Mens Health and Fitness – Why You Must Get Off Your Backside and Get Back in Shape

Although the United States is one of the most technologically advanced and industrialized nations in the world, it has fallen into a severe lag behind other countries when it comes to mens fitness and health. You may be interested (and surprised) to learn that in the United States more men are overweight than in any other country in the world. Part of the problem may be the focus of American society on working to achieve that American dream rather than take any time to spend with your friends, family, or even yourself. The most important time of the day is “me time” in which many people take a few moments to relax, or to engage in exercise.

Another problem with American men is the level of stress that many of them live under in today’s society. In an up and down economy it can sometimes be difficult to make ends meet, especially if there’s a family involved that must be supported. Rather than exercise or trying other methods of relaxation, many American men find solace by eating too much. The term “too much” is an understatement for some guys, especially with all of the fast food joints available, buffets on every corner and the constant television commercials pounding the term “drive through now open until 1:00 AM” into their minds.

Even though America has the highest number of overweight men than any other country, there is still time to do something about it. It is really never too late to take initiative over your physical fitness and health. There are so many options available to help boost and maintain men’s fitness that it is quite easy, with the right motivation and fitness program, for men to lose weight and get back into shape. Some of the weight loss and fitness options available to men include joining a gym or one of the many health clubs available, investing in some home gym equipment, reading up on physical fitness articles and magazines, or even subscribing to a good workout plan. The possibilities are virtually limitless and it just depends on what works best for the individual.

Mcdonald’s Nutrition Vs Homemade Nutrition

How Does Mcdonald’s Nutrition Stack Up?

Fast food is a huge part of our lives whether we eat it or not. We see dozens of ads every day on TV, billboards, buses, emails, mobile ads, and many more. We are constantly reminded of the convenience, affordability and improved “healthy” qualities of various fast food items. But how healthy or unhealthy is fast food really? Is it worth saving a few minutes of cooking to eat that double cheeseburger or hard shell taco? I’d like to start a series of posts comparing the nutrition facts of various fast food chains vs their homemade counterparts. Today I’ll show you some of Mcdonald’s nutrition facts compared to the nutrition facts of a healthier, homemade option, then you can be the judge on whether saving a dollar or a few minutes is worth the nutritional differences.

Mcdonald’s Nutrition – Quarter Pounder w/ Cheese
Homemade Version – Quarter Pound Burger w/ Wheat Bun and Cheese

Mcdonald’s Quarter Pounder w/ Cheese:

Calories: 520

Calories from fat: 240

Total Fat: 26g

Saturated Fat: 12g

Trans Fat: 1.5g

Cholesterol: 95mg

Sodium: 1100mg

Total Carbs: 41g

Dietary Fiber: 3g

Sugars: 10g

Protein: 30g

Vitamin A: 10%

Vitamin C: 2%

Calcium: 30%

Iron: 25%

Homemade Quarter Pounder w/ Cheese on Wheat Bun

Calories: 401

Calories from fat: 118

Total Fat: 15g

Saturated Fat: 7g

Polyunsaturated Fat:.6g

Monounsaturated Fat: 4.5g

Cholesterol: 93mg

Sodium: 723mg

Potassium: 469mg

Total Carbs: 31g

Dietary Fiber: 4g

Sugars: 7g

Protein: 35g

Vitamin A: 16%

Calcium: 57%

Iron: 3%

There you have it. The nutrition facts for a fast food joint and a homemade burger. Let’s take a minute to discuss the differences in Mcdonald’s nutrition and the homemade version. We will start with the fat content. the Mcdonald’s version has more saturated fat and trans fat (the bad fats) while the homemade burger has higher amounts of mono and polyunsaturated fat (the OK fats). The Mcdonald’s nutrition shows higher amounts of cholesterol, sodium, sugars, and Iron. The homemade burger shows higher amounts of fiber, protein, vitamins and potassium.

It is no surprise that the homemade version is healthier than the Mcdonald’s version. The real surprise is how much healthier it actually is. By avoiding the Mcdonald’s nutrition and taking a few extra minutes to make your own burger, you’ll be taking in less fat, cholesterol, sodium and sugar, and more fiber, protein potassium and vitamins. In other words, you turn Mcdonald’s nutrition into muscle building nutrition. A homemade burger with 35g of protein, 4g of fiber, some good fats and much less starch makes for a muscle building, delicious dinner.

Struggling to Gain Weight?


