9 Reproductive Problems You Can Prevent

By Steve Mazzucchi, Men's Health

Men's Health

We men are a little uncomfortable with our genitals. Girls rock skirts sans undies (thanks, Britney), but most guys wouldn't dare don a kilt. R-rated movies showcase female pink parts, but they cover Borat's junk with a black rectangle. And while women have an entire area of medicine dedicated to the health of their private regions, if it wasn't for the hernia check, we men would hardly drop trou at the doctor's office.

The result? When it comes to caring for some of our most critical equipment—the stuff we need to, you know, keep our species going—we're virtually clueless. And that ain't good, because a lot can happen to a man's penis, testicles, and prostate: itchiness, infection, pain, bumps, sores, growths, rashes, burning, drooping, swelling, clogging, and, hell, cancer. If you're not paying attention, you can wind up sick, sterile, or dead. With a little knowledge, though, you can cut much of the bad stuff off at the pass.

Start here. These nine scenarios may make you wince, but at least you'll know what to do if they happen to you.

Agonizing pain in your scrotum

The cause: Assuming you weren't just kicked there, one of your testicles is probably twisted around something called the spermatic cord, cutting off the blood supply. "Think of a ball hanging on a rope," says Tony Makhlouf, M.D., Ph.D., a urologic surgeon at the University of Minnesota medical center. "As the rope turns, it bunches, and the ball rises." This knotting—testicular torsion, it's called—instantly causes a sharp pain.

The cure: Head to an ER. "If it isn't treated within four hours, you can lose a testicle," warns Larry Lipshultz, M.D., a professor of urology at Baylor College of Medicine. "Why take a chance?" The docs at the E.R. will do an ultrasound to assess whether your testicle and cord are indeed twisted. If that's the case, a urologic surgeon will be called to untangle things. Then he'll suture each testicle to the inside of your scrotum to prevent the torsion from happening again.

Agonizing pain in your guys

The cause: The coiled tube that carries sperm from your testicles has probably become inflamed due to a bacterial infection. The most common culprits are gonorrhea, chlamydia, and, in men over 40, a urinary-tract infection that migrated. The testicles themselves can also become inflamed.

The cure: Don't just pop some Advil and try to tough it out. "If you don't treat it, the tubes can become scarred and blocked," says Dr. Makhlouf. "You could become infertile." So see your doctor, who will probably prescribe at least two weeks on an oral antibiotic to tackle the bacteria. Swelling and pain should begin to lessen within three days, but it could take months for all symptoms to subside.

Pain when you pee or ejaculate

The cause: Chronic pelvic pain syndrome, usually resulting from an inflamed prostate gland. "It's a collection of symptoms that originates from an injury, often an infection, and the problems come from how the body responds to that infection," says Daniel Shoskes, M.D., a Cleveland Clinic urologist.

The cure: Two-thirds of men will get better with antibiotics in the early stages. For those whose inflammation persists beyond initial infection, Dr. Shoskes prescribes herbal-based bioflavonoid preparations, such as Prosta-Q and Q-Urol, which reduce inflammation. Flomax and other prescription agents that block an important receptor in the region also reduce pain and can improve urinary flow. Still other men suffer from nerve and muscle spasms, requiring muscle relaxants and physical therapy.

See a urologist in any case, but you can help your own cause by taking hot baths; by avoiding alcohol, spicy foods, and caffeine; and by using a doughnut-shaped cushion when sitting for long periods of time.

Your goodies look droopy

The cause: Sometimes the valves inside the veins of the scrotum don't close properly, so blood pools and they swell. The resulting bundle of enlarged veins, or varicoceles, doesn't always hurt, but the extra blood warms the testes. This jeopardizes sperm production (which requires temps cooler than 98.6°F) and causes the testicles to hang away from the body. About 20 percent of men will experience a varicocele at some point.

The cure: "If you notice you have low-hanging fruit, see a urologist who specializes in infertility," says Harry Fisch, M.D., director of the male reproductive center at New York Presbyterian Hospital and author of The Male Biological Clock. He or she can stop blood from pooling by tying off the veins or blocking them. It's minor outpatient surgery and you can have sex again in three weeks, although you should schedule a follow-up semen analysis in three to four months. In 60 percent of infertile men, semen quality will improve after surgery, says Dr. Fisch.

Even if you're not trying to conceive, he adds, the problem should be corrected if it's painful or creates a size discrepancy between testicles.

Your semen is red and drips out

The cause: When infections begin to heal, scar tissue can form and create a blockage in the ejaculatory duct. "It's like a five-lane highway becoming a two-lane highway," says Dr. Fisch. The red tint is blood from the initial infection. Your ejaculate volume may drop below the average of half a tablespoon and continue to dribble like an NBA point guard after you achieve orgasm.

The cure: You can function with a dribbly ejaculate, but it's kind of a buzz kill. Fortunately, there's a surgical solution. The formal term is "transurethral resection of the ejaculatory ducts," but it's simpler than it sounds. "We just scrape out the scar tissue, and that opens it all up," says Dr. Fisch. You can resume sexual activity in seven to 10 days.

It's hard to maintain an erection

The cause: According to the American Urological Association, about 25 percent of erectile-dysfunction cases are psychological, and it could be anything from relationship issues to performance anxiety. For example, a man may have a sexual experience after heavy drinking and fail to get it up. "In subsequent sexual attempts without alcohol, he'll remember that episode, think something's wrong with him, and be unable to perform," says Karen Boyle, M.D., director of reproductive medicine and surgery at the Johns Hopkins Brady Urological Institute.

The cure: Once physical factors have been ruled out, try seducing her after a romantic breakfast. Your testosterone levels peak around 7 a.m., so your hormones, and your penis, will be at full attention then. In many cases, such as the aforementioned alcohol scenario, a pharmaceutical option can also offer a helping hand. "A little added self-confidence—such as receiving some extra 'lift' from Viagra—goes a long way in this arena," says Andrew McCullough, M.D., director of sexual health and male fertility at the New York University medical center. If all else fails, seek counseling to address the underlying psychological issues.

There's a red rash in your groin

The cause: If it's on your thighs, it's often tinea cruris (a.k.a. jock itch), a fungus that thrives in warm, moist environments like, say, gym shorts that haven't been washed since the Clinton administration. If it's bright red and right on the penis, it may be a yeast infection, which can be passed from women to men through unprotected sex.

The cure: Preventionwise, shed damp gym clothes and shower immediately after exercising, and dry the area thoroughly before dressing. For treatment, an over-the-counter medication like Lotrimin can work wonders. "Continue using it for one to two weeks after the rash is gone to really knock it out and prevent it from coming back," says dermatologist Peter Kopelson, M.D., of the Kopelson Clinic, in Beverly Hills. For a yeast infection, try an over-the-counter antifungal cream, applying twice daily for a week.

Don't treat either condition with hydrocortisone cream. By suppressing your immune system, "hydrocortisone will actually make the fungus worse," says Dr. Kopelson.

You think you have an STD

The causes: Have cauliflower-shaped growths on your penis, a watery drip from your penis, painful blisters on your genitals, a thick yellow drip at times, reddish chancre sores on your genitals, and raised bumps on your groin? You have, in order, genital HPV, chlamydia, genital herpes, gonorrhea, syphilis, and molluscum. You haven't been wearing a condom, have you?

