Anti aging Diet and Exercise for Men
Feb 14th, 2010 | By Greg Cambridge | Category: Diet, Exercise, Supplements
If you are looking to find an anti aging diet for men you need a diet which is not only going to promote health and weight loss but also to control hormone levels. A program which reduces stress levels, promotes exercise and supplements missing nutrients. An anti aging diet for men that includes all of these things will help you feel more active, and improve your performance.
There is no simple quick fix. If you are looking for one you may try and you’ll find something that is not good for your overall health picture. To enhance your health and your testosterone levels (and perhaps progesterone and other homone levels) you need to adopt a healthly diet, take supplements, exercise regularly, get proper sleep, reduce alcohol and stress levels. So, it’s a complete lifestyle change you will have to undergo to age well, protect your health and enhance your quality of life.
Nutritional Supplements for Anti Aging:
- A high quality multi vitamin
- A high quality multi mineral formulation
- Zinc 50mg
- Vitamin B Complex 100mg
- Boron 3mg
- Vitamin A 25,000 IU
- Essential Fats – the omegas
- Selenium 200mcg
- Vitamin C – 1000 – 2000 mg per day
- Vitamin E 400 IU
These are general doses of the supplements you need to take. You need to speak to a health care practitioner for the exact amounts of vitamins and supplements you need to have each day.
A healthly diet for Testosterone Enhancement:
Eat plenty of vegetables, especially the dark green leafy vegetables, and other dark colored vegetables such as red and orange peppers. Enjoy plenty of protein in your diet, but avoid processed and refined carbohydrates. Opt for wholegrains when choosing breads and cereals and eat organic when you can. Add plenty of fruits to the mixture, along with a couple of handfuls of nuts each day. Eliminate sugars from your diet. Sugar along with high carbohydrate intake will increase your cortisol levels (the stress hormone) and blunt the healthy production of testosterone and other good hormones required for hormone balance.
Good fats in your diet includes: olive oil, nuts, cold water fish, flaxseeds and other seeds. Add one to two eggs to your daily diet. Lastly, eat five small meals a day which will speed up your metabolism rather than the traditional three times a day. To eat five times a day, try a protein bar or a whey protein drink as a meal if you are in a hurry.
Training for anti aging:
To counteract a lack of physical activity in your life, train at a harder rate for a shorter amount of time. Do not over-exercise as this will decrease your testosterone levels. Why is exercise beneficial for your? Besides keeping your muscles strong and hard, exercising your heart muscle and reducing the overall fat content of your body, working out stimulates the pituitary gland and slows down the breakdown of testosterone.
In strength training, testosterone will increase with strength training in short intense workouts. For endurance training such as swimming, cycling or long distance training, testosterone levels will decrease. Endurance training decreases testosterone levels – testosterone which is needs for recovery and muscle repair.
The recommended schedule for strength training is 45 minutes from three to four times per week. If you want to train for longer, half the time of your workout and do it on another day. Let your muscles rest between working out.
Remember to check with your doctor for both anti aging diets for men as far as exercising, dieting and nutritional supplements you should be taking for optimum health as you age.
