Foods That Boost The Testosterone – Tips and Guide

Masculine meals

From the age of 30, the man’s testosterone levels begin to decline. With age, it can lead to loss of libido, erectile dysfunction, depression and concentration and memory problems. Here you can see which foods boost testosterone.


It is known as nature’s healer and contains boron, a mineral that is associated with high tetosterone levels. Honey also contains nitric oxide, which opens the blood vessels and thus strengthens the erection.


Cabbage is full of vitamins and minerals, and also contains indole-3-carbinol, which reduces the body’s estrogen level, making testosterone more effective.


Is known as an aphrodisiac and contains folic acid, potassium and vitamin E, all of which are essential for healthy testosterone production.


The allicin compounds found in garlic lower the level of the stress hormone cortisol. Which lets the testosterone get free play. Eat garlic raw for maximum effect.


Saturated fat, omega 3 fatty acids, vitamin D, cholesterol and protein are vital substances for testosterone production and are all found in eggs.


The bromelain enzyme in banana helps boost testosterone levels. And then bananas are a slow-release energy source. Perfect fuel for a passionate night.


Researchers, discovered that watermelon contains an amino acid called citrulline, which is converted to arginine in the body. The result is increased blood flow, making the delicious fruit a natural alternative to testosterone.

Caffeine, sports and weight loss

How to Tighten Your Breasts – Tips and Guide

The breasts are one of the areas that most suffer the changes that occur in the body of a woman. Pregnancies, weight gain, the passing of the years or simply a sedentary life influence that the breasts lose their firmness and, therefore, their volume.

How To Lift The Breasts

If you want to learn how to lift your breasts, you should know that there is nothing more effective than a suitable exercise table. To achieve the best results in a short time, it is recommended that you spend about 30 minutes a day working that area and that you repeat each exercise 10 to 15 times.

Tighten Your Breasts

It is important that, before starting your exercise table to firm your chest, you dedicate a minimum of 15 or 20 minutes to performing aerobic warm-up exercises . Running a little, jumping or cycling will help you warm up and start your session with energy. These are the most effective exercises to tighten the breasts:

  • Palms of the hands
  • Crossed arms
  • Ball
  • Dumbbells
  • Push-ups
  • Yoga
  • Swimming
  • Elastic bands

Exercise with the palms of the hands

Did you know that you can firm your breasts quickly with the help of the palms of your hands? In order to carry out this exercise, you only have to follow this step by step:

Stand up straight with your legs slightly apart. Make sure that the soles of the feet are perfectly supported on the ground. Your back and the rest of your body should be straight but not stiff.

Join the palms of your hands, so that they are completely closed. Next, extend your arms forward in a completely straight line. The hands should be at the exact height of your chest.

Squeeze your hands against each other, applying some pressure. When doing this, you should notice how the force reaches the chest area and causes it to rise.

Perform a series of 15 presses with the palms of your hands, then rest (without lowering your arms) for five seconds.

Repeat the sequence of 15 presses and 5 seconds of rest a maximum of three times.

Another somewhat milder version of the exercise involves performing the same movements and sequences but sitting in a chair. Keep your back straight and well supported on the backrest, your knees slightly apart and the soles of your feet totally fixed on the floor.

How You Know What Your Skin Needs

Why Lose Weight With Running?

Losing weight with running is one of the most common things that people will do first when they want to lose weight and live a healthier life. This is not just the reasons you can often find in that running is a good form of sports and is therefore good for you, running does not have to be expensive, a gym is often, you can lose weight with running often do flavors with someone, and you can do it whenever you want. you don’t have to wait for that one class in the gym but just 24 hours a day when you want it, I would recommend creating a schedule for yourself, but we’ll get to that later.

Why Lose Weight With Running?


I’ve just described it a bit, but if you look at the many sports that are available and which of them can contribute well to losing weight, running is the most popular, there are many sports possible and you can also just go to the gym Therefore, to do something about your health, here is a small list of the benefits of losing weight with running.

It is not expensive, a good pair of running shoes is required.

  • You don’t need an expensive gym subscription.
  • You can do it whenever you want.
  • You can do it alone or with several people.
  • Anyone can do it (If you can run you can run too)

I can write down more benefits but I think you understand why most people choose to lose weight with running.

In addition to losing weight with running, running has other benefits that you would not even think about at first, even more benefits and reasons for losing weight with running are:

It improves your breathing, so it is good for stress and it relaxes you.

Your circulation improves.

You will feel fitter and better.

You get more energy and a sense of life

Good for your mental relaxation.

You sleep well.

Running – Where to start?

