The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout


Clean and Press

Bench Press


Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Source by Brian Carson

10 Most Frequently Asked Questions About The Nutrisystem Diet

The Nutrisystem diet is a well-known weight loss meal delivery diet that focuses on comfort foods like chocolate ice cream, pasta, burgers and lasagna to help you lose weight.

You get breakfast, lunch, dinner and a snack every day – plus veggies and fruit that you can add in yourself.

Not sure about the Nutrisystem diet plan? This article will answer the most commonly asked questions people have about this popular diet.

#1 How Do I Start The Diet?

It’s very easy. Once you order, you’ll receive 28 days worth of specially made, nutrient-enriched breakfasts, lunches, dinners and snacks.

Each meal is color-coded and you get instructions on how to follow the diet and what added veggies and fruits to add into your meal plan.

You eat 6 times a day every 2 – 3 hours so you don’t get hungry.

#2 What Meal Options Do I Have?

You can choose from over 150 different meal options including pizza, burgers, mac and cheese, bars, shakes, sandwiches, waffles, muffins, cereals, wraps and more.

Plus there are some scrumptious treat options like chocolate brownie sundae, carrot cake, ice cream sandwiches and more.

Nutrisystem offers the option to get pre-selected meals or you can customize your plan to choose the dishes you prefer.

#3 What Kind of Weight Will I Lose?

Most people lose from 1 – 2 pounds per week on this diet.

Plus with the Fast 5 introductory week (included with your order), you can jump-start your plan and lose about 5 pounds your first week!

#4 Tell Me About the Different Plans

The Basic Plan is under $10 a day and the meals are selected for you based on customer popularity. You get online support but no phone counselling option.

The Core Plan is under $11 a day and you can customize the plan yourself with your favorite meals. You get both phone counselling and online tools.

The Select Plan is under $12 a day and offers you more food options, including more gourmet fresh/frozen meals. You get phone counselling and online tools.

#5 Are These Meals Gluten Free?

While some menu items use gluten-free ingredients, this diet is not necessarily completely gluten free and not recommended for those with serious gluten allergies.

#6 Can I Drink Alcohol on this Diet?

Because of the high calorie content, alcohol is not recommended on this diet.Sorry!

#7 How Do I Avoid Gaining The Weight Back After The Diet Is Over?

Nutrisystem has both Transition and Maintenance plans after you’ve reached your goal to help you transition onto every day foods without regaining the weight.

#8 Do I Have To Workout On the Nutrisystem Diet Plan?

Nutrisystem encourages people to get at least 150 minutes of moderately intense physical activity every week. To help you do this, they added the My Daily 3 program

My Daily 3 aims to help you achieve 30 minutes of exercise each day, whether all at once or spread out during the day (10 or 15 minutes at a time).

#9 Can I Drink Coffee or Diet Sodas?

Yes, calorie-free or very low calorie drinks like coffee, tea, and diet sodas can be used as unlimited extras.

#10 Do Meals Require Refrigeration?

Except for the frozen meals on the Select plan, Nutrisystem meals do not require refrigeration. They’re like the foods already in your pantry like chili, soups and pasta bowls.

So those are ten of the most commonly asked questions about the Nutrisystem diet. You have a lot of choices when it comes to choosing a diet program. Take your time and find one that fits your lifestyle, budget and goals!

Source by Jeff Alvarad

"I Never Drink Water!" – So, Are You Dehydrated?

It’s almost a matter of pride, isn’t it? From the hard drinker to the tea swiller, from the coffee addict to the kola kid, ‘water’ is a dirty word.

Are humans really among those rare few mammals that need very little water to survive? After all, unlike desert creatures, we have no inbuilt water conservation mechanism. If you’ve read the early Dune sci-fi books, you’ll have seen what might be done to get us that way — the ‘still suit’ — but it’s hardly real. No, we’re not built at all for low water intake.

So, why do so many of us think that we can get by on a couple of pints of liquid a day, and even drink it with diuretics like alcohol and the caffeine in cola, tea and coffee? I don’t reckon we think about it. We just think about convenience. Going to pee is an inconvenient time-waster, so avoiding much fluid intake seems sensible. But there’s a heavy price for saving those few minutes each day. 

If you’re one of these low water intake people — and there are so many — you’ll be amazed at how much more alert you get and how fast that ‘sluggish’ feeling goes when you begin to drink properly.  The doctors don’t go banging on about it for no reason!

Our Miracle Poison Eliminators

One of the fastest ways to attract serious bodily breakdown is to stop the elimination of poisons. Our bodies are constantly making waste. It’s part of the state of being alive. Feces is the obvious one; so is breathing (it dumps carbon dioxide); and sweating is another, disposing of salts and some other chemicals. 

