IN YOUR FOOD: Healthier eating for all, Benefits of salt substitutes

 

Best time to exercise for better blood sugar control

Not the best for weight

 Although BMI is widely used as a measure of weight, it is not very accurate and can lead to the mistreatment of obesity and eating disorde...

Be sexually safe this Valentine’s

Don’t let your partner kiss you if they are recovering from a cold sore or ulcer caused by HSV-1 as they can still pass the virus on to you. — AFP

G. vaginalis is the most common bacteria in the vagina and a common cause of bacterial vaginosis. — Filepic

https://youtu.be/2iWShIc3SiI 

 Absolutely amazing video clip... I really appreciate it..... Its an eye opener for our new generation who forget their roots and traditions. That's what have made us retrogress somehow to lead to immoral aspects.... Thumbs up to sender, Sister Swa

 

Being in a monogamous relationship, or abstaining from sex, doesn't necessarily guarantee from sexually-transmitted infection.

 Valentine's day usually invokes the notions of love and romance.

Just imagine, you are on a nice dinner date with your other half and spend the night together in an almost fairytale-like evening.

But this lovely memory soon gets shattered when you or your partner discover unusual symptoms in the genital region.

Suddenly, worry – and even suspicion of each other – fills the atmosphere between the two of you.

And it doesn’t help that it is a topic many people might find difficult to bring up with their partners.

Truth be told, most men and women who are in faithful relationships or who have not had sex before do not expect any unusual symptoms in their genital region.

To suddenly discover a wart, a painful ulcer, or even a smelly and fishy discharge from the vagina, can be distressing.

Whether it’s kissing, skin to skin contact, or vaginal, oral or anal sex, each of these interactions can pose a risk of disease transmission.

But before you jump the gun and start thinking that your partner has cheated on you or lied about their sexual history, hold your horses – he or she could still be innocent!

Here are the top three sexually-transmitted infections (STIs) that one may develop even if you are in a faithful relationship OR have not had sex before.

> Herpes simplex virus (HSV) 1

HSV-1 results in an incurable viral disease commonly known as herpes, which usually causes cold sores and oral ulcers in and around the lips and gums.

These cold sores and ulcers usually cause quite a bit of discomfort, especially when eating.

However, during the recovery stage of the cold sore or ulcer, you will usually not feel anything and may not even remember that you have it.

But it is still infectious at this stage and you may inadvertently spread the virus to your partner while kissing them.

The tricky part comes if you’ve engaged in oral sex with your partner.

Your partner may then develop ulcers around their genital region.

It is a misconception that genital ulcers are exclusively caused by HSV-2 as HSV-1 can also cause such ulcers.

According to the World Health Organization (WHO), about 70% of the world’s population are carriers of HSV-1. The good news is that oral and genital herpes are often asymptomatic (do not have symptoms).

They also do not spread to your partner when there are no active ulcers.

They only flare up when your immune system is weakened and become contagious through contact when an ulcer is present.

Flare-ups can occur once every few months to once every few years, to even once every few decades.

You may experience tiredness, chills, fever and body aches before the painful ulcers emerge, often in the same place either at the genitals or mouth.

It is not all doom and gloom however, as you can get an accurate diagnosis with either a swab test of the active ulcer or a blood test two to three months after an active infection.

Getting a confirmed diagnosis can equip you with knowledge on how to prevent this infection with lysine supplements or by treating any active ulcers with antiviral medicines such as valacyclovir.

If left untreated, these ulcers often get painful, but will eventually recover by themselves after two to three weeks.

> Human papillomavirus (HPV) warts

I know it’s a lot to take in after hearing about HSV, but hang in there as we discuss our next disease: HPV warts.

These are cauliflower-like warts caused by HPV.

There are over 100 strains of HPV.

Apart from the 14 cancer-causing high-risk strains, there are also numerous low-risk strains that cause warts.

HPV warts do not turn into cancer, but are often unsightly and manifest themselves in and around the genital region.

HPV is a very common virus that can be found in a large majority of sexually-active persons.

However, it is often well-controlled by our immune system and does not cause any major symptoms.

HPV can be exchanged between you and your partner during sexual contact.

And when your body encounters a new HPV strain, it can cause the warts to develop.

The good news is that although it is unsightly, these warts are often harmless and can be treated with a variety of options, including creams, freezing with liquid nitrogen, and ablation with heat or electrocautery.

While these warts are easily treatable, a cause of greater concern are the high-risk strains like HPV 16,18 and 45.

These strains affect women more because of their ability to cause cervical cancer.

However, both women and men can protect themselves and their partners by getting vaccinated against these strains.

So fret not if you notice an unusual cauliflower-like lump or wart in the genital region; just speak to your doctor to get it assessed and treated.

