I’ve run three Warrior Dashes and a Tough Mudder (soon to do a Savage Race) and completed all of them with excellent times. As an extreme race veteran, I often get asked how to train for a mud run.  So, here are my tips and tricks to prepare for even the most difficult mud runs.

Preparation

First, you’ll need to figure out the details of the mud run you’re doing. They vary from around two to twenty (or more). You’ll also need to see the type and number of obstacles involved. All of this will have an impact on the type of workouts you choose.

It’s also important to realistically assess your own fitness and health levels. Mud runs (and training for mud runs) require a lot of strength and stamina. Make sure that you have enough time to get to that minimal level of health and fitness required to compete (this will very according to the race’s intensity).

Fitness Training

The first aspect of knowing how to train for a mud run is the fitness component. Your fitness plan should, first and foremost, be centered around one exercise: running. It’s not the most exciting (compared to fun obstacles), but running makes up the majority of most mud runs. So, you need to master it.

It’s vital to run similar conditions to your mud run if possible. So, if you are doing a hilly Tough Mudder or Spartan Race, then make sure to train on hills. If your Warrior Dash or Savage Race is in a flatter area, try to train on flat territory. If your race is five miles, try to run close to that amount (or build up to it).

Of course, it’s not always possible to mimic the conditions if you live in different geography. But, do the best you can.

Training for the obstacles seems tough because it’s hard to mimic them (short of being extremely wealthy and obsessed). But, there’s no need to mimic the obstacles when training for a mud run. What’s important is training in a way that develops the muscle groups to have the strength and stamina to complete the obstacles.

I have found that my biggest asset in training for the obstacles of extreme races and mud runs is interval training that works the major muscle groups, especially the core. Interval training involves intense bursts of exercise followed by a brief break.

This essentially mimics the obstacles. They are difficult, but brief. Interval training is this way too. Although there are various programs, I have found Beachbody’s Insanity and its sequels, Asylum Volume 1 and Volume 2 work well. Their focus on the core is especially useful for stability going up and down hills and on the obstacles.

In fact, my mud run training routine has been solely focused on running (six to eight miles) combined with interval training through Insanity products. I have never had an obstacle that I couldn’t complete. However, other programs work well and so would traditional calisthenics (push ups, etc.) and/or weight lifting.

However, there are training regimens you should probably avoid if doing a mud run. Anything overly focused on distance running or body building would not be ideal. You want a combination of strength, speed, and endurance. The best body type is a sleek, muscular one.

Finally, you’ll want to start some type of stretching. These races require a good deal of flexibility (jumping over gaps anyone?). The more agile and nimble you can be, the better!

Nutrition

This is a part of training for a mud run, so I thought I’d say a little about it. While there is no preferred nutritional program until the day of, you need fuel that’s going to feed muscle building and allow you to get a lean physique.

Basically, you’ll want to make sure you don’t consume too many calories and avoid eating junk food. It’s also important to keep your protein levels high enough to facilitate muscle growth. Make sure that you also stay hydrated, especially when training in the heat.

So, here are our tips explaining how to train for a mud run. I hope they were helpful! As mentioned earlier, these are only one person’s way (even though it was a successful way). Please share your own tips in the comments below. Also, let us know the race (Tough Mudder, Warrior Dash, Spartan Race, Savage Race, etc.).

President Ford showing male pattern baldness

Baldness is a problem that many men face. Although bald guys can be successful and attractive, a quick check of television, ads, and other parts of popular culture show that having hair is definitely considered the norm for men.

Consequently, lots of men who currently have full heads of hair wonder how to prevent going bald. They’ve likely watched their fathers, grandfathers, and brothers go from a full head of hair to nothing in just a few years. However, there are ways to prevent baldness.

First, let’s look at the causes of baldness. While there are medical conditions that lead to balding, those can be corrected once the condition is treated. However, most men are bald thanks to male pattern baldness.

Male pattern baldness is a genetic condition where men lose hair in a particular pattern. The hair falls out at the back top of the head first, then slowly recedes from both the top front and back. When the process is complete, the man simply has hair on the bottom sides of his head, but nothing on top.

Male pattern baldness is genetic. That means you’re either going to be bald or you’re not. Except for a few options (discussed below), you can’t change it. And, your father isn’t a great indicator of being bald. Look to your mother’s side. If her male relatives are balding, you likely will be too.

So can you learn how to prevent going bald? Not really. There isn’t a magic way to prevent male pattern baldness if you have the genes to go bald. But, while you can’t prevent baldness, you can manage the balding process early, so that you will keep the vast majority of your hair.

You absolutely must catch your baldness early if you want to keep a thick head of hair and prevent going bald. You do this a few ways.

