Archive | May, 2017

Jack LaLanne’s Diet and Exercise Routine

Francois Henri LaLanne’s (1914-2011) famous diet and exercise routine paved the way for him to become an American health icon. He opened the first public gym in Oakland, Ca and is best known for his TV show on fitness. But, he started out as a junk food addict as a kid until he was embarrassed by a failure to pass a routine physical exam in school. This upset and motivated him to attend health lectures that re-directed his life.

WORKOUT: LaLanne’s workout routine began with a series of stretches in bed as soon as he woke around 5am. He then went to one of his weight rooms, one had free weights and the other had weight-lifting machines. He worked the lower body one day and the upper body the next and the entire routine was changed every 30 days. After 90 minutes of weight lifting, he went to the pool for swimming and water exercises for another 30 minutes.

DIET: He ate only two meals a day. The first meal was at 11am after the workout and the second around 7pm usually at a cafe with his wife. His breakfast consisted of fruit, oatmeal, broth, and four egg whites.

His restaurant dinners began with a salad of 10 raw vegetables and four hard boiled egg whites. Fish was consumed almost every night and roasted turkey occasionally. He ate no other types of meat and did not snack between meals. His juicer became popular because Jack just couldn’t eat that many raw vegetables. He found juicing made it easier to consumer the large amount of veggies he wanted.

VITAMINS: In addition to a disciplined diet, Jack took 40 to 50 vitamins and minerals on a daily basis. It’s too long of a list to print here, but can be found on his website. However, he never relied on supplements to replace any foods, he just view it as an “insurance policy.”

ALCOHOL: Being a Frenchman himself, he believed in drinking wine because he noticed that the French tend to live longer in their wine culture. He allowed himself this pleasure apart from his discipline and was even know to get drunk at times.

He published his last book when 95 years old, Live Young Forever that influenced me to change my breakfast to oatmeal and raisins-his favorite. He passed away a little more than a year later at 96 years old from pneumonia.

CONCLUSION: There are areas of contention in his routine. It’s true that Jack placed weights ahead of aerobic exercise. In his diet, he derived most protein from egg whites and fish rather than more diverse sources. His heavy vitamin consumption may have not helped much as absorption rates were lower then. And he probably drank a bit too much at times. But, it’s his long term devotion to a healthy diet and challenging exercise that set him apart.

Allen, R. 4-8-15 Jack LaLanne Workout Retrieved from muscleprodigy.com/jack-lalanne-workout/

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Type 2 Diabetes – It Is Time For You to Pay Attention to Nutrition

If you are like many people, you have neglected your well-being for longer than you would like to admit. Usually, it is only when one realizes they have not been fair to their health they decide to change. Is it your moment? It may be time to change a few things in your life, particularly by adopting new habits and eliminating the ones causing you harm. Notably, this likely includes your diet and physical activity patterns, because these are the two most important factors in determining your health and well-being.

That said, let’s focus on nutrition. There is a good chance your diet could use some changes, and that is putting it mildly. It is imperative you look after your diet and nutrition because this is the source of most health problems affecting adults today. Complications develop in the absence of healthy eating…

  • Type 2 diabetes,
  • obesity, and
  • cardiovascular disease

are some examples. Do not underestimate the issues brought on by these conditions – do not be like most people by making this common mistake.

On the other hand, you will be able to reap the rewards. There is so much to gain with a balanced diet in practice and an acute awareness of human nutrition. Seriously: a longer life ultimately more fulfilling is undeniably a benefit of healthy eating.

But before anything happens, you must temper your expectations. There is no telling where your health will stand tomorrow. We are all vulnerable to misfortune, and sometimes there is only so much we can do. However, it is sad millions of people are afflicted with crippling conditions like obesity and Type 2 diabetes. These are diseases that can be prevented and treated almost entirely through individual action: with healthy eating as the primary tool.

