Hammer Your Core

Try this challenging plank variation

lift your body into a side plank, and then rotate your torso as you reach underneath your body with your free arm. The rotation adds a whole other dimension of stability and range of motion to the side plank. When you reach under, you’re going to want to fall over, so you have to lock in your core and really engage your obliques.

(Source: menshealth.com)

@1 year ago
#Men's Health #MH Delta Fit 

15 Facts You Didn’t Know About Your Penis

For all the attention they direct below the belt, most men actually know very little about their penises. Here’s the knowledge you need to keep yours healthy, strong, and ready for action—for life.


Penis Fact #1
Smoking can shorten your penis by as much as a centimeter. Erections are all about good bloodflow, and lighting up calcifies blood vessels, stifling erectile circulation. So even if you don’t care all that much about your lungs or dying young, spare the li’l guy.

Penis Fact #2
Doctors can now grow skin for burn victims using the foreskins of circumcised infants. One foreskin can produce 23,000 square meters, which would be enough to tarp every Major League infield with human flesh.

Penis Fact #3
An enlarged prostate gland can cause both erectile dysfunction and premature ejaculation. If you have an unexplained case of either, your doctor’s looking forward to checking your prostate. Even if you’re not.

Penis Fact #4
The average male orgasm lasts 6 seconds. Women get 23 seconds. Which means if women were really interested in equality, they’d make sure we have four orgasms for every one of theirs.

Penis Fact #5
The oldest known species with a penis is a hard-shelled sea creature called Colymbosathon ecplecticos. That’s Greek for “amazing swimmer with large penis.” Which officially supplants Buck Naked as the best porn name, ever.

Penis Fact #6
Circumcised foreskin can be reconstructed. Movable skin on the shaft of the penis is pulled toward the tip and set in place with tape. Later, doctors apply plastic rings, caps, and weights. Years can pass until complete coverage is attained….Okay, we’ll shut up now.

Penis Fact #7
Only one man in 400 is flexible enough to give himself oral pleasure. It’s estimated, however, that all 400 have given it their best shot at some point.

Penis Fact #8
There are two types of penises. One kind expands and lengthens when becoming erect (a grower). The other appears big most of the time, but doesn’t get much bigger after achieving erection (a shower).

Penis Fact #9
An international Men’s Health survey reports that 79 percent of men have growers, 21 percent have showers.

Penis Fact #10
German researchers say the average intercourse lasts 2 minutes, 50 seconds, yet women perceive it as lasting 5 minutes, 30 seconds. Are we that good or that bad?

Penis Fact #11
Turns out size does matter: The longer your penis, the better “semen displacement” you’ll achieve when having sex with a woman flush with competing sperm. That’s according to researchers at the State University of New York, who used artificial phalluses (ahem) to test the “scooping” mechanism of the penis’s coronal ridge. Next up: curing cancer.

Penis Fact #12
The penis that’s been enjoyed by the most women could be that of King Fatefehi of Tonga, who supposedly deflowered 37,800 women between the years 1770 and 1784—that’s about seven virgins a day. Go ahead, say it: It’s good to be king.

Penis Fact #13
Better-looking men may have stronger sperm. Spanish researchers showed women photos of guys who had good, average, and lousy sperm—and told them to pick the handsomest men. The women chose the best sperm producers most often.

Penis Fact #14
No brain is necessary for ejaculation. That order comes from the spinal cord. Finding a living vessel for said ejaculation, however, takes hours of careful thought and, often, considerable amounts of alcohol.

Penis Fact #15
The most common cause of penile rupture: vigorous masturbation. Some risks are just worth taking.

(Source: menshealth.com)

@2 years ago
#Mike Zimmerman #Men's Health #MH Lists Health 

The Forgotten Fat Burning Exercise 

Besides being great for torching calories, it’s also convenient: You can do it almost anywhere. The bad news? Unless you’re in the military, you’ve probably long since forgotten about it.

What’s more, you’ve probably never even seen the newest version of this exercise, which combines the traditional squat thrust with a power exercise called the dumbbell high pull. This duo will blast fat, improve your athletic performance, and light your muscles on fire.

@2 years ago
#men's health #Men's Health Videos 

Save your swimmers!

The WiFi signals from your laptop may be damaging your swimmers, reports a recent study in the journal of Fertility and Sterility. The researchers gathered semen samples from 29 men and placed them underneath a laptop connected to WiFi. After monitoring the semen samples for 4 hours, the results showed that a quarter of the sperm were no longer swimming and 9 percent showed significant DNA damage.