The biggest key to packing on muscle for those of you who struggle to gain weight is nutrition. People sometimes tend to shy away from this aspect because it is hard, but it is very necessary. The first thing you should do if you are a hard gainer is to start tracking everything you eat to see where you are at. I find smartphone apps to be the easiest and most efficient way to track my food, but do what ever works best for you. Once you have a handle on that really take a look at overall calories and protein you are consuming on a daily basis. If you are trying to gain muscle and have a fast metabolism you should at least be getting 1 gram of protein per pound of body weight. You should also ideally be getting a healthy balance of fats and carbs. Some where from 30 – 40 percent of your calories should be from protein and the rest you can split between carbs and fat. For example I shoot for a diet of 35% protein, 40% carbs and 25% fats. Although you should be eating healthy you do need to still be eating a ton if you are a hard gainer. If you are working out most days you should be consuming some where close 1000 calories over your base caloric intake to start. You will want to adapt this based on how your body responds however. So once you are eating in a large caloric surplus and eating at least 1 gram of protein per pound of body weight in healthy foods, you are well on your way to getting bigger.

The Right Supplements Can Help You

I would like to stress first if you do not want to spend the money or are against using supplements for some reason that is fine, they are not mandatory for gaining weight. That being said they are quite helpful especially when you are trying to up your protein intake and gain weight. Earlier I was talking about mass gainers and how they are mostly empty calories and I stand by that. Mass gainers are essentially just protein powders filled with a bunch of extra empty calories. I would recommend taking a simple whey protein shake to help add healthy extra calories and protein. You are going to be better off and save money by taking one or two protein shakes and eating more healthy food instead of using mass gainers. One trick I used when I was initially trying to gain weight, and still use today from time to time is drinking a protein shake before bed. This is a great way to add some extra calories and help fuel muscles growth over night.

Want to Lose Weight? Here’s How

A healthy breakfast

A recent study has indicated that people who have lost weight and kept it off over the years have all had a healthy breakfast. Donuts, Hot pockets and other foods of similar substances will do you no good. In fact, those who consume donuts and Hot pockets end up rewarding their bodies with extra calorie, a study has revealed. Foods such as cooked oatmeal, Grain cereals, and eggs are healthier choices if taken for breakfast.

2. Shrink your plate

This may sound strange but it is a good that can help regulate the amount of calorie and fats getting into your body anytime you are having a meal by reducing your plates diameter You should also note that you don’t have to starve yourself for weight loss. If this doesn’t work your way you can opt for some other ways provided in this article

3. Take water 30 minutes before meals

A recent study has indicated a glass of water 30 minutes before meals keep your body hydrated and increase chances of weight loss by 44% over 3 months

4. Exercise

Exercise is another important way that can be used to lose weight but if the wrong exercise is done one might end up picking injuries which eventually put him off. You can start by walking out 3 days a week or starting some basic cardio exercises before trying out gym machines. Its always advisable to start from a zero as you advance to intense gym exercise

5. Creating awareness

Sometimes we learn by teaching others. Enlisting your siblings, friends and family members on safety measures to lose weight can help minimize the amount of junk food going in your home. Also, joining/creating a forum/group that helps members lose weight can also be helpful in reducing obesity. This can be achieved by encouraging members to be a part of group walks or group exercises.

6. Fruits and Vegetables

Eating fruits keeps your sweet tooth satisfied- thanks to its natural sugar. Both fruits and Vegetables contain fibre that helps fill up your stomach quickly. Swichchard, spinach, kales, cabbage, Lettuce, cucumber and celery are some of the recommended vegetables that contain fibre, minerals and vitamins that keep your body healthy

A healthy breakfast, exercise, creating awareness and drinking a glass of water 30 minutes before are simple and practical ways that can help lose weight. We have seen weight loss can be easy and stress-free if corrective measures are undertaken

The Importance of Nutrition in Our Daily Life

Whenever we take any food or nourishing liquids, our body digests and absorbs the simple but essential minerals, vitamins, fats, proteins, carbohydrates, fats and water from these food or nourishing liquids and converts it into the bloodstream and energy that help our body to grow and keep it healthy.

The nutrition value is more important for any individual’s health. The food or liquids whenever we take it affect our body and health as well both. So it is very important that we should be more aware of the foods or liquids whatever we take in our daily life. A large number of diseases occur only due to wrong diet. Some certain diet may itself cause some disease or alter the course of a known disorder such as diabetes, heart or kidney disease.

