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Top 3 Male Complaints & The Secret of Strength Training

Today we're diving into the 3 most Googled male complaints. We want to give all men a little spotlight today, because let's face it, life isn't always sunshine and roses. From stubborn beer guts to concerns about reduced fertility and the power of strength training—we're sharing the ins and outs. So, read on and discover how you can face and overcome these challenges! Prevent these 3 male complaints and learn how strength training transforms your body into strength and vitality.

The 3 most googled male complaints

1: The stubborn belly

Many men know the dilemma: as they get older, their belly seems to become more stubborn. We'll explain how to get rid of this below. Our tips:

1. Lower your overall body fat percentage for a flatter stomach.
2. Prioritize good sleep for optimal hormonal balance and muscle recovery.
3. Ensure healthy bowel function with adapted nutrition.
4. Choose interval training to burn fat effectively.
5. Embrace strength training for muscle building and increased metabolism.

Bonus tip: Do squats instead of abs exercises, as leg muscles are much larger and use more energy than abs (see our favorite exercises at the bottom of the blog).

2: The erectile dysfunction

Almost every man experiences moments when it's difficult to have sex or maintain an erection. This can be caused by alcohol/drugs, nerves, stress, fatigue, or relationship problems. These issues are usually temporary, so don't worry. Did you know that approximately 15% of men over 18 experience erectile dysfunction, with arteriosclerosis often playing a role in those over 50? Don't panic, here are our tips:

1. Relax and manage stress for a healthy nervous system.
2. Weight loss reduces the risk of erectile dysfunction.
3. Regular exercise improves sexual function.
4. Optimize testosterone , growth hormone, and dopamine for sexual health.

3: Reduced fertility

In one in three couples who have difficulty conceiving, reduced male fertility is the cause. This doesn't necessarily mean complete infertility, but rather subfertility. This means that sperm quality is the problem. Consider:

• Lack of motility (asthenozoospermia)
• Deformed sperm cells (teratozoospermia)
• Low sperm counts are often the culprits.

The average sperm count in European men has declined by 32.5% over the past fifty years, due to our lifestyle. Consider:

• Mobile phone radiation
• Hormone disrupting substances in plastics
• Pesticides
• Cosmetics, fragrances, shower gel and deodorant.

It's important to be aware of these factors for healthy fertility. 9 tips for better fertility:

1. Prevent obesity and promote a healthy lifestyle.
2. Reduce inflammation with healthy foods.
3. Limit alcohol consumption, especially in the week before your partner's fertile days.
4. Avoid drugs and quit smoking.
5. Manage stress levels effectively.
6. Moderate the number of ejaculations (masturbate less).
7. Make sure you have enough ejaculate during your wife's fertile days.
8. Keep the temperature around your scrotum low (avoid tight underwear, prolonged hot baths, sleeping without underwear and prolonged sedentary work).
9. Minimize exposure to hormone disruptors by buying liquids in glass, avoiding products containing parabens on your skin, and eating organic.

Why is testosterone crucial for men?

At a young age, many people experience a deficiency of this key hormone, which plays an essential role in several aspects of physical and mental health, including:

• Sexual performance
• Muscle mass
• Energy
• Mental well-being
• Bone health
• Fertility

How do you recognize a testosterone deficiency?

Symptoms may include:

• Decreased libido
• Fatigue
• Mood swings
• Weight gain
• Loss of muscle mass
• Hair loss
• Sleep problems
• Bone problems
• Decreased concentration

Did you know that testosterone levels in men decline with age? Nutrient and mineral deficiencies, lack of sleep, and excessive stress exacerbate this process.

5 reasons to do strength training:

1. It burns belly fat better than cardio 2. It boosts your testosterone levels 3. It's surprisingly good for your brain 4. It makes you better at other sports 5. It reduces your risk of early death
2. Strength training stimulates the release of testosterone and growth hormones, which may contribute to increased testosterone levels in men.
3. Exercises like squats and deadlifts not only help build muscle mass but also promote the burning of belly fat in men.
4. Reduced fertility can affect hormonal balance, but regular strength training can still benefit overall health and vitality.
5. Excessive stress can increase cortisol levels and decrease testosterone production, making it important to manage stress for optimal strength training results.

How do you start now?

If you're new to strength training, it's essential to start with the basics. Bodyweight exercises are a great introduction. Think squats, lunges, push-ups, and planks.

Example strength training:

1. Squats:
   • Target: Legs, glutes, and core muscles.
   • Technique: Stand straight, bend your knees and hips as if you were sitting in an imaginary chair, and push yourself back to the starting position.
2. Pull-Ups / Lat Pulldowns:
   • Target: Back, biceps, shoulders.
   • Technique (Pull-Ups): Pull yourself up to a bar until your chin is above the bar.
   • Technique (Lat Pulldowns): Pull a bar down to chest height while sitting.
   • You can also do a push-up on the floor.
3. Planks:
   • Target: Core muscles.
   • Technique: Keep your body in a straight line while supporting yourself on your forearms and toes, engaging your core.
4. Lunges:
   • Target: Legs and buttocks.
   • Technique: Take a large step forward, bend your knees and let your back knee almost touch the floor, then return to the starting position.

Important! These exercises will not only help you strengthen your muscles but also better manage your body weight. Start with a few sets of each exercise and gradually increase the number of repetitions as you get stronger. Explanation: A strength-training set is a series of repetitions of a specific exercise without rest. For example, if you do 10 squats in a row and then rest, you have completed one set of squats. Take your time learning proper technique, especially if you're using weights. Consider consulting a professional, such as a personal trainer, to get started.

Summary:

We want to inspire you to embrace strength training as a powerful tool for a healthy life. From combating a stubborn belly to improving sexual health and fertility, strength training is more than just building muscle. It's the key to a healthier, more vital life. Take charge of your health and discover the positive impact of strength training today!

Do you have any questions?

Do you have any questions about this blog post or would you like personalized advice on testosterone, low fertility, or other male health issues? Request our free, personalized consultation or contact us. Our team is happy to help! Need more inspiration? Visit our Instagram page or check out our other recipes and blogs for more healthy and delicious ideas.

Sources:

• Source 1: Mens Health blog - click here
• Source 2: New York Times article - click here
• Source 3: Telegraaf article - click here