The cures: We're not here to lecture you on STDs, but there are a few new things you should know. First, the FDA is reviewing the efficacy of a genital-HPV vaccine, Gardasil, for men. Currently, guys can get the three-shot treatment for a little over $300, says Stephen Tyring, M.D., Ph.D., medical director of the Center for Clinical Studies, in Houston. His research team helped secure approval for the female version of the vaccine.

Second, according to a CDC study, 8.2 percent of men between the ages of 16 and 24 are infected with chlamydia, but only 2.4 percent of those men have symptoms. And research by the New York City department of health and mental hygiene found that one in eight women treated for chlamydia were reinfected within a year. The point? If your girlfriend has had chlamydia, you should be screened and treated to avoid possibly reinfecting her.

Third, "Molluscum [a viral infection] is the newest scourge we are seeing on campus," says Joel Schlessinger, M.D., president of the American Society of Cosmetic Dermatology and Aesthetic Surgery. "The [raised bumps are] very contagious, and although they carry little or no risk, they can be a nuisance and require several treatments to fully eradicate." Keep one eye open, college boy.

There's a bulge in your groin

The cause: You should have hired movers to lift that fridge. Inguinal hernias occur when part of the intestine protrudes through a congenitally weak abdominal wall. "It's often associated with a major straining episode," says Dr. Fisch, but a simple sneeze can set it off.

The cure: If it's small and doesn't bother you, no action may be needed. If it's growing or painful, lying down with your pelvis higher than your head can reduce the discomfort, but ultimately you'll need surgery. This will come in the form of either a herniorrhaphy, in which the edges of healthy tissue are sewn together, or the more modern hernioplasty, in which a piece of synthetic mesh is laparascopically inserted to cover the entire inguinal area. (A surgeon will recommend the option best suited to repair your particular type of abdominal-wall tear.) You'll be back to work within a few days.

25 Cancer Symptoms Men Are Most Likely to Ignore

By Melanie Haiken, Caring.com senior editor

Annual checkups and tests such as colonoscopies and PSA assays are important, but it's not a good idea to rely on tests alone to protect you from cancer. It's just as important to listen to your body and notice anything that's different, odd, or unexplainable. (You should also listen to those close to you, such as a wife or partner, because others sometimes notice things we're unaware of—or don't want to admit.) You don't want to join the ranks of cancer patients who realize too late that symptoms they'd noticed for a long time could have sounded the alarm earlier, when cancer was easier to cure.

Here, some signs of cancer that are commonly overlooked:

1. Upset stomach or stomachache
One of the first signs colon cancer patients remember experiencing when they look back is unexplained stomach aches. Those with pancreatic cancer describe a dull ache that feels like it's pressing inward. Many liver cancer patients say they went in complaining of stomach cramps and upset stomachs so frequently that their doctors thought they had ulcers. Liver cancer patients and those with leukemia can experience abdominal pain resulting from an enlarged spleen, which may feel like an ache on the lower left side.

If you have a stomachache that you can't attribute to a digestive problem or that doesn't go away, ask your doctor to order an ultrasound. Finding a liver or pancreatic tumor early can make all the difference in treatment.

2. Chronic "acid stomach" or feeling full after a small meal
The most common early sign of stomach cancer is pain in the upper or middle abdomen that feels like gas or heartburn. It may be aggravated by eating, so that you feel full when you haven't actually eaten much. What's particularly confusing is that the pain can be relieved by antacids, confirming your conclusion that it was caused by acid in the stomach, when it's more than that. An unexplained pain or ache in lower right side can be the first sign of liver cancer, known as one of the "silent killers." Feeling full after a small meal is a common sign of liver cancer as well.

If you have frequent bouts of acid stomach, an unexplained abdominal ache, or a full feeling after meals even when you're eating less than normal, call your doctor.

3. Unexplained weight loss
If you notice the pounds coming off and you haven't made changes to your diet or exercise regime, it's important to find out why. Unexplained weight loss can be an early sign of colon and other digestive cancers; it can also be a sign of cancer that's spread to the liver, affecting your appetite and the ability of your body to rid itself of waste.

4. Jaundice
Pancreatic cancer, another one of the "silent killers," is often discovered when someone notices jaundice and asks the doctor to do a battery of tests. Jaundice is most commonly thought of as a yellowing of the skin or whites of the eyes, but darker-than-normal urine that's not the result of dehydration is also a sign. Clay-colored stools are another little-known sign of jaundice. Oddly, jaundice can also cause itching, because the bile salts in the bloodstream cause the skin to itch. Some people with pancreatic cancer say they noticed the itching before they noticed the jaundice itself.

5. Wheezing or shortness of breath
One of the first signs lung cancer patients remember noticing when they look back is the inability to catch their breath. "I couldn't even walk to my car without wheezing; I thought I had asthma, but how come I didn't have it before?" is how one man described it. Shortness of breath, chest pain, or spitting blood are also signs of testicular cancer that's spread to the lungs.

6. Chronic cough or chest pain
Several types of cancer, including leukemia and lung tumors, can cause symptoms that mimic a bad cough or bronchitis. One way to tell the difference: The problems persist, or go away and come back again in a repeating cycle. Some lung cancer patients report chest pain that extends up into the shoulder or down the arm.

7. Frequent fevers or infections
These can be signs of leukemia, a cancer of the blood cells that starts in the bone marrow. Leukemia causes the marrow to produce abnormal white blood cells, which crowd out healthy white cells, sapping the body's infection-fighting capabilities. Doctors sometimes catch leukemia in older adults only after the patient has been in a number of times complaining of fever, achiness, and flu-like symptoms over an extended period of time.

8. Difficulty swallowing
Most commonly associated with esophageal or throat cancer, having trouble swallowing is sometimes one of the first signs of lung cancer, too. Men diagnosed with esophageal cancer look back and remember a feeling of pressure and soreness when swallowing that didn't go away the way a cold or flu would have. Consult your doctor also if you have a frequent feeling of needing to clear your throat or that food is stuck in your chest; either of these can signal a narrowing of the esophagus that could mean the presence of a tumor.

9. Chronic heartburn
If you just ate half a pizza, heartburn is expected. But if you have frequent episodes of heartburn or a constant low-level feeling of pain in the chest after eating, call your doctor and ask to be screened for esophageal cancer. Gastroesophageal reflux disease (GERD)—a condition in which stomach acid rises into the esophagus, causing heartburn and an acidic taste in the throat—can trigger a condition called Barrett's esophagus, which can be a precursor of esophageal cancer.

10. Swelling of facial features
Some patients with lung cancer report that they noticed puffiness, swelling, or redness in the face. The explanation for this is that small cell lung tumors commonly block blood vessels in the chest, preventing blood from flowing freely from the head and face.

11. Swollen lymph nodes or lumps on the neck, underarm, or groin
Enlarged lymph nodes indicate changes in the lymphatic system, which can be a sign of cancer. For example, a lump or an enlarged lymph node in the neck or underarm is sometimes a sign of thyroid, head, or throat cancer. A painless lump on the neck, underarm, or groin can be an early sign of leukemia.

12. Excessive bruising or bleeding that doesn't stop
This symptom usually suggests something abnormal happening with the platelets and red blood cells, which can be a sign of leukemia. One man with leukemia noticed that his gums bled when he brushed his teeth; another described bruising in strange places, such as on his fingers and hands. The explanation: Over time, leukemia cells crowd out red blood cells and platelets, impairing the blood's ability to carry oxygen and clot.