This isn’t the first study that assumed laptops could be frying your fluids. After monitoring subjects who spent 60 minutes with a running laptop on their thighs, State University of New York researchers found that the computer heated up to nearly 104 degrees Fahrenheit—which made the temperatures in the scrotum increase by 66 degrees Fahrenheit.

How exactly does that affect your boys? According to a European fertility study, an increase of 33 degrees Fahrenheit could reduce your sperm count by nearly 40 percent.

“When looking at the big picture, any type of applied heat to the scrotum is bad,” explains Larry I. Lipshultz, M.D., chief of the division of male reproductive medicine and a professor of urology at Baylor College of Medicine. “Men really need to be more conscious when it comes to items such as hot tubs, heating pads, and heated car seats—basically anything that will put direct heat to the scrotum.”

So what are some other contributors that could leave your boys shooting blanks? Check out these surprising items that may be damaging your goods.

Cell Phones.
Although we’re not blaming the WiFi in this case, the culprit is similar with cell phones. Researchers believe that the radiation from the cell phone’s electromagnetic frequency (EMF) potentially could be damaging sperm. Turkish researchers collected samples of human sperm and subjected it to 1 hour of cell phone EMF radiation. The results showed that the exposure caused sperm abnormalities; mainly the sperm were having trouble attaching to eggs. As long as the cell phone isn’t within close proximity to your boys, though, your sperm should be safe from the radiation.

Canned Food.
It’s not so much about the products you’re buying, but what the product is packed in. A study published in the journal Fertility and Sterility found that men who had higher levels of bisphenol-A (or BPA, the chemical that’s found in the lining of food and beverage containers) in their urine were more likely to have low-quality sperm. The researchers monitored two groups of men, one which was exposed to BPA and one that was not. The results: Those exposed to the chemical had the lowest sperm measure. According to the research, BPA behaves a lot like estrogen in the male body—meaning it will offset the functioning of male hormones. Thus the participants who had the most BPA in their system had a lower sperm count, fewer live sperm, and poor sperm quality (meaning the sperm had trouble swimming).

Muscle Enhancers.
Within the health community, steroids are already classified as a fitness pitfall. But if the disapproval of others isn’t enough to get you off the juice, maybe the thought of infertility will. According to the National Institute on Drug Abuse, when taking anabolic steroids, the testicles tend to shrink, causing the production of male hormones to be disrupted. “Whether it’s a pill, a gel, or an injection, men need to realize that taking these enhancements can have extremely negative effects on their reproductive systems,” says Dr. Lipshultz. “It literally turns off sperm production.”

(Source: news.menshealth.com)

@2 years ago
#Men's Health 
Swiss-Ball Knee Tuck
(works transverse abdominis, obliques, rectus abdominis)

Assume the pushup position with your shins on a Swiss ball and your hands on the floor, shoulder-width apart and beneath your shoulders. Keeping your head down and your abs drawn in, slowly pull your knees toward your chest. (The ball will roll slightly forward.) Try to keep your hips down to maintain the stress on your abdominals. Pause, then straighten your legs to roll the ball back out behind you.

Watch Your Form:   Keep your belly button pulled in toward your spine. This engages your transverse abdominis, which helps protect your back.

Swiss-Ball Knee Tuck
(works transverse abdominis, obliques, rectus abdominis)

Assume the pushup position with your shins on a Swiss ball and your hands on the floor, shoulder-width apart and beneath your shoulders. Keeping your head down and your abs drawn in, slowly pull your knees toward your chest. (The ball will roll slightly forward.) Try to keep your hips down to maintain the stress on your abdominals. Pause, then straighten your legs to roll the ball back out behind you.

Watch Your Form:   Keep your belly button pulled in toward your spine. This engages your transverse abdominis, which helps protect your back.

(Source: menshealth.com)

@2 years ago with 4 notes
#Men's Health #Core exercises 
Side Bridge
(works obliques, shoulders)

Lie on your left side with your legs and feet together, your right hand on your right hip, and your left forearm on the floor so your elbow is beneath your shoulder. Raise your hips until your body forms a straight line from shoulder to ankle. Pause, slowly lower your body, and repeat, then switch to your right side.

Watch Your Form: Keep your neck in line with your torso as much as possible to avoid straining your trapezius and neck muscles.

Side Bridge
(works obliques, shoulders)

Lie on your left side with your legs and feet together, your right hand on your right hip, and your left forearm on the floor so your elbow is beneath your shoulder. Raise your hips until your body forms a straight line from shoulder to ankle. Pause, slowly lower your body, and repeat, then switch to your right side.