Why Nutrition is important for us?

As we know that food and water is necessary to build up our body and keep it healthy. Every good food and liquid contains some important nutrition like proteins, carbohydrate, fats, some vitamins, minerals and water. These all play different role to keep our body healthy and build new cells in our body.

These are the important nutrition and their role in our body:


Protein helps our body to build muscles and strong immune system. Basically proteins are made up of long chains of amino acids. There are 22 different types of amino acid and our body needs all these amino acid to function properly. Protein is abundant type of nutrient in our body that builds new tissues and repairs all damaged cells in our body. It also helps in formation of hormones and enzymes which play variety of roles in our body such as metabolism and sexual development. There are many types of protein that play different types of important role in our body. For example collagen is a protein and it gives the strength, elasticity and composition of our hair and skin. Some of the good protein sources are lentils, low-fat dairy products, tofu, nuts, seeds, peas, tempeh. Some common foods such as whole grain bread, potatoes, corn and pasta also have protein. Soya protein is the most essential and strong protein and it is equal to any animal origin protein.


Carbohydrates give us energy. This is an ideal source of energy for the body because carbohydrates converted more readily into glucose. It helps our body to supply the energy for the formation of cellular constituent. Carbohydrates are made up of three compounds Carbon, Hydrogen and Oxygen formed by plants. There are four types of carbohydrates are important – Sugar, Starches, Fiber and Gums. If carbohydrates taken regularly it doesn’t cause any weight gain, unless like other food group. There are two types of carbohydrates – Complex and Simple. Efficiency of carbohydrates can cause the production of ketones in the body, it can results into a condition known as ketosis. The good examples of carbohydrates are breads, potatoes, pasta, soda, chips, candies/sweets, cookies/biscuits, puddings, cakes, sugar, bananas etc.


Fat provides us extra energy. It is a nutrient and a particular amount of fat is necessary for our body. It doesn’t always make us fat. It play role to insulate our bodies by giving us protection from sudden changes in temperature and also protects our vital organs. Fats consists of a wide group of compounds are soluble in organic solvents and insoluble in water. Fats provide 9 calories per gram. When dietary fat is digested, fatty acids are produced. It is also important for healthy skin and blood pressure regulation.

There are two types of fats Saturated (solid at room temperature) and Unsaturated (liquid at room temperature). To obtain an adequate amount of linoleic acid, one of the few fatty acids the body cannot produce on itself. Any adult needs one tablespoon of unsaturated fat daily. Saturated fats mainly occur in dairy products like butter, cream, cheese and some chocolates. The source of unsaturated fats are soybean, sunflower and corn oils.


A vitamin is an organic compound, it regulate our body processes and plays an important role to make our body function properly. The term vitamin was derived from ‘vitamine’, a combination word from Vital and Amine. Today a chemical compound is called a vitamin. Our body needs vitamins as substances to grow and develop normally. There are 13 vitamins necessary for our body. Some of them are A, B, C, D, E, K, vitamin B-6 and vitamin B-12. In our daily life we get all most all these vitamins form foods whatever we take. Our body can also produce vitamins D and K.

Each vitamin plays specific jobs. Any particular low levels of vitamins cause deficiency disease. For example, if we don’t get enough vitamin D it can cause rickets. Deficiency of vitamin ‘A’ can cause Night Blindness.

If we eat a balanced diet we get enough essential vitamin automatically form our daily food or liquid. We don’t even need to take any particular vitamin separately. Only in some cases we need to take a daily multivitamin for optimal health.


Minerals regulate our body processes and also make body tissues. Minerals make our body work properly same as vitamin play the role but it doesn’t prevent weight loss. Although we get it form our daily foods, so we don’t need to take it separately. Minerals boost our immune system. Some important minerals are Chloride, Calcium, Copper, Chromium, Fluoride, Iron and Iodine. These types of minerals can be found from our daily food or liquid supplement like salt, soy sauce, milk, vegetable oils, whole grains, cheese, nuts etc

Water gives cells shape and acts as a medium where body processes can occur. It is the well known yet most important nutrient our body needs. It is also the most abundant type of liquid found in our body contributing 70% of our total mass. It helps to dissolve and carry the essential nutrients to all parts of the body. It is also needed to help maintain the body temperature and aids to carry away the body’s waste products.


In human body there are 70% of total mass is covered by water. Water gives cells shape and acts as a medium where body processes can occur. It is very necessary nutrient than available all nutrients. It is also the most abundant type of liquid found in human body. Water help maintain the body temperature and aids to carry away the body’s waste products.