So you have come so far that you want to lose weight with running, then you have at least ended up on the right page where I will tell you how you can best approach this.

How do you start running? What do you start with and how do you keep it up?

Many people do not start running because they find it too much trouble, they often think that they have to buy everything before they can run, nothing is less true, Running has indeed become a trend in the Netherlands and you often see enough people running in streamlined sportswear with beautifully colored hip running shoes.

But I can also tell you right away that when I started running I just took my old sneakers out of the closet and put on a pair of jogging pants with a T-shirt and started running, because yes that is what it takes and nothing more.

Continue and persevere

Now the point is that you will do this more often, and the best thing to do is to agree with yourself how often per week you want to do this and when, a running schedule can help you with this.

Such a schedule also establishes a distance or duration that makes you progressively more advanced in running, you will have to push yourself a little further each time and push your limits, this is precisely what sports are all about. If you do this well, you will quickly notice that you are losing weight and losing weight, and you will soon feel better.

A running schedule and a running app are good means to keep running. What also works well is meeting with someone to run together, so you oblige yourself to keep the appointment, after all you cancel an appointment with your running buddy less quickly than an appointment with yourself.

If you succeed and you have already run a few times according to plan, you can be proud of yourself and treat yourself to something nice, no not something tasty but something nice!

Running and Nutrition

In addition to losing weight with running, you will also have to be busy with your nutrition, because you will also get more hungry by running, your metabolism will increase enormously and this will give you a greater feeling of hunger. Your body requires more nutrition as fuel to restore your body.

A personal nutrition plan helps with this

Keep drinking a lot, water is the best option. Before you run, take a piece of fruit such as an orange or a banana, this contains energy that you can use well during the run, do not eat too much before running because running with a full belly is not good.

Foods That Boost The Testosterone

11 Tips Not To Fail On The Return To The Gym

Recovering the training routine after a few days of vacation is possible if we follow these recommendations

Trying to return to the gym is a common purpose after vacation or downtime. Laziness, lack of time and other reasons are usually the most common excuses for not stepping on a gym in a long time.

bodybuilding 3

1. Come back little by little . Reincorporation to physical activity must be progressive. Restarting with too much force can cause injury or excessive tiredness that can backfire. The ideal is to do a rehabilitation routine and gradually intensify the exercise.

2. Set realistic goals . If you set yourself difficult goals to achieve (“I will lose 4 kilos in 10 days”, “In a month my abs have to be noticed” …) you will fall apart right away because (we already warned you) you are not going to achieve it. Get mental in reaching goals little by little and everything will be much more satisfactory.

3. Do a sport that amuses you . It may be boring to lift iron, but in the gym there are many alternatives to exercise: try a sport that you have fun such as zumba, aerobics or strong, among them. Music and friends are good companions in order to have fun.

4. Don’t hesitate to ask for advice . Monitors, personal trainers and room technicians can help you set up a training routine that suits you. In this way, the doubts you may have when doing an exercise will be dispelled. Otherwise, you can get injured or work without logic.

5. Alternate cardio and toning . Doing a little bit of everything (bodybuilding and aerobic exercises) will help you stay in shape while gaining strength, endurance and elasticity. It is important that you spend a few minutes at the end of the session to stretch and avoid possible injuries .

6. Rest! Every effort needs its corresponding rest so that the body assimilates it better. So, in addition, you can return to training with all your strength.

7. Follow a healthy diet . If we train a lot but eat poorly, we will be doing the job halfway. Eating a healthy diet will make us feel better and will serve to maximize training efforts.

8. Don’t Overtrain . Training more than you touch is negative. The muscles need rest. Don’t exploit them.

9. Join a gym near home . The distance to the training place can not be an excuse, so it is better to have the gym close to home or work. In this way, following the routine will be easier.

10. Modify your routine . Are you bored always doing the same? Combine different workouts. Go to the gym, run, buzz, lift weights … Everything is easier.

11. Don’t obsess! Sport can sometimes be frustrating, but the goal is to prevent that from happening. Take it as a hobby that helps you feel better, maintain your well-being and disconnect.

Why Lose Weight With Running?

What Is The Difference Between Fruit And Green Smoothies?

You often hear that green smoothies are healthier than fruit smoothies. This is partly correct, but why is that? And are fruit smoothies unhealthy? We can already put your mind at ease: fruit breakfast smoothies are certainly not unhealthy! The most important thing is that green smoothies contain other nutrients.

Moreover, green smoothies are often a combination of fruit and vegetables. So you get the best of both sides in one smoothie. Smoothies are often very bitter. A healthy smoothie is of course fun and nice, but it should also taste good. That’s what the fruit is for.