Watch Your Form: Keep your neck in line with your torso as much as possible to avoid straining your trapezius and neck muscles.

(Source: menshealth.com)

@2 years ago with 3 notes
#Men's Health #Core Exercises 
Hanging Weighted Twist
(works lower rectus abdominis, obliques, transverse abdominis)

Hang from a bar and have a partner place a light medicine ball between your knees. Rock your pelvis upward, then slowly raise your knees up and to the left. Slowly lower your legs and repeat, this time to the right.

Watch Your Form: Raising your knees before your pelvis can cause you to engage more of your hip flexors—the muscles along the front of the thighs. Think of the move in two parts: Tilt your pelvis up first, then raise your legs.

Hanging Weighted Twist
(works lower rectus abdominis, obliques, transverse abdominis)

Hang from a bar and have a partner place a light medicine ball between your knees. Rock your pelvis upward, then slowly raise your knees up and to the left. Slowly lower your legs and repeat, this time to the right.

Watch Your Form: Raising your knees before your pelvis can cause you to engage more of your hip flexors—the muscles along the front of the thighs. Think of the move in two parts: Tilt your pelvis up first, then raise your legs.

(Source: menshealth.com)

@2 years ago with 2 notes
#Men's Health #Core exercises 

3 ways you can keep swimming strong

Men with the highest levels of vitamin D in their blood also have the best-swimming sperm, according to a new Danish study.

The researchers took blood and sperm samples from 300 men over the course of a year to account for seasonal differences in vitamin D levels. Using microscopes, the scientists saw that sperm from guys with the most vitamin D in their blood, on average, were 14 percent more likely to be “progressively motile”—meaning it wriggles rapidly like healthy sperm should—than sperm from the guys with the least amount of vitamin D.

Vitamin D starts a series of signals that allow the tail of the sperm to spin faster, says study author Martin Blomberg Jensen, M.D. A faster tail means a faster sperm that’s more likely to break through the outer wall of an egg and result in fertilization.

It’s not yet clear if boosting your vitamin D levels with either an extra day in the sun or a supplement will result in stronger sperm. But here are three ways you can keep swimming strong:

Have lots of sex: Men who had sex (or masturbated) once daily for seven days saw the percentage of their sperm with DNA damage drop from 34 percent to 26 percent by the end of the week, according to an Australian study.

Eat more folate: Men who don’t get enough folate, also called vitamin B9, produced 20 percent more sperm containing an extra chromosome, which can cause Down’s syndrome and other birth defects. Our advice: Eat a folate-enriched cereal for breakfast. Spinach and asparagus are also rich in it. And avoid soy, The Most Dangerous Food for Men.

Cut out trans-fats: A recent Harvard University study found that men with the highest levels of trans-fatty acids in their semen also had the lowest number of sperm. Whether or not a food contains trans fats will be listed on the nutrition label. Aim for 0 grams—even these foods can contain up to .5 a gram of trans fat.

(Source: news.menshealth.com)

@3 years ago
#Men's Health 

7 Reasons You’re Still Hungry—Even After You Just Ate!

Do you sometimes feel ravenous, even though you just polished off a tasty lunch, a full dinner, or a midnight snack? Some food ingredients can trick our bodies into not recognizing when we’re full, causing “rebound hunger” that can add inches to our waistlines.


You Drink Too Much Soda
Sodas, iced teas, and other sweetened beverages are our biggest source of high-fructose corn syrup—accounting for about two-thirds of our annual intake. New research from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the “satiation hormone” that tells us when we’ve had enough to eat.


Your Dinner Came Out of a Can
Many canned foods are high in the chemical bisphenol-A, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.” Exposure to BPA can cause abnormal surges in leptin that, according to Harvard University researchers, leads to food cravings and obesity.


Your Breakfast Wasn’t Big Enough
After following 6,764 healthy people for almost 4 years, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.


You Skipped the Salad
Most Americans don’t eat enough leafy greens, which are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. In one study, dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps quash cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.


You Don’t Stop for Tea Time
 According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal, which means they stayed full longer and had fewer food cravings. Researchers credit the polyphenolic compounds in black tea for suppressing rebound hunger.


You’re Not Staying Fluid
Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water before eating more, and see if your desires don’t diminish.


You’re Bored
Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.