Do not leave your circumstances up to chance. The statistics don’t lie – Type 2 diabetes and several other serious related health problems are incredibly dangerous and guaranteed to hinder your quality of life. It is a likely time for you to pay attention to nutrition and adopt a healthy diet. Even if it is overdue, the changes you make today will make a positive difference come tomorrow.

There is no shortage of information available on how to eat healthily and how to construct a diet suitable for you and your goals. But you have to care enough to educate yourself. You must be aware of the complications you would likely be at risk of developing otherwise. Time spent on learning the concepts and nuances of nutrition and applying what you have learned is not wasted. It is spent on your health which is without a doubt the best investment you could ever make.

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Fat Burner Supplements That Are Safe For Diabetics – Are There Supplements For Diabetes?

Words to check for density: fat, burner, supplements, safe, diabetics, supplements, diabetes

The main topic of this article will dwell on fat burner supplements that are safe for diabetics. People today live in a world full of fast foods and stressful environment. This kind of lifestyle promotes negative diseases such as obesity and diabetes.

Keep in mind that the success of any pill or diet supplement depends on two factors – healthy lifestyle and exercise. It is then important for us to have healthy eating patterns, enough rest or sleep, and exercise.

What are the possible reasons why we have diabetes?

1. It comes with the genes, so we must be aware of our family history. We must consult the doctor regularly to check our blood sugar level.

2. We eat in excess, at the same time we indulge ourselves with unhealthy foods. This will result to obesity.

3. We do not exercise. Keep in mind that we need to move in order to enhance our muscles, burn calories, and sweat.

4. We have other medical disorder. This means that we really need to consult our physician because the danger of multiple complications is possible.

5. Emotional Stress also play a vital role in diabetes. Social and family support is very important in this stage.

In taking any supplement, one must follow the instructions of the doctors for it might be harmful to the body. It can affect the balance and body metabolism. The intake of such pills is dependent on the type of body, and level of physical exercise.

What are the fat burner supplements that are safe for diabetics?

1. Caffeine – it is better with physical exercise

2. Green Tea – best combined with workouts and exercise

3. Coleus Forskohli – it can melt out body fats at the same time maintain blood pressure.

4. Nut Kola – it is effective if matched with good exercise plan

5. Ephedra – it can give energy at the same good for muscle building.

6. Synephrine – burns calories and boost metabolism at the same time.

7. Guggul – helps in the reduction of cholesterol level in the body.

8. 7 Keto – improves thyroid glands and metabolism.

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Tips on How to Enjoy a Healthy Diet and Lose Fat Faster

Your first priority when losing weight should be to eat a healthy diet. Of course, exercise is important, but consistently eating the right foods daily should come first. Follow these simple and effective tips to lose fat more easily.

Healthy Fats

Healthy fats are crucial to your weight loss efforts so aim to include healthy fats in most meals. Doing this assists your body to maintain the optimum hormone levels needed for fat burning and muscle-building. Healthy fats will also help to curb your appetite.

Include the following healthy fat foods in your diet: seeds, raw nuts, avocados, egg yolks (from free range, organic eggs), coconut oil and extra virgin olive oil. Grass fed meat is also an excellent source of healthy fats.

Here is a tip to quell your appetite and provide your body with protein, healthy fats and fiber. Try eating a handful of raw nuts half an hour before each meal 3 times daily. Nuts are nutrient dense as well so this simple trick will go a long way to improving your overall diet. Good choices are almonds, walnuts, and pecans.

Quality Protein

Include a quality protein with each snack and meal. High-quality sources include grass-fed meats, raw dairy, and plants sources such as beans and nuts. Protein helps with appetite suppression, which encourages you to ultimately consume fewer calories.

Eating enough protein assists your body to build lean muscle if you are working out. The more lean muscle you have, the greater will be the rate your metabolism runs at.

Eating enough protein at each meal also helps to regulate your blood sugar and insulin levels as protein slows down the breakdown of carbohydrates.

Carbohydrates

While it is not necessary to reduce carbohydrates to extremely low levels, many people do struggle to lose weight because they eat too many refined carbohydrates and sugars.

