Survival Of The Modern Man

Diet and depression

2009-11-03T09:09:00.002-05:00

I was recently reading an article at psych central about how what you eat effects depression. I thought it was interesting because I've recently found that sugar affects my symptoms of depression.

As a healthy guy who tries to eat "clean", avoid most sugar, and work out every day. I can say that within the last month or so, I've experienced a few self destructive meltdowns and both times can be traced back to sugar intake. One day not long ago, the folks at work had gobs of M&M's of which I ate freely....the next day at around 3pm, I was overcome with a really really bad mood. The time before that, it was my mom's home made brownies...the day after was the same effects....really pissed off mood and the need to isolate myself.

I told my med doctor about this and he only quipped something about "stay away from sugar if it makes you feel like that" (he's the stereotypical psychiatrist).

The gist of the article was talking about how folks who eat processed foods are more apt to suffer from depression than those who eat whole foods. I've always thought there was some sort of connection between food and mental health.....

Now it appears to be so.

Camping equals good mental health - at least for me

2009-11-02T10:28:00.003-05:00

I'm looking forward to going out to Hilsborough River State Park this weekend. I haven't been camping since May and have been dying to get out into nature. I'm used to going once a month, so to say a trip is overdue would be an understatement.

Hilsbourough River is just north of Tampa and is fairly close to where I live....and I've camped there a zillion times, but it'll serve it's purpose for me to get back out there. I'm not even sure what sort of gear I have or don't have so I'll need to head out to storage this week with the check list to see what I have and haven't got since I didn't pack and move my stuff last time.

I know someone else who is just as excited to be getting out there as well......

Depression in Men - CHRISTINE STAPLETON

2009-10-28T10:42:00.003-04:00

As a man who suffers from depression, this pretty much nails it.....I know, I know. We're MEN. We lift weights, are tough, are manly. Depression doesn't happen to us....or does it? Christine Stapleton tells about it better than i can....

Pity the men, for there is nothing manly about depression.

Every belief a man holds about his masculinity is attacked by depression - his physical strength, sexual prowess and ability to provide and protect. All the traits that our society says makes a man manly.

Worse, most men do not know what's hit them. The symptoms of depression in men are so different than in women that many men are emotionally blindsided.

If asking for directions is difficult, imagine asking for help with your feelings.

"There is a huge amount of stigma for men," said Michael Addis, head of the Men's Coping Project, a study funded by the National Institutes of Health. "Depression is seen as a personal weakness and a character flaw."

Because many men define success by their bank accounts, experts expect to see more depression in men - and more suicide.

French aristocrat and financier Rene-Thierry Magon de la Villehuchet slashed his wrists after learning he had lost $1.4 billion he had invested with Bernard Madoff. A German billionaire and a prominent businessman in England threw themselves in front of trains out of desperation over their financial losses. In January, a California man shot and killed his wife and five young children before turning the gun on himself out of despair over losing his job.

"A man's beliefs about manhood will affect how he experiences depression, how he expresses depression and his willingness to accept treatment," Addis said.

Addis was one of four experts who recently spoke to a crowd of mostly women at the annual luncheon of Hope for Depression, held at Mar-a-Lago in Palm Beach. The organization, just 2 years old, is the passion of philanthropist and socialite Audrey Gruss, whose mother suffered from depression.

With $25 million of her own money Gruss founded the organization to target two weaknesses in mental health research: the lack of research that integrates the biology of the brain and emotions, and the length of time it takes to get a research project approved. Already the organization has spent $7 million on research at prominent universities such as Johns Hopkins and as far away as Israel and South Africa.

Women play key role

Why talk about men and depression in a roomful of women?

Because men will often first talk to the women in their lives, and women "are the ones who help bring them into treatment," said Dr. Steven Roose, a Columbia University psychiatry professor and director of the Neuropsychiatry Research Clinic at the New York State Psychiatric Institute. A survey sponsored by the American Academy of Family Physicians found that 78 percent of all married men who visited a doctor had been influenced to do so by their wives.