(Source: menshealth.com)

@1 year ago
#MH Weightloss #Men's Health 

The Abs Exercise That Works Your Back 

This is one upper body movement you don’t want to miss

this version of the exercise doesn’t seem to have gone mainstream yet. That’s going to change quickly.  Because you elevate your upper body—by placing your hands on a bench—you’ll likely be able to hold the plank position better (and longer) while performing the row. And since you do all of your rows with one arm, before switching to the other, you’ll keep tension on your working muscles longer—which can lead to better muscle gains for your upper back.

Of course, the best part is that this is a fantastic exercise for your core.

@2 years ago
#men's health #Men's Health Videos 

Your Body Is A Bar-Bell

Surely you’ve run nonstop for 15 minutes before. But have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging body-weight exercises from trainer Craig Ballantyne, C.S.C.S. “You’ll be surprised how hard you can work without a gym,” he says.  Alternate between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.

Y Squat

Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back up to the starting position. Do 12 repetitions.

Spider-Man Pushup

Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it’s outside your right elbow. Don’t drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do eight reps per side.

Wall Slide

Stand with your butt, upper back, and head against a wall. Raise your arms so your shoulders, elbows, and wrists also touch the wall. Maintaining these points of contact, bend your arms until your elbows are tucked in at your sides. You should feel a contraction in your shoulders and the muscles between your shoulder blades. Reverse the move. Do 10 reps.

Single-Leg Romanian Deadlift

Stand on your left foot with your right foot raised behind you, arms hanging down in front of you. Keeping a natural arch in your spine, push your hips back and lower your hands and upper body. Squeeze your glutes and press your heel into the floor to return to an upright position. Perform eight reps per leg.

Spider-Man Lunge

Assume the classic pushup position with your hands directly beneath your shoulders, your legs straight, and your abs braced. Lift your right foot off the floor, bending your knee, and place the foot outside your right hand. Return to the starting position and lunge out with your left leg. Continue alternating legs for a total of 20 reps.

(Source: menshealth.com)

@2 years ago
#men's health #craig ballantyne 
Cable Chop
(works obliques, transverse abdominis)

Use a weight that allows you to do no more than 12 to 15 repetitions. Stand with your right shoulder toward a high-pulley cable station and grab the rope or handle with both hands. Keeping your toes forward and knees bent, slowly rotate to your left as you draw your arms across and down. Pause when your hands are above your left thigh, then slowly reverse the motion. After a set, repeat the move with your left shoulder facing the stack.

Watch Your Form: Don’t pull the weight with your arms or back. Keep your elbows at the same angle so your core muscles control the movement.

Cable Chop
(works obliques, transverse abdominis)

Use a weight that allows you to do no more than 12 to 15 repetitions. Stand with your right shoulder toward a high-pulley cable station and grab the rope or handle with both hands. Keeping your toes forward and knees bent, slowly rotate to your left as you draw your arms across and down. Pause when your hands are above your left thigh, then slowly reverse the motion. After a set, repeat the move with your left shoulder facing the stack.

Watch Your Form: Don’t pull the weight with your arms or back. Keep your elbows at the same angle so your core muscles control the movement.

(Source: menshealth.com)

@2 years ago
#Men's Health #Core exercise 
Swiss-Ball Twist
(works obliques, shoulders to waist)

Lie on a Swiss ball so your head, shoulders, and upper back touch its surface. Your knees should be bent, your feet flat on the floor. Cross your arms over your chest. Slowly twist your upper body to the left until you’re lying on your left shoulder. Slowly rotate back to the starting position. Repeat the move, this time rolling to the right.

Watch Your Form: Resist the urge to tilt your head excessively up to the side or down to look at the ball or the floor. Your head, neck, and spine should form a straight line and remain that way.

Swiss-Ball Twist
(works obliques, shoulders to waist)

Lie on a Swiss ball so your head, shoulders, and upper back touch its surface. Your knees should be bent, your feet flat on the floor. Cross your arms over your chest. Slowly twist your upper body to the left until you’re lying on your left shoulder. Slowly rotate back to the starting position. Repeat the move, this time rolling to the right.

Watch Your Form: Resist the urge to tilt your head excessively up to the side or down to look at the ball or the floor. Your head, neck, and spine should form a straight line and remain that way.

(Source: menshealth.com)

@2 years ago with 2 notes
#Men's Health #Core Exercies 
V Twist
(works rectus abdominis, obliques)

Lie on your back with your knees bent 90 degrees and your feet off the floor so your thighs are per-pendicular to the floor. Fold your hands across your chest. Slowly straighten your legs away from you and to the right. (They should end up at a 45-degree angle to the floor.) As you go, crunch your torso upward and to the left while extending your arms forward. Slowly lower yourself back to the starting position. Repeat the exercise in the other direction.