13. Weakness and fatigue
"I had to stop halfway across the yard and sit down when I was mowing the lawn," said one man when describing the fatigue that led to his discovery of pancreatic cancer. Generalized fatigue and weakness is a symptom of so many different kinds of cancer (and other ills) that you'll need to look at it in combination with other symptoms. But any time you feel exhausted without explanation and it doesn't respond to getting more sleep, talk to your doctor.

14. Rectal bleeding or blood in the stool
"I thought it was hemorrhoids" is one of the most common statements doctors hear when diagnosing colorectal cancer. Blood in the toilet alone is reason to call your doctor and schedule a colonoscopy. Another sign of blood in the stool many people miss is stools that are darker in color.

15. Bowel problems
Constipation, diarrhea, and changes in stools can all be signs of cancer. As with many other cancer symptoms, the way to tell if this is cause for concern is if it goes on for more than a few days without a clear cause, such as flu or food poisoning. People diagnosed with colon cancer say they noticed more frequent stools, as well as a feeling that their bowels weren't emptying completely. One of the early signs of pancreatic cancer is fatty stools, which can be recognized as frequent, large stools that are paler than normal and smelly. This is a sign that your body's not absorbing your food normally, and it should be brought to your doctor's attention.

16. Difficulty urinating or changes in flow
Hands-down, the most common early sign of prostate cancer is a feeling of not being able to start peeing once you're set to go. Many men also report having a hard time stopping the flow of urine, a flow that starts and stops, or a stream that's weaker than normal. Any of these symptoms is reason to call your doctor for an exam and a screening test for prostate-specific antigen (PSA).

17. Pain or burning during urination
This symptom can also indicate a urinary tract infection or sexually transmitted disease, of course, but in any case it warrants an immediate trip to the doctor. This symptom is often combined with the feeling that you need to go more often, particularly at night. These same symptoms can also indicate inflammation or infection in the prostate or benign prostatic hyperplasia, the name for what happens when the prostate grows bigger and blocks the flow of urine. However, you need to get checked out to tell the difference.

18. Blood in urine or semen
Men are often warned about blood in the urine, but they may not realize that blood in semen is also a danger sign for prostate cancer. Blood in the urine or semen isn't always visible as blood; urine may just be a pink, dark red, or smoky brown color, while blood in the semen may just look like a pinkish streak.

19. Erection problems
As prostate cancer progresses, another very common sign is difficulty getting or sustaining an erection. This can be a difficult subject to talk about, but it's important to bring it to your doctor's attention. It could be a sign of sexual dysfunction with another cause, of course, but it's a reason to have an exam and a PSA test.

20. Pain, aching, or heaviness in the groin, hips, thighs, or abdomen
One sign of prostate cancer is frequent pain in the hips, upper thighs, or the lowest part of the back. Men with testicular cancer report noticing a heavy, aching feeling low in the belly or abdomen, or in the scrotum or testicles themselves. They sometimes describe it as a feeling of downward pulling or as a generalized ache throughout the groin area. Prostate cancer that has spread to the lymph nodes often makes itself known as discomfort in the pelvis or swelling in the legs.

21. Testicular swelling or lump
The lumps that indicate testicular cancer are nearly always painless. It's also common for a testicle to be enlarged or swollen, but lacking any specific lump that you can see or feel. Some men report feeling discomfort from the enlargement, but not an outright pain.

22. Unexplained back pain
Back pain can mean all sorts of things, of course—most often pulled muscles or disc problems. But unexplained, persistent back pain can be an early sign of cancer as well, so get it checked out. Pain in the lower back and hips can be a sign of prostate cancer, while pain in the upper back can signal lung cancer. A pain in the upper abdomen and back is one of the few early signs of pancreatic cancer.

23. Scaly or painful nipple or chest, nipple discharge
Men do get breast cancer; they also get a condition called gynecomastia, which is a benign lump in the breast area. Breast cancer is usually detected as a lump, but if it's spreading inward it can also cause chest pain. Other signs of breast cancer include patches of red, scaly, or dimpled skin or changes to the nipple such as turning inward or leaking fluid. Bring any lump, swelling, or skin or nipple problem, or any chest pain, to your doctor's attention.

24. A sore or skin lump that doesn't heal, becomes crusty, or bleeds easily
Most of us know to watch moles for changes that might indicate skin cancer. But other signs, such as small waxy lumps or dry scaly patches, are easier to miss. Familiarize yourself with the different types of skin cancer—melanoma, basal cell carcinoma, and squamous cell carcinoma—and be vigilant about checking skin all over the body for odd-looking growths or spots.

25. Changes in nails
Unexplained changes to the fingernails can be a sign of several types of cancer. A brown or black streak or dot under the nail can indicate skin cancer, while newly discovered "clubbing," which means enlargement of the ends of the fingers, with nails that curve down over the tips, can be a sign of lung cancer. Pale or white nails can be an indication that your liver is not functioning properly, sometimes a sign of liver cancer.

Roadside Assistance

Most injuries suffered by beginners are minor and heal fast. Here are a few tips that may help if you become injured.

By Hal Higdon, Runner's World

If you carefully follow the advice offered in this beginning runner's guide, hopefully you can avoid injuries. The easiest way to remain injury-free is to train at a level somewhat beneath your ability. If you don't overtrain, you lessen your chances of getting hurt.

Unfortunately, we all aren't created equal. Some people are more injury-prone. Careful training may allow you to remain injury-free, but many of us make training errors. Sore muscles are normal when you begin to run, but if soreness or pain persists for more than 72 hours, that may be the sign of an injury for which rest or treatment may be required.

It is not the intent of this guide to provide a complete set of instructions for curing every injury a runner might encounter. Here are a few tips that may help if you become injured:

Don't run through pain. If you suddenly feel pain, stop running immediately. If you pull a muscle, you will delay your recovery if you continue to run. Walk for a while to see if the pain diminishes. You may be able to continue running, but don't take a chance by ignoring the pain.

Rest until you can run pain-free. Take at least one day off if injured during or after running. Two or three days rest may be necessary before resuming your training routine.

The first form of treatment is RICE. RICE stands for Rest, Ice, Compression and Elevation. Rest is necessary so you don't stress the injury more. Ice applied against the injury will reduce swelling and internal bleeding. (Heat may increase the problem). Compression (such as an elastic bandage) will also reduce swelling. Elevation (raising the injured part higher than your heart by lying down) will limit fluid buildup.

When returning to training, start at a lower level. You may have gotten injured because you trained too hard. Backing off will allow you to regain strength before pushing forward. Depending on how many days you lost to training, you may have detrained, thus need to go slow starting over.

Most injuries suffered by beginners are minor and heal fast. If pain persists, you may need to seek medical treatment to continue your training routine.

Senior sex: Tips for older men

From MayoClinic.com

Getting older changes sexual function and desire. Senior sex isn't the same as it was in your 20s — but it can still be satisfying. Contrary to common myths about sexuality and older adults, sex is not just for the young. Many seniors continue to enjoy their sexuality into their 80s and beyond.

A healthy sex life is not only fulfilling — but also good for other aspects of your life, including your physical health and self-esteem. Adapting to your changing body can help you maintain a healthy and satisfying sex life. But you may have to make a few changes, such as allowing yourself more time to become aroused and talking more openly with your partner.

Senior sex: What changes as men get older?

As men age, testosterone levels decline and changes in desire and sexual function are common. They include:

• Decreased sexual interest
• A need for more stimulation to achieve and maintain an erection and orgasm
• Shorter orgasms
• Less forceful ejaculation and less semen ejaculated
• Longer time needed to achieve another erection after ejaculation

Your health also can have a big impact on your sex life and sexual performance. If you or your partner is in poor health or has a chronic health condition such as heart disease or arthritis, sex and intimacy become more challenging.