Since many men tie their masculinity to making money and financially providing for their family, losing a job, the family's medical benefits, a pension or a car can make it even more difficult for these men to ask for help with depression.

And while only half as many men as women are diagnosed with depression, men are four times more likely to commit suicide. Why? Men act quickly on their suicidal thoughts and show fewer warning signs, such as talk of suicide. They also use methods that are far more deadly, such as guns.

What are the symptoms of depression in men? Some mirror those seen in women: Feelings of guilt, worthlessness and helplessness; difficulty concentrating, remembering details, and making decisions; and persistent sad, anxious or "empty" feelings.

Showing symptoms

However, men with depression also exhibit other symptoms that often go unrecognized as depression:

Violent or abusive behavior; inappropriate rage; escapist behavior, such as overwork or excessive sports; risky behavior, such as reckless driving; isolation and withdrawal; sexual liaisons; alcohol or substance abuse; and more frequent thoughts of suicide.

After reaching their sexual prime in their 20s, men's testosterone levels gradually decline. Decreased testosterone can lead to decreased sex drive and erectile dysfunction, which can lead to depression.

"When men have ED there is a high rate of depression," said Roose.

For some men, the symptoms of depression were relieved with testosterone replacement therapy alone. But for men with full-blown depression, testosterone therapy is not enough. These men need antidepressants - some of which cause erectile dysfunction. In these cases it is especially important for women to know and reassure a man that the side effects of the antidepressants can be counteracted with drugs such as Viagra.

As for the best way to broach the topic of depression with men, Addis shared tips that he and his researchers use. Make it an informal conversation and sit beside, not across from the man. Do not use the word "depression" right away. Instead, slowly work it into the conversation.

"Many men don't have the vocabulary to talk about their inner emotional life," Addis said.

Which is where the women come in.

TERRY BRADSHAW: 'You've got to be man enough to say something is wrong'

Playing in the Super Bowl should be the crowning glory of a quarterback's career. Winning the Super Bowl four times should be unimaginable bliss, joy, glee and every other word ever used to express happiness.

Not for Terry Bradshaw, the legendary Pittsburgh Steeler who became the first quarterback to ever win four Super Bowl rings.

"How can I play in the Super Bowl and hate every second of it?" Bradshaw said. "The weeks following were even worse than that."

Bradshaw's Super Bowl wins in 1974, 1975, 1978 and 1979 made him the manliest of men in a manly game. He called his own plays and needed a cortisone shot before each game for his injured elbow. His jersey No. "12" will never be worn by another Steelers player.

So why did Bradshaw cry when he saw an elderly couple holding hands? Why the endless funks? The bad behavior? Bradshaw got an answer eight years ago when he was diagnosed with clinical depression.

The diagnosis was a shock and a relief.

"I was actually happy because it gave me answers to some things I had done in my life," said Bradshaw. Things like three divorces, womanizing and feelings of hating his life.

After his last divorce, when he realized he would not be living with and raising his young daughters, he hit bottom.

Bradshaw spoke candidly about this battle with depression at the Hope for Depression luncheon at Mar-a-Lago in Palm Beach on Feb. 20. There was no hesitation or embarrassment as he described the progression of his illness.

Bradshaw, a Southern Baptist, first sought help from his preacher, "pouring my heart out for three days." His preacher told him needed more help. Bradshaw went to a psychologist and poured his heart out for another three days. The psychologist suggested he go to a psychiatrist.

"Can you give me a shot or something?" Bradshaw asked the psychiatrist. No, he learned, it was not that simple. He would need medications - which he is still on - and three more years of regular therapy.

"You have to be willing, men, to tell someone you don't know what a slime you have been in life," Bradshaw said.

Bradshaw got better but the world didn't. He took heat from his former teammates and the media, who accused him of hitting the speaking circuit with his story of depression to make money. He faced the same "woman" issues that every man with depression confronts.

