The Must know Info on Allergies

Peanuts could lead you breathless, a bowl of pulses may cause swelling of the tongue and throat, or a fish preparation may lead to redness of skin and an incessant rash. The list is endless, and these are just a handful of the common allergies that people suffer from. While their occurrence may be common, what really makes the task difficult is that there is no cure for an allergy, and the only way out is by preventing the intake of food that causes allergy.

Simply defined, an allergy is intolerance of the immune system to specific foods. You are allergic to food when your body reacts adversely to it, thereby producing excess histamine, which triggers a cascade of allergic symptoms that can affect the respiratory system, gastrointestinal tract, skin or cardiovascular system.

Although an individual could be allergic to any food, such as fruits, vegetables and meat, it’s protein-rich food that more than 80 per cent of the people are allergic to.

You could either be allergic to specific food items, or preservatives. In case of food, allergies are generally caused by protein rich food stuffs like peanuts, fish, egg, soy, wheat and pulses.

While an allergy may develop at any age, there is no specific cure, which can be prescribed. Doctors prescribe anti-histamine drugs and may even have to inject steroids in severe cases, but these only subdue the effects after an allergy has occurred. There is no long-term cure or means to get rid of any allergy and the only way out is to prevent the intake of food that causes the allergy.

The symptoms vary from urticaria - red patches, indicating excess of blood supply to that region of the body, to general body rash and itching. In severe cases it may lead to breathlessness and angioneurotic oedema, where the wind pipe is blocked.

Patch test to find out the specific food that causes allergy exist. These are restrictive in nature and can only test allergy to 50 to 100 food stuffs. The method of exclusion serves best. Doctors recommend maintaining a diary. Once you know that you are allergic to something, start recording everything that you eat in a diary. It will be easier to detect the particular food whenever you develop symptoms next.

Once you determine what you are allergic to, it is important to learn to read food labels and thereby avoid eating food that you are allergic to. The dictum, prevention is better than cure, works best in case of allergy.

Symptoms of an allergic reaction

Symptoms typically appear within minutes to two hours after a person has eaten the food to which he/she is allergic.

1. Tingling sensation in the mouth

2. Swelling of the tongue and throat

3. Difficulty in breathing

4. Vomiting

5. Abdominal cramps

6. Diarrhea

7. Drop in blood pressure

8. Loss of consciousness

Symptoms may be mild or very sever, depending on how much of the food you have consumed and extent that you are allergic to it.

How Diabetics Can Live to be 100 Years Old

The biggest threat to longevity is high blood sugar and insulin. Known as type II diabetes - or more accurately insulin resistance - it has become a nationwide epidemic that steals 11 to 20 years from a person’s lifespan. It is one of the main culprits behind depression, obesity, heart disease and even cancer. Understanding two simple facts about the pandemic killer may help you avoid it - and live to be 100 years old rather than 65 or 70!

Fact #1: Anti-Diabetic Drugs like Avandia and Actos are Deadly

To curb the threat, family physicians are madly prescribing Avandia and Actos in hopes of reversing type II diabetes - total sales have reached over $4 billion annually. Unknown to most, Avandia users have a whopping 30-40% increased risk of heart attack and other heart-related adverse events (heart failure) compared to patients treated with placebo. (1) This side-effect is partly due to the drugs ability to lower "hemoglobin."

Hemoglobin is used by the body to transport oxygen throughout the entire 100,000 miles of adult veins, arteries, and capillaries. Without it, a condition known as "ischemia" sets in. This is a fancy term for "suffocation." Clinically, heart attack or heart failure can result from the lack of oxygen.

Actos belongs to the same class of medicine as Avandia - glitazones. Not surprisingly, it carries the same risks. Health Canada sounded the alarm as early as 2001! But the danger is being hidden from the American public.

