Tuesday, September 30, 2008

The Healing Touch





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Q. Glen, How can I recover from an extreme strenuous workout?


A. One of the best ways to recover from a strenuous workout is to treat your body to a massage. There's nothing wrong with getting pampered. In fact, massage therapy is one of the healthiest allies for your body. A few of the many ways in which massages help to rejuvenate your body include stretching weak and tight muscles, increasing joint flexibility, relaxing tired overused muscles, and alleviating stress. A healthy body deserves a healthy pampering treatment now and again. Treat your body right and get a massage from time to time


Glen's Bottom Line: Get Rubbed!


Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !


My mission is to provide you with "Trusted Advice for a Healthier Life."


Any questions?


Ask Glen!

Friday, September 26, 2008

A Swimming Work Out






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Q. Glen, I need a good total body workout and a good cardiovascular workout that's all in one! Any suggestion's?


A. Swimming is a fantastic workout. There's a good reason professional swimmers are known for their amazingly fit physiques. It tones your entire body while providing an excellent cardiovascular workout, and it strengthens your heart and improves delivery of oxygen to muscles. It is also recognized as a terrific low-impact exercise for those who don't like the effects of jogging on their knees


Glen's Bottom Line: Get Wet!



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions



Ask Glen!




Thursday, September 25, 2008

Work Out Ruts






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Q. Glen, How can I prevent getting into a work out rut?


A. One of the most common pitfalls many make at the gym is getting stuck in a routine. It's a good idea to switch up your workout every few weeks. Some great ways to change things up might include trying new machines, experimenting with new equipment such as fitness bands or fit balls or even switching up your position slightly during a certain exercise. Changes help break plateaus and add variety to your workouts


Glen's Bottom Line: Change up your routines!



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."



Yours in good health



Any questions?



Ask Glen!

Thursday, September 18, 2008

Eat, Exercise, Relax, and Sleep Your Way to Better Sex






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Q. Glen, Does Exercise and Sleep play an important role in your Sex Life?


A. Better sex doesn't just involve technique. Keeping a fit mind and body can increase your enjoyment of bedroom antics.


Thought about leading a healthier lifestyle but haven't gotten around to doing it? Here's a possible incentive: Experts say people who are mentally and physically fit are more likely to have good sex lives.

"If you feel good about yourself, you are in a better position to feel good about relationships, including your sex life," says Karen Zager, PhD, a psychologist in private practice in New York City.

"When one is not feeling well, and is exhausted, it can certainly have a negative impact on the quality of one's sex life," says Saralyn Mark, MD, a senior medical adviser at the Office on Women's Health.

This may all seem intuitive, yet many people find the road to a fitter mind and body to be bumpy, especially if it involves losing weight, starting an exercise program, reducing stress, or getting enough sleep.

One big reward, though, is to look and feel better -- arguably a plus for good romantic and sensual activities.

Eat Right

While there is no proven connection between a balanced diet and bedroom performance, a poor diet can cause health problems that can possibly interfere with sex.

Studies show animals that get too few calories tend to have weakened immune systems, says John Allred, PhD, professor emeritus of nutrition at Ohio State University. He says illness can be a big hurdle for pleasurable intercourse.

"If you have heart disease, then you might be taking medication that would inhibit sexual activity, or you might be afraid to have a heart attack," says Allred. "If you have the flu, a high fever, or just don't feel good ... any of these things would be a turn-off."

Mark Kantor, PhD, associate professor of nutrition and food science at the University of Maryland, agrees, saying, "You will feel sexy if you look and feel good."

A way to do that is to eat an overall balanced diet and to exercise each day. The two go hand-in-hand, says Kantor, as demonstrated by today's obesity problem, in which people eat too much food and aren't active enough.

Move That Body

Being physically active can be a natural Viagra boost, according to the American Council on Exercise (ACE), which recommends 20 to 30 minutes of moderate exertion a day.

"Men and women who exercise regularly are going to have increased levels of desire," says Cedric Bryant, PhD, ACE's chief exercise physiologist. "They're going to have enhanced confidence, enhanced ability to achieve orgasm, and greater sexual satisfaction."

If that isn't motivation enough to work out, consider this: Researchers have found that there is a correlation between waist size and a man's odds of having erectile dysfunction (ED). The larger the man's waist size, the greater his chance of having ED (because of a higher risk of underlying cardiovascular disease).