> Bacterial vaginosis

Last but not least, one of the biggest causes of a fishy and foul-smelling vaginal discharge is the condition known as bacterial vaginosis.

It occurs when there is an imbalance between the good and bad bacteria in your vagina, and is often caused by the bacteria called Gardnerella vaginalis, the most common bacteria in the vagina. 

In the event of a big build-up of bacteria, it can also cause one to develop symptoms of vaginitis, i.e. inflammation of the vagina, resulting in swelling, pain, and even painful sexual intercourse.

Until now, doctors and scientists do not know the exact mechanism of how this occurs, but sex – with or without condoms – often exacerbates this condition.

This condition can be easily diagnosed with a vaginal swab and treated with a vaginal pessary or oral antibiotics.

If you have read up to here, fret not, today can still be an amazing day for you and your partner – just make sure you practise safe sex and get yourselves tested for STIs as a precaution if you haven’t already.

By Dr Julian Hong who is a general practitioner (GP) in Singapore. For more information, email starhealth@thestar.com.my. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Source link

 

Related posts:

 

What to expect in the Year of the Ox

  THE Chinese Zodiac consists of 12 animals that represent certain years. The year of your birth is represented by one of these animals, and.

 

CNY reunion dinner: Toss the fish for an ox-spicious start

  An Ox-spicious Spring at Furama this Chinese N ew Year That’s something we can do at home to welcome the Year of the Ox and still hav...

Peeing Problems ?

Men, if you are having trouble with urination, it could be due to an enlarged prostate.

WHEN it comes to men’s health, the prostate is one of the organs that garners the most attention as it is a vital part of the male reproductive system.

The prostate is a small, squishy gland about the size of a walnut, located deep inside the groin, below the bladder, at the base of the penis and in front of the rectum.

The prostate is a walnut-shaped male gland situated deep inside the groin, below the bladder.- 123rf.com

 An enlarged prostate is, by far, the top reason men have trouble peeing. The prostate gland sits right below the bladder. Urine travels from the bladder through a channel that runs right through the prostate to the urethra, where it exits the body.

A sexual gland, its most important function is the production of a fluid that, together with sperm cells from the testicles and fluids from other glands, makes up semen.

“When a man reaches climax, the sperm is mixed with water from the prostatic fluid and propelled out through the urethra tube.

“So, he ejaculates two things – the prostatic fluid and the semen,” explains consultant urologist Dr Datesh Daneshwar.

“This whole mechanism is so intricate that at the time of climax, he needs to stop peeing.

“There is a muscle that stops you from peeing, yet allows the semen to come out through the urethra via the penis and out of the body.”

Men often think that prostate enlargement (benign prostatic hyperplasia or BPH) is a natural part of ageing, but this is not necessarily true.

Says Dr Datesh, “With ageing, the prostate can enlarge, and if it does, it usually enlarges in the outward direction and doesn’t cause a compression of the urethra.

“It does not cause symptoms all the time and needs no treatment because it doesn’t trouble a man.

“But when it enlarges in the inward direction, it causes a blockage of the urethra and can lead to men having problems passing urine or with ejaculation; it can also cause erectile dysfunction.

“Being told on a routine ultrasound that your prostate is enlarged is not a reason to run to your urologist, unless you have some bothersome urinary symptoms – even something as trivial as needing to constantly get up in the middle of the night to pee.”

Aside from those who sit most of the day, avid male cyclists may also be at risk of developing prostatitis due to the compression of their pelvic area

No one knows the actual cause of prostate enlargement, although ageing, changes in the testicular cells and testosterone levels are believed to play a role in the growth of the gland.

The urologist says, “All the nerves that allow an erection are located around the prostate, and if you have an enlargement, these nerves are compressed and go wonky, so you will not have a proper erection.

“The inner part of the prostate is mostly muscle, so it’s pliable or elastic.

“Due to the enlargement, it becomes stiff – similar to inflammation that can take place in other body parts, e.g. the neck, legs, arms, etc.

“All this while, we have assumed that this enlargement has got to do with the increased number of prostate cells.

“However, I found that a lot of men have an injury to the prostate that makes the individual cells enlarged.”

For clearer understanding, Dr Datesh presents the following scenarios to his patients.

Imagine you have been hit hard on the arm.

When you put on a shirt, your hidden swollen arm may look “muscular”, but in actual fact, it is injured.

Or you could have hit the gym, worked out really hard and built your arm muscles, making you truly muscular.

The net result is the same: enlargement.

“The majority of men who have an enlarged prostate have a component of inflammation, which is known as prostatitis.

“It could be caused by swollen cells, which can be the result of a bacterial infection or injury.

“The bacterium that has been implicated in this is Chlamydia trachomatis, which is sexually transmitted (and causes chlamydia).