The sugars in fruits are better because the fiber in the fruits slows your body’s blood sugar response. An exception is fruit juices that are loaded with sugar and stripped of fiber during processing.

Try minimizing your consumption of carbohydrates from processed grains such as pasta, bread, cereals, bagels and so on. If you increase carbohydrate consumption from fruit and vegetables, you will most likely find it easier to shed body fat. This simple step alone can have a noticeable effect.

Follow these tips to a healthier smarter diet that will help you to lose fat more readily and build muscle, all the while providing more energy.

I hope this article helps you on the road to a healthy and hardy body.

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What Happens If My Body Doesn’t Have Enough Vitamins?

When you see information about vitamins, you often see the word ‘essential’ right before ‘vitamins’. Have you ever wondered why? It’s actually quite simple. Our bodies require vitamins and minerals to function at optimum efficiency. It’s interesting, then, that our bodies are incapable of producing most vitamins and minerals for themselves. Instead we have to source these necessary vitamins and minerals from outside sources.

Vitamins occur naturally in many of the foods we at, as they are organic compounds. You can also get vitamins in the form of a vitamin supplement. A staggering thirteen vitamins are considered necessary to perform crucial functions in the body such as provide protection against infection and diseases, helping the body grow, helping the body’s metabolism and the removal of waste products.

The body uses vitamins a little like building blocks. It puts all the different blocks together in different combinations to produce the hormones and enzymes that control things such as heart rate, glucose levels, blood pressure and other chemical reactions.

Can I Have Too Many Vitamins?

Over the years, guidelines for the recommended daily allowance (RDA) of each vitamin and mineral have been formulated. These take into account a person’s age, gender, and current state of health. A pregnant woman, for example, needs a certain combination of vitamins in order to protect the fetus from birth defects. An adult man requires different types and amounts of vitamins to an adult woman. Also, the nutritional requirements of children, teenagers and the elderly are quite different.

Food basically acts like fuel for your body. If you give your body the best type of fuel it will be able to perform at optimum levels. Give it dirty or bad fuel, and you’ll begin to notice a decline in performance levels.

What Happens If I Don’t Have Enough Vitamins?

Vitamin deficiencies tend to grow over time, so the first signs may be hardly noticeable. However, down the road they can lead to serious health issues. Not enough people eat a nutritionally balanced diet nowadays. It’s common for adults to have very poor eating habits. Healthy, natural foods have been replaced by processed foods, high fat foods, fast food and restaurant food.

Unfortunately we can’t take a look inside our body and see what exactly is going wrong in there thanks to our poor dietary habits. Most people don’t even think about what they’re eating until they start to put on excess weight and it becomes very noticeable. Excess weight is often one of the later signs, and by the time you notice the extra weight, there could already be serious trouble brewing inside.

A lack of Vitamin C can lead to tiredness, weakness, sore muscles and bleeding gums. If you’re low on Vitamin D, you can end up with weak or possible even deformed bones. Not enough Vitamin E can cause the destruction of vital red blood cells. In extreme cases vitamin deficiencies can even lead to death.

If you’re concerned you may be lacking some essential vitamins thanks to bad eating habits, than a vitamin supplement can be a good way to fill the gaps. The only way to know for sure if your body isn’t getting enough vitamins is to have a blood test. Generally, though, if you think you might not be getting enough vitamins, you’re probably right. Try a daily multivitamin supplement and you might just be surprised at how much better you feel overall.

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Avoid Insulin Resistance And Manage Diabetes – Naturally

Insulin resistance is when the cell (particularly liver, muscle and fat cells, with the liver losing sensitivity first, then the muscle and then the fat cells) loses its responsiveness on the insulin receptor site. Your body adds more and more insulin to store fat. Overtime, the pancreas give up leading to type II diabetes.

In type II diabetes, your body isn’t making enough insulin and/or the cells are resistant to insulin causing too much sugar to remain in the blood.