We see that nutrition plays a very important role in our lives, each food and liquid contains its own nutrition value which is very necessary in our life. It could help to extend or decrease our life span as well as define our degree or livelihood. It helps in our mental and physical development as well. We must should aware about the food and liquid what we take regularly. Popper food in our daily life leads to a lifetime habit toward a healthy extended life.

Men’s Fitness

Fitness is one of the most desirable aspects in life for any man. With fitness alone a man can perform at his best comparatively with much vigor and alertness than those who are not supposed to be fit. Fitness can increase your energy and stamina levels so that you get tired after a longer period of working hours. This capacity is often required to cope with the emergencies and challenges that come without a prior notice. Thus, fitness is a must for a responsible man.

A man can remain fit forever by performing aerobic exercises and involving into some strength training. To be more precise with this concept, it will be wise to say that three components viz. cardiovascular work, strength training and a healthy diet can lead a man to his optimum health status in life.

1. Staying strong by building muscles. A man is supposed to work hard on the routine which is meant to build the muscular portions of his body. While a man who is inactive or passive with the exercises is likely to go through aging problems like on of them is the decrease in muscular mass from five to seven pounds every ten years of his life. So, it wise to make use of these muscles instead of losing them at an early stage of life. For a man, to lose muscles is readily unacceptable so, he must engage into some fitness exercise to rebuild his muscular beauty.

2. Improvement of Man’s fitness by cardiovascular work out. While making plans about ones exercises, it is recommendable to include the flexibility exercises, cardiovascular work out and the strength training on a priority basis. Most experts or the trainers believe that the cardiovascular ones are the more effective to go with as they help an individual to develop a better heart circulation and the nervous system. Besides, a man must not forget to incorporate the aerobics into his schedule. It is often commendable if you just involve into an exercise for building your muscles but not performing a cardiovascular work out as these are the ones that controls the blood pressure and maintain the cholesterol levels.

3. The essence of nutrition to man’s fitness. You can not go without a diet and if you are going through a regular exercise, the requirement becomes more intensified with regard to nutrition and the varieties. A man who is exercising must eat whole and natural foods in regular intervals of time than eating a large amount in a single sitting. Show varieties in your diet to prevent boredom. Three of the micronutrients – the fats, carbohydrates and proteins are to be taken on a regular basis. Give priority to the proteins rather the fats and the carbs.

Here are seven of the basic health points that a man has to practice:

-Take a great deal of liquid or water as they are the circulation of the nutrients through out your body.

-Your work outs must be perfectly right and that they are performed using the correct techniques as per the recommendation of the experts or the videos. An exercise done improperly can mean more bad than good to your health.
-Take help of a spotter while you are performing a weight lifting.
-Allow maximum contraction of the muscular portions safely to ensure your limit of endurance.
-Do stretching or go for a warm up before you stick to some heavy work outs. These relax the tendons and the joints so as to prevent the strains and injuries.
-It is good to check the equipments before using them if they are in a good working condition or not.
-Never make haste. Have patience and be smart to identify the changes in your body. Besides, do the exercise as per your stamina level. An overstraining might kill your enthusiasm and performance.

Women’s Fitness Quickly

Women’s Fitness Quickly – Fact or Fiction, Pipe Dream or Myth?

It is important to remember that everyone is different and the reasons why we gain or lose weight are not just related to diet.

The way we feel about ourselves can have a big impact on the success or failure of any diet or fitness plan we try to follow so the first thing to do before starting our fitness or diet plan is take a good look at ourselves in the mirror and focus on all the good things about ourselves and guess what no matter who you are or your circumstance you have many good things about you focus on them and then set your diet or fitness goals.

Get active eat right these are the foundations for long term health and fitness your body responds to your lifestyle choices be good to you give yourself some praise and you will soon start to notice not only physical changes but you will also feel much better and happier about you.

Women`s fitness is not just about diet, lifestyle attitude and genetic makeup all have there part to play there is no normal we all have to find our own level.

Women`s fitness can in fact be achieved surprisingly quickly I not saying you can become miss universe overnight but following a fitness or diet plan and making some changes to your life style can have you feeling and looking better in a quite short period of time.