Watch Your Form: Spend at least 2 to 3 seconds going up and the same going down. Rushing can disrupt your balance and force you to stop.

V Twist
(works rectus abdominis, obliques)

Lie on your back with your knees bent 90 degrees and your feet off the floor so your thighs are per-pendicular to the floor. Fold your hands across your chest. Slowly straighten your legs away from you and to the right. (They should end up at a 45-degree angle to the floor.) As you go, crunch your torso upward and to the left while extending your arms forward. Slowly lower yourself back to the starting position. Repeat the exercise in the other direction.

Watch Your Form: Spend at least 2 to 3 seconds going up and the same going down. Rushing can disrupt your balance and force you to stop.

(Source: menshealth.com)

@2 years ago with 2 notes
#Men's Health #Core exercises 
Reach-And-Twist Hyperextension
(works lower back, erector spinae, obliques)

Lie on a hyperextension bench with your ankles under the ankle pads. Hold a light medicine ball to your chest and lean forward until your upper body is almost perpendicular to the floor. Slowly raise your torso, twisting your upper body to the right and extending the ball away from you until your arms are straight. Rise until your body is just past parallel to the floor. Reverse the motion, then repeat, twisting and reaching to the left.

Watch Your Form:   Go slowly: 3 seconds up and 3 down. Rushing uses momentum and increases risk of injury.

Reach-And-Twist Hyperextension
(works lower back, erector spinae, obliques)

Lie on a hyperextension bench with your ankles under the ankle pads. Hold a light medicine ball to your chest and lean forward until your upper body is almost perpendicular to the floor. Slowly raise your torso, twisting your upper body to the right and extending the ball away from you until your arms are straight. Rise until your body is just past parallel to the floor. Reverse the motion, then repeat, twisting and reaching to the left.

Watch Your Form:   Go slowly: 3 seconds up and 3 down. Rushing uses momentum and increases risk of injury.

(Source: menshealth.com)

@2 years ago with 1 note
#Men's Health #Core exercises 
1 year ago
#Men's Health #MH Delta Fit 
7 Reasons You’re Still Hungry—Even After You Just Ate!

Do you sometimes feel ravenous, even though you just polished off a tasty lunch, a full dinner, or a midnight snack? Some food ingredients can trick our bodies into not recognizing when we’re full, causing “rebound hunger” that can add inches to our waistlines.


You Drink Too Much Soda
Sodas, iced teas, and other sweetened beverages are our biggest source of high-fructose corn syrup—accounting for about two-thirds of our annual intake. New research from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the “satiation hormone” that tells us when we’ve had enough to eat.


Your Dinner Came Out of a Can
Many canned foods are high in the chemical bisphenol-A, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.” Exposure to BPA can cause abnormal surges in leptin that, according to Harvard University researchers, leads to food cravings and obesity.


Your Breakfast Wasn’t Big Enough
After following 6,764 healthy people for almost 4 years, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.


You Skipped the Salad
Most Americans don’t eat enough leafy greens, which are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. In one study, dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps quash cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.


You Don’t Stop for Tea Time
 According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal, which means they stayed full longer and had fewer food cravings. Researchers credit the polyphenolic compounds in black tea for suppressing rebound hunger.


You’re Not Staying Fluid
Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water before eating more, and see if your desires don’t diminish.


You’re Bored
Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.

(Source: menshealth.com)

1 year ago
#MH Weightloss #Men's Health 
15 Facts You Didn’t Know About Your Penis

For all the attention they direct below the belt, most men actually know very little about their penises. Here’s the knowledge you need to keep yours healthy, strong, and ready for action—for life.


Penis Fact #1
Smoking can shorten your penis by as much as a centimeter. Erections are all about good bloodflow, and lighting up calcifies blood vessels, stifling erectile circulation. So even if you don’t care all that much about your lungs or dying young, spare the li’l guy.

Penis Fact #2
Doctors can now grow skin for burn victims using the foreskins of circumcised infants. One foreskin can produce 23,000 square meters, which would be enough to tarp every Major League infield with human flesh.

Penis Fact #3
An enlarged prostate gland can cause both erectile dysfunction and premature ejaculation. If you have an unexplained case of either, your doctor’s looking forward to checking your prostate. Even if you’re not.

Penis Fact #4
The average male orgasm lasts 6 seconds. Women get 23 seconds. Which means if women were really interested in equality, they’d make sure we have four orgasms for every one of theirs.