Certain surgeries and many medications such as blood pressure medications, antihistamines, antidepressants and acid-blocking drugs can affect sexual function. But just because you aren't as spry as you once were doesn't mean you can't enjoy a healthy sex life. You need to adapt to your changing body and know your limitations. Focus on ways of being sexual and intimate that work for you and your partner. Talk with your doctor about your concerns.

Tips to maintain a healthy sex life later in life:

• Communicate with your partner. Open discussion of sex has become much more common in the last 40 years, but many older adults come from a generation where sex remains a taboo subject. But openly talking about your needs, desires and concerns with your partner can make you closer and help you both enjoy sex and intimacy more.
• Talk to your doctor. Talking about sexual issues with your doctor can help you maintain a healthy sex life as you get older. Your doctor can help you manage chronic conditions and medications that affect your sex life. Many older men have trouble maintaining an erection or reaching orgasm. Your doctor may be able to prescribe medications or other treatments for these problems.
• Expand your definition of sex. Intercourse is only one way to have fulfilling sex. Touching, kissing and other intimate sexual contact may be just as rewarding for both you and your partner. Realize that as you age, it is normal for you and your partner to have different sexual abilities and needs. Be open to finding new ways to enjoy sexual contact and intimacy.
• Change your routine. Simple changes can improve your sex life. Change the time of day when you have sex to a time when you have the most energy. Try the morning — when you're refreshed from a good night's sleep — rather than at the end of a long day. Because it might take longer for you or your partner to become aroused, take more time to set the stage for romance, such as a romantic dinner or an evening of dancing. Try a new sexual position or explore other new ways of connecting romantically and sexually.
• Seek a partner if you're single. It is never too late for romance. It can be difficult starting a relationship after the loss of a spouse or being single for a long time — but socializing is well worth the effort for many single seniors. No one ever outgrows the need for emotional closeness and intimate love. If you start a relationship with a new partner, be sure to practice safe sex. Many older adults are unaware that they are still at risk of sexually transmitted diseases such as AIDS.
• Stay healthy. Eating regular nutritious meals, staying active, not drinking too much alcohol, and not smoking or using illegal drugs are important for your overall health — and it can help your sexual performance. Follow your doctor's instructions in taking medications and managing any chronic health conditions.
• Stay positive. The changes that come with aging — from health problems to changes in appearance and sexual performance — leave many men feeling less attractive or feeling they are less capable of enjoying or giving sexual pleasure. Discussing your feelings with your partner can help. Feeling angry, unhappy or depressed has a strong impact on your sex life. Professional counseling or other treatment can improve your sex life — and your well-being.

Sex may not be the same for you or your partner as it was when you were young. But by adapting to your changing body, sex and intimacy can continue to be a fulfilling and rewarding part of your life.

How Men Really Feel About Their Bodies

By Ted Spiker from O, The Oprah Magazine

Oprah.com

Dressed only in my underwear, I'm eight years old and sitting on the pediatrician's exam table, waiting for my checkup. My mother points to the two mounds of fatty flesh between my chest and belly. She asks the doctor, "Could they be tumors?" "No," he says, "it's just fat." Since that day, my fat has absorbed more darts than the back wall of a bar.

At six feet two and 215 pounds, I'm not huge. I just carry my weight where women do—in my hips, butt and thighs. And I hate it. I hate the way clothes fit. I hate that friends say I use the "big-butt defense" in basketball.

I'm not the only man who wishes his body looked more like Michael Jordan's and less like a vat of pudding. A recent survey showed that only 18 percent of men are happy enough with their physiques that they wouldn't change them.

While women get there first, they don't have a monopoly on stressing over looks.

One: We have more body angst than you realize…

…but we'll never have a serious conversation with you about it. Look at the standards we have to measure up to: If we're fat, we're labeled as beer-guzzling couch potatoes. Too thin, and we're deemed wimpy. We can have too little hair on our heads or too much on our backs. And maybe worst of all, we can be too big in the backside of our pants yet too small in the front.

Now add the fact that our mental struggle has two layers.

"A man thinks, 'Not only does it bother me that I'm fat and my hair is thinning. It bothers me that it bothers me, because I'm not supposed to feel this way,'" says Thomas Cash, Ph.D., a professor of psychology at Old Dominion University in Norfolk, Virginia. "The thinking is that it's like a woman to worry about looks."

Two: Instead, we'll joke about our bodies

We make fun of ourselves to cover up what we're really feeling—frustration, embarrassment and anger that we're not perfect.

But other people's jokes sting. Mark Meador, 37, of Westerville, Ohio, returned from a trip to Disney World with photos of himself.

"Man, you look like Big Pun," Meador's friend said, referring to the obese rapper who died of a heart attack. Meador laughed off the comment, not letting on that it hurt. That same weekend, his daughter said, "Dad, you look like you're having a baby." Fortunately for Meador, the gentle pokes inspired him to change. He dropped junk food, started Tae Bo, and lost more than 40 pounds.

Three: We're worried about our bodies because we're competing for you—and against you.

With more people both marrying later and getting divorced, it's a competitive environment for finding mates. And since this generation of women can support themselves, they're freer to pick a man for his cute butt. Lynne Luciano, Ph.D., who has researched body-image issues at California State University at Dominguez Hills, says women are tired of being objectified and have turned the tables on men. "They don't like a man to be overly vain," she says. "He shouldn't care too much about the way he looks, but on the other hand, he should look good."

At the same time, men are also shaping up because they're seeing that people who are fit are more successful at work. "Women are very good at using their looks for competition," Cash says. "So men think, 'I'd better clean up my act.'"

Four: We're not just checking you out

We're a visual gender. We like the way you look. A lot. But that doesn't mean we don't compare ourselves to other men the way women compare themselves to other women. I notice the way men look on the beach, at work, or simply walking by. Maybe it's male competitiveness or primal instincts, but we don't just want to have better bodies to attract you. We want better bodies to improve our position among ourselves.

A scary thought that proves the point: When Luciano interviewed doctors who perform penis enlargements, they reported that the main reason men undergo the surgery isn't to improve their relationships, but to be more impressive in the locker room.

Five: We want to look like we're 25

It used to be that our mythical heroes had wisdom, experience and maturity. Think Harrison Ford as Indiana Jones. Now our heroes are baby-faced with six-pack abs. Think Tobey Maguire as Spider-Man.

"The youth movement has been cruel to men," says Luciano. "The Cary Grants have fallen through the cracks. Today's ideal is younger, buffer, more muscular. A lot of men in their 40s and 50s have trouble trying to emulate that." So men, like women, are swimming against the age current. That might explain why from 1997 to 2001, the number of men who had cosmetic surgery increased 256 percent.

Six: Desperation makes us do desperate things

Delusion makes us do nothing. I can't remember the last pair of pants that fit me well. If I buy size 38s, they fit around the waist but suffocate my hips and butt. If I go to a 40, they're roomy where I need it but gaping in the waist.

Several years ago, I tried on my wife's post-pregnancy size-20 jeans to see if they were cut differently. The jeans fit me perfectly. I wore those jeans for six months, and I felt leaner every day I wore them. My wife asked me why I didn't just buy a big pair of men's jeans and have a tailor alter them. My answer: Why pay for alterations when I know that tomorrow I'm going to start an exercise routine that will change my body shape forever? It's been my mantra for two decades.