“It can remain dormant inside your prostate for years before acting up.

“As for injury, the mode is unclear – it could be caused by a catheter that was put into the penis during surgery or a camera that was inserted into the penis to remove a kidney stone, etc.

“Yet, there are men who have none of these, but still have an injured prostate,” he says.

He adds that, “Some factors that may cause the injury are excessive sitting or cycling.

“Any pressure on the perineum can lead to inflammation of the prostate and pelvic floor muscles, and this then causes urinary problems.”

A recurring problem

Besides urinary problems (i.e. dribbling, pain or too frequent), other symptoms of prostatitis include blood in the urine, groin pain, rectal pain, abdominal pain, lower back pain, fever, chills, body aches, urethral discharge, painful/ premature ejaculation, poor erection, lack of morning erection and sexual dysfunction.

Depending on the cause, prostatitis can come on gradually or suddenly.

It might improve quickly, either on its own or with treatment.

Some types of prostatitis last for months or keep recurring, which can greatly affect a man’s quality of life and cause low self-esteem.

To treat prostatitis, doctors will prescribe antibiotics, alpha blockers (to relax the bladder neck and muscle fibres where the prostate joins the bladder) and anti-inflammatory agents.

They may also suggest a prostatic massage, which can be very unpleasant.

Unlike BPH, which affects men above 50, most prostatitis patients are in the 30-50-years age bracket.

Dr Datesh says, “I have seen patients as young as 17 and as old as 90 with prostatitis.

“The management of this is different from standard management of BPH.

“Until now, we have never had a proper curative management, so the problem can be treated, but will come back every few months or years.

“A prostatitis patient then becomes a permanent patient of the urologist because his condition recurs.”

He relates a case of a 42-year-old fit and healthy patient who was rushed to the emergency department because he couldn’t pee after returning from a long flight.

A catheter was inserted and almost one litre of urine was drained.

He shares, “We started him on medicines and hoped he could pee.

“A few days later, we removed the catheter, and once again, he couldn’t pee.

“So, the next option would have been to do a surgical transurethral resection of the prostate, but that would have left him with sexual dysfunction for the rest of his life, and that wasn’t fair to the young man!”

He explains: “The surgery involves going through the urinary tube and coring his prostate from within to cut off the inner part (like removing the core of an apple) so that he can pee easier, but in the process, we would have altered the anatomy in the region and destroyed a lot of things.

“The man might end up having incontinence or retrograde ejaculation as the semen goes back into his bladder … everything goes haywire.

“An old man who cannot pee might be thankful, but not a young person.”

Instead, Dr Datesh treated him using antibiotics, along with low intensity shockwave therapy – a method that applies shockwaves directly to the prostate to reduce the inflammatory response and heal the tissues.

“After one session, this man was able to pee, and now, two years later, he’s peeing like a horse!

“I used to do the coring surgery every week, but I haven’t done one in two years because the shockwave therapy provides an effective option,” says the extremely pleased Dr Datesh, who is among the handful of local urologists practising this non-invasive method.

A ‘shock-ing’ option

Shockwave therapy has been around for 40 years and was initially used to break kidney stones, but has since been modified.

Instead of breaking, it creates regeneration and is used in wound healing, arthritis and muscle spasms.

In urology, it is considered new and has been used in the last 12 years to open up blocked blood vessels (due to diabetes, hypertension or heart disease) and enhance circulation to the penis.

“It also wakes up your stem cells to create regeneration.

“As we get older, our stem cells become more dormant and that’s why we don’t heal so well.

“It feels like acupuncture. There are zero complications, no burning sensation and no reported side effects.

“It’s not mainstream treatment, but the science is good and patients have this non-invasive option.

“There’s no fixed duration for treatment, but I do it twice a week for a total of 10 sessions, each lasting 12 minutes.

“Once the therapy is completed, antibiotics and alpha blockers are given for a month,” shares Dr Datesh.

While medicines (which come with side effects) can sort out 90% of prostatitis cases, there will be recurrence for 50-60% of patients after a few months or years.

With shockwave therapy, there is a 90% cure rate, but the studies only go back to the past eight years.

So far, Dr Datesh says the majority of his patients remain well.

“Like any muscular problem, it does go away, but there is a chance for it to come back and we don’t know why this happens.

“I’m extrapolating that humans are not supposed to be on their butts the whole day, but we cannot tell people to stop sitting!

“This problem is not seen in people who stand or do manual labour.

“How much butt tissue you have is also a factor, because without much flesh, the area is compressed further when you’re seated,” he adds.

Unfortunately, there are no tests or scans you can do to diagnose prostatitis – it’s a clinical diagnosis, akin to endometriosis in women.