Urine is a major waste disposer, too. It’s the end product of a complex chain of processes, which start with waste disposal from every cell in our bodies. Just by living and doing their job, all of our cells absorb nutrients and oxygen and dispose of wastes like lactic acid directly through the cell wall. Our blood and lymph systems drain this away for processing in the liver, and our kidneys extract the waste delivered from the liver, store it in the bladder and pump it out periodically. Fine, so far. 

Water is Vital for health

The thing is, all these processes depend on an adequate water supply to work. Dehydrated cells can’t excrete poisons properly. One result is muscular cramp. Another is a poor ability to think straight, as your brain malfunctions. Why? Low water in our blood and lymph systems is very dangerous, and your body will yank this water from almost anywhere else in your body to keep up the blood functions without which you’ll soon die — especially cleaning wastes from every cell in your body. And if, like most of us, you eat a high salt diet, your body needs even more available water to maintain the hydration balance between blood and cells. Or again, you die — painfully.

Concentrated urine is an early symptom of dehydration, and it can cause all kinds of malfunctions including kidney and gall stones. Birds have a mechanism to suck out almost all urine’s water, giving the familiar white missile on your head! But we have no such ability. When our urine concentrates too much, it’s a sign of trouble. 

A classic result of dehydration is those hallucinations (all those ‘lost in the desert’ stories) as your brain is deprived of water to keep the rest of you alive. Oh, and if you’re dehydrated, you’ll have digestive problems, too, principally constipation. 

But we don’t have to go too far down this road to be disadvantaged by dehydration. An early symptom is loss of concentration as the water is yanked from our brains to keep everything else going. That can be costly indeed. Migraine and headaches is another. So, if you want to avoid pain, or losing money by bad decisions or the risk of an accident, keep hydrating — drink! 

How Much Water Should I Drink?

It’s simple to do: follow the well-known doctor’s advice to drink seven glasses of water a day. You’ll find that you get more alert, feel fresher and maybe those headaches and migraines you get under stress will magically disappear. And, of course, you’ll need to pee more often — but that’s natural and healthy! 

The water can be any drink with water in,that isn’t a diuretic (see above). So, soup, milk, fruit juice, herbal teas, and so on, all count. Water in your meals doesn’t unless they are very water-rich, and don’t forget to count calories in these drinks as part of your food. It ain’t my fault if you get fat! And drink steadily through the waking day — not litres at a time!

Maybe you want more specific guidance? Here are three easy tips to help you drink the right amount of water:

TIP ONE: Calculating daily water needs

Calculate your optimum water intake using one of these rough-and-ready rules — you’ll only have to do it once.

  • In pounds, drink half an ounce of water daily per pound of your body weight. So, if you weigh 150 pounds, drink 150/2 = 75 ounces of water a day. That’s just under 5 pints US, rather less than 4 pints Imperial.
  • In kilos, drink 3/100ths of your weight in water each day. So, if you weigh 70 kilos, drink 70 x 3/100 = 210/100 = 2.1 litres (same as kilos) of water each day — just over 2 litres.

That may look like a lot of water, but it’s not!  Most mammals voluntarily have a similar water intake.  It’s only humans who stubbornly resist drinking just for short-term convenience and despite getting those natural ‘thirsty’ signals.  You’ll see below how little it is each hour.

TIP TWO: Spotting Dehydration

First, look for a loss of concentration. If you’ve forgotten to drink in the last hour or two, then you’ve probably found the reason. But also keep a general watch over your urine concentration. Most people’s urine is a deep yellow, and that’s counted as normal. But most people are dehydrated! A simple motto is, PEE PALE. It’s that easy. Apart from maybe the first time you go in the day, or if you’re ill or eating something poisonous like whiskey and detoxifying rapidly, expect your urine to be a pale straw color. If it gets stronger, a definite deeper yellow, drink! It really is that simple. And yeah, you may have to peer into the bowl to check. Not really so gross, is it? I bet, if you’re male, that you’ll find yourself peering over into the next stall in public toilets — just to check what color… Betcha!

TIP THREE: The Daily Balance

Your body is naturally good at keeping a water balance — if it isn’t as badly dehydrated as a lot of Westerners are. If you’re a little dehydrated, your kidneys will allow less water containing a stronger concentration of wastes into your bladder — that’s where the brighter yellow pee comes from. 

Suppose you don’t pee, even when you’re getting the signals that your bladder’s full and you need to (a gripping, 3-hour movie? Watching a long race?) or suppose you’re really dehydrated and short of water. Then your kidneys will stop processing waste — and the poison level in your blood begins to rise. A lot of people are at that high poison level all of the time, and concentration and bodily processes like efficient digestion and waste removal from your cells begin to deteriorate. 

If, at the other extreme, you have a lot of water in your blood, then your bladder fills up quickly. You should pee more often, and your pee will be very pale. 

Within limits, then, you can cope with quite a wide difference in water intake without problems. But if you over- or under-hydrate seriously, you’ll get pathological conditions.

