Carry acne pads with you

When you sweat, your pores become clogged with dirt and oil; this can be a big problem when you’re on the go and away from your regular skincare products. If that’s the case, carry some men’s acne pads with you. Salicylic acid and other ingredients found in MenScience Advanced Acne Pads help clean skin to prevent and eliminate annoying acne breakouts. “Get Rid of Men’s Acne Pimples” offers more pimple solutions.

Exfoliate at least twice a week

A lot of guys have no idea what exfoliation is. They think that a simple face wash and body wash are all they need for good skin. While they will certainly help improve your skin, you should also include a men’s face scrub and men’s body scrub into your skincare regimen. Exfoliation helps deep clean your skin and remove buildup that can make your complexion appear old and dull. Just make sure that you don’t exfoliate on the days you expect to be out in the sun for long – exfoliation can actually make your skin more sensitive to sun exposure. “Exfoliation 101” lists everything you need to know about this skincare term.

Choose your sunscreen wisely

Sunburn is no one’s friend, but not all sunscreens are created equal. For one, certain brands contain ingredients that can do more harm than good. Your best bet is a sunscreen specifically designed for men’s skin: TiO2 Sunblock SPF 30.  This advanced sunblock for men offers both UVA and UVB protection that can shield you from sunburn and an assortment of other sun-related skin damage. Read “Protect Your Skin from Sun Damage” for more suncare tips.

Don’t skip the aftershave

You may get away with skipping out on aftershave in mild temperatures, but in summertime, every bit of lost moisture will be reflected in dry skin and razor burns. Invest in a good men’s aftershave like MenScience Post-Shave Repair, a fine mist that helps reduce irritation and reduce your risk of shaving problems like ingrown hairs. “Tips for the Perfect Shave” offers more advice on better grooming.

Know your acids

Glycolic acid, typically found in men’s cleansing products, is a heavy acid that penetrates deep into skin to unclog pores and prevent skin problems like ingrown hairs, fine lines and liver spots. Salicylic acid can help treat acne, especially if it’s traveled from your face to your shoulders and back, where skin is tougher. These two acids are your best friends in the battle for great skin, so always look for them on ingredients panels. Fair warning: These acids can make your skin more susceptible to sun damage, so don’t apply them right before heading out into the sun.

Avoid scented products

Summer sweat can lead to irritation and other skin problems if your favorite deodorants and skincare products are packed with dyes and fragrances. Always opt for unscented products; MenScience products do not contain any irritating fragrances and dyes that can turn you into a walking nightmare during hot summer months.

Rethink your shower gel

Good hygiene starts at home. Before you worry about pores, oils or even the sun, make sure you’re not sabotaging all your skincare efforts by using the wrong body wash. To keep your body feeling fresh and looking clear, use MenScience Daily Body Wash, which contains glycolic acid, alpha hydroxyl acid and other skin-soothing ingredients for great-looking skin.

While there are many cosmetic procedures, both surgical and non-invasive, that can help you look younger, it’s best to work with nature as much as possible. All the plastic surgery and botox in the world won’t do you much good if you don’t maintain your health.

Skin care – especially since that’s the first thing a person notices when they look at your handsome face – should be a top priority. And part of an anti-aging skincare regime is good nutrition.

Why? It’s all about free radicals and antioxidants.  Free radicals are those pesky little molecules that tend to be unstable, and therefore able to wreck havoc on healthy tissue. They bounce around, bonding with other molecules and damaging them  in the process. This causes skin breakdown at the molecular level – which leads to unhealthy skin and a premature aged look.

Antioxidants are nutrients (vitamins and minerals) and enzymes (proteins inside your body) that can help to prevent and repair damage to skin tissue. As their name implies, they work by slowing, or even preventing, the oxidation process caused by free radicals when free radicals bond with other molecules. This oxidation (think what a peeled apple looks like when it starts to turn brown) is what causes cell damage.

The good news is that replenishing your body’s supply of antioxidants is easy by eating the right foods. And there’s more good news – those foods are delicious, and in abundant supply during the summer.

Here is a list of five top summertime foods that offer anti-aging properties that will  not only  improve your health but help rejuvenate your appearance as well.

