In terms of preventative health measures, here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel that may help augment your lifestyle and current quality of life!
For a start, if you smoke, quit. Smoking reduces blood flow by causing thickening and loss of elasticity in our arteries. Aside from the obvious health detriments of smoking, it can actually reduce ones penis size by up to one centimeter in the long term.
Second, if you’re inactive, exercise. Incorporating regular physical activity can help increase flood flow, but also help with weight loss. Being overweight can cause, or worsen, erectile dysfunction. Exercise can help with the underlying problems that play a part in promoting erectile dysfunction by. Aside form the physical benefits, exercise will help reduce stress and mitigate the emotional ties associated with E.D.
Third, eat healthy foods that promote better blood flow. Some specific foods to avoid are foods high in sodium, which can lead to high blood pressure and cause problems with circulation. Also stay away from foods that contain trans-fats, which clog arteries and cause heart disease. These cardiovascular generally translate to insufficient or diminished blood flow, which contribute to erectile dysfunction. Foods that are high in cholesterol also cause clogged arteries and heart disease, similar to trans-fats. As discussed previously, cardiovascular disease can lead to insufficient flood flow, a primary cause of erectile dysfunction. Watch out for foods that are high in sugar. A diet high in sugar can lead to weight gain, obesity and diabetes. Weight gain puts pressure on the heart and vital organs making it more difficult to function properly and ultimately increases one’s blood pressure. The added physiological stress due to diet can significantly decrease blood flow to the penis.
Some specific foods that can help reduce the severity of E.D. are fruits and vegetables, including tomatoes, bananas, strawberries, cantaloupe, oranges and watermelon which help to both reduce body fat and overall weight. The Lycopene from tomatoes also helps to relax blood vessels and increase flow. Dark green vegetables such as spinach and kale are a good source of zinc, which has been proven to improve blood flow to the major organs, as well as the penis.
Pistachio nuts are relatively high in the non-essential amino acid arginine, which helps to maintain elasticity in arteries. It also is believed to enhance blood flow by boosting endogenous nitric oxide levels, a compound that relaxes blood vessels. One recent study published in the International Journal of Impotence Research: The Journal of Sexual Medicine showed improvements in men for erectile function, sexual intercourse satisfaction, orgasmic function, overall satisfaction and sexual desire in men who ate a diet high in pistachios. It also reported increased blood flow to the penis by 22 percent, as measured by ultrasound.
Eating foods high in Omega-3 fatty acids is essential to controlling heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, diabetes and more. Since heart disease and hypertension are leading causes of sexual dysfunction, foods high in Omega-3 such as fish, flaxseed, walnuts, and eggs can help mitigate these factors in a preventative manner.
Building Testosterone with Food
Testosterone is a steroid hormone that is found in both men and women. In males, it is the primary anabolic steroid sex hormone that is highly responsible for the proper growth and development of muscle mass and bones, aside from influencing mood and energy levels. If you are looking to increase natural testosterone production, some foods can help. While testosterone can only be produced by the body, certain foods have nutrients that will affect how much the body produces.
People often try to synthetically boost their testosterone levels through the use of supplements for its pro-body building, but these often come with detrimental side effects. If you are looking to increase your natural production of testosterone, try eating specific foods that are high in protein and key components that can boost natural testosterone synthesis.
Cholesterol is a vital component for our bodies, especially when hormone synthesis is concerned. Even though our body makes endogenous cholesterol on its own, cholesterol is usually considered as bad, due to its tendency to cause plaque buildup and arterial heart disease. It is however in a sense, the chemical back-bone of testosterone. Two foods that are high in cholesterol are eggs and red meat. Watch out for the high levels of saturated fat found in both eggs and red meats.
While both fat and cholesterol can both be harmful to our health in large amounts, they can help to increase natural testosterone levels. This includes unhealthy saturated fats and the healthier monounsaturated fats. Some foods that contain healthier fats are olives, seeds, nuts and avocados.
Estrogen is a female-dominant hormone that is also found in small amounts in males. When levels of this hormone elevate, testosterone production goes down. Dietary indoles may help reduce the release of estrogen and promote a growth in testosterone levels. Most cruciferous vegetables are high in indoles, such as brussel sprouts, broccoli, cabbage and cauliflower.