"We're the macho guys and we don't want our women to know about it," he said. "Football players don't cry."

But depression does not mean you are weak, or that you are less of a man or that you cannot fix what is wrong, Bradshaw said. It means you have something wrong with your brain. No man chooses to have depression. You choose what to do about it, he said.

"Listen, men, you've got to be man enough to say something is wrong," Bradshaw said. "Don't be ashamed. I'm not."

By CHRISTINE STAPLETON

Palm Beach Post Staff Writer

Writer vs Blogger

2009-10-23T11:17:00.000-04:00

Writer vs Blogger

Workout Update 10/21

2009-10-21T10:49:00.005-04:00

Eeeesh!

Yes....I said Eeeesh!

Similar to saying UNCLE.

The Randy Orton workout is making me feel like I was just suplexed off a 15 foot ladder....which, I guess is a good thing.

Monday's leg workout was tough, but nothing prepared me for how my glutes would feel 2 days later.....But other than that, I really feel great!

Update and new workout plus upcoming hike

2009-10-18T10:51:00.004-04:00

It's time for us to change our workout routine. This time, as a die hard WWE fan, we've found Randy Orton's workout routine. here is what it consists of.

QUICK RUNDOWN: I try to do Cardio on the treadmill at a slight incline for 30 minutes, 3 times a week. I train abdominals 3-5 times a week. Chest, Shoulders, Back, Legs, once a week. I do Biceps and Triceps on the same day once a week. I try to work my neck 3 times a week, and my forearms the same. Stretching is very important to me. I stretch before and after i train.

TIME BETWEEN SETS FOR ALL MOVEMENTS IS 30-45 SECONDS

DAY 1: Legs superset Thigh Extensions w/ Leg Curls : 4 sets - 12-20 reps.

DAY 2: Chest Incline BB Bench : 3 sets - 20 reps. Incline DB Bench : 5 sets - 6 reps. Flat Bench : 4 sets 8 - 12 reps. Cable Crossovers : 3 sets - 15 reps. *every other week I do 10 sets of 10 pushups, with hands on a bench

DAY 3: Back Pulldowns : 3 sets - 20 reps. Seated Cable Rows : 3 sets - 12 reps. T-Bar Rows : 3 sets - 10 reps. Bent Over Rows : 3 sets - 20 reps. Lower Back Ext. : 3 sets - 15 reps. *one set of pullups to failure*

DAY 4 : Shoulders Side Laterals : 3 sets - 15 reps. Front Laterals : 3 sets - 15 reps. Rear Laterals : 3 sets - 15 reps. Arnold Presses : 4 sets - 8 - 12 reps. Upright Rows : 3 sets - 8 - 12 reps.

DAY 5 : Triceps + Biceps Pushdowns : 3 sets - 20 reps. French Curls : 3 sets - 8-12 reps. Overhead Tri Ext : 3 sets - 8-12 reps. Closegrip Pushdowns : 3 sets - 15 reps. Alt. DB Curls : 3sets - 10reps. Alt. DB Hammer Curls : 3 sets - 8 reps. BB Curls : 3 sets - 8 reps. Cable Curls : 3 sets - 8 reps.

So how does this sound? Pretty brutal eh? The only concern that i have about it is the time constraints....plus i'm not crazy about working one muscle group once a week. But we'll see what happens. So far, i'm a freak and have responded to these workouts. My arms are getting cut and i'm down to a size 32 jeans, but my weight hasn't gone down. The arms of my dress shirts have started feeling tight and my chest, neck and shoulder muscles are the beginnings of Batista! I have a few new pairs of jeans that fit rather snug but have generated comments from my female acquaintances....this is both good and bad. Never really been a fan of jeans until recently because they would never fit me right.

I'm starting a brutal cardio routine too on the treadmill in preparation for the North Carolina hike in the spring. The route itself isn't too complicated, but I want to be able to just crush the elevation gains like nothing....i need to find something to do with all of this testosterone my body is producing (no steroids involved).

