Hauterfly Magazine

Norwalk Plus Press Center

Beginner Tips for Weight Lifters

Written By: admin - Feb• 26•13

Everyone has to start somewhere, right? This goes for people who want to start lifting weights as well. This means when you see the guy in the corner of the gym bench pressing 400 pounds that you shouldn’t get intimidated. That same person started out in the same situation as you. So don’t get intimidated, just focus and you will be just fine. Don’t be intimidated by all the convoluted looking weight machines either, as eventually you will learn what they all do.

A Few Things to Consider Before You Start

  • Diet: If you’re going to be working out, you will be putting stress on your body, in particular your muscles. In order for your muscles to repair themselves, you will need to eat a lot of protein. The number suggested range wildly, but around one gram of protein per pound of body weight will be fine under most circumstances. Also, don’t forget that even though you need lots of protein, you still need your carbohydrates and fats as well. Just remember, John Atkins died of a heart attack, so don’t follow his diet.
  • Supplements: Buying a lot of supplements before working out is kind of like spending a lot of money on brand new shoes before you start running. Sure it may help you out a bit, but the guy running in that five dollar pair of secondhand shoes can get just as much exercise as you. Just don’t rely on supplements to make your gains for you.
  • Overexertion: This is something that a lot of beginners do. They go into a gym and see all the bodybuilders lifting huge stacks of weights. They think to themselves “I can do that if they can.” Don’t. This is one of the top reasons why people new to lifting weights quit is because they overexert themselves and pull something or are too sore to continue. Don’t forget days for rest either. Without resting between workouts your body has no time to recuperate and your gains will be greatly diminished.
  • Form: Form is just as important as everything listed above. If you don’t use proper form when lifting, you will limit your gains, and almost inevitably cause injury to yourself. Just take it slow, learn the exercise properly and slowly add weights, making sure that you don’t add too much weight. If you to get the most out of your training, lift up quickly (this trains the nervous system) and let the weight down slowly (this stresses your muscles). This way you will get the most out of your workout
  • Hydration: As you should be doing throughout anything in your life, stay hydrated! This is good for your health in general so you should be doing this anyway. Muscle is comprised of about 75 percent water so if you neglect this you are neglecting your muscles.

Now that you’ve got these ideas swimming around in your head, it’s time to start working out. You should develop a routine so that you’re not wandering aimlessly into the gym only to do random exercises. One of the best out there is the Somanabolic Muscle Maximizer by Kyle Leon. More or less the goal is to work different sets of muscles every time you go to work out so that each muscle group has enough time to recuperate and rebuild. The following routine is just an example, feel free to mix it up or change it as you wish.

Workout 1:

  • Squats: 3 sets of 8-10 reps
  • Rows: 3 sets of 8-10 reps
  • Bench Press: 3 sets of 8-10 reps

Workout 2:

  • Deadlifts: 3 sets of 8-10 reps
  • Overhead Shoulder Press: 3 sets of 8-10 reps
  • Pull ups: 3 sets of 8-10 reps

Now all you have to do is alternate between these two workouts with a day of rest in between, and take the weekends off. So now that you’ve got the easy part out of the way, put this to use! It’s time to become a healthier, stronger you.

Get Off That Bike and Save Your Balls!

Written By: admin - Dec• 11•13

So, here is the thing about prostates: they help produce semen and they are part of the male reproductive system. They are the size of walnuts, so they teeny tiny. As a man ages, the prostate can grow larger and block the nearby urethra, which causes urinary problems.

Is cycling bad for your prostate? It can be. Riding a bicycle for men can cause genital numbness and impotence, and rarely, it can cause prostatitis. What is prostatitis? It is the swelling of the prostate gland. Often, prostatitis can cause painful urination or difficulty in urination. It also includes pain in the groin area, genitals, pelvic area, and flu like symptoms.

Prostatitis makes it very difficult to ride bikes, and from my research, most people give up on riding bikes because it is too painful for them to carry on.

There are different kinds of prostatitis. One type is called Acute Bacterial Prostatitis. It may cause flu-like symptoms from the infection such as chills, nausea, fever, and vomiting. Usually, Acute Bacterial Prostatitis can be treated with antibiotics.

The second kind of prostatitis is called Chronic Bacterial Prostatitis, which usually lasts for at least three months because of infections. Urinary tract infections are common with this kind of prostatitis. The infection flares up and becomes severe sometimes, but sometimes, this kind of prostatitis does not do that and does not show any symptoms.

Chronic Prostatitis is the third type of prostatitis. It can be not caused by bacteria. It is often referred to as chronic abacterial prostatitis or chronic pelvic pain syndrome. It usually lasts for at least three months. Sometimes, the symptoms remain the same over time. At other times, the symptoms come and go in cycles from severe to less severe. Sometimes, the symptoms improve over time without treatment.

And finally, there is prostatitis that does not cause any symptoms. It is called asymptomatic inflammatory prostatitis and it can only be found through tests.

Biking is such a fun activity and one that is recommended by the Fat Loss Factor diet, but you have to be careful. It is unclear what the connection between prostatitis and biking is. But, there is a connection. Plenty of men who cycle end up with prostatitis and thus struggle to keep up the habit. The trick is to get tested often and to stop when and if the activity gets painful or uncomfortable.

There are other equivalents to biking. Walking, running, doing home boot camp exercises can challenge you and still be fit. Cycling is just one option for working out. But it is not the only option for you and you need to make sure your body is safe and not in pain. Try to be aware of your body and any pains you may feel. This way, you can catch prostatitis early and try to fix it (try to have annual checkups and evaluations of your health, too). I am terrified of doctors, so I hear you on how intimidating this might be. But, preventive care is crucial.