Commenting on the unannounced danger, the U.S. Congress stated that the, "FDA’s apparently callous disregard for the safety of diabetics taking Avandia is very reminiscent of the Agency’s failure to move on Vioxx when substantial safety signals first became known. Like Vioxx, Avandia may have unnecessarily risked the lives of tens of thousands of Americans." (2)

Fact #2: Natural Medicine Can Safely Reverse Insulin Resistance

In the process of designing anti-diabetic drugs, Big Pharma surveyed a myriad of natural products to find a "lead compound" that would show them how best to design a synthetic drug. Corosolic acid from the banaba leaf was among the most potent. (3)

Corosolic acid successfully reverses insulin resistance as seen by lowered blood levels of insulin and glucose among users. Rather than promote the natural medicine to the millions who suffer from insulin resistance, Big Pharma has been working rigorously to make a synthetic copycat - so they can monopolize it. They have failed miserably. Fortunately, the natural source is readily available as "banaba leaf" at local health food stores.

Banaba leaf works at the molecular level by fine-tuning the damaged insulin receptor - the cause of insulin resistance. This benefit rests in its ability to selectively initiate a chemical reaction known as "phosphorylation" at the receptor site. In effect, what is "jammed," becomes un-jammed thanks to the banaba leaf. Akin to a key being inserted into a lock, insulin is free to interact with the receptor, thereby triggering the cell to open the doors for blood sugar.

Users of Banaba leaf not only avoid dangerous prescriptions while increasing insulin sensitivity, but they also melt fat and build muscle in the process. This beneficial effect comes from the subsequent balancing of hormones that occurs once blood levels of insulin and glucose are normalized. Men rid their body of excess estrogen and boost testosterone and vice-versa for women. Of course, lifestyle habits such as exercise and minimizing sugar while increasing healthy fat and protein consumption are pre-requisites to the success of banaba leaf.

Closing

Among those populations who live the longest, they thrive courtesy of being ultra sensitive to insulin - naturally. And conversely, those who die the youngest from obesity, diabetes, heart disease, and cancer are grossly insensitive to it courtesy of type II diabetes. Or they are "following doctor’s orders" and swallowing prescription drug like Avandia or Actos.

Easing Hemorrhoids Symptoms

If you suffer from hemorrhoids, you are not alone. Almost half of men and women have hemorrhoids by the time they reach 50 years of age. Although many people suffer, few are willing to talk about them. People who experience hemorrhoids may feel symptoms that can be a minor inconvenience or even up to a major source of pain and discomfort. Usually, most cases of hemorrhoids vanish within a few days but occasionally, hemorrhoids be far more serious and should be treated by a physician as soon as possible.

Hemorrhoids can be caused by several different factors. If you sit at a desk all day long, you are at risk. Staying in one position, especially a sitting position for an extended period of time, puts pressure on rectal muscles. One of the best things you can do is to get up at least once every hour - make sure that you change positions in your chair.

Pregnant women often get hemorrhoids which can be very uncomfortable. Usually this is temporary and they go away after the pregnancy. Some other causes of hemorrhoids include chronic constipation, chronic diarrhea, severe coughing, and even heavy lifting. It is nearly impossible to avoid all of these situations for your entire life and this is why so many people end up with hemorrhoids.

There are basically two kinds of hemorrhoids: external and internal. External hemorrhoids can be very itchy and cause a painful burning sensation. They are very uncomfortable and should be treated as soon as possible. Some people feel embarrassed if they suspect they have hemorrhoids and therefore avoid going to the doctor. However, if they don't go away you are only torturing yourself by not getting them treated. Worse yet, they can turn into thrombosed hemorrhoids which can be extremely painful.

While internal hemorrhoids are not as hurtful as they are inside the rectum. It is quite possible the only indication that you will have is blood in your stool or toilet bowl. But this does not mean that they are not serious. They also have a serious nature because sometime their symptoms are the same as those of colorectal cancer.

It's fairly easy to treat hemorrhoids. External hemorrhoids can simply be treated by using a topical creams or ointments. The cream helps to shrink the hemorrhoids as and can be beneficial in relieving pain, burning, and itching. A warm bath is also therapeutic. However, it isn't enough to merely treat the hemorrhoids. If you don't address the problem that caused them in the first place you'll end up with more.

It should be fairly easy to determine why you have hemorrhoids, but it could be a combination of things. For example, if you don't get enough fiber in your daily diet as well as work at a desk job, you will need to address both factors. Talk to your doctor about ways to get more fiber into your diet since this should be a fairly easy task.