Need more positive reinforcement? Studies show that regular, moderate exercise can have a positive benefit on major sexual problems, such as ED in men and low libido in both men and women.

It only makes sense, say experts, since ED is often caused by poor blood flow to the penis, and exercise can improve the body's ability to pump and circulate blood throughout the body.

The same can be true for the ladies. In one University of Texas at Austin study, physically active women who watched an X-rated film had a 169% greater blood flow to the vagina compared with when they were inactive.

And there's more good news. Mark says exercise can promote the body's release of hormones important for sexual arousal, increase aerobic capacity and muscle strength, and boost self-body image -- all definite benefits for between-the-sheets play.

Sweet Dreams

For many of us, a good roll in the sack requires energy and the right mood -- elements that can be compromised when we are sleepy or tired.

While there is no direct relationship between slumber and better sex, a National Sleep Foundation (NSF) poll, conducted in 2002, shows people's moods can be affected by the amount of shut-eye they get.

People who sleep less than six hours are more likely to report they are tired, stressed, sad, and angry than those who sleep more than eight hours. On the other hand, those with few sleep problems tend to report they are "full of energy," "relaxed," and "happy."

In his practice, Russell Rosenberg, PhD, director of the Northside Hospital Sleep Medicine Institute in Atlanta, says chronic sleep-loss patients report not only being too physically tired for sex, but also having decreased libido.

Unfortunately, lower sex drive, tiredness, and grouchiness are the least of worries with sleep deprivation. Research shows people who don't catch enough winks tend to:

  • Get into more accidents. Inadequate sleep affects perception and motor skills.
  • Find it harder to lose weight. Not enough shut-eye can affect the body's ability to metabolize carbohydrates.
  • Have an increased chance of a hormonal or metabolic disorder, which can indirectly put you at risk for medical problems such as type II diabetes and heart disease.

All of these consequences could undoubtedly put a damper on a person's sex life.

Rosenberg recommends trying to increase your total sleep time, even if it's just adding a half-hour or more per week. "Try it, and see how it affects your sex life," he says.

Relax

The brain may be the most important sex organ of all. It is perhaps in the mind where beliefs take hold and flourish about the effects of certain foods on sexual prowess, even as scientists deny any direct connection between diet and erotic fitness.

It is in the mind that people feel self-confident when they like the effects of exercise on their bodies. It is also where they feel happy and energized once they've gotten enough sleep.

Yet the inner workings of the brain can also keep a person from focusing on the delights of bedroom actions.

"In order to have a really healthy and pleasurable sex life, you have to be able to dismiss work; you have to be able to unwind and experience pleasure," says Zager. She says this means being able to temporarily forget about what your boss said, what was in the memo, what bills need to be paid, and what the children need.

Sex requires relaxation and time, adds Zager, noting that some couples may be too stressed and busy to enjoy or even have intercourse. She suggests setting priorities.

"Just how important is sex to you and your partner?" asks Zager. If it is vital to your relationship, she advises finding a way to work it into your schedule and working on making yourself less stressed or tired.

Some recommendations include eliminating some activities from your busy life, delegating jobs to someone else (by giving it to a partner, or hiring someone to do it), and doing an across-the-board cut in time spent on each activity.

To unwind, Zager suggests taking 5 to 30 minutes either to walk, meditate, take a hot bath, do yoga, or sit by yourself. This time can help charge personal batteries and can help make transitions between your work, family, and sex life.

To Your Bedroom Health

Living healthy may, indeed, have its benefits. If you eat a balanced diet, exercise regularly, sleep enough, and take time to relax, there's a good chance your life between the sheets will improve.

Of course, there is no guarantee. But, as Zager says, it all forms a really good foundation.

"If you've got a good foundation of stress management, and setting your priorities, and taking good care of yourself, then on top of that, you can build relationships with other people and an enjoyable sex life," she says.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !


Yours in Good Health!

Any Questions?

Ask Glen


Wednesday, September 17, 2008

Concentrate On Your Core






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Q. Glen, What are your Core Muscles and how do I exercise them?


A. Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.


Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body’s core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.


Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don’t need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You’ll be surprised at how great an effect a simple routine can have on your daily living activities.

