This document discusses various facts and myths related to male fitness. It provides tips for effective workout routines, including using weights of 20lbs or higher and focusing on compound exercises to build muscle. It warns that certain workout positions like excessive neck tugging can cause injuries. The document also discusses strategies for weight loss, noting that a moderately active male would need to reduce daily calorie intake to 1,986 calories to lose 2 pounds per week through diet. Frequent weigh-ins and making weight loss a competition can help motivate males to stick with their goals.

1. Fitness:
Facts and Fakes

3. The Answer: Yes
Male fitness usually involves working out
to produce and accentuate muscles
which involve a dynamic exercise routine
using exercise equipment, normally
20lbs. or higher to build muscle.
Generally, men will also take in more
protein in their diet than women and
adjust it according to their work out.

4. That’s probably not the
burn he’s feeling. See
how hard he’s pulling on
his neck? Ouch!

5.  This position can leave
you able to tug at your
neck and leave you in
pain after and can even
cause back and spine
damage later on.
 Instead Try: Cross your
arms over your chest
while you do your sit
ups.

6. Do this! Not that!

8. The Answer: Nope!
Crunches actually only work
out one muscle group and only
one angle!
Did you know that too many reps
can also be a bad thing too?
More is better is a myth! 1-3 sets of 8-20
reps is perfect range to train yours abs.

10. The type and intensity of your
training can have different affects
on your metabolism.
Higher intensity work outs with
multiple sets of about 15-25 and
little to no rest will increase the
amount of calories your
metabolism uses for up to 48
hours. But, a routine that uses
lower reps, about 8-12, with rest
will increase muscle mass and
boost your metabolism long term
by increasing you muscle fibers'
diameter.
Wait… Cats don’t have
thumbs!

12. The Answer: Yes, but…
A moderately active male will have to reduce
his calorie intake to 2,486 to lose 1 pound a
week, and to 1,986 to lose 2 pounds a week.
One pound of fat stores approximately 3,500 calories. You must
achieve a caloric deficit of 500 calories a day, seven days a
week, in order to lose 1 pound per week and a rate of 2 pounds a
week requires a daily deficit of 1,000 calories. There is a limit to
how many calories you can loose in your diet before you
experience health issues.

13. Try these instead to aid in your
weight loss goals! Taste bud Betrayal: "Hunger
increases healthy men's taste
Almonds: Try these as a sensitivity to sweet and salty
snack instead. Whole and substances," says researcher
Yuriy Zverev, of the University
unsalted, almonds are a of Malawi. This means vending-
machine snacks, which come in
great way to kick the two flavors: sweet or salty, will
snacking habit and a great taste even better when you're
hungry.
source of protein too!
Gamble on You!: Take a cue from
the poker craze and wager
Weigh yourself often: 3,500 against a buddy to see who can
shed the most pounds. "Men do
individuals from the National really well when they make
Weight Control Registry (NWCR) weight loss a competitive
who've maintained 60 or more game," says New York City
nutritionist Joy Bauer, "Have a
pounds of weight loss for at 6-month and a 1-year check-
least a year, researchers found in—none of that 2-week
garbage."
that 44 percent weighed
themselves daily.

14. o Resources:
o http://maxmenhealth.blogspot.com/2011/02/male-female-fitness-what-are.html
o http://www.livestrong.com/article/449549-injured-neck-because-of-sit-ups/
o http://www.dailyspark.com/blog.asp?post=top_10_ab_training_mistakes
o http://www.livestrong.com/article/271637-a-normal-weight-loss-rate-for-men/
o http://www.livestrong.com/article/143761-how-does-using-weights-increase-your-metabolism/
o Images:
o http://www.flickr.com/photos/oltremara/430513952/
o http://www.flickr.com/photos/dvids/4834404563/
o http://www.flickr.com/photos/hectoralejandro/4075192737/
o http://www.flickr.com/photos/usarmyeurope_images/7637568442/
o http://www.flickr.com/photos/grizzelle/4045924788/
o http://www.flickr.com/photos/30247104@N03/2847475065/
o http://www.flickr.com/photos/mr_t_in_dc/3168458688/
o http://www.flickr.com/photos/wader/11834504/
o http://www.flickr.com/photos/hotelcasavelas/4173663320/