Hemorrhoids are not something that people like to talk about but now that you know how easy it is to get them and how many people actually have them, seeing your doctor about hemorrhoids shouldn't seem so bad. Dealing with your hemorrhoids and the causes of them will help you to avoid the painful and uncomfortable situation of them recurring throughout your life.

Streamlining Sleep Apnea Diagnoses

Sleep Apnea diagnosis or sleep studies can now be carried out in two phases in a single night, making it more cost-effective and efficient. However, for a split-night study to be successful, certain criteria must be fulfilled, which includes having the patient fall asleep promptly. It is necessary for patients to have specific sleep hours documented before doctors are able to conduct an effective sleep apnea diagnosis. Although a split-night study is the preferred and better option compared to traditional diagnostic methods, its success rate is very low, at less than 30%. This means that most people will still need to fall back to the traditional method of testing or resort to testing over two nights instead of one. A lot more research is required in order to make the success rate of sleep apnea diagnosis much higher. The article below details the kinds of tests carried out for split-night studies and the criteria used for the diagnosis.

Doctors perform sleep studies or polysomnography (PSG) to diagnose sleep related illness or symptoms. Traditionally, patients have a diagnostic study performed for an entire night to diagnose obstructive sleep apnea (OSA). Once the doctor confirms OSA, he sets up a separate therapeutic study. During this second study the doctor adjusts (or titrates) continuous or bilevel positive airway pressure (CPAP or BiPAP) to levels that eliminate or significantly reduce the number of respiratory abnormalities (apneas and hypopneas).

Doctors perform therapeutic PSG with CPAP titration if patients have a diagnostic study demonstrating an apnea-hypopnea index (AHI). They may also perform it if the patient’s respiratory disturbance index (RDI) of at least 20 events per hour regardless of symptoms or an AHI/RDI of 10 events per hour associated with excessive daytime somnolence (EDS).

To reduce costs and improve efficiency many centers now combine the diagnostic and therapeutic studies into a single night, called a split-night study. Research by Yamashiro and Kryger, as well as Rodway and Sanders have demonstrated the effectiveness of this strategy especially in patients with significant elevations in AHI/RDI. Split night studies are now incorporated into the guidelines for treatment of OSA published by the American College of Chest Physicians (ACCP).

Split-night polysomnography (PSG) divides the patients testing into two phases in one night. During the first part of the night, sleep specialists diagnose obstructive sleep apnea (OSA) and the second half determine the appropriate level of positive airway pressure (CPAP or BiPAP). Medical necessity guidelines for PSG must meet two conditions for healthcare plan payments. The patient must show a respiratory disturbance index (RDI) greater than 40 during the first two hours of testing; or a RDI of 20-40 if associated with prolonged events or significant desaturations. Split night testing has shown to be less dependable in patients with AHI/RDI measurements less than 20 events per hour. Some doctors have been successful utilizing a split night strategy in patients with AHI/RDI as low as 10 events per hour if associated with EDS, impaired cognition, mood disorders, or documented hypertension, heart disease, or a history of stroke.

There is good evidence that split-night studies can be used under these guidelines. The challenge is that the patient must fall asleep promptly and demonstrate an elevated RDI early in the evening. Only about 25-30 percent of patients have successful split-night studies. The patient must have at least two hours of sleep documented in the diagnostic phase of the study with the documented increase in AHI/RDI. At least three hours of time is necessary for the therapeutic phase.

If the RDI is elevated early in the sleep cycle, then the patient is awakened. The specialist places a pre-fitted CPAP mask on the patient and then patient resumes sleep for another three hours as the pressure is titrated to eliminate the respiratory events. That is, the first part of the split study is diagnostic, and the second is therapeutic.

When a split-night study cannot be accomplished, then a therapeutic titration study is indicated. There is no specific timeframe for the performance of a titration (therapeutic) study after a diagnostic study. It should be done as soon as is practical.

Requesting a split-night study is a very cost effective strategy. If 100 percent of the studies in a practice or sleep lab were done by means of separate diagnostic and therapeutic studies on two separate nights this would indicate that the recent recommendations regarding the effectiveness of split night studies were overlooked. Seventy to 75 percent of studies may require two separate nights.

Include a specific statement about why a split night study could not be accomplished helps in the patient’s file to indicate the necessity for a second study.

Natural Relief For Arthritis And Joint Pain?