1. Raw Almonds. Any tree that looks so much like an artist’s painting is bound to also produce a great anti-aging food that can help you look great, too.  A handful of raw almonds will give you your daily requirement of Vitamin E, the antioxidant properties of which help control the free radicals that can cause the wrinkles and lines of aging skin.

2. Apricots. The exterior of this fruit is orange due to the presence of carotenoids, powerful antioxidants that help prevent heart disease and high cholesterol, as well as fighting cancer. Not only that, but your body converts carotenoids into Vitamin A, essential for healthy skin and hair.

3. Berries. For healthy aging, nothing packs the punch like berries. Blueberries, strawberries, blackberries – whatever is your pleasure, you’ll be getting some of the highest antioxidant levels of any fruit.

4. Tomatoes. Lycopene, found in tomatoes, protects skin from the oxidation that results from skin damage and that can lead to wrinkles.  To help your body absorb lycopene,  add a tad of olive oil to your tomatoes. You can also get lycopene from a men’s antioxidant supplement.

5. Avocados. These have the highest concentration of  Vitamin E of any fruit, essential for glowing skin and shining hair. In addition, avocados are exceptionally high in omega 3s, another critical component to maintaining healthy skin.

So start enjoying the sumptuous bounty of summer, and assist your body in skin rejuvenation at the same time, with these delicious natural sources for anti-aging.

Dr. Tess Mauricio, “America’s Favorite Dermatologist,” is an author, renowned international speaker, physician educator and nationally known media personality. This San Diego dermatologist is the Founder of Scripps Ranch Dermatology & Cosmetic center in San Diego and Dr. Tess Dermatology in La Jolla, California.

1. Trail Mix - Trail mix is often thought of as a healthy food option because of its association with outdoor activities such as hiking and mountain biking. With that being said, it actually is quite high in calories. Many trail mixes contain chocolate, salt and oils that are not beneficial to those trying to control their weight. Instead of eating a whole pack of trail mix, eat only a handful of it. Better yet, replace trail mix altogether with a men’s whey protein shake, which packs more protein and fewer calories. “How to Control Your Appetite” offers more suggestions for portion control.

2. Veggie Chips - A lot of people are under the impression that veggie chips are healthy because they include vegetables in their recipe. While they are generally healthier than regular potato chips, they still have a high fat content and quite a bit of calories – not to mention a high sodium content that can affect athletic performance. They’re also sorely lacking in the satiety department – you won’t feel full after a bag of these nutrient-void chips. Avoid these and pick something more filling like a handful of almonds or a smoothie with a scoop of whey protein powder.

3. Olive Oil - It is no secret that olive oil presents many health benefits, but sometimes people take this a step too far. Because of its high fat content, a little bit of this oil packs a high-calorie punch. Nevertheless, there’s no reason to avoid this oil. Simply use it in moderation to get the health benefits without the weight gain. “How to Cut Calories” offers more solutions for managing calorie intake.

4. Protein Bars - Protein bars are often recommended as a healthy snack, but they’re almost as bad for you as candy bars. They’re loaded with artificial sweeteners and ingredients, and most of them taste pretty bad. If you want a delicious muscle-building boost, check out MenScience Whey Formula, which contains three types of whey for maximum muscle growth. A men’s creatine supplement is another must-have if you want to unlock your body’s true muscular potential. “The Best Workout Supplements for Men” explains these products in further detail.

5. Frozen Healthy Meals - The frozen food section of any grocery store has frozen lunches and dinners that appear to be healthy. While they are low in fat and calories, they have very high concentrations of sodium and other preservatives that may prove detrimental to your health. Skip these altogether and make a little extra time in your schedule to prepare fresh meals. “Healthy Lunch Ideas for Men” offers some great suggestions for a healthy midday meal.

6. Fruit Juice - Juice is an item that almost always has a healthy reputation. While this is true in some cases, most juices sold in stores contain extremely high amounts of sugar and processed syrups. You might even be better off having a soda than some of the processed juices available. If you need a sweet fix, consider throwing some fruit into your protein drink; a homemade whey shake is a much healthier alternative than a sugar-laden juice.