You’ll function best if you have a regular intake of water — just the right amount each hour you’re awake. So aim to drink your daily optimum of water evenly over the waking day.  (When you sleep, the system pretty-well shuts down anyway. That’s why a tall glass of water is a good first action when you wake up.)

Suppose you’re a fella of 130 Kg, 150lb, and your optimum is around three liters a day. If you’re awake 16 hours a day, that’s roughly 200ml (about 7 ounces) each hour, and one hour you eat a meal which is mostly water — say, fruit or soup. If you’re a svelte lady, and you need two liters a day, make it about 150ml an hour (about 5 ounces). Now, even if you’re one of the dehydrated majority, that doesn’t sound an impossible large amount to drink, does it?

If you find that you’ve become dehydrated, or you realize that you’ve forgotten to drink for several hours, drink an hour’s worth right away, then another in 20 minutes to half an hour. That puts you back on track and your body will rebalance pretty rapidly. What you must not do is try to make up all of the missed fluid. You’ve already adapted to its loss, and to drink this much at once will over hydrate you.

Be Sensible about Managing Your Water Balance

These are pretty rough-and-ready figures in Tips 1 and 3, so don’t get too rigid about it. (You might have noticed that the pounds and kilos conversions are not quite the same, but they’re simple to work out.) If you drink double the amount shown, you are over-working your kidneys — not a good thing. If you drink half, you’re pretty dehydrated. Be sensible about it.

If you’re drinking diuretics, you’re forcing your kidneys to process more water than you should, so you’ll pee too often. The result is that you have to drink more to stay hydrated. The most common diuretic drinks contain stimulants like caffeine and taurine, or alcohol, or maybe both! So anything strongly alcoholic, especially shorts, liqueurs and wine, will need water to balance it. So will tea, coffee, chocolate, colas and sports/energy drinks (Red Bull, for example) — and the stronger they are, the more water you’ll need to balance them. They all contain poisons and will cause a detox effect anyway, so judging the right balance isn’t easy. Weakish tea or coffee, or most colas, won’t need much water to balance out. Strong stuff like extra-strong tea, coffee shorts and taurine-kick sports drinks, might need more water than the drink itself to balance out. Italians don’t drink water with their coffee shot for nothing!

One last point: if you’re sweating freely, the rules are different. I’m thinking of extreme conditions, like being in a blood-temperature, humid environment or working hard in a very hot environment, or working super-hard anywhere. Examples are: long distance runners, cyclists and swimmers; underground coal miners; furnacemen; shot blasters in full remote air gear, sugar cane cutters. In these conditions, you can quickly excrete more water than your body can afford to lose. You may also lose too much salt, one of the few situations where you may get salt-deficient. The answer, just while the heavy sweating is happening, is to drink extra water to make back the sweat losses, with a pinch of salt added to each litre. No need for expensive specialist drinks — if you need sugar for blood-sugar top-ups, use honey or a low acid fruit juice (eg, melon) in the water. There’s no stimulant poison in the home brew and you know what you’re getting!

Overall, your attitude to hydration should be simple: be sensible. Tip 2 is your common sense guide — pee pale!

Happy drinking!

Source by David Croucher

Eating for Penis Health – 5 Foods for a Perky Penis

They say a man is what he eats; and though some men might wish their diets could consist of nothing more than pizza, hot wings, beer and chocolate chip cookie dough, it certainly wouldn’t take long before the midsection to become a little doughy as a result. So, in order to maintain a healthy lifestyle and body, it is important to watch the amount of calories being taken in and balance out the junk food with foods packed with fiber, vitamins and nutrients. Men will also be happy to know that along with selecting foods for a healthier body, there are certain foods that help improve the health of the penis. Find out what foods should go into the grocery cart every week for better penis health.

Eating for Penis Health

Just like the rest of the body, the penis relies on certain vitamins and minerals to achieve maximum health and erectile function. Below are a few foods to add to the old shopping list to perk up the pecker.

  • Oysters: Probably the most well-known aphrodisiac, oysters have been scientifically proven to get the old blood pumping. This is due to the high level of zinc they are packing; and they have also been shown to up a man’s production of testosterone, making oysters the perfect food for date night.
  • Bananas: Maybe it is just a coincidence that bananas have a phallic shape of their own, but the sweet fruit can do a positive number on the manhood, as well. Bananas are packed with potassium, which helps keep sodium levels in balance, the blood pressure in check, and the circulation pumping. High blood pressure not only increases one’s risk of heart disease, it is also a common factor that plays into erectile problems in men.
  • Coffee: Packed with caffeine, coffee not only serves as an eye opener every morning, it also boosts the metabolism. Many men have found a cuppa’ Joe fuels their energy and can give them an extra boost in the bedroom.
  • Red wine: Anybody looking for an excuse to have a glass of wine knows that the red varietals are especially high in antioxidants, which do the heart good. Red wine can actually enhance the body’s production of nitric oxide, which helps blood vessels to expand and circulation to be increased. Thus, red wine works in the body to enhance erections – but don’t drink too much if there are plans in the bedroom – as too much alcohol will really make things go south.
  • Watermelon: This juicy fruit can help a man’s juices get flowing as it is ripe with the amino acid citrulline, which is converted and eventually helps the body produce nitric oxide – just like red wine – to pump up a man’s erection. Who wants wine and watermelon for dinner tonight?

