February 23, 2012

Prostate Cancer: It’s Maybe Not As Bad As It Seems?

It’s a truism that doctors make terrible patients. They’re frequently hypochondriacs. They dose themselves with pharmaceutical samples, work extraordinary hours, many are unwell but are in denial.

Micrograph showing a prostate cancer (conventional adenocarcinoma) with perineural invasion. H&E stain.

The exception to this was my boss when I worked in a clinic in a major teaching hospital. Always full of intellectual and physical vigour this acclaimed psychiatrist could be absent from work due to commitments as an expert witness, or when on holiday, but he simply was never ill.

Then one day when I reached the clinic the medical secretaries told me in hushed tones that ‘the boss was off sick’!

Naturally I was surprised but unconcerned. After all we all get the flu from time-to-time.

‘He’s under the knife’, one of them said euphemistically.

‘Oh, I replied’, ‘what’s wrong do you know’.

‘No’, said the other, ‘only that he was called in at short notice – it must be urgent?’

In due course a colleague told me more of what was going on. ‘It’s his prostate’, they said.

Now I thought I knew a little of prostate cancer because years before when working as a 17 year old trainee welfare officer I had met an old guy who suffered with it. A retired farm worker, he advised me one day, as I filled in the form about his medical condition required of anyone going into an old peoples’ home, that I should always pee when I needed to.

“I was out with my grandchildren and their friends one day, and in the back of the car”, he said, “and they wouldn’t stop to let me take a leak. That’s how I must have got it”

“I knowed it wuz wrong, cus it hurt something orrible!”

I couldn’t imagine the boss ever being placed in such an impasse, but I was concerned because the words ‘prostate’ and ‘cancer’ create such a morbid spectre for we males who, unlike women, prefer to watch football and drink beer to being ill.

Prostate cancer tends to be slow in developing and affects men over the age of 50. Although perhaps the most prevalent cancer in men it’s common for it to remain undetected simply because for many there are no symptoms. Treatment options for prostate cancer with intent to cure are primarily surgery, radiation therapy, radio-surgery, and proton therapy. Other treatments, such as hormonal therapy, chemotherapy, cryosurgery, and high intensity focused ultrasound (HIFU) also exist in some parts of the world.

I guess men are sensitive about prostate cancer because it’s part of the reproductive system. We’re notoriously proud of our ability to impregnate right up into old age. Author Saul Bellow, for example, was 84. In the U.K. around 6,489 children a year are born to fathers aged fifty-plus.

It’s one thing to volunteer for ‘the snip’, and quite another to have what many construe to be problems with their ‘wanger’.

No one knows what causes prostate cancer. It’s quite indiscriminate, if you leave aside gender bias.

The test for prostate reminded me of one of my father’s favourite medical terms; ‘Bosfotic’. Today this has come to mean ‘drunk’, but ancient soldiers and sailors, whilst agreeing with the modern meaning’, knew a bosfotic to be ‘the yolk of an egg shot up the bum with a pop-gun.’ No doubt it originates from some kind of enema treatment administered to hung-over, or malingering servicemen by wise physicians who wished to discourage such behaviours, but I digress.

During a biopsy a urologist or radiologist obtains tissue samples from the prostate via the rectum. A biopsy gun inserts and removes special hollow-core needles (usually three to six on each side of the prostate) in less than a second. Prostate biopsies are routinely done on an outpatient basis and rarely require hospitalizations. Most men report discomfort during prostate biopsy.

Early diagnosis depends on having regular physical health checks, or noticing  increased urination at night, difficulty starting and maintaining a steady stream of pee, blood in the urine, (always a bad sign),  or painful urination.

Recent research shows that you are far more likely to be cancer-free if your surgeon has performed more than 250 prostatectomies, (prostate removal to help stop cancer). So if this is proposed you are best advised to ask just how experienced your surgeon is in performing these operations. In men whose cancer is confined to the prostate, surgery offers the best potential for cure, with around a 90% success rate.

We could look at epidemiology, (the wheres and hows of the complaint), but there’s little point unless you’re a doctor. Suffice to say it’s more readily diagnosed, and therefore treated, in westernised societies.

As for the boss – he was back at work within a few weeks of his operation, as bright and energetic as ever. By a strange co-incidence my elder brother went under the knife this month and had his prostate removed. I hope he recovers as quickly as the boss.