The Core Benefits
The major core muscle is called the transversus abdominis. It is deep in your abdomen and circles your torso. To feel it contract, pull your belly button toward your spine. Hold the contraction for 10 seconds, then release. Repeat several times. You can do this exercise anytime, anywhere.

Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercises.

The following core exercises are simple enough to do on your own. To be safe, you should always check with your doctor before trying any new exercises.

Leg Press
Lie on the floor with your knees bent and the soles of your feet on the floor. Raise your right leg off the floor with the knee still bent until your leg forms a 90-degree angle. Rest your right hand on the kneecap. Push against your knee with your right hand while pulling your knee toward your hand with your abdominal muscles. Hold for 3-4 deep breaths. Repeat with the left leg and hand.

Abdominal Crunch
Lie on your back and place your feet on the wall, so that your knees form a 90-degree angle. Cross your arms on your chest. Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !


Yours in Good Health!

Any questions?

Ask Glen!

Tuesday, September 16, 2008

Get More From Your Workout







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Q. Glen, I am 51 years old, ( a women ) and I have been going to the gym every day to lose the belly fat I acquired in menopause. The rest of my body is good, except the midsection. I do 60 minutes on the treadmill every morning. I have seen some improvement, but I'm wondering if that's enough.


A. Sixty minutes on the treadmill every morning is excellent aerobic activity — if you end up sweating and your pulse rate goes up, which I am sure happens for you. To get even more out of your workout, you can also try interval training — run for one minute then walk for five minutes on the treadmill. As time goes on you can increase your running time by a minute while scaling back the walking interval.

If you feel that you could supplement this kind of activity with something else, I would recommend strength training exercise. This type of activity would build up muscle mass that you may have lost during and after menopause. Older persons tend to lose muscle mass after a certain age, but studies have shown that it is possible to gain it back through weight lifting. Strength training can also give you a metabolic lift. A personal trainer or physical therapist can help you with these types of strength-training activities.


Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?

Ask Glen!

Monday, September 15, 2008

Reducing Cholesterol Naturally









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Q Glen, How Can I Lower my Cholestrol with out Drugs?



A. We've all heard that high cholesterol can kill us. Most physicians react by reaching for their prescription pads. Drugs to lower cholesterol, especially the statin drugs like Mevacor and Lipitor, are among the most commonly prescribed drugs on the market. Unfortunately, like all drugs, they come with side affects. We'd be much better off if we took control of our cholesterol without resorting to drugs.



Fortunately, there are ways to do just that.



The first step is a healthy lifestyle. You already know it, but exercise is part of that.
Exercise has so many benefits -- maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. -- that if it were a drug, it would be a blockbuster. Most people look for a pill instead of making healthy choices and taking action. Don't be like them. Exercise is the best way to raise your HDL (the "good" cholesterol).



Diet is next.



Reduce the saturated fat in your diet and absolutely avoid trans-fats. Nutritionists have vilified beef and other red meats because of their saturated fat content. That's a valid point for most beef, but grass-fed beef and bison are a different matter.



That's because in nature, cattle eat grass. Feed them grain, and their meat changes drastically. The total fat increases. Even worse, the ration of omega-6 to omega-3 (the healthy fat associated nowadays with fish) changes from 4:1 to 20:1! And that's not good.
If you're a meat eater, switch to grass fed beef and bison.



Be sure your diet is high in fiber. Five to 10 grams of soluble fiber a day lowers LDL cholesterol by about 5%. Oatmeal is a good source of soluble fiber. Also, soluble fiber supplements are available now (Benefiber® is one brand).



As a bonus, soluble fiber can also be taken as a weight loss aid. People who take a serving of soluble fiber in 8 oz of a calorie-free liquid 30 minutes or so before every meal tend to eat less. They lose weight without changing anything else.


After reducing the bad fats, the next step is to increase the good fats. Almonds and walnuts are a good way to do this -- they both lower cholesterol. Nuts are very calorie dense, but ideally, the saturated fat calories you eliminate from your diet will more than make up for adding them to your diet.


Other good fats include omega-3 fatty acids. These are the fats found in fish, as well as in flax seeds. Adding them to your diet helps lower triglycerides. I recommend using both. Eat fish such as salmon once a week and take a fish oil supplement daily (2-4 grams a day -- more if your doctor recommends it).