- The first step to tone your butt is to lose weight. Going on a diet that reduces calories and fat can help a person to remove excess fat from their body. This will allow the muscle definition in the butt and other areas to show more easily. The key to weight loss is a calorie deficit. If you control your calorie intake and burn more calories than you consume, you’ll lose weight. To speed up weight loss, complement your diet with MenScience Burn Stack. This collection of four workout supplements helps boost your metabolism for maximum calorie burn.

- Eat more protein-rich foods to build muscle. The more muscle you have, the more calories you burn; muscle requires more calories to maintain than fat does. Good sources of protein include nuts, beans and a men’s whey protein powder. MenScience Whey Formula contains three types of whey protein to help you gain significant muscle size and power. “The Benefits of Protein for Men” lists other reasons you should consume sufficient protein.

- Maintain good posture. Standing up straight will help strengthen both your back and gluteal muscles, helping to define your butt and the surrounding areas of the body. When walking stairs or on an incline, resist the urge to lean forward as this will reduce the effectiveness of the workout. Good posture also engages your core and improves your athletic performance. Check out “Strengthening Your Core” for more tips on building core strength.

- Add squats and lunges to your workout routine. Both exercises are simple to do anywhere without any special equipment. If a person needs assistance to get started, a ball can be placed between a person’s back and a wall to assist with squats and a person can hold onto a counter or other stable object while doing lunges. Regardless of how you do your squats and lunges, make sure you take a pre-workout supplement for men. A pre-workout supplement boosts your energy, focus, endurance and alertness for more effective workouts. Check out “What is a Pre-Workout Supplement for Men?” for more information on this important product.

- Exercise your whole body. When we focus on improving a specific body part, we tend to get carried away and neglect other muscles. Ensuring that your whole body gets a workout helps maintain proper body proportions. Because the glutes are used in most body movements, pretty much any workout will help firm up your behind, including walking and jogging. Just remember to take a men’s post-workout supplement after every workout to refuel your muscles and maximize recovery processes.

- Add more weight. Your body will eventually adapt to your routine, so keep things challenging by increasing the amount of weight you lift.  This can mean holding heavier dumbbells while doing squats or carrying a weighted backpack when walking. Increasing weight forces your muscles to work harder, which in turn helps activate muscle growth and definition. MenScience Boot Camp offers a structured plan to help you increase your power over the course of six weeks.

Use a Stability Ball

Using a stability ball during your workouts helps increase your range of motion, coordination and balance, thus allowing you to engage muscles you never thought you had. The ball also helps increase overall core strength and improve the health of your spine. Take things a step further by also using a men’s pre-workout supplement, which can boost your energy and improve your overall workout performance. “What is a Men’s Pre-Workout Supplement?” explains how you can benefit from this type of supplement.

Jump Rope

A jump rope is a great cardio tool that can also help you strengthen your core. Jumping rope draws on your core muscles the entire time you are jumping because your core must be engaged to keep your body in balance; your lower back, abdominal and hip muscles must coordinate to keep you jumping and landing with the rope’s timing. Changing your speed, jumping on one leg, moving from side to side and using a heavier rope are all ways to challenge your core and have fun while you jump rope. Because jump roping can get pretty intense, make sure you take a men’s post-workout supplement to speed up muscle recovery and replenish energy levels. “What is a Men’s Post Workout Supplement?” lists other ways you can benefit from this workout supplement.

Do Pilates

Pilates is a type of exercise program that uses your entire body; the program places emphasis on positioning, breathing and posture. Core muscles are engaged during every Pilates move, so it’s effective way to build a solid fitness foundation. Lots of Pilates resources are available such as videos and community classes, so find the Pilates program that best fits your lifestyle. Because Pilates also helps relieve stress, which does wonders for your skin by preventing acne breakouts and other stress-related skin problems, especially when combined with products like an acne spot cream for men. “Stop Stress-Related Acne Breakouts” has more tips on managing pimples.

Keep Your Core Engaged

No matter which exercises you are performing, it is essential to keep your core muscles engaged as much as possible. Keeping your core engaged strengthens the muscles without a large amount of effort. You can even engage your core and work those muscles while you are running errands or walking around your office building.