Seven: Men's body image problems can be just as dangerous as women's

For some men, poor body image can lead to anger, anxiety, depression, sexual dysfunction and steroid abuse. Doctors may fail to recognize eating disorders or muscle dysmorphia (the need to constantly bulk up), even though it's estimated that eating disorders affect one million men.

Roberto Olivardia, Ph.D., a clinical psychologist at Harvard Medical School and coauthor of The Adonis Complex, says secrecy reinforces the patients' sense of shame. "I've treated men who would tell people they were alcoholics, but they'd never admit they were bulimic," he says.

Eight: We Don't Blame Anyone

(Except maybe Tiger Woods and Taco Bell.) But we'll be grateful to anyone who makes us feel good about shaping up. We know what it's like to be bombarded with images of perfect bodies. We see the men in commercials and on magazine covers, the bigger-stronger-better mentality that dominates our culture.

"Look at Tiger Woods. The best golfer in the world has an outstanding physique. Golfers used to be everyday men," says J. Kevin Thompson, Ph.D., professor of psychology at the University of South Florida. "Basketball players used to be skinny. They're all muscular now." Hell, even our president runs sub-seven-minute miles.

Get her there

Our expert gives ten simple tips for maximising a woman's sexual pleasure

Dr Debby Herbenick

I teach sex to university students. The course, Human Sexuality, covers everything from hormones to hairstyles - but my students usually want to skip straight to the final exam: the female orgasm. Women want to have them, men want to deliver them and the gap between the two sexes is never more evident than on the first day of class, when 150 students pile into a lecture hall alive with sexual tension.

“I should be able to tell if a woman is faking it, right?” ask the timid guys. “Why does it take me so long to orgasm?” ask the frustrated girls.

It’s at this point that the men start looking confused and a little sombre. If women are flummoxed by their orgasms, they’re thinking, what hope do we have? Lots, it turns out. Sure, the female orgasm is among the most fickle of human behaviours. But by the end of a term, most guys and girls have learnt enough to study it in the wild.

You can, too, because I’ve boiled down a syllabus’s worth of learning into 10 simple starter tips. So sit down, whip out your pencil and listen closely. Class is in session.

Take her off the clock Just as you’re concerned about lasting longer, there are many women who are so self-conscious about taking too long that they end up faking orgasm or deciding to go without. The solution? Stop obsessing over orgasms - yours and hers. A brain imaging study by Swedish researchers shows that relaxation is the single most important factor in bringing a woman to orgasm. Tell her she has all night. The better you convey not just tolerance for a lengthy build-up but also appreciation of her sexual pleasure, whether she orgasms or not, the easier it will be for her to unwind and explode. Oh, and studies show that it takes 15 to 40 minutes for the average woman to reach orgasm. Going somewhere? Turn her on with your talent The best sex starts long before the clothes come off. Talent - more than rugged good looks or a chiselled midsection - is a powerful aphrodisiac, according to research at the Kinsey Institute in the United States. (Less surprisingly, poor hygiene and a messy home are among women’s biggest turn-offs.) So perfect your karaoke version of “Paradise City”. Or make her die laughing at your self-deprecating show of atrocious dartsmanship. Yes, humour is a talent, too. When the clothes come off, speak up Women who worry about the way they look “down there” are less likely to orgasm easily during oral sex, according to my research. And a recent study published in the Journal of Sex Research suggests that women who feel embarrassed or ashamed about their bodies have less sexual experience and are less sexually assertive. You clearly have everything to gain with flattery. If you love the way she looks naked - and you do, right? - share the news. Always be tender up top During foreplay, gently brush the tops, bottoms and sides of her breasts; these areas are actually more sensitive than an unaroused areola and nipple. Gradually move in towards her nipples, paying attention to how she responds. As things heat up, the nipples will become flushed with blood and the sensory receptors will become primed for direct stimulation. You’ll kick-start the blood flow and lubrication down below. Learn her key strokes One thing many women love during manual stimulation is a slow build-up. Here’s how to do it. Lie next to her, lightly bracing the heel of one hand just above her clitoris. Now run your ring and middle fingers along the length of her outer lips. Graze the skin at first, adding pressure as tension builds. Cup the area around her clitoris with your palm to add indirect stimulation - most women are too sensitive to receive direct contact early on. As she becomes aroused, brace your hand on her mons - her pubic mound, the fleshy area that covers her pubic bone - and tease the clitoris with the middles and tips of your fingers as you move your entire hand. Change your angle Explore various types of penetration to figure out what turns her on most. Your first stop: her G-spot, located about two to four centimetres up the front wall of her vagina. This spongy region swells during arousal. Try massaging the area slowly with your fingers. A lot of women find it mind-blowing. Not her thing? Just move on. Use moves that multitask To maximise her pleasure, increase the amount of contact you’ll have with her most sensitive parts. Here’s one move that will drive her wild. Ask her to lie on her back, with her legs stretched out. Now climb on top. Curl your arms around her shoulders, supporting yourself with your elbows and moving your chest up by her chin. The goal is to bring the base of your penis in contact with her clitoris. Thrust slowly, focusing on up-and-down movement instead of in-and-out penetration. Another great trick: move your pubic mound in a circle or up and down against her clitoris. You’ll get a break from high-intensity stimulation and she’ll receive focused attention where it often matters most. Learn to sense her oncoming orgasm Ease into oral sex - don’t just attack. First kiss her inner thighs and her inner and outer lips, then work your way inside using firm, broad strokes with your tongue. Watch her hips for a clue to the rhythm she likes. Listen to her gasps and moans as you experiment with different techniques. And watch for signs she’s close to climaxing, such as a subtle deepening in the colour of her labia caused by increased blood flow. Or rest a hand on her stomach and feel for the muscular contractions that immediately precede her orgasm. Follow her lead Once you reach your point of no return, you’ll climax even if you’re interrupted by a tuba-playing, thong-clad Bea Arthur. But your lady could hit the “off” switch if you stop or change moves midway to orgasm. We love it when you try new things and it’s important to vary your technique, but once you’ve found a winner, stick with it until she crosses the finish line. Let her finish first Stalking the elusive tandem orgasm is an admirable goal, but many women - especially those with sensitive clitorises - respond better to a “ladies-first” strategy. If you rub the clitoris for a long time - during thrusting, for example - it can become too sore or desensitised to respond to manual or oral stimulation later. So satisfy her before intercourse. Bonus: a woman’s orgasm threshold drops after her first one, so it’s often easier to bring her to climax through penetration after she’s already had one. How does that sound for an encore?

Myths About Low Sexual Desire

The truth about couples, and how to reignite the flame.

By PsychologyToday.com

Sex is the purest form of self-expression, the most intimate way two people can give their love to each other—and when it goes wrong, it disrupts the entire relationship. What many couples forget is how deeply sex ripples out to the farthest reaches of their love. Every couple has less sex as time goes on, and that's not always a problem in itself. But if one partner longs for sex and the other doesn't want it, that's the most dire of relationship emergencies and requires immediate and zealous attention. Sex produces physical bonding that's unique, special, and important. In relationships, sex isn't just the icing on the cake. It is the cake.

Myth #1: A woman's hormones are the main driver of her desire.

