Summary of “Best Workouts for 40 Year Old Men”

Periodize your regimen The importance of periodizing and the risks of not doing so have been drilled into my head by the likes of soccer coach Raymond Verheijen and exercise scientist Trent Stellingwerff, Ph.D.For an elite athlete, periodizing can mean creating a structured program of buildup and tapering that yields peak fitness at a precise time.
Emphasize recovery Elite lifters end their workouts differently than the rest of us do.
A percentage of your workouts should be high intensity, and the balance – say, 80 percent – should be performed at very low intensity.
Elite older athletes stay competitive by being more deliberate in their training, focusing their limited time honing specific skills, and correcting their fitness weaknesses.
If you’re looking for a new challenge to get in the best shape of your life after 40, check out Muscle After 40, the latest 12-week workout program from Men’s Health.
I’ve increased the protein in my diet as well as the number of times I consume it during the day, following the advice of triathlete and nutrition scientist Asker Jeukendrup, Ph.D. A side benefit: Adding protein to anything you eat effectively lowers its glycemic index, says Chris Jordan, M.S., C.S.C.S., director of exercise physiology for the Johnson & Johnson Human Performance Institute.
Challenging your body in the same ways day after day for decades is an efficient way to chew up your body.
There’s nothing like trying something new and sucking at it, and then sucking a little less every day.

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Summary of “I Stopped Eating Carbs After 2:30 P.M. And It Changed My Body”

We wanted to give my body a chance to burn off any of the carbs I consumed earlier in the day to help me debloat overnight.
“Because carbs retain water in your body, you start looking fuller. Cutting your carb intake off at a certain point, such as 2:30, gives your body a chance to absorb and drain all of that excess water. It also gives you time to burn them off throughout the rest of the day.”
“Serotonin is a neurotransmitter that is most optimal to have increased levels of at night as it promotes healthy sleep.” So eating carbs at night could theoretically help you sleep more soundly.
“Eating carbs at night can boost serotonin, which will convert into melatonin and help support a healthy night sleep. We know from studies on lack of sleep that one bad night can lead to eating hundreds of calories more the next day, which would lead to increase cortisol, fat gain, and ultimately an unhealthy state.”
“Others get slow and bogged down by this and do better with sips of carbs intra workout. Still, there is another group who do better with carbs post-workout to help replenish glycogen stores and to recover.”
Dr. Berkowitz is a fan of eating carbs before you workout-even if it’s at night.
For my experiment, I focused on mainly eating gluten-free carbs and whole grains, which are easier to digest than complex carbs.
“There is no set amount of carbs a person should have throughout the day. If you are a male athlete training for an upcoming game or marathon, your carb intake is going to be different than a young woman who works at a corporate job all day.”

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Summary of “Man United and France star Paul Pogba is looking to impress in Russia”

Out front rises a towering fir tree just like those in the common area of the French public housing complex where Pogba grew up.
The last Premier League season, which ended two days ago, exposed clearly the conflict that will dominate the rest of his career: Can the joy and whimsy that define his play survive the pressures seeking to harden him into something serious and mathematical? If Pogba succumbs to Mourinho’s system, he might become the best player of his generation.
Two of those people stood in their kitchen two days ago, on the morning of Man United’s final league game, and remembered Pogba saying years ago, “I’ll play football wherever it makes me feel happy.”
Paul and Carol Dalby served as Pogba’s host family when he first came to England as a teenager to attend the Man United academy.
Pogba confided in the Dalbys at the time, “I like them, but they don’t seem to like me.” When he signed with Juventus, they knew before nearly anyone in the world, and when Pogba struggled to deal with the aggressive Italian fans – one time in Turin, a Juve fan got into the passenger seat of his car at a red light to take a selfie – he’d talk to them about it.
Once when Juve came to play Man City, Pogba asked the Dalbys to visit him at the team hotel.
His second agent and his first engaged in a yearslong dispute over the first contract Pogba signed, a predatory deal in which he relinquished the rights to his own name and likeness.
Almost accidentally, Carol caught a glimpse of Pogba on the pitch.

The orginal article.