Insulin is necessary for your body’s use of sugar. Sugar is the basic fuel for your cells in the body, and insulin takes the sugar from the blood into the cells.

A fasting blood glucose level higher than 100-125 mg/dL is not indicative of diabetes, but it can be indicative of insulin resistance, and is above normal levels. Optimum serum glucose range is 80-95. Fasting serum insulin levels should be below 10.

Controlling your insulin levels with diet/nutrition, lifestyle modifications, exercise and supplements are a powerful anti-aging strategy and a must for health, vitality, longevity and fat loss.

Insulin Resistance Symptoms and Conditions:

  • Brain fogginess and inability to focus
    • Elevated triglycerides. Optimum range: 70-110 mg/dL. (40 to 60% of total cholesterol). This can only be determined with a fasting test. Triglycerides are a component of fat stored in the tissue. Decreased HDL with elevated triglycerides is a more significant indicator of risk to heart disease than total cholesterol over 200 mg/dL. Triglycerides are often increased with dysinsulinism (Syndrome-X/Metabolic Syndrome), alcoholism (GGT/GGTP also generally increased) and diabetes.
    • Excess fat around your midsection or scapula area
    • Hypertension
    • Intestinal bloating
    • Low HDL levels. Optimum range: Males – above 55 mg/dL. Females – above 60 mg/dL. Should be > than 25% of total cholesterol. Most effective way to > HDL is > exercise.
    • Sleepiness and fatigue
    • Type II diabetes

When glucose (sugar) builds up in the blood instead of going into cells, it can cause problems:

  • Higher risk of Alzheimer’s disease (in diabetes, hyperinsulinemia doubles your risk for AD compared to people without diabetes).
  • Obesity
  • Over time, high blood glucose levels damage your eyes, kidneys, nerves or heart.

ALL hormones work in synergy with one another. The hormone you have the most control over is insulin. This is regulated by your diet.

What Causes Insulin Resistance and Diabetes?

  • A sedentary lifestyle
  • Calorie restriction, skipping meals, diet pills and a crap diet of fast foods, boxed, canned or microwaved foods. Unbalanced meals, high in carbohydrates, sugar and a low intake of fats and protein.
  • Drinking soft drinks and fruit juices.
  • Elevated lypogenic (fat storing) enzymes and decreased lypolytic (fat burning) enzymes
  • Lack of quality sleep
  • Stress and altered hormonal levels. Years of high adrenaline and/or cortisol levels due to poor nutrition and lifestyle habits.

DIET AND NUTRITION for insulin resistance/type II diabetes:

  • Allowed fruits in moderation include: tomatoes, avocados, berries, grapefruit, lemons, limes
  • Avoid agave syrup,, HFCS, Nutra Sweet and Aspartame products as they may trigger diabetes and obesity.
  • Cut carbohydrates and increase protein. Eat a diet of organic proteins, non-starchy vegetables and fats (fats slow down the insulin spike)
  • Eliminate all boxed, canned and microwavable foods.
  • Eliminate all refined carbohydrates, grains, dairy products, fast-acting sugars (fruit juices, soft drinks, high glycemic fruits and starchy vegetables), hydrogenated fats, alcohol, caffeine and tobacco).
  • Lemon and lime juice reduce the insulin index of the meal due to the flavonoids.
  • If it does not run around in the field, swim, fly or is not green – do not eat it!
  • Small mini meals 5-7x daily. Include smart fats and protein at each meal.
  • Sweeten with stevia, an herb, instead of sugar. Stevia will not elevate blood sugars.