First, check your family, especially your mom’s side. Are your uncles and maternal cousins bald? If so, be ready. You might go bald at some point in your life.

Second, keep a close eye on your hair and your hairline. Does your hair end up in places where it shouldn’t (like your brush, the shower drain, etc.). Remember that some hair loss is normal, but if you’re losing it in large amounts, you might be going bald. Compare it to your hairline as well. If it’s receding in the areas described above, you’re likely going bald.

Enlist the help of others too. Ask your barber or friends and family. Once again, the absolute key for preventing going bald is to catch your hair loss early. If you catch it early, you can stop it in its tracks.

So, we’ve talked about the generalities, but do we know how to prevent going bald? Yes. There are a couple of solutions. The first, and best, is a drug called minoxidil. This is also known by its brand name Rogaine (or Regaine in Europe).

Minoxidil is an over the counter drug that you can put on your scalp (either through a spray or dropper). It’s available in 2% and 5% solutions. The 5% is advised for men, but some men report success with the female version (2%) as well.

Minoxidil is a great solution for a few reasons. It’s over the counter, so you can buy it anywhere. It’s cheap (generic costs around ten dollars a month). And, it’s very easy to apply (simply apply a dropper full of minoxidil to your scalp twice a day). Spending 120 dollars a year and ten seconds a day to keep your hair is a huge bargain.

The key to success with Minoxidil/Rogaine is catching the balding early. It is proven effective only in the early stages of baldness.

Click here to order minoxidil from Amazon.com

Another way to prevent going bald is to use a drug called Finasteride. It’s also known by brand names Propecia and Proscar. It is effective in stopping hair loss, but it is prescription only. In addition, it has some serious (even if unlikely) side effects (impotence, cancer, etc.). Also, Finasteride is more expensive, around 60 dollars a month.

So, hopefully this article will help you keep your hair and prevent baldness. But, as mentioned previously, you must catch the baldness process early to truly keep your hair.

Many of our readers know that we advocate taking care of your body if you want to be popular. One important component of this is exercise. Many of us train pretty hard, and are always looking for a way to safely get that “extra” mile, minute, or pound lifted.

And, if you’re not training hard, then you absolutely should consider it. It’s important to actually train at the level where you’re seeing tangible benefits to your body and health. Low level “junk” exercise, while beneficial, isn’t all that helpful in transforming poor health or flabby bodies.

A small study suggests that the nutrient Quercetin might increase endurance. The treatment group nearly doubled the bike-riding time of the control group.  This is exciting and suggests Quercetin may be a supplement I add to my list of workout vitamins. The connection between Quercetin and athletic endurance is intriguing to say the least.

I take Quercetin fairly regularly because of its possible anti-aging properties. The hypothesis is that Quercetin, like Resveratrol, regulates Sirtuin in the body. Of course, this has not been proven, but Quercetin seems to have other benefits as well. Apparently we can add increased endurance to the list of potential benefits.

So, if you’re considering upping the intensity of your exercise (and, if you’re not pushing yourself, you should be), then add Quercetin to the mix to increase your endurance and get the absolute most from your exercise experience.

Image courtesy of Michal Marcol/ FreeDigitalPhotos.net

These days more and more men are tanning, both outdoors and in tanning beds. I’m not a huge fan of men tanning personally, but maybe it’s because I always tan naturally.

But, there are upsides to tanning, such as Vitamin D production and that bronzed look. So, for the more pasty among us, I’m happy to offer some tanning tips for men.

Keep in mind these tanning tips for men are meant to be for casual male tanners. They’re not meant for people looking for deep or perfect tans (like male bodybuilders).

Go Outdoors If Possible

God gave us the sun, so we might as well use it. It’s free and very effective. During the summer there’s no point in going to tanning beds unless you absolutely have no way to tan outside (like you live in an apartment in the city).

You can be creative. Run or work out shirtless. Go to a beach. Or just tan in your backyard. Lying on a trampoline is a cool way to get a tan if you have one. If you need a full body tan you may be limited by indecency laws, but otherwise try to do your tanning outdoors.

Don’t Go Overboard

Unless you’re on the jersey shore or in bodybuilding competitions this is one of the most important tanning tips for men. Looking too tan has several downsides.

The first one is that most people think it looks unnatural and unattractive. The second one is over tanning can make you age prematurely. You don’t want to look like you have a leather face by the time you’re thirty.

Go for a nice bronzed look and then stop. Some people find tanning addictive, but don’t get into that pattern. Get the right look, then take a break. Or space your tanning bed visits or times outdoors to maintain the best look.

You might want to also wear sunblock on your face, even while tanning, because your face gets a lot more sun than your other body parts. It likely won’t need the extra time and you’ll just be adding to wrinkles and blemishes down the line.

