1. PROGRAM DETAILS
The Men’s Health Program was created with the intention of improving men’s overall physical/mental/hormonal health and well–being throughout all stages of their lives through an emphasis on fitness, nutrition, heart health, strength, stamina, mental health/wellness, and lifestyle improvement.
2. PROGRAM OBJECTIVES
Increased strength and muscle development Naturally–managed testosterone levels Healthy hearts and metabolism Improved energy levels/stamina Improved mental clarity and stress management Healthy sexual/reproductive health Consistency in developing healthy long-term habits
3. HOW DOES MEN‘S HEALTH WORK?
Men‘s health is affected by: Balanced diet with sufficient amounts of protein and healthy fats Performance–based exercise, both resistance and cardio Quality sleep/stress management Body weight and waist size No tobacco, excessive alcohol, or unhealthy food intake Small lifestyle modifications may create significant gains in long-term success.
4.Early Morning (5-7 AM)
Wake up at the crack of dawn: Drink warm water Optional energy drink Join our community to get your workout in whether it be through yoga, aerobics/dance, or any number of other different kinds of workouts we do regularly.
5. Breakfast (7-8 AM)
Breakfast is your opportunity to eat lots of protein; choose a balanced meal with a super-delicious protein shake (with either water or low-fat milk) and the men’s health nutrition products we recommend. DO NOT: Cereal with sugar, white bread, or fried foods
6. Mid-Morning Snack (11 AM – 12 PM)
You may have any of the following (if you need to snack): Seasonal fruit (i.e. any apple or papaya, orange or guava), a cup of coconut water, or a small bowl of ground sprouts salad.
7. Lunch (1:00 PM to 2:00 PM)
A balanced meal is important. 1 or 2 Whole Wheat Rotis or 1 Small Bowl of Rice Dahl/Rajma/Chole/Curd Large Quantity of Cooked Vegetables Fresh Salad (Cucumber/Carrot/Lemon) Tip: Eat slowly; stop eating at approximately 80% Full
8. Evening Snack (4:00 PM to 5:00 PM)
Select 1 Choice (if necessary) Energy Drink + Roasted Chana Makhana/Peanuts (small amount)
Avoid:
Biscuits Fried Snacks Sweetened Tea
9. Dinner (7:00 PM to 8:00 PM)
Will have to be protein rich and a balanced diet. Should Consume Protein Shake Mix (With Water or Low Fat Milk) or Woman’s Heart Nutrition Products Recommended by Us. Avoid eating after 8 pm.
Balance
General
10. Bedtime (9:00–10:00 PM)
If necessary
Turmeric Milk Dates and milk
11. Water Intake
3–4 lit/day Each 20 kg = 1lit Drink with small sips throughout day Do not drink before/after meals
12. FOODS FOR MEN‘S HEALTH
A) Protein (such as egg, chicken, fish, cottage cheese, dal) B) Healthy fats (like nuts, seeds, and olive oil) C) Zinc (found in pumpkin seeds and peanut butter) D) Fiber from veggies, fruits, and whole grains E) Antioxidants from berries and green tea.
13 FOOD TO AVOID OR LIMIT
Excessive sugar Fried and processed food Excessive alcohol Cigarettes and tobacco Sweetened drinks
14 DAILY EXERCISE ROUTINE
Participate in our Online Exercise classes on a consistent basis Become a part of the Community to Work out with our yoga, aerobic, Zumba Dance or various types of work–out on a regular basis. Newcomers must begin slowly and build up their physical activity slowly.
15 SLEEPING AND STRESS CONTROL
Get 6–8 hours of sleep nightly. Follow a set schedule for going to bed and getting up each day. Limit screen exposure prior to going to bed each night. Meditate or perform deep breathing exercises regularly. Control your stress levels is vital to normal hormone levels.
HEALTH MONITORING
Keep track of your body weight and waist size Check your blood pressure and sugar levels Go for your yearly wellness visit (annual exam) Record your energy level, sex drive, and mood.
16. SEXUAL AND REPRODUCTIVE HEALTH CARE TIPS
Maintain healthy weight Workout Eat foods rich in zinc and antioxidants Do not smoke or drink alcohol Manage stress and sleep
COMMON MISTAKES
Skipping meals Overtraining without recovery/rest (i.e., not allowing your body sufficient time to recover from an intense workout before doing another one) Not sleeping adequately Ignoring/neglecting your emotions Drinking excessively
17. POTENTIAL BENEFITS
Developing stronger muscles/physiques Improved energy levels Healthier hearts/metabolism Healthy hormone levels Increased confidence
18. IMPORTANT NOTES
This program is designed for overall health, not specific injury treatment. Any man who has any type of medical condition should first contact his health professional. As with all fitness programs, consistency and discipline are the two main components of long–term success. In addition to helping to develop strength, enhance vitality, and create long-lasting wellness, the Men‘s Health Program supports a health/fitness lifestyle by providing a balanced approach to nutrition, fitness, and healthy living.
By consistently completing this program, men will remain in good shape, be full of energy, and feel confident throughout the years!
