Boost Testosterone

FACT:

- The average male body loses 1 pound of muscle and gains 1 pound of fat every year after age 30. Healthy aging is accompanied by the reduction  in production of testosterone and growth hormone. Starting at age 30, the decline continues in order of 10%  per decade. 

- Here are a few tricks and foods you can use to boost testosterone naturally;

  • Lift weights, short sessions of intense exercise boost hormone production.
  • Limit cardio, too much cardio causes testosterone to dip.
  • Get adequate sleep, at least 6 1/2 hours a night.
  • Eat more meat, testosterone levels increase more with meat-based protein than with dairy.
  • Do more sprints
  • Stay lean, hormones levels are highest when body fat is below 15% (but not too low).

- Eat more; 

  • Oysters (high in zinc)
  • Oily fish (high in vitamin B’s and Omegas)
  • Bananas (vitamin B, potassium)
  • Avocados
  • Asparagus
  • Figs

- BeeFit

- In the United States, heart disease kills 10 times more women than breast cancer does each year. One of the best ways for fighting heart disease is to exercise!!

- Exercise;

  • lowers blood pressure
  • lowers resting heart rate
  • rises your good high-density lipoprotein(HDL)- removes bad cholesterol from where it doesn’t belong.
  • helps maintain a healthy weight

- Exercise!! #BeeFit..

Dips!!

- When done correctly dips are an excellent exercise. They can build stronger and better; 

  • deltoids
  • triceps
  • traps
  • impressive chest

-The problem is, they need to be done right. It is important to maintain a good form by leaning your body forward and keeping your elbows tight, keeping your movement controlled and steady.

*BeeFit tip: Only after you have mastered body weight dips should you consider adding weight to a belt.

Goals in writting are dreams with deadlines.
Brian Tracy
Running Outdoors vs Running on a treadmill

- Have you ever ran 3 miles on a treadmill and thought, “That was easy,’ but  when you run 3 miles outside you think, “I thought I was in shape; that was so hard.” Running on a treadmill is a lot different from running outdoors, here are a few reasons why;

  • The continuous rolling treadmill belt helps to move your legs by pulling your feet back underneath your body(less energy been used, burn less calories). Outdoors surface doesn’t give your legs momentum(MORE CALORIES BURNT)
  • Outdoor elements (wind, uneven surface) demands the use of more energy(build better lungs, a more adjustable body)
  • PACE is steady on a treadmill. When you run outdoors YOU HAVE TO PACE YOURSELF; if you don’t know your pace you will either UNDER or OVERCOMPENSATE which will leave you winded.
  • Running  outdoors helps you enjoy nature, fresh air, weather.
  • More motivating (you must complete a distant goal and cant just stop and get off).

-There are great benefits of  using a Treadmill including;

  • Ability to change speed and incline on command
  • Convenience 
  • Personal Safety
  • Less stress on joints

BEEFIT TIP: If you are training for a race, you should train outdoors to properly get your body (physically and mentally prepared).
The Negative Effects Of Being Overweight



  • Lower life expectancy
  • Social discrimination
  • Joint problems
  • Low self-esteem
  • Breathing problems
  • Cancer 
  • Increased sweating
  • Heart attacks
  • High Blood pressure
  • Type 2 diabetes
  • Depression
  • High cholesterol
  • Bone problems
  • Arthritis
  • Limited mobility
  • Fewer employment opportunities

- Live a healthier lifestyle, BEEFIT!!
LOOKING FOR FAT-BURNING FOODS?!

- Here are a few fat-burning foods that will; make you feel full, prevent hunger, control blood sugar, helps cut out belly fat, and contains fewer calories.

  • Lean beef
  • Poultry
  • Fish
  • Soy
  • Brown rice
  • Potatoes
  • Apples
  • Whole wheat
  • Wheat germ
  • Flax seek
  • Greek yogurt
  • Skimmed milk
  • low-fat dairy
  • Cream cheese
  • Cottage cheese
  • Melon
  • Tomatoes
  • Cucumber
  • Tea
Do you need energy today?!!

- Here are a few foods that will supply constant energy, increase resistance, and a fuel source for every cell in your body.

  • Lean red meat
  • Lentils
  • Cashews
  • Dried figs
  • Mangoes
  • Red peppers
  • Carrots
  • Sweet potato
  • Oats
  • Brown rice
  • Oily fish
  • Sunflower oil
  • Lin seeds
  • Rabbit
Rest & Recovery!!

- Rest and recovery is a very important aspect of any workout routine. Recovery after exercise is essential to muscle and tissue repair and strength building. A muscle group needs 24-48 hours to repair, and working it again too soon leads to tissue breakdown instead on building. 

- Here are a few tips to recover after an exercise;

  • Cool down; slow down, do not stop completely after exercise. Continue to move around for at least 5 to mins.
  • Replace fluids; you lose a lot of fluid during exercise, water supports metabolic functions, and is an easy way to boost your recovery. 
  • Eat properly; you should try to eat within 60 mins of the end of your workout. Make sure to include some high-quality protein and carbs.
  • Stretch; stretch half as much as you workout.
  • Massage; improves circulation for faster recovery.
  • Sleep; essential for anyone who exercise regularly. During sleep your body produces growth hormone, which is responsible tissue growth and repair.
  • Avoid overtraining..
FAILURE!!!

Lifting to muscle failure is the only failure that’s acceptable… This means the muscle just cant lift the weight anymore.

-Take your time on the release, or negative portion of the rep. It doesn’t have to be slow, but don’t rush or allow to drop the resistance either.

-The negative part of training is very important, this portion of the rep is when most of the muscle fiber damage occurs. Without damage there is no muscle repair, and in turn no growth.

Symptoms of dehydration

-EARLY SIGNS:                                            -SEVERE SIGNS:

  1. Fatigue1. Difficulty swallowing
  2. Flushed skin                                  2. Stumbling
  3. Burning in stomach                        3. Shriveled skin
  4. Light-headedness                          4. Dim vision
  5. Headache                                     5. Numb skin
  6. Dry mouth                                    6. Muscle spasm
  7. Dry cough                                     7. Delirium
  • Beefit consume 64 0z or 6-8 cups of water daily depending on activity.
Squatting technique!
  • Performing a perfect squat requires a heavy heel. Before perfoming a squat (back, overhead, sumo, front) slightly lift your toes up in your shoes. This places about 75% of your weight on your on your heel. This causes the hip to naturally unlock, applying the weight being lifted (body weight, barbell, etc..) directly to the gluteus muscles.

  • Squatting heavy on your toes puts pressure directly to the knee joint and overloads the quadriceps, which can lead to Arthritis, Over-developed quads or ligament damage. 

Beefit Perform right form for each exercise..

Knowing is not enough; we must APPLY.
Willing is not enough; we must DO.

Johann Wolfgang Von Goethe