The years of teaching high impact aerobics are catching up with me. Sure it's been great for the ticker, but the knees on the other hand are showing signs of age and making icky noises. What my Physical Therapist friends call "creep" and "crepitus" (which is just nice technical way of saying "grinding") had become loud enough to be heard by the naked ear! At the rate I was going - I was sure I'd need a knee replacement by 40. Of course this just won't do. So I've taken to doing leg extensions regularly and… taking glucosamine.

Glucosamine - What's That?

"Glucosamine" is a natural constituent of cartilage which has been shown to stimulate the production of connective tissue! In more technical terms, glucosamine is considered an "amino sugar." An amino sugar is the component of a carbohydrate which does not contribute to the body's energy - instead it gets incorporated into body tissues, forming such structures as tendons, ligaments, bones, skin, nails, eyes and heart valves.

What is Glucosamine Used For?

Glucosamine supplements have been used most recently (according to the research I consulted) for everything from joint pain to connective tissue repair. It's best know for its contribution to tendon and ligament support, for building joint cartilage as well as reducing destruction of cartilage. It has also shown promise in reducing inflammation due to asthma and bursitis, lessen the incidence of food allergies, tendonitis and skin problems! As if that isn't enough - what I find most exciting about glucosamine is its use in relief of osteoarthritis and rheumatoid arthritis.

How Glucosamine Works

It's fairly basic. We produce less glucosamine as we age, therefore our cartilage has difficulty retaining water. Depletion of this fluid, which ads "cushion" to the joints and other tissues, can create everything from joint pain to arthritis. Glucosamine (together with its counterpart chondroitin - another naturally occurring substance) - helps to counteract this water loss as well as restore cartilage.

Side Effects

So What's the bad news? I always want to know. Here's what I found: Since these substances are naturally occurring - they work on the body differently than synthetic drugs (think Prednisone) or anti-inflam's like Naproxen. This said - it takes a while to notice signs of joint help - more than likely it could take up to a year of regular supplementation before the benefits take hold. Once they do, however, 50% of all regular users have reported definite decreases in symptoms of joint pain - I will let you know! The only other downside I could find to the glucosamine/chondroitin complex users were nausea and heartburn - although they are rare and counteracted by eating prior to supplementation.

How To?

As I've just stated, always take the glucosamine/chondroitin complex with meals to avoid side effects. I take one, 500 mg tablet once a day. Dr. Mindell (I am a big fan of his work: see below) recommends taking just 1-3 500 mg. tabs daily for three weeks (to get a boost), then take one, 500 mg. tab daily.

My Usual Disclaimer:

As always, please check with your healthcare provider before supplementation - discuss with him/her any medications you are taking to avoid interactions. Although herbs and other naturally occurring substances are considered "food" (simply because they can't be patented and trademarked thus cannot come under scrutiny of the FDA) they are still very strong substances in the body and should not be taken lightly! Check out more literature - educate yourself!

The Low Glycemic Index Diet And Its Benefits For Diabetics

The popular Low Glycemic Index Diet is certainly nothing new and is proven to work both as a weight loss plan and in controlling diabetes. An astounding number of Americans currently suffer from diabetes, a good majority of which experience symptoms due to improper weight management.

This Lower GI Diet is especially helpful to diabetics because it incorporates foods with a low Glycemic Index to control the amount of sugars and carbohydrates your body is forced to regulate. If you have been diagnosed with diabetes or are looking to create a healthy lifestyle and manage your weight, speak with your primary physician about beginning a proper Glycemic Index Diet.

The best benefits of starting a Glycemic Index Diet for diabetics include:

The inclusion of some carbohydrates:

Individuals with diabetes are severely discouraged from beginning a diet that restricts the intake of carbohydrates. Even though your carbohydrate level should be monitored since your body turns most carbs into sugar, every adult diet should include at least 130 grams of carbohydrates each day. These carbohydrates work as fuel for the body, providing you with much needed vitamins and minerals to maintain a healthy lifestyle.

The controlling of your diabetes with a Glycemic Index Diet alone:

If you have been diagnosed with Type 2 diabetes, usually associated as a major side effect from being obese, you may be able to control your condition without medications or injections. By carefully monitoring your Glycemic Index, you can work to control what food items your body must work to process. Since this diet only includes foods that can be successfully processed by a diabetic’s body, your body will not have to try to process foods that can be potentially harmful.