Summary of “Use This ‘Pain Scale’ to Assess Your Mental Health”

If you’ve ever been in the hospital recovering from a surgery, you know the health care providers will ask you to “Rate” your pain on a scale of 1 to 10, so they can administer pain relief if you need it.
Assessing mental-health distress doesn’t have a simple 1-10 scale, because mental health isn’t as straightforward as physical pain.
People suffering from depression, anxiety, or other disorders might find it helpful to take a look at this “Mental health pain scale” to assess how they’re feeling from day to day.
Rori, the blogger behind The Graceful Patient, created one for herself when she felt like patients needed a shorthand to communicate the state of their mental health, from Level 1 to Level 10.How To Feed Yourself When You’re Depressed.
There are, as she points out, other mental-health assessment tools, like the Kessler Psychological Distress Scale, which can help you and your health care provider determine how worrisome your symptoms are.
For a shorter, to-the-point communiqué, it might be easier to say “I’m at a Level 8.”.
Is this a day when you’re just a little frustrated, or is it a day when usually easy things are becoming difficult? Is this a day when you should reach out to your therapist or call a friend? Mental-health issues can have a “Frog in boiling water” aspect to them-sometimes you don’t know how bad things have gotten, and a clear assessment can help.
Here’s hoping for a good long stretch of Level 1..

The orginal article.

Summary of “8 Surprising Strategies for Unstoppable Focus”

Organizations tend to defer decisions to the leader who’s in the vicinity and “On the clock.” So, my number one tactic for radical focus is spending one to two days a week out of the office, in a “Secret location.” There, I get important thinking, writing, and other creative work done with zero distractions.
To maximize productivity, I mentally prepare for deep work with a focusing ritual that includes deep breathing and visualizing my desired end state.
They’re overwhelmed from juggling too many things and feel guilty for not giving adequate focus to anything.
Learn your body’s natural ultradian rhythms, and then schedule your most important and productive work in time blocks.
Otherwise, you’ll find yourself at home thinking about work, and at work thinking about home.
The best way I focus is scheduling my areas of focus directly on my calendar.
In a world that follows the pack, if you want to build something special, fierce focus is not just what you do-it’s how your entire organization must think.
Fierce focus is only achieved across an organization when each person understands their purpose in the organization and then sets clearly defined, measurable goals to achieve that purpose.

The orginal article.

Summary of “The 7 Habits: Put First Things First”

Covey’s first two habits are big picture and abstract.
In Covey’s book First Things First, he fleshes out this habit even more and introduces the analogy of big rocks vs. small rocks.
Let’s say you instead first filled the jar with big rocks, and then put in the sand and small rocks; the sediment will settle in the cracks of the big rocks, allowing you to fit everything in from both piles.
So we know why it’s important to put first things first, but how do we do it? What are the best “Management” practices to help us properly order our priorities?
If you want to make sure you accomplish the most important things in your life, then you need to literally make them the first things you do each day.
Within my workday, I utilize the same principle of first things first: I tackle my most important tasks at the start of the day, knowing that if I do so, I’ll not only have ensured that the most value-creating things get done, but that I’ll be able to fit the “Urgent,” smaller rocks in later.
My morning routine sets me up for workday success, and the continued employment of the “First things first” principle ensures that the workday is productive.
So frontload what’s most important to you in the a.m. Put first things first.

The orginal article.

Summary of “The Bachelor Arie Luyendyk, Jr. Explains Himself”

Who is Arie Luyendyk Jr., really? Rebecca Nelson spent two days in Scottsdale with Arie and his fiancé Lauren to learn about who he really is and hear his side of The Bachelor’s cringeworthy finale.
I’m on the back of Arie Luyendyk, Jr.’s new Harley, on what is essentially a date from The Bachelor.
Multiple ex-girlfriends accused him of having “Hoes in different area codes,” including fellow Bachelor star Courtney Robertson, who wrote in her 2014 memoir that Arie was dating another woman the entire time they were together.
On the show, viewers didn’t see much of Arie and Lauren’s relationship, or for that matter, much of Lauren’s personality.
Since the show wrapped, Arie and Lauren have grown inseparable.
The only thing is, I’ve been driving around with Arie and Lauren all day, and my rental car is parked back at his condo, which is 20 minutes away.
Maybe in a year or two or ten, Arie will recognize his role in the dumpster fire that was his season of The Bachelor.
Anyway, what does he care? “The fact is, I’m really happy with Lauren,” Arie says.

The orginal article.