Zinc is a mineral involved in proper red blood cell formation, blood clotting, tissue repair and bone health. But it has also been found to increase sperm production and boost testosterone. Zinc can be found in high amounts in beef, pork, turkey, chicken liver, oysters pumpkin and other seeds and nuts such as almonds.
Salmon is one of the best foods to increase testosterone because it is a good source of both zinc and vitamin A. It also has omega-3 fatty acids, which reduces globulin in the body. Globulin is an enzyme that binds to testosterone, rendering it useless.
If you want to add some vegetables to your testosterone building diet, consider spinach. It has one of the highest levels of vitamin A among leafy green vegetables.
Tomatoes are an easy food to add to any meal. They are high in vitamin A, which is another nutrient that increases testosterone production.
Supplement: Tribulous (natural supplements for testosterone)
Fat Burning Foods
It’s no secret that weight-loss can be a painstakingly tedious process. While loosing those extra pounds may be hard, keeping them off is harder. Long-term weight loss must be accompanied by adequate physical activity and safe exercise, but proper nutrition and diet can help jump-start your metabolism and augment your body’s fat burning potential. Here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel for fat burning foods that will helop you eat for a leaner body.
Current research suggests that Green Tea may help to lower cholesterol and decreases the risk of diabetes and stroke. As an added bonus, the low levels of caffeine in tea help to boost metabolism and burn fat. The leading theories suggest that Epigallocatechin gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer. It’s thought that EGCG causes the brain and nervous system to run more quicker, helping to burn more calories.
A recent study by the Nutrition Institute at the University of Tennessee at Knoxville. Suggests that low-fat calcium may help reduce body fat. The study shows that three to four daily servings of low-fat diary products can help augment our body’s fat-burning machinery. Milk contains high levels of calcium, which acts as a metabolic signal to reduce body fat storage. Milk is also a rich source of the ‘good’ complex carbohydrates, which help to keep insulin levels lower after eating a meal.
Similar to Green Tea, Coffee contains caffeine, which helps increase your heart rate and in turn your metabolism, helping to burn more calories. It important to use skim milk as a creamer and use little sugar or none.
Fiber helps to reduce the rate of absorption of fat to our blood stream, leaving us less bloated and cleaner internally. It is one of the few functional foods approved by the FDA to help lower cholesterol levels, reduce the risk of colon and G.I. cancers, and aid weight loss. Here are a few high fiber foods:
Berries are one of the best foods for fat burning, as they’re an excellent source of fiber. Aside from its digestive benefits, fiber in berries helps us stay satiated longer and aids the metabolism of dietary fat in our meals.
Oranges have one of the highest fiber contents of all fruits. Recent research suggests that higher fiber diets are associated with decreased adipose (fat) tissue. Oranges are also packed with healthy minerals and vitamins such as Vitamin C.
Whole grain cereals are a terrific source of both complex carbohydrates and fiber, helping to keep our energy levels up while maintaining a blood sugar and insulin levels after a meal. When insulin levels spike due to a meal high in sugar or simple carbohydrates our bodies revert to a fat storing mode. Eating foods that reduce spikes in blood sugar can help our bodies avoid excess fat storage. Oats are a great example of a cereal that is rich in fiber. Since oatmeal is slowly it doesn’t cause a big spike in insulin the way simple carbs do.
Turkey is an excellent source of lean protein, which helps boost metabolism. The more lean muscle our bodies have, the more efficiently we can burn fat. Turkey breast can be used just like chicken, so try turkey burgers, stir-fry, or skewers!
Chicken similar to turkey, is full of metabolism-boosting protein. Researchers have found that men who increased their protein intake and reduced their carbohydrates increased the number of calories they burned each day by up to five percent.
Salmon contains Omega-3 fatty acids, which can alter the levels of a satiety hormone found in fat called leptin. Lower leptin levels are associated with a higher metabolism. Aside from the cardiovascular benefits, the good fats in salmon will help reduce the bad fats in our blood stream.
Tuna can also help reduce the level of leptin the bodies. Lower leptin levels have been associated with faster metabolisms that burn fat more efficiently.
Pork is an excellent source of protein. The more protein you consume, the harder your body has to work to digest it, helping to burn calories in the process. It’s important however to keep your cuts of pork lean.
Jalapenos and Habaneros contain capsaicin, the chemical responsible for the fiery heat and spice they contain. Aside from their kick, the capsaicin within can help to speed up our heart rate and boost metabolism. A recent Canadian study found that men who consumed coffee and red pepper burned almost 1,000 more calories a day than the control group.
