“When I was your age, I could throw a football with ease. When I was your age, I was turning heads when I walked down the street.”

Many of us at one point in our life will tell the younger generation of our glory days. If you happen to be at this point in your life right now, do not be ashamed or worried. This is the natural process our body takes and you shouldn’t be surprised by the changes you’re experiencing in your life right now.

This article discusses the 5 major changes most men in their 50’s experience.

1.  Decline in Testosterone

The major change that men in their 50s experience is the decline in testosterone. You may notice that you are slowly losing muscle mass or your energy levels have depleted.

This is caused by a reduced production of testosterone by the body. This is called Andropause. According to Keep Me Prime, “Andropause involves a reduction in testosterone, androgen deficiency, and hypogonadism. Testosterone is a hormone involved in libido, mental and physical energy, muscle mass maintenance, and regulation of the fight-or-flight response.”

Regular exercise can help increase testosterone levels in the body. Ensure that your workouts a light on the joints but high in intensity.

2.  Diminished Eyesight

The thought of losing your eyesight can be very daunting. This is also a common issue for men in their 50s. Some men in their 50s forced to wear spectacles if they wants to read a book. This is very frustrating and sad at the same time because we never needed a frame with a lens to help us see things.

Unfortunately this isn’t something that can be avoided. Be sure to get a prescribed spectacle from an ophthalmologist.

3.  Loss or Greying of Hair

Loss or greying of hair is also something that men in their 50s experience. It’s disheartening when you notice small strands of hair fall in the bathroom sink when you’re combing it or when you start to notice grey strands of hair.

There are cells called Melanocytes in your hair follicles that produces melanin that gives your hair its colour. As you get older your body stops the production of those cells which in turn results in grey hair.

4.  Wrinkles

The most noticeable part of your body as a 50 year old man would be the wrinkles on your face. Of course, there a factors such as:

• Smoking
• Skin tans

Those factors also determine how harsh the wrinkles appear.

5.  Decline in Immunity

As your body ages, so does your health. You will become more prone to catch common diseases if you are not careful.

Your diet will play a crucial part in controlling how vulnerable you are to catching those common diseases.

Will This Really Happen?

To answer that, yes it all will happen. There is no way to slow the aging process and you will definitely expect to experience all of those.

You may have seen fitness enthusiasts on social media posting pics of themselves always in the gym and pumping iron. You see them with their amazing physique and you want to be just like them. But there’s a small problem. You don’t have time or money to go to the gym. Maybe the gym is too far from where you stay.

But that shouldn’t be an excuse as to why you can’t workout at all. You can build an amazing body right in the comfort of your home.

A lot of people who don’t have access to gyms workout at home using their body weight. Some people have also invested in weight sets at home to take their training to the next level.

We will discuss 5 benefits of working out at home.

1. Save Time

Home workouts save you a lot of time. How? Effective home workouts are done in circuits rather than reps and sets. So an average of 20 – 30 minutes are spent working out.

You won’t have to worry about to travelling to and from the Gym. You can start your warming up for your workout right after you get home from work. Since you’re doing circuit training, you will be burning fat while you build muscle.

This way you’re able to workout and also still have time to spend with your family and friends.

2. It’s Cheaper

Some people may argue with this point of home workouts being cheaper than going to the gym. But here is why it is a lot cheaper to workout out at home.

You don’t need to invest in any equipment like weights or machines if you are starting to workout. I only used my own body weight when I started working out. This helped me build the necessary strength before using external resistance like weights.

So if you are just starting out or trying to get back into it, using just your body weight is enough to be able to help you shed fat and tone up your muscles. You can do exercises such as:

• Push Ups
• Body Weight Squats
• Lunges
• Burpees
• Dips (using chairs)
• Situps

Do all that in a circuit and you got yourself a full body workout. Pretty simple right. And it’s a lot cheaper. You can decide to purchase free weights or machines moving forward and it will still be a lot cheaper in the long run than a gym membership.

3. Train Anywhere, Anytime

Just because it’ s called Home Workouts doesn’t mean that you only have to workout at home. You can do those same workouts in a hotel room if you’re out on holiday. Simple, quick and easy workouts are better than no workout at all.