Many people assume that if a woman rarely wants sex, it means there's something wrong with her libido—and that she needs medical treatment. "The biggest misconception is that low sexual desire is all hormonal," says Juan J. Remos, a doctor with the Miami Institute for Age Management and Intervention. "But libido is a lot more complex than that, and overlaps with every sphere of human experience, including vascular health, mental health, nutrition, body image, stress level, and the quality of your relationship generally." Taking medications like testosterone patches to boost your desire isn't going to work unless the problem is physiological—and low sexual desire in women is rarely the result of physiological causes. In most cases, the problem stems from how she feels about herself, her partner, and her relationship. So when a woman has low sexual desire, the first thing to do is to assess the relationship itself, and how it can be improved.

Myth #2: Emotional intimacy guarantees a good sex life.

"We've all been brainwashed to think emotional intimacy is the best thing," says Kathryn Hall, author of Reclaiming Your Sexual Self. "But lots of couples get really emotionally intimate and their sex life tanks anyway." For many couples, emotional intimacy makes them feel like they're best friends—but doesn't feed their desire. The solution is to give yourself permission to be playful, to take risks, to be less emotionally intimate and more sexy. For many people, a far greater turn-on than emotional intimacy is feeling desired. "The secret is to forget about doing what you think is normal, and instead embrace whatever it is that makes you feel fun and young and sexy," says Hall. "Feeling desired is a prelude to feeling desire."

Myth #3: If your partner wants sex but you don't, you can express your love in other ways.

We tend to think that people should be able to choose whether they want sex in a relationship—and we assume that if one partner doesn't want sex, the other partner should accept it and remain monogamous without complaint. "This is impractical, unfair, and unworkable, and often leads to infidelity," says Michelle Weiner-Davis, author of The Sex-Starved Marriage: A Couple's Guide To Boosting Their Marriage Libido. When people get married, they naturally have to come to compromises in many aspects of their lives—where to live, whether to have kids, and whose career to focus on, she explains. But they often neglect to talk about what their sexual relationship is going to be like, how often they're going to have sex, and how high the quality of their sex will be. "That's an oversight because sex is the tie that binds," says Weiner-Davis. "To think that only one person should be in charge of that decision is very short-sighted."

People have different "love languages," she explains. For some people, touch makes them feel loved; for others it's meaningful conversations, or how much time you spend together. "But if you're married to someone whose love language is touch, you can buy them expensive gifts or take them on vacations or say I love you until the cows come home, but it won't matter because it won't mean love," says Weiner Davis. "In good relationships, partners try to figure out each other's love language and speak it—even if it's different from their own. Good relationships are built on mutual caretaking."

Myth #4: Couples should deal with emotional problems before sexual problems.

When a couple has emotional problems—anger, resentment, a lack of communication—in addition to a poor sex life, most people assume they'll need to fix the emotional problems first. But for many people, the opposite is true. "I don't think sexual therapy is any longer separate from marital therapy," says Remos. "If you start analyzing the sexual relationship of a couple, you get to everything else and vice versa. Sex is the window into everything else about the relationship."

Addressing emotional problems first can often work. But if a couple tries to fix those problems and comes up empty, dealing with the sexual problems first may be the solution. "Often I take sex off the back burner and talk to couples about how to improve their physical relationship, whether they're in the mood or not," says Weiner-Davis. "When couples start touching again, they feel closer to each other, which puts them more emotionally on the same page and makes it easier to resolve other differences."

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Erection Problems

When To Call a Doctor

Seek care immediately if you use medication to treat an erection problem (erectile dysfunction) and the erection lasts longer than 4 hours.

Seek care immediately if you have taken phosphodiesterase-5 inhibitors (such as Viagra, Levitra, or Cialis) in the past 24 hours and are having chest pain. Tell your health professional you are taking this medication. Do not use any form of nitroglycerin if you have chest pain and have taken Viagra, Levitra, or Cialis in the past 24 hours.

Call a health professional if erection problems occur with:

• Any type of injury to the back, legs, buttocks, groin, penis, or testicles.
• A loss of pubic or armpit hair and an enlargement of the breasts.

Make an appointment to see a health professional within 1 to 2 weeks if an erection problem occurs more than 25% of the time and the problem:

• Occurs with a persistent backache.
• Occurs after you start taking a new medication or change the dose of a medication.
• Is affecting your self-image or sense of well-being.
• Has not improved despite self-care.

If your erection problem is occasional, there is no reason to call your health professional. If it occurs frequently but does not bother you or your partner, you may or may not choose to call your doctor. However, an erection problem that develops suddenly may be a sign of a disease; it is recommended that you see your doctor.

Watchful Waiting

Watchful waiting is a period of time during which you and your health professional observe your symptoms or condition without using medical treatment. A single episode of an erection problem is often a temporary and easily reversible problem. Do not assume it will happen again. If possible, forget about it and expect a more successful experience the next time. If you or your partner is concerned about it, talk about the problem and openly discuss your fears and anxieties.

If self-care has not helped after 2 weeks and you are concerned about your inability to have an erection, see a health professional who has experience in dealing with erection problems.

Who To See

Some health professionals, including doctors and mental health professionals, may not feel comfortable discussing sexuality and erection problems. Ask your health professional if he or she feels comfortable with and has experience in working with men who have erection problems.

The following health professionals can evaluate symptoms of erection problems:

• Family medicine doctor
• Internist
• Nurse practitioner
• Physician assistant
• Urologist

If it is possible that a psychological problem is contributing to your erection problem, your doctor may refer you to a health professional such as a:

• Psychiatrist.
• Psychologist.
• Certified licensed social worker.
• Counselor with special training in sexuality or relationship problem

8 Surprising Turn-Ons for Men

Ask a group of guys what turns them on about a woman, and you'll sometimes get the predictable answers: full lips, full bosom, full booty.

These are a few quick-and-dirty biological imperatives that will turn many a man's head. But a lot of women fulfill those requirements already. So what makes certain women boy magnets, and leaves others spending Saturday nights watching Saturday Night Live skits?

As always, men are more complicated than a lot of people give them credit for, and when it comes to turn-ons, the masculine gender has plenty of surprises up their metaphorical sleeve. Here, some of the ways to effectively rev the masculine engine:

1. Standing Tall

Don't get me wrong: it's not that we want a woman who can balance a beer tray on her head. It's what good posture says about her. A woman who stands tall typically a) dresses well, b) exercises often, and c) is confident about her body and what it's good for. And if she's proud of her figure no matter what shape or size, that makes men take notice, as well.

2. True Grit

Men know that women cry. Men know that women can get hurt. Men want to be there to help whenever they do. But there's something insanely attractive about women who can bite their lips, buck up, and grit out some of life's twists, turns, sprains, and pains.

Note: Before you throw e-daggers my way, I'm not suggesting that it's not OK to cry or that women shouldn't seek proper attention when they're in pain, either physically or emotionally. (Nor am I saying that lots of men don't need to heed this advice as well.) I'm simply saying we're often drawn to partners who can walk off life's minor insults.

3. Baseball Caps

When we were growing up, we used them to show our team allegiances. In college, we used them to hide bed head. Past the age of 30, we mainly wear them to cover our bald spots. But no matter what team we root for, we like a baseball cap the most when it's worn by a woman. The look sends all kinds of messages about the kind of woman she is: sporty, strong, comfortable kicking back, Sox fan. (All the better if it's a Cubs hat - she's an optimist with a great sense of humor.)

4. Software Savvy

Maybe it's a giant sexual metaphor, but women like men who know hardware, and men like women who know software. Show a guy a woman who knows her way around systems, networks, and connections, and he'll be dazzled by her smarts - and appreciate her talents.

There's something sexy about a woman who can click a few buttons and get something working exactly the way she wants it to. (That is, as long as the buttons she pushes aren't his.)