“It’s very difficult to prove prostatitis microscopically or conclusively because we would have to take out the prostate and send it to the lab for analysis – obviously, this is not possible.

“So we have to put a lot of things together before coming up with a diagnosis.

Dr.DATESH DANESHWAR:

According to Dr.Datech,aAround 80% of men walking around with urinary problem and sexual dysfunction actually have prostatitis and don’t know it.

“They all want the blue pill (sildenafil)!” he says, smiling.

“They need to sort out their prostatitis, then they can enjoy life.”

Men who don’t ejaculate enough may also experience some amount of prostatic inflammation at some point.

“Best to do it three times a week!” he says with a wink.

Good urine flow

Men, irrespective of age, are supposed to have good urination and morning erections their whole lives – it shows that their hormone levels and circulation are intact.

For the past decade, Billy (not his real name), 54, had been experiencing poor urine flow.

It started when he took antinausea pills before going fishing.

Once he returned to shore, he couldn’t pee.

“Apparently, these pills can make any underlying prostate issues surface.

“I sought treatment, and for a while it was okay with medicines, but the problem returned three years ago.

“Although I had no other symptoms, I knew it was a prostate issue as I’m a doctor myself,” says the anaesthesiologist.

He did a series of tests and scans to rule out cancer.

Besides an enlarged prostate and a slightly elevated prostate-specific antigen test level, the results came back negative.

He was prescribed drugs and hormone suppressants.

Billy shares, “The flow was improving, but it still wasn’t good and the side effects were unpleasant.

“It reduced my sexual satisfaction as it caused dry ejaculation.

“I was contemplating surgery because both my late father and grandfather had similar problems and underwent surgery in their 50s.”

For a year, he lived with the dysfunction until he found out about shockwave therapy.

Six sessions later, he noticed an improvement.

“Since the scans and tests showed nothing, the urologist decided to treat my symptoms as prostatitis.

“My pee is much better now than it was 10 years ago.

“I’m at the stage where I only take drugs once a week or when necessary.

“I believe I have an enlarged prostate and prostatitis as both can co-exist.

“I would probably need surgery at some point, but hopefully, I can delay it for another 10 years,” he says.

Dr Datesh concludes, “Men, be aware that urinary problems are not normal at any age, and if you have them, it is not necessarily related to cancer or BPH. You’re not doomed.

“It could be an inflammatory problem or as the Malays would say‘ masuk angin’. Get it checked.”

By REVATHI MURUGAPPAN starhealth@thestar.com.my

Related

What Help Is Available for Men Who Have Trouble Urinating ...

 

Urinary retention: Causes, treatment, and symptoms

Having trouble peeing? Your prostate is likely the culprit

Chinese women's marriage criteria,logical search for a mate

72% of women consider housing as a key requirement for a marriage partner, says the latest report of the Chinese Marriage Status Survey 2014, issued by China’s leading marriage service provider Baihe.com on Jan.11, 2015.

Researchers collected the results of 73,215 online questionnaires and held in-depth off-line interviews with 200 single men and women from 34 provinces, municipalities and autonomous regions.

Why still single?

The report shows that 63% of single men and women spend an average of more than six hours alone on their rest days; and 32% spend more than 10 hours alone. Surfing the internet, hanging out with friends, and just “quietly” staying at home have become the top three activities for single people.

32% of single women follow TV dramas while 67% of men scan websites, killing their private time at home.

The report concludes that the main reasons for remaining single is too much time spent alone - too few social contacts is the top obstacle to meeting the right person. 80% of single women report this.

Gender differences in marriage requirements

Nowadays, love is no longer the only passport for two people to enter marriage. The report says that more than 40% of single men and women are only willing to get married with a person in a suitable situation. People are becoming ever more rational and realistic when choosing their spouses.

The top three concerns for single men are appearance, physical health, and emotional experience. Single women attach more importance to a partner’s financial situation, physical health, and career.

33% of single men and 27% of single women have experienced interference from parents in their relationships.

Focus on housing

The report shows that 71% of women view housing as a key requirement for a potential marriage partner. 18% of women counted car ownership as one of the basic requirements, a rise of 9% compared with 2012. Both men and women said that a stable income and some savings were important factors.

Nearly 60 percent of women do not intend to have a second child, according to the report, although China has relaxed its birth control policy to allow couples to have a second child if either parent is an only child.

The report also shows that 33% of women think that Chinese men do not deserve Chinese women, in terms of "self-accomplishments and ability to care for themselves." - (People's Daily Online)

The logical search for a mate

‘Love’ takes a back seat when seeking prospective life partners

LOVE is not the only criterion for marriage in China. A recent survey shows that more than 40% of Chinese look to marry someone who suits them in appearance, educational background, social status, income and other characteristics.