Summary of “12 Hiking Destinations You’ll Want to Add to Your Bucket List”

So we decided to go straight to the source and asked 12 expert hikers, adventurers, and explorers to tell us about their favorite awesome, potentially underrated hiking destinations that are worth checking out-and how to make the most of your visit.
From waterfalls in South Carolina to international trails in Myanmar and Nepal, here are some of the picturesque hiking destinations seasoned trailblazers swear by.
“Summit Lake is relatively close to Seattle and makes for a great half-day or overnight backpacking trip. From the top of the ridge above the lake, there are stunning views of Mount Rainier and the Carbon River Valley 3,000 feet below. Because [it’s] located outside the national park, it’s a great place to enjoy Mount Rainier without having to deal with fees, reservations, or permits required for many of the hiking and camping facilities at the park. I always recommend checking the Washington Trails Association website for trail reports before heading out on any trail in Washington State. The trail reports often include recent photos and current trail and road conditions.”
“For an adaptive hiker like me, it isn’t heavily trafficked by other wheelchair users, and that might be because, frankly, it’s not wheelchair accessible at all. [It’s] an amazing adventure because I’m willing to get a bit creative. I rely on a friend to piggyback me up the tough parts and strangers on the trail to carry my wheelchair and gear. I hiked Devil’s Bridge on the weekend, because I knew there would be more traffic and I anticipated that I’d need more help on this trail. It’s all about anticipating your needs and planning for them.”
“There’s so much to love about Turner Falls, but the beautiful turquoise water, the stunning waterfalls, the natural pools, and hiking areas are my personal favorites. The difficulty varies based on the trail you decide to take, but you don’t need any hiking experience to enjoy them. Many visitors also rock-climb and kayak in the area, and the park also offers ziplining for those who don’t want to hike.”
“I love this trail because it offers something for everyone. If you want to do a long backpacking trip or an ultra-run, you can do the entire trail within one to three days. If you want to hike a piece of it for a day trip, you can do that too. It circumnavigates Mount Hood, an active volcano in Oregon, and I guarantee that the views of the mountain will be some of the most beautiful you’ve ever witnessed.”
“Not only does the hike bring you to an amazing waterfall, but it also leads you to the wild and scenic Chattooga River. You really lose yourself in the wild back there. Other people aren’t usually around, and if they are, they’re probably boating. It’s moderate to strenuous at time, and I think most people should have some hiking experience under their belt before trying to take on this trail. To someone wanting to hike it, I’d suggest planning to spend a full day hanging around Chattooga-maybe even book a yurt and a rafting trip to see it from both angles.”
It’s easy to access and not many people are on it because they are hiking the popular destinations in the park.

The orginal article.

Summary of “Weekend lie-ins could help you avoid an early death, study says”

Researchers have found that adults under the age of 65 who get five or fewer hours of sleep for seven days a week have a higher risk of death than those who consistently get six or seven hours’ shut-eye.
“I suspected there might be some modification if you included also weekend sleep, or day-off sleep.”
Once factors such as gender, body mass index, smoking, physical activity and shift work, were taken into account, the results revealed that those under the age of 65 who got five hours of sleep or under that amount seven days a week had a 65% higher mortality rate than those getting six or seven hours’ sleep every day.
There was no increased risk of death for those who slept five or fewer hours during the week but then managed eight or more hours’ sleep on weekend days.
“The assumption in this is that weekend sleep is a catch-up sleep,” said Åkerstedt, though he noted the study did not prove that to be the case.
While the study did not investigate the link between sleep patterns and mortality rates, Åkerstedt said it was possible little sleep had a negative effect on the body, while consistently lengthy sleep could be a sign of underlying health problems.
The study had limitations; participants were only asked about their sleep patterns at one point in time.
An expert on the human “Body clock” but who was not involved in the research, said the study offered a more nuanced view than previous research, which had suggested that both very little or a lot of sleep was bad for health and longevity.

The orginal article.

Summary of “Seven ways to deal with hay fever”

If you are outside on high-pollen days, taking precautions such as putting petroleum jelly around your nostrils to trap pollen and wearing wraparound sunglasses to stop it getting into your eyes can help.
On high-pollen days, make sure you shower and wash your hair when you get home home, since pollen can collect on your skin, hair and clothes throughout the day.
Gardening chores such as mowing the lawn and weeding can trigger hay fever attacks, so consider wearing a filter mask while doing such activities.
Dairy products and sugary foods can exacerbate common hay fever symptoms such as nasal congestion, because they increase the production of mucus in the respiratory tract.
Try alternatives to dairy such as almond milk and rice milk and try to supplement your diet with foods that have natural antihistamine properties such as broccoli, asparagus, onions, garlic, cherries, pineapple and kiwi fruit.
Antihistamines are the most common hay fever medications.
While they are associated with side-effects such as drowsiness, more modern antihistamines such as cetirizine, loratadine and fexofenadine are less likely to make you sleepy.
Herbal remedies such as licorice tea, nettle tea and ginger and honey may help relieve symptoms such as congestion and itchiness, since they help to reduce respiratory tract inflammation.

The orginal article.