Also, grind up 2 tablespoons of flax seed every day and have it on cereal, mixed in yogurt, or any other way you enjoy it. Grind it fresh and don't heat it -- the oil spoils easily. I recommend the whole flax seed rather than just the oil because of the benefits of the fiber and other nutrients in the whole seed.



Garlic or garlic supplements are another cholesterol-lowering addition you can make to your diet. If using fresh garlic, let it sit for 5 minutes or so after chopping, before you cook with it. Heat destroys enzymes activated by chopping that form beneficial compounds in the garlic. If you use a supplement, take 600 to 1200 mg a day divided into 2 or 3 doses.



The plant sterols, beta-sitosterol and beta-sitostanol both lower cholesterol by blocking the absorption of ingested cholesterol. They are available as supplements, and also are included in spreads like Take Control or Benecol.4



Taken together, these recommendations will not only lower your cholesterol, they'll contribute to your overall heath and vitality. No statin drug can make that claim.



Finally, if you are taking a statin drug, I believe it's absolutely mandatory that you supplement with CoQ10. This compound supports cardiac function and statin drugs block its production. Take 100-200 mg a day.



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life.


Yours in good health



Any questions?



Ask Glen!


Friday, September 12, 2008

Clean House Can = A Fit Body






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Q.Glen, Does House hold chores count as exercise?




A. Dust off those unwanted pounds by cleaning your house. Vacuuming, dusting, sweeping, brooming and mopping are all great exercises. If you've never thought of cleaning as a workout, then think again. Next time your house is in need of some tidying up, take a moment to become aware of all the lifting, squatting and stretching it takes to get it sparkling. Make it a point to keep your house spotless by cleaning away your pounds




Glen's Bottom Line: Get moving!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any questions?

Ask Glen!

Wednesday, September 10, 2008

Grow A Great Body!







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Q. Glen, Does yard work count as Exercise?


A.Yes! Stop searching for a great workout and step into your own backyard. A day of heavy yard work will not only leave your neighbors jealous of your beautiful lawn, but also of your fit body. Mowing the lawn, raking leaves, gardening, shoveling dirt and picking weeds result in big-time calories burned. Another great bonus of using yard work for exercise is that you simply get to enjoy the fresh air and being outdoors.


Glen's Bottom Line: Get Out doors and Do Some Yard Work & Exercise!



Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?
Ask Glen!

Tuesday, September 9, 2008

Muscle growth without steroids! How to raise your testosterone naturally




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Q. Glen, I want to grow my muscles and raise my testosterone without Steroids or test boosters?

A. You can get huge muscle growth without steroids! Here are some top tips on how to raise your testosterone the natural way.


Testosterone- The principal male sex hormone that is produced by the Leydig cells of the testes in response to utilizing hormone (LH) secreted by the pituitary gland. It is also produced by the adrenal cortex in both males and females. Its chief function is to stimulate the development of the male reproductive organs, including the prostate, and the secondary sex characters, such as facial & body hair. It encourages growth of bone and muscle, and helps maintain muscle strength.


There are THREE ways to increase your body’s natural production of Testosterone through Diet, Herbs and Exercise.


But first you need to know if your testosterone levels are actually even low at all. Normal testosterone production is about six milligrams per day. The normal level of testosterone in your bloodstream is between 350 and 1,000 nanograms per decilitre (ng/dl). Those quantities silently start to wane around age 40. You lose about 1 percent a year - a harmless decline in the short term, but a cause of obesity, brittle bones, muscle loss and impotence by the time you reach your 60s -- if you live that long. Testosterone levels in the low range (a blood serum score below 350 ng/dl) could increase your chances of dying of a heart attack.


Here is the top 10 list of symptoms that your testosterone levels could be low:Depression, Fatigue, Low sex drive, Irritability, Loss of facial/body hair, Thinning and wrinkling of skin, Weight gain, Weakening of bones, Gradual decrease in the size of the testes and Weakening and decrease of muscle strength & size.