The quality foods included on the Glycemic Index Diet:

The foods allowed on the Glycemic Index Diet are wholesome and healthy. Many fresh fruits and vegetables are included in the diet, as well as whole grains and lean meats. This diet will allow you to eat healthy, and therefore to lead a healthier lifestyle. Furthermore, many of your favorite foods are on the Glycemic Index Diet list, so you can still enjoy the occasional treat.

The prevention of other diseases:

The Low Glycemic Index Diet also affects the body in the prevention of other diseases besides diabetes. Many individuals at risk for heart disease should look into starting a Low Glycemic Index Diet to protect themselves against this deadly disease. Researchers have found that a Low Glycemic Index Diet works better against preventing heart disease than a traditional low fat diet, and it is much more effective than the popular low carbohydrate fad diets.

Before you begin any diet or lifestyle change, be sure to contact your primary care provider. Speaking with this professional individual will allow you to completely understand the correct way of beginning the diet and ensure the diet will work best for someone in your situation. Furthermore, you will want to address any potential medical problems that may result from beginning a Low Glycemic Index Diet to ensure that you will remain healthy while seeking to begin a better lifestyle.

Remember, the Low Glycemic Index Diet is not a typical diet. Instead it is a lifestyle change. Once you begin your trip down this road, you should strive to remain on the diet on a long term basis. If you are a diabetic, you may not be able to allow yourself binges on unhealthy foods without paying a costly penalty, so use this diet to your advantage in controlling your condition.

You Can Do It: Lose Weight Fast

These are 9 things every man should set a goal for. Look up the word "fit" in the dictionary. Does is say anywhere how much a man should be able to lift or how fast her should be able to run? No. So we can't find a real definition of what fit means. Use this as your dictionary and get fit with us. Before you call yourself "in shape" try these rules. Any man can follow in the and if you can't go all the way at first we'll give you what you need to make it there. We say a fit man can bench press 1 1/2 of his body weight. Upper body strength for more then just the actually exercise. You'll look good in a tank top, when that guy at the bar hits on your lady you'll be able to throw his weight around.

You'll never have to worry about him again. Lye down flat on a bench press machine, keeping your feet flat to the ground the entire time. Divide the heaviest weight you've lifted times your body weight.

Score: Less than 1.0: a little weak but we can fix this. 1.0–1.49: Ordinary, you're not that bad off. 1.5 or more: You definitely know what's going on.

You want to strengthen a muscle? The key is to lift fats. Follow these for a few weeks and you'll see how much you've improved.

*Take a weight that's about 40% of what you can lift at one time. Do nine sets of three reps. Don't forget to rest about 50-60 seconds between sets. Lower and raise the bar as fast as you can, changine your grip every three sets. Example :start at 16-20 then 20-24 inches apart.

*About three to four days after do three sets of flat, incline or decline barbell presses with the heaviest weight you can lift (six times).

*Press you head into the bench as you are lifting. Doing this will ensure that your spine is perfectly straight. Pushing your head into the bench activates neck extensors.

A man in shape can run a mile and a half in 11 minutes. Your body's ability to give oxygen to your working muscles shows that you're in peak performance. Doing exercises regularly (running) lowers your cholesterol and keeps your body fat to a minimum. This is good for prevention of heart disease. Run a mile and a half as fast as you can (try to keep on the flat surfaces) If you're trying to achieve aerobic capacity you need to be able to run long and fast.Follow these tips for 6-10 weeks and you'll improve your endurance up to 30%.

*If you need to walk that's okay. Every Sunday take a 40-60 minute run. Make sure that you never feel winded at any time. Like I said you can walk.

*On Tuesday do 4-6 half mile intervals at your won pace. Set a goal. If your goal is to run this in 10 minutes, each interval should be 3 minutes and 20 seconds.Don't forget to rest in-between.

*Thursday do 4-6 up hill runs. Run at a good pace. Take two minutes to rest in-between intervals. For the last interval jog for about 10-15 minutes.

*Split the distance into four 600-yard intervals and run them at a pace that's 10 percent faster than your 11/2-mile pace, resting 1 minute after each.