Fruits also often contain sugars and many carbohydrates, which you are not always looking for. Sugars make the fruit smoothies tasty, but too much sugar is not good for you. Banana and apple are particularly high in sugars. By blending the fruit in combination with vegetables, you get a healthier breakfast smoothie.

Natural Smoothie

Which fruits and vegetables don’t you want to use in a smoothie?

You’ve probably already noticed how some of the ingredients were more common in the different smoothies. Mango and banana in particular are often used in smoothies. These give a nice taste to the smoothie. But what types of fruit and vegetables shouldn’t you use in smoothies?

Some vegetables contain starch. It is better not to use this in a smoothie, because it does not go well with the fruit. You can then quickly experience abdominal cramps, and you prefer not to. Starchy vegetables include legumes (such as beans and peas) and lentils.

Leafy vegetables are often the best option for your smoothies. Think, for example, of spinach, kale and endive. These vegetables do not contain starch and are therefore safe to use in the smoothie. In terms of fruit, you can actually use almost all types of fruit; the sweet fruits in particular are very tasty.

Tips for tasty breakfast smoothies

Finally, we give you some tips to make your breakfast smoothies extra tasty and healthy. It is better to make sure you can chew your smoothie. This is how the enzymes in your saliva get to work with the smoothie, which makes it easier to digest. Otherwise you will feel bloated.

In addition, fat in your smoothie is also important. The avocado in some smoothies already helps a lot, but coconut oil, full-fat Greek yogurt or seeds are also effective. Don’t keep your smoothies for too long; maximum 1 day. After this, green smoothies are usually not so good anymore.

Also try not to knock the smoothie back in one go. The portion of fruit and vegetables is very large, but then packed in a small smoothie. By taking the smoothie more evenly over the morning, your body can digest the substances better!

11 Tips Not To Fail On The Return To The Gym

The Man: Suffering from Hair Loss?

The biggest nightmare of a man is losing his hair. This often happens in men who reach the age of 30, an already sensitive age. There are many remedies and ways to prevent hair loss, but which are there and how can you prevent hair loss?

Medical developments have made it possible to prevent and stop hair loss. A few years ago this would still sound like a false promise, but today there are really treatments that work. Most of them come in the form of taking medication where it is important to start when you still have your hair and start to notice hair loss. It is more difficult to let her grow back, than to keep it.

When is there real hair loss?

men hair loss

Hair loss is something that affects every person. Normally someone loses about 100 hairs per day, but in addition, 100 hairs per day grow again and in this way it keeps itself in balance. One speaks of real hair loss only when someone loses much more than these 100 hairs per day and this has visible consequences. Here you can think of the thinning of the hair forest, a receding hairline and bald spots on the head. Often the hair loss begins on top of the head or around the crown. Hair loss, however, can have various causes.

Differences types of hair loss

There are different types of hair loss:

The most common hair loss

The most common baldness in men is Alopecia Androgenetica and this often starts at the crown, but never really leads to total baldness. This form of baldness is hereditary. Eventually 90% of the men will experience this before their seventy. The cause of this baldness is that the hormone testosterone is converted into dihydrotestosterone. When you have too much of the latter, hair growth is accelerated. Normally a hair grows 3 to 5 years, but can be shortened to a few months. A new hair comes out of a hair follicle up to 20 times, so you get through your hair faster!

Spotless baldness

Spotless baldness or Alopecia areata, is a disease of the hair roots, which can occur anywhere on your body. Almost all of the hairs are covered, while around normal hair growth. Actually, it never occurs that the entire hair fails and often within a few months to years suddenly recovery of hair growth occurs.

Hair loss and medicines

The use of medicines can be the cause of hair loss, the best known cause being chemotherapy. But many more medicines can be the cause, but hair loss often stops after taking medication.

Healthy food

A healthy lifestyle and healthy eating is very important for maintaining your hair. It might not prevent the entire hair loss, but certainly slow down. A poorer diet creates a weaker body and this also causes less strong / healthy hair, which can make it fall out earlier. For healthy hair you need vitamins A, B, C and E and copper, iron and silicon are important. For example, fish is good to eat. In addition, it is also important to drink a lot of water. It certainly helps to avoid certain foods such as alcohol, caffeine and nicotine.

Hair care

Healthy living is important, but you can also do something about your hair care. A good natural shampoo with vitamins A and C, for example, can contribute to less hair loss. This way you get not only the necessary nutrients through the food, but also through your shampoo.