My New Theme Song

2009-10-11T09:23:00.004-04:00

I Walk Alone - Batista's intro music!

I know I'll never be built like that, but it's something for me to shoot for. The music is cool too!

Disaster at the fitness center

2009-10-09T09:13:00.003-04:00

As I've stated in previous posts, my brother and I live in the same complex and work out together every day. What happened that was so disastrous you ask? Yesterday, we arrived at the fitness center only to find "closed" signs all over the place...."closed" until the 13th. WHAT!?!?!?! No notice was given....no "We're sorry about the inconvenience but..." signs a week or two ahead of time so we could make other arrangements. Nada. So do we stop working out and just succumb to the temptation to sit around and eat junk food and hopefully return to working out after the fitness center is repaired or repainted or whatever mystery reason they have it closed?

Oh no no no....we jumped online and found some great body weight programs to do in the meantime. Body weight exercises are great and can be done just about anywhere. Have a look at Rafi Bar-Lev's website to see a great program.

My Theme Song

2009-09-28T23:26:00.000-04:00

Update 9/28

2009-09-28T14:30:00.002-04:00

Woohoo! The Weekly update! I'll bet you're glad to be reading this.

The smoking cessation is going well still. I'm not totally out of the woods, but am doing a lot better than if I was still smoking 2 packs a day.

Sleep schedule is still doing well since the med change so, starting this week, I'll be increasing my intake of L-Arginine from 900 mg to 1800 mg. This should assist me in building more muscle faster, as well as help strengthen my heart. Won't be long until I'm ready to hit Rocky Mountain State Park again in late spring.

The work outs have increased in reps, intensity and length. They now take almost 2 hours to complete. The free weights are a blessing and we're lucky to have dumbells up to 80lbs each. We've decided to work the upper body every other day and lower body every other day. This and 30 minutes on the treadmill at a 12% incline has been great. I'm almost ready to start increasing it....

Update 9/21

2009-09-21T10:45:00.003-04:00

Smoking cessation in full swing. I have been smoke free since 9/12 and ramped down off the patch over the weekend and am smoke and patch free today for the first time in a long time! I'm so very proud and excited about it! It's amazing what one can accomplish when in the right environment, surrounded by the right people! Meditation has been very helpful in many ways. All I've done is visualize what I'm trying to attain, and it just seems to happen.

Working out is still giving me that drug like rush that I crave. I feel like something is not right on off days that I've started doing the treadmill for 20 minutes just to feel like I did something.

Results are really starting to show....weight is holding steady at 194 which means I'm trading fat for muscle. I have lost the unpleasant side effects with the new meds....well....most of them anyway. The sweating and the lack of sleep have gone away....the other thing? Not so much!

Buddha Quote - It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell.

Update 9/15

2009-09-15T14:47:00.002-04:00

On Day 4 smoke free with "the patch". It helps take the edge off and the withdrawal symptoms to a minimum. That has a lot to do with getting my body prepared before the quit date. I'm very excited to be joining the ranks of the non-smokers. Only a few more days of withdrawal symptoms to go. The tea tree chew sticks are getting a workout.

The work out plan is doing well. Still on the Golds Gym Plan. I feel like I'm doing something everyday without feeling too sore. Have increased the speed on the treadmill on cardio days to 4.0 mph and the incline at 12.5% max but i do interval training where i change the incline every 2 minutes.

The diet is pretty good so far and the sleep and appetite has improved due to a change in meds.

Update 9/2

2009-09-02T09:08:00.003-04:00

I've introduced a few vitamin supplements to my regimen per the advice of the smoking cessation program. These supplements not only work to help alleviate nicotine cravings, but they've given me an added stamina boost when working out.

One of these is CoQ-10 - This supplement helps with heart and blood pressure issues, migraine headaches and mitochondrial disorders. I've found that it assists in maintaining stamina while working out. It also keeps the mitochondrial system from making you suffer from nicotine withdrawal....not totally, but it is supposed to reduce it from about 20 cravings a day to 6 or 8.