A man in shape can be able to give a good leap forward. This shows lower body strength and speed. This is good for when you're trying to steal base etc...A man that's in shape should score high for a vertical jump. Grab a piece of chalk when doing this, chalk you fingers and stand flat footed against a wall, Put your chalked fingers as high as you can up the wall and mark it. Without taking a step, dip your knees and swing your arms and jump. The distance between the two marks is your vertical distance. Score:20 inches or less: You're not jumping far enough to lift off the ground. Between 20 and 26 inches: Not too bad but you have room for improvement. Higher than 26 inches: Great job.

*If you want to jump higher you'll have to practice it.
*Stand on something that's about 12" off the ground and step off the box. The minute your feet touch the ground jump as high as you can. Keep repeating this about 5 times.

*Do four more sets, rest 30 seconds between sets.

*Never use your first jump to score. You're just getting started. When it comes to strength, your lower half is your better half. Your butt and leg muscles are the root of your body.You need your lower half for almost everything. Get in position in the leg press machine, lower the weight until your legs are bent about 90 degrees then push the weight back up. To figure out your score divide the highest amount of weight you've lifted times your body weight. Score: Less than 1.8: Not very sturdy. 1.8 to 2.2: Not too bad but you can do much better. More than 2.2: Nice leg power, keep it up. Want stronger legs in three weeks? Try this.

* Use a weight that's about 95 percent of the amount you lifted when you first tried. Do 10 sets of one rep, rest for 80 seconds after each set.

*This should be done at least two times a week, and every time you do it take away 10 seconds out of your resting period. period . When your rest period is down to 30 seconds, retake the test and use more weight.

* Before you take the test do a leg press with 20% more weight than what you think you can lift. Lower the weight only halfway before pushing it back up. When doing this your muscles will be expecting a heavier weight. It'll seem a lot easier and you'll be able to lift more.

Swimming is a great workout. It needs aerobic capacity and upper body muscle. Swim as much as you can in 12 minutes. Your total distance in yards will be your score. Less than 500 yards: You're drowning. 500–700 yards: Good but room for improvement. More than 700 yards: Go fishy! There's only about 2 out of 100 people that can swim a quarter mile without stopping. Thats probably because they have poor form and this can greatly affect the way you're swimming.

*Always keep your head straight with your body. *When breathing, I know this sounds weird but breath from your belly button and roll. Don't change the position of your head. You'll float better and use less energy. This way you'll be able to swim more. * Swim 25 yards to practice your form. Begin swimming a total of 200 yards every time you practice. Eight 25 yard intervals. yards Each week add 50 yards until you're swimming at least 500 yards. Bring on 25 more intervals every two weeks, until you can to swim the entire distance without stopping.

How does 40 push ups sound? Tough? Pushups measure upper-body strength .Do you think you can drop right now and do 40 push ups? Try it and see how you do. If you can do this when you really need your upper body strength you'll have it. Get you body on the floor and make sure your arms are parallel to the floor and you shoulders. Start to push yourself up and do this as many times as your body will let you. Score 25 or fewer: not tough enough bud. 26–39: Not too bad but also not too good. 40 or more: Nice bod keep up the good work.

Building an upper body. * Do sets of half the number of pushups that you just did. Rest 60 seconds between sets. When you've done a total of 40 pushups. Example: if you did 12 pushups in the test, you'll need to do seven sets of six pushups.

* Each time you work your upper body do it every four days. Take off 5 seconds from the rest interval. After 12 sessions of this you'll be able to do 40 pushups without resting.

*Time how long it takes you to do as many pushups as you can. Then rest for the same amount of time. Repeat this two to four times. You'll improve your upper-body strength fast.

What does your belly look like? If your belly is growing faster than your kids you have big problems. More fat you have in your belly the greater risk you're at for heart disease. We want you to be a man that's in shape you won't get heart disease. The easiest way to figure your risk level is to do a comparison of your waist and hip measurements. Get a measuring tape and measure your waist at the narrowest point. Measure the distance around the widest part of your butt and hips. Divide your waist measurement by your hip circumference to find out your risk level. Score 0.92 or higher: You're not doing too well. 0.82 to 0.91: Not bad but room for improvement. 0.81 or less: Good going Arnold.