SUPPLEMENTAL NUTRIENTS for insulin resistance/type II diabetes:

  • Vitamin D – Bio D Mulsion Forte
  • Chromium
  • R-Alpha Lipoic Acid (lowers glucose levels up to 30%)
  • Omega-3 Fish oil with 400 I.U. mixed tocopherols
  • Bio-Glycozyme Forte (use with hypoglycemia)
  • Fiber
  • GlucoBalance (use with elevated triglycerides and ‘ blood sugar)
  • ADHS (consider with increased glucose or triglycerides, adrenal cortical hyperfuntion.
  • Research and clinical feed back indicates that 7 Keto-DHEA is often effective in helping to ameliorate increased glucose levels. In addition, the 7-keto DHEA will not convert androgens to estrogens.
  • Resveratrol
  • Silymarin, an antioxidant that can improve liver function (especially the insulin resistant-liver cells) and blood sugar levels, have shown great promise in the effort to fully restore insulin sensitivity.
  • Zinc, magnesium and potassium deficiencies lead to insulin resistance.
  • Improves insulin sensitivity: CoQ 10, L-Carnitine, Taurine, L-Arginine, Glutathione

SUPPLEMENTAL BOTANICALS for Insulin Resistance/Diabetes:

Fenugreek/Flax seed Potion for diabetes and insulin resistance:

Take on an empty stomach first thing in the AM

1 T. freshly ground fenugreek seeds

1 T. freshly ground flax seeds

1 T. Liquid chlorophyll

16 ounces water

  • Gymnema Sylvestre before meals helps repair the pancreas and damage to liver and kidneys. Studies show that it may be able to help repair damage that has been done to the pancreas, as well as reduce the amount of insulin many diabetics need to maintain normal blood sugar levels. There is also research showing that it can reduce triglyceride levels and aid in weight loss.
  • Bitter Gourd
  • Banaba Tree Extract
  • Grape Seed Extract
  • Cinnamon – add to coffee with organic heavy cream to make you more insulin sensitive. Coffee has polyphenols which protect you from diabetes.
  • Tea: Green tea, Pau d’ arco, Astragalus, Burdock, Fenugreek

LIFESTYLE protocol for insulin resistance/type II diabetes:

  • Ensure healthy gut flora. Consider a CDSA (comprehensive digestive stool analysis).
  • Get to bed by 10pm and get up no earlier than 6am. Lack of sleep disturbs lipid profile, glucose metabolism, androgen production and blood pressure, immune system and memory.
  • Glucose levels are influenced by carbohydrate intake, stress, glandular and liver function. Serum Glucose: Optimum range – 80-95 mg/dL. 105 and > = adrenal issues
  • Monitor blood glucose levels at least 2 times a day and before eating meals. If you are exercising you will need to test your glucose levels more frequently.
  • Obtain fasting serum glucose and insulin levels.
  • Rule out food allergies with increased or decreased blood sugar.
  • Rule out heavy metal burdens, pesticides, other xenobiotics and inoculations. These can be locus to pancreatic dysfunction resulting in diabetes or hypoglycemia.
  • Take Care of Your Eyes – Diabetes is a leading cause of blindness. It can lead to Retinopathy and other eye problems such as cataracts.

EXERCISE protocol for insulin resistance/type II diabetes:

  • Begin some form of exercise routine. Walking is excellent for diabetes. A daily 3mph brisk walk decreases diabetes risk by 50%!
  • Strength training is far superior to steady state aerobic exercise to prevent obesity and improve insulin resistance. Steady state aerobic exercise ‘cortisol levels which ‘insulin levels.
  • The power of being active should never be underestimated: from a short five minute walk to forty-five minute strength training sessions, it all counts towards reducing and eliminating the pre-diabetes (insulin resistance) syndrome.

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Foods For More Energy – 10 Foods That Will Give You Instant Energy

I need more energy and I’m tired.

Does this sound like you?

If so, I bet when you feel like this, you normally grab a soda or a candy bar to give yourself a quick boost of energy. Hey, you’re busy, I know. We all do it. That’s why there’s a vending machine in many office buildings and workplace break rooms. They know we are going to run out of energy and need a quick pick me up.

We know that we probably shouldn’t be selecting that small bag of potato chips and a chocolate almond bar, but we tell ourselves we need something to tide us over until dinner. In fact, food does provide energy, it’s just that junk food doesn’t give us the best source of food energy.