Stephen Bray writes in a stream of consciousness, but sometimes is a good read . . .

Extreme Contraceptive? Getting the snip

If you ever read the instructions that come with condoms you will see that they are only 99% effective. I have reached the point in my life where I am sick of fighting those odds, that middle aged pregnancy is scarier than teen pregnancy.

A woman swats away the stork which has brought...

Image via Wikipedia

I love my daughters to bits,  the thought of more children (perhaps some boys so me and the cat are not the only testosterone in the house) is a pleasant one, I come from a big family. Sarah loves kids. Just her own mind you. Everyone else’s are a nuisance and she isn’t interested, with one exception – she loves her God Children and takes an interest in those.

So why is it when contraceptives fail that we go into a blind panic?

Well having 2 daughters and two stepchildren I think part of the panic is to do with “omg we’ll need a bigger house” and “omg babies are so expensive” and “omg in 9 months time I am not going to get any sleep for 2 years” and “omg we’ll need a new car”. The practicalities of another child just wipe away any joy. That sounds a little miserable or uncaring but I am a practical man and the thought of another child (and the work involved) just plain scares me.

That means there is just one option left to us – get the snip.

I know all the fors, more sex as there are no contraceptive worries. Less money spent on emergency contraceptives when the condoms fail. Easier for men to have the snip than a woman to be sterilised…

But what about the “againsts”?

The obvious one is no more children, but what else should I be aware of?

Kev

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Book Review: Get off the Sofa by Dr Andrew Curran

If you want to know how your body works and how to keep it healthy this is a book that will fill you with knowledge. It’s well written with good and as simple as possible explanations of the complex processes within the major organs of the body…

But I’m not sure who this book is aimed at.

Get Off the Sofa: A Presciption for a Healthier LifeI have an interest in health; I exercise regularly and eat healthily, I don’t smoke and as I don’t particularly like alcohol I don’t drink much of the stuff. Would I buy this book? Probably not, because I was already up to speed on the general principles of living healthily, which, it has to be said, isn’t that difficult to grasp or to put into practice.

If you are wanting to lose weight, would you buy this book? Well you should, but probably won’t. There is no comfort in it. It’s a hard, unremitting message. You’ll probably go for some other more comforting approach such as Weightwatchers, or a short term faddish diet such as the F-Plan (remember that?) and give up after a couple of weeks because you haven’t lost the three stone you desperately need to lose.

To make best use of this book you need to have some comprehension of biology, or at least not be afraid to learn some. Despite the author’s statement that this book is his contribution to accessibility, that if you don’t like plain English then don’t read it, the book is stuffed full of technical explanations about the complex processes involved in metabolism.

The second paragraph on the first page dives straight into the deep end, using the Latin names for the various components of the heart. So straight away he’s slipped into school text book mode and probably turns off a sizeable (excuse the pun) section of the population that needs to lose weight.

Curran does have an approach that I’ve not seen before in that, in an attempt to keep the message light hearted, he describes how you can destroy the various parts of the body that are vital for life. He informs in detail what the effects of most people’s way of life will have on the heart, the lungs, kidneys etc.. but I wonder if this will work? In my experience, overweight people are often in denial anyway, so would they identify with being labelled “a health wrecker”?

Again, in an attempt to keep the message light (as well as the reader) the text is accompanied by some cartoons to illustrate various points. These cartoons are so badly drawn in some instances as to be barely legible or comprehensible, a style that I found particularly irritating and again counters his assertion that this is an accessible book. If they were drawn by the author, it’s a good job he’s a doctor; perhaps the fabled doctor’s writing on prescriptions extends to drawing too.

In my view this is a interesting book if you are interested in how the body works and how to keep it healthy. I did learn some new stuff, existing knowledge was confirmed but I got lost in some of the more detailed technicalities… those Latin terms come think and fast in places. You’ve got to be seriously interested in the subject to make sense of it all and he hasn’t managed to write a book for the massive masses. And I’m not sure that an endorsement on the cover from Ricky Tomlinson, hardly an icon of health, is quite the thing.

Neil Fairbrother
Interim Marketing

Ouch! iPhone Shoulder Strikes

Don’t laugh but I have iPhone shoulder. Imagine a frozen shoulder brought on by use, or rather overuse, of the iPhone in my left hand (And no crude jokes please). I am left handed so I hold the iphone in my left hand and the right hand is for… well swinging at my side and keeping balance really.