Consume Enough Protein

Protein is necessary to maintain and grow muscle. Without sufficient protein, you won’t grow new muscle that can help strengthen your core. To boost your protein intake, consider a men’s whey protein supplement. MenScience Whey Formula contains three different types of premium whey to help you maximize muscle gains. “What is a Men’s Whey Protein Supplement?” describes this supplement in further detail.

Running Regularly is Important

A 5K isn’t something you can just show up to. Since you’re reading this article, you’re probably already aware of the fact that you’ll have to make some preparations before you actually tackle the 5K itself. Most of that preparation will involve running regularly for at least 8-9 weeks prior to the 5K. As such, you’ll want to make a schedule of days to run each week. For every 2-3 days of running, allow yourself a day to rest; at least two days of rest each week. It’s also a good idea to slowly increase the length and distance of your runs every week, allowing your body to slowly acclimate itself to running long distances. “MenScience Boot Camp” offers some great suggestions on a structured fitness plan.

Practice Proper Nutrition and Hydration

Be sure you’re giving your body proper fuel both during your training and before your big run. In terms of food, be sure to load up on low-fat, high carbohydrate foods during your training; this will provide you with sustained energy to get you through the 3.1 miles. As for hydration, a men’s pre-workout supplement is ideal. MenScience Pre-Workout Training Booster Formula contains the right mix of carbs, protein and nitric oxide activators to help you achieve your top speed for a 5K. “What is a Pre-Workout Supplement?” explains in detail how this type of supplement can help you during a 5K and other physical activities. You may also see benefits from a men’s creatine supplement, which can provide you with the explosiveness you need to leave competitors in the dust.

Consider the Benefits of Cross-Training

In the weeks leading up to your 5K, you’ll want to be running at least 3-4 days and resting for two. That leaves ones to two days during the week where you can be cross-training. Instead of running on these days, head out on a bike or do other light exercise. While swimming and other aerobic exercises are sufficient, one of the most effective cross-training exercises is cycling. This is largely due to the way in which it works areas of your leg muscles that may not get as much attention during a standard run. If you’re training for a 5K, cross-training is a great way to give your schedule some variety while still preparing your body effectively. “6 Best Fitness Tips” lists other great suggestions for maximizing workout results.

Keep Your Morale Up

As previously mentioned, being mentally prepared for a long run is almost as important as being physically prepared. It isn’t uncommon for new runners to struggle in their first few weeks of training, and if you’re not mentally prepared, you may decide to quit before even reaching your goal of running a 5K. If you find your morale waning as you train, there are a few simple ways to stay focused. Consider running with a friend or other runners, as company can greatly improve your dedication. Also be sure to constantly remind yourself of your ultimate goal. If you can visualize yourself at the finish line, you’ll quickly find your confidence restored.

Protect Your Skin from the Sun

Since you’ll be outdoors a lot as you train for a 5K, sun protection is essential. Make sure you use a men’s SPF 30 sunblock to protect your skin from the sun’s UVA/UVB rays, which can cause sunburn and an assortment of sun-related skin damage. You should also take care of your lips. A men’s lip balm with SPF protection can keep chapped lips and other common lip problems at bay while you train. “Protect Your Skin from Sun Damage” has more great advice on stopping skin damage caused by the elements.

1. Invest in a men’s anti-wrinkle cream. It’s an obvious step, but one that many people fail to follow. Advanced anti-aging ingredients like retinol have been shown to effectively reduce wrinkles and restore skin’s elasticity. By applying an anti-wrinkle cream like MenScience Anti-Aging Formula daily, you’ll improve your skin’s appearance and ward off free radical damage. “The Ultimate Anti-Aging Guide for Men” offers more suggestions for dealing with wrinkles.

2. “Stop making that face.” Mom was right when she said to stop making funny faces. Like we mentioned earlier, repeated facial expressions may contribute to forehead lines so it’s important that you avoid squinting and other expressions that cause unwanted lines. That doesn’t mean you should avoid expression emotion 24/7. It just means that some expressions – like squinting – are easily preventable (e.g. get new glasses) and should be avoided.