How to Gain Lean Muscle Mass:
Throughout the years I’ve been modeling and personal training the number one goal I’ve tried to personally achieve is bulding lean muscle mass and maintaining low body fat. One thing that’s very important in the fitness and modeling industry is to have good porportion throughout the entire body. I’ve seen hundreds of guys who have a great upper body and lack mass in their lower body or vice-versa. To have good solid mass throughout the entire body without looking unproportional can be hard to achieve, but pays out when done the right way! It takes time and consistency, but if you stick with it the results will show.
Building muscle mass the “Clean” way can be time constraining and maybe a little more expensive, but it shows better results from what I’ve done and taught. My clean way to building lean muscle mass is done by adding clean and healthy calories to your current daily meals. The average male needs to increase his daily calorie intake 500 to 2,000 calories a day depending on his goal. Some men get the mix up that they can eat whatever food to add for those additional calories, but really those calories should be clean and healthy foods eaten.
In order to keep your existing body weight you really should consume one gram of protein per pound of body weight. For example, if you weigh 175 pounds then you need to consume 175 grams of protein a day to maintain that weight. Ideally, if you’re trying to gain lean muscle mass you should increase your protein intake to your goal weight. So a 175 pound man who wants to gain 20 pounds of lean muscle to get to 195 pounds will need to intake 195 grams of protein. From my experience in gaining lean muscle mass it’s important to try to keep your daily protein and calorie consumption to 75-85% real non-processed or enhanced food. By that I mean don’t rely on protein powders, mass builders, supplements, or or other enhanced foods for the majority of your meals. Your body reacts and process real natural food better then going on the supplement bandwagon. In my experiences I’ve seen better gains in my mass and physical size by eating natural foods, but the downfall is that it will cost you more money. More food means more trips to the grocery store and more meat to buy. I know that it’s convenient to have an afternoon protein drink that is 300 calories and 40 grams of protein without having to make any food, but if you were to eat a large grilled chicken breast and some vegetables instead you would be better off.
Gaining Lean Muscle Mass Key Factors:
I. Set and Rep Count
Generally, in lean mass building sets and reps should be kept to a maximum of three to four sets with less than eight repititions per set.
Common Sets and Reps for Lean Gaining Muscle Mass:
II. Rest Time Between Sets:
A huge factor in building muscle mass is your rest time between sets. It’s better to wait longer than to start too soon. Remember you want have to rest time between the sets to lets your muscles recover and avoid your heart rate getting to high. I recommend to rest 2-3 minutes between sets. At times it can be hard wait that long, but once you develop a consistent routine you’ll get use to it.
III. Hear Rate Monitoring:
Your heart rate should be at 60 to 70 percent of your maximum heart rate. At this rate you’ll peak into a fat burning zone, but won’t burn to many calories during your workout. It’s a good idea to invest in a heart rate monitor that has a strap to go around your chest. To calculate your muscle building heart rate use this formula.
Click Here for Calculating Heart Rate Zone
IV. Breathing and Form
Breathing and form the one the most important elements for weight training. Breathing through the mouth is high recommended when participating in weight training, sports, and other cardiovascular activities. When breathing during your weigh training session you want to keep these tip in mind
- Breathe out when when pushing or pulling on reps. Make sure that your neck is always up and never positioned down in your throat. When your chin is down you will cut off oxygen to your lungs therefore excreting more energy, lose stamina, and rick potential injuries.
- Inhale between with mouth open.
When lifting weight it’s very important to have full extension in movements in your reps. For example on barbell bench press, the bar should hit your chest on the way down and the on the extension up your arms should be fully extended out straight to remember to breathe out.
V. Nutrition and Protein Intake
Keep in mind that my lean muscle mass building program is used for men that are looking for a natural way to gain lean muscle and to look bigger porpotionately . This program is not designed if you’re looking to do “Bulking” for bodybuilding or competitions. Also, this program is not designed for strength training although you will see gains in your weights when lifting.
The protein your body stored is a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)
A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you’ll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread.
Research shows that you’ll rebuild muscle faster on your rest days if you feed your body carbohydrates. Post-workout meals with carbs increase your insulin levels, which, in turn, slows the rate of protein breakdown. Have a banana, a sports drink, a peanut-butter sandwich.
If you don’t eat often enough, you can limit the rate at which your body builds new proteins. Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up.