I first heard of iPhone shoulder at a conference in London last year. Ed Dale explained that he was doing rehab for iPhone shoulder and oh how we laughed. We laughed at his nervous twitch when he mentioned the word iPhone his hand went immediately to his back pocket as if we were talking about a Pavlovian dog response. We laughed when he showed us the exercises his doctor had told him to do. Basically we laughed a lot.

iphone

Image by bizstone via Flickr

I am not laughing now.

The symptoms.

A dull ache in the shoulder area.

A light pins and needles type feeling in the left hand

A pain in the neck when trying to turn head

And yes it is worrying because those symptoms sound like the lead up to a heart attack rather than simple iphone shoulder when you are left handed like I am. For all of you right handers out there it is slightly less worrying of course.

So what can I do?

Luckily for me I used to be a sports therapist back in the day so I know exactly the rehab exercises I have to do. I know I need to do range of motion exercises, strengthening exercises and more. I know I also need to change to the right hand but that is problematic because we are all creatures of habit and that is why RSI injuries happen.

However I already have the main way to get rid of iPhone shoulder here. How did Ed Dale get rid of his iPhone shoulder?

He got an iPad.

I already have one!

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It’s sex, but not as we would like to experience it

I was impressed, recently, with an interview Andrew Lloyd-Webber gave on ITV1’s Piers Morgan’s Life Stories. He was totally frank about his prostate cancer and how it prevented him now getting an erection and having sex. It’s just one of the causes of erectile dysfunction as we get older.

Women have been bombarded by information on how to self-examine their breasts for anything abnormal and, while our prostates are not so accessible, there is no reason why we can’t be sensitive to early warnings like more frequent urinating – often during the night, needing to rush to the toilet, difficulty in starting to urinate (hesitancy), straining or taking a long time while urinating, weak flow or feeling that your bladder has not emptied fully.

It’s amazing that so many of us older men have such low expectations of our quality of life. We are prepared to accept such uncomfortable symptoms as normal and simply not visit our GP to have something done about it. Fear of cancer diagnosis is in the mix there, too, yet rationally, at least, we know that early diagnosis is essential to our survival.

Recently, I had an aggressive onset of eczema. I ‘ummed’ and ‘aahed’ for weeks and it was partly my daughter (Dr Hazel R Dent – thanks Hazel!) who gave me some sound clinical advice and booted me towards the GP: it’s all about hydrating the skin and a careful diet. Be like a woman: be sensitive towards every aspect of your health and don’t accept stoically that you need to suffer silently. The eczema’s gone! Totally.

Technically, the prostate is part of your sex organs. It’s a small gland, about the size of a walnut that surrounds your urethra, a tube that takes urine from the bladder to the penis. The urethra also carries semen during ejaculation. During an orgasm, muscles squeeze the prostate’s fluid into the urethra. Sperm also go into the urethra during orgasm and the prostate’s milky fluid carries the sperm through the penis during ejaculation.

I am now nearly 62 and, although I am fortunate enough to be in good health, I am taking prostatitis-testing seriously. A shocking proportion of men over 70 get prostate cancer, even though most of them will never have it diagnosed or have any symptoms. In the majority (80%) of cases, this is a slow-growing cancer and it may stay undiagnosed because it never causes any symptoms or problems.

There is currently no prostate cancer-screening programme on the NHS. However, the Government is committed to introducing one if, and when, an accurate diagnosis test becomes available and there is a clear treatment process.

It’s up to the individual if they want to get tested but too many of us put off going to their GP, if we develop symptoms, because of fear of a prostate cancer diagnosis. However, survival rates of newly-diagnosed prostate cancer patients have improved from 30% in the 1970s to 80% today. If you have a father or brother diagnosed with prostate cancer, your risk of getting the disease is 2.5 times higher compared to the average man. The risk increases to 4.3 if the relative was diagnosed before the age of 60.

The prostate gland grows quite a lot during puberty and then doesn’t change much until about age 40, when it slowly begins growing again and, in many men, doesn’t stop. Half of men aren’t bothered by their growing prostate. But the others will develop one of three prostate diseases; enlarged prostate, prostate cancer, or prostatitis, or may have more than one.