5. Sexy Shampoo

Men typically are stereotyped as needing visual cues to feel attraction. While it's true that men need their share of eye candy, they also are mightily turned on by the olfactory sweets, as well. Perfume and body lotion are nice and all, but the smell of her freshly washed hair that's nestled up under the chin on a Sunday morning is a reminder of all that's good about relationships.

6. Understated Underwear

Slinky and small lingerie works for anniversaries, birthday surprises, honeymoons, and other seduce-me moments. But the look that makes men feel both comfortable and excited is when she's wearing boxers (waistband rolled) and a thin-as-can-be T-shirt that's neither too tight nor too big. Call it supreme sexiness in the understated. The same effect can be achieved by wearing his old dress shirt and a pair of panties.

7. Dirt and Sweat

Of course, men like to see their women dolled up for a night out. But many men appreciate the exact opposite: The woman who hikes, bikes, mows the lawn, hacks trees and branches, and otherwise pulls her weight. Seeing the dirt, mud, sweat, and occasional road rash is something that stokes our primal side.

8. A Few "Duh" Moments

Men like smart women (see "software savvy," above). But there's a small part of a man's brain that wants her to have an occasional dollop of ditziness. Why? Because if she can show that she may not know everything, it reinforces something deep inside a man that he's needed, that he's trusted, that he can be there to help.

And it says that when we screw up on occasion (and we will, oh yes, we will), she'll understand. Hypercompetence is something we just can't compete with. And ultimately, this game isn't about competition, it's about crossing the finish line together.

From: Yahoo Health

Your Man's Secret Fears

A lot of guys try to give the impression that they're calm and cool, that they can handle the pressure, that they think worrying is for wimps.

And the sad part is, the women in their lives sometimes buy this act, or even encourage it. Heck, if he isn't worried, they can feel calmer, too. Maybe you buy the act because the only time you see emotion in your man is when he's watching the first round of March Madness, and his bracket is about to go down in flames.

Or maybe it's because the only time you've seen him sweat was when he had to wear a suit to an August wedding. Or maybe it's because the last time you asked him, "Aren't you worried?" he responded with a dismissive, "Nah."

While men pretend that they're wired with steel cable, not nerves, they have their shakedown moments, too. Here are some of the biggest worries that can weigh on a guy's mind.

That He's Going to Lose His Hair

Yes, I know it seems surface-level to worry about such a vanity issue as baldness, but lots of guys equate follicle failure as a failure in masculinity, as well. Oh, we know it's not true - that hair loss has nothing to do with how funny, smart, or good a guy is. But knowing is a heck of a lot different than feeling. Pluck a lion's mane sometime, and see if he purrs.

That He's Going Broke

Economic shocks (like the one we're in right now) worry guys for lots of reasons: Your man probably feels like one of his largest charges in life is to be able to provide comfortably for his family. While money and job problems have their own tangible effects, they can also undermine the way he sees himself as a man. So if he's a little freaky around the checkbook, it's because his bank balance is closely tied to his emotional balance. A simple four-step plan for your savings like this one can ease his fears.

That He'll Have One Cheeseburger Too Many

Millions and millions of guys worry about their health - more, of course, as they get older. The one killer that really makes us think: the heart attack. One minute you're watching Simpson reruns; the next minute you're staring at the ceiling of an ambulance. Because we've read too many stories or known too many people who checked out earlier than they should have, the threat is always lingering - in our bodies as well as our minds.

That He'll be Called Out in Public

Some of us are thick-skinned when it comes to taking criticism from bosses, spouses, and every other kind of critic. And some of us have skin thinner than a Spring Break T-shirt. But none of us like getting called out or picked on in front of a crowd. It's not that we can't take the criticism, or can't think of a comeback, or can't accept the fact that we're imperfect. It's that public attack forces us to counter-attack or retreat - both of which have their downsides.

That His Kid Won't Make the Free Throw

Granted, a guy is going to worry a heck of a lot more about the big things when it comes to parenting - that junior wears a helmet when he rides his skateboard, that he does well in school, and that he thinks drugs are for losers.

But want to see a guy's heart pump? Put his kid on the field, court, or dance floor. He's pulling hard for his gene-carrier to do well - not because he wants to live vicariously through them (as most people assume), but because he wants to see their smiles and their fist pumps. It's because happiness is directly correlated to theirs.

That He'll Fail to Perform in the Clutch

When a man can't rise to the occasion he feels about as useful as a '63 Oldsmobile with rusted spark plugs. But before you put him up on blocks, reassure him that more than one in ten will have trouble with erectile dysfunction at some point in their lives, and the other 9 guys out of 10 have good reason to be concerned as well.

From: Yahoo Health

A Faster Fat Burner

Slim and tone your entire body with one athletic move

By the Editors of Men's Health on MSN Health

When you're short on workout time, use the dumbbell alternating lunge and overhead press. It conditions your muscles from head to toe so you're able to streamline your routine to just a few challenging exercises, says David Jack, sport director of Teamworks Centers in Acton, Massachusetts.

For instance, you might sandwich the dumbbell alternating lunge and overhead press between a set of pullups and an abs exercise. Perform one movement and then immediately follow it up with another. Rest for up to a minute and then repeat the trio once (or twice if time allows).

The Benefit

The dumbbell alternating lunge and overhead press trains your legs, core, and shoulders. It also improves your coordination for sports because it requires you to keep your hips level and your core stable for balance as you perform complex movements.

How to Do It

1. Stand holding a pair of dumbbells at your shoulders.

2. Take a big step forward with your right leg and bend at the knees until that leg is parallel to the floor and your rear knee is just off the floor.

3. Press the left-hand weight overhead, lower it, and then push back to the starting position.

4. Step out with your other leg and complete the press with your opposite arm.

That's 1 rep. Do a total of 8 reps.

Our Expert's Tips

Don't allow your weight to carry you forward. Instead, think about dropping your hips straight down as you step. Keep your abs tight and your chest up, and squeeze your glutes.

The New Stretch: Hip Circuit

Your hips are the largest weight-bearing joints in your body. By performing this stretching circuit, you'll increase their range of motion. You'll also gain stability in your knees and more strength for squats and lunges.

1. Start on all fours, with your knees, toes, and palms on the floor.

2. Brace your abs and then bring your right knee forward and up toward your chest. Now move the same leg clockwise in a large semicircle (the larger the better) while allowing that leg to extend straight back behind you. Repeat the pattern for a total of 5 repetitions.

3. Return to the starting position. Ex-tend your right leg straight back and then move it forward and counterclockwise in a large semicircle. Do 5 reps.

4. Return to the starting position. Now extend your right leg straight out to the side and raise and lower it 5 times.

5. Return to the starting position and repeat with your left leg.

Build an All-Sport Body

Build power fast with these four moves

Workout by Mike Mejia, C.S.C.S, Men's Health

Lay the foundation for a year of muscle growth with a versatile training tool: the power cage. Most men shy away from the power cage, so you won't have to wait in line to use it, says Men's Health Muscle Guy Mike Mejia, C.S.C.S. You'll improve your strength, mobility, and endurance with this simple routine. Do the workout three times a week, resting at least a day between sessions.

Perform the exercises in succession, and then rest for 60 seconds before repeating the circuit once or twice.

1. Barbell Duck-Under

Set a barbell at waist level on the supports of a power cage, and stand with one hip next to it. Take a long stride beneath the bar, then duck underneath. Stand up on the other side, and repeat the motion to return to the starting position. Go back and forth until you've passed under the bar 8 to 10 times in each direction.