What should I eat to have more energy?

Here’s a list of natural foods that will provide your body with energy and stamina:

Grapes – Grapes have lots of magnesium, which converts into energy. Grapes are easy to carry around and make great snacks.

Oats – Oats are loaded with nutrients that aid in alertness and concentration. A bowl of oatmeal in the morning is a good start to the day.

Mung Beans – These crunchy sprouts are good on salads, in soups or eaten right out of the bag.

Yams/Squash – Yams are packed with vitamin C. They also help balance hormones and blood sugar levels. Squash promotes healthy circulation and good digestion.

Grains – Grains like millet, buckwheat, rye, barley and wheat contain healthy B vitamins and contribute to a steady flow of energy.

Sprouts – Any type of sprout that has been germinated is good for revitalizing the body. They also contain antioxidants, protein, trace minerals and fiber.

Peaches – Peaches are great for a quick boost of energy, as well as, helping the body eliminate toxins and regulate bowel movements.

Vegetables – Fresh vegetables (especially green ones) contain a range of energizing B vitamins, iron and magnesium. The best of these are: broccoli, spinach, and asparagus.

Wheat Grass – Wheatgrass is chock full of nutrients, in fact, it contains 25 times the nutrients of vegetables. Many people drink shots of wheatgrass juice as a general health booster. You can also find it in powder form.

Sunflower Seeds – Crunchy, nutty and plentiful, sunflower seeds are rich in protein, iron, vitamin B, zinc and magnesium.

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Tips for Proper Dog Training and Ownership

A dog is a person’s very best friend, as the saying goes. Millions of dog owners know that to be true. The challenge that you must be as good a friend to your dog as he is to you. If you use the tips below, you are going to be able to know you are a great friend to your dog.

Just like humans, dogs should go to the vet for a checkup yearly. Since your dog can’t speak, it may be difficult to know when he is having health issues. Regular checkups will assure these issues are caught before they turn into something big.

Keep on top of fleas. Not only can fleas cause infection in your dog, if one is swallowed, your pet can get tapeworms as well. Speak to your veterinarian about the best prevention method, but remember that this is not a one-shot deal. You will have to continue your efforts over the life of your pet.

If your dog has fleas, and they fall off his coat onto your floor, vacuum them up. However, remember that fleas are pretty good escape artists, so you need to throw out the bag immediately after you are finished. To be on the safe side, tape the bag completely shut before you take it out to your trash can.

Take your dog to the vet regularly. This may seem like an added expense that you don’t need, but when you take your dog to the veterinarian, he can screen your dog for diseases and make sure he is in the best of health. This, of course, prevents problems down the road. It is important for you to take your dog in to see the vet on a fairly regular basis. Just like humans, dogs can develop health problems like toothaches, arthritis and weight gain. Do not wait until you think your dog is sick before taking him in to be seen.

If you choose to adopt a pet, take him or her to the veterinarian as soon as possible. Dogs are more likely to be sick or have exposure to viruses in the shelter. Error on the side of caution and get your dog all its shots.

It is very important for you to keep your dog’s ears clean. Keeping the inside of the ears clean will help prevent infections of the ear. This is also a good time for you to inspect the ear for fleas, ticks and any other pests that could have made your dog’s ear home.

Brush your dog often, even if he’s got short hair. It’s good for his coat and skin and can alert you of possible issues like fleas, ticks and eczema. The dog will also enjoy the attention, and brushing him regularly will keep more of his fur from flying around the house and landing on your furniture and carpets.

Lastly, if you’re going on a trip or simply need to get away for the day, locate a reputable dog boarding or dog daycare center that you can trust. Use the standard review websites like Yelp and Facebook to make sure others are happy with their services before you take your precious pup in.

After reading these tips, you should now have the information you need to be a true pal to the animal who has always been true to you. Just make sure that you try each tip out to see what works best for you and your dog. That way, both of you are happy.

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Can Masturbation Help You Get a Bigger Penis?