Penis Fact #5
The oldest known species with a penis is a hard-shelled sea creature called Colymbosathon ecplecticos. That’s Greek for “amazing swimmer with large penis.” Which officially supplants Buck Naked as the best porn name, ever.

Penis Fact #6
Circumcised foreskin can be reconstructed. Movable skin on the shaft of the penis is pulled toward the tip and set in place with tape. Later, doctors apply plastic rings, caps, and weights. Years can pass until complete coverage is attained….Okay, we’ll shut up now.

Penis Fact #7
Only one man in 400 is flexible enough to give himself oral pleasure. It’s estimated, however, that all 400 have given it their best shot at some point.

Penis Fact #8
There are two types of penises. One kind expands and lengthens when becoming erect (a grower). The other appears big most of the time, but doesn’t get much bigger after achieving erection (a shower).

Penis Fact #9
An international Men’s Health survey reports that 79 percent of men have growers, 21 percent have showers.

Penis Fact #10
German researchers say the average intercourse lasts 2 minutes, 50 seconds, yet women perceive it as lasting 5 minutes, 30 seconds. Are we that good or that bad?

Penis Fact #11
Turns out size does matter: The longer your penis, the better “semen displacement” you’ll achieve when having sex with a woman flush with competing sperm. That’s according to researchers at the State University of New York, who used artificial phalluses (ahem) to test the “scooping” mechanism of the penis’s coronal ridge. Next up: curing cancer.

Penis Fact #12
The penis that’s been enjoyed by the most women could be that of King Fatefehi of Tonga, who supposedly deflowered 37,800 women between the years 1770 and 1784—that’s about seven virgins a day. Go ahead, say it: It’s good to be king.

Penis Fact #13
Better-looking men may have stronger sperm. Spanish researchers showed women photos of guys who had good, average, and lousy sperm—and told them to pick the handsomest men. The women chose the best sperm producers most often.

Penis Fact #14
No brain is necessary for ejaculation. That order comes from the spinal cord. Finding a living vessel for said ejaculation, however, takes hours of careful thought and, often, considerable amounts of alcohol.

Penis Fact #15
The most common cause of penile rupture: vigorous masturbation. Some risks are just worth taking.

(Source: menshealth.com)

2 years ago
#Mike Zimmerman #Men's Health #MH Lists Health 
The Abs Exercise That Works Your Back→

This is one upper body movement you don’t want to miss

this version of the exercise doesn’t seem to have gone mainstream yet. That’s going to change quickly.  Because you elevate your upper body—by placing your hands on a bench—you’ll likely be able to hold the plank position better (and longer) while performing the row. And since you do all of your rows with one arm, before switching to the other, you’ll keep tension on your working muscles longer—which can lead to better muscle gains for your upper back.

Of course, the best part is that this is a fantastic exercise for your core.

2 years ago
#men's health #Men's Health Videos 
The Forgotten Fat Burning Exercise→

Besides being great for torching calories, it’s also convenient: You can do it almost anywhere. The bad news? Unless you’re in the military, you’ve probably long since forgotten about it.

What’s more, you’ve probably never even seen the newest version of this exercise, which combines the traditional squat thrust with a power exercise called the dumbbell high pull. This duo will blast fat, improve your athletic performance, and light your muscles on fire.

2 years ago
#men's health #Men's Health Videos 
Your Body Is A Bar-Bell

Surely you’ve run nonstop for 15 minutes before. But have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging body-weight exercises from trainer Craig Ballantyne, C.S.C.S. “You’ll be surprised how hard you can work without a gym,” he says.  Alternate between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.

Y Squat

Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back up to the starting position. Do 12 repetitions.

Spider-Man Pushup

Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it’s outside your right elbow. Don’t drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do eight reps per side.

Wall Slide

Stand with your butt, upper back, and head against a wall. Raise your arms so your shoulders, elbows, and wrists also touch the wall. Maintaining these points of contact, bend your arms until your elbows are tucked in at your sides. You should feel a contraction in your shoulders and the muscles between your shoulder blades. Reverse the move. Do 10 reps.

Single-Leg Romanian Deadlift

Stand on your left foot with your right foot raised behind you, arms hanging down in front of you. Keeping a natural arch in your spine, push your hips back and lower your hands and upper body. Squeeze your glutes and press your heel into the floor to return to an upright position. Perform eight reps per leg.