These are the risk factors:

  • Age: 40 or over for men with a family history of prostate cancer, 50 and above for other men. Most prostate cancers are diagnosed in men over 65, but it is becoming more common in men 55-65.
  • Family history: your risk of developing prostate cancer is doubled if your father, brother, or close male blood relative has or had the disease.
  • Ethnic origin: Africans and Afro-Caribbeans have the highest rate of prostate cancer in the world, at least twice as high as caucasian men.
  • Diet: eating a diet that’s low in fibre, and high in fat and red meat, has been shown to increase a prostate cancer risk.

In some cases, the prostate cancer cells can grow quickly and move outside the prostate, spreading the cancer to other parts of the body, such as the bones.

It is not always cancer, of course: an enlarged prostate can be due to benign prostatic hyperplasia (BPH) and surgery is a routine therapy for this common condition.  Medication is now commonly prescribed first but can be a somewhat dangerous substitute for an herbal remedy, as at least half of all pharmaceuticals are. The classic herb quoted in this case is the saw palmetto berry.

If there were a mineral that could be as important for the prostate as vitamin C is, it would be zinc. Infection or other stress results in lower blood serum zinc levels in general and lower prostate levels in particular. In prostatitis, zinc levels are only one-tenth of those in a normal prostate (Fair and Heston, 1977; Pfeiffer, 1978).

One time-honoured prostate remedy is eating pumpkin seeds. It is no surprise that pumpkin seeds are a good source of zinc, as are shellfish (especially oysters, which would account for still more folklore) and nutritional yeast.

A daily zinc supplement totalling 50 to 100 milligrams is frequently recommended in the natural healing literature, and that amount cannot be faulted by medical literature. Since men lose zinc in every seminal emission, their need for the mineral is higher than a woman’s.

Research by Dr Irving Bush, at the Centre for the Study of Prostatic Diseases in Chicago, employed 50 to 100 mg of zinc per day for as long as four months to as little as only two weeks. There was prompt improvement in 70 per cent of the cases. Not bad for just a single mineral! (Taylor D S; Nutrients can remedy prostate problems. Today’s Living, February 1990, p 12-13).

If you are middle-aged, this is the time to be more conscious of your genitals and look after them! While the penis and testicles are relatively easy to examine, don’t forget the hidden organ, the prostate, and at the first sign of any urinary abnormality, book an appointment at your GP.

It’s your life, and it’s your sex life, that is at risk!

Jeremy

 

Useful links:

http://www.prostatehealthguide.com

http://www.nhs.uk/Livewell/Prostatehealth/Pages/knowyourprostate.aspx

http://www.doctoryourself.com/prostate.html

 

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Jeremy is the business development co-ordinator for Carbon Creative, a design agency (graphic, Web, digital) based near MediaCity, Salford. Carbon, as the name suggests, has a neutral footprint and specialises in brands with green credentials.

How big are your guns boys?

Huge guns or massive arms have been the mainstay of alpha males for years and the quest to gain them and roll up your sleeves to show them off still remains with us today!

Whenever you ask a guy to show you his muscles (if you’re that way inclined) he’ll automatically roll up his sleeves and fire off a bicep pose.

Big muscular arms are the “sign of a man” they are aligned with power and strength and most guys will give their eye teeth to have a pair of shirt popping guns.

The only thing is the biceps are the single smallest muscle group on the body and churning out set after set, rep after rep isn’t the way to gain those babies!

There’s a little trick that most guys miss out on when they’re trying to muscle up or tone their arms and that is to work your triceps twice as hard as your biceps.

What I hear the chorus going out, why on earth should I work my tri’s?

Well here it is guys, the tri’s constitute two thirds of the size of your upper arms, that’s why they’re called triceps (as they have three heads) and contribute to most of the mass in your upper arms.

Get the message, ok let’s go then!

Triangle press ups:


Assume the press up position, feet wide apart and hands close together forming a triangle underneath your chest as in picture 1.

Needless to say, tense every muscle in your body from your thighs, buttocks, back, chest and arms and keep them tensed throughout the duration of the exercise.

Big breath in and lower yourself to the ground slowly and deliberately by concentrating on pulling yourself into the ground (no popping up and down like a piston with the lifestyle guy)!

Let your elbows travel naturally.

Hold for a two count and then forcibly and slowly push back up by straightening your arms picture 2 and exhaling forcibly and slowly through pursed lips, lock out for a two count then go again for a total of 10 x reps.

Shoot for 3 x 10 reps and feel that burn baby!