Medication can be a cause of hair loss, but it can certainly help with counteracting. It is of course what kind of medication you use. Most medication against hair loss goes against the effect of testosterone and therefore the hair loss. An example of this drug is Propecia, which is actually used in an enlarged prostate. It has been found that this agent also helps against hair loss in low doses. The disadvantage is that you have to use this medicine every day and when you stop, the hair loss starts again. In use, this medicine helps against hair loss and can even promote hair growth in places where the hair has disappeared.

How You Know What Your Skin Needs

Use face mask? This is how you know what your skin needs

Using the right face mask is very important, but how do you know which one to choose?

A face mask can give your skin a huge boost. Once in a while it is wonderful to pamper yourself with a wonderful mask. It is then only very important to use the right face mask, otherwise it cannot be good for your skin. But do you use the right one? With this article you can find out which face mask is perfect for your skin!

Face mask for your skin:

Dry Skin

This is how you recognize this type:
Your skin often feels tight. Your pores are not visible or very small.

The right face mask:

A small innkeeper: with dry skin you naturally need a moisturizing mask. It is best to use a jelly mask for this. A jelly mask / gel mask is a mask based on bound sap from plants or fruits. There are many different jelly masks. There are cleansing, contracting, stimulating or moisturizing jelly masks. The choice is yours!

Relaxed and wrinkled skin

This is how you recognize this type:
Your skin is a bit older. You have some wrinkles and (perhaps) suffer from pigmentation spots. Your skin may also be a bit slack.

The right face mask:

Do you recognize your skin in this? Then a cream mask is the right face mask for you. This mask does not dry up and is nice and soft. The mask looks a lot like a normal day or night cream, but is a bit thicker . This mask can give your skin that little bit extra. Because the mask is so thick, the moisture cannot evaporate properly. This way your skin retains more moisture.

Oily skin or skin with acne

This is how you recognize this type:

Especially in puberty you can suffer from a somewhat greasier skin. This is mainly because your sebum production plays a lot, so that your skin can also shine more. Because of this sebum production there is a chance that the sebaceous exits get clogged, causing pimples and blackheads. Yep, this also (sometimes) affects you.

The right face mask:

For oily skin, it is best to use a paste face mask or a powder mask. The pasta mask is ready for use almost immediately. All you have to do before applying the mask is to mix the mask well. This is due to the powder particles mixed in the package with a liquid. You need to prepare the powder mask for use. The name says it all: it consists of powder, so you have to mix it with water or lotion. Because these masks dry up and extract a lot of moisture from your skin, they are best for oily skin. It is not recommended to use these masks with dry skin, because this will dry out your skin even more.

Caffeine, sports and weight loss

Caffeine, sports and weight loss!

Everyone is familiar with caffeine, the substance that occurs in coffee , tea , energy drinks and soft drinks. However, what many people do not know is that caffeine also affects your sports performance. It provides energy and focus, but also stimulates your fat burning .

This is of course nice, but you have to prevent that you get too much of it. Too much can cause unpleasant side effects. In this article you will learn more about caffeine and how to use it in a safe and healthy way to improve your sports performance.

The effects of caffeine

Caffeine is a bitter substance that we encounter in coffee and tea, but also in chocolate , supplements and certain medicines, for example. It gives a boost to your metabolism and gives you an energetic and focused feeling.

Because the substance has a stimulating effect, there is a chance that your body will become dependent on it. This means that you need more and more to experience the same effects. In fact, you may experience withdrawal symptoms when you lose weight. Some annoying side effects of too much caffeine are anxiety, shaking hands, less coordination and an increased heartbeat .

Sports performance

There have been many studies that show that the substance stimulates fat burning. For this reason, coffee and / or tea in a moderate amount is suitable when you want to lose weight .

If you take caffeine before training, this helps with fatigue and you have more energy so that you can exercise longer and more intensively. This is also the reason that pre-workout supplements are very popular nowadays, as they are largely made up of caffeine.

This does not mean that you need a pre-workout supplement , a good cup of black coffee or espresso is sufficient for your training. At first glance, caffeine seems to be a panacea. But you still have to pay attention. Although it can be in moderate quantities you have to be careful not to get too much.

Side effects of too much caffeine?

Because caffeine is a stimulant, you need more and more and you can even become addicted to it. If you stop using it abruptly, you may experience the following withdrawal symptoms. Fortunately, these withdrawal symptoms do not last long. The symptoms should disappear within 2 weeks after you have stopped or reduced.

Difficult to concentrate
Anxious feelings
Sleep poorly
Poor coordination
Many suffer from stress
Low libido
Flu symptoms

If you consume too much caffeine at the same time, you may experience chills, palpitations and intense anxiety. Do you drink a lot of coffee and / or tea and do you often suffer from blushing cheeks? Then it can sometimes help to reduce this. This has nothing to do with the caffeine, but with the hot temperature of these drinks.