Update 8/28

2009-08-28T15:12:00.001-04:00

After running into the problem of my work out routine not working any longer (I feel as if I didn't work out, even after increasing weight and reps) i had to find another one that would work specific muscle groups more than once a week. This one does the whole body every other day with cardio in between. I'm really feeling it and the results have been nice. My chest has already expanded due to the new workout. I don't have man boobs but it looks like i might need to buy bigger button up shirts and my biceps are getting bigger by the day it seems. I've found that I'm going to need to change my routine every month or so or maybe rotate routines.

I'm not feeling sore today...but my muscles have developed a bit of a tiredness.

The eating is going well. I've reduced all sugar intake by around 80%, have really embrace the "primitive" way of eating, and haven't missed a workout yet. To see what it's all about, go here

The smoking cessation is going well too. I've done everything I'm supposed to in order to prepare my body for the quit date which is coming up in 2 weeks. I've been taking the supplements that I need in order to cut the cravings and reduced the amount that I've been smoking....which was a bit difficult, since I've been out of the hospital, all I did was chain smoke and write. But I've reduced it to less than a pack a day. Also, I've changed a few of my habits. I don't go to some of the places that I associate with smoking, so it will be easier on quit day. Meditation is another way I've been getting prepared....as long as I can keep the negative thoughts out of my head, it seems to work like magic. Focusing on the things I want to accomplish.....things I want to achieve.

Try it....you might like it.

Consumerism Vs Minimalism - The Science Behind Advertisements

2009-08-25T12:01:00.000-04:00

Consumerism Vs Minimalism - The Science Behind Advertisements

Update 8/25

2009-08-25T09:26:00.000-04:00

Due to bad weather, my brother and I's Sunday soccer activities have been ruined 2 weeks in a row. Even though Sunday is supposed to be an "off" day for us, we insist on doing something fitness related. Often times, we play soccer or football or something that has us running around for a few hours. We ended up going to Winghouse and watching Summer Slam. Not really fitness related.

Yesterday, I increased everything 10 lbs and tried to bump my reps up from 15 to 20. 1st 2 sets would be ok....but the 3rd set would have me struggling. My shoulder was bothering me afterward but feels better today.

Diet-wise, everything is going good. Still eating the lean protein and low glycemic carbs. I've been getting hungry in the mornings now and look forward to breakfast.....but I've been finding that I run out of gas during the workout, so I need to eat more during the day before the workout. It's strange, since I generally like a routine and am fairly regimented, to see these changes.....albiet a refreshing change.

Survival of the Modern Man - Nutrition Basics

2009-08-23T10:04:00.000-04:00

Survival of the Modern Man - Nutrition Basics

Via Hub Pages

Buddhism and Forgiveness

2009-08-21T13:14:00.000-04:00

In Buddhism, forgiveness is seen as a practice to prevent harmful thoughts from causing havoc on one’s mental well-being. Buddhism recognizes that feelings of hatred and ill-will leave a lasting effect on our mind karma. Instead, Buddhism encourages the cultivation of thoughts that leave a wholesome effect. "In contemplating the law of karma, we realize that it is not a matter of seeking revenge but of practicing metta and forgiveness, for the victimizer is, truly, the most unfortunate of all. When resentments have already arisen, the Buddhist view is to calmly proceed to release them by going back to their roots. Buddhism centers on release from delusion and suffering through meditation and receiving insight into the nature of reality. Buddhism questions the reality of the passions that make forgiveness necessary as well as the reality of the objects of those passions."If we haven’t forgiven, we keep creating an identity around our pain, and that is what is reborn. That is what suffers."Buddhism places much emphasis on the concepts of Mettā (loving kindness), karuna (compassion), mudita (sympathetic joy), and upekkhā (equanimity), as a means to avoiding resentments in the first place. These reflections are used to understand the context of suffering in the world, both our own and the suffering of others.