Chair dips:


Ok next one and by the time you finish this one your tri’s will be begging for mercy, that’s if you’ve done them as described and not cheated your way through by just smashing them out.

Get in position as picture 1, hands behind you and locked out, legs outstretched in front of you, if you can’t take your full weight just yet that’s ok, just go to picture 3 and have a bend in your legs until you get stronger.

Big breath in, everything tensed and dip until you have an approximate 90 degree bend in your elbows, pause for a two count, then keeping everything tense, at no point should you ever be relaxed, push strongly through the heels of your hands and straighten your arms picture 2, tense hard for a two count, then go again for a total of 10 x reps.

Again shoot for 3 x 10 reps.

By now your arms should be on fire and you’ll be ready to start crying in ecstasy if you’ve done them correctly.

Give yourself a pat on the back and go have a shower, big guy, you deserve it!

If you’d like to know more give me a shout

 

Are your wheels hot?

So many of us get caught up in working our favourite body parts or might even just concentrate on the muscles that are on public view, namely the biceps!

We bomb away doing countless numbers of sets and reps attacking the smallest muscle group in the body, which to my mind is a complete waste of time and energy and also burns hardly any calories.

What you will find is that if you work the rest of your body hard enough your arms will naturally come up to par.

Remember we’re not professional body builders!

So, where do we direct that all that energy and effort to garner the best results and also give ourselves some unbelievable conditioning at the same time?

Ok guys I’m going to say a “bad” word here….LEGS!

The very pillars that support us, the foundations we build ourselves on and just like a building, if the foundations are weak so is the house!

Yes, like it or not working your legs which constitute the largest muscle mass on your body stimulates gains throughout your entire body and as an added benefit give your heart and lungs a thorough going over as well as burning massive amounts of calories which is awesome news for fat burning purposes as well as it will get you leaner and fitter quicker.

There’s an old phrase used in body building circles which I think is still very appropriate today “what’s the point of having great bodywork, if you’ve got no wheels”!

Love that sentence and have used it many times with clients over the years when I worked as a personal trainer who had an aversion to training legs and wondered why they weren’t making gains or losing weight.

Let me say it again because it’s very important, “working your legs will stimulate gains over your entire body by releasing more testosterone into your system and will also help in burning fat and getting you trimmer,  fitter and leaner”.

Like all my other articles this week I’m trying to demonstrate exercises that can be done anywhere and with the barest or no equipment at all so there really is no excuse not to train, all you need is the motivation, desire and discipline.

Got the message…so what are we waiting for, lets rock n roll!

BULGARIAN SQUATS


Stand up straight as you can with one foot resting on a support, (in the picture I’m using a convenient chair but find what you can) hands on your hips or extended straight out in front of you, which ever you find the most comfortable.

Take a deep breath in and tense every muscle in your body.

Now descend while pulling yourself into the ground, (don’t just drop) until your thigh is approximately level and making sure your knee is firmly behind the line of your toes with the foot on the ground, your knees mustn’t extend past your toes.

Squeeze your thighs hard, push through your HEEL and slowly straighten your leg while breathing out forcefully through pursed lips.

When you get to the top, forcibly contract your glutes and hamstrings for a two count then go again for a total of 10 x reps.

Change legs without any rest and go again for the full 10 x reps.

Rest 2 x mins then go again for a total of 3 x10 for EACH leg.

Remember to keep your entire body tensed throughout the duration of the exercise.

Should now be feeling a beautiful tight and pumped feeling throughout the entire thigh region.

Rest for two minutes again and then we’ll begin our final awesome trouser popping exercise!

STATIC WALL SQUATS


Find yourself a nice convenient wall and lean against it while having a 90 degree bend in your legs and again knees firmly behind your toes.

Hold your chest high, abs tensed and held tight, breathe naturally and hold this static contraction for 30 x seconds.

Rest for one minute then go again for 3 x 30 seconds working up till you can manage 3 x 2 minutes.

There you have it, two of the most awesome leg exercises you can do without any equipment and guaranteed to tone and tighten those thighs, buttocks and calves and ensure that no one laughs at your legs on the beach this summer!

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Boulder shoulders!

A sign of virility!

Barn wide delts, boulder shoulders, whatever you call them we all want them, women love them and they are apparently their second favourite body part after pert buttocks!

back

Image by Fonzie's cousin via Flickr

They’re a multi functional joint and are involved in practically every single movement of the upper body so it makes sense to work them hard and make them strong.