Cover It Up

If you tan indoors or outdoors, this may be the most vital of the tanning tips for men because it deals with a…well…vital organ. Cover up your private part. It burns very easily and doesn’t even need tanned.

It sounds dumb, but the standard advice is to put a sock on it. Yes, it’s ridiculous. Better ridiculous than a burnt sausage.

Don’t Advertise It

Since we give self help and popularity advice, I feel the need to add this to the tanning advice. Don’t talk about your tanning and announce it to the world. Although it’s becoming more accepted, focusing too much on tanning is associated with Jersey Shore and people who behave like that. So, you probably don’t want to brag to the world how much you tan (or pump iron).

Use It To Meet Women

If you go to the beach, run outdoors, or hit the beds, use that as a chance to meet ladies. Since tanning is a typically female endeavor, if you tan you’ll likely be around a lot of beautiful women who are open to meeting guys.

Follow our advice on this website to know the tips to meet these ladies when you’re around them. For the most thorough information, check out our book Be Popular Now which is available from Amazon.com.

So, if you want to start tanning, make sure to follow these tanning tips for men, especially the last one about meeting the ladies!

Image courtesy of imagerymajestic/ FreeDigitalPhotos.net

When humans evolved from apes, we lost quite a bit of hair. But, we didn’t lose all of it. Guys, once they hit puberty, have to contend with lots of body hair. While chest and back hair may have been manly as recently as the 1970s, now it doesn’t seem to be the case. So, shaving chest hair, yes or no, is a valid question in 2013. This article explains why, if you’re a high quality guy wanting to date beautiful women, you should probably think about shaving your chest hair. We also explain the best ways to get rid of it.

First, shaving chest hair seems to be the norm in the popular culture these days, at least for the hot guys. Look at the men on television, in the movies, and in ads. They almost all, if they’re shirtless, have no chest hair. The same is true even when they have shirts on. There’s no chest hair (or even upper arm hair) sticking out. The only time you see hairy guys is if they’re overweight characters meant to be laughed at.

While popular culture shouldn’t be the only factor when thinking of shaving chest hair, you have to consider it. Showing up to the local pool or beach with a hairy chest and back these days is the equivalent of showing up with a mullet as your haircut. It looks very out of date. So, ignore popular trends at your own peril, especially if you want to win over younger women.

Second, shaving chest hair brings out your muscle tone. It’s hard to see your bulging pecs underneath an inch thick of chest hair. Even if you’re a little out of shape, you probably have some muscle tone. Go ahead and show it off. If you’re in great shape, you definitely need to shave. Body hair makes you look fuller and bigger. Shaving chest hair really helps with a sleek, toned look. And, if you’re body isn’t quite what you want, then get on that too!

Finally, having a thick hairy chest, especially to the point where people aren’t sure if you’re fully evolved, is just gross. No one wants to find your curly, overgrown arm and chest hair in their food or anywhere else. If you have chest hair to the point where it’s more comparable to ripping carpet than actually shaving, there is no doubt that shaving (or something similar) must be in your future. Being totally covered with hair will get kisses from a hot girl, but only if you’re a cat or a dog. If you’re a man, it’ll just get you a repulsive look. Shave it!

If you have a hairy chest, you have a few options. The first is waxing or sugaring. These both involve slathering a gooey substance on fabric strips that are then attached to your hair. Then it’s ripping time. Over a long period, these procedures will damage the follicle area causing slower and less hair growth. This is the upside. The downside is the cost (especially paying a professional), the mess, and the pain. Yes, it’s pretty painful, especially the first time if your chest hair is especially thick. This is a good option if you don’t want to mess with shaving, hope to slow growth over the long haul, and you have a high pain tolerance.

The other option is shaving. This can be done wet or dry. I personally mix and match. I’ll shave my chest and arms in the shower, using a razor and shaving cream. However, I’ll also use a body groomer to handle the back and other parts of the arm I can’t reach. While I’m not very flexible I can generally do most of my back, chest, and arms myself. However, if you want to shave the back, you may need help.

We recommend these two body groomers. The prices aren’t too high, but it’s worth the investment. You should be doing this once every couple of weeks

Philips Norelco Body Groom Pro (slightly higher cost, but better quality)

Remington Bht300 All Access Men’s Bodygroomer (lower cost, but somewhat lower quality)

If you have the pain tolerance, I’d recommend you get your chest and back waxed a few times in the beginning. It’ll slow down growth and thin your hair out a little. This will make shaving much easier and less time consuming down the line. But, if your hair is especially thick, then make sure to trim it first, or the waxing will hurt like hell! Ask the person doing the waxing for advice.

So, if you want to better yourself and get dates, shaving chest hair is a no brainer. Just do it. And, do your back and arms too. Where you stop after the waistline is up to you. But, we don’t want to hear about it!