2. Reverse Pushup

Sit on the floor under the barbell with your legs straight, and grasp the bar with a shoulder-width grip. Hang from the bar so only your heels touch the floor. This is the starting position. Pinch your shoulder blades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for 8 to 10 repetitions.

3. Front Squat to Shoulder Press

Load the barbell with a weight you can press overhead 8 times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower), and then press up and push the bar overhead. Lower the bar to your shoulders. Do 8 reps.

4. Pullup to Hanging Leg Raise

Grab the pullup bar at the top of the cage with your palms facing away from you. Pull yourself up until your upper chest is as close to the bar as you can get it. Holding that position, bend your legs and bring your knees in toward your chest. Lower your legs, then lower your body to the starting position. Aim for 6 to 8 reps.

Provided by Men's Health

Amazing Abs Exercises

Mix up your core routine with the moves that will get you a six-pack

By the Editors of Men's Health

Abdominal exercises themselves will not burn fat, but you want to strengthen your abs so they're there to show off when the fat does vanish. Build a strong core and your abdominals will pop out of your midsection the way Tara Reid pops out of a dress.

These abdominal exercises can serve as the ultimate abdominal reference manual, and we've also included new exercises. The best part about these exercises is that you can treat them like a good wardrobe—mix and match them, change them from workout to workout, try ones you've never tried before, and construct your own circuit from any of the exercises. All you have to do is follow these guidelines:

Work out your abs 2 or 3 days a week

Abs develop when they're at rest, not when you're working them. So working them every day doesn't give them a chance to grow and get strong. You will develop abs by working them two or three times a week. I'd recommend adding the ab circuit to the beginning of your strength-training workout. Saving them until the end of the workout means there's more possibility that you'll skimp and take shortcuts.

Pick different exercises every workout

There are hundreds of ways to work your abs, but you need to pick only five exercises each workout. The key is variety: Changing your routine doesn't allow your abs to get comfortable, so they'll continue to grow after each workout.

Do a circuit

In the first week of workouts, do just one set of each of your five exercises. (A set is 10 to 15 repetitions, depending on the exercise.) In the second and third weeks, do two sets if you'd like, but perform them in circuits—that is, do all of the exercises once before repeating any of them. After that, you can increase to three circuits.

Go slow

Each rep of an ab exercise should last slightly longer than Richard Hatch's fame—4 to 6 seconds. Any faster, and you run the risk of letting momentum do the work. The slower you go, the higher the intensity. The higher the intensity, the stronger the stomach.

Pick any five exercises from the following sections. Perform in a circuit with no more than 30 seconds of rest (1 minute in some cases)—one exercise followed by the next. Rest. After Week 1, repeat the circuit. Some exercises use such equipment as medicine balls, dumbbells, or cable machines—and with some of the more advanced moves, you'll need a partner. If you're just starting out, pick beginner exercises. As you progress (using a smaller number of repetitions or eliminating equipment) to get the feel of more advance moves.

Steam Engine

Stand with your hands behind your head. Touch your left elbow to your right knee by bending and raising the knee while crunching your left armpit toward your right hip. Return to the starting position and repeat to the opposite side, crunching your right armpit toward your left hip.

16-20 repetitions (Beginner)

Toe Tap

Lie on your back and place your hands behind your ears. Lift your legs until your knees are above your hips and your lower legs are parallel to the floor. Press your lower back against the floor and crunch forward until your shoulders are off the floor. With your toes pointed down, lower your right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with your left leg.

10 repetitions (Beginner to intermediate)

Seated Twist

Sit on the floor, your back straight but leaning slightly toward the floor, as if in the "up" position of a situp. Your knees should be bent 90 degrees, your feet about 15 inches apart and resting on the floor. (Your feet can either stay flat or you can raise your toes so that just your heels are touching the floor.) Hold a medicine ball close to your chest, rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you.

16-20 repetitions (Intermediate)

Single-Leg Wood Chop

Hold a light dumbbell in your left hand with a straight arm, above your shoulder. Bend your right knee 90 degrees to lift your right foot behind you. Balancing on your left leg, forcefully swing the dumbbell down toward your right hip. (Don't move it behind you.) Then bring it back to the starting position. Do half the repetitions, then switch sides.

16-20 repetitions (Intermediate)

Medicine Ball Throw

Holding a light medicine ball in both hands, lie faceup on the floor with your back flat and your knees bent. Extend your arms beyond your head so the ball is just above the floor. Your partner sits 5 to 10 feet in front of you with his feet flat on the floor, knees bent, and arms straight overhead so he's ready to catch your pass. Keeping your arms straight, curl your body up and throw the ball to your partner's hands. Remain in the sitting position. After he catches the ball, he should throw the ball back to you. Lower yourself as you catch it.

12-15 repetitions (Intermediate to advanced)

Swiss Ball Stability Pose

Lie facedown across two Swiss balls. Your body should be straight, with your chest lying on the first ball and your knees and shins resting on the other. With your feet spaced 12 to 18 inches apart, place your hands on the floor for balance and hold the position for 60 seconds. As you gain strength, place your hands on the side of the ball, or hold your arms out in front of you.

2 sets of 60 seconds (Intermediate to advanced)

Shocking Truth about penis enlargement

Penis enlargement is a serious issue and before you even think about enlarging your penis you must equip yourself with all the possible information just in case. You see you might end up making some deadly mistakes which might lead to devastating results therefore it is better safe than sorry. Read on to discover the truth about penis enlargement you must know...

It is not a quick process- If you thought penis enlargement is a real fast process and you would start seeing results within days than you are highly mistaken. You see penis enlargement is something which might take time depending on person to person therefore you need a lot of patience to see some definite long term results with it.

Always go natural- There are companies out there selling supplements claiming to make you grow several inches within a matter of a couple of days. Now there are no guarantees that such things work and even if they do work there are several side effects which might cause several misbalances in your body and system therefore you better be careful before you try anything like it.

Always consult a professional- Don't try to be your own doctor and get professional consultation before you go for any supplements for penis enlargement. You see no one can suggest you better than a professional who knows what it's all about and who can guide you in the right direction. You see if you don't know anything about a subject especially when it comes to your body it's extremely important to get advice other you might end up causing irreparable damage to your body and might regret it later.

By: Pushpa Pal Singh

Does Size Matter To Girls? Discover Shocking Myths And Fact About Penis Size And Females

Can a bigger penis actually satisfy women in bed? Does a big penis mean being a better lover in bed? Do women actually give any important to a man's penis size? Well these are some questions every man wants an answer to. You see penis size is one topic which has had many arguments in the past but the facts are only known to a few. Now you are about to be introduced to these rare facts. Read on to discover true facts on penis size and whether it matters to women or not...

It is indeed a myth- Penis size does not matter to women and if you think it does than you should go ask women and you would always get mixed responses as size has a little or almost no relevance when it comes to forming relationships. Sex is not affected by one's size that much rather the techniques one uses.

They don't mind if you don't mind- The main problem is that most men are not comfortable with their size and this is what they reflect to the world. You see if you are insecure about yourself all the time that's going to reflect on your personality and your self esteem would be low which is what truly matters to women. You see it's not your size rather how comfortable you are with your size which actually makes the big difference.

Love is more important than anything else- You see this has been said time and again. If there is love in your relationship than she would still enjoy sex with you even when you are way below average. You see sex is not about your size rather several other things all combined.

By: Pushpa Pal Singh