Healthy Eating – Manage Your Eating Disorder By Using Your Witness Function

Whatever the reason behind triggering your eating disorder, what is equally important is building your treatment plan to help you move forward. It is vital to know you do not have to suffer alone as there are many good treatment centers and therapists out there to help people overcome an eating disorder, which can include…

emotional eating,
binge eating, to
undereating, and
There are a great many practices you can turn to help you. Mindfulness practice means the same thing as witness function, it just depends who might help you overcome your eating disorder. Both have the same objective which is to help you become more in the moment, witnessing your thoughts as they happen but actively and consciously choosing not to act on them.

All too often an eating disorder behavior is triggered by an emotional moment, that can leave us feeling…

guilty, or
and it all started with a thought that did not need acting on, but we thought it did. We thought it must be real for it to appear in the first place. But this is not true, not all thoughts need acting on, and you have the right to screen them and be in control of which ones you do act on.
Have you ever given this a go? I know many people with all kinds of problems, not just those with eating disorders. They now witness their thoughts and not act on them. Set yourself a challenge and for one whole day actively witness thoughts that come into your head, and consciously choose whether or not to act on them.

Even if you are considering acting on one of your thoughts you feel may be important – give it 90 seconds, and if after this time you still think it is important and needs to be acted on, then it may mean it genuinely is important to you.

if you do not still feel so passionately about the thought then just let it go and carry on with your day. Or

you can write it down and choose to come back to it later giving you a chance to focus on all you have that is good right then at the moment.
Although it may seem difficult to not act on all the thoughts we get into our head, understanding thoughts are just thoughts and may not necessarily be real, is a vital step in helping to become mentally stronger and push back when an eating disorder behavior seems like the best solution to try. And as you go through actively witnessing thoughts and not acting on them, or just being more mindful, then you will start to see how breaking this pattern of eating disorder behavior will help you move forward to a happier and more confident you.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Lose Weight Quickly, and Successfully

Whether you are a few pounds overweight or would like to drop a few sizes, you do want quick results. After all, you are going on a diet which means that you have to change your eating habits, perhaps drastically. And without results you will not have the incentive to go on.

Why do you need to lose weight?

It is essential to lose weight not only to look more attractive and get rid of unsightly bulges, but more importantly for health. That is because obesity has a major role to play in
• Reduced mobility
• Sleep disturbances
• Diabetes
• Heart disease
• Depression
• Hypertension
• Joint disorders
• Cancer
• Breathing problems

All or any of these can further fuel the weight gain, making losing weight an even more uphill task.

How to lose weight fast?

When you are embarking on a weight loss diet or plan, you need to have goals set out and these should be achievable goals. If you wonder how to lose 10 pounds and you have a time frame for it, then it becomes a goal that you set for yourself and can have the joy of achievement once you have reached the figure.

The first thing you have to do is to make an eating plan or follow a diet. The plan that you follow should be one that suits you and takes into account your eating habits, your daily routine, your work and other variables that are unique to you.

When you have a plan or diet set out, it becomes easier to follow and leaves less room for errors. Popular diets include:
Paleo Diet – When you follow the Paleo diet you eat more whole grains and unprocessed foods, more fruits and vegetables and more of lean meats. This was the diet followed by the hunter- gatherers at a time when food was natural. Since you eat healthy and natural foods with unrefined and natural fats, you will lose weight without counting calories.
Mediterranean Diet – Unlike the Paleo diet, this does not restrict dairy or legumes. You can eat more fruits and vegetables, lean proteins like fish, olive oil, nuts, seeds, herbs, spices and unprocessed grains along with wine. As this diet encompasses a wide variety of foods, it may be easier to follow.
Whole30 – A 30 day plan, this aims to reset your system. The diet is highly restrictive because it cuts out dairy, legumes and beans including soy and its derivatives, sugar and sugar substitutes. There is a wide range of prohibited food items in this diet and so you are bound to lose weight.
Raw food Diet – Since you eat only raw foods on this diet, it is relatively simple to follow as no cooking is involved. However, it does involve juicing, blending and even sprouting as an alternative to cooking.

What about exercising for losing weight?

Many people think that exercising is not effective for weight loss. You can be sweating for hours without any appreciable results. That is because many activities do not actually burn a lot of calories. To give you an example running or swimming for an hour will burn between 300-400 calories.

However, exercise does have an important role to play in weight loss. For one thing, even smaller numbers calories burnt do add up, so just by swimming an hour a day, you could lose a pound in 10 days. Exercise also helps in building muscle and keeping you fit, so you are healthier.

