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If you are over the age of 40, you may have had your prostate checked by your doctor and if you haven’t – maybe you should consider. Having your prostate gland evaluated on a yearly basis is vital for men that want to stay healthy and have general peace of mind about not having cancer. Some people feel that cancer is strictly hereditary and the potential lies within your genetic codes that are inherited from your ancestors and some feel it has more to do with one’s lifestyle – by establishing healthy eating and fitness habits – and some feel it’s a little of both. Whatever you decide, it’s still an important choice to consider.

According to the Prostate Health Guide, over 50% of men in their 60’s and as many as 90% in their 70’s or older have symptoms of an enlarged prostate, benign (noncancerous) prostatic hyperplasia, (BPH). Now we know that the prostate gland enlarges as we get older, however we can’t simply rely on this bit of data to assume that we are all safe. There is a way to check for potential cancer-causing ‘risk’ in your blood and a physical test that your Doctor can perform to help ensure you are cancer free.

Aside from the PSA (prostate specific antigen), count that can be performed when getting your blood drawn, one can’t really know for sure about the potential for cancer; unless the digital rectal exam is performed (DRE) by your Doctor. Yes, this means you may need to disrobe and lay in compromising positions right after you ate lunch, but not to worry – your Doctor is a trained professional and has done this exam many times – so just relax, don’t make any eye contact, and things should be just as routine as ever.

What and where is the prostate gland? This gland is located about 2 inches inside the colon on the anterior portion of the rectum and assist in the ejaculatory process by supplying seminal fluids to protect the sperm and also provides it’s motility during intercourse. The prostate is a walnut-sized gland (for young adults), and lemon sized (for seniors), that is located between the bladder and the penis. The urethra runs through the center of the prostate, from the bladder to the penis, letting urine flow out of the body. During ejaculation, the prostate squeezes this fluid into the urethra, and it’s expelled with sperm as semen. On another note, women also have a ‘prostate gland’ known as the Skene’s gland, which is located on the anterior wall of the vagina; after 2002 it was officially renamed the female prostate gland.

It’s also been rumored that frequent ejaculation, whether it happens during sexual intercourse or masturbation, isn’t likely to increase a man’s risk of prostate cancer. In fact, new research suggests it may have the opposite effect and may actually help protect against prostate cancer. It’s theorized that excess bacteria accumulates in the prostate gland and the ejaculation effect essentially flushes these toxins out of the body.

Now with the statistical data aside, lets take a closer look at some ingredients that may be a potential deterrent for this ‘pain in the butt’ cancer. One of the main prostate cancer fighting aids that is most referenced when researching this topic is, Lycopene – a carotenoid (colorful plant pigments- antioxidants which the body can turn into vitamin A), and one of the most potent antioxidants in the human diet that is twice as high as that of beta-carotene and ten times higher than that of alpha-tocopherol.

Food sources such as: red fruits and vegetables are the predominant source of lycopene outside of supplement usage. Studies show that men who consume: tomatoes, tomato paste, and tomato-based sauces, pink grapefruit, pink guava, papaya, certain red peppers, watermelon, and other colorful fruits and vegetables have a lower risk of prostate cancer than those who don’t.

Other findings suggest that cooking tomatoes makes it easier for your body to absorb lycopene and according to the latest research – the redder, the better. Lycopene accumulates during ripening, which means that the pale, store-bought tomatoes that are picked too early have less lycopene than tomatoes that ripen on the vine.

By eating fruits and vegetables throughout the day, you should have an increased intake of lycopene and be less likely to fill up on junk foods with little nutrition. Increased consumptions of other protein sources such as soy has also been proven effective at fighting cancer. In conjunction with lycopene, tofu, green tea, daily exercise routines, foods high in Omega 3’s (or the supplement choice), selenium, and vitamin E are also credited with potentially slowing the risk of this cancer.

Studies also indicate a link between animal fats and an increased risk of prostate cancer. Whenever possible, replace animal-based fats with plant-based fats. In addition to red meat and other meats high in saturated fat – foods such as whole dairy products (milk, butter, yogurt), have also been accused of increasing the risk of prostate cancer. On the other hand, one’s lifestyle choices such as smoking, drinking excessive alcohol, and lack of exercise have all been associated with increasing the risk of this type of cancer.

In addition to it’s cancer preventing potentials, lycopene has been shown to be effective to help lower the risk of heart disease, macular degenerative disease, (an age-related illness that can lead to blindness), and lipid oxidation, (the damage to normal fat molecules that can cause inflammation and disease). It is also said to lower LDL, (“bad” cholesterol), enhance the body’s immune system, and protect and restore enzymes, DNA, and cellular fats. Daily recommended dosages on average are in the range of 3.7 mg – 6.5 mg.

So where does that leave you in the grand scheme of things? Well according to my research, exercise (in addition to proper nutrition), are the key components to minimizing the risk of prostate cancer and several other cancers – sound familiar? Doctors theorize that people who maintain a healthy weight and have an active lifestyle, will have better urinary tract health overall compared to those that do not. Urinary tract health plays a pivotal role in preventing the enlargement of the prostate gland.

To recap, you don’t have to officially workout in a gym to burn calories, although a gym is preferred so it keeps you focused and lessens the potential for distractions – just having a job that is physical – also works wonders for calorie (energy) output. Now with the possible addition of the few ingredients that I referenced above to your diet, the rest is all up to you. Stay focused and remember about the ‘tweaking process’ that I’ve discussed before (taper up & taper down your diet – little by little until you reach your desired results), and that should keep your PSA count in a healthy range and your prostate health under control so next time you make that visit to your Doctor for your annual exam, you won’t have that element of surprise with an even bigger pain in the butt to deal with.

The post Prostate Health appeared first on FitnessRX for Men.

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By: Trevor Adams
Title: Prostate Health
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Published Date: Fri, 14 May 2021 19:32:40 +0000

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Ripped Leg Blast for Carved Thighs



Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

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1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
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Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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PRIMAL Preworkout



Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

The post PRIMAL Preworkout appeared first on FitnessRX for Men.

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By: Team FitRx
Title: PRIMAL Preworkout
Sourced From:
Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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