Do them while you’re out camping. The major benefit of ‘Home Workouts’ is that you can do them anywhere and at anytime.

4. No Distractions

The best part about working out at home is that you have no distractions. These distractions when compared to a gym would be other people at the gym, the sound of cast iron plates hitting the floor and it could be the music at the gym. Some of these things could disrupt the flow of your workout.

But when you workout at home, it’s YOU vs YOU. You compete with yourself and I believe that if you focus on working on trying to be better than yourself, you are able to achieve your fitness goals much faster and you are more likely to stick to your workout routine much longer.

You can set your music and you can control the atmosphere of your workout environment. No one will interfere with that at home.

5. You Have Your Own Privacy

If you’re very shy about how you look when you workout or just an introvert in general, then working out home may be the best option for you. I myself am an introvert, and I prefer to workout at home.

You don’t also have to share the same equipment like a bench that has other people’s sweat on it. You get to workout out in the privacy of your own home without other people watching you.

Takeaway

You can definitely build an amazing physique at home. You can also step up your training if you prefer by investing in some free weights and some equipment.

I have been working out at home for the past 5 years and I can guarantee that you can build an amazing body at home. Of course, with a proper diet, you can do that.

So if you still have doubts, why don’t you give it a shot and see for yourself.

A dental implant is an artificial structure that replaces a missing tooth with screw like devices. Getting an implant is good long term solution for a tooth replacement but the question people would ask is “How long do implants last?”

Implants can be used to replace a single tooth, they can replace several teeth to hold a fixed bridge or they can be used to secure removal partial or full dentures. An implant provides a strong foundation for your replacement tooth and it should last you a long time with proper care.

When Should You Get a Dental Implant?

If you have knocked out a tooth while playing sports or if you have lost a tooth due to decay, it would be wise to get an implant. If you don’t replace the missing tooth, your remaining teeth will move and it will do more harm in the long run.

You may also want to consider getting implants to have a full set of teeth when you smile for photos. In addition, getting an implant will help you while eating. You don’t want to have food continuously getting stuck in between your missing tooth.

You may need to consider getting an implant at one point or the other. Having a full set of teeth doesn’t just look good. It helps with overall oral health so you will want to consider investing in an implant.

How Much Is It To Get A Dental Implant?

The price of getting an implant will vary depending on various factors. Some of these are:

• How many implants do you need? This will determine pretty much the total cost of the treatment.
• The country you live in. The cost of living in on country compared to another will have an impact on the cost of getting dental implants.
• Your dentist’s qualifications and level of expertise can also influence the cost of getting implants.

In the United States, the average cost you could expect to pay is around $1000 to $3000 for 1 implant. Of course, the price will go up if you require extra treatment or if you add the abutment and crown.

Yes, it is pricey to get a dental implant but it is definitely worth the money. Safeguarding your oral health is one of the best things you can do for yourself and it’s a good investment.

So How Long Will My Dental Implant Last?

Your implant can last you a lifetime if you properly brush it and floss it regularly. Getting at least 2 dental checkups a year is also a must.

A crown however is expected to last around 10 to 15 years. But of course, proper dental hygiene will help extend the life of the crown beyond 15 years.

The life of your implant will also be determined by the location it has been inserted in your mouth. An implant at the back of your mouth will have a lot more wear and tear due to chewing.

Having dental implants is probably the best thing you could do not just for your oral health but your overall heath in general. This will include your emotional health too. Having a set of perfectly looking teeth will make you feel more confident about your smile and yourself.

We will discuss top 5 benefits of dental implants in this article.

1. Restore Self-Esteem and Renew Your Self-Confidence

Dental implants help you feel better about yourself because they allow you to eat, laugh and smile without reservations, and be pain-free and worry-free. Because dental implants look and feel like real teeth, your mouth no longer has to dictate how you live your life.

2. Improve your Appearance

A major benefit to dental implants is that they preserve bone and prevent further deterioration of the facial structure, and therefore improve appearance. When most or all the natural teeth are severely compromised or missing, there is nothing left in the jawbone to stimulate bone growth. The human body can sense that the jawbone is no longer necessary to support teeth and it begins to dissolve away. This results in rapid deterioration of the facial structure: lips fold in, the lower face shrivels up to create a witch-like chin, and wrinkles also develop around the mouth to create “marionette lines.”  This makes the person look much older than they actually are. With dental implants, wrinkles and facial structure collapse is eliminated and you can take up to 20 years off your smile!