They totally add to the “heroic V taper” that every man desires and will help to fill out your jacket and still retain that impressive width even when the jacket comes off  and make you look even more manly, you stud you!

So how to get them without endless hours in the gym and with limited equipment and time… I thought you’d never ask?

Here’s a one of my favourite exercises which not only increases your strength and flexibility but is also incredibly functional which will carry over into your everyday life making all tasks seem easier that involve any lifting or carrying.

Dive bomber press ups.


Assume position number 1, feet nice and wide and butt up in the air, hands wider than shoulders and about a 24ins in front of your face.

Keeping everything tight and tensed, abs, butt, chest, shoulders, dive forwards under complete control whilst bending your elbows and imagine you’re trying to “duck under a fence” position 2.

Keep pushing forward until you’re underneath that imaginary fence then push your hips into the ground and turn your feet outwards, (unless you have the flexibility of a mutant) straighten your arms and look upwards.

Pause and tense for a two count, nothing relaxes.

Reverse the movement by pushing with your hands and “ducking back under” the fence to the return position pushing all the way back on your heels, position 3.

That’s one rep!

Complete 10 x repetitions rest for one minute and do two more sets for a total of 3 x 10.

As an added bonus this movement also hits your pecs, abs, lower back, upper back, traps, triceps and hamstrings.

How awesome is that guys!

Do this twice a week building up 3 x 50 then go and draw some money out of the bank and buy some new T-Shirts, you’re going to need them!

If you’d like to know more? Call me

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Hey Guys, Want to Lose Your Moobs?

For Men’s Health Week we welcome some posts from The Lifestyle Guy, Garth Delikan. Practical exercises to help you keep in shape

15 minutes Charles Atlas

Image by x-ray delta one via Flickr

Since the dawn of time or at least since the days that Charles Atlas exhorted you to buy his home training courses and “stop that bully from kicking sand in your face” man or even boys have lusted after beautifully toned pectoralis major or for you and me “chest muscles”!

Those beautifully carved slabs of proportionate beef that proudly cover the top of your ribcage and fan out to under your armpits proudly proclaiming your manhood and virility to the world at large and attracting great hordes of adoring females!

Unfortunately in this modern day and age and with the increase intake of processed and convenience foods and also a general lack of fitness this much pursued image of perceived modern manliness eludes many, unless you happen to be the current cover model of this months mens’ health/fitness.

But rest assured, these manly torsos and coveted pecs were not built on wishful thinking or processed foods and believe me a great deal of time, effort and dedication went into developing these bodies and for most aspiring athletes out there or the male population in general, these kind of physiques are out of reach.

To develop the kind of physique we’re talking about here and primarily those much sought after chest muscles requires a great amount of discipline and time, things which modern man doesn’t always have, but the good news is you can improve the shape and tone of your pecs with a few simple exercises which I’m now going to share with you, that don’t require gym membership or any fancy equipment which you can do at home, outside or wherever you feel the urge or need!

So, if you’d like to get on the road to losing those “moobs” pin your ears back, get off your backside and listen.

I’m going to share with you the secret exercises that top bodybuilders use to bring out the striations or cuts in their pecs to show them off in the best possible light and by following these simple exercises you can improve the appearance of your chest and lose those “moobs” very quickly.

We are going to follow the principle of “isometric tension” which in simple terms means pushing against static resistance.

So if you’re ready lets go…

First exercise the good old fashioned press up to firstly warm up your shoulder and chest muscles to and to help prevent any injury by flushing the area with blood.

Assume the position as in picture A, tense your butt muscles and squeeze them together, keep your arms and shoulders tense and hands should be wider that shoulders, keep your abs completely locked and tight as well, nothing should be relaxed at any point. Now instead of just allowing yourself to fall to the ground, imagine slowly and purposefully pulling yourself into the ground whilst breathing in, pause for a two count at the bottom still keeping everything tensed picture B and push yourself back to the starting position whilst exhaling through pursed lips and at the top of the movement, flex and tense your chest muscles hard for a two count again. Pause and repeat for 10 x repetitions.

Rest for 1 x minute then move to the next exercise.

Now this is where it starts to get interesting!

Lower chest line contraction.