Spider-Man Lunge

Assume the classic pushup position with your hands directly beneath your shoulders, your legs straight, and your abs braced. Lift your right foot off the floor, bending your knee, and place the foot outside your right hand. Return to the starting position and lunge out with your left leg. Continue alternating legs for a total of 20 reps.

(Source: menshealth.com)

2 years ago
#men's health #craig ballantyne 
Save your swimmers!

The WiFi signals from your laptop may be damaging your swimmers, reports a recent study in the journal of Fertility and Sterility. The researchers gathered semen samples from 29 men and placed them underneath a laptop connected to WiFi. After monitoring the semen samples for 4 hours, the results showed that a quarter of the sperm were no longer swimming and 9 percent showed significant DNA damage.

This isn’t the first study that assumed laptops could be frying your fluids. After monitoring subjects who spent 60 minutes with a running laptop on their thighs, State University of New York researchers found that the computer heated up to nearly 104 degrees Fahrenheit—which made the temperatures in the scrotum increase by 66 degrees Fahrenheit.

How exactly does that affect your boys? According to a European fertility study, an increase of 33 degrees Fahrenheit could reduce your sperm count by nearly 40 percent.

“When looking at the big picture, any type of applied heat to the scrotum is bad,” explains Larry I. Lipshultz, M.D., chief of the division of male reproductive medicine and a professor of urology at Baylor College of Medicine. “Men really need to be more conscious when it comes to items such as hot tubs, heating pads, and heated car seats—basically anything that will put direct heat to the scrotum.”

So what are some other contributors that could leave your boys shooting blanks? Check out these surprising items that may be damaging your goods.

Cell Phones.
Although we’re not blaming the WiFi in this case, the culprit is similar with cell phones. Researchers believe that the radiation from the cell phone’s electromagnetic frequency (EMF) potentially could be damaging sperm. Turkish researchers collected samples of human sperm and subjected it to 1 hour of cell phone EMF radiation. The results showed that the exposure caused sperm abnormalities; mainly the sperm were having trouble attaching to eggs. As long as the cell phone isn’t within close proximity to your boys, though, your sperm should be safe from the radiation.

Canned Food.
It’s not so much about the products you’re buying, but what the product is packed in. A study published in the journal Fertility and Sterility found that men who had higher levels of bisphenol-A (or BPA, the chemical that’s found in the lining of food and beverage containers) in their urine were more likely to have low-quality sperm. The researchers monitored two groups of men, one which was exposed to BPA and one that was not. The results: Those exposed to the chemical had the lowest sperm measure. According to the research, BPA behaves a lot like estrogen in the male body—meaning it will offset the functioning of male hormones. Thus the participants who had the most BPA in their system had a lower sperm count, fewer live sperm, and poor sperm quality (meaning the sperm had trouble swimming).

Muscle Enhancers.
Within the health community, steroids are already classified as a fitness pitfall. But if the disapproval of others isn’t enough to get you off the juice, maybe the thought of infertility will. According to the National Institute on Drug Abuse, when taking anabolic steroids, the testicles tend to shrink, causing the production of male hormones to be disrupted. “Whether it’s a pill, a gel, or an injection, men need to realize that taking these enhancements can have extremely negative effects on their reproductive systems,” says Dr. Lipshultz. “It literally turns off sperm production.”

(Source: news.menshealth.com)

2 years ago
#Men's Health 
Cable Chop
(works obliques, transverse abdominis)

Use a weight that allows you to do no more than 12 to 15 repetitions. Stand with your right shoulder toward a high-pulley cable station and grab the rope or handle with both hands. Keeping your toes forward and knees bent, slowly rotate to your left as you draw your arms across and down. Pause when your hands are above your left thigh, then slowly reverse the motion. After a set, repeat the move with your left shoulder facing the stack.

Watch Your Form: Don’t pull the weight with your arms or back. Keep your elbows at the same angle so your core muscles control the movement.
2 years ago
#Men's Health #Core exercise 
Swiss-Ball Knee Tuck
(works transverse abdominis, obliques, rectus abdominis)

Assume the pushup position with your shins on a Swiss ball and your hands on the floor, shoulder-width apart and beneath your shoulders. Keeping your head down and your abs drawn in, slowly pull your knees toward your chest. (The ball will roll slightly forward.) Try to keep your hips down to maintain the stress on your abdominals. Pause, then straighten your legs to roll the ball back out behind you.

