Welcome to Week 3 of MenScience Boot Camp. How are you holding up? This week is all about staying motivated. We’ll be making a few more changes to your men’s nutrition, fitness and skincare routine to keep things interesting. Here’s your Week 3 agenda.
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– Week 3: Nutrition
– Week 3: Fitness
– Week 3: Skin Care
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Men’s Nutrition Checklist for Week 3
The last two weeks, we were taking things slow. Now it’s time to ramp up your nutrition efforts for faster results.
1. If you’re trying to lose weight, cut more calories. Look at your food journal and eliminate 100 more calories (600 total). A simple switch like replacing soda with water or eating a lower-calorie snack can easily help you eliminate 100 calories from your daily diet. Don’t cut any more than that, though. You risk leaving yourself hungry, which can lead to overeating later.
2. If you’re trying to bulk up, add more calories. Again, 100 calories is the magic number – and make sure most of those calories come from protein. Some examples of high-protein foods to eat include nuts (almonds and walnuts are packed with good fats, too), cottage cheese and Greek yogurt. These snacks are all easy to take with you wherever you go. Check out “10 Quick Tips to Build More Muscle” for more advice on packing on muscle mass.
3. Eat breakfast. If you don’t eat breakfast, start. If you do, make sure it’s healthy. There’s no excuse for not eating a morning meal. No time? Wake up 15 minutes earlier and eat a bowl of cereal. Not really hungry? Eat something small like a granola bar. After fasting for eight hours, your body needs fuel to kick-start your metabolism. Give it that fuel.
4. Consider eating more frequent, smaller meals. Chances are that if you’re like most Americans, you eat three huge meals a day. While this is fine if you stay within your daily calorie limit, you’re limiting your fat-burning ability. By breaking those three big meals into 4-5 smaller meals, you not only keep your metabolism revved, but also keep yourself full and satisfied; this can help prevent overeating. Read “Debunking 6 Big Men’s Nutrition Myths” for more dieting information.
5. Take an omega-3 supplement. A common misconception is to cut all fat from your diet. Sure, you’ll get rid of bad fats like trans fats but you’ll also eliminate good fats like omega-3s. Omega-3 fatty acids have been shown to reduce the risk of heart disease and other health conditions. An omega-3 fish oil supplement is a great way to boost heart health if you’re not a fan of fish.
Men’s Fitness Checklist for Week 3
Fight complacency with these quick tips to stay motivated and interested in your workout.
1. If you’re at the gym, try a different machine. The treadmill isn’t your thing? Visit the bike or elliptical. Sick of leg presses? Find an abduction/adduction machine or a squat rack. Better yet, switch between free weights and machines. Both have distinct advantages, so combine them for a more effective workout. Ultimately, the more interesting you make a workout, the more likely you’ll stick with your fitness plan.
2. When doing cardio, try interval training. Instead of doing 20-30 minutes of cardio at a steady speed, try 1 minute of high-intensity cardio (e.g. running) followed by 1 minute of low-intensity cardio (light jog). Repeat the cycle for 6-8 times and don’t forget to include a warm-up and cool down as well. Interval training has been shown to help burn more calories during and after a workout than traditional cardio.
3. Increase the amount of weight you lift by at least 5 pounds. Every other week, expect to lift a little more. If some exercises seem more difficult than others, go back to your original weight for those particular exercises. Nevertheless, try to complete all the exercises with the increased amount. You need to consistently lift heavier to increase muscle mass and avoid a plateau. Remember to continue taking your CLA supplement, creatine monohydrate supplement and anabolic activation formula to help support muscle growth, too.
4. Don’t set a specific rest time between sets. Don’t think you have to rest exactly 1 minute between each and every set. Instead, rest as needed. When you start lifting, your muscles are fresher and can handle shorter rest times. But as your workout progresses, they become more tired and require a little more rest. By resting only as you feel necessary, you can shorten your workout time significantly and free up your schedule. Just remember that the important thing is to work your muscles to failure. To shorten recovery time after a workout, consider using a post-workout supplement for men.
Men’s Skincare Checklist for Week 3
This week’s skincare topic: acne. Acne can be a confidence killer, so it’s important to tackle this subject. Whether you have an occasional pimple or frequent breakouts, we have your men’s acne needs covered.
1. For the occasional pimple, use a benzoyl peroxide men’s acne cream. Look for a men’s acne cream that contains a 10% benzoyl peroxide concentration to eliminate acne pimples within 24 hours. This is your best bet for fast results if a pimple pops up before a hot date or work presentation,
2. Use face and body cleansers with salicylic acid. Salicylic acid is another powerful acne-fighting ingredient that can help prevent and control acne breakouts. Using a men’s face cleanser and body cleanser with this ingredient ensures that your skin has the ultimate pimple protection.
3. Always on the go? Use men’s acne pads. Men’s acne pads come in a convenient container that is easy to store in your bag or desk. They contain prescription-grade salicylic acid as well as skin-soothing ingredients like glycolic acid and tea tree extract to help you maintain a clear complexion.
4. Use an acne lotion if you suffer from frequent breakouts. While an acne cream is your best bet against individual pimples, a men’s acne lotion is ideal for acne breakouts. Opt for a men’s acne lotion with 3% benzoyl peroxide, which is powerful enough to fight breakouts without irritating skin. A men’s acne lotion can also help reduce the appearance of acne scars. Check out “Get Rid of Men’s Acne Scars” for more acne scar treatment advice.
