Men’s Fitness Facts 21 to 30

Welcome back to our Men's Fitness Facts series.  Today, we reveal facts 21 to 30 for your enlightenment and consideration.

1. You can spend a lifetime within the same 5-10 kilogram weight range with some simple lifestyle changes.  Bulking and cutting dominate the bodybuilding and fitness industry. We bulk to gain mass then try and lose it all to look ripped. Why not just work hard at the gym 4 times a week, eat healthy 6 out of 7 days and look great year round?
2. Any skinny guy can gain muscle.
3. Any fat guy can get ripped.
4. Vitamin D is an under-utilised supplement, especially if you’re not living closer to the equator.  Instead of the recommended 1,000 IU’s daily as it often says on the bottle, we can be taking as much as 5,000 IU’s twice daily to meet our requirements. Vitamin D improves immune system strength and function, it aids in calcium absorption, maintains brain function later in life, as well as a host of other benefits.  Get some sun, or take the supplement and stay healthy and happy. 
5. Building broader shoulders is a great way to appear to have a thinner waist.  That V-shaped torso (X-shaped if you count the legs) is the ideal for men. It’s pretty tough to attain this look if we’re not building width in the chest, back, and shoulder region.
6. Don’t write your own programs.  We all have a tendency to go easy on ourselves. Instead, engage a professional Personal Trainer who has the training, knowledge and skills to help you get what you want to achieve.
   1. Fat Loss
   2. Muscle Building
   3. Get in Great Shape
7. A cold shower after a workout helps speed up the recovery process by flushing out glycogen and other muscle-burning molecules and hormones that pool in your muscles after and during intense exercise.  A cold shower upon rising and before bed helps increase testosterone levels.  Keep your boys cool if you want a healthy sperm count and testosterone levels. Heat kills sperm and hinders our ability to create testosterone. So give your boys some room to breathe.
8. More than 3 cups of coffee a day results in the release of cortisol.  Keep it to 3 or under and you’re good.
9. If running hurts your lower back, try sprints.
10. Exercise boosts brain power.  Not only does exercise improve our body, it helps your mental function.  32. Exercise is also a great way to minimise stress.  Try boxing or a team sport. Team sports are fun, in boxing you get to punch things.

Check back in tomorrow as we continue this series with Facts 31 to 40.