For most men wanting to increase their penis size there is nothing better than a good penis exercise program. Still, there are many questions about such exercises that seem to constantly asked. Men want to know what kind of exercises they need to do, and how often they need to do them. They want to know how long it will be before they see results. Of course, some men will inevitably look for shortcuts. They want to know if masturbation is considered a penis exercise, or if taking things like Enzyte and Extenze pills will speed up the growth rate of their program. So, what do you think? Can masturbation help you get a bigger penis? Will pills speed up your results? Here are the answers to these nagging questions.

First of all, there are no shortcuts to enlarging your penis. It will take time and effort. Clinical studies show that most men who follow a regular routine for at least six months will gain some length and thickness. How much will they gain? Every man is different, but a good goal would be about an inch in both length and girth. The key is to be consistent with your routine. Do the exercises daily, at least 4 or 5 days a week and the results will be positive.

The kind of exercises you do is also very important. That is why you should invest in a good penis exercise program. It will contain several different exercises designed to increase length and girth, and will even contain a section to help you control your ejaculations. The exercises will be specific in nature, and you should not vary from the instructions within the program. Masturbation is not an exercise and will have no bearing on your penis size one way or the other. Think about it. If you could get bigger just by masturbating, wouldn’t you already have a huge penis? Most men have enjoyed this habit since they were young boys!

Products like Enzyte and Extenze pills may increase your blood flow, and help you have and maintain erections, but the erections will never get bigger just from taking pills. The fact is, a good penis exercise program will have the same effects. Proper penile exercise will increase blood flow, make your erections harder, and make them last longer, too. Plus, the exercise will make them bigger!

Can masturbation help you get a bigger penis? No, and neither can those expensive pills. To get bigger you need to follow a proven exercise routine. Get started with a routine today. You will soon be the proud owner of a very impressive penis!

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Male Enhancement Exercises – Natural Way to Get a Bigger Penis

Having a bigger penis is a psychological matter. Let me tell from a woman’s point of view — average penis size is more than enough when it comes to satisfying women. In that department size does not matter. But, and there is always a “but”, size does matter when it comes to man’s self confidence! Man with bigger than average penis tends to be more relaxed, more confident with women. Those men have that neon glow sign around them that says “alpha male” and you’d better believe that women do notice it.

How can you enlarge your penis?

The answer is — male enhancement exercises. There have been many bad techniques advertised today on and off the web, and they all have two things in common:  they don’t actually enlarge the penis, and all effects are temporary. Add to that many detrimental side-effects that such methods produce, put it all on paper, and I don’t think you’ll think twice about running away from those as fast as you can.

There is only one, but truly only one method that can get your penis bigger and that is penis exercises.

What is it all about?

Penis exercises are specially designed exercises that enable your penis, that is its sponge-like tissue to receive more blood, by enlarging the size and the number of the penis caverns — specialized cells that are responsible for your penis size in erection. It may sound complicated but in essence it is a very simple mechanism.

You penis is made up of two parts:  Corpus Spongiosus and Corpora Cavernosa, or sponge-like tissue. There is no muscle as you can see. The cavernous tissue is made up of caverns which fill with blood when penis is in erection. The amount of blood the caverns can receive is in the direct relation to the size of fully erected penis. Penis exercises enable you to enlarge the number and the size of those caverns, thus allowing penis to gain more blood resulting in bigger size, both length and girth. The change in size is permanent and this is one of the main features that separates penis exercises from other penis enlargement techniques. You can have permanent enlargement of your penis only by using penis exercises. Period. 

How long does it take to enlarge your penis using male enhancement exercises?

It is like going to gym. Muscles are trained progressively in time and first noticeable changes can be seen in as little as 3 or 4 weeks. Similarly, penis exercises will put an extra inch to your penis in about one month period. So again, like so many things in life, the magic word is persistence. Luckily enough, best male enhancement exercise programs available today will give you up to 8 weeks money back guarantee, so it is a win-win situation.

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