  • Left hand by your hip and palm facing upwards. Place your right hand on top of your left hand and while resisting as hard as you can push your right hand down whilst simultaneously pushing upwards with the left as hard as you can.
  • Feel the contraction, you should actually feel your chest muscles tensing up and contracting.
  • Hold for 20 x seconds and breathe freely, at no point should you be holding your breath.
  • Change sides and repeat.
  • Rest for 1 x minute then move to the next exercise.

Outer chest development

  • Left hand raised and roughly shoulder level. Place your right hand against your left and yes, you guessed it, resist with the left whilst push with the right.
  • Again hold for a 20 x second count without holding your breath.
  • Change sides and repeat.

Overall chest development

  • Hands together as though you’re praying for the chest of your dreams!
  • Push together as hard as you can, again really feeling those chest muscles tensing and cramping, hold for 20 x seconds without holding your breath then relax.
  • Rest for 1 x minute then move to the next exercise.

Final exercise and it’s a beauty if you have the strength to complete. Elevated press ups to hone and tone the upper pec area which is an often neglected area of the chest and if not worked will add to the “droopy pec syndrome”!

  • Feet elevated as illustrated, either on a chair, bench or stairs.
  • As with normal press ups, hands should be wider than shoulders and every single muscle group of your body tensed and flexed.
  • Concentrate on “pulling yourself into the ground” while breathing in, pause for a two count at the bottom of the movement then slowly and purposefully push yourself back to the start whilst purposely exhaling through pursed lips and again flex hard at the top for a two count before repeating the movement for 10 x reps.

If you can’t do this movement or the prescribed number of reps, do the normal flat press ups till you build up your strength.

There you have it the perfect exercise combo to banish those “moobs” and reclaim your manhood and as you can see I’m doing them all outside without any equipment at all so there’s really no excuse and don’t forget you can do the isometric contractions throughout the day even when at your desk or computer!

Also remember to tighten up and lose weight from everywhere on your body you need to be exercising your whole body and following a sound eating plan to suit your lifestyle!

How to get started and further advice? Gimme a call

PS. Don’t undertake any physical exercise programme if you’re suffering from any health problems and do get your GPs clearance first!

Garth
The Lifestyle Guy

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Mens Health – over Wilbert’s dead body

Why IS it that men neglect  their health. What is it about our upbringing or general need to brood that puts us off going to the Doctor (or Dentist) and getting it sorted.  Is it just the innate need not to show weakness, is it fear, is it a misplaced sense of immortality, is it a feeling that without us the world will stop?

There’s no doubt that it’s completely beyond the realms of logic. “I can’t drink beer any more, its bad for my diabetes “ says my glamorous assistant Nick (a fellow member of the bus pass brigade) when we’re flogging veg on the market. “I’ll get you a coffee says I”.  “Three sugars says he”.  I rest my case.

I’m as bad – I’ve been limping around for nearly a year now having discombobulated my knee last July. I keep kidding myself it’s getting better but really I should go back and get it seen to.

The reason for writing this is that those who want to look after us and make our lives better have noticed that these two little tales of woe and incompetence are endemic. They’ve noticed that only 37% of British Males go online to check out their health compared to the US and they’ve created a site www.manmot.com to allow us to find out what’s wrong with us and do something about it. During Mens’ Health Week – June 13-19 – you can make an appointment online to speak to a GP in the evening

There’s another site http://www.malehealth.co.uk/ which is the focus of this week’s Men’s Health Week and you can order a mini manual “Health Clicks” for £1.30  from www.menshealthforum.org.

This is no doubt all good stuff – but the issue remains – I have a degree in Biochemistry, I studied human physiology with medical students at University. I know what I should do – I just don’t do it.

In order to jolly us along, Pfizer have put up the money to create this cheeky little number http://www.youtube.com/watch?v=DXPcdjOh5bE

If that’s the best they can do we’re all doomed.  It’s patronising, obscure and not very amusing. In marketing terms it fails the axe between the eyes test and illustrates what not to do instead of simply saying what you can do and giving a couple of good reasons why.

There is a real issue at stake here and doing a cut price python is not going to work.

The campaign needs to engage with the fear of the unknown, comfort food and drink and a misplaced sense of self importance.

What might get past it?  Something about being around to see the children and grandchildren grow up would probably work. The mini manual itself which takes the position of a users guide to the male body looks quite sound – and as you would expect the available online content looks pretty good.

Still having had to write this I shall go and get myself sorted out – no thanks to Wilbert!

Alan Rae - find out more at http://alanrae.co.uk
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