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<blockquote data-quote="Nelson Vergel" data-source="post: 272624" data-attributes="member: 3"><img src="https://excelmale.com/wordpress/vbattachments/1/85.attach" class="bbImage" alt="" data-url="https://excelmale.com/wordpress/vbattachments/1/85.attach" style="" />In your search for health, there are a few things you can do proactively to make sure that you stay healthy:&nbsp;[ul]&nbsp; &nbsp;&nbsp; [li]Measure your body at the start of any exercise program and every 3 months- chest, thighs, arms, abdomen and weigh yourself weekly.[/li]&nbsp; &nbsp;&nbsp; [li]Ask your doctor about a DEXA scan to measure bone density, muscle and fat in every part of your body. Get it every two years if you can.[/li]&nbsp; &nbsp;&nbsp; [li]Drink lots of water and avoid sodas and fruits juices (eat fruit instead, you need the fiber.)[/li]&nbsp; &nbsp;&nbsp; [li]Monitor your fasting cholesterol, triglycerides, glucose, liver and kidney functions every 3-6 months.[/li]&nbsp; &nbsp;&nbsp; [li]Exercise with weights/machines 3–4 times a week for an hour, and also do cardiovascular exercise (elliptical trainer, fast walking, light jogging, etc.) for at least 30 minutes a day after weight training. Make sure that you sweat![/li]&nbsp; &nbsp;&nbsp; [li]Cut sugars, maximize good protein and good fats (olive oil and cold water fish), fruits and vegetables of all colors. Do not skip breakfast![/li]&nbsp; &nbsp;&nbsp; [li]Take at least a multivitamin a day with meals.[/li]&nbsp; &nbsp;&nbsp; [li]Motivate yourself with a buddy, support group, and surround yourself with smart and upbeat people. Find your life purpose[/li]&nbsp; &nbsp;&nbsp; [li]Have nutrition-dense snacks available and never get too hungry or too thirsty. Examples are nuts, hard-boiled eggs, lean meats, tuna, milk/cheese if you can tolerate it, whole grains. No white bread and watch your sweets![/li]&nbsp; &nbsp;&nbsp; [li]If you have to, use stimulants wisely and in moderation (coffee and green tea)[/li]&nbsp; &nbsp;&nbsp; [li]Get good quality sleep[/li]&nbsp; &nbsp;&nbsp; [li]Manage stress with relaxation techniques, hobbies, and learning to let go of anger and unrealistic expectations[/li]&nbsp; &nbsp;&nbsp; [li]Get a least 20 minutes a day of sunshine. Your body needs it to make Vitamin D for bone health[/li]&nbsp; &nbsp;&nbsp; [li]Cut calories and fill yourself up with fruits, vegetables, grains, and lean meats. Eat small frequent meals.[/li]&nbsp; &nbsp;&nbsp; [li]Sweat. Use a pedometer to attempt 10,000 steps a day. Cardio up by parking far, go up the stairs, walk the dog, dance, and have fun![/li]&nbsp; &nbsp;&nbsp; [li]Ask your doctor to check your hormone levels and your thyroid function since low levels of testosterone or thyroxin can make you prone to gaining more fat.[/li]&nbsp; &nbsp;&nbsp; [li]Get your lipids and blood sugar under control with a healthy diet, regular exercise, and medicines if necessary.[/li]&nbsp; &nbsp;&nbsp; [li]Beware of companies that claim their weight loss/appetite suppressant supplements or “growth hormone precursors” work. They don’t. Most weight loss supplements have stimulants that can affect mood and increase blood pressure and cardiovascular risks.[/li][/ul]</blockquote>

[QUOTE="Nelson Vergel, post: 272624, member: 3"] [img]https://excelmale.com/wordpress/vbattachments/1/85.attach[/img] In your search for health, there are a few things you can do proactively to make sure that you stay healthy: [ul] [li]Measure your body at the start of any exercise program and every 3 months- chest, thighs, arms, abdomen and weigh yourself weekly.[/li] [li]Ask your doctor about a DEXA scan to measure bone density, muscle and fat in every part of your body. Get it every two years if you can.[/li] [li]Drink lots of water and avoid sodas and fruits juices (eat fruit instead, you need the fiber.)[/li] [li]Monitor your fasting cholesterol, triglycerides, glucose, liver and kidney functions every 3-6 months.[/li] [li]Exercise with weights/machines 3–4 times a week for an hour, and also do cardiovascular exercise (elliptical trainer, fast walking, light jogging, etc.) for at least 30 minutes a day after weight training. Make sure that you sweat![/li] [li]Cut sugars, maximize good protein and good fats (olive oil and cold water fish), fruits and vegetables of all colors. Do not skip breakfast![/li] [li]Take at least a multivitamin a day with meals.[/li] [li]Motivate yourself with a buddy, support group, and surround yourself with smart and upbeat people. Find your life purpose[/li] [li]Have nutrition-dense snacks available and never get too hungry or too thirsty. Examples are nuts, hard-boiled eggs, lean meats, tuna, milk/cheese if you can tolerate it, whole grains. No white bread and watch your sweets![/li] [li]If you have to, use stimulants wisely and in moderation (coffee and green tea)[/li] [li]Get good quality sleep[/li] [li]Manage stress with relaxation techniques, hobbies, and learning to let go of anger and unrealistic expectations[/li] [li]Get a least 20 minutes a day of sunshine. Your body needs it to make Vitamin D for bone health[/li] [li]Cut calories and fill yourself up with fruits, vegetables, grains, and lean meats. Eat small frequent meals.[/li] [li]Sweat. Use a pedometer to attempt 10,000 steps a day. Cardio up by parking far, go up the stairs, walk the dog, dance, and have fun![/li] [li]Ask your doctor to check your hormone levels and your thyroid function since low levels of testosterone or thyroxin can make you prone to gaining more fat.[/li] [li]Get your lipids and blood sugar under control with a healthy diet, regular exercise, and medicines if necessary.[/li] [li]Beware of companies that claim their weight loss/appetite suppressant supplements or “growth hormone precursors” work. They don’t. Most weight loss supplements have stimulants that can affect mood and increase blood pressure and cardiovascular risks.[/li] [/ul] [/QUOTE]

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