Even when only one tooth is missing, long-term aesthetics are usually much better with an implant-supported replacement tooth than with a traditional tooth-supported bridge. This is particularly important in the front of your mouth, where preventing a visible bone defect is critical for natural appearance.

3. Get Immediate Results

At Dental Associates, we can replace your missing or failing teeth with new, beautiful implant-supported restorations in as little as one procedure. Our dental implant team will give you a lifelong solution for a smile compromised by missing teeth, and you will experience a dramatic improvement in chewing ability, teeth stability and overall comfort. Keep in mind that each case is different, so we will be able to give you a more accurate timeframe for how long replacement teeth will take at your free consultation.

4. Be Comfortable in Everyday Situations

Unlike dentures, you never have to take out implant-supported replacement teeth. You can brush, floss, eat, drink and sleep with your dental implants because they are completely permanent.

5. Restore Your Mouth to its Most Natural State

Dental implants are the closest thing to natural teeth. When the entire tooth – including the root – is replaced, your smile will feel and function like natural teeth. Everything in your mouth will look natural, and no one will know you have a new implant-supported smile unless you tell them.

Implants = Investment

Getting an implant is very costly but it is one of the best investments you can make for yourself and your dental health. Imagine getting your smile back along with your confidence.

Getting in shape and staying lean while working the 9 – 5 can be very challenging. You may have bought a gym membership and made a metnal goal to get in shape. But 6 months later, you haven’t gone to the gym yet and you still look the same.

If you can relate to that, YOU ARE NOT ALONE.

I work as a Techincal Writer for a company and my job requires me to sit at my desk and look at the screen all day. Not much physical activity whatsoever. My diet was also bad. I ate fastfood takeaways and had a lot of chocolate. I started to notice my body fill up really quickly.

So one day I told myself that enough is enough. I did some extensive research and applied all that I learnt. I’ve cleaned up my diet and I have developed a workout routine that is realistic and achievable for my lifestyle. So now I will share with you 5 habits to stay lean despite working 9-5.

1. Limit Sugar Intake

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Sitting in an office all day means that your body is hardly moving and you are not burning much calories. The foods you eat during the day will not be used by your body and if you don’t use it at all, it will be stored as fat. So what you want to avoid doing is consuming unnecessary foods. These “unnecessary foods” would be sugary foods such as these:

• Chocolate
• Coffee or Milk with Sugar
• Lollies
• Cakes, muffins and doughnuts

If you’ve every felt sluggish at work then it was probably all the sugar that you’ve been eating. I felt that way too and I instantly felt a difference when I cut out sugary foods from my diet.

2. Intermittent Fasting

Healthline defines intermittent fasting as: “an eating pattern that cycles between periods of fasting and eating.” There are various methods to doing Intermittent Fasting but the method that I use and is most effective for my body type (mesomorph) is the 16:9.

The 16:9 method means that I will fast for 16 hours and have a 8 hour eating period. Keep in mind that this 8 hour period doesn’t mean that you can eat whatever you want. To really make this method of intermittent fasting effective, you will need to have a proper diet. Some people have a low carb diet while others follow a keto diet. Choosing the right diet will depend on your preference and goals. You can try out a couple of diets to see what works best for you.

I have my first meal at 12pm and then my last meal by 8pm. I usually have 2 meals total per day. I find this method to be very cost effective too since I am only eating 2 meals a day.

Before attempting Intermittent Fasting, please see your doctor.

3. Snack on Fruits and Nuts

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I mentioned earlier that you will need to remove sugar from diet. You may have been wondering so what will I eat when I feel hungry at work. Why not replace doughnuts and cupcakes with fruits. Consuming natural sugars is far more beneficial to your health.

Be sure to keep a packet of almonds or any of your favorite nuts on your desk. Snacking on nuts is not only healthier for your body but also for your mind.