Eventually, imbalances of testosterone can set the stage for the development of even more serious diseases. Low levels can disrupt the body's blood sugar metabolism, leading to obesity and diabetes. Chronic deficiencies may also promote the early onset of osteoporosis and heart disease. Testosterone levels are at their highest normally during a man’s early twenties and naturally decline with age, gradually declining to about 20% of their maximum. While you are almost assured to have diminished testosterone at an advanced age, a number of other factors are now known to accelerate testosterone loss at early ages.

Stress, physical inactivity, excessive training, illness, smoking, alcohol and the use of both prescription and "recreational" drugs, can contribute to less than ideal levels of testosterone. All of these things are pervasive in our society and have contributed to the onset of the low testosterone syndrome.


Top Ways to boost your testosterone levels-Oysters- Oysters should top your list because they're packed with the mineral zinc. Zinc does many important things in the body, but one of them is to help create more mucle and thereby boost testosterone levels.

Eat Meat-Although science doesn't know why, evidence suggests that eating meat boosts testosterone levels. In one study, two groups of men pumped iron for 12 weeks; one group ate a vegetarian diet and the other a meat diet. Strength improved by the same amount in both groups, but only the meat eating group enjoyed marked fat loss and muscle gain. If you decide to eat meat to bulk up, avoid fatty red meat, pork and lamb which are loaded with saturated fat and instead choose fish, poultry or lean cuts of beef.

Eggs- The egg yolks especially contain some important building blocks for testosterone. For example, egg yolks contain cholesterol and testosterone is produced from cholesterol. Now, before you think you're going to clog up your arteries, don't be too concerned. Most people don't realize that actually 85% to 95% of your cholesterol is made by your liver, and not from the foods you eat. Eggs yolks are also jam packed with other crucial nutrients and vitamins.

Garlic- is one of the the best natural ways to raise testosterone levels because it contains a strong compound called allicin that can increase the levels of testosterone hormone. Allicin breaks down easily, so make sure you eat real garlic -- don't take supplements which often don't have any active allicin left.

Eat Nuts-It's not really understood why this happens but some scientists believe that the monounsaturated fats have a direct effect on the testes. Nuts, olive oil, canola oil and peanut butter are all good sources.

Broccoli and Cabbage- seriously, these can be great natural testosterone boosters because they contain Indole-3-carbinol. Now before you get scared from the sound of that, just know that Indole-3-carbinol can lessen estrogen in your body. Estrogen is a female hormone but men also produce it too -- and women also naturally produce testosterone too by the way. Too much estrogen can lead to more fat and reduce muscle -- and since muscle is so important for healthy levels of testosterone, having elevated estrogen is no good.

Eat Nuts-Studies found that men who ate diets rich in monounsaturated fat - the kind found in peanuts - had the highest levels of testosterone. There you have it. The best natural ways to raise testosterone levels if you want to focus on diet.


Avoid Alcohol- affects the endocrine system, causing your testes to stop producing the male hormone.Avoid Soy- isoflavones found in soy, such as genistein may be indiscriminately targeting valuable testosterone while doing the work of eliminating bad estrogen.


Lose One Pound a Week. What you DON'T want to do is starve yourself while exercising like a madman. One of the many reasons this stops working in your 30s, when your natural testosterone levels start dropping, is pretty simple: Cutting your calorie intake by more than 15 percent makes your brain think you're starving, so it shuts down testosterone production to wait out the famine. "There's no need to reproduce if you're starving," explains Thomas Incledon of Human Performance Specialists in Plantation, Florida. Ironically, this dive in circulating testosterone stops you from burning body fat efficiently, so you're actually thwarting your hard efforts to melt that tire off your gut.



Skip Atkins. Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes. Your protein intake should be about 16 percent of your daily calories. So, if you're the average 170-pound man who eats 2,900 calories a day, you should eat about 140 grams of protein daily, which is about the amount in two chicken breasts and a 6-ounce can of tuna.


Don’t Smoke- Smoking can also hasten the deterioration of Leydig cells, and cause testosterone levels to drastically decline even faster. The cadmium in smoke interferes with zinc metabolism and can accumulate in the testicles. Without enough zinc, testosterone levels are low. Marijuana also decreases testosterone and libido.Avoid Caffine-Research has shown that excessive consumption of caffeine causes a significant loss of several vitamins and minerals, including vitamins B and C, calcium, iron, and zinc.