Baihe.com, a major dating portal in China, released its 2014 Chinese Marriage Status Survey Report on Sunday.

The site has tracked marriage trends in the country since 2007.

The latest results show that 44.4% of male and 49.7% of female respondents said the reasons for their choice of a marriage partner include their prospective mate’s coming from a family of equal social rank.

“This means people are much more rational when it comes to the marriage decision,” the report said.

“They would like to match each other under every single standard. Love is no longer the only pass.”

The report also said that more than 70% of female respondents said they would consider marriage only if the male partner owns property.

And more than 70% of the women hoped their future husband’s income would be double their own.

Zhou Xiaopeng, the chief marriage consultant at Baihe.com, characterised the phenomenon as “supermarket marriage”, where people come with “money in hand” and want to select the best “products” after shopping around.

Tu Ying, a researcher at the portal, said that seeking a partner with quantifiable requirements is efficient.

“In everyday life, it is more and more difficult to find the right person and get to know him or her – not to mention the cost it comes with,” Tu said. “If people start with quantifiable standards, and then develop their relationship based on that, it is more likely to be a stable relationship.

“Starting marriage with money cannot guarantee stability from the beginning.

“Every relationship needs cultivation from each side.”

Zhou Xiaozheng, a professor of sociology at Renmin University of China, attributes the new approach to marriage choices to changes in society.

“Chinese people’s view of choosing a mate has undergone many changes,” Zhou said.

“In the past, marriage was arranged by parents, which reflected the will of family or country. Then it became a personal choice, or socalled love choice. And now it is more related to material standards, or what we call materialism in marriage.”

“This is simply because people live in a materialistic world: A couple needs an apartment to live in, which costs a lot; the couple needs to find a good school for their children, which costs a lot; the couple who live far away from their parents need to find a way to support them, which also costs a lot,” Zhou said. “It is a vicious circle.”

Zhou said to reverse the materialistic trend, the country needs to continue its anti-corruption campaign and improve social welfare, and young people need to know that money is not the solution to everything. - China Daily/Asia News Network

Measuring your Heart Rate for fitness

Why do you need to know your heart rate? What heart rate zone will give you the absolute BEST results for fat burning from your cardio?

I was recently inspired to write this article on heart rates in relation to fitness due to the numerous questions I have received lately about it, and the importance of knowing what it is, and why. Even though the heart rate is a huge element to achieving an optimal workout, and its been around forever, many individuals do not know what theirs is, or how to measure it, or even to care about it. So I am going to clarify this simple yet important component to fitness. 

Resting, Exercise and Maximum
Heart Rates  
There are three HR to consider when training to get fit, or as it relates to cardiovascular fitness, as well as your Target Zone. 

The first is the Resting HR. This is your HR when you are not engaging in any physical activity that elevates it, or when you are in a resting state such as sleep. As you become more fit, this number will decrease because your heart and lungs have become stronger. The heart is then able to pump more blood, which is called stroke volume, throughout the body with less effort. The lungs are able to pull in more oxygen, which is called maximum oxygen uptake, with less effort, which means more blood and oxygen to the working muscles makes up the endurance portion of being fit. Having enough oxygen going into the blood keeps the lactic acid out-thus you can sustain a prolonged aerobic workout. 

A normal Resting HR can vary as low as 40 BPM to as high as 100 BPM. 70 BPM is usually the average for a man, and 75 BPM is average for a woman. The Resting HR should be used as an index to improve your cardiovascular fitness level, with a focus on decreasing it. The best time to measure your Resting HR is when you first arise from sleep in the morning. The palpation (beats) of the Radial Pulse is accurately measured in your wrist in line with the base of your thumb. Place the tips of your index and middle fingers over the Radial Artery and apply a light pressure to it. DO NOT USE YOUR THUMB. It has a pulse of it's own. You may count the beats for one full minute to get the HR, or for 30 seconds and multiply by 2 for the number of BPM. 

The Second is the Exercise HR. This is the rate at which your body is in motion from a sustained exercise, and the rate increases. Of course you measure it during exercise. The goal here is to stay within your Target HR Range or Zone, which is normally between 75% to 85% of your Maximum HR which is the third. Maximum HR is the rate at which your heart beats at 100% Max. during a sustained aerobic activity. You never want to work at 100% of your Max. HR unless a professional has you on a specific program designed for that, and your fitness level can sustain it. 100% of Max. will cause you to cross over into an Anaerobic Threshold. These numbers can vary depending on your age and fitness level. 