The most important rule when it comes to snacking on fruits and nuts is to consume in moderation. Fruits are high in carbs and natural sugars so you will need to avoid eating too much fruits. Nuts are a good source of fats, fiber and protein but they are also high in calories. So it would be wise to limit how much nuts you consume each day.

4. Workout Regularly

Create a regular workout routine and stick to it. Working out not only improves your physical health but also your mental health. Exercising is the best way to release stress and just zone out.

Focus on strength training at least 2 days a week. I have written an article about how to create 2 strength training workouts for the week and doing HIIT workouts on the rest of the days.

A proper workout routine combined with a proper diet is the key to achieving a lean body all year round. So try to have a schedule and in place and ensure that you stick to it.

5. Sleep Better

Make sure that you give your body it’s well deserved rest. Sleeping is just as important as dieting and working out. If you don’t have proper sleep then your body will not perform at its optimal level.

Ensure that you are having at least 7 – 8 hours of sleep everyday. Getting sufficient rest will also improve your mood and brain function.

Live A Lean Life

Your physical health is very important. Ensuring that you feed your body the right foods and regularly working out will benefit you in the long run. Getting a lean body despite working 9 – 5 is POSSIBLE. All you have to do is change your habits.

I can guarantee that you can get lean if you develop the habits outlined in this post.

You may have heard or read somewhere that you need to constantly hit the gym 4 -6 days a week – follow with proper nutrition – to build a nice aesthetic body. While that is true, that schedule of going to the gym 6 days a week may not seem too practical for many people. Especially those who work 9-5 and have a family.

That is why a lot of people give up on their New Year’s Resolution to get fit within the first week of January. But what if I told you that you only had to do 2 weight training days for a better body.

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Only 2 Days at the Gym?

Yes, I said it. Many gym rats may not agree with me on this but this workout program was designed with the goal of burning fat and building muscle.

The 2 days spent at the gym will be focused on Full Body Workouts while the other days will be used to do some cardio. This would mean:

• Monday – Gym (Full Body Workout)
• Tuesday – Cardio
• Wednesday – Recovery
• Thursday – Gym (Full Body Workout)
• Friday – Cardio

The cardio workouts can be done in the comfort of your own home. No need to go to the gym. Just find an open space in your home or outside at a park. This program will not only focus on building muscle mass but also building your cardiovascular endurance and just overall fitness.

You will need to continuously use progressive overload in your Gym workouts in order to build muscle mass.

That Doesn’t Seem Too Hard

Now that doesn’t seem too hard to stick to, right? Well the only way you’re going to find out is if you try it. Only YOU know your schedule and only YOU know your body.

Of course, you don’t have to follow that particular order of the training program mentioned above. This program is meant to be flexible. Since you are doing a full body workout, all the major muscle groups are trained in 1 session. So if you happen to miss your 2nd Gym day for some reason, you won’t have to worry too much because your muscles have been trained at least once.

What about the other days?

I would recommend that you do HIIT training on the other days of the week. A short 10 to 20 minute HIIT workout at home will do the trick especially if you don’t have much time after work.

When you follow that principle, you will get to enjoy more time with your family and friends rather than spending most of your time after work at the gym. Keep your workouts intense and effective and make sure to eat good.

What diet should I follow?

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I personally don’t follow a specific diet but I do Intermittent Fasting (IF). IF works best for me because I spend most of my day at the office sitting on a chair.

I would recommend that you check with your doctor first before trying IF.

I follow the 16:8 rule of Intermittent Fasting. I have my first meal of the day at 12pm then I will have my last meal not later than 8pm. So that’s about 2 meals a day. IF not only helps you cut back on your calories but you can also save money to because you’re eating 1 meal less. You also save time in preparing meals.

I try to make sure that I eat good healthy meals to maximize results. So I try not to eat takeaways or sugar. I would eat a banana or a rice cake or something before my workout.

Of course, you can adjust your eating times to your own schedule and preference.

Does This Work?

It does work and it has worked for me. But remember, that I am not working towards getting a body builder’s body. To attain that sort of physique will require a totally different training routine and diet.

The goal of this program is to help you if you work a 9-5 and struggling to find time to workout to attain a lean body. HIIT workouts combined with your gym days will help you maintain muscle but still burn body fat.