3. Throw out your cigarettes. Yes, quitting smoking is easier said than done. We aren’t saying it’s a simple task, but you’ll be doing your skin – and the rest of your body – a tremendous favor by taking steps toward breaking this terrible health habit. You don’t need to quit cold turkey – simply decreasing the number of cigarettes you smoke in a day can help. “6 Bad Habits That Hurt Your Skin” lists more ways you’re damaging your skin.

4. Get enough antioxidants. Needless to say, your diet plays a huge role in your skin’s health. Antioxidants are critical to fighting off free radicals, which can prematurely age your skin. Up your intake of fruits and veggies, and invest in a men’s antioxidant supplement to get a full spectrum of anti-aging nutrients. “What to Eat for Healthy Skin” lists the many foods and nutrients you should be eating for optimal skin health.

5. Stay out of the sun. Direct sun exposure can speed up the development of wrinkles so it’s important  you use adequate protection. If you plan on being outdoors for a while or if you live in a hot climate, an SPF 30 men’s sunscreen is the way to go. A broad spectrum sunscreen like MenScience TiO2 Sunblock SPF 30 also helps protect skin with antioxidants and green tea to prevent dry skin signs like flakiness, redness and itchiness. For more tips on sun care, check out “Protect Your Skin From Sun Damage.”

6. Don’t pick at acne. Picking at acne on your forehead can lead to scarring, and it can damage the underlying skin structure. Instead of popping pimples, use MenScience Acne Spot Repair to help eliminate pimples within 24-48 hours. For more acne advice, check out “How to Get Rid of Men’s Pimples.”

1. Use visualization. Visualization has been used successfully for everything from personal achievement to business success. Because the technique can be applied to virtually any activity, bench pressing is no different. Prior to performing a max attempt, picture yourself doing just that. Really see yourself benching the weight, such that you imagine how it feels, as well. Go through the motion in your head from every movement. Think of yourself in the gym and imagine what it feels like, from sounds to how others look.

2. Take a men’s tri-creatine supplement. Research shows that creatine supplementation can help you significantly increase muscle size and strength. Taking creatine helps increase your muscle’s energy stores for longer, harder workouts, which in turn can help improve your bench press and speed up workout results. MenScience takes things a step further by using a proprietary tri-creatine matrix in our Creatine Workout Results Booster. This mix of three high-quality creatine maximizes muscle strength and size gains. To find out more about this powerful supplement, check out “What is a Creatine Supplement for Men?”

3. Take adequate breaks. In between heavy sets, take breaks. Every successful power lifter knows how important this is. If you don’t give your muscles time to recover between sets, you’ll increase your risk of injury and fatigue a lot faster. Don’t finish one set and power into another one unless you want diminishing returns. Aim for 30-60 seconds of rest between sets for best results.

4. Make sure you’re hydrated. You need to be hydrated if you want to perform at your best. Before lifting, consume a pre-workout supplement for men with nitric oxide activators. This type of men’s workout supplement will not only keep you hydrated, but also improve your energy, focus and alertness for an overall better workout. “The Benefits of a Pre-Workout Supplement for Men” lists other benefits of this great supplement.

5. Don’t neglect surrounding muscles. The bench press is typically associated with chest and arm muscles, but other muscle groups play a big role in this exercise as well, especially your back (lats) muscles. Following a fitness program that includes regular back exercises and other upper body exercises will help you build strength and improve your bench press. For a structured fitness plan, check out MenScience Boot Camp.

6. Vary your exercises and intensity. You should target your chest muscles from all angles so experiment with different positions like incline and decline bench presses. This will help you develop a well-rounded chest and prevent any muscle imbalances. You should also experiment with reps and weight; for one set, you may want to

7. Optimize your recovery. After a workout, your body’s nutrient supply is depleted. To replenish glycogen and other necessary nutrients, you need a post-workout supplement for men. A post-workout supplement with carbs, protein and amino acids can help muscles recover faster and reduce muscle soreness. As a result, you’ll be more than ready for your next workout.

8. Refrain from overtraining. There is absolutely no need to bench press every day. Your body has other muscles besides your chest that need working out. Your body also needs adequate rest to repair and improve itself, something it can’t do if you’re hitting the weights every day. Space out your workouts by at least 24 hours and take a day off each week – you deserve it.