Watch Your Form:   Keep your belly button pulled in toward your spine. This engages your transverse abdominis, which helps protect your back.
2 years ago
#Men's Health #Core exercises 
Swiss-Ball Twist
(works obliques, shoulders to waist)

Lie on a Swiss ball so your head, shoulders, and upper back touch its surface. Your knees should be bent, your feet flat on the floor. Cross your arms over your chest. Slowly twist your upper body to the left until you’re lying on your left shoulder. Slowly rotate back to the starting position. Repeat the move, this time rolling to the right.

Watch Your Form: Resist the urge to tilt your head excessively up to the side or down to look at the ball or the floor. Your head, neck, and spine should form a straight line and remain that way.
2 years ago
#Men's Health #Core Exercies 
Side Bridge
(works obliques, shoulders)

Lie on your left side with your legs and feet together, your right hand on your right hip, and your left forearm on the floor so your elbow is beneath your shoulder. Raise your hips until your body forms a straight line from shoulder to ankle. Pause, slowly lower your body, and repeat, then switch to your right side.

Watch Your Form: Keep your neck in line with your torso as much as possible to avoid straining your trapezius and neck muscles.
2 years ago
#Men's Health #Core Exercises 
V Twist
(works rectus abdominis, obliques)

Lie on your back with your knees bent 90 degrees and your feet off the floor so your thighs are per-pendicular to the floor. Fold your hands across your chest. Slowly straighten your legs away from you and to the right. (They should end up at a 45-degree angle to the floor.) As you go, crunch your torso upward and to the left while extending your arms forward. Slowly lower yourself back to the starting position. Repeat the exercise in the other direction.

Watch Your Form: Spend at least 2 to 3 seconds going up and the same going down. Rushing can disrupt your balance and force you to stop.
2 years ago
#Men's Health #Core exercises 
Hanging Weighted Twist
(works lower rectus abdominis, obliques, transverse abdominis)

Hang from a bar and have a partner place a light medicine ball between your knees. Rock your pelvis upward, then slowly raise your knees up and to the left. Slowly lower your legs and repeat, this time to the right.

Watch Your Form: Raising your knees before your pelvis can cause you to engage more of your hip flexors—the muscles along the front of the thighs. Think of the move in two parts: Tilt your pelvis up first, then raise your legs.
2 years ago
#Men's Health #Core exercises 
Reach-And-Twist Hyperextension
(works lower back, erector spinae, obliques)

Lie on a hyperextension bench with your ankles under the ankle pads. Hold a light medicine ball to your chest and lean forward until your upper body is almost perpendicular to the floor. Slowly raise your torso, twisting your upper body to the right and extending the ball away from you until your arms are straight. Rise until your body is just past parallel to the floor. Reverse the motion, then repeat, twisting and reaching to the left.

Watch Your Form:   Go slowly: 3 seconds up and 3 down. Rushing uses momentum and increases risk of injury.
2 years ago
#Men's Health #Core exercises 
3 ways you can keep swimming strong

Men with the highest levels of vitamin D in their blood also have the best-swimming sperm, according to a new Danish study.

The researchers took blood and sperm samples from 300 men over the course of a year to account for seasonal differences in vitamin D levels. Using microscopes, the scientists saw that sperm from guys with the most vitamin D in their blood, on average, were 14 percent more likely to be “progressively motile”—meaning it wriggles rapidly like healthy sperm should—than sperm from the guys with the least amount of vitamin D.

Vitamin D starts a series of signals that allow the tail of the sperm to spin faster, says study author Martin Blomberg Jensen, M.D. A faster tail means a faster sperm that’s more likely to break through the outer wall of an egg and result in fertilization.

It’s not yet clear if boosting your vitamin D levels with either an extra day in the sun or a supplement will result in stronger sperm. But here are three ways you can keep swimming strong:

Have lots of sex: Men who had sex (or masturbated) once daily for seven days saw the percentage of their sperm with DNA damage drop from 34 percent to 26 percent by the end of the week, according to an Australian study.

Eat more folate: Men who don’t get enough folate, also called vitamin B9, produced 20 percent more sperm containing an extra chromosome, which can cause Down’s syndrome and other birth defects. Our advice: Eat a folate-enriched cereal for breakfast. Spinach and asparagus are also rich in it. And avoid soy, The Most Dangerous Food for Men.

Cut out trans-fats: A recent Harvard University study found that men with the highest levels of trans-fatty acids in their semen also had the lowest number of sperm. Whether or not a food contains trans fats will be listed on the nutrition label. Aim for 0 grams—even these foods can contain up to .5 a gram of trans fat.

(Source: news.menshealth.com)

3 years ago
#Men's Health