How You Know What Your Skin Needs

Tips for Healthy and Good Looking Nails

Nail Health – Healthy, well-maintained nails are an integral part of a beautiful appearance, which offers many social and professional benefits. Thanks to a few tips, it is possible to obtain healthy, well-groomed, elegant nails. In this way it is possible to prevent many nail disorders and nail infections. If certain nail problems occur or persist, it is advisable to consult a doctor. Sometimes nail abnormalities indicate an underlying medical condition that requires treatment.

Choose other hair shampoo

Some shampoos are good for the hair, but not good for the nails. This is especially true for shampoos with strong chemicals or shampoos for oily hair, which are designed to remove fats and other natural oils from the scalp. If the nails are very dry and the person uses a soap product that removes the oil, there is a chance that the nails will dry out as a result.


Take biotin supplements for good looking nails

Supplements of biotin (a member of the vitamin B complex) increases nail thickness and prevents cleft and broken nails. To get a good effect, people should take 2.5 milligrams a day, but always first consult the doctor before taking these supplements.

Limit contact with chemical cleaning agents

When the person does housework or uses laundry, it is best to limit contact with harsh chemicals, including detergent. If possible, he always uses rubber gloves to maintain nail health.

Do not wash hands excessively for healthy nails

Washing your hands regularly is good, but washing your hands excessively leads to damage to the nails. If the person is exercising a profession that requires them to wash their hands regularly, the use of a moisturizer is recommended. People then apply this a few times a day and then rub a little extra cream around the cuticles.

Wet the cuticle

The cuticle gets a better appearance and protects the nails better against cracks by moistening them. Applying oil around the cuticle helps hydrate the entire nail, reducing the risk of crumbling, cracking and chapping.

Do not cut or manipulate cuticles

The cuticle must be left alone. The cuticle is the natural barrier against fungi and bacteria. If it is torn or broken, the protection will be lost. This not only causes the cuticles to look worse (red, swollen and frayed), but also leads to a nasty nail infection. This infection causes damage to the nail bed and leads to permanent nail damage.

Fitness Myths and Facts

There are so many myths in the fitness world. Follow our range and discover the truth!

This statement is only partly true. You should only do stretching exercises after your warm-up session before exercising.

Stretching your muscles when they are completely unheated can be dangerous. Compare your muscles with a piece of chewing gum. At first, the chewing gum is hard, but after chewing it a few times, it becomes soft and stretchy.

To achieve this with your muscles is the purpose of the warm-up session – to get your muscles warmed up and ready to stretch and to exercise. If you do strenuous exercise with unheated muscles, it significantly increases your chances of stretching a muscle.

Recent research has shown that it is unnecessary to stretch your muscles until the end of your workout. The goal is once again to make sure your muscles are warmed up before you can hurt them through stretching exercises.

To stay on the safe side, it is better to warm up for 5 – 10 minutes and watch how warm your body is. In winter you will have to warm up slightly longer than in summer.

Do the type of activity you plan for a few minutes. Then do some stretching exercises specifically with the muscles you are going to use in your workout. Do the majority of your stretching exercises after your workout.

And remember to stretch your muscles and stay in that position for as long as possible. If you move too fast, start a reflex in your muscles to pull together and protect your limbs.

If you stretch your muscles for a longer time, stretch them and stretch them – this is the purpose of stretching exercises.

Fitness Mist

“People are just getting fatter when they get older.”

Many people accept it as pure truth, but it is simply not true.

Somewhere in one’s middle years, two things happen:

First, we lose muscle mass. At the same time, people are also starting to maintain a less active lifestyle.

Most people do not realize that the effectiveness of one’s metabolism is directly linked to the amount of muscle mass you have on your body.

People mistakenly blame their slow metabolism for a thousand physical problems.

The best way to maintain your body’s muscle mass and maintain your metabolism is by exercising several times a week with weights.

Most people think aerobic exercises in themselves are enough to add extra weight to the stroke. It does burn your muscle fat for energy and the cardiovascular benefits should not be underestimated, but it is not enough.

To really stimulate your metabolism, the larger muscles of the body should be practiced – such as the back muscles, the chest and the leg muscles.

Man’s metabolism slows down with age because one loses muscle mass, but it’s really not difficult to prevent it.

Exercising only two days a week for half an hour, in addition to one’s regular exercise program, will keep your muscle mass and your body will burn more effectively.

The more muscle mass you have, the more effective your body will burn fat. This does not mean that you have to become a body builder – just think of the time you spend in the gym than you spend on making yourself healthier.