The Exercise Pulse is most accurately palpated at the larger Carotid Artery on the side of the neck. It is usually located beside the larynx. Place your index and middle fingers alongside the base of your ear lobe and slide it down to the side of your throat and apply a light pressure. DO NOT apply a heavy pressure to the Carotid Artery when measuring your Exercise HR. These arteries contain Baroreceptors that sense increases in pressure and will respond by slowing down your HR. You will feel this pulse easily during a workout, so heavy pressure is not needed to locate it. The Exercise HR should be taken for 10 seconds, always counting the first beat as "0," then multiply by 6. This number is your Exercise HR. Which brings me to the point of all of this information. 



For Determining Your Max Heart Rate  

To determine your Maximum HR, use the calculators below. The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 - .85, which will give you your percentages of 75% -- 85% of your Max. HR. This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode. 

There are two different ways to calculate your maximum heart rate and your target heart rates. The method I just explained is the simple method. 

Simple Target Heart Rate Calculator
Using the 220 - Age formula.

HEART RATE CALCULATOR

Enter Your Age Results Max Heart Rate 75-85% Max Heart Rate THR 15 sec count

 

The Karvonnen formula is more advanced since it also takes into account your resting heart rate. This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds just before you get out of bed... or take it for 30 seconds and multiply by 2. 

Advanced Target Heart Rate Calculator
Using the Karvonen Formula.

• For your age, use a whole year. (Between 0 and 100)
• Put your Resting Heart Rate in the next box. (Between 30 and 100)
• In the % box, use a number between 50 and 85. Do not include the %.
• Click on the Calculate button, and it will calculate your target heart rate or that percentage.

Your Age in Years	Resting Heart Rate	% of Maximum Effort	Your Target Heart Rate
		%

When you start to work over these percentages, not unless you are in great shape and can push yourself into a higher range, then you have gone into an Anaerobic Threshold. Which means that you are pushing yourself way too hard, and no healthy benefits are being obtained. You are defeating your purpose. If you push yourself into an Anaerobic Threshold your body can no longer meet its demand for oxygen. You will start to feel exhausted, your HR increases above the Max. (which is 100%), you will stop the fat burning process, and you will start to hyperventilate due to the excessive amounts of lactic acid in your body. In other words, you are not pulling in enough clean oxygen through the lungs to clean it out of the blood. Your heart can no longer pump enough blood to your working muscles to sustain your activity, and you are overloading yourself. You prevent this from happening by staying in your Target HR Range. As you become more fit, you can push yourself into a higher range without going over into the Anaerobic Threshold. The purpose of this article is to give you insight to perceive that, and always know where you are in your range or zone when working out.

AN FYI  

Remember that Aerobic means "with oxygen," and Anaerobic means "without oxygen." Aerobic exercise is training at a certain level of intensity for a sustained period of time, usually 20 minutes to 1 hour as on a stair-climber, treadmill, or in an aerobics class. You need oxygen rich blood to maintain this. 

Anaerobic exercise is training at a level of intensity that does not require a sustained period of time, usually 30 seconds to 1 minute. Such as weight training, strength circuit, circuit and interval training sessions when sets/reps are involved. Because the time period is shorter and faster in cases of intervals and circuits, you use all of the oxygen rich blood more quickly to complete your sets/reps before lactic acid causes you to stop the exercise. That's what "The Burn" means. Then you take a break so the blood can be cleaned of lactic acid and you catch your breath before your next set. 

One more element to consider is the Rating of Perceived Exertion Scale. This scale provides a standard means for evaluating your perception of your exercise intensity. You can use this scale on a 1 - 10 basis with 1 being "very very easy," and 10 being "very very hard." If you're like me, I don't like to stop during my aerobic exercise sessions to measure my HR, so I use this scale to measure where I am in my Target Range. I know how I feel at 75% -- 95% of my Maximum HR, so I can either increase or decrease my intensity before I cross over into an Anaerobic Threshold, and maintain my work out and Fat Burning process. If you are going to use this scale, make sure that you too know how you feel at 75% -- 85% of your Max. HR so that your perception is accurate on this scale.

Working out in the Target Zone helps me get lean!
(Editor's Note: This pic gets MY heart going.)

Knowing this simple information will help you greatly in evaluating your progress when training to get fit, or when training to compete. You can develop your training sessions and know what you need to change or add in your program by being in tune to your Heart Rate. Always be aware that you are in THE ZONE!

Train for Success!!!

Source:

Related post:

Rightways for Heart Health

Rightways for Heart Health

Work to stretch and strengthen your body for 30 minutes, and you will pump up your heart

Run For Heart Health!

Unless you live on another planet or under a rock, you probably know by now how important exercise is to overall fitness and heart health.

It is a message that is hard to escape these days. There is plenty of research to suggest that exercise can reduce the risk of heart disease, stroke and some cancers.

It can also help lower high blood pressure and lift your mood. And it has been shown to improve self-esteem and help with weight loss.