“He abused me, he struck me, he overcame me, he robbed me’ -- in those who harbor such thoughts hatred will never cease.”

“He abused me, he struck me, he overcame me, he robbed me’ -- in those who do not harbor such thoughts hatred will cease.”

3 weeks to go

2009-08-20T09:32:00.000-04:00

I'm currently enrolled in a smoking cessation program. It's an 8 week course to help quit the nasty's. I've just completed week 2. I'm learning how to be able to cope, how to get my mind and body ready for the quit date which will take place week 5. So far, I've cut down a bit which is a good thing. For a while there, all I would do is chain smoke and write. Now, I'm pounding around 3 quarts of water daily. This lends itself well to working out too. Muscles need water. This course has an Eastern/Zen philosophy that goes hand in hand with everything else that I believe in. I almost quit a few months back, but my partner at the time fell off the wagon and dragged me off with her. I really think I can do it this time.

Wish me luck!

More Progress

2009-08-20T09:01:00.000-04:00

Since I've been working out (about 3 1/2 weeks) I've noticed a few things. My heart rate on the treadmill has leveled off - from a max out of 180 when I started to a steady 160 at max. I'm sweating a lot less. I have muscle soreness in at least one muscle group every day....not debilitating soreness but, just enough to make me remember what I've done 2 days previous. I've also seen a positive change in my body. So far, I'm responding well to the work outs and the healthy eating. I've had to tighten my belts one notch when getting dressed, I'm losing the dreaded love handles, I no longer feel bloated in the mornings, and I'm starting to see definition in my pectorals, my shoulders, my biceps and triceps and my leg definition is major....thighs are expanding and calves are looking cut.

Every week, I try to increase something in my workout routine. Either increased weight, more repetitions, more time on the treadmill or elliptical or an added exercise.

One thing that I read recently, "you can't out train a bad diet". If you want to see results from working out, you need the proper nutrition to go with it.

Minimalism and Happiness - A Perspective

2009-08-20T08:52:00.000-04:00

Minimalism and Happiness - A Perspective

Progress report 8/17

2009-08-17T05:52:00.000-04:00

Weighed myself yesterday. I've lost 10 lbs in 3 weeks since starting to eat right and work out. Also, I'm starting to see some definition. My heart rate isn't maxing out at 180 on the treadmill anymore and I'm not sweating quite as much. Looks like my body is responding well.

I've been mixing in the elliptical machine a few days a week too and let me tell you, this thing is really killin' me. My glutes feel like someone kicked me! I love it!

As far as eating goes, I've been doing the grazing thing. I eat a lot, I just steer clear of the bad things for the most part.

What to eat for breakfast

2009-08-14T18:04:00.000-04:00

Why you need breakfast

Everyone knows the age old adage about "breakfast being the most important meal of the day". It's supposed to fuel our bodies for the activities that we have in store for our day. This is true, however, it's not good for us to fill ourselves with donuts, bagels, pancakes, french toast and sugary syrups. Eating these kinds of things will open up our fat cells and actually make our bodies more inclined to gain weight, store fat, and crave the wrong foods. Choosing the right things to eat for breakfast will give our bodies the energy that we need and, by eating low glycemic food, helps our bodies recognise these foods as something we can utilize and burn it rather than store it.

Here are 3 things that you can make in the morning that are fast and easy, and won't bust the glycemic index.

3 easy things

No one likes to roll out of bed in the morning and start fixing food. It's so important to our well being that getting up 10 minutes early will be worth it when you start seeing and feeling the results. Once again, nothing worth doing is ever easy. The 3 things here can be made in a few minutes.....I couldn't find any photos to include so please pardon my hub sans photos.

Orangesickle Breakfast Drink - Remember those orange push ups that you used to get from the ice cream man? Well, this is the same thing minus all of the sugar and high fructose corn syrup. It is a low glycemic, natural variation of a Carnation Instant Breakfast without the sugar. You're going to be really surprised how easy it is to make it....

1 12 oz glass of Tropicana Pure Premium Orange juice. You want the kind with lots of pulp because this is the lowest glycemic orange juice out there (and the most expensive).

2 tablespoons of dry milk.

Stir up until blended. You can't go wrong with this one....

Egg Sandwich - This is a timeless classic...but healthy. If you make this with cracked wheat bread, you'll have a nice breakfast that your body can use.

Microwave 2 scrambled eggs in a microwave safe bowl for 2 minutes or so, at the same time, put your 2 slices of bread in the toaster. When done, combine. Now you've got a nutritious breakfast.

Power Oatmeal - This is a great thing to eat in the wintertime. A good, hot oatmeal goes a long way for me when it's cold. Make sure you use the old fashioned kind...the kind that you have to cook for a while. But I'll show you an easy way.

Place 3/4 cup of Old Fashioned oatmeal in a microwave safe bowl. Add enough water to cover the oatmeal. Microwave on high for 3 minutes. This will be really hot so be careful when you take it out. Add a tablespoon or two of sugar free applesauce and some cinnamon and your off to the races.

I hope that you've enjoyed this hub and start eating a good breakfast every morning. All you have to do is decide to do it, and follow through.

Survival Of the Modern Man - What to Have in Your Closet

2009-08-13T16:01:00.000-04:00

Survival Of the Modern Man - What to Have in Your Closet

Why I'm here

2009-08-12T14:24:00.000-04:00

I think I should probably tell you why I'm focused on health, nutrition, feeling good and bettering myself. After a life changing event, ( you can read the whole story and all of the grisly details here http://hubpages.com/hub/My-Reflection-of-Personal-Growth-and-Death-of-a-Failed-Relationship) and my love of backpacking and the outdoors, I've decided that one way for me to get through the tough time is to focus on something....and that something is my health and wellness, and getting back into shape among other things. I've dedicated this blog as a sort of journal for my progress. As I go along, if I can share something that I've learned that might help someone else, then I've helped make the world a better place!

In order to keep backpacking without falling over, I need to get back into trail shape. Too much time was spent with the ex at home, watching baseball, eating ice cream and not addressing my need to exercise. I'm taking it one step further and am planning on getting into the best shape of my life as I approach 40. It can be done and I've got the doctors approval. It also goes hand in hand with my spiritual beliefs. Zen and Wicca both focus on the body as a conduit for the mind.

I've left my old life behind me. I keep finding silver linings within the darkness....which is something that I thought I could never do. This is my focus. It's odd how the worst thing in the world can turn into a blessing in disguise.

The best advice I can offer right now to anyone looking to get in shape or change their lifestyle for the better is to do it. Do it every day. No one can make the change but you.

Tips for staying fit after 40

2009-08-12T08:51:00.001-04:00

Not as Hard as You Think

As I approach my 40th birthday, I know as well as anyone how hard it can be to get back in shape and stay that way. It's just how our bodies and minds are wired. It's all too easy to come home from work, eat dinner, and sack out on the couch until bed time. And I'm sorry but 30 minutes a day on the Bowflex isn't going to have you looking like the guy in the TV commercial....I don't care what age you are. It takes dedication, discipline, and a few good reasons why. You aren't going to look like Triple H after reading this, but it might be what you need in order to get off the couch and start a daily exercise program. You can do it!

Why you need to do it

I'm sure that you know all the reasons for starting an exercise program but I'll state a few that you might not know.To feel good - When you exercise, work out, ride a bike,jog, walk ect. your body releases endorphins that make you feel good. It becomes like a drug and will get you pumped up after a few workouts if you can't feel it the first time.....not make you tired.

To have better sex - When a man approaches 40, things don't work as well as they did when he was 30. That's why urologists the world over prescribe a regular exercise program to improve your sex life rather than Viagra or any other ED medication. Strengthening of the heart is the key because, as my urologist told me, "it's the pump that runs the machine". Not only will you respond faster, but you'll last longer.