More significantly, exercise boosts your metabolism. When your metabolism is stoked, you burn calories faster for up to 24 hours after exercise. Of course this means regular and sustained exercise for the results to show.

When exercise is combined with a weight loss diet, you will get the best results as you will burn fat and reduce weight. With the right kind of exercise, whether rumba, dancing, strength training, crunches or whatever, you can achieve the kind of figure you want. You can improve muscle tone, get rid of unattractive bulges, get a flatter belly and a more toned butt.

How important is sleep for losing weight?

Getting enough sleep is very important in losing weight. What is the connection between weight loss and sleep? The fact is that if you don’t wake up feeling fresh and fine, if you are groggy, you will find it difficult to get going. You may feel lethargic and tired and then not exercise.

At the same time, when you are fatigued, you are more likely to reach for high fact, high sugar and high calorie foods because of the comfort factor. If you cannot follow your diet or exercise plain, your metabolism slows down and you can actually end up putting on more weight.

What you should not do to lose weight?

You may follow a strict diet in an effort to lose weight fast, but it is important to keep some facts in mind.

You should certainly not be fasting to lose weight. While fasting gives quick results it has a rebound effect. As your body does not get the required food to maintain itself, it slows down the metabolism to conserve calorie burning. This results in your actually gaining weight when you start eating, even if you eat smaller amounts of food.

Even when you restrict your meal intake in an effort to lose weight, it is important that you should eat very little or no salt and sugar. You should also limit your starch intake, whether this is in the form of grain start or high carbohydrates foods. You should be eating the right kinds of food that have more nutritional value but fewer calories.

So then how do you actually succeed in losing weight?

You should have the determination to stick to your goals, follow the kind of diet that is right for your lifestyle and eating habits, while eating healthy foods. You should also get in the correct amount of physical activity and sleep that will help you lose weight and maintain fitness. Once you have lost the desired amount of weight, it is best to stick to your diet with some modifications so that you maintain your weight loss. There is no shortcut to lose weight – it comes off surely and certainly if you follow a diet and fitness regime.

Reasons Men Must Take Fitness Seriously

Many men are put off exercise by the image of men with bulging muscles lifting huge weights or pounding away on the treadmill. They may have had bad experiences with sports trainers at school or college.

They are afraid of looking foolish alongside more athletic men. They have suffered humiliation and bullying so many time before in relation to sport that they avoid fitness training.

This is very short sighted because unless we take exercise our bodies deteriorate and we suffer ill health. Exercise is vital for men who want to avoid the common diseases that occur in middle age and later life.

Heart disease remains a major killer among men in middle age. Regular exercise can help to avoid it by maintaining a healthy cardiovascular system. High blood pressure is another common problem. Cardiovascular exercise can help to reduce it.

Obesity is widespread and not just among older men. Most men do sedentary jobs and seldom get enough exercise. It is essential to take some form of exercise to combat obesity. Gaining just a few pounds a year may hardly be noticed but can lead to a serious problem over the years.

Diabetes is becoming increasingly common in middle aged men. Exercise can help to prevent it because it prevents the body responding to the insulin it produces.

As men live longer so senile dementia such as Alzheimer’s disease will become increasingly common in men. Studies have shown that exercise can delay the onset of dementia.

Fitness need not be about competitiveness and comparing yourself to other men. It should be about setting your own standards and being confident in your own body.

The aim of fitness training is to improve your own levels of fitness not to attain some absolute standard. Every man begins from a different level of fitness. Every man has a different health history. Every man progresses at a different pace and every man has a different physique.

Physique is not a good guide to fitness. Some fit men are lean and lightly built others may be heavily muscled. Some men will never build bulging muscles no matter how hard they work out on the weights.

So put the stereotypes out of your mind when you want to get fit. Take an objective look at your own body and accept its shape.

You can expect to burn some fat by exercise and careful attention to diet. You will achieve better muscle definition by weight training. But you may not achieve a perfect six pack even with persistent abdominal exercises. A man can still be fit without a perfect six pack.

You may chose to go to a gym or fitness center but there are many other ways of maintaining your fitness. Many men with busy schedules prefer to exercise at home. Professional standard equipment can now be bought for home use.

Perhaps the best single piece of equipment is the elliptical trainer. It gives a full body work out and many different levels. The main advantage of the elliptical trainer is that is involves no impact and so does not pose the risk of injury to joints.

If you are family man then you can use your own fitness program as an opportunity to spend time with your children. A family bike ride every week end will benefit every member of the family.