Other Sources of Vitamins

Sometimes getting the right amount of vitamins and minerals from food alone just isn’t possible – despite one’s best effort to eat well. Luckily, there are other ways to ensure the penis is getting the nutrients it needs, even with the daily diet has failed. Using an all-natural penis vitamin formula (health professionals recommend Man 1 Man Oil) on a daily basis will ensure the penis is getting the nutrients it needs to maintain a healthy love life. A perfectly balanced penis lotion can improve sensitivity, improve the look and feel of the penis skin, and fight other conditions of aging to keep the penis looking and feeling great. Gently rub the formula on the penis immediately after taking a shower to deliver the vitamins and nutrients right where they are needed most. Plus, by applying the vitamins topically, they are completely absorbed, with no essential nutrients going to waste – unlike oral supplements which are broken down in the digestive system and excreted. Simply apply the lotion and go about the rest of the day; it is that easy.

Source by John Dugan

The Home Gym – Size Matters

The idea of having your very own fitness room is for most people a dream come true. Especially with those who regularly work out at public gyms, the hassles that come with waiting in line for a machine to free up, and then being constrained by the time limit, are simply concerns that could be done without.

There is also the actual cost of using the facilities: the regular gym membership fee, which on average would be about $85, is another burden, especially for those who do not get to work out that often. The busy grind of daily life usually prevents people with gym memberships from actually taking advantage of their memberships, and in the end they watch all those dollars go without even getting anything back.

In the long run, a public gym membership would be most convenient for those who actually work out regularly, and have the patience to do their exercises with people around them, waiting for their turn on the treadmill.

This is the reason why a number of people take the alternative step of actually building their own gym, right in their own home. In the long run, nothing would beat the convenience of being able to work out without actually stepping out of the house. Also, having a home gym takes away the fuss of working out with people: you can have that elliptical bike to yourself for as long as you want.

When it comes to the amount of cash one would dole out, there are certain considerations to be taken. While a home gym does take away the hassle of regular unused gym membership payments, it is replaced by the cost of buying the equipment – something that is definitely not cheap. And just like the gym membership you cancelled for your home gym, all that cash would go to waste unless you make a commitment to use the facilities regularly.

Gym equipment costs between less than $100 to as much as $3000, depending on the equipment. For a decent workout, you would need machines designed for resistance training, and of course, those designed for aerobic exercises. Because the idea of a home gym is to give you the kind of workout with added convenience, a collection of equipment that would generally bring you the same effects as a public gym would be the logical thing to consider.

However, there is another thing that people forget to consider: the needed space for the actual gym.

While there is no problem with merely buying a collapsible treadmill and putting it away in some corner, this alone does not constitute a home gym. For a complete fitness room, one would need exactly that: an entire room. While some people could just empty out a spare room in the house, others would have to actually get an extra room constructed just for their exercise equipment.

With this, one must take into account the actual size needed for the gym. Factors to take into consideration would be the usage, the safety, the aesthetics, the equipment you plan to use, the traffic flow within the house, and the possible expansion options for the future.

A home gym would need as much space as possible in order to adhere to the above requirements.

Also, one might want to break down the actual space needed for each piece of exercise equipment:

? Treadmills usually need an average of 30 square feet.

? Elliptical bikes would need 10 feet.

? For the stair climbers, one would need 10-20 square feet.

? Free weights would need somewhere between 20-50 square feet.

? Rowing machines need 20 square feet.

? For the single-station gyms, one would need about 35 square feet.

? Multi-station gyms would require somewhere from 50 to 200 square feet.

Aside from these, one must also remember to have enough room for you to move freely, without any constrictions or safety hazards.

If space proves to be a problem, one might consider downsizing: opt for the collapsible gym equipment. This solution, however, does not answer for the actual space needed when all the equipment is brought out.

Also, one could consider purchasing a range of compact gym equipment that is now available in the market. Mini exercise bikes and thigh masters are great for space saving, and they definitely cost less than the usual bulky equipment,

But above all else, remember that the space you use for your gym must adhere to the kind of activity you will be doing. The most important thing is for the gym to work for you, and if some adjustments must be made for the sake of a home gym you can be comfortable in, then by all means, make them.

Source by Nathalie Fiset