To lose this extra weight you will have to exercise and eat good foods Which probably mean you'll have to go on a diet. Try this, take 250 calories out everyday and burn away 250 calories a day with exercise. That's 500 calories in one day. You're going to do great! 250 calories is about the same as a 355 ml can of Coke and two handfuls of chips. If you want to burn the same number of calories through exercise, try lifting weights for 30 minutes, walk 2 1/2 miles, whatever you're doing it has to get your heart rate up above normal. Only allow so much inside you. Watch your carbohydrates. Which you eat after 5 p.m. As the day goes on your body will store what you eat and turn it into fat.

Whether you're chasing a man who has robbed an elderly lady or running just because you want to see how fast you can go, every now and then a man just needs to test himself. Is it possible for you to do 300 yards in 60 seconds? If so, you have the speed you need for about anything. Run as fast as you can. Do this 6 times, for a total of 300 yards. Score More than 70 seconds: Way too slow bud. 60 to 70 seconds: Keep trying you're on the road for improvement. Less than 60 seconds: Fast as lightning.

*Run at 85% of everything you've got for 1 minute. *Then run at a lower pace, maybe 40% of everything you've got. Alternate between speeds for about 20 minutes. *Try this on a hill to get even better results.

Run as hard as you can each time you push off the line for your first three steps. Run though the middle area of each 25 yard run. Try and keep the same speed you gained from your sprint. This will help your speed alot. Beginning and stopping parts of the run are where most guys give up. Getting started is the hardest part and is much more.

We're not telling you to be a gymnast but you do need to be a bit flexible. even to tie your shows. If tying your shoes is already a problem for you listen up. Flexible muscles will help keep you moving at whatever it is your doing. Research shows from the ages 35-50, an average man's flexibility has gone down by 25 %. Without flexible muscles you can be heading into a bit of trouble. Here's some tips to help you make yourself a bit more flexible.

*Measure out 15 inches on the floor. *Sit down with your legs out in front of you and have your heels at the edge of the tape. *Place both hands on top of one another and reach towards your feet. Reach as far as you can without bending your legs. The score will be set by if you reached your feet or not.

Score Less than 15 inches: You're in need of some yoga. 15 to 17 inches: Room for improvement. More than 17 inches: You're great at this. Show me more little gymnast!
Completely relax yourself and your muscles will be more receptive to being stretched.

*Put your left leg on a step or whatever is near you thats almost as high as your waist. Have your leg straight and lean forward, as far as you can go and still being comfortable.

*Keep leaning as you're bending your knee, push the heel of your foot into the bench for 10 seconds. Relax and put your leg straight. Just from doing this every few days you'll be able to lean forward more then when you first started. than when you started. When doing this try and hold the position for 20-30 seconds.

*Do this three times. Going forward more each time.
* Always do a few little stretch before any exercise. Stand and put the heel of you foot on top of a ball. Have your leg straight and have them out in front of you. Don't move your body but try and move your foot in a circle motion. This will relax your leg muscles.

It's been told that a man that's in shape can throw a basket ball 75 feet from his knees. Here is why this is important, throwing for a certain distance measures all of your upper body strength. A man in shape should have a strong arm. Not just to throw a ball but also to kick some ass if he ever need to. Kneel on the court and throw the basketball overhand as far and as hard as you can. Score Less than 60 feet: I think you need a new arm. 60 to 74 feet: Need improvement but okay. More than 74 feet: You're on fire!

Tips on how to make your upper half strong. Try doing some single arm presses .This will improve upper-body speed and strength. *Get a dumbbell with a grip on it and hold it in your left right hand. *Stand with your feet parallel to you shoulders have your knees bent just a bit. Pull that dumbbell right up in the air and bent your knees a bit. Then get back up. *When pulling up move the weight in an arc over your upper arm until the dumbbell rests on the top of your shoulder. Make sure your upper arm is still parallel to the floor. Bent your knees again and go. * Push the weight over your shoulders until your arm is fully straightened. Start again but switch arms. *Do this two days week and rest for three days. Do three sets of four reps with a heavy weight in one of the workouts. Do eight sets of one repetition with a much lighter weight(30 % of the heaviest weight you can lift in the other arm.) *Try throwing the ball on a 40- 45 degree angle.