Author: Katumba Samson

Andropause is the result of low testosterone throughout your body. Learn how andropause can produce a profound and widespread range of symptoms. What is Andropause? By the time men are between the ages of 40 and 55, they can experience a phenomenon similar to the female menopause, called andropause. Unlike women, men do not have a clear-cut signpost such as the cessation of menstruation to mark this transition. Both, however, are distinguished by a drop in hormone levels. Estrogen in the female, testosterone in the male. The bodily changes occur very gradually in men and may be accompanied by changes…

There are two types of strength training, effective and ineffective. What do I mean by effective? You must be progressive. Strength training takes many forms. There are machines, free weights, bands, cables, isometric, calisthenics, manual resistance and the list goes on and on. Though, NONE of these types of strength training mean squat without pushing your body harder each and every time you work out. Then and only then will it be effective. What is Ineffective? Ineffective training is having the perception that “Just because you are doing it” moves you closer to being in better shape. This is like driving…

Suppose you were told that you only had to add an extra five to 20 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it? Most people would say yes. Then they might be surprised to learn that they already know about those few minutes called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s workout and, consequently, their overall health. What happens in your body? When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles…

I’ve been a natural bodybuilder for the past 2 years. During that time, I’ve discovered a lot of muscle building facts and fitness observations. I wanted to share some of the most important ones with you in this article. Here are some of the most important muscle building facts I’ve learned over the years. People do not see great results with their muscle building endeavors simply because they are misinformed and misled as to what works and needs to be done. My job as a trainer is to inform and to educate people as to what really works. In order…

All aspects of your program have to be in order for you to get the maximum benefit from sports nutrition supplements. From my experience, supplements enhance your program by: Adding An Element of Convenience: Using food supplements like Meal Replacement Powders and whey protein help to eliminate the common problem of ‘not enough time’, by providing you with a quick efficient way to get your required nutrients each day. Increasing Strength and Decreasing Recovery Time: Using vitamin and amino acid supplements help to minimize the negative side effects of weight training and speed your recovery. The Benefit of Convenience There…

The perfect home gym would consist of one that has a variety of weights that you could use in your strength and resistance training, and of course a cardio vascular machine to get your heart rate all pumped up and ready to burn to fat. Don’t expect to pay a lot of money either. Cardiovascular When you look at treadmills, bikes, steppers and health walkers there is clearly no easy way out. Have you forgotten the good old-fashioned way? Jump ropes are probably the cheapest cardio tool available. They’re fun, easy and cheap, not to mention the total body workout they provide.…

Here are the 3 keys for packing on lean muscle mass naturally: Stimulus – exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. Nutrition – after intense exercise the muscles need to replenish their stores of fuel. Rest – it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross-section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied…

What is the minimum amount of exercise needed for health and fitness? While it depends on the person, lifestyle, and goals, the general wisdom is that 20-60 minutes per day of cardio pumping, iron lifting, or muscle stretching is necessary. While no one could deny that these numbers produce optimal results, it is possible to accomplish great things in a shorter time. The truth is that most badly out-of-shape people have lost a crucial “body-mind” link, a connection that helps them to feel the physical hunger for healthy movement. They hate sweating, don’t like walking, and often confuse thirst or…

These guidelines are simple and fundamental. You may have heard many of them before, but hey, it’s not going to hurt if you hear it again. Guideline # 1 – Eat Whole Natural Foods If you were to just follow this guideline alone, you will be on your way to a leaner, stronger and healthier body. Eating natural foods helps your body function more efficiently and utilizes it like raw energy. Your body was created to eat these types of foods and not anything else. Eating processed man-made foods unfortunately, ‘gums up the works’, or in other words, makes your…

Flexibility is a joint’s ability to move through a full range of motion. Flexibility training helps balance muscle groups that might be overused during exercise or physical activity. It’s important to clearly understand the many benefits that result from a good flexibility program. Improved Physical Performance and Decreased Risk of Injury A safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you…