Yet despite the many studies backing the role exercise plays in heart health, a lot of adults aren't listening. Two-thirds of them are considered overweight and one-third fall into the obese category with a body mass index over 30.

For many, getting fit and healthy might seem like an unachievable goal, but experts say you don't have to spend hours in the gym to see the benefits of exercise.

A minimum of 30 minutes of cardio exercise can do the trick.

"It doesn't matter what type, as long as you do it," said Dr. Daniel Clearfield, Cowtown Medical director and a sports medicine and primary-care physician.

 "Ideally, you should do it five days a week but even two is beneficial."

Casual exercising is not going to do the trick, said Dr. Benjamin Levine, director of the Institute of Exercise and Environmental Medicine at UT Southwestern Medical Center and Texas Health Resources.

It has to be something that you are committed to doing on a regular basis.

"Exercise should be part of hygiene, just like brushing your teeth," said Levine, who is also a professor of medicine and cardiology at UT Southwestern Medical Center.

Running and swimming are excellent. But cycling, walking on a treadmill or working out on an elliptical can also be beneficial.

Even yoga or tai chi can make a difference if the workout is strenuous enough to elevate your heart rate.

Any combination of endurance exercises that get the large muscle groups moving is going to get results.

Whatever exercise you chose, you should be moving enough to produce a sweat. Runners should be moving at a clip that is fast enough to make talking possible but not easy. A Zumba class can get you the same results, if you are moving fast enough.

"Anything that gets your heart rate up, makes you sweat a little and makes you short of breath," Levine said.

To improve your overall health and keep your ticker pumping effectively, add strength and stretching exercises to a cardio routine one or two days a week. Yoga is great for stretching, and you can build strength with or without the use of weights.

Commit to exercising regularly and your body will respond.

The heart is a muscle, so you want to strengthen it, but you also want to tone the arteries around the heart, just like you would tone your arms, Clearfield said.

"When you work your biceps, you'll find it easier to lift things," he said. "It's the same thing with your heart."
With regular exercise, the heart starts pumping more efficiently and your stamina improves. That can pay off in big ways.

If someone is sedentary and one day has to run hard to catch a bus, he may end up having a heart attack, Levine says, as an example. "But for someone who is fit, that's barely a blip," he said.

Although the younger you start exercising, the better, you are never too old to get into shape. Someone who is really committed to fitness when they are young could have a heart that is as youthful as a 30-year-old later in life.

If you start at 70, you won't be able to protect against arteriosclerosis but you can protect your heart against sudden death and see the health benefits of regular exercise, such as lower blood pressure, Levine said.

It takes about six weeks to start seeing an improvement in physical fitness, but the payoff continues over a lifetime, Clearfield said.

"Exercise is great at combating obesity and keeping the heart healthy," he said. "In the long run that can mean more years of life."

Expert tips on starting a healthy, heart-wise excercise rountine


We asked three fitness pros from the Amon G. Carter Downtown YMCA to demonstrate three ways to kick off a healthy routine that includes cardio, strength and stretching.

Stretching

Yoga is one of the best ways to stretch the body, but a lot of people steer clear of this type of exercise because they are afraid it is just too hard to get into those pretzellike poses.

But you don't have to be limber like a rubber band to benefit from yoga. Poses can be modified, and most teachers are more than willing to do what it takes to make yoga accessible.

Yoga is all about focusing on your mat and not worrying about how flexible your neighbor is. The best way to enjoy the many heart-healthy benefits of yoga, including stress reduction and lower blood pressure, is to just do it.

"Yoga is how you get flexible," said Lisa Rodriguez, a trainer and instructor at the Downtown YMCA. "You don't have to start off flexible to do it."

Two to try at least twice a week:

1. Downward-facing dog - (Watch your dog stretch for hints on how to do this)

What it does: Strengthens shoulders and back. Stretches hamstrings and calves.

What to remember: Breathe through your nose. Keep your core muscles tight, your spine long and your shoulders down.

Kneel on all fours with your hands providing support and your fingers spread like starfish. Lift your hips so your tailbone is pointed toward the ceiling. Your body should be in an upside-down V shape. Shoulders should be down. Your hands and feet should be your foundation. If your hamstrings are less flexible, you can bend your knees to lift your hips up and back. Listen to your body and only stretch as far as you are comfortable.

2. Side gate

What it does: Increases strength, balance and flexibility. Opens hips.

What to remember: Maintain your alignment so you don't injure your rotator cuff.

From all fours, turn toward one side, bend one leg and use it for support. Raise the other leg, pushing the heel forward and keeping it flexed. Raise your arm to the ceiling, keeping your hand and shoulder aligned, fingers spread. Hold the position for a few seconds.

