Male-Specific Nutrition & Exercise Advice
Male-Specific Nutrition & Exercise Advice
Each of these revolves around fitness and nutrition, and Gatlin and Williams provide their advice to get you started:
1. Recognize how important testosterone is for general health “Testosterone is the androgenic sex hormone responsible for hair growth, muscle mass and strength, sex drive, sperm production, bone density, fat distribution, and more,” according to Gatlin. Between the ages of 30 and 40, testosterone levels naturally begin to drop. While some decline is normal, several behaviors and health conditions can cause these levels to drop even farther.
2. Enjoy the advantages of exercise
Among the advantages of fitness are:
- Controlling weight
- Reduce cholesterol, blood pressure, and other factors.
- decreased chance of developing a number of long-term health conditions, such as metabolic syndrome, heart disease, type 2 diabetes, some types of cancer, and more
- More robust muscles and bones
- Enhanced mental well-being
- Increased mobility
- Longer odds of surviving with less joint pain
3. Fulfill your protein requirements
Amino acids are produced by the breakdown of protein, a complex food. These molecules are involved in many bodily functions, such as nutrient transport, tissue formation (including hair development), and muscle maintenance.
“Total protein needs per day vary depending on a man’s weight,” Gatlin states. “Rather than getting caught up in complicated calculations, I recommend just trying to eat 20 to 40 grams of protein at each meal of the day — with most men only needing around 25 grams per meal.”
4. Keep your weight in check
It’s not just weight that’s concerning, Gatlin stresses.
“Specifically, it is fat accumulation around the waistline that we’re most worried about,” Gatlin states.
(Related: How to Reduce Belly Fat and Why It’s So Dangerous)
This physiologically active fat, also known as visceral fat, secretes hormones and other chemicals that are connected to a number of chronic illnesses, including as type 2 diabetes and heart disease.
The first step in lowering your waist circumference is eating a well-balanced diet, but exercise is also crucial. Furthermore, Gatlin maintains simplicity in a world full of fad diets by endorsing the Mediterranean diet, which is actually more of an eating pattern than a diet.
5. Recognize your bodily type
“We’ve all met the guy who barely works out and looks like a bodybuilder,” Williams says. “Everyone has encountered the guy who works out frequently but rarely displays it. Usually, this boils down to how each man’s physical attributes fit into a particular category.
The following are the three primary body kinds and their traits:
Ectomorphs are naturally lean and slender, having little muscle or body fat.
Mesomorphs have moderately large bodies and arms and legs that are inherently strong.
Endomorphs have thicker bones, wider waists and hips, and a propensity to put on weight quickly.
6. Limit refined carbs and added sugars
“Refined carbohydrates, including added sugars, decrease testosterone levels,” states Gatlin. “Consumed in excess, they can also lead to weight gain and a number of chronic health conditions, including high cholesterol, high blood pressure and type 2 diabetes.”
Men should consume no more than 36 grams of added sugar per day, according to the American Heart Association.
The obvious sources include candy bars, sodas, and cookies. However, some foods that you may not be aware have added sugars are:
Energy drinks
Coffee beverages
Some cereals, even the so-called “healthy” ones
Various condiments, including ketchup
A few salad dressings