Do you want to get strong, but at the same time lose fat and build muscle? Then the StrongLifts 5 x 5 Strength Training Program is for you.

It’s really a rather simple “workout”, consisting of only two different sessions, and 8 different exercises, which will train your whole body.

So if you’re looking to fulfill that new years resolution that you should start working out - here’s your chance!

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If you get stronger, you will also look stronger.

Doing single-jointed exercises like the dumbbell biceps curl might feel good, and sure, your biceps will get bigger over time.

But what if I told you that all the time you have been doing biceps curls, you could have been doing multi-jointed exercises, and by now, you would have packed on twice the muscle?

By using more muscles to move the weight, you’ll also be able to handle more kilos, increasing performance, burning more fat, minimizing injury and making you look better.

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OK, so you want to get in shape quickly? Want to build muscle, get rid of fat and improve your cardiovascular system, all at the same time?

Well, the answer could be the mother of all sports: boxing.

And you don’t have to risk a broken nose or a black eye either. Enroll in a boxing club if you want the real atmosphere and that true Rocky feeling, or just try one of the classes in your local fitness studio.

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We have all been there, at least I know I have. You come home from a stressful day at work, or maybe you felt too depressed to even get out of the door.

Everything just went wrong, your girl left you, your favourite sports team lost an important game; It doesn’t matter.

The thoughts just swirl around in your head, and you can’t really focus on anything. Even the easiest tasks seem impossible, and at least for now, you just can’t enjoy life.

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Few things are more attractive to women than a healthy smile, and it has been proven that those with white teeth smile more.

And those who smile more get more girls, live longer and suffer less from depressions.

So there are enough reasons to get a brighter smile, here are my 21 tips and suggestions:

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Hello! So I received the questions from Alex, and here are my answers. I hope you will find it useful:

Question 1

“I’m not actually a man, but I figure tinnitus is a pretty gender neutral affliction ;) My question would be, what’s the best way to get over it?” - Skellie

My answer:

Tinnitus is affecting men a little more often than women. Hearing loss and tinnitus are well connected, and more men than women work in noisy places (construction, industry, musicians) and there also seems to be a slight male overweight in tinnitus cases without noise exposure, also among young people. But lets get back to your question. You will not get rid of it in the sense that a wound will heal or like recovering from a broken bone.

This goes for tinnitus coming from noise or damage to your central nerve system caused by certain drugs and medicines. But there is also the possibility that your tinnitus origins from tension in your neck, jaw, back, or even your muscles in your face. A few very simple but helpful tips:

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Do you from time to time experience ringing in the ears after you’ve been to a concert? Maybe it takes a day or two before the sound is gone? Do you have trouble falling asleep because of tinnitus?

THIS FRIDAY (19th october) we’re bringing in tinnitus expert Fred Stepanov to answer YOUR questions about tinnitus, and how to get rid of it.

Drop us an email, or a comment before sunday and he will answer answer any question or concerns you might have.

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I have been running for some years now, but I still find it hard. My legs are too short, my pace not fluent enough, and the whole concept of runners high is still a mystery to me. I am not a runner. But still, I run, and this is my kilometre by kilometre diary the last time I ran a half marathon.

Things started off bad

I leave home at 08.30, the race is going to start in roughly an hour. I don’t have a car, and there’s around 5 kilometres to the starting area, so I decide to take my bicycle. But I had a struck of bad luck. I had a flat tire 600 meters away from home on my bicycle, so I had to run back and change to my sons bicycle, and then get to the starting area in time.

When I finally got there, I was very late. The race was going to start in 5 minutes, and still I hadn’t got my chip, I hadn’t changed clothes and I hadn’t warmed up. Shit!

I just threw the bike away, tried to find the chip spot, got the chip, fastened it to my shoelaces, stripped off my clothes, threw them into a plastic bag in a corner, prayed that I would find it again and ran to the starting line.

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Running is good for you, right? At first I thought it was stupid. It was tough, you got sore, and I could find dozens of reasons not to run. But there are also a lot of reasons why running is good for you, and here are 3 of them.

Health

1. Bones
The human bones are made to accommodate the demands placed upon them. When just sitting all day long, at the office, in the car, in front of the TV, we allow our bones to grow weaker. But if you run regularly, they meet resistance, which will lead to stronger bones.

2. Heart
Getting your heart pumping a little faster for let’s say 30 minutes every day, and especially if you also include interval training is something your doctor, and not to forget you, will thank yourself for later. Training your heart and strengthening your cardiovascular system will lower your pulse while resting and sleeping; therefore also make you more fit to handle stress.

3. Balance
When running outdoors, you have to avoid and deal with curbs, dogs, stones, branches and other miscellaneous objects. These changes in direction and speed will strengthen your balance, so next time you stand in front of the door with 3 shopping bags and need to unlock your door with your key, this everyday manoeuvre will feel easier to handle.

Appearance

4. Posture
If you run the right way, you quite automatically will lower your shoulders, use your arms to help pumping energy into your running pace and tilt your pelvis a little forward. All of this will raise your head and prolong your spine. So instead of looking like some sad, bent slave at the office, you are now a runner with your eyes set at the horizon, always looking for a challenge.

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Many people, all over the world, have trouble falling asleep; they have problems with waking up in the middle of the night, they wake up to early, they don’t feel well-rested when they wake up in the morning, and the list goes on. You don’t want to be one of those people, do you? Here’s a list of 15 things you can do, to improve the quality of your well earned sleep.

1. Wind it down, bro!
Being physically active before going to bed isn’t a very good idea. It stimulates your brain and your blood pressure, making it harder for you to fall asleep!

2. No bedtime coffee
Limit your use of caffeine (coffee, tobacco, chocolate, tea, soft drinks, energy drinks etc.) during the day, and especially before going to bed.

3. Avoid snacks before going to bed
Eating a snack before sleeping is not recommended. It will raise your blood sugar level, and then when it drops, you might wake up and have trouble falling asleep again.

4. Sleep as dark as possible
Even the smallest light in your bedroom can disrupt your sleep drastically, or said in another way:

“If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin” - Dr. Joseph Mercola

5. Peeing before sleeping
It’s a really good practice, to go to the bathroom as the last thing on the day, everyday. Waking up in the middle of the night because you have to pee is unbearable.

6. Don’t turn it on!
If you do have to go to the bathroom in the middle of the night, then whatever you do, don’t turn on the lights! As soon as you press that switch, you lose a whole nights production of the sleep aid, melatonin.

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