Strength

3. Lunge

What it does: Strengthens glutes, thighs and calves

What to remember: Keep your knee behind your toes when bending.

Standing tall, step forward with one leg, bending at the knee. Drop the other leg toward the floor, then slowly return to starting position. Repeat on the other side, working up to 12 reps. If this too easy, try holding light weights in each hand.

4. Pushup

What it does: Strengthens chest, triceps and shoulders.

What to remember: Keep core muscles tight

Start on all fours with your spine in a neutral position and hands spread wide apart. Drop toward the floor, keeping your spine straight. Repeat.

Cardio

5. Running

What it does: Improves endurance, stamina and heart health

What to remember: Start off slowly and gradually build up. You need to walk fast or run about 30 minutes five times a week for heart health.

For fitness, you need to move fast enough to sweat for 30 minutes.

For interval training, alternate between 1 to 2 minutes of running at 85 percent of your maximum heart rate and 2 to 3 minutes at 65 percent of your maximum heart rate. Repeat for up to 30 minutes.

By Jan Jarvis jjarvis@star-telegram.com

Related posts:
Exercise for the brain
Measuring your Heart Rate for fitness

Laws of attraction

Are men attracted to women who look like them?

THE next time you happen to be with your spouse or your partner, take a good look at their features. Do they look a bit familiar?

And no, I don’t mean familiar just because you’ve been with that person for a while. I mean familiar in the sense that you’ve seen those same features, or at least some of them, somewhere else. Like, in the mirror every morning.

If the results of a French study are anything to go by, men are most attracted to women who look like them. That being the case, my partner must have left his glasses at home the day we met. I mean to say, his eyes are blue, while mine are brown, his eyebrows are thick, while mine are thin (too much plucking back in the 70s), his nose is slender, while mine is more rounded, and he has full lips, while mine are lacking plumpness.

I can only conclude that he is more attracted to my wit, charm and personality than some narcissistic ideal. Either that or the female versions of him were a bit thin on the ground when he was looking for a partner.

According to another study, physically attractive people generally date other physically attractive people. Leaving the not-so-attractive people to date other not-so-attractive people. It’s almost like a caste system that’s difficult to break out of.

Right about now you might be asking, “How do these researchers account for those not-so-attractive, rich men who opt for a “trophy wife”? Shouldn’t Donald Trump, Rupert Murdoch and Woody Allen be seen around town with women who are more homely than the much younger, more attractive women who currently appear by their sides?”

It seems that attractive women who date someone below their level of attractiveness tend to justify their choices by saying something like, “He sure is ugly, and it’s kinda embarrassing to have to appear in public with gorilla man, but as long as I have access to his money, my life will be beautiful.”

However, such cases are the exceptions.
In a nutshell then, the so-called experts will have you believe that attractive people generally date other attractive people who look a bit like themselves; while ugly people generally date other ugly people who look a bit like themselves.

When the experts talk about people dating others who look like themselves, this concurs with yet another study that indicates that a woman often looks for a man who looks like her father, while a man often looks for a woman who looks like his mother.

Like, how creepy is all that? Fancy waking up in the morning to find someone resembling your mother or father snoring on the pillow next to you!

Researchers are quick to point out that there is nothing narcissistic about these attractions. We are attracted to people who look like ourselves (and possibly our parents as well) simply because of the comfort we get from familiarity.

I’m not disputing the results of the research, but they certainly don’t apply in my case. My father was an Irishman with light brown hair and green eyes, whereas my ex is a Chinese Malaysian. One of my sisters married a man of Italian origin, another married a Hispanic guy, and yet another married a blond-haired, blue-eyed Scottish man. None of our partners, past or present, look remotely like my father.

Of course, other researchers might tell me that my father was not a good role model and so we were all looking subconsciously for completely different men.

But who gives a toss, anyway?

All of this research into the laws of physical attraction really tells me just one thing: we are wasting a lot of money on studies that can’t be put to any practical use. Unless of course, you’re a fortune teller.

I can just imagine the scene in the fortune teller’s tent as she gazes into her crystal ball, with a young woman sitting opposite her: “Ah, I can see a man with blond hair and blue eyes in your life. He even looks a bit like you. Cross my palm with silver and I will reveal more.”

Most research costs money and is time consuming. As such, I think we ought to be more discerning about how we apply our research funds. Instead of focusing on who we might be attracted to and why, it might be better if the funding could be used to finance research on things like climate change, green energy, and how best to persuade newspaper editors that you really deserve a raise.

Perhaps I can get someone to fund a study on how much money has been wasted on useless studies.

But Then Again

By MARY SCHNEIDER 

Check out Mary on Facebook at www.facebook.com/mary.schneider.writer. 

Reader response can be directed to star2@thestar.com.my