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The Best Overall Men's Diet & Exercise Plan
by Tom Reen
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Overview
In the nutrition and exercise world of today, there are an infinite amount of diet and exercise plans for men. All this information is overwhelming and confusing. Many times this breeds a tremendous amount of frustration, and motivation can cease. Fortunately, there are easy, tried-and-true measures to get you eating and exercising with confidence.
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Eating
According to the American Dietetic Association, one diet does not fit all, and men have unique nutritional needs and should plan accordingly. When making your grocery list, make sure to include a variety of foods from across the food pyramid. Stock up your fridge and cupboards with whole grains, fruits & vegetables. These foods contain carbohydrates and fiber.
The average man only consumes about half the recommended daily amount of dietary fiber. Foods such as brown rice, oatmeal, whole wheat bread and any type of fruit or vegetable will decrease your chance of developing colon cancer and also lower your blood cholesterol levels. Men under 50 should consume about 38 grams of fiber per day, while men over fifty should shoot for 30 grams per day.
Men should also choose a diet that is low in saturated fat, overall fat, and cholesterol. This will lower the chances of heart attack or stroke from plaque-infested arteries. Instead of foods such as margarine, butter, fried foods, whole-fat dairy products, high-fat desserts and shortenings, choose alternatives that include non-fat dairy, lean meat or fish, foods that are baked, broiled or steamed, and an array of whole grains, fruits and vegetables.
Also, avoid foods that are high in sodium, such as salty chips and snacks, and processed foods, such as deli meats and canned items. In addition, always avoid using the saltshaker. Getting into this habit will help you to keep your blood pressure at a healthy level.
The American Dietetic Association states that men should have no more than two alcoholic drinks per day for optimal health. One drink is equal to 12 ounce of beer, 5 ounces of wine or 1.5 ounces of liquor.
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Exercising
The American Heart Association urges all men to get at least 30 minutes of moderate-intensity physical activity on most--and preferably all--days of the week.
Those who have pre-existing medical conditions or are middle-aged and sedentary should consult with your physician before starting an exercise routine.
Flexibility is the most important part of any exercise program. Make sure you warm up for about five to ten minutes to warm up your muscles, followed by a light stretching routine before your workout. This will help your body to become a bit more elastic during your workout, and will decrease the chances of injury. You should also stretch after your workout to avoid excessive tightening of the muscles used during activity. In addition, stretching offers stress relieving benefits.
Cardiovascular exercise will help to lower your chances of developing heart disease, high cholesterol, high blood pressure and other diseases. The American Heart Association states that any activity, which is 40 to 60% of maximum capacity, is considered moderate intensity cardiovascular exercise. This would be the equivalent of a brisk walk or a light bike ride for most men.
Another important part of your workout is resistance training. Resistance training builds muscle, but more importantly preserves it as we age. A well rounded resistance exercise plan includes about eight to 10 different exercises that target each area of the body. You should aim for one or two sets of each exercise and perform 10 to 15 repetitions in each set. This routine should be carried out two or more days per week.