Herbs- No herb out there can directly boost your testosterone, but some can indirectly help your body make more of this vital hormone. Arguably, the best one is called tribulus terrestris. Clinical studies have shown tribulus to boost strength and stamina. Athletes and bodybuilders use it, and it's available without prescription in supplement form. How does it help to increase testosterone? In simple terms, our bodies have something called luteninizing hormone, which we will refer to as LH. LH has a role in commanding the body to make more testosterone. LH gradually slows down and diminishes as we age. Tribulus terrestris can naturally boost levels of LH -- the increased LH then leads to healthier testosterone production once again. Workout-To beef up your testosterone levels, the bulk of your workout should involve "compound" weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. For example, studies have shown that doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, even though the effort may seem the same. Throwing around 5-pound dumbbells won't help you affect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percent of your one-repetition maximum. A Finnish study found that this workload produced the greatest boosts in testosterone.



Sleep-Sleeping less than seven to eight hours a night can screw up your circadian rhythm. That's why its no wonder your testosterone levels are higher in the morning after a good night's sleep. So if your work or social schedule keeps you stooped in perpetual jet lag, don't be surprised if you stop craving sex.



Another study suggests that male patients who suffer from obstructive sleep apnea produce lower levels of testosterone, resulting in decreased libido and sexual activity. Researchers found that nearly half of the subjects who suffered from severe sleep apnea also secreted abnormally low levels of testosterone throughout the night. Previous research had failed to establish a scientific link between decreased libido in men and OSA, because the studies only measured testosterone levels upon awakening.


Glen's Bottom Line:

In conclusion, if you follow the above tips you'll boost your testosterone levels naturally, increase muscle size, get stronger, feel better physically & mentally while slowing down the aging process.


Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?
Ask Glen!


















Friday, September 5, 2008

Ink A WeightLoss Deal!






Ask Glen!



Q.Glen, I Keep losing focus and insight on my goals in the gym ! Any suggestions?


A. If you really want to get in the best shape you've ever been in and stay that way, then pick up the most powerful fitness accessory there is: a pen. A fitness journal will help you clarify your goals and stay on track with your progress. Writing down your workouts will also help give you a clear idea of your weaker and stronger areas. You can eliminate what's not working and improve on what is working for you.



Glen's Bottom Line! Keep A Journal!

Any personal health questions or problems mental or physical or before starting any diet or exercise program.

Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."

Yours in good health

Any questions?
Ask Glen!

Thursday, September 4, 2008

Spot Training! Say No!





Ask Glen!



Q. Glen,I want to loose just the fat in my stomach ! Should I do a lot of weighted abdominal exercises?

A. While most of us have a certain body part we would like to work on more than others, there is no such thing as spot reducing. When you do a specific exercise for a specific part of your body, the muscles of that particular body part will develop and get stronger and grow bigger, but it will do nothing to get rid of excess fat. The best and only way to take off any extra unwanted fat from trouble areas is through sensible eating coupled with moderate exercise.


Glen's Bottom Line! Eat Right! Do Cardio! Burn Fat!



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Wednesday, September 3, 2008

Sit ups! Why you should you stop





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Q. Glen, Should I do a Lot of sit ups to get that 6 pack abs?



A. If you're ready to get rid of your love handles and replace them with rock-hard abs, then go easy on the sit-ups. Doing a million crunches or sit-ups will leave you with a super-sore gut instead of the super-sexy six-pack you're striving for. Overdoing sit-ups will just put strain on your muscle and could end up hurting your back. One set of 10 properly done sit-ups is good for a beginner. As you get better, add another sit-up, then a few more sets.



Glen's Bottom Line!: Eat Green and watch your daily caloric intake.............................. ( Its how much you eat! )



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

Tuesday, September 2, 2008

Order Please!





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Q, Glen, Which Muscle Group Should I Work Out First?



A. There are benefits of working out muscles in a certain order. Training large muscle groups first when your energy level is the highest usually works best. These muscles include thighs, chest and back. The smaller muscles like forearms, biceps and triceps should be saved for last. Strengthening your muscles through resistance training offers many benefits and may make it easier to do your daily routine.



Glen's Bottom Line! Work Your Primery Muscle Group First Followed By Your Secondary Group! ( Biggest Group First )



Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !



My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?
Ask Glen!

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About Me

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!

AskGlen@aim.com