To alleviate depression - Studies have shown that a regular exercise regimen can help keep depression at bay. If you've been diagnosed with any sort of depression, one of the best bits of advice from experts in that field is to work out.

L- Arginine - The Secret Weapon

According to Dr Ann de Wees Allen, L- Arginine is an amino acid referred to by scientists as "The Miracle Molecule". Stimulation of one of most potent anti-aging hormone in the body, growth hormone, reduces healing time, and is a natural form of Viagra.After we pass our mid 20's, the amount of human growth hormone our bodies produce declines steadily. Using Pharmaceutical Grade L - Arginine helps our bodies naturally produce growth hormone therefore allowing us to build muscle like we did when we were in our 20's.....or a bit easier than one would if he didn't use L- Arginine. L- Arginine also improves circulation which can improve sexual performance ( it all goes back to the heart).Read about L- Arginine before taking it.

Dr Allen's L - Arginine Site
Everything you ever wanted to know about L -Arginine

My routine

I'm not an expert in the fitness field, nor do I look like John Cena. But I'll share with you what works for me.....which is an instrumental part of implementing a good workout routine and sticking with it for more than a week.I'm lucky enough to live in a complex with a nice fitness center. My brother lives in the same complex so, having someone to work out with is a good idea for me because we motivate each other. At one time or another, you aren't going to feel like working out. This is what separates the men from the boys....we kick each other in the ass if this happens....which it will, and it will multiply if you let it. Be disciplined! Go at a time that works for you. I usually go right after work before I eat dinner so I'm not burning what I just ate. If getting up an hour early works for you, then do it.Take a towel and a bottle of water with you.I start off with the treadmill. I set it at 3.8 MPH and at a 12.5 % incline and walk fast for one mile. This usually takes 17 minutes to complete. No stopping....no slowing down....no reduced incline. This gets my heart rate up and we've already covered why heart strengthening is important. I "rest" (which is me pacing and sipping water) for 3 minutes before moving on to the next thing. I plan on adding another mile to this in a few weeks."The next thing" is abdominal work. This is where I really need to improve. i Lay down on a flat bench and I cross free weights over my chest starting at 20 lbs and do 3 sets of 25 crunches, then rest for 1 minute, then 30 lb free weights, same thing, rest for 1 minute, then go to 40 lb free weights, same thing, rest, back to the 30 lb, 3 sets, rest, back to 20 lb, rest. Off to the next thing.Then, I either do my upper body or biceps and triceps. I rotate them. Upper body consists of Lat pull downs ( 4 sets of 25), shoulder press with free weights( 4 sets of 25). Bi's and Tri's consist of "preacher curls" with free weights(5 sets of 25), side presses with free weights, (5 sets of 25). Every week, I try to add one more thing to my routine, but that's where I am at the moment.The whole process takes just over an hour. NOW I'm ready for dinner!

Use common sense to choose what to eat

I'm not going to recommend some big diet plan because diet plans don't work. EVERYONE falls off the wagon at some point and are disappointed in themselves. The best strategy to overcome this is to just use common sense. A bad choice is eating a half gallon of ice cream for dinner......but little things can help you too....Just cut out these 4 things and you'll see a difference;Decrease your intake of sugar (soda, candy), or any things masked as not sugar ( high fructose corn syrup).Stop eating white potatoes, red potatoes or Idaho potatoes, french fries things like this. Your body doesn't recognize it as something useful so it stores it. Substitute with sweet potatoes.Stop eating corn or corn products - same thing as potatoes.Stop eating rice - same thing as potatoes.A perfect meal would consist of grilled chicken breast, a nice green salad, and a baked sweet potato. You can eat as much of that as you want and never gain weight.Look into a glycemic index. That will tell you what you can eat and what you should stay away from.

I hope